Beaten Paths are For Beaten Men

[Old Bull]

Chest

Prehab

Rotators Int/Ext Minis

1 x 20 x 3 Sets

Pull Down Abs

13 x 40kg

13 x 45kg

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 13 x 2 Sets

Pull Aparts Minis

1 x 20 x 2 Sets

Bench Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 92.5kg

2 x 105kg

2 x 105kg

3 x 100kg

5 x 95kg

DB Incline Bench Press

8 x 40lb

8 x 50lb x 2 Sets

2 Board Bench Press

3 x 80kg

3 x 100kg

3 x 110kg

Tricep Push Downs

12 x 20kg x 4 Sets

Gayble Curls

12 x 50lb

12 x 60lb

12 x 70lb

12 x 80lb

Face Pulls Chains High

13 x 100lb x 4 Sets

Comments:

A little bit better on the bench that being my nemesis, but progress is progress. Shoulders are a lot better now, that all the rehab work is starting to pay dividends

OB 8)

[poos_n_wees]

Good to hear things are looking up with the shoulders :nod:

[Old Bull]

Rehab/GPP

Rehab

Rotators Int/Ext Minis

1 x 20 x 2 Sets

Shoulder Stretch Bar

1 x 8 x 2 Sets

Scapular Pull Downs

10 x 50kg x 2 sets

Shoulder Stretch Strap

1 x 10 Seconds x 2 sets

GPP

Sled Drag 100kg

1 x 75 steps x 2 Sets

Dynamic Ab Crunch Band

7 x 5 Second Holds x 4 Sets

Tyre Flip 227.5kg/500lb

1 x 10 Flips

Strongest Fingers 22.5lb

1 x 70 seconds x 2 Sets

Comments:

Have started to pick my rehab work, sort off dropped off over the last 5 weeks since the Nationals, the shoulders are improving so will split the GPP days with Rehab.

Tyre flips were better aiming for under a 1 minute for 10 flips previous best time was 1min 10secs, done at the beginning of this year or end of last year.

OB:cool:

[Old Bull]

Good to hear things are looking up with the shoulders :nod:

Thanks PW,

It has been a while to get it to this stage. Would have been a lot Quicker if I took 6 - 8 months off, but by competing while carrying injuries, the length of time is a by product.

OB

[Mike Zero]

Do you still have trouble warming your shoulders up for squats?

[Old Bull]

Do you still have trouble warming your shoulders up for squats?

Hey MZ

Does not take as long now, could not hold the bar properly till about 180 now its about 100 - 140. It is a big improvement, and a lot more confidence in holding the weight, when it's heavy.

OB 8)

[Mike Zero]

Do you still have trouble warming your shoulders up for squats?

Hey MZ

Does not take as long now, could not hold the bar properly till about 180 now its about 100 - 140. It is a big improvement, and a lot more confidence in holding the weight, when it's heavy.

OB 8)

Good to hear.

I got the same problem from doing smolov, trying to keep tight under the bar four times a week took a serious toll on my shoulders. But they're getting better now. I don't know if you've tried this but my first warm up for squats now is very light BTN presses (20kg). They seem to help a lot.

See ya in december :wink:

(I won't be coming up in october)

[Old Bull]

Do you still have trouble warming your shoulders up for squats?

Hey MZ

Does not take as long now, could not hold the bar properly till about 180 now its about 100 - 140. It is a big improvement, and a lot more confidence in holding the weight, when it's heavy.

OB 8)

Good to hear.

I got the same problem from doing smolov, trying to keep tight under the bar four times a week took a serious toll on my shoulders. But they're getting better now. I don't know if you've tried this but my first warm up for squats now is very light BTN presses (20kg). They seem to help a lot.

See ya in december :wink:

(I won't be coming up in october)

Hi MZ,

BTN is one of a few exercises we discourage here. Its not on the

"More Bang for you Buck and Injury to Production Ratio List"

But in saying that a light weight like you say could help.

OB 8)

[Old Bull]

Squats

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg x 2 Sets

Adductors/Abductors

1 x 20 x 3 Sets

Pec Stretch

1 x 30 Seconds x 4 Sets

Psaos Stretch

1 x 15 seconds

Box Squats 1” Above Parallel

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 170kg Bit tough this one

High Box

3 x 180kg

3 x 190kg

Kneeling Squats

5 x 60kg

5 x 100kg

3 x 140kg

3 x 180kg

GHR 2nd Pin

1 x 10 x 3 Sets

Speed Deads

3 x 70kg x 4 Sets

3 x 110kg x 4 sets

Comments:

First time, with a bit of weight on the back, since the Nationals. Felt a bit unsteady, but happy weight wise, back to the coal face.

Have put in Kneeling Squats, as a assist for the next few weeks, felt good, just got to get use to the movement.

OB 8)

[Mike Zero]

Yeah I don't do them heavy, just for a bit of a stretch.

[Old Bull]

GPP

Sled Drag 100kg

1 x 75 Steps x 2 sets

Dynamic Ab Crunch

7 x 5 Second Holds x 2 Sets

Hungarian Blaster 20kg

1 x 10 Swings x 4 Sets

3” Fat bar Grip Holds 20 Seconds

1 x 40kg

1 x 50kg

1 x 60kg

1 x 65kg

DB Farmers Walk 100kg

1 x 40 meters x 2 Sets

Russian Twists

1 x 20 x 2 Sets

Comments:

Things are progressing quite well on the GPP front, happy with ab work which is dam hard. More upright in the farmers walk too.

OB:cool:

[Old Bull]

Prehab

Pull Down Abs

13 x 40kg x 2 Sets

Hip Stretch

1 x 15 seconds x 2 Sets

T Bar Rows

10 x 20kg

10 x 30kg

10 x 40kg

10 x 50kg

10 x 60kg

8 x 70kg

Deadlifts

5 x 70kg

5 x 120kg

5 x 140kg

5 x 160kg

5 x 180kg

LPDs

10 x 50kg

10 x 60kg

Hungarian Blaster 20kg

1 x 10 Swings x 2 Sets

Reverse Grip Pull Downs

10 x 40kg

10 x 50kg

Seated Shoulder Press 3rd Pin

10 x 40kg

10 x 50kg

Comments:

Last of the muck around do what you feel sessions, start 4 days next week.

Deads felt good the 5s were so so.

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 75 Steps x 2 sets

Blast Chain Static Bridge Holds

1 x 60 Seconds x 2 sets

Tyre Flip 227.5kgs

1 x 10 Flips 1Minute 15 seconds

Strongest Fingers 22.5lb

1 x 1minute 10Seconds x 2 sets

Russian Twists

1 x 20 x 2 sets

Comments:

Tyre time is coming down pretty happy considering its my 3 time at it.

OB:cool:

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Pull Aparts Minis

1 x 15 x 2 sets

Isometric Press Up Holds

1 x 30 Seconds x 2 sets

Scapular Press Ups

1 x 13 x 2 sets

Dynamic Ab Crunch Green Band

7 x 5 Second Holds

DB Floor Press

8 x 40lb

8 x 50lb

8 x 60lb

8 x 70lb

8 x 80lb

Bench Press

5 x 60kg x 2 Sets

Bench Press Purple Band

3 x 60kg

3 x 70kg

3 x 75kg

3 x 80kg

3 x 85kg

3 Board Bench Press

3 x 100kg

3 x 107.5kg

3 x 115kg

3 x 125kg

Tricep Push Downs

13 x 20kg

13 x 25kg

13 x 30kg

Face Pulls Chains

13 x 120lb x 3 Sets

Green Band Tri Ext

1 x 10 x 2 Sets

DB Shoulder Press

10 x 25lb x 2 sets

Hammer Curls

10 x 30lb

10 x 35lb

Comments:

Well first decent workout since the Nationals, specific to chest and felt it too.

Have a few things to work on but got to start somewhere.

OB:cool:

[Old Bull]

Prehab

Dynamic Ab Crunch

1 x 5 Second Holds x 3 Sets

Adductors purple

1 x 20 x 2 Sets

Pec Stretch

1 x 30 seconds x 2 sets

Hip Stretch

1 x 15 seconds x 2 sets

Psaos

1 x 20 Seconds

Box Squats Parallel

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 170kg

1 x 180kg Lost tightness tilted coming out of box

High Box

3 x 190kg

GHR 2nd Pin

1 x 10 x 3 Sets

Belt Squat Pull Throughs

10 x 95lb

10 x 135lb x 2 Sets

Reverse Hypers

10 x 100lb x 3 sets

Comments:

Weight felt better this week, struggled with 170 last session, this week all solid. 180 not tight, hips came up to quick, bit of back getting up so left it at that.

OB:cool:

[Old Bull]

Sled Drag 100kgs

1 x 80 Steps x 2 Sets

Pull Down Abs Straps

13 x 40kg x 2 Sets

Sledge Hammer 8lb

180 Swings 5 Minutes 5 Seconds

Hungarian Blaster 20kg

1 x 10 Swings x 4 Sets

3" Fat bar Grip Holds 20 Seconds

1 x 40kg

1 x 50kg

1 x 60kg

1 x 65kg Harder than before :evil:

Russian Twists

1 x 20 x 2 sets

Comments:

Well this is going to be a 2 Day GPP session, as we lifted last night instead of today. The Hammer came along well, I am glad I did not break 5 Minutes as I would have had to step up to the 10lb Hammer :nod:

OB:cool:

[Old Bull]

Speed Bench

Prehab

Pull Down Abs 13 x 40kg x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Pull Aparts Minis

1 x 20 x 2 sets

Decline Bench

5 x 30kg

5 x 60kg

5 x 80kg

5 x 100kg

1 x 110kg?

Speed Bench Chains 35kgs

3 x 40kg

3 x 50kg

3 x 60kg x 3 Sets

4 Board Bench

3 x 100kg

3 x 110kg

3 x 120kg

3 x 130kg

1 x 140kg?

Masons

15 x 100lb

15 x 150lb x 3 Sets

Dips Lockouts

1 x 20 x 2 Sets

Face Pulls Bar

15 x 100lb

15 x 150lb

Hammer Curls

15 x 30lb

15 x 35lb

DB Bent Over Raise

15 x 15lb x 2 Sets

Comments:

A little while since I have had some weight on me, so not so much of a surprise at the lack of strength.

OB:cool:

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Pull Down Abs

13 x 40kg x 2 Sets

Isometric Press Up Holds

1 x 30 Seconds x Sets

Scapular Press Ups

1 x 15 x 2 Sets

Bench Press

10 x 20kg

5 x 40kg

3 x 60kg

3 x 75kg

3 x 90kg

2 x 105kg x 2 Sets

1 x 110kg

1 x 112.5kg

2 Board Bench Press

3 x 90kg

3 x 100kg

3 x 110kg

1 x 115kg

DB Tri Ext

15 x 20lb

15 x 25lb

Prone Rows

1 x 8 x 2 Sets

Plate Raise

10 x 20kg x 2 Sets

Masons

15 x 100lb

15 x 150lb x 2 Sets

Face Pulls

15 x 100lb x 3 Sets

Preacher Hammer Curls

10 x 2 Plates x 3 Sets

Comments:

Well am pretty happy with how the bench is progressing. The shoulder no gives no grief, just a light weakness on one side at lockout. It has taken about 2 years to get it to this stage, so things are looking up strength wise got to be happy.

OB:cool:

[Old Bull]

Sled Drag 100kgs

1 x 80 Steps x 2 Sets

Dynamic Ab Band Crunch

7 x 5 Seconds x 4 Sets

Tyre Flips 227.5kgs

1 x 10 Flips

Rehab

Scapular Pull Downs

12 x 50kg x 3 Sets

DCs

1 x 12 x 3 Sets

Pull Aparts Minis

1 x 20 x 3 Sets

Comments:

Have added a rehab part to the GPP training to help speed up the Shoulder repair.

OB:cool:

[Old Bull]

Prehab

Pull Down Abs Straps

13 x 40kg x 2 Sets

Adductors Purple

1 x 20 x 2 Sets

Hip Stretch

1 x 15 seconds x 2 sets

Psaos

1 x 15 Seconds x 2 sets

Pec Stretch

1 x 30 Seconds x 4 Sets

Squats

10 x 20kg

5 x 40kg x 2 Sets

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg x 2 Sets

5 x 130kg x 2 Sets

5 x 140kg x 2 Sets

3 x 150kg x 3 Sets

2 Bar Goodmornings

5 x 80kg

5 x 100kg

5 x 120kg

Kneeling Squats

5 x 140kg

5 x 180kg

5 x 200kg

GHR 2nd Pin

1 x 10 x 3 Sets

Speed Deads

5 x 70kg

3 x 110kg x 2 Sets

Comments:

The squats showed up my conditioning, have to work on that.

2 Bars were more solid, same as the Kneeling Squats only issue cramp in the toes.

OB:cool:

[Old Bull]

Sled Drag 100kg

1 x 80 Steps x 2 Sets

Dynamic Ab Crunch Green Band

7 x 5 Second x 4 Sets

Adductors Purple

1 x 20 x 3 Sets

Hungarian Blaster 20kg

1 x 10 Swings x 3 Sets

3" Fat Bar Grip 20 Second Holds

1 x 40kg

1 x 50kg

1 x 60kg

Comments:

Hammies and Adductors were pretty sore after yesterdays leg session. But like the seals say

"Pain is Just A Weakness Leaving The Body"

OB:cool:

[Old Bull]

Prehab

Rotators Int/Ext Minis

1 x 20 x 2 Sets

Isometric Press Up Holds

1 x 30 seconds x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

Pull Down Abs

13 x 40kg x 2 Sets

Decline Bench

10 x 20kg

5 x 40kg

5 x 60kg

5 x 75kg

5 x 90kg

5 x 100kg

2 x 110kg

Speed bench Purple Band

3 x 40kg x 2

3 x 60kg x 2 x 5 Sets

3 Board Bench Press

3 x 80kg

3 x 90kg

3 x 105kg

3 x 115kg

2 x 120kg x 2 Sets

Face Pulls Chains

15 x 150lb x 2 Sets

Hammer Curls

15 x 35lb

15 x 40lb

Lock Out Dips

1 x 20 x 2 Sets

DB Tris

15 x 20lb

15 x 25lb

Comments:

Declines picking up, speed is improving setup has alot to do with that.

2 and 3 boards well they are my nemesis but they are getting better.

OB 8)

[Old Bull]

Prehab

Pull Down Abs Straps

13 x 40kg

13 x 45kg

Hip Stretch

1 x 20 seconds x 2 Sets

Deads

3 x 70kg

3 x 95kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

2 x 200kg

Rack Pulls Bottom Pin 4"

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

Romanians

3 x 60kg

3 x 80kg

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

Reverse Hypers

8 x 100lb

8 x 140lb

8 x 165lb

Comments:

A lot better than last week, Deads were a bit sideways at the last set, also slow off the floor.

Pulls from low were hard but need work at that area, as I said above slow off the floor once it gets heavy.

Surprised myself with the Romanian's, might pick these up a bit more as they hit where they needed to be.

OB:cool:

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 15 X 2 Sets

Pull Aparts Minis

1 x 20 x 2 Sets

Dynamic Ab Crunch Green Band

7 x 5 Seconds Holds x 2 Sets

Bench Press

5 x 20kg

5 x 40kg

5 x 60kg

3 x 75kg

3 x 90kg

1 x 105kg

1 x 110kg

1 x 115kg Missed Sliding

1 Board Bench Press

3 x 80kg

3 x 95kg

3 x 105kg

1 x 115kg Missed Sliding

Bench Press Rep Out

17 x 70kg

Reverse Grip Pull Downs

10 x 50kg x 2 Sets

Masons

15 x 100lb

15 x 150lb

DB Shoulder Press

10 x 25lb

10 x 35lb

Comments:

well had a crack at 115 got 112.5 last week kept sliding on the bench so will have to look at setup a bit more. 1 Board showed good improvement, 1 and 2 board are not me. So am going to attack these with a bit of venom.

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 85 Steps x 2 Sets

Leg Raise

1 x 10 x 3 Sets

Tyre Flip 500lb

1 x 10 Flips 1min 20 seconds

Grip Work 3" Fat Bar 20 Second Holds

1 x 40kg

1 x 50kg

1 x 60kg

Scapular Pull Downs

10 x 50kg x 3 Sets

DC Stretch

1 x 15 x 2 Sets

Scapular Stretch

1 x 15 x 2 Sets

Comments:

Going to increase the steps up to a 100 Steps then increase the weight, should prove interesting.

Had Phils S look at my scapular the other day, needs to be moved back down a bit, on certain angles it hurts like a colombian with a electric drill testing your knee caps.

But it is good to know that is the last area to pick up on the shoulder injury.

OB:cool: