Beaten Paths are For Beaten Men

[Old Bull]

Conditioning Week

Day 3

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

DB Flies

10 x 25lbs x 3 Sets

Squats

5 x 20kgs

5 x 50kgs

5 x 80kgs

5 x 100kgs

4 x 120kgs x 2 Sets

3 x 140kgs x 3 Sets

Dips

1 x 8 x 3 Sets

Good Morning

5 x 60kgs

5 x 80kgs x 3 sets

Notes:

Well if I thought Day 1 was Tough Day 3 was even better. The Doms was still here this morning :oops: it was hard to get down but got pretty close by the time I got to last work sets 3 x140 x 3 sets, the last set was the best.

Have been test running the Adidas Weightlifting shoes for the last 2 Squat sessions, trying to feel my way through which has probably made these sessions just a bit more interesting.Been in CHUCKY's, limousines for the feet!!!! for the last 4 years.

OB

[Old Bull]

Week 1 Day 1

Bench Press

5 x 20kgs

4 x 35kgs

4 x 50kgs

4 x 62.5kgs

3 x 70kgs

3 x 82.5kgs

3 x 87.5kgs x 4 Sets

Squats

5 x 20kgs

5 x 50kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs (B)

5 x 140kgs x 5 Sets (B)

Bench Press

4 x 62.5kgs

4 x 75kgs x 2 Sets

4 x 82.5kgs x 4 Sets

DB Flies

10 x 25lbs x 5 Sets

Good Mornings

5 x 60kgs

5 x 80kgs x 4 Sets

Notes:

Another tough session on the Squats, 5 x 5s this time. Only my 3rd session no DOMs. Still getting to grips with the elevated shoes.

(i) With the Chucks I found that with a Neutral Spine and head looking at about 3-4 meters in front of me that the lift was good and easy.

(ii) With the Adidas a Neutral Spine is a lot tougher, but with an arched back and head up it seems easier.

(iii) May need to play with the Bar position too.

Anyone had the same sort of issues from flats to elevated?

Second session of Bench was tiring plus I lost count on the last set sure I did 5 Sets

OB

[Old Bull]

GPP

DB Side Bends

10 x 75lb

10 x 80lb

10 x 85lb

Pull Down Abs Straps

10 x 45kgs x 3 Sets

GHR

1 x 10 x 3 Sets

DB Shoulder Press

10 x 25lb

10 x 30lb

10 x 35lb

Gayble Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Push Downs

10 x 100lbs

10 x 110lbs

10 x 120lbs

Seated Calf Raise

10 x 50kgs x 3 Sets

Face Pulls

10 x 100lbs

10 x 110lbs

10 x 120lbs

Notes:

First time back with the GPP sessions, will do these 3 Times per week, after the main training days. Maybe look at changing a few of the exercises around as I get back into full training.

OB

[Varven]

Bro I thought the worlds were being held in 2010 in India?

or did i get that wrong ?

[Old Bull]

Bro I thought the worlds were being held in 2010 in India?

or did i get that wrong ?

Thats is the IPF Worlds Open 3 Lift Championship

The one I am aiming for is the IPF Masters Worlds Bench Press Championship in Taupo closer to home

[Old Bull]

Week 1 Day 2

Deadlift

3 x 60kgs

3 x 80kgs

3 x 105kgs

5 x 125kgs x 2 Sets

3 x 147.5kgs x 2 sets

3 x 157.5kgs x 3 Sets

Bench Press

5 x 20kgs

5 x 40kgs

5 x 62.5kgs

5 x 75kgs

4 x 82.5kgs x 4 Sets

Dips

1 x 8 x 5 Sets

Rack Pulls Below Knee

3 x 60kgs

3 x 80kgs

3 x 105kgs

4 x 120kgs x 2 Sets

3 x 147.5kgs x 2 Sets

3 x 167.5kgs x 3 Sets

Lunges

1 x 5 x 5 Sets

Notes:

Deadlifts were a bit better only the 2nd session of doing them, dropped into the groove bit earlier than last week. Still a little way to go before I am happy with form and Technique.

Bench was good bit tight in the shoulders from the Squats on Tuesday, will keep a eye on it over the next 2 weeks.

OB

[Old Bull]

GPP

LandMine

8 x 20kgs x 3 Sets

Hanging Leg Raise

1 x 6 x 3 Sets

Wide Grip LPDs

10 x 60kgs x 3 Sets

Hammer Curls

10 x 35lbs x 3 Sets

Skull Crushers

10 x 25kgs x 3 Sets

Reverse Hyper

8 x 100lbs

8 x 125lbs x 2 Sets

Standing Calf Raise

10 x 100kgs x 3 Sets

Seated Shoulder Press8 x 40kg x 3 Sets

Notes:

Better session still a bit down in weights and reps but that will change as my GPP picks up over the weeks to come.

OB

[Old Bull]

Week 1 Day 3

Bench Press

5 x 20kgs

5 x 40kgs

5 x 57.5kgs

4 x 70kgs

4 x 82.5kgs

3 x 87.5kgs

2 x 92.5kgs x 2 Sets

1 x 97.5kgs x 2 Sets

2 x 92.5kgs x 2 Sets

3 x 87.5kgs

5 x 75kgs

5 x 62.5kgs

DB Flies

10 x 25lbs x 5 Sets

Squats

5 x 20kgs

5 x 50kgs

5 x 80kgs

5 x 100kgs

3 x 120kgs x 2 Sets (B)

3 x 140kgs x 2 Sets (B)

3 x 150kgs x 3 Sets (B)

Push Downs

12 x 110lbs x 5 Sets

Good Mornings

5 x 60kgs

5 x 80kgs x 4 Sets

Notes:

A bit better workout on the Squats this time. It was a lot better in the OL Shoes, Bar not so low down my back with a arch and head up. Thinking I might be finding ther Sweet spot with these shoes well hope it is.

Slight niggle in the Sacroiliac from Deads the other day so back to the hip flexibility/stretch work

OB

[Old Bull]

GPP

DB Side Bends

10 x 80lb

10 x 85lb

10 x 90lb

Pull Down Abs Straps

10 x 50kgs x 3 Sets

GHR

1 x 8 x 3 Sets

DB Shoulder Press

10 x 30lb

10 x 35lb

10 x 40lb

Gayble Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Push Downs

10 x 110lbs

10 x 120lbs

10 x 130lbs

Seated Calf Raise

10 x 50kgs x 2 Sets

10 x 55kgs

Face Pulls

10 x 110lbs

10 x 120lbs

10 x 130lbs

Notes:

A lot better this session even after doing the rubbish from the house to the tip. Went up in weight on a couple of the exercises, wasn't to bad.

OB

[Old Bull]

Week 2 Day 1

Bench Press

5 x 20kgs

5 x 40kgs

4 x 62.5kgs

3 x 70kgs

3 x 82.5kgs

3 x 87.5kgs x 4 Sets

Chest Supported Rows

10 x 25kgs x 5 Sets

Bench Press

4 x 62.5kgs

4 x 75kgs

4 x 82.5kgs x 4 Sets

DB Flies

10 x 25lb x 5 Sets

Bench Press 3 Board

3 x 100kgs

3 x 125kgs

2 x 130kgs

Bench Press 4 Board

2 x 140kgs x 5 Sets

Notes:

Back on to a more Bench Press orientated Programme. There will a Squat and Deadlift in here but will be put in at the end of certain workouts maybe twice per week.

First time on boards bit of a shock to the system at the 2 x 140 on 3 board so changed to 4 board, will bring it down to 3 Board next week.

Oh yeah back to Mon, Wed, Fri :clap:

OB

[Old Bull]

GPP

LandMine

9 x 20kgs x 3 Sets

Hanging Leg Raise

1 x 7 x 3 Sets

Wide Grip LPDs

10 x 60kgs x 3 Sets

Hammer Curls

10 x 35lbs x 3 Sets

Skull Crushers

10 x 30kgs x 3 Sets

Reverse Hyper

10 x 125lbs x 3 Sets

Standing Calf Raise

10 x 100kgs x 3 Sets

Seated Shoulder Press

8 x 40kg x 3 Sets

Notes:

A bit a of a quick sessions this one, was a bit pushed for time, went up in a couple of exercises two I think, the rest were just 3 sets same weight. Will change that this week coming.

OB

[Old Bull]

Week 2 Day 2

Bench Press

5 x 20kgs

5 x 40kgs

5 x 62.5kgs

5 x 75kgs

4 x 82.5kgs x 4 Sets

Push Downs

10 x 100lbs

10 x 110lbs

10 x 120lbs

10 x 130lbs x 2 Sets

Squats

5 x 20kgs

5 x 50kgs

5 x 80kgs

5 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B)

3 x 150kgs x 4 Sets (B)

Notes:

Good short bench session so I have put in a session of Squats, and will alternate as to how I am feeling after each Bench Session.

Squats were a little bit better then Fridays effort, but at least I am getting some of the major lifts in this Bench Cycle.

OB

[SoaringSwine]

When does the football shirt come out?

[Old Bull]

GPP

DB Side Bends

10 x 80lb

10 x 85lb

10 x 90lb

Pull Down Abs Straps

10 x 50kgs x 3 Sets

GHR

1 x 9 x 3 Sets

DB Shoulder Press

10 x 30lb

10 x 35lb

10 x 40lb

Gayble Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Push Downs

10 x 110lbs

10 x 120lbs

10 x 130lbs

Seated Calf Raise

10 x 55kgs x 3 Sets

Face Pulls

10 x 110lbs

10 x 120lbs

10 x 130lbs

Sled Drag 100kgs

1 x 50 Steps x 3 Sets

Notes:

A good blowout went through with short breaks, hip has been playing up since I started DL. So I put in some Sled Work but the silly move was to put it at the end, mind you it brought the heart rate up a bit.

OB

[Old Bull]

When does the football shirt come out?

I would like to know that too :doh: considering S14 starts on Friday \:D/

[Old Bull]

Week 2 Day 3

Bench Press

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 70kgs

4 x 82.5kgs

3 x 87.5kgs

2 x 92.5kgs x 2 Sets

1 x 100kgs x 2 Sets

2 x 92.5kgs x 2 Sets

3 x 87.5kgs

5 x 75kgs

5 x 62.5kgs

DB Flies

10 x 25lbs x 3 Sets

Push Downs Masons

10 x 100lb x 5 Sets

Deadlifts

3 x 70kgs

3 x 110kgs

3 x 130kgs x 2 Sets

3 x 147.5kgs x 2 Sets

3 x 160kgs x 3 Sets

Chest Supported Rows

10 x 25kgs x 3 Sets

Notes:

Pyramid Bench session today glad I have the weekend off till Monday. I have Benched 4 times in 7 days, just to get back to Mon, Wed, Fri splits. Will not be doing that in hurry again.

Put a set of Deads in at the end of this session better than last week so happy with this still an issue with my hip Doc will look at it today bit of Manipulation and stretching coming on.

OB

[Old Bull]

Week 3 Day 1

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 70kgs

3 x 82.5kgs

Bench Press Bench Shirt Fury 48

3 x 100kgs

2 x 112.5kgs x 4 Sets

DB Flies

10 x 25lb x 3 Sets

Bench Press 4 Board

2 x 120kgs

2 x 130kgs

2 x 140kgs x 5 sets

Notes:

First session in the Shirt since the comp in January, bit wobbly but got better as I got into it.

Board Presses were a lot better this week 5 Board last week 4 board this week with a 4 Second hold on each rep.

Was going to do Squats but ran out of time, will do them on Wednesday.

OB

[ohjoshua]

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

lol

love the names... will have to use a couple in programs and she what sort of response I get. lol

[Old Bull]

GPP

DB Side Bends

10 x 80lb

10 x 85lb

10 x 90lb

Pull Down Abs Straps

10 x 50kgs x 3 Sets

GHR

1 x 10 x 3 Sets

DB Shoulder Press

10 x 30lb

10 x 35lb

10 x 40lb

Gayble Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Push Downs

10 x 110lbs

10 x 120lbs

10 x 130lbs

Seated Calf Raise

10 x 55kgs x 3 Sets

Face Pulls

10 x 110lbs

10 x 120lbs

10 x 130lbs

Sled Drag 100kgs

1 x 50 Steps x 3 Sets

Notes:

A good break over the weekend of no GPP 2 days off real good. GHRs are slowly coming back and some exercises could be an increase in weight coming up shortly.

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

lol

love the names... will have to use a couple in programs and she what sort of response I get. lol

Cheers OJ

Should get them thinking I had to put a reference on the end :doh:

[Old Bull]

Week 3 Day 2

Bench Press

5 x 20kgs

4 x 40kgs

4 x 62.5kgs

4 x 75kgs

4 x 82.5kgs x 3 Sets

DB Flies

10 x 25lbs x 5 Sets

Squats

5 x 20kgs

5 x 50kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

2 x 160kgs x 4 Sets

Good Mornings

5 x 60kgs

5 x 80kgs x 4 Sets

Notes:

Bench was good a bit tight in the shoulders just getting use to the weight of the Board press I think.

Squats were better it was a short Bench session so I did the Squat session that I missed on Monday. The 160s were good just did doubles the last set was the best set, better depth just a bit shy of parallel. Still something to work on while I am doing the Bench Cycle.

OB

[Old Bull]

GPP

LandMine

10 x 20kgs x 3 Sets

Hanging Leg Raise

1 x 8 x 3 Sets

Wide Grip LPDs

10 x 60kgs x 3 Sets

Hammer Curls

10 x 35lbs x 3 Sets

Skull Crushers

10 x 30kgs x 3 Sets

Reverse Hyper

10 x 140lbs x 3 Sets

Standing Calf Raise

10 x 100kgs x 3 Sets

Seated Shoulder Press

8 x 40kg x 3 Sets

Sled Drag 100kgs

1 x 50 Steps x 3 Sets

Notes:

A little bit easier but putting the Sled Drag at the end is like a high point well maybe a low point bit . Doing a lot of stretching and soft tissue work around the adductors they have been a bit tight lately.

OB

[Old Bull]

Week 3 Day 3

Bench Press

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 70kgs

4 x 80kgs

3 x 85kgs x 3 sets

2 x 92.5kgs

1 x 100kgs x 2 Sets

2 x 92.5kgs

4 x 85kgs

5 x 80kgs

5 x 70kgs

6 x 62.5kgs

DB Flies

10 x 25lbs x 3 Sets

Deadlift

3 x 70kgs

3 x 110kgs

3 x 130kgs

2 x 150kgs x 2 Sets

2 x 170kgs x 3 Sets

Masons Circles

10 x 100lbs x 2 Sets

10 x 110lbs x 3 Sets

Notes:

A good session in the Bench, will work a bit more on explosiveness a bit slow in patches.

Deadlifts were good felt the hip but I could keep it stable just more Foam Roller and Stretches.

OB

[Old Bull]

GPP

DB Side Bends

10 x 80lb

10 x 85lb

10 x 90lb

Pull Down Abs Straps

10 x 50kgs x 3 Sets

GHR

1 x 10 x 3 Sets

DB Shoulder Press

10 x 30lb

10 x 35lb

10 x 40lb

Gayble Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Push Downs

10 x 110lbs

10 x 120lbs

10 x 130lbs

Seated Calf Raise

10 x 55kgs x 3 Sets

Face Pulls

10 x 110lbs

10 x 120lbs

10 x 130lbs

Sled Drag 100kgs

1 x 50 Steps x 3 Sets

Notes:

Bit rushed had NF coming in and for some reason it took me ages before I started so I had to fly through the workout which brought all sorts of Heavy Breathing and lots of Sweat.

Side Note got my letter from NZPF made the Team Selection to the 2009 Master Worlds Bench Press.

OB

[Old Bull]

Week 4 Day 1

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 70kgs

3 x 82.5kgs

Bench Press Bench Shirt 48 Fury

3 x 100kgs

2 x 112.5kgs x 5 Sets

DB Flies

10 x 25lbs x 5 Sets

4 Board Bench Press

2 x 120kgs

2 x 130kgs

2 x 140kgs x 5 Sets

Notes:

Felt it a bit today, mind you I spent yesterday building the Stone Wall, at home that might have something to do with it

Paused on the 140s for 3 Seconds at lockout that was interesting did the last 3 sets, try for 4 next week.

Hips were pretty sore same thing yesterday so left the Squatting till Wednesday.

OB