Beaten Paths are For Beaten Men

[Old Bull]

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)

Thanks BB it was a big weekend, just starting to come right now. Good luck next weekend.

[Old Bull]

Preparatory III

Week 1 Day 1

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 5рХ3п (B)

Итого: 40 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

90kgs 3рХ3п

Итого: 29 подъема

Close Grip BP

8 x 60kgs

8 x 70kgs

8 x 80kgs

Total: 24 Lifts

гантели мух

20lbs 10рХ4п

Leg Press

6 x 120kgs

6 x 160kgs

6 x 200kgs

Total: 18 Lifts

Pull Ups

1 x 3 x 3 Sets

Gayble Curls + Chains

8 x 25kgs x

3 Sets

Итого: 111 подъема

Notes:

• 1st day of the first week on the new cycle.
  This is a Sheiko Hybrid that I will be doing for 7 or 8 weeks, four days of Sheiko mains followed by WSB puddings.
  Mulling over programmes, so hopefully this one will keep me in touch with my basic lifts, Sheiko and the rest is size and fat loss well hopefully.
  Been three weeks since I last was under the bar, the last Sheiko back to back Preparatory's hammered me quite a bit. Got a crook, BBro preparation so today was a toughish sort of day.
  Total Rises 111

Товарищ OB

[steak]

you'll come right after volume like that 8)

[Old Bull]

you'll come right after volume like that 8)

That's True looked ok on paper like most programmes

[Old Bull]

Preparatory III

Week 1 Day 3

Tяга

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ3п

Итого: 21 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ3п

Итого: 30 подъема

гантели мух

20lbs 10рХ5п

3" FatBar Floor Press

8 x 60kgs

8 x 70kgs

8 x 80kgs

Total: 24 Lifts

Bradford Press

6 x 30kgs x 3 Sets

LPDs Wide Grip

10 x 50kgs x 3 Sets

Итого: 75 подъема

Notes:

• 3rd day of the 1st week, cycle III easing back into things. Quads and Hammie's were still a bit tight from Mondays introduction.
  Deads:
  
• Did all theses conventional, first time for a full session in 2 years. Doing no belt for a while, core seemed ok and no issues with the hip. Not getting the hopes up but just something to work on over the summer before the Season Proper starts. Hands were a different story 3 weeks of no hook felt it today.
  Bench:
  
• Still just doing 5s was going to do a pyramid but shoulders still a bit tight from Mondays bench.
  Assist:
  
• These went well surprised that my Floor Press was tough well 6 reps were good just the last 2. Have got sets at three will increase by one set each week to 5.
  Good intro today gives the body a chance to adapt, and get some creaks and groans out of the system.
  Total Rises 75

Товарищ OB

[steak]

whoa...your sumo is sweet if the setup is right bro...why the change?

[Old Bull]

whoa...your sumo is sweet if the setup is right bro...why the change?

Always thought I was stronger with Conventional, even though the Sumo passed it, you are right Setup is sweet then the lift is good. Will be doing the second Deadlift sess Saturday, Sumo with more focus on technique and speed, the conventional is to build a bit of back strength, well the plan says that. :doh:

[Old Bull]

Preparatory III

Week 1 Day 5

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

130kgs 5рХ1п (B)

150kgs 5рХ3п (B)

Итого: 40 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

90kgs 3рХ3п

Итого: 29 подъема

Pin Press

3 x 80kgs

3 x 90kgs

3 x 100kgs x 2 Sets

Total: 12 Lifts

гантели мух Flies

20lbs 10рХ4п

Log Press

6 x 40kgs x 3 Sets

Rear Delts

10 x 10lb x 3 Sets

Итого: 81 подъема

Notes:

• 3rd day of the first week on the new cycle.
  
• Still Mulling over parts of the programme but the main thing is I am back under the Bar.
  
• I have some pretty good goals for next year, so really need to thing long term not so much for today.
  
• Adductor giving me s*#t, so I have brought my stance in to the Sausage Squat Stance, seems ok just not to sure what it looks like, just as well no one is in here is watching.
  
• Just a tech day tomorrow on Sumo Deads, plan is Conventional for additional back strength Wednesday's and Sumo Saturday's will be Banded, more focus on the start.
  Total Rises 81

Товарищ OB

[Old Bull]

Saturday 10th December

Preparatory III

Week 1 Day 6

Становая тяга Цепи Deads Bands Speed

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 2рХ5п

Итого: 16 подъема

Пресс на наклонной скамье Slopes of The Bench

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 4рХ1п

70kgs 3рХ3п

Итого: 21 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Нога прессы Leg Press

120kgs 4рХ1п

160kgs 4рХ1п

200kgs 4рХ3п

Итого: 37 подъема

Notes:

• Not a full Saturday workout just wanted to focus on start in the Deadlift, this was done Sumo Style. As Wednesdays was conventional, will increase weight by about 5kgs each week, long as the speed remains constant maybe a bit less.
  Weekly Analysis:
  Squats:
  
• At this stage with the squats, just getting back into weight on my back. I have had to bring my stance in, as my adductor has still not healed, from the previous cycle, which I finished 4 weeks ago this Monday.
  Bench:
  
• This is the same, getting weight back on, but with a bit more focus on Tricep strength. Have been hitting the dips this has been hard on my joints, but will keep at it till they free up.
  Deads:
  
• Conventional's on Wednesday there was no issues with my hips just the muscles surrounding them, which have not been engaged for that style of movement for a while.
  
• Leg Press has been a bit tough with the sore adductor, so depth is an issue. But I feel this has something to offer on my Deads so will perceiver till adductor issues are healed.
  
• A good start back and at least I am training which is the main thing.

Товарищ OB

[Old Bull]

Preparatory III

Week 2 Day 7

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

130kgs 5рХ1п (B)

150kgs 5рХ4п (B)

Итого: 45 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

90kgs 4рХ3п

Итого: 32 подъема

Close Grip BP

8 x 60kgs

8 x 70kgs

8 x 80kgs x 3 Sets

Total: 40 Lifts

гантели мух

20lbs 10рХ4п

Leg Press

6 x 120kgs

6 x 160kgs

6 x 200kgs 3 Sets

Total: 30 Lifts

Pull Ups

1 x 3 x 3 Sets

Gayble Curls + Chains

8 x 25kgs x 3 Sets

Итого: 117 подъема

Notes:

• 1st day of the Second week on the new cycle.
  
• The Sheiko Hybrid is going ok still settling into it so early times yet.
  
• Pretty muggy morning so Squats were a little tough, but the work sets ended pretty good. Same as the Bench work sets were a lot better than last week.
  
• Assist work is getting better will maybe increase the reps or sets next week, see how this week goes.
  
• Total Rises 117

Товарищ OB

[Big john]

muggy and squats never mix well :evil:

but we do what me must :clap: :clap:

[Old Bull]

muggy and squats never mix well :evil:

but we do what me must :clap: :clap:

With reluctance sometime's bro

I moan about Wellington but Big Bear in Townsville 32-45 odd degrees that would be hard.

[Old Bull]

Preparatory III

Week 2 Day 9

тяга

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ4п

Итого: 24 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ4п

Итого: 35 подъема

гантели мух Flies

20lbs 10рХ5п

3" FatBar Floor Press

8 x 60kgs

8 x 70kgs

8 x 80kgs x 2 Sets

Total: 32 Lifts

Bradford Press

6 x 30kgs x 3 Sets

LPDs Wide Grip

10 x 50kgs x 3 Sets

Итого: 91 подъема

Notes:

• 3rd day of the 2nd week, cycle III easing back into things. Hammie's still a bit tight from Mondays squats but showing signs of improvement.
  Deads:
  
• Same as last week, all conventional, and still belt-less, core seemed ok and still no issues with the hip. Did a extra set will take the weight up next week. Hands were a lot better still a bit sore not as bad as last week.
  Bench:
  
• Still just doing 5s and same as above increased the by a set.
  Assist:
  
• Floor Press was a lot better and like above an extra set thrown in. 8 reps is pretty tough, should have maybe gone for 6 reps and more weight.
  
• Lot better effort today from last weeks introduction. Body is starting to adapt.
  
• Total Rises 91

Товарищ OB

[Old Bull]

Preparatory III

Week 2 Day 12

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 5рХ1п (B)

160kgs 3рХ3п (B)

Итого: 39 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

90kgs 4рХ3п

Итого: 32 подъема

Pin Press

3 x 80kgs

3 x 90kgs

3 x 100kgs x 3 Sets

Total: 15 Lifts

гантели мух

20lbs 10рХ4п

Log Press

6 x 40kgs x 3 Sets

Rear Delts

10 x 10lb x 3 Sets

Итого: 86 подъема

Notes:

• 3rd day of the second week on the new cycle.
  
• Bench was a lot better aiming for 5 x 5 s before I increase the weight so a week or so away.
  
• Adductor still giving me grief, with my stance in there is still some issues with leaning forward slightly. Will hope I do not have stay to long on the Sausage Squat Stance, . Doing adductor work when I remember.
  
• Just a tech day tomorrow on Sumo Deads, Conventional for additional back strength on Wednesday's and Sumo Saturday's will be light Banded, more focus on the start.
  
• I have some pretty good goals for next year, so really need to think long term not so much for today.
  Total Rises 86

Товарищ OB

[Old Bull]

Preparatory III

Week 1 Day 13

Становая тяга Цепи Speed Deads Chains

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ5п

Итого: 19 подъема

Пресс на наклонной скамье Slopes of The Bench

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 4рХ1п

70kgs 3рХ4п

Итого: 24 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Нога прессы Leg Press

120kgs 4рХ1п

160kgs 4рХ1п

200kgs 4рХ3п

Итого: 43 подъема

Notes:

• A better Saturday on the Speed Deads, went up 10kgs and speed was still good. As Wednesday was conventional, the Sumo seemed to get back into the groove.
  Weekly Analysis:
  Squats:
  
• Squats felt better, even with increase in weigh and a slight step up in reps and sets. Still adjusting to the Sausage Squat technique. As I said before brought my stance in, as my adductor has still not healed. It is feeling better but I still favour the right side not quite confident to push it yet.
  Bench:
  
• This is the same, getting weight back on, but with a bit more focus on Tricep strength. Have been hitting the dips this has been hard on my joints, but will keep at it till they free up.
  Deads:
  
• Conventional's on Wednesday were a lot better than the first time I tried them, will increase weight next week. There was no issues with my hips and the muscles surrounding them have adapted.
  
• Leg Press has been a bit tough with the sore adductor, depth is a little better. Will still perceiver as this has a bit to offer in my Deadlift.
  
• A better week, not pushing just oiling the cogs so to speak.

Товарищ OB

[Big john]

a solid sesh OB :clap:

Conventional's on Wednesday were a lot better than the first time I tried them, will increase weight next week. There was no issues with my hips and the muscles surrounding them have adapted.

hips are turning into cast-iron :twisted:

alot more variety in this half breed, are you finding the added assist work helping with your recovery?. or is it more to do with strengthing other muscle groups we wouldnt train in our standard 3 lift exercises?

[Old Bull]

a solid sesh OB :clap:

Conventional's on Wednesday were a lot better than the first time I tried them, will increase weight next week. There was no issues with my hips and the muscles surrounding them have adapted.

hips are turning into cast-iron :twisted:

alot more variety in this half breed, are you finding the added assist work helping with your recovery?. or is it more to do with strengthing other muscle groups we wouldnt train in our standard 3 lift exercises?

Big Guy,

As you said above, more for strengthening those groups, that we do not seem to have the time for, in the Season Proper. As you know with the amount of Squatting, Bench and Deads that are done during the cycles, the so called weak areas, are brought up to strength quite quickly.

There is not enough time in the comp cycles to address other areas, where the main focus, is training the lift patterns. There is a small window as you know over Christmas that allows time to address some of these issues. It is also the only time, that you can try things to see if they work, without impeding on a trusted method for a comp build up.

I have about another 6 weeks before a cycle into the WBOP Champs, if this goes well, then I will add some into my Full Sheiko Cycles. But more than likely over a 4 day week, not 3 days as the standard Sheiko, hence my Saturdays as a second Deadlift Speed DE day.

OB1

[Big john]

a solid sesh OB :clap:

Conventional's on Wednesday were a lot better than the first time I tried them, will increase weight next week. There was no issues with my hips and the muscles surrounding them have adapted.

hips are turning into cast-iron :twisted:

alot more variety in this half breed, are you finding the added assist work helping with your recovery?. or is it more to do with strengthing other muscle groups we wouldnt train in our standard 3 lift exercises?

Big Guy,

As you said above, more for strengthening those groups, that we do not seem to have the time for, in the Season Proper. As you know with the amount of Squatting, Bench and Deads that are done during the cycles, the so called weak areas, are brought up to strength quite quickly.

There is not enough time in the comp cycles to address other areas, where the main focus, is training the lift patterns. There is a small window as you know over Christmas that allows time to address some of these issues. It is also the only time, that you can try things to see if they work, without impeding on a trusted method for a comp build up.

I have about another 6 weeks before a cycle into the WBOP Champs, if this goes well, then I will add some into my Full Sheiko Cycles. But more than likely over a 4 day week, not 3 days as the standard Sheiko, hence my Saturdays as a second Deadlift Speed DE day.

OB1

cheers OB, its dif given me some food for thought.

[Old Bull]

cheers OB, its dif given me some food for thought.

Chur Bro,

Little Steps

[Old Bull]

Preparatory III

Week 3 Day 15

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

130kgs 5рХ1п (B)

150kgs 5рХ5п (B)

Итого: 50 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

90kgs 5рХ3п

Итого: 40 подъема

Close Grip

8 x 60kgs

6 x 70kgs

6 x 80kgs x 3 Sets

Total: 34 Lifts

гантели мух

20lbs 10рХ4п

Leg Press

6 x 120kgs

6 x 160kgs

6 x 200kgs 3 Sets

Total: 30 Lifts

Pull Ups

1 x 3 x 3 Sets

Gayble Curls + Chains

8 x 25kgs x 3 Sets

Итого: 154 подъема

Notes:

• 1st day of the Third week on the new cycle.
  
• Squats went well settling into the 5x5 now, and finding some rhythm. Adductor is still sore, but a lot more manageable in the Squat, should be right by the time I head into a full cycle.
  
• Bench went well, except for the Close Grip, Tris were pretty fried by then, so dropped the reps to 6. Leg Press had good depth today, first time for a while :clap: shows the Adductor is starting to come right.
  
• Assist work is good will increase sets next session.
  Total Rises 154

Товарищ OB

[bar-belle]

Gayble Curls + Chains :grin: :grin:

8 x 25kgs x 3 Sets

[Old Bull]

Gayble Curls + Chains :grin: :grin:

8 x 25kgs x 3 Sets

Could not call them by their real name and nor could I do them the normal way so added chains to make them more PL friendly

[Old Bull]

Preparatory III

Week 3 Day 17

тяга

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

135kgs 3рХ1п

160kgs 3рХ3п

Итого: 21 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ5п

Итого: 40 подъема

гантели мух

20lbs 10рХ5п

3" FatBar Floor Press

8 x 60kgs

8 x 70kgs

8 x 80kgs x 3 Sets

Total: 40 Lifts

Bradford Press

6 x 30kgs x 3 Sets

LPDs Wide Grip

10 x 50kgs x 3 Sets

Итого: 101 подъема

Notes:

• 3rd day of the 3rd week, cycle III. Hammie's a lot better even after Mondays Squats good signs of improvement.
  Deads:
  
• Same as last week, all conventional, and still belt-less, core seemed ok. Took the weight up to 160, most I have had for a couple of years, slight twinge in the Hip will monitor it over the next couple of days. Just got out of line on one rep so will keep that in mind for next week, used a rougher bar knurling sick of the Oly bar. Hands came through ok McMassive.
  Bench:
  
• Got to 5 x 5 at 80kgs so will increase by a rep each week I think, as this is the light day.
  Assist:
  
• Floor Press was a lot better and like above an extra set thrown in. 8 reps is pretty tough, should have maybe gone for 6 reps and more weight.
  
• Getting into the swing of training, without rushing in to Quickly, after the last 2 Sheiko Death Cycles.
  Total Rises 101

Товарищ OB

[Old Bull]

Preparatory III

Week 3 Day 19

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 5рХ1п (B)

160kgs 3рХ4п (B)

Итого: 42 подъема

Жим лежа BP

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

95kgs 3рХ5п

Итого: 35 подъема

Pin Press

3 x 80kgs

3 x 90kgs

3 x 100kgs x 4 Sets

Total: 18 Lifts

гантели мух

20lbs 10рХ4п

Log Press

6 x 40kgs x 3 Sets

Rear Delts

10 x 10lb x 3 Sets

Итого: 95 подъема

Notes:

• 3rd day of the third week on the new cycle.
  
• Bench went well increased the weight and added another set. Pleased with how the strength is getting back up.
  
• Adductor is improving but still a bit hesitant, down in the hole. Tried moving out slightly from the Sausage Squat, but still not ready yet.
  
• Just a tech day again tomorrow on the Sumo Deads. Conventional for additional back strength on Wednesday's and DE Sumo on Saturday
  
• Been a good week so far considering it is so close to Christmas.
  
• Total Rises 95

Товарищ OB

[steak]

Sheiko Death Cycles.

it can feel a bit like that eh...

Have a great Christmas bro