Beaten Paths are For Beaten Men

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 1 Day 2

Prehab

Rotators Minis

1 x 20 x 3 Sets

Pull Down Abs

13 x 45kgs x 3 Sets

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 35kgs

4 x 50kgs

4 x 63kgs

5 x 75kgs

4 x 81kgs x 3 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 20lb x 3 Sets

10 x 25lbs x 2 Sets

Notes:

I like this bench Stuff, all done a dusted in 35 Minutes, that's got to be good, mind you 15 odd sets on Friday.

Comrade OB1

[Old Bull]

GPP

Pull Down Abs Straps

12 x 45kgs x 3 Sets

Masons

12 x 120lbs x 3 Sets

LPDs Wide Grip

8 x 50kgs

8 x 60kgs

8 x 70kgs

GHR

1 x 8 x 3 Sets

3" Fat Bar Grip Holds 15 Seconds

1 x 40kgs

1 x 47.5kgs

1 x 55kgs

Standing Calf Raise

12 x 100kgs x 3 Sets

Notes:

Pretty early workout, got it over and done before opening presies.

Merry Christmas

OB1

[Varven]

Now that's dedication!

Have a good one OB

[Old Bull]

Now that's dedication!

Have a good one OB

Training Day is a Training Day if you miss it you cannot get it back.

A mate just rang from Sydney said no gyms open today or tomorrow :doh: so sad. The House wasn't to bad today looking at the Thumb Print Scanner.

Hope you are having a few Quite ones today \:D/ merry christmas mate.

[soundsgood]

I think everyone is just jealous you have a key to your gym Old Bull. 90% of us would train over xmas if we could get away with it :grin:

[Old Bull]

I think everyone is just jealous you have a key to your gym Old Bull. 90% of us would train over xmas if we could get away with it :grin:

SG I hear you.

All members have the same access depends on what Time Zone, some have 24/7, standard membership has 7 days all year round. Stats and holidays hours do not change.

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 1 Day 3

Prehab

Rotators Minis

1 x 20 x 3 Sets

Pull Down Abs

12 x 40kgs x 3 Sets

Press Lying onto Horizontal Bench5 x 20kgs

5 x 32.5kgs

5 x 45kgs

5 x 58kgs

4 x 69kgs

4 x 81kgs

3 x 86kgs x 3 Sets

2 x 92kgs

1 x 98kgs x 2 Sets

2 x 92kgs

4 x 86kgs

5 x 81kgs

5 x 69kgs

6 x 63kgs

Breeding Dumbbells Lying onto Horizontal Bench

10 x 20lbs x 2 Sets

10 x 25lbs x 3 Sets

Squeezings on the Bars with the Burdening on the Feet

1 x 8 x 5 Sets

Notes:

End of the First Week, 17 sets today and a good introduction nothing was an issue shirt went went well, better than I expected. Squeezings were a lot easier in this session, shoulders held up well doing them. Only issue is working out fractional plates.

92 Rises for the Week

OB1

[Old Bull]

GPP

Straightening of the Body Reverse with the Legs

8 x 140lbs x 3 Sets

Press of Dumbbells because of The Head

8 x 20lb

8 x 25lb

8 x 30lb

Press Lying Gallant is narrow into top by Head

8 x 20kgs

8 x 25kgs

8 x 30kgs

Thrusts of Block to Stomach Sitting

8 x 60kgs

8 x 65kgs

8 x 70kgs

Lift to the Noses edges, costings with the Rod on the Arms

12 x 100kgs x 3 Sets

Inclinations with the Rod on the Arms Standing

8 x 60kgs

8 x 80kgs

8 x 100kgs

Notes:

Will increase exercises from next week, sets will still be 3s and reps still 8s. First week basically over and quite enjoyed it a learning curve.

Comrade OB1

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 2 Day 1

Prehab

Rotators Minis

1 x 20 x 3 Sets

Pull Down Abs

12 x 40kgs x 3 Sets

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 32.5kgs

3 x 45kgs

3 x 58kgs

3 x 69kgs

3 x 81kgs

Football shirts for the Press Lying onto Horizontal Bench. 48 The Fury

3 x 96kgs

3 x 110kgs x 5 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 20lb x 2 Sets

10 x 25lbs x 2 Sets

10 x 30lbs

Notes:

First session of the second week, settled in a lot quicker.

The Bench Shirt, no helpers today so put it on by myself hoping some one might turn up to help take it off but it came off easier than I expected.

Did the 5 sets without a belt, last week with a belt and they flew up. So changed it this week, all with a reasonable pause on most sets, made a difference without the belt had to work just that little bit harder.

Comarade OB1

[Old Bull]

GPP

Inclinations to the side Burdening with BarBell [Landmine]

8 x 85lb

8 x 90lb

8 x 95lb

Hanging Press in the Machine Tool [Leg Raise]

1 x 8 x 3 Sets

Thrusts of Block to Chest in the Machine Tool [LPDs]

10 x50kgs

10 x 60kgs

10 x 70kgs

Lift to the Biceps, Costing Standing [Gayble Curls]

8 x 20kgs

8 x 30kgs

8 x 40kgs

Straightening Hands, Costings [Push Downs]

10 x 120lbs x 3 Sets

Flexure Thigh on Knees in Trainer [GHR]

1 x 10 x 3 sets

Inclinations with the Band Plechakhstoya [band GMs]

1 x 10 x 3 Sets

Lift to the Noses with Blocks sitting on Thighs [Calf Raise Seated]

12 x 50kgs x 3 Sets

Notes:

Added 2 more exercises in this weeks GPP sessions, now 8 will build to 10 exercises.

Hot and sweaty workout even in the Cave. :clap:

Comrade OB1

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 2 Day 2

Prehab

Rotators Minis

1 x 20 x 3 Sets

Pull Down Abs

13 x 45kgs x 3 Sets

Press Lying onto Horizontal Bench [bench Press]

5 x 20kgs

5 x 32.5kgs

3 x 47.5kgs

3 x 58kgs

3 x 69kgs

3 x 81kgs x 2 Sets

3 x 92kgs x 2 Sets

2 x 98kgs x 3 Sets

Breeding Dumbbells Lying onto Horizontal Bench [Flies]

10 x 20lb

10 x 25lbs x 2 Sets

10 x 30lbs x 2 sets

Notes:

Shorter session than last week one exercise down but a bit more in the main set.

Comrade OB1

[Old Bull]

GPP

Inclinations to the side Burdening with Dumbbell [DB Side Bends]

10 x 75lb

10 x 80lb

10 x 85lb

Straightening of the Body Reverse with the Legs [Reverse Hyper]

10 x 140lbs x 3 Sets

Press of Dumbbells because of The Head [DB Shoulder Press]

10 x 20lb

10 x 25lb

10 x 30lb

Press Lying Gallant is narrow into top by Head [skull Crushers]

10 x 20kgs

10 x 25kgs

10 x 30kgs

Thrusts of Block to Stomach Sitting [seated Rows]

10 x 60kgs x 3 Sets

Lift to the Noses edges, costings with the Rod on the Arms [standing Calf Raise]

12 x 100kgs x 3 Sets

Squeezings of the Bar Fat Burdening on the Forearms [Fat Bar Grip holds]

12 secs x 40kgs

12 secs x 45kgs

12 secs x 50kgs

Thrust of Block to the Face Standing [Face Pulls]

10x 120lbs x 3 Sets

Notes:

Aonther good workout late start late night, checked the scanner first member in around 6.30am.

Comrade OB

[poos_n_wees]

Happy New Year!

[Old Bull]

Happy New Year!

:ditto: :ditto: :ditto: :ditto:

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 2 Day 3

Prehab

Pull Aparts Purple

1 x 15 x 3 Sets

Inclinations to the side Burdening with BarBell [Landmine]

12 x 40kgs x 3 Sets

Press Lying onto Horizontal Bench [bench Press]

5 x 20kgs

5 x 35kgs

4 x 47.5kgs

3 x 58kgs

3 x 69kgs

3 x 81kgs x 2 Sets

3 x 92kgs x 5 Sets

Thrusts of Barbell to Chest in the Machine Tool [Chest Supported Rows]

10 x 20kgs x 2 Sets

10 x 25kgs x 3 Sets

Press Lying onto Horizontal Bench [bench Press]

4 x 58kgs

4 x 69kgs

4 x 81kgs x 4 Sets

Breeding Dumbbells Lying onto Horizontal Bench [Flies]

10 x 20lbs

10 x 25lbs

10 x 30lbs x 3 Sets

Notes:

Bench split up up in this session with CSR in between.

Last day of week 2 settling into this new regime, see what is going to happen next week.

Rises for the week 144

Comrade OB1

[Varven]

First one in, Last one out..... something for us young bulls to remember about paying our dues before seeing those results!

This Sheiko stuff seems so high volume... Ive been reading up on Wendlers 5/3/1 .... ever tried it ?

[Old Bull]

This Sheiko stuff seems so high volume... Ive been reading up on Wendlers 5/3/1 .... ever tried it ?

No I have not, but the wave is something that I tried in the last few weeks before I switched to Boris, and I enjoyed it. I have switched to Sheiko to get my bench up, It has not moved for a while well not how I would like it to move. I still think WSB is far superior for Squats and Deadlift but in my case the bench has stalled.

There has been a lot of talk that Sheiko gets your Raw bench up but not your shirted bench, there has been work done on changing this as seen above with equipment being brought in on the cycle that I am doing.

The volume is quite big so you have to prepared for it, I had done quite a bit of work before I started this cycle.

I have 2 weeks to go before a comp on the 17th, will be interesting to see how I go.

[Old Bull]

GPP

Inclinations with the Block and the Strap [Pull Down Abs Straps]

12 x 45kgs x 3 Sets

Hanging Press in the Machine Tool [Leg Raise]

1 x 9 x 3 Sets

Thrusts of Block to Chest in the Machine Tool [LPDs]

10 x50kgs

10 x 60kgs

10 x 70kgs

Lift to the Biceps, Costing Standing [Gayble Curls]

8 x 20kgs

8 x 30kgs

8 x 40kgs

Straightening Hands, Costings [Push Downs]

10 x 120lbs x 3 Sets

Flexure Thigh on Knees in Trainer [GHR]

1 x 10 x 3 sets

Inclinations with the Band Plechakhstoya [band GMs]

1 x 10 x 3 Sets

Lift to the Noses with Blocks sitting on Thighs [Calf Raise Seated]

12 x 50kgs x 3 Sets

Notes:

Better today 8 exrecises is just right will stay on this for another week, before increasing to 10 exercises.

Comrade OB

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 3 Day 1

Prehab

Pull Aparts

1 x 20 x 3 Sets

Pull Down Abs

12 x 40kgs x 3 Sets

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 35kgs

3 x 47.5kgs

3 x 58kgs

3 x 69kgs

3 x 81kgs

Football shirts for the Press Lying onto Horizontal Bench. 48 The Fury

3 x 96kgs

2 x 110kgs x 3 Sets

1 x 117kgs x 3 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 20lb

10 x 25lbs

10 x 30lbs x 2 Sets

10 x 35lbs

Notes:

Start of the third week, shirt session went better than I expected. The 117 was good, fast and comfortable in the loose shirt, went up in the flies to 35lb felt ok.

2 weeks to go, good to see where I am at with the limited time in the shirt and no board work.

Comrade OB1

[Varven]

Pull down ab straps... plz explain OB..

I found myself starting to curve my upper back and tip forward on squats... apart from flexibility.. my core needs some work.. havent done ab work since ever!

[Old Bull]

GPP

Inclinations to the side Burdening with BarBell [Landmine]

9 x 20kgs x 3 Sets

Hanging Press in the Machine Tool [Leg Raise]

1 x 9 x 3 Sets

Thrusts of Block to Stomach in the Machine Tool [seated Rows]

10 x 60kgs

10 x 65kgs

10 x 70kgs

Lift to the Biceps, Costing Standing by Dumb Bells [Gayble Curls]

8 x 30lbs

8 x 35lbs

8 x 40lbs

Press Lying Gallant is narrow into top by Head [skull Crushers]

10 x 20kgs

10 x 25kgs

10 x 30kgs

Straightening of the Body Reverse with the Legs [Reverse Hyper]

10 x 140lbs x 3 Sets

Lift to the Noses edges, costings with the Rod on the Arms [standing Calf Raise]

10 x 100kgs x 3 Sets

Squeezings of the Bar Fat Burdening on the Forearms [Fat Bar Grip holds]

12 secs x 40kgs

12 secs x 45kgs

12 secs x 50kgs

Notes:

Pretty hot session lots of sweat, Lanmines and Hanging Leg Raise are just about there Next session will be 10s taken a while for both, Landmines especially with the long handles.

Weight is on target for next weekend

Comrade OB

[Old Bull]

Pull down ab straps... plz explain OB..

I found myself starting to curve my upper back and tip forward on squats... apart from flexibility.. my core needs some work.. havent done ab work since ever!

Instead of using the rope we use straps from the Sled, I have not found a vid yet but the elbows sit in the straps with the hand cupped. Makes for a far better pull hits the abs better. I think the Metal boys have one will check it out.

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 3 Day 2

Prehab

Rotators Minis

1 x 20 x 3 Sets

Pull Down Abs

13 x 45kgs x 3 Sets

Press Lying onto Horizontal Bench [bench Press]

5 x 20kgs

5 x 32.5kgs

3 x 47.5kgs

3 x 58kgs

3 x 69kgs

3 x 81kgs x 2 Sets

2 x 92kgs x 5 Sets

Breeding Dumbbells Lying onto Horizontal Bench [Flies]

8 x 25lb

8 x 30lbs

8 x 35lbs x 2 sets

Notes:

Shorter session than last week and one set down, on the main flies were four sets to. Last 7 sets were all paused.

Comrade OB1

[Old Bull]

GPP

Inclinations to the side Burdening with Dumbbell [DB Side Bends]

10 x 75lb

10 x 80lb

10 x 85lb

Inclinations with the Block and the Strap [Pull Down Abs Straps]

10 x 50kgs x 3 Sets

Flexure Thigh on Knees in Trainer [GHR]

1 x 10 x 3 Sets

Press of Dumbbells because of The Head [DB Shoulder Press]

10 x 25lb

10 x 30lb

10 x 35lb

Lift to the Biceps, Costing Standing [Gayble Curls]

8 x 20kgs

8 x 30kgs

8 x 40kgs

Straightening Hands, Costings [Push Downs]

10 x 120lbs x 3 Sets

Lift to the Noses with Blocks sitting on Thighs [Calf Raise Seated]

10 x 50kgs x 3 Sets

Thrust of Block to the Face Standing [Face Pulls]

10 x 100lbs

10 x 110lbs

10 x 120lbs

Notes:

Another good workout, hot but effective. Did some stretches Quads and Back.

Comrade OB

[biggurl27]

Bloody hell I never understand any of your excercises