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Old 11-19-2013, 08:49 PM   #911
bamazav
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Default 11/19/13

5/3/1 powerlifting squat Day
Squats
wu 5 x 105
wu 5 x 133
3 x 166
3 x 190
3 x 225
1 x 250
1 x 250
1 x 250

Good Mornings
8 x 135
8 x 135
8 x 135

Seated Calf Raise
8 x 100
8 x 100
8 x 100

NOTES
Realized after the fact that I have been working from the wrong set of numbers and am abotu 5 lbs off on both squats and bench press. I hate when I am stupid.

Today was cut a little short. Probably a good thing though as my joints are just really sore.
__________________
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 11-19-2013, 09:22 PM   #912
BendtheBar
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is getting skinny(ish)
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Solid work Bama. Stay strong.
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Old 11-21-2013, 07:36 PM   #913
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
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: 4,893
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
My Mood: Amazed
Reputation: 221574
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Default 11/21/13

Seated OHP
wu 5 x 45
wu 5 x 65
wu 5 x 75
wu 3 x 95
5 x 97.5
5 x 112.5
5 x 127.5
1 x 145
1 x 150
1 x 152
3 x 10 x 95

Kroc Rows
3 x 10 x 50

DB OHP
3 x 8 x 40

overhead cable extension
20 x 22
15 x 27
15 x 27

Hanging Knee Raises
15
15
15

NOTES
Experimenting a bit with a variation of Wendler's 5/3/1. Travel tomorrow so Saturday will be next session, unless I get back early tomorrow. Will be able to get Monday and Tuesday in next week and then will be on the road through Sunday Night.
__________________
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 11-23-2013, 06:41 PM   #914
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
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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Fav Exercise: Squats
Fav Supp: Deadlifts
My Mood: Amazed
Reputation: 221574
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Default 9/23/13

Deadlifts
warmpups
5 x 143
5 x 170
5 x 205

5 x 226
5 x 271
5 x 295
1 x 301
1 x 310
1 x 321
5 x 226

RDL
3 x 10 x 133

NOTES
Deadlifts took so long the kids started showing up for lifting session during my RDL's. Session cut short. No too upset, my back is feeling the work.
__________________
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 11-23-2013, 07:11 PM   #915
moeheep
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wants a 900lb Total
Senior Member
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Points: 9,512, Level: 65 Points: 9,512, Level: 65 Points: 9,512, Level: 65
Activity: 6% Activity: 6% Activity: 6%
 
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Join Date: Jun 2012
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Fav Exercise: DEADS
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Great work on the Deads Bam!!
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 12-03-2013, 12:35 PM   #916
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
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: 4,893
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
My Mood: Amazed
Reputation: 221574
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Default 12/2/13

1/2/3 Training Experiment

Taking this month to experiment a bit with protocol. 1/2/3 will function like this: Week 1 work up to heavy singles on the 4 main lifts, trying to get to 90% of training max. Week 2 work up to heavy doubles, if possible using the same weights at week 1, however I will go by how i feel. Week 3 work up to heavy triples, again, governed by how I feel. Week 4 cut weight to 50-60% of max lifts and lift for reps.

Day 1 went like this:

Squats
Warmups - Paused Squats
5 x 45
5 x 133
5 x 183


3 x 221
1 x 241
1 x 263
1 x 273
1 x 275 Training PR
10 x 155

Seated calf Raises
3 x 10 x 103

RDL
3 x 10 x 135

Hanging Knee Raises
Center, Left, Right
5 5 5
5 5 5
5 5 5

NOTES
Due to busy 1st Monday Schedule, this session was shorter than desired but still a good session for first one back from a walk away deload.
Squats - felt good and strong. I may have been able to do another single, but I didn't want to press things too quickly.
__________________
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 12-04-2013, 01:00 PM   #917
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
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: 4,893
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
My Mood: Amazed
Reputation: 221574
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Default 12/3/13

Bench Press
Warmups
10 x 45
5 x 95
3 x 133

1 x 153
1 x 173
1 x 175
1 x 180 Training PR
8 x 135

DB Incline Press
5 x 10 x 40

Pendlay Rows
6 x 115
6 x 115
8 x 115

Bench Dips
10
10 +25
10 +25

Planks
45 sec
35 sec
30 sec

NOTES
Good day in the gym. Still a little rushed, can't wait for life to slow down.
__________________
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
bamazav is online now   Reply With Quote


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Old 12-05-2013, 01:51 PM   #918
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
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: 4,893
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
My Mood: Amazed
Reputation: 221574
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 12/5/13 Dog House Training

I am leaving in a few hours for a meeting in Atlanta and wanted to be sure to get some dead lifts in before departing.

Deadlifts
Warmups
5 x 135
3 x 185
3 x 225

1 x 275
1 x 295
1 x 315
5 x 225

Quad Blaster
3 x 10 x BW

Glute Ham Raise superset with Good Mornings
3 x 10 x BW ss 3 x 10 x 100

NOTES
Legs were still feeling Monday's leg work. Rolled and stretched before hitting the Dog House.
Deads - No belt or knee sleeves. Just me and the iron. felt good man!

All of the rest of the session was icing.
__________________
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 12-05-2013, 06:37 PM   #919
Hunterace
Hunterace
is mental!!!
I'm quitting next week!
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Points: 17,397, Level: 84 Points: 17,397, Level: 84 Points: 17,397, Level: 84
Activity: 5% Activity: 5% Activity: 5%
 
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Default

Still killing it I see! Keep smashing Bam!
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My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 12-09-2013, 05:11 PM   #920
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
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: 4,893
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
My Mood: Amazed
Reputation: 221574
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Default 12/9/13 Dog House Training

Deadlifts - no belt, no versa grips, no knee wraps or sleeves
5 x 135 wu
3 x 225 wu
5 x 2 reps x 275

Rack Pulls - used Versa grips and belt from here on out
2 x 3 x 290

2" deficit Deadlifts
2 x 5 x 240

Lat Pulldowns
4 x 15 x 50

Shrugs
3 x 10 x 225

Chin ups
5
4
4

NOTES
Finished with all my travels until May. Now it is time to focus. Found out today that there is a local meet in Mid March. Now considering giving it a go. It is about 6 months before I planned to do a meet, but I feel it might be good to get my feet wet before the October meet.
__________________
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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