Beaten Paths are For Beaten Men

[Old Bull]

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

Thats why Nationals is Good in the Winter training :clap: :clap:

[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

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Overhead Lunges

1 x 10 steps x 3 Sets

DOSTS*

1 x 6 x 3 x 3 Sets

Notes:

DOSTS*Doing Other Secret Training Stuff

Upper back flexibilty is improving added a few more exercises to help with shoulder flexibilty. Also putting what I missed on main days training Lunges.

OB1

[Optimass]

DOSTS*

1 x 6 x 3 x 3 Sets

... you can say sit ups mate ... they won't think any less :pfft:

[Old Bull]

DOSTS*

1 x 6 x 3 x 3 Sets

... you can say sit ups mate ... they won't think any less :pfft:

For a moment I thought I was undercover at least you did not say CURLS

[Old Bull]

Week 4 Day 2

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

77.5kgs 3рХ1п

92.5kgs 2рХ1п

105kgs 2рХ2п

110kgs 2рХ2п

Итого: 25 подъема

Deadlift Sumo Hook Grip

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 2рХ1п

125kgs 2рХ1п

142.5kgs 3рХ1п

Deadlift Loose Suit Straps Down

160kgs 3рХ1п

180kgs 3рХ1п

190kgs 2рХ2п

Итого: 23 подъема

Bench Press

72.5kgs 2рХ1п

85kgs 2рХ1п

92.5kgs 3рХ2п

Итого: 10 подъема

Bench Pin Press

110kgs 5рХ4п

Итого: 20 подъема

Dumbbell Flies

25lb 8рХ3п

Notes:

Better today on the Deads last session in the suit stopped at 167.5kgs. Today a few reps were out of line, work set was tough but strength is slowly comin back.

Bench was good, Pin Press has improved 4 x 5 reps today been tough these not exactly my favourite exercise so thats why I need them in.

Resetting things numbers has been good so will run with this for a few more weeks.

Upper back has been taking a bit of punishment lately all the arching etc.

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

Scapular Wall Slides

1 x 10 x 3 Sets

Overhead Lunges

1 x 10 steps x 3 Sets

DOSTS*

1 x 6 x 3 x 3 Sets

Notes:

Doc said my neck is looking longer ( back manipulation) does that mean I am Taller

Good session.

OB1

[steak]

Scap wall slides...do tell OB...Im intrigued mate?

[Old Bull]

Scap wall slides...do tell OB...Im intrigued mate?

Trying to get more flexibilty in my mid bach and shoulders previously when I did the my bum was a metre away from the wall now it is only half a metre well you know how us old folks exagerate a bit.

Tried to fiond a more hardcore version but not explain it just show it.

[Old Bull]

Week 4 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 3рХ1п

102.5kgs 2рХ1п

122.5kgs 3рХ1п (B)

142.5kgs 2рХ1п (B)

162.5kgs 3рХ3п (B)

Итого: 29 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 2рХ1п

77.5kgs 3рХ1п

92.5kgs 4рХ4п

Итого: 31 подъема

Pin Press

110kgs 4рХ5п

Итого: 20 подъема

Notes:

Good session today some good feeling progress, Squats were more comfortable got better on the last set handling the knurling in my neck now.

Bench was good best it has felt for a couple of weeks dropped the pins to 4 to get 5 sets mental thinhgy.

Weekly Analysis:

Squats:

Bit more weight on the Back this week felt good settling back in slowly. Paused Squats were cranked up a bit this week. May readjust the Raw segment down a tad looking more at recovery than anything else at this stage.

Bench:

Shirt Work improving strength is picking up, it dropped a bit after the Bench only Squatting and Deads has taken its toll but positives from this week. Pin Press is coming along this is a pretty tough exercise but mentally really good, hard part is at the end of the session when you are pretty fatigued.

Deads:

Lot happier with this movement 2 weeks ago struggled at 167.5kgs did not even do my top set of 180. This week 190 was good not the best but good. Hands have decided to HTFU that's pleasing

Iron Paradise is feeling good.

Товарищ OB

[steak]

Sounds like your slipping back into the groove bro...nice work :clap:

cheers for the link...will try them on my next agility day 8)

[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

Dynamic Abs

1 x 6 seconds x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

DOSTS*

1 x 6 x 3 x 3 Sets

Notes:

Agiles rae starting to kick in and the Dosts are improving will soon be up on the log.

OB1

[Old Bull]

Week 5 Day 1

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 4рХ1п

72.5kgs 3рХ1п

77.5kgs 3рХ1п

90kgs 3рХ1п

97.5kgs 3рХ3п

Итого: 32 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

102.5kgs 5рХ1п

122.5kgs 5рХ1п (B)

142.5kgs 5рХ4п (B)

Итого: 45 подъема

Bench Press

72.5kgs 4рХ1п

85kgs 4рХ1п

90kgs 4рХ4п

Итого: 24 подъема

3 Board Bench Press

100kgs 2рХ1п

110kgs 2рХ1п

120kgs 2рХ4п

Итого: 12 подъема

SSB Good Mornings

40kgs 5рХ4п

DB Side Bends

50lbs 8рХ4п

Notes:

Well a Raw week which I think came at the right time felt good throughout the workout even though is still took just under 2 hours.

Bench was tidy, a good bit of volume dropped the board weight down to 120kgs just spent a bit of time on technique not so much driven by the weight.

Squats felt good a nice pop out of the hole just a bit of puffing on the 4 x 5s.

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

Pull Down Abs

6 x 50kgs x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

DOSTS

1 x 6 x 3 x 3 Sets

Sled Drags

80 Meters x 70kgs

80 meters x 50kgs

Notes:

Well a wake up call on the Sled Drags had to drop it down should have started on 50kgs lesson learned

Took a leaf out of Steaks Log :clap:

Good session.

OB1

[Old Bull]

Week 5 Day 2

Sumo Deadlift Hooook Grip

60kgs 3рХ1п

80kgs 3рХ1п

105kgs 3рХ1п

125kgs 3рХ2п

145kgs 3рХ2п

155kgs 3рХ3п

Итого: 30 подъема

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

72.5kgs 5рХ1п

85kgs 5рХ1п

90kgs 4рХ4п

Итого: 29 подъема

Pin Press

100kgs 3рХ1п

110kgs 3рХ3п

Итого: 12 подъема

Deadlifts Rack Pulls

105kgs 3рХ1п

125kgs 4рХ2п

142kgs 3рХ2п

165kgs 3рХ3п

Итого: 26 подъема

Notes:

Settling back in to the "DeadZone" all pulls were good thought I would tear one of my callouses but just a false alarm will trim it tonight.

Bench was solid but Pin Press was pretty tough so dropped the reps and sets to 3 x 3 instead of 4 x 5.

Hands are holding up well with the hook so that is pleasing.

Товарищ OB

[Shutupandsquat]

Well a wake up call on the Sled Drags had to drop it down should have started on 50kgs lesson learned

How did that one make you feel? haha

[Old Bull]

Well a wake up call on the Sled Drags had to drop it down should have started on 50kgs lesson learned

How did that one make you feel? haha

Alive Bro

[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 10 x 3 Sets

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Overhead Lunges

1 x 10 Steps x 3 Sets

DOSTS

1 x 6 x 2 x 3 Sets

Sled Rope Pulls

20 Meters x 70kgs 3 Sets

Notes:

Rope pulls were interesting took a set to get back into the groove I find these far better to start with than rope climbs. As our climbing ropes only go to 5 meters, well that is except for the double hand rope climb which is pretty tough.

OB1

[Big john]

love the work bro! :clap: :clap:

i need to take some notes from the wise one when it comes to improving flex/mob

[Old Bull]

love the work bro! :clap: :clap:

i need to take some notes from the wise one when it comes to improving flex/mob

Cheers Big Guy,

ha ha you young fellas are already flexible its 30 years later that things start stiffening up

[Old Bull]

Week 5 Day 3

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 4рХ1п

77.5kgs 4рХ1п

90kgs 3рХ1п

97.5kgs 3рХ1п

105kgs 2рХ2п

110kgs 1рХ1п

105kgs 2рХ2п

97.5kgs 3рХ1п

85kgs 4рХ1п

Итого: 41 подъема

Pin Press

105kgs 5рХ5п

Итого: 25 подъема

DB Flies

30lbs 8рХ4п

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

102.5kgs 4рХ1п

122.5kgs 3рХ2п (B)

142.5kgs 3рХ1п (B)

152.5kgs 3рХ4п (B)

Итого: 39 подъема

SSB Good Mornings

40kgs 5рХ4п

Land Mines

20kgs 10рХ4п

Notes:

Good hot session today progress progress, Squats felt right for the first time.

Bench was good lowered the Pin PPress by 5kgs and punched out 5 x 5 which is what I have been aiming for so happy there.

Weekly Analysis:

Squats:

A Raw week so not much to add except thing feel like they have finally clicked.

Bench:

Raw Strength picking back up Arch on the bench not as sore as the manipulation on the back has progressed.

Deads:

Again a delaod week but Hook Grip has finally past that incredible pain barrier after heavy reps.

Iron Paradise is feeling good.

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

Scapular Wall Slides

1 x 10 x 3 Sets

DOSTS*

1 x 6 x 3 x 3 Sets

Notes:

Short and quick today trying a new system tomorrow unsure of the name yet.

OB1

[Old Bull]

Week 6 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ1п (B)

142.5kgs 3рХ1п (B)

Squats Suit 46 Centurion

160kgs 3рХ1п (B)

165kgs 2рХ4п (B)

Итого: 35 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Bench Press Shirt 50 SK

120kgs 3рХ1п 3 Board

135kgs 2рХ4п 1 Board

Итого: 29 подъема

3 Board Bench Press

125kgs 2рХ5п

Итого: 10 подъема

Dumbbell Flies

25lb 5рХ4п

Squats

112.5kgs 3рХ1п

132.5kgs 3рХ1п (B)

152.5kgs 3рХ3п (B)

Итого: 15 подъема

Notes:

A long hot day today tough session not in weights but with interuptions, could not quite get into the Zone but stuck at it.

Squats were tidy will video from next week but they are better than a few weeks ago. Bench went down to a 1 board weight at 135kgs were good and explosive if that is the term I could use for my speed off the chest.

Pause Squats next week this session was ok just a long day by the time I got to them.

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

Rotators Band Combo

1 x 10 x 4 x 2 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Old School Mutant Training Systems

1 x 2 Sets

Notes:

OSMTS Tonka came up with the Nameso will go with that total time was 1 hour with Flexibilty Rehab will hope fully get that down as I get use to it.

OB1

[Old Bull]

Week 6 Day 2

Deadlift Pulls to The Knee

70kgs 4рХ1п

90kgs 4рХ1п

110kgs 4рХ1п

125kgs 4рХ1п

142.5kgs 4рХ3п

Итого: 28 подъема

Bench Press

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

72.5kgs 3рХ1п

85kgs 3рХ1п

92.5kgs 3рХ4п

Итого: 31 подъема

Pin Press

105kgs 5рХ5п

Итого: 25 подъема

Dumbbell Flies

20lb 8рХ3п

Deadlifts

110kgs 3рХ1п

125kgs 3рХ1п

142.5kgs 3рХ1п

Deadlifts Loose Suit

160kgs 3рХ1п (B)

170kgs 3рХ4п (B)

Итого: 24 подъема

Pull Down Abs

40kgs 6рХ3п

Notes:

This from 4 weeks ago

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.

Lot better today hands got pretty ripped towards the end but all good need to trim the Callouses.

Bench was good, Pin Press is going well since I dropped the weight getting 5x5 now.

Dropped the Flies to 20lbs trying to get a better stretch not so much a weight thing.

Товарищ OB

[Big john]

Lot better today hands got pretty ripped towards the end but all good need to trim the Callouses.

just chew em off bro :twisted:

good bout of deads thou sir :salute: