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Old 08-23-2012, 03:39 PM   #381
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Love the training partner pic.

Glad to see you back at it.
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Old 08-24-2012, 07:49 PM   #382
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Default 8/24/12 Dog House Training

NO SURRENDER

The Work



NOTES

Good day in the Dog House. Trying out some new things and having fun. I am working out the kinks of a hybrid of Greyskull LP and some of McCallum's ideas. Mainly playing with rep schemes. Monday I hope to begin in earnest. Back is still sore, so I have not been pushing too hard yet.

Declines will be making us of these as well as inclines. Do take some getting used to.
Neck Harness a couple different authors I have read lately have spoken about neck work. I do not have a neck harness, yet, so I used my dip belt. A little awkward but doable. I have never done any neck work so it was a new experience.
Chins - I will be using the ladder method over the course of the next few weeks. I will be doing ladders at least three times daily, more if possible in an effort to improve my chins. When I feel good with these, I will switch to pull ups and do the same thing.
Front squats I will be using these as my primary leg work as long as my back is gimpy. I stopped at 10 on the last set as I started to lean forward too much,getting up on my toes.
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OBX Open August, 2014:
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Bench 176
Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

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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 08-25-2012, 06:22 PM   #383
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Hope those front squats treat you well.

Quote:
Greyskull LP
Doesn't sound familiar. Off to Google...
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Old 08-25-2012, 08:36 PM   #384
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Quote:
Originally Posted by BendtheBar View Post
Hope those front squats treat you well.



Doesn't sound familiar. Off to Google...
Stumbled upon it. Kind of a SS AND 5/3/1 hybrid. With my back causing problems, setting this plan up will be easier than trying to figure out maxes for a 5/3/1 variation. Slow weekly progression with a final AMAP Set on my main lifts. I am still playing around with it.
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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 08-27-2012, 11:45 AM   #385
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Default 8/27/12 Dog House Training

A NEW BEGINNING



WARMUP
Plate rotations
Scare Crows
Shoulder rotations
Empty bar warmup lifts



NOTES
My back is still bothersome. I am wondering if it is my disc or something else, as I am not finding relief as I have in the past. That said, I am going to work around it for now. The load for the Calf Raises was the only weight directly on it today. With the exception of the Chins and Calf Raises, sets 3,4,5 were the working sets.

Inclines - I am almost embarrassed to post these numbers. My presses are so poor.
Chins - I am using the ladder method with these and doing these at least three times daily.
Standing OHP - Belted up and started light. I am going to slowly work on these. It is a must in my book.
Front Squats - as per the plan, went up 5 lbs with AMAP on the last set. These are superset with the DB Pullovers
Calf Raises - Good burn at the end.
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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 08-27-2012, 02:36 PM   #386
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Hey, nothing wrong with those inclines! They are a beastly lift for those of us with long arms (as I think I recall you have too).

Nice new beginning!
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Old 08-27-2012, 02:52 PM   #387
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Quote:
Inclines - I am almost embarrassed to post these numbers. My presses are so poor.
I struggle with them too. All in all those 125x8 isn't that poor. I think you could come close to 175x8 over the coming year, or something in that ballpark.
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Old 08-27-2012, 03:20 PM   #388
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Quote:
Originally Posted by MikeM View Post
Hey, nothing wrong with those inclines! They are a beastly lift for those of us with long arms (as I think I recall you have too).

Nice new beginning!
I am the owner of gorilla arms. I wear shoes with heels so my knuckles don't drag the ground.

Quote:
Originally Posted by BendtheBar View Post
I struggle with them too. All in all those 125x8 isn't that poor. I think you could come close to 175x8 over the coming year, or something in that ballpark.
thanks for the encouragement. I hope to bring them up this year.
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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 08-29-2012, 09:59 AM   #389
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Default 8/29/12 Dog House Training

Wednesday Training

Warmups
Reverse Hyperextensions 5 x 20
Inversion @ a minute and a half
McKenzie Stretch 2 a minute and a half
Tube Shoulder routine

WORKING SETS



NOTES
I am beginning to wonder if the back is in reality hip problems. The fact that the pain is greater during and after sitting, leads be to the back, but the length of this extended issue has me wondering.

Playing with intensity, as can be seen by reps all over. My goal today, on my major compounds was at least 5 reps, but as many as possible. Since this was to be a light Shoulder day, I only went AMAP for the last set.
Bench Press - Again, these are one of my embarrassing lifts. I will be increasing weight a few pounds next week. Goal is to get stronger and get bigger, that will take time.
Skulls - Good burn
Glass OHP - increased weight and knocked out more reps than I thought I had in me. Weight will go up again next week
Leg extensions - Wanted to be sure to hit legs somehow, with minimal stress to lumbar region. I did these with a hold at the top. Weight to go up next time.
chins - Decided to go AMAP on the top of the ladder. Was able to get 6 reps each time. Don't think I have ever managed two sets of six, so I am happy. Will be purchasing one of the door pullup stations so I can do these inside too, may even get one for the office.

Good day, despite the back issues persisting.
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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
bamazav is online now   Reply With Quote
Old 08-29-2012, 06:53 PM   #390
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solid work out, and don't worrie about the bench it will come
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