Beaten Paths are For Beaten Men

[runveerun]

Приседания Squats Telephone

:-s Long distance squats? I am intrigued!

What is this OB?

Nah Vee Quigley nicknamed them Telephone after the odd number sequence last week 3,5,7,9,8,6,4,2 this week 3,8,4,9,6,2,7,5

Good name for them, the numbers sound like some sort of fake telephone number that is used in movies! :pfft:

[Old Bull]

:-s Long distance squats? I am intrigued!

What is this OB?

Nah Vee Quigley nicknamed them Telephone after the odd number sequence last week 3,5,7,9,8,6,4,2 this week 3,8,4,9,6,2,7,5

Good name for them, the numbers sound like some sort of fake telephone number that is used in movies! :pfft:

You are right there odd sequence for squatting that's for sure.

[Old Bull]

Flexibility/Rehab

Agile 7

1 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Shoulder Rehab

Indian Clubs

1 x 4 x 8 x 3 Sets

Plate Rotators

1 x 10 x 2 Sets

DCs

1 x 10 x 2 Sets

Face Pulls Chains

10 x 110lb x 2 Sets

Tennis Ball Shoulder work

1 x 8 x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

110mm Pipe Arch

1 x 30 seconds x 5 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

Notes:

Lot better today on all things, this is really helping with aches and pains from the new cycle.

OB1

[Old Bull]

Preparatory

Week 3 Day 1

Жим лежа Bench

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 4рХ1п

90kgs 3рХ2п

100kgs 2рХ5п

Итого: 35 подъема

Приседания Squat

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 3рХ2п (B)

160kgs 3рХ6п (B)

Итого: 48 подъема

Жим лежа Bench

60kgs 5рХ1п

72.5kgs 5рХ1п

85kgs 5рХ5п

Итого: 35 подъема

гантели мух

20lbs 10рХ4п

Нога прессы Leg Press

220kgs 4рХ6п

Итого: 118 подъема

Notes:

• 1st day of the third week on the new cycle, not so stiff and sore, there is hope.
  Today was Double Bench and Single Squat, Benches were a lot better, in both sessions.
  Squats, the warm ups were ok, lot better on the Work Sets, . A little subtle change from last week, work sets were 5, 6 this week. Boris just gets that knife in and twists it ever so gently. The last rep was a bit chaotic, but under the circumstances it was the 18th rep @ 160kgs.
  Leg press I seem to suck at this so my mission after 2 cycles of this is to get some sort of respectability on this movement.
  Session took over 2 hours and 40 minutes bit of chatting.
  Total Rises 113
  rises were up by 3 still a mish though.

Товарищ OB

[Big john]

boris would be pleased indeed :clap:

[Old Bull]

boris would be pleased indeed :clap:

He would be, but then again he may have a smile on his face, to see if we Down Under survive.

[Old Bull]

Preparatory

Week 3 Day 3

Становая тяга Deads

70kgs 3рХ1п

90kgs 3рХ1п

115kgs 3рХ1п

135kgs 3рХ1п

157.5kgs 3рХ2п (B)

Итого: 18 подъема

Жим лежа Bench

20kgs 5рХ1п

45kgs 6рХ1п

60kgs 7рХ1п

72.5kgs 6рХ1п

90kgs 4рХ2п

97.5kgs 3рХ2п

102.5kgs 2рХ2п

97.5kgs 3рХ2п

90kgs 4рХ2п

77.5kgs 6рХ2п

65kgs 8рХ2п

Итого: 84 подъема

гантели мух Flies

20lbs 10рХ5п

Становая тяга из стойки Rack Pulls below Knee

105kgs 4рХ1п

130kgs 4рХ1п

150kgs 3рХ2п

170kgs 2рХ5п

Итого: 24 подъема

глубина приседаний Depth Squats

20kgs 5рХ6п

Отжимание от пола Push Ups

1 x 10 x 5 Sets

Итого: 126 подъема

Notes:

• 3rd day of the 3rd week, and settling in well to this cycle.
  Deads: These went pretty well considering the amount of deadlifting I am doing. Hips are a lot better, the Depth Squats are really helping with this.
  Bench: This pyramid was well up on last week 58 rises, today 84, still tough on the downhill last was the worst. Bench as I said last week is feeling stronger, I will leave the numbers for a week or so.
  Rack Pulls: These were a bit a bit better, last week was at 90%. Last week used straps on the last two sets this week none. Adjust my hands to the lifts if it feels ugly straps if not none.
  Rest Tomorrow, just rehab and stuff, a pretty mad day on Friday if I survive.
  Session took just under about 2 hours, not a bad time.
  Total Rises 126
  up by 24 from last week.
  

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 7

1 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Shoulder Rehab

Indian Clubs

1 x 4 x 8 x 3 Sets

Plate Rotators

1 x 10 x 2 Sets

DCs

1 x 10 x 2 Sets

Face Pulls Chains

10 x 110lb x 2 Sets

Tennis Ball Shoulder work

1 x 8 x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

110mm Pipe Arch

1 x 30 seconds x 5 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

Notes:

Good little blow out today, very happy with how this is going.

OB1

[Old Bull]

Preparatory

Week 3 Day 4

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 5рХ1п

110kgs 5рХ1п

130kgs 4рХ1п (B)

150kgs 3рХ2п (B)

170kgs 2рХ5п (B)

Итого: 40 подъема

Жим лежа Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

72.5kgs 4рХ1п

85kgs 3рХ2п

97.5kgs 3рХ6п

Итого: 43 подъема

гантели мух Flies

20lbs 10рХ5п

Приседания Squats

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 3рХ1п (B)

140kgs 8рХ1п (B)

140kgs 4рХ1п (B)

140kgs 9рХ1п (B)

140kgs 5рХ1п (B)

140kgs 7рХ1п (B)

140kgs 2рХ1п (B)

140kgs 6рХ1п (B)

Итого: 54 подъема

Тейт прессы Tate Press

35lb x 10рx5п

хорошее утроGMs

50kg x 5рx5п

Итого: 137 подъема

Notes:

• 4th day of 3rd week new cycle.
  This session I was looking hard at the way the squat numbers were set up, the first session was up by 30kgs to 170kgs x 5 x 2. I was sort of thinking of doing 3s and 4s but looked at the second session and decided save it for that.
  45 reps at 140kgs same as last week the last couple of sets were tough. Breaks still just under 2 minutes, but a lot better in the last sets with breathing.
  Bench was a lot better, felt stronger, even with all the volume.
  Session took about 2.5 hours, was watching the the boys in Canada. Fridays on this cycle are for the Brave not the faint hearted.
  Total Rises 137
  3 reps up from last week
  Todays Squat Tonnage 12,180kgs
  

Товарищ OB

[Old Bull]

Preparatory

Week 3 Day 5

Notes:

• Todays workout took about 2.5 hours, little bit less than last week, bit of talking, and quite a few in the gym.
  Weekly Analysis:
  Squats:
  Monday's session was good single Squat, but an extra set at 160kg 6 x 3. Fridays that was another story, first session went up from Monday's by 10kgs to 5 x 2 at 170kgs, the second session was tough on the down sets, it went well 94 rises in one day for Squats.
  Bench:
  Volume seems to helping my Bench really well, today's 5 x 5 at 90 felt the best it has ever felt. Considering it was 6th Bench session this week.
  Deads:
  Today still felt a bit tight, but a lot better than the last couple of Saturdays, same as the Bench 5th session on Deads this week.
  The body and the mind, are adjusting to these work loads, hips were getting a bit punished more from the Deads but also the volume of Squats to, but it is settling down. On the Down hill now half way, :clap: 3 weeks to go.
  Total Rises:
  537
  up by 13 rises
  Тоnnage for Week:
  53,298 kilos
  up by 9800kilos
  

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 7

1 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Shoulder Rehab

Indian Clubs

1 x 4 x 8 x 3 Sets

Plate Rotators

1 x 10 x 2 Sets

DCs

1 x 10 x 2 Sets

Face Pulls Chains

10 x 110lb x 2 Sets

Tennis Ball Shoulder work

1 x 8 x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

110mm Pipe Arch

1 x 30 seconds x 5 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

Notes:

Bit bloated had dinner at Mr Xs last night, ate everything that I do not normally eat, lots of Methane around at the moment.

Excellent dinner and a great host

OB1

[startinfromscratch]

you should trade in that tennis ball for a baseball bro, brings tears to a mans eyes! :grin:

[Old Bull]

you should trade in that tennis ball for a baseball bro, brings tears to a mans eyes! :grin:

Already looking for something up sized now not looking forward to the tears though.

[Old Bull]

Preparatory

Week 4 Day 1

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 3рХ2п (B)

160kgs 3рХ2п (B)

Итого: 36 подъема

Жим лежа Bench

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 4рХ1п

90kgs 3рХ2п

102.5kgs 2рХ2п

107.5kgs 1рХ3п

Итого: 32 подъема

гантели мух Flies

20lbs 10рХ4п

Фронт приседанийs Front Squats

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 3рХ1п

65kgs 5рХ3п (B)

Итого: 26 подъема

гантель плечо прессы DB Shoulders

30lbs 6рx5п

хорошее утро GMs

5 x 60kgs x 3 Sets

Итого: 94 подъема

Notes:

• Day 1 week 4, looked pretty easy on paper but after the last 3 weeks the 160s were not that fluid. They were tough.
  Bench surprisingly felt a lot better, could have gone up but will wait till the next cycle.
  Front Squats were there usual nasty work, considering I have to do them in my normal Squat stance, which makes things just that little bit harder.
  Session took about 2.5 hours, even though there was on 1 bench, bit more relaxed today so no rush.
  Total Rises 94
  last week 118 rises

Товарищ OB

[Old Bull]

Preparatory

Week 4 Day 3

Становая тяга Цепи Deads Chains

70kgs 3рХ1п

90kgs 3рХ1п

115kgs 3рХ1п

135kgs 3рХ1п

157.5kgs 3рХ2п (B)

177.5kgs 2рХ2п

Итого: 22 подъема

Жим лежа Bench

20kgs 6рХ1п

45kgs 6рХ1п

60kgs 6рХ1п

72.5kgs 6рХ1п

85kgs 5рХ1п

90kgs 4рХ2п

97.5kgs 3рХ2п

102.5kgs 2рХ2п

97.5kgs 2рХ2п

90kgs 4рХ1п

85kgs 6рХ1п

72.5kgs 8рХ1п

60kgs 10рХ1п

Итого: 80 подъема

Становая тяга из стойки Rack Pulls below Knee

125kgs 4рХ1п

147.5kgs 4рХ1п

167.50kgs 3рХ2п

190kgs 3рХ2п

210kgs 3рХ1п

210kgs 2рХ1п

Итого: 29 подъема

глубина приседаний Depth Squats

20kgs 5рХ6п

Итого: 131 подъема

Notes:

• 3rd day of the 4th week, and I had a bot of trepidation with today's workout, it looked pretty tough on paper.
  I had Phil S class in yesterday Newbie PTs, Phil brings them in once a year, just to show them, there is another side to training and Gym's, beside the Shiny land stuff. In the process, I jumped on the GHR and did a few reps, sort of Dumb move, felt my Hamstring come alive but it seemed ok. Different story today with Deads though.
  Deads: These went pretty well considering the amount of deadlifting I am doing. Surprised at the top sets they were tough but doable.
  Hammy started to warm up. 2nd Clue
  Bench: This pyramid was down on last weeks 84 rises, today 80, but a lot tougher coming down the last set of 10 was pretty awesome that I got it. Top sets felt really strong.
  Rack Pulls: These were what I was not looking forward too, as the work sets were right up there. Last week was at 90% put the belt on at 190 they felt good but hamstring was starting to play up. Clue 3 Foam rolled after each set Deep Heat pulled out all the guns. Then looked at the last work sets, well a complete FUBAR that was. It should have been 210 x 2 x 3 sets, I did 3 x 210, first was good. Then because the first set went well shortened my rest and charged back in. Second rep felt the hammy really start to go, so left the 3rd rep. Icing now and will do for the next few day, glad there are no Telephone Squats on Friday.
  Read the programme properly
  Rest Tomorrow, just rehab and stuff, this time add a new area my hamstring.
  Session took just under about 2 hours, not a bad time.
  Total Rises 131
  up by 5 from last week.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 7

1 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Shoulder Rehab

Indian Clubs

1 x 4 x 8 x 3 Sets

Plate Rotators

1 x 10 x 2 Sets

DCs

1 x 10 x 2 Sets

Face Pulls Chains

10 x 110lb x 2 Sets

Tennis Ball Shoulder work

1 x 8 x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

110mm Pipe Arch

1 x 30 seconds x 5 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

Notes:

A good session today considering the hamstring was a bit restrictive. Getting some movement in my upper back, 2 clicks today from the doc.

Doc did some pressure point on the hammie, no tears but pretty swollen, happy that is that. Hopefully Squats tomorrow well a form of squats.

OB1

[Old Bull]

Preparatory

Week 4 Day 4

Жим лежа Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

77.5kgs 4рХ1п

90kgs 3рХ2п

102.5kgs 2рХ5п

Итого: 35 подъема

Жим лежа Bench Press

60kgs 5рХ1п

72.5kgs 4рХ1п

85kgs 3рХ2п

92.5kgs 3рХ6п

Итого: 33 подъема

гантели мух Flies

20lbs 10рХ5п

Отжимание от пола Push Ups

1 x 15рx5п

Итого: 68 подъема

Notes:

• 4th day of 4th week new cycle.
  Decided today not to do the Squats, could have attempted them. But figured better to wait the weekend and have 2 good weeks to the end of the programme. No use upsetting the hamstring more.
  Just as well it was only one Squat session up to 160kgs x 3 x 6 sets.
  Bench is feeling a whole lot better, sometimes when I get it right, the weight just sails up. Working pretty hard on a new foot set up, using the Adistars heels for bench, and a new grip.
  Feels very lonely with no Squats done
  Total Rises 68
  

Товарищ OB

[runveerun]

Feels very lonely with no Squats done

My thoughts are with you at this sad time :cry:

[Old Bull]

Feels very lonely with no Squats done

My thoughts are with you at this sad time :cry:

I will get over it but it is still hard :pray:

[Old Bull]

Saturday 10th September

Preparatory

Week 4 Day 5

Notes:

• Todays workout took about 1 hour, did not do the Deads, resting the hamstring, looking at next week, only 2 weeks to go so want to have a big 2 weeks.
  Weekly Analysis:
  Squats:
  Monday's session was good double Squat, but fronts on the second session. Warm ups felt tough but work sets were good. Been a lot of volume on the Squats so good to have week four as a light week. No telephone Squats this week which is a bonus.
  Bench:
  Bench has been going really well, trying a few things new set up, Benching with the Adistars, and a a new grip technique. Just taking a while to get the strength to use this grip at heavier weights.
  Deads:
  Dead's were good on Wednesday, except for when I stretched the Hammie, so did none today.
  The body and the mind, are adjusting to these work loads. The hips are getting better, not as punished as in the first 3 weeks.
  No Tonnage or Rises for the week as I missed 1 Squat and 2 Dead-zone workouts.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 7

1 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Shoulder Rehab

Indian Clubs

1 x 4 x 8 x 3 Sets

Plate Rotators

1 x 10 x 2 Sets

DCs

1 x 10 x 2 Sets

Face Pulls Chains

10 x 110lb x 2 Sets

Tennis Ball Shoulder work

1 x 8 x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

110mm Pipe Arch

1 x 30 seconds x 5 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

Notes:

Another good session today, hamstring has improved heaps. Upper back stretching is going well, rehab on shoulders making big in roads pleasing.

OB1

[Old Bull]

Preparatory

Week 5 Day 1

Жим лежа BP

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

72.5kgs 4рХ1п

85kgs 3рХ2п

97.5kgs 3рХ5п

Итого: 40 подъема

Приседания SQ

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 3рХ2п (B)

160kgs 3рХ7п (B)

Итого: 51 подъема

Жим лежа BP

65kgs 5рХ1п

77.5kgs 5рХ1п

90kgs 5рХ5п

Итого: 35 подъема

гантели мух Flies

20lbs 10рХ4п

Тейт прессы Tate Press

35lb x 10рx5п

Нога прессы Leg Press

220kgs 4рХ6п

Итого: 126 подъема

Notes:

• 1st day of the fifth week on the new cycle, Hammie still pretty tight and sore. Was contemplating not doing Squats today, as the hammie flared up after the walking, to and from the SA vs Wales game last night.
  But decided that I had come too far on this cycle, (2 weeks to go) to become a Chicken s*#t, loser Mother f*@ker, Could of, Should of, Would of, wannabe Soviet Traktor.
  Today was Double Bench and Single Squat, Benches were a lot better, in both sessions.
  Squats, the warm ups were ok, a bit sore so used the Foam Roller, but not to much to make it angry. I noticed I was favouring the non injured side quite a bit, which was a bit disconcerting. 140s still favouring but decided just do it, and to top it off there were 7 sets of 3 at 160, just what I needed with a doongy hamstring. First 2 sets still driving with the good leg, so 3rd set dropped a bit deeper it came up good could feel the hamstring but seemed ok. As the sets went a long the confidence got better end of story.
  Leg press still sucks still my mission to get better at this movement.
  Session took over 2 hours and 30 minutes.
  Total Rises 126
  rises were up by 32 a mish though.
  

Товарищ OB

[steak]

Shouldve taken the bus

Good onya for truckin on though bro

[Old Bull]

Shouldve taken the bus

Good onya for truckin on though bro

Should have had my mobile on me, my ride rang to say they had closed the crossing

I had to pick the tickets up and you could not drive up so my ride stayed across the road, .5km I came back down to cross on the Ped Xing and the police had closed it. Walked back up to the stadium and back across to the over bridge (happens to be just past the Ped Xing)

Shin splints and all :doh:

[Old Bull]

Preparatory

Week 5 Day 2

Дефицит тяге Deficit Deads 107mm

70kgs 4рХ1п

90kgs 4рХ1п

105kgs 4рХ1п

125kgs 4рХ2п

135kgs 4рХ4п (B)

Итого: 36 подъема

Жим лежа Bench

20kgs 6рХ1п

45kgs 6рХ1п

60kgs 6рХ1п

72.5kgs 6рХ2п

85kgs 6рХ4п

Итого: 54 подъема

гантели мух Flies

20lbs 10рХ4п

Тейт прессы Tate Press

35lb x 10рx5п

Нога прессы Leg Press

160kgs 6рХ1п

200kgs 6рХ1п

240kgs 6рХ4п

Итого: 90 подъема

Notes:

• 2nd day of the 5th week, Tuesday's and Saturday's workouts I will start to log. These are pretty much extra Dead and bench days.. Some Wednesday we have benched 3 days in Row.
  Deads: After last week's heavy Dead session's, there is only a Single Dead session today, and just Deficits. These are starting to go well, they were quite difficult in the beginning. Especially off close to a 5" Box. Hammie came through OK but I was still favouring my good side, it was hard to try and get them equal.
  Just a single Dead session tomorrow hammie should be OK
  Bench: After yesterday's Double Bench 5x3 then 5x5 thought today would have been a bit easier, NO!!! 6 x 4 sets. And it does not stop, tomorrow is a pretty big pyramid 88 rises.
  Leg Press: Two days in row go figure, I am getting a better range of motion here to.
  Session took about 2 hours, me and the Quigsta, keeping me honest.
  Total Rises 90

Товарищ OB