Ex Nihilo - Bamazav's training Log

[bamazav]

Deadlifts
160 x 5
200 x 4
240 x 3
280 x 2
320 x 1
340 x 1
350 x 1
280 x 3 x 3

Dimel Deadlifts
135 x 10 x 2

Sumo Shrugs
225 x 10 x 3

NOTES
Short Session due to a meeting that ended up being cancelled. Grrr. Weights felt heavy today, but manageable.

[mirroroferised]

Congratulations on that squat pr. Love reading one of the best squat days in a long time.

[baker]

Couple good sessions Dave. Hope y'all made it through this (hopefully last) winter storm okay.

[bamazav]

Congratulations on that squat pr. Love reading one of the best squat days in a long time.

Been on a pretty good streak of late. Feeling good about where things are headed.

Couple good sessions Dave. Hope y'all made it through this (hopefully last) winter storm okay.

Winter Storm fizzled out before it hit us, we barely got enough to call it a dusting.

[bamazav]

Bench Press
95 x 5
110 x 4
130 x 3
140 x 2
150 x 1
155 x 1
160 x 1
185 x 1 with Bench Daddy
200 x 1 with Bench Daddy
135 x 10

Incline Bench Press
110 x 8 x 3

Close Grip Bench Press
110 x 8 x 3

Rope Pushdowns
32 x 15
32 x 15
32 x 12
32 x 10
32 x 12 - Arms were pumped after these.

[bamazav]

Just an update:

I have been around just not logging online. I still keep my notebook, don't enter the gym without it.

Finished the American Challenge Meet on 5/30/2015 2 lbs shy of my goal for that meet. Missed my two final bench presses and started too light. That said, still set a new best on Squat and Deadlift.

I am taking a few weeks to do some hypertrophy work and get my mind off of powerlifting for a while. My body and joints requested a change for a bit, so I am doing some lower weights and higher reps, finishing with some rest-paused work. It is fun and allows me to get in an out quickly which is a nice change.

Any way. Just wanted to give a quick update. Will be back later.

[BergMuscle]

Good to hear from you. Keep on working it, big guy!

[bamazav]

Good to hear from you. Keep on working it, big guy!

Thanks Dan. I am keeping on in preparations for the 2015 100% RAW World Championships in October.

[bamazav]

I am still plugging along. Ministry has quite often, of late, kept me from training on the schedule I prefer. I am currently in a brief hypertrophy phase, giving my back some time off from heavy Squats and Deadlifts. Today was cut a bit short due to Church stuff.

Front Squats
45 x 5
95 x 5
133 x 5 RPE 7
133 x 5 RPE 7.5
133 x 5 RPE 8
133 x 5 RPE 8
133 x 5 RPE 8

Incline Bench Press
45 x 10
95 x 10
115 x 10
125 x 10 RPE 7
125 x 10 RPE 7
125 x 10 RPE 7.5

Romanian Deadlift
163 x 10
163 x 10
163 x 10

Some stress from the church and my frustration with my own lack of push strength have me frustrated. This week and next week I will finish out this cycle of training and then will begin preparing for the October meet.

[BergMuscle]

Good work - on all fronts. Good to hear from you, David.

[bamazav]

Good work - on all fronts. Good to hear from you, David.

Thanks. I am going to work on being more regular with the logging. I drifted away for a while, tried some more powerlifting oriented sites and am returning home. I like the accountability I have found here.

[bamazav]

DB Lunges
25 x 10
40 x 10 RPE 7.5
40 x 10
40 x 10

Close Grip Bench Press
45 x 10
95 x 10
115 x 10 RPE 8
115 x 10
115 x 10

EZ Bar French Press
55 x 10
55 x 10
55 x 10

Bench Dips
BW x 10
BW x 10
BW x 10

Opposite style Deadlifts - For me - sumo Deads
153 x 3
221 x 3
221 x 3
221 x 3
221 x 3
221 x 3
221 x 3

NOTES
Had to officiate a funeral today. Eating was not great and I feel that played a part in tonight's session. Still, my goal right now is simply to work the muscles.That was accomplished.

[BergMuscle]

Nothing wrong with working the muscles. That's the base of everything we do in this sport/hobby/pursuit.

[bamazav]

7/15/2015 Deadlift Emphasis

Jefferson Squats
45 x 5
135 x 5
185 x 8
185 x 8
185 x 8

Floor Press
133 x 10
143 x 10
143 x 10
143 x 10

Deficit Deads
183 x 3
223 x 3 x 6

Cable Pushdowns
42 x 15
42 x 15
42 x 12

Pause at Knee Deadlifts
133 x 8 x 3

Pendlay Rows
143 x 5
143 x 5
143 x 5

NOTES
Decent workout, not my best effort. Gonna work on strength phase planning this weekend with an eye to getting started.

[bamazav]

Monday 7/20/2015

Strength focus begins today.

Low Bar Squats
45 x 5
133 x 3
183 x 3
221 x 3
241 x 3 RPE8
241 x 3
241 x 3
241 x 3
241 x 3
241 x 3

Close Grip Bench Press
95 x 6
115 x 6
135 x 6 RPE 7
135 x 6

Opposite Stance Deadlifts (Sumo)
221 x 6
221 x 6

Pin Squats
135 x 6
135 x 6

Por man's Glute Ham Raise
BW x 12
BW x 12
BW x 12

Goblet Squats
25 x 12
2 x 12

NOTES

SQUATS - First time with the bar on my back since mid May. Felt good and strong.

Pin Squats - New movement. Went too light, but not too upset, as these will be killer soon enough.

My legs are feeling this session. All is good.

[bamazav]

7/24/2015 Strength Phase Day 3

Deadlifts
133 x 3
221 x 3
281 x 3
309 x 3 RPE 8
309 x 3
309 x 3
309 x 2

Floor Press
45 x 6
133 x 6
133 x 6

4" Block Pulls
221 x 6
221 x 6

Pendlay Rows
133 x 6
133 x 6

Sumo Shrugs
221 x 12
221 x 12
221 x 12

Planks
3 aslong as possible, didn't time them

NOTES

Deads - Moved slow, was spending more time coaching the others than lifting myself. Focus was off and things cascaded from there. Form broke down badly on fourth set so I called it a day.

Paused Squats -The casualty of too many people needing to use the only squat rack we have. I still have DOMS from Monday's squat emphasis, so I was not too broken up over it.

Pendlays - Again was doing more coaching than lifting and didn't pay attention to the plan. Thought these felt too easy and they were, I did sets of six instead of the planned sets of 12.

Overall, a god first week on this cycle. Room to grow, hard work and progress is seen. all wins in my book.

[bamazav]

I thought I had logged this day. I was wrong.

Bench Press
45 x 5
95 x 3
135 x 3
155 x 3 RPE 7
160 x 3 RPE 8
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

Front Squats
133 x 6
133 x 6

Paused at knee Deads
185 x 6
185 x 6

2 Board Presses
135 x 6
135 x 6

Bench Daddy Overload Sets
165 x 6
165 x 6

Bench Dips
12
12
12

Bosu Stir the Pots
10
10
10

NOTES

Had difficulty gauging weights today. Was still super tight and sore from Monday's session. Ended up going too light on almost everything. Not too upset, because now I know what I have to do next time.

[Payton1221]

David,

Glad to see you still rockin' it!

Bench Dips
12
12
12

Be sure to pay attention to shoulder health with these. They can be a killer for "mature" lifters like us

Mark

[bamazav]

David,

Glad to see you still rockin' it!



Be sure to pay attention to shoulder health with these. They can be a killer for "mature" lifters like us

Mark

I am watching the shoulders. I find these easier on my shoulders than traditional dips. I am also careful with the depth too.

[bamazav]

Been busy this week and had little time for fun on the computer so I am behind in logging. I hope to catch up in the next few days. Busy day today and then moving my daughter into a new house tomorrow, so it may be Tuesday before I get caught up.

[BergMuscle]

Moving can be a killer workout.

[bamazav]

LAST WEEK'S WORK

Squats
45 x 5
133 x 3
221 x 3
241 x 3 RPE 8
241 x 3
241 x 3
241 x 3
241 x 3

Close Grip Bench
140 x 6
140 x 6

Opposite Stance Deadlift (Sumo)
221 x 6
221 x 6

Poor Man's Glute Ham Raise
12
12
12

Goblet Squats
40 x 12
40 x 12
40 x 12

7/29/2015

Bench
45 x 5
95 x 3
155 x 3
160 x 3 RPE 8
160 x 3
160 x 3
160 x 3

Paused Deadlifts
221 x 6
221 x 6

Front Squats
153 x 6
153 x 6

2" Block Press
140 x 6
140 x 6

Bench Daddy bench Press (Overload)
185 x 6
185 x 6 - PR

Bench Dips
12
12
12

Bosu Stirs
10
10
10

8/1/2015

Deadlift
135 x 3
225 x 3
275 x 3
335 x 3 RPE 9
335 x 3
315 x 3
weights felt super heavy today.

Floor Press
95 x 6
135 x 6
135 x 6

Paused Squats
225 x 6
225 x 6

Rack Pulls
275 x 6
275 x 6

Reverse Hyperextension
40 x 12
40 x 12

Was at a conference Thursday, Friday and Saturday. Sat a ton and did not eat well. Paid for it in this session.

[bamazav]

Squat Day

Squats
45 x 5
135 x 3
225 x 3
245 x 3
250 x 3 RPE 8
250 x 3
250 x 3
250 x 3
250 x 3

Close Grip Bench Press
95 x 8
135 x 6
135 x 6 (too light)

Opposite Stance Deadlift (sumo)
221 x 6
275 x 6
275 x 6 - SUMO PR -

Pin squats
185 x 4
185 x 6
These were a pain to set up. Legs were gassed and it took three adjustments to find the correct starting height. First set was horrendous. After some rest, second set went much better

[bamazav]

Quick update. Summer ended up being quite crazy. Last few weeks, the wife and I took a quick trip to Savannah. Great food city if you are looking for a fun trip. We came home for a week and then were supposed to head out to visit NYC and end up in Atlantic City for the Euro Expo and the RPE powerlifitng competition. The night before we were to leave the dog, who had moved to college with our daughter, was hit by a car. We ran up to James Madison University to see our Daughter and take care of the dog, ending our trip up north. Since returning home, I have been taking care of our furry baby. School starts Tuesday so I should be back on a more normal routine.

[BergMuscle]

Good to hear from you, Dave. So sorry about the dog. We just said good-bye to one of our cats a week and a half ago. We develop such a strong bond with these animals we share our lives with. Hope he is well very soon.

Thanks for checking in.

[bamazav]

Good to hear from you, Dave. So sorry about the dog. We just said good-bye to one of our cats a week and a half ago. We develop such a strong bond with these animals we share our lives with. Hope he is well very soon.

Thanks for checking in.

Thanks Dan.

I am still training hard. Had to make some changes due to some elbow and old man issues. Squats and Deadlifts are going well, bench not so much. 100% RAW World Championships are in about 7 weeks. Looking forward to some good things.

[bamazav]

As you can see from my last post, I have been away for a while. Time to come back home. This week has been a deload week as I prepare to start a new cycle of BAMADUP.

Feb routine.JPG

I will be training for a meet in April and some in June. Supposed to have a grandchild in March, so we will see how that affects the April meet.

Check back with me on Monday.

[bamazav]

02-08-2016

--Squat--
45.0 x 6.0 (Warmup)
135.0 x 6.0 (Warmup)
185.0 x 6.0 (Warmup)
205.0 x 6.0
205.0 x 6.0
205.0 x 6.0
205.0 x 6.0

--Bench Press--
45.0 x 6.0 (Warmup)
95.0 x 6.0 (Warmup)
120.0 x 6.0
120.0 x 6.0
120.0 x 6.0
120.0 x 6.0

--Deficit Deadlift--
135.0 x 3.0 (Warmup)
225.0 x 3.0 (Warmup)
315.0 x 1.0
315.0 x 1.0
315.0 x 1.0
315.0 x 1.0
315.0 x 1.0
315.0 x 1.0
315.0 x 1.0
315.0 x 1.0

--Pushups--
201.0 x 25.0
201.0 x 12.0

NOTES
Ran out of time and had to go pick up wife from school. Day one in the books though, and though some DOMS, not too bad. I am working on identifying RPE more accurately. Today I was pretty close on Squats and Deads, off a bit on bench. I will learn.

[Marius_Ursus]

In (again)!

Good to see you!

Nice numbers you're throwing around.

[bamazav]

In (again)!

Good to see you!

Nice numbers you're throwing around.

Thanks my friend. Been feeling pretty good about the numbers of late, well on everything but my bench press. While for my age and extremely long arms, it is okay, I really would love to get moving up a bit.