Beaten Paths are For Beaten Men

[steak]

back in the saddle 8)

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time

1 x 11mins.31s 600 meters

A2 Pull Down Abs 30kgs By Time

1 x 3mins. 52s 80reps

Total Time: 15mins.23s

Rehab/Flexibilty:

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 7 Sets

Bench Arch Keg

1 x 20 secs x 5 Sets

Notes:

Have added in Arch work over a keg, the pipe is ok but just does the lower part of my back and I am pretty tight in the upper back. Mind you it is a different experience.

Товарищ OB

[Old Bull]

back in the saddle 8)

Yeah Steak easying in.

[steak]

over a keg

[]

cant remember the last time I draped myself over a keg

good idea - will try 8)

[Old Bull]

over a keg

[]

cant remember the last time I draped myself over a keg

good idea - will try 8)

I think we would both be in different states to when that last happened

[Old Bull]

Trainings of Arresters in the Preparatory Period

Deadlifts

4 x 70kgs

5 x 90kgs

5 x 110kgs x

4 x 130kgs x 2 Sets (B)

3 x 155kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 45kgs

4 x 65kgs

4 x 72.5kgs

3 x 85kgs x 4 Sets

Push Downs

10 x 110lbs x 3 sets

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Conditioning Week, a bit better with the Deads than the Squat earlier this week.

Everything else was ok.

Товарищ OB

[Old Bull]

Trainings of Arresters in the Preparatory Period Day 3

Bench Press

5 x 20kgs

5 x 45kgs

5 x 65kgs

4 x 77.5kgs x 2 Sets

3 x 92.5kgs x 3 Sets

4 Board Bench Press

6 x 110kgs x 4 sets

DB Flys

10 x 25lb x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

5 x 80kgs

5 x 105kgs

4 x 125kgs x 2 Sets

3 x 145kgs x 3 Sets (B)

Notes:

Better Squat session today.

Trying a few things while in the Preparatory period.

Comrade OB

[Old Bull]

GPP

Rehab/Flexibilty:

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 7 Sets

Bench Arch Work Keg

1 x 20 secs x 5 Sets

Sacroiliac Stretch

2 x 1 min

Notes:

Arch work over a keg was a bit better, but only the second session so not surprising will take a while.

Comrade OB

[Viking Power]

GPP

Rehab/Flexibilty:

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 7 Sets

Bench Arch Work Keg

1 x 20 secs x 5 Sets

Sacroiliac Stretch

2 x 1 min

Notes:

Arch work over a keg was a bit better, but only the second session so not surprising will take a while.

Comrade OB

good going OB

Mate could I use a dumbell for that arch work would that be the same as pipes as we don't have any of those items you use, and must the arse touch the bench or is it just take your time if it doesn't reach....? or use a smaller dumbell... haven't tried yet just thinking about it, as I would like a better arch.

VP

[SoaringSwine]

Go to a hardware store and buy some pipe!

[Viking Power]

Go to a hardware store and buy some pipe!

Hey SS yeah for some strange bloody reason i didn't think out side of the box good point :doh:

[Old Bull]

Trainings of Arresters in the Preparatory Period Week 2 Day 1

B,S

Bench Press

5 x 20kgs

5 x 45kgs

5 x 65kgs

4 x 80kgs

3 x 92.5kgs

3 x 100kgs x 4 Sets

3 Board Bench Press

6 x 110kgs x 4 Sets

Dumbbell Flies

10 x 25lb x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

5 x 80kgs

5 x 105kgs

4 x 125kgs (B)

4 x 145kgs x 3 Sets (B)

Notes:

Bench felt good and the 3 board is going well.

Squats were good tried a closer stance may video to see if there are benefit's

Comrade OB

[Old Bull]

Go to a hardware store and buy some pipe!

Hey SS yeah for some strange bloody reason i didn't think out side of the box good point :doh:

85mm, 110mm and I think about 200mm is the biggest

[steak]

Posted by Old Bull on Mon May 03, 2010 11:38 pm ...mmm :grin: late posting mate. didnt get stuck arched over that keg did ya :grin:

Ive been trying the arch training too mate...foam roller amd stretch first then do 3-4 30 secs arches. Damn! they are harder than they read on paper too. Im sure its helping though 8)

[Big john]

Bag checklist

straps: Check

knee wraps: check

bench shirt: check

suit: check

chalk: check

keg:....check......what?! :shock: :pfft:

Ive been trying the arch training too mate...foam roller amd stretch first then do 3-4 30 secs arches. Damn! they are harder than they read on paper too. Im sure its helping though 8)

was gonna ask if a foam roller would be just as good

[Old Bull]

Posted by Old Bull on Mon May 03, 2010 11:38 pm ...mmm :grin: late posting mate. didnt get stuck arched over that keg did ya :grin:

Ive been trying the arch training too mate...foam roller amd stretch first then do 3-4 30 secs arches. Damn! they are harder than they read on paper too. Im sure its helping though 8)

Yeah Steak, a late post had to travel to Hawkes Bay, but would have good if it was becuse of the Keg.

Bag checklist

straps: Check

knee wraps: check

bench shirt: check

suit: check

chalk: check

keg:....check......what?! :shock: :pfft:

Ive been trying the arch training too mate...foam roller amd stretch first then do 3-4 30 secs arches. Damn! they are harder than they read on paper too. Im sure its helping though 8)

was gonna ask if a foam roller would be just as good

A good foam roller not one of the white ones as they collapse to much.

[Old Bull]

Trainings of Arresters in the Preparatory Period Week 2 Day 2

Sumo Deadlift to Knees Hook

4 x 70kgs

3 x 90kgs

3 x 110kgs

4 x 132.5kgs

2 x 155kgs

4 x 165kgs x 3 Sets (B)

Incline Bench Press

5 x 20kgs

5 x 40kgs

5 x 60kgs x 5 Sets

Push Downs

10 x 110lbs x 3 sets

Sumo Rack Pulls Below Knees Hook

4 x 122.5kgs

4 x 142.5kgs

3 x 165kgs x 2 Sets

2 x 187.5kgs x 4 Sets (B)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 2, a bit better with the Deads than last week weights ramped up a bit.

Everything else was ok inclines were different.

Comrade OB

[Old Bull]

Trainings of Arresters in the Preparatory Period Week 2 Day 3

Bench Press

5 x 20kgs

5 x 45kgs

5 x 65kgs

5 x 80kgs

4 x 95kgs

3 x 102.5kgs x 2 Sets

2 x 110kgs x 2 Sets

4 x 95kgs

6 x 80kgs

7 x 67.5kgs

4 Board Bench Press

6 x 110kgs x 2 sets

DB Flys

10 x 25lb x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

5 x 80kgs

5 x 105kgs

4 x 125kgs (B)

3 x 145kgs x 2 Sets (B)

3 x 155kgs x 3 Sets (B)

Notes:

Better Squat session today the narrow stance is looking promising. Bench sort of went on and on.

Trying a few things while still in the Preparatory period.

Comrade OB

[steak]

V is for Volume

Im really enjoying watching my missus going though this same programme mate

[Old Bull]

Rehab/Flexibilty:

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work over Keg

1 x 20 secs x 5 Sets

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 7 Sets

Sacroiliac Stretch

2 x 1 min

Notes:

Been a hectic week no time to do GPP/Rehab driven to Hastings 3 times in the last 6 days, funeral.

Arch work over a keg is getting bit better, but only the third session pretty stiff in my upper back.

Comrade OB

[Old Bull]

V is for Volume

Im really enjoying watching my missus going though this same programme mate

Volume is correct, how is she coping, Sheiko Volume Cycles are more suited to the female lifter.

[Old Bull]

Trainings of Arresters in the Preparatory Period Week 3 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

5 x 80kgs

5 x 105kgs

4 x 125kgs x 2 Sets(B)

3 x 145kgs x 2 Sets (B)

2 x 165kgs x 4 Sets (B)

Bench Press

5 x 20kgs

5 x 45kgs

5 x 67.5kgs

4 x 82.5kgs

3 x 95kgs

2 x 102.5kgs x 6 Sets

3 Board Bench Press

5 x 110kgs x 3 Sets

Dumbbell Flies

10 x 25lb x 3 Sets

Squats

3 x 115kgs

3 x 135kgs (B)

3 x 155kgs x 3 Sets (B)

Notes:

Bench felt good, the 3 board cut it down to 3 sets.

Squats are coming along with the closer stance side video showed that I hit depth a bit easier. Will be interesting to see how the Suit work goes with the closer stance. I may pull the legs up a bit as I have them down my leg more than most.

My original stance between the toes was about 840mm - 860mm now it is 600mm

Comrade OB

[Viking Power]

Squats are coming along with the closer stance side video showed that I hit depth a bit easier. Will be interesting to see how the Suit work goes with the closer stance. I may pull the legs up a bit as I have them down my leg more than most.

Good going OB, I don't think you should have any issues mate, obviously I have not worn a suit but just watching some of the video clips from the Auckland Champs a number off people had a close stance in suits on the day and hit good depth, mind due one guy did push it to the limit and hit depth on 3rd attempt but he just kept adding weight to each lift maybe to get that depth?

but he had awesome technique Brain someone can't pronounce sir name or spell it, but the clip was posted by steak on PH second video over 125kg clip. good luck with it any way brother as I'm pretty close squatter also I just find more power than a wider stance at the moment.

VP

[Old Bull]

Cheers VP,

You would have seen a whole heap of squatting styles that all sem to work. Super wide hit depth with less ROM, but hips need to be flexible, sometimes with the suit you need more weight like our friend.

I like the wide stance but after the DNQ I need to nail each and every Squat. My hips may not be strong enough or flexible when the weight gets 100%+. It may change with the suit I may go a litle bit wider not much tho this is the time for testing.

OB

[steak]

V is for Volume

Im really enjoying watching my missus going though this same programme mate

Volume is correct, how is she coping, Sheiko Volume Cycles are more suited to the female lifter.

Lapping it up mate like a lifter 1/2 her age! Currently rolled over into week 1 again then next week a deload and test...from there she has about 13 weeks till comp so a 4 week followed by 8 week sheikos or a straight 13 weeker ought to bring her up to the day pretty well. I have 2 other sheikoites going to the Oct 2 comp from CBC now too. 8)

Watching with interest your narrower squat stance mate....for me it becomes a knee travel issue.