Beaten Paths are For Beaten Men

[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 140lbs x 3 Sets

GHR

1 x 10 x 3 sets

Standing Calf Raise

10 x 100kgs x 3 Sets

Seated Shoulder Press

8 x 45kg x 3 Sets

Tate Press

10 x 30lbs x 3 Sets

Training Time:

25 Minutes

ESW

25 Minutes

Notes:

Got a good sweat up today, settling into the workouts and recovery is improving.

Comrade OB

[Old Bull]

Week 8 Day 2

B,D,B

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 85kgs

3 x 97.5kgs x 2 Sets

2 x 105kgs x 2 Sets

Deadlift Hook Grip 3 x 70kgs

3 x 90kgs

3 x 117.5kgs

3 x 137.5kgs

2 x 147.5kgs

Deadlift Hook Grip Suit Straps Down

2 x 160kgs

2 x 180kgs x 2 Sets (B)

1 x 190kgs x 2 Straps Up (B) missed

2 x 180kgs no suit (B)

1 x 190kgs no suit (B) missed

Bench Press

5 x 65kgs

5 x 77.5kgs

4 x 90kgs x 3 Sets

DB Flies

10 x 30lb x 5 Sets

Walking Lunges

10 x 20kgs x 5 Sets

Training Time:

75 Minutes

Notes:

First time with the Suit for Deadlifts and a pretty mish mash session, used straps down, belt and the 180 was a real mission. Could not get iunto the right position, then tried 190 straps up twice did not work. Took the suit off went back to 180 for a double all good went 190 got off the floor. Will put a bit emphasis on using the suit in warm ups to get use to it.

Bench was good and strong, set up good to.

Comrade OB

[Old Bull]

GPP

Pull Down Abs

9 x 55kgs x 3 Sets

DB Side Bends

8 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:

25 Minutes

ESW

25 Minutes

Notes:

Todays effort was a bit tough had a late night watching the cane toads do a 4peat

Have not attacked the Sprint Rowing yet but the weight is coming down well, ditch the carbs and just eat like a PL Comp the big Three, if Flys, Swims or Runs then its mine.

Comrade OB

[Old Bull]

Week 8 Day 3

S,B

Squats

5 x 20kgs

5 x 60kgs

3 x 90kgs

3 x 110kgs

3 x 130kgs

3 x 140kgs (B)

3 x 160kgs x 4 Sets (B) LW

Bench Press

5 x 20kgs

5 x 40kgs

4 x 60kgs

4 x 80kgs

4 x 87.5kgs x 5 Sets

Dumbbell Flies

10 x 30lb x 5 Sets

Push Downs

10 x 130lb x 5 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Training Time:

60 Minutes

Notes:

Hip was playing up from the deads on Wednesday so just looked at adding something to the Squats. Used an old pair of wraps on the 80% set (LW Light Wraps), just as well I did start now as I had no intention of using wraps till later. Just threw me out for 1 rep but settled into it glad I started using them.

Bench felt good.

Weekly Analysis:

This was a good week in two lifts, the second week in the equipment and felt a bit better.

Highlights were The Squat 2 x 2 @ 195kgs no wraps and reasonable depth, and Bench 117.5kgs x 3s was pretty comfortable and the 145kg 4 Board 20kg jump on last week.

Recovery went really this week, and showing in my training times.

Bad Buzz the Deads in my loose suit just got no where out of groove out of everything. But I have not worn a suit for 10 months so not so surprised, will make an effort to rectify this, use the suit at lighter weights.

Hip got banged around in the deadlifts should have stopped, but just a bit frustrated at the suit work in the Deads, have rectified that.

Comrade OB

[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 140lbs x 3 Sets

GHR

1 x 10 x 3 sets

Standing Calf Raise

10 x 100kgs x 3 Sets

Seated Shoulder Press

8 x 45kg x 3 Sets

Tate Press

10 x 35lbs x 3 Sets

Training Time:

25 Minutes

ESW

29 Minutes

Notes:

Got a good sweat up today, but took a while to get through.

Comrade OB

[Old Bull]

Week 9 Day 1

S,B,S

Squats

5 x 20kgs

4 x 60kgs

4 x 90kgs

4 x 110kgs

4 x 130kgs

3 x 140kgs (B)

Squats Suit 46 Centurion

3 x 162.5kgs (B) Straps Down

3 x 185kgs x 3 Sets (B) Staps Down

3 x 185 (B) Straps Up

Bench Press

5 x 20kgs

4 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

DB Flies

10 x 30lb x 5 Sets

4 Board Bench Press

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 x 4 Sets (B)

Seated Godd Mornings

5 x 60kgs x 5 Sets

Total Training Time:

92 Minutes

Notes:

Coach Dave said we should try Week Seven again and work on a couple of things. This was a far better session than the first time, my depth what I thought was good was a lot higher. So something to really work on.

Second squat session was a lot better, nice and warm no interruption's. I changed shoes on the last set will try my old ones on friday for a better evaluation, just have something on my mind.

Bench was all over the place, not tight got through all the sets but might change the footwear next session, couple of ideas here too.

OB

[Old Bull]

GPP

Pull Down Abs

9 x 55kgs x 3 Sets

DB Side Bends

8 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:

35 Minutes

ESW

25 Minutes

Notes:

Todays effort was a bit laboured had a rough night getting to sleep so it took a while, I usuall y do it back to back but split it into am/pm.

Comrade OB

[Old Bull]

Week 9 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 x 3 Sets

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:

92 Minutes

Notes:

Day 2 of the Week 9, (Week 7 Repeated) the hook grip and no belt right through the whole workout, last two sets Straps thumbs were gone from the Newer bar that i used. Hip was sore right up and through the sets but kept it stable so it did not get any worse.

19 sets on the Bench again these pyramid session are pretty tough well i never thought 67.5kgs would be hard. Used my Oly shoes for the bench I think I like these lot more stable tan my runners and the raised heel adds to the hips.

Comrade OB

[jono]

COMRADE OB :grin:

is that enough sets?

keep it up!

[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 140lbs x 3 Sets

GHR

1 x 10 x 3 sets

Standing Calf Raise

10 x 100kgs x 3 Sets

Seated Shoulder Press

8 x 45kg x 3 Sets

Tate Press

10 x 35lbs x 3 Sets

Training Time:

27 Minutes

ESW

25 Minutes

Notes:

Shaved 1 minutes off the last session but still took a while to get through.

Comrade OB

[Old Bull]

COMRADE OB :grin:

is that enough sets?

keep it up!

Hey Jono,

You know what Boris Shieko and the Russians are like with volume.

How's Married Life.

[jono]

COMRADE OB :grin:

is that enough sets?

keep it up!

Hey Jono,

You know what Boris Shieko and the Russians are like with volume.

How's Married Life.

Just the same as it was before I was married! :grin:

Apart from introductions?

Hows WLG these days?

[Old Bull]

Week 9 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 (B)

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:

72 Minutes

Notes:

Squats were a bit tougher set the box at 1" above parallel concentrating on sitting back.

Bench felt a good last session was a bit rough after Squats.

Weekly Analysis:

This week was a repeat of week seven, I feel it was a far better performance than week 7. My parallel was not quite and the last few weeks have seen me ridding a bit high, set boxes up toady no issues now.

In the suit work I worked the suit up higher to get lower, and will do more work in it for the Deadlift.

Hip felt bad all week residue from last week Deads silly day in the suit will not do that again.

Highlights The Hook Grip, and still no belt on the Deads. And a wake up call on my Depth.

Comrade OB

[Old Bull]

How's Married Life.

Just the same as it was before I was married! :grin:

Apart from introductions?

Hows WLG these days?

Wellywood is good just Wet and Cold but that's probably everywhere.

Health Good?

[Optimass]

OB - just wondering what kind of flexibility conditioning you do in and around your program? hip/back etc

[jono]

How's Married Life.

Just the same as it was before I was married! :grin:

Apart from introductions?

Hows WLG these days?

Wellywood is good just Wet and Cold but that's probably everywhere.

Health Good?

Health is great. Doing some nice heavy training recently.

:grin: Just starting to go to chiro to make sure everything is in check..

[Old Bull]

Health is great. Doing some nice heavy training recently.

:grin: Just starting to go to chiro to make sure everything is in check..

Good stuff saw your post for a local chiro.

Stay Strong

[Old Bull]

OB - just wondering what kind of flexibility conditioning you do in and around your program? hip/back etc

I do Soft Tissue Foam Roller work 4-5 times per week at home

Hip/Stretch Sacroiliac daily

Agile Eight on GPP days at leats 3-4 times per week, this also includes hip glute stretches and also pipe arch work for the bench.

Agile Eight

http://www.defrancostraining.com/ask_jo ... 10-03.html

10 uses for a Smith Machine

http://www.tmuscle.com/free_online_arti ... 73CD.hydra

I do 1-3 of the Hurdle drills not all of them :oops:

I have some new stretches that I am learning at the moment from Stuart Mcgill will follow up on this later.

[Optimass]

Thanks for the links ...

Haven't done a lot of ballistic stretching the whole time I have been training ... particularly mountain climbers and groiners > I'm on chest tomorow with cardio so will have a go once I'm fully warmed up.

[Old Bull]

GPP

Pull Down Abs

9 x 55kgs x 3 Sets

DB Side Bends

8 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:

30 Minutes

ESW

25 Minutes

Notes:

Trained late in the day more like evening, went pretty well.

Comrade OB

[Old Bull]

Thanks for the links ...

Haven't done a lot of ballistic stretching the whole time I have been training ... particularly mountain climbers and groiners > I'm on chest tomorow with cardio so will have a go once I'm fully warmed up.

We stopped static stretching about 18 months 2 years ago.

(Stretching is velocity specific, so use that to your advantage. Hopefully, everyone realizes by now that static stretching can reduce strength. It can also decrease power output by as much as 17% for up to 90 minutes. By that time, the game or training session is over!)

John Paul Catanzaro

Yeah those were tough to start with especially for my old hips

[Old Bull]

Week 10 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 90kgs

3 x 110kgs

3 x 130kgs (B)

3 x 140kgs (B)

Squats Loose 46 Centurion

3 x 160kgs (B) Straps Down

3 x 185kgs (B) Straps Up

2 x 195kgs (B) Straps Up 1" 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 (B)

3 x 140kgs (B)

2 x 160kgs (B)

2 x 160kgs (B) Suit Straps Down x 3 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Total Training Time:

97 Minutes

Notes:

Repeat of week Eight and a lot better session, worked the suit a bit more and was about a 1" off parallel. A lot happier than the last time at 195, put the wraps loose but still threw me slightly out of groove. Still in my loose suit Centurion 46.

Second squat session was ok substituted the last 3 sets with my suit bottom just to give me a bit more practice in it.

Bench was good, the loose Fury 48 touched on all reps. On the Boards first set was ugly then Dave H /SS came in and the sets tidied up.

Comrade OB

[Small]

that is gold

[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 140lbs x 3 Sets

GHR

1 x 10 x 3 sets

Standing Calf Raise

10 x 100kgs x 3 Sets

Seated Shoulder Press

8 x 45kg x 3 Sets

Tate Press

10 x 35lbs x 3 Sets

Training Time:

27 Minutes

ESW

25 Minutes

Notes:

Same time as the last workout, weight is good a little bit to go then i will be backing off the ESW sessions.

Comrade OB

[Old Bull]

that is gold

Suits my age