Beaten Paths are For Beaten Men

[Old Bull]

Hey bro,

new gym has a safety squat bar.

Whats the deal with these.. they place greater emphasis on lower back I guess ?

So I can use it for normal ME work right ?

Thats a rarity in comercial gyms, have you seen anyone use it.

Correct, use them DE and Me days do GMs with them good to use if your shoulders are injured. Loads the back right up depending on the angle of the handles. Break into it slowly and in a rack if possible or chains safety.

Youtube

[Varven]

I swear it had cobwebs on it when I picked it up lol, obviously not well loved.

Watched De Franco's training videos on youtube .. looks brutal on the first time user. Will learn to use it before I get back into WSBB oriented training.

Oh also have a glute ham machine now ... waiting for leg day training!

[SoaringSwine]

I swear it had cobwebs on it when I picked it up lol, obviously not well loved.

Watched De Franco's training videos on youtube .. looks brutal on the first time user. Will learn to use it before I get back into WSBB oriented training.

Oh also have a glute ham machine now ... waiting for leg day training!

You can ship the SSQ bar over to the House, thanks.

[Old Bull]

You can ship the SSQ bar over to the House, thanks.

It won't have any cobwebs on it after we have finished with it \:D/

[Old Bull]

Prehab

DCs

1 x 15 x 3 Sets

Standing Calf Raise

13 x 80kgs x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

Concentric Good-Mornings Suspended on Chains

5 x 20kgs

5 x 40kgs

5 x 55kgs

5 x 70kgs

5 x 85kgs

5 x 100kgs

5 x 115kgs

5 x 130kgs

12" Box Squats + 6" Foam

5 x 20kg

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs Had to work these

Sumo Deadlift

3 x 60kgs

3 x 90kgs

3 x 110kgs

3 x 130kgs

3 x 150kgs

George Anderson's

5 x 60kgs x 3 Sets

Reverse Hypers

8 x 65kgs x 3 Sets

Comment's:

Concentric are going well since I have changed to suspended chains, one more workout on these.

Foam Squats or Sponge Bobs were a lot better, got a more denser foam than we have. There was a lot more effort to get out of the hole, hit the hips so might just bring the legs in slightly. Can see a lot of benefit from this exercise.

10 Kgs up on the sumos from last week, felt a lot better technique wise only the second week so still a work in progress.

OB

[Old Bull]

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Windmills 60kgs

1 x 10 x 3 Sets

GHRs

1 x 10 x 3 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x 3 Sets

Roll Outs

1 x 8 x 3 Sets

Comment's:

Not a bad XWO tonight just working a bit more on the core and getting a bit of breathing going.

OB

[jono]

OB keeping the young bucks honest :grin:

[Varven]

How do foam squats work ? Whats the intention ?

[Old Bull]

How do foam squats work ? Whats the intention ?

The best example is:

If you are sitting on a hard chair it is easy to get up, When you are on a couch there is a lot more muscles come it play and effort involved.

The sponge mimics the dip in a Squat at competition level, we also stand on 2" of foam the hard type and deadlift that is the same there is a lot of work involved in getting the weight up.

Will have my first shot at posting a vid

[AK]

Nice Vid :clap:

[Old Bull]

Nice Vid :clap:

Cheers Happy

Prehab

The Sword

10 x 20lb x 2 Sets

Seat-Belt

10 x 30lb x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Dynamic Ab Crunch Green Band

10 x 5 Second Holds x 2 Sets

Incline Normal Grip Bench Press + 1.25kgs on Right Side

5 x 20kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

DE Bench 2 x Minis + 1.25kgs on Right Side

3 x 20kgs

3 x 30kgs

3 x 40kgs

4 x 50kgs

3 x 60kgs 3 Grips

Floor Press + 1.25kgs on Right Side

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

Standing Shoulder Pin Press

5 x 20kgs

5 x 30kgs

5 x 40kgs

5 x 50kgs

Bent Over Rear Delts

10 x 15lb x 4 Sets

Hammer Curls

10 x 35lb x 3 Sets

Pec Stretch Door Way

1 x 12 Seconds x 3 Sets

Comment's:

Have pretty well done my dash on inclines, will do some DB work from now on.

Added a extra 1.25kgs on my weaker side, on the bar for all sets. Will keep at this weight for a couple of weeks then go up to 2.5kgs. Have also made my grip equal on both sides of the bar. I was bringing my left hand in one finger to load the left side more than the right this would help my weaker side right go up at the same pace as my stronger side.

Going to do a lot more work on my right side to bring it up.

OB

[teamfatboy]

Jeez OB, do you P/Ls have a whole dictionary of your special stuff...and do those colours relate to Band resistance?

Good work tho (from what I can understand of it :shock: )

[Old Bull]

Jeez OB, do you P/Ls have a whole dictionary of your special stuff...and do those colours relate to Band resistance?

Good work tho (from what I can understand of it :shock: )

Hey TFB,

The Bands range from

Minis 25lb@6 foot

Super Mini 35lb@6'

Purple 50lb@6'

Green 75lb@6'

Blue 100lb@6'

We usually use 2 on most bar exrcises so double the above.

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 20 x 3 Sets

Seated Calf raise

12 x 25kgs x 3 Sets

DE 12" Box Squats + 6" Foam + Super Mini around Knees

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 80kgs

3 x 95kgs

2 x 110kgs x 8 Sets

DE Deadlifts Hook Grip

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 115kgs

2 x 132.5kgs x 6 Sets

Good Mornings

5 x 60kgs

5 x 75kgs

5 x 90kgs

5 x 105kgs

5 x 120kgs

Tyre Flips 230kgs

1 x 8 Flips

Reverse Hypers

10 x 65kgs x 3 Sets

Comment's:

DE work was good on both exercises, Foam was interesting one more session and should get things right.

Was going to do some Stone Work decided to do that tomorrow and do some Tyre Flips instead. Couple of flips to get things right.

OB

[Old Bull]

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Pull Down Abs

10 x 40kgs

8 x 45kgs

7 x 50kgs

Cat Camels

1 x 10 x 3 Sets

GHRs

1 x 10 x 3 Sets

Hangs

1 x 40 Seconds x 3 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x 3 Sets

Comment's:

Good short and fast workout done and dusted about 25 minutes

OB

[jono]

Nice work OB :twisted:

Why dont you move the house to AKL ?

[Old Bull]

Prehab

DCs

1 x 15 x 3 Sets

Standing Calf Raise

15 x 90kgs x 3 Sets

Landmine Long Handles

10 x 20kgs x 3 Sets

Suspended Good Mornings Chains

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

Dimmel Deadlifts

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 115kgs

5 x 130kgs

5 x 145kgs

5 x 160kgs

CV Deadlifts

10 x 135lb x 3 Sets

George Anderson's

6 x 50kgs

6 x 75kgs x 2 Sets

Reverse Hypers

10 x 65kgs x 3 Sets

GHRs

1 x 10 x 3 Sets

DE Bench + 2 x Minis + 1.25kg on right side

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs 3 Grips

Comment's:

First day of the new programme, and what an introduction. Back was on fire by the time I got to the bench. Could hardly lie down came right by the working sets.

Only use the belt once throughout the workout on the last set of suspended and probably did not need it.

OB

[Danomyte]

Nice work OB :twisted:

Why dont you move the house to AKL ?

Here, here!!!! :grin:

[SoaringSwine]

Interesting. What does your new programme look like?

[TheGus]

Holy Shit OB. What an intense workout. :grin:

[Old Bull]

Nice work OB :twisted:

Why dont you move the house to AKL ?

Jono

I have had a few pleadings from the Auckland PL boys, but just have to wait till 8.05 on saturday \:D/

[Old Bull]

Nice work OB :twisted:

Why dont you move the house to AKL ?

Here, here!!!! :grin:

Sorry D, posts came up as I was answering, you never know what can happen, won't be as flash as the Millenium that your use too

Interesting. What does your new programme look like?

Still roughly the same WSB priciples but has a day on weaknesses, Shoulders and Arms for me.

Nice work OB :twisted:

Why dont you move the house to AKL ?

Here, here!!!! :grin:

Thanks TG,

I was told that I would need a good background in the Lower Back and Core. Damm lucky I have been hitting both lately, but shit it was tough

[ExpensiveUrine]

Nice work OB :twisted:

Why dont you move the house to AKL ?

Here, here!!!! :grin:

Sorry D, posts came up as I was answering, you never know what can happen, won't be as flash as the Millenium that your use too

Mill is definately flash and not just in the sense of equipment... but sometimes you gotta go back to the Dungeon. Gillies always keeps us in check.

Keep it up OB.

[Old Bull]

Cat Camel

1 x 12 x 3 Sets

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Roll Outs

1 x 10 x 3 Sets

Reverse Hypers

8 x 80kgs x 3 Sets

Aeroplane

1 x 8 x 3 sets

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Hip/Glute Stretch

1 x 12 Seconds x 3 Sets

Comment's:

Just loosened things up from yesterday, will do Soft Tissue/Foam Roller work tonight.

Stuart Mcgills Aeroplane exercise was a exercise in balance for me anyway, I will persevere with this before I add any weight.

[Old Bull]

Mill is definately flash and not just in the sense of equipment... but sometimes you gotta go back to the Dungeon. Gillies always keeps us in check.

To True :clap: :clap: