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Old 12-12-2013, 03:20 PM   #41
bamazav
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Dog House Training, home of the WalkerDips!Geezers Rule!
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Default 12/12/13 Dog House Training

12/12/13 Dog House Training

Squats
10 x 45
5 x 135

8 x 3 x 185

Front Squat
5 x 105
5 x 105

Pause Squats
3 x 5 x 170

Poor man's Glute Ham Raise
12 x BW
15 x BW
15 x BW

Back Raises
4 x 12 x BW

Chins
6
5
5

NOTES
Mind was distracted today, but I tried to fight it off and focus on the task at hand.
[b]Squats[b] - Speed definately slowed down by about the 5th or 6th set. Felt good though.

Pause Squats - tougher than I expected, but again, it felt good.

Overall, my legs got some work in and I am pleased to get a session in with minimal interruptions.

Purus Labs
Condense - needed the focus and Condense supplied. Increased dosage to 2 scoops. No ill affects and I powered through session. Cool!
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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 12-12-2013, 09:32 PM   #42
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Good training bamazav, glad you are enjoying the stack!
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Old 12-14-2013, 12:56 PM   #43
bamazav
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Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,391, Level: 97 Points: 26,391, Level: 97 Points: 26,391, Level: 97
Activity: 11% Activity: 11% Activity: 11%
 
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Join Date: Nov 2010
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Fav Supp: Deadlifts
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Default 12/14/13 quickee Gun Training

Alternating DB curls
3 x 10 x 50

DB Overhand Curls
3 x 10 x 35

Bench Dips
10 x BW +44
10 x BW +44
15 x BW +44

Chins
5

NOTES

This was just a fun light day while I worked with the Team Dunamis kids.

Had to leave after first set of chins, so I will be doing some off and on all day, when I walk by chin bar in room.

Purus labs

So I took two scoops of Condense before I left to pick up my daughter at school yesterday. I had beta tingles for most of the 3.5 hour trek. Today I took one scoop before the Gun Training, again, lengthy tingles. It is odd, because I have not had the tingles with this product. Must have hit the patch of beta alanine that had settled a bit.
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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 12-16-2013, 07:11 PM   #44
bamazav
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Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
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Points: 26,391, Level: 97 Points: 26,391, Level: 97 Points: 26,391, Level: 97
Activity: 11% Activity: 11% Activity: 11%
 
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Default 12/16/2013 Cube Boss Training

Deadlifts
5 x 133 wu
3 x 167


3 x 8 x 207

Rack Pulls
2 x 5 x 226

4" Deficit Deadlifts
5 x 187
5 x 187

lat Pulldowns
15 x 60
15 x 60
12 x 60
12 x 60

Shrugs
3 x 5 x 226

Chin ups
6
4
4

Hanging Knee Raises ss with Frog Crunches
20 x BW ->15 x BW
10 x BW ->10 x BW
10 x BW ->10 x BW

NOTES
Two of my children (actually adults now) trained with me. Between the phone call from one of the elders and spotting, this took me longer than I had planned.

Deads - 8 sets of three are more exhausting that you would think.
Rack Pulls - These felt almost wrong they felt so light.
Deficit Deads - I didn't have my 2 x 4's so I used an aerobic step to create the deficit. 4" made a huge difference.
Shrugs - I wanted 3 x 8 but it was not happening today, I could barely grip the bar for 5
Chins - I am pleased with these, I feel as they are really starting to come along. When I can get to 3 sets of 10 consistently, i will begin to work on pullups.
ab work - it was ab work

Purus Labs
Condense - Scoop and a half today. Great focus, despite the disractions. I didn't notice the tingles today. Strength and pump were good.
__________________
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 12-17-2013, 07:12 PM   #45
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,391, Level: 97 Points: 26,391, Level: 97 Points: 26,391, Level: 97
Activity: 11% Activity: 11% Activity: 11%
 
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Join Date: Nov 2010
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Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 12/17/13 Cube Boss Training

Bench Press
Warmups
10 x 45
5 x 89
3 x 133

Working Sets
5 x 2 x 150

Close Grip bench Press
2 x 3 x 155

Pause Bench
2 x 5 x 140

Lat Pulldowns
4 x 15 x 60

DB Front Raise ss with Side Laterals
8 x 15
6 x 15
5 x 15

Chins
5
4
5

Ab roll outs
2 x 10

Frog Crunches
2 x 20

NOTES

Bench- I am working to get this number up. My goal is to be at or over 200 lbs 1 RM by March.

CGBP - I put my hands inside the knurling on the smooth part. Not as close as I had been doing but closer than a normal bench. Still tough.

Between the Lat Pulldowns and the Chins I felt like this guy.



Purus Labs
Condense - 1.5 scoops today provided great focus and amazing pump. My chest and lats were swole beyond normal. No tingles today, but enjoyed it none the less.
__________________
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 12-20-2013, 10:06 AM   #46
bamazav
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Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,391, Level: 97 Points: 26,391, Level: 97 Points: 26,391, Level: 97
Activity: 11% Activity: 11% Activity: 11%
 
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Default 12/19/2013 Cube Boss Training

Squat Day ... Otherwise known as Squat Rack Attack

Try #2 on logging this. I highlighted this to cut and past and accidentally pasted over it, deleting the initial post.

Squats
Warm ups
10 x 45
5 x 89
3 x 135


3 x 8 x 200

Front Squats
2 x 8 x 105

Pause Squats
8 x 140
5 x 187.5
5 x 187.5

RDL
3 x 10 x 135

Chins
5
4
4

Good Mornings
3 x 10 x 100

NOTES

This is my second full week of this Cube Boss plan. i am really enjoying it and benefiting from it. My joints and connective tissue feel better and I do not feel like my strength has suffered but grown. Each day, I have walked away with different feelings about the session, but never once feeling as though I didn't accomplish anything. I am looking forward to seeing where this will take me.

Squats - 70% of the 1 RM for at least 8 reps. Done, but last set was just barely.

Front Squats - My FS is so much lower than my BS that I am using my FS percentages. Still, felt great, fire building in the quads.

Pause Squats - 65% of 1 RM and these kicked my butt. First set was me not thinking and looking at my notes. Got the weight where it was supposed to be. Shot for 8 reps, got 5 before form broke. Not a good squat if you are standing on your tippy toes.

Romanian Dead Lifts - Church gym not a good set up for my Poor man's GHR, takes too long when time is tight. Focused on hitting the hammies.

Chins - These are progressing rather well. I hope to be at three sets of ten soon.

Good Mornings - Another hitting of the hamstrings.

Overall a good session. I need to reevaluate my training time so that I am not so rushed. Even on a good day I am looking at about 1 hour 15 minutes from start to finish.

Tomorrow I enter into the Masters classification and begin my quest for a VA State record. I am on a very slow cut to try to get to the 181 weight class, but am not sure that stressing about that is going to help me much. Not too mention that this time of year is not the best to be avoiding foods. Any way, either later today or tomorrow is arms and shoulder work. Some overhead work, bicep blasting and triceps targeting, goal? Great guns!

Purus Labs
i continue to use the Condense for my pre-workout, palying with dosage to find that which is optimal. Today I used about 1.75 scoops. No negative side affects, great focus and energy (both 9/10). I only felt tingles, like beta tingles, in my legs about half way though my Front Squats. It was really weird. I am nearing the end of this tub, but will continue to log until finished and final review is posted.
__________________
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 12-20-2013, 01:36 PM   #47
moeheep
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wants a 900lb Total
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That was a pretty aggresive leg workout!
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Old 12-20-2013, 02:49 PM   #48
bamazav
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Dog House Training, home of the WalkerDips!Geezers Rule!
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Points: 26,391, Level: 97 Points: 26,391, Level: 97 Points: 26,391, Level: 97
Activity: 11% Activity: 11% Activity: 11%
 
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Default

Quote:
Originally Posted by moeheep View Post
That was a pretty aggresive leg workout!
Thanks. Not that aggressive but challenging.
__________________
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 12-22-2013, 07:52 PM   #49
Randoja
Randoja
was born to squat.
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Points: 7,234, Level: 56 Points: 7,234, Level: 56 Points: 7,234, Level: 56
Activity: 10% Activity: 10% Activity: 10%
 
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Default

Looks like an awesome week of training! Sorry I missed a few workouts, was out of town and didn't get on the forum much.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 12-23-2013, 08:38 PM   #50
bamazav
bamazav
Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,391, Level: 97 Points: 26,391, Level: 97 Points: 26,391, Level: 97
Activity: 11% Activity: 11% Activity: 11%
 
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,888
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
My Mood: Amazed
Reputation: 221474
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 12/23/2013 The Cube Boss

Deadlift
Warmup lifts
5 x 133
3 x 183
2 x 221


3 x 8 x 241

Plate Deficit Deadlifts
2 x 6 x 221

Rack Pulls
2 x 6 x 221

Lat Pulldowns
15 x 70
3 x 12 x 70

Shrugs
3 x 10 x 203

Chins
5
4
4

Frog Crunches superset with Planks
25 -> LAP
15 -> LAP
10 -> LAP

NOTES
LAP = Long as Possible

Great session, though every muscle in my body is exhausted. Tomorrow is bench for reps.

Purus Labs
Condense - As I near the end of my tub of Condense I continue to find the focus and strength amazing. I was not going to let anything stop me today.

Taste 9/10
Mixability 9/10
Focus 9/10
Strength 9/10
__________________
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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