Beaten Paths are For Beaten Men

[Old Bull]

Week 1 Day 3

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 40kgs

4 x 60kgs

4 x 72.5kgs

3 x 85kgs

3 x 90kgs

3 x 97.5kgs x 2 Sets

1 x 102.5kgs x 2 Sets

2 x 97.5kgs x 2 Sets

3 x 90kgs

4 x 77.5kgs

4 x 67.5kgs

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Straightening Hands, Costings

10 x 110lbs x 5 Seets

Squatting with The Rod on the Spin

5 x 20kgs

5 x 50kgs

5 x 80kgs

5 x 100kgs

3 x 120kgs x 2 Sets

3 x 140kgs (B)

3 x 150kgs x 4 Sets (B)

Inclinations with the Rod on the Arms Standing

5 x 70kgs x 5 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 5 Seets

Notes:

Good end to the first week I like this new Sheiko Programme, not as much volume meaning the workouts are not 2 1/2- 3 hours.

Squats were more tidy today, still a slight issue with the hip manageable but I will See the Doc today and talk things out. Want to get on top of it before I get into the Seerious part of this cycle.

Bench was good working on my upper back for the arch stiffened up over the last 50years Yeah baby, at least I have got a back.

Comrade OB

[Old Bull]

Week 2 Day 1

Squatting with The Rod on the Spin

5 x 20kgs

4 x 50kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs (B)

2 x 160kgs x 4 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 97.50kgs x 4 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 25lb x 3 Sets

Press Lying onto Horizontal Bench Costings to the 4 Boards

2 x 100kgs

2 x 120kgs x 5 Sets

Squatting with The Rod on the Spin

3 x 110kgs

3 x 130kgs (B)

3 x 150kgs x 3 Sets (B)

Inclinations with the Rod on the Arms Standing

5 x 70kgs x 3 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 3 sets

Notes:

Week Two and the Squats are coming along, bit wary of the hip today but was quite stable even when it got to the 160s. Might have something to do with the 3s I think 5s I have tendency to get sloppy/loose on the last two reps.

Second round of squats were nice and tidy, just the GMs warmed the lower back up or maybe it alerted the lower back that it had done some work.

Bench was good, better effort today with the Boards, 3 second pauses at the top of each rep.

Time wise these are still good sessions long as I do not muck around to much.

OB

[Old Bull]

GPP

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

8 x 50kgs x 2 Sets

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

8 x 80lbs x 3 Sets

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

10 x 35lbs x 2 Sets

Lift to the Biceps, Costing Standing [Gayble Curls]

8 x 20kgs x 2 Sets

Straightening Hands, Costings [Push Downs]

10 x 100lbs x 2 Sets

Flexure Thigh on Knees in Trainer [GHR]

1 x 8 x 2 sets

Thrust of Block to the Face Standing [Face Pulls]

1 x 10 x 3 Sets

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

10 x 50kgs x 2 Sets

Notes:

1st day back on the GPP so just did 2 sets for each exercise, will carry on with 2 till the end of the week and up it to 3 sets per exercise next week.

Interesting to say the least, out of touch for about 4 weeks.

Comrade OB

[Old Bull]

Week 2 Day 2

Thrust to the elbows

5 x 70kgs

4 x 90kgs

4 x 112.5kgs

4 x 125kgs

4 x 147.5kgs (B)

4 x 157.5kgs x 3 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 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

Fulfillment of The Thrust by Camp

3 x 105kgs

3 x 125kgs

3 x 147.5kgs (B)

3 x 157.5kgs (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 2, Lunges are getting better not that much better.

Everything else was ok Deads felt good [Fulfillment of The Thrust by Camp] so did the Deadlift to the knees [Thrust to the elbows].

Settling in to this new cycle well

Comrade OB

[Old Bull]

GPP

Inclinations to the side Burdening with BarBell [Landmine]

9 x Bar x 2 Sets

Hanging Press in the Machine Tool [Leg Raise]

1 x 9 x 2 Sets

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

8 x 60kgs 2 Sets

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

8 x 30lbs x 2 Sets

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

8 x 40kgs x 2 Sets

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

8 x 100lbs x 2 Sets

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

8 x 90kgs x 2 Sets

Notes:

Second day of GPP, keeping the reps low and sets at 2 one more day Saturday then will increase reps and sets next week.

Might have to recalibrate the scales they seemed to be a bit out this morning just a slight rude awakening may have been the Tim Tams

Comrade OB

[Old Bull]

Week 2 Day 3

Squatting with The Rod on the Spin

5 x 20kgs

5 x 50kgs

5 x 80kgs

4 x 100kgs

4 x 120kgs

3 x 140kgs (B)

3 x 150kgs x 4 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 40kgs

4 x 60kgs

4 x 72.5kgs

4 x 85kgs

3 x 90kgs x 2 Sets

2 x 97.5kgs

1 x 102.5kgs

2 x 97.5kgs

4 x 90kgs

5 x 85kgs

5 x 72.5kgs

5 x 65kgs

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Straightening Hands, Costings

10 x 100lbs x 5 Seets

Squatting with The Rod on the Spin

3 x 110kgs

3 x 130kgs (B)

3 x 150kgs x 2 Sets (B)

Inclinations with the Rod on the Arms Standing

5 x 70kgs x 5 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 5 Sets

Notes:

Better end to this weeks training,

Squats were more tidy hip was pretty good a slight twinge but a lot better since the injection, and no flash backs from Wednesdays Deadlift.

Bench was good still working on my upper back for the arch am using a smaller pipe and trying to get it higher up my back move up to the bigger pipe in a week or so. Want a good arch by the nationals.

Comrade OB

[Old Bull]

GPP

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

8 x 50kgs x 2 Sets

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

8 x 85lbs x 3 Sets

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

10 x 35lbs x 2 Sets

Lift to the Biceps, Costing Standing [Gayble Curls]

10 x 25kgs x 2 Sets

Straightening Hands, Costings [Push Downs]

10 x 100lbs x 2 Sets

Flexure Thigh on Knees in Trainer [GHR]

1 x 8 x 2 sets

Thrust of Block to the Face Standing [Face Pulls]

1 x 110lbs x 3 Sets

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

10 x 50kgs x 2 Sets

Notes:

1st week over and done, todays session was alot better than the first one, will put the sets up to three on Monday and may tweak some of the exercises.

Comrade OB

[Old Bull]

Week 3 Day 1

Squatting with The Rod on the Spin

5 x 20kgs

4 x 50kgs

4 x 80kgs

4 x 100kgs

4 x 120kgs

3 x 140kgs x 3 Sets (B)

3 x 160kgs x 4 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs x 2 Sets

3 x 95kgs x 3 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Press Lying onto Horizontal Bench Costings to the 3 Boards

2 x 110kgs

2 x 120kgs x 5 Sets

Squatting with The Rod on the Spin

4 x 100kgs

4 x 120kgs

4 x 140kgs x 4 Sets (B)

Inclinations with the Rod on the Arms Standing

5 x 70kgs x 5 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 5 sets

Notes:

Week Three, the hip played up today, not as happy with the Squats as I should have been. Resonably stable even when it got to the 160s but still aware.

Second round of squats were better the last set was the easiest go figure.

Bench was good, better effort today with the Boards, 3 second pauses at the top of each rep.

Comrade OB

[Old Bull]

GPP

Inclinations to the side Burdening with BarBell [Landmine]

9 x Bar 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]

8 x 50kgs 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]

8 x 50kgs x 3 Sets

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

8 x 100lbs x 3 Sets

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

8 x 90kgs x 3 Sets

Notes:

Start of the second week of GPP, took it up to 3 sets.

Better session than last week, weight will increase maybe at the end of the week.

Bit of work done on the hip sacroiliac area, Doc is away for a month so he tutored the Wife and carnivore in how to manipulate my hip.

Comrade OB

[Old Bull]

Week 3 Day 2

Thrust to the elbows

3 x 70kgs

3 x 90kgs

3 x 105kgs

3 x 125kgs

4 x 147.5kgs (B)

4 x 157.5kgs x 3 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 40kgs

4 x 60kgs

4 x 72.5kgs

4 x 85kgs x 2 Sets

3 x 90kgs x 2 Sets

2 x 95kgs x 2 Sets

1 x 102.5kgs x 2 sets

2 x 95kgs x 2 Sets

3 x 90kgs x 2 Sets

4 x 85kgs

6 x 77.5kgs

6 x 65kgs

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

4 x 100kgs

4 x 125kgs

3 x 147.5kgs x 2 Sets (B)

4 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 3, Lunges are getting better not that much better.

Everything else was ok pulls to the knee [Thrust to the elbows] were pretty rough, hip playing up real bad got worse by the time I got to the rack pulls below the knee [Thrust from skirtings, i. p. the heading it is located below elbows].

Took a cup of Harden the f*@k up and finished the sets, paying for it now Ice and stuff later on.

Comrade OB

[Optimass]

Been trying to figure out what a gayble curl is OB? I'm probably going to loose sleep ...

[Old Bull]

GPP

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

8 x 55kgs x 3 Sets

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

8 x 85lbs x 3 Sets

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

10 x 35lbs x 3 Sets

Lift to the Biceps, Costing Standing [Gayble Curls]

10 x 25kgs x 3 Sets

Straightening Hands, Costings [Push Downs]

10 x 100lbs x 3 Sets

Flexure Thigh on Knees in Trainer [GHR]

1 x 8 x 3 sets

Thrust of Block to the Face Standing [Face Pulls]

1 x 110lbs x 3 Sets

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

10 x 50kgs x 3 Sets

Notes:

2nd week and settling in a lot better now that the sets are up to 3.

Comrade OB

[Old Bull]

Been trying to figure out what a gayble curl is OB? I'm probably going to loose sleep ...

Hey Optimas,

It started as a Question on Bicep Strength in the 3 lifts a while back on our forum then some one was caught doing Curls in the Cable Cross Over.

Cable curls in the house??

Don't tell Nick - cables are frowned upon!! I'd get ridiculed for even suggesting them!

Cable curls = Gayble curls!! (No offence intended!)

Nate

Cable curls!?

What the?

You guys Powerlifters or Bodybuilders?

I don't believe PT is doin those at all!

It must be a bad dream.

Maddog.

Cable exercises

I heard cable exercises are best performed looking in a large mirror wearing a wifebeater & striped spandex pants!!!!

Maybe you guys could get some tips from TC - theres a lot of cables done at Bodyworks!!

Nate "never been caught on the cables" 225

Now it sort of stuck for Curls, mind you the mindset has changed over curls for strength in the lifts.

[Old Bull]

Week 3 Day 3

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 72.5kgs

3 x 85kgs x 2 Sets

3 x 97.5kgs x 3 Sets

Squatting with The Rod on the Spin

5 x 20kgs

5 x 50kgs

4 x 80kgs

4 x 100kgs

4 x 120kgs

4 x 140kgs (B)

4 x 150kgs x 3 Sets (B)

Press Lying onto Horizontal Bench

4 x 67.5kgs

4 x 77.5kgs

4 x 85kgs x 4 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Straightening Hands, Costings

10 x 110lbs x 5 sets

Inclinations with the Rod on the Arms Standing

5 x 70kgs x 5 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 5 sets

Notes:

Hip was still doing its thing, did stretches which tidied it up for the Squats. Had no issues through all the sets just kept tight I have just iced it and it is a lot better.

Bench was good volume down which I like

Comrade OB

[Optimass]

I heard cable exercises are best performed looking in a large mirror wearing a wifebeater & striped spandex pants!!!!

:pfft: classic ..... can't say I have spandex anything or use a cable for biceps .... guess I'm on the outside of the bodybuilding spectrum. (Although I did own a belt bag about 10 years ago :oops: )

[Old Bull]

GPP

Inclinations to the side Burdening with BarBell [Landmine]

9 x Bar 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]

8 x 50kgs 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]

8 x 50kgs x 3 Sets

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

8 x 100lbs x 3 Sets

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

10 x 90kgs x 3 Sets

Notes:

End of the second week of GPP, better session than last week, and settling into it.

Still a bit of work done on the hip sacroiliac area, Doc is away for a month so doing a lot myself with the help of the Wife.

Comrade OB

[Old Bull]

I heard cable exercises are best performed looking in a large mirror wearing a wifebeater & striped spandex pants!!!!

:pfft: classic ..... can't say I have spandex anything or use a cable for biceps .... guess I'm on the outside of the bodybuilding spectrum. (Although I did own a belt bag about 10 years ago :oops: )

Like the, have not used a cable for Biceps :clap: seen a few belt bags in the gym a few years well a lot of years ago.

[Old Bull]

Week 4 Day 1

Squatting with The Rod on the Spin

5 x 20kgs

4 x 50kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs x 2 Sets (B)

3 x 160kgs (B)

2 x 170kgs x 2 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 97.50kgs x 4 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 25lb x 3 Sets

Press Lying onto Horizontal Bench Costings to the 3 Boards

3 second Pauses at top of each rep

2 x 100kgs

2 x 120kgs x 5 Sets

Squatting with The Rod on the Spin

3 x 100kgs

3 x 120kgs

3 x 140kgs (B)

2 x 160kgs x 4 Sets (B)

Inclinations with the Rod on the Arms Standing

5 x 70kgs x 3 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 3 sets

Notes:

Week Four and the Squats session one was good first set of 170s was a bit rushed setup wise not the best set, the second set was a lot better jsu a bit high but working on that.

Second session took to long to get to start it had a few interruptions, during the bench not so happy with how they went.

Bench was good, better effort today with the Boards lot more control and setup improving, 3 second pauses at the top of each rep.

OB

[Old Bull]

GPP

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

8 x 55kgs x 3 Sets

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

8 x 85lbs x 3 Sets

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

10 x 35lbs x 3 Sets

Lift to the Biceps, Costing Standing [Gayble Curls]

10 x 25kgs x 3 Sets

Straightening Hands, Costings [Push Downs]

10 x 100lbs x 3 Sets

Flexure Thigh on Knees in Trainer [GHR]

1 x 10 x 3 sets

Thrust of Block to the Face Standing [Face Pulls]

1 x 110lbs x 3 Sets

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

8 x 100lbs x 3 Sets

Notes:

3rd week and changed the order of a couple of the exercises. I was previously doing GHR one day and Reverse Hypers the next. I have put both together in each workout. Felt that I was not getting enough time with these two pretty important exercises, the main workouts are long enough with out me adding a couple more exercises.

Comrade OB

[Old Bull]

Week 4 Day 2

Press Lying onto Horizontal Bench

5 x 20kgs

3 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 97.5kgs x 2 Sets

2 x 102.5kgs x 2 Sets

Fulfillment of The Thrust by Camp

3 x 70kgs

3 x 90kgs

3 x 105kgs

3 x 127.5kgs

2 x 147.5kgs (B)

3 x 167.5kgs x 2 Sets (B)

2 x 180kgs x 2 Sets (B)

Press Lying onto Horizontal Bench

5 x 65kgs

5 x 77.5kgs

4 x 90kgs x 3 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Straightening Hands, Costings

10 x 110lbs x 5 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:

First time with a bit of weight on in the Deadlifts felt ok just got to generate some speed off the floor.

Bench technique is improving each session getting a bit more leg drive going on at the moment. Also starting to get tighter throughout the whole body.

OB

[Old Bull]

GPP

Inclinations to the side Burdening with BarBell [Landmine]

9 x Bar 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]

8 x 50kgs x 3 Sets

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

8 x 35lbs x 3 Sets

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

8 x 100lbs x 3 Sets

Flexure Thigh on Knees in Trainer [GHR]

1 x 10 x 3 sets

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

10 x 90kgs x 3 Sets

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

8 x 40kg x 3 Sets

Notes:

Really enjoing the double up of GHR and Reverse Hypers twice in a workout, should see the effects of this in my training soon.

Core is comming back slowly.

Comrade OB

[Old Bull]

Week 4 Day 3

Squatting with The Rod on the Spin

5 x 20kgs

4 x 50kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs (B)

3 x 160kgs x 4 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 40kgs

4 x 60kgs

4 x 72.5kgs

4 x 85kgs x 5 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Straightening Hands, Costings

10 x 110lbs x 5 sets

Inclinations with the Rod on the Arms Standing

5 x 70kgs x 5 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 5 sets

Notes:

Hip was fine slight aggravation but no problems during Squats mind you 4 x 3s @ 160 woke things up. Some stretching and ice later should be good.

Bench was light which is fine been quite a bit of Volume this week glad to have a reasonably short day.

Comrade OB

[Old Bull]

Week 5 Day 1

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 85kgs

3 x 90kgs x 3 Sets

Squatting with The Rod on the Spin

5 x 20kgs

5 x 60kgs

5 x 90kgs

5 x 110kgs

5 x 130kgs (B)

5 x 140kgs x 4 Sets (B)

Press Lying onto Horizontal Bench

4 x 65kgs

4 x 77.5kgs

4 x 85kgs x 4 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Inclinations with the Rod on the Arms Standing

5 x 70kgs x 5 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 5 sets

Straightening Hands, Costings

10 x 110lbs x 5 sets

Notes:

Good to have a sort of D/Load week this week, the body was starting to feel it at the end of last week.

Squats were good concentrated on my initial setup, a new hand postion, in one finger and a smaller step back to the start position.

Bench was solid last set went pretty quickly.

Was aiming to time my workouts but had to many distractions, everyone coming in on a holiday.

Comrade OB

[Old Bull]

GPP

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

8 x 55kgs x 3 Sets

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

8 x 85lbs x 3 Sets

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

8 x 40lbs x 3 Sets

Lift to the Biceps, Costing Standing [Gayble Curls]

10 x 25kgs x 3 Sets

Straightening Hands, Costings [Push Downs]

10 x 100lbs x 3 Sets

Flexure Thigh on Knees in Trainer [GHR]

1 x 10 x 3 sets

Thrust of Block to the Face Standing [Face Pulls]

1 x 110lbs x 3 Sets

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

8 x 100lbs x 3 Sets

ESW

25 Minutes

Notes:

4th week and stepping up a gear liking the GHR/Reverse Hypers 3 x weekly I think I need it.

Have put in 25 minutes ESW need to keep an eye on my weight do not want to leave it to the last minute like I have done before.

Comrade OB

[Old Bull]

Week 5 Day 2

D/B/D

Fulfillment of The Thrust by Camp Hook Grip

3 x 70kgs

3 x 90kgs

3 x 115kgs

3 x 127.5kgs x 2 Sets

3 x 147.5kgs x 3 Sets

3 x 157.5kgs x 3 Sets

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 45kgs

5 x 65kgs

5 x 77.5kgs

4 x 85kgs x 4 Sets

Straightening Hands, Costings

10 x 120lbs 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 115kgs

4 x 137.5kgs x 2 Sets

3 x 147.5kgs x 2 Sets

3 x 167.5kgs x 3 Sets

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

10 x 20kgs x 5 Sets

Hanging Press in the Machine Tool

1 x 8 x 5 sets

Total Training Time: 96 Minutes

Notes:

I have started to time my workouts, this should I hope get me to get through my sets a bit quicker. Today was not such a big day but it still took a while. Other point of note is that I did not use a belt today it has taken me 5 weeks to get rid of it, due to not deadlifting for quite some time. Also what helped was I used the Hook grip all the way through which kept my hips stable, only changed on the last set of rack pulls grip was going by then.

Lunges for Old People still suck but were better this week.

Comrade OB