Bamazav's Dog House Training Log

[ElrondHubbard]

Get better brother.

I am training for the Master's Nationals on April 4. Vicarious and any other help and support is greatly appreciated. I am enjoying the auto regulated plan, work up to top double or triple and then a back off set or two. I am feeling stronger and more confident. Not bummed if I don't hit some % or number, realizing for that day I did what I could do. I am starting to see forward progression on everything.

I pray you will be able to get back to work soon. Don't rush it, but do hurry, we miss your workouts.

I like your approach.

For me, I'll be back at work on light duty next Monday. For heavy work, like weight lifting, we're probably looking at late December, and I'm really chafing to get back into it. I'm healing up nicely in the meantime.

[Payton1221]

I am training for the Master's Nationals on April 4 . . . I work up to top double or triple and then a back off set or two.

Looks right. Someone said "look at your goals; now look at your habits/behavior. Are they aligned?" Yours are!

Now go crush it in April

[bamazav]

11/18

Squats
45 x 5
135 x 5
205 x 3
225 x 3
245 x 3
265 x 3
275 x 3
280 x 3
225 x 5

Vertical Leg Press
100 x 20

Leg Extension
70 x 15
70 x 15
Smith Machine Calf Raise
160 x 10
160 x 10

Good Mornings
155 x 8
155 x 8

11/19

Incline Bench Press
45 x 5
65 x 5
95 x 10
115 x 10
125 x 10

Chest Supported Rows
90 x 10
90 x 10
90 x 10

Bench Press
45 x 5
135 x 3
155 x 3
175 x 3
185 x 3
195 x 1
135 x 5
135 x 5

Bench Dips
20
20

11/21

Deadlifts
45 x 5
135 x 5
205 x 3
225 x 3
275 x 2
295 x 2
315 x 2
335 x 2
335 x 2
335 x 2

Hex Bar RDL
125 x 10
125 x 10

Hex Bar Rows
125 x 10
125 x 10

T Bar Rows (PWO)
70 x 12
70 x 12

11/22

Lat Pulldowns
50 x 10
70 x 10
70 x 10

Glass OHP (PWO) Seated no back support
Empty Bar x 10
50 x 8
50 x 8

Lying Leg Curls
35 x 15
45 x 15

DB Lateral Tri-set
10 x 8
10 x 8

Plate Pullover
35 x 15
35 x 15

Cable Preacher Curl
50 x 8
50 x 8

NOTES

Good week, overall. Next week will be abbreviated due to Holiday travel.

Tuesdays and Thursdays I am training with the teenagers I coach. It helps to have someone to hand off on bench but, unlike the garage gym, I have to wait on equipment sometimes.

[bamazav]

Now that I am past the holidays with all the traveling, programs and family events, maybe I can get back to logging here a little more regularly. I did workout during the last month and a half, but life dictated taking a break from the webz. I am able to come back some now. Here is today's info.

1/6/2020 Leg Day

KB Swings-Hamstrings
15 x 10
15 x 10

Squats - Primary Quads
45 x 5
135 x 5
225 x 3
245 x 3
265 x 3
275 x 3
275 x 3
225 x 5

Vertical Leg Press-Quad
100 x 10
150 x 10
150 x 10

Glute Ham Raise- Hamstrings and Glutes
10
10

Good Mornings - Hamstrings
135 x 10
135 x 10

NOTES
Workouts have been when and where I could get them in. It was nice to be back in the Dog House and use my toys.

Squats - I am working sets of three up to a top set of 3 and then do one or two more sets followed by a dropoff set. For now I am working purely by feel each day. It is a nice way to autoregulate. Today was a total rep PR for me.

I have been using the same method with the Bench Press and Deadlift too. Deadlifts I due doubles but the same process, doubles up as high as I can go and then two or three sets at that weight. For deadlifts I do not do any back off sets.

Nutrition - Made it through the holidays relatively unscathed. I was up about 1.5 lbs this morning but I admit I ate poorly the last two weeks. Now that I am back on a normal routine, Lunches are prepped and evening meals are light on carbs. I hope to get down to around 190 before April.

[bamazav]

Bench Press
45 x 5
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3
185 x 3
155 x 5
155 x 5

2 Board Bench Press
135 x 10
135 x 10

Bench Dips
15
15

Cable Pushdowns
50 x 10
50 x 12

[ElrondHubbard]

Good to see you back, David. Strong workout too! I bet you're glad for things to settle down to halfway normal.

[bamazav]

Good to see you back, David. Strong workout too! I bet you're glad for things to settle down to halfway normal.

Settled down, not sure about the halfway normal part.

[Samraiwise]

Hey Zav brother, good job! Also Dave and everyone over 35, Happy New Year!!

Glad all of us are still alive and kicking......well, sort of.

Spoiler!

Got no holiday this new year it turned out except for regular two days off each week.

But no holiday is far better than no job at all. I can feel God's love. I wish you all good health and happiness ahead!!



Cage The Elephant - "Ain't No Rest For The Wicked"
*Just ignore the lyric, I hope this song wouldn't offend anyone. *bow*

[ElrondHubbard]

Happy New Year to you too, Kaz! If anybody is going to keep kicking, it's you!

[bamazav]

Hey Zav brother, good job! Also Dave and everyone over 35, Happy New Year!!

Glad all of us are still alive and kicking......well, sort of.

Spoiler!

Got no holiday this new year it turned out except for regular two days off each week.

But no holiday is far better than no job at all. I can feel God's love. I wish you all good health and happiness ahead!!



Cage The Elephant - "Ain't No Rest For The Wicked"
*Just ignore the lyric, I hope this song wouldn't offend anyone. *bow*

Happy New Year to you too, Kaz! If anybody is going to keep kicking, it's you!

You don't know how much I appreciate both of you and your support and faithfulness.

[bamazav]

KB Swings
20 x 10
20 x 10

Squats
45 x 5
135 x 5
225 x 5
245 x 3
265 x 3
285 x 3
285 x 3
225 x 5

Vertical Leg Press
150 x 10
160 x 10

Good Mornings
145 x 10
145 x 10

NOTES
Quick workout today, about 45 minutes. Had workers over at the church seeing if they could finish the "2 hour" project before the 6 hour mark. Took about 6.25 hours to complete the job but did give me enough time to get my squats in. Increased weight and intensity of the squats, but felt very weak throughout. Frustrated.

[ElrondHubbard]

No reason to feel frustrated there, David, that's a strong workout, especially in only 45 minutes. Seems reasonable to feel weak when you're lifting heavier and pushing harder. Hope your recovery is going smoothly!

[bamazav]

No reason to feel frustrated there, David, that's a strong workout, especially in only 45 minutes. Seems reasonable to feel weak when you're lifting heavier and pushing harder. Hope your recovery is going smoothly!

Frustration came from looking back over some old workouts and not seeing the progress I had hoped. Also hate being rushed. My best workouts are when I can take my time and focus. I am harder on myself than on others. Thanks for the encouragement!

1/14/2020 Bench Day

Bench Press
45 x 5
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3
195 x 3
155 x 5
155 x 5

Bench Daddy Press(similar to a slingshot)
205 x 3
205 x 3

2 Block Bench Press
155 x 10
155 x 10

Bench Dips
16
16

Cable Rope Pushdowns
60 x 8
60 x 6

NOTES
Started training on Tuesdays and Thursdays with the boys. It allows me to have some help with hand offs and spotting and shows them that I put the work in too.

Bench - added 5 lbs for a new 3 rep PR
Bench Daddy - the Bench Daddy allows me to do some overload work.
Bench Dips - fried the triceps with these

[bamazav]

Standing OHP
47 x 5
67 x 5
87 x 3
97 x 3
97 x 3
97 x 3
67 x 5
67 x 5

Db Arnold Presses
40 x 5
40 x 8

DB Spider Curls
40 x 10
40 x 10
40 x 10

Straight Bar glide Curls
47 x 10
67 x 10
67 x 8

[bamazav]

Sumo Deadlifts
45 x 5
135 x 5
225 x 3
315 x 2
335 x 2
335 x 2
335 x 2

Deficit Deadlift
315 x 4
315 x 3

Romanian Deadlift
225 x 5 - Back said "That is enough for Today."

Suspension Strap Rows
5
8

[ElrondHubbard]

Sumo Deadlifts
45 x 5
135 x 5
225 x 3
315 x 2
335 x 2
335 x 2
335 x 2

Deficit Deadlift
315 x 4
315 x 3

Romanian Deadlift
225 x 5 - Back said "That is enough for Today."

Suspension Strap Rows
5
8

Yeah, listen to your back. That's a heck of a lot of deadlift sets!

[bamazav]

Yeah, listen to your back. That's a heck of a lot of deadlift sets!

I am determined to pull 500 for 1 this year so I am working on building that lumbar region up. I am a conventional lifter, but using the sumo right now to build up some weak areas. Intensity was up, even though I didn't increase the weight. To reach my goal I have to be smart and listen. I wasn't sure how the RDLs would go, after a few I knew it was time to stop.

My mother in law passed on Friday, so I am not sure how training will look for the next week or two. I should get squats in tomorrow and Bench on Tuesday, after that I just don't know. Will head to Alabama later in the week for the funeral on Saturday.

[ElrondHubbard]

I am determined to pull 500 for 1 this year so I am working on building that lumbar region up. I am a conventional lifter, but using the sumo right now to build up some weak areas. Intensity was up, even though I didn't increase the weight. To reach my goal I have to be smart and listen. I wasn't sure how the RDLs would go, after a few I knew it was time to stop.

My mother in law passed on Friday, so I am not sure how training will look for the next week or two. I should get squats in tomorrow and Bench on Tuesday, after that I just don't know. Will head to Alabama later in the week for the funeral on Saturday.

So sorry to hear about your mother in law. Do what you need to do.

[bamazav]

So sorry to hear about your mother in law. Do what you need to do.

Thanks brother. Heading out tomorrow.

I was able to get two sessions in this week, so far.

Squat Day

KB Swings
20 x 10
20 x 10

Squats
45 x 5
135 x 5
225 x 5
245 x 3
265 x 3
290 x 3
225 x 5
135 x 10

Good Mornings
135 x 10
135 x 10

Vertical Leg Press
100 x 20

Lying Leg Extensions
45 x 10
70 x 10

Seated Leg Extensions
70 x 10
70 x 20

NOTES

SQUATS- total tonnage was up this week but the intensity level was down. Not a biggy over all, but I do not want to stay that way. I was experimenting with how the 10 rep back off would affect me.

Lying Leg Extensions - trying this out. Does hit the quads higher up, not real comfortable to do. Will stick with seated leg extensions.

1/21/2020 Bench Day

Bench
45 x 5
95 x 5
135 x 3
155 x 3
175 x 3
185 x 3
205 x 3 - used Bench Daddy
205 x 3 - used Bench Daddy
155 x 5

2 Board Bench Press
135 x 15
135 x 15

Bench Dips
15
15

EZ Bar Skull Crushers
15 x 10
65 x 8

Rope Cable Pushdowns
50 x 10
50 x 10

Leaving in the am for Alabama. I have tried contacting a gym that allows deadlifting near Montevallo, but they have not responded about day passes. We will see.

[ElrondHubbard]

Good luck, David. Hope you do find a nearby gym. I've only been able to do that once, but it definitely helped my trip go better.

[bamazav]

Good luck, David. Hope you do find a nearby gym. I've only been able to do that once, but it definitely helped my trip go better.

Didn't happen. I did move furniture all day Monday, so It was sort of like a workout.

[ElrondHubbard]

Didn't happen. I did move furniture all day Monday, so It was sort of like a workout.

Hope your form was good!

[bamazav]

Hope your form was good!

Of course! All back, saving the quads for squat day.

1/31/2020 Squats to keep away from DOMS


Squats
45 x 5
135 x 5
225 x 5
245 x 3
265 x 3
225 x 5 - Just what the title above says, just getting back into the groove.

Good Mornings
135 x 10
135 x 10

Vertical Leg Press
190 x 5
190 x 5

Leg Extensions
100 x 15+7+7 = 29 total reps

Smith Machine Calf raise on block (PWO)
180 x 10
180 x 10 - tingling in toes of Left foot

2/3/2020 Start of Meet Prep

KB Swings
20# x 10
20# x 10

Squats
45 x 5 - paused
135 x 5 - paused
225 x 3
245 x 3
265 x 3
285 x 3
285 x 3
225 x 10 - These were no fun

Good Mornings
155 x 10
155 x 10

Linebacker landmine Hack Squats (PWO)
90 x 10
90 x 10 - my glutes are feeling these

Vertical Leg Press
200 x 8
200 x 8

Leg Extension
90 x 15
90 x 15

NOTES
Good session. total tonnage and intensity up. I am feeling it this morning. A good start toward reaching my goal on Squats.

[bamazav]

Bench Press
45 x 5
95 x 5
135 x 5
155 x 3
175 x 3
175 x 3
135 x 10 - Tonnage was down a bit but intensity level was up - progress is progress

Paused Close Grip Bench
95 x 10
95 x 10

Paused Incline Press
80 x 10
80 x 10

DB Incline Press
35 x 10
35 x 10
35 x 10

Pec Deck
70 x 10
70 x 10

Rope Pushdowns
50 x 12
50 x 10
50 x 8

Band Assisted Dips - Why assisted? Arms are gassed by this point, I was having trouble getting into a starting position for these
7
5
5

DB Skull Crushers
20 x 10
20 x 10

NOTES
This was the roughest, in a good way, Bench day in a long time. I walked away feeling as though I really did something. I am pumped both figuratively and literally.

[ElrondHubbard]

Looks like you're getting into a zone, David. I like what I'm seeing here! That pumped feeling is pretty grand, isn't it?

[bamazav]

Looks like you're getting into a zone, David. I like what I'm seeing here! That pumped feeling is pretty grand, isn't it?

I hope I am in the zone. Consistency will satisfy me.

2/6/2020

Shoulder Work

Seated OHP
45 x 10
95 x 10
100 x 10
100 x 10

Speed Bench
45 x 10
115 x 10
115 x 10

Incline DB Press
35 x 10
35 x 10
35 x 10

Plate Raises
25 x 10
25 x 10
25 x 10

Db Hammer Curls
40 x 12
40 x 12
40 x 12

Straight Bar Glide Curls
45 x 12
45 x 12
45 x 12


2/8/2020 Deadlift Day

KB Swings - use these to prime up the hips and hamstrings
20 x 10
20 x 10

Deadlifts
45 x 10 - sumo
135 x 5 - sumo
225 x 5 - sumo
315 x 3 - conventional with hook grip
335 x 3 - conventional with cobra grips
355 x 3 - conventional with cobra grips

Neutral Grip Chins
6
6

T- Bar Rows Pendlay Style
100 x 10
110 x 10
110 x 10

Straight Legged Deadlift
225 x 5

Lat Pulldowns
70 x 10
90 x 10
90 x 10

NOTES
Just went with the flow. When I was done I looked back through the log and discovered I have not deadlifted over 340 since before I tweaked the back last summer. 355 x 3 was not a grind lift but was work, I feel good about what I will see in the coming weeks. Will stick with this plan of triples by feel until a few weeks out from the meet and then I will be adding some singles, ramping the weight up.

[bamazav]

KB Swings
30 x 10
30 x 10

Squats
45 x 5
135 x 5
225 x 3
245 x 3
265 x 3
290 x 3
290 x 3
225 x 10

Good Mornings
160 x 10
160 x 10

Landmine Linebacker Hack Squats (PWO)
100 x 10
100 x 10

Vertical Leg Press
205 x 10
205 x 10

NOTES
Added weight to every exercise. Total tonnage is up. Intensity on Squats is up. Things are going well.

[Samraiwise]

Impressive SQ and DL work. I'd never be able to do such a lift with my skinny legs.

I'll be back one day but until that day, I'm counting on you and Dave to keep this over 35 journal section alive and warm.

You two are both always inexhaustible source of inspiration to me and to the rest of the world. *bow*

[bamazav]

Impressive SQ and DL work. I'd never be able to do such a lift with my skinny legs.

I'll be back one day but until that day, I'm counting on you and Dave to keep this over 35 journal section alive and warm.

You two are both always inexhaustible source of inspiration to me and to the rest of the world. *bow*

Great to see you my friend. How is the new job going? Any exciting travels planned?

[bamazav]

2/11/2020

Bench Press
45 x 5
115 x 5
135 x 3
155 x 3
175 x 3
185 x 3
135 x 10

paused CGBP
100 x 10
100 x 10

Paused Incline Bench
95 x 10
95 x 10

DB Incline Bench Press
40 x 10
40 x 10
40 x 10

Pec Deck
80 x 10
80 x 10

Dips
10
10

Rope Pushdowns
55 x 10
55 x 10

EZ Bar Skulls
55 x 10
55 x 10


2/13/2020

Seated OHP
45 x 3
95 x 3
105 x 3
115 x 3
125 x 3
130 x 3
130 x 3
130 x 3
95 x 10

Speed Bench
45 x 10
125 x 10
125 x 10

Plate Raise
35 x 10
35 x 10

DB Hammer Curls
40 x 15
40 x 15

Arm Blaster EZ Bar Curls
65 x 10
65 x 10

2/15/2020

KB Swings - a hip and hamstring warm up
30 x 10
30 x 10

Deadlifts
45 x 5
135 x 5
225 x 3
315 x 3
335 x 3
360 x 3
315 x 5

Lat Pulldowns
100 x 10
100 x 10
100 x 10

Straight Legged Deadlift - these became more of an RDL after I started.
225 x 5

Coan Style BB Row
135 x 5
135 x 6

NOTES
This was a pretty good week overall. Progress was made across the board.