Beaten Paths are For Beaten Men

[steak]

Shit hot...youd be looking forward to that then! Let us know how ya get on eh 8) Go Hard!

[Old Bull]

Week 9 Day 2

Skills Evaluation

Squats

5 x 20kgs

5 x 60kgs

4 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

2 x 85kgs

Bench Press Bench Shirt 44 Fury

2 x 110kgs 3 Board

2 x 125kgs 2 Board

1 x 140kgs 1 Board

1 x 147.5kgs 1/2" off

Deadlifts Hook Grip

3 x 70kgs

3 x 110kgs

2 x 127.5kgs

2 x 147.5kgs

Deadlifts Loose Suit Hook Grip

2 x 157.5kgs Straps down

1 x 180kgs Straps down

1 x 202.5kgs Straps up Conv Grip

1 x 212.5kgs Missed Back was gone Conv Grip

Notes:

Squats put my Comp Suit on a little bit tighter warms ups went well so did the work sets. Put the wraps on loose. On the 220 stayed down a bit to long trying to force depth tweaked my lower back.

Bench used my comp shirt and a lot tighter 140 to a 1 Board 147.5 was just a bit off touching. Sheiko has put a bit of size on me

Deads went well but the back was giving me a bit of grief, got the 202.5 but the 215 back was gone rest still time should be right by squats on friday.

Strength was a vast improvement from the last Skills Evaluation so very happy how this cycle has gone.

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

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 Stretch

1 x 30 Seconds x 2 Sets

Notes:

Indian Clubs were a lot better today, felt it for a couple days after the first session.

Товарищ OB

[Old Bull]

Week 9 Day 3

S,B

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)

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 25lb x 5 Sets

Push Downs

10 x 140lb x 5 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Notes:

Big Squat day 2 days after Skills Evaluation.

Bench felt good but 6 work sets?.

Weekly Analysis:

Skills Evaluation this went a lot better than the last Skills that was good to too. This one I was a lot stronger at 95%. A few minor things to work on like the size I am putting through Sheiko the Shirt and Suit were tight .

The deadlift was the only issue last set tweaked the back in the Squat searching for depth sat down too long , no biggie.

Highlights:

Good Skills Evaluation Strength is very good at the moment.

Low-lights:

Deadlift

Doing the Back in the Squat.

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:

Everything has srepped up a notch puffing quite well and have sorted the Indian Clubs out now, do not look like a drunk with Nunchucks

Товарищ OB

[steak]

Youd be happy with skills ev mate? bit of a bugger 'bout the back lettin ya down however

[Old Bull]

Week 10 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 x 125kgs x 5 Sets

Dumbbell Flies

10 x 30lb x 5 Sets

Bench Press 4 Board

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 x 2 Sets (B)

3 x 150kgs x 4 Sets (B)

Notes:

A good session used a bit tighter gear, just to get in the groove.

Bench had the 46 on about a 1 board for the 125s.

Second squat session was tough shoulder's were a bit banged around from the Board lockouts.

Товарищ OB

[Old Bull]

Youd be happy with skills ev mate? bit of a bugger 'bout the back lettin ya down however

Yeah Steak the Skills was pretty good, just a Brain Explosion :doh: on the last squat turned out to be stretched ligaments so easing it back in felt alright today.

[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

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 Stretch/Quad

1 x 30 Seconds x 2 Sets

Notes:

Bit of a late train but good.

Товарищ OB

[Old Bull]

Week 10 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 4 Sets

Dynamic Band Abs Green 5 Second Holds

1 x 6 x 5 sets

Notes:

Al a lot better today in the suit with straps down, this was 5 sets of 3 only did 4 Sacroiliac started playing up it is right now but did not want to push it.

Bench was brief and good no issues except after Deads the arch is a bit hard to get into well my arch is anyway might do some Cat/Camels in between to loosen the back up.

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:

Another late afternoon session do not like these rather get it done in the morning when I am fresh.

Товарищ OB

[jono]

nice work as always ob

[Old Bull]

Week 10 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 (B)

3 x 160kgs x 5 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

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Notes:

Squats were good first work set raw little twinge in the Adductor did the rest of the work sets in old suit bottoms.

Bench felt a lot better and stronger.

Weekly Analysis:

A good week all round in all the equipped sets, a better performance.

Used my comp suit to work it in more, have put a bit of size on.

Hip went in the fourth set of deads so left the last set out.

Highlights Strength is up a fair bit from the same time last cycle, getting more accustomed to shekio. I am in a lot better condition to do the Volume and recovery has been good, mind you I have to work at it, not as young as all these other young bulls around me.

Товарищ OB

[Old Bull]

nice work as always ob

Thanks 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

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 Stretch/Quad

1 x 30 Seconds x 2 Sets

Notes:

Good session Indian Clubs are going good.

Товарищ OB

[Old Bull]

Week 11 Day 1

S,B

Squats5 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 x 3 Sets

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Bench Shirt 44 Fury

3 x 110kgs 3 Board

2 x 125kgs 2 Board

1 x 137.5kgs 1 Board x 3 Sets

Bench Press 4 Board

3 second Pauses at top of each rep

1 x 140kgs x 2 Sets

1 x 145kgs x 2 Sets

1 x 147.5kgs x 2 sets

Dumbbell Flies

10 x 30lb x 5 Sets

Notes:

Squats were a mixture my Adductor has been giving me grief for a week now hard to move around on the weekend and today was not looking promising. Warmed up went to the suit made it a bit better got to 200kg felt ok no one around so decided to err on the side of caution for once and say Friday is another and not blow it two weeks out.

Bench used my 44 comp just to dial it more and this went pretty well only to a 1 Board better than the Skills Evaluation where it was to tight 140 just touched.

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:

Good session early morning for this stuff is a lot better well 10ish for me is early.

Товарищ OB

[Old Bull]

Week 11 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 25lb x 3 Sets

Push Downs

10 x 140lbs x 3 Sets

Deadlifts Hook Grip

3 x 70kgs

3 x 110kgs

3 x 127.5kgs x 2 Sets

3 x 147.5kgs

Deadlifts Hook Grip Suit Straps Down

2 x 170kgs x 3 Sets Straps Down

1 x 185kgs x 2 Sets Straps Up

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Dynamic Band Abs Green 5 Second Holds

1 x 6 x 5 sets

Notes:

Had the straps up at 185 felt a lot better than last week still a bit of work to sort the groove but happy with how the suit has gone, hips got touchy so did not go above 185kgs.

Bench was brief and good no issues.

Товарищ OB

[steak]

'cuse my ingnorance mate but the straps up /straps down thing...care to enlarge on that for me?

[Old Bull]

'cuse my ingnorance mate but the straps up /straps down thing...care to enlarge on that for me?

We all use the Squat Suit, but with straps down it is easier to get in position for the Dead with lighter weights same goes for the full Squat you can get lower. But when you put the straps up, you need a bit more weight for the Squat and need to get tighter for the Dead. It is not always preferable to just use the Suit bottoms they have a differnt line to straps up, and sometimes can hit the lower lumbar when the back breaks in the bottom position of the squat.

[steak]

ahhh i see. interesting :nod:

Keep up the good work mate it looks like its all coming together nicely :clap:

[ohjoshua]

I notice your doing a bit of hook grip stuff.

I use it for my deadlifts because it is the same as my clean grip.

Why do you use it?

[Old Bull]

I notice your doing a bit of hook grip stuff.

I use it for my deadlifts because it is the same as my clean grip.

Why do you use it?

Hey Oj,

My conventional grip gives me issues with left hip/sacroiliac, slight twist and loading on the left side. I am correcting the alignment in my hips and moving the sacroiliac to it's proper position. The hook grip besides being a better grip places no pressure on my hip there fore I can still train the dead, the only issue is my hook grip is not that strong to lift in a comp yet, hopefully it will be ready by the Nationals august 2010.

[Optimass]

Just catching up on your journal OB. Great read as usual ... shame the hip is still giving you grief - your pain threshold must be double the average persons. Train hard mate.

[Old Bull]

Week 11 Day 3

S,B

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

3 x 100kgs

2 x 120kgs (B)

2 x 140kgs (B)

Squats Comp 44 Centurion

2 x 160kgs (B) Straps Down

2 x 120kgs (B) Straps Down

1 x 200kgs (B) Straps Up

2 x 210kgs (B) SU

1 x 210kgs (B) SU

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

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. Dave H (SS) came in and caught me working out, so I did one set at 210 good and fast probably a bit high plenty of strength.

Bench nothing to hard just a good quick session.

Weekly Analysis

A mixture this week, a bit mental carry over from the Adductor/VMO from last week playing on me. Squats ended good and Bench was promising. Deadlift so so we will have to see how it pans out.

Highlights:

Survived the week.

Товарищ OB