"Redemption"

[Old Bull]

Week 7 Day 1

S,B,S

Squats
5 x 20kgs
5 x 60kgs
4 x 80kgs
4 x 102.5kgs
4 x 122.5kgs (B)
3 x 142.5kgs (B)

Squats 46 Centurion
3 x 162.5kgs (B) Straps Down
3 x 185kgs x 4 Sets (B) Straps Down

Bench Press
5 x 20kgs
4 x 45kgs
3 x 65kgs
3 x 77.5kgs
3 x 90kgs

Bench Press Fury Shirt 48
3 x 110kgs
3 x 125kgs x 3 Sets

4 Board Bench Press
6 x 140kgs x 5 Sets

DB Flies
10 x 25lb x 3 Sets

Squats
4 x 102.5kgs
4 x 122.5kgs (B)
4 x 142.5kgs (B) x 4 Sets

Yoke SSB Good Mornings
5 x 60kgs x 3 Sets

Notes:

Today's session was pretty good, squats were tidy last set last session 4 x 4 @142.5 I thought they would tough but not too bad conditioning is working.

Bench lot better this week used FatBoys 46 and had help getting it on. Sets were a lot better not quite touching but strength is there. Board work was a big improvement on last week.

Товарищ OB

[Old Bull]

Tuesday 9-3-10

GPP

A1 Sled Drag 30kgs By Time
1 x 10mins.42s 600 meters

A2 Pull Down Abs 30kgs By Time
1 x 3mins. 28s 80reps

B1 Gayble Curls 15kgs by Time
1 x 1min.29s 45 reps

B2 Face Pulls 100lb by Time
1 x .56s 40 reps

Depth Squats 20kgs by Time
1 x 1min. 10s 40 reps

Total Time: 18mins.45s

Rehab/Flexibilty:

Agile 7
1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe
1 x 30 Seconds x 7 Sets

Sacroiliac
1 x 1min x 2 Sets

Notes:

A bit better this round on a few things, slow on one, the sled went well another 2 lengths and a bit longer in time. My abs were a bit tight today still a good session

Товарищ OB

[Old Bull]

Week 7 Day 2

D,B,D

Deadlifts to Knee HG Sumo
3 x 70kgs
3 x 102.5kgs
3 x 122.5kgs
3 x 142.5kgs
4 x 152.5kgs x 3 Sets
(24)

Bench Press
5 x 20kgs
5 x 45kgs
4 x 65kgs
4 x 77.5kgs
4 x 90kgs x 2 Sets
3 x 97.5kgs x 2 Sets
2 x 105kgs x 2 Sets
1 x 112.5kgs x 2 Sets
2 x 105kgs x 2 Sets
3 x 97.5kgs x 2 Sets
4 x 90kgs
6 x 85kgs
6 x 72.5kgs
(64)

4 Board Bench Press
6 x 112.5kgs x 5 sets
(30)

DB Flies
10 x 25lb x 3 Sets

Rack Pulls Below Knee HG Sumo
4 x 122.5kgs
3 x 142.5kgs x 2 Sets
4 x 165kgs x 3 Sets
(22)

Lunges
10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 7, and a good day on the Deads, new setup is starting to work the pulls to the knee were fast and solid. No Belt today trying to hit the core a bit more. Everything felt good, no hip twinge so the rehab is going well.

Bench well on paper looked easy but 19 sets did not think 67.5kgs would feel like 130kgs.

Товарищ OB

[macmad]

that's a lot of reps do be doing hook grip, how are the thumbs holding up?

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time
1 x 10mins.20 600meters

A2 DB Side Bends 50lbs By Time
1 x 2min.48s 60 reps each side

B2 Hammer Curls 20lbs by Time
1 x 1min.2s 35 reps each side

B2 Hungarian Blaster 13kgs by Time
1 x 1min.12s 35 swings

C1 Depth Squat 20kgs by Time
1 x 1min.22s 35 squats

Flexibilty/Rehab

Agile 7
1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe
1 x 30 Seconds x 7 Sets

Sacroiliac
1 x 1min x 2 Sets

Notes:

Total GPP Time 16mins.44s

Things are starting to loosen up times coming down a few seconds on each exercise.

Товарищ OB

[Old Bull]

that's a lot of reps do be doing hook grip, how are the thumbs holding up?

Hey MM
Last year I used straps quite a bit and my HG would fail at 170-180 after reading that article on sumo thank you I dropped the straps and did all lifts hook. The thumbs are getting pretty use to it but I pick the bars we have a oly bar from the 1974 Comonwealth games the knurling is not as rough so it works well if I go onto the real good bars theres a bit of pain and slight skin loss, I do that about every 3 weeks or so. The skin is pretty rough around the thumb now. See how it goes in 6 weeks.

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time
1 x 10mins.43s 640 meters

A2 Pull Down Abs 30kgs By Time
1 x 3mins. 38s 80reps

B1 Rear Delts 10lbs by Time
1 x 1min.03s 40 reps

B2 Face Pulls 100lb by Time
1 x .56s 40 reps

Depth Squats 20kgs by Time
1 x 1min. 10s 40 reps

Total Time: 18mins.20s

Rehab/Flexibilty:

Agile 7
1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe
1 x 30 Seconds x 7 Sets

Sacroiliac
1 x 1min x 2 Sets

Notes:

Changed The Gun Show to Rear Delts

Товарищ OB

[strong enough?]

hey Old Bull, what's the sacroiliac drill you do?

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time
1 x 10mins.43s 640 meters

A2 Pull Down Abs 30kgs By Time
1 x 3mins. 38s 80reps

B1 Rear Delts 10lbs by Time
1 x 1min.03s 40 reps

B2 Face Pulls 100lb by Time
1 x .56s 40 reps

Depth Squats 20kgs by Time
1 x 1min. 10s 40 reps

Total Time: 18mins.20s

Rehab/Flexibilty:

Agile 7
1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe
1 x 30 Seconds x 7 Sets

Sacroiliac
1 x 1min x 2 Sets

Notes:

Changed The Gun Show to Rear Delts

Товарищ OB

[Old Bull]

hey Old Bull, what's the sacroiliac drill you do?

Hey SE,

The stretch that works best for me is done on a chair, Mine tends to jam easily and then the pain can radiate up into the lower back as well as the glutes. I started with a low box about 12-14", placed my injured side (Left Foot) up on the box first, with elbow on the inside of the leg bend forward slowly and hang down. Statred with about 20 seconds then moved on to about 2 - 4 minutes now just need a minute.

Seated goodmornings seamed to do the trick too.

OB