Beaten Paths are For Beaten Men

[teamfatboy]

Place looks wicked OB... hell, if my gym wasn't 100m from my office I'd move.

[ohjoshua]

very cool...

so does that copyright mean we cant steal idead for our gym? lol

[Old Bull]

Week 9 Day 1

S,B

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs (B)

3 x 142.5kgs x 2 Sets (B)

2 x 152.5kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 90kgs x 2 Sets

2 x 97.5kgs x 3 Sets

Notes:

Skills Evaluation Week so just a light session before Wednesday.

Товарищ OB

[Old Bull]

Place looks wicked OB... hell, if my gym wasn't 100m from my office I'd move.

Thanks Bro,

You never know TFB, (once you have out grown where you are)

very cool...

so does that copyright mean we cant steal idead for our gym? lol

Cheers Oj

I tried 3 different clips with the same sort of beat for the photo's but Youtube said :naughty:

[jono]

house looking outstanding as always OB

[Old Bull]

Rehab/Flexibilty:

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:

Just did Rehab and Flexibilty again today skills tomorrow.

Товарищ OB

[Old Bull]

house looking outstanding as always OB

Thanks Jono

[Old Bull]

Week 9 Day 2

Skills Evaluation

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 Loose 46 Centurion

2 x 160kgs (B) Straps Down

2 x 185kgs (B) Straps Down

1 x 207.5kgs (B) Straps Up Wraps

1 x 220kgs (B) Straps Up Wraps parallel

(6)

Bench Press

5 x 20kgs

5 x 45kgs

3 x 65kgs

3 x 77.5kgs

2 x 92.5kgs

(18)

Bench Press Bench Shirt 46 Fury

2 x 115kgs

2 x 132.5kgs

1 x 142.5kgs

1 x 150kgs 2" off went back over face

1 x 150kgs Touched

(7)

Deadlifts Sumo DOH Grip

3 x 70kgs

3 x 102.5kgs

2 x 122.5kgs

2 x 142.5kgs

(10)

Deadlifts Sumo Loose Suit Hook Grip

2 x 160kgs Straps down

2 x 180kgs Straps down

1 x 202.5kgs Straps up

1 x 215kgs Straps Up

(6)

Notes:

Squats put my loose suit was going to change at around 220. Warms ups went well so did the work sets. Put the wraps on as I got into my top sets. 207.5 in the loose suit felt not to bad checked vid about 1" - 1 1/2" off parallel. Decided to keep the loose suit on, 220 bang on parallel bit ugly coming up felt like it anyway. Pretty pleased with the old suit, it is not giving me a hell of lot.

Bench same again used the 46 shirt not my comp shirt and no boards this round. 142.5 no where near touching so went to 150 1st rep 2-3" off, bar shot back over my head hard to lock out had a slow descent. Refocused brought the bar down quicker hit the chest, locked out good. Have put a bit of size on so will look at getting a bit more work in with the 46.

Deads went really well, have been wondering how sumo and the hook grip will stack up at % over 90%. Miss fired on the first 202.5 did not even leave the floor stood up reset, pop good lift and a Sumo PB. Loaded to 215 came off the floor good a bit slow but locked out grip held and a new Sumo PB. Last cycle missed 212.5kg conventional as the hip went pretty happy no hip issues and sumo is coming along, a good decision to change.

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

Товарищ OB

[drizzt]

:clap: :clap: Nice work all round OB :nod:

[steak]

Great result OB :clap: Nice work with the sumo deads!

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time

1 x 10mins.25s 640 meters

A2 Pull Down Abs 30kgs By Time

1 x 3mins. 29s 80reps

B1 Rear Delts 10lbs by Time

1 x 1min.03s 40 reps

B2 Face Pulls 100lb by Time

1 x .56s 40 reps

Depth Squats 20kgs by Time

1 x 1min. 10s 40 reps

Total Time: 17mins.3s

Notes:

Only enough time for the GPP today heaps doing Skills

Товарищ OB

[Old Bull]

:clap: :clap: Nice work all round OB :nod:

Thanks Drizzt

Great result OB :clap: Nice work with the sumo deads!

Yeah Steak, pretty happy with 4 months of doing them

[startinfromscratch]

wicked OB, solid lifting as always. how did the hip hold up to the skills eval??

[Old Bull]

wicked OB, solid lifting as always. how did the hip hold up to the skills eval??

Cheers Bro,

Hip is the best it has been for a long time so the Sumo is helping heaps.

[Old Bull]

Week 9 Day 3

S,B

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 x 2 Sets (B)

2 x 152.5kgs x 4 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 7.5kgs

3 x 87.5kgs x 2 Sets

3 x 100kgs x 6 Sets

4 Board Bench Press

6 x 112.5kgs x 5 Sets

Dumbbell Flies

10 x 25lb x 3 Sets

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Notes:

Big Squat day 2 days after Skills Evaluation.

Bench felt good but 6 work sets then 5 sets on Boards?.

Weekly Analysis:

Skills Evaluation this went really one of the better ones that I have had. Again I am a lot stronger at 95% than previuos Skills. A few minor things to work on like the size I am putting through Sheiko for the Shirt it was tight.

I have been feeling pretty strong lately last few weeks I have been a bit smashed but skills felt good.

Highlights:

Good Skills Evaluation Strength is very good at the moment.

Sumo Deadlift: 215 that was pleasing I think this is a good style for me only after 4 months at it.

Low Lights:

Fat Bastard in a Shirt, had to use Captain Shallow Squats 46.

Товарищ OB

[Viking Power]

Hey Big Guy

Good end to the week brother, now I have notice something in your notes which is funny to me,

OB Wrote;

:shock: Fat Bastard in a Shirt, had to use Captain Shallow Squats 46.

:pfft: Join me OB and lets reach the other side gain more weight...gain more weight... :pfft:

two weeks for me and three for you my friend then its judgment day, I am ready OB you look on track too brother

VP

[steak]

awesome weekly summary there OB :clap:

Fat Bastard in a Shirt

[Old Bull]

Hey Big Guy

Good end to the week brother, now I have notice something in your notes which is funny to me,

OB Wrote;

:shock: Fat Bastard in a Shirt, had to use Captain Shallow Squats 46.

:pfft: Join me OB and lets reach the other side gain more weight...gain more weight... :pfft:

two weeks for me and three for you my friend then its judgment day, I am ready OB you look on track too brother

VP

Brother,

The Captains Shirt is the same size as mine but he is a 110 lifter

This has been a real eye opener as far as gaining bad weight this year, so should things under control but 110s would be easy but not an option at this stage.

Count Down VP \:D/

awesome weekly summary there OB :clap:

Fat Bastard in a Shirt

Thanks Bro,

Hopeful its Muscle

[Viking Power]

This has been a real eye opener as far as gaining bad weight this year, so should things under control but 110s would be easy but not an option at this stage.

Count Down VP \:D/

Hey brother

I am sure you have it under control mate good luck OB :clap:

VP

[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)

(26)

Squats Comp Suit 44 Centurion

3 x 160kgs (B) Straps Down

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

2 x 200kgs x 2 Sets (B) Straps Up

(11)

Bench Press

5 x 20kgs

5 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

(19)

Bench Press Bench Shirt 46 Fury

3 x 117.5kgs

3 x 132.5kgs x 3 Sets

3 x 142.5kgs x 3 Sets

(21)

Bench Press 5 Board

6 x 140kgs x 5 Sets

(30)

Dumbbell Flies

10 x 25lb x 5 Sets

Squats

3 x 112.5kgs

3 x 132.5kgs x 2 Sets (B)

3 x 152.5kgs x 4 Sets (B)

(21)

Notes:

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

Bench had the 46 on to about a 1 board for the 142.5s.

Second squat session was long took for ever today, mucking around.

Товарищ OB

[Old Bull]

Hey brother

I am sure you have it under control mate good luck OB :clap:

VP

True Brother

[steak]

Hows the volume 8)

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time

1 x 12mins.29 660meters

A2 DB Side Bends 50lbs By Time

1 x 2min.41s 60 reps each side

B2 Hammer Curls 20lbs by Time

1 x .58s 35 reps each side

B2 Hungarian Blaster 13kgs by Time

1 x 1min.10s 35 swings

C1 Depth Squat 20kgs by Time

1 x 1min.07s 35 squats

Flexibilty/Rehab

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 GPP Time 18mins.27s

Had a little break getting back into the swing of things now.

Товарищ OB

[Old Bull]

Hows the volume 8)

ha ha you know Boris and his Volume, not to bad at the moment volume down intensity up slightly.

[Old Bull]

Week 10 Day 2

D,B,D

Deadlift to the Knees Sumo DOH Grip

3 x 70kgs

3 x 102.5kgs

2 x 122.5kgs x 2 sets

3 x 132.5kgs x 2 sets

1 x 142.5kgs x 3 Sets

(19)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 92.5kgs x 2 Sets

3 x 105kgs x 2 Sets

2 x 112.5kgs x 3 Sets

(33)

4 Board bench Press

6 x 112.5kgs x 5 Sets

(30)

DB Flies

10 x 25lbs x 3 Sets

Deadlifts Sumo DOH Grip

3 x 110kgs

3 x 125kgs

3 x 147.5kgs

(9)

Deadlifts Sumo Hook Grip Suit Straps Down

3 x 160kgs

3 x 180kgs x 5 Sets

(15)

Dynamic Band Abs Green 5 Second Holds

1 x 6 x 5 sets

Notes:

A good day today DeaZone wise, still ulling off a 1" mat last week so will be intersting to see how nwext weeks workout goes. Still lifting with the straps dow just getting a bit lore work through the workouts.

Bench was brief but intense last work sets were well interesting.

Товарищ OB