Beaten Paths are For Beaten Men

[bar-belle]

Yip agree with the boys...good lifting OB and thought provoking analysis of your lifts. Love the sound track on your vid :nod:

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

this is gold

[Old Bull]

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:

Yeah Bro, I think the three of Us Tonka KP and myself we all testing the waters just to see where we are, but as the oldest and probably the dumbest who wore really loose gear, it was a good test.

Great work OB

Thanks Pete

Yip agree with the boys...good lifting OB and thought provoking analysis of your lifts. Love the sound track on your vid :nod:

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

this is gold

Thanks BB,

You know what Tonka is like around food, hard to stay in your weight class with him around.

[Big john]

Yip agree with the boys...good lifting OB and thought provoking analysis of your lifts. Love the sound track on your vid :nod:

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

this is gold

+1 :pfft: :pfft:

Solid effort OB squats looked real good mate :clap: :clap:

[Old Bull]

Yip agree with the boys...good lifting OB and thought provoking analysis of your lifts. Love the sound track on your vid :nod:

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

this is gold

+1 :pfft: :pfft:

Solid effort OB squats looked real good mate :clap: :clap:

Thanks Big Guy a good change from Cambridge

[Old Bull]

Week 1 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

100kgs 3рХ1п (B)

120kgs 3рХ1п (B)

140kgs 3рХ2п (B)

Итого: 26 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

90kgs 3рХ2п

Итого: 21 подъема

DeadLift Conventional

70kgs 3рХ1п

100kgs 3рХ1п

120kgs 3рХ1п

140kgs 3рХ2п

Итого: 15 подъема

Notes:

20 Weeks to the Nationals I have still not quite decided on what I am going to do it will still be Sheiko based with a 12 week RV component starting in 8 weeks.

Реконструкция or perestroika means Reconstruction. Which is what I will be doing with my Bench and Deadlift.

I will also be doing Mutant Training Phase II, phase one went pretty well and kept my weight stable. Also will be having a good shunt at getting my weight down mainly fat as I want to be around 96-97kgs for the Nationals then 93kgs next year as a MIII 60 year Old

Tested out a new bar position today it (that myself and Tonka talked about) went pretty well, still thinking seriously about squatting in flat soles. But have a bit of time before I commit totally.

Bench is where the реконструкция will start have some ideas but will confirm with the 2 Silver Backs first.

Deadlift: did conventional today, theory if I injure my Sacroiliac then I have time to repair it, if it went really well then a change back to conventional may be in the pipe line. It felt good but the Sacro is warm will get The Doc to check tomorrow.

For those who have been asking

Mutant Training or Blast Training

Week 1: 30 seconds work / 20 seconds rest / 120 seconds between rounds

Week 2: 35 seconds work / 15 seconds rest / 110 seconds between rounds

Week 3: 40 seconds work / 20 seconds rest / 100 seconds between rounds

Week 4: 45 seconds work / 15 seconds rest / 90 seconds between rounds

1. Snatch Squats

2. Pulldown with reverse grip

3. Push-up

4. Dumbbell high pulls

5. Stationary speed skaters

6. Dumbbell bent-over rows

7. Box Jumps

8. Hanging leg raise

9. Lunge walk while holding 15kg keg over your head

10. Ab roll-out

11. Dumbbell stiff-leg deadlifts

12. Standing broad jumps

For extra fat burning I did 10-20 minutes on the Cross Trainer

You may need to do week 1 twice before going into week 2 time zone. These were really hard after Heavy Squat and Bench Days especially the Box Jumps. Enjoy be warned it is tough. I changed a couple of the exercises free Squats to Snatch Squats Jump Dips to Box Jumps, seemed more in-line with what we do.

Товарищ OB

[Old Bull]

Trainings of Arresters in the Preparatory Period

Week 19 Day 1

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

77.5kgs 3рХ1п

90kgs 3рХ1п

97.5kgs 4рХ2п

Итого: 26 подъема

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

107.50kgs 5рХ1п (B)

130kgs 5рХ1п (B)

150kgs 6рХ3п (B)

Итого: 43 подъема

Inclinations with the Rod on the Arms Standing

40kgs 6рХ1п

50kgs 6рХ2п

Press Lying onto Horizontal Bench

72.5kgs 4рХ1п

85kgs 4рХ1п

90kgs 6рХ3п

Итого: 26 подъема

Press of Dumbbells Lying onto Horizontal Bench

40lbs 8рХ1п

50lbs 8рХ1п

60lbs 8рХ2п

Inclinations with the Block and the Strap5 x 50kgs x 3 sets

Notes:

Start of the Prepatrory Period about 5 weeks, Doing the Test Programme that H is doing. But will change the Bench portion. Still undecided on style but leaning towards Metal Militia, a few things that I need to work on Bench wise.

This was a bit of a wake call especially the Squats 6 x 3 have not counted over 5 for a couple of years. The Bench was just as interesting the last session 6 x 3 and this is week 1

Товарищ OB

[steak]

I reckon I learn something more from everytime you wind up a cycle mate :nod:

Mutant training is a nice hardkore little mix...glad it went for you. Thanks for posting that. Its been noted bro for future reference.

Dont ya love the translations.....Squatting with The Rod on the Spin :grin:

Bring on the reconstruction comrade 8)

[Old Bull]

I reckon I learn something more from everytime you wind up a cycle mate :nod:

Mutant training is a nice hardkore little mix...glad it went for you. Thanks for posting that. Its been noted bro for future reference.

Dont ya love the translations.....Squatting with The Rod on the Spin :grin:

Bring on the reconstruction comrade 8)

Ha Ha Thanks D, getting a lot better at my write ups, easier in my head that putting it on paper.

Mutant would be good for your newbies wanting to lose some fat, but even better for the lifters. But like you said hardkore bro.

Was going to go full Ruskie but translation is a bit more fun.

[Old Bull]

Trainings of Arresters in the Preparatory Period

Week 19 Day 2

Fulfillment of The Thrust by Camp

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ2п

132.5kgs 3рХ2п

155kgs 3рХ2п

165kgs 3рХ3п (B)

Итого: 33 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

100kgs 3рХ6п

Итого: 30 подъема

Thrust from skirtings, i. p. the heading it is located below elbows

110kgs 3рХ1п

132.5kgs 4рХ2п

155kgs 3рХ2п

175kgs 4рХ3п

Итого: 29 подъема

Press of Dumbbells Lying onto Horizontal Bench

40lbs 8рХ1п

50lbs 8рХ1п

60lbs 8рХ2п

Squatting in “the scissors” with the rod on the arms

40kgs 8рХ4п

Notes:

Today was another very interesting Dave Bates moment

Deads were good had to belt up at 165 to complete the work sets, core core core.

The Bench I thought I was reading it wrong but no. 65s were long paused as asked for then whack straight into 100 x 3 x 6 sets

Rack Pulls were good no belt, but from below the knees so not a really hard stroke, just got to get the setup right to make it easy.

Товарищ OB

[startinfromscratch]

loving the loose translations mate!

[steak]

Mutant would be good for your newbies wanting to lose some fat, but even better for the lifters. But like you said hardkore bro.

agree...will let the crew get through to Aucks and Nats then maybe introduce it gradually up to our 3 lift comp and see how it goes...Ive been driving them pretty hard for the last year so a little compassion could go a long way :pfft: :grin:

[Old Bull]

loving the loose translations mate!

Was going to go full blown Russian, but then to many questions on the exercises :doh:

Mutant would be good for your newbies wanting to lose some fat, but even better for the lifters. But like you said hardkore bro.

agree...will let the crew get through to Aucks and Nats then maybe introduce it gradually up to our 3 lift comp and see how it goes...Ive been driving them pretty hard for the last year so a little compassion could go a long way :pfft: :grin:

It will keep them feeling alive Steak.

[Old Bull]

Trainings of Arresters in the Preparatory Period

Week 19 Day 3

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 5рХ1п

62.5kgs 5рХ1п

75kgs 5рХ1п

87.5kgs 5рХ1п

105kgs 2рХ10п

Итого: 45 подъема

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

850kgs 5рХ1п

110kgs 4рХ1п (B)

130kgs 3рХ2п (B)

150kgs 3рХ1п (B)

160kgs 2рХ6п (B)

Итого: 40 подъема

Inclinations with the Rod on the Arms Standing

40kgs 6рХ1п

50kgs 6рХ2п

Press of Dumbbells Lying onto Horizontal Bench

40lbs 8рХ1п

50lbs 8рХ3п

Inclinations with the Block and the Strap

5 x 50kgs x 3 sets

Notes:

Bit of a wake up call today, was pretty tuckered from setting up for th CDs, did not quite read it that weel.

Have had a few niggles lately been off all supps up to the Blood test the other day. And it started to show no fish oil anything.

Bench was tough but the Squats well they were suppose to be paused but if I did that I would not have got back up the way I was feeling.

Товарищ OB

[steak]

well I hope alls well bro. Good luck with the comp :nod:

[Old Bull]

well I hope alls well bro. Good luck with the comp :nod:

Went well bro bit late in replying :oops: Good luck with Team CBC tomorrow

[Old Bull]

Trainings of Arresters in the Preparatory Period

Week 14 Day 3

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

850kgs 5рХ1п

110kgs 4рХ1п (B)

130kgs 3рХ2п (B)

150kgs 3рХ1п (B)

160kgs 2рХ4п (B)

Итого: 36 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 5рХ1п

62.5kgs 5рХ1п

75kgs 5рХ1п

87.5kgs 5рХ1п

105kgs 2рХ6

Итого: 37 подъема

Fulfillment of The Thrust by Camp

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

132.5kgs 3рХ1п

155kgs 3рХ1п (B)

165kgs 1рХ3п (B)

Итого: 18 подъема

Notes:

Oh well, my calculations were a bit out for the weeks leading into the Nationals, there are 13 weeks from next Monday. After being pretty hammered from the CDs setup also I counted back and found out I had been training for about 19 weeks.

I felt pretty sore niggles everywhere hard to walk even stand up. I was jacking the Shirt on the Spartan Greek at the CDs could not kneel down without assistance when from the Bleachers some one suggested do I need a Spot to get back up

It sort of feel into place this week so decided minimal well no training till today, and Bless the God of Squat I feel pretty good now Squats recharged me.

Conditioning week next week. :clap:

Товарищ OB

[Old Bull]

Trainings of Arresters in the Preparatory Period

Week 13 Day 1

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

92.5kgs 3рХ4п

Итого: 30 подъема

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п (B)

127.5kgs 3рХ1п (B)

145kgs 3рХ3п (B)

Итого: 29 подъема

Inclinations with the Rod on the Arms Standing

40kgs 6рХ1п

50kgs 6рХ2п

Press Lying onto Horizontal Bench Costings to the 3 Boards

90kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

Итого: 15 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 8рХ4п

Notes:

Conditioning Week and something nice and light get me ready for the Lifting Proper starting next week.

Again had my dates a bit out of kilter but managed to right it before it was to late.

Bench will be a mixture of WSB with Metal Militia but the Squats and Deads will be Boris.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 6

1 x 8 x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Well a rude awakening today, have named the new training Cro-Magnon Did 7 exercises of the 12 will probably add an extra in each week. This leaves the mutant training for dust there is no comparison it is tough felt good later but not at the time.

OB1

[steak]

sounds brutal :twisted:

[Old Bull]

sounds brutal :twisted:

Pretty Brutal and only just half way through the exercises.

[Old Bull]

Trainings of Arresters in the Preparatory Period

Week 13 Day 2

Fulfillment of The Thrust by Camp

4 x 70kgs

5 x 90kgs

5 x 110kgs

4 x 130kgs

3 x 155kgs x 3 Sets

Press Lying onto Horizontal Bench by the chains 17.5kgs

5 x 20kgs

4 x 45kgs

4 x 65kgs

4 x 72.5kgs

3 x 85kgs x 4 Sets

Press Lying onto Horizontal Bench by the chains 17.5kgs

5 x 20kgs

4 x 45kgs

4 x 65kgs

4 x 72.5kgs

3 x 85kgs x 4 Sets

Squeezings on the bars with the burdening on belt (on the feet)

1 x 10 x 3 sets

Squatting in “the scissors” with the rod on the arms

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Conditioning Week, Lunges were good have got better at these [squatting in “the scissors” with the rod on the arms]. Going to have a good shot at doing dips [squeezings on the bars with the burdening on belt (on the feet)] have issues with this exercise in my shoulders so will see if I can rectify this.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 6

1 x 8 x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Well a lot better today 26 minutes on tuesday today 20.22 but took me 20 minutes to stop sweating I think this is going to go very well with my training.

OB1

[Old Bull]

Trainings of Arresters in the Preparatory Period Day 3

Week 13 Day 3

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 45kgs

5 x 65kgs

4 x 77.5kgs x 2 Sets

3 x 92.5kgs x 3 Sets

Final pressure rod in “to frame”

3 x 100kgs x 4 sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 20lb x 4 Sets

Squatting with The Rod on the Spin

5 x 20kgs

5 x 60kgs

5 x 80kgs

5 x 105kgs

4 x 125kgs x 2 Sets

3 x 145kgs x 3 Sets (B)

Notes:

Better Squat session today and did pin press [Final pressure rod in “to frame”] felt good. Had a niggle in my right shoulder but the flyes have started to sort it out plus doing a bit extra on Cro-Magnon days.

Last session in the Preparatory period.

Товарищ OB

[Old Bull]

Trainings in the Proper

Week 12 Day 4

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 4рХ1п

72.5kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

97.5kgs 3рХ3п

Итого: 32 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 8рХ4п

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п (B)

130kgs 3рХ1п (B)

150kgs 4рХ4п (B)

Итого: 36 подъема

Notes:

Start of the Training Proper, had to do Modays train today as I am heading away today for a funeral in the Bay Monday morning.

Pretty rushed only did First Bench and Squats left others out not enough time, but better than missing the whole day.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 6

1 x 8 x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Well a lot better today 20.22 minutes on Thursday today 17.10 did not take as long to recover but pretty happy with the time. Mind you it felt pretty tough doing it second session is the killer.

OB1