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Old 06-11-2013, 07:25 PM   #761
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daughter graduates on Thursday so end of the week training will be pushed back a day or so. I will be heading out of town for a week, so a much needed break is about to hit. I am thinking through some tweaks to my micro rep training. Love it overall, just want to tweak it a bit to work on some strength goals and kill two birds with one stone.
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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

Last edited by bamazav; 06-11-2013 at 07:50 PM.
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Old 06-11-2013, 07:39 PM   #762
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Enjoy the break Bama. Come back strong.
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Old 06-27-2013, 07:22 AM   #763
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After nearly a week and a half off due to traveling, I am back at it. An elder at the church wanted to do Stoppani's Super Shred 8 routine, so I am joining him to encourage him with his weight loss. We talked another one of the elders into joining us.

After the time off, I am feeling DOMS, especially in my legs. The routine is essentially two superset complexes followed by 2 minutes of Tabata done three times. It is much tougher than it looked on paper. I will post this week's work today or tomorrow.
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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 06-27-2013, 08:15 PM   #764
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Default Super Shred 8 attempt

Tuesday - Legs

super sets
Front Squat
95 x 15
95 x 10
95 x 8
Back Squat
95 x 10
95 x 10
95 x 6

Jump Squat
5,5, 5
Leg Extension
3 x 44 x 15

Single Leg Curls
3 x 44 x 12
DB Romanian DL
3 x 35 x 10

2 minutes of Tabata BW Squats

DB Calf Raise
3 x 25 x 12
BW Standing Calf Raise
25,20,20

2 minutes of Tabata BW Lunges

Frog Crunches
20, 20, 20
Swiss Ball Rotations
12, 12, 12

Final tabata session just wasn't happening.

Wednesday Back and Arms

BB Shrug
3 x 133 x 10
Behind the Back Shrugs
133 x 15
2 x 133 x 10

Seated BB Curl
2 x 55 x 10
BB Curl
55 x 13
55 x 10

2 minutes of Tabata DB Cleans

DB Spider Curls
2 x 15 x 15
DB Incline Curls
2 x 15 x 10

DB Wrist Curls
2 x 25 x 10
DB Reverse Wrist Curls
2 x 20 x 15

2 minutes of Tabata Dead Landmines

BB Row
3 x 65 x 10
Reverse Grip BB Rows
2 x 65 x 10
65 x 12

Straight Arm Pulldown
20 x 15
20 x 10
20 x 15
Wide Grip Pulldown
3 x 40 x 10

2 Minutes of Tabata DB Snatch

Thursday - Chest, Shoulders, Triceps

Inline Bench
2 x 115 x 10
115 x 7
Incline Flyes
3 x 10 x 15

Pec Deck
3 x 60 x 15
DB Press
3 x 20 x 10

2 minutes of tabata pushups (2.5 sets before I was forced to my knees)

Smith BHNP
3 x 35 x 10
DB lateral Raise
3 x 10 x 10

Bent over DB Lateral Raise
3 x 5 x 12
DB Upright Rows
3 x 20 x 8

2 minutes of tabata DB Swings

At this point, my arms were shot. Since I had band rehearsal in half an hour, and I needed to be able to move my arms, I did not do the tricep work.

After 3 days of work, I do not see how anyone can do this six days a week. 4 days at most, for this old guy any way. If my leg DOMS subside by tomorrow noon, I will give leg day another go.
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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 06-29-2013, 02:08 PM   #765
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Solid sessions Bama.

Bring on football season.
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Old 06-29-2013, 02:36 PM   #766
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Good looking work, man. YOu're a hoss! Roll Tide, big man.
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SQUAT: 650 lbs
BENCH: 340 lbs
DEADLIFT: 580 lbs
TOTAL: 1570 lbs
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Old 06-30-2013, 06:55 AM   #767
bamazav
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Quote:
Originally Posted by BendtheBar View Post
Solid sessions Bama.

Bring on football season.
Quote:
Originally Posted by IrishHitman View Post
Good looking work, man. YOu're a hoss! Roll Tide, big man.
Thanks guys. I was not too pleased with these sessions. While a ton of volume, they were in a lot of ways, more cardio than I prefer. Yesterday, I slowed things down a bit, bumped up some weights and felt much better overall. I didn't get the tabata in, the work done left me gassed, but I felt like I hit the weights as the routine was designed. I was drenched by the time I finished. I will post numbers later.
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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 06-30-2013, 09:00 AM   #768
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Crazy sessions Bama. If you survive, you will surely be fit.
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Old 07-01-2013, 08:29 PM   #769
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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Join Date: Nov 2010
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Quote:
Originally Posted by Off Road View Post
Crazy sessions Bama. If you survive, you will surely be fit.
One thing I am finding is that it is helping my conditioning. I was the most out of shape in shape person I know.

7/1/2013


Due to Church schedule and family being out for the summer, my Friday session was moved to Saturday. Here it is:



I slowed things down a bit and focused on making sure I was doing the heavy sets as such, rather than using the same weight for both sets. This one minor change made all the difference in the world. On this particular day, I did not do the Tabatas, as a.) I was gassed and b.) I do not need to lose the pounds that the others do.

Today brought some other unique changes. My wife and daughter wanted to workout with me. Glad they wanted to workout, but it made working fast much more difficult. I was teaching, setting up, coaching and working out at the same time. I was as mentally tired as I was physically when done. The HVAC guys showed up, early, just as we were getting ready to start the tricep work, so that did not get done.



NOTES
After week one, all of the others were in agreement that this routine was not written with the 40-60 crowd in mind. Recovery, especially from leg day, was rough. I have scaled it back to a 4 day routine, with two leg days ( I do better with multiple leg days). This being a holiday week and the first week of Jeff's furlough, thanks sequester, our schedule together is messed up, allowing me the day to train with wife and daughter.

Diet Wise - I am not trying to eat at either a deficit or a huge surplus. I figure with the calories burned from this routine, eating at maintenance will cut some fat and hopefully keep some muscle.

Today
Due to the others in the Dog House, I was moved from a regular bench to a Smith Machine Bench. My shoulders do not like that, we will not be doing that again.

Pushups and DB Swings were done Tabata Style. Gym Goal does not provide an easy way to record that, so rather than having 8 sets listed out, I just put one. They were 8 20 second sets with 10 seconds rest between. Pushups were done BW, Swings done with 10lb DB.
__________________
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 07-01-2013, 08:32 PM   #770
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Not sure it was written for the 20 to 30 crowd either. That's a TON of work. Good for you for getting it all done.
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