Beaten Paths are For Beaten Men

[Old Bull]

Week 10 Day 2

Bench Press + 2.5kgs on Right Side

5 x 20kgs

3 x 40kgs

3 x 60kgs

5 x 72.5kgs

3 x 85kgs x 2 Sets

2 x 97.5kgs x 5 Sets All sets paused

Squats

5 x 20kgs

5 x 50kgs

3 x 80kgs

3 x 100kgs

2 x 130kgs (B)

Squats 46 Centurion

2 x 160kgs Straps down

1 x 180kgs x 3 Sets Straps Up

Deadlift

3 x 70kgs

3 x 110kgs

3 x 130kgs

2 x 150kgs (B)

1 x 170kgs (B) Centurion

Notes:

Again another a short Bench day, the shoulders were fine after Mondays Shirt session a little tight. Paused all first reps on all sets had a 2.5kg plate on the weaker side. Just got to remember to fire the right, missed it maybe twice, made the rep bit un even.

Did Squats and Deads in my old suit to test run whether I will do the CDs or not after the Bench Comp. Even though it was my loose suit it was still a bit hard to get to parallel and the deads were equally tough to get my self down.

Still at least I have kept in touch while doing this Bench only cycle.

OB

[Sportsgirl]

Interesting that you're adding extra weight to your weak side. Is that common practice? Is it working?

[Old Bull]

Interesting that you're adding extra weight to your weak side. Is that common practice? Is it working?

Hey SG,

Yes it works it just difficult to master I started with a 1.25kg plate first. It makes you concentrate on your weaker side so you have to work a lot harder at pushing the weight up. You can do it with DBs but BB is far better for a weakness/uneven extension which I have in the bench. We do this for squats too, but with heavier plates 5kg and upwards.

[Sakura]

Hey Old Bull, a newb question for ya. What does the "+ 2.5kgs on Right Side" on your BP's mean?

Edit: :oops: never mind, I read a few more posts and found out.

[Old Bull]

GPP

LandMine

9 x 20kgs x 3 Sets

Parallel Grip LPDs

8 x 60kgs x 3 Sets

Hammer Curls

8 x 40lbs x 3 Sets

Close Grip

10 x 40kgs

10 x 50kgs x 2 Sets

Reverse Hyper

10 x 140lbs x 3 Sets

Standing Calf Raise

10 x 110kgs x 3 Sets

Notes:

Dropped a couple of sets Shoulders and Calf. Upper body is feeling quite smashed, been tight and niggly for a couple of days it should have gone by now. Usually clears up 2 days after heavy bench and boards, Shoulders Pecs Traps the works, so got Iscariot to work his magic hands, felt heaps better.

Feels a lot better at the time of doing the journal, might have one more session sunday

OB

[Old Bull]

Hey Old Bull, a newb question for ya. What does the "+ 2.5kgs on Right Side" on your BP's mean?

Edit: :oops: never mind, I read a few more posts and found out.

All good S

[Old Bull]

Week 10 Day 3

Bench Press + 2.5kgs on Right Side

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs x 2

2 x 90gs x 4 Sets

Notes:

Ok into the business end of this Bench Cycle it is 17 weeks long one week to go. Shoulders were better after Iscariot worked them, still needs stretching. This final week starts on Sunday then Tuesday and Comp day Friday.

Will probably drop the GPP well most of it leave the abs in plus the stretching, this has been going pretty well.

OB

[Old Bull]

Competition Week Day 1

Bench Press + 2.5kgs on Right Side

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs x 2 Sets

2 x 85kgs x 2 Sets

1 x 90gs x 4 Sets

Notes:

Well count down.

Had Iscariot work the magic again straight after this Bench Session, things are not as tight as the other day and felt a hell of a lot better

OB

[Old Bull]

Competition Week Day 2

Bench Press + 2.5kgs on Right Side

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs x 2 Sets

2 x 85kgs x 3 Sets

Notes:

Well that's it no more Benching till 4.00pm Friday.

Weight is good 99.7 clothes on so around 98.4 at least this time time I do not have to make weight, first time in a while.

Will do the observation's of a semi Bench Specialist in a couple of days, not that I could consider myself a Bencher.

OB

[Old Bull]

2009 IPF Worlds Master Bench Press Championships

Masters Worlds Bench Press was not supposed to end like this for me. I had one of the best training cycles leading up to this meet, my preparation was the best that I have had, my weight was under control not like the usual trying to make weight a week out from competition. I went to this meet strong, and feeling confident, of making some pretty good gains from the training cycle that Dave Bates had put forward for me.

Well where do I start I came 4th today which I am really pleased with, I ended up with a 145kg Bench. I am a bit disappointed with how the day eventuated, total wise but it was mental more than anything else. The reffing was pretty tough a lot of people bombed, I got pretty nervous as I started warming up picked up cramping in my hamstrings as I did my heights for the Bench for lift-offs. This took a while to get rid of right up till I started my first attempt, a lot of salt tablets helped to rid the cramp.

Warm-ups went well with stretching (Maddog) and salt tablets for the Cramp.

1st Attempt 140kgs

Good setup wary of cramping so did not arch too much, good descent and pause but on the way up had a uneven extension, did not use my trigger fire the right which is my weak side. 2 Reds 1 White

I was nervous did nothing that I should have done, the triggers not explosive just blew the lift no focus.

2nd Attempt 140kgs

Re took the weight wanted to get on the board, changed the game plan with that first miss. Again good descent and pause this time drove hard and fired the right. 2 Whites 1 red for the head coming up side ref.

3rd Attempt 145kgs.

Good lift as above good descent, pause and lockout 3 whites.

My handlers said this comp is for placing not PBs its the worlds, I put 147.5 for my last attempt. My competition went 142.5 I changed to 142.5kgs I had him on body weight being lighter I came in at 98.02. He then went to 145 at the last minute so we waited and I changed to 145kgs. We were waiting for him to lift if he missed I was going to drop my weight for a better placing, he missed 135kgs on his second attempt. Because of the lot draw I had to lift first because we were on the same weight. I had been lifting after him up till then, he got his 3rd attempt of 145 but I had the lighter body-weight.

My handlers said the lifts were the best they had seen me do good control smooth and plenty of power, we all know I had more in the tank but the mental part let me down. I felt strong but mentally I let myself down, maybe it was the Worlds stage a International Competition. That was the disappointment of this meet my Mental preparation let me down.

I would like to Thank my Handlers PT, Maddog and FatBoy.

Maddog was the Tactician we changed attempts two times for my last lift, looking at a placing as I had the lighter body-weight. This taught me a lot about competitions, we were not the only ones jostling for a better position at the Worlds.

FatBoy and PT for my Shirt and warm up preparation, loading and helping me prepare for each lift. The encouragement after the first lift was needed and getting me in the right frame for my second and third lifts. Their support and help was much appreciated all I had to do was concentrate on the lifts nothing else. I came right on the 2nd and 3rd lifts.

Last but not least I would like to thank my wife Ruth for putting up with my constant training , giving me the time I needed to train, and her support and love which made my job so much easier.

OB

[teamfatboy]

Hey OB,

Great report - conveys to a novice like me all that goes into prepping for a competition.

Sorry to hear you're not so happy with your outcomes - but isn't that what the next comp is for?

Good luck, and well done.

[Old Bull]

Hey OB,

Great report - conveys to a novice like me all that goes into prepping for a competition.

Thanks TFB,

Just thought I would add a bit more than how the lifts went, This being the Worlds.

Hey OB,

Sorry to hear you're not so happy with your outcomes - but isn't that what the next comp is for?

Happy with the outcome just not so happy with how I started, that put Plan A to the side. My intention was opener 140kgs, 2nd 147.5-150kgs 3rd 155-160. Just competitve and not happy when targets are not reached after training.

And like you say that is what the Next comp is for. :clap:

Hey OB,

Good luck, and well done.

Thanks \:D/

[Laver]

Great work OB, despite not making your intended weights you have gained a great placing and no doubt the competition will be fearful of what you next time round!

Could you just clarify for me, you say yourself and the dude is 3rd place both lifted 145kg, but you had the lighter body weight - wouldn't that put you in 3rd?

Hope I haven't mis-read something terribly!

[Old Bull]

Great work OB, despite not making your intended weights you have gained a great placing and no doubt the competition will be fearful of what you next time round!

Could you just clarify for me, you say yourself and the dude is 3rd place both lifted 145kg, but you had the lighter body weight - wouldn't that put you in 3rd?

Hope I haven't mis-read something terribly!

Cheers laver,

Heard you had a bout of GF just as well there was a Bye :clap:

It was our 3rd lifts that became tactical I was about 20kg from 3rd place.

[Cliq]

congrats on the placing.

[Old Bull]

congrats on the placing.

Thanks Cliq :clap:

:clap:

[Old Bull]

Trainings of Arresters in the Preparatory Period

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 72.5kgs x 2 Sets

3 x 85kgs x 3 Sets

Squatting with The Rod on the Spin

5 x 20kgs

5 x 50kgs

5 x 80kgs

5 x 100kgs

4 x 120kgs x 2 Sets (B)

3 x 140kgs x 3 Sets (B)

Press Lying onto Horizontal Bench Costings to the 4 Boards

2 x 100kgs

2 x 120kgs x 3 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 25lb x 3 Sets

Inclinations with the Rod on the Arms Standing

5 x 60kgs x 3 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 3 sets

Notes:

Start of the Conditioning Week, have retained the service's of Coach Dave Bates in my 3 lift preparation leading to the Nationals in August

I had him basically for my Bench only Programme to the Masters Worlds, so I am quite chuffed that I can still work with him in my 3 lift training. The man is pretty busy over 25 athletes that he is doing per week.

Very interested in what he has in stall for me, gave him my numbers the other day.

Comrade OB

[Old Bull]

Trainings of Arresters in the Preparatory Period

Fulfillment of The Thrust by Camp

4 x 70kgs

5 x 90kgs

5 x 105kgs

4 x 127.5kgs x 2 Sets

3 x 147.5kgs x 3 Sets (B)

3 x 140kgs x 3 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 45kgs

4 x 65kgs

4 x 72.5kgs

3 x 85kgs x 4 Sets

Straightening Hands, Costings

10 x 110lbs x 3 sets

Squatting in “the scissors” with the rod on the arms

10 x 20kgs x 3 Sets

Hanging Press in the Machine Tool

1 x 6 x 3 sets

Notes:

Day 2 of the Conditioning Week, Lunges for Old People suck [squatting in “the scissors” with the rod on the arms].

Everything else was ok Deads felt good [Fulfillment of The Thrust by Camp] . Tried the hook grip up to 127.5 will carry on with this to get use to it. Made some progress last year but fell off after training for the Old Peoples Bench Comp.

Comrade OB

[jono]

:grin:

OB!

nice work on the comp.

hope the house is still thumping!

been so long since i been there i am getting withdrawls!

[Old Bull]

Trainings of Arresters in the Preparatory Period Day 3

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 72.5kgs x 2 Sets

3 x 85kgs x 3 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 25lb x 3 Sets

Straightening Hands, Costings

10 x 110lbs x 3 sets

Squatting with The Rod on the Spin

5 x 20kgs

5 x 50kgs

5 x 80kgs

5 x 100kgs

4 x 120kgs x 2 Sets

3 x 140kgs x 3 Sets (B)

Inclinations with the Rod on the Arms Standing

5 x 60kgs x 3 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 3 sets

Notes:

Better Squat session today.

Glad this is the last week of carbs been over doing it a bit after the two comps, not good to train semi bloated.

Comrade OB

[Old Bull]

:grin:

OB!

nice work on the comp.

hope the house is still thumping!

been so long since i been there i am getting withdrawls!

Cheers Jono,

House is still thumping should be up our way in August for the Nationals.

A few have said that who have left the area, hows the training doing anything.

[Old Bull]

Week 1 Day 1

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 72.5kgs

3 x 85kgs

3 x 90kgs x 3 Sets

Squatting with The Rod on the Spin

5 x 20kgs

5 x 50kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs x 4 Sets (B)

Press Lying onto Horizontal Bench

4 x 65kgs

4 x 77.5kgs

4 x 85kgs

Breeding Dumbbells Lying onto Horizontal Bench

10 x 25lb x 3 Sets

Inclinations with the Rod on the Arms Standing

5 x 60kgs x 3 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 3 sets

Straightening Hands, Costings

10 x 110lbs x 3 sets

Notes:

Start of the the New Sheiko Cycle, leading up to The Nationals in August. This is a new programme that I will be trialing but at the onset it looks pretty good. The old progamme had sessions in the middle of the cycle of about 2.5 to 3 hours, a long session for us old timers.

Squats were better today last week they were a bit rough probably due to all that lying on my back benching for the last few months.

Bench was good back a bit tight from working on the stone wall at home.

OB

[jono]

:grin:

OB!

nice work on the comp.

hope the house is still thumping!

been so long since i been there i am getting withdrawls!

Cheers Jono,

House is still thumping should be up our way in August for the Nationals.

A few have said that who have left the area, hows the training doing anything.

training is good.

plenty of compound lifts..

eating, growing.. all good.

seem to be crazy busy recently.. no much time to post.. but always time to train.. normally v early morning these days :grin:

[Old Bull]

Week 1 Day 2

Fulfillment of The Thrust by Camp

4 x 70kgs

5 x 90kgs

3 x 105kgs

3 x 127.5kgs x 2 Sets

3 x 147.5kgs x 3 Sets (B)

3 x 157.5kgs x 3 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 45kgs

5 x 65kgs

5 x 72.5kgs

4 x 85kgs x 4 Sets

Straightening Hands, Costings

10 x 110lbs x 5 sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Thrust from skirtings, i. p. the heading it is located below elbows

3 x 105kgs

4 x 125kgs x 2 Sets

3 x 147.5kgs x 2 Sets (B)

3 x 167.5kgs x 3 Sets (B)

Squatting in “the scissors” with the rod on the arms

10 x 20kgs x 5 Sets

Hanging Press in the Machine Tool

1 x 6 x 5 sets

Notes:

Day 2 of the Week 1, Lunges for Old People still suck but were better this week [squatting in “the scissors” with the rod on the arms].

Everything else was ok Deads felt good [Fulfillment of The Thrust by Camp] so did the Rack Pulls below the knee [Thrust from skirtings, i. p. theheading it is located below elbows].

Comrade OB

[Old Bull]

training is good.

plenty of compound lifts..

eating, growing.. all good.

seem to be crazy busy recently.. no much time to post.. but always time to train.. normally v early morning these days :grin:

Good to hear training is good, you always get growth from the compounds.

Not to sure if I could handle the early morning training, at least you get it out of the way.

Stay Strong

OB