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Old 10-03-2012, 10:25 AM   #431
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Default 10/3/12 Dog House Training

McCallum Hybrid Training




WARM UP
5 minutes Bike
Inversion
Step ups
Lunges
Shoulder Rotations
Tube Shoulder work

WORKING SETS

Glute Ham Raise
3 x 10 x BW

Leg Extensions
3 x 10 x 50

Bench Press
5 x 95
5 x 115
5 x 125
5 x 135
5 x 140
PUMPSETS
10 x 8 x 70

Leg Press trial
8 x 60 PWO

Glass Overhead Press
10 x 25 PWO
10 x 40 PWO
10 x 50 PWO

WG Pullups
2
3
2
2
3

NOTES
I finished today with that feeling of "YES, I accomplished something!" It felt great. No pain or discomfort from the back, in fact I have gone a few days with only an occasional twinge. Now things are getting fun again!

GHR - Smith machine bar all the way down, 45's on the bar to hold it in place, pipe insulation over the bar. Controlled with a little push to get back up. Hams get worked, back does not get hurt. Win, Win!
Leg Extensions - weight went down, but the new Nautilus bench and its leg ext attachement is at a totally different angle and depth than my former bench. I am still working on the set up, I can vary the height of the foot rollers and the angle of the bench. These small changes affected how this felt and was performed.
Bench - Now 10 lbs away from my personal Bench press. Weak by most standards but it is what it is. I will beat it by the end of the month. Count on it! The pump sets were tough for those last three or four sets. I am feeling them.
Leg Press - I am still working on getting it set up and learning how to use this without rounding or lifting the back. I will probably use this for lighter pump sets for the time being.
Glass Overhead Press - Steady as she goes. Will up the weight next time.
WG Pullups - 12 total reps. Pleased, but want to see them get better. Will shoot for 15 total next time.

I am eating to maintain right now. Yesterday, despite the Korean Anabolic Omelet, I was under cals for the day. You ask what is this thing he is talking about?

about 5 eggs, Korean style rice and kimchi. The lovely ladies who made this monster omelet made me a second for today. There are some benefits of not eating at a deficit.
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(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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; 10-03-2012 at 10:28 AM.
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Old 10-03-2012, 11:07 AM   #432
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Ha! That picture cracked me up. Then I scrolled down and read "pump sets" and "plump sets". I guess I was stuck in Homer mode.

Fun is good! Glad to see it.
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Old 10-03-2012, 11:39 AM   #433
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Quote:
Originally Posted by BendtheBar View Post
Ha! That picture cracked me up. Then I scrolled down and read "pump sets" and "plump sets". I guess I was stuck in Homer mode.

Fun is good! Glad to see it.
After eating most of the second omelet, they may become plump sets.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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 10-04-2012, 12:21 PM   #434
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A few more of those omelettes and those alone will boost that pesky bench!

Glad you feel good and that pressing is creeping on up there.

Nice work!
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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

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Old 10-05-2012, 01:08 PM   #435
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Default 10/5/12 Dog House Training

MCallum Hybrid Training

You are either a great example or a horrible warning! - Colin Cowherd

Warmup
5 minutes on bike
Inversion
step ups
Plate rotations
Scarecrows

Working Sets

RDL
3 X 8 X 115

Vertical Leg Press
8 x 100
8 x 150
8 x 150

Bent Row
5 x 5 x 115

BHNP
5 x 95
5 x 115
5 x 125
5 x 125
5 x 130
Pumpsets
10 x 8 x 75

NOTES
Woke with back a little stiff.
RDL - Back stiff but hams needed some work
VLP - First time adding any weight to the machine. I am starting light and working slowly, making sure that my back can handle the effort. No holding of breath so each rep is slow and controlled.
Bent Rows - Stiff back didn't help, but I wanted to get something done.
BHNP - I am about 5 lbs from PR range. last set was tough, will stay here next week then start microloading. Pump sets did their job.

I had hoped to do some chest work too, but time got me today. I will be glad when Marching season is over and my Fridays return.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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 10-05-2012, 01:22 PM   #436
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Ha, I like that quote.
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Old 10-05-2012, 02:29 PM   #437
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Nice pressing Bama
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Old 10-08-2012, 11:40 AM   #438
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Default 10/8/12 Dog House Training

McCallum Hybrid Training


ARE YOU?

Warmup
5 minutes bike
inversion
Plate rotations
Scarecrows
tube routine

WORKING SETS

Hip Thrusters
10 x BW
8 x BW+45
8 x +45
8 x +45
8 x +45

Front Squats
5 x 45
5 x 95
5 x 115
5 x 135
5 x 135
Vertical Leg Press - controlled, focused on keeping back to pad and not holding breath. Worked on foot placement
5 x 5 x 150 PWO

[b]Bench Press
5 x 95
5 x 115
5 x 135
5 x 145
5 x 146
PUMPSETS
8 x 8 x 75

Glass Style OHP
10 x 20 PWO
10 x 40
8 x 40
10 x 40
10 x 40

Kroc Rows
3 x 8 x 50

NOTES
Pretty good day. Had a bowling event yesterday to raise money for Bethany Christian Services. After three games, my shoulder and pinky were sore. Was not going to allow that to hold me back. Had an interruption during my Bench Pump sets.Couldn't be avoided, but did not stop me from finishing this session.

Hit Thrusters - a New exercise to work on the glutes and the pelvic tilt. Tougher than they look. Will be working these more.
Front Squats - Slow and controlled. later sets got tough
Vertical Leg Press - Still working on these. See the notes above.
Bench Press - One pound closer to my personal best. I will get my goal before the end of the year!
Glass OHP - Lost focus on one set, guess which one. Can't keep doing this!
Kroc Rows - My lats are feeling this.

Overall a good day.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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 10-08-2012, 11:47 AM   #439
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Smash! Hope that back is feeling good.
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Old 10-08-2012, 01:06 PM   #440
bamazav
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Quote:
Originally Posted by BendtheBar View Post
Smash! Hope that back is feeling good.
Since I have started focusing on ham and glute work, along with some inversion and foam rolling, I am feel a whole lot better. Not ready for dead lifts of back squats yet, but getting there.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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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