Bamazav building strength for life

Discussion in 'Member Online Journals' started by Bamazav, Sep 10, 2017.

  1. Bamazav

    Bamazav Member

    Oct 27, 2012
    15
    4
    Greetings to all. My name is David. I am a 53 year old Grandfather, Father, Husband and Pastor. I started lifting in 2007 because of health issues and not wanting a life of medications. I lost the weight required in 12 weeks, got hooked on they gym and began a journey that I have not looked back from. In 2010 I began a fitness ministry in the church I pastor. Get Fit For the King began in the fellowship hall with a few 2 lb dumbbells, a swiss ball and a few bands. Today we meet in a fully equipped weight room with deadlift platforms, two Squat Racks, 4 bench stations, DB, TRX, dreadmill, eliptical and 4 stationary bikes. Currently I have 8 Senior Citizens that meet with me 3 times a week for a devotion, training and encouragement. I am the youngest one up there and Martha is the oldest at 84. In 2014 I met some teens who wanted to get stronger. Team Dunamis Powerlifting team was started. Girls, jobs and graduation have moved all the teens away, but the Team continues to lift as Master Lifters. Every Team Dunamis member holds at least one 100% RAW Federation State, National or World record, including this old man.

    My personal goal is to get stronger and to be strong the be able to live long and enjoy my family. I currently compete in full power meets in both the USPA and 100% Raw Federations. I have considered moving to Deadlift only, but my miserly mindset can't accept paying the same amount for one event as I would for all three, so I do full power. This season I have set personal bests on all three lifts, though my bench is usually just to keep me in the competition so that I can deadlift. If all goes well, I hope to pull a 500 lb deadlift by years end.

    My last meet I enflamed my IT Band, which has inhibited, but not stopped, me from squatting. I have stepped back and lightened my loads, increasing my reps for a bit to try to give my leg some time to heal. If I see sufficient healing in the next few weeks, I will begin prepping for an end of the year meet and shoot to set a new VA State Record in deadlift.

    Most days I train solo or with my son. Since schedules limit our time together, most of my training is solo. That is where this log comes in. Not being a member of a gym and training solo, this is my source of accountability and learning. I have been blessed to have some good online and personal coaching in the last couple years, but have learned more from the conversations evoked in the logs than any where else. So help me out.

    Okay, far more talking about myself than I like, let's get into this Log.
     
    Yomo, woodswise and rawdeal like this.
  2. Bamazav

    Bamazav Member

    Oct 27, 2012
    15
    4
    9/4/2017 Leg Day

    Squats
    45 x 8
    135 x 5
    230 x 5

    Front Squats
    135 x 10

    Seated Calf Raise
    110 x 12
    110 x 10

    Leg Extension
    105 x 10

    GHR
    20

    Lying Leg Curls
    50 x 15

    DB RDL
    50 x 10
    50 x 10

    Hanging Knee Raise
    15
    15

    9/6/2017 Push Day

    Bench Press
    45 x 10
    95 x 8
    145 x 8
    145 x 8
    145 x 8

    DB OHP
    40 x 10
    40 x 10
    40 x 10

    Cable Pushdowns
    50 x 10
    50 x 10
    50 x 10

    Decline Bench
    125 x 8
    125 x 8
    125 x 8

    Db French Press
    40 x 12
    40 x 12
    40 x 12

    NOTES
    IT band is still tender when squatting so I am taking things easy for now. No singles planned, just reps, will be increasing those each session.

    Everything else is reps over weight these days. Just want to get past the aches and pains right now.

    9/8/2017 Pull Day

    Deadlifts

    135 x 5 - Sumo
    225 x 5 - Sumo
    315 x 1 - conventional from here on out
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1

    4" block Pulls Sumo Style
    225 x 5
    225 x 5

    Shrugs
    225 x 10 - sumo style
    225 x 10 - Conventional style

    Pendlay Rows
    135 x 5
    135 x 5

    Bird Dogs
    10
    10

    Hanging Knee Raises
    15
    15

    NOTES
    By far not my heaviest deadlift work but lately they have been difficult and heavy. Decided to return to singles for my heaviest set and work on form. They didn't feel "right" for the first couple and then things clicked and the weight began moving smoothly and easily. The rest of this session was accessory work meant to support the deads. Pull day will be getting tougher as things progress. My goal now is more, health than strength so the numbers, while important, are not my primary focus. Working the muscles will be the focus.
     
  3. Bamazav

    Bamazav Member

    Oct 27, 2012
    15
    4
    9/10/2017 Fluff and Buff Day

    Overhead Press

    75 x 10
    75 x 10
    75 x 10

    Dips
    10
    10
    10

    Straight Bar Glide Curls
    65 x 10
    65 x 10
    65 x 10

    Lat Pulldowns
    70 x 12
    70 x 12
    70 x 12

    Swiss Bar Curls
    70 x 10
    70 x 10
    70 x 10

    Bench Dips
    15
    15
    15

    NOTES
    Today's OHP press was done standing. I do not usually do them standing as they bother my back. Today felt good so I will will continue to move them up slowly and see what happens. Good arm pump.

    Tomorrow will begin week two of Push Pull Legs.
     
  4. rawdeal

    rawdeal TID Board Of Directors

    Nov 29, 2013
    1,233
    478
    Inspiration + information . . . . nice.

    Had no idea what that IT Band was till I googled it, read a link from Runners World. I might have that, the symptom about running down the outside of the leg sounds familiar. I don't get it in the gym, but I do scrambling after the dogs in the woods. My shoes are not unevenly worn, but the terrain is, might explain why my experience is different in the gym and in the woods. Could you be one of those who turns one or both legs inward while squatting? You pull sumo, so no inward there, no IT Band symptoms there, just the Squats?
     
  5. Bamazav

    Bamazav Member

    Oct 27, 2012
    15
    4
    I do fight the knee cave in when squatting heavy. My son, the athletic trainer, says it is more an overuse injury than anything else, but now you have given me something else to work on during this rehab period. Not bad pain, just uncomfortable when I squat. Now that you have me thinking about it, I had foot drop on in my left foot back in 1996. I had surgery to repair a bad disc before I had permanent nerve damage. Still, left leg does not work like my right. I walk differently on my left foot. My son had me get some running/training shoes a lot of podiatrists recommend, my left foot pushed through the fabric within a week. So, you may be on to something. Thanks!

    Oh, I dead lift conventional. I like to do my lighter warm ups sumo and when I get to heavier weights I switch to conventional.
     
  6. Bamazav

    Bamazav Member

    Oct 27, 2012
    15
    4
    Squat
    45 x 8
    135 x 8
    230 x 5
    230 x 5
    230 x 5

    Front Squats
    140 x 10

    Good Mornings
    140 x 10
    140 x 10

    Seated Calf Raise
    120 x 10
    120 x 10

    Leg Extension with a hold at top
    100 x 10
    100 x 10

    Poor Man's Glute Ham Raise
    10
    15
    15

    Rollouts
    10
    10
    10

    NOTES
    Squats felt better today. Pain was minimal but still there. Feels much better with sleeves on than without.
     
  7. woodswise

    woodswise TID Board Of Directors

    Apr 29, 2012
    3,988
    961
    For IT Band do some foam rollering (not on the hip joint, but on the muscles between the joints) and stretching after you warm up. I foam roll both quads (front and side) and glutes. It helps a lot. Good luck and welcome.
     
  8. Bamazav

    Bamazav Member

    Oct 27, 2012
    15
    4
    Thanks my friend. I am doing lots of stretching and rolling. Each day is a little better. Just being patient.
     
  9. Bamazav

    Bamazav Member

    Oct 27, 2012
    15
    4
    This has been a busy week and lifting didn't happen as planned. It didn't help that I struggled with back spasms the past few days. Feeling better today so I got in the gym and did a little bit of work.

    Bench Press
    45 x 10
    95 x 8
    115 x 5
    150 x 5
    150 x 5
    150 x 5

    2 Board Press
    155 x 6
    155 x 6
    155 x 6

    Cable Pushdowns
    50 x 10
    50 x 10
    50 x 10

    Bradford Press
    100 x 5
    100 x 5
    100 x 5

    TRX Pushups
    10
    10

    Bird Dogs
    10
    10
     
  10. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
    16,586
    4,277
    REPS FOR JESUS

    [​IMG]

    That IT band can be a huge pain. Gotta smash the TFL hard with a lacrosse ball a few minutes per day.

    Also start looking at your warm ups differently. Like for squat days start doing things to actually prime the muscles like split squats, goblet squats and RDL.
     
  11. Bamazav

    Bamazav Member

    Oct 27, 2012
    15
    4
    Thanks brother. IT is feeling better, not 100% but better. Will look at my warm ups.
     
  12. Bamazav

    Bamazav Member

    Oct 27, 2012
    15
    4
    9/16/2017 Deadlift Day

    Had a little time time to get a session in before heading to the ODU/UNC game.

    Deadlifts
    135 x 5 sumo
    135 x 5 conventional
    225 x 3 sumo
    225 x 3 conventional
    315 x 2 sumo
    315 x 2 conventional
    340 x 1
    340 x 1
    340 x 1

    Smith Machine Pendlay Rows
    135 x 8
    135 x 8
    135 x 8

    Reverse Hyperextension
    50 x 8
    50 x 8

    NOTES
    It was a relatively short session but after battling back spasms all week, I wanted to see how things would go. I am pleased with how things went. I would have liked more time but it is what it is.
     

Share This Page