Beaten Paths are For Beaten Men

[Old Bull]

Flexibility/Rehab

Agile 6

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

Scapular Wall Slides

1 x 10 x 3 Sets

Old School Mutant Training System

1 x 2 Sets

Notes:

Under an hour, things are better not like tuesday good info

A couple more weeks then we will unveil

OB1

[Old Bull]

Gym owner and trying to train sometimes clashes real bad like today.

Товарищ OB

Punish your next client bro - always used to make me feel warm and fuzzy inside

Thats a good idea Optimas will take that on Board :twisted:

[Old Bull]

Week 10 Day 3

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

92.5kgs 3рХ2п

100kgs 3рХ5п

Итого: 39 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ2п (B)

142.5kgs 3рХ2п (B)

162.5kgs 3рХ6п (B)

Итого: 47 подъема

Bench Press

65kgs 4рХ1п

80kgs 4рХ1п

92.5kgs 4рХ4п

Итого: 20 подъема

Bench Press + 17.5kgs Chain

100kgs 3рХ4п

Итого: 12 подъема

Dumbbell Flies

20lb 10рХ4п

Notes:

Good session double Bench days are good, but have been feeling it a bit in the bench so dropped the work sets by 5 kgs. Squats went well again, depth is getting better to hit. Chains were all paused reps was tired but the felt good. But a killer today on the Volume.

Weekly Analysis:

Squats:

Another good week just got the hips more active, and a bit more speed down, raw work has been very pleasing.

Bench:

Shirt Work on the 1 board this week so will go to a half board next week. Pin press has had some good side effects.

DeadZone:

A big session 5 x 3 at 180kgs you really need to keep your head right, pulls to the knee were good still no belt and all sets from a deficit.

Товарищ OB

[startinfromscratch]

tank pulls bro!

what cycle are you on mate? 12wkRV?

[Old Bull]

tank pulls bro!

what cycle are you on mate? 12wkRV?

Yeah SFS a cycle Dave did for me last year leading into the CDs I just repeated it, instead of going for the PBs went back to that to iron out a few things. A lot easier when the weights are down a bit.

[Old Bull]

Week 11 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 3рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ1п (B)

142.5kgs 3рХ1п (B)

Squats Suit 46 Centurion

162.5kgs 3рХ1п (B)

185kgs 2рХ5п (B)

Итого: 40 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Bench Press Shirt 50 SK

120kgs 3рХ1п 2 Board (90mm)

132.5kgs 2рХ2п I Board (40mm) "new board"

137.5kgs 1рХ3п

Итого: 29 подъема

3 Board Bench Press SKat

135kgs 3рХ4п

Итого: 12 подъема

Dumbbell Flies

25lb 8рХ4п

Notes:

Today was good only 2 Sessions tried new Shoes seem to go well put a Back up on just incase they do not pass the new ones. Did not go any higher than 185 so no where near parallel maybe 1"-2"

Bench went to a 2 board on the 120s felt ok, tried a new 1 Board 5mm smaller that our normal boards felt good. Was going to try the 46 Fury on but may do that on friday just a concern on where the Kat is sitting. Went to the chest on 137.5 bum came up on the last set.

Count Down

Товарищ OB

[startinfromscratch]

bro, i did some landmines today, after seeing them in your journal. f*cken badass OB 8)

[Old Bull]

bro, i did some landmines today, after seeing them in your journal. f*cken badass OB 8)

Yeah they seem to hit the right spot humbling though when you first start.

[Old Bull]

Week 11 Day 2

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

77.5kgs 3рХ1п

90.5kgs 3рХ2п

102.5kgs 2рХ5п

Итого: 31 подъема

Pin Bench Press

100kgs 5рХ5п

Итого: 25 подъема

Dumbbell Flies

20lb 8рХ3п

Deadlifts

80kgs 3рХ1п

102.5 3рХ1п

122.gs 3рХ2

142.5kgs 3рХ1п

Deadlifts Loose Suit The Proper Suit

160kgs 3рХ1п

175kgs 2рХ5п

Notes:

Bench was good, brought the Pin Press back in been a couple of weeks without it so just did 100s for 5 x 5s. Felt Good

Rummaging through my gear up stairs and found the Deadlift Suit I should have been using this one is just a tad tighter so what better time to test it out only 11 days out. Hands were good thumbs just a bit ripped been using my squat bar.

Just some thougts on using the OLy bar which has a bit of whip in it so you can load pull up get the bar bending then pop up it comes. My theory is at the Comps the bars do not whip so lets get use to the non whippy bars.

Товарищ OB

[Old Bull]

Week 11 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ1п (B)

142.5kgs 2рХ2п (B)

152.5kgs 2рХ3п (B)

Итого: 30 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

77.5kgs 3рХ1п

90kgs 3рХ2п

97.5kgs 2рХ2п

Итого: 25 подъема

Notes:

Short Session, Squats were tough for some reason not the work sets they were good just from the Bar up wards was damm tough. Bench was good did a couple of reps in my 46 shirt up to 135 to the chest. Just covering bases just incase there is an issue with my Super Kat.

Weekly Analysis:

Squats:

Slowly were good not that heavy to get tp parallel but enough to work in the new foot ware.

Bench:

Shirt Work was good touched and slight pause with 137.5 last rep bum came up. May have sorted that issue tonight.

Deads:

Well they went a little better than the previous weeks as I found the proper DL suit that I should have been using from the start. Hopefully things will go well here in a week or so.

Been a good 9 weeks of training albeit with the late start light week next week the TonkaVille.

Товарищ OB

[Old Bull]

Week 12 Day 1

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

77.5kgs 3рХ2п

90kgs 2рХ2п

100kgs 1рХ4п

Итого: 23 подъема

Deadlifts

80kgs 3рХ1п

102.5 3рХ1п

122.gs 2рХ2

142.5kgs 2рХ4п

Итого: 18 подъема

Notes:

Bench was good, had to put some Natures Nurse on the Shoulder must have slept on it last night came right on the singles.

Deads weere quick and fast 1 set got a bit wayward but just enough to keep things in check. Last Deadlift for a while.

Товарищ OB

[bar-belle]

Natures Nurse on the Shoulder

Hey OB, what is this? Similar to deep heat?

[Viking Power]

Good Hunting this weekend OB1

Look forward to reading some strong Lifts, be the strongest...

VP

[Big john]

Natures Nurse on the Shoulder

Hey OB, what is this? Similar to deep heat?

:doh: :doh: :doh:

all i saw was nurse and imediately thought

Hope the shoulder anit to bad OB...pluggin away nicely at the workload as usual mate :clap: kutgw

[Old Bull]

Natures Nurse on the Shoulder

Hey OB, what is this? Similar to deep heat?

A lot better even better than Anti Flamme we got sponsored for the BBros with their sports rub, works pretty quickly.

Natures Nurse

[Old Bull]

Good Hunting this weekend OB1

Look forward to reading some strong Lifts, be the strongest...

VP

Thanks brother not planning on anything spectacular just want to Qualify for the Nats and test one of my lifts. But you never know what can happen on the day.

Natures Nurse on the Shoulder

Hey OB, what is this? Similar to deep heat?

:doh: :doh: :doh:

all i saw was nurse and imediately thought

Hope the shoulder anit to bad OB...pluggin away nicely at the workload as usual mate :clap: kutgw

Would be good if they dropped off the samples like that :clap: :clap: shoulder has come right just when I sleep on it.

Chur Bro

[bar-belle]

Natures Nurse

thanks for the link will look into that

And as for you Big J ....typical :roll:

[Old Bull]

Natures Nurse

thanks for the link will look into that

And as for you Big J ....typical :roll:

You should be able to get some sample packs find out if they have them at the local Health 2000 store.

[Old Bull]

Week 11 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 3рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ2п (B)

142.5kgs 2рХ4п (B)

Итого: 30 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 3рХ1п

77.5kgs 3рХ2п

92.5kgs 2рХ3п

Итого: 25 подъема

Notes:

Well that's it folks end of another cycle, short and well sometimes these short workouts take a while as you have a tendancy to muck around.

Count Down 3 more sleeps

Товарищ OB

[steak]

Happy hunting mate :nod: 8)

[bar-belle]

Hey OB....Tonka sent us a text update....awesome to hear you guys had a great day :clap: , injury free (even better) and kept the chefs at lonestar busy

[Old Bull]

Happy hunting mate :nod: 8)

Thanks Bro

Hey OB....Tonka sent us a text update....awesome to hear you guys had a great day :clap: , injury free (even better) and kept the chefs at lonestar busy

It was a pretty good day BB

ha ha They gave us the Bread for Free with the amount of Steaks that were flying around on the table.

[Old Bull]

Saturday 16/4/11

WBOP Champs

The Gym, Tauranga

Weight: 102.5kg surprise at this (TonkaVille Feed Station)

Squat

Warm up: Loose Suit Bar x 5, 60kg x 4, 80kg x 3, 100kg x 3 120kgs Belt and Wraps 140kgs B/W

Add 46 Centurion: THP Wraps 160kg x 1, 190kgs x1 parallel which came as a shock

1st Attempt: 212.5kgs 3 whites

Nice and deep felt good knew there was some work to do as the suit was not doing anything.

2nd Attempt : 225kg 3 whites

Same as the first attempt came out of the hole strong but just lost it at midpoint had to work to get it back in-line.

3rd Attempt : 230kg 3 Reds

Lowered my 3rd attempt to 230 Was conscious of the fact that the 2nd was a grind so tried to cut it short but to short.

Bench Press

Warm up: Bar x 5, 45kg x 4, 65kg x 3, 80kg x 3 92.5kgs x 2

50 Super Kat: 120kgs x 2 3 Board 130kgs x 1 1 Board

1st Attempt 137.5kgs 3 Reds

Miss-load, was total after decided to take lift at end of round, 5 lifters away. In hindsight not the best move

2nd Attempt : 135kgs 3 whites

Fast off the chest but slowed at lockout

3rd Attempt : 140kgs 3 reds

Fast off the chest but stalled at lockout

4th Attempt : 140kgs 3 reds

Same as the third stalled at lockout

Deadlift

Warm up: 60kgs x 1, 100kgs x 1, 140kg x 1 Add Belt Loose Centurion 160kgs 1 190kgs x 1, straps up

1st Attempt 210kgs 3 whites

Fast

2nd Attempt : 220kgs 3 Reds

Head was down bar drifted forward so left it there

3rd Attempt : 220kgs 3 Whites

A lot better Fast off the floor transition a bit tardy was getting pretty drained by now

Total 580kg

Well this comp was a test of a few things that I have been thinking about and trialling. I came looking at doing everything in my loose gear wanted to see where I was. When I did the Skills I was about 104.7-105 so the equipment was pretty snug not tight. Coming in at 102 I knew there would be issues especially when I got 190 to depth in the warm up.

I have been squatting in my Deadlift slippers or barefoot looking at activating more muscle into the lift. This has gone pretty well, what I should have done was lower the bar down my back a bit, to compensate for the no heels. Same issue as the Waikato novice, the bar a bit to high, out of the hole strong mid point had to work.

Bench used my 50 Super Kat, here I have been experimenting with self lift offs to get my self tighter at the start this has gone well. Again at a heavier body weight the shirt felt good, I was planing on doing some Ninja work on the sleeves as the were pretty loose like the whole shirt. This Miss-load and what I did was not the smartest move, I should have just bide my time till my next lift and recovered but the lift 4-5 later and then again about 4 lifts later just taxed me. Tonka really jacked my shirt for the 3rd and 4th attempts it just flew off the chest I know what to do know. I got a lift off to conserve energy on the last attempt.

DeadZone this was the lift that I was aiming for to give a shunt, but was starting to feel drained and cramp setting in salt tablets to the rescue. I have been doing all my pulls off a 1" mat have not put it in the log, I did this last year at the CDPA Champs pulled 230 so tried it again. The second lift head was down for some reason felt the lift go out so just dropped it no use trying to be a hero and back it in. Third attempt was not as crisp as they have been but at least I got 2 lifts out of 3 in the dead been stuck on 1 for the last 2 comps.

Had some issues with not eating what from what I normally do had a bread roll and sandwich instead which had me belching right to the Deadlifts not nice at all. Did not get the fluids back into me like I do, also I had no supps Fish Oils Trib what ever leading into this comp. Same deal looking at how I performed, was a little bit out of my normal comfort zone rushed warm ups very hot well humid lifting area, no helper to look after me. So a good little test this can only happen at comps like the regionals where you can test things long as you don't bomb.

Summary

Squats pretty happy with my raw strength here maybe foot ware will change back to heels.

Bench was disappointing I thought I had my lockout sorted with the work I had done so plan B,

Deads sumo is quite a touchy beast so I am tempted to test my conventional next week after I talk to The Doc.

Was a pleasure lifting the WBOP good to have myself to myself and great to catch up with T and celebrate his Birthday. oh yeah I arrived Friday night he said we will have crumbed schnitzel for tea I said ok next I see him cooking around 12 of them so I ask is there others coming over he said no just me and you. No need to say what happened the rest of the weekend except when we were going to Lone Star after the comp he spied a newly opened Maccas

T: we will have to go there after Lone Star I have not been in there.

Me: it would be the same as all the others??

T: no it is new

Thanks for a awesome weekend Bro see you at the Nationals bit of fire in the Belly Now will implement what we talked about.

Товарищ OB

[steak]

Inspirational as usual mate :clap: Enjoyed your comprehensive summary and astute observations of your lifts...points out a few flaws of my own...sadly Good job! :clap: :clap: :clap: :clap: :clap:

[PeterDolan]

Great work OB