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Old 08-06-2013, 07:17 AM   #821
bamazav
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Quote:
Originally Posted by Hunterace View Post
Great work Bam! Keep training hard, it's paying off!!!
Thanks Jay, I know it will. I am fixated on a goal and have nothing to lose so I should stay focused throughout.
__________________
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 08-08-2013, 07:45 PM   #822
BendtheBar
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Solid squatting Bama. Stay strong.
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Old 08-08-2013, 08:12 PM   #823
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
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Training Exp: 5
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Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 8/8/2013 Dog House Training Church style

BTB Thrashing

Rack Deadlifts
Warmups
5 x 45
5 x 135
5 x 221

Working sets
1 x 309 +18 lbs - belted, not versa grips
5 minutes of singles using versa grips at 251#
5 conventional
5 sumo
5 conventional
3 sumo

Squats
3 x 133
3 x 183

Working Sets
1 x 227 +2 lbs
2 x 203 + 2lbs
3 x 183 +2lbs

Power Shrugs
10 x 185
10 x 223
10 x 243
10 x 263

Good Mornings
10 x 45
10 x 95
10 x 105

Ab Wheel Rollouts
10
10
10

NOTES

Busy work week kept me from the gym on Tuesday. Stresses of life drove me to the gym.

I wasn't real clear on my protocol for today, so while the numbers are up, they are not perfect. But, numbers were up, I didn't get injured, relieved some stress and I enjoyed myself, so all is well.

My focus of the 5 minutes of deads is to get stronger, versa grips allow me to focus on that. I have plenty of time to work on grip.

Squats were deep and felt good. Again, I have plenty of time so I am not rushing things and risking injury.
__________________
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 08-09-2013, 08:01 PM   #824
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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Fav Supp: Deadlifts
Reputation: 222686
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Work Shortened Session today.

Bradford Press
45 x 10
65 x 5

Working Sets
75 x 3 x 5 reps

Floor Press
45 x 10
95 x 5
115 x 3


Working sets
125 x 10
125 x 8
125 x 8

Kneeling Lat Pulldowns
70 x 3 x 8reps

Rope Pulldowns
44 x 8
44 x 8
44 x 10

NOTES
Not a lot to note. Joints feeling it today, recovery has been sloooooow this week.
__________________
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 08-10-2013, 12:58 AM   #825
Hunterace
I'm quitting next week!
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Points: 17,415, Level: 84 Points: 17,415, Level: 84 Points: 17,415, Level: 84
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Great workouts Bam! Strong stuff! Not sure how I always fall behind in your log, must be stealth posting ! Keep up the great work!!!
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 08-10-2013, 09:41 AM   #826
Off Road
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Strong workouts Bama.
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Old 08-10-2013, 04:26 PM   #827
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: 4,923
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default

Thanks guys. Working on getting stronger every 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 08-12-2013, 12:54 PM   #828
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: 4,923
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 8/12/13 Dog House Training

Squats
Warmup
10 x 45
5 x 95
3 x 135

Working Sets
3 x 185
2 x 205
1 x 230 +3 lbs
2 x 205
3 x 185

Good Mornings
Warmup
10 x 45

working Sets
3 x 10 x 95

Vertical Leg Press SS Vertical Calf Raise
VLP

3 x 10 x 120
VCR
10 x 120 toes out
10 x 120 toes straight
10 x 120 toes in

Lying Leg Curls
15 x 50
12 x 50
8 x 50

Hanging Knees
15
8 with straight legs

NOTES
I made some tweaks to my plan. After the first cycle I found I was worn out and not recovering well. I have changed the placement of some work and gone to a more cube like rotation. Today was Heavy Squat. The rest of the week will be higher rep and speed work.

Squats - I added another 3 lbs to my heaviest single. Note, these are not 1 RM, I started at about 80% of my 1RM and am working the weight up from there. Only belted for the heaviest lift and worked each as deep as possible.

Good Mornings - 90 degree bends, good work on the hamstrings

VLP and VCR - I have been able to find good foot placement for the Calf Raises that allows me to work on calves but not have all the pressure on my toes. The Leg Press is still awkward. I can't seem to find the proper foot placement to get a nice smooth movement of the apparatus. I did try to bring legs closer to chest and get some more ROM out of them.

Leg Curls - I was amazed at how quickly I ran out of gas with these. Wider leg placement helped really it the hamstrings.

Hanging Knees - I am such a whimp. Was not really in the mood for ab work.

Main goal right now is to get stronger. I am moving in that direction.
__________________
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 08-13-2013, 12:45 AM   #829
Hunterace
I'm quitting next week!
Max Brawn
Points: 17,415, Level: 84 Points: 17,415, Level: 84 Points: 17,415, Level: 84
Activity: 6% Activity: 6% Activity: 6%
 
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Join Date: Oct 2012
Location: Sitting on ass!
Posts: 7,765
Training Exp: I read a study!
Training Type: None
Fav Exercise: Sex
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Reputation: 712622
Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!
Default

Great workout Bam! Like the progress! Smash on!!!
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 08-13-2013, 08:23 PM   #830
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: 4,923
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default 8/13/13 Dog House Training

Floor Press
14 x 45
Working Sets
2 x 10 x 95
8 x 3 x 115

DB Incline
3 x 15 x 35

Tricep Bar Bench SS Skulls
10 + 10 x 35 Plate Weight Only
10 + 8 x 35
10 + 8 x 35

Standing DB OHP
3 x 8 x 35

Chins
4
3
3
3
3

NOTES
Today was all about speed. Little rest. Quick but controlled reps.
Floor Press - the 8 x 3 sets were done with just a few breaths between sets
Chins - My arms were tight, I was worn out, these were a gut check.

Felt good overall.
__________________
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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