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Old 02-16-2012, 12:46 PM   #111
bamazav
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Quote:
Originally Posted by BendtheBar View Post
Do you have the exact ratio of flax to almond meal by any chance?
I used a tablespoon. 2 TBS of each, 1 egg, 1 scoop of protein, 1/2 tsp of baking powder, a packet of stevia and water to thin.
__________________
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 02-17-2012, 01:38 PM   #112
bamazav
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Default 2-17-12 Dog House Training

5/3/1 Cycle 5 Week 2 Bench

Prestuff
2scoops of Con-cret
3 Arginine

BCAA+ during

Shoulder dislocations
Tube training

Warmup up presses
5 x 65
5 x 80
5 x 95

Working Sets


NOTES

Very business like session. Got in, got it done, moved on.

Weights on skulls and spiders is cut back because I swapped out my standard tricep bar for an olympic tricep bar. The olympic is heavier, so weights are PWO and down 5 lbs from last week. Since I reached 3 x 10, I will increase weight next week.
__________________
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 02-17-2012, 02:10 PM   #113
Off Road
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Get in, get done, get fed.
Can't beat that!
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Old 02-17-2012, 02:14 PM   #114
bamazav
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Quote:
Originally Posted by Off Road View Post
Get in, get done, get fed.
Can't beat that!
I agree, though I got to do some work on the get fed part.
__________________
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 02-18-2012, 12:16 PM   #115
bamazav
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Default 2-18-2012 Dog House Training

5/3/1 Cycle 5 Week 2 Squats BBB 3 month Challenge

Pre-stuff
2 scoops of Lemon Lime concret - bout time to stock up again... this stuff is good.
3 L-Arginine

3 minutes on recumbant bike

Warmup Squats
5 x 100 - hold at bottom
5 x 135- with hold
3 x 150

Working Sets



NOTES

Squats felt much better. Calculated 1RM is up 20lbs feeling good about that. I am actually liking this challenge. While I may only be doing a few lifts, especially on dead and squat days, I am noticing improvements in both body and lifts.

Measurements
Forearm = 11.5 - no change
Bicep = 14.75 - no change
calf - 15 - no change
Thigh = 25 - up.5"
Chest = 38 - no change
Neck = 15 - down about .25"

Weight = 190.8 down .5 lbs since last recorded measurement

Pinches - Took three sets and then took the average for each pinch area
Chest = 8.5 mm
Ab = 14mm
Thigh = 10 mm

Bf% - based on Jackson/Pollock 3 pinch formula
11.66% This is up about 1% pt - since I am not eating to cut per se, that should be expected a bit.

I am going to continue on my current path for the time being. I am not too concerned about the pinches going up, as yesterday was a higher carb day and they do affect me drastically. Right now, my primary goal is to get stronger without putting on much if any fat.
__________________
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 02-18-2012, 08:24 PM   #116
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Some good squats a brutal deadlifts, nothing better!
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Old 02-18-2012, 09:26 PM   #117
bamazav
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Quote:
Originally Posted by mab54 View Post
Some good squats a brutal deadlifts, nothing better!
I agree. Feeling pretty good.
__________________
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 02-18-2012, 09:37 PM   #118
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Quote:
Squats felt much better. Calculated 1RM is up 20lbs feeling good about that. I am actually liking this challenge. While I may only be doing a few lifts, especially on dead and squat days, I am noticing improvements in both body and lifts.
Excellent place to be all the way around.

By the way, love the avatar.
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Old 02-18-2012, 11:51 PM   #119
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Crushing those 5x 10s. Nicely done Sir Bama of the Beach!
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 02-20-2012, 12:54 PM   #120
bamazav
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Default 2-20-2012 Dog House Training

Cycle 5 week 3 SOHP

Pre-Stuff
2 scoops of con-cret - down to my last 23 servings
3 L-Arginine

Shoulder warm up routine

SOHP warmup Lifts
5 x 65
5 x 75
3 x 95


NOTES
Day off due to dead presidents. Thank you dead guys.

SOHP - 145 x 5 = PR - new computed 1 RM up 22lbs since I started.
Bench Press - 50% 1rm + 5 lbs -
Lat Pulldowns - added 2.5 lbs

Preacher's curls - Nearly hyperextended my right elbow on first set of this, pad set too low.
Skulls - No change.
__________________
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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