Beaten Paths are For Beaten Men

[Old Bull]

Prehab

Pull Down Abs

15 x 30kgs

15 x 35kgs

15 x 40kgs

Adductors Purple

1 x 20 x 3 Sets

Standing Calf Raise

15 x 70kg x Sets

Romanian Pause Pulls 3 Seconds

3 x 100kgs

3 x 115kgs

3 x 130kgs

High Pulls 12' Box

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

Reverse Hypers

8 x 70kgs x 3 Sets

Plate Cable Rows

10 x 35kgs

10 x 40kgs

10 x 45kgs

Comments:

Just a light back workout to get a bit of blood flowing, before the onslaught next week.

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Blast Chain Abs

1 x 12 x 4 Sets

DB Farmers Walk 100kgs

1 x 40 Meters x 2 Sets

GHRs

1 x 8 x 2 Sets

Comments:

Looked and Felt like like Puffing Billy the Steam Train :doh:

The Farmers Walk did the Damage, was sort of ok till then, just got to "HTFU" :shrug:

[Old Bull]

Prehab

Rotators Horizontal Minis

1 x 20 x 2 Sets

Funky Chickens

12 x 15lb x 2 Sets

Rotators Int/Ext Minis

1 x 20 x 2 Sets

Dynamic Ab Crunch Green Band

1 x 10 x 2 Sets

Medium Grip Bench Press

5 x 40kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

Medium Grip 3 Board Bench Press

3 x 100kgs

3 x 107.5kgs

3 x 115kgs

3 x 120kgs

2 x 125kgs

DB Bench Press

10 x 50lb

10 x 65lb

15 x 40lb

Quad Set

Bent Over BB Rows

8 x 70kgs x 3 Sets

Triceps Bent Over Masons

15 x 150lb x 3 Sets

DB Rear Delt Raise

15 x 15lb x 3 Sets

Hammer Curls

12 x 25lb

12 x 30lb

12 x 35lb

Comments:

A good start to the National Cycle, strength levels were ok no surprise's. Bit more rotator work at the beginning of the sessions, and bit more stretching at night.

OB

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Pull Down Abs Straps

10 x 40kgs

10 x 45kgs

Wheel Barrow Walk Push/Pull 145kgs

1 x 40 Meters x 2 Sets

Hungarian Blaster 20kgs

1 x 10 Swings x 2 Sets

Scapular Pull Downs

12 x 60kgs x 2 Sets

Arch Work Keg

1 x 20 Seconds x 2 Sets

Comments:

Was going to use the 60% rule for GPP, but could not be bothered unloading the plates, so will use 60% on Thursday.

Wheel barrow was tough, only because I have not done it for a while.

OB

[Old Bull]

Wednesday 7th May

Prehab

Adductors Purple

1 x 20 x 2 Sets

DCs

1 x 10 x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Standing Calf Raise

15 x 70kgs x 2 Sets

SuperSet

Leg Ext

10 x 5 1/2 Plates x 3 Sets

Leg Curl

10 x 20kgs x 3 Sets

Squats

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 115kgs

5 x 130kgs

5 x 145kgs

Rack Pulls Below Knee

5 x 100kgs

5 x 140kgs

5 x 160kgs

5 x 180kgs

GHRs

1 x 10 x 3 Sets

One Arm DB Rows

8 x 75lb x 3 Sets

Reverse Hypers

8 x 50kgs x 3 Sets

Hip Stretch

1 x 20 Seconds x 2 Sets

Comments:

Hip held up well got a bit warm after the pulls, so gave it a stretch after the session. I did not want to push past 180, thats what tweaked it at the comp.

This morning hip is good no twinge feels ok.

OB

[Old Bull]

Sled Drag 60kgs

1 x 100 Steps x 2 Sets

Blast Chain Abs

1 x 12 x 4 Sets

DB Farmers Walks 60kgs

1 x 40 Meters x 2 Sets

3" Fat Bar Grip Holds

1 x 40kgs 10 Seconds

1 x 45kgs Ditto

1 x 50kgs Ditto

1 x 55kgs Ditto

Comments:

Did the 60% rule today first time, sweat-ed a bit more as you could put a bit more effort into it. Maybe should have increased the length ie 140 steps and 60 meters. Will see how it goes over the next few weeks.

OB

[Old Bull]

Prehab

Rotators Horizontal Minis

1 x 20 x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Funky Chickens

10 x 15lb x 2 Sets

Siders LPDs

Medium Grip

6 x 70kgs x 4 Sets

Reverse Grip

6 x 70kgs x 4 Sets

Parallel Grip

6 x 70kgs x 4 Sets

Super Wide Grip

6 x 70kgs x 4 Sets

Speed Bench Purple Band

2 x 3 x 40kgs

2 x 3 x 50kgs

2 x 3 x 60kgs x 4 Sets

4 Board Bench Press

5 x 100kgs

5 x 110kgs

9 x 120kgs

TriSet

WindMills

12 x 10lb x 3 Sets

Face Pulls Bar

12 x 150lb x 3 Sets

Trap Bar Shrugs

10 x 80kgs x 3 Sets

Comments:

Sider's were tough have not done these for a while, Speed on the Bench was constant, and Boards were ok, the last were killers.

[Old Bull]

Prehab

Dynamic Ab Crunch

10 x 5 Seconds Holds x 3 Sets

DCs

1 x 15 x 4 Sets

Adductors Purple

1 x 20 x 3 Sets

Speed Box Squats 13" + 2" Foam

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 75kgs

3 x 90kgs

3 x 105kgs

2 x 120kgs x 6 sets

Romanian Pause Pulls 3 Second Holds

3 x 100kgs

3 x 120kgs

3 x 140kgs

High Pulls With Shrug 12" Box

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

3 x 200kgs

Reverse Hypers

8 x 100kgs x 3 Sets

Comments:

Speed was not as fast as I wanted, but it has been a while since I have done these proper. Pause pulls went up 10kg made all the diff, high pulls were up 20 still good form.

Short Fast and Brutal

OB

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Pull Down Abs Straps

12 x 40kgs x 2 Sets

Wheel Barrow Push Pull 145kgs

1 x 40 Meters x 2 Sets

Hungarian Blaster 20kgs

1 x 10 Swings x 2 Sets

Arch Work Keg

1 x 20 Seconds x 4 Sets

Comments:

Early session, going out for lunch, would not been able to do it later.

OB

[Old Bull]

Prehab

Rotators Horizontal Minis

1 x 20 x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Blast Chain Abs

1 x 12 x 2 Sets

Funky Chickens

12 x 15lb x 2 Sets

Bench Press

5 x 20kg

3 x 40kg

3 x 60kg

3 x 70kg

3 x 80kg

3 x 90kg

3 x 100kg

2 x 110kg

2 Board Medium Grip Bench Press Purple Band

3 x 60kgs

3 x 70kgs

3 x 85kgs

2 x 100kgs

3 Board Bench Press

5 x 100kgs

5 x 110kgs

5 x 120kgs

Quad Set

Chest Supported Row

10 x 20kgs x 3 Sets

Bent Over Masons

12 x 150lb x 3 Sets

Trap Bar Shrugs

10 x 80kgs x 3 Sets

Hammer Curls

12 x 25lb

12 x 30lb

12 x 35lb

Comments:

Odd sort of session this morning, not quite in the Zone.

OB

[Old Bull]

Prehab

Dynamic Ab Crunch Green Band

10 x 5 Second Holds x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 20 x 4 Sets

Squats

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

3 x 140kgs

3 x 160kgs

Box Squats Parallel 4 x Purple Bands

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

Box Squats 19"

3 x 140kgs

3 x 150kgs

3 x 160kgs

4 x 170kgs

Rack Pulls Knee

2 x 140kgs

2 x 160kgs

2 x 180kgs

2 x 200kgs

2 x 220kgs

Reverse Hypers

10 x 50kgs x 3 Sets

Comments:

WTF#@$!*()*&%

1st Mistake

6 months since we have done bands "A Very Rude Awakening".

And I had to do 2 on each side that was the 2nd Mistake

3rd Mistake after the High Boxes which got the rest of my back it was Rack Pulls which just finished it off.

Nothing like a bit of Volume

OB

[jono]

old bull :grin: great stuff as usual.

:twisted:

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Land Mine Long Handle

1 x 10 x 3 Sets

DB Farmers Walk 100kgs

1 x 40 meters x 2 Sets

3" Fat Bar Grip Holds 12 Seconds

1 x 40kgs

1 x 45kgs

1 x 50kgs

1 x 55kgs

Reverse Hypers

8 x 70kgs x 2 Sets

Keg Arch's

1 x 20m Seconds x 4 Sets

Comments:

Bit tough after yesterdays training but felt a lot better at the end

OB

[Old Bull]

old bull :grin: great stuff as usual.

:twisted:

Cheers Jono.

Hows the health and have we tied the knot yet? :nod:

[Old Bull]

Prehab

Rotators Horizontal Minis

1 x 20 x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Funky Chickens

12 x 15lb x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Incline Bench Press Close Grip

8 x 20kgs

8 x 40kgs

8 x 50kgs

8 x 60kgs

8 x 65kgs

Speed Bench Press Purple Band

2 x 3 x 20kgs

2 x 3 x 40kgs

2 x 3 x 50kgs

2 x 3 x 60kgs x 3 Sets

3 Board Bench Press Medium Grip

5 x 100kgs

5 x 107.5kgs

5 x 115kgs

5 x 120kgs

3 x 122.5kgs

2 x 125kgs

Quad Set

Face Pulls Chains

12 x 150lb x 3 Sets

Tri Press Downs

12 x 30kgs x 3 Sets

Tate Tri Ext

10 x 25lb

10 x 30lb

10 x 35lb

DB Side Raise

12 x 15lb x 3 Sets

Comments:

Had Niklas from Sweden 125kg Class PL join us tonight and for the next 2 months. Had a extra 40 odd seconds rest between sets :dancing:

Still a tough night this high rep stuff

OB

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 15 x 3 Sets

Box Squats 13" + 2" Foam

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 75kgs

5 x 90kgs

5 x 105kgs

5 x 115kgs

RDL Pause Pulls 3 Second Holds

3 x 100kgs

3 x 120kgs

3 x 140kgs

High Pulls with Shrug 9" Box

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

Reverse Hypers

8 x 70kgs x 3 Sets

GHRs

1 x 8 x 3 Sets

Comments:

Adjusted the weight today for the Speed work by 5kgs, might even go to 110kgs next week and time it.

Pause Pulls are getting better and High Pulls dropped the box height by 3". Will give 200 a shunt next week.

Bit drawn out not enough intensity throughout, trained alone too many distractions. :naughty:

OB

[Old Bull]

Sled Drag 80kgs

1 x 100 Steps x 2 Sets

Side Planks

1 x 12 Seconds x 3 Sets

Wheel Barrow Push/Pull 145kgs

1 x 40 Meters x 2 Sets

Blast Chain Abs

1 x 12 x 3 Sets

Keg Arch Work

1 x 20 Seconds x 4 Sets

Comments:

Mixed up the session today, bit more core. Have another GGP session tomorrow, no Bench till Tuesday.

OB

[Old Bull]

Forward Ankle Sled Drag 20kgs

1 x 20 Meters x 2 Sets

Blast Chain Prone Bridge Elevated

1 x 30 Seconds x 3 Sets

Hip/Leg Adduction Sled Drag 20kgs

1 x 20 Meters x 2 Sets

Keg Arch Work

1 x 20 Seconds x 4 Sets

Bent Over Forward Sled Drag 70kgs

1 x 20 Meters x 2 Sets

DB Farmers Walk 100kgs

1 x 40 meters x 2 Sets

Comments:

No Bench today not till tomorrow, so did a xtra GPP session focused on Hips, Hammies and Adductor's. Bit of Core Arch and Farmers Walk thrown in.

OB

[Old Bull]

Prehab

Rotators Horizontal Minis

1 x 20 x 2 Sets

DB Side Bends

12 x 80lb x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Funky Chickens

11 x 15lb x 2 Sets

Bench Press

10 x 20kgs

10 x 40kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

1 x 100kgs

1 x 105kgs

1 x 110kgs

1 x 115kgs

1 x 117.5kgs Slip Slide

Zero Momentum Bench Green Band

1 x 20kgs

1 x 60kgs

1 x 65kgs

1 x 70kgs x 3 Sets

Medium Grip 2 Board Bench Press

5 x 100kgs x 3 Sets

Quad Set

Dips Lockouts

1 x 15 x 3 Sets

Supported Row

8 x 30kgs x 2 Sets

8 x 40kgs

DB Tri Exts

10 x 25lb x 3 Sets

Hammer Curls

10 x 35lb x 3 Sets

Comments:

Not bad for a morning session, they are usually all over the place. Bench went well till the Slip Slide carry on, I am replacing the bench tops this week, so the end of the Slip & Slide.

Zero Momentums were pretty tough they blew it for the 2 Board, who thought of this exercise? and who wanted to do it.

Have to work my upper back more, rows suck at the moment even if they are Chest Supported.

OB

[Old Bull]

Prehab

Adductors Purple

1x 20 x 2 Sets

DCs

1 x 20 x 4 Sets

Box Squats Parallel

5 x 20kg x 2 Sets

5 x 40kg x 2 Sets

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 115kgs

3 x 130kgs

3 x 145kgs

Dimmel Deadlifts

8 x 70kgs

8 x 90kgs x 2 sets

Reverse Hypers

8 x 100kgs

8 x 110kgs

8 x 120kgs

Pull Down Abs

10 x 40kgs

10 x 45kgs

10 x 50kgs

Comments:

Well today was one of those days that are far and few between thank god. Early train we were suppose to do a big squat session 3 exercises, 2 on the deads and some assist.

Got to 130 and the signs were there, 145 was like 245 so called Time Out. :cry: Did Dimmels and Hypers and chalked this one up to just one of those workouts.

OB

[Pseudonym]

Must have been something in the wind - my workout tonight was the same. I was doing a leg workout, not my favourite at the best of times, but every set required a mountain of willpower to even start. I begged the instructors to close the gym and kick me out early. They didn't, so I had to drag myself through to the end. :?

[Old Bull]

Must have been something in the wind - my workout tonight was the same. I was doing a leg workout, not my favourite at the best of times, but every set required a mountain of willpower to even start. I begged the instructors to close the gym and kick me out early. They didn't, so I had to drag myself through to the end. :?

Think something was in the air because my training partner hit the wall too, but after reading your comments so I had to drag myself through to the end. :? we might have to reassess our commitment to the Iron God :pray:

Thanks P :clap:

[Old Bull]

Prehab

Rotators Horizontals Minis

1 x 20 x 2 Sets

Funky Chickens

10 x 15lb x 2 Sets

Incline Close Grip Bench Press

5 x 20kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

Speed Bench Press Purple Bands

2 x 3 x 20kgs

2 x 3 x 40kgs

2 x 3 x 50kgs

2 x 3 x 60kgs x 2 Sets

Medium Grip Bench Press

5 x 80kgs

5 x 85kgs

5 x 90kgs

5 x 95kgs

Bent Over Rows

8 x 70kgs x 3 Sets

Masons

10 x 150lb x 3 Sets

Wind Mills

10 x 10lb x 3 Sets

Bent Over Delt Raise

10 x 10lb x 3 Sets

Comments:

Better than the other morning and not to heavy, big shirt session on Monday. 3 lifters from Masterton coming over and 4 from here.

Tested the New Bench Set up for Bands, a bit of tension going on there now.

OB

[Old Bull]

Prehab

DCs

1 x 20 x 3 Sets

Adductors purple

1 x 20 x 2 Sets

Box Squats 12" + 2" Foam

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs x 2 Sets

4 x 75ks

3 x 90kgs

2 x 10kgs x 6 Sets

Speed Dead Lifts 2 x Purple

2 x 70kgs

2 x 120kgs x 6 Sets

High Pulls with shrug 9" Box

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

Reverse Hypers

8 x 100kgs

8 x 120kgs x 2 Sets

Comments:

Speed today was a lot better, warmed up with a few doubles at the early stage. This helped by the time I got to the work sets. I was dropping fast hitting the foam pretty hard and banging back up. The weight was 105kgs which is a lot better weight to start at.

Speed deads were back to their explosive way, breath held at standing then drop down and launch.

9" high pulls were more controlled and not eratic like last week.

OB

[Old Bull]

Blast Chain Abs

1 x 12 x 3 Sets

Keg Arch Work

1 x 30 Seconds x 4 Sets

Cow Raises

15 x 70kgs x 3 Sets

DB Side Bends

12 x 85lb x 3 Sets

GHRs Parallel

1 x 10 x 3 Sets

Comments:

Late train, so just did core and some other stuff.

Oh yeah Cow Raises because my Calfs have grown Up

Yeah Right

OB