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Old 02-27-2013, 12:42 AM   #671
BendtheBar
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Good to see that steady progress Bama.
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Old 02-28-2013, 08:32 PM   #672
bamazav
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DC Training



THE WORK

EZ BAR DRAG CURLS - Plate weight only
3 x bar warmup
5 x 20 warmup
18 x 40 +8 +6 +15 second hold (+3 pounds)

REVERSE GRIP BB CURLS
18 x 50 (+15 lbs)

STANDING CALF RAISES
15 x 203

STIFF LEG DEADLIFTS
15 x 173

SQUATS
8 x 233
20 x 158

NOTES
Okay, enough small talk. Squat PR ON BOTH SETS! Nuff said!
My legs are like rubber, even now, 3 hours later. That was fun!
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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 03-01-2013, 08:14 AM   #673
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Yeah squat PRs! Good stuff, man. Roll Tide.
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My Training Log

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~Coach Paul "Bear" Bryant

1 March 2014
SQUAT: 650 lbs
BENCH: 340 lbs
DEADLIFT: 580 lbs
TOTAL: 1570 lbs
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Old 03-01-2013, 04:15 PM   #674
BendtheBar
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Just seeing Branch makes me want to lift.

Have a great weekend Bama.
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Old 03-01-2013, 09:30 PM   #675
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DC Training



THE WORK

Incline Bench Press
5 x bar warmup
5 x 93 warmup
5 x 115 warmup
9 x 148 +6 +4

DB Military Press
5 x 30 warmup
13 x 42 +6 +4

Close Grip Bench
11 x 114 +4 +3

WG Pull down
15 x 80 +8 +10

Pendlay Rows
3 x 8 x 125

NOTES
Had to move training up a day due to schedule conflicts. Feeling DOMS from yesterday's leg thrashing, today I worked on the chest and back. Mission accomplished despite some errors.

Incline Bench - Thought I had grabbed a couple 10's, realized after the fact that I had grabbed 2 fives. Weight was lower than last time, but reps were higher.
DB Mil Press - Increased 2 lbs and increased the reps.
Close Grip BP - was one pound lighter than last time, again due to the international plates, increased reps.
WG Pulldowns - focused on keeping lats activated. Added 10 lbs and a ton of reps.
Pendlay Rows - These were killer, I am glad I have three days off before my next session, I need 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 03-02-2013, 10:16 AM   #676
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keep at it
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7 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

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Old 03-02-2013, 01:01 PM   #677
BendtheBar
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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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All kinds of gains.
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Old 03-02-2013, 03:24 PM   #678
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Rockin it!
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Old 03-02-2013, 09:50 PM   #679
bamazav
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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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I am enjoying the gains in every manner. I needed the rest this weekend, but am looking forward to hitting it again on Tuesday.
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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 03-03-2013, 04:04 PM   #680
RobMoriRB
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Solid incline work keep it up bama
__________________
7 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
BLOG:http://theanimalmethod.wordpress.com/
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