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Old 11-26-2012, 01:41 PM   #531
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Default 11/26/12 Dog House Training

McCallum Hybrid Training
Horizontal Push/Pull



WORKING SETS

Smith Machine Pendlays
5 x 40
5 x 50
5 x 70
5 x 90
5 x 100

Chest Supported DB Rows
10 x 8 x 35

Bench Press
5 x 95
5 x 115
5 x 135
5 x 145
5 x 150

DB Incline Bench
10 x 8 x 35

Hanging Knee Raises
3 x 15 x BW

NOTES
Taking a little different tact today and am feeling it, it was the right move. Primary lift will be done 5 x 5 with goal of lifting heavier and heavier weights, followed by a McCallum style pump set of a secondary exercise.

Smith Pendlays - The weights are plate weight only. Focused on squeezing shoulders together and pulling with the back.
Chest Supported DB Rows - These look light but got tougher with each successive set. My back was on fire when done. Limited rest to long enough to walk to door and through the ball for the dog.
Bench Press - I am back up to near PR levels.
DB Incline Press - These too started out easy, but had me fighting by the last few sets. fellt great!
Hanging Knees - I need to be more consistent with ab work. Mondays and Fridays will see it done!
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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 11-26-2012, 02:41 PM   #532
BendtheBar
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Quote:
Taking a little different tact today and am feeling it, it was the right move. Primary lift will be done 5 x 5 with goal of lifting heavier and heavier weights, followed by a McCallum style pump set of a secondary exercise.
Excellent. How's the back been this past week?
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Old 11-26-2012, 04:02 PM   #533
bamazav
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Quote:
Originally Posted by BendtheBar View Post
Excellent. How's the back been this past week?
Back has been doing well of late. Big test will be on Wednesday.
__________________
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 11-28-2012, 11:47 AM   #534
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Join Date: Nov 2010
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Default 11/28/2012 Dog House Training

McCallum Hybrid Training
Legs/Biceps/Triceps



Working Sets

Leg Curls/ Skull Crushers
8 x 50 10 x 40 PWO - Bench Inclined
10 x 50 10 x 40
10 x 50 10 x 40

Front Squats/ Spider Curls
10 x 45 10 x 40
10 x 95 10 x 40
10 x 115 10 x 40

Hip Thrusters
8 x 85
10 x 85
10 x 85

Vertical Leg Press
10 x 50
10 x 100
10 x 120

RDL
10 x 135
10 x 135
10 x 135

NOTES
Nothing surprising to note. Session was pretty straight forward.

Leg Curls/ Skulls - first set I did with a slight incline on the bench. I liked how this hit the hams, didn't like how it felt with skulls so we will see for the future.
Front Squats - Yes light, but deep with good form.
Hip Thrusters - Have figured out a good way to set these up, now to find some midsection for the padding, the bar is very uncomfortable.
vertical leg Press - Watched some videos of others using vertical machines and learned a few things. I have been focusing too much on trying to keep my back flat against the board. While I do not want unnecessary rounding, I was creating an awkward range of motion
Started light, as I still have to make some adjustments to the machine to get everything moving smoothly. Will keep working on these for now.
RDL - My leg focus for now are Hams and glutes, these were a good finisher.

Baker and I are looking at our future training. My conclusions are very similar to his. More to come in the future on this developing story.
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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 11-28-2012, 04:26 PM   #535
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Points: 4,116, Level: 40 Points: 4,116, Level: 40 Points: 4,116, Level: 40
Activity: 25% Activity: 25% Activity: 25%
 
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Looks like some serious work. Good Job, keep it up!
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Old 11-28-2012, 04:52 PM   #536
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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Quote:
Originally Posted by SCStrong View Post
Looks like some serious work. Good Job, keep it up!
Thanks. This little experiment has clarified my direction. I have seen over the past two or three months the direction I should go for growth and sterngth. December 3... The Beast is released.
__________________
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 online now   Reply With Quote
Old 11-28-2012, 06:31 PM   #537
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Default

Quote:
Session was pretty straight forward.
Straight forward but solid.
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Old 11-29-2012, 09:02 PM   #538
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Nice work. 4 days until the beast is released.

Baker?
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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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Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 11-30-2012, 11:12 AM   #539
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

McCallum Hybrid Training
Vertical Push/Pull




Working Sets

BHNP
5 x 95
5 x 115
5 x 135
5 x 136
5 x 137
Glass OHP
10 x 8 x 40 PWO

Chins/WG Pullups
5 -chins
2 - WG
5 - chins
2 - WG
Seated Cable Rows
10 x 8 x 50

NOTES
Final day of this split. I am just not feeling the split and will be moving back to fullbody. My body seems to respond to frequency as well as the pump sets. Now I just need to set everything up.

BHNP - Progress is progress, even a pound at a time.
Glass OHP Arms on fire
Chins/WG - Probably not a good idea to follow the Glass pumpset. Still, chins are coming easier.
Seated Cable rows - Good burn in upper back.

Have a great weekend.
__________________
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 online now   Reply With Quote
Old 11-30-2012, 11:13 AM   #540
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%
 
bamazav's Avatar
 

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

Quote:
Originally Posted by BendtheBar View Post
Straight forward but solid.
Thanks Steve

Quote:
Originally Posted by MikeM View Post
Nice work. 4 days until the beast is released.

Baker?
Baker is a friend up your way, in Richmond. He has been on here, but awol for a while. We keep in touch via email. The three of us need to get together sometime.
__________________
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 online now   Reply With Quote
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