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Old 10-29-2012, 03:00 PM   #482
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
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Default 10/29/2012 Dog House Training

McCallum Hybrid Training



Warmups
5 minutes on the bike
Inversion
Step ups
Lunges
Plate shoulder rotations
Scarecrows
Rotator work
empty bar squats

Working Sets

Leg Curls
3 x 10 x 55
Leg Extensions
3 x 10 x 55

Back Squats
10 x 95
8 x 135
5 x 185
5 x 205
3 x 225
DB Pullovers
5 x 10 x 20

Hip Thrusters
5 x 10 x BW+35

Behind the Neck Presses
5 x 95
5 x 115
5 x 135
5 x 135
5 x 136 PR
PUMPSETS
10 x 8 x 75

Smith Pendlays
5 x 5 x 75 PWO

DB Inclines
10 x 35
10 x 35
15 x 35

WG Pullups
3
2
2
2
2

NOTES
Nothing happening in our part of the world today, Sandy has shut everything down. Lots of wind and rain. We are pushing 10-12 inches of rain since Saturday. Still, it made a nice day to workout.

Leg Curls/Extensions - all of my leg work for the foreseeable future will include hamstring and quad work, with a lean toward more hamstring work. Didn't want to tire my legs out too much before squatting.
Squats - I was going to just do some higher rep light work, but I felt so good after the first set that I wanted to see what I could do. I have not done any heavier back squats since early June. 5 x 225 is my best set ever and that was over a year ago. These were not that difficult, I got out over my toes and from was breaking down so I racked it. If I had stopped, taken a few breaths and proceeded slowly, I probably could have tied or beaten my previous PR. Still, I was extremely happy.
Hip Thrusters - Starting to get in the groove with these. Goal, to build "a butt."
I had a nice lengthy inversion break at this point and it felt great!
BHNP - slightly wider grip, two fingers wider, lift felt better. I am microlaoding at this point. PR via microload FTW! The Pumpsets were great but wore me out.
Smith Pendlays - Was planning to give Rack Pulls a go, but after the squat success I didn't want to push things too much. Wide grip and pulled to the chest. Really hits the upper back.
DB Incline Bench - quick, light, chest hit. Felt good.
WG Pullups - Doing these pre-exhausted is probably not smart, but they are moving forward slowly.

Good session. Since everything is shut down, I took my time, about an hour and a half. Wednesday, Ham emphasis, Bench Pumps and possible Rack pulls.
__________________
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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