Beaten Paths are For Beaten Men

[Old Bull]

Hey OB, just a quick question on the Nutrition side of Powerlifiting....but is their really a strict nutritional programme powerlifters stick to, or is it just eat anything??

Hey Specter,

It all depends on where and what you want, If you are 99-101kgs then it would be a high protien low carb. If you want to get up in the next class then carb away. Most guys if they are starting out just eat anything the training will take care of most things but a lot of us eat pretty clean 2 3 cheat meals a week.

The main thing is to try and change you BF and increase muscle size while staying in the same weight class. We are not so strict as BBs, the harder you train the more you eat but I never go above 102-103 I can drop 1-2 kgs in a week without losing to much strength any more and the comp totals could suffer.

OB

[Specter]

Thanks for that OB.....cleared quite a bit up for me :grin:

[Viking Power]

Hey Bro,

I built my Yoke Bar I did not quite like the Cambered SSB which a lot of gyms have in NZ GetStrength make them.

Hey Bro

Thanks for that, no luck with that kind off bar today brother, maybe next year might look at buying one after I get all my suits and stuff that the end of this year thanks OB

VP

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time

1 x 9mins.59s approx 520 meters

A2 Pull Down Abs 30kgs By Time

1 x 3mins. 32s approx 80reps

B1 Gayble Curls 15kgs by Time

1 x 1min.25s approx 35 reps

B2 Face Pulls 100lb by Time

1 x 1min.36s approx 45 reps

Depth Squats 20kgs by Time

1 x 1min. 25s

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 7 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Lowered the weight and got more time, the worst was the Pull Down abs at 70 I went this seems ok 75 yeah bit touchy 80 I should stop. Soon as I got out of the straps I just buckled up with cramp if some newbie had walked in he would have thought I was having a hear attack.

Hips have been just a bit clicky in certain positions so I have included Depth Squats to get a lot more movement in my hip socket.

Товарищ OB

[Old Bull]

Hey Bro,

I built my Yoke Bar I did not quite like the Cambered SSB which a lot of gyms have in NZ GetStrength make them.

Hey Bro

Thanks for that, no luck with that kind off bar today brother, maybe next year might look at buying one after I get all my suits and stuff that the end of this year thanks OB

VP

Cheers VP,

They are a good bar but not a necessity standard GMs work well.

[Old Bull]

Week 5 Day 3

B,S,

Bench Press

5 x 20kgs

4 x 45kgs

4 x 65kgs

4 x 77.5kgs

3 x 90kgs

3 X 97.5kgs

2 x 105kgs x 2 Sets

1 x 112.5kgs

2 x 105kgs x 2 Sets

3 x 97.5kgs

4 x 85kgs

4 x 72.5kgs

(41)

4 Board Bench Press

6 x 110kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 4 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs x 2 Sets (B)

3 x 142.5kgs (B)

3 x 152.5kgs x 4 Sets (B)

(39)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Another hot session Bench went pretty well and so did the Squats just got force the knees out a bit more at the bottom to open up the hips.

Weekly Analysis:

This week was like a deload week, no equipment which is good break. The weights even though they were at 75% 3 x 4s, really gets the heart thumping.

Interesting to see what the coach has for me next week.

Товарищ OB

[Viking Power]

Hey OB

Just going though the Bible mate :pfft: looking solid as ever mate well done, all raw too, you notice much differnce from gear to raw workout sessions?

maybe time wise I guess? great going OB

6 weeks for me 7 for you aye.

VP

[steak]

The "bull" is strong like tractor 8)

Going to be some good journal following over these next few weeks

[Old Bull]

Hey OB

Just going though the Bible mate :pfft: looking solid as ever mate well done, all raw too, you notice much differnce from gear to raw workout sessions?

maybe time wise I guess? great going OB

6 weeks for me 7 for you aye.

VP

Its a good read,

Yeah the Change to Sumo has had a good effect on my squatting, the raw work is a good break. The first cycle I was pretty banged around and would look at fridays with a bit of trepadation, conditioning was no where, I kinda really enjoy these days now. Not that Sheiko has any respect for how lifters feel there needs or wants, just do the programme.

The "bull" is strong like tractor 8)

Going to be some good journal following over these next few weeks

Thanks Bro,

Yeah things are starting to heat up time to iron out the bugs.

[Old Bull]

Saturday 27/02/2010

GPP

A1 Sled Drag 30kgs By Time

1 x 10mins.5s approx 520meters

A2 DB Side Bends 50lbs By Time

1 x 3min.9s approx 60 reps each side

B2 Hammer Curls 20lbs by Time

1 x 1min approx 30 reps each side

B2 Hungarian Blaster 13kgs by Time

1 x 1min.12s approx 40 swings

C1 Depth Squat 20kgs by Time

1 x 1min.21s approx 30 squats

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 7 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Total Time 16mins.47s

Getting the feel of the time stuff now bit more comfortable with it and down to one set each exercise.

Товарищ OB

[Old Bull]

Week 6 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs (B)

3 x 142.5kgs (B)

(23)

Squats 46 Centurion

3 x 162.5kgs (B) Straps Down

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

(15)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 92.5kgs

(18)

Bench Press Fury Shirt 46

3 x 115kgs

2 x 132.5kgs x 4 Sets

(15)

4 Board Bench Press

6 x 140kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Squats

3 x 112.5kgs

3 x 132.5kgs (B)

3 x 152.5kgs (B) x 3 Sets

(15)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

After the Raw week It was good to get back into the equipment, did my work sets Squats with the straps down. Just working on getting better depth. Bench well this was a bit of a clusterF, put the tighter 46 on struggled to get it on by myself and it is a bit tight. Bench was all over the place so will look at this may try a bigger 46 or lose the extra kilos I have put on.

Товарищ OB

[steak]

extra kilos....i'll take em off ya hands mate

[Viking Power]

extra kilos....i'll take em off ya hands mate

Now Steak time to share...

good stuff OB I guessing you are still over the ton mate, Doing raw for one week does that throw out your grove with gear in such a short time? or is it just because the gear is tighter which causes it to be out of whack?

VP

[Specter]

Fark..I gotta work on the PL lingo... :?

[Old Bull]

extra kilos....i'll take em off ya hands mate

I wish it was that easy, had a prick of time with birthdays etc all at Valentines, and you know what PLs are like at a all you can eat buffet.

extra kilos....i'll take em off ya hands mate

Now Steak time to share...

good stuff OB I guessing you are still over the ton mate, Doing raw for one week does that throw out your grove with gear in such a short time? or is it just because the gear is tighter which causes it to be out of whack?

VP

Yeah Bro still over the Ton, wanted to try a tighter shirt and get my % up on work sets, 2 mistakes did it alone, and should have test run the shirt. I have got bigger on Sheiko but still a couple of kilos to lose so it should come right.

It was jumping into a bit tighter Bench Shirt and thinking it would be easy.

Fark..I gotta work on the PL lingo... :?

Ask Big Willie he would have some old skool lingo!!

OB

[Viking Power]

hey mate,

yeah I have only read a on gear, haven't used it myself, but from what I have read they say I tighter you go the harder the gear is to use, as elite lifters use super tight gear and the russians just cut the gear off after comp is finished :shock:

a couple of people have told me to start with gear one size bigger than I need what do you think on this or is the above just here say?

VP

[steak]

hey mate,

yeah I have only read a on gear, haven't used it myself, but from what I have read they say I tighter you go the harder the gear is to use, as elite lifters use super tight gear and the russians just cut the gear off after comp is finished :shock:

a couple of people have told me to start with gear one size bigger than I need what do you think on this or is the above just here say?

VP

Im eating way more cookies and cakes to try and fill out my squat suit

[Old Bull]

hey mate,

yeah I have only read a on gear, haven't used it myself, but from what I have read they say I tighter you go the harder the gear is to use, as elite lifters use super tight gear and the russians just cut the gear off after comp is finished :shock:

a couple of people have told me to start with gear one size bigger than I need what do you think on this or is the above just here say?

VP

It is a good idea to start with gear one size bigger if you have the dollars, with Sheiko you need 2 sets of gear. One for training with weights up to 85% and hitting depth in the Squat and touching the chest in the Bench, the other for competiton. You will get the feel of the gear and also learn its lines even with a looser set you will still get a reasonable carry over maybe 5-10%. You may be able to pick up some gear second hand which would be cheaper.

[Old Bull]

hey mate,

yeah I have only read a on gear, haven't used it myself, but from what I have read they say I tighter you go the harder the gear is to use, as elite lifters use super tight gear and the russians just cut the gear off after comp is finished :shock:

a couple of people have told me to start with gear one size bigger than I need what do you think on this or is the above just here say?

VP

Im eating way more cookies and cakes to try and fill out my squat suit

That is the other way too and it works well :clap:

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time

1 x 10mins.02s approx 560 meters

A2 Pull Down Abs 30kgs By Time

1 x 3mins. 27s approx 80reps

B1 Gayble Curls 15kgs by Time

1 x 1min.05s approx 40 reps

B2 Face Pulls 100lb by Time

1 x 1min.02s approx 40 reps

Depth Squats 20kgs by Time

1 x 1min. 14s approx 40 reps

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 7 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Lot better this round on a few things, the sled went well another 2 lengths in the same time and my abs were not totalled after 80 reps like last week.

Depth Squats were a little bit better hope to get more movement in my hip socket.

Товарищ OB

[steak]

Death squats :twisted: please share as this sounds like its right up my alley

[Old Bull]

Week 6 Day 2

D,B,D

Deadlifts Hook Grip to The Knees

3 x 70kgs

4 x 102.5kgs

4 x 122.5kgs

4 x 142.5kgs x 3 Sets

(23)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 92.5kgs x 4 Sets

(30)

4 Board Bench Press

6 x 112.5kgs x 5 sets

(30)

DB Flies

10 x 25lb x 3 Sets

Deadlifts Sumo Hook Grip

3 x 102.5kgs

3 x 122.5kgs

3 x 142.5kgs

(9)

Deadlifts Sumo HG Suit Straps Down

3 x 160kgs (B)

3 x 170kgs x 4 Sets (B)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 6, and things were a lot better today. Tried something just a slight bit different with my Deadlifts. Pulled of a 25mm matt made things just that bit more interesting, had to get the start position right or it was hard work. Will do this for the next few weeks.

Board work is improving good pauses at the bottom fo all sets and a slight increas 2.5kgs.

Товарищ OB

[steak]

How long did that lot take ya? There's some work there cobber!

[Old Bull]

Death squats :twisted: please share as this sounds like its right up my alley

Hey Steak,

It feels like a Death Squat after a minute or two, it is a Hip Flexibilty Technique exercise. Grab a Hungarian Blaster KB/DB stand on 2 Boxes/Benches hold between legs and Squat well below parallel.

[Old Bull]

How long did that lot take ya? There's some work there cobber!

About an hour 45 minutes I think I thiught it would be a quick day