Beaten Paths are For Beaten Men

[Old Bull]

Flexibilty/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Notes:

Going to spend a bit more time on the Flexibilty, more so in the hips and upper back. One for the new Squat Stance the other to try and get a better Arch.

OB1

[Big john]

Flexibilty/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Notes:

Going to spend a bit more time on the Flexibilty, more so in the hips and upper back. One for the new Squat Stance the other to try and get a better Arch.

OB1

been finding the flex/mob work paramount to helping me get a better squat

awsome to see the Keg has made an appearance OB! :twisted: :twisted: :twisted:

[startinfromscratch]

i think OB hasa bit of a history with kegs :pfft: :pfft: :pfft:

[Old Bull]

been finding the flex/mob work paramount to helping me get a better squat

awsome to see the Keg has made an appearance OB! :twisted: :twisted: :twisted:

Yeah Big Guy, thought about it over the last few weeks I did it but not at the degree that I am going to.

Yeah the Keg is back. \:D/

i think OB hasa bit of a history with kegs :pfft: :pfft: :pfft:

Shot Bro, my past been revealed :oops:

[Old Bull]

29.2.2

D,B,D

Deadlifts to Knee

3 x 70kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs x 2 Sets

2 x 150kgs x 4 Sets

Bench Press

6 x 20kgs

6 x 45kgs

6 x 67.5kgs

6 x 80kgs x 2 Sets

6 x 87.5kgs x 4 Sets

DB Flies

10 x 25lb x 4 Sets

Rack Pulls Below Knee DOH Sumo

4 x 115kgs

4 x 137.5kgs

4 x 157.5kgs x 2 Sets

4 x 167.5kgs x 4 Sets

Notes:

Day 2 of the Week 2, Took my max down on the Pulls to the knees after last week and the cartlidge thing. Lot better everything was down by 7.5kgs but no hip stuff.

Racks were at the proper Max they felt good I had no issues with these last week.

Bench well sixes were pretty interesting to say the least, whose idea is that.

Another day in Iron Paradise

Товарищ OB

[Viking Power]

good work OB1 - technique technique technique become master of bay my friend :clap: :clap:

VP

[Old Bull]

Flexibilty/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Pull Down Abs

6 x 40kgs

6 x 50kgs

6 x 55kgs bit rough

Notes:

Bit better this session, IT band is feeling not as sore, going to do a bit of core work each session too.

OB1

[Old Bull]

good work OB1 - technique technique technique become master of bay my friend :clap: :clap:

VP

So True Brother So true

[Old Bull]

29.2.3

Squats

5 x 20kgs

5 x 60kgs

5 x 80kgs

5 x 105kgs

4 x 127.5kgs (B)

3 x 147.5kgs (B) x 2 Sets

2 x 167.5kgs (B) x 5 Sets

Bench Press

5 x 20kgs

5 x 45kgs

5 x 65kgs

4 x 82.5kgs

3 x 95kgs x 2 Sets

2 x 107.5kgs x 2 Sets

5 x 87.5kgs

7 x 75kgs

DB Flys

10 x 25lb x 4 Sets

Squats

5 x 105kgs

5 x 127.5kgs (B) x 2 Sets

4 x 147.5kgs (B) x 4 Sets

Notes:

Another good workout the last set of Squats were tough but pretty good just conditioning I think. Slowly kicking back into things will sort out what I am going to do over the weekend programme wise, length of cycles mainly.

Товарищ OB

[Optimass]

Ahh the pleasures of owning your own gym .... more time in the day to abuse yourself. A lot of work there OB and strong too = awesome.

[Old Bull]

Flexibilty/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Leg Raise

1 x 8 x 3 Sets

Notes:

Moving along well, leg raises were tough have not done those for 9 months or so.

OB1

[Old Bull]

Ahh the pleasures of owning your own gym .... more time in the day to abuse yourself. A lot of work there OB and strong too = awesome.

That is true more time to inflict pain, yeah work is good, be glad when I get into some reduced volume.

[Old Bull]

De Load

Bench Press

5 x 20kgs

5 x 45kgs

4 x 65kgs

4 x 80kgs

3 x 92.5kgs x 4 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs (B)

3 x 147.5kgs (B) x 3 Sets

Bench Press

3 x 65kgs

3 x 77.5kgs

3 x 90kgs x 3 Sets

Bench Press 4 Board

3 x 110kgsx 3 Sets

DB Flys

10 x 25lb x 4 Sets

Notes:

Starting a 12 week cycle next week so will do a De Load of sorts this week. Threw in some Board Presses just to get use to the movement.

Товарищ OB

[Old Bull]

Flexibilty/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Dynamic Band Abs Green

6 x 5 Second Holds x 2 Sets

Notes:

Pretty happy with how the Flexibilty is going and first time doing Dynamic Band Abs for a while, going to try and get to the Big Blues.

OB1

[Old Bull]

De Load

Deadlifts Sumo

5 x 70kgs

5 x 90kgs

4 x 105kgs

4 x 127.5kgs x 2 Sets

3 x 147.5kgs x 3 Sets

Bench Press

5 x 20kg

5 x 45kgs

4 x 65kgs

4 x 80kgs

3 x 90kgs x 3 Sets

Bench Press 4 Board

4 x 110kgsx 4 Sets

Lunges

10 x 20kgs x 3 Sets

Notes:

Enjoying this deload I think I picked the right time feeling a bit jaded so good to rest up before the new cycle. Lunges were a lot different mainly from the flexibility and foam roller work.

Товарищ OB

[TonganTerror]

De Load

Deadlifts Sumo

5 x 70kgs

5 x 90kgs

4 x 105kgs

4 x 127.5kgs x 2 Sets

3 x 147.5kgs x 3 Sets

Bench Press

5 x 20kg

5 x 45kgs

4 x 65kgs

4 x 80kgs

3 x 90kgs x 3 Sets

Bench Press 4 Board

4 x 110kgsx 4 Sets

Lunges

10 x 20kgs x 3 Sets

Notes:

Enjoying this deload I think I picked the right time feeling a bit jaded so good to rest up before the new cycle. Lunges were a lot different mainly from the flexibility and foam roller work.

Товарищ OB

bloody good when that kinda weight is deload mate \:D/

[Big john]

nice work there OB :clap: :clap: :clap:

i cant w8 to get back into it.....going abit stirr crazy/cabin fever from the week off :pfft: :pfft: :pfft:

[Old Bull]

De Load

Bench Press

5 x 20kgs

5 x 45kgs

4 x 65kgs

4 x 80kgs

3 x 90kgs x 3 Sets

Bench Press 4 Board

3 x 110kgsx 3 Sets

DB Flys

10 x 25lb x 4 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs (B)

3 x 147.5kgs (B) x 3 Sets

Notes:

Last day of De Laod, kick off 12 week cycle next week Whop Whop.

Товарищ OB

[Old Bull]

bloody good when that kinda weight is deload mate \:D/

Thanks TT, it is good and easy especially only two sessions can't beat that mind you all that changes next week.

nice work there OB :clap: :clap: :clap:

i cant w8 to get back into it.....going abit stirr crazy/cabin fever from the week off :pfft: :pfft: :pfft:

I know what you mean Big Guy, stir crazy big time

OB1

[Old Bull]

Flexibilty/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Leg Raise

1 x 7 x 3 Sets

Notes:

Moving along well, leg raises were better.

OB1

[Old Bull]

Week 1 Day 1

Bench Press

20kgs 3рХ1п

45kgs 3рХ1п

60kgs 3рХ1п

72.5kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

97.5kgs 3рХ2п

Итого: 27 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 4рХ1п (B)

150kgs 4рХ4п (B)

Итого: 38 подъема

Yoke SSB Good Mornings

60kgs 5рХ3п

Bench Press

72.5kgs 3рХ1п

85kgs 2рХ1п

92.5kgs 3рХ4п

Итого: 17 подъема

4 Board Bench Press

110kgs 4рХ1п

120kgs 4рХ1п

130kgs 4рХ1п

Итого: 12 подъема

Dumbbell Flies

25lb 5рХ4п

Notes:

Changed the format of my reps, weight to Sheiko style %/Weight, Reps x Sets = (рХп) Total: 12 Lift = (Итого: 12 подъема)

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 going up in Boards and adding more weight but less reps. Also will carry on with paused Squats on my second Squat sessions.

Товарищ OB

[TonganTerror]

week one day one oooooo yeeyaa Im following from now OB1

[Big john]

Серп и молот является сильным вы

:clap: :clap: :clap:

[Old Bull]

Серп и молот является сильным вы

:clap: :clap: :clap:

Вы сильный товарищ, как трактор

[Old Bull]

week one day one oooooo yeeyaa Im following from now OB1

Chur Bro,

The Start now 12 weeks to go Yeah baby