Beaten Paths are For Beaten Men

[Old Bull]

Week 10 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 192.5kgs x 2 Straps Up (B)

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:

79 Minutes

Notes:

Better effort this time with the suit as compared to the last session 2 weeks ago. Still need a bit more time in the suit, just not quite happening at the moment, but a vast improvement on two weeks ago.

Bench was good and strong, set up good to.

OB

[jono]

dont ya just love those lunges OB :grin:

[Old Bull]

dont ya just love those lunges OB :grin:

Boris has a lot to answer for putting me through these. :nod:

[Old Bull]

Week 10 Day 3

S,B

Squats

5 x 20kgs

5 x 60kgs

3 x 90kgs

3 x 110kgs

3 x 130kgs (B)

3 x 140kgs (B)

3 x 160kgs x 4 Sets (B) Straps Down

Bench Press

5 x 20kgs

5 x 45kgs

4 x 65kgs

4 x 77.5kgs

4 x 85kgs 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:

65 Minutes

Notes:

Put the suit on straps down for the 160s just want a bit more time adjusting to the suit.

Bench felt good.

Weekly Analysis:

This was a better week in the 3 lifts than 2 weeks ago.

Highlights were The Squat 2 x 2 @ 195kgs and a lot better depth, Bench 117.5kgs x 3s was pretty comfortable and the 145kg 4 Board is getting better.

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

Really focused on the suit with Deads this week, and got what I missed on week 8. Still some work to do, biceps got a bit of a punishing from the hook grip but may have sorted that out.

Hip still the usual suspect Doc back in today so hopefully some good work on it leading to the Nats.

Comrade OB

[Old Bull]

GPP

Pull Down Abs

9 x 55kgs x 2 Sets

DB Side Bends

8 x 90lbs x 2 Sets

DB Shoulder Press

10 x 40lbs x 2 Sets

Gayble Curls

10 x 30kgs x 2 Sets

Masons Circles

10 x 110lbs x 2 Sets

GHR

1 x 10 x 2 sets

Face Pulls Chains

10 x 110lbs x 2 Sets

Reverse Hypers

10 x 125lbs x 2 Sets

Calf Raise Seated

10 x 50kgs x 2 Sets

Training Time:

20 Minutes

ESW

25 Minutes

Notes:

Did just two sets today missed the last GPP session training has been going pretty hard so just watching the recovery

Comrade OB

[SoaringSwine]

ESW

25 Minutes

Comrade OB

Just because you're using acronyms doesn't mean you're not doing cardio OB! I saw you do it!

[Old Bull]

ESW

25 Minutes

Comrade OB

Just because you're using acronyms doesn't mean you're not doing cardio OB! I saw you do it!

Pretty sure you mistook me doing my 6 monthly saftey check of the Cardio Equipment for OSH purposes. :^o Today was just time trial if you see me up there again it would be for the Speed Trials.

:nod:

[Old Bull]

Week 11 Day 1

S,B

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs (B)

3 x 140kgs x 2 Sets (B)

2 x 150kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs x 2 Sets

2 x 90kgs x 3 Sets

Total Training Time:

32 Minutes

Notes:

Skills Evaluation Week which came as a bit of a surprise but looking at things not totally unexpected. So just a light session before Wednesday.

Comrade OB

[jono]

Ob strong as always!

[Old Bull]

Ob strong as always!

Got to keep the Young Bulls Honest in the House

[Old Bull]

Week 11 Day 2

Skills Evaluation

Squats

5 x 20kgs

5 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B)

Squats Tight 44 Centurion

2 x 160kgs (B) Straps Down

2 x 185kgs (B) Straps Down

1 x 207.5kgs (B) Straps Up Wraps loose

1 x 220kgs (B) Straps Up Wraps loose 2" off parallel

Bench Press

5 x 20kgs

5 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Bench Shirt 44 Fury

2 x 102.5kgs 3 Board

2 x 117.5kgs 2 Board

1 x 132.5kgs 1 Board

1 x 140kgs

1 x 145kgs

1 x 147.5kgs 1/2" off

Deadlifts Hook Grip

3 x 70kgs

3 x 105kgs

2 x 125kgs

2 x 147.5kgs

Deadlifts Loose Suit Hook Grip

2 x 160kgs Straps down

1 x 180kgs Straps down

1 x 202.5kgs Straps up

1 x 212.5kgs Missed mental

Total Training Time:

Hour and half maybe more.

Notes:

Skills Evaluation was not quite prepared for this should have realised it was coming up.

Squats put my Comp Suit on a little bit tighter warms ups went well so did the work sets. Put the wraps on loose. This is the first time I have had more than 200kgs on my back for 11 months.

Bench used my comp shirt and it a little bit tighter I touched with 137.5kgs in April but Sheiko has put a bit of size on me 147.5 was just a bit off touching.

Deads well my Nemesis bit of a mental block here too conscious of my hip and the suit work which has not been going very well. A bit more of an effort going to go in to this over the next few weeks.

Comrade OB

[Old Bull]

Week 11 Day 3

S,B

Squats

5 x 20kgs

5 x 60kgs

3 x 90kgs

3 x 110kgs

3 x 130kgs x 2 Sets (B)

3 x 140kgs x 2 Sets (B)

2 x 150kgs x 4 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 77.5kgs x 2 Sets

3 x 90kgs x 6 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:

70 Minutes

Notes:

Good squat day after the Skills Evaluation.

Bench felt good but 6 work sets?.

Weekly Analysis:

Skills Evaluation this went a lot better than I thought, same results as the bench only. Nothing over 85% then when I hit 95% lifts were not easy but comfortable. A few minor things to work on.

The deadlift was the only issue a little bit Mental here so I have to focus on that part. Just adjusting to using equipment been doing raw for a while, no biggie.

Highlights:

Good Skills Evaluation

Low-lights:

Deadlift

Hip doing its thing.

Comrade OB

[Old Bull]

GPP

Landmine

10 x Bar x 2 Sets

Leg Raise

1 x 9 x 2 Sets

Seated Rows

8 x 60kgs x 2 Sets

Hammer Curls

8 x 35lbs x 2 Sets

Reverse Hyper

8 x 140lbs x 2 Sets

GHR

1 x 10 x 2 sets

Standing Calf Raise

10 x 100kgs x 2 Sets

Seated Shoulder Press

8 x 45kg x 2 Sets

Tate Press

10 x 35lbs x 2 Sets

Training Time:

18 Minutes

ESW

25 Minutes

Notes:

Had about a week away from GPP due to the Skills Evaluation so started back at 2 sets each exercise.

Comrade OB

[Old Bull]

Week 12 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs (B) x 2 Sets

3 x 140kgs (B)

Squats Comp Suit 44 Centurion

3 x 160kgs (B) Straps Down

2 x 185kgs (B) Straps Down x 4 Sets

Bench Press

5 x 20kgs

5 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Bench Shirt 46 Fury

3 x 110kgs 3 Board

3 x 125kgs 1 Board x 5 Sets

Bench Press Bench Shirt 44 Fury

1 x 140kgs 1 Board

1 x 145kg

1 x 147.5kg close

1 x 150kg Touched

Dumbbell Flies

10 x 30lb x 5 Sets

Bench Press 4 Board

3 second Pauses at top of each rep

2 x 155kgs x 5 Sets

Squats

3 x 110kgs

3 x 130kgs x 2 Sets (B)

3 x 150kgs (B) Suit Straps Down x 4 Sets

Total Training Time:

111 Minutes

Notes:

Bit better session than the skills eval day, put my comp gear on to work it in a bit on the squats straps down.

Bench was the same had trouble with my comp shirt on Wednesday, so added in a extra set in my comp shirt, this went a lot better.

Second squat session was tough shoulder's were a bit banged around from the Board lockouts substituted the last 4 work sets with my suit bottom just to give me a bit more time in the equipment.

Comrade OB

[Optimass]

207 - 220 squat on Wednesday :clap: making quick progress .... I'm hurting just reading your journal.

[Old Bull]

207 - 220 squat on Wednesday :clap: making quick progress .... I'm hurting just reading your journal.

Your'e not the only one 3 weeks till Nats so the game steps up a bit.

[Old Bull]

Week 12 Day 2

D,B,D

Deadlift to the Knees Hook Grip

3 x 70kgs

3 x 90kgs

3 x 110kgs

2 x 125kgs x 2 sets

3 x 137.5kgs x 2 sets

1 x 147.5kgs x 3 Sets

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs x 2 Sets

3 x 95kgs x 2 Sets

2 x 105kgs x 3 Sets

DB Flies

10 x 30lb x 5 Sets

Push Downs

10 x 130lbs x 5 Sets

Deadlifts Hook Grip

3 x 110kgs

3 x 125kgs

3 x 147.5kgs

Deadlifts Hook Grip Suit Straps Down

3 x 160kgs

3 x 180kgs x 5 Sets

Dynamic Band Abs Green 5 Second Holds

1 x 6 x 5 sets

Total Training Time:

92 Minutes

Notes:

Well a lot better effort today in the suit starting to get the groove but this 5 sets of Deads at the end. A man was pretty well puffing after that lot. Hip started to niggle but it held up just finished icing will do another ice a bit later.

Bench was brief and good no issues except after Deads the arch is a bit hard to get into well my arch.

Comrade OB

[Old Bull]

Week 12 Day 3

B,S,B

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs x 2 Sets

3 x 97.5kgs x 5 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs x 2 Sets (B)

3 x 140kgs x 2 Sets (B)

3 x 160kgs x 6 Sets (B) Suit Straps Down

Bench Press

4 x 60kgs

4 x 72.5kgs

4 x 85kgs x 4 Sets

Dumbbell Flies

10 x 30lb x 5 Sets

Push Downs

10 x 130lb x 5 Sets

Pull Down Abs

10 x 50kgs x 5 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Training Time:

73 Minutes

Notes:

Squats were good did the work sets in suit bottoms getting a bit more work in the suit.

Bench felt a lot better.

Weekly Analysis:

This week was a better week all round in all the equipped sets, a better performance than last couple of weeks.

In the suit work I worked the suit up higher to get lower, this helped in the Deadlift I had the straps down but got through the work sets good.

Hip felt bad all week really starting to play up icing stretching but having little effect. Still only a couple of weeks to go.

Highlights The Hook Grip, Shirt work and the Deads finally coming together.

Comrade OB

[Old Bull]

Week 13 Day 1

S,B

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B)

Squats Comp 44 Centurion

3 x 160kgs (B) Straps Down

2 x 185kgs (B) Straps Down x 2 Sets

1 x 200kgs (B) Straps Up 2-3 inches off parallel

1 x 210kgs (B) SU 1" off

1 x 215kgs (B) SU x 3 parallel but not below

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Bench Shirt 46 Fury

3 x 110kgs 3 Board

2 x 125kgs 2 Board

1 x 132.5kgs 1 Board x 2 Sets

1 x 140kgs x 2 paused 1st bit rough 2nd better.

Bench Press 4 Board

3 second Pauses at top of each rep

2 x 155kgs x 3 Sets

Dumbbell Flies

10 x 30lb x 5 Sets

Total Training Time:

58 Minutes

Notes:

Squats were a mixture not such a good prep travel wise, but they are are a lot better than they have been. Still a bit mental going on will sort that out.

Bench used my other shirt to sort out my openers felt good just rushed the first attempt.

Started run out of steam by the time I got to the Board work so just did 3 sets.

Comrade OB

[Old Bull]

Week 13 Day 2

B,D

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs x 2 Sets

2 x 97.5kgs x 5 Sets

DB Flies

10 x 30lb x 5 Sets

Push Downs

10 x 130lbs x 5 Sets

Deadlifts Hook Grip

3 x 70kgs

3 x 110kgs

3 x 125kgs

3 x 147.5kgs

Deadlifts Hook Grip Suit Straps Down

3 x 160kgs

2 x 180kgs

1 x 200kgs x 2 Sets Straps Up

Seated GoodMornings

5 x 60kgs x 5 Sets

Dynamic Band Abs Green 5 Second Holds

1 x 6 x 5 sets

Total Training Time:

75 Minutes

Notes:

Had the straps up at 200 still a bit of work to sort the groove but happy with how the suit has gone, hips played up so left it at that icing now just the comp now so should be enough time to heal it up.

Bench was brief and good no issues.

Comrade OB

[Old Bull]

Week 13 Day 3

S,B

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs (B)

2 x 140kgs (B)

Squats Comp 44 Centurion

3 x 150kgs (B) Straps Down

2 x 170kgs (B) Straps Down

1 x 190kgs (B) Straps Up

1 x 200kgs (B) SU

1 x 210kgs (B) SU x 2 Sets

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs x 2 Sets

2 x 90kgs 4 Sets

Total Training Time:

58 Minutes

Notes:

Squats were the best yet, it was more mental than anything else. So I decided to to do today's session without any help or spotters.

Bench nothing to hard just a good quick session.

Weekly Analysis

A mixture this week, a bit mental the hip mostly. Squats ended good and Bench was promising. Deadlift we will have to see on the day and how the hip holds up.

Hip is giving me a fair bit of grief, icing 5 odd time a day constant pain, next week is light so it should be so so by comp day.

Highlights:

Survived the week.

Comrade OB

[steak]

Solid bit of work going on there for sho :clap: Hop the hip holds for ya

[Old Bull]

Solid bit of work going on there for sho :clap: Hop the hip holds for ya

Thanks Steak,

Not worried if I cannot walk for a week or to after the comp, long as it holds out for the Day.

Like this

:clap:

pre breakfast stroll past the porch monkeys and p freaks down the street..40 mins clipping along and jogging up the hills past the 2 dogs with ADHD, me with a belly full of the mitotropin

Good way to organize the Head first thing

[Old Bull]

Week 14 Day 1

B,D

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

2 x 85kgs x 2 Sets

1 x 90kgs x 5 Sets

Deadlifts Hook Grip

3 x 70kgs

3 x 110kgs

2 x 125kgs x 2 Sets

2 x 147.5kgs x 4 Sets

Total Training Time:

32 Minutes

Notes:

2nd to last session just light Deads, but hip was still suspect, bench felt really good.

Comrade OB

[steak]

10 sets - 32 mins :clap: good intensity mate