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Old 11-28-2012, 11:47 AM   #534
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,986
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 11/28/2012 Dog House Training

McCallum Hybrid Training
Legs/Biceps/Triceps



Working Sets

Leg Curls/ Skull Crushers
8 x 50 10 x 40 PWO - Bench Inclined
10 x 50 10 x 40
10 x 50 10 x 40

Front Squats/ Spider Curls
10 x 45 10 x 40
10 x 95 10 x 40
10 x 115 10 x 40

Hip Thrusters
8 x 85
10 x 85
10 x 85

Vertical Leg Press
10 x 50
10 x 100
10 x 120

RDL
10 x 135
10 x 135
10 x 135

NOTES
Nothing surprising to note. Session was pretty straight forward.

Leg Curls/ Skulls - first set I did with a slight incline on the bench. I liked how this hit the hams, didn't like how it felt with skulls so we will see for the future.
Front Squats - Yes light, but deep with good form.
Hip Thrusters - Have figured out a good way to set these up, now to find some midsection for the padding, the bar is very uncomfortable.
vertical leg Press - Watched some videos of others using vertical machines and learned a few things. I have been focusing too much on trying to keep my back flat against the board. While I do not want unnecessary rounding, I was creating an awkward range of motion
Started light, as I still have to make some adjustments to the machine to get everything moving smoothly. Will keep working on these for now.
RDL - My leg focus for now are Hams and glutes, these were a good finisher.

Baker and I are looking at our future training. My conclusions are very similar to his. More to come in the future on this developing story.
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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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