Dog House Training

[bamazav]

Originally Posted by BendtheBar

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.

what do you think of this?

horizontal push/pull on Mondays
- Emphasis on chest, triceps and back
Legs on Wednesday
- quads, ham and glute work
vertical push/pull on Fridays
- Emphasis on shoulders, biceps and back

Will make use of the pump sets, as they have been productive IMHO, but the separation between Monday and Friday will give my joints some time to rest and recover.

Impressed that you have had conversations with Clarence Bass.

[BendtheBar]

Originally Posted by bamazav

what do you think of this?

horizontal push/pull on Mondays
- Emphasis on chest, triceps and back
Legs on Wednesday
- quads, ham and glute work
vertical push/pull on Fridays
- Emphasis on shoulders, biceps and back

Will make use of the pump sets, as they have been productive IMHO, but the separation between Monday and Friday will give my joints some time to rest and recover.

I like that. Are you going to do any back and worth between pressing and pulling movements, or just knock out one movement at a time?

Impressed that you have had conversations with Clarence Bass.

He was a class act. A real throw back kind of guy.

[bamazav]

Originally Posted by BendtheBar

I like that. Are you going to do any back and worth between pressing and pulling movements, or just knock out one movement at a time?

I hadn't thought about that. Might be fun to match some antagonistic movements together. Had planned to do straight sets of like bench press and then straight sets of bent rows.

Originally Posted by BendtheBar

He was a class act. A real throw back kind of guy.

That is cool.

[BendtheBar]

Great football game tonight.

[bamazav]

Originally Posted by BendtheBar

Great football game tonight.

My stomach was in knots. I usually don't watch the 2nd half of night games as they throw off my Sunday routine. I started this one but when my boy Yeldon fumbled, I took my sick self to bed. We were waiting for all the phone calls from friends in New Orleans to start. Woke up refreshed and pleasantly surprised.

[BendtheBar]

Originally Posted by bamazav

My stomach was in knots. I usually don't watch the 2nd half of night games as they throw off my Sunday routine. I started this one but when my boy Yeldon fumbled, I took my sick self to bed. We were waiting for all the phone calls from friends in New Orleans to start. Woke up refreshed and pleasantly surprised.

Big missed field goal, and then a rapid drive. I hope you get to see it.

[bamazav]

McCallum Hybrid Training
Horizontal Push/Pull

WARMUP
Plate Rotations
Scarecrows
Y's
Shoulder Dislocates
tube Shoulder routine
Warmup lift

WORKING SETS

Flat Bench Press
5 x 95
5 x 115
5 x 135
4 x 155
4 x 155
PUMP SETS
10 x 8 x 75

Smith Pendlays Plate Weight Only
5 x 70
5 x 80
5 x 85
5 x 85
5 x 85
PUMP SETS
10 x 8 x 75

DB Incline Press
5 x 8 x 35

Kroc Rows
5 x 5 x 60

Walker dips
3 x 10 x BW

French Press
3 x 10 x 35

NOTES
Moved from a fullbody to a push/legs/pull variation to allow more recovery time for my shoulders and elbows. They were not handling the frequency of the fullbody work as well as I would like. Diet wise, I am trying to eat at maintenance or above until after the holidays. This past weekend was not great quantity wise as I had a bunch of events to attend. Food was great, but not enough. At the banquet Saturday night, I could have eaten another two or three plates full, but that wasn't happening. Anyway, tonight is the last "event" I have to attend for a few weeks so things should pick up.

Bench Press - While my heavy sets are a slight step back. I wanted to focus on clean reps. When I get 5 clean on at least two sets, I will add some weight.
Smith Pendlays - These were tough today. After 5 of the pump sets my mind was saying, "You're done!" I didn't accept that and pressed on. I am feeling them right now, but it is worth it.
DB Incline - Will increase the weight next Monday
Krocs - Will stay here until I hit at least 8 reps per set
Walker Dips - Done straight up to focus on the triceps a little more. First two sets were surprisingly easy. I will either add sets or weight next week.
French Press - By this time I had been in Dog House over an hour and 15 and needed to get to office, so I flew through these. Will at sets next week.

Pace was slower than I would like today, partly because of routine change and partly because of the dog wanting me to throw the ball between every set. One or the other hindrance will be gone next time.

[BendtheBar]

Very good workout. Quality volume.

[MikeM]

Nice plan. Hope it helps the joints. Workouts looking good.

[bamazav]

Legs tomorrow, if I am over this sick feeling in my stomach over these elections. I just can't believe the way some people think.