Dog House Training

[bamazav]

Originally Posted by RobMoriRB

Solid incline work keep it up bama

Thanks, I am working on it. Would love to hit 175 in the next month and 200 before years end.

[bamazav]

DC TRAINING

WORK

Alt. DB Curls
7x42.5 +6 +6

Standind DB Reverse Curls
12x22.5 +8 +12

Seated Calf Raises
12x160 PWO

Hip Thrusts
9x135

Hack Squats BB
10x225
20x155

NOTES
No partner or drive today. Low pressure system caused head to pound. Quick session.

Reverse Curls - obviously, the weight was too light. It was an increase over last time, but still too light.
Seated Calf Raise - Used my Smith machine which made it easier to apply weight. Not knowing the actual weight of the bar, I recorded the plate weight only. I held each rep at the top and the bottom.
Hip Thrusts - Biggest crap of the day. On ninth rep, bench slipped as I was at bottom of rep, I could not recover with out risking injury so I called it.
BB Hack Squats - Weight was too light on both sets.

[BendtheBar]

Keep hard after it.

[bamazav]

DC Experiment

Decline Press
5 x 45 wu
5 x 95 wu
3 x 135 wu
6 x 165 +4 +3

Arnold Presses
8 x 40 +5 +4

Larry Scott Pushdowns
5 x 40 wu and setup test
8 x 55 +5 +3

Wide Grip Pullups
2
1
1

Kroc Rows
15 x 60 - Right Side
15 x 60 - Left Side

NOTES

No partner again today, so all sets were taken to near failure.
Decline Press - increase of 2 lbs
Arnold Presses - increase of 5 lbs. Form was not great so I will stay here next time.
larry Scott PD - increase of 5 lbs
WG Pullups - I HATE THESE THINGS!!!
Kroc rows - increase 10 lbs

[BendtheBar]

So Bama how are you liking things at this point? Going to stick with DC for a while yet?

[bamazav]

Originally Posted by BendtheBar

So Bama how are you liking things at this point? Going to stick with DC for a while yet?

Good questions Steve. You should consider journalism or starting a website or something. I am actually really enjoying things at this point. I thought it would be rougher on my joints, but am finding the opposite right now. My strength is up, my appetite is up, my desire is up and wife is saying that the arms look bigger and stomach smaller. So far it is a win. I am going to go through the end of the month, as I promised Jeff and then see. Between the sequester and Little League, I look to lose my training partner around Easter. Since I will be back to training solo, I am not sure what I am going to do.

[bamazav]

DC Experiment



THE WORK

Spider Curls - PWO
10 x 56 +10 +10 +10second hold

Reverse Grip Preacher Curls (straight sets)
18 x 45
12 x 45
12 x 45

Dip Belt Donkey Calf Raises
20 x 90 - Hold at top for at least 5 seconds
25 x 90

Lying Leg Curls
10 x 75 +5 +2

Front Squats (Cross Arm)
10 x 153 PR
20 x 95

NOTES
Increases across the board on weights.
Spiders - Arms were pumped after these. 1680 total pounds curled. I curled me a squat rack and some.
Reverse Preachers - My forearms were on fire. feltgoodman.jpg
Dip belt Donkeys - My calves were feeling it this morning, 15+ hours later. Felt more yesterday on the second straight set rather than the first with the hold.
Leg Curls - It is not fair having to fry the hammies before squatting.
Front Squats - Was only going to do one set. After hitting PR, I backed the weight down to about 65% and hit a 20 repper. Whooped.

[IrishHitman]

Roll Tide on that PR, man!

[BendtheBar]

Originally Posted by bamazav

I thought it would be rougher on my joints, but am finding the opposite right now.

That's interesting.

When I ran rest-pause in 2008 my joints felt great. I thought they would hate me but the opposite happened. Not sure why.

[bamazav]

DC Experiment



THE WORK - Italics are warmup sets

FLOOR PRESS
8x95
5x133
4x153
8x173 +5 +6

SEATED BHNP
5x45
3x115
9x130 +4 +2

BENCH DIPS
BW+60# x 15 +10 +8

CHINS
5
3
3

RACK DEADS
7x309
14x221

NOTES
I was whooped when done.

PR on Floor Press. Everything went up except chins.