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Old 05-28-2012, 09:03 AM   #31
bamazav
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Default 5/28/2012 Dog House Training

Starr 5 x 5 Heavy Day


Never forget the price that was paid that we can live free!
Supps
1 hour prior- 2 scoops of Con-cret, 25 g Karbolyn, 1 level scoop of Whey Iso
Cup of Coffee
15 minutes prior - Beta Cret
Intra - 25 g Karbolyn, 1 scoop of Gluta-tren
Post - 2 cups of Calorie Countdown, 50 g Karbolyn, 1 Level Scoop of Whey Iso

Warm up
5 minutes on bike
5 Goblet Squats
5 empty bar squats
Tube Shoulder work
5 empty bar press

Working Sets

Squats
5 x 85
5 x 105
5 x 125
5 x 150
5 x 171

Bench Press
5 x 60
5 x 80
5 x 95
5 x 110
5 x 127.5

Pendlay Rows
5 x 65
5 x 85
5 x 95
5 x 110
5 x 127.5

Reverse Hyperextensions
10 x 20
10 x 30
10 x 35

Hanging Knee Raises
3 x 10 x BW

NOTES
This week is essentially a break in week. I decided to go with the 5 x 5 method of strength training. When I played ball, my favorite coach would remind us to focus on the basics, this is what the 5 x 5 does.

Squats - every rep HTC. controlled and proper form. That will be the name of the game.
Bench Press - Felt remarkably good
Pendlay Rows - reset between each rep.
Reverse Hyper - good lower back work
Hanging Knees - 1st set Center, 2nd set Right, 3rd set Left

Overall a nice session. Rest only long enough to log and change plates.

Early morning training today. The Karbolyn came in handy. No loss of energy, in fact energy to spare. I am really liking this stuff.
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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 05-30-2012, 12:36 PM   #32
Rich Knapp
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Old 05-31-2012, 01:17 PM   #33
bamazav
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Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
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Fav Supp: Deadlifts
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Starr 5 x 5 Light + Deads


Goal? Bigger, Stronger, BAMA

Supps
1 hour prior - Con-cret
Intra - Gluta-Tren
Post - Whey, Casein, Karbolyn 50 g

The Work

Back Squats
5 x 85
5 x 105
5 x 125
5 x 125

Seated Overhead Press
5 x 65
5 x 85
5 x 100
5 x 120

Deadlift
5 x 135
5 x 155
5 x 185
5 x 207.5

Chin ups
5 x BW
5 x BW
5 x BW

NOTES
Didn't get into the Dog House until about 8:35 PM. Not optimal as it threw my supp schedule all to whack. No worries, goal wasn't the supps but the work. After talking with my daughter, the nurse practioner, and my son, the Athletic Trainer, I suspect a touch of tendonitis in left arm around the delts. Will keep this under watch.

Squats - Light work, so not much to say
Overheads - Last set was work, I will microload this up from here. I will add 1lb next week.
Deadlifts - Total reset between each rep, after all these are dead lifts. Nice work, good place to start, number should start to go up fairly quick.
Chins - I do abs on Mondays and hit them indirectly with the other work, so I will be doing chins on Wednesdays as my accessory work. I will add weight when I can get to 3 x 10 x BW. Next week, goal is to add at least one rep to set one. I will go from set to set, bringing them up. so next week goal is 6, 5, 5 then 6, 6 , 5 then 6 across, you get the point.

Looking forward to Friday.

Karbolyn Update
Ordered another tub of Karbolyn to get me through June. Went with the unflavored so that I can mix it with anything. I continue to like this product. More later.
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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 05-31-2012, 01:39 PM   #34
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Good job man! Make sure you warm those shoulders up real good.
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Old 06-01-2012, 02:25 PM   #35
bamazav
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Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
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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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Default June 1, 2012 Dog House Training

Starr 5 x 5 Medium Day



Supps
1 hour prior - Karbolyn and Con-cret - finished off the Con-cret
15 min prior - Beta-cret
Intra - Gluta-tren - finished off the Gluta-tren
Post - Whey, Casein, Karbolyn

[i]Warmup[/u]
5 minutes biking
Body weight Squats
Bar only Squats
Shoulder routine

Working Sets

Squats
5 x 95
5 x 115
5 x 135
5 x 155
3 x 185
8 x 136

Bench Press
5 x 65
5 x 85
5 x 95
5 x 115
3 x 132.5
10 x 100

Pendlay Rows
5 x 65
5 x 85
5 x 95
5 x 115
3 x 132.5
10 x 100

Straight up Walker Dips
3 x 10 x BW

Tricep Bar Spider Curls
3 x 10 x 60

Skull Crushers
3 x 10 x 45

NOTES
Nice pace today. Felt good heading into the Dog House. Could have finished a lot quicker if I wasn't playing lift and throw with the dog through most of the session.

Squats HtC each one. Light sets had a hold at the bottom. so far no back issues.
Bench Press - Felt pretty good. Feel like I am finally getting the form down.
Pendlay Rows - Felt these in the back. Overall, went fairly easily.
Walker Dips - Tried to focus on hitting triceps. Started body weight. Since these came easy today, I will add weight next week.
Spiders - Added 5 lbs and a new high for me. Will keep weight here next week as last few reps of each set were not uber clean.
Skulls - Added 5 lbs. Since no set ended cleanly, I will keep weight here next week.

Karbolyn Update
New tub arrived today with my recent protein order. I love this stuff. I am eating low carb and cylingand this product allows me to surround my training with carbs. I have had no loss of strength or energy while using karbolyn. No ill side affects. This is a keeper.

Great Week, look forward to next. Here is some sample tunage from the Dog House today.


__________________
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 06-04-2012, 11:45 AM   #36
bamazav
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Dog House Training, home of the WalkerDips!Geezers Rule!
Bigger, Stronger, BAMA!
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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
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Fav Supp: Deadlifts
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Default 6/4/2012 Dog House Training

Starr 5 x 5 Week 2 Day 1



"Eye of the Tiger baby, eye of the tiger"

Prestuff
Combat Powder and karbolyn hour prior
Beta-cret 15 minutes prior
BCAA and Karbolyn Intra
Whey Iso, Casein, Karbolyn - Post

Warmups
5 minutes bike
Shoulder routine

Working Sets

Squats
5 x 95
5 x 115
5 x 135
5 x 155
5 x 190

Bench Press
5 x 65
5 x 85
5 x 95
5 x 115
5 x 132.5

Pendlay Rows
5 x 65
5 x 85
5 x 95
5 x 115
5 x 135

Reverse Hypers
3 x 8 x 40

Hanging Knee Raises
3 x 8 x 40

NOTES

Was looking forward to the Dog House today. Felt really tired, didn't sleep real well, but was not going to let that hold me back. I am sticking to the plan, actually bumped a few up to make the plate switches easier.

Squats - I am being very intentional about taking these as deep as possible. Slow and deep. If that means I have to sacrifice some weight, so be it. I will not let form do me in.

Bench - felt pretty good. I am working on patience with these.

Pendlay's - These are coming along well. focused on working the back not just moving the weight.

Today's session was fun, was able to work quick but effectively. Bring on Wednesday!

Karbolyn Thoughts
I usually train fasted. In the morning after I get everyone off to school. With the Karbolyn, there has been no lack of energy, in fact more in the tank. I have been able to work quickly and efficiently with not feeling that I am losing strength, no quite the opposite. I am feeling stronger.

I am also eating very low carb. Karbolyn is allowing me to cycle without the bloat and eating extra meals. I can't recommend this product enough.
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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 06-04-2012, 12:22 PM   #37
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I am loving the workouts! Bill Starr is my favorite strength coach.
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Old 06-04-2012, 12:28 PM   #38
Rich Knapp
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You are finding some of the same things I have with the extra carbs and no bloat or gaining what you don't want to gain.
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Old 06-04-2012, 12:37 PM   #39
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
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Fav Supp: Deadlifts
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Quote:
Originally Posted by miked96 View Post
I am loving the workouts! Bill Starr is my favorite strength coach.
I am adding in micro loading into the mix too. When I stall, I can still push up .5 lbs at a time. I like the structure of this plan.

Quote:
Originally Posted by Rich Knapp View Post
You are finding some of the same things I have with the extra carbs and no bloat or gaining what you don't want to gain.
I am also amazed by how well and easily it mixes. I have used waxy in the past and had a buger of a time getting it all mixed.
__________________
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 06-07-2012, 07:13 AM   #40
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
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Default

Starr 5 x 5 Light Day


Deadlift Day!

Pre-stuff
Karbolyn and Whey Iso 1 hour prior
Karbolyn and BCAA during
Karbolyn, Whey Iso, Casein (had to finish the jugs) post

Warmup
5 minutes on Bike
Tubes
Empty bar lifts

Working Sets


NOTES
Congrats to BAMA Women's Softball for bringing home the 4th National Championship of the year for UA.


Light day today, Focus on Deads. Realized today that next week I will have all week to train and then I will have two full weeks of ????????. I leave next Friday afternoon for AL to attend my wife's 30th, following Sunday to Knoxville and Louisville. Meeting all week in Louisville, with my Seminar on Wednesday at 8 AM. Back to Knoxville on Friday, home on Saturday, MOnday leave for DC back Wednesday night or Thursday. I will do one of two things when returning, either reset and start this 5 x 5 over or start fresh with the 5/3/1 fullbody. At any rate, should give my arm some time to heal up.

Squats - Could not bring myself to ramp up to 135. Seemed like a total waste of good iron.
Seated OHP - The possible tendinitis has reared it's ugly head. These were painful to do. Will need to think this one through. Anyone familiar with pain where the delts connect to the arm, about mid arm? All the medical folks in the family lean toward tendinitis due to the lack of pain doing anything but lifting movements like Bench or Overheads.
Deadlifts - Worked a good sweat, but these came easy.
Chins - Was hurrying the last set, because I forgot about an appt and was late. Also rushed the rest. Only 4 on last set was not good.

Let's see what Friday brings.
__________________
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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