Beaten Paths are For Beaten Men

[Old Bull]

Forward Ankle Sled Drag 25kgs

1 x 20 Meters x 2 Sets

Hangs

1 x 20 Seconds x 4 Sets

Hip/Leg Adduction Sled Drag 25kgs

1 x 20 Meters x 2 Sets

Forward Sled Drag 100kgs

1 x 70 Steps x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Seconds x 4 Sets

Cat Camels

1 x 10 x 3 Sets

Sacroiliac Stretch

1 x 90 Seconds x 3 Sets

Comments:

Cut a set out leading into the last three weeks just keep it movement instead of weight.

Bit more stretch and hip work put in, Forward Sled work is helping will increase to 100 steps 10 extra each session.

Keep up the soft tissue work at home too

OB

[Old Bull]

Prehab

Pull Aparts Purple

1 x 20 x 2 Sets

The Sword

8 x 30lb x 2 Sets

Seat-Belt

8 x 40lb x 2 Sets

Funkys

10 x 10lb x 2 sets

DB Incline Bench Press

8 x 30lb

8 x 40lb

8 x 50lb

6 x 60lb

Speed Bench Press 2 x Purple Bands

2 x 3 x 20kgs

2 x 3 x 40kgs

2 x 3 x 50kgs

2 x 3 x 60kgs

2 x 3 x 65kgs x 2 Sets

Bench Press Shirt 44 Fury

3 x 110kgs 4 Board

3 x 120kgs 3 Board

2 x 130kgs 2 Board

2 x 140kgs 1 Board

1 x 150kgs Chest bit high

1 x 150kgs Chest stalled

2 x 150kgs 1 Board

3 x 140kgs 1 Board

2 x 140kgs 1 Board

1 x 145kgs 20mm Board

Standing Shoulder Press

5 x 20kgs

5 x 30kgs

5 x 40kgs

5 x 50kgs

2 x 60kgs

Pull Down Abs

6 x 40kgs

6 x 45kgs

6 x 50kgs

Comments:

So So session in the shirt, things were a bit over the place, still a few more sessions to get it right.

OB

[Old Bull]

Prehab

Adductors Purple

1 x 5 x 3 Sets

Cat Camels

1 x 10 x 3 Sets

DCs

1 x 15 x 4 Sets

Box Squats 13" + 2" Foam

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

4 x 60kgs x 2 Sets

3 x 80kgs x 2 Sets Old Suit Bottoms

2 x 100kgs x 2 Sets

2 x 120kgs x 6 Sets

Speed Deads

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

2 x 140kgs

1 x 160kgs x 5 Sets Normal

1 x 160kgs x 5 Sets Start at Top

High Pulls with Shrug 9" Box

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

3 x 200kgs

3 x 210kgs

Concentric Good Mornings

3 x 60kgs

3 x 75kgs

3 x 90kgs

3 x 105kgs

3 x 120kgs

Reverse Hypers

8 x 75kgs 3 Sets

Comments:

Speed was good on squats just use to the suit. Deads tried normal start then went to new start lot faster just get the line and hand position right first will video next week for analysis.

Pulls were solid up 10kgs but concentric were tough so dropped to 3s.

OB

[Old Bull]

Forward Ankle Sled Drag 25kgs

1 x 20 Meters x 2 Sets

Hangs

1 x 30 Seconds x 3 Sets

Hip/Leg Adduction Sled Drag 25kgs

1 x 20 Meters x 2 Sets

Forward Sled Drag 100kgs

1 x 70 Steps x 2 Sets

DB Side Bends

8 x 80lb

8 x 85lb

8 x 90lb

Cat Camels

1 x 10 x 2 Sets

Sacroiliac Stretch

1 x 60 Seconds x 2 Sets

GHRs

1 x 10 x 2 Sets

Comments:

Hammies were a bit tender after yesterday, but they came right. Sled work is improving the hip especially the 100kgs, and the hangs are going real well 30 seconds and no favouring. Might be a Hanging leg raise in the near future.

[Old Bull]

Prehab

Seat-Belt

10 x 40lb x 2 Sets

The Sword

10 x 30lb x 2 Sets

Pull Aparts Purple

1 x 15 x 2 Sets

Pull Down Abs

12 x 30kgs x 2 Sets

SS 1

LPDs Medium Grip

7 x 60kgs x 4 sets

LPDs Parallel Grip

7 x 60kgs x 4 Sets

SS 2

DB Side Raise

10 x 15lb x 3 Sets

Face Pulls Chains

12 x 120lbs x 3 Sets

SS 3

Masons

12 x 100lb x 3 Sets

Hammer Curls

12 x 25lb x 3 Sets

Bench Press

2 x 40kg x 2 Sets

2 x 60kgs

2 x 70kgs

2 x 80kgs

2 x 90kgs

2 x 100kgs

3 x 110kgs

Comments:

Bit of a light day next Shirt session Friday, things just a bit tight, so a loosen up.

OB

[Old Bull]

Prehab

Adductors Purple

1 x 15 x 3 Sets

DCs

1 x 15 x 5 Sets

Squats

5 x 20kgs

5 x 40kgs

5 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

Squats Suit Centurion 44

3 x 140kgs Straps Down

3 x 160kgs Straps Down

3 x 180kgs Straps Down Wraps

2 x 195kgs Straps Up Wraps

2 x 210kgs Straps Up Wraps 1" high

Light Assist

Reverse Hypers

10 x 75kgs x 3 Sets

GHRs

1 x 12 x 3 Sets

Pull Down Abs

6 x 45kgs

6 x 50kgs

6 x 55kgs

Comments:

Squats went well even being a bit apprehensive before this workout. Both doubles were strong, just bit high on the 210 maybe need 215kgs to break but will pull the legs up a bit higher next week and see how that goes.

The Good even at this point of writing, Shoulder is pretty good :clap: no pain not to tight a wonder even with 210 on the back. The Hip that is good too :clap: kept stable no niggles :clap: . Have a heavy session of Deads on Saturday hopefully it should hold up fingers crossed.

Mind you 56 in a couple of weeks so I can have a couple of niggles.

OB

[Old Bull]

Forward Sled Drag 100kgs

1 x 70 Steps x 2 Sets

Forward Ankle Sled Drag 25kgs

1 x 20 Meters x 2 Sets

Hangs

1 x 30 Seconds x 4 Sets

Hip/Leg Adduction Sled Drag 25kgs

1 x 20 Meters x 2 Sets

Roll Outs Knees

1 x 8 x 3 Sets

Cat Camels

1 x 10 x 2 Sets

Sacroiliac Stretch

1 x 60 Seconds x 2 Sets

GHRs

1 x 13 x 2 Sets

Comments:

A good little blow out, hammies were better after doing GHRs 2 days in row. Hangs getting pretty chuffed with them, I feel a leg raise coming on \:D/

OB

[Old Bull]

Prehab

Seat-Belt

8 x 40lb x 2 Sets

The Sword

8 x 30lb x 2 Sets

Pull Aparts Purple

1 x 15 x 2 Sets

Bench Press

5 x 20kgs

5 x 40kgs

3 x 60kgs

2 x 80kgs

1 x 100kgs

Bench Press Nicks Shirt Fury 44

3 x 110kgs 3 Board

3 x 120kgs 2 Board

2 x 130kgs 1 Board

1 x 140kgs Chest High

1 x 140kgs Chest High

Bench Press Old Fury 46

1 x 130kgs About 1 Board

3 x 130kgs Same as above

1 x 135kgs Close

1 x 135kgs Touch Pause Good

Masons

12 x 120lb x 3 Sets

DB Bent Over Rear Delts

12 x 10lb x 3 Sets

Comments:

Been having issues with nicks 44 cannot seem to get my shoulders in the right position. When I get a weight to touch it is all over the place, to hit and miss for the nationals. So decided this week that if I could not get 140 to the chest and a good pause and drive then I would change.

Put my old 46 on took 6 reps to get to the chest with a pause and good drive. This shirt seems to be a bit tighter, pt said a bit of the dreaded word "Muscle" might haver been put on and not "Trap Fat" . So have two more sessions but pretty happy with todays final set.

OB

[Old Bull]

Prehab

Adductors purple

1 x 20 x 3 Sets

DCs

1 x 15 x 4 sets

Speed Squats

5 x 20kgs x 2 sets

5 x 40kgs x 2 sets

4 x 60kgs x 2 sets

4 x 75ks

Speed Squats old Suit Bottom

3 x 90kgs

3 x 105kgs

2 x 120kgs x 6 Sets

Speed Deads

3 x 70kgs

3 x 90kgs

3 x 110kgs

3 x 120kgs

2 x 150kgs x 7 Sets

Deads Singles

1 x 170kgs

1 x 190kgs

1 x 210kgs

High Pulls With Shrug 6" Box

3 x 110kgs

3 x 130kgs

3 x 150kgs

3 x 170kgs

Good Mornings

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

Reverse Hypers

8 x 75kgs x 3 Sets

Comments:

Took forever to get through this workout, trying to video and having problems with camera so no joy.

Speed was good on Squats, and Deads. Was in two minds today, have not pulled anything over 180 for 10 months aggravates the hip too much for at least a week. Speed was all I was going to do but last deadlift session, so just wanted to see where I was at.

Hip is a bit tight but held up ok, massage, anti-flamme, soft tissue work, should be ok by tomorrow. :pray:

OB

[Old Bull]

Forward Sled Drag 100kgs

1 x 80 Steps x 2 Sets

DB Side Bends

10 x 80lb

10 x 85lb

10 x 90lb

GHRs

1 x 10 x 3 Sets

Arch Work 110mm Pipe

1 x 30 Seconds x 4 Sets

Rehab

Hip/Glute Stretch

1 x 10 Seconds x 3 Sets

Cat Camels

1 x 10 x 3 Sets

Sacroiliac Stretch

1 x 90 Seconds x 3 Sets

Comments:

Very glad yesterdays decision to get close to maxing out on deads did not have as much aftershock as i thought or hoped it wouldn't. On occasions it has been like a few days to a week of something similar to a 18 volt battery drill in to your knee cap with a foreign sounding gentleman asking you "Dónde está el dinero".

This workout spent a bit more time in the hip area, it feels a lot better and pain is, well pain is pain end of story, "Just a Cup of Harden Up as wookie would say". AKA big MAC

[Old Bull]

Forward Sled Drag 100kgs

1 x 80 Steps x 2 Sets

Roll Outs

1 x 8 x 3 Sets

Hamstring Sled Drag 100kgs

1 x 40 Meters x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 3 Sets

Rehab

Hangs

1 x 40 Seconds x 3 Sets

Cat Camels

1 x 10 x 3 Sets

Sacroiliac Stretch

1 x 90 Seconds x 3 Sets

Reverse Hypers

12 x 50kgs x 2 Sets

Comments:

Hip was a bit tender a little bit of a concern, got the doc to weave some magic, and threw in another session above. They both worked, the sled just seems to free it up and get rid of the pain temporary it may be, but it goes away.

[Old Bull]

Prehab

Seat-Belt

10 x 40lb x 2 Sets

The Sword

10 x 30lb x 2 Sets

Pull Down Abs

10 x 40kgs x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Speed Bench 2 x Minis

2 x 3 x 60kgs x 2 Sets

3 x 60kgs x 3 sets Normal Grip

3 x 60kgs x 3 sets Medium Grip

Bench Shirt 44

3 x 110kgs 3 Board

3 x 120kgs 2 Board

2 x 130kgs 1 Board

1 x 140kgs Chest Touch not clean

1 x 145kgs Better

1 x 145kgs 1" Board Pause Good Drive

Close Grip Bench Press

10 x 60kgs x 3 Sets

Comments:

Had Rona in on the Shirt Session, very very good session good learning, valuable knowledge passed on.

Shame it was not a Day :cry:

Thanks Rona :clap:

OB

[Old Bull]

Front Raise Dragging 30kg

1 x 20 Meters x 3 Sets

Rear Chest Flyes Dragging 30kgs

1 x 20 Meters x 3 Sets

Pipe Arch Work 110mm

1 x 30 Seconds x 3 Sets

Blast Chain Static Holds

1 x 30 seconds x 3 Sets

Rehab

Isometric Press Up Holds

1 x 30 Seconds x 3 Sets

Hangs

1 x 40 Seconds x 3 Sets

Comments:

A light session just to loosen up things after yesterday's shirt session.

[Varven]

OB,

How you doing bro ?

It's been a long time since I've returned to these forums.

Good to see your training is going well.

145kg bench .. nice work... when is the next meet and how are the other lifts coming along ?

I have'nt had a decent session in a gym in well over 365 days....Had to prioritise other parts of my life.

So looking to get back in now.. I've jumped up 2 weight classes, courtesy of bad diet habbits and no training.

So I'm looking at a very strict diet plan and high volume work over 12 weeks to burn off a good 10 - 15kgs...

and then back to WSB...

Keep it nice and simple and go for ME and RE rather DE for a while maybe ?

Hows the back and those deads coming for you ?

Train hard mate!

V.

[Old Bull]

Hey V,

Good to see you back on board.

Next meet is the Nationals next weekend in Timaru.

Whats the weight now 110s or 125s ha ha, you know the Powerlifting Code

Do you want to be

Fat and Strong

or

Good Looking and Weak

Backs good just the hip issue but have some aims for Nats just see how it pans out.

Again welcome back

OB

[Old Bull]

Prehab

DCs

1 x 15 x 4 Sets

Adductors Purple

1 x 20 x 3 Sets

Cat camels

1 x 12 x 3 Sets

Squats

5 x 20kgs

3 x 40kgs

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

Squat Suit 44 Centurion

3 x 140kgs Straps Down

3 x 160kgs Straps Down

3 x 180kgs Straps Up Wraps

1 x 195kgs Straps Up Wraps High

1 x 210kgs Straps Up Wraps Close

1 x 210kgs Straps Up Wraps Pretty Good push down a bit more at comp

Deadlifts

3 x 120kgs

3 x 145kgs

1 x 175kgs

1 x 200kgs

Reverse Hypers

12 x 60kgs x 3 Sets

Comments:

Pretty happy with how things have panned out.

Shoulder held up and no pain even with weight on, first time for 18 months. :clap:

Squat depth was pretty close strength is there just got to nail it on the first, drop down a bit quicker.

Deads:

Did 210kgs on Saturday so only went to 200. Hip at this time of writing is a bit tender, will do the usual suspects, Anti-flamme, Soft tissue Work, Foam Roller, and Stretches and Ice tomorrow. Opener 200-210 depending on the day.

Well thats it Bench Sunday and a rest the body needs it.

OB

[Old Bull]

Forward Sled Drag 100kgs

1 x 50 Steps x 3 Sets

Blast Chain Prone Bridge

1 x 40 Seconds x 3 Sets

GHRs

1 x 10 x 3 Sets

Rehab

Ice Pack Hip

Adductors Purple

1 x 15 x 3 Sets

X Band Walks

1 x 9 Steps x 3 Sets

Cat Camels

1 x 12 x 3 Sets

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Comments:

Ice pack did wonders same as the sled, hip feels a lot better.

Some Stretches and Foam work this afternoon.

[poos_n_wees]

Do you want to be

Fat and Strong

or

Good Looking and Weak

Where's Fat and Weak?

Shoulder held up and no pain even with weight on, first time for 18 months. :clap:

Great to hear! All your rehab work seems to be paying off :clap:

[Old Bull]

Where's Fat and Weak?

Well you got me there, :doh: there's a few here in The House :oops:

Shoulder held up and no pain even with weight on, first time for 18 months. :clap:

Great to hear! All your rehab work seems to be paying off :clap:

Was wondering myself whether it was going to come right, with work I did. Now just need to strenghten it back up so both are the same.

[Old Bull]

Prehab

Pull Aparts Minis

1 x 15 x 2 Sets

Rotators Horizontals Minis

1 x 15 x 2 Sets

Dynamic Bench 2 x Minis

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs 5 Sets 2 Grips

Bench Press Shirt 46 Fury

3 x 110kgs 3 Board

2 x 120kgs 2 Board

1 x 130kgs 1 Board

1 x 135kgs Chest missed

1 x 135kgs Chest Good Pause

Masons

12 x 130lb x 3 Sets

Face Pulls Bar

10 x 30kgs x 3 Sets

Comments:

Did a DE workout then straight into the shirts no extra warm ups.

Board work was good, the first rep Opener got to the chest right arm rolled forward slightly, when I dove up bar went forward stuck half way.

2nd setup a bit better, more control steadier on the chest good drive happy.

Thats it some light work in the middle of the week, lots of rest. keep an eye on the weight 500 grams over. :naughty:

OB

[Old Bull]

Well do not as rule post after comp results, so might start.

Squat

1st Attempt: 210kg 2 Whites, 1 Red. Center Ref Depth.

2nd Attempt: 220kg 3 Whites. Not very good setup too many steps.

3rd Attempt: 230kg 3 Reds. Lot better setup 3 steps, feet widest of three attempts, but shy on depth.

Bench

1st Attempt: 130kg 3 whites. Shirt high and small belt. Good touch pause and drive.

2nd Attempt: 135kg 2 Reds 1 White . Refs bar came down

3rd Attempt: 135kg 3 Reds. Uneven extension, right shoulder, as I remember had hands even instead of left hand one finger in to stop that sort of rushed the 3rd lift.

Deadlift

1st Attempt: 210kg 3 Whites, good and fast.

2nd attempt: 220kg 3 Whites. Same again but a bit harder to work.

3rd Attempt: 227.5kg 3 Reds. Mid shin, setup not the best and getting tired.

Comments:

Wasn't the best day at the office 5 from 9, but 3 PBs, Squat, Dead and Total.

Wanted 600+ 35kgs down on what I wanted round 10gs on Squat and Dead. 15kgs on the bench Dropped my opener on bench from 135 to 130 bit drained after the squat.

Got to stop the habit of just making weight for comps, 101 at the beginning of the week, 21 litres of water in the week. Could not carb load 2 days out, no breakfast till weigh in had to eat slow through out the day and get fluids back in. Had energy at the end but not as much as I should have to finish strong.

Could have a shot at the Masters 50+ 100kg National Squat record 245kgs maybe next year.

Still a lot to work on and pretty strong from the training in the 2 big lifts.

About 9 weeks to the National Bench Press Champs to Qualify for 2009 Worlds Master Bench Press Championships.

OB

[Old Bull]

Hip played up all weekend probably due to walking 10 miles to find Macs for someone. but I don't think that was it aye pt.

Shoulder went well bit inflamed from last Squat hips still sore but knew that was going to happen and not much training heavy wise this week anyway.

Body's tight sore and cramping and generally pretty smashed nothing new.

Just to harden The f*@k Up

[Laver]

Body's tight sore and cramping and generally pretty smashed nothing new.

Sounds like a good comp then!

Good lifting - onwards and upwards!

[Small]

Happy Birthday :grin:

[poos_n_wees]

Wasn't the best day at the office 5 from 9, but 3 PBs, Squat, Dead and Total.

That's an awesome effort :clap: :clap:

Pity about the weight/energy problems prior, but I'm sure you'll iron these out for your next comp :twisted:

Hip played up all weekend probably due to walking 10 miles to find Macs for someone. but I don't think that was it aye pt.

LOL, is there only 1 McD's in Timaru?

Where are the National Bench Press Champs held this year OB?