Beaten Paths are For Beaten Men

[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 Shirt 50 SK

120kgs 3рХ1п 3 Board

135kgs 2рХ3п 2 Board

Итого: 26 подъема

3 Board Bench Press

120kgs 2рХ4п

Итого: 8 подъема

Dumbbell Flies

25lb 5рХ4п

Paused Squats 3 Count

100kgs 2рХ1п

120kgs 2рХ1п (B)

140kgs 3рХ2п (B)

Итого: 10 подъема

Notes:

Well a good snap back into reality with full battle armour after a good lay off. Squats went well running just a bit above parallel will start vids from next week.

Bench went ok only went to a 2 board using the Super Kat will go to one next week. Bit of residual from fridays test day, dropped the weight on the boards will pick that up over the next couple of weeks.

Pause Squats were tough just not conditioned but that will come.

Товарищ OB

[Big john]

gets the gains/pb then right back into the fray :clap: :clap: :clap:

[steak]

great work OB! You deserve every kg you get bro :clap:

[Old Bull]

gets the gains/pb then right back into the fray :clap: :clap: :clap:

Yeah Big Guy not very smart planning on my part :oops:

great work OB! You deserve every kg you get bro :clap:

Bro Kgs are hard to come by at my age got to earn them.

[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 9 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 and Leg raise are on the up

OB1

[Old Bull]

Week 2 Day 2

Deadlift Pulls to The Knee

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 4рХ1п

132.5kgs 4рХ2п

155kgs 3рХ3п (B)

Итого: 27 подъема

Bench Press

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

72.5kgs 3рХ1п

85kgs 3рХ1п

92.5kgs 3рХ3п

Итого: 28 подъема

3 Board Bench Press

110kgs 2рХ1п

120kgs 2рХ5п

Итого: 12 подъема

Dumbbell Flies

25lb 8рХ3п

Deadlifts

110kgs 3рХ1п

132.5kgs 2рХ1п

155kgs 2рХ1п

Deadlifts Loose Suit

167.5kgs 2рХ1п

Итого: 9 подъема

Notes:

A good wake up call today will re evaluate my numbers for the Dead, hands hurt like hell. Stopped at 167.kgs did not do the last work set.

Bench was good, Board work was better.

Might look at resetting things with the amount of time that I have left.

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

Lunges 20kgs

1 x 20 Steps x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Notes:

These sessions are showing signs of improvement it has taken a while.

OB1

[OnlyHuman]

7.5 kg gain = :clap: :wink:

[Old Bull]

7.5 kg gain = :clap: :wink:

Thanks OH, been a while coming

[Old Bull]

Week 2 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

125kgs 3рХ1п (B)

145kgs 3рХ1п (B)

155kgs 3рХ3п (B)

Итого: 32 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 2рХ1п

100kgs 3рХ1п

105kgs 2рХ1п

110kgs 1рХ1п

102.5kgs 2рХ1п

92.5kgs 3рХ1п

80kgs 3рХ1п

72.5kgs 3рХ1п

Итого: 34 подъема

Pin Press

80kgs 2рХ1п

90kgs 2рХ5п

Итого: 12 подъема

Dumbbell Flies

25lb 5рХ4п

Pause Squats 2 Count

100kgs 3рХ1п

115kgs 2рХ1п (B)

130kgs 3рХ1п (B)

Итого: 8 подъема

Notes:

Good session today long had a couple of the members doing the Test day. Squats were ok dropped it down 5 kgs on the first session and 10 on the paused just as well there was only one set. Did pin press instead of boards that was tough, but first week back after the test last week so no surprises there.

Weekly Analysis:

Squats:

Pretty happy with the first equipped session, positives to work on. Paused Squats well there are very interesting tough is not the word HTFU!!!

Bench:

Shirt Work to bead in, raw is average so are the boards all to do with coming back in to early after the last cycle.

Deads:

Bit off line, not enough time under the bar hands are like pussies but that will not take long to get back into the groove.

A pretty hectic week to get back into the swing of things a good wake up call.

Going to rethink my numbers going into the WBOP might do the cycle leading into the 2010 CDs just to get me back up to speed.

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

Notes:

Pretty muggy in the Capital today hot and sweaty session.

OB1

[Old Bull]

Week 3 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 3рХ1п

107.5kgs 2рХ1п

127.5kgs 2рХ1п (B)

150kgs 3рХ1п (B)

Squats Suit 46 Centurion

170kgs 3рХ1п (B)

192.5kgs 2рХ2п (B)

185kgs 2рХ2п (B)

Итого: 36 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 2рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Bench Press Shirt 50 SK

120kgs 3рХ1п 3 Board

135kgs 2рХ3п 2 Board

Итого: 26 подъема

3 Board Bench Press

120kgs 2рХ5п

Итого: 10 подъема

Dumbbell Flies

25lb 5рХ4п

Paused Squats 3 Count

80kgs 3рХ1п

105kgs 3рХ1п (B)

127.5kgs 4рХ3п (B)

Итого: 18 подъема

Notes:

Aonother good snap back into reality with full battle armour again today. I had been thinking about my numbers and decided to see how today went, Squats went ok but decided after a rather sloppy second set @ 192.5 to take it down to 185kgs. Was a good idea felt a lot better the last two sets. Will adjust template and run at a lower % till things pick back up.

Bench to a 2 board just getting back into the swing of things a bit of a change the 3 lifting has made on my Bench, but like Im said last week bit of residual left over from the Bench only cycle.

Pause Squats were better but 1 set of 3 to 3 sets of 4 in a week.

Товарищ OB

[Old Bull]

Tuesday 8th February

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

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Notes:

Sessions improving little by little.

cracked the Docs back today my best one so far :clap: :clap:

OB1

[Old Bull]

Week 3 Day 2

Deadlift Pulls to The Knee

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

122.5kgs 3рХ1п

142.5kgs 2рХ1п

152.5kgs 3рХ2п (B)

Итого: 18 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

77.5kgs 3рХ1п

92.5kgs 3рХ1п

97.5kgs 3рХ1п

105kgs 2рХ2п

110kgs 1рХ1п

105kgs 2рХ2п

97.5kgs 3рХ1п

90kgs 4рХ1п

85kgs 3рХ1п

72.5kgs 3рХ1п

Итого: 43 подъема

Pin Press

90kgs 2рХ1п

100kgs 4рХ3п

Итого: 16 подъема

Dumbbell Flies

30lb 8рХ3п

Deadlifts Rack Pulls

122.5kgs 3рХ1п

142.5kgs 3рХ2п

165kgs 4рХ3п

Итого: 21 подъема

Notes:

Lot better today wnet back to the Cycle that I did leading up to the CDs 2010. Felt good not a struggle and no loss of form, was a bit hesitant as I tweaked my hip the other day rushing a set of squats , But the hip is tight now but held up pretty good Hands came through pretty well starting to HTFU.

Bench was good long time since I have done a pyramid and pins were a lot better instead of doing Doubles I did 4s will go to 5s and up the weight mext 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

Leg Raise

1 x 10 x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Lunges

1 x 10 steps x 3 Sets

Notes:

Leg raises have come along real good, been getting twinges in my shoulder and neck area, the docs said it was due to the work being done on my upper back so we are going to let it settle for a couple of weeks then start again.

OB1

[Old Bull]

Week 3 Day 3

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

77.5kgs 3рХ1п

92.5kgs 3рХ1п

102.5kgs 3рХ2п

Итого: 24 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ1п (B)

142.5kgs 2рХ2п (B)

152.5kgs 3рХ2п (B)

Итого: 30 подъема

Bench Press

72.5kgs 2рХ1п

85kgs 3рХ1п

92.5kgs 4рХ3п

Итого: 17 подъема

Pin Press

110kgs 5рХ3п

Итого: 15 подъема

Dumbbell Flies

25lb 5рХ4п

Notes:

Better session today taken my numbers down in all lifts much better. Squats were more comfortable except for the knurling marks embedded in traps and neck.

Bench was good still a lot of fatigue left over from the Bench Cycle, Pin press has finally come back up taken a while understandable though.

Weekly Analysis:

Squats:

Sewcond session was a bit better improvement on last week, positives to work on. Paused Squats they were good just made this old body ache for a while.

Bench:

Shirt Work gain better strength lagging a bit but hangover effects from the Bench Cycle just got to put up with it for a little longer.

Deads:

Bit off line, not enough time under the bar hands are like pussies but that will not take long to get back into the groove.

Good idea to reset the numbers going to be a long year so no need to rush right now.

Iron Paradise is feeling good.

Товарищ OB

[steak]

Good efforts this week bro...a bit of a culture shock getting back into the squats and dead :clap: :grin:

[Old Bull]

Good efforts this week bro...a bit of a culture shock getting back into the squats and dead :clap: :grin:

lo Yaeh Steak, but that is a more polite way to say it than I was going to use

[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

7 x 50kgs x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Notes:

Busy on saturday so did the session today

OB1

[Old Bull]

Week 4 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 3рХ1п

102.5kgs 2рХ1п

122.5kgs 3рХ1п (B)

142.5kgs 3рХ1п (B)

Squats Suit 46 Centurion

160kgs 3рХ1п (B)

185kgs 2рХ1п (B)

197.5kgs 2рХ2п (B)

Итого: 30 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 2рХ1п

80kgs 3рХ1п

92.5kgs 2рХ1п

Bench Press Shirt 50 SK

120kgs 3рХ1п 3 Board

135kgs 2рХ3п 2 Board

142.5kgs 2рХ2п 1 Board

Итого: 27 подъема

3 Board Bench Press

125kgs 2рХ4п

Итого: 10 подъема

Dumbbell Flies

25lb 8рХ4п

Paused Squats 3 Count

80kgs 3рХ1п

105kgs 3рХ1п (B)

127.5kgs 2рХ1п (B)

142.5kgs 2рХ3п (B)

Итого: 14 подъема

Notes:

Better Day in full battle armour, starting to get back into the swing of things. Top work sets we not as crisp as I would wnat them to be but a work in progress. Decent not as fast as I would wanted hips were a bit passive so will look at rectifying that over the next couple of weeks.

Bench went to a 1 board same thing today as a couple weeks ago have to make sure the shirt is sitting right lucky their is a bit of Ink up there to line up with.

Pause Squats were better except the warm ups getting use to Squat Bench Squat again.

Товарищ OB

[steak]

hot today in The House mate?

could imagine it being a bit uncomfortable in the gear (more so than what we like) if its like anything we have up here :roll:

[Old Bull]

hot today in The House mate?

could imagine it being a bit uncomfortable in the gear (more so than what we like) if its like anything we have up here :roll:

Ha ha Be a lot hotter up there, had the usual hot day issue Bench Shirt on sticky as took a while to get it off alone of course :doh:

OB

[startinfromscratch]

hot today in The House mate?

could imagine it being a bit uncomfortable in the gear (more so than what we like) if its like anything we have up here :roll:

Ha ha Be a lot hotter up there, had the usual hot day issue Bench Shirt on sticky as took a while to get it off alone of course :doh:

OB

shit OB how long do the full-armoured seshes take?

[Big john]

can just imagin how hard all the battle armor would take with the heat!

[Old Bull]

hot today in The House mate?

could imagine it being a bit uncomfortable in the gear (more so than what we like) if its like anything we have up here :roll:

Ha ha Be a lot hotter up there, had the usual hot day issue Bench Shirt on sticky as took a while to get it off alone of course :doh:

OB

shit OB how long do the full-armoured seshes take?

Hey Bro

About Two and half hours sometimes a tad longer