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Old 03-09-2013, 08:00 PM   #687
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,914
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Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 2/8/13 Churchified Dog House Training

DC Experiment



THE WORK

Spider Curls - PWO
10 x 56 +10 +10 +10second hold

Reverse Grip Preacher Curls (straight sets)
18 x 45
12 x 45
12 x 45

Dip Belt Donkey Calf Raises
20 x 90 - Hold at top for at least 5 seconds
25 x 90

Lying Leg Curls
10 x 75 +5 +2

Front Squats (Cross Arm)
10 x 153 PR
20 x 95

NOTES
Increases across the board on weights.
Spiders - Arms were pumped after these. 1680 total pounds curled. I curled me a squat rack and some.
Reverse Preachers - My forearms were on fire. feltgoodman.jpg
Dip belt Donkeys - My calves were feeling it this morning, 15+ hours later. Felt more yesterday on the second straight set rather than the first with the hold.
Leg Curls - It is not fair having to fry the hammies before squatting.
Front Squats - Was only going to do one set. After hitting PR, I backed the weight down to about 65% and hit a 20 repper. Whooped.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (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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