View Single Post
Old 10-31-2012, 11:07 AM   #485
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,982
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
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.
__________________
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
bamazav is online now   Reply With Quote