Beaten Paths are For Beaten Men

[Old Bull]

Sunday June 5th

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Well stepped it up today 1 more flip on the tyre 2 more reps on the log press, today 14.16 minutes, on Thursday 13.23. Pretty happy, I will increase weight on Zerchers and Log Press, alos will look at adding in another exercise. I am only doing 7 out of the 12.

OB1

[Old Bull]

Week 7 Day 19

S,B,S

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 2рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squatting with The Rod on the Spin with Tricot ([kombez]) 46 Titan

170kgs 3рХ1п (B)

192.5kgs 2рХ1п (B)

205kgs 2рХ2п (B)

Итого: 30 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Football shirts for the Press Lying onto Horizontal Bench. 50 Super K

120kgs 3рХ1п 2 Board

130kgs 3рХ3п 1 Board

Итого: 30 подъема

Football shirts for the Press Lying onto Horizontal Bench 50 Super K Costings to the 4 Boards

140kgs 3рХ1п

150kgs 3рХ2п

155kgs 3рХ2п

Итого: 15 подъема

Breeding Dumbbells Lying onto Horizontal Bench

8 x 20lb x 4 Sets

Squatting with The Rod on the Spin with one, two, three by the stoppages

80kgs 2рХ1п

105kgs 2рХ1п (B)

130kgs 2рХ1п (B)

150kgs 2рХ3п (B)

Итого: 12 подъема

Notes:

• Third Week of the equipment cycle leading into the Nationals.
  Squats were good, work sets were to depth, not bad for the loose suit.
  Second squat session was paused, weight was up from last week by 20kgs. 150kgs paused is pretty good I think, adductors again are going to be pretty tight tonight I Like.
  Bench was better, the 48 SK is gfiving me nothing so may return to sender. Will look at pimping mine.
  Put the 50 on, and did boards again, this week was a lot better. Still thinking that the shirt is not giving much.
  Good session pleased with the Squats just the Bench as usual

Товарищ OB

[Big john]

Good week bro...plenty of hard mahi going in :clap:

hope the delts aren't going to be an issue for you bro

Yeah Bro usual week 3 comrade stuff.

Shoulder should be ok just got to manage it properly

Dodgey shoulder = Badges of honor :twisted:

[Old Bull]

Dodgey shoulder = Badges of honor :twisted:

Thanks Comrade you have a good take on things :clap:

[Old Bull]

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Good day today increased weight on a couple of exercises, but decreased reps by 2 for them. Today 14.08 minutes, on Sunday 14.16. I will add in another exercise, maybe on Thursday, just deciding which one, it does not really matter, as they all are gonna hurt.

OB1

[Old Bull]

Trainings in the Proper

Week 7 Day 20

Press Lying onto Horizontal Bench Paused

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

85kgs 2рХ1п

97.2.5kgs 2рХ2п

105kgs 2рХ2п

Итого: 25 подъема

Fulfillment of The Thrust by Camp

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 2рХ1п

135kgs 2рХ1п

155kgs 2рХ1п (B)

Fulfillment of The Thrust by Camp with Tricot ([kombez]) 46 Titan170kgs 3рХ1п (B) Straps Down

180kgs 2рХ1п (B) SD

202.5kgs 2рХ2п (B) SD

Итого: 21 подъема

Press Lying onto Horizontal Bench

72.5kgs 2рХ1п

80kgs 2рХ1п

90kgs 2рХ2п

Итого: 8 подъема

Football shirts for the Press Lying onto Horizontal Bench. The Rammstein Paused

100kgs 2рХ5п

Итого: 10 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 10рХ4п

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

40kgs 8рХ4п

Notes:

Deads were better, belted on the last raw sets, and had the straps down on the suited work, hands are better getting use the rougher bars.

The Bench was good, took my Raw max down a tad while my shoulder rehab is going on.

Rammstein, changed my tack on this will be doing paused speed work at a 100kgs and going up slightly each week long as the speed is consistent.

Товарищ OB

[steak]

Phew! mean session...did you stop for a feed in there somewhere 8)

[Old Bull]

Phew! mean session...did you stop for a feed in there somewhere 8)

Week four Bro, so the big week light next week we hope :pray: :pray: the ffed was the Bonus at the end :clap:

[Old Bull]

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Tough day today Deadlifts yesterdayincreased weight on a couple of exercises, but decreased reps by 2 for them. Today 14.38 minutes, on Tuesday 14.08. The first round was under 6 minutes the second was 6.38 that was the killer

OB1

[Old Bull]

Trainings in the Proper

Week 7 Day 21

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 4рХ1п

105kgs 2рХ1п

130kgs 3рХ1п (B)

150kgs 2рХ1п (B)

170kgs 3рХ3п (B)

Итого: 30 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 2рХ1п

80kgs 3рХ1п

92.5kgs 4рХ4п

Итого: 30 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 10рХ4п

Inclinations with the Rod on the Arms Seated

5 x 60kgs x 3 Sets

• Notes:
  Good solid Squat day today, strong and tidy happy with how the weight felt, most I have had for a while.
  Bench went ok dropped the pin press while my shoulder heals, thinking the Pin Press puts a bit more pressure on my shoulder.
  Weekly Analysis:
  Squats:
  3rd week with Full Battle armour and, Squats are going well in the loose gear, will change after the rest week. Hopefully the work I have put in on the Squats will sow up in two weeks. Will be keen to see whether the fat loss has any effect on my strength levels at the moment I do not think so. Second week in the Chucks still thinking on the footware, will decide next week.
  Pause Squats have been a revelation, the first cycle I did them I was all over the place and did not enjoy them. It is different this time I think my new technique has a lot to do with it, plus I have got stronger. 150kgs paused for 3 count felt good, did not look good on paper, may push it a bit more on the next wave.
  Bench:
  Same as last week used the 50 Super Kat but I still need to pimp it, it moves around too much as it is pretty loose. Used the 48 SK on the Boards, will hand it back to the Greek Mi-ester. Will try some of my other shirts and decide what I will go into the Nationals with. Plus I have to hurry up and fix my commercial sewing machine so I can Pimp my Shirt fat loss is going to have a bigger effect on the Bench Shirt.
  Deads:
  Loose equipment this week on the Deads,straps down, will look at bringing the Velocity in and upping the ante slightly. I am still taking more time setting up properly and focusing like it is top set. Will bring in deficits next week maybe 2-3".
  Weight loss has been 500gms a week 1.5 so far

Товарищ OB

[Old Bull]

Monday 13th June

Trainings in the Proper

Week 8 Day 22

Press Lying onto Horizontal Bench

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 3рХ1п

72.5kgs 3рХ1п

80kgs 3рХ4п

92.5kgs 3рХ1п

100kgs 2рХ4п

Итого: 31 подъема

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 5рХ1п

105kgs 5рХ1п

130kgs 5рХ1п (B)

150kgs 5рХ4п (B)

Итого: 45 подъема

Press Lying onto Horizontal Bench

72.5kgs 4рХ1п

82.5kgs 4рХ1п

92.5kgs 4рХ3п

Итого: 20 подъема

Football shirts for the Press Lying onto Horizontal Bench 50 SK Costings to the 4 Boards

120kgs 3рХ1п

140kgs 3рХ4п

Итого: 20 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 10рХ4п

Notes:

No Equipment this week keep forgetting that us Old Folks get a reprieve Bench was good, forgot to take it down a bit but worked out ok. The Boards were a bit over the place so just left it at 140kgs, will crank it up next week.

Squats were tidy every one else had 5 x 5s but pensioners get one set less

Really been enjoying the Squats of late

Товарищ OB

[Big john]

nice sesh there OB, looked like a long one too?

[startinfromscratch]

50kat must be like a t-shirt bro?? thought youd be a 46-44?

[Old Bull]

nice sesh there OB, looked like a long one too?

The only good thing was 2 Bench and 1 squat, but still took a while.

50kat must be like a t-shirt bro?? thought youd be a 46-44?

More like a nighshirt, I can turn my arm in circles in the sleeves

nad If I am not carefull the shoulders can drop down really got to pimp it.

[Old Bull]

Tuesday 14th June

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

I was like the Flash today tuckered after though. Today 13.38 minutes, on Thursday 14.38. The first round was well under 6 minutes the second was pretty close

OB1

[Old Bull]

Wednesday 15th June

Trainings in the Proper

Week 8 Day 23

Fulfillment of The Thrust by Camp

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

135kgs 3рХ2п

155kgs 3рХ2п (B)

165kgs 3рХ3п (B)

Итого: 30 подъема

Press Lying onto Horizontal Bench Paused

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

72.5kgs 5рХ1п

85kgs 5рХ1п

92.5kgs 4рХ3п

Итого: 37 подъема

Football shirts for the Press Lying onto Horizontal Bench. The Rammstein Paused

105kgs 2рХ5п

Итого: 10 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 10рХ4п

Thrust from skirtings, i. p. the

heading it is located above the elbows.

110kgs 3рХ1п

132.5kgs 4рХ1п

155kgs 3рХ1п

175kgs 3рХ3п

Итого: 19 подъема

Notes:

• Deads were a lot better, belted on the last raw sets, they felt good and clean, hands are adapting well, tore half a callouse, but I had already trimmed it, so it was just excess.
  Rack pulls were ok tested a different foot position , not going to change anything just playing around.
  The Bench was good, with my Raw max down shoulder is not as stressed.
  Rammstein, a good fast day today brought my grip in to my Raw grip position. 105s felt fast and pretty good, may experiment on Monday shirt day.

Товарищ OB

[Old Bull]

Thursday 16th June

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

The day after deads takes its toll, Today 14.45 minutes, on Tuesday 13.38. 1st round was 5.59 second 6.45 that was tough.

OB1

[Old Bull]

Trainings in the Proper

Friday 17th June

Week 8 Day 24

Press Lying onto Horizontal Bench

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

75kgs 3рХ1п

87.5kgs 3рХ1п

100kgs 2рХ1п

105kgs 1рХ2п

100kgs 2рХ1п

Итого: 25 подъема

Final pressure rod in “to frame”

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ4п

Итого: 18 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 10рХ4п

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 4рХ1п

105kgs 4рХ1п

130kgs 3рХ2п (B)

150kgs 3рХ1п (B)

160kgs 3рХ4п (B)

Итого: 39 подъема

Inclinations with the Rod on the Arms Seated

5 x 60kgs x 3 Sets

Notes:

Good solid Squat day today, strong and tidy happy with how the raw weight is feeling.

Bench went ok put the pin press back in took it up a notch, no niggle in the shoulder, so will stick with this height.

Weekly Analysis:

Squats:

This week was raw, Squats are going well getting good depth early, as I am starting to feel it in the hips. But not in a bad way, just they are becoming stronger and more stable when in the bottom position. No twisting or moving to the favoured hip.

Bench:

Raw strength has dropped due to the niggle so I have made adjustments to the working sets. Will try a slightly closer grip on the bench with the shirt on Monday, I did speed work with the Rammer on Wednesday and tried different grips, the closer was a lot faster time wise and easier than my normal comp grip.

Deads:

Raw work went well this week very pleasing, I may look at dropping the pin height on the rack pulls. Feel that just below the knee is not really doing much, especially with the sumo position, either that or increase the weight a bit. But a lower pin will provide a bit more work closer to the start position, this is where I sometines have trouble.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Shoulder Work

190kgs shoulder unracking

see photos

Notes:

Damm exceeded beyond what I thought today.

Today 12.21 minutes, on Thursday 14.45. 1st round was 5.24 but just smashed that in the second 4.58 that was tough.

OB1

[Big john]

smashing it OB, good wrap out for the week for ya :clap:

[Old Bull]

smashing it OB, good wrap out for the week for ya :clap:

Thanks Bro, yeah good end to the week, Cro Magnon topped it off

[Old Bull]

Week 9 Day 25

S,B,S

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squatting with The Rod on the Spin with Tricot ([kombez]) 46 Titan

170kgs 3рХ1п (B) Straps Up

192.5kgs 2рХ4п (B) Staps Up

Итого: 34 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Football shirts for the Press Lying onto Horizontal Bench. 50 Super K

115kgs 3рХ1п 2 Board

130kgs 2рХ4п 1 Board

Итого: 29 подъема

Football shirts for the Press Lying onto Horizontal Bench 48 Super K Costings to the 4 Boards

135kgs 3рХ1п

1455kgs 3рХ3п

Итого: 12 подъема

Breeding Dumbbells Lying onto Horizontal Bench

8 x 20lb x 4 Sets

Squatting with The Rod on the Sspin with one, two by the stoppages

100kgs 3рХ1п

120kgs 3рХ1п (B)

140kgs 3рХ3п (B)

Итого: 15 подъема

Notes:

First week of the second cycle withfull battle armour, Squats very happy with how this is going, with all at good depth. Still in the loose 46 Will introdue the 44 next Week

Second squat session was paused, liking these a lot more, adapted a lot better this cycle to the pauses. Had issues in the last cycle just was not use to hanging around down there for a while.

Bench was so so, used the Kat 50, went to a 1 board. Will change shirts next week as the 50 is just far to loose, moves around to much.

Kept it on for the Board work, took a couple of sets to get back in the groove, cut the weight down this week, will increase next week.

Pretty good session for the Start, happy with the Squats just the Bench.

Товарищ OB

[drizzt]

Bench was so so, used the Kat 50, went to a 1 board. Will change shirts next week as the 50 is just far to loose, moves around to much.

Weightloss going a bit too well then OB? Have to buy some new gear in the next little while?

[Old Bull]

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Did not think I could get much faster.

Today 12.08 minutes, on Tuesday 12.21. 1st round was 5.14 but just smashed that in the second 5.06 not as quick as tusedays but only by 8 seconds.

So I am thinking under 12 minutes would be the mark then increase here and there in weight or reps.

My first attempt at this was 26 minutes May the 10th, it took me 10.45sec just to do one round the week earlier.

OB1

[Old Bull]

Bench was so so, used the Kat 50, went to a 1 board. Will change shirts next week as the 50 is just far to loose, moves around to much.

Weightloss going a bit too well then OB? Have to buy some new gear in the next little while?

Probably a bit too good. strength is up in the Squats, and I thought losing 500gms per week would not change much, might have to do some Mirror Training.