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Old 12-03-2012, 11:54 AM   #546
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,983
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Default 12/3/12 Dog House Training

McCallum Hybrid Training




Started warmup at 8:50, completed session at 9:52. Just right!

WORKING SETS

Front Squats
5 x 95
4 x 5 x 115

Bench Press
5 x 95
5 x 115
5 x 125
5 x 135
4 x 160 PR
PUMPSETS
10 X 8 X 70

Smith Machine Pendlay Rows - Plate Weight Only
5 x 10 x 50

Glute Ham Raise
3 x 10 x BW

Glass Style OHP - Plate Weight Only
3 x 10 x 40

NOTES
Felt good, really felt like I accomplished something from head to toe. Am still thinking through the volume issue. I will continue to use the pumpsets on my main upper body lifts, for chest, shoulders and back. Started to go 5 x 10 on teh other sets, but did not have it for the GHRs. I am also thinking that a little less shoulder volume on Bench pump day and a little less Bench volume on shoulder day will be helpful to my joint recovery. My #1 goal for 2013 is to go without an injury sideline for the year. That will mean smart training even when a part of me wants to push things, to look like one of the big boys.

Front Squats - Hams to calves. Next time, shoot for 5 x 5 x 115 then up the weight.
Bench - PR. I will keep the weight at 160 until I can get at least 2 sets of 5 at 160. Would love to hit 175 before end of the year.
Smith Pendlays - try to focus on squeeze.
GHR's - I want to to include ham/glute work each session to maintain balance. I am quad dominant and need to maintain balance for the sake of the back. Remember, no injuries in 2013.
Glass OHP - Good finisher for shoulders and arms. Enough volume to work the muscles, not too much to inhibit progress.

Good start. I enjoyed myself.
__________________
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

Last edited by bamazav; 12-03-2012 at 01:31 PM.
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