Beaten Paths are For Beaten Men

[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 neck work is improving.

Товарищ OB

[Old Bull]

Week 7 Day 2

D,B,D

Deadlifts to Knee Hook Grip

3 x 70kgs

3 x 110kgs

3 x 125kgs

3 x 147.5kgs

4 x 157.5kgs x 3 Sets (B)

Bench Press

5 x 20kgs

5 x 40kgs

4 x 60kgs

4 x 72.5kgs

4 x 85kgs x 2 Sets

3 x 90kgs x 2 Sets

2 x 97.5kgs x 2 Sets

1 x 102.5kgs 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 67.5kgs

DB Flies

10 x 25lb x 3 Sets

Push Downs

10 x 140lbs x 3 sets

Rack Pulls Below Knee Hook Grip

3 x 100kgs

4 x 125kgs

3 x 147.5kgs x 2 Sets

4 x 167.5kgs x 3 Sets (B)

Lunges

10 x 20kgs x 3 Sets

Leg Raise

1 x 8 x 3 Sets

Notes:

Day 2 of the Week 7, and a better day on the Deads, new setup is starting to work the pulls to the knee were fast and solid. Everything felt good, no hip twinge so the rehab is going well.

Bench well on paper looked easy but 19 sets did not think 67.5kgs would feel like 130kgs.

Lot better as compared to Monday just a glitch in the Old Machine

Товарищ OB

[Old Bull]

Thursday 15th October

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:

Not to sure whats happening but the more I do this the more puffing I do something must be working.

Товарищ OB

[Old Bull]

Week 7 Day 3

B,S,B

Bench Press

5 x 20kgs

5 x 40kgs

4 x 60kgs

4 x 72.5kgs

3 x 85kgs x 2 Sets

3 x 97.5kgs x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 100kgs

4 x 120kgs (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

DB Flies

10 x 25lb x 3 Sets

Press Downs

10 x 130lbs x 3 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Leg Raise

1 x 9 x 5 Sets

Notes:

Started to like Fridays even though today's was a step up still a good solid workout. Squats are picking up with the closer stance still adjusting. Rest up till Monday.

Weekly Analysis:

First week for a while that the Sacroiliac has not played up maybe slowly getting on top of this, it may have something to do with my closer stance while raw squatting maybe. More than likely the rehab of 3 sessions per week with The Doc.

Apart from Monday's up and down session the week ended pretty good. A couple of weeks till Skills Assessment then we will know where we are.

Товарищ OB

[steak]

Seated good mornings.....any reason over standing mate?

[Laver]

Seated good mornings.....any reason over standing mate?

Duhh.... some people on this site make me wonder...

If it's closer to the floor it weighs less, don't you know anything about gravity!?!?

[Old Bull]

Seated good mornings.....any reason over standing mate?

I do these because they target the Sacroiliac more than Standing, it is part of my hip rehab but still keeping with the GMs in the programme.

But prior to this we use to do them to target the Lower Back, seated takes the Hamstrings and a % of the Glutes out of the movement. It is pretty well all lower back nasty but good.

[Old Bull]

If it's closer to the floor it weighs less, don't you know anything about gravity!?!?

I wish it did I feel like it sometimes.

[steak]

Seated good mornings.....any reason over standing mate?

Duhh.... some people on this site make me wonder...

If it's closer to the floor it weighs less, don't you know anything about gravity!?!?

you taking the piss Laver...it was an honest question so get fucked.We're not all Olympians :pfft:

makes sense thanks OB. They sounded nasty :twisted:

[Laver]

Seated good mornings.....any reason over standing mate?

Duhh.... some people on this site make me wonder...

If it's closer to the floor it weighs less, don't you know anything about gravity!?!?

you taking the piss Laver...it was an honest question so get fucked.We're not all Olympians :pfft:

makes sense thanks OB. They sounded nasty :twisted:

Haha all good bro

[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:

For some reason this session was not so puffy.

Товарищ OB

[Old Bull]

Week 8 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

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

2 x 197.5kgs x 2 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

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

3 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B) x 4 Sets

2 x 160kgs (B)

2 x 160kgs (B) Suit Bottoms x 3 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Notes:

Lot better than last weeks session Squats at 197.5kgs were Tidy and Strong probably a bit shy on depth but felt good.

Bench same as the Squats tidy and good. Did all lift off alone so another little notch to carve somewhere.

Товарищ OB

[Laver]

Whats is the (B) after some lines?

[steak]

Whats is the (B) after some lines?

I think you'll find its for "belt" 8)

nice work on the 197 squats mate

[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:

Good day today still lowing but it feels better well not that much.

Товарищ OB

[Old Bull]

Whats is the (B) after some lines?

I have been adding my belt (B) in a lot early in my trainings as the belt was throwing me out when I was getting to the 90% plus mark.

Whats is the (B) after some lines?

I think you'll find its for "belt" 8)

nice work on the 197 squats mate

Cheers Steak Skills Assesment next week so another 12.5kgs on top of that I think or I hope. :pray:

[steak]

You'll cream it :nod: 8)

[Old Bull]

Week 8 Day 2

B,D,B

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

2 x 102.5kgs x 2 Sets

Deadlifts Hook Grip

3 x 70kgs

3 x 110kgs

3 x 127.5kgs

2 x 147.5kgs (B)

Deadlifts Hook Grip Suit DPs

3 x 157.5kgs (B)

3 x 180kgs x 2 Sets (B)

2 x 192.5kgs x 2 Sets (B)

Bench Press

5 x 65kgs

5 x 77.5kgs

4 x 90kgs x 3 Sets

Push Downs

10 x 140lbs x 3 sets

DB Flies

10 x 25lb x 3 Sets

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 8, and far better effort than 4 weeks ago struggled with the 180s for 2, this week triples and fast. 190 was singles, today doubles very happy with this .

Hip just a bit warm but held up real well.

Bench was good

Товарищ OB

[Old Bull]

You'll cream it :nod: 8)

Cheers Steak

[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:

Good session

Товарищ OB

[Old Bull]

Week 8 Day 3

S,B

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B)

3 x 160kgs x 4 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

4 x 60kgs

4 x 72.5kgs

4 x 85kgs x 5 Sets

DB Flies

10 x 25lb x 3 Sets

Press Downs

10 x 140lbs x 3 Sets

Seated Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Not a bad Friday today bit better than last week volume wise squats were good bit of an effort but happy with them.

Should be a lightish day Monday ready for Skills Assessment.

Weekly Analysis:

This week same as last week a step up in intensity on my heavy day, equipment is feeling good.

Deads were the highlight I have had issues with them mainly the Sacroiliac but this week things went really well. Hopefully I am getting on top of this.

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

Indian Clubs 4 Combo

8 x 2.5kgs x 2 Sets

Battling Ropes

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

Neck Harness

20 x 10kgs x 2 Sets

Hip Flexor/Glute/Quad Stretch

1 x 30 Seconds x 2 Sets

Notes:

Well had a test run with the new House Style Indian Clubs. Maybe should have started with a lighter set watched Louie doing them with 2lbs instead of our ones 5 1/2lbs straight to max.

Товарищ OB

[Old Bull]

Week 9 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

Notes:

Skills Evaluation Week so just a light session before Wednesday.

Товарищ OB

[steak]

What does Skills Eval entail mate?

[Old Bull]

What does Skills Eval entail mate?

Hey Steak,

Skills Assessments are done 3 weeks before a comp, the 3 lifts are done in competition order and too 95% of the 1RM that the 13 week cycle was based on. This is the first time that you go higher than 85% in 10 weeks of training, tests your ability and prepares you for week 12 where hopefully new PBs (2.5% above current 1RM) set you up for the next cycle.

"These skill assessments help the trainer to see the effectiveness of his teaching, find errors in the technique of carrying out the exercises, which will allow correcting the teaching methods and including exercise which will help to correct the error".