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Old 11-19-2011, 07:10 PM   #111
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Quote:
Originally Posted by tank View Post
nice work bam. those micro weights look useful.
Thanks Tank. The Pace weights are great. I am thinking of getting another set. They can be used with DB and BB and stacks. I love them.
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Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
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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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Old 11-19-2011, 10:09 PM   #112
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Hope everyone is having a good weekend!
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Old 11-21-2011, 12:39 PM   #113
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Default 11/21/2011 Dog House Training

5/3/1 Cycle 2 Week 3 Day 1 OHP

Seated OHP
5 x 45 wu
5 x 65 wu
3 x 95 wu
5 x 105
3 x 120
5 x 132.5 PR

Arnold Presses
5 x 10 x 20

Chins
6
6
5
5
4 Total rep PR +1

Skulls to CGBP
10 x 25
10 x 25
8 x 25

NOTES
This morning was spent luggin more fruit around. About mid day yesterday, the lower back started reminding me of just how much I lifted on Saturday. More DOM type pain than injury type pain, a nuisance but not debilitating. I belted up for a little extra support and set about the task at hand, beating a personal best on the Seated OHP. Mission Accomplished. I toyed with quiting, as I was already about an hour and a half behind my normal schedule but decided to press on.

Arnolds - I will be adding 5 lbs to these on the next cycle.
Chins - My goal is 10 across and then I start adding weight. The additional reps this week were all on the front end. An extra set of 6. Baby step #1 get 5 sets of 6 asap.
Skulls to CGBP - A little discomfort in the elbow area. I will be looking into an alternate Trciep exercise for the next cycle.

All in all, a good day. Wednesday will be a combined Dead lift and Bench day, as I will be in NC on Friday with my parents.
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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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Old 11-21-2011, 01:47 PM   #114
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Quote:
Originally Posted by bamazav View Post
5/3/1 Cycle 2 Week 3 Day 1 OHP

Seated OHP
5 x 45 wu
5 x 65 wu
3 x 95 wu
5 x 105
3 x 120
5 x 132.5 PR

Arnold Presses
5 x 10 x 20

Chins
6
6
5
5
4 Total rep PR +1

Skulls to CGBP
10 x 25
10 x 25
8 x 25

NOTES
This morning was spent luggin more fruit around. About mid day yesterday, the lower back started reminding me of just how much I lifted on Saturday. More DOM type pain than injury type pain, a nuisance but not debilitating. I belted up for a little extra support and set about the task at hand, beating a personal best on the Seated OHP. Mission Accomplished. I toyed with quiting, as I was already about an hour and a half behind my normal schedule but decided to press on.

Arnolds - I will be adding 5 lbs to these on the next cycle.
Chins - My goal is 10 across and then I start adding weight. The additional reps this week were all on the front end. An extra set of 6. Baby step #1 get 5 sets of 6 asap.
Skulls to CGBP - A little discomfort in the elbow area. I will be looking into an alternate Trciep exercise for the next cycle.

All in all, a good day. Wednesday will be a combined Dead lift and Bench day, as I will be in NC on Friday with my parents.
great work on the PRs bro. start eating a bunch of the fruit so you'll have less to move.

really nice work on the chins. i think that's the best method of getting better at them.

what about dips for your next cycle for triceps?!
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20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-21-2011, 02:00 PM   #115
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Great PR Bam. Only a nudge away from the big wheels.

No matter how strong my back, it doesn't take much physical labor to remind me how old I really am.
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Old 11-21-2011, 02:18 PM   #116
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Quote:
Originally Posted by tank View Post
great work on the PRs bro. start eating a bunch of the fruit so you'll have less to move.

really nice work on the chins. i think that's the best method of getting better at them.

what about dips for your next cycle for triceps?!
Good suggestion Tank. I have a week or two to figure things out.
Quote:
Originally Posted by BendtheBar View Post
Great PR Bam. Only a nudge away from the big wheels.

No matter how strong my back, it doesn't take much physical labor to remind me how old I really am.
Not old, finely aged.
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(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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Old 11-21-2011, 02:22 PM   #117
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Good stuff Bam!

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Old 11-21-2011, 02:47 PM   #118
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Monday November 21/11

Lower Body

Squats
9x75
8x80

RDL
10x75
10x80

Calf Raise
15x95
15x95

Tri-Set:
Russian Twists
14x10
14x10
Crunch
25xBW
25xBW
Leg Raise
15XBW
15XBW

Bike
17 mins
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Old 11-23-2011, 11:43 AM   #119
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Default 11/23/11 Dog House Training

5/3/1 Cycle 2 week 3 Day 2 Deads

Deadlift
135 x 5 wu
225 x 3 wu

5 x 235 - 5 reps
3 x 267.5 - 3 reps
4 x 300 - 1+reps

GHR]
8 x BW
Good Mornings
2 x 8 x 95

Front Squats
3 x 8 x 100

NOTES
Went in with some trepidation. My back was tight and I was not sure if I could do this today. After some stretching and inversion time, I was about as loose as I was going to get so I decided to try.

Deads - Until the 4th rep of the last set they all went up a lot easier than I expected. 4th rep my back tightened again. I started but just didn't feel right, I reset and then knocked that rep out. I wanted 6 reps, but that was not to be.
GHR - I started these but it was not to be today. I needed to stretch the hammies and lower back a bit so I switched up
Good Mornings - First few reps were tough as lower back and hammies were loosening up, once loose these felt good.
Front Squats - Down as deep as possible, almost all the way down.

Worked up a sweat and feel pretty good about the day, though back is having some minor spasms.
__________________
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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Old 11-23-2011, 12:27 PM   #120
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Quote:
Originally Posted by wesrman View Post
Monday November 21/11

Lower Body

Squats
9x75
8x80

RDL
10x75
10x80

Calf Raise
15x95
15x95

Tri-Set:
Russian Twists
14x10
14x10
Crunch
25xBW
25xBW
Leg Raise
15XBW
15XBW

Bike
17 mins
Solid work. Have a great Thanksgiving.
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