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Old 11-03-2012, 09:29 AM   #491
bamazav
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Quote:
Originally Posted by BendtheBar View Post
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.
what do you think of this?

horizontal push/pull on Mondays
- Emphasis on chest, triceps and back
Legs on Wednesday
- quads, ham and glute work
vertical push/pull on Fridays
- Emphasis on shoulders, biceps and back

Will make use of the pump sets, as they have been productive IMHO, but the separation between Monday and Friday will give my joints some time to rest and recover.

Impressed that you have had conversations with Clarence Bass.
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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 11-03-2012, 09:53 AM   #492
BendtheBar
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Quote:
Originally Posted by bamazav View Post
what do you think of this?

horizontal push/pull on Mondays
- Emphasis on chest, triceps and back
Legs on Wednesday
- quads, ham and glute work
vertical push/pull on Fridays
- Emphasis on shoulders, biceps and back

Will make use of the pump sets, as they have been productive IMHO, but the separation between Monday and Friday will give my joints some time to rest and recover.

I like that. Are you going to do any back and worth between pressing and pulling movements, or just knock out one movement at a time?



Quote:
Impressed that you have had conversations with Clarence Bass.
He was a class act. A real throw back kind of guy.
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Old 11-03-2012, 02:04 PM   #493
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Quote:
Originally Posted by BendtheBar View Post
I like that. Are you going to do any back and worth between pressing and pulling movements, or just knock out one movement at a time?
I hadn't thought about that. Might be fun to match some antagonistic movements together. Had planned to do straight sets of like bench press and then straight sets of bent rows.




Quote:
Originally Posted by BendtheBar
He was a class act. A real throw back kind of guy.
That is cool.
__________________
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 11-03-2012, 10:50 PM   #494
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Great football game tonight.
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Old 11-04-2012, 08:32 AM   #495
bamazav
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Quote:
Originally Posted by BendtheBar View Post
Great football game tonight.
My stomach was in knots. I usually don't watch the 2nd half of night games as they throw off my Sunday routine. I started this one but when my boy Yeldon fumbled, I took my sick self to bed. We were waiting for all the phone calls from friends in New Orleans to start. Woke up refreshed and pleasantly surprised.
__________________
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 11-04-2012, 11:06 AM   #496
BendtheBar
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Quote:
Originally Posted by bamazav View Post
My stomach was in knots. I usually don't watch the 2nd half of night games as they throw off my Sunday routine. I started this one but when my boy Yeldon fumbled, I took my sick self to bed. We were waiting for all the phone calls from friends in New Orleans to start. Woke up refreshed and pleasantly surprised.
Big missed field goal, and then a rapid drive. I hope you get to see it.
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Old 11-05-2012, 11:12 AM   #497
bamazav
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Default 11/5/2012 Dog House Training

McCallum Hybrid Training
Horizontal Push/Pull




WARMUP
Plate Rotations
Scarecrows
Y's
Shoulder Dislocates
tube Shoulder routine
Warmup lift

WORKING SETS

Flat Bench Press
5 x 95
5 x 115
5 x 135
4 x 155
4 x 155
PUMP SETS
10 x 8 x 75

Smith Pendlays Plate Weight Only
5 x 70
5 x 80
5 x 85
5 x 85
5 x 85
PUMP SETS
10 x 8 x 75

DB Incline Press
5 x 8 x 35

Kroc Rows
5 x 5 x 60

Walker dips
3 x 10 x BW

French Press
3 x 10 x 35

NOTES
Moved from a fullbody to a push/legs/pull variation to allow more recovery time for my shoulders and elbows. They were not handling the frequency of the fullbody work as well as I would like. Diet wise, I am trying to eat at maintenance or above until after the holidays. This past weekend was not great quantity wise as I had a bunch of events to attend. Food was great, but not enough. At the banquet Saturday night, I could have eaten another two or three plates full, but that wasn't happening. Anyway, tonight is the last "event" I have to attend for a few weeks so things should pick up.

Bench Press - While my heavy sets are a slight step back. I wanted to focus on clean reps. When I get 5 clean on at least two sets, I will add some weight.
Smith Pendlays - These were tough today. After 5 of the pump sets my mind was saying, "You're done!" I didn't accept that and pressed on. I am feeling them right now, but it is worth it.
DB Incline - Will increase the weight next Monday
Krocs - Will stay here until I hit at least 8 reps per set
Walker Dips - Done straight up to focus on the triceps a little more. First two sets were surprisingly easy. I will either add sets or weight next week.
French Press - By this time I had been in Dog House over an hour and 15 and needed to get to office, so I flew through these. Will at sets next week.

Pace was slower than I would like today, partly because of routine change and partly because of the dog wanting me to throw the ball between every set. One or the other hindrance will be gone next time.
__________________
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 11-05-2012, 04:37 PM   #498
BendtheBar
Bearded Beast of Duloc
Max Brawn
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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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
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Fav Supp: Butter
Reputation: 2584002
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Very good workout. Quality volume.
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Old 11-06-2012, 04:15 PM   #499
MikeM
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Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
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Nice plan. Hope it helps the joints. Workouts looking good.
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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

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 11-06-2012, 08:56 PM   #500
bamazav
Bigger, Stronger, BAMA!
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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
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Legs tomorrow, if I am over this sick feeling in my stomach over these elections. I just can't believe the way some people think.
__________________
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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