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Old 12-10-2012, 11:29 AM   #563
bamazav
Bigger, Stronger, BAMA!
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 5,205
Training Exp: 8
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 12/10/2012 Dog House Training

McCallum Hybrid Training



THE WORK

SQUATS
10 X 135
10 X 135
20 X 135
db PULLOVERS
3 X 10 X 20

GLUTE HAM RAISE
10 X BW
10 X BW
15 X BW

BENCH PRESS
5 X 95
4 X 135
PUMPESETS
10 X 8 X 75

SMITH PENDLAY
3 X 8 X 60 - PLATE WIEGHT ONLY

GLASS STYLE OHP
3 X 8 X 50 - PLATE WEIGHT ONLY

HANGING KNEE RAISES
3 X 10 X BW

NOTES
This will be a shortened week for me as I leave Thursday evening for Alabama, my son graduates on Saturday. Was looking forward to hitting it today.

Squats - will add 10 lbs next week and work toward another 20 rep set. Last week I over thought things and form broke down. Today I just hit the rack and knocked out some squats, no thinking, just doing. Worked.
GHR - Getting better but still long for the day I can go down and come up without a push off.

Bench Press - No PR, was focusing on hitting the chest as best as I could. Next time I will shoot for a 5 x 5 x 135 and then I will increase weight

Smith Pendlay - Focused on my squeeze. Just sitting here a tad uncomfortable as some DOM action has kicked in right where it should be.

Glass OHP - Simply didn't want to leave the shoulders out. Wednesday I will hit the shoulders harder, as I won't have my regular Friday session.

Hanging Knees - I am trying to come to grips with the reality that I need to increase both my ab work and my cardio if I want to reach my goals. It is not much, but it is a start.
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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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