Beaten Paths are For Beaten Men

[Old Bull]

GPP

LandMine

10 x 20kgs x 3 Sets

Hanging Leg Raise

1 x 8 x 3 Sets

Wide Grip LPDs

8 x 65kgs x 3 Sets

Hammer Curls

8 x 40lbs x 3 Sets

Skull Crushers

8 x 35kgs x 3 Sets

Reverse Hyper

10 x 140lbs x 3 Sets

Standing Calf Raise

10 x 110kgs x 3 Sets

Seated Shoulder Press

8 x 40kg x 3 Sets

Sled Drag

1 x 50 Steps x 3 Sets

Notes:

A good session increase in weight on about 3 exercises and dropped the reps to 8. Foam work is very painful at the moment must be a lot of those tight little thingies being found at the moment.

OB

[Old Bull]

Week 4 Day 2

Bench Press

5 x 20kgs

5 x 40kgs

3 x 60kgs

3 x 70kgs

3 x 82.5kgs x 2 Sets

3 x 92.5kgs x 2 Sets

2 x 100kgs x 3 Sets

DB Flies

10 x 25lbs x 5 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)

GMs 40%

5 x 80kgs x 5 Sets

Notes:

Far better workout than Monday's, Bench was good but not quite explosive enough will work on that over the next month.

Squats, well a much better set of 5x5 Feb 3rd did 5x5 and it was pretty tough going depth varied and pretty well stuffed at the last set. Today sets were all good, depth was good and fitness was up there, the last set was as strong as the first.

A better smile on my face after that session.

OB

[Creatine]

Nice work OB. Have always been intrigued by the way you train. In the past, i didn't think much of power lifters' style of training, until late last December when i was doing some research in preparation for lifting iron again. I came across a DVD, The West Side Seminar, and it opened my eyes to ways of West Side Barbell and learned a great deal, incorporating techniques into my own workouts, even though my main goal is hypertrophy. I have a new found respect for power lifters.

I started out this year doing high volume, like i used to do 7 years ago, but now I'm doing more of a low volume progressive overload training and am the strongest i have ever been. I find myself slowly getting pulled over to power lifting techniques lol. Even thinking about getting a sled lol

Anyway, sorry if i took up too much space in your journal talking about myself lol. Just wanted to say congrats for making the masters nz team and keep up the good work!

[Old Bull]

GPP

DB Side Bends

10 x 85lb

10 x 90lb

10 x 95lb

Pull Down Abs Straps

10 x 55kgs 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:

Just went up in weight on the abs both exercises. Good blowout the Sled work at the end is a tester.

OB

[Old Bull]

Nice work OB. Have always been intrigued by the way you train. In the past, i didn't think much of power lifters' style of training, until late last December when i was doing some research in preparation for lifting iron again. I came across a DVD, The West Side Seminar, and it opened my eyes to ways of West Side Barbell and learned a great deal, incorporating techniques into my own workouts, even though my main goal is hypertrophy. I have a new found respect for power lifters.

I started out this year doing high volume, like i used to do 7 years ago, but now I'm doing more of a low volume progressive overload training and am the strongest i have ever been. I find myself slowly getting pulled over to power lifting techniques lol. Even thinking about getting a sled lol

Anyway, sorry if i took up too much space in your journal talking about myself lol. Just wanted to say congrats for making the masters nz team and keep up the good work!

Hi Creatine,

No Problems with taking up space on my journal, even though this is a BB forum I think the PL training has some good cross overs for the BBs, especially in the Bands Boards and Chains (Resistance Curve). Where as the BB will target the Muscle group we tend to target the movement and look for the weak link in that movement. There are a vast range of exercises that PLs do that may add variation to peoples workout, and the same from our BB brothers.

Cheers for the congrats there are some tough old guys from around the world, be good to be a part of it. :clap:

Good to see the Darkside is calling :clap: the Stronger you get the Bigger you will make the Muscle. WSB has changed the way PLs look at there training, makes them assess what they are doing, identify their weak links make those strong which will create another weak link in the chain. So it is a see saw effect, you constantly get stronger.

Stay Strong

[Old Bull]

Week 4 Day 3

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 70kgs

3 x 82.5kgs x 2 Sets

3 x 92.5kgs x 5 Sets

CSR

10 x 20kgs x 5 sets

Deadlift

3 x 70kgs

3 x 110kgs

3 x 130kgs x 2 Sets

3 x 150kgs x 5 Sets

Bench Press 3 Board

3 x 80kgs

3 x 95kgs

3 x 110kgs

3 x 125kgs x 3 Sets

DB Flies

10 x 25lbs x 3 Sets

Rack Pulls Below Knee

3 x 120kgs

3 x 150kgs

3 x 180kgs x 3 sets

Notes:

Bench went well changed the second Bench to 3 Board have note had much weight on for a while so it felt good.

Deads went well did around 72%, racks were good, felt it in the high back, took one set to get back into the rhythm.

OB

[Old Bull]

GPP

LandMine

10 x 20kgs x 3 Sets

Hanging Leg Raise

1 x 8 x 3 Sets

Wide Grip LPDs

8 x 65kgs x 3 Sets

Hammer Curls

8 x 40lbs x 3 Sets

Skull Crushers

8 x 35kgs x 3 Sets

Reverse Hyper

10 x 140lbs x 3 Sets

Standing Calf Raise

10 x 110kgs x 3 Sets

Seated Shoulder Press

8 x 40kg x 3 Sets

Sled Drag

1 x 50 Steps x 3 Sets

Notes:

Good early morining train before NF came in so home early

OB

[Old Bull]

Week 5 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 3 Sets

1 x 120kgs x 3 Sets

DB Flies

8 x 25lb x 4 Sets

4 Board Bench Press

2 x 130kgs

2 x 140kgs x 2 Sets 3 Second pauses at top

2 x 145kgs x 2 Sets Ditto above

2 x 147.5kgs 4 Second pauses

Notes:

Better session this week, 120 was good in the loose shirt and the Boards went a lot better. Getting use to the weight paused on the lockout for 3 seconds and 4 seconds on the last set.

OB

[Old Bull]

Week 5 Day 2

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 70kgs

3 x 82.5kgs x 2 Sets

2 x 92.5kgs x 5 sets

DB Flies

8 x 25lb x 4 Sets

Squats

5 x 20kgs

5 x 50kgs

5 x 80kgs

5 x 100kgs

5 x 125kgs

3 x 150kgs x 4 sets

Good Mornings 40%

8 x 80kgs x 5 Sets

Notes:

had a bad case of the Flu, could not train GPP yesterday did not need to do abs coughed that much they were well worked.

Did the Bench paused on the last work sets, felt good arch is coming along ever so slowly. Was pretty hot had planned on seeing how the squats went and maybe drop the weight nahhhh nahhhh Yeah Right. Work sets were good sometimes you just put a little bit more when you are sick well that's what happens to me some of my better trains have been when I am crook.

I feel a lot better having done it instead of missing it out.

OB

[becbec]

everyone is sick at the moment!

i feel for ya bro

[SoaringSwine]

I probably gave it to you

Only got yourself to blame though. You're the one who says every day you miss at the gym is another day your competition will be stronger than you.

[Old Bull]

everyone is sick at the moment!

i feel for ya bro

Thanks BecBec,

It seems to be doing the rounds quite quickly.

I probably gave it to you

Only got yourself to blame though. You're the one who says every day you miss at the gym is another day your competition will be stronger than you.

You Probably did :evil: at least you are giving me something back :doh:

I should have taken what I tell everyone else here to do :oops:

"A Cup of Harden The F%@K Up"

[Old Bull]

GPP

DB Side Bends

10 x 85lb

10 x 90lb

10 x 95lb

Pull Down Abs Straps

10 x 55kgs 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:

Better GPP bug is just about gone.

OB

[Old Bull]

Week 5 Day 3

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 70kgs

3 x 82.5kgs x 2 Sets

2 x 87.5kgs x 4 sets all paused

Deadlifts

3 x 70kgs

3 x 110kgs

3 x 130kgs

3 x 150kgs x 2 sets

3 x 170kgs x 3 sets (B)

Good Mornings 40%

5 x 80kgs x 5 Sets

Notes:

I like and dislike these days, the Bench is over before you are even sweating then the deads are done and dusted. But I understand these light days the are beneficial to progress.

Deads were good, belted on the last set, slight twinge in the hip but nothing that stretching will not fix, and all this hip mobility and soft tissue work is helping.

OB

[Old Bull]

GPP

LandMine

10 x 20kgs x 3 Sets

Hanging Leg Raise

1 x 8 x 3 Sets

Wide Grip LPDs

8 x 65kgs x 3 Sets

Hammer Curls

8 x 40lbs x 3 Sets

Skull Crushers

8 x 35kgs x 3 Sets

Reverse Hyper

10 x 140lbs x 3 Sets

Standing Calf Raise

10 x 110kgs x 3 Sets

Seated Shoulder Press

8 x 40kg x 3 Sets

Sled Drag

1 x 50 Steps x 3 Sets

Notes:

Good early morining train but still had to rush through before NF came in

OB

[Old Bull]

Week 6 Day 1

Bench Press

5 x 20kgs

3 x 40kgs

3 x 60kgs

3 x 70kgs x 2 Sets

1 x 87.5kgs x 4 Sets

Squats

5 x 20kgs

4 x 50kgs

3 x 80kgs

3 x 100kgs

3 x 125kgs x 2 Sets (B)

3 x 150kgs x 3 Sets (B)

Rack Pulls Below Knee

3 x 120kgs

3 x 150kgs x 2 Sets

Notes:

A light session this week leading up to the Novice Bench on Saturday, Put in Squats and some Deads but dropped the daeds at 150 hip was a little bit warm from squats.

Squats were good and tidy and I am happy with how they are going with minimal training. Keeping in contact with them tho.

OB

[Old Bull]

GPP

DB Side Bends

8 x 85lb

8 x 90lb

8 x 95lb

Pull Down Abs Straps

10 x 55kgs x 3 Sets

GHR

1 x 10 x 3 Sets

DB Shoulder Press

8 x 30lb

8 x 35lb

8 x 40lb

Gayble Curls

8 x 20kgs

8 x 30kgs x 2 Sets

Push Downs Masons

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:

Shortened GPP in a couple of sets bug is still hanging around should be gone by the weekend

OB

[Old Bull]

Week 6 Day 2

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 70kgs x 2 Sets

2 x 82.5kgs x 3 Sets

Notes:

An even lighter session today Bench on Saturday, so I will just see how it pans out.

Feeling good no shoulder niggles, weight is good just a bit of water up to the day.

OB

[Old Bull]

Week 6 Day 3

Novice Bench

Bench Press

5 x 20kgs

5 x 40kgs

3 x 60kgs

3 x 80kgs

1 x 95kgs

Bench Press Shirt 44 Fury

3 Board 1 x 110kgs

2 Board 1 x 120kgs

1 Board 1 x 130kgs

Competition

1st Attempt: 137.5kgs 2 Whites 1 Red Head came up. Shirt high Bar unstable weight just a bit light.

2nd Attempt: 145kgs 2 Whites 1 Red slight uneven extension. Shirt high with Belt.

3rd Attempt: 147.5kgs 3 Reds. Pulled shirt down slightly, came fast off the chest, went back towards the head lost it.

Notes:

Used today's competition to test run the 44 which I plan to use at the worlds. The plan was opener 130kg, 2nd 137.5kg 3rd 142.5-145. But I knew 130 wasn't going to touch so opened on 137.5 lifted the head to get to touch bad move. 2nd attempt was better 145 came down good flew off the chest bar drifted back did not drive to feet. Could feel the uneven extension so went up by 2.5 for the 3rd. Good speed off the chest but setup slightly out and drove the bar back over the head lost it.

Happy with how the shirt went a couple of things to work on I get good speed off the chest but do not follow through to lock out. This creates the uneven extension the lack of acceleration through out the lift, drive towards the feet will help. May need a another session in this shirt to get to terms with it, slight change in shirt groove.

Like to give Big Ups to DB for this Cycle that he has put together for me and where it has got me so far.

OB

[Laver]

Good work OB strong lifting there.

[Old Bull]

Good work OB strong lifting there.

Summary

Cheers Laver

Congrats on the comp yesterday good improvement in a month :clap: :clap:

Last Month

Snatch:

60Kg

Clean and Jerk:

80Kg

Yesterday

Snatch:

70Kg

Clean and Jerk:

85Kg

Good work

[Old Bull]

Week 7 Day 1

Bench Press

5 x 20kgs

4 x 40kgs

4 x 65kgs

3 x 72.5kgs

3 x 85kgs

3 x 90kgs x 4 Sets

CSR

10 x 25kgs x 5 Sets

Bench Press

4 x 65kgs

4 x 72.5kgs

4 x 85kgs x 4 Sets

4 Board Bench Press

2 x 110kgs

2 x 125kgs

2 x 140kgs

2 x 150kgs x 5 Sets 3 Second Pauses at the top on last 3 sets

DB Flies

10 x 25lb x 5 sets

Notes:

Bit of a hectic next 2 weeks Bench wise. Will be Benching every 2 days for the next 3 weeks to catch up. New programme arrived today so Mondays workout is today 3 workouts by sunday then Tues-Thur-Sat. 2 weeks later I should be back to Mon-Wed-Fri.

No FB told him not to come then read the whole programme did not see the Boardsso did the 4 Board in My 48

Ah well such is life

OB

[Old Bull]

GPP

DB Side Bends

10 x 85lb

10 x 90lb

10 x 95lb

Pull Down Abs Straps

10 x 55kgs x 3 Sets

GHR

1 x 10 x 3 Sets

DB Shoulder Press

10 x 35lb x 3 sets

Gayble Curls

8 x 20kgs

8 x 30kgs x 2 sets

Masons Circles

10 x 110lbs

10 x 120lbs x 2 Sets

Seated Calf Raise

10 x 55kgs x 3 Sets

Face Pulls

10 x 110lbs

10 x 120lbs x 2 Sets

Notes:

Just a ease in session been about a week since I have done any GPP. Will throw the sled back in on saturday maybe

OB

[Old Bull]

Week 7 Day 2

Bench Press

5 x 20kgs

5 x 45kgs

5 x 65kgs

5 x 77.5kgs

4 x 85kgs x 4 Sets

Squats

5 x 20kgs

5 x 50kgs

5 x 80kgs

4 x 100kgs

3 x 125kgs x 2 Sets (B)

4 x 150kgs x 4 Sets (B)

Rack Pulls Below Knee

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs x 3 Sets

Notes:

Today was a short Bench day, the shoulders were just a bit tight from the Boards on Monday. So thinking like a PL what would give the shoulders a bit of a stretch Squats and Rack Pulls. So threw them in and it was a pretty good session not to heavy Squats 75% and Racks 86%

OB

[Old Bull]

GPP

LandMine

9 x 20kgs x 3 Sets

Leg Raise

1 x 10 x 3 Sets

Parallel Grip LPDs

8 x 60kgs x 3 Sets

Hammer Curls

8 x 40lbs x 3 Sets

Skull Crushers

8 x 40kgs x 3 Sets

Reverse Hyper

10 x 140lbs x 3 Sets

Standing Calf Raise

10 x 110kgs x 3 Sets

Seated Shoulder Press

8 x 40kg x 3 Sets

Notes:

Good early morining train before NF came in so home early to do the Stone Wall

OB