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Old 06-09-2012, 12:36 PM   #41
bamazav
Bigger, Stronger, BAMA!
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,983
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 6/8/2012 Dog House Training

Starr 5 x 5 Medium

Warmups
5 minutes Recumbant Bike
Bodyweight squats
Static stretches
Tube shoulder routine
Empty bar squats with hold at the bottom

Working Sets

Squats
5 x 95
5 x 120
5 x 140
5 x 165
3 x 191
8 x 145

Bench Press
5 x 65
5 x 85
5 x 100
5 x 120
3 x 137.5
10 x 105

Pendlay Rows
5 x 65
5 x 85
5 x 100
5 x 120
3 x 137.5
10 x 105

Weighted Walker Dips
3 x 10 x BW +10

Tricep Bar Spider Curls
10 x 60
10 x 60
8 x 60

Skull Crushers
3 x 10 x 50

NOTES
Sorry for the delay in posting. I am trying to figure out how best to use my favorite spreadsheet, picasa and the log with my ipad. The ipad is not cooperating.

Squats - first three sets I held at the bottom before powering up. I am trying not to rush these, as I want my back to hold up as long as possible.
Bench Press - Slight discomfort. Had read that some folks have found that pausing at the bottom helps. I tried it on the first couple sets, did not notice anything that helpful.
Rows - Since it had been ages since I have done these, I started my weights a little light. I am focusing on the muscle contraction more than weight on this lift.
Walker Dips - Straight up and elbows out to try and hit the triceps. Today was a better effort on the triceps.
Spiders - Lesson for future note, use no more than 10lb plates. Used the 25's and they were rubbing my arms raw and lessoned the ROM.
Skulls - Were easier today than I expected.

I leave on Friday, the 15th, on my whirl wind tour of the Southeast. I should get three more sessions in before leaving and then probably will not touch a bar for almost 2 weeks. I should be plenty rested when I return.

Karbolyn Update
I am still using the product and love it. I find myself recommending it to everyone. I am carb cycling, with Karbolyn being my primary source of carbs on my training days, great source of consistent energy. I am finding, I have energy throughout and after each session.
__________________
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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