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Old 03-16-2013, 11:40 AM   #133
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,984
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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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.

Juggernaut HP
Coming to the end of my container. Should finish it up this next week. This has been some good stuff. Great focus, great ingredients, great pump. Today was no exception. Juggernaut gave me the extra little umph I needed. While the weights and reps are not where I want them, yet, they are getting there and Juggernaut is helping. Today:

Strength 8/10 - I always have a dip when by myself
Focus - 9/10
Intensity - 9/10
Recovery - 9/10
Overall assessment for today: 9/10 - still an A in my book.
__________________
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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