Beaten Paths are For Beaten Men

[steak]

Did you make the sled mate?

[Old Bull]

Week 6 Day 2

D,B,D

Deadlifts Hook Grip to The Knees

4 x 70kgs

4 x 90kgs

4 x 110kgs

4 x 132.5kgs

4 x 155kgs x 3 Sets

(28)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 92.5kgs x 4 Sets

(30)

3 Board Bench Press

6 x 110kgs x 5 sets

(30)

DB Flies

10 x 25lb x 3 Sets

Deadlifts Sumo Hook Grip

3 x 110kgs

3 x 132.5kgs

3 x 155kgs

(9)

Deadlifts Sumo, HG, V Suit Straps Down

3 x 170kgs (B)

3 x 180kgs x 4 Sets (B)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 6, and things were a lot better today. Used the Sumo Velocity for the first time, threw things out of whack a bi,t but compensated. Feet need to be a bit closer to the bar that what I am use to. Bit tight and also very good that I started now and not later as I was thinking of doing thanks T.

Board work is improving but 3 board is taxing.

Товарищ OB

[Old Bull]

Did you make the sled mate?

Just PMed you

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 7mins.15s 400meters

A2 Pull Down Abs 30kgs

1 x 3min.28s 80 reps

B1 Soul Destroyer 50kgs

1 x 40meter x 2 Sets

B2 Power Cleans 40kgs

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 11mins.32s

Touched my shoulders with the Power Cleans The Soul Destroyer down to 49 secs mind you some 17 year old wiped that right out

Comrade OB

[Old Bull]

Week 6 Day 3

S,B,S,

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 105kgs

4 x 127.5kgs (B)

3 x 147.5kgs (B)

3 x 157.5kgs x 4 Sets (B)

(37)

Bench Press

5 x 20kgs

5 x 40kgs

4 x 65kgs

4 x 80kgs

4 x 92.5kgs

3 X 100kgs x 2 Sets

2 x 107.5kgs

1 x 115kgs

2 x 107.5kgs

4 x 100kgs

5 x 92.5kgs

5 x 80kgs

5 x 72.5kgs

(51)

3 Board Bench Press

6 x 110kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Squats

3 x 115kgs

3 x 137.5kgs (B)

3 x 157.5kgs x 2 Sets (B)

(12)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

Well last week I liked Fridays this week back to Boris and his Squat till you Drop mentality. Not much sleep after watching the All Whites actually very little so today was a good day to test the mental side passed

Weekly Analysis:

Lifts for Week:

Squat 105, Bench 114 + (90 @ 3 Board), Dead 52.

A better week equipment wise Especially Squats and Bench.

Deadlifts well used the V Suit for the first time just a subtle change in technique and also I will start pulling from a mat from next week. Just want my start a little better.

Товарищ OB

[Viking Power]

A good week brother well done...

Glad to see the V suit in action finally mate yeah buddy... be good when that kicks in mate. :clap: :clap:

VP

[Old Bull]

A good week brother well done...

Glad to see the V suit in action finally mate yeah buddy... be good when that kicks in mate. :clap: :clap:

VP

Thanks VP, it was a lot better than last week getting back in the groove.

About 6 weeks to get it sorted should be enough time Skills will be the test.

[Big john]

You gotta admire that Pyrimid benching on a friday! :clap: :clap: :clap:

wicked stuff OB

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 7mins.12s 400meters

A2 DB Side Bends 50lbs

1 x 2min.35s 60 reps

B1 Log Press 40kgs

1 x 8 x 3 Sets

B2 Prowler "SD" 50kgs

1 x 40 Meters 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

Notes:

Total GPP Time 11mins.10s

Well upped the sets to 3 on the SD damm glad no one was here to witness the last 10 meters . Man I have to dominate that Weapon of Mass Torture that I built.

Comrade OB

[Old Bull]

You gotta admire that Pyrimid benching on a friday! :clap: :clap: :clap:

wicked stuff OB

Use to look at it and go but now seem to enjoy it just takes forever bro

[Old Bull]

Week 7 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 10.5kgs

4 x 127.5kgs (B)

3 x 147.5kgs (B)

(25)

Squats 46 Centurion

3 x 167.5kgs (B) Straps Down

3 x 190kgs x 4 Sets (B) Straps Up

(15)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 92.5gs

(18)

Bench Press Fury Shirt 46

3 x 117.5kgs 3 Board

3 x 135kgs x 3 Sets 1 Board

(12)

3 Board Bench Press

6 x 142.5kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Pause Squats

4 x 105kgs

3 x 127.5kgs (B)

3 x 147.5kgs (B) x 4 Sets

(19)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

Today's session was pretty good. Squats were tidy last session did them paused they were suppose to be 4s dropped to 3s I would not have got through the sets.

Bench lot better this week used FatBoys 46 and had help getting it on. Sets were a lot better, good touching on the 1 Board strength is there.

3 Board still tough 30 reps after everything else.

Товарищ OB

[drizzt]

Pheeew, big workload there OB, nicely done :clap:

[Old Bull]

Pheeew, big workload there OB, nicely done :clap:

Cheers drizzt,

2 and 1/2 hours plus just another long day in Iron Paradise.

[steak]

Nice way to begin the week OB...volume+ :clap:

[Viking Power]

hey OB

ya gear work seems to humming along brother :clap: are we on track for that squat record mate, she's looking good keep it up mate,

VP

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 7mins.08s 400meters

A2 Pull Down Abs 30kgs

1 x 3min.13s 80 reps

B1 Soul Destroyer 50kgs

1 x 40meter x 3 Sets

B2 Power Cleans 40kgs

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 11mins.42s

Good small blowout Sould Destroyer still sucks

Comrade OB

[Old Bull]

Nice way to begin the week OB...volume+ :clap:

Yeah Steak like you said Volume +

hey OB

ya gear work seems to humming along brother :clap: are we on track for that squat record mate, she's looking good keep it up mate,

VP

Yeah lot better this cycle lessons learned from the last one about leaving tight equipment to late.

[Old Bull]

Week 7 Day 2

D,B,D

Deadlifts to Knee HG Sumo

3 x 70kgs

3 x 90kgs

3 x 110kgs

3 x 132.5kgs

3 x 155kgs

4 x 165kgs x 3 Sets

(27)

Bench Press

5 x 20kgs

5 x 45kgs

4 x 65kgs

4 x 80kgs

4 x 92.5kgs x 2 Sets

3 x 100kgs x 2 Sets

2 x 107.5kgs x 2 Sets

1 x 115kgs x 2 Sets

2 x 107.5kgs x 2 Sets

3 x 100kgs x 2 Sets

4 x 92.5kgs

6 x 85kgs

6 x 72.5kgs

(64)

3 Board Bench Press

6 x 112.5kgs x 5 sets

(30)

DB Flies

10 x 25lb x 3 Sets

Rack Pulls Below Knee HG Sumo

4 x 132.5kgs

3 x 155kgs x 2 Sets

4 x 175kgs x 3 Sets

(22)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 7, and a good day on the Deads, the pulls to the knee were fast and solid. No Belt on pulls from the knee really felt these in the lats might have to rename to The Lat Man.

Bench well on paper looked easy but 19 sets did not think 72.5kgs would feel like 130+.

Another day in Iron Paradise

Товарищ OB

[steak]

ahh the ole dead bench dead eh...sheikoites around the country are joining you tonight bro....good work :nod:

Whats your thoughts this board/pin lockout work bro that I have on this cycle...2inch for 2 weeks then pin lockouts , then 4'' or what? Doesnt seem to say much else other than do em

[Old Bull]

ahh the ole dead bench dead eh...sheikoites around the country are joining you tonight bro....good work :nod:

DBDs got to love them, enjoy tonight Steak.

Whats your thoughts this board/pin lockout work bro that I have on this cycle...2inch for 2 weeks then pin lockouts , then 4'' or what? Doesnt seem to say much else other than do em

Depends on where you are weak in the lift. I had lockout issues so I went for a higher board 5 board 3" lockouts tried one cycle with 150s+ pausing at the top for 2 secs 5 x 2s. For me not much carry over then went to 4 board but more reps this felt good but at the CDs same again.

Thought about it and in the last 2 weeks before the CDs did 3 Board I had to work at this so made the decision to go lower at the same weight I was doing for 4 Board. I am good off the Chest but transition from chest to triceps is week so it made sense to go to where I am weak 3 Board, as with the shirt it helps my strength off the chest so no need to go lower.

So just try and figure out where in the chain you are weak.

Hope this helps

OB

[steak]

does mate....thanks 8)

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 7mins 400meters

A2 DB Side Bends 50lbs

1 x 2min.40s 60 reps

B1 Log Press 40kgs

1 x 5 x 3 Sets

B2 Prowler "SD" 50kgs

1 x 40 Meters 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

Notes:

Total GPP Time 10mins.54s

Well the Prowler Flu or Soul Destroyer has finally made its way in the virus that it is.

Comrade OB

[Old Bull]

does mate....thanks 8)

Cheers Bro

[Viking Power]

Well the Prowler Flu or Soul Destroyer has finally made its way in the virus that it is.

:pfft: :pfft: :pfft: well done OB ya found a cure?..... how's the build up going so far mate every thing on track to where you want to be?

[Old Bull]

Week 7 Day 3

B,S,B

Bench Press

5 x 20kgs

5 x 45kgs

4 x 65kgs

4 x 80kgs

3 x 95kgs x 2 Sets

3 x 107.5kgs x 3 Sets

(31)

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 105kgs

4 x 127.5kgs (B)

4 x 147.5kgs (B)

4 x 157.5kgs x 3 Sets (B)

(38)

Bench Press

4 x 72.5kgs

4 x 87.5kgs

4 x 92.5kgs x 4 Sets

(24)

3 Board Bench Press

6 x 110kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Notes:

Good end to the week, a step up and still a good solid workout, Squats felt pretty good happy with how the new stance is coming along.

Weekly Analysis:

Lifts for Week:

Squat 99, Bench 149 + (90 @ 3 Board), Dead 49.

Squat:

Squats went really well this week, Raw Squat has really improved, next week will go into the competition suit. Paused squats are helping they are tough but pretty good.

Bench:

Monday's shirt session was a lot better with help to get it on, raw work is getting stronger so is the board work.

DeadZone:

No equipment this week but lifts were solid.

Товарищ OB