Beaten Paths are For Beaten Men

[Old Bull]

Week 3 Day 2

Deadlifts to Knees

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 2рХ1п

132.5kgs 3рХ1п

155kgs 4рХ1п

165kgs 4рХ3п (B)

Итого: 27 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

92.5kgs 4рХ2п

100kgs 3рХ2п

107.5kgs 2рХ2п

115kgs 1рХ2п

107.5kgs 2рХ2п

100kgs 3рХ2п

92.5kgs 4рХ1п

85kgs 6рХ1п

72.5kgs 6рХ1п

Итого: 63 подъема

5 Board Bench Press

120kgs 2рХ1п

135kgs 2рХ1п

150kgs 3рХ5п

Итого: 19 подъема

Dumbbell Flies

25lb 5рХ4п

Rack Pulls Below Knee

132.5kgs 4рХ1п

155kgs 3рХ2п

175kgs 4рХ3п

Итого: 22 подъема

Lunges

20kgs 10рХ3п

Notes:

Pulls were better slight niggle but nothing to serious, Racks were tough on the hands.

Bench a big session tough too, Boards were good lift offs solo are a big improvement.

Товарищ OB

[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

DOSTWTETPU

1 x 4 x 3

Notes:

Good session again, may need to up the weight for Pull Downs

OB1

[drizzt]

doing implement training this sunday keen?

Sounds good, what time?

Will have a blast if none of my mates are keen for my weekly tyres session this Sunday - I got stood up last week :pfft:

[Old Bull]

doing implement training this sunday keen?

Sounds good, what time?

Will have a blast if none of my mates are keen for my weekly tyres session this Sunday - I got stood up last week :pfft:

12.00 noon Bro maybe just 3 events this time, Tyre, Yoke and Vehicle Pull

[Old Bull]

Week 7 Day 3

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

92.5kgs 3рХ2п

107.5kgs 3рХ3п

Итого: 31 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 4рХ1п (B)

150kgs 4рХ1п (B)

160kgs 4рХ3п (B)

Итого: 38 подъема

Bench Press

72.5kgs 4рХ1п

80kgs 4рХ1п

92.5kgs 4рХ4п

Итого: 24 подъема

4 Board Bench Press 50 SK

120kgs 2рХ1п

135kgs 2рХ1п

150kgs 3рХ5п

Итого: 19 подъема

Dumbbell Flies

25lb 5рХ4п

Yoke SSB Good Mornings

60kgs 5рХ4п

Notes:

Всего в неделю: 344 подъемников

Not a bad day today squats were good and Bench went well had pt on board for the last Bench session.

Weekly Analysis:

Squats:

I thought last weeks effort was good but this weeks was a steady improvement. My squat is developing really well hopefully we should see at the WBOP comp but next year it should be humming.

Bench:

Better week with a lighter weight will lower the Boards from next week maybe the weight but will see.

Deads:

Pulls to knees and from the kness is hard to gauge as opposed to full lifts but everything held up.

Iron Paradise is the place to be.

Товарищ OB

[steak]

Another good week OB...stay in the groove bro and milk those little gains here and there 8)

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Dynamic Banded Abs

6 x 5 Seconds Holds x 3 Sets

DOSTWTETPU

1 x 4 x 3

Notes:

I like Saturday sessions

OB1

[Old Bull]

Another good week OB...stay in the groove bro and milk those little gains here and there 8)

Thanks Steak a pretty good week last of the high volume.

[Old Bull]

Week 8 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats Suit 46 Centurion

170kgs 3рХ1п (B)

192.5kgs 2рХ1п (B)

205kgs 2рХ2п (B)

Итого: 30 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 2рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Bench Press 46 Fury

110kgs 3рХ1п 3 Board

127.5kgs 2рХ1п 1 Board

130kgs 2рХ3п Chest

Итого: 28 подъема

3 Board Bench Press

142.5kgs 3рХ5п

Итого: 15 подъема

Dumbbell Flies

25lb 5рХ4п

Paused Squats 3 Count

85kgs 2рХ1п

105kgs 2рХ1п (B)

130kgs 2рХ1п (B)

150kgs 2рХ3п (B)

Итого: 12 подъема

Yoke SSB Good Mornings

60kgs 5рХ4п

Notes:

Good session today Squats are improving every week, getting to terms with my hips, flexbility training is helpinh a lot.

Bench went better, I have lowered the weight and working to g hit the chest more. Lowered the Boards tom 3 Board and took the weight down 7.5kgs was bang on.

Pause Squats were a bit over the place but good workout had not quite settled into the sets.

Товарищ OB

[Old Bull]

Tuesday 2th October

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

DOSTWTETPU

1 x 4 x 3

Notes:

Agiles going really well happy with this

OB1

[Old Bull]

Week 8 Day 2

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 2рХ1п

105kgs 2рХ2п

112.5kgs 2рХ2п

Итого: 25 подъема

Deadlifts Sumo Hook Grip

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

132.5kgs 3рХ1п

155kgs 2рХ1п (B)

Deadlifts Sumo Hook Grip Velocity Straps down

170kgs 2рХ1п (B)

192.5kgs 3рХ2п (B)

202.5kgs 2рХ2п (B)

Итого: 26 подъема

Bench Press

72.5kgs 5рХ1п

80kgs 5рХ1п

100kgs 4рХ2п

Итого: 18 подъема

3 Board Bench Press

120kgs 2рХ1п

142.5kgs 3рХ5п

Итого: 17 подъема

Dumbbell Flies

25lb 5рХ4п

Lunges

20kgs 10рХ3п

Notes:

Was sort of dreading this day as my Pulls have been all over the place and at times my strength has been wayward. But put the V Suit on first time since Nationals and everything sort of clicked. Work sets were good couple of reps were off course but pretty happy and gained some confidence back. I think in week 4 I could only do singles so 4 weeks later doubles at the same weight is cool

Bench was good slight effects from Monday, Boards are lot more work at 3 but well worth it still solo lift offs

Товарищ OB

[Big john]

its comming together nicely there OB1, keep leading the way for us bro! :clap: :clap: :clap:

[drizzt]

Nice lifting OB1 :nod:

[Old Bull]

its comming together nicely there OB1, keep leading the way for us bro! :clap: :clap: :clap:

Was wondering if it would come together but as always just get with the programme

Nice lifting OB1 :nod:

Thanks Drizzt

[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

7 x 40kgs

7 x 50kgs

7 x 55kgs

DOSTWTETPU

1 x 4 x 3

Notes:

Good session again, upped the reps on Pull Downs will go to 60kgs next week.

OB1

[Old Bull]

Week 8 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п (B)

150kgs 3рХ1п (B)

170kgs 3рХ4п (B)

Итого: 36 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

92.5kgs 4рХ5п

Итого: 37 подъема

3 Board Bench Press

110kgs 2рХ1п

135kgs 2рХ1п

142.5kgs 3рХ5п

Итого: 19 подъема

Dumbbell Flies

25lb 5рХ4п

Yoke SSB Good Mornings

60kgs 5рХ3п

Notes:

Всего в неделю: 263 подъемников

I like it it is just a Double Whooper 2 sessions Squats took a while to get into it especially the work sets had an entourage so a bit more Talking than Chalking.

Bench was better good setup, and Boards were solid solo lift offs going well just got to get the setup right.

Weekly Analysis:

Squats:

Technique is going from Strength to Strength, I thought I may have gone backwards for a while and even had to adjust my numbers down. But things are looking a lot better than I anticipated so the WBOP may be good for the Squat.

Bit hesitant to get into might tighter gear for Skills but I will run through it, this loose gear has been going pretty well considering you could park a mini or a SS Bambina under the straps they are that loose.

Bench:

Shirt this is coming along still a few things to work, took the weight down and trying to get good touches Skills next week so will see how that pans out. Usually at this stage I am still mucking around with the shirt got to sort this out. Next cycle will be a big focus on the Bench.

Deads:

Well after having not such a great build up training and technique wise it was good to come of this weeks session with some confidence. It all sort of dropped into place.

Another good week in The Iron Valhalla

VP would be proud.

Товарищ OB

[steak]

Good solid week OB :clap: Hammering out the volume 8)

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Dynamic Banded Abs

6 x 5 Seconds Holds x 3 Sets

DOSTWTETPU

1 x 4 x 3

Notes:

Saturday sessions Massiverer

OB1

[Old Bull]

Good solid week OB :clap: Hammering out the volume 8)

Down hill now Steak well after next week :clap:

[Old Bull]

Week 9 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п (B)

150kgs 3рХ2п (B)

160kgs 2рХ3п (B)

Итого: 32 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ2п

100kgs 2рХ3п

Итого: 27 подъема

Notes:

Dammm got to love these days but they only come around 3 or 4 times a year.

Start of Squats were hard but the work sets were real tidy and good.

Bench was bench over quick.

Товарищ OB

[Old Bull]

Wednesday 3/11/2010

Week 9 Day 2

Skills Evaluation

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 2рХ1п (B)

Squats Comp Suit 44 Centurion

170kgs 2рХ1п (B) Straps Down Wraps

192.5kgs 2рХ1п (B) Straps Up Wraps

215kgs 1рХ1п (B) Straps Up Wraps

227.5kgs 1рХ1п (B) Straps Up Wraps close but slow

227.5kgs 1рХ1п (B) Straps Up Wraps fast but pulled up short

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 2рХ1п

Bench Press Bench Shirt 46 Fury

115kgs 2рХ1п 3 Board

130kgs 2рХ1п 1 Board

135kgs 1рХ2п Chest

142.5kgs 1рХ1п Chest Cramped real bad stopped

Deadlifts Sumo DOH Grip

90kgs 3рХ1п

110kgs 3рХ1п

132.5kgs 2рХ1п

155kgs 2рХ1п

Deadlifts Velocity Sumo Hook Grip

170kgs 2рХ1п Straps down

192.5kgs 2рХ1п Straps down

215kgs 1рХ1п Straps up

227.5kgs 1рХ1п Straps Up lost above knee cramp

Notes:

Have been a bit late in posting as I had trouble with the video managed to save some of the lifts.

Squats put my Comp suit, warms ups went well so did the work sets. Put the wraps on as I got into my top sets. 215 felt not to bad checked vid about 1" - 1 1/2" off parallel. Took 227.5 was slow but felt strong so decided to take again this time a bit faster. Pulled up short just did not push it enough. Pretty pleased with the how these went new technique is coming along.

Bench used FatBoys 46 shirt. First 135 ugly so did it again next one was better. 142.5 touched no pause ugly at the bottom on the way up leg cramped real bad hamstring so stopped going any further was going to attempt it a gain and move up.

Deads was thinking about leaving these as hamstring was pretty sore. 215 was a bit touch and go as could feel the leg, did 227.5 got just above the knee cramped so dumped it. Still did the right thing in doing the lifts just annoyed at the outcome.

Strength was a vast improvement from the last Skills Evaluation so very happy how this cycle has gone. Technique has improved still a few things to work on will do a couple more attempts next week just to iron out todays effort. Bench is still my nemisis so will do more work hitting the chest.

Some postitives from todays effort and a lot to work on Nature of The Beast

Товарищ OB

[Big john]

setting the standard OB :clap: :clap: :clap: squats looking better mate got abit more speed on the last one

Another day in Iron Valhala

[steak]

Hang tight bro...a few weeks to sort it out. Got the same sort of shit happening in our camp but not panicing...yet

A good solid week and the improvement shows 8) :nod:

[Old Bull]

setting the standard OB :clap: :clap: :clap: squats looking better mate got abit more speed on the last one

Another day in Iron Valhala

Yeah Big Guy, should have done that on the first one but 1st time in the tighter suit so will do a couple on monday bead it it better.

Hang tight bro...a few weeks to sort it out. Got the same sort of shit happening in our camp but not panicing...yet

A good solid week and the improvement shows 8) :nod:

Seems to be a comomn thing then comp day it comes right, same here with a few of the boys.

[Old Bull]

Friday 5th November

Week 4 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ2п (B)

150kgs 3рХ2п (B)

160kgs 2рХ4п (B)

Итого: 37 подъема

Bench Press

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 3рХ1п

72.5kgs 3рХ1п

85kgs 3рХ2п

100kgs 3рХ6п

Итого: 39 подъема

3 Board Bench Press

120kgs 2рХ1п

142.5kgs 3рХ5п

Итого: 17 подъема

Dumbbell Flies

25lb 5рХ4п

Yoke SSB Good Mornings

60kgs 5рХ3п

Notes:

Всего в неделю: 222 подъемников

Boris has some weird humour going on, do Skills on Wednesday up to 95% then bang out 160kgs x 2 x 4 sets on Squats followed by 100kgs x 3 x 6 sets on Bench.

Weekly Analysis:

Squats:

A good Skills in the tighter suit still touch n go on Depth but will give it another shot on Monday.

Bench:

Shirt this is interesting will hit it again tomorrow, and maybe Friday too.

Still things to work on.

Deads:

Skills went well but had cramp so may look at it again or just leave it till the comp.

Another good week in Iron Paradise

Товарищ OB