Beaten Paths are For Beaten Men

[Old Bull]

9 недель - 2 дня (Среда)

Bench Press Reverse Bands

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 5рХ1п

92.5kgs 4рХ1п

107.5kgs 3рХ2п

120kgs 2рХ2п

132.5kgs 2рХ3п

125kgs 2рХ2п

Итого: 39 подъема

Deadlift Sumo

70kgs 4рХ1п

90kgs 4рХ1п

115kgs 4рХ1п

140kgs 3рХ4п

Итого: 24 подъема

Bench Press Sling Shot

110kgs 3рХ5п

Итого: 15 подъема

Db Flies

30lbs 8рХ4п

Примечания:

Reverse Bands were better, put a 1" mat under neath the bench got the bar right on the chest much better start and finish.

Macmad was in today so I used his Sling Shot instead of Pin Press on my second bench session. Took a couple of reps to get use to but a pretty interesting training tool. Made me tuck the elbows and I looked like I knew how to bench, tried Flared even more pop off the bottom. Have ordered one through him maybe in next year hopefully before the WBOP.

Couple of tips on my setup thanks Mac

Sumo Deads went to 140kgs x 4 sets felt good may increase to 4 reps next week just watching recovery. Tore the s*#t out of my thumbs today barked it well not enough deadlifting Hook Grip style

Сила и Честь

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 8 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Pull Down Abs

6 x 50kgs x 3 Sets

3 Delt Combo

10 x 5lb x 3 Sets

Rotators Band Combo

1 x 10 x 2 Sets

Notes:

Glad to get back into these sessions, mind you it has been a while and things were not as supple as they were.

OB1

[steak]

Now that Im freeing up Id be wary of stopping too :roll: :grin:

[Old Bull]

Now that Im freeing up Id be wary of stopping too :roll: :grin:

Yeah Steak a simple thing that you would not seem to miss gets extremly hard after a lay off. :oops:

[Old Bull]

9 недель - 3 дня (пятница)

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

65kgs 5рХ1п

3 Board

72.5kgs 4рХ1п

85kgs 3рХ1п

97.5kgs 3рХ2п

115kgs 3рХ2п

127.5kgs 2рХ5п

Итого: 44 подъема

Leg Extension

5 pls 8рХ4п

Bench Press

705kgs 4рХ1п

82.5kgs 4рХ1п

95kgs 4рХ4п

Итого: 24 подъема

Chest Supported Rows

25kgs 8рХ4п

Leg Raise

1 x 6рХ3п

Примечания:

Took the Boards back up 3 after re watching the video, will try and get more weight on each week. Second bench session was good a little surprised in a good way.

Did leg extensions for the second time

Товарищ OB

[Old Bull]

9 недель - 4 дня (Суббота)

Incline Bench Press

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 3рХ5п

Итого: 24 подъема

Pin Press

60kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ5п

Итого: 21 подъема

DB Flies

30lb 10Х4п

Press Downs (Masons Circles)

100lbs 10Х5п

Примечания:

Всего в неделю: 219 подъемников Bench Only

Lot better week and not so much Voluem down by 70 odd lifts for the week. Setup slight tweak this week thanks to Mac via Reuben.

Everything seems to be settling in which is good took a little while to adjust to the Volume but rehab and flexibilty will help as I have started to pick that up.

2nd person in The House today for training age

Merry Christmas 3 hours till feeding

Eight sessions of Benching this week with 219 lifts.

Товарищ OB

[Viking Power]

awesome work OB1 :clap: :clap:

VP

[Old Bull]

awesome work OB1 :clap: :clap:

VP

Thanks Bro

[Old Bull]

10 недель - 1 дня (Понедельник)

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 4рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Bench Shirt 50 Super Kat

117.5kgs 3рХ1п 3 Board

135kgs 2рХ1п 2 Board

145kgs 2рХ3п 1 Board

Итого: 28 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п (B) KW

140kgs 5рХ5п (B) KW

Итого: 50 подъема

Bench Press

62.5kgs 3рХ1п

75kgs 3рХ1п

87.5kgs 3рХ1п

100kgs 3рХ4п

Итого: 21 подъема

DB Flies

30lbs 8рХ4п

Leg Raise

10kgs 8Х3п

Примечания:

Went down to a 1 Board with the 145kgs in the shirt today felt good getting the lockout sorted. Right side just lags sometine just got to remeber to fire the right each time to compenste for the left being stronger.

Squats are going well 5 x 5s at 140 were good.

Rehab again before and after not the session.

Товарищ OB

[Viking Power]

awesome work on the squats brother, and bench looking good too mate, you'll have to tell Jaypee to keep up at BOP champs 8)

No match for OB1 2011

VP

[Old Bull]

awesome work on the squats brother, and bench looking good too mate, you'll have to tell Jaypee to keep up at BOP champs 8)

No match for OB1 2011

VP

Ha ha yeah it was a good little battle 2.5kgs at the end hopefully will not be that close at WBOP.

OB

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 8 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

DB Side Bends

10 x 50lbs x 3 Sets

3 Delt Combo

10 x 5lb x 3 Sets

Rotators Band Combo

1 x 10 x 2 Sets

Notes:

Good to get things stretched out and loosened up a bit after the Feasting.

OB1

[Old Bull]

10 недель - 2 дня (Среда)

Bench Press Reverse Bands

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 5рХ1п

92.5kgs 4рХ1п

107.5kgs 3рХ2п

120kgs 2рХ2п

132.5kgs 2рХ3п

120kgs 2рХ2п

Итого: 39 подъема

Deadlift Sumo

70kgs 4рХ1п

90kgs 4рХ1п

115kgs 4рХ1п

140kgs 3рХ4п

Итого: 24 подъема

Pin Press

112.5kgs 3рХ5п

Итого: 15 подъема

Lat Pull Downs Parallel Grip

60kgs 8рХ4п

Примечания:

Band work is coming along, it is a lot better with the 1" mat the bar is just on my chest. Will not go up in weight for a little while maybe 2.5kgs.

Deads were pretty good today hands have been quite sore the last 3 weeks but today they were fine. I think they thought giving me pain we would take time off over Christmas .

Pins were good getting the setup nice and tight, there is a big difference when I am not as tight in this lift.

Took a long time today just doing a TrapFat More Talking than Chalking.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 8 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Pull Down Abs

6 x 50kgs x 3 Sets

3 Delt Combo

10 x 5lb x 3 Sets

Rotators Band Combo

1 x 10 x 2 Sets

Notes:

5lb DBs feel so heavy after these few weeks of Bench Only.

OB1

[bar-belle]

Took a long time today just doing a TrapFat More Talking than Chalking.

:pfft: I know someone else who does that too :wink:

Flexibility/Rehab

Agile 8

1 x 8 x 3 Sets Each

I have been doing a bit of this lately too and I am feeling the benefits already. I didn't realise how important rehab work is. Do you do this weekly or every few days?

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 8 x 3 Sets Each

I have been doing a bit of this lately too and I am feeling the benefits already. I didn't realise how important rehab work is. Do you do this weekly or every few days?

When I am on a 3 day Boris cycle it is 3 days per week, at the moment on a 4 day cycle so 2 times but will fit the last day of the week in need it a bit more now.

Happy New Year

[Old Bull]

10 недель - 3 дня (пятница)

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

65kgs 5рХ1п

3 Board

77.5kgs 4рХ1п

90kgs 3рХ1п

102.5kgs 3рХ2п

117.5kgs 3рХ2п

135kgs 2рХ4п

Итого: 42 подъема

Leg Press

4 pls 5рХ1п

6 pls 5рХ1п

8 pls 5рХ3п

Bench Press

62.5kgs 4рХ1п

75kgs 4рХ1п

87.5kgs 4рХ4п

Итого: 24 подъема

DB Flies

30lb x 8рХ4п

Примечания:

Boards were better this week and second session of Benches wereb pretty tidy.

Leg Press getting the hang of the Machine. :clap:

Товарищ OB

[Old Bull]

10 недель - 4 дня (Суббота)

Bench Press

20kgs 5рХ1п

45gs 4рx1п

60kgs 3Х1п

70kgs 3Х1п

82.5kgs 3рХ2п

95kgs 2рХ4п

Итого: 29 подъема

Pin Press

100kgs 3рХ1п

115kgs 3рХ5п

Итого: 21 подъема

Chest Supported Rows

25kgs 8рХ4п

Dynamic Banded Abs

5 Second Hold 6рХ5п

Примечания:

Всего в неделю: 219 подъемников Bench Only

Lot better week and Volume the same as last week.

Pretty good all the way round Squats and Deads will go up next week by 10kgs. Technique is improving little things each week, rehab is helping and shoulders are settling down.

Happy New Year

4th in The House today damm getting old

Another 8 sessions of Benching this week with 219 lifts.

Товарищ OB

[Old Bull]

11 недель - 1 дня (Понедельник)

Навыки оценки Skills Assesment

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

62.5kgs 3рХ1п

75kgs 3рХ1п

87.5kgs 2рХ2п

Bench Shirt 50 Super Kat

120kgs 1рХ2п 3 Board

135kgs 1рХ1п 2 Board

145kgs 1рХ1п 1 Board

152.5kgs 1рХ2п Chest

Итого: 25 подъема

DB Flies

30lbs 8рХ4п

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

130kgs 5рХ1п (B) KW

150kgs 5рХ3п (B) KW

Итого: 40 подъема

Примечания:

Well did not read the programme properly well all the way through. I just like getting the days workout without knowing what is going on. Should have figured with a 14 week cycle Skills would have been week 11

The good thing was Skills for only one lift :clap:

Had visions of Touching this week so the programme just brought that forward. Went down to what I did last week 145 to a 1 Board loaded 152.5 about a 10-15mm off. Lift was strong and a good lockout, so did it again. I decided not to go up in weight as I did not want to miss the lift touched, and a good drive just a slow lockout.

I have hit 150-155 a few times in training but they were all over the place bum leaving the bench ugly lockouts. This was a nice clean lift and I could call it a PB. More than likely I will open pretty close to this at WBOP. I have still to sew the sleeves up as the shirt is quite loose I can get it on by my self which is like a miracle for my age.

Squats were hard bit of a increase in girth size and I decided to go up to 150kgs on the same day.

Rehab again before and after the session.

Товарищ OB

[steak]

Happy new year bro....

Nice work on the PB...and in a loose super kat.

[Old Bull]

Happy new year bro....

Nice work on the PB...and in a loose super kat.

Thanks Steak, a good little surprise but this new Bench cycle has been going well.

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 8 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Pull Down Abs

6 x 50kgs x 3 Sets

3 Delt Combo

10 x 5lb x 3 Sets

Rotators Band Combo

1 x 10 x 2 Sets

Notes:

Pretty humid and tough after all the feasting over Christmas

OB1

[Old Bull]

11 недель - 2 дня (Среда)

Bench Press Reverse Bands

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 5рХ1п

92.5kgs 4рХ1п

107.5kgs 3рХ2п

122.5kgs 2рХ2п

135kgs 2рХ3п

122.5kgs 2рХ2п

Итого: 39 подъема

DB Flies

30lbs 8рХ4п

Deadlift Sumo

70kgs 3рХ1п

90kgs 3рХ1п

120kgs 3рХ1п

150kgs 3рХ2п

Итого: 15 подъема

Lat Pull Downs Parallel Grip

60kgs 8рХ4п

Примечания:

Band work is going well will increase weight next week setup is helping if I am tight no problems.

Deads were so so to hot to heavy me that is, increased by 10kgs and dropped a couple of sets. Will increase a set each week then a rep to each set. Not long to go now.

Really feeling my upper back a lot more now, could be the volume or some of the assist, I am more likely to think it is the setups arching etc that is contributing to the tightness.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 8 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

DB Side Bends

10 x 50lbs x 3 Sets

3 Delt Combo

10 x 5lb x 3 Sets

Rotators Band Combo

1 x 10 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Too damm hot even this early in the morning, haven't hit the bags for a while. Will help with the xtra kilos put on over the break.

OB1

[Old Bull]

11 недель - 3 дня (пятница)

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

65kgs 5рХ1п

3 Board

80kgs 4рХ1п

95kgs 3рХ1п

110kgs 3рХ2п

125kgs 3рХ2п

135kgs 2рХ5п

Итого: 45 подъема

Leg Press

4 pls 5рХ1п

6 pls 5рХ1п

8 pls 5рХ3п

Bench Press

70kgs 3рХ1п

82.5kgs 3рХ1п

95kgs 3рХ4п

Итого: 18 подъема

Dynamic Banded Abs

5 Second Holds x 6рХ4п

Примечания:

Boards were better this week set up is really helping here and second session of Benches were good.

Leg Press is coming along not to sure I want to be good at this or not

Товарищ OB