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Old 10-26-2011, 10:13 AM   #12
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,918
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 10/26/2011 Dog House Training

Today was the MAB Challenge. Deadlifts - total reps for 10 minutes at 50% of one rep max. When I calculated my heaviest Deadlift out to a 1 rep max I came out to between 315 and 330 something, depending on which method I used. So, I decided to use 175lbs. Here is how it went

Dead lifts
5 x 135 - slow with a stretch to loosen up. WU
10 x 175
7 x 5 x 175

total of 45 reps. I was surprised by how often I HAD to rest.

Kroc Rows
3 x 10 x 50

Chins - I was a little tired by this time
5
4
3

Good Mornings
3 x 10 x 95

Hanging Knee Raises
3 x 10 x BW

NOTES
Friday I return to 5/3/1. I may not have stayed with the program today but I did get a workout. I am worn out in a good sort of way.

I have been working on my new diet plan. Still have some tweaks to make, but will post when finished.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (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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