Beaten Paths are For Beaten Men

[startinfromscratch]

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

Товарищ OB

OB bringing up the teardrops bro?

mean workload mate, as usual! :clap:

[Old Bull]

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

Товарищ OB

OB bringing up the teardrops bro?

mean workload mate, as usual! :clap:

Tears might be a better discription lol couple more weeks of it though.

Thanks Bro

[Old Bull]

11 недель - 4 дня (Суббота)

Close Grip Bench Press

20kgs 5рХ1п

45gs 4рx1п

62.5kgs 3Х1п

75kgs 3Х2п

87.5kgs 3рХ4п

Итого: 27 подъема

Pin Press

105kgs 3рХ1п

120kgs 2рХ5п

Итого: 13 подъема

DB Flies

30lbs 8рХ4п

Chest Supported Rows

25kgs 8рХ4п

Примечания:

Всего в неделю: 167 подъемников Bench Only

Volume down by 50 lifts from last week.

Skills was a good boost even in the loose Kat, I think this shirt suits me fine allows me to get my shoulders in the right position. This was the problem with my other shirts as they got tighter it was harder for me to get a good setup. Will now look at really getting the 50 dialed in for the test in a couple of weeks.

Sqauts and Deads went up not to many issues except the heat and widening girth

Down to 6 sessions of Benching this week.

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 4 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Now training 7 days per week bag work is coming along cannot so so much for the Skipping.

OB1

[Viking Power]

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 4 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Now training 7 days per week bag work is coming along cannot so so much for the Skipping.

OB1

Hey OB1 Solid as always brother whats the bag work for a unbehaved Trap? LOL

[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 4 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Now training 7 days per week bag work is coming along cannot so so much for the Skipping.

OB1

Hey OB1 Solid as always brother whats the bag work for a unbehaved Trap? LOL

It should be for him,

I had planned to do a bit of Kick Box Training (not weight based conditioning) over the summer have not hit the bags for a few years. With this Bench programe 4 days per week I just brought in a bit earlier, more for the shoulders but starting to enjoy it.

Oh and the other part put on about 5 kilos so that was a sort of an influence

[Old Bull]

12 недель - 1 дня (Понедельник)

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

62.5kgs 3рХ1п

75kgs 3рХ1п

90kgs 2рХ2п

Bench Shirt 50 Super Kat

120kgs 2рХ2п 3 Board

135kgs 1рХ2п 2 Board

147.5kgs 1рХ3п 1 Board

Итого: 28 подъема

Squats

20kgs 5рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 4рХ1п (B) KW

150kgs 4рХ4п (B) KW

Итого: 37 подъема

Pull Downs Parallel Grip

60kgs 8Х4п

Leg Raise

8Х3п

Примечания:

Lot better session on the Boards this week, decided to stay on the 1 board and get the drive sorted. Semi pause on all shirt sets, unracking by myself is going well did all sets solo.

Squats were tidy 4 x 4 just hot and puffy.

Rehab again before and after not the session.

Товарищ OB

[steak]

you training earlier in the day mate or just posting the work earlier?

[Old Bull]

you training earlier in the day mate or just posting the work earlier?

Been training around 11.00ish for most of last year and this year when the place is quite well quiteish. Just sometimes cannot post till later on in the day. I try to train around the time I would compete to get conditioned to that time of the day.

[steak]

wish we could do the same :roll:

[Old Bull]

wish we could do the same :roll:

Sorry Steak, about the only perk I get picking my training times.

You being in the next classes up means round about a 1.00-1.30pm start maybe something to look at last 4 weeks leading into a comp.

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 8 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Pipe Arch Work 80mm +10mm Towel

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 4 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Brought back in the Pie Work.

Had the Doc look over my upper back Thoracic going to work on that area with him. I feel this is holding back my ability to arch. 30 years of Demolition has made my upper big and strong but it is pretty stiff no movement there at all.

The fun begins.

OB1

[Old Bull]

12 недель - 2 дня (Среда)

Bench Press Reverse Bands

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 5рХ1п

92.5kgs 4рХ1п

110kgs 3рХ1п

125kgs 2рХ2п

137.5kgs 2рХ3п

125kgs 2рХ2п

Итого: 39 подъема

Leg Ext

5pls 8рХ4п

Bench Press

62.5kgs 3рХ1п

75kgs 3рХ1п

87.5kgs 3рХ1п

100kgs 2рХ4п

Итого: 17 подъема

DB Flies

30lb 8рХ4п

Примечания:

Band work was better today went up to 137.5 will go to 140 next week that will be the last week.

No Deads today tweaked the hip for some reason not to sure so did Leg Ext, last set ob Benches went pretty good.

On another not the weight or tide is moving down.

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

Pipe Arch Work 80mm +10mm Towel

1 x 20 Seconds x 6 Sets

Leg Raise

1 x 8 x 3 Sets

3 Delt Combo

10 x 5lb x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Better day on the pipe

Rehab is going pretty well time to step it up.

OB1

[Viking Power]

Flexibility/Rehab

Agile 8

1 x 8 x 3 Sets Each

Good work OB1 just reading about this I am going to get into this also had a play around today it felt painful but good as I'm usually as sore as hell and walk around half dead after training especially day 2 LOL so hoping this will help.

Bag Work

1minute x 3 x 4 Sets

Keep it up and keep trap under control :pfft:

stay strong brother

VP

[Old Bull]

Keep it up and keep trap under control :pfft:

stay strong brother

VP

He needs a tight leash that one

[Old Bull]

12 недель - 3 дня (пятница)

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

65kgs 5рХ1п

3 Board

80kgs 4рХ1п

95kgs 3рХ1п

110kgs 3рХ1п

125kgs 3рХ1п

135kgs 2рХ5п

Итого: 39 подъема

Bench Pin Press

105kgs 2рХ1п

120kgs 2рХ4п

Итого: 10 подъема

Примечания:

Boards were good on the down phase so took the doubles out and reduced the top set to 4, Pin Press had its moments too.

Товарищ OB

[Old Bull]

12 недель - 4 дня (Суббота)

Incline Bench Press

20kgs 5рХ1п

40gs 4рx1п

60kgs 3рХ5п

Итого: 24 подъема

Lat Pull Downs Parallel Grip

60kgs 6рХ4п

Dynamic Banded Abs

5 Seconds holds 6рХ4п

Примечания:

Всего в неделю: 157 подъемников Bench Only

Volume down by 10 lifts from last week.

Shirt sessions are going pretty well, unracking by myself which I am pretty pleased with, but still keeping tight. Before I would just lose some tightness when I was going solo, mind you the weight is a lot heavier now so this Bench cycle has really honed those skills. A lot more comfortable in the Super Kat even though it is 3 sizes bigger that what I would use in the Fury range.

Squats went well with the increase in weight but I did a Bursa according to the doc in my hip so I could not Deadlift may have been due to the Skipping but I think it was something else.

2 weeks to go

6 sessions of Benching again this week.

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

Pipe Arch Work 80mm +10mm Towel

1 x 20 Seconds x 6 Sets

Russian Twists

1 x 5 x 3 Sets

Kelso Shrugs

10 x 30kgs x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Brought back in a couple of my old WSB days exercises Russian Twists which were pretty painful and replaced the delt combo with CSR Kelso Shrugs.

OB1

[Old Bull]

13 недель - 1 дня (Понедельник)

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

62.5kgs 3рХ1п

75kgs 3рХ1п

90kgs 2рХ2п

Bench Shirt 50 Super Kat

120kgs 2рХ2п 3 Board

135kgs 1рХ2п 2 Board

147.5kgs 1рХ3п 1 Board

Итого: 28 подъема

Squats

20kgs 5рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 4рХ1п (B) KW

150kgs 4рХ4п (B) KW

Итого: 37 подъема

Pull Downs Parallel Grip

60kgs 8Х4п

Примечания:

Last Shirted Bench Session before test day next week, was tempted to hit the chest but was flying solo so left it. Good effort on the Boards today semi pauses, a step up from last week in terms of confidence and execution.

Squats were tidy 4 x 4 just hot and puffy.

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

Pipe Arch Work 80mm +10mm Towel

1 x 20 Seconds x 6 Sets

Leg Raise

1 x 8 x 3 Sets

Bradford Press

8 x 20kgs x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Arch is slowy improving, did some Bradford Press forgot how hard these were

Core is picking up, that is what I noticed at the WBOP Novice my core was not as strong as I thought.

OB1

[Old Bull]

13 недель - 2 дня (Среда)

Bench Press Reverse Bands

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 5рХ1п

92.5kgs 4рХ1п

110kgs 3рХ1п

125kgs 2рХ1п

135kgs 2рХ3п

125kgs 2рХ1п

Итого: 32 подъема

Dead Lifts Sumo

90kgs 3рХ1п

120kgs 3рХ1п

150kgs 3рХ3п

Итого: 15 подъема

Pin Bench Press

105kgs 2рХ1п

120kgs 2рХ4п

Итого: 12 подъема

Dynamic Abs

6 Second Holds 5рХ3п

Примечания:

Band work was better today went down to 135 as this is my last big week. Pin Press was a lot tider been going well this exercise.

Deads today hands got hammered well at the begining came right on the work sets.

On another not the weight or tide is moving down. amazing how fast it packs on but how slow it come off.

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

Pipe Arch Work 80mm +10mm Towel

1 x 20 Seconds x 6 Sets

Russian Twists

1 x 5 x 3 Sets

Kelso Shrugs

10 x 30kgs x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Russian Twists which were still painful but better than the first time i did them, Kelso Shrugs hit the spot today getting through these session a lot better pipe arch work shows promise.

OB1

[steak]

Im loving this shit mate...wish Id been onto it sooner. :roll:

Im pushing through it faster and faster with more agility all the time...Sir...it has been a god send..CHURR! :clap:

[Old Bull]

Im loving this shit mate...wish Id been onto it sooner. :roll:

Im pushing through it faster and faster with more agility all the time...Sir...it has been a god send..CHURR! :clap:

Makes a big difference Steak noticable quite early too.

Cheers bro