Beaten Paths are For Beaten Men

[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

ESW

25 Minutes

Notes:

Will start timing these sessions too from next week.

Comrade OB

[Old Bull]

Week 5 Day 3

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 45kgs

5 x 65kgs

4 x 77.5kgs

3 x 85kgs

3 x 90kgs

2 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 130lbs x 5 sets

Squatting with The Rod on the Spin

5 x 20kgs

5 x 60kgs

4 x 90kgs

4 x 110kgs

3 x 130kgs x 2 Sets

3 x 140kgs (B)

4 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 sets

Training Time:104 Minutes

Notes:

Hip was slight a bit tender from the Deadlifts on Wednesday but a lot better than it usually is, rehab is going well. Squats were good concentrating on depth, had FB watch a couple and I was pushing the knees out at the start instead of later will rectify that.

Bench felt good and strong new foot setup is starting to come into play.

TT 104 minutes was a bit longer than it should have been, was spotting FB and bit of talking.

Weekly Analysis:

This was a good week technique wise I am concentrating on my setups trying to become as efficient as I can and getting the right cues. Being a deload week of sorts it was good to have the time to put into other areas in readiness for next week.

Highlights were no belt on the Deads and pushing the no belt on Squats to 130. GPP and Core work is helping in this area. The better the hip gets the less reliant I will be on the belt for stability.

Hip felt the best it has been for a long time, it is not something that is a ready fix but hopefully by the Nationals it will be firing.

Comrade OB

[Old Bull]

GPP

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

9 x 55kgs x 3 Sets

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

9 x 85lbs x 3 Sets

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

10 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 110lbs 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]

10 x 100lbs x 3 Sets

ESW

25 Minutes

Notes:

Good blow out after the deload week. I will add an extra exercise in to each GPP sesion next week for what I took out to cover for the extra Hyper/GHR that I am doing.

ESW felt good today HR is picking up I will record resting HR from next week to monitor stress levels from the training.

Comrade OB

[Old Bull]

Week 6 Day 1

S,B,S

Squatting with The Rod on the Spin

5 x 20kgs

4 x 60kgs

3 x 90kgs

3 x 110kgs

3 x 130kgs

3 x 140kgs (B)

2 x 160kgs x 4 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 85kgs

2 x 97.5kgs 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 110kgs

2 x 120kgs x 5 Sets

Squatting with The Rod on the Spin

3 x 110kgs

3 x 130kgs

3 x 150kgs x 3 Sets (B)

Inclinations with the Rod on the Arms Seated

5 x 60kgs x 5 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 3 sets

Total Training Time:

110 Minutes

Notes:

Week Six and Squats session one was good, the working sets of 160 were the best I have done for a while. Changed my descent from Friday's and that helped.

Second squat session was a lot better, nice and warm no interruption's.

Bench was good, better effort today with the Boards lot more control and setup improving, 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 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

ESW

25 Minutes

Notes:

Cold morning but not after this lot was quite warm.

Comrade OB

[Old Bull]

Week 6 Day 2

D,B,D

Thrust to the elbows Hook Grip

5 x 70kgs

4 x 90kgs

4 x 115kgs

4 x 137.5kgs

4 x 147.5kgs x 3 Sets

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 85kgs x 4 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Fulfillment of The Thrust by Camp Hook Grip

3 x 115kgs

3 x 137.5kgs

3 x 147.5kgs

3 x 160kgs x 4 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 6 x 5 sets

Total Training Time:

86 Minutes

Notes:

Day 2 of the Week 6, used the hook grip and no belt right through the whole workout, pretty happy with how it is going. Last two sets on the last session, the thumbs were going so I used straps, did want to resort to the standard grip as my hip gets no aggravation with the hook grip. Straps also preserve my grip and as it gets stronger I will need to use them less, one or two sets would be ok but 4 sets?.

Maybe a Cup of Harden The f*@k Up

Bench is feeling good these days arch is coming along and setup is improving.

Comrade OB

[Old Bull]

GPP

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

9 x 55kgs x 3 Sets

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

9 x 90lbs x 3 Sets

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

10 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 110lbs 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]

10 x 100lbs x 3 Sets

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

10 x 50kgs x 2 Sets

Training Time:27 Minutes

ESW

25 Minutes

Notes:

Added in the extra exercise and timed this session 27.30 it may fluctuate each session but will try to get into some sort of norm.

ESW felt good today HR is picking, up doing the GPP first and with a bit of pace means the ESW is a lot more puffy and sweaty.

Comrade OB

[Old Bull]

Week 6 Day 3

S,B,S

Squatting with The Rod on the Spin

5 x 20kgs

5 x 60kgs

4 x 900kgs

4 x 110kgs

4 x 130kgs

3 x 140kgs (B)

3 x 150kgs x 4 Sets (B)

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 45kgs

4 x 65kgs

4 x 77.5kgs

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 77.5kgs

5 x 65kgs

Breeding Dumbbells Lying onto Horizontal Bench

10 x 30lb x 5 Sets

Straightening Hands, Costings

10 x 120lbs x 5 sets

Squatting with The Rod on the Spin

3 x 110kgs

3 x 130kgs

3 x 150kgs x 2 Sets (B)

Inclinations with the Rod on the Arms Seated

5 x 60kgs x 5 Sets

Inclinations with the Block and the Strap

5 x 55kgs x 5 sets

Total training Time:

100 Minutes

Notes:

No hip aggravation today and during the Squats last session was pretty good mind you only 2 sets.

Bench was pyramid session these occur every couple of weeks and wake things up for a Friday.

Tried to put a bit of speed on in this session time wise 100 minutes try and get that down.

Weekly Analysis:

Very happy with this week. My start for the Squats was a lot better, pushed my knees not at the start but just prior to hitting depth worked a lot better. For some reason I started doing it at the start of the descent which had me slightly tilting forward and hard to hit depth.

Another highlight No belt on the Deads and the Hook Grip to 160 for two sets thumbs were going so used straps for the last 2 sets.

Might have tripped onto how my hip is, If I sleep on my right side it is sore that morning and day, this happened the other night so I changed to my left side, two nights of testing and two days of minimal hip pain not a fix but in the right direction.

Comrade OB

[Optimass]

Have you tried sleeping with a small pillow between your knees? - (sleeping on side). I periodically get aches in my knees from a good leg train and this works well. Keeps your hip/legs in an even placement.

[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

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

8 x 50kgs x 3 Sets

Training Time:

26 Minutes

ESW

25 Minutes

Notes:

Missed yestyerday session because of the comp so did it today. Seemed to go a lot better will figure that out.

Comrade OB

[Old Bull]

Have you tried sleeping with a small pillow between your knees? - (sleeping on side). I periodically get aches in my knees from a good leg train and this works well. Keeps your hip/legs in an even placement.

Optimass,

Yeah I do this too, recomend this to just about anyone with the same probs. A lot of PLs have the same issues if they are wide stance Squatting.

Cheers

[Optimass]

Have you tried sleeping with a small pillow between your knees? - (sleeping on side). I periodically get aches in my knees from a good leg train and this works well. Keeps your hip/legs in an even placement.

Optimass,

Yeah I do this too, recomend this to just about anyone with the same probs. A lot of PLs have the same issues if they are wide stance Squatting.

Cheers

I got it from my wifes mid-wife - aparently works when your pregnant also :shifty: :pfft:

[Old Bull]

I got it from my wifes mid-wife - aparently works when your pregnant also :shifty: :pfft:

:clap: :clap: :clap: :clap:

LOL any source is good long as it works.

[Old Bull]

Week 7 Day 1

S,B,S

Squatting with The Rod on the Spin

5 x 20kgs

4 x 60kgs

4 x 90kgs

4 x 110kgs

4 x 130kgs

3 x 140kgs (B)

Squatting with The Rod on the Spin with Tricot ([kombez]) 46 Titan

3 x 150kgs (B) Straps Down

3 x 170kgs x 4 Sets (B) Staps Down 2-3 inches off parallel

Press Lying onto Horizontal Bench

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 85kgs

Football shirts for the Press Lying onto Horizontal Bench. 48 The Fury

3 x 97.5kgs

3 x 107.5kgs 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

3 second Pauses at top of each rep

2 x 115kgs

2 x 125kgs x 5 Sets

Squatting with The Rod on the Spin

3 x 110kgs

3 x 130kgs

3 x 140kgs x 4 Sets (B)

Inclinations with the Rod on the Arms Seated

5 x 60kgs x 5 Sets

Total Training Time:

91 Minutes

Notes:

Week Seven and Squats session one was good, used my loose well sort of loose 46 Centurion straps down. Start of the equipmnet cycle leading into the Nationals.

Second squat session was a lot better, nice and warm no interruption's. Really raced through this session, maybe a bit to fast but it felt pretty good just puffing at the end.

Bench was good, used the loose Fury 48 got a touch on rep 2 & 3 at 97.5kgs. On the Boards more control and setup improving, 3 second pauses at the top of each rep, and upped the weight by 5kgs.

Last week of Russian Translations

OB

[Old Bull]

GPP

Pull Down Abs

9 x 55kgs x 3 Sets

DB Side Bends

9 x 90lbs x 3 Sets

DB Shoulder Press

10 x 40lbs x 3 Sets

Gayble Curls

10 x 25kgs x 3 Sets

Push Downs

10 x 110lbs x 3 Sets

GHR

1 x 10 x 3 sets

Face Pulls Chains

10 x 110lbs x 3 Sets

Reverse Hypers

10 x 100lbs x 3 Sets

Calf Raise Seated

10 x 50kgs x 2 Sets

Training Time:

23 Minutes

ESW

25 Minutes

Notes:

Do not think I can get the time down much more took 4 minutes off the last time.

ESW felt good doing the GPP first and with a bit of pace means the ESW is a lot more puffy and sweaty.

Comrade OB

[Old Bull]

Week 7 Day 2

D,B,D

Deadlift to the Knees Hook Grip

3 x 70kgs

3 x 90kgs

3 x 115kgs

3 x 137.5kgs

4 x 147.5kgs

4 x 160kgs

Bench Press

5 x 20kgs

5 x 40kgs

4 x 65kgs

4 x 77.5kgs

4 x 85kgs x 2 Sets

3 x 90kgs x 2 Sets

2 x 97.5kgs x 2 Sets

1 x 105kgs x 2 Sets

2 x 97.5kgs x 2 Sets

3 x 90kgs x 2 Sets

4 x 85kgs

6 x 77.5kgs

6 x 65kgs

DB Flies

10 x 30lb x 5 Sets

Rack Pulls Below the Knee Hook Grip

4 x 125kgs

3 x 147.5kgs x 2 Sets

4 x 170kgs x 3 Sets

Walking Lunges

10 x 20kgs x 5 Sets

Dynamic Band Abs Green 5 Second Holds

1 x 6 x 5 sets

Total Training Time:

78 Minutes

Notes:

Day 2 of the Week 7, used the hook grip and no belt right through the whole workout, pretty happy with how it is going.

Last two sets on last weeks session, gave me grief I used the straps. This week just went through rested the thumbs after. The cup of Harden Up Worked.

19 sets on the Bench

Bench is feeling good these days arch is coming along and setup is improving.

Pretty happy with how the time is coming down, got to give credit to the GPP sessions, Stress levels seem ok from the workouts the next day.

Comrade OB

[rose]

Gayble Curls

Do you call them gayble curls because they are gay, or is it something to do with gable, as in the Gable method? *noob face* :shifty:

(Sorry, that's a genuine question. Please don't take offense.)

[Old Bull]

GPP

Landmine

10 x Bar x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Seated Rows

8 x 60kgs x 3 Sets

hammer Curls

8 x 35lbs x 3 Sets

Reverse Hyper

8 x 125lbs x 3 Sets

GHR

1 x 10 x 3 sets

Standing Calf Raise

10 x 90kgs x 3 Sets

Seated Shoulder Press

8 x 40kg x 3 Sets

Tate Press

10 x 25lbs x 3 Sets

Training Time:

26 Minutes

ESW

25 Minutes

Notes:

Got quite a sweat up today which is good, settling into the quicker workouts.

Comrade OB

[Old Bull]

Gayble Curls

Do you call them gayble curls because they are gay, or is it something to do with gable, as in the Gable method? *noob face* :shifty:

(Sorry, that's a genuine question. Please don't take offense.)

Its alright Rose its not the Gable method your first pick was right.

[rose]

Its alright Rose its not the Gable method your first pick was right.

You're laughing with me, not at me, right? :shifty:

[Old Bull]

Its alright Rose its not the Gable method your first pick was right.

You're laughing with me, not at me, right? :shifty:

Laughing with you

[rose]

Your journal is occupying much of my time, researching some of the terms you use. Heh

[Old Bull]

Week 7 Day 3

B,S,B

Bench Press

5 x 20kgs

5 x 45kgs

4 x 65kgs

4 x 77.5kgs

3 x 85kgs x 2 Sets

3 x 97.5kgs x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 90kgs

4 x 110kgs

4 x 130kgs

4 x 140kgs (B)

4 x 150kgs x 3 Sets (B)

Bench Press

4 x 65kgs

4 x 77.5kgs

4 x 85kgs x 4 Sets

Dumbbell Flies

10 x 30lb x 5 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Training Time:

68 Minutes

Notes:

Squats were good concentrating on depth, and pushing knees out at just above parallel.

Bench felt a good but still a bit of residue from Wednesday.

TT 68 minutes was pretty good with a good sweat up, but enough time for recovery during Squats.

Weekly Analysis:

This was a good week in all lifts, the first week in the equipment might have to check the weight the loose gear felt a bit tight, might put that down to Muscle Mass gained

Highlights were The Hook Grip, and no belt on the Deads to 170kgs. The hook grip is really coming along and because of this I can up the weights without the belt. When I resort to Conv then my hip starts to play up and I need the belt at lower weights to try and stabilize the hip.

Recovery is really improving GPP, Core Work and ESW is helping in this area, and I have increased the tempo.

Hip felt pretty good this week, makes training all that much better, not good having lingering thoughts about unstable areas and not being able to push it with weight on your back.

Comrade OB

[Old Bull]

GPP

Pull Down Abs

9 x 55kgs x 3 Sets

DB Side Bends

9 x 90lbs x 3 Sets

DB Shoulder Press

10 x 40lbs x 3 Sets

Gayble Curls

10 x 30kgs x 3 Sets

Masons Circles

10 x 110lbs x 3 Sets

GHR

1 x 10 x 3 sets

Face Pulls Chains

10 x 110lbs x 3 Sets

Reverse Hypers

10 x 125lbs x 3 Sets

Calf Raise Seated

10 x 50kgs x 2 Sets

Training Time:

21 Minutes

ESW

25 Minutes

Notes:

Did not think I can get the time down but took 2 minutes off the last time.

ESW felt good upped the incline and may start interval training on the Concept II. I am thinking of adding it in after my main training sessions but not to sure how I will fare doing sprint rowing after 10-15 sets of Squats.

Comrade OB

[Old Bull]

Week 8 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 90kgs

3 x 110kgs

3 x 130kgs

3 x 140kgs (B)

Squats Loose 46 Centurion

3 x 160kgs (B) Straps Down

3 x 185kgs (B) Straps Down

2 x 195kgs (B) Straps Up 3-4 inches off parallel

Bench Press

5 x 20kgs

5 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 85kgs

Bench Press Bench Shirt 48 Fury

3 x 105kgs

3 x 117.5kgs x 3 Sets

Dumbbell Flies

10 x 30lb x 5 Sets

Bench Press 4 Board

3 second Pauses at top of each rep

2 x 130kgs

2 x 145kgs x 5 Sets

Squats

3 x 110kgs

3 x 130kgs

3 x 140kgs (B)

2 x 160kgs (B) x 4 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Total Training Time:

94 Minutes

Notes:

Week Eight and Squats stepped up a notch. Session one, used my loose well sort of loose 46 Centurion straps up on the last work sets. The loose suit well it is a bit tight due to the increase in weight after the official weigh in this morning.

Second squat session was tough the 160s only got good on the last set.

Bench was good, the loose Fury 48 touched on all reps. On the Boards weight increased to my Shirted Max, strength is up instead of 5 Board it was the 4. All sets 3 second pauses at the top of each rep.

Comrade OB