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Old 12-23-2013, 10:00 PM   #931
BendtheBar
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Merry Christmas to you and yours.
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Old 12-24-2013, 04:42 PM   #932
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,922
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 12/24/2013 Cube Boss

Thanks Steve. Merry Christmas to you and yours.

Bench Press
warm up
10 x 45
5 x 115


8 x 3 x 125

Close Grip Bench Press
2 x 8 x 130

Pause Bench Press
3 x 8 x 115

T-Bar rows
4 x 15 x 70

Front/slide Raise
10 x 15
6 x 15
5 x 15

Chins
3 x 5 x BW

Hanging Knee Raises
15 Center
15 Right
15 Left

NOTES
Today was Explosive Bench Day. Slow down and power up.

Chins - 3 x 5 - I will borrow Swann74's plan and will add weight next time, drop rep goal back a bit and work up to another 3 x 5 with 10 lbs extra.
__________________
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; 12-24-2013 at 04:45 PM.
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Old 12-27-2013, 07:54 PM   #933
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
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Join Date: Nov 2010
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Default 12/27/2013 Cube Boss Training

Squats
5 x 133
5 x 183


3 x 227
4 x 2 x 227

Front Squats
2 x 3 x 133

Paused Squats
4 x 221
5 x 221

Bosu Glute Ham Raise

3 x 8 x BW

BB Hip Thrusters
5 x 115 Bench slipped so I stopped
10 x 115
10 x 115

Chin ups
5 x BW +5lbs
3 x BW +5 lbs
3 x BW + 5 lbs

NOTES

Heavier squats today. Actually felt a bit too good and easy. Front Squats went well also. I have finished first cycle of this plan, so will be making some changes, primarily with accessory exercises.

The Bosu Hip Thrusters were tough, the bosu ball increases the range of motion significantly.

Chins - Added 5 lbs and meant to start with 3 x 3 and work up to a 3 x 5. I got a little carried away.
__________________
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 12-29-2013, 04:02 PM   #934
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
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Default 12/28/13 Cube Boss Training

Glass OHP - PWO= Plate Weight Only
Warmup
5 x bar
5 x 20 PWO
5 x 40


5 x 10 x 50 PWO

DB Incline Hammer Curls
3 x 8 x 35

EZ Bar curls, Pinkie High
3 x 12 x 65

Shull Crushers
3 x 10 x 55

Walker Dips
3 x 10 x BW

NOTES

Today was simple some shoulders and arms, more arms than shoulders. Nothing outstanding to note. Life returns to a more normal tone on Monday.
__________________
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 12-31-2013, 08:09 AM   #935
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: 4,922
Training Exp: 5
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Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 12/30/13 Cube Boss



NOTES
Not a whole lot to say. Heavy deads were a challenge yet fulfilling. Session took longer than I had wanted, causing me to drop ab work. Still a good session 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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Old 12-31-2013, 08:31 AM   #936
moeheep
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Pretty srtong pulling day Bam!
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Best Meet Lifts:
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Old 12-31-2013, 06:04 PM   #937
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: 4,922
Training Exp: 5
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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
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Quote:
Originally Posted by moeheep View Post
Pretty srtong pulling day Bam!
Thanks my friend. Glad tomorrow is a rest day. Between yesterday's pulls and today's bench work, I am worn out.
__________________
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 12-31-2013, 06:20 PM   #938
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: 4,922
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 The Last day of 2013 Cube Boss Training

Bench Press
10 x 45
5 x 95

3 x 5 x 150

Close Grip Bench Press
3 x 157
2 x 137

Pause Bench
5 x 145
5 x 145

T-Bar Row
4 x 15 x 90

DB Front Raise superset with Side laterals
8 x 15
8 x 15
6 x 15

Chins
4 x BW+5
3 x BW+5
3 x BW+5

NOTES
Meeting took me right up until workout time. No pre-workout or decent nutrition today, so went in hoping for the best. Strength was better than expected considering I had not hardly eaten all day. All in all,a pretty good way to end the year.
__________________
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 01-02-2014, 11:46 AM   #939
gForce
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Join Date: Dec 2013
Location: Maine
Posts: 94
Reputation: 3410
gForce has made some very good postsgForce has made some very good postsgForce has made some very good postsgForce has made some very good postsgForce has made some very good postsgForce has made some very good postsgForce has made some very good postsgForce has made some very good postsgForce has made some very good postsgForce has made some very good postsgForce has made some very good posts
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Posting to subscribe from another geezer by time (but not in attitude). Nice work in here!
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Old 01-02-2014, 12:12 PM   #940
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: 4,922
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
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Quote:
Originally Posted by gForce View Post
Posting to subscribe from another geezer by time (but not in attitude). Nice work in here!
Welcome. Let's show the young bucks that even geezers can work hard.
__________________
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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