Beaten Paths are For Beaten Men

[Old Bull]

Preparatory II

Week 2 Day 5

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

127.5kgs 4рХ2п (B)

147.5kgs 4рХ3п (B)

Итого: 40 подъема

Жим лежа Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

62.5kgs 5рХ1п

75kgs 4рХ1п

87.5kgs 3рХ2п

100kgs 3рХ5п

Итого: 40 подъема

гантели мух Flies

20lbs 10рХ5п

Приседания Squats Telephone

105kgs 5рХ1п

127.5kgs 4рХ1п (B)

147.7kgs 3рХ1п (B)

147.5kgs 5рХ1п (B)

147.5kgs 7рХ1п (B)

147.5kgs 9рХ1п (B)

147.5kgs 8рХ1п (B)

147.5kgs 6рХ1п (B)

147.5kgs 4рХ1п (B)

147.5kgs 2рХ1п (B)

Итого: 54 подъема

выпадающее абс Pull Down Abs

50kg x 8рХ4п

Итого: 134 подъема

Notes:

• 4th day of 2nd week, very happy the first Squats stopped at 147.5kgs instead of 167.5kgs, which they were last week.
  
• Have got accustomed to Telephone Squats, well mentally as the best I can. Still of all the numbers this is the worst sequence. 3,5,7,9.8,6,4,2
  
• Takes me a couple of sets to get into the rhythm, by the time 7 and 9 came along I was ok. But 9 was tough so was the down hill section. Rests were good around 2 minutes maybe a bit over.
  
• Bench was a a bit hard today, could not get my arch right, not to sure what happened there.
  
• Todays Squat Tonnage 12,560kgs
  
• up by 560kgs from the last Day 5 of week 2

Товарищ OB

[Big john]

forging away as usuall OB :clap: you've racked up afew sheiko points on the Tonnage-o-meter :grin:

[bar-belle]

[*]Todays Squat Tonnage 12,560kgs

Shyte that's some tonnage :shock: :clap: Much respect :salute:

[Old Bull]

forging away as usuall OB :clap: you've racked up afew sheiko points on the Tonnage-o-meter :grin:

Ha ha yeah Bro, big tonnage in this cycle, hope his points system gives me the gains I want. :pray:

[*]Todays Squat Tonnage 12,560kgs

Shyte that's some tonnage :shock: :clap: Much respect :salute:

Thanks BB keep the young fella's honest

[Old Bull]

Preparatory II

Week 2 Day 6

Дефицит тяге Deficit Deads 75mm

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ2п

137.5kgs 2рХ5п (B)

Итого: 25 подъема

наклонной жим лежа Incline Bench

20kgs 6рХ1п

40kgs 6рХ1п

50kgs 6рХ1п

60kgs 6рХ2п

Итого: 30 подъема

Тейт прессы Tate Press

35lb x 10рx5п

Становая тяга Deads

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п

147.5kgs 3рХ2п

167.5kgs 2рХ5п

Итого: 28 подъема

глубина приседаний Depth Squats

20kgs 5рХ6п

Итого: 83 подъема

Notes:

5th day of the 2nd week, not a bad day today went quite quickly started early.

Weekly Analysis:

• Squats:
  Monday's session was good single Squat, Fridays that was another story, tough on the down sets, it went well 99 rises in one day.
  Bench:
  Bench has been going pretty well, with a pretty solid week. Inclines are still pretty week, have to work on this.
  Deads:
  Deads have gone well this week, I was tempted to do conventional today, soon as I saw it was Deficit's that idea went out the window. The second session today was a lot better than the first time I attempted this. This week was a good improvement on last weeks efforts.

Товарищ OB

[Old Bull]

Preparatory II

Week 3 Day 1

Жим лежа Bench

20kgs 5рХ1п

45kgs 5рХ1п

67.5kgs 5рХ1п

80kgs 4рХ1п

95kgs 3рХ2п

105kgs 2рХ5п

Итого: 35 подъема

Приседания Squat

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

127.5kgs 4рХ1п (B)

147.5kgs 3рХ2п (B)

167.5kgs 3рХ6п (B)

Итого: 48 подъема

Жим лежа Bench

62.5kgs 5рХ1п

75kgs 5рХ1п

87.5kgs 5рХ5п

Итого: 35 подъема

гантели мух

20lbs 10рХ4п

Нога прессы Leg Press

220kgs 4рХ6п

Итого: 118 подъема

Notes:

• 1st day of the third week, felt good just a bit tired from last nights stuff.
  Today was Double Bench and Single Squat, Benches were a lot better, in both sessions.
  Squats, the warm ups were over the place, but became a lot better when I got into the work sets.
  Session took over 2 hours and 40 minutes bit of chatting RWC suff.
  

Товарищ OB

[Old Bull]

Preparatory II

Week 3 Day 2

Дефицит тяге Deficit Deads 75mm

70kgs 4рХ1п

90kgs 4рХ1п

105kgs 4рХ1п

127.5kgs 4рХ2п

137.5kgs 2рХ5п (B)

Итого: 30 подъема

Жим лежа Bench

20kgs 5рХ1п

45kgs 5рХ1п

62.5kgs 5рХ1п

75kgs 4рХ1п

87.5kgs 3рХ2п

Итого: 25 подъема

Сидящий гантелей рука Завитки Seated DB Curls

25lbs 6рx5п

пресс падения Press Downs

110lbs 5рx3п

Итого: 55 подъема

Notes:

• 2nd day of the 3rdd week, warms were slow but the work sets were tidy.
  Bench: Felt better today, set up was good.

Товарищ OB

[Old Bull]

Wednesday 26th October

Preparatory II

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

62.5kgs 7рХ1п

75kgs 6рХ1п

87.5kgs 5рХ1п

92.5kgs 4рХ2п

100kgs 3рХ2п

105kgs 2рХ2п

100kgs 3рХ2п

92.5kgs 4рХ2п

80kgs 6рХ2п

67.5kgs 8рХ2п

Итого: 89 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

Итого: 131 подъема

Notes:

• 3rd day of the 3rd week things going good.
  Deads: They are coming along in this second cycle, 3 days a week of Deadlifting really hit the hips and took a while to adjust to the volume.
  Bench: This pyramid was well up on last week's 58 rises, today 89. The last cycle I struggled on the downhill slope, today feeling a lot stronger and coping with the Volume.
  Rack Pulls: Going well, no Belt and just Double Overhand no Hook. DOH is coming up slowly being the weakest of all the Grips.
  Rest Tomorrow, just rehab and stuff.

Товарищ OB

[Old Bull]

Preparatory II

Week 3 Day 4

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 5рХ1п

115kgs 5рХ1п

137.5kgs 4рХ1п (B)

157.5kgs 3рХ2п (B)

177.5kgs 2рХ5п (B)

Итого: 40 подъема

Жим лежа Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

62.5kgs 5рХ1п

75kgs 4рХ1п

87.5kgs 3рХ2п

100kgs 3рХ6п

Итого: 43 подъема

гантели мух Flies

20lbs 10рХ5п

Приседания Squats

105kgs 5рХ1п

127.5kgs 5рХ1п (B)

147.5kgs 3рХ1п (B)

147.5kgs 8рХ1п (B)

147.5kgs 4рХ1п (B)

147.5kgs 9рХ1п (B)

147.5kgs 5рХ1п (B)

147.5kgs 7рХ1п (B)

147.5kgs 2рХ1п (B)

147.5kgs 6рХ1п (B)

Итого: 54 подъема

хорошее утро GMs

50kg x 5рx5п

Итого: 137 подъема

Notes:

• 4th day of 3rd week 2nd cycle.
  This session hard out looking at the number, but it turned out to a pretty good day. Pleased with the 177.5kgs 10 reps is pretty good.
  45 reps at 147.50kgs same as last week but not as fatigued on the last sets. Breaks were pretty good too around 2 minutes.
  Bench was a solid, had a good day set up wise.
  Todays Squat Tonnage 12,727.5kgs
  up by 547.5kgs

Товарищ OB

[Old Bull]

Saturday 29th

Preparatory II

Week 3 Day 6

тяга Deads Sumo

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п

137.5kgs 3рХ2п

Итого: 18 подъема

Жим лежа Bench

20kgs 5рХ1п

40kgs 5рХ1п

55kgs 5рХ1п

67.5kgs 5рХ1п

80kgs 5рХ1п

92.5kgs 5рХ5п

Итого: 55 подъема

Тейт прессы Tate Press

35lb 6рХ5п

Становая тяга Цепи Deads Chains Conventional

105kgs 4рХ1п

127.5kgs 4рХ2п

137.5kgs 4рХ5п

Итого: 32 подъема

глубина приседаний Depth Squat

20kg 10рХ5п

Итого: 105 подъема

Notes:

Todays workout took a while, gym was pretty busy this morning. Have been doing one or two sessions a week conventional, just to see how it goes, it felt pretty good today, and the hip seems to be handling it. Mind you they are only baby weights.

• Weekly Analysis:
  Squats:
  Monday's session was good single Squat, 6 sets at 167.5kgs. Fridays telephones were good and the warm up in the first session with 177.5 was solid.
  Bench:
  Bench has been going pretty well, very happy here.
  Deads:
  Lot better pulling this week, happy I did not increase the 1RM, as the weights are feeling pretty good technique wise.

Товарищ OB

[drizzt]

Todays workout took a while, gym was pretty busy this morning.

Tell me about it, hectic yesterday! Couldn't get onto a rack + good bar for an hour, will have to look at moving times I reckon...

Solid week OB :clap:

[Old Bull]

Todays workout took a while, gym was pretty busy this morning.

Tell me about it, hectic yesterday! Couldn't get onto a rack + good bar for an hour, will have to look at moving times I reckon...

Solid week OB :clap:

Yeah Drizzt, Saturdays getting as busy as Monday Nights.

Cheers Drizzt

[Old Bull]

Preparatory II

Week 4 Day 2

Дефицит тяге Deficit Deads 107mm

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ2п

137.5kgs 3рХ5п (B)

Итого: 30 подъема

Пресс на наклонной скамье Incline BP

20kgs 3рХ1п

40kgs 3рХ1п

55kgs 3рХ1п

70kgs 3рХ4п

Итого: 21 подъема

Сидящий гантелей рука Завитки Seated DB Curls

25lb x 10рx5п

Отжимание от пола Push Ups

BW 5рx3п

Итого: 51 подъема

Notes:

• 2nd day of the 4th week, nice quick day today which was pretty good to have. Normal with the deficits are hard to start with, warm up wise, but the top sets are always good.
  Bench: Incline today this has come along, a lot better than the last round, getting stronger at this.
  Total Rises 51

Товарищ OB

[Old Bull]

Wednesday 26th October

Preparatory II

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

62.5kgs 6рХ1п

75kgs 6рХ1п

87.5kgs 5рХ1п

92.5kgs 4рХ2п

100kgs 3рХ2п

107.5kgs 2рХ2п

100kgs 2рХ2п

92.5kgs 4рХ1п

87.5kgs 6рХ1п

75kgs 8рХ1п

62.5kgs 10рХ1п

Итого: 80 подъема

Становая тяга из стойки Rack Pulls below Knee

125kgs 4рХ1п

147.5kgs 4рХ1п

167.50kgs 3рХ2п

190kgs 3рХ2п

210kgs 2рХ3п

Итого: 26 подъема

глубина приседаний Depth Squats

20kgs 5рХ6п

Итого: 131 подъема

Notes:

• 3rd day of the 4th week, always the second cycle of any Sheiko is far easier well sort of than when you first attempt it.
  Deads: These went pretty well considering the amount of deadlifting I am doing. Surprised at the top sets they were tough but doable.
  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: Went a lot better than the last week 4, in that one I read the numbers wrong and pulled my hammie.
  Total Rises 131
  up by 5 from last week.

Товарищ OB

[Old Bull]

Saturday 29th October

Preparatory II

Week 4 Day 5

Дефицит тяге Deficit Deads 65mm

70kgs 4рХ1п

90kgs 4рХ1п

105kgs 4рХ1п

127.5kgs 4рХ2п

147.5kgs 3рХ4п

Итого: 32 подъема

Пресс на наклонной скамье Incline BP

20kgs 4рХ1п

40kgs 4рХ1п

50kgs 4рХ1п

60kgs 4рХ3п

Итого: 24 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Становая тяга из стойки Rack Pulls below Knee

105kgs 4рХ1п

130kgs 4рХ1п

150kgs 3рХ2п

170kgs 2рХ4п

Итого: 22 подъема

Нога прессы Leg Press

160kgs 7рХ1п

200kgs 7рХ1п

240kgs 7рХ4п

Итого: 82 подъема

Notes:

• Todays workout took about 2 hours, bit less than last week, came in early to beat the rush.
  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, and did not Squat on Friday, Bronchiolitis really playing havoc. 1st missed training for a long time.
  Bench:
  Bench has been going really well, trying a few things new set up, Benching with the Adistars, and 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, and all this week

Товарищ OB

[Old Bull]

Preparatory II

Week 5 Day 1

Жим лежа BP

20kgs 5рХ1п

45kgs 5рХ1п

62.5kgs 5рХ1п

75kgs 4рХ1п

87.5kgs 3рХ2п

100kgs 3рХ5п

Итого: 40 подъема

Приседания SQ

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

127.5kgs 4рХ1п (B)

147.5kgs 3рХ2п (B)

167.5kgs 3рХ7п (B)

Итого: 51 подъема

Жим лежа BP

67.5kgs 5рХ1п

80kgs 5рХ1п

92.5kgs 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 second cycle, Bronchiolitis is better.
  Today was Double Bench and Single Squat, Benches were a lot better, in both sessions.
  Leg press still sucks still my mission to get better at this movement.
  Session took over 2 hours and 20 minutes.
  Total Rises 126
  rises were up by 32 a mish though.

Товарищ OB

[Old Bull]

Tuesday 8th November

Preparatory II

Week 5 Day 2

Дефицит тяге Deficit Deads 65mm

70kgs 4рХ1п

90kgs 4рХ1п

105kgs 4рХ1п

125kgs 4рХ2п

135kgs 4рХ4п (B)

Итого: 36 подъема

Жим лежа Bench

20kgs 6рХ1п

45kgs 6рХ1п

62.5kgs 6рХ1п

75kgs 6рХ2п

87.5kgs 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 2nd cycle,
  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, starting to pull a lot better now.
  Just a single Dead session tomorrow
  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.
  Total Rises 90

Товарищ OB

[Old Bull]

Preparatory II

Week 5 Day 3

Становая тяга Deads

70kgs 4рХ1п

90kgs 4рХ1п

115kgs 4рХ1п

137.5kgs 4рХ1п

157.5kgs 4рХ2п (B)

Итого: 24 подъема

Жим лежа Bench

20kgs 6рХ1п

40kgs 6рХ1п

62.5kgs 6рХ1п

75kgs 5рХ1п

87.5kgs 4рХ1п

100kgs 3рХ2п

105kgs 2рХ2п

112.5kgs 1рХ2п

105kgs 2рХ2п

100kgs 3рХ2п

92.5kgs 4рХ1п

87.5kgs 5рХ1п

80kgs 6рХ1п

75kgs 7рХ1п

67.5kgs 8рХ1п

62.5kgs 9рХ1п

Итого: 88 подъема

гантели мух Flies

20lbs 10рХ5п

Отжимание от пола Push Ups

1 x 5 x 5 Sets

Итого: 112 подъема

Notes:

• 3rd day of the 5th week, cycle II and another good solid day.
  Deads: These went ok, still a bit of a niggle in the Hamstring, but it is coming right. Should be fine for the big squat session on Friday.
  Bench: This pyramid was up on last week 80 rises, today 88, last cycle it was tough on the downhill, today a lot stronger. Bench as I said last week is feeling stronger, top sets were really good and crisp.
  Total Rises 112
  down by 14 from last week.

Товарищ OB

[steak]

certainly is satisfying to have good volume in the benching every now and then.

Glad youre feeling stronger bro

[Old Bull]

certainly is satisfying to have good volume in the benching every now and then.

Glad youre feeling stronger bro

Yeah this week is a pretty big week volume wise, taken a while to get my bench back up still well below but on the way. Not like these young ones gains just looking at the weight.

[Old Bull]

Preparatory II

Week 5 Day 4

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

127.5kgs 4рХ1п (B)

147.5kgs 3рХ2п (B)

167.5kgs 3рХ5п (B)

Итого: 45 подъема

Жим лежа Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

62.5kgs 5рХ1п

75kgs 4рХ1п

87.5kgs 3рХ2п

100kgs 2рХ6п

Итого: 37 подъема

гантели мух Flies

20lbs 10рХ5п

Приседания Squats

105kgs 5рХ1п

127.5kgs 5рХ1п (B)

147.5kgs 3рХ1п (B)

147.5kgs 7рХ1п (B)

147.5kgs 4рХ1п (B)

147.5kgs 8рХ1п (B)

147.5kgs 5рХ1п (B)

147.5kgs 9рХ1п (B)

147.5kgs 6рХ1п (B)

Итого: 52 подъема

пресс падения Press Downs

120lb x 10рx5п

хорошее утро GMs

50kg x 5рx5п

Итого: 134 подъема

Notes:

• 4th day of 5th week of the 2nd cycle.
  First Squat session, 5 x 3 @ 167.5 nice good apertiser before the telephones.
  This session was the last of the Telephone Squats, they went well big improvement on the first cycle. 42 reps at 147.5kgs happy how these have gone. Breaks still just on 2 minutes, maybe a bit over breathing good.
  Bench going well, even with all the volume this week. 264 rises and the week still has one day to go.
  Total Rises 134
  Todays Squat Tonnage 12,572.5kgs

Товарищ OB

[steak]

certainly is satisfying to have good volume in the benching every now and then.

Glad youre feeling stronger bro

Yeah this week is a pretty big week volume wise, taken a while to get my bench back up still well below but on the way. Not like these young ones gains just looking at the weight.

tell me about it...wish I started this sport in my twenties!

ahh who cares bro...we have out lived them already and seen more than than many will :roll: :pfft:

[Old Bull]

tell me about it...wish I started this sport in my twenties!

ahh who cares bro...we have out lived them already and seen more than than many will :roll: :pfft:

Not the only one, thought I knew it then but still learning now

Well we can always say they have learn't from our mistakes

But

Age and Treachery

over comes

Youth and Skill

[Old Bull]

Saturday 12th November

Preparatory II

Week 5 Day 6

Становая тяга Deads

70kgs 4рХ1п

90kgs 4рХ1п

105kgs 4рХ1п

127.5kgs 3рХ2п

167.5kgs 2рХ5п

Итого: 30 подъема

Жим лежа Bench

20kgs 6рХ1п

45kgs 6рХ1п

62.5kgs 6рХ1п

75kgs 6рХ2п

87.5kgs 6рХ4п

Итого: 54 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Становая тяга Цепи Deads Chains

105kgs 4рХ1п

127.5kgs 4рХ2п

Итого: 12 подъема

Нога прессы Leg Press

160kgs 8рХ1п

200kgs 8рХ1п

240kgs 8рХ4п

Итого: 96 подъема

Notes:

• Todays workout took about 2 hours, got in early
  Weekly Analysis:
  Squats:
  Monday's session was good single Squat, but 7 sets at 167.5kgs, Fridays well the telephones were back in and good little intro into it again.
  Bench:
  This would have been, the biggest amount of rises for a week 309. Definetly getting stronger.
  Deads:
  Leg Press has been a bit tough have a sore adductor, so depth is an issue. This week was down in volume after the big week last week. Deads are feeling good with 4 sort of light sessions this week.
  Total Rises:
  558

Товарищ OB

[bar-belle]

Hey OB...I know you guys have a huge weekend ahead. I'm sure it will all go well. There is gonna be some wicked lifts and I can't wait to see the photos and vid. Wish we were down there too but thinking of you all in Welly. 8)