Beaten Paths are For Beaten Men

[Daniil]

Old Bull, are there any pics of you in the existence? I wonder what you look like.

[steak]

[SoaringSwine]

Old Bull, are there any pics of you in the existence? I wonder what you look like.

Rumour has it when you take a photo of OB he doesn't appear in the picture!

[Old Bull]

Week 5 Day 1

B,S,B

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 90kgs x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs x 5 Sets (B)

Bench Press

4 x 65kgs

4 x 77.5kgs

4 x 85kgs x 4 Sets

3 Board Bench Press

3 second Pauses at top of each rep

1 x 100kgs

1 x 110kgs

1 x 120kgs x 3 Sets

DB Flies

10 x 35lb x 3 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Notes:

5th week and a rest from the equipment, looked at the programme and thought grouse an easy week. Whammo 5 sets of 5 at 140 wasn't that easy.

Just as well there was only one Squat Session

Товарищ OB

[Old Bull]

Old Bull, are there any pics of you in the existence? I wonder what you look like.

Maybe some early Front and Side profiles in Black & White early 70s with a few numbers below them

Thats the One Steak bit more Grey

Old Bull, are there any pics of you in the existence? I wonder what you look like.

Rumour has it when you take a photo of OB he doesn't appear in the picture!

That's becaues with all this grey I blend into the background like a blue screen on the movie's.

[Old Bull]

GPP

Sled Drag 70kgs

1 x 100 Steps x 2 Sets

Pull Down Abs

15 x 50kgs 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

20 x 7.5kgs x 2 Sets

Battling Ropes

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

Notes:

Good session today fitness is picking up and the ropes are really helping with this.

Товарищ OB

[Old Bull]

Week 5 Day 2

D,B,D

Deadlifts Hook Grip

3 x 70kgs

3 x 110kgs

3 x 125kgs

3 x 147.5kgs x 2 Sets

3 x 157.5kgs x 3 Sets (B)

Bench Press

5 x 20kgs

5 x 45kgs

5 x 65kgs

5 x 77.5kgs

4 x 85kgs x 4 Sets

Rack Pulls Below Knee Hook Grip

3 x 100kgs

4 x 125kgs x 2 Sets

3 x 147.5kgs x 2 Sets

3 x 170kgs x 3 Sets (B)

Push Downs

10 x 130lbs x 3 sets

Lunges

10 x 20kgs x 3 Sets

Leg Raise

1 x 8 x 3 Sets

Notes:

Day 2 of the Week 5, and a nice not to heavy Deadlift session, worked on a couple of things everything felt good, hip slight twinge but nothing to worry about.

Bench just a good quick session.

Товарищ OB

[steak]

Good rack pulls Bullock :wink: I havent added them to my training yet...they look kinda weird but obviously do the job.

[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

Hip Flexor/Glute Stretch

1 x 30 Seconds x 2 Sets

Notes:

Another good puff today added in some Hip Flexor and Glute Stretches, seem to sometimes neglect these so put them in with the GPP.

Товарищ OB

[Old Bull]

Good rack pulls Bullock :wink: I havent added them to my training yet...they look kinda weird but obviously do the job.

They are not as taxing on your CNS as a normal Deadlift, so it gives you the ability to lift a heavier weight and concentrate on the lockout portion of the lift where a lot of Deadlifters fail.

For me I have a sticking point just below the kne so most of my pulls target this area. For the BBs it would be good for their back development.

[steak]

Had a bit of a surf around looking at technique....seems that just below the knee is the best place to start em and for BBS they flare the lats and keep them flared through the movement. Not so important for PLs I guess with the emphasis being on the lower posteriors.

Thoughts?

[Old Bull]

Week 5 Day 3

B,S,

Bench Press

5 x 20kgs

5 x 40kgs

4 x 60kgs

4 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 97.5kgs

4 x 65kgs

DB Flies

10 x 25lb x 3 Sets

Press Downs

10 x 130lbs x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs x 2 Sets (B)

2 x 140kgs (B)

3 x 150kgs x 4 Sets (B)

Seated Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Really like Fridays now, short and sweet the squats were good bit of an effort but happy with them. Good rest till Monday.

Weekly Analysis:

This week was like a deload week, which probably came at the right time. The weights even though they were at 70% and 75% the sets were a bigger increase 5 x 5s @70% and today 3 x 4s @ 75%, really gets the heart thumping.

Interesting to see what next week has coming.

Товарищ OB

[Old Bull]

Had a bit of a surf around looking at technique....seems that just below the knee is the best place to start em and for BBS they flare the lats and keep them flared through the movement. Not so important for PLs I guess with the emphasis being on the lower posteriors.

Thoughts?

Hey Steak,

Below the knees is a sticking point for most in the DL, usually see a lot of lifters get it up to the knees then stall. This is the point where the hips have to come through fast it is also a weak point, hence for PLs it is a place to work at continuosly, mid shin is the next position. These positions are very technical and need to be mastered, to keep tight have all parts loaded so the movement is smooth hips not coming up (stiff leg).

A lot of lifters do their rack pulls the wrong way, they get huge lifts but are not actually working the DL itself. They sit back to where it becomes a Squat, It is easier to lift in this position, I have seen guys do 300 pulls from just above the knee and struggle to get 220 off the floor. We usually break the lift down into 5-6 parts and depending on your particular weakness is where you work at mine are off the floor and just below the knee.

OB

[Old Bull]

GPP

Sled Drag 70kgs

1 x 100 Steps x 2 Sets

Pull Down Abs

15 x 50kgs 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

20 x 7.5kgs x 2 Sets

Battling Ropes

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

Hip Flexor/Glute Stretch

1 x 30 Seconds x 2 Sets

Notes:

Good session today everything is picking up well.

Товарищ OB

[Old Bull]

Week 6 Day 1

S,B,S

Warm Ups

GHR 1 x 8 x 3 Sets

Abs 1 x 8 x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B)

Squats 46 Centurion

3 x 160kgs (B) Straps Down

2 x 185kgs x 3 Sets (B) Straps Up

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Fury Shirt 48

3 x 110kgs

2 x 125kgs x 4 Sets

DB Flies

10 x 35lb x 3 Sets

4 Board Bench Press

3 second Pauses at top of each rep

2 x 132.5kgs

2 x 140kgs x 5 Sets

Squats

3 x 110kgs

3 x 130kgs (B)

3 x 150kgs (B) x 3 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Notes:

After the light week It was bit interesting getting back i the equipment. Squats went good apart from what I said previous. Bench same thing took a set to settle in but happy with how this i progressing all first reps paused.

Товарищ OB

[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 10kgs x 2 Sets

Battling Ropes

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

Hip Flexor/Glute Stretch

1 x 30 Seconds x 2 Sets

GPP

Another good puff today Hip Flexor and Glute Stretches, are going well, neck harness is going well too.

Товарищ OB

[Old Bull]

Week 6 Day 2

D,B,D

Deadlifts Hook Grip to The Knees

3 x 70kgs

4 x 110kgs

4 x 125kgs

4 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 4 Sets

Push Downs

10 x 130lbs x 3 sets

DB Flies

10 x 25lb x 3 Sets

Deadlifts Hook Grip

3 x 110kgs

3 x 127.5kgs

3 x 147.5kgs

Deadlifts Hook Grip Suit Straps Down

3 x 157.5kgs (B)

3 x 170kgs x 4 Sets (B)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 6, and things were a lot better today. Tried something just a slight bit different with my Deadlifts. Just got a bit lower in my start position seemed not to bad especially with the weight being used, will try this new position and see how it pans out when the weight gets alot heavier. Sacroiliac was warm at the end which is a good sign not at the beginning.

Товарищ OB

[Old Bull]

GPP

Sled Drag 70kgs

1 x 100 Steps x 2 Sets

Pull Down Abs

15 x 50kgs 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

20 x 10kgs x 2 Sets

Battling Ropes

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

Hip Flexor/Glute Stretch

1 x 30 Seconds x 2 Sets

Notes:

Another good session maybe next week and a extra set to some of the dragging.

Товарищ OB

[Old Bull]

Week 6 Day 3

S,B,S,

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 100kgs

4 x 120kgs (B)

3 x 140kgs (B)

3 x 150kgs x 4 Sets (B)

Bench Press

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

4 x 85kgs

5 x 72.5kgs

5 x 65kgs

DB Flies

10 x 25lb x 3 Sets

Press Downs

10 x 140lbs x 3 Sets

Squats

3 x 110kgs

3 x 130kgs (B)

3 x 150kgs x 2 Sets (B)

Seated Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Well last week I liked Fridays this week was different not so much love. The second set of Squats are just a form of Russian Torture, at least this week it could have come down 10kgs or something.

Weekly Analysis:

A good week all in all, equipment was good the Deadlifts well that is improving tried a different start which may have some benefit. Squats like today my hips sometimes get banged around with the volume so I brought my stance in about 2-3 inches. This felt okay and reasonably solid will maybe trial this and just go wide when I put the Equipment on, a bit like what I do with my grips in the bench.

Interesting to see what next week has coming as the % may will increase.

Товарищ OB

[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 10kgs x 2 Sets

Battling Ropes

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

Hip Flexor/Glute Stretch

1 x 30 Seconds x 2 Sets

Notes:

Late training but still good, neck is improving.

Товарищ OB

[steak]

Week 6 Day 3

S,B,S,

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 100kgs

4 x 120kgs (B)

3 x 140kgs (B)

3 x 150kgs x 4 Sets (B)

Bench Press

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

4 x 85kgs

5 x 72.5kgs

5 x 65kgs

DB Flies

10 x 25lb x 3 Sets

Press Downs

10 x 140lbs x 3 Sets

Squats

3 x 110kgs

3 x 130kgs (B)

3 x 150kgs x 2 Sets (B)

Seated Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Well last week I liked Fridays this week was different not so much love. The second set of Squats are just a form of Russian Torture, at least this week it could have come down 10kgs or something.

Weekly Analysis:

A good week all in all, equipment was good the Deadlifts well that is improving tried a different start which may have some benefit. Squats like today my hips sometimes get banged around with the volume so I brought my stance in about 2-3 inches. This felt okay and reasonably solid will maybe trial this and just go wide when I put the Equipment on, a bit like what I do with my grips in the bench.

Interesting to see what next week has coming as the % may will increase.

Товарищ OB

Mean volume.....Russian torture

[SoaringSwine]

If you think that is high volume, you should see what the Russians are doing! Their elite lifters are handling 2-3 times more volume!

[steak]

and 2-3 times more juice

[Old Bull]

Mean volume.....Russian torture

Steak,

My Volume through my coach is reduced from my last cycle but the intensity is up and the % is slightly up.

If you think that is high volume, you should see what the Russians are doing! Their elite lifters are handling 2-3 times more volume!

Those guys have been brought up on this, 2 sessions per day for 3 days and 1 session for the other 2 days.

and 2-3 times more juice

Yeah some but thats the nature of the Beast over there :evil:

[Old Bull]

Week 7 Day 1

S,B,S

Warm Ups

GHR 1 x 8 x 3 Sets

Abs 1 x 8 x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 100kgs

4 x 120kgs (B)

3 x 140kgs (B)

Squats 46 Centurion

3 x 160kgs (B) Straps Down

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

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 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 132.5kgs

2 x 140kgs x 5 Sets

Squats

4 x 100kgs

4 x 120kgs (B)

4 x 140kgs (B) x 4 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Notes:

Today's session was all over the place I have let my Diet go wayward over the last few days, so am picking it back up today. Moved my stance in again just getting use to the dynamics of this position will see how it goes over the next few weeks.

Becnh same as the Squats not tidy pretty messy first day I have had like this for a while, good to have, just need to re focus.

Товарищ OB