Beaten Paths are For Beaten Men

[Viking Power]

Welcome back OB1 LOL :clap:

Volumes looking sharp mate for week 1 day 1 8) very good

VP

[steak]

Next meet WBOP?

[Old Bull]

Flexibility/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 better

Notes:

Good session Agile's going well, abs with weight are different.

OB1

[Old Bull]

Welcome back OB1 LOL :clap:

Volumes looking sharp mate for week 1 day 1 8) very good

VP

Good to be Back

Always a good wake up call week one

Next meet WBOP?

Yeah Steak, WBOP 27th November

[steak]

Cool - hope to see you there mate. Im coaching a few juniors for this one and may bring a few others too. Could be in Cambridge so I hear....

[Old Bull]

Cool - hope to see you there mate. Im coaching a few juniors for this one and may bring a few others too. Could be in Cambridge so I hear....

Cambridge how sure might talk to T

[Old Bull]

Week 1 Day 2

Deadlifts

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

132.5kgs 3рХ2п

155kgs 2рХ2п

165kgs 2рХ2п (B)

Итого: 23 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

72.5kgs 3рХ1п

85kgs 4рХ1п

92.5kgs 4рХ3п

Итого: 31 подъема

4 Board Bench Press

110kgs 4рХ1п

120kgs 4рХ1п

130kgs 4рХ1п

Итого: 12 подъема

Dumbbell Flies

25lb 5рХ4п

Rack Pulls Below Knee

110kgs 3рХ1п

132.5kgs 3рХ2п

155kgs 3рХ2п

175kgs 4рХ2п

Итого: 17 подъема

Lunges

20kgs 10рХ3п

Notes:

Settled back in Deads bit of weight been a while second set was better. Rack pulls came right by then.

Bench good trying to get my footing right with the heels work in progress, Boards were a lot better this round. had a bit of a bug so not quite 100% glad it is week one.

Товарищ OB

[Big john]

busy day for a wednesday there ob1!

[steak]

Cool - hope to see you there mate. Im coaching a few juniors for this one and may bring a few others too. Could be in Cambridge so I hear....

Cambridge how sure might talk to T

that was from Colleen Cadman a week ago but nothing confirmed for sure yet

Nice train that dead bench dead session mate. 8)

[Old Bull]

busy day for a wednesday there ob1!

Yeah busy not the word, hows the body after the op?

Cool - hope to see you there mate. Im coaching a few juniors for this one and may bring a few others too. Could be in Cambridge so I hear....

Cambridge how sure might talk to T

that was from Colleen Cadman a week ago but nothing confirmed for sure yet

Nice train that dead bench dead session mate. 8)

Haven't been there for years it was a good train

[Big john]

Yeah busy not the word, hows the body after the op?

yea not bad mate(havin the local put in hurt more)...doc took a big chuck out, i told him to be careful. my spine erectors of may come in handy come the WBOP comp :twisted: , will be good to see the Grand master mate :clap:

[Viking Power]

Hi brother,

I know I'm a bit slow on things was going to ask you the other day what are the p and n now?

Or is this some secret code OB1

good deadlifting

VP

[Big john]

Hi brother,

I know I'm a bit slow on things was going to ask you the other day what are the p and n now?

Or is this some secret code OB1

good deadlifting

VP

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

there ya go bro...OBs becomming a Fully fledge RUssian Robot :clap: :clap:

[Viking Power]

Hi brother,

I know I'm a bit slow on things was going to ask you the other day what are the p and n now?

Or is this some secret code OB1

good deadlifting

VP

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

there ya go bro...OBs becomming a Fully fledge RUssian Robot :clap: :clap:

Ahhhhhhhhhh........ OK cool good work Big John, go you Russian robots go hard

[Old Bull]

Week 1 Day 3

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

77.5kgs 3рХ1п

90kgs 3рХ1п

97.5kgs 2рХ1п

105kgs 2рХ2п

112.5kgs 1рХ1п

105kgs 2рХ1п

97.5kgs 3рХ1п

85kgs 3рХ1п

72.5kgs 3рХ1п

Итого: 36 подъема

4 Board Bench Press

110kgs 4рХ1п

120kgs 4рХ1п

130kgs 4рХ1п

Итого: 12 подъема

Dumbbell Flies

25lb 5рХ4п

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

125kgs 3рХ2п (B)

145kgs 2рХ1п (B)

155kgs 3рХ3п (B)

Итого: 34 подъема

Yoke SSB Good Mornings

60kgs 5рХ3п

Notes:

Good end to the week felt a bit sluggish after ditching the Flu yesterday, twice in 2 months that might be it for the year.

Been discussing with the coach the next 11 weeks will be doing paused squats at about 10% lower on the second set of Squats but it will be a trail and feel thing. Bit more weight on the Boards less reps and a higher Board too.

Full Battle Armour Next Week

Товарищ OB

[Big john]

abit of Pyrimid bench to finish off a week :clap:

Full Battle Armour Next Week

Go hard OB! :twisted:

[Old Bull]

there ya go bro...OBs becomming a Fully fledge RUssian Robot :clap: :clap:

Ahhhhhhhhhh........ OK cool good work Big John, go you Russian robots go hard

That or I am just trying to confuse everyone with my lifting exploits

Cheers VP

[Old Bull]

abit of Pyrimid bench to finish off a week :clap:

Full Battle Armour Next Week

Go hard OB! :twisted:

Pyramid alright glad it was not doubles on the way down thats next week.

Chur Bro

[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:

Good stretch today missed Thursdays session and it showed on Friday, Dynamic Band Abs are getting better feeling it now.

OB1

[Old Bull]

Week 2 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 3рХ1п

107.5kgs 2рХ1п

127.5kgs 2рХ1п (B)

150kgs 3рХ1п (B)

Squats Suit 46 Centurion

167.5kgs 3рХ1п (B)

192.5kgs 2рХ4п (B)

Итого: 31 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 2рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Bench Press 46 Fury

117.5kgs 3рХ1п 3 Board

135kgs 2рХ3п 2 Board

Итого: 26 подъема

4 Board Bench Press

147.5kgs 3рХ5п

Итого: 15 подъема

Dumbbell Flies

25lb 5рХ4п

Paused Squats 3 Count

100kgs 2рХ1п

120kgs 2рХ1п (B)

140kgs 3рХ2п (B)

Итого: 10 подъема

Yoke SSB Good Mornings

60kgs 5рХ3п

Notes:

Well a pretty long workout but pretty happy with how it went. First time under weight with the Squats and New Stance. Looks pretty promising, running a bit high but far better than the last cycle.

Bench went ok only went to a 2 board will go to one next week, a bit harder than the Squats to get use to the shirt. Board work got better as I got use to the weight.

Pause Squats were bang on in the weight they were pretty tough but good.

Posted a vid of the work sets in the Squats first one :clap:

Товарищ OB

[Big john]

Week 2 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 3рХ1п

107.5kgs 2рХ1п

127.5kgs 2рХ1п (B)

150kgs 3рХ1п (B)

Squats Suit 46 Centurion

167.5kgs 3рХ1п (B)

192.5kgs 2рХ4п (B)

Итого: 31 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 2рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Bench Press 46 Fury

117.5kgs 3рХ1п 3 Board

135kgs 2рХ3п 2 Board

Итого: 26 подъема

4 Board Bench Press

147.5kgs 3рХ5п

Итого: 15 подъема

Dumbbell Flies

25lb 5рХ4п

Paused Squats 3 Count

100kgs 2рХ1п

120kgs 2рХ1п (B)

140kgs 3рХ2п (B)

Итого: 10 подъема

Yoke SSB Good Mornings

60kgs 5рХ3п

Notes:

Well a pretty long workout but pretty happy with how it went. First time under weight with the Squats and New Stance. Looks pretty promising, running a bit high but far better than the last cycle.

Bench went ok only went to a 2 board will go to one next week, a bit harder than the Squats to get use to the shirt. Board work got better as I got use to the weight.

Pause Squats were bang on in the weight they were pretty tough but good.

Posted a vid of the work sets in the Squats first one :clap:

Товарищ OB

Awsome to see the master at work bro :twisted: , hope theres many more vids to come :clap: :clap: :clap:

[startinfromscratch]

squattin it easy OB, nice work!

[steak]

nice work bro...good long session on paper so can only imagine how it went on the floor 8)

[Old Bull]

Awsome to see the master at work bro :twisted: , hope theres many more vids to come :clap: :clap: :clap:

Thanks Big Guy, all part of the accountability so more vids to come.

squattin it easy OB, nice work!

Cheers sfs went better than I thought especially with about 4 weeks of the new stance.

nice work bro...good long session on paper so can only imagine how it went on the floor 8)

Yeah Steak about 2 1/2 hours maybe longer. :doh:

[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 6 x 3 Sets

Notes:

Did a bit more on the Glute/Piriformis Myofacial release with a small sand ball hurt like hell

OB1