Dog House Training

[emekajokammor]

Originally Posted by bamazav

Thanks man. That is the plan!


My Smith is one that is straight up and down, some are at an angle. I do indeed set the bumpers at the very bottom. This actually puts the bar only about an inch higher than it would be if I was pulling 45's from the floor. Since I have long limbs, it works great for me and allows a full ROM. I am growing to really like this exercise.

So hard to find a straight up and down smith in a gym. They are all on that angle that messes with my ROM on certain lifts

[bamazav]

Originally Posted by emekajokammor

So hard to find a straight up and down smith in a gym. They are all on that angle that messes with my ROM on certain lifts

I stumbled upon this one while hunting some equipment for the Ministry gym. It's primary use these days? Pendlays, Glass Style OHP, and GHR. It has paid for itself in that respect.

[bamazav]

McCallum Hybrid Training

THE WORK

SQUATS
10 X 135
10 X 135
20 X 135
db PULLOVERS
3 X 10 X 20

GLUTE HAM RAISE
10 X BW
10 X BW
15 X BW

BENCH PRESS
5 X 95
4 X 135
PUMPESETS
10 X 8 X 75

SMITH PENDLAY
3 X 8 X 60 - PLATE WIEGHT ONLY

GLASS STYLE OHP
3 X 8 X 50 - PLATE WEIGHT ONLY

HANGING KNEE RAISES
3 X 10 X BW

NOTES
This will be a shortened week for me as I leave Thursday evening for Alabama, my son graduates on Saturday. Was looking forward to hitting it today.

Squats - will add 10 lbs next week and work toward another 20 rep set. Last week I over thought things and form broke down. Today I just hit the rack and knocked out some squats, no thinking, just doing. Worked.
GHR - Getting better but still long for the day I can go down and come up without a push off.

Bench Press - No PR, was focusing on hitting the chest as best as I could. Next time I will shoot for a 5 x 5 x 135 and then I will increase weight

Smith Pendlay - Focused on my squeeze. Just sitting here a tad uncomfortable as some DOM action has kicked in right where it should be.

Glass OHP - Simply didn't want to leave the shoulders out. Wednesday I will hit the shoulders harder, as I won't have my regular Friday session.

Hanging Knees - I am trying to come to grips with the reality that I need to increase both my ab work and my cardio if I want to reach my goals. It is not much, but it is a start.

[BendtheBar]

Safe travels. How has the body been holding up lately?

[EliteDreams]

Lots of work,nice variety!

You reminded me to do cardio...

[bamazav]

Originally Posted by BendtheBar

Safe travels. How has the body been holding up lately?

Body is dong well, staggaring the pumpsets has helped. I have the Bench on Mondays and BHNP on Fridays with legs sandwiched in between, that seems to be working well so far.

Originally Posted by EliteDreams

Lots of work,nice variety!

You reminded me to do cardio...

I will do my cardio if you do yours.

[bamazav]

McCallum Hybrid Training



WORKING SETS

Rack Dead Lifts
5 x 135
5 x 185
5 x 255
4 x 275

Behind the Neck Presses
5 x 95
5 x 115
5 x 135
5 x 140 - PR
5 x 145PR
PUMPSETS
10 x 8 x 70

Vertical Leg Press/Leg Curls Super set
10 x 120
8 x 140
8 x 140
Leg Curls
15 x 50
15 x 50
12 x 50

Incline Bench
5 x 95
5 x 115
8 x 135

NOTES
Dilly dallied this morning and got started late. Over all I felt good.

Rack Deads - Trying not to push the weight too fast, but feel bad for not doing more than 275.
BHNP - PR on heavy sets, actually felt pretty easy. Pump sets felt too light until the last two sets, then the pump hit.
Vertical Leg Press/ Leg Curls - goal? wear legs out. Still trying to get used to the leg press. Today felt much better, but still a bit awkward. The high rep leg curls were painful in a good sort of way.
Incline Bench - a good finish to a good day.

Heading to Tuscaloosa tomorrow. We will be gone through Monday. Will catch up on journals when we return.

[BendtheBar]

Presses are starting to creep into some really strong numbers. Those pump sets look crazy by the way.

[bamazav]

McCallum Hybrid Training

THE WORK



NOTES
Well, I am now the proud parent of a University of Alabama Graduate. Trip went great. Good to have the entire family together, even if only for a weekend. Now to pray a job for Josh.

I was ready to get back in the Dog House. Lay offs can sometimes be depressing.

Rack Deads - Slow and steady increases. This week I increased total sets and reps, adding two reps to the top set. Will add a little weight next week.
Inclines - Not for strength building but muscle building. Focused on pecs, did hit them.
Vertical Leg Press/leg Curl superset - These were also muscle building, leg tiring in their goal. Look easy on paper, but I am glad I was already laying down when finished.
Glass OHP - Just enough shoulder work to get the breathing and heart rate up, not too much as to wear the shoulders out before the Shoulder emphasis on Friday.

Short and sweet, but right to the point. Having the boys home, meant the dog had someone else to pay attention to so I could focus entirely on the weights. Loved it! I am now thinking through my dietary goals for the upcoming year. I am glad I have taken some time to free eat, so to speak, as my metabolism needed some recovery time. I plan to start the cut down on January 1, with a slow cut down to muscle viewing size.

[BendtheBar]

Well, I am now the proud parent of a University of Alabama Graduate.

Nice Christmas present.