Beaten Paths are For Beaten Men

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 3 Day 3

Prehab

Pull Aparts Purple

1 x 20 x 3 Sets

Blast Chain Prone Holds

1 x 30 Seconds 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

2 x 87.5kgs x 4 Sets

Notes:

Much shorter session, no flies but still good.

Comrade OB1

[Old Bull]

Bloody hell I never understand any of your excercises

When you cross over to the darkside :clap: then people will ask you the same

Us Pls just change the exercise names to make them sound better :pfft:

[Old Bull]

GPP

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

10 x 50kgs x 3 Sets

Hanging Press in the Machine Tool [Leg Raise]

1 x 10 x 3 Sets

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

10 x 60kgs x 3 Sets

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

8 x 35lbs x 3 Sets

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

10 x 25kgs x 3 Sets

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

Press of Rod because of The Head [barBell Shoulder Press]

10 x 50kg x 3 Sets

Notes:

Good session hot and humid, leg raises finally hit 10 did not increase weight kept it the same for the three sets

Comrade OB

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 4 Day 1

Prehab

Rotators Minis

1 x 20 x 3 Sets

Blast Chain Prone Abs

1 x 30 Seconds Holds x 3 Sets

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 35kgs

3 x 47.5kgs

3 x 58kgs

3 x 69kgs x 2 Sets

2 x 81kgs x 2 Sets

1 x 86kgs x 4 Sets

Notes:

Start of the Fourth and Final week, competition on Saturday so just Raw Bench and no assist for today and Wednesday.

Feeling good after the last three weeks of Lying Down only could get to like this :clap:

Comrade OB1

[Old Bull]

GPP

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

10 x 85lb x 3 Sets

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 35lb x 3 Sets

Lift to the Biceps, Costing Standing [Gayble Curls]

8 x 30kgs x 3 Sets

Straightening Hands, Costings [Push Downs]

10 x 110lbs 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 110lbs x 3 Sets

Notes:

Another good blast, did 3 sets at one weight, this will be the last GPP till next week after the comp.

Comrade OB

[soundsgood]

Us Pls just change the exercise names to make them sound better

You're right OB, you make the most boring exercises sound awesume! :pfft:

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 4 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 x 2 Sets

2 x 81kgs x 3 Sets

Notes:

Last session till Saturday, just a light one weight is bang on a 100kgs. I had to do some work was 104+ at Christmas time. Will keep an eye on the weight leading up to Friday, drinking 3ltrs water per day so should be good.

Comrade OB1

[Old Bull]

Us Pls just change the exercise names to make them sound better

You're right OB, you make the most boring exercises sound awesume! :pfft:

Cheers soundgood :clap:

[biggurl27]

For real, or do you just make up names willy nilly because they sound cool?

[Old Bull]

For real, or do you just make up names willy nilly because they sound cool?

I couldn't be that inventive :doh:

Been Doing a Sheiko Bench only Cycle and they are from his, Russian Translation to English. \:D/

[biggurl27]

LOL Sweet, just checking you're not being funny

[Old Bull]

LOL Sweet, just checking you're not being funny

Good to see someone is keeping World Order :clap:

[Old Bull]

Final Trainings of some Arresters in the Preparatory Period

Week 4 Day 3

2009 Masters Worlds Bench Qualifier Timaru

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 40kgs

3 x 60kgs

3 x 80kgs

Football shirts for the Press Lying onto Horizontal Bench. 46 The Fury

3 Board 1 x 100kgs

2 Board 1 x 110kgs

1 Board 1 x 117.5kgs

Competition

1st Attempt: 125kgs 3 Whites. Shirt high very long wait for press command. Bar unstable took a while to become stationary weight to light.

2nd Attempt: 132.5kgs 3 Whites. Shirt high with Belt, flew off chest good lockout, qualified for 2009 Worlds Master Bench.

3rd Attempt: 140kgs 3 Whites. Pulled shirt down slightly, same as 2nd attempt fast off the chest just a bit slower at lockout.

Notes:

Very pleased with this 4 week Bench cycle of 3 times per week benching. With minimal weight above 120 like Once. No Boards, Bands or Chains, I bang 140kgs with room to spare.

Like to give Big Ups to DB :clap: for this Cycle that he put together for me to get ready for this Qualifier for the Masters. A total change from my WSB style of training and thinking, and took some time to get the head around it.

From the Nationals in August

Bench

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

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

3rd Attempt: 135kgs 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.

Comrade OB1

[SoaringSwine]

Whoops! I was meaning to text you. That's awesome! Is 140kg a PB? Your faith was rewarded!

Watch out Masters' World Bench!

[Old Bull]

Whoops! I was meaning to text you. That's awesome! Is 140kg a PB? Your faith was rewarded!

Watch out Masters' World Bench!

Thanks SS yeah 2.5kgs

[Laver]

My thoughts were with you today OB

Awesome work, looking forward to seeing how Taupo goes!

[Old Bull]

My thoughts were with you today OB

Awesome work, looking forward to seeing how Taupo goes!

Cheers Laver

[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 100lbs

10 x 110lbs

10 x 120lbs

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:

First workout back after the comp, one more on Saturday GPP the new programme leading to The Worlds.

Was itchy to jump back into it straight away but was politely told to have a week off GPP only

Comrade OB

[Old Bull]

GPP

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

10 x 50kgs x 3 Sets

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 x 60kgs x 3 Sets

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

10 x 35lbs x 3 Sets

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

10 x 25kgs x 3 Sets

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

8 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

Press of Rod because of The Head [barBell Shoulder Press]

8 x 50kg x 3 Sets

Notes:

Last GPP for this week been hard not doing anything but, need the break. Roll on next week and the new cycle. A couple of exercises were tough with the lay off Hanging Leg Raise, and Shoulders.

Comrade OB

[Old Bull]

Conditioning Week

Day 1

Bench Press

5 x 20kgs

5 x 35kgs

5 x 50kgs

5 x 60kgs

4 x 70kgs x 2 Sets

3 x 82.5kgs x 3 sets

Squats

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

4 x 120kgs x 2 Sets

3 x 140kgs x 3 Sets

DB Flies

10 x 25lbs x 3 Sets

Good Mornings

5 x 60kgs

5 x 80kgs x 3 sets

Notes:

Well for a rude awakening I got one, My initial idea was to do a Bench only cycle leading up the the Worlds Qualifier Jan 17th. Then have another programme written with a Deadlift and Squat component thrown in. Did not want to go 4 months without Squatting or Deadlifting.

Put some raw numbers up for the % today was 70% felt like 90%, but just a little shock to the system as it settles back into 3 lifts instead of just lying on my back

OB

[Varven]

Congrats on the worlds qualification.

Where is it being held... any idea of who is representing NZ so faR?

[Old Bull]

Congrats on the worlds qualification.

Where is it being held... any idea of who is representing NZ so faR?

Cheers V,

Its in Taupo 15th-18th April, will know at the end of this month when NZ entries close :pray:

[SoaringSwine]

200 raw squat? That's going to give you some nasty numbers later in the programme!

[Old Bull]

200 raw squat? That's going to give you some nasty numbers later in the programme!

That's The Plan, but I think this programme will be a bit more Bench orientated, so it might not be too bad :pray:

[Old Bull]

Conditioning Week Day 2

Deadlift

5 x 60kgs

5 x 80kgs

5 x 105kgs

4 x 127.5kgs x 2 Sets

3 x 147.5kgs x 3 Sets

Incline Bench Press

4 x 20kgs

4 x 35kgs

4 x 50kgs

4 x 65kgs

Dips

1 x 8 x 3 Sets

Lunges

1 x 5 x 3 Sets

Notes:

Another good introduction 5 weeks no Deads but good took a few sets to settle in.

Lunges should we be doing them I know I tell everybody non PLs to do them. They were pretty tough especially after the DOMs :oops: from Tuesday which could still be here by Saturday :pray:

OB