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Old 10-26-2012, 10:51 AM   #478
bamazav
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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
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Default 10/26/2012 Dog House Training

McCallum Hybrid Training



WARMUP
5 Minutes on Bike
Inversions
Squats
Side Lunges
Shoulder rotations
Shoulder Dislocates
Warmup lift

WORKING SETS

Leg Curls
5 x 10 x 50

Glute Ham Raise
5 x 10 x BW

Hip Thrusters
3 x 10 x BW +25

Bench Press
5 x 95
5 x 115
5 x 135
5 x 155
5 x 156 PR
Pumpsets
10 x 8 x 86

WG Pullups
2
2
2
2
3

Hanging Knee Raises/ Pushup Set
3 x 10 x BW

Glass Style OHP
5 x 5 x 50

NOTES
Friday means I can take my time. Was up late picking my daughter up from the airport, good to have her home for a few days. Everything of note is listed above. Good 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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