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Old 03-16-2013, 11:35 AM   #695
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,897
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 3/16/13 Dog House Training

DC Training



THE WORK

Incline Bench Press
10 x bar warmup
5 x 95 warmup
3 x 135 warmup
5 x 150 +3 +3

DB Military Press
5 x 35 warmup
8 x 47.5 +5 +5

Close Grip Bench
7 x 115 +6 +4

WG Pull down
7 x 90 +5 +5

Pendlay Rows
10 x 135

NOTES
No partner today, as he was running the Shamrock 8K and with his son running the Fun Mile. Will be solo training all week due to schedule issues.

Incline Bench - Added a few pounds to round it off to 150. Did not hit the overall rep goal, so I will keep weight here and increase reps next time.
DB Mil Press - Increased 5 lbs but did not hit rep goal, so weight will stay the same and reps will go up.
Close Grip BP - slight weight increase, as I was training at home. With no spotter, I stopped short of where I would have with a spotter.
WG Pulldowns - focused on keeping lats activated. Added 10 lbs and hit rep goal so will add some more weight next time.
Pendlay Rows - Just did one set as it was time to get ready for next event on the schedule.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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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