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Old 10-02-2013, 06:56 AM   #881
bamazav
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Default 10/1/2013 Dog House Training

It feels like it has been a month since I logged anything. Monday was one of those days where I just didn't have any free time until about 8 PM. For some that is the optimal time to train, not me. My experience has been that if I train in the evening, I don't sleep well that night. So my Monday session has been moved to Saturday.

Squats
10 x 45
5 x 135
5 x 185
2 x 225
1 x 245
1 x 265
1 x 275 PR
10 x 165

Leg Curls
3 x 15 x 50
superset with Vertical Press Calf Raises
15 x 200 toes in
15 x 200 toes out
12 x 200 toes centered

EZ Bar spider curls, pinky high
10 x 40 PWO
10 x 40
8 +2+2+2+2+2+2 x 40
super set with Zottmancurls
10 x 10
10 x 10
10 +2+2+2+2+2+2 x 10

NOTES
First session where I noticed the effects of deficit eating.
Squats - I struggled with everything over 185. I felt no energy at all. I gutted out the singles and struggleto hit10 reps with what was supposed to be a 20 rep set.

I am experimenting with the super sets, trying to stretch out the timeunder the weights and at the same time move a little faster. While the Zottman number looks extremely light, my forearms were screaming when finished. Mission accomplished.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 10-03-2013, 03:48 PM   #882
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,985
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 223901
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Default 10/3/13 Dog House Training

Rack Pulls
5 x 135
5 x 185
3 x 185 - sumo - yuck
3 x 225
1 x 275
1 x 295
1 x 315
1 x 325 PR
2 +2+2+2+2 x 225

Glass OHP superset with Upright rows
8 x 40 PWO 5 x 95 rest

8 x 60 -> 5 x 95
6 x 60 ->5 x 95
4 x 60 -> 4 x 95

Db Incline ss DB Decline
12 x 35 ->5 x 40
6 x 35 -> 3 x 40
5 x 35 -> 3 x 40

Rope Pushdowns ss Rope Overhead Extensions
5 x 50 -> 3 x 50
2 x 50 -> 3 x 50
5 x 50

NOTES
Rack Pulls - New 1 rep PR! I am feeling the follow up set more than that one.

All of the supersets were done with no rest between sets except to change bench, weight or position. Straight through, as many sets as possible. As soon as I felt one short of failure, I switched to the other exercise. Fast and exhausting.

Good Session.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 10-05-2013, 02:10 PM   #883
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: 4,985
Training Exp: 5
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Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 223901
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Default 10/4 & 10/5 Training at the Church

10/4/2013

Front Squats
10 x 45
8 x 95
5 x 115
3 x 137
3 x 157
20 x 75

Bosu GHR super set with good Mornings
10 -> 10 x 89
10 -> 10 x 89
10 -> 10 x 89

Seated calf Raises
3 x 10 x 90

EZ Bar Curls ss Tricep Bar Spider Curls
10 x 50 -> 10 x 40 PWO
8 x 50 -> 10 x 40
6 x 50 -> 8 x 40
5+2+2+2+2+2 x 50 -> 8+2+2+2+2+2+2+2+6 x 40

Overhand Curls ss DB Overhand Curls
10 x 45 -> 10 x 15
6 x 45 -> 8 x 15
3 x 45 -> 5 x 15

10/5/2013

Bench Press
10 x 45
10 x 65
5 x 95
5 x 115
3 x 135
3 x 155
1 x 175
F x 185
1 x 175
20 x 100

DB OHP ss DB Upright Rows
13 x 40 -> 10 x 25
6 x 40 -> 5 x 25
8+2+2+2+2 x 40 -> 8+2+2+2+2+8 x 25

Chest supported row ss Reverse Grip Chest supported Row
8 x 40 -> 5 x 40
7 x 40 -> 4 x 40
6+2+2 x 40 -> 5 +2+2 x 40

Tricep Bar Press ss with Skull Crushers
10 x 40 -> 7 x 40
10 x 40 -> 3 x 40

NOTES

Both sessions were tough well fought sessions. As a reminder of what I am doing. I am working to a heavy single on one exercise and then finishing with a high rep finisher. I am trying to make sure that I hit Squat variation, dead variation and a Bench variation max effort each week.

The accessory work is being done a little differently. I am supersetting them with similar exercises and they are done as one extended set. Take chest Supp. rows ss with reverse grip above. I did a set of CSR until about 1 short of failure and then rotated hands and did a set of RGCSR until near failure, then rotate hands and do set 2 of CSR and then rotate hands and do RGCSR. a brief rest and then a Microrep set of CSR followed by a Microrep set of RGCSR. Rough and exhausting.

I am whooped from this weekend and look forward to some rest. This week is another busy busy week, so schedule adaptations will happen.

On a cool note. Today was the first session with Team Dunamis (Koine Greek for "Power"). I have a half dozen teenage boys who are wanting to get stronger and train toward a future powerlifting comp. I met with parents on Thursday to let them know what we were doing and that there is a Bible Study component, this is a ministry of our Church, and have the spport of the parents. Today we began with fitness assessments and some basic coaching on Squat and Bench form. Very excited about where this is heading both physically and spiritually.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 10-07-2013, 06:16 PM   #884
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: 4,985
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 223901
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Default 10/7/13 Dog House Training

Squats
10 x 45
5 x 135
5 x 185
1 x 225
1 x 245
1 x 265
Vertical Leg Press
10 x 200
10 x 200

Leg Curls ss SDL
10 x 60 -> 10 x 135
10 x 60 -> 10 x 135

NOTES
Today was one of "those days." No energy, no focus, no strength. Felt a twinge on my left lumbar area on the 225 squat, took the wind out of me. My joints and muscles are tired and sore. Looks like a little deload is in order. Since this is one of those weeks where the schedule is all over the place, it is probably a good week to go lighter and rest up. So, deload it is.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 10-14-2013, 04:58 PM   #885
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: 4,985
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 223901
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Default 10/14/2013 Dog House Training

Today was the first day back from a walk away deload. I had not intended to have a walk away, but last weeks schedule ended up demanding it. It was probably a smart decision, my joints and connective tissue had a good week to heal up.

Bench Press
10 x 45
8 x 65
8 x 95
5 x 135
1 x 155
1 x 175
1 x 185
6+2+2+2 x 135

Superset Accessories

DB OHP ss with DB Upright Rows with NO rest
6 x 40 -> 8 x 35
3 x 40 -> 6 x 35
3 x 40 -> 5 x 35

Smith Pendlay Row ss with Chest supported DB Row
8 x 95 PWO -> 8 x 35
6 x 95 -> 6 x 35
5 x 95 -> 5 x 35

Bench dips ss with LS Cable Extensions
15 x BW -> 8 x 40
7 x BW -> 4 x 40
6 x BW -> 3 x 40

NOTES
In at 2:45 out at 3:30. This set up goes quickly but is rough. My lats are sore, good sore, and my arms are worn out. Good start to the week.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 10-16-2013, 07:08 AM   #886
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: 4,985
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 223901
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Default 8/15/2013 Training Day

Squats
10 x 45
8 x 90
5 x 135
3 x 185
3 x 221
1 x 241
1 x 261
1 x 271
15 x 155

RDL
10 x 135
10 x 155
10 x 175

Seated Calf Raises
10 x 90
10 x 90
10 x 90

EZ Bar Glide Curls ss with DB Spider Hammer Curls
15 x 44 PWO ->10 x 25
8 x 44 PWO ->6 x 25
5 x 44 PWO -> 5 x 25
5 x 44 PWO -> 7 x 25
5 x 44 PWO -> 7 x 25

NOTES
Good day overall. Felt good after the lay off. Toyed with adding 10 more lbs to Squat but form was falling off on the last single, so I racked it and moved on. I didn't get my ab work in as I got caught by a church member and was not able to finish before the Teens arrived for training. Still, happy with the day.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 10-16-2013, 06:08 PM   #887
BendtheBar
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Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
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Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
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Default

Getting close to 300. Stay strong.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


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Old 10-16-2013, 07:13 PM   #888
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: 4,985
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 223901
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Default

Quote:
Originally Posted by BendtheBar View Post
Getting close to 300. Stay strong.
I have two months to get there, that is the goal. Oh wait, should I have a goal?
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 10-16-2013, 08:46 PM   #889
Cutty
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Points: 5,647, Level: 48 Points: 5,647, Level: 48 Points: 5,647, Level: 48
Activity: 4% Activity: 4% Activity: 4%
 
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Join Date: Jan 2013
Location: Indiana
Posts: 2,286
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Amino Acids
Reputation: 128892
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Default

Holy volume
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Max Gym Lifts: 495/300/605
Last Meet Lifts: 435/303/512
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Old 10-17-2013, 07:16 AM   #890
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: 4,985
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 223901
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

Quote:
Originally Posted by Cutty View Post
Holy volume
Not too bad for a Geezer. Gonna turn 50 in Dec. My plan is to set a Virginia SPF Masters record or two this time next year. So, work hard, work smart and get pumped. I have had fun the past few months, watching numbers go up, and learning a lot about myself in the process.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 offline   Reply With Quote
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