Beaten Paths are For Beaten Men

[Old Bull]

13 недель - 3 дня (пятница)

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

65kgs 5рХ1п

3 Board

80kgs 4рХ1п

95kgs 3рХ1п

110kgs 3рХ1п

125kgs 3рХ1п

140kgs 1рХ5п

Итого: 34 подъема

DB Flies

30lb 8рХ3п

Hyper Extension

10kgs 6рХ3п

Примечания:

Всего в неделю: 106 подъемников Bench Only

Volume down by 51 lifts from last week.

Shirt sessions was again going well, unracking by myself has been major revelation in this cycle. The confidence with this is really important I feel to the progression of my Benching. And I am very glad that I decided to concentrate on a Bench only cycle over the Christmas period.

Dropped the Boards to singles at 140kgs as this is my last week as my test is next week.

Squats and Deads were ok deads just got to the hands lack of time with them that will change in a couple of weeks, no Bench training tomorrow, so the report is today.

Will do Rehab/Flexibility instead back to a 3 day week

1 week to go

4 sessions of Benching this week.

Товарищ OB

[steak]

Youve spent the last week traing on your back mate...getting back to vertical training will be fun

Good week mate, positive outcomes eh.

[startinfromscratch]

solid as always warr. 8)

is this your first ever bench based sheiko cycle?

[Big john]

crazy bench-o-rama! solid stuff OB, set that standards mate!

[Old Bull]

Youve spent the last week traing on your back mate...getting back to vertical training will be fun

Good week mate, positive outcomes eh.

Yeah Bro cannot wait, Quads and Upper back have taken a hammering from all the Set Up/Arching done.

solid as always warr. 8)

is this your first ever bench based sheiko cycle?

My Second, Dave Bates did 2 cycles for me leading into the Masters Worlds Bench Press Champs 2009. But this was a step up Bench 4 times a week 2 times each session. I threw in Squats and Deads one day each a week but only up to 70% could not recover if it went any higher.

crazy bench-o-rama! solid stuff OB, set that standards mate!

Cheers Big Guy lets hope it works next week

[bar-belle]

Yeah Bro cannot wait, Quads and Upper back have taken a hammering from all the Set Up/Arching done.

I hear ya on that one OB...feeling like that a bit myself today :?

What day is test/comp next week?

[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

Cuban Press 2" Fat Bar

6 x 15kgs x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Bag Work

1minute x 3 x 4 Sets

Notes:

Damm always pick exercises that are relly hard Cuban Press use to be good at this a few years back now hurts

Core is picking up, leg raise is getting above parallel

OB1

[Old Bull]

Yeah Bro cannot wait, Quads and Upper back have taken a hammering from all the Set Up/Arching done.

I hear ya on that one OB...feeling like that a bit myself today :?

What day is test/comp next week?

Boris has a way of finding those areas very quickly

Maybe Friday but more than likely Saturday

[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

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Notes:

Just a quick run through while sorting programmes

OB1

[Old Bull]

14 недель - 1 дня (Понедельник)

Bench Press + 17.5kgs Chains

20kgs 5рХ1п

45kgs 4рХ1п

62.5kgs 3рХ1п

75kgs 3рХ1п

90kgs 2рХ2п

100kgs 1рХ2п

Итого: 21 подъема

Примечания:

Second to last Bench Session 21 reps has to be record as shortest workout in my history I think.

Had a Fubar this week, I planned this bench cycle to finish then start a 12 weeker to the WBOP next week but alas it starts today. I was going to start this morning on the 12 weeker then throw the Test Bench in some where but will do the Test on Friday and start a 11 week cycle next week.

Товарищ OB

[Viking Power]

Good stuff OB1

how do you find the chain bench work I'm guessing with the 17.5? do you notice the deload?

go hard over next 12 weeks mate :clap:

VP

[steak]

I did a double take when i saw that session bro

[Old Bull]

Good stuff OB1

how do you find the chain bench work I'm guessing with the 17.5? do you notice the deload?

go hard over next 12 weeks mate :clap:

VP

This was the deload week so I did it as the prgramme stated. I had replaced chains on Mondays with Shirt Work, Wednesdays with Reverse Bands and Fridays with Boards. Forgot to add in last set of 100, :oops: the chains were totally deloaded at the bottom anf fully loaded at the top.

Thanks Brother

I did a double take when i saw that session bro

Yeah Steak the system was in a state of shock lol 21 reps :oops: :oops:

[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

Notes:

Bradford Press does not look so dorky now

OB1

[morattigirl]

OB, are you coming up for comp @ Mt??

[Old Bull]

OB, are you coming up for comp @ Mt??

Hi M,

Nah will be missing that one, I will be up for the WBOP Champs in April though.

Cheers

[morattigirl]

OB, are you coming up for comp @ Mt??

Hi M,

Nah will be missing that one, I will be up for the WBOP Champs in April though.

Cheers

Ah ok, no worries, might see ya then

[Daniel]

Hey Old Bull,

Great log keep up the great work :clap: :clap: :clap:

[Old Bull]

14 недель - 2 дня (Понедельник)

Bench Press + 17.5kgs Chains

20kgs 5рХ1п

45kgs 4рХ1п

62.5kgs 3рХ1п

75kgs 3рХ2п

90kgs 1рХ3п

Итого: 21 подъема

Примечания:

last Bench Session 21 reps again equalling the previous record set on Monday.

Товарищ OB

[Old Bull]

Thursday 27/1/2011

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

Notes:

Russian Twists have improved starting to sort of like them

OB1

[steak]

howd test go brother?

[Old Bull]

14 недель - 3 дня (Понедельник)

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

62.5kgs 3рХ1п

75kgs 3рХ1п

90kgs 2рХ1п

Bench Shirt 50 Super Kat

120kgs 2рХ1п 3 Board

135kgs 1рХ2п 2 Board

145kgs 1рХ1п 1 Board

150kgs 1рХ1п Chest did not touch uneven missed

152.5kgs 1рХ1п Chest touched still uneven

152.5kgs 1рХ1п Chest good slight pause re adjust shoulder

152.5kgs 1рХ1п Chest better drive missed at lockout.

Итого: 25 подъема

Примечания:

Mixed day but very pleased with a PB 7.5kgs in this cycle. I had 152.5kg down but decide to open on 150 it came down did not touch but was lopsided. So went to 152.5 touched same again lop sided. Then John Rivers noticed the shirt was pretty uneven on one side did not look in the mirror ha ha.

Straightened both shoulders took it again good touch slight pause and good drive PB. Decided not go up but have another shot after getting the shirt to sit right. Good pause came up very fast but just the lockout last 2 3 inches.

A couple of notes with this session, have been doing my own lift offs so took a while to get use to lift offs from the Quigsta. Not to sure how to attack this in the future but I can get quite tight when I lift off myself, I have my bum in the air slightly to unrack and as I bring the bar out I lower myself down and am pretty tight. With Quigsta the first 2 reps I was not tight as I should have been.

From Here.

This cycle has brought my Shirted Bench up and Raw Board work strength up. But this Raw Board has to step up even more with the Katana I am board pressing around 140kgs raw this needs to go up by at least 15 kgs to cope with the Katana. I will use this shirt through to the WBOP with the goal of getting a lighter touch around 145kgs. I need to sew the sleeves up as the shirt moves around a bit especially up around my shoulders.

No rest 11 weeks starts on Monday

Товарищ OB

[Old Bull]

howd test go brother?

Went pretty good had planned on going a bit higher but a couple of miss fires in the beginning put that on hold but very happy with the progress. So some good positives

Now back to the real stuff

[bar-belle]

7.5kg in the cycle...you gotta be happy with that. Awesome work OB :clap:

And straight back into on Monday!!...impressive :salute:

[Old Bull]

7.5kg in the cycle...you gotta be happy with that. Awesome work OB :clap:

And straight back into on Monday!!...impressive :salute:

Thanks bb, it is a gym lift so not like a comp but still good progress

Cheers