Beaten Paths are For Beaten Men

[jono]

great volume there OB

[Old Bull]

Had a bit of a google around and found some interesting stuff on them...hard case how you put one on with plastic bags over ya hands and then wet it down with a bit water on the shirt saw this on the eastside barbell page along with Mike Zeros 280 deadlift...meeeean!

Good volume on the bench press mate

Yeah Steak, the arms can be pretty tight so you need the plastic bags to slide it on, wetting the seams helps it to stretch a bit more, and makes it easier to touch. Mine is like a T shirt just throw it straight on pretty loose.

Cheers Steak

[Old Bull]

great volume there OB

Thanks Jono

You know what these Russians are like with their Volume Jono, some of the last sets a pretty tough and you just look at the weight think its only 60 something.

[Old Bull]

GPP

Sled Drag 70kgs

1 x 100 Steps x 2 Sets

DB Side Bends

14 x 80lbs x 2 Sets

Backward Sled Drag 50kgs

1 x 80 Steps x 2 Sets

Hammer Curls

15 x 30lbs x 2 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 2 sets

Face Pulls Bar

15 x 100lb x 2 Sets

Notes:

Upped the steps to 100 forward and 80 backwards that made a difference a big difference.

Comrade OB

[Old Bull]

Week 3 Day 3

B,S,B

WU

GHR 1 x 6 x 3 Sets

Abs 10 x 40kgs x 3 Sets

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

2 x 97.5kgs x 2 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs (B)

2 x 140kgs x 2 Sets (B)

3 x 150kgs x 2 Sets (B)

Bench Press

2 x 60kgs

3 x 77.5kgs

4 x 85kgs x 3 Sets

DB Flies

10 x 25lb x 3 Sets

Push Downs

10 x 110lbs x 3 Sets

Seated Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Well the end of week 3 and I feel this is going a lot better than week 3 in my first cycle. Squats are lot stronger and deeper, sacroliac is manageable not giving me the grief it was before. This new volume is going pretty well today was good not to heavy and just right volume very pleased.

Товарищ OB

[Old Bull]

GPP

Sled Drag 70kgs

1 x 85 Steps x 2 Sets

Pull Down Abs

15 x 50kgss x 2 Sets

Backward Sled Drag 70kgs

1 x 80 Steps x 2 Sets

Gayble Curls

15 x 20kgs x 2 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 2ets

Delt Combo Front/Side

15 x 10lb x 2 Sets

Notes:

Good session today getting the conditioning up, rope pulls are really improving will do 40 meters x 2 next week.

Товарищ OB

[Old Bull]

Week 4 Day 1

S,B,S

Warm UpsGHR 1 x 8 x 3 Sets

Abs 1 x 8 x 3 Sets

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

2 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B)

Squats 46 Centurion

3 x 160kgs (B) Straps Down

2 x 185kgs (B) Straps Down

2 x 195kgs (B) Straps Up x 2 Sets

Bench Press

5 x 20kgs

4 x 40kgs

2 x 60kgs

3 x 72.5kgs

2 x 85kgs

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 3 Sets

DB Flies

10 x 35lb x 3 Sets

4 Board Bench Press

3 second Pauses at top of each rep

2 x 140kgs x 5 Sets

Squats

2 x 100kgs

2 x 120kgs (B)

2 x 140kgs (B)

3 x 160kgs (B) x 2 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Notes:

Fourth week and Squats were a lot better. Getting the groove with the suit, had the straps up for the last set were a tad high. But had them down for the 185s so strength is coming along.

Bench was good rectified waht was happening last week with the feet moving and the bum lifting.

Товарищ OB

[steak]

Training like a "Young Bull" :clap:

[Old Bull]

GPP

Sled Drag 70kgs

1 x 100 Steps x 2 Sets

DB Side Bends

15 x 80lbs x 2 Sets

Backward Sled Drag 70kgs

1 x 80 Steps x 2 Sets

Hammer Curls

15 x 30lbs x 2 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 2 sets

Face Pulls Bar

15 x 100lb x 2 Sets

Notes:

Getting a good puff going on after the sled drags that is a good sign.

Товарищ OB

[Old Bull]

Training like a "Young Bull" :clap:

Cheers,

Hard job keeping up with your Avatars, mind you maccas cheat meal friday so it is a good reminder.

[Sakura]

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 90kgs

2 x 97.5kgs x 2 Sets

1 x 102.5kgs

2 x 97.5kgs x 2 Sets

3 x 90kgs

4 x 85kgs

3 x 77.5kgs

3 x 65kgs

:shock:

great volume there OB

Heck yeah!

How long do you spend in the gym for an average session OB?

[tama_toa]

HEY MATE ,YOU SOUND LIKE YOU KNOW WHAT YOUR TALKING ABOUT, i to will be keeping an eye on your journal,

if there is a chance you can look at my workout journal and comment on it that would be great thankz. 8)

[Old Bull]

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 90kgs

2 x 97.5kgs x 2 Sets

1 x 102.5kgs

2 x 97.5kgs x 2 Sets

3 x 90kgs

4 x 85kgs

3 x 77.5kgs

3 x 65kgs

:shock:

great volume there OB

Heck yeah!

How long do you spend in the gym for an average session OB?

Thanks S,

Between a hour and hour forty, longest day is Monday, Wednesdays Deads can be quicker the pyramid above is inbetween two Deads. Today for example is 2 Bench 1 Dead and Fridays about the shortest. All depends at what % I am doing to the speed of the session, rests are pretty short.

HEY MATE ,YOU SOUND LIKE YOU KNOW WHAT YOUR TALKING ABOUT, i to will be keeping an eye on your journal,

if there is a chance you can look at my workout journal and comment on it that would be great thankz. 8)

Hi Tama,

We are all learning, No problems Tama will keep an eye on your journal.

Cheers

Stay Strong

OB

[steak]

Training like a "Young Bull" :clap:

Cheers,

Hard job keeping up with your Avatars, mind you maccas cheat meal friday so it is a good reminder.

I was gonna say it was too keep ya on your toes mate....but its clearly evident that your doing that well :clap:

[Old Bull]

Week 4 Day 2

B,D,B

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

2 x 85kgs

2 x 97.5kgs x 2 Sets

2 x 102.5kgs x 2 Sets

Deadlifts Hook Grip

3 x 70kgs

2 x 110kgs

2 x 125kgs

3 x 147.5kgs

Deadlifts Hook Grip Suit DPs

3 x 157.5kgs x 2 Sets (B)

2 x 180kgs (B)

1 x 190kgs x 4 Sets (B)

Bench Press

2 x 65kgs

2 x 77.5kgs

3 x 90kgs x 2 Sets

Push Downs

10 x 130lbs x 3 sets

DB Flies

10 x 25lb x 3 Sets

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 4, and things are a lot better Sacroiliac wise no pain for a couple of days bit tight now. Had an observer on my Deads, a habit that I have picked up without knowing has been rectified. Was dropping my head at the start of the pull and up to the knees. This little thing made today's effort worth while, and is something I need to focus on. Training alone sometimes the smallest of things are not noticed.

Товарищ OB

[Old Bull]

Training like a "Young Bull" :clap:

Cheers,

Hard job keeping up with your Avatars, mind you maccas cheat meal friday so it is a good reminder.

I was gonna say it was too keep ya on your toes mate....but its clearly evident that your doing that well :clap:

Cheers Steak,

Thats why I surround myself with the young, keeps me on my toes :pray:

[Old Bull]

GPP

Sled Drag 70kgs

1 x 100 Steps x 2 Sets

Pull Down Abs

15 x 50kgss x 2 Sets

Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

Gayble Curls

15 x 20kgs x 2 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 2ets

Delt Combo Front/Side

15 x 10lb x 2 Sets

Neck Harness

15 x 2.5kgs x 2 Sets

Battling Ropes

15 Both, 15 each, 15 Side 2 Side (Grappler Throws) x 2 Sets

Notes:

Two new exercises Neck Harness is to do with my Deadlift keeping the head up and Battling Ropes care of Nate really enjoyed this besides nearly chucking

Товарищ OB

[Tonka]

Two new exercises Neck Harness is to do with my Deadlift keeping the head up and Battling Ropes care of Nate really enjoyed this besides nearly chucking

Товарищ OB

Bro, neck harness with purple band is awesome. I use for squats as well, another to try is wrapping another band around the hips. Make sure there is sufficient tension on the band to ensure you must consiously bring the hip through when locking out. Being doing lots of the band work again - Barbender has been kicking my butt...Ive gotten to complacent so its back to basics!

Мы должны перенести боль, чтобы быть лучше!

[Old Bull]

Week 4 Day 3

S,B

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

2 x 100kgs

3 x 120kgs

2 x 140kgs (B)

3 x 160kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

2 x 60kgs

3 x 72.5kgs

4 x 85kgs x 4 Sets

DB Flies

10 x 25lb x 3 Sets

Press Downs

10 x 130lbs x 3 Sets

Seated Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Starting to like Fridays, this was short and sweet the squats were good bit of an effort but happy with them. Good rest till Monday.

Weekly Analysis:

This week saw a step up in intensity on my heavy day, equipment is feeling good, a lot more settled this round as opposed to the last.

Deads were the highlight have struggled with these for a while, mainly the sacroiliac and with that comes the mental aspect. But had a good session 4 singles at 190 was promising.

Товарищ OB

[Old Bull]

Two new exercises Neck Harness is to do with my Deadlift keeping the head up and Battling Ropes care of Nate really enjoyed this besides nearly chucking

Товарищ OB

Bro, neck harness with purple band is awesome. I use for squats as well, another to try is wrapping another band around the hips. Make sure there is sufficient tension on the band to ensure you must consiously bring the hip through when locking out. Being doing lots of the band work again - Barbender has been kicking my butt...Ive gotten to complacent so its back to basics!

Мы должны перенести боль, чтобы быть лучше!

Yeah Bro,

Forget about the bands used them 2 years ago for Squats around the neck to stop tilting and on the hips plus around the kness took ages to squat but worked. Will probably do the deads in the rack or attach the band to a DB behind me.

Chur Bro

верный мой друг

[steak]

You'd be calling that a good week then :clap: 8)

Whats the (B) after those bigger squats mate...best?

[Old Bull]

You'd be calling that a good week then :clap: 8)

Whats the (B) after those bigger squats mate...best?

Yeah Steak a better week and good too.

(B) Belt steak "PBs" a quite a way away at the moment 230ish

[steak]

aaaaah okey dokey...will keep an eye out for the (PB) after a 230 then eh :nod:

[Old Bull]

GPP

Sled Drag 70kgs

1 x 100 Steps x 2 Sets

DB Side Bends

15 x 80lbs x 2 Sets

Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

Hammer Curls

15 x 30lbs x 2 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 2 sets

Face Pulls Bar

15 x 110lb x 2 Sets

Neck Harness

20 x 5kgs x 2 Sets

Battling Ropes

15 Both, 15 each, 15 Side 2 Side (Grappler Throws) x 2 Sets

Notes:

Puff the Magic Dragon has something in common with todays workout.

Товарищ OB

[Old Bull]

aaaaah okey dokey...will keep an eye out for the (PB) after a 230 then eh :nod:

So will I 8 weeks away hopefully