Dog House Training

[bamazav]

Originally Posted by IronWill

Way to go Bama!

Originally Posted by BendtheBar

Best of luck Bama.

Saw the discussion. Work it hard.

Slow and steady. Building a BIGGER, STRONGER, BAMA

[bamazav]

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.

[RobMoriRB]

Solid work out you had their..

[bamazav]

Thanks. Week 1 light day, hard to tell much of anything. It did feel good to get at it.

[BendtheBar]

Squats - Light work, so not much to say

Good start Bama. Work this hard. I know you can hit any goal you set.

[bamazav]

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.

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

Lecrae - Background Ft. Andy Mineo (C-Lite) (@Lecrae @AndyMineo) - YouTube

Lecrae - Background Ft. Andy Mineo (C-Lite) (@Lecrae @AndyMineo) - YouTube

Switchfoot - Afterlife (Lyric Video) - YouTube

Switchfoot - Afterlife (Lyric Video) - YouTube

[BendtheBar]

Nothing but goodness in here.

[bamazav]

Originally Posted by BendtheBar

Nothing but goodness in here.

Thanks Steve. Presses started a little high, pulls a little low, but it will all work out in a few weeks.

[IronWill]

Nice goin! How's that Karbolyn stuff?

[RobMoriRB]

Solid work out