Beaten Paths are For Beaten Men

[Old Bull]

Hey OB

Good training mate glad that raw training is coming along nicely, why the change to sumo / hook grip?

Thanks VP,

I have a hip issue the Sacroiliac, which is a lot better but Coventional Deadlift and normal grip puts pressure on my left hip. Only when I am getting up to my max weights. It has not got any better mind you I did not stop training. I started the hook grip on my conventional which gave the Bar a better path and came up evenly, which put no pressue on the hip. The problem was my hook grip was only at about 170-180kgs good for training but come comp time bang.

What's the benefits versus the con's just interested why I am seeing alot of people doing hook grip of lately, thanks VP

Hook grip has quite a few benefits.

(i) The Grip can give you a xtra 10kgs over the normal grip

(ii) You will never lose a bar (slip)

(iii) The Bar path is more even and puts you in a better postion for the lift

(iv) You will not tear a bicep which can happen and does to quite a few lifters

Humprey on The House Forum tore his the same way about 18 months ago.

And in past 3 years I know of 2 NZ lifters who have done it.

With the normal grip, there has been disscussion along the lines that your front Delt and Rear delts are not equal through the loading, each side has one over developed and the other under developed depending on which way you have your grip. As you pull from the floor there is a slight twisting in the hips to adjust to the load and balance difference, if you have any sort of hip issues then it complicates it even more.

I switched to Sumo because I did not want to stop training the pulls, and after the Nationals where I blew it out again and my deadlift had stalled because of this. It seemed the best option to keep training as I had about 10-11 months to get it right for the next nationals. The Hook grip well I was just not stong enough to hold the bar (could need a cup of HTFU) so by putting the 2 together both would grow at the same time I am now pulling 190s and the grip is fine where as before if I went to 170-200+ I would have to change to my normal grip. The sumo is going a lot better than I thought and may pass my conventional by the time the Nationals come.

Also Sheiko is not designed for Conventional Deadlift there is so much Squatting that when you come to Deadlift your back is fried. It is designed for Sumo Deadlifters, which I always had in the back of my mind the injury just made the decission a lot easier. Sometimes we have to go backwards to go forward for me this is my time to go backwards to get better. I have about 1 more year before I become Masters III 60+ the Masters II 50+ 100kg Deadlift record is 275kgs be good to make it 275.5 before I go up or get pretty close.

The only con with the Hook is the Pain :oops: :oops: :oops:

[Old Bull]

Week 4 Day 3

S,B

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

2 x 102.5kgs

3 x 122.5kgs

2 x 142.5kgs (B)

3 x 162.5kgs x 3 Sets (B)

(28)

Bench Press

5 x 20kgs

4 x 45kgs

2 x 67.5kgs

3 x 80kgs

4 x 92.5kgs x 4 Sets

(30)

3 Board Bench Press

6 x 92.5kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Yoke SSB Good Mornings

10 x 60kgs x 5 Sets

Notes:

Well a good short day and the end of the Repeat 4 week cycle with the 2% increase. Today the Squats went pretty well getting better depth and only a slight movement in the bottom of the Squat with my hip. The muscles surrounding the Sacroiliac are getting stronger and taking the loading better. Bench was good even with the 30 reps on the boards after.

Weekly Analysis:

This week saw a step up in intensity on my heavy day, equipment is feeling good, and my line at setup is a lot better, just little subtle tweaks here and there. Pattern learning these is pretty important this far out.

The Bench well Mondays effort was the best so far, I have sometimes been erratic with the shirt day not to sure if I do not give it the respect it needs and not rush it so much.

Highlights:

Deads again: I have been doing Sumo for 8 weeks now and pulled two doubles at 187.5kg really felt like testing it but that is 12 weeks away so just more time under the Bar.

Hook Grip:

This is going well still a pain but I double over hand for the Warm Ups then the rest is HG. My grip use to go at 170kg so if this goes to plan it will handle what I may do at the Nationals. It will have only taken about 20 months to use it in August.

Sacroiliac:

The Doc said my was hip fighting him when he was manipulating me this week, which has not happened before. He did surprise me and say he did not think it would get better which may have halted my lifting career if I heard him right. That also would have depended on me listening to him too, but I will question him more after his 5th set of 20rep squats. That way he will give me an honest answer because he will not have time to think.

Товарищ OB

[Viking Power]

Hey OB

Good training mate glad that raw training is coming along nicely, why the change to sumo / hook grip?

Thanks VP,

I have a hip issue the Sacroiliac, which is a lot better but Coventional Deadlift and normal grip puts pressure on my left hip. Only when I am getting up to my max weights. It has not got any better mind you I did not stop training. I started the hook grip on my conventional which gave the Bar a better path and came up evenly, which put no pressue on the hip. The problem was my hook grip was only at about 170-180kgs good for training but come comp time bang.

What's the benefits versus the con's just interested why I am seeing alot of people doing hook grip of lately, thanks VP

Hook grip has quite a few benefits.

(i) The Grip can give you a xtra 10kgs over the normal grip

(ii) You will never lose a bar (slip)

(iii) The Bar path is more even and puts you in a better postion for the lift

(iv) You will not tear a bicep which can happen and does to quite a few lifters

Humprey on The House Forum tore his the same way about 18 months ago.

And in past 3 years I know of 2 NZ lifters who have done it.

With the normal grip, there has been disscussion along the lines that your front Delt and Rear delts are not equal through the loading, each side has one over developed and the other under developed depending on which way you have your grip. As you pull from the floor there is a slight twisting in the hips to adjust to the load and balance difference, if you have any sort of hip issues then it complicates it even more.

I switched to Sumo because I did not want to stop training the pulls, and after the Nationals where I blew it out again and my deadlift had stalled because of this. It seemed the best option to keep training as I had about 10-11 months to get it right for the next nationals. The Hook grip well I was just not stong enough to hold the bar (could need a cup of HTFU) so by putting the 2 together both would grow at the same time I am now pulling 190s and the grip is fine where as before if I went to 170-200+ I would have to change to my normal grip. The sumo is going a lot better than I thought and may pass my conventional by the time the Nationals come.

Also Sheiko is not designed for Conventional Deadlift there is so much Squatting that when you come to Deadlift your back is fried. It is designed for Sumo Deadlifters, which I always had in the back of my mind the injury just made the decission a lot easier. Sometimes we have to go backwards to go forward for me this is my time to go backwards to get better. I have about 1 more year before I become Masters III 60+ the Masters II 50+ 100kg Deadlift record is 275kgs be good to make it 275.5 before I go up or get pretty close.

The only con with the Hook is the Pain :oops: :oops: :oops:

Hi OB

oh I see your point with your hip problem, sorry about that, but its good to see your deadlift is getting stronger, I just saw someone do hook grip but when it got heavy they changed back to Conventional.

You have answer my question to that it must be the pain put on the hands and fingers I guess that is something to over come when they are done more often?.

You keep training hard like you are and you will beat that record in masters II and I could only imagine that you will set some in the masters III class.

No one can stop you on becoming a record breaker but you... train hard OB

Hey OB I was at the gym tonight telling another powerlifter about the video above, they tell me the only way you can tear your bicep why doing deadlifts is that if you bend your arms during the lift and start pulling with your biceps? sort of makes sense doesn't it?

Thanks very much

VP

[Old Bull]

GPP

Sled Drag 70kgs

1 x 75 Steps x 2 Sets

DB Side Bends

10 x 70lbs x 2 Sets

Backward Sled Drag 70kgs

1 x 45 Steps x 2 Sets

Hammer Curls

10 x 25lbs x 2 Sets

Sled Rope Pulls

1 x 70kgs x 20 Meters x 2 Sets

Delt Combo

10 x 10lbs x 2 Sets

Neck Harness

10kgs x 20 x 2 Sets

Agile 6

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Notes:

Changed the way I Drag the Sled back to the original way, might have to drop the weight to 50kgs Also the Backwards Sled to will just see how it goes on Tuesday.

Another really hot and sweaty GPP session.

Товарищ OB

[startinfromscratch]

loving the volume your pumping out OB, you get through some serious poundage mate! inspiring log.

[Old Bull]

loving the volume your pumping out OB, you get through some serious poundage mate! inspiring log.

Thanks SFS,

Work capacity is getting up new 12 week cycle on Monday so should be interesting what is install for me.

[Old Bull]

Week 1 Day 1

Bench Press

5 x 20kgs

4 x 45kgs

3 x 60kgs

2 x 72.5kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs x 2 Sets

(26)

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs (B)

5 x 142.5kgs x 3 Sets (B)

(35)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Bench Press

3 x 65kgs

3 x 72.5kgs

3 x 85kgs x 4 Sets

(18)

4 Board Bench Press

(2 Second Holds)

6 x 110kgs x 5 Sets

(30)

Dumbbell Flies

10 x 25lb x 3 Sets

Pull Down Abs Straps

5 x 40kgs x 3 sets

Notes:

Did the Programme late today was out at Upper Hutt with Clint Stone Carving was hopeful of an empty gym no such luck but emptied out by the time I hit the Squats.

Trying something a little bit different in this cycle talked to the coach about keeping the board presses in at 3 times per week but upping the weight. I felt even thought the boards in the last cycle were only 95kgs I think it worked well for me so we will see how my tricep strength picks up over the next 12 weeks.

Товарищ OB

[Viking Power]

Hi OB

Good Squats today mate, What is your PB Squat at a comp mate, if 275kg, is record how far off are you?

[Old Bull]

Hi OB

Good Squats today mate, What is your PB Squat at a comp mate, if 275kg, is record how far off are you?

Hey VP that is the Deadlift record of 275. The Squat Record is 245 I hit 235 after my last cycle so at the CDs I am aiming for 237.5 which would leave me 4 months to get ready for the Nationals.

[Viking Power]

Hi OB

Good Squats today mate, What is your PB Squat at a comp mate, if 275kg, is record how far off are you?

Hey VP that is the Deadlift record of 275. The Squat Record is 245 I hit 235 after my last cycle so at the CDs I am aiming for 237.5 which would leave me 4 months to get ready for the Nationals.

Hey Mate,

Oh shit mate you'll smoke it OB good stuff :clap:

[Old Bull]

GPP

A1 Sled Drag 50kgs

1 x 100 Steps x 2 Sets

A2 Pull Down Abs

10 x 40kgs x 2 Sets

B1 Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

B2 Gayble Curls

10 x 20kgs x 2 Sets

C1 Battling Ropes

10 Both, 10 each, 10 Side 2 Side (Grappler Throws) x 2 Sets

C2 Face Pulls

10 x 100lbs x 2 Sets

C3 Neck Harness

20 x 10kgs x 2 Sets

Agile 6

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Damm another hot sticky day, reduced the weight on the Sled to 50kgs may have been a bit light but really felt it in the hips which is good. Increased the steps to a 100 and put is a couple of sets of Sacroiliac Stretching.

Товарищ OB

[jono]

man ob you are one of the greats.

always get em done.

:clap: :clap: :clap: :clap:

[Old Bull]

Hi OB

Good Squats today mate, What is your PB Squat at a comp mate, if 275kg, is record how far off are you?

Hey VP that is the Deadlift record of 275. The Squat Record is 245 I hit 235 after my last cycle so at the CDs I am aiming for 237.5 which would leave me 4 months to get ready for the Nationals.

Hey Mate,

Oh shit mate you'll smoke it OB good stuff :clap:

That's the plan VP :pray:

[Old Bull]

man ob you are one of the greats.

always get em done.

:clap: :clap: :clap: :clap:

Got to work twice as much to keep up with you young fella's

[steak]

battling ropes wouldve been a goodie in the muggyness too :roll: Good work sir

just as matter of interest..how long are they mate? 40mm diameter too eh?

[Old Bull]

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

(22)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

4 x 85kgs

4 x 92.5kgs x 3 Sets

(31)

4 Board Bench Press

6 x 110kgs x 5 sets

(30)

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

4 x 162.5kgs x 3 Sets

(25)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 1, of the comp prep cycle, settling into the routine well. Conditioning is picking up and hook grip is improving.

Board press 6 x 5 sets coach upped the weight to 110kgs on Monday so today it was bang on after Mondays session at the same weight, it will be interesting to how Fridays sets go.

Товарищ OB

[Old Bull]

battling ropes wouldve been a goodie in the muggyness too :roll: Good work sir

just as matter of interest..how long are they mate? 40mm diameter too eh?

The Ropes is about 35 meters long we also have two hanging from the ceiling they are about 6 meters long and 500mm apart good for doing two handed pull ups mind you that is for those light weights. No good for the Fat Mans

[Old Bull]

GPP

Sled Drag 50kgs

1 x 100 Steps x 2 Sets

DB Side Bends

10 x 70lbs x 2 Sets

Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

Hammer Curls

10 x 25lbs x 2 Sets

Sled Rope Pulls

1 x 70kgs x 20 Meters x 2 Sets

Rear Delt Combo

10 x 10lbs x 2 Sets

Neck Harness

20 x 10kgs x 2 Sets

Agile 6

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Sacroiliac Stretch

1 x 1 Minute x 2 Sets Each Hip

Notes:

Not to sure on todays Sled work as the hips got a good workout might be from the Walking Lunges yesterday. Had planned on doing some Fedor Sledge Hammer on tyre workouts but will try that on Saturday.

Another really hot and sweaty GPP session.

Товарищ OB

[Viking Power]

GPP

Sled Drag 50kgs

1 x 100 Steps x 2 Sets

DB Side Bends

10 x 70lbs x 2 Sets

Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

Hammer Curls

10 x 25lbs x 2 Sets

Sled Rope Pulls

1 x 70kgs x 20 Meters x 2 Sets

Rear Delt Combo

10 x 10lbs x 2 Sets

Neck Harness

20 x 10kgs x 2 Sets

Agile 6

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Sacroiliac Stretch

1 x 1 Minute x 2 Sets Each Hip

Notes:

Not to sure on todays Sled work as the hips got a good workout might be from the Walking Lunges yesterday. Had planned on doing some Fedor Sledge Hammer on tyre workouts but will try that on Saturday.

Another really hot and sweaty GPP session.

Товарищ OB

Hey OB,

Weather taking its toll on me too, that pipe exercise do you just lie on the bench with the pipe under your back for 20 seconds or do you bench with it under your back?

VP

[ohjoshua]

good Q, VP.

adding to that question.... what is its purpose? increasing the flexability of the arch (more of an arch)? or for back health?

cheers

OJ,

[Old Bull]

GPP

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Hey OB' date='

Weather taking its toll on me too, that pipe exercise do you just lie on the bench with the pipe under your back for 20 seconds or do you bench with it under your back?

VP[/quote']

I use a 85mm in training and try to work it up and down my back. The 110mm is just with my hands on a empty bar and hold for 20seconds will take it up to 30 secs next week. My bum is not quite touching but it is pretty close. You might already start on the 110 as most of the young guys can arch over that pipe. It has taken me 57 years to stiffen my back so it is a slow process getting it to bend.

[Old Bull]

good Q, VP.

adding to that question.... what is its purpose? increasing the flexability of the arch (more of an arch)? or for back health?

cheers

OJ,

Yeah OJ,

Increasing the flexabilty of my arch, with the view of shortening the stroke on my Bench giving me a better lift total. Work in Progress :pray:

[Viking Power]

GPP

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Hey OB' date='

Weather taking its toll on me too, that pipe exercise do you just lie on the bench with the pipe under your back for 20 seconds or do you bench with it under your back?

VP[/quote']

I use a 85mm in training and try to work it up and down my back. The 110mm is just with my hands on a empty bar and hold for 20seconds will take it up to 30 secs next week. My bum is not quite touching but it is pretty close. You might already start on the 110 as most of the young guys can arch over that pipe. It has taken me 57 years to stiffen my back so it is a slow process getting it to bend.

Oh that's great, I have seen foam bars being used on elite fitness site, your bar is better idea I think no give in steel pipe, I am starting late to brother 36yrs old

I watched a video posted by AJ Roberts up your bench, and one by Dave Tate also they tell you to throw your shoulders and traps on the bench and use a lock elbow close grip style of bench but it will be interesting to see how good my arch is one day.

I can only image it would take off more bench movement and we all want that cheers OB good stuff

[Old Bull]

Just pick up some off cuts of PVC pipe they come in all sizes the larger sizes are sewer and storm water far bigger than the 110mm, 65mm is drain pipe size.

There is a discussion on flared or tucked elbows which you may have to trial, the closer the grip the further you have to push the bar but that grip helps with your lock out.

[Viking Power]

Just pick up some off cuts of PVC pipe they come in all sizes the larger sizes are sewer and storm water far bigger than the 110mm, 65mm is drain pipe size.

There is a discussion on flared or tucked elbows which you may have to trial, the closer the grip the further you have to push the bar but that grip helps with your lock out.[/quote

]

What do you use OB? - I am guessing flared? I like their style makes alot of sense to me the shoulder, trap, arch tucked elbow thing the clip also showed how you can save less bench movement by doing it there way opposed too other ways whether its right or wrong I guess you just need to fully belief in the method you chose to do , the only down side is that you need alot of tricep power

VP