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Old 10-31-2012, 11:07 AM   #485
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 5,214
Training Exp: 8
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 10/31/12 Dog House Training

McCallum Hybrid Training



Warmup
5 minutes Bike
Step ups
BW Squats
Shoulder Dislocates
Plate Rotations
empty bar lifts

WORKING SETS

Leg Curls
4 x 10 x 55
6 x 55

Hip Thrusters
5 x 10 x 35

GHR
3 x 10 x BW

Bench Press
5 x 95
5 x 115
5 x 135
5 x 155
5 x 157PR
PUMPSETS
10 x 8 x 85

Rack Pulls
5 x 135
5 x 185
5 x 205

Glass OHP
3 x 5 x 50
Hanging Knees
3 x 10 x BW

NOTES
First day that I needed long sleeves in the ole Dog House, it was just cool enough.

Leg Curls - My legs were still feeling Monday's session a bit. The added emphasis has done two things, helped the back discomfort and helped my quad work
Hip Thrusters - Will be adding some weight next time. Trying to figure out how best to do this, as the weight is sitting right on my bladder, which is no fun.
GHR - Getting better, still not smooth and still need a push back up. Will keep working on these
Bench Press - Micro Loading FTW! Another pound. Difference this week was the first four reps were pretty clean, last one was a struggle. Progress in every way.
Rack Pulls - I haven't done these in ages and wanted to see how they felt. Every rep went up easy, and I felt pretty good. Actually so good that I pulled too quickly, not stopping dead at the bottom. For me this leads to poor form. Next time I will slow down and focus on good, clean form.
Glass OHP/Hanging Knees - had to cut these two three sets due to time. Will add weight to OHP next time.
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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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