Bamazav's Dog House Training Log

[bamazav]

Greetings all. I am David, a long time member here but one of those who left for a time and is now back around. I began competing in Powerlifting in 2014, primarily in the 100% RAW Powerlifting Federation. Being a Geezer, I am usually competing against myself. I have managed to set state records in the 50-54 yr 198lb class in 100% RAW and in the 50-54yr 220lb class in USPA. After last week's 100% RAW World Championships, I have hung up my powerlifting singlet for now and will be running a full body classic style plan for the next couple months. I have some weaknesses I want to address, but feel I need to do some serious hypertrophy work to help bring them up, especially my chest and upper back. Here is my plan for the next 8 weeks. DZ Fullbody Mass.pdf After this cycle, I will do an 8 week strength focused cycle and then see where I am. At the moment, I do not have the desire to compete again in Powerlifting, but I do feel the desire to compete. Once I master my personal goals, then I will look at competing against others in some form or fashion again.

Over the next couple days, I will catch up week one of my new training plan and will discuss my nutrition plan. But for tonight, 'nuff said. Roll Tide Roll!

[Payton1221]

Yo David! Great to see you posting again.

I'm definitely IN!

[bamazav]

Yo David! Great to see you posting again.

I'm definitely IN!

Thanks brother. I have checked out your log. My activity online is limited, so I haven't chimed in much. Hopefully that will change.

[Samraiwise]

Awesome! Welcome!!

Glad to have you here!!

[bamazav]

Awesome! Welcome!!

Glad to have you here!!

Thank you sir. It is good to be back.

I am coaching a Middle School soccer team, which has really messed with my training the past few months. Partly why I was so frustrated with my last strength cycle. We are in the final week of the season, with the playoffs the next week, then I can really focus on my training again. WoooHOOO!!!

I hope to catch up on some logs and meet some new folks. You Kaz are first. Nice to meet you.

[bamazav]

This first week I am setting levels, figuring things out. It has been a long time since I have a.) done a full body routine b.) done the volume this routine is calling for each day. I know that some exercises I will be to light and some I will start too heavy. My goal is to try to find the right weights.

Monday 3 x 5 working sets

Bench Press - Too light
45 x 5
135 x 5
145 x 5
145 x 5
145 x 5

DB Rows (Plate Weight Only)
60 x 5
60 x 5
60 x 5

Bradford Press - Too Light
65 x 5
65 x 5
65 x 5

Front Squats
155 x 5
155 x 5
155 x 5

Lying Leg Curls (PWO)
80 x 5
80 x 5
80 x 5

Standing Calf Raises- WAY too light
185 x 5
185 x 5
185 x 5


Wednesday

Incline Bench Press
45 x 8
95 x 8
135 x 8
135 x 8
135 x 8

Chins
6
5
5

Seated OHP
45 x 8
95 x 8
95 x 8
95 x 8

Yates Row - (I have never done these before, so I was getting the feel for these)
45 x 8
95 x 8
95 x 8
95 x 8

Glide Curls
65 x 8 - Pinky High
65 x 8 - Thumb High
65 x 8 - Thumb High

Cable Rope Pushdowns - Too light
45 x 8
45 x 8
45 x 8

Saturday 2 x 15 working sets - Entire day too light

[I]Smith Machine Floor Press[ (PWO)/I] - forgot my rep goal was 15 so I cut the sets shorter than I should have
Empty Bar x 12
50 x 12
70 x 12
70 x 12

Wide Neutral Grip Lat Pulldowns
45 x 15
45 x 15

Smith Machine Leg Press (PWO)
90 x 15
90 x 15

Good Mornings
135 x 12
135 x 12

Glute Ham Raise
10
10

Seated Calf Raise (PWO)
90 x 15
90 x 15

This week the protocol changes to antagonistic supersets. The rep ranges will also change. You will also notice throughout the 8 weeks that the exercises change up a lot. This routine is based upon Waterbury's Harbinger routine and challenges you to hit the muscles in different ways each week if possible. I have it set up the exercises for two week cycles and tried not to do the same exercises two weeks in a row. I wanted to do a lot more volume and some different exercises after nearly 5 years of focusing primarily on squat, bench and deadlift with a few variations for accessory work thrown in. I am experimenting but expecting good things. Only time will tell.

[Payton1221]

This first week I am setting levels, figuring things out.

Bench Press - Too light
Bradford Press - Too Light
Standing Calf Raises- WAY too light

etc.

I wouldn't worry about this, and in fact, I think it's the right move. Linear progress will get you to "too heavy" very soon

Your volume is a lot higher than mine. Not saying that's a bad thing (but lets keep our elbows and shoulders healthy), but if you were ever rushed for a workout, I think that you could cut your sets by a third or more and not negatively affect your goals.

[bamazav]

I wouldn't worry about this, and in fact, I think it's the right move. Linear progress will get you to "too heavy" very soon

Your volume is a lot higher than mine. Not saying that's a bad thing (but lets keep our elbows and shoulders healthy), but if you were ever rushed for a workout, I think that you could cut your sets by a third or more and not negatively affect your goals.

Thanks Payton. I am not too stressed about the progression for this cycle as my goal is more body composition than it is strength. Spoke to an acquaintance who made the move from powerlfting to physique. Her one piece of advice is to "leave the ego at the door." That has been done. For me the PR's are for the meet, not the gym.

I have been blessed with good shoulder mobility overall. My problems are usually wrist and elbow related. One thing this plan will do, is vary the angles my shoulders are being worked. Will only be BB flat benching twice in this 8 week cycle. Chest strength, not shoulders has been my limiting factor with my bench press. When I move into my strength cycle in December, chest and back strength will be a focus.

[bamazav]

Bench Superset with Meadows Rows (PWO)
45 x 5 45 x 5 - each arm
135 x 5 25 x 5 - each arm
155 x 5 50 x 5 - each arm
155 x 5 50 x 5 - each arm
155 x 5 50 x 5 - each arm

Belt Squats (PWO) superset with Romanian Deadlifts using Hook Grip
105 x 5 185 x 5
105 x 5 185 x 5
105 x 5 185 x 5

DB Incline Curls Superset with Incline Skull Crushers
35 x 5 45 x 5 - too light, need to add weight
35 x 5 45 x 5
35 x 5 45 x 5

NOTES
This was a fairly quick session that worked up a good sweat. I look forward to being done with soccer so that I can focus on my training and not feel so rushed. After today's game, it may be sooner than expected, we played so poorly. Back at it again later in the week.

[Payton1221]

. . . I look forward to being done with soccer so that I can focus on my training and not feel so rushed.

Supersets and rushed training go hand and hand I too like supersets. My wife joined Planet Fitness (black card where she can always bring a guest: ME ), and I'll go in and superset incline DB bench with pull-ups. I then finish with leg extensions (I've had some wrist and shoulder issues that have prevented squating AND I never felt comfortable squatting in a Smith machine. Three supersets of the bench/pull-ups followed by two rest-pause sets of leg extensions and I'm done in about 30 minutes

[bamazav]

This has been one of "those" weeks. Trained on Tuesday, due to conflicts, didn't get to train again until today. That is how life has been of late.

2 x 15 Antagonistic Training Day

Spoto Press - This is a paused Bench Press, paused about an inch above the chest. It forces you to stay tight through the entire lift. I have never done this for reps and it proved to be challenging, even with a light weight.
45 x 6
95 x 15
95 x 15

Wide Neutral Grip Lat Pulls (PWO)
55 x 15
55 x 15

Leg Extensions
80 x 15
80 x 15

Lying Leg Curls
55 x 15
55 x 15

Hammer Curls
35 x 15
35 x 15

DB Incline Skull Crushers
35 x 10
35 x 10

NOTES
Still getting the feel of this workout plan. If my schedule would cooperate things would go a lot better. Soccer team finished the regular season well, winning 2 of three. Now waiting to see who we play in the playoffs. I have Monday and Tuesday to revamp our defense before the Tourney. Then life will be back to a more normal routine. I will probably do Monday's session on Sunday so I can take my time. Should be able to get the normal Wednesday and Friday sessions in.

Diet wise I have been consistent with my calories. My macros have been back and forth. One day fat is high, the next the carbs, today it is the protein. I still have been able to balance them out so that the total calories are usually with in 25 of my goal.

[bamazav]

Was thinking through my training this cycle. I realized that to maintain the big three and continue to move toward my strength goals as well as grow in my hypertrophy goals, I needed to tweak things a bit. To that end, I will be using a 5/3/1 format for my Powerlifting Lifts and continuing to follow the hypertrophy plan for all other lifts. Tonight was Day 1 of week three for both plans and went well.

Bench Press
45 x 5
95 x 5
115 x 5
Working Sets
135 x 5
145 x 3
165 x 4

Front Squats
135 x 5
135 x 5
135 x 5
135 x 5

DB Rows
60 x 5
60 x 5
60 x 5
60 x 5

Lying Leg Curls
80 x 5
80 x 5
80 x 5
80 x 5
Superset with Standing Smith Calf Raises
225 x 5
225 x 5
225 x 5
225 x 5

NOTE
I didn't get to workout until about 8:30 PM. I have never trained that late, was a bit concerned that it would keep me up. No sleep issues, actually slept pretty hard for a change.

I dropped the shoulder work this one time, due to time and schedule. Soccer finishes this week, so my schedule should free up a bit more.

Did Front Squats with crossed arms as opposed to using straps, as seen on RTS Training. Felt more comfortable for me. I do know that at some point, this grip will limit the weight I can work, but I will cross that bridge when I need to cross it.

Overall workout session B+

[Samraiwise]

WOW!! I am truly honored to see you back here -- and in my journal, pastor! for those who don't know him, bamazav is truly a prince among men (along with my other brothers in iron here). hope you stick around a bit. the old gang is slowly getting back together, thanks to kaz's patience.

cheers,
athi

I believe her, besides I really want to see you achieve your new goal. One of us should always keep trying and accomplishing that!! Good luck to us both!!!

[bamazav]

I believe her, besides I really want to see you achieve your new goal. One of us should always keep trying and accomplishing that!! Good luck to us both!!!

Lets do this!

[bamazav]

Today ended up being the last day of soccer. It is bitter sweet, we had a team that had the talent to run the table and beat everyone in our conference, but never had the team chemistry to pull it off. We lost in the Semi Finals 3-2. Matched against a team built with speed, they just out ran us. The boys ran out of gas about half way through the second half and then fought to hold on. Sad at how we finished, glad that the season is over, it was long and tiring.

Today's Session

Squats 5/3/1
45 x 5
135 x 5
225 x 5
250 x 3
280 x 3

DB Decline Bench
35 x 8
35 x 8
35 x 8
35 x 8

Neutral Grip Chins strict form from dead stop
6
5
4
4

Yates Row
115 x 8
115 x 8
115 x 8
115 x 8

Glide Curls
45 x 8
45 x 8
45 x 8
45 x 8

Rope Cable Pushdowns
35 x 8
45 x 8
45 x 8
45 x 8

NOTES
Squats went better than expected. I didn't push the AMAP set, as I probably could have ground out another two reps or so. But since it was a one rep or as many as possible, I won't complain.... much.

DB Declines - too light
Glide Curls - too light

I am feeling some DOMS in my legs and Lats, been a while. Looking forward to Saturday's session. Accessory work will be in the 15 rep range. Deadlifts and OHP for the 5/3/1 exercises.

[bamazav]

Had a meeting all morning, then grocery shopping this afternoon so I squeezed a session in late in the afternoon. Big BAMA game tonight and I am preaching out of town in the morning, so got it in when I could. Pleased with the effort.

Deadlifts
45 x 5 - RDL stretches
135 x 5 - sumo - Hook Grip
225 x 5 - sumo - Hook Grip
275 x 3 - conventional - Hook Grip
Put on the Versa Grips for the working sets, as my focus was on back strength not grip strength
295 x 5 - conventional
335 x 3 - conventional
375 x 1 - conventional

Seated OHP
45 x 5
95 x 5
115 x 5
125 x 3
140 x 2

Belt Squats - loading pin weighs 20 lbs, then plates 90lb of plates
110 x 12
110 x 12
110 x 12

Underhand Close Grip Lat Pulldowns
65 x 15
65 x 15
65 x 15

NOTES
I have not deadlifted since the competition in early October. Lifts went up far easier than I expected. Pleased about that. Overheads were a little tougher, irritated my shoulders a bit. I am still getting adjusted to the belt squats. tried to use a pulley set up, bit today's set up didn't work, so I went back to my dip belt and loading pin. They felt good and are a nice back friendly squat variation. Finally, my lats are feeling the pulldowns. Another nice variation.

[Payton1221]

. . . and I am preaching out of town in the morning

Were you invited as a guest or is this a pulpit exchange? Our church used to have a pulpit exchange with another church about 75 miles away. I'd like to think it was a win/win

Deadlifts
295 x 5 - conventional
335 x 3 - conventional
375 x 1 - conventional

Awesome work!!!

Seated OHP
140 x 2

How much more can you do seated versus standing?

[bamazav]

Were you invited as a guest or is this a pulpit exchange? Our church used to have a pulpit exchange with another church about 75 miles away. I'd like to think it was a win/win

I am a member of the provisional Session (Elders), until the Church organizes as an official congregation. It is currently a Mission Church. I was the only member of the Session who had nor visited the group and so when their, now retired, pastor needed to be out of town, I volunteered to go and preach. My assistant pastor took care of our congregation today. All were blessed.

Awesome work!!!

Thanks. This cycle kept the numbers relatively low compared to what I was doing. If I compete next spring, I want to pull at least 500 in competition. I am 25 lbs away, but want to be patient and stay healthy so no heavy pulling right now.

How much more can you do seated versus standing?

I don't do overheads often, so I honestly don't know. Due to my back history and form issues, I just prefer seated over standing.

[bamazav]

Squats
45 x 5 - paused
135 x 5
195 x 5
225 x 5
255 x 5

DB Flat Bench
50 x 5
50 x 5
50 x 5
50 x 5

Meadows Rows (PWO)
50 x 5
50 x 5
50 x 5
50 x 5

Belt Squats (Plate weight plus 20lb loading pin)
125 x 5
125 x 5
125 x 5
125 x 5

Hex Bar RDL
225 x 5
225 x 5
225 x 5
225 x 5

Preacher Curls
35 x 5
35 x 5

DB French Press
35 x 10
35 x 10

NOTES
Session went pretty well. Had pain in right elbow when starting incline curls, so I switched to Preacher Curls. Not pain free, but allowed me to get a couple sets in. I am not overly concerned with a ton of isolation work as my biceps and triceps get a ton of work in most of the compounds that I do.

[bamazav]

Bench
45 x 5
95 x 5
115 x 5
135 x 5
150 x5

DB Decline Bench
50 x 6
50 x 6

Not been a good day at the Church. My mind was just not there, so I shut it down quickly.

[Payton1221]

Not been a good day at the Church. My mind was just not there, so I shut it down quickly.

Sorry to hear about that. I can imagine how stressful things can be at times.

[ElrondHubbard]

Just catching up here. I have a feeling I'm going to learn a lot keeping up with this thread. This is high-quality stuff, David. Thanks for getting back into the mix here!

[bamazav]

Sorry to hear about that. I can imagine how stressful things can be at times.

Thanks brother. Just one of those days. I tend to take things a little too personally. I just needed a . few hours to work things through in my mind.

Just catching up here. I have a feeling I'm going to learn a lot keeping up with this thread. This is high-quality stuff, David. Thanks for getting back into the mix here!

Welcome. I pray I am consistent and helpful.

[bamazav]

Making some changes to the routine. Moved back to a split and accessory plan that I am comfortable with. The fullbody plan was just too complicated that I struggled with consistency. I am more comfortable with this 4 day version of a push pull legs routine. Two push days, horizontal oriented and one vertically oriented. I will continue with the 5/3/1 plan for the power lifts but the accessory work will be higher rep and will be more by feel, at least 8 reps but as many as 15.

Seated OHP
45 x 5
95 x 5
115 x 5
135 x 7 - OOPs

DB Side Laterals
12.5 x 12
12.5 x 12

Plate Raise
35 x 12
35 x 10

Bent over Side Lateral
12.5 x 12
12.5 x 12

Preacher Curls
45 x 10
45 x 10

Smith Machine Standing Calf Raise
225 x 10
225 x 10

NOTES
This was a fairly quick session. I haven't done any laterals or raises in about a year, so I started light to get the feel.

OHP - I realized after I finished that I had loaded 10 lbs more than I should have for today. Will get back on plan for next week.

Laterals - weight was a tad too light.

Preachers - weight was a tad too light

It will take a week or two to get in the groove with the accessory work. The main lifts are plotted out on my spreadsheet for the entire cycle, so unless I misload, like today, I know what I am in for each day. Deadlifts tomorrow.

[Payton1221]

I haven't done 5/3/1 in a long while, but that's a good system with the right amount of intensity and volume IMO. That 135x7 is beastly!!! Coincidentally, I did (standing) OHP today too, and my back was barking a bit and I wonder if I wouldn't benefit from doing these seated.

[bamazav]

I haven't done 5/3/1 in a long while, but that's a good system with the right amount of intensity and volume IMO. That 135x7 is beastly!!! Coincidentally, I did (standing) OHP today too, and my back was barking a bit and I wonder if I wouldn't benefit from doing these seated.

5/3/1 allows me to continue building my powerlifts, without pushing them as hard as I would in a meet prep cycle. Today's deads were tough, as I am not used to doing deadlifts for reps.

When standing I tend to arch my back too much. Seated provides some core support and still works the delts, which is the muscle set I am focused on with that exercise.

TODAYS TRAINING SESSION

Hex Bar Deadlifts (weights are approximate because I do not know the actual weight of the bar. It is at least 45 lbs, but probably closer to 50lbs.)
empty bar x 5
135 x 5
225 x 5
260 x 5
300 x 5
340 x 5 Rep PR

Hex Bar RDL
200 x 8
200 x 8

Yates Row
95 x 12
95 x 12

Pullups
2- ran out of gas, barely was able to get these two.
Wide Grip Pulldowns
90 x 10
90 x 10

DB Spider Rows
50 x 8
50 x 8

NOTES
Was moving fast to try to get done before the game started. Still a good session. The hex bar deadlifts took a lot out of me, but were better for the back. I don't believe I could have gotten 5 with a straight bar.

Pullups didn't go as planned. Just nothing in the tank. Switched to Pulldowns, which gave me a few more minutes to rest while I switched out equipment.

I feel like I trained today.

[bamazav]

Bench Press
45 x 5
95 x 5
115 x 3
125 x 3
140 x 3
160 x 6 - paused reps

Close Grip Bench Press
120 x 10
120 x 10

Incline Bench Press
100 x 10
100 x 10

Tricep Rope Pushdowns
43 x 12
43 x 12
43 x 12

Dips
10

Scott Extensions
43 x 10
43 x 10

NOTES
Was still a little tender in the lumbar area after Saturday's Deadlift Day, so I moved my Squat Day to tomorrow and did Bench work today.

Only thing to mention is that I have been recording the weight for the loading pin I use for cable work and belt squats wrong. I was using the weight from a solid pin instead of the the true weight for my hollow pin. That is where the 3s come from tonight. I will make note in my notebook, and adjust my future weights accordingly.

[Payton1221]

Only thing to mention is that I have been recording the weight for the loading pin I use for cable work and belt squats wrong. I was using the weight from a solid pin instead of the the true weight for my hollow pin. That is where the 3s come from tonight. I will make note in my notebook, and adjust my future weights accordingly.

I still remember my SHOCK when I brought our calibrated scale home from work. I have multiple "oly" bars (one stays in the homemade rack for OHP and squats, one stays in the Nautilus rack for benching, and one stays in the corner for landmine work), and I was very disappointed to find that one bar weighed 40 lbs! I've since rectified it by permanently keeping two 2.5# weights on the inside of any plates that I add to it for my workout sessions. I also found plates with discrepancies too.

[bamazav]

I still remember my SHOCK when I brought our calibrated scale home from work. I have multiple "oly" bars (one stays in the homemade rack for OHP and squats, one stays in the Nautilus rack for benching, and one stays in the corner for landmine work), and I was very disappointed to find that one bar weighed 40 lbs! I've since rectified it by permanently keeping two 2.5# weights on the inside of any plates that I add to it for my workout sessions. I also found plates with discrepancies too.

One day I will weigh all my bars and plates. I currently use a York power bar and an older Rogue technique bar for my main lifts and a cheap bar for landmine based exercises. Not concerned with the weight of the cheap bar because on those exercises I just record the plate weight. I will be very let down if the York and Rogue bars do not weigh the right weight. As to my plates, I know they are all off a bit. I can't afford calibrated plates. All that said, despite the weight differences, I have been close enough when choosing lifts for powerlifting meets that they have never hurt me. Because I have been deadlifting with a stiff bar so long, my deadlift when I compete with a deadlift bar is actually better. My mind now hurts, this is too much to think about. I am just going to lift and not worry about it anymore.

[bamazav]

Squats
45 x 5
135 x 5
185 x 3
205 x 3
240 x 3
270 x 6

Belt Squats
93 x 12
93 x 12
93 x 12

Leg Extensions
80 x 12
80 x 12

Glute Ham Raise
10
10

Seated Calf Raise
185 x 12
185 x 12
185 x 12

Hanging Knee Raises
10
10
10

NOTES
Not much to report. I did try a different set up for the belt squats. I used the cable system I have built and took weight down a bit. This set up needs a bit of tweaking but hit my quads a lot harder than using just the belt and loading pin. I think it probably has to do with the cable pulling me toward the rack and so I really had to focus on holding my stance as I squatted. My legs are feeling today's session.