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Old 07-20-2013, 08:39 AM   #791
Off Road
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I bet this type of training will have a positive impact when you return to something less INSANE.
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Old 07-20-2013, 08:07 PM   #792
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Quote:
Originally Posted by Off Road View Post
I bet this type of training will have a positive impact when you return to something less INSANE.
I am hoping so. I am wondering how it will carry over.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 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 07-22-2013, 04:08 PM   #793
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7/22/13 Squat Reps
Date: 22.07.2013 | Bodyweight: 200lbs


Squat

45lbs x 10
65lbs x 10
95lbs x 5
135lbs x 5
increase
Working Set
195lbs x 8

Squat - frontsquat

75lbs x 8
75lbs x 8
75lbs x 8

Good mornings

75lbs x 15
75lbs x 15
75lbs x 15

Legs - Standing Leg Curls

45lbs x 10
55lbs x 10
70lbs x 10


Abs - crunch Frog Style


15 Repetitions
15 Repetitions
15 Repetitions
Show details

Abs - wheel rollout

10 Repetitions
10 Repetitions
10 Repetitions

NOTES

Trying out the Cube Metod set up. Today was Squats for Reps. I have questions about the working sets, as I felt I could have done more, will have to research that.

leg Curls were ten reps per leg.

Crunches were done Gironda Frog style as they are easier on the lower back.

Fourth Day in a commercial gym, tomorrow will be my final day for a while. Some observations, and the gym I am using is a small town, small gym.
  • Lots of standing around and chit chatting
  • Lots of cheating and partial reps
  • AC wasn working so it has been HOT, today was the coolest day I have experienced, a mild 84 degrees inside.
  • The only thing I have seen the rack used for, aside from my squats work, was bench press. Today I was able to do 5 sets of squats, 3 sets of Front Squats and 3 sets of Good mornings in the same amount of time the young guy on the leg press took to do 3 sets of presses.

Todays session was fun. It was not too taxing, I probably under estimated the accessory work. Tomorrow will be Bench/chest emphasis.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 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; 07-22-2013 at 04:11 PM.
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Old 07-23-2013, 07:43 AM   #794
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Stay in that gym, it sounds like you are setting a good example. Maybe the geezer power will rub off on some of them.
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Old 07-23-2013, 09:22 AM   #795
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Originally Posted by Off Road View Post
Stay in that gym, it sounds like you are setting a good example. Maybe the geezer power will rub off on some of them.
I like the guy who runs it, a good ole boy, but I head back home on Thursday. Back to the Dog House.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 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 07-23-2013, 01:16 PM   #796
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Good luck with the Cube Bama.
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Old 07-23-2013, 04:23 PM   #797
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Quote:
Originally Posted by BendtheBar View Post
Good luck with the Cube Bama.
Day 2 raised more questions. My goal is to get numbers up. In two federations the VA State records are within reach, IMHO, with 16 months to train. My goal during my 50th year is to reach and or beat them. Pray my wife gets on board. I say all this to say, I am hoping the cube can help get me there. I am a little more comfortable with the set up of 5/3/1 but feel I need to stay out of my comfort zone. I am going to stick with the cube for 10 weeks and will reevaluate after my 10 week mock meet.

Today

Incline Bench Press
45 x 15
65 x 15
95 x 5
135 x 3

working sets
4 x 155 x 2

Flat Bench
95 x 15
95 x 12

Lat Pulldowns
50 x 8 warmup
70 x 10
90 x 10
105 x 10

DB Shrugs
3 x 45 x 15

Pushdowns
90 x 10
2 x 90 x 15

Leg raises
10
10

NOTES
Last day in the commercial gym, WOOOHOO! I had forgotten my notebook with my plan for the day. I tried to recall it from memory and did fairly well. I did have to swap out incline Bench for the floor press as there was no way to do it safely. I forgot to do OHP, but threw in a little ab work. I look forward to getting back to my comfort zone before Speed Deadlifts day.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 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 07-23-2013, 05:07 PM   #798
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Woof. Woof. Back to the Pound.
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Old 07-23-2013, 06:00 PM   #799
bamazav
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Quote:
Originally Posted by Off Road View Post
Woof. Woof. Back to the Pound.
I am so looking forward to it.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 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 07-27-2013, 04:31 PM   #800
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
Location: Virginia Beach, VA
Posts: 4,914
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Fav Supp: Deadlifts
Reputation: 222686
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Default 7/27/2013 Dog House Training

Back from my travels. Took it easy today after 10 hours of driving yesterday. Since I am starting this next week fresh, with some sort of Powerlifting routine, as I head toward my goal of a 2014 meet.

I look back on where I am started, the injuries dealt with and journey I have taken and I am not only pleased but very pleasantly surprised. I have never sought to find an actual 1RM for any lift. My 17 yr old daughter joined me to find hers too. She is only about 3 months into lifting and did quite well considering.

Sara's 1 RM

Squat - 110lbs
Bench - 67.5 lbs
Deadlift - 115lbs - Not a tested 1RM
Seated OHP - 50lbs

She was a little frustrated by the Deadlifts and OHP. She is planning to train for a meet with me in 2014.

Mock Meet
Squats - taken just below parallel - Tried to simulate a meet situation as much as I could in my own garage.
Warmups
5 x 45
5 x 65
5 x 110
2 x 135
2 x 185
WORKING SETS
225 X 1 - previous personal best
245 x 1
265 x 1 - a real life, not calculator, PR

Bench
Warmups
5 x 45
5 x 70
3 x 95
WORKING SETS
155 x 1 - previous best
170 x 1 - a real life, not calculator PR

NOTES
Squats - I probably could have taken on some more weight but I know they would not have been proper squats. Goal was a good, clean, deep squat, not a partial just so I could say I did X amount.
Bench - sought to use proper form. No shoulder pain, that is a win. Daughter did not feel she could properly spot me, so I did not push it any further.


I am ready now to begin a new journey. I have a starting point, now to fun for the finish line.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 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; 07-27-2013 at 04:36 PM.
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