Beaten Paths are For Beaten Men

[steak]

Thanks Bro, have something for you tomorrow, been busy with entries for the Norths.

thought that might have been the case...thanks mate

[Old Bull]

Week 3 Day 2

D,B,D

Sumo Deadlifts to The Knees Hook Grip

3 x 70kgs

3 x 90kgs

3 x 110kgs

3 x 132.5kgs

2 x 155kgs

3 x 165kgs x 2 Sets

(20)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 92.5kgs

3 x 100kgs

2 x 107.5kgs x 2 Sets

1 x 112.5kgs

2 x 107.5kgs x 2 Sets

3 x 100kgs

4 x 92.5kgs

3 x 85kgs

3 x 72.5kgs

(42)

Bench Press 3 Board

6 x 110kgs x 5 sets

(30)

DB Flies

10 x 25lb x 3 Sets

Sumo Rack Pulls Below Knee Hook Grip

3 x 132.5kgs

3 x 155kgs x 2 Sets

4 x 175kgs x 3 Sets

(21)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 3, thought I might have had Deads from the floor but only too the knees % up slightly on the last cycle had to work these sets.

Bench was pretty strong today, took about 45mins quite a big session.

Товарищ OB

[Old Bull]

Thanks Bro, have something for you tomorrow, been busy with entries for the Norths.

thought that might have been the case...thanks mate

On its way S

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 11mins.13s 600meters

A2 DB Side Bends 50lbs

1 x 2min.46s 60 reps

B1 Log Press 40kgs

1 x 8 x 3 Sets

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 13mins.59s

Hips were a bit tight had deadlifts yesterday, the log thats getting better.

Comrade OB

[Viking Power]

Good training OB

look forward to seeing people results from North Islands keep up the good training OB.

Reuben has ordered my squat suit and bench shirt OB and I am thinking about wearing it in my last comp in the house but can you tell me if I need a soft suit my bench shirt or not? thanks

VP

[Old Bull]

Week 3 Day 3

B,S,B

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 80kgs

3 x 92.5kgs

3 x 105kgs x 2 Sets

(23)

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs (B)

2 x 147.5kgs x 2 Sets (B)

3 x 157.5kgs x 2 Sets (B)

(30)

Bench Press

2 x 72.5kgs

3 x 85kgs

4 x 92.5kgs x 3 Sets

(17)

3 Board Bench Press

6 x 110kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Notes:

Well the end of week 3 and a pretty good Fridays workout no as long as some of them.

Weekly Analysis:

Lifts for Week:

Squat 86, Bench 109 + (90 @ 3 Board), DeadZone 41.

This week was a pretty good week all round no hiccups and no complaints. Everything is good injuries are becoming less obvious which is really good for the training.

Highlight:

Squat:

Getting deeper as the muscles surrounding the sacroiliac get stronger, only the pause Squats left the Gluteus Minimus pretty touchy for 4 days came right today.

Bench:

Starting to really focus on this not saying that I did not before but putting a bit more work in the setup, decent and ascent.

The DeadZone:

Again this is my feel great lift so technique is of importance and again not to get to carried away with perceived expectations.

Товарищ OB

[Old Bull]

Good training OB

look forward to seeing people results from North Islands keep up the good training OB.

Reuben has ordered my squat suit and bench shirt OB and I am thinking about wearing it in my last comp in the house but can you tell me if I need a soft suit my bench shirt or not? thanks

VP

Should be a good comp.

Be good to use the BBro for that set you up for next year.

If you are going to wear a bench shirt then a soft suit would be needed I am looking at importing soft suits shortly not a sales punch brother.

OB

[Viking Power]

Good training OB

look forward to seeing people results from North Islands keep up the good training OB.

Reuben has ordered my squat suit and bench shirt OB and I am thinking about wearing it in my last comp in the house but can you tell me if I need a soft suit my bench shirt or not? thanks

VP

Should be a good comp.

Be good to use the BBro for that set you up for next year.

If you are going to wear a bench shirt then a soft suit would be needed I am looking at importing soft suits shortly not a sales punch brother.

OB

hahaha No worries mate OB will you have them in time for the comp? if so count me in I will buy one off you on the friday as I will fly in friday go home sunday, correct me if I am wrong mate but I shouldn't have to break it in or anything like that aye? you just chuck it on and your off?

VP

[steak]

another good looking week there OB :nod: legend bro.

Incidently I got snapped doing "fire hydrants" and "dog and bird" by a couple of the gurls yesterday and I have been the brunt of many a wee joke...My time will come of course. Thanks for your help here bro...will be in touch re "all of that stuff" soon.

Further to VPs soft suit order ...you had better make sure you have some large and a petite sizes for us 2 northerners when you order please :nod:

[Old Bull]

hahaha No worries mate OB will you have them in time for the comp? if so count me in I will buy one off you on the friday as I will fly in friday go home sunday, correct me if I am wrong mate but I shouldn't have to break it in or anything like that aye? you just chuck it on and your off?

VP

No need to break it in brother

another good looking week there OB :nod: legend bro.

Incidently I got snapped doing "fire hydrants" and "dog and bird" by a couple of the gurls yesterday and I have been the brunt of many a wee joke...My time will come of course. Thanks for your help here bro...will be in touch re "all of that stuff" soon.

Further to VPs soft suit order ...you had better make sure you have some large and a petite sizes for us 2 northerners when you order please :nod:

Thanks Steak,

Yeah the same at The House when it first started but just common now, will do on the soft suits.

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 10mins.43s 600meters

A2 Pull Down Abs 30kgs

1 x 3min.32s 80 reps

B1 Power Cleans 50kgs

1 x 5 x 3 Sets

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.15s

Today was not too bad end of week 3 so usual stuff want to stay in bed.

Comrade OB

[Old Bull]

Week 4 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

5 x 80kgs

4 x 105kgs

3 x 127.5kgs (B)

3 x 147.5kgs (B)

(25)

Squats 46 Centurion

3 x 167.5kgs (B) Straps Down

2 x 190kgs (B) Straps Up

2 x 202.5kgs (B) Straps Up x 2 Sets

(9)

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 77.5kgs

2 x 92.5kgs

(16)

Bench Press Fury Shirt 46

3 x 117.5kgs

3 x 135kgs x 3 Sets 3bd, 2bd, 1bd

(12)

DB Flies

10 x 25lb x 3 Sets

3 Board Bench Press

6 x 142.5kgs x 5 Sets

(30)

Paused Squats 2 count

2 x 105kgs

2 x 127.5kgs (B)

2 x 147.5kgs (B)

2 x 157.5kgs (B) x 3 Sets

(12)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

Week Four and Squats were pretty good today. Getting the descent speed faster. Did them in my old centurion, had 2nd round of Squats up to 167.5kgs backed it off 10kgs and paused them. Was going to just do the 167s without a pause, na f*@k it.

Bench was lot more solid, put boards back in so I can gauge where I am at. I was going with Hs approach of no boards, but some sets were high some low today got to 1 board with 135. Also bit of a mental thing getting something bit heavier to touch. The 5 sets of 6 on the boards was a Killa to round things off

Товарищ OB

[Big john]

Solid stuff as always OB :clap:

hey OB, with some of my %'s on the lifts.. for example say bench is 90% and its 96kgs do i round up or down to the nearest weight? ive been rounding down and wasnt sure if that was the way to go or not?

[steak]

hey OB, with some of my %'s on the lifts.. for example say bench is 90% and its 96kgs do i round up or down to the nearest weight? ive been rounding down and wasnt sure if that was the way to go or not?

Boris says..."you not robot"

Bro.... VP, Adam, Mel and I round up :twisted:H probably does too but I know others will "not be robot" and go by feel - how you are feeling on the day...feeling good then round up, beaten up and feeling a bit crushed then look after yourself and round down to where you feel best without being a total pussy of course which we know you're not :grin: Personally I have convinced myself to battle on HARD and round everything up...some is only a kg and that this will be give me better gains on my end total...a false sense of acheivement if you like

[Big john]

thanks bro good input, will go more on feel from on now on and as u say "not be robot"

cant argue with that sorta logic :twisted:

[Viking Power]

hey OB, with some of my %'s on the lifts.. for example say bench is 90% and its 96kgs do i round up or down to the nearest weight? ive been rounding down and wasnt sure if that was the way to go or not?

Boris says..."you not robot"

Bro.... VP, Adam, Mel and I round up :twisted:H probably does too but I know others will "not be robot" and go by feel - how you are feeling on the day...feeling good then round up, beaten up and feeling a bit crushed then look after yourself and round down to where you feel best without being a total pussy of course which we know you're not :grin: Personally I have convinced myself to battle on HARD and round everything up...some is only a kg and that this will be give me better gains on my end total...a false sense of acheivement if you like

AGREED I always round up to nearest five kg hell its only a couple more kg's and makes everything easier in the way of loading the bar I try not to use 1 1/4kg its a 2.5kg or nothing stay strong BJ

[steak]

Old Bull! VP is an animal and is running around in your journal :pfft: :grin: Do you have animal control at the BB bro?

[Old Bull]

Solid stuff as always OB :clap:

hey OB, with some of my %'s on the lifts.. for example say bench is 90% and its 96kgs do i round up or down to the nearest weight? ive been rounding down and wasnt sure if that was the way to go or not?

I use the 50% rounding, if it is under 50% of the next rise then down if not up

hey OB, with some of my %'s on the lifts.. for example say bench is 90% and its 96kgs do i round up or down to the nearest weight? ive been rounding down and wasnt sure if that was the way to go or not?

Boris says..."you not robot"

Bro.... VP, Adam, Mel and I round up :twisted:H probably does too but I know others will "not be robot" and go by feel - how you are feeling on the day...feeling good then round up, beaten up and feeling a bit crushed then look after yourself and round down to where you feel best without being a total pussy of course which we know you're not :grin: Personally I have convinced myself to battle on HARD and round everything up...some is only a kg and that this will be give me better gains on my end total...a false sense of acheivement if you like

Good call Steak go by feel is good

thanks bro good input, will go more on feel from on now on and as u say "not be robot"

cant argue with that sorta logic :twisted:

yep

hey OB, with some of my %'s on the lifts.. for example say bench is 90% and its 96kgs do i round up or down to the nearest weight? ive been rounding down and wasnt sure if that was the way to go or not?

Boris says..."you not robot"

Bro.... VP, Adam, Mel and I round up :twisted:H probably does too but I know others will "not be robot" and go by feel - how you are feeling on the day...feeling good then round up, beaten up and feeling a bit crushed then look after yourself and round down to where you feel best without being a total pussy of course which we know you're not :grin: Personally I have convinced myself to battle on HARD and round everything up...some is only a kg and that this will be give me better gains on my end total...a false sense of acheivement if you like

AGREED I always round up to nearest five kg hell its only a couple more kg's and makes everything easier in the way of loading the bar I try not to use 1 1/4kg its a 2.5kg or nothing stay strong BJ

Love that logic, The gift of youth

Old Bull! VP is an animal and is running around in your journal :pfft: :grin: Do you have animal control at the BB bro?

Must be that "Berserker" gene running through his blood

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 6mins.47s 400meters

A2 DB Side Bends 50lbs

1 x 2min.44s 60 reps

B1 Log Press 40kgs

1 x 8 x 3 Sets

B2 Prowler "SD" 40kgs

1 x 40 Meters x 2 Sets

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 10mins.43s

Decided to step the GPP up slightly and introduce The SD "Soul Destroyer".

This will be a work in progess.

Comrade OB

[steak]

"Soul Destroyer" that tough eh

[Old Bull]

"Soul Destroyer" that tough eh

Tough now hopefully it will get better

We gave it that name about 2 months ago as it leaves most of the members lying on the floor gasping waiting for the westpac rescue helicopter. I made it worse by moving the tyres kegs and rocks into the middle of the gym so the track is a lot longer about 2-3 meters which is just enough to crush us mortals.

[Old Bull]

Week 4 Day 2

B,D,B

Bench Press

5 x 20kgs

4 x 45kgs

3 x 67.5kgs

3 x 80kgs

2 x 92.5kgs

2 x 105kgs x 2 Sets

2 x 112.5kgs x 2 Sets

(25)

Deadlifts Sumo Hook Grip

3 x 70kgs

3 x 90kgs

3 x 110kgs

2 x 132.5kgs

3 x 155kgs

(14)

Deadlifts Sumo Hook Grip Suit

3 x 167.5kgs (B) Straps Down

2 x 192.5kgs x 2 Sets (B) SD

(7)

Bench Press

2 x 72.5kgs

2 x 85kgs

3 x 100kgs x 2 Sets

(10)

3 Board Bench Press

6 x 110kgs x 5 sets

(30)

DB Flies

10 x 25lb x 3 Sets

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 4, and things are moving well with the Hook Grip and Sumo, 192.5 had a top set at 205 hip was a little bit niggly so left it at 192.5.

Bench was good weights were just right, my raw work is coming along nicely.

Товарищ OB

[steak]

reckon :nod: Looks like an interesting session with the deads and various benching. Im looking forward to getting into a shirt and learning the groove....also using the squat suit more. Its not boring as such continiously raw lifting as such but some variety would help break it up a bit

[Big john]

Nice train OB esp with the HG sumos :clap:

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 6mins.50s 400meters

A2 Pull Down Abs 30kgs

1 x 3min.27s 80 reps

B1 Prowler 40kgs

1 x 40meter x 2 Sets

B2 Power Cleans 40kgs

1 x 8 x 3 Sets

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 11mins.28s

Bit of a miscalculation today Power Cleans were supposed to be 5 but I mistook it for 8 damm those last three were tough. Thats what happens when you write things while puffing.

Comrade OB