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Old 05-28-2012, 09:03 AM   #31
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,934
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 5/28/2012 Dog House Training

Starr 5 x 5 Heavy Day


Never forget the price that was paid that we can live free!
Supps
1 hour prior- 2 scoops of Con-cret, 25 g Karbolyn, 1 level scoop of Whey Iso
Cup of Coffee
15 minutes prior - Beta Cret
Intra - 25 g Karbolyn, 1 scoop of Gluta-tren
Post - 2 cups of Calorie Countdown, 50 g Karbolyn, 1 Level Scoop of Whey Iso

Warm up
5 minutes on bike
5 Goblet Squats
5 empty bar squats
Tube Shoulder work
5 empty bar press

Working Sets

Squats
5 x 85
5 x 105
5 x 125
5 x 150
5 x 171

Bench Press
5 x 60
5 x 80
5 x 95
5 x 110
5 x 127.5

Pendlay Rows
5 x 65
5 x 85
5 x 95
5 x 110
5 x 127.5

Reverse Hyperextensions
10 x 20
10 x 30
10 x 35

Hanging Knee Raises
3 x 10 x BW

NOTES
This week is essentially a break in week. I decided to go with the 5 x 5 method of strength training. When I played ball, my favorite coach would remind us to focus on the basics, this is what the 5 x 5 does.

Squats - every rep HTC. controlled and proper form. That will be the name of the game.
Bench Press - Felt remarkably good
Pendlay Rows - reset between each rep.
Reverse Hyper - good lower back work
Hanging Knees - 1st set Center, 2nd set Right, 3rd set Left

Overall a nice session. Rest only long enough to log and change plates.

Early morning training today. The Karbolyn came in handy. No loss of energy, in fact energy to spare. I am really liking this stuff.
__________________
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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