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Old 10-27-2012, 06:03 PM   #481
BendtheBar
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I love it! have a good Sunday.
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Old 10-29-2012, 03:00 PM   #482
bamazav
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Default 10/29/2012 Dog House Training

McCallum Hybrid Training



Warmups
5 minutes on the bike
Inversion
Step ups
Lunges
Plate shoulder rotations
Scarecrows
Rotator work
empty bar squats

Working Sets

Leg Curls
3 x 10 x 55
Leg Extensions
3 x 10 x 55

Back Squats
10 x 95
8 x 135
5 x 185
5 x 205
3 x 225
DB Pullovers
5 x 10 x 20

Hip Thrusters
5 x 10 x BW+35

Behind the Neck Presses
5 x 95
5 x 115
5 x 135
5 x 135
5 x 136 PR
PUMPSETS
10 x 8 x 75

Smith Pendlays
5 x 5 x 75 PWO

DB Inclines
10 x 35
10 x 35
15 x 35

WG Pullups
3
2
2
2
2

NOTES
Nothing happening in our part of the world today, Sandy has shut everything down. Lots of wind and rain. We are pushing 10-12 inches of rain since Saturday. Still, it made a nice day to workout.

Leg Curls/Extensions - all of my leg work for the foreseeable future will include hamstring and quad work, with a lean toward more hamstring work. Didn't want to tire my legs out too much before squatting.
Squats - I was going to just do some higher rep light work, but I felt so good after the first set that I wanted to see what I could do. I have not done any heavier back squats since early June. 5 x 225 is my best set ever and that was over a year ago. These were not that difficult, I got out over my toes and from was breaking down so I racked it. If I had stopped, taken a few breaths and proceeded slowly, I probably could have tied or beaten my previous PR. Still, I was extremely happy.
Hip Thrusters - Starting to get in the groove with these. Goal, to build "a butt."
I had a nice lengthy inversion break at this point and it felt great!
BHNP - slightly wider grip, two fingers wider, lift felt better. I am microlaoding at this point. PR via microload FTW! The Pumpsets were great but wore me out.
Smith Pendlays - Was planning to give Rack Pulls a go, but after the squat success I didn't want to push things too much. Wide grip and pulled to the chest. Really hits the upper back.
DB Incline Bench - quick, light, chest hit. Felt good.
WG Pullups - Doing these pre-exhausted is probably not smart, but they are moving forward slowly.

Good session. Since everything is shut down, I took my time, about an hour and a half. Wednesday, Ham emphasis, Bench Pumps and possible Rack pulls.
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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
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Old 10-29-2012, 03:25 PM   #483
BendtheBar
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Microloading, but hitting consistent PRs on presses. Keep that up ye olde geezer.
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Old 10-29-2012, 04:11 PM   #484
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Quote:
Originally Posted by BendtheBar View Post
Microloading, but hitting consistent PRs on presses. Keep that up ye olde geezer.
I am working on it!
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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 10-31-2012, 11:07 AM   #485
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,897
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Fav Supp: Deadlifts
Reputation: 222686
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Default 10/31/12 Dog House Training

McCallum Hybrid Training



Warmup
5 minutes Bike
Step ups
BW Squats
Shoulder Dislocates
Plate Rotations
empty bar lifts

WORKING SETS

Leg Curls
4 x 10 x 55
6 x 55

Hip Thrusters
5 x 10 x 35

GHR
3 x 10 x BW

Bench Press
5 x 95
5 x 115
5 x 135
5 x 155
5 x 157PR
PUMPSETS
10 x 8 x 85

Rack Pulls
5 x 135
5 x 185
5 x 205

Glass OHP
3 x 5 x 50
Hanging Knees
3 x 10 x BW

NOTES
First day that I needed long sleeves in the ole Dog House, it was just cool enough.

Leg Curls - My legs were still feeling Monday's session a bit. The added emphasis has done two things, helped the back discomfort and helped my quad work
Hip Thrusters - Will be adding some weight next time. Trying to figure out how best to do this, as the weight is sitting right on my bladder, which is no fun.
GHR - Getting better, still not smooth and still need a push back up. Will keep working on these
Bench Press - Micro Loading FTW! Another pound. Difference this week was the first four reps were pretty clean, last one was a struggle. Progress in every way.
Rack Pulls - I haven't done these in ages and wanted to see how they felt. Every rep went up easy, and I felt pretty good. Actually so good that I pulled too quickly, not stopping dead at the bottom. For me this leads to poor form. Next time I will slow down and focus on good, clean form.
Glass OHP/Hanging Knees - had to cut these two three sets due to time. Will add weight to OHP next time.
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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 10-31-2012, 12:50 PM   #486
BendtheBar
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Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,704
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Fav Supp: Butter
Reputation: 2578435
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Another day, another step forward. Stay healthy and strong.
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Old 10-31-2012, 01:12 PM   #487
bamazav
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Quote:
Originally Posted by BendtheBar View Post
Another day, another step forward. Stay healthy and strong.
With the exception of a small twinge in my shoulder, need to warm up more, I feel the best I have felt in a long time. These sessions are trying me and tiring me, which I believe is a good thing. I come out feeling like I have accomplished something. I am feeling and looking stronger, both wins in my book.
__________________
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
bamazav is offline   Reply With Quote
Old 10-31-2012, 01:35 PM   #488
MikeM
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Activity: 13% Activity: 13% Activity: 13%
 
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Feeling good, making progress everywhere, able to do squats and deadlifts again without concerns. Man, you are winning all over.

Great stuff, Bama.
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I am Anton Zdravko Martin!

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 11-02-2012, 01:14 PM   #489
bamazav
Bigger, Stronger, BAMA!
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: 4,897
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 11/2/12 Dog House Training

McCallum Hybrid Training



Preaching to myself here.

Warmup
Three hours of running around town hunting Nacho trays for the band
Shoulder warm up.

WORKING SETS

Leg Curls
10 x 50
15 x 50
15 x 50

Leg Extensions
15 x 50
15 x 50
15 x 50

Vertical leg Press
10 x 100
10 x 100
10 x 100

BHNP
5 x 95
5 x 115
5 x 125
5 x 125
5 x 125
PUMPSETS
10 x 8 x 75

Smith Pendlays
3 x 8 x 70 PWO

NOTES
This was one of those days when even the 5 lb plates weighed a ton. Was not good.
Leg Press - It is official, I hate this thing. Nuff said.
BHNP - Arms worn out heading in, this wore them out some more.

Grade today? C

I have been experimenting with McCallum's training thoughts. I like the pump sets, but even with the alternating chest and shoulders, my joints are hating them. I like to deload every 4-6 weeks, I have felt like I needed extended rest about every other week while on this protocol. Lesson learned? McCallum's pump sets and fullbody training do not like my nearly 49 year old body. I am going to modify things a bit. Next week I will move to a Vertical/Legs/Horizontal routine next week.

On a better note. I am still breathing, in the best shape of my life and I have a great family. One bad session won't change that.
__________________
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
bamazav is offline   Reply With Quote
Old 11-02-2012, 04:36 PM   #490
BendtheBar
Bearded Beast of Duloc
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Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
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Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,704
Training Exp: 20+ years
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Fav Supp: Butter
Reputation: 2578435
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Lesson learned? McCallum's pump sets and fullbody training do not like my nearly 49 year old body.
I understand. There have been so many things I want to try but my body just doesn't want in on the deal.

Clarence Bass is a wise man. He told me to cut back and periodize.
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