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Old 10-24-2011, 10:41 AM   #5
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
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Default 10/24/11 Dog House Training 5/3/1 Cycle 1 Week 3

Shoulders and Biceps

Seated Military Press (Glass Protocol)
10 x 45 wu
5 x 65 wu
5 x 100
3 x 115
6 x 130 AMAP PR

Seated DB Neutral Grip Press
4 x 12 x 35

Side/Rear Later superset
4 x 8 x 10

DB Hammer Curls
3 x 10 x 35

EZ Bar Spider Curls
3 x 8 x 25

NOTES
I have been fighting some left wrist pain lately so I really wrapped the wrists up today. It helped. I worked fairly quickly, completing entire session with warm up in about 45 minutes. Probably would have been quicker, but I had to throw the ball for the dog in between every set.

The Spider curls are intentionally light today, though by the time I got to them my arms were pretty worn out. The wrist did fine with these so I will stick with them for a while. My wrist pain is most noticeable with underhand grips.

Wed is the MAB challenge for me, as many reps of DL with 50% of my 1rm in 10 minutes. My back is already tightening up.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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