Beaten Paths are For Beaten Men

[ohjoshua]

some good points in this journal.

[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.[/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

Yeah I am Flared I need more back thickness for the tuck plus a lot more tricep strength and a decent Arch. But if you are starting out then the Tuck is better to learn, the boys are talking now on PH (Humphreys Gulag journal) about getting away from the tuck with the new Katana's and coming back to a bit of flare.

After all this Board work and at the end of this cycle I may try the Tuck on my next cycle. My triceps strength should a lot better this week 90 reps at 110kgs, I tried it a while back but with a shoulder/rotator issue I stuck with the Flare.

OB

[Old Bull]

some good points in this journal.

Cheers OJ

[Old Bull]

Week 1 Day 3

B,S

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 90kgs

2 x 97.5kgs

2 x 105kgs x 2 Sets

1 x 112.5kgs

2 x 105kgs

2 x 97.5kgs

3 x 85kgs

3 x 72.5kgs

(35)

4 Board Bench Press

6 x 110kgs x 5 Sets

(30)

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

2 x 142.5kgs (B)

3 x 152.5kgs x 3 Sets (B)

(39)

Yoke SSB Good Mornings

5 x 70kgs x 5 Sets

Notes:

Good sets of Squats today and bench felt good..

Weekly Analysis:

This week was a back off week as my equipped cycle starts next week. I had just finished 8 weeks equipped so nice to have a light week so to say.

Lifts for the week:

Squat 74, Bench 200 (90 @ 4 Board), Dead 47.

This is the first week with the increased Board work, today's set was bang on, I was thinking of dropping it down to 3 but may give it another week. I have been sticking to the Agile 6 next week will up it to the 8 but I feel this will have a good benefit with my lifting especially with the Squat and Dead. Arch work is slow but I have 7 months to get it to where I want it to be.

Highlights:

Sacroiliac/Hip it has been the first week in over 18 months that I have not needed to Ice it first thing in the morning and straight after Squatting or Deadlifting. I feel lost putting my log up without my trusty Ice pack numbing the crap out of me.

Товарищ OB

[Old Bull]

GPP

A1 Sled Drag 60kgs

1 x 100 Steps x 2 Sets

A2 Pull Down Abs

12 x 40kgs x 2 Sets

B1 Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

B2 Gayble Curls

12 x 20kgs x 2 Sets

C1 Battling Ropes

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

C2 Face Pulls

12 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, increased the weight on the sled to 60kgs, really starting to feel these in the hips good.

Товарищ OB

[Viking Power]

Good stuff OB,

I bet the city is busy with ACDC around, keep training hard OB

VP

[Old Bull]

Good stuff OB,

I bet the city is busy with ACDC around, keep training hard OB

VP

Cheers

Them Crooked Vultures last night and ACDC tonight heaps of Black Ts,

Black Jeans, Mullets, Bogans Heaven towns been rocking.

[Viking Power]

Good stuff OB,

I bet the city is busy with ACDC around, keep training hard OB

VP

Cheers

Them Crooked Vultures last night and ACDC tonight heaps of Black Ts,

Black Jeans, Mullets, Bogans Heaven towns been rocking.

, its lucky we live for training then hahaha off for nap big guy

[Old Bull]

Week 2 Day 1

S,B,S

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

3 x 102.5kgs

2 x 122.5kgs (B)

3 x 142.5kgs (B)

(20)

Squats 46 Centurion

3 x 167.5kgs (B) Straps Down

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

(11)

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 80kgs

3 x 92.5kgs

(17)

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 3 Sets

(12)

DB Flies

10 x 25lb x 3 Sets

4 Board Bench Press

2 second Pauses at top of each rep

3 x 135kgs x 5 Sets

(15)

Squats

3 x 105kgs

2 x 132.5kgs (B)

3 x 152.5kgs x 2 Sets (B)

(11)

Yoke SSB Ggood Mornings

5 x 70kgs x 5 Sets

Notes:

Did this as the Coach has been tied up with The Raw Unity Meet this weekend so just reapeated one of my earlier Geared sessions. Should be pretty close to what he would have had install for me.

Bench was a bit odd at the beginning but sorted itself out at the end.

Товарищ OB

[Old Bull]

Good stuff OB,

I bet the city is busy with ACDC around, keep training hard OB

VP

Cheers

Them Crooked Vultures last night and ACDC tonight heaps of Black Ts,

Black Jeans, Mullets, Bogans Heaven towns been rocking.

, its lucky we live for training then hahaha off for nap big guy

Thats True VP

[Old Bull]

GPP

A1 Sled Drag 60kgs

1 x 100 Steps x 2 Sets

A2 DB Side Bends

12 x 70lbs x 2 Sets

B1 Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

B2 Hammer Curls

12 x 20lbs x 2 Sets

C1 Sled Rope Pulls

1 x 70kgs x 20 Meters x 2 Sets

C2 Rear Delt Combo

10 x 10lbs x 2 Sets

C3 Neck Harness

20 x 10kgs x 2 Sets

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 5 Sets

Sacroiliac Stretch

1 x 1 Minute x 2 Sets Each Hip

Notes:

Sled really starting to work the hips glad I dropped the weight down this far more effective. Upped the Agile to seven of course I leave one of the harder ones out.

Another really hot and sweaty GPP session, have to dropping some of that excess baggage I picked up over Christmas....

Товарищ OB

[Viking Power]

="Old Bull"]GPP

A1 Sled Drag 60kgs

1 x 100 Steps x 2 Sets

A2 DB Side Bends

12 x 70lbs x 2 Sets

B1 Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

B2 Hammer Curls

12 x 20lbs x 2 Sets

C1 Sled Rope Pulls

1 x 70kgs x 20 Meters x 2 Sets

C2 Rear Delt Combo

10 x 10lbs x 2 Sets

C3 Neck Harness

20 x 10kgs x 2 Sets

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 5 Sets

Sacroiliac Stretch

1 x 1 Minute x 2 Sets Each Hip

Notes:

Sled really starting to work the hips glad I dropped the weight down this far more effective. Upped the Agile to seven of course I leave one of the harder ones out.

Another really hot and sweaty GPP session, have to dropping some of that excess baggage I picked up over Christmas....

Hey OB,

Your Journal says you sit between 97 -99kg has Xmas lunch put you over the ton?

Or do you train over a hundard and drop bodyweight for comp, what do you think about gaining an extra 5 - 10kg bodyweight and drop it before comp do you think this helps or not?

Товарищ OB

[Old Bull]

Hey OB,

Your Journal says you sit between 97 -99kg has Xmas lunch put you over the ton?

Or do you train over a hundard and drop bodyweight for comp,

Yeah a fair bit over, 105 :oops: I have tried to get to 96 that way I could carb up 2 days out and add about 2-3 kilos. But the training especially Boris I just have to eat so I sit just over the 100 about 101-102, Then just 3-4 liters of H2O in the week leading up, no carbs and I usually come in on comp days at around 99.6-99.9.

what do you think about gaining an extra 5 - 10kg bodyweight and drop it before comp do you think this helps or not?

I have known guys to do what I did above and drop 7kgs and have come up short, a few of the top 100kg lifters in NZ are never below a 100 while training. When I was at the Oceania's in Townsville I spent a lot of time with one of NZs top 100kg lifter. We talked alot about body weight and training he would be 101-101.5 the night before drop his creatine 3 days out, eat a big protien meal the night before and come in 99.95. It was unreal and he did this every comp he had low bodfat and competed at the max weight he could be at.

Being to light you are giving way extra power you are either a full 100 or a full 90. It helps to bulk up and lose the BF slowly leading into a comp, ie 12 week cycle, but too drastic and it would hinder performance. A half a kilo a week over 10 weeks would be pretty good and would keep your strength up and lose fat.

Would be a pretty good topic this.

[Viking Power]

Thats awesome stuff OB, That bloke you spent time with must ready know this body well, amazing mate

It must be great to spend time with top level people in the sport and pick up new information like this just to see what the best do

cheers OB

[Old Bull]

Week 2 Day 2

D,B,D

Deadlifts to The Knees Hook Grip

4 x 70kgs

4 x 102.5kgs

4 x 122.5kgs

4 x 142.5kgs x 3 Sets

(24)

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

(27)

4 Board Bench Press

6 x 115kgs x 5 sets

(30)

DB Flies

10 x 25lb x 3 Sets

Deadlifts Hook Grip

3 x 102.5kgs

2 x 122.5kgs

3 x 142.5kgs

(8)

Deadlifts Hook Grip Suit Bottom

3 x 157.5kgs (B)

3 x 170kgs x 4 Sets (B)

(15)

Lunges

10 x 20kgs x 3 Sets

Leg Raise

1 x 9 x 3 sets

Notes:

Day 2 of the Week 2, and things went petty well Had Tim Germanchis doing the the last Deadlift session with me. Brought my legs just a bit closer to the bar about a inch more, something KP said on Humphpreys post. All 1st reps were good and fast and a straight line. 2nd a bit over the place as far as setup went just rushed them. Will take a little bit more time and setup properly. The lifts felt a lot better it was good somebody giving me ques for a change.

Reading my last cycle and post at this stage, I did not do the last set at 170 hip was playing up. It is a bit warm but that would come from a couple of the lifts were out of line. If I can keep each rep at the intensity and technique of the first then it looks good.

Comrade OB

[Old Bull]

That bloke you spent time with must ready know this body well, amazing mate

It must be great to spend time with top level people in the sport and pick up new information like this just to see what the best do

cheers OB

There was another 100kg lifter Stan Day 228 Bench he was the same but was a lot leaner would drop 1-1.5kgs overnight at the Nationals in 2007 came in at 99.95. I do not even think I could take that risk and be on the button, they as you said had food intake supps all sussed and knew their bodies. Look and watch and ask when you do the Waikato/Bop Comp, how they get prepared, warms ups, focus before a lift everything.

[Viking Power]

That bloke you spent time with must ready know this body well, amazing mate

It must be great to spend time with top level people in the sport and pick up new information like this just to see what the best do

cheers OB

There was another 100kg lifter Stan Day 228 Bench he was the same but was a lot leaner would drop 1-1.5kgs overnight at the Nationals in 2007 came in at 99.95. I do not even think I could take that risk and be on the button, they as you said had food intake supps all sussed and knew their bodies. Look and watch and ask when you do the Waikato/Bop Comp, how they get prepared, warms ups, focus before a lift everything.

Yeah mate will do, I have being watching alot on you tube also just saw the movie power unlimited, I really like Ed Coan and Captain Kirk he's the man, bloody awesome

[Old Bull]

GPP

A1 Sled Drag 60kgs

1 x 100 Steps x 2 Sets

A2 Pull Down Abs

12 x 40kgs x 2 Sets

B1 Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

B2 Gayble Curls

12 x 20kgs x 2 Sets

C1 Battling Ropes

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

C2 Face Pulls

12 x 100lbs x 2 Sets

C3 Neck Work

1 x 8 x 2 Sets

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 5 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Better day not so hot, The Doc got me to change my Neck Work in the Harness. Trying to get more flexibilty there for the Deadlift. Foam work on the IT Bands is pretty good I can smile while doing it

Товарищ OB

[jono]

nice work you crazy old bastard :grin:

wont see me dragging a sled around in this heat 8)

[Old Bull]

I have being watching alot on you tube also just saw the movie power unlimited, I really like Ed Coan and Captain Kirk he's the man, bloody awesome

Captain Kirk first man to Squat a 1000lbs, look up some of Derek Pomanas lifting he is from NZ and from our Association, World Champion 3 Times 110kgs Class and competed against Ed Coan pretty sure he beat him.

[Old Bull]

nice work you crazy old bastard :grin:

wont see me dragging a sled around in this heat 8)

And hopefully strong too

[Viking Power]

I have being watching alot on you tube also just saw the movie power unlimited, I really like Ed Coan and Captain Kirk he's the man, bloody awesome

Captain Kirk first man to Squat a 1000lbs, look up some of Derek Pomanas lifting he is from NZ and from our Association, World Champion 3 Times 110kgs Class and competed against Ed Coan pretty sure he beat him.

Yeah mate I will look him up tonight - great for NZ alright, you might find that Lee Moran squatted a 1000lbs first officially my brother he another powerhouse would be great to train with these sort of people, but I love captian kirk's attitude bloody awesome. :clap:

missed two

got the third

I hope that works OB

[Old Bull]

Yeah remeber Lee that was out of it, what I should have said, was I think Kirk was the first IPF 1000lber. Might have to recheck my history.

[Viking Power]

Yeah remeber Lee that was out of it, what I should have said, was I think Kirk was the first IPF 1000lber. Might have to recheck my history.

Oh True mate, not sure about that one you are probably right then I just thought seem it was'nt out of a mono rack it must of been IPF.

Never the less both great powerlifters

[Viking Power]

hey OB

this one is great, the best of the best.