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Old 02-12-2013, 09:49 PM   #653
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
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Default 2/12/13

DC TRAINING



THE WORK

Floor Press
5 x 45 wu
5 x 90 wu
5 x 115 wu
155# x 10 +4 +4 + 15 second static hold

Behind the Neck Press
5 x 45wu
5 x 95 wu
115# x 8 +4 +3 +10second static hold

Bench Dips
BW+35# x 10 +8 +8 + 20 second static hold

Chins
4
3
2
15 second bent arm hang

Rack Deadlifts
3 x 133
3 x 221
291# x 7

NOTES
First time with a training partner, he was a little late so I started without him. He came half way through the floor presses. It was fun and intense. My heart was pounding, we both worked up a great sweat and finished up feeling like we had been put through the wringer. Fun and intense.

Floor Press - 155 is a personal best for me on this exercise. It felt almost too light which is a good sign. Static hold was a half negative, tough after the rest pause set.
BHNP - thought my arms would fall off
Bench Dips - others had never seen one with extra weight. 35 was actually too light, I will add more weight next time.
Chins - need work, Nuff said.
Rack Deads - these went up so easy it was scary. The Fit For The King folks were coming in as we were doing these. Mine were conventional grip, Jeff went sumo. My legs were shaking when done.
__________________
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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