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Old 11-26-2012, 01:41 PM   #531
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,919
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 11/26/12 Dog House Training

McCallum Hybrid Training
Horizontal Push/Pull



WORKING SETS

Smith Machine Pendlays
5 x 40
5 x 50
5 x 70
5 x 90
5 x 100

Chest Supported DB Rows
10 x 8 x 35

Bench Press
5 x 95
5 x 115
5 x 135
5 x 145
5 x 150

DB Incline Bench
10 x 8 x 35

Hanging Knee Raises
3 x 15 x BW

NOTES
Taking a little different tact today and am feeling it, it was the right move. Primary lift will be done 5 x 5 with goal of lifting heavier and heavier weights, followed by a McCallum style pump set of a secondary exercise.

Smith Pendlays - The weights are plate weight only. Focused on squeezing shoulders together and pulling with the back.
Chest Supported DB Rows - These look light but got tougher with each successive set. My back was on fire when done. Limited rest to long enough to walk to door and through the ball for the dog.
Bench Press - I am back up to near PR levels.
DB Incline Press - These too started out easy, but had me fighting by the last few sets. fellt great!
Hanging Knees - I need to be more consistent with ab work. Mondays and Fridays will see it done!
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (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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