Zav, every time I read your sig about your records and new goals, I have to suppress my urge to swoon at your feet.
Mirin!! Like kids these days say.
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Thread: Bamazav's Dog House Training Log
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03-01-2019, 01:34 AM #121πΊ Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 β Jan 29, 2022
Thread: RIP Snails : https://forum.bodybuilding.com/showthread.php?t=181070293&page=100
β Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
β Over 35 Journals > Samurai, Without Ever Having Felt Sorry For Itself:
https://forum.bodybuilding.com/showthread.php?t=4832373&page=200
π Please Call me Kaz, a 64-year-old π₯ Karate Kid in Tokyo.
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03-01-2019, 07:47 AM #122
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Thank you my brother.
This week has posed a challenge. Training has been limited. On Monday, my wife called after school to tell me her eye was seeing flashes, floaters and looked like a grey curtain had come over it. We got her in to see the Ophthalmologist the next day and found she had torn her retina in two places. We were then sent to a specialist who performed a laser procedure to try to repair the retina. She is unable to do much of anything out side of normal walking and sitting. I have a funeral to do in an a few hours and then am giving blood tomorrow, so not sure when I will train next, either later tomorrow or Sunday. Sometimes life just hits and you have to do what you have to do. God is in control and He is faithful, even when I am not.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-02-2019, 10:40 AM #123
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03-02-2019, 02:57 PM #124
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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03-02-2019, 04:52 PM #125
I'm sorry about your wife's condition. I have a cataract in the right eye. Years ago, one hot summer day I noticed floating spots in my right eye when I came home from jogging, and blurring vision and glare followed. It's not actual symptoms but the anxiety and the ensuing depression which killed my spirit (someday I will have to get day surgery for that but right now I got used to it). Even easily curable illness like cataract did that to me, I cannot imagine what is going through the mind of you and your wife.
I will pray for the success of laser treatment and the recovery of your wife. And one more thing Zav, do not forget to take care of yourself. Even in such a situation, you are still helping others and never stop. We all know that. *bow*πΊ Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 β Jan 29, 2022
Thread: RIP Snails : https://forum.bodybuilding.com/showthread.php?t=181070293&page=100
β Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
β Over 35 Journals > Samurai, Without Ever Having Felt Sorry For Itself:
https://forum.bodybuilding.com/showthread.php?t=4832373&page=200
π Please Call me Kaz, a 64-year-old π₯ Karate Kid in Tokyo.
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03-07-2019, 06:35 PM #126
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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03-07-2019, 06:52 PM #127
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
First Week of March Recap
Life has been crazy this week, following up on last week's crazy. I was able to get two sessions in this week.
Tuesday 3/5/3019
Squats
45 x 5 - Paused
133 x 5
221 x 5
271 x 3
297 x 3
297 x 3
297 x 3
Bench
45 x 5
135 x 5
175 x 3
175 x 3
175 x 3
Deadlift
135 x 5 - sumo
225 x 3 - sumo
315 x 2 - conventional - hook grip
355 x 1 - Hook Grip
355 x 1 - Hook Grip
355 x 1 - Hook Grip
355 x 1 - Mixed Grip
355 x 1 - Mixed Grip
NOTES
Due to crazy week and travel this weekend, I decided to change things up and do combo work this week.
Squats - Rep PR, I am now in Rep PR range from here on out on this cycle. I am borrowing from Tony Conyers and sticking to triples from here on out.
Deadlifts - This is a Hook Grip PR for me. I switched because my thumbs are just not ready for that many reps at heavier weights. I will be working to get the Hook Grip up, with a goal to switching totally to it ASAP.
Thursday 3/7/2019
Squats
45 x 5 Paused
133 x 5
221 x 5
301 x 3
301 x 3
301 x 3 NEW REP PR
Bench
95 x 5
135 x 3
180 x 3
180 x 3
180 x 3NEW REP PR
RDL
45 x 8
185 x 8
185 x 8
185 x 8
Banded Bar Holds - for Bench Press accessory. I will try to find a video or picture to show what these look like. Lats are feeling the burn
30 seconds
30 seconds
30 secondsDavid, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-07-2019, 07:08 PM #128
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03-11-2019, 09:19 PM #129
- Join Date: Mar 2015
- Location: Nevada, United States
- Posts: 10,047
- Rep Power: 97736
Mark's right, this is some good stuff! Not only are you making great progress, you have some interesting variations going on, too. Good for you on the hook grip. I've tried it a few times, but it's agonizing. They say you'll get used to it, but I don't think I wanna.
You aren't just a man of the cloth, you're a man of the iron!βThose who can make you believe absurdities, can make you commit atrocities.β
-Voltaire
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03-12-2019, 06:44 AM #130
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Hook grip just plain hurts. But I a.) want every tool available and b.) have been scared of the number of mixed grip bicep tears I have seen. The latter is one reason I have broken typical powerlifting protocol and do a fair amount of direct bicep work.
As to my progress. Rather than setting up my plan based on my maxes and working forward from there, I set my numbers based upon the goals I want to achieve this year. It is pushing me a little more, but in a good way. So far I feel really good about where I am. Not planning on a meet until early June, so I have plenty of time to continue to experiment and get stronger. Even then, my goals are more important to me now than even a meet. I will continue to "work the plan and let the plan work."Last edited by bamazav; 03-13-2019 at 07:33 PM.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-13-2019, 10:43 AM #131
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Workout Update - Finally!
Squats
45 x 5
135 x 5
225 x 3
315 x 3
315 x 3 NEW REP RP
365 x 1 walkout and static hold for 15 seconds
Front Squats with Harness
225 x 0 - failed, due to harness and belt getting tangled and pitching me forward. Lowered weight to try to get used to this harness
135 x 3
135 x 6
Good Mornings
135 x 8
135 x 8
Leg Extension
110 x 15
110 x 15
Quad Blaster
12
12
Single Leg Crossover RDL
10
10
NOTES
Life has been crazy of late. I was glad to finally get a session in.
Squats were heavy today but I pushed through.
Front squat with harness - wanted to load the weight but when I stepped out nothing felt right. I went down and the bottom of the harness hit my belt, pitching me forward causing me to dump the bar onto the safeties. One reason to squat in a rack, it was only about a 2 inch drop as opposed to a six foot drop. I lowered the weight but still had problems on the first set. The second set I was able to get the harness over the belt and squat to depth. I will have to go beltless when I do these in the future. Not a problem, but a reality.
Single Leg Crossover RDL - Saw a post by Chris Duffin talking about these and John Russin, talking about about using a balance support, in my case the rack post. I have been seeking another way to hit the glutes and hamstrings. This is s keeper. Went light, to learn the form, but they still were tough.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-13-2019, 04:04 PM #132
The story about dead lift grip is very educational, thanks you, Zav! I used mixed grip because I used very light weight but currently I have a problem in my right biceps so I changed my supinated grip from right to left. Now I felt comfortable with my injured biceps. *bow*
Your log with your steady progress shows us that training right is always the best way. Way to go m'friend!!πΊ Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 β Jan 29, 2022
Thread: RIP Snails : https://forum.bodybuilding.com/showthread.php?t=181070293&page=100
β Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
β Over 35 Journals > Samurai, Without Ever Having Felt Sorry For Itself:
https://forum.bodybuilding.com/showthread.php?t=4832373&page=200
π Please Call me Kaz, a 64-year-old π₯ Karate Kid in Tokyo.
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03-13-2019, 09:14 PM #133
- Join Date: Mar 2015
- Location: Nevada, United States
- Posts: 10,047
- Rep Power: 97736
Heavy ain't the word for it. Massive! Great job on the squats, and one I hope to get to someday. It'll be a while.
What's this harness you speak of for the front squat? Is it supposed to keep the bar positioned in front of you. That sounds like a scary moment.
Like I said earlier, you have a really interesting exercise selection!βThose who can make you believe absurdities, can make you commit atrocities.β
-Voltaire
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03-13-2019, 09:16 PM #134
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03-14-2019, 05:10 AM #135
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
I make use of my COBRA GRIPS often, especially when pulling heavier weights. I go as long as I can without them to work on grip, but when I get to point where I can am struggling with multiple reps, I use the grips to work on strength. Thus far my grip has proven to be pretty good for one rep and in powerlifting that is all you need.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-14-2019, 05:14 AM #136
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
The harness is to help with Front Squats and Zercher Squats. Here is a pic of one My weakness with front squats is grip. I don't have the wrist flexion to be able to hold the bar olympic style and cross arm limits my weight. I was hoping the harness would allow me to move the weight up. The harness changes the center of gravity so it is taking some getting used to.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-14-2019, 05:49 AM #137
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,317
- Rep Power: 121558
Super jealous of the 315x3
Regarding the harness, I'm interested to see how you progress with this as I've not been able to do any squats due to either shoulder or wrist flexibility. I've been thinking about buying a safety squat bar . . . not sure if you have tried one or if you considered it before buying the harness.Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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03-14-2019, 06:56 AM #138
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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03-14-2019, 10:34 AM #139
- Join Date: Mar 2015
- Location: Nevada, United States
- Posts: 10,047
- Rep Power: 97736
That harness looks like a medieval battlefield device! Iβm in pretty much the same place on front squats, I have a lot of trouble holding the bar in the right position. Safety bar might be a good idea β keep your eyes peeled for that used one!
βThose who can make you believe absurdities, can make you commit atrocities.β
-Voltaire
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03-15-2019, 03:14 PM #140
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Bench Day
Bench Press
45 x 5
95 x 5
135 x 5
182 x 3
182 x 3
182 x 5 - Bench Daddy overload sets
Close Grip Bench Press
155 x 3 +2 +1
155 x 3 +1
Incline Bench Press
130 x 3 + 2 + 2 +2
130 x 3 + 3 + 2
Lat Pulls with Rope
50 x 10 + 5 + 5
50 x 10 + 5 + 5
T-Bar Rows
105 x 8
105 x 8
Bar Holds
3 x 10- 15 seconds
NOTES
Upped the weights a bit and added some rest pause micro reps on the accessories. Felt great and I feel worked.
Bar Holds are done with a band around my rack and then around a bar.(will post a picture later) I used my long lat pull bar. I then pull the bar to my bottom position of a Bench Press and hold as long as I can. I am really trying to activate my lats more in my benching. I read that you should do at least as many back exercises as pressing exercises, so I put that to work today. I will get this bench press up, even if it kills me.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-16-2019, 02:36 PM #141
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Deadlift Day in the Dog House
Deadlifts
135 x 5 - sumo
225 x 5 - sumo
315 x 3 - conventional - hook Grip
365 x 1 - Hook Grip PR (I will take a PR any way I can get it!)
365 x 2 - cobra grips on
365 x 2
Stiff legged Deadlifts 4" block
225 x 8
Yates row off of 4" Block
135 x 8
135 x 8
135 x 8
Band Assisted Pull ups
5
5
5
Reverse Hyperextension
50 x 10
50 x 10
NOTES
Been a rough week. Finished off with another funeral. These drain me. Add in scaled back calories to cut some weight and I was not expecting too much from today's session. Pleased to say I was pleasantly surprised. Deads went okay. I have never done Stiff Legged Deadlifts before. I must say they are tougher than I expected. The Yates Row is no fun. The variation I use is underhanded and my elbows do not like them, I may return to a Pendlay style row in the future. Pullups have never been strong for me. I added some bands so that I could focus on the contraction. I will continue to work on these. I haven't given reverse hypers a go since I purchased the new rack. I wanted to see how they feel and what changes I need to make in my setup.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-18-2019, 04:14 PM #142
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Squat Day Whoop whoop!
Squats
45 x 5 - paused
135 x 5 - paused
225 x 3 - paused
328 x 3
328 x 3 Rep PR
225 x 10
Belt Squats
100 x 5
100 x 15
Leg Extensions
115 x 10
115 x 10
115 x 10
Quad Blaster
10
12
12
Single Legged RDL
15 lbs x 10
15 x 10
NOTES
Squats - Today I hit 82% of my goal for this prep. I am going to stay here for a few sessions and work on increasing reps. The state record for my age and weight class is in range now. This will be my opener and so I will work on it until I can do this weight in my sleep. In a few weeks, I will bump the weight to work on my second lift.
Belt Squats - I rearranged things so that I could use a pulley system for these. As I stood to do my first set, one of the carabiners holding a pulley popped. No worries. I had some heavier duty carabiners and pulleys. Swapped them out and I was good to go. First set I had to get used to the different feel. Now that I have the set up pretty much down, I need to make a few minor improvements, so these will stay in the rotation.
Single legged RDL - I am really liking these, but I need to figure out how to get a little more resistance with them. May try them banded and see how that goes.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-18-2019, 05:22 PM #143
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03-19-2019, 05:25 AM #144
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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03-19-2019, 09:28 AM #145
- Join Date: Mar 2015
- Location: Nevada, United States
- Posts: 10,047
- Rep Power: 97736
Just wow on the whole week! I agree about the Yates rows, btw, Iβve just never felt right with them. Iβve also never really seen much benefit over standard rows. If I just want to do more biceps on a compound move, I can do it with chin-ups.
Those squats are fantastic.
How do you like the belt squats?βThose who can make you believe absurdities, can make you commit atrocities.β
-Voltaire
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03-19-2019, 01:17 PM #146
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
I am right there with you on the chins.
My squats are a work in progress. The state record for my age and weight class is 403. I am wanting to blow that out of the water.
I like belt squats, They take the load off of the back and allow you to do as much or more work with lower weight. The challenge doing them DIY as opposed to using one of the $1000+ set ups, is finding the right set up that doesn't endanger your life. My new set up will allow me to lower the blocks and will make it safer.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-22-2019, 07:15 PM #147
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Deadlift Day in the Dog House
Deadlifts
135 x 5 - sumo
225 x 5 - sumo
315 x 3 - conventional
365 x 2
365 x 2
225 x 5
RDL
225 x 5
225 x 5
Pendlay Rows
155 x 5
155 x 5
Reverse Hyper
60 x 10
60 x 6
NOTES
My left hamstring was sore going into the session. I thought it was just DOMS from the other day, but I was wrong. I don't think it is serious but I do think I pulled it. Deads did not feel good at all today. I had wanted to move the weight up but decided early on that was not going to happen today. Once I hit 365 I started to shut things down. Goal today was just to get through and not hurt things worseDavid, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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03-22-2019, 11:43 PM #148πΊ Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 β Jan 29, 2022
Thread: RIP Snails : https://forum.bodybuilding.com/showthread.php?t=181070293&page=100
β Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
β Over 35 Journals > Samurai, Without Ever Having Felt Sorry For Itself:
https://forum.bodybuilding.com/showthread.php?t=4832373&page=200
π Please Call me Kaz, a 64-year-old π₯ Karate Kid in Tokyo.
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03-23-2019, 07:35 AM #149
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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03-23-2019, 08:04 PM #150
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