Beaten Paths are For Beaten Men

[steak]

cheers - I stole it

I know of some of the long time sheiko lifters feel much the same way too mate...better conditioned to the cycles and more in tune with how the body adapts.

[Old Bull]

2 No's Day

No GPP

No Flexibility

In my second to last Deadlift I thought I had tweaked my hip hard to walk or sit down, body was a bit munted last night cramp set in too. So got the doc to have a look, so we watched the video, setup was good but at lockout in sumo if your toes are pointed to far out you lose stability. The weight twisted me to one side strained the muscles by the Sacroiliac, been icing every 2 hours he clicked my mid back which was put out also, made a big difference. He said in the twist my back lost its tightness and popped out.

Hopefully squatting tomorrow just pop a few painkillers hope the Doc don't read this.

Comrade OB

[Old Bull]

cheers - I stole it

:clap: :clap: :clap: :clap:

I know of some of the long time sheiko lifters feel much the same way too mate...better conditioned to the cycles and more in tune with how the body adapts.

Nail on the head Steak. When I first thought about doing 3 lift Sheiko like WSB it needed time so I gave myself 2 years. If I was to start it that would ample time to evaluate and really get into the nuts and bolts side of the programme. It has been about 14 months now, I figured 10 to 15,000 Squats would do it, @ 100 a week 3 years.

[Viking Power]

Hi OB

:clap: :clap: :clap: :clap: :clap: :clap:

Well Done on skills test day mate sorry for late reply but awesome work all round, looking sharp as for Nationals looking forward to the write up, hammer home come tin my friend safe traveling.

VP

[Old Bull]

Hi OB

:clap: :clap: :clap: :clap: :clap: :clap:

Well Done on skills test day mate sorry for late reply but awesome work all round, looking sharp as for Nationals looking forward to the write up, hammer home come tin my friend safe traveling.

VP

Thanks Brother,

I have been pretty busy in the lead up too, late on replys myself

OB1

[Old Bull]

Week 10 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs (B) x 2 Sets

3 x 147.5kgs (B)

Squats Comp Suit 44 Centurion

2 x 167.5kgs (B) Straps Down

2 x 190kgs (B) Straps Up

2 x 215kgs x 2 Sets (B) Straps Up

Bench Press

5 x 20kgs

5 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 92.5kgs

Bench Press Bench Shirt 46 Fury

3 x 117.5kgs 3 Board

2 x 135kgs x 2 Sets

1 x 142.5kgs x 3 Sets

Bench Press 4 Board

4 x 142.5kgs x 5 Sets

Dumbbell Flies

10 x 25lb x 5 Sets

Squats

3 x 115kgs

3 x 137.5kgs x 2 Sets (B)

3 x 157.5kgs x 3 Sets (B)

Notes:

Had another session at getting close to the openers 1st set was marginal second set was better.

Bench same as the Squats did a couple of sets at the opener, got a bit taxed for the 3 board so cut it to 4 reps tidied up at then end.

Second squat session was long took for ever today, mucking around.

Hip came through alright did not notice in the Squats and seemed better in the bench icing now. Bit of a mixed day not quite on the game mode but just kept at it.

Товарищ OB

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 6mins 3os 400meters

A2 DB Side Bends 50lbs

1 x 2min.40s 60 reps

B1 Log Press 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

Notes:

Total GPP Time 9mins.10s

Eased back into the GPP left out the prowler, hip still a bit niggly, and left out the pipe arch.

Comrade OB

[Viking Power]

Squats Comp Suit 44 Centurion

2 x 167.5kgs (B) Straps Down

2 x 190kgs (B) Straps Up

2 x 215kgs x 2 Sets (B) Straps Up

Bench Press Bench Shirt 46 Fury

3 x 117.5kgs 3 Board

2 x 135kgs x 2 Sets

1 x 142.5kgs x 3 Sets

Great Squatting and Benching there OB1, I hope the hip pain isn't to serious brother.

[steak]

:ditto:

did you ever get those soft suits in OB?

[Old Bull]

Week 10 Day 2

D,B,D

Deadlift to the Knees Sumo DOH Grip

3 x 70kgs

3 x 90kgs

2 x 110kgs

2 x 132.5kgs x 2 sets

3 x 142.5kgs x 2 sets

1 x 155kgs x 3 Sets

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 95kgs x 2 Sets

3 x 107.5kgs x 2 Sets

1 x 115kgs x 3 Sets

3 Board Bench Press

6 x 110kgs x 5 Sets

DB Flies

10 x 25lbs x 3 Sets

Deadlifts Sumo DOH Grip

3 x 110kgs

3 x 132.5kgs

3 x 155kgs

Deadlifts Sumo Hook Grip Suit

3 x 170kgs Staps Down

2 x 192.5kgs x 3 Sets SU

Notes:

Bit of a mixed day been on anti Biotics picked a virus last week. Took a while to get into the workout had 5 x 3 @192.5kgs on the deads but ground out 2 x 2 still niggles in the hip so did not push it.

Bench was the same had doubles at the top but just did singles.

Товарищ OB

[Old Bull]

Squats Comp Suit 44 Centurion

2 x 167.5kgs (B) Straps Down

2 x 190kgs (B) Straps Up

2 x 215kgs x 2 Sets (B) Straps Up

Bench Press Bench Shirt 46 Fury

3 x 117.5kgs 3 Board

2 x 135kgs x 2 Sets

1 x 142.5kgs x 3 Sets

Great Squatting and Benching there OB1, I hope the hip pain isn't to serious brother.

Thanks Brother, should be right by the Nationals gettng better each day.

:ditto:

did you ever get those soft suits in OB?

Just going through the Account issues

[Old Bull]

Thursday 22/7/2010

GPP

A1 Sled Drag 30kgs

1 x 7mins.01s 400meters

A2 Pull Down Abs 30kgs

1 x 3min.49s 80 reps

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Notes:

Total GPP Time 10mins.50s

Still easing in going to keep in at this level, 2 exercises for the GPP and up the Flexibilty/Rehab leading in.

Товарищ OB

[Old Bull]

Week 10 Day 3

B,S,B

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 92.5kgs x 2 Sets

3 x 105kgs x 5 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs x 2 Sets (B)

3 x 147.5kgs x 2 Sets (B)

3 x 167.5kgs x 6 Sets (B)

Bench Press

4 x 65kgs

4 x 80kgs

4 x 92.5kgs x 4 Sets

3 Board Bench Press

6 x 110kgs x 5 Sets

Dumbbell Flies

10 x 25lb x 3 Sets

Notes:

Squats were good but been having thoughts about my shoes and my ability to hit depth comfortably. So on the last 3 sets of my work sets I changed to the pair I have worn at the last 2 Nationals. The Addias adistar have a heel height of 34mm the Adidas GoodYear have a heel height of 22mm. On the video I got an extra 1 to 1.5 inches so I will test them in the suit on Monday.

Bench felt a lot better and stronger just a really long session suppose to be on the way down?.

Weekly Analysis:

A good week all round in all the equipped sets, a better performance needed in the Bench Shirt will sort that out.

Used my comp Squat Suit and worked up to an opener will do the same on Monday but with the GoodYears.

Had a virus this week so training has been up and down and doing a bit of work on the hip.

Товарищ OB

[Big john]

still powering it out!! :clap: :clap: :clap: :clap: hows the hip commin along OB1?

[Old Bull]

still powering it out!! :clap: :clap: :clap: :clap: hows the hip commin along OB1?

Felt pretty toasted this week, but on the way down now, hips still giving me a bit of grief should be right by the Nationals not to fussed If I can not walk after the comp no training that week

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 7mins.10s 400meters

A2 DB Side Bends 50lbs

1 x 2min.30s 60 reps

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Notes:

Total GPP Time 9mins.40s

Another shortened session GGP wise, may be one more then just Flexibilty/Rehab leading to the Nationals.

Comrade OB

[Old Bull]

Monday 26/7/2010

Week 11 Day 1

S,B

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

3 x 105kgs

3 x 127.5kgs (B)

3 x 147.5kgs (B)

Squats Comp 44 Centurion

3 x 170kgs (B) Straps Down

2 x 190kgs (B) Straps Up Wraps

1 x 215kg x 2 Sets (b) Strap Up Wraps

1 x 215kgs 42 Centurion.

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 92.5kgs

Bench Press Bench Shirt 46 Fury

3 x 117.5kgs 3 Board

2 x 135kgs 1 Board

1 x 142.5kgs x 3 Sets Chest on the final

Bench Press 3 Board

3 x 142.5kgs x 4 Sets

Dumbbell Flies

10 x 25lbs x 5 Sets

Notes:

Squats were good did 2 singles at 215 with the new shoes they went well put Nicks 42 on 215 was pretty high and I started to lean forward. Maybe 42 next year.

Bench jumped into my 46 but just got out of line so changed on the 142.5 took 3 singles to get it right not a good move swapping.

Товарищ OB

[Old Bull]

Tuesday 27/7/2010

GPP

A1 Sled Drag 30kgs

1 x 7mins.26s 400meters

A2 Pull Down Abs 30kgs

1 x 3min.39s 80 reps

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Notes:

Total GPP Time 11mins.5s

Still a bit stiff in the hip hard to do Arch work, put in a bit more Sacroiliac.

Товарищ OB

[Old Bull]

Week 11 Day 2

B,D

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 92.5kgs x 2 Sets

2 x 105kgs x 5 Sets

3 Board Bench Press

6 x 110kgs x 5 Sets

DB Flies

10 x 25lb x 3 Sets

Deadlifts Sumo DOH Grip

3 x 70kgs

3 x 90kgs

3 x 110kgs

3 x 132.5kgs x 2 Sets

3 x 155kgs

Deadlifts Sumo Hook Grip Suit Straps Down

3 x 167.5kgs Straps Down

2 x 180kgs x 5 Sets Straps Down

Yoke SSB Good Mornings

5 x 20kgs

5 x 40kgs left it there hip getting warm

Notes:

This was the last day in equipment and it felt good. Deads work sets were pleasing good speed worked on a couple of things moved the toes out a bit got the hips closer to the bar felt good. Also on the breathing and Belt tightness.

Товарищ OB

[Big john]

Good day at the office it would seem OB, awsome stuff fella

[Viking Power]

This was the last day in equipment and it felt good. Deads work sets were pleasing good speed worked on a couple of things moved the toes out a bit got the hips closer to the bar felt good. Also on the breathing and Belt tightness.

well done brother,

good traveling next weekend brother :clap: :clap: and smash it OB1 show no mercy!!!!!

Look forward to your result sir

Stay the strongest

VP

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 7mins 14s 400meters

A2 DB Side Bends 50lbs

1 x 2min.30s 60 reps

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Sacroiliac Stretch

1 x 1 minutes x 3 Sets

Notes:

Total GPP Time 9mins.44s

Finally getting on top of this injury, can sit and stand without being in to much pain and sleeping is improving. Could do Keg Arch work today which is a good sign, was bit worried it would not come right in time for the Nationals.

Comrade OB

[teamfatboy]

still powering it out!! :clap: :clap: :clap: :clap: hows the hip commin along OB1?

Felt pretty toasted this week, but on the way down now, hips still giving me a bit of grief should be right by the Nationals not to fussed If I can not walk after the comp no training that week

Вы говорите как настоящий русский, товарищ

Just caught up, nice work, nice work indeed. Good luck down South!

[Old Bull]

Good day at the office it would seem OB, awsome stuff fella

Thanks Big Guy deloading now so easing up

This was the last day in equipment and it felt good. Deads work sets were pleasing good speed worked on a couple of things moved the toes out a bit got the hips closer to the bar felt good. Also on the breathing and Belt tightness.

well done brother,

good traveling next weekend brother :clap: :clap: and smash it OB1 show no mercy!!!!!

Look forward to your result sir

Stay the strongest

VP

Thanks VP,

Be good to catch up with Iron Brothers again

[Old Bull]

still powering it out!! :clap: :clap: :clap: :clap: hows the hip commin along OB1?

Felt pretty toasted this week, but on the way down now, hips still giving me a bit of grief should be right by the Nationals not to fussed If I can not walk after the comp no training that week

Вы говорите как настоящий русский, товарищ

Just caught up, nice work, nice work indeed. Good luck down South!

Thanks TFB

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