Beaten Paths are For Beaten Men

[Old Bull]

nice going OB.

always an interesting read.. :twisted:

Thanks Mate

He's lying,

He just sat there and watched your avatar waiting to see where it'll end up... same as me... day after day....

Its a long walk down the Iron Road :think:

[Old Bull]

Core/Rehab

Roll Outs

1 x 7 x 3 Sets

DB Side Bends

10 x 75lbs

10 x 85lbs

10 x 95lbs

Rehab

Isometric Press Up Holds

1 x 40 Seconds x 3 Sets

Kelso Shrug Wide Grip CSR

8 x 30kgs

8 x 40kgs

8 x 45kgs

Seat-Belt

10 x 50lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Lat Stretch Wall

1 x 40 Seconds x 3 Sets

Notes:

Roll Outs are are Roll Outs still tough but improving each week.

Lat Wall and Lat stretch starting to put some pressure on these, flexibilty is helping.

OB

[Varven]

OB what kind of a lat stretch is it.. can you describe it ?

[Old Bull]

DE Squats/Deadlift Assist

Prehab

Seated Calf Raise

10 x 50kgs x 3 Sets

DCs

1 x 15 x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

DE 12" Box Squats + 6" Foam

5 x 20kgs

5 x 50kgs

5 x 65kgs

5 x 80kgs

4 x 95kgs

3 x 110kgs

2 x 125kgs x 8 Sets

Pendlays

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs x 2 Sets

LPDs Wide Grip

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

One Arm DB Rows

5 x 70lbs

5 x 80lbs

5 x 90lbs

5 x 100lbs

Rack Pulls Above Knee

3 x 100kgs

3 x 130kgs

3 x 160kgs

3 x 190kgs

3 x 220kgs

1 x 240kgs

Reverse Hypers

8 x 165lbs x 3 Sets

Notes:

Pretty happy with tonight's workout, Speed was good and Assists were better. Dropped the weight on these as last week a couple of them were ugly to say the least. Instead of going up in the Pendlays I just did 2 good clean sets at 90.

Racks were a tester today on how the hip has come along, just did one at 240 test the loading felt good little bit warm but settled down at the time of writing the log 30 minutes later.

OB

[Old Bull]

OB what kind of a lat stretch is it.. can you describe it ?

Hey V,

There are two that I do, we we first tried these the Olys had no problem good fleibilty. But all us Darksider's well that was another story, the back not being stretched enough cannot pull the shoulders back, making it difficult in getting a good hand position in the Squat. That has no pain factor to it.

This first one I could not even get my elbows to the wall let alone my hands there are about 50mm away, Wall Slides I think is the right name.

The second I have not found a Vid for it, it goes something like this. Press the small of your back and shoulders into the wall feet out in front just little. Put your hands together in front of you like you are praying, then keeping them together move up and over to touch the wall above your head. Once your back comes off the wall stop, go back down and start again.. When I first tried these the hands moved about 50mm :doh:

Have Fun

[Old Bull]

Triceps/Guns/Shoulders

Prehab

Rotators Int/Ext Minis

1 x 20 x 3 Sets

DB Side Bends

8 x 85lb x 3 Sets

Elbows Out DB Ext Flat Bench

10 x 30lbs

10 x 35lbs

10 x 40lbs

Close Grip Bench Press10 x 60kgs

10 x 67.5kgs

10 x 75kgs

Dips

1 x 10 x 3 Sets

BarBell Curls with Chains

10 x 20kgs

10 x 25kgs

10 x 30kgs

Drag Curls

10 x 20kgs

10 x 25kgs

10 x 30kgs Better

Gayble Curls

10 x 60lbs

10 x 70lbs

10 x 80lbs

Standing (Strip the Rack) Shoulder Press

10 x 20kgs

10 x 30kgs

10 x 40kgs Better

Incline Front Lateral Plate Raise

8 x 15kgs x 3 Sets

One Arm DB Shoulder Press

10 x 30lbs

10 x 35lbs

10 x 40lbs Better

Notes:

A much better workout performance wise, exercises that were tough last week a lot better in both form and strength. Changed the Close Grip increments to 7.5kgs instead of 10kgs that was lot better 75s were still tough.

Shoulders were on fire by the time I finished were not this bad last week.

OB

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 8 x 3 Sets

Saxon Side Bends 10lb

1 x 10 x 3 Sets

Reverse Crunch

1 x 10 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Glute Stretch

1 x 20 Seconds x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Lateral Step Overs

1 x 10 x 3 Sets

Notes:

Two weeks since I did my last above workout, the only exercise that was relly tough was the Lateral Step Overs, I started to tire in the second set and the third was really tough. The rest were not to bad, the core Hanging Legs and Reverse Crunch were good but feel it now. There is improvement in both of these about time.

OB

[Old Bull]

Deload Squat/Squat Assist/DE Bench

Prehab

Pull Down Abs Straps

10 x 50kgs x 3 Sets

DCs

1 x 15 x 3 Sets

Standing Calf Raise

10 x 100kgs x 3 Sets

GoodMorning Squats

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

High Pulls 12' Box with Shrug

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

CV Deadlifts

10 x 120lb x 3 Sets

GHRs

1 x 8 x 3 Sets

Reverse Hypers

8 x 165lb x 3 Sets

Notes:

De Load week, dropped the George Anderson's and started with GM Squats. That was a bit of a wake up call, thinking I will do something that is not as taxing as my other GM stuff. Think again have not done these for quite a while and it showed warmed the back area up pretty quickly.

Did some speed High Pulls with a shrug these are quite good and not as taxing as rack pulls.

DE Bench was a major improvement tonight, speed was good and fast. Not to sure if the Deload session had something to do with it as the back was not as taxed as normal. Or I maybe just getting use to this style DE Bench at the end of a Squat session. I think I am slowly sorting out my strongest grip position, for the Bench still playing with it.

OB

[Old Bull]

Core/Rehab

Sled Drag 100kgs

1 x 55 Steps x 3 Sets

Blast Chain Prone Abs

1 x 30 Seconds x 3 Sets

Seated Box Jumps 24"

1 x 6 Jumps x 3 Sets

Rehab

Aeroplane

1 x 10 x 3 Sets

Cat Camels

1 x 15 x 3 Sets

Sacroiliac Stretch

1 x 60 seconds x 3 sets

Notes:

Not such a frantic workout as usual, cut the Sled to 55 Steps no chain on the Prone Abs and Jumps from 8 to 6.

Sort of a Delaod Core/Rehab session felt good to.

OB

[Old Bull]

DeLoad Raw Bench/Bench Assist

Prehab

Pull Aparts Purple

1 x 20 x 3 Sets

Pull Down Abs Straps

15 x 40kgs x 3 Sets

Medium Grip Incline Bench Press

5 x 20kgs

5 x 30kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

Medium Grip Bench Press

5 x 60kgs

5 x 70kgs

5 x 80kgs

DB Bench Press

10 x 50lbs

10 x 60lbs

10 x 70lbs

Push Downs

15 x 120lb x 3 Sets

DB Front Raise

12 x 15lb x 3 Sets

Notes:

Pretty hard to not give the DeLoad day a bit of shunt but I am getting better at accepting it and adjusting the training to suit. I may in the next cycle back away from what I would consider De Loading and do something entirely different exercise wise.

Mind you this was done and dusted in about 40 minutes and felt pretty good.

OB

[Varven]

Those deload days seem to keep irritating injuries away in the long run.

Wish I had the brains to do them earlier.

Anyway, check this out:

20reps on 180kg ... I passed out watching it from lack of oxygen after the 5th rep lol

http://au.youtube.com/watch?v=w1QVdUjyeTE

[Old Bull]

Core/Rehab

Roll Outs

1 x 7 x 3 Sets

DB Side Bends

10 x 85lbs

10 x 90lbs

10 x 95lbs

Rehab

Dumbbell Supine 1 Arm Protraction

15 x 30lbs x 3 Sets

Kelso Shrug Wide Grip CSR

8 x 30kgs

8 x 40kgs

8 x 50kgs

Seat-Belt

10 x 50lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Wall Stretch

1 x 8 x 3 Sets

Lat Stretch

1 x 8 x 3 Sets

Notes:

Better session slow improvements, but should not be noticed here but more in my general training and recovery.

OB

[Old Bull]

Those deload days seem to keep irritating injuries away in the long run.

Wish I had the brains to do them earlier.

Anyway, check this out:

20reps on 180kg ... I passed out watching it from lack of oxygen after the 5th rep lol

http://au.youtube.com/watch?v=w1QVdUjyeTE

Yep it took me a while to come to terms with it, but it is helping with managing my injuiries and keeping the training up at the same time.

That video looks good but just a tad high.

This is closer to home a whole bunch of guys around the world did 20 reppers on the 1 year anniversary of strongman, Jesse Marunde's passing. heres one of them.

OB

[Varven]

Great attempt from Jono...

damn Miss Gillies gym... it kept me straight.. since the day I left my numbers have never been back up.

[Old Bull]

Deload DE Squat/Deadlift Assist

Prehab

DCs

1 x 20 x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

Seated Calf Raise

10 x 50kgs

DE 12" Box Squats + 6" Foam 50%

5 x 20kgs

5 x 35kgs

5 x 50kgs

4 x 65kgs

4 x 80kgs

3 x 95kgs

2 x 110kgs x 8 Sets

Neutral Grip LPDs

8 x 50kgs

8 x 60kgs

8 x 70kgs

Unilateral One Arm Rows

8 x 15kgs

8 x 20kgs

8 x 25kgs

Strappers

10 x 135lbs x 3 Sets

Reverse Hypers

10 x 140lbs x 3 Sets

GHR

1 x 10 x 3 Sets

Notes:

Deload Legs and Back, Good session pushed through quite quick. Got a good sweat up, upped a couple of the assists in reps LPDs and Uni-laterals. Everything else was good.

The Deload week is quiet enjoyable takes the sting out of banging it week in week out, and I seem to recover better once I hit the new cycles.

OB

[Old Bull]

Great attempt from Jono...

damn Miss Gillies gym... it kept me straight.. since the day I left my numbers have never been back up.

You need a Gillies over in Oz :clap: :clap: :clap:

[Old Bull]

DeLoad Triceps/Guns/Shoulders

Prehab

Rotators Int/Ext Minis

1 x 20 x 3 Sets

DB Side Bends

8 x 85lb x 3 Sets

Elbows Out DB Ext Flat Bench

15 x 30lbs x 3 Sets

Close Grip Bench Press

15 x 50kgs x 3 Sets

Dips Lockouts

1 x 15 x 3 Sets

BarBell Curls with 10kg Chains

15 x 20kgs x 3 Sets

Drag Curls

15 x 20kgs x 3 Sets

Gayble Curls

15 x 60lbs x 3 Sets

Standing (Strip the Rack) Shoulder Press

15 x 20kgs x 3 Sets

Incline Front Lateral Plate Raise

15 x 10kgs x 3 Sets

One Arm DB Shoulder Press

15 x 25lbs

Notes:

Decided to do a DeLoad on the Pretty Stuff, picked 15 reps, who would have thought I would do something dumb like that. It was good on the Tris but got worse as I went through the Guns to the Shoulders.

Last week the Shoulders were on fire by the time I finished this week everything was.

OB

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 6 x 3 Sets

Saxon Side Bends 10lb

1 x 10 x 3 Sets

Reverse Crunch

1 x 10 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Glute Stretch

1 x 20 Seconds x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Lateral Step Overs

1 x 8 x 3 Sets

Notes:

Today was a slow and tough session up all night watching the Kiwis, then 6.00am to watch the All balcks. So dropped a couple of reps in the Core sets and the Laterals, still did the workout which is the main thing.

OB

[Old Bull]

ME Squat/Squat Assist/DE Bench Press

Seated Good Mornings

5 x 20kgs

5 x 35kgs

3 x 50kgs

3 x 65kgs

3 x 80kgs

3 x 95kgs

3 x 110kgs

These felt pretty good was only going up to 95 but three in the 110s

Romanian Pause Pulls 3 Second Holds Shrug at Top

3 x 110kgs

3 x 120kgs

3 x 130kgs

3 x 140kgs This set was bit tough slight shift in the hip so will not go that heavy till it is corrected.

George Anderson's

5 x 65kgs x 3 Sets

CV Deadlifts

10 x 135lbx 3 Sets

GHRs

1 x 8 x 3 Sets

Reverse Hypers

8 x 140lb x 3 Sets

DE Bench Press + 2 x Super Minis

5 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs

3 x 70kgs x 6 Sets x 3 Grips

Notes:

Will start as above putting comment's on lifts that prove interesting in some way or form.

Workout was good, sacroiliac is a bit tender at the moment, I think from the Seated GMs then hitting the Pause Pulls, I will keep an eye this over the next three weeks. May need to just change the assist exercise but will wait and see.

Bench was good did 70kgs + 2 x Super Minis, speed and control was there. Brought my grip in one finger, and will sit on this for a couple of months, that in turn pulled my grip in one more finger on the 70s work sets.

OB

[Old Bull]

Core/Rehab

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Blast Chain Prone Abs + 10kg Chain around Neck

1 x 30 Seconds x 3 Sets

Seated Box Jumps 24"

1 x 8 Jumps x 3 Sets

Rehab

Aeroplane

1 x 10 x 3 Sets

Cat Camels

1 x 15 x 3 Sets

Sacroiliac Stretch

1 x 60 seconds x 3 sets

Notes:

Prone Abs with a 10kg chain going to think about this one might be better putting a plate on my back. Going to change up most of these exercises next week, been doing them for a while they are good but time for a change.

OB

[Old Bull]

ME Raw bench/Bench Assist/DE Deadlifts

Prehab

Pull Down Abs

12 x 40kgs x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Medium Grip Incline Bench Press

5 x 20kgs

3 x 35kgs

3 x 50kgs

3 x 65kgs

3 x 75kgs x 3 Sets 5kgs off my last cycle were good

Medium Grip Bench Press

3 x 60kgs

3 x 75kgs

3 x 90kgs

3 x 100kgs

3 x 110kgs Bit messy but good

DB Bench Press

5 x 60lbs

5 x 75lbs

5 x 90lbs Not as many sets bigger jumps

Masons

13 x 120lbs x 3 Sets

DB Front and Side Combo

10 x 10lb x 3 Sets

Face Pulls Chains

15 x 100lb x 3 Sets

DE Deadlifts Hook Grip

3 x 60

3 x 80kgs

3 x 100kgs

3 x 120kgs

2 x 140kgs x 8 Sets

Notes:

Session went well inclines were a good indication that my strength is picking up. Last cycle finished on 80s started today on 75s.

First session pulling from the floor, since the hip injury felt good speed was consistent. Hip slight warming at the end but good that things are coming right.

OB

[Old Bull]

Core/Rehab

Roll Outs

1 x 7 x 3 Sets

DB Side Bends

10 x 85lbs

10 x 90lbs

10 x 95lbs

Rehab

Dumbbell Supine 1 Arm Protraction

15 x 35lbs x 3 Sets

Kelso Shrug Wide Grip CSR

8 x 30kgs

8 x 40kgs

8 x 45kgs

Seat-Belt

10 x 50lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Lat Stretch

1 x 8 x 3 Sets

Wall Stretch

1 x 8 x 3 Sets

Notes:

Took a while few of the boys were maxing so just kept an eye on things.

Happy with how the Wall and Lat stretch are coming along. Should never have dropped these ah well its the little things that we forget that build into bigger things.

OB

[Varven]

Im a big believer in those Incline bench presses having carryover to flat bench !

How do you do your good mornings mate?

I keep my legs fairly wide (soo my gut can hang freely in between lol) ...

any concise source where I can view different kinds of good mornings ?

I want something that will hit my hammies heavily.

[Old Bull]

DE Squats/Deadlift Assist

Prehab

Adductors Purple

1 x 20 x 3 Sets

Seated Calf Raise

10 x 50kgs x 3 Sets

Dcs

1 x 15 x 3 Sets

DE Box Squats 12" + 6" Foam

5 x 20kgs

5 x 40kgs

4 x 60kgs

4 x 80kgs

3 x 100kgs

2 x 120kgs x 8 sets Good Speed shoulders were good

GoodMornings

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs Felt Strong, these should go up in this cycle

Neutral Grip Lat Pull Downs

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

Unilateral One Arm Rows

5 x 20kgs

5 x 25kgs

5 x 30kgs

5 x 35kgs

Rack Pulls Above Knee

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

3 x 200kgs

3 x 220kgs No Niggles good triple

Reverse Hypers

8 x 140lb x 3 sets

Notes:

A pleasing session, it takes a lot less for me to get under the bar for squats, DCs were only 3 sets. Shoulder work is really starting to pay off.

GMs were pretty solid last cycle 160kgs maybe add 10kgs to that this cycle.

Racks were the most pleasing triple at 220 felt good, no hint on favouring the left hip, and a fast pull.

OB

[Old Bull]

Hey V,

Internet connection went down last night after I posted my log and as I was doing your post. :doh:

Im a big believer in those Incline bench presses having carryover to flat bench !

Myself too, its just my incline has been so weak, with the shoulder injuries, but things are improving.

How do you do your good mornings mate?

I keep my legs fairly wide (soo my gut can hang freely in between lol) ...

any concise source where I can view different kinds of good mornings ?

I want something that will hit my hammies heavily.

I do my goodmornings just a bit narrower than my Squat stance.

If you want to hit the hammies, then bring the legs in to just about shoulder width, and do not break at the knees.

You have a Saftey Squat Bar do 3 weeks SSB, 3 weeks Straight Bar, and if they have a Cambered Bar 3 weeks on that, and maybe 2 Bar GMs instead of the Cambered if you do not have one.

I will get a list of GM exercises for you, have put up EliteFTSs exercise page but they only have the basics.

http://asp.elitefts.com/qa/default.asp? ... ll%20Lifts

OB