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Old 10-19-2011, 11:03 AM   #861
bamazav
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Default 10/19/2011 5/3/1 Cyle 1 Day 6 Dog House Training

Deadlift
One of the nice things about this plan is that it is flexible. This week is Eastminster Institute week and a Bethany Board Meeting tomorrow night, meaning I am busy. I wanted to make sure I accomplished my big lift and a little more, but time would not allow much more than what you see today. Off on Friday and all special events are over so Friday and Saturday's sessions will be great.

Deadlifts
5 x 115 wu
5 x 135 wu
3 x 175
3 x 195
9 x 220 AMAP

SDL
3 x 12 x 95
__________________
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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Old 10-21-2011, 10:04 AM   #862
bamazav
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Default 10/21/2011 Dog House Training 5/3/1 Week 2 Cycle 1

Chest and Triceps

Bench Press
10 x bar
5 x 95
3 x 105
3 x 120
8 x 135 AMAP

Walker Dips
10 x BW +10
10 x BW + 10
8 x BW + 10 **
10 x BW +10

Pec Deck
10 x 50
10 x 70
10 x 80
8 x 85

Rope Pushdowns
10 x 35
10 x 40
10 x 45
5 x 50

EZ Bar CHBP/Skulls to straight CGBP - all sets Plate Weight Only
5 x 40 PWO - the superset switched to straight cgbp after this set
10 x 40
10 x 60
8 x 60

NOTES
Made a minor tweak to the accessory work and moved to the Wendler suggested 5/3/1 bb split. Adds a little variety and allows me to work on multiple goals at the same time. I will have go tweak the exercise selection as a few movements really bothered my wrists, especially the left wrist.

Bench - Today reminded me why I switched to floor presses earlier this year. Flat Bench and my shoulder do not get along. The final set is technically a flat bench record for me, but since I rarely do flat bench just about anything is a record for me.
Walker Dips - Third set I tried with the weight behind me, thinking it might make it a little easier going. Made it worse. It was going so bad I stopped at 8. I just have to deal with the occasional clanking of weight against walker
Pec Deck - Not much to say here. Gave a good little burn to the pecs.
Rope Pushdowns - I have not done these in a while. Need to work on form some more, left elbow kept flaring out.
EZ Bar CGBP/Skulls - I really love this superset. It is a whole lot tougher than in it looks but today the wrist would not have it. First set I also did at a decline and that was no fun either. After first set I just did a flat CGBP to finish out.

I will have to reevaluate a few exercises due to the continuing wrist issues. Overall I am pleased, time flew by and I had fun. Tomorrow is Squats. Stay tuned.

Today was measurements day also:

Weight = 187.8
Calf = 15
Thigh = 24
Waist = 35.5 - measured about inch below navel, same place each time
Chest = 39 - measured about inch above nipples, same place each time
Forearm = 11.75
Bicep = 14.5 - cold flexed
Neck = 15

Chest = 10mm
Ab = 17 mm
Thigh = 12 mm

Chest and ab pinches were down slightly. approximate BF% = 13.7, down about .5 of a % pt.

These measurements will serve as my baseline for the duration of my current plan.

Tomorrow will be the final training session I post in this log. I will be team logging with Chillen starting on Monday! Come and join the fun.
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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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Old 10-21-2011, 12:03 PM   #863
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Thumbs up

Nice session. Good to see this log end on a high. I will sub the new log once its up and running.
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Old 10-22-2011, 01:51 PM   #864
bamazav
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Default 10/22/2011 Dog House Training 5/3/1 Cycle 1 Week 2

Legs

Squats
5 x bar wu
5 x 95 wu
3 x 135
3 x 155
12 x 175 AMAP - Last two found myself leaning forward. Form broke, so racked it up.

DB Lunges
3 x 8 x 35 each hand

GHR
8 x BW
8 x BW
10 x BW

Leg Extensions
3 x 10 x 70

NOTES
After the squats I thought this would be a breeze. Ticked that I started leaning on the squats. My problem is I think too much. I start thinking about form and before I know it I screw up. Had the same problem when I played ball. When I just get in the rack and do the work without thinking about it I can knock them out.

GHR - form is getting better. Going down is getting much easier, smoother. Still am not able to bring myself back up without a push. Tried to focus on a slow descent to get as much out of them as I could.

This will be my last session posted in this journal. On Monday I will be cohosting a new journal with Chillen. Look for it!
__________________
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

Last edited by bamazav; 10-22-2011 at 02:21 PM.
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Old 10-22-2011, 04:36 PM   #865
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Default

Missed quite a bit. Your AMAP sets are looking strong.

Quote:
My problem is I think too much. I start thinking about form and before I know it I screw up.
I fight that battle on squats too. I think so much that I think myself out of a natural feel and force myself to do something I shouldn't have.
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Old 10-22-2011, 04:59 PM   #866
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Join Date: Nov 2010
Location: Virginia Beach, VA
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Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default

Quote:
Originally Posted by BendtheBar View Post
I fight that battle on squats too. I think so much that I think myself out of a natural feel and force myself to do something I shouldn't have.
Great way of putting it. I think myself into bad form.
__________________
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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Old 10-22-2011, 09:16 PM   #867
kitarpyar
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Points: 23,931, Level: 94 Points: 23,931, Level: 94 Points: 23,931, Level: 94
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Nice work! Post up a link to the new log here too, once you guys get it started.
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Old 10-24-2011, 10:30 AM   #868
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,917
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default

New log is here:

http://muscleandbrawn.com/forums/tra...guardians.html
__________________
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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