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Old 10-23-2012, 08:09 AM   #471
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Congrats on the bench PR.
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Old 10-23-2012, 08:47 AM   #472
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Quote:
Originally Posted by Off Road View Post
Congrats on the bench PR.
Thanks OR. Still weenie weights compared to most, but it is moving up. One day I will get to lift with the big boys.
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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 10-24-2012, 07:55 PM   #473
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Default 10/24/12 Dog House Training

10/23/12 Pullups and Cardio
Pullups
14 total morning and evening
Bike
5 minutes of 30 x 30 (30 seconds all out, 30 seconds rest)
5 minutes medium pace
5 minutes of 30 x 30

McCallum Hybrid



WARMUPS
Foam rolling
5 minutes bike
Step ups
goblet Squats
Shoulder rotations
Scarecrows

WORKING SETS

Back Squats
10 x 45
10 x 95
10 x 115
Vertical Leg Press
3 x 8 x 150

Good Mornings
10 x 45
4 x 10 x 95

Behind the Neck Presses
5 x 95
4 x 5 x 115
PUMPSETS
10 x 8 x 75

WG Pullups
2
2
2
2
2

Smith Machine Pendlay Rows
5 x 5 x 70 - Plate Weight Only

NOTES
I was looking forward to the Dog House this morning. When I got out there, I was pushing for energy. Despite the extra carbs and the home made pre-workout concoction, this was a struggle.

Squats - these were the first back squats I have done in months. I intentionally started out light and will work into these again.
Vertical Leg press - These are meant to be to be finishers. Still trying to figure this machine out.
Good Mornings - Nice and slow to work the hamstrings. For now, every session will have some sort of hamstring and or glute work
BHNP - Since my energy was low, rather than pushing my max and injuring myself, I focused on hitting as many 5's as possible. I was not looking forward to the PUMPSETS and almost scrubbed them. Glad I didn't
WG Pullups - A work in progress
Smith Pendlays - These are working quite well.
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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 10-24-2012, 08:56 PM   #474
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Any back issues on that vertical?
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Old 10-25-2012, 08:46 AM   #475
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Originally Posted by BendtheBar View Post
Any back issues on that vertical?
I am intentionally keeping them slow and light to start. I am working on finding proper foot placement so that I can get maximum effect without risking the back. It is real easy to round and lift to push more, so I am focusing on keeping back flat on back rest and just pushing with the legs. I am thinking that I may need to paint some sort of mark for my feet to ensure I get proper placement each time. It is amazing how an much of a difference a few mm can make. I will probably just use the machine as a finisher, rather than a primary exercise. That will allow me to keep weights lighter and reps higher and not force any back issues.... I hope.
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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 10-25-2012, 12:44 PM   #476
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Nice work, Bam. You'll hit 175 this year. Nice to see you can squat again without issues. Hope the back stays cooperative.
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Old 10-26-2012, 07:25 AM   #477
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Quote:
Originally Posted by bamazav View Post
I will probably just use the machine as a finisher, rather than a primary exercise.
Sounds like a good plan. Rep work on legs can be fun.
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Old 10-26-2012, 10:51 AM   #478
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Default 10/26/2012 Dog House Training

McCallum Hybrid Training



WARMUP
5 Minutes on Bike
Inversions
Squats
Side Lunges
Shoulder rotations
Shoulder Dislocates
Warmup lift

WORKING SETS

Leg Curls
5 x 10 x 50

Glute Ham Raise
5 x 10 x BW

Hip Thrusters
3 x 10 x BW +25

Bench Press
5 x 95
5 x 115
5 x 135
5 x 155
5 x 156 PR
Pumpsets
10 x 8 x 86

WG Pullups
2
2
2
2
3

Hanging Knee Raises/ Pushup Set
3 x 10 x BW

Glass Style OHP
5 x 5 x 50

NOTES
Friday means I can take my time. Was up late picking my daughter up from the airport, good to have her home for a few days. Everything of note is listed above. Good session.
__________________
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 10-26-2012, 08:16 PM   #479
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Yeah buddy. Another bench PR. Hope the 5th rep felt manageable.
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Old 10-27-2012, 09:30 AM   #480
bamazav
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Quote:
Originally Posted by BendtheBar View Post
Yeah buddy. Another bench PR. Hope the 5th rep felt manageable.
I was internally screaming, "I am not going to dump these plates! I am not going to dump these plates!" the entire way up.

This next week the emphasis will be on BHNP, with only one day focused on Bench so that should get me ready for another PR attempt the following week. I would love to be close to 200 by Jan 1.
__________________
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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