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Old 12-21-2012, 04:50 PM   #571
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,934
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 12/21/2012 Dog House Training

McCallum Hybrid Training



WORKING SETS

SQUATS
5 X 135
5 X 185
5 X 205
5 X 205
15 X 140
db PULLOVERS
4 X 10 X 20

GLUTE BRIDGES
10 X 45
10 X 95
10 X 95

BEHIND THE NECK PRESSES
5 X 95
5 X 115
5 X 125
5 X 130
5 X 140 PR
PUMPSETS
10 X 8 X 80

INCLINE BENCH PRESS
3 X 10 X 100

SMITH PENDLAYS
3 X 10 X 70 - PLATE WEIGHT ONLY

NOTES
Well, turned 49 and the world didn't end today, so it has been a pretty good day. Smoking ribs for dinner and WILL have some Boston Creme Pie for my birthday cake. Looking forward to is.

Squats - Wanted 20 reps for the final set, but form was breaking, legs were aching so it was time to rack it.
Glute Bridges - I have noticed that since I have started doing glute and ham work, I have had virtually no back pain. These are a variation of the Hip Thrusters I have been doing, only with shoulders on the floor. I do not hyperextend the back as much this way, though it is harder to set the weights.
BHNP - Was easier than I thought it would be. Felt great
Inclines - needless to say, my triceps were pretty much fried, this enabled me to use more pec so while the weight was lighter, the work was not.
Smith Pendlays - a nice way to finish the day.

In and out in an hour, even with interruptions.
__________________
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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