Dog House Training

[BendtheBar]

I love it! have a good Sunday.

[bamazav]

McCallum Hybrid Training



Warmups
5 minutes on the bike
Inversion
Step ups
Lunges
Plate shoulder rotations
Scarecrows
Rotator work
empty bar squats

Working Sets

Leg Curls
3 x 10 x 55
Leg Extensions
3 x 10 x 55

Back Squats
10 x 95
8 x 135
5 x 185
5 x 205
3 x 225
DB Pullovers
5 x 10 x 20

Hip Thrusters
5 x 10 x BW+35

Behind the Neck Presses
5 x 95
5 x 115
5 x 135
5 x 135
5 x 136 PR
PUMPSETS
10 x 8 x 75

Smith Pendlays
5 x 5 x 75 PWO

DB Inclines
10 x 35
10 x 35
15 x 35

WG Pullups
3
2
2
2
2

NOTES
Nothing happening in our part of the world today, Sandy has shut everything down. Lots of wind and rain. We are pushing 10-12 inches of rain since Saturday. Still, it made a nice day to workout.

Leg Curls/Extensions - all of my leg work for the foreseeable future will include hamstring and quad work, with a lean toward more hamstring work. Didn't want to tire my legs out too much before squatting.
Squats - I was going to just do some higher rep light work, but I felt so good after the first set that I wanted to see what I could do. I have not done any heavier back squats since early June. 5 x 225 is my best set ever and that was over a year ago. These were not that difficult, I got out over my toes and from was breaking down so I racked it. If I had stopped, taken a few breaths and proceeded slowly, I probably could have tied or beaten my previous PR. Still, I was extremely happy.
Hip Thrusters - Starting to get in the groove with these. Goal, to build "a butt."
I had a nice lengthy inversion break at this point and it felt great!
BHNP - slightly wider grip, two fingers wider, lift felt better. I am microlaoding at this point. PR via microload FTW! The Pumpsets were great but wore me out.
Smith Pendlays - Was planning to give Rack Pulls a go, but after the squat success I didn't want to push things too much. Wide grip and pulled to the chest. Really hits the upper back.
DB Incline Bench - quick, light, chest hit. Felt good.
WG Pullups - Doing these pre-exhausted is probably not smart, but they are moving forward slowly.

Good session. Since everything is shut down, I took my time, about an hour and a half. Wednesday, Ham emphasis, Bench Pumps and possible Rack pulls.

[BendtheBar]

Microloading, but hitting consistent PRs on presses. Keep that up ye olde geezer.

[bamazav]

Originally Posted by BendtheBar

Microloading, but hitting consistent PRs on presses. Keep that up ye olde geezer.

I am working on it!

[bamazav]

McCallum Hybrid Training



Warmup
5 minutes Bike
Step ups
BW Squats
Shoulder Dislocates
Plate Rotations
empty bar lifts

WORKING SETS

Leg Curls
4 x 10 x 55
6 x 55

Hip Thrusters
5 x 10 x 35

GHR
3 x 10 x BW

Bench Press
5 x 95
5 x 115
5 x 135
5 x 155
5 x 157PR
PUMPSETS
10 x 8 x 85

Rack Pulls
5 x 135
5 x 185
5 x 205

Glass OHP
3 x 5 x 50
Hanging Knees
3 x 10 x BW

NOTES
First day that I needed long sleeves in the ole Dog House, it was just cool enough.

Leg Curls - My legs were still feeling Monday's session a bit. The added emphasis has done two things, helped the back discomfort and helped my quad work
Hip Thrusters - Will be adding some weight next time. Trying to figure out how best to do this, as the weight is sitting right on my bladder, which is no fun.
GHR - Getting better, still not smooth and still need a push back up. Will keep working on these
Bench Press - Micro Loading FTW! Another pound. Difference this week was the first four reps were pretty clean, last one was a struggle. Progress in every way.
Rack Pulls - I haven't done these in ages and wanted to see how they felt. Every rep went up easy, and I felt pretty good. Actually so good that I pulled too quickly, not stopping dead at the bottom. For me this leads to poor form. Next time I will slow down and focus on good, clean form.
Glass OHP/Hanging Knees - had to cut these two three sets due to time. Will add weight to OHP next time.

[BendtheBar]

Another day, another step forward. Stay healthy and strong.

[bamazav]

Originally Posted by BendtheBar

Another day, another step forward. Stay healthy and strong.

With the exception of a small twinge in my shoulder, need to warm up more, I feel the best I have felt in a long time. These sessions are trying me and tiring me, which I believe is a good thing. I come out feeling like I have accomplished something. I am feeling and looking stronger, both wins in my book.

[MikeM]

Feeling good, making progress everywhere, able to do squats and deadlifts again without concerns. Man, you are winning all over.

Great stuff, Bama.

[bamazav]

McCallum Hybrid Training



Preaching to myself here.

Warmup
Three hours of running around town hunting Nacho trays for the band
Shoulder warm up.

WORKING SETS

Leg Curls
10 x 50
15 x 50
15 x 50

Leg Extensions
15 x 50
15 x 50
15 x 50

Vertical leg Press
10 x 100
10 x 100
10 x 100

BHNP
5 x 95
5 x 115
5 x 125
5 x 125
5 x 125
PUMPSETS
10 x 8 x 75

Smith Pendlays
3 x 8 x 70 PWO

NOTES
This was one of those days when even the 5 lb plates weighed a ton. Was not good.
Leg Press - It is official, I hate this thing. Nuff said.
BHNP - Arms worn out heading in, this wore them out some more.

Grade today? C

I have been experimenting with McCallum's training thoughts. I like the pump sets, but even with the alternating chest and shoulders, my joints are hating them. I like to deload every 4-6 weeks, I have felt like I needed extended rest about every other week while on this protocol. Lesson learned? McCallum's pump sets and fullbody training do not like my nearly 49 year old body. I am going to modify things a bit. Next week I will move to a Vertical/Legs/Horizontal routine next week.

On a better note. I am still breathing, in the best shape of my life and I have a great family. One bad session won't change that.

[BendtheBar]

Lesson learned? McCallum's pump sets and fullbody training do not like my nearly 49 year old body.

I understand. There have been so many things I want to try but my body just doesn't want in on the deal.

Clarence Bass is a wise man. He told me to cut back and periodize.