Beaten Paths are For Beaten Men

[Old Bull]

Repeat 1st Block 2% increase Week 1 Day 2

D,B,D

Sumo Deadlifts Hook Grip

3 x 70kgs

3 x 102.5kgs

3 x 122.5kgs x 2 Sets

2 x 142.5kgs x 2 Sets

3 x 152.5kgs x 2 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

4 x 60kgs

3 x 72.5kgs

4 x 85kgs

4 x 92.5kgs x 3 Sets

2 Board

6 x 85kgs x 5 sets

DB Flies

10 x 25lb x 3 Sets

Sumo Rack Pulls Below Knee

3 x 102.5kgs

2 x 122.5kgs x 2 Sets

3 x 142.5kgs x 2 Sets (B)

4 x 162.5kgs x 2 Sets (B)

Lunges

10 x 20kgs x 3 Sets

Leg Raise

1 x 6 x 3 sets

Notes:

Repeat Day 2 of the Week 1, just noticeable the increase and settling in this round better. Hands took a bit of punishment today in the grip department.

Bench lowered the board to 2 board bit more work with tris.

Товарищ OB

[ohjoshua]

Hey OB,

I have been keeping up with your journal and noticed you are making good gains on your program. I know you have said it is not straight sheiko, but which sheiko program is it based on?

I was thinking of doing a sheiko for my next program. Which one would you recomend i starting on?

[alex-art]

Забавное название темы

Good luck with your work out.

Товарищ Alex :pfft:

[Old Bull]

Hey OB,

I have been keeping up with your journal and noticed you are making good gains on your program. I know you have said it is not straight sheiko, but which sheiko program is it based on?

I was thinking of doing a sheiko for my next program. Which one would you recomend i starting on?

The cycles I do are 12 weeks equipped, loosely based on #29 then #37 with a conditioning week at the beginning and a comp phase at the end. The one I am doing now is 12 week equipped reduced volume. There is also a 5 week comp prep that we put the guys on at The House but we have added a condition week to it, it is reasonably tough but you get a feel of what it is about. The 12 cycles are equipped but you can do them raw, the 5 week is Raw. You will get the same result % wise from the 5 week comp Prep as you would from the 12 week.

5 week comp prep with a condition week, would be a good one to start with. PM me

[Old Bull]

Забавное название темы

Good luck with your work out.

Товарищ Alex :pfft:

Товарищ Alex

в моем возрасте я нуждаюсь во всей помощи, которую я могу получить

с новым годом

Товарищ OB

[Old Bull]

Repeat 1st Block 2% increase Week 1 Day 3

B,S

Bench Press

5 x 20kgs

4 x 45kgs

3 x 67.5kgs

3 x 80kgs

3 x 90kgs

2 x 97.5kgs

2 x 105kgs x 2 Sets

1 x 112.5kgs

2 x 105kgs

3 x 97.5kgs

3 x 85kgs

3 x 72.5kgs

2 Board Bench Press

6 x 85kgs x 5 Sets

DB Flies

10 x 25lb x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs x 2 Sets(B)

2 x 142.5kgs (B)

3 x 152.5kgs x 3 Sets (B)

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Good session just the right amount for a holiday. Board Presses are going well dropped down to 2 Board this week fatiguing the tris quickly.

Weekly Analysis:

Good end to the first week of the 2% increase not to noticeable but still work. Raw Squats were tidy and sacroiliac is good.

Highlights:

Sumo Deadlift very pleasing and heaps to work on.

Товарищ OB

[PTinCHCH]

very nice work.

must have pecs of steel now.

got some good numbers in there

squats are lookn good too.

can you please enlighten me on what a 2 Board Bench Press is?

[rose]

Я надеюсь "старый автомобиль" пробеги хорошо в этом году Сэр

[Old Bull]

very nice work.

must have pecs of steel now.

got some good numbers in there

squats are lookn good too.

Thanks PT,

I would hope so they are at least tin working up to steel

Happy with how the Squats are going to.

very nice work.

can you please enlighten me on what a 2 Board Bench Press is?

More a tricep/lockout exercise 2 Board is about 4" 100mm, each board is 2" 50mm. The boards range fron 1 to 5 board 10" depending on where your weakness is you train to that board to make it stronger.

The boys doing 3 Board

[Old Bull]

Я надеюсь "старый автомобиль" пробеги хорошо в этом году Сэр

Вы, быть сильным как новая машина также

с новым годом

[PTinCHCH]

mean.

good work man.

[Old Bull]

Week 2 Day 1

S,B,S

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

2 x 102.5kgs

2 x 122.5kgs (B)

3 x 142.5kgs (B)

Squats 46 Centurion

3 x 167.5kgs (B) Straps Down

2 x 192.5kgs x 4 Sets (B) Straps Up

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 80kgs

3 x 92.5kgs

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 3 Sets

DB Flies

10 x 25lb x 3 Sets

4 Board Bench Press

3 second Pauses at top of each rep

2 x 135kgs x 5 Sets

Squats

3 x 105kgs

2 x 132.5kgs (B)

3 x 152.5kgs x 2 Sets (B)

Yoke SSB Ggood Mornings

5 x 60kgs x 5 Sets

Notes:

Second week of the repeat and even after the Bloatedness the workout was pretty good. Squats were good better speed and the walkouts alot tidier.

Bench 110 could not touch, (Feasting) but the 125s were good and fast.

Товарищ OB

[Viking Power]

Week 2 Day 1

S,B,S

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

2 x 102.5kgs

2 x 122.5kgs (B)

3 x 142.5kgs (B)

Squats 46 Centurion

3 x 167.5kgs (B) Straps Down

2 x 192.5kgs x 4 Sets (B) Straps Up

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 80kgs

3 x 92.5kgs

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 3 Sets

DB Flies

10 x 25lb x 3 Sets

4 Board Bench Press

3 second Pauses at top of each rep

2 x 135kgs x 5 Sets

Squats

3 x 105kgs

2 x 132.5kgs (B)

3 x 152.5kgs x 2 Sets (B)

Yoke SSB Ggood Mornings

5 x 60kgs x 5 Sets

Notes:

Second week of the repeat and even after the Boatedness the workout was pretty good. Squats were good better speed and the walkouts alot tidier.

Bench 110 could not touch, (Feasting) but the 125s were good and fast.

Товарищ OB

Good Squats OB, have you got a comp coming up is that why the use of gear?

[steak]

Did you use the shirt for the board presses too OB?

[Old Bull]

Good Squats OB, have you got a comp coming up is that why the use of gear?

Thanks,

Not till April VP, but I have been using my loose gear more for Neural Training just want to get my lines and setup right. This cycle only 2 more weeks then I start a 12 week comp cycle.

[Old Bull]

Did you use the shirt for the board presses too OB?

No been doing them Raw but may use the Shirt in the Next cycle. There has been bit of a discussion on this in the PH forum on one of the training logs.

[Viking Power]

Good Squats OB, have you got a comp coming up is that why the use of gear?

Thanks,

Not till April VP, but I have been using my loose gear more for Neural Training just want to get my lines and setup right. This cycle only 2 more weeks then I start a 12 week comp cycle.

Good stuff OB,how long did it take you to get use to brand new gear, like training sessions for an example for bench or squat? what were some issues that you faced? all the best for April

[Old Bull]

Week 2 Day 2

D,B,D

Sumo Deadlifts to Double Overhand Grip

4 x 60kgs

4 x 80kgs

4 x 102.5kgs

4 x 122.5kgs

4 x 142.5kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 92.5kgs x 3 Sets

DB Flies

10 x 25lb x 3 Sets

Deadlifts Hook Grip

3 x 102.5kgs

3 x 122.5kgs

3 x 142.5kgs (B)

Deadlifts Hook Grip Suit Bottom

3 x 155kgs (B)

3 x 165kgs x 4 Sets (B)

Lunges

10 x 20kgs x 3 Sets

Leg Raise

1 x 9 x 3 sets

Notes:

Day 2 of the Week 2 repeat, and things were a lot better, used double over hand for the pull to the knees then hook grip for the full pull.

Bench was good tried a smaller pipe higher up my back I think this is where I need to work on my arch or lack of arch it is pretty tight up around there.

Товарищ OB

[Old Bull]

Good stuff OB,how long did it take you to get use to brand new gear, like training sessions for an example for bench or squat? what were some issues that you faced? all the best for April

Shirts were the Hardest round 5 or 6 sessions depending on how tight, first session to a 4-5 board then 3-4 and so on then just getting something light enough to touch that you could press back up comfortably. The shirt it is mainly the groove or line the shirt wants to take. It will be different to your normal raw bench, once you have established this line then you train your raw bench line to your shirt. You have to start thinking about training for your shirt not so much for your Raw. That means triceps have to be strong enough to get the weight back up when the shirt gives out. 160 raw bench with shirt then tris need to do about 180-190 triples 3-5 board.

Squat suit is the same but you can have the straps down which makes it easier to get to parallel but the disadvantage is the line is different with the straps up so not as much work with straps down maybe 2 -3 sets. Depending on your style of squat whether the suit (we are talking about centurions here) helps you. Back Squat the Centurions work really well Quad or Olympic Style not so well but that also depends on the lifter. Same as the Bench Quads need to able to lockout 30-45kgs more than your Raw. The issue of breathing and your setup is quite important. With the suit and over 200kgs it is difficult first time to breath, the suit and weight compresses your Diaphragm making it hard to get a good breath in. Key is to take a big 2 big breaths before you step out big chest, head up then once you are out retake a smaller breath to start.

With both pain is customary and whelts through the skin is not uncommon, if you have a choice and enough in the Bank then training gear is a good option (1 size bigger) just keep the tighter stuff for comps. You would need help with the Shirt to put on and Spotters with the Squat Suit is vital. Working this stuff in, sometimes you just get out of line and lose the lift, not often but it can happen. That or good Safetys or Power rack to train in.

The equipment brings your raw strength up but the jury is out on how much Raw adds to your Equipped lifts.

[Viking Power]

Good stuff OB,how long did it take you to get use to brand new gear, like training sessions for an example for bench or squat? what were some issues that you faced? all the best for April

Shirts were the Hardest round 5 or 6 sessions depending on how tight, first session to a 4-5 board then 3-4 and so on then just getting something light enough to touch that you could press back up comfortably. The shirt it is mainly the groove or line the shirt wants to take. It will be different to your normal raw bench, once you have established this line then you train your raw bench line to your shirt. You have to start thinking about training for your shirt not so much for your Raw. That means triceps have to be strong enough to get the weight back up when the shirt gives out. 160 raw bench with shirt then tris need to do about 180-190 triples 3-5 board.

Squat suit is the same but you can have the straps down which makes it easier to get to parallel but the disadvantage is the line is different with the straps up so not as much work with straps down maybe 2 -3 sets. Depending on your style of squat whether the suit (we are talking about centurions here) helps you. Back Squat the Centurions work really well Quad or Olympic Style not so well but that also depends on the lifter. Same as the Bench Quads need to able to lockout 30-45kgs more than your Raw. The issue of breathing and your setup is quite important. With the suit and over 200kgs it is difficult first time to breath, the suit and weight compresses your Diaphragm making it hard to get a good breath in. Key is to take a big 2 big breaths before you step out big chest, head up then once you are out retake a smaller breath to start.

With both pain is customary and whelts through the skin is not uncommon, if you have a choice and enough in the Bank then training gear is a good option (1 size bigger) just keep the tighter stuff for comps. You would need help with the Shirt to put on and Spotters with the Squat Suit is vital. Working this stuff in, sometimes you just get out of line and lose the lift, not often but it can happen. That or good Safetys or Power rack to train in.

The equipment brings your raw strength up but the jury is out on how much Raw adds to your Equipped lifts.

Thanks OB I will remember all this info, seem I train alone I will need to use the power rack and maybe just move the bars down instead of boards at present till it touches the chest.

That will work the same OB?

Good info thanks for time mate?

VP

[Old Bull]

Thanks OB I will remember all this info, seem I train alone I will need to use the power rack and maybe just move the bars down instead of boards at present till it touches the chest.

That will work the same OB?

Good info thanks for time mate?

VP

Hey VP,

That's the best way even for the Squats set the pins come down touch back up, use this for your raw work for both Bench and Squat. Do shiney Land 1/4 -1/2 Squats Raw and with Suit bottoms this will help the lockout also get you and your CNS use to heavier weights just do triples.

Maybe catch up with some of the local PLs for a good equipped session.

[steak]

Great bit of info mate. Im looking forward to getting stuck in :nod:

[Old Bull]

Great bit of info mate. Im looking forward to getting stuck in :nod:

Cheers Steak

[Old Bull]

Week 2 Day 3

S,B,S

Squats

5 x 20kgs

5 x 60kgs

3 x 80kgs

3 x 102.5kgs

3 x 122.5kgs

2 x 142.5kgs (B)

3 x 152.5kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 80kgs

2 x 92.5kgs

3 x 97.5kgs

2 x 105kgs

1 x 112.5kgs

2 x 105kgs

3 x 97.5kgs

3 x 92.5kgs

3 x 80kgs

3 x 72.5kgs

2 Board Press

6 x 87.5kgs x 5 Sets

DB Flies

10 x 25lb x 3 Sets

Squats

3 x 112.5kgs (B)

3 x 132.5kgs (B)

3 x 152.5kgs (B)

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

A pretty good day today, Squats were tidy, good depth and all good sets. Bench was solid, just the GMs need to focus on these over the next few weeks..

Weekly Analysis:

Second week of the 2% increase and the subtle changes are noticeable but comfortable. Looking over the first block and I am pleased with the weights and how the lifts are going. Mind you I have I have only been doing 3 lift Sheiko for 9 months so still a lot to learn and progress.

Highlight:

The Sacroiliac bearable but with the Sumo seems a lot less pressure on it, so no lingering thoughts in the head when the Deads come along as to what might or could happen..

Товарищ OB

[ohjoshua]

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