Beaten Paths are For Beaten Men

[Viking Power]

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

Yeah mate I guess it does depend on alot off things eg: height, weight, suit types etc etc so I guess its depends on what feels right at the end off the day where you are most powerful with the depth. good luck brother :clap: I know your nail it.

VP

[Old Bull]

Trainings of Arresters in the Preparatory Period Week 3 Day 2

Sumo Deadlift to Knees Hook Deficit 1" Mat

4 x 70kgs

3 x 90kgs

4 x 110kgs

4 x 132.5kgs

4 x 155kgs x 3 Sets

Incline Bench Press

5 x 20kgs

5 x 40kgs

5 x 60kgs x 5 Sets

3 Board Bench Press

5 x 70kgs

5 x 90kgs

5 x 110kgs x 3 sets

Sumo Deadlift Hook Deficit 1"Matt

3 x 110kgs

3 x 132.5kgs

3 x 155kgs x 2 Sets (B) these were tough

1 x 165kgs (B) stopped there

Notes:

Day 2 of the Week 3, and I think the last two weeks have cought with me. Deads were messy son stopped at the strat of the last set. Start my 12 week next week so decided save it for that and ease up. Incline bench was better and I could do the Board Press after but not as many sets as normal.

Been travelling up down the country, food intake is all over the place lots of junk food do not want to jump on the scales, no GPP sessions which really showed up today. Mind you good rest from 6 day training will get me fresh for the next cycle.

Comrade OB

[Old Bull]

Rehab/Flexibility:

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:

Arch has improved with the work over a Keg also doing other Flexibility stuff for the back.

Comrade OB

[Old Bull]

Trainings of Arresters in the Preparatory Period Week 3 Day 3

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 4 Sets (B)

Bench Press

5 x 20kgs

5 x 45kgs

5 x 67.5kgs

4 x 80kgs

3 x 95kgs

2 x 102.5kgs

1 x 107.5kgs

2 x 102.5kgs

4 Board Bench Press

5 x 110kgs x 3 sets

Squats

3 x 115kgs

3 x 135kgs (B)

2 x 155kgs x 4 Sets (B)

Notes:

Mixture of 3 Boris seeing as though it was my last preparatory workout.

Good Squats today, settling in to the narrow stance. Bench cut it a bit short, kick back in next week.

One of those Fridays it took for ever.

Comrade OB

[steak]

One of those Fridays it took for ever.

nice train bro :clap:

[Old Bull]

One of those Fridays it took for ever.

nice train bro :clap:

Cheers Steak

[Old Bull]

Week 1 Day 1

Bench Press

5 x 20kgs

4 x 45kgs

3 x 60kgs

3 x 72.5kgs

3 x 80kgs

3 x 92.5kgs

3 x 97.5kgs x 2 Sets

(27)

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs (B)

5 x 142.5kgs x 3 Sets (B)

(35)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Bench Press

3 x 72.5kgs

2 x 85kgs

3 x 92.5kgs x 4 Sets

(17)

3 Board Bench Press

6 x 110kgs x 4 Sets

(24)

Dumbbell Flies

10 x 25lb x 3 Sets

Notes:

Trying something a little bit different in this cycle talked to the coach about keeping the board presses in at 3 times per week but dropping from 4 to 3 Board. I don't think I got much out of the last cycle as far as developement of the lockout and Tris. Also will introduce paused Squats on my second Squat session, to help with getting out of the hole.

Comrade OB

[steak]

Paused squats - you animal Good work OB 8)

[Big john]

OB the russian war machine :twisted: awsome trainin bro 8)

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 10mins.28 560meters

A2 Pull Down Abs 30kgs

1 x 3min.37s 80 reps

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 6 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Total GPP Time 14mins.5s

First session back had a little break getting back into the swing of things now slowly that is.

Comrade OB

[Old Bull]

Paused squats - you animal Good work OB 8)

Wait till we are a few weeks into it Bro :pray:

OB the russian war machine :twisted: awsome trainin bro 8)

Have to keep plugging away you young fellas are ripping into sheiko like its nothing.

[Old Bull]

Week 1 Day 2

D,B,D

Sumo Deadlifts Hook Grip

3 x 70kgs

3 x 90kgs

3 x 110kgs

3 x 132.5kgs x 2 Sets

2 x 155kgs x 2 Sets

3 x 165kgs x 2 Sets

(25)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 60kgs

3 x 72.5kgs

4 x 85kgs

4 x 92.5kgs x 3 Sets

(31)

4 Board Bench Press

6 x 110kgs x 4 sets

(24)

DB Flies

10 x 25lb x 3 Sets

Sumo Rack Pulls Below Knee

3 x 110kgs

2 x 132.5kgs x 2 Sets

3 x 155kgs x 2 Sets

4 x 175kgs x 2 Sets

(21)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 1, of the comp prep cycle, settling into thingsl. Conditioning is picking up.

Board press 6 x 4 sets will pick up to 5 next week.

Comrade OB

[Big john]

crikey! ripper of a train OB awsome stuff :clap: :clap:

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 11mins.38s 600meters

A2 DB Side Bends 50lbs

1 x 3min.5s 60 reps

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 6 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Total GPP Time 14mins.35s

Little better today on the GPP, flexibilty is getting back on track. Going to put in atow other movements next week just deciding on what.

Comrade OB

[Old Bull]

crikey! ripper of a train OB awsome stuff :clap: :clap:

Cheers Big Guy kicking into it now

[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 4 Sets

(24)

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 60kgs x 4 Sets

Notes:

Good sets of Squats today and bench felt good..

Weekly Analysis:

This week was good week to settle back into things.

Lifts for the week:

Squat 74, Bench 110 + (72 @ 4 Board), Dead 46.

This is the first full week with the lowered Board work, today's set was bang on. I will up the sets to 5 next week thge weight should be ok but will see how it pans out. Arch work is slow but I have 12 weeks to get it better than it was last year, but no where near where I want it to be.

Highlights:

Nothing special survived the week

Товарищ OB

[steak]

Phat bench volume mate 8)

Good week :clap:

[Old Bull]

Phat bench volume mate 8)

Good week :clap:

Thanks Steak was a good week to start off with.

[Viking Power]

awesome finish to the week brother I'm liking those squats

How's the stance coming along still close or did you move it out some more?

[Old Bull]

awesome finish to the week brother I'm liking those squats

How's the stance coming along still close or did you move it out some more?

Squats are going well at the moment VP.

Still the same 600mm but I have equipment next week so will probably go to 700mm and test it video it then decide.

[Viking Power]

awesome finish to the week brother I'm liking those squats

How's the stance coming along still close or did you move it out some more?

Squats are going well at the moment VP.

Still the same 600mm but I have equipment next week so will probably go to 700mm and test it video it then decide.

sounds good brother maybe you can post the video next week mate be great to view.

Yeah mate I will come down to the house for Nov comp 2010 that will be my last novice one so I'll make it a big one, when do you think you'll confirm a date I see its 20/27? it doesn't matter either way I'll just need to adjust training logs as I have them in place now.

VP

[Old Bull]

sounds good brother maybe you can post the video next week mate be great to view.

Yeah mate I will come down to the house for Nov comp 2010 that will be my last novice one so I'll make it a big one, when do you think you'll confirm a date I see its 20/27? it doesn't matter either way I'll just need to adjust training logs as I have them in place now.

VP

Be good to see you in the house :clap: the dates are dependant on the Oceania's but will know more closer to tha date.

[Viking Power]

sounds good brother maybe you can post the video next week mate be great to view.

Yeah mate I will come down to the house for Nov comp 2010 that will be my last novice one so I'll make it a big one, when do you think you'll confirm a date I see its 20/27? it doesn't matter either way I'll just need to adjust training logs as I have them in place now.

VP

Be good to see you in the house :clap: the dates are dependant on the Oceania's but will know more closer to tha date.

Great stuff OB look forward to it.

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 11mins.10s 600meters

A2 Pull Down Abs 30kgs

1 x 3min.43s 80 reps

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 6 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Total GPP Time 14mins.53s

Sessions ae picking up may put another set in next week.

Comrade OB

[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 185kgs x 4 Sets (B) Straps Up 3 Stances

(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

2 x 125kgs x 4 Sets

(11)

DB Flies

10 x 25lb x 3 Sets

3 Board Bench Press

2 second Pauses at top of each rep

4 x 132.5kgs x 4 Sets

(16)

Squats Paused count of 2

3 x 112.5kgs

2 x 132.5kgs (B)

2 x 152.5kgs x 3 Sets (B)

(11)

Yoke SSB Ggood Mornings

5 x 60kgs x 3 Sets

Notes:

Did this as the Coach has been tied up with Womens nationals in The States he is back today. Should be pretty close to what he would have had install for me.

Squats tried 3 stances the first Narrow 600 not that good, 2nd 700mm felt a lot better did 2 sets at that. The last set was 800mm+ jury is out will look at the vids later and just go over it.

Bench was a bit odd at the beginning had a couple of gorillas in my shirt was pretty loose but sorted itself out at the end.

Did pause Squats for the first time only a count of 2 which seemed like eternity, looked at the numbers and thought this should be not to bad. Changed the last set from 3 x 2 to 2 x 3 sets that was a good move the better move would have been to drop the weight by 10kgs.

Товарищ OB