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Old 07-21-2014, 08:28 PM   #1281
bamazav
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Default 7/21/2014 Dog House Training

Contest Prep Week 8 Squats

Warmup
Bird Dogs
McGill Crunches
Reverse Hyper Extension 50 x 5 x 3

Squats
95 x 5
135 x 3
225 x 2
275 x 1
275 x 1
290 x 1
290 x 1
310 x 1 with reverse bands. A weight PR. bands helped slightly out of the hole, but still a good day all in all

Paused Squats
135 x 10

20 rep Squats
135 x 20

NOTES
Had a date with my wife and daughter tonight. My Squats took longer than anticipated and I needed to shower and change before heading out to dinner. Still, was not nice of the hostess to sit us upstairs after that 20 rep set. To make it worse, the girls wanted to walk around the mall. I will need to do some hamstring work this week to offset the good hit the quads took today.
__________________
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

Last edited by bamazav; 07-22-2014 at 07:12 AM. Reason: spelling
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Old 07-21-2014, 10:14 PM   #1282
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Good stuff Bama. The 20 repper at the end of the routine made me cringe though. High rep squats are just scary
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Old 07-22-2014, 07:14 AM   #1283
bamazav
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Default

Quote:
Originally Posted by kitarpyar View Post
Good stuff Bama. The 20 repper at the end of the routine made me cringe though. High rep squats are just scary
My Heart rate was up there. Those things make good cardio.
__________________
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 07-22-2014, 10:19 AM   #1284
dzarello
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Default

Awesome squatting Bama!

At least the stairs and walking around kept the blood flowing. Might have just aided you in recovery.
__________________
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-Jim Wendler-

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-Dave Tate-

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Old 07-24-2014, 06:49 PM   #1285
bamazav
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Default 7/23/2014 Dog House Training

Bench Press
45 x 10
95 x 5
135 x 3
155 x 1
155 x 1
175 x 1
175 x 1
195 x 1 with reverse bands

Reverse Band Paused Bench
135 x 5 x 5

Rope Push Downs superset with DB Hammer Curls
40 x 10 x 3 35 x 10 x 3

DB French Press superset with EZ Bar Curls
35 x 15 x 3 65 x 8 x 3
__________________
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 07-25-2014, 12:33 PM   #1286
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Good day on the bench Bama!
__________________
Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 07-25-2014, 06:30 PM   #1287
bamazav
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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 7/25/2014 Dog House Training

Deadlifts
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
350 x 1
350 x 1
375 x 1
375 x 0 Gassed and could barely move the bar

RDL
225 x 5
225 x 5

Reverse Hyperextension
50 x 8
50 x 8
50 x 8

Kroc Rows
50 x 10
50 x 10

NOTES
i was frustrated because I missed the 375. I didn't even try my next lift. After finishing up I realized I hadn't eaten much all day. A shake in the morning, a cup of coffee, two pieces of cheese and three fish tacos. bird food. I am such an idiot.

Food aside, I am feeling good heading into the final two weeks of prep.
__________________
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 07-28-2014, 10:08 AM   #1288
dzarello
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Default

Quote:
Originally Posted by bamazav View Post
Deadlifts
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
350 x 1
350 x 1
375 x 1
375 x 0 Gassed and could barely move the bar

RDL
225 x 5
225 x 5

Reverse Hyperextension
50 x 8
50 x 8
50 x 8

Kroc Rows
50 x 10
50 x 10

NOTES
i was frustrated because I missed the 375. I didn't even try my next lift. After finishing up I realized I hadn't eaten much all day. A shake in the morning, a cup of coffee, two pieces of cheese and three fish tacos. bird food. I am such an idiot.

Food aside, I am feeling good heading into the final two weeks of prep.
^^ This is the most important thing. All in all it was a good session. And with everything going on you are still focused. Awesome job Bama!
__________________
Success comes to those who persevere, not to those who complain and give up
-Jim Wendler-

I just want a place where I can be left alone to get strong and work off some aggression.
-Dave Tate-

Great minds discuss ideas; average minds discuss events; small minds discuss people.
-Eleanor Roosevelt-

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Old 07-28-2014, 10:27 AM   #1289
bamazav
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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: 4,984
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default

Quote:
Originally Posted by dzarello View Post
^^ This is the most important thing. All in all it was a good session. And with everything going on you are still focused. Awesome job Bama!
Thanks DZ. I have felt every list this 10 weeks more than at any other time in my training. I have noticed all the little nuances, like nutrition, water, weight, form. I feel like I have the 57 lbs I need to get to my goal of 900 this meet. Just not sure how they will play out.
__________________
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 07-28-2014, 11:08 AM   #1290
moeheep
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Points: 9,512, Level: 65 Points: 9,512, Level: 65 Points: 9,512, Level: 65
Activity: 6% Activity: 6% Activity: 6%
 
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Join Date: Jun 2012
Location: Hastings, Florida
Posts: 3,350
Training Exp: 1.5 years
Training Type: Powerlifting
Fav Exercise: DEADS
Fav Supp: Condense
Reputation: 321283
moeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite member
Default

The clock is ticking.........
__________________
Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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