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Captain_Crunch
06-03-2008, 10:31 AM
Just found this board and decided to start a journal. I have been powerlifting for about eight years. The past couple with alot of injuries. Two torn bicep tendons and one meniscus tear all of which required surgery. My best competition lifts are 855 squat, 507 bench and 600 dead. I have trained with the Westside template the whole time I have been in powerlifting. I just came off a meet a few weeks ago at 275lbs and am planning on dropping some weight over the next while and changing my lifting for a few months of off season work. The change will be an experiment so we'll see how it goes.

Ben Moore
06-03-2008, 11:04 AM
Good luck man - I'll be following along.

Dave Schwab
06-03-2008, 11:47 AM
Nice numbers! Should be a short road to elite if you can stay healthy. What were your lifts in your recent meet?

Bergs
06-03-2008, 12:11 PM
Nice numbers! Should be a short road to elite if you can stay healthy. What were your lifts in your recent meet?
No kidding. That's only about 40 pounds off with his best competition lifts. I'll be reading this log for sure, too.

Captain_Crunch
06-03-2008, 12:27 PM
Good to see people are interested. My last meet I hit the 855 sq, 507 bench ( should of had 555 but ass lifted off bench ) and 550 dl . Hurt me knee on the dead which was my opener. Had switched to sumo the last while and will be switching back to conventional for good now.

Captain_Crunch
06-04-2008, 03:43 PM
Went to the gym today for the first time in 3 and a half weeks. Took a week and a half off before my last contest and two weeks since. Today was scheduled to be ME bench day.
Warmed up ( very long )
Flat bench 3 x 3 315lbs All tie ins very sore not a regular ME day but will probably stick with 3s for a while. Good for a change.
Tate press 3 x 15
Pressdowns 3 x 12
DB power cleans 3 x 15
Pull downs
Seated rows
Abs
Done in 45 minutes
ME squats on Friday. Will be going easy with 3s or 5s on ME day for a while.
Speed bench day is Sunday and usually this day has been for recovery as two bench days a week don't work for me. Might make it a total assistance day for a while and see how it goes.
Speed squats are Monday and I will keep this day as a traditional speed day.

Captain_Crunch
06-07-2008, 10:56 AM
Friday:
First day squatting since meet
SSB Squat 14" box + Foam 505lbs 5 X 5
Stiff leg deads
45 deg back raise
ABS

Captain_Crunch
06-08-2008, 07:25 PM
Sunday:
DB power cleans 5 x 15
Incline Bench 225Lbs 4 x 8 Inclines and shoulder press are very weak for me and will be a focus until next meet
Seated Row 300lbs 4 x 12 ( Close Grip )
Hammer Strength Seated Row 4 Plates per side 3 x 10
One arm DB shoulder press 75lbs 2 x 8
ABS
1 HR

Captain_Crunch
06-10-2008, 08:38 AM
Monday:
Speed Squats 14" box Plus Foam Chocked Blue bands 315 x2 x2 365 x2 x2 405 x2 x2
Leg Press
Ham Curls
ABS

Captain_Crunch
06-11-2008, 10:26 PM
ME Bench
2 Board Press 315x3 365/385/405/425x1
4 Board Press 3 x 5
Shrugs 5 x 15
ABS

Captain_Crunch
06-15-2008, 08:15 PM
Dynamic Bench
Flat Dumbell Press 105 x 5 x 5 changed they way I did these today and will keep it this way from now on. Before when I did db presses I would push straight up not touching the bells together. Now I will touch them together at the top as I feel this alot in the chest compared to how I used to do these.
Tate Press 45/65/75/85 x 8
Tricep pressdown
Seated db power cleans
Face pulls
Side raises
DB Curls
1 hr

Captain_Crunch
06-16-2008, 12:32 PM
Speed Squats
14" box + blues 405x3x2 455x3x2
Back Raises
Ham Curls
Abs

Captain_Crunch
06-18-2008, 01:27 PM
ME Bench
Reverse band press 500 x 1 25lbs off my record. I have had shoulder problems for a few years and there were back again today.
Close grip bench index on smooth 3 x 12
Seated rows 3 x 10
abs

Captain_Crunch
06-20-2008, 12:32 PM
ME Squat
Back has been out for the last week but lifted anyways and went to the chiro right after
Close stance 16" box squats 585 x 1 635 x 0 The last one was something I had done before
One legged leg press 4 x 8 per leg
Calf raises
Leg curl + extensions
Abs
What a gay workout. Should be back in high gear by mid July.

Captain_Crunch
06-21-2008, 12:15 PM
On Thursday I started a twelve week fat loss program designed be Shelby Starnes who has been working with Marc Bartley and AJ Roberts from Elitefts. It's a carb cycling program and I'll keep track of how I'm feeling with the diet change as well as record my morning body weight on here.

Captain_Crunch
06-22-2008, 09:32 PM
Speed Bench
DB bench 120lbs 5 x 5
Lat Pull Down 3 x 8
Face Pulls 4 x 12
DB Power Cleans 3 x 15
Abs
Morning Weight - 279 lbs

Captain_Crunch
06-23-2008, 07:56 PM
Speed Squats
14" box + foam 365 x 2 x 6 No briefs today
GM 3 x 8
45 deg Back Raise/ GM Machine SS 3 x 8 each
abs
Morning Weight 280lbs

Captain_Crunch
06-25-2008, 10:20 PM
ME Bench
2 Board Press 365 x 3 405/425/445 x 1
CG Bench 4 x 8
One Arm DB Rows 3 x 10
ABS
Morning Weight Tuesday 279.5 lbs
Today 278 lbs

Captain_Crunch
06-27-2008, 12:28 PM
ME Squat
Suspended GM Close Stance 585 x 3 Stopped there as my back was very sore SI joint is out
Conventional Deads 3 x 5
One Legged leg Press 4 x 12
Back Raise 4 x 12
ABS
Thursday weight 277 lbs
Today 276.5 lbs

Captain_Crunch
06-29-2008, 09:08 PM
Speed Bench
Doubled Light bands 135 x 5 x 3
DB Bench 130 x 3 x 5
Rear delt machine 4 x 12
Shrugs 3 x 15
Face Pulls 3 x 12
Saturday weight 278 lbs
Todays Weight 276.5
Weight were not taken in the morning as I am working nights this weekend so they are taken at around 12 noon after 5 hours sleep.

Captain_Crunch
06-30-2008, 06:17 PM
Speed Squats
14" box + foam 405 x 2 x 6 chocked blues
ham curls 4 x 8
leg extensions 4 x 8
abs
over 30 deg celcius here today with no ac at the gym so didn't do much after squats
Morning weight 276 lbs

Captain_Crunch
07-03-2008, 02:27 PM
No gym on Wednesday
weight yesterday and today 276lbs

Captain_Crunch
07-04-2008, 03:41 PM
ME Squat
Anderson Squats 845 x 5 10" rom
GM Close Stance 4 x 8
One Leg Press 4 x 8
abs
Morning Weight 275lbs

Captain_Crunch
07-06-2008, 02:36 PM
DE Bench
DB Bench 130 x 3 x 5
Tate Press 3 x 8
Chest supported row 3 x 8
Lat pulldown 3 x 8
Lateral Raises 3 x 8 ss with DB curls 3 x 10
abs
Saturday weight 274lbs
Today 272.5lbs

Captain_Crunch
07-07-2008, 12:00 PM
Speed Squats
15" box 405 x 3 x 2 / 455 x 3 x 2
Dimel deadlifts 3 x 15
Back Raises 3 x 12
abs
Morning Weight 272lbs
The last 2 training sessions I have started to feel the effects of the weight loss. Not in strength yet but a little in recovery.

Captain_Crunch
07-09-2008, 09:23 PM
ME Bench
Flat bench 365 x 3 x 3
Close grip bench 3 x 8
Seated row 3 x 8
Tuesday weight 271lbs
Today 274lbs
Weight has been off the past few days. Been working nights so eating and sleep are off as well as weigh in times

bigmoney
07-09-2008, 09:46 PM
Those are some huge anderon squats a few days back man. How is the diet going? I have been following AJ and Mark's diets and it seems like they are both getting leaner while maintaining or increasing their strength.
By the way, where do you train at?

Captain_Crunch
07-10-2008, 09:12 AM
Thanks. The diet is going good except I never eat vegetables and with the diet I eat lots 5 out of every 7 days. Strength has maintained so far but I feel recovery is lacking a bit the past few training sessions. I think Shelby might changes things a bit for the coming weeks to try and remedy any problems I'm having. As for where I train it's a little north of Texas in norhtern Canada.

Captain_Crunch
07-11-2008, 08:24 PM
ME Squats
Close stance GM 315 x 5 x 5
Dimel Deads 3 x 15
Back extension machine 3 x 10
abs
Thursday morning weight 273.5
Today 273.5
Feeling worn out so took it easy today.

Captain_Crunch
07-13-2008, 07:57 PM
DE Bench
DB Incline bench 110 x 8 x 3
DB Power cleans 3 x 15
Shrugs 3 x 15
Lat pulldowns 3 x 10
Saturday weight 273lbs
Today 274lbs

Captain_Crunch
07-17-2008, 01:28 PM
ME Bench Wednesday
Incline Bench 315 x 3 x 5
Chest supported Row 3 x 8
Lat Pulldown 3 x 8
Tuesday weight 274lbs
Wednesday 273lbs
Today 273lbs

Captain_Crunch
07-18-2008, 04:05 PM
ME Squat
Conventional Deads 500 x 2 x 3
GM Machine 3 x 10
Back Raises 3 x 12
Abs
Morning weight after night shift 271lbs

Captain_Crunch
07-20-2008, 05:43 PM
DE Bench Not much work today. Was at a new gym because the old one got forclosed.
DB Power Cleans 3 x 15
Incline Tate press 4 x 8
Rolling DB Extensions 3 x 10
Straight bar skull crushers paused on floor 3 x 8
Lat pull down 2 x 10
Seated CG row 3 x 10
EZ Curl bar curls 4 x 8
Morning weight 273lbs
My training partner and I will be opening our own training center by mid August so training should improve.

Captain_Crunch
07-25-2008, 05:48 PM
Been a rough week. Haven't trained because I seperated my shoulder on Monday. Will start lower body again on the 28th
Morning weight all week 271lbs

Captain_Crunch
08-01-2008, 07:50 PM
First day back
ME Squat
SSB 14" box Close Stance 455 x 1
SSB GM 4 x 8
Abs
Morning weight 268.5

Didn't feel strong today failed at 485 on the squats shoulder is very soar.

Captain_Crunch
08-03-2008, 10:20 PM
DE Bench
First upper body day since injuring my shoulder
Flat bench 225 x 5 x 10
DB Shoulder press 5 x 15 light weights
BB Rows 5 x 15
Shoulder felt good today. I'll push it a little on Wednesday
Morning weight Saturday 269 lbs
Today 268 lbs

Captain_Crunch
08-04-2008, 01:36 PM
Speed Squats
SSB 15" box 275 x 2 x 8
SSB GM 4 x 6
abs
Morning weight 268 lbs

Captain_Crunch
08-09-2008, 01:46 PM
ME Squats
SSB GM Wide Stance 405 x 3
SSB Box Squats 15" 315 x 5 x 5
Abs
Morning weight 270lbs

Chris Rodgers
08-09-2008, 01:51 PM
Just found this journal. You have kept under the radar with your zero post count. :tuttut:


Where do you train? With a team? Any meets planned? Staying 275 or dropping to 242(looked like you said you were cleaning up your diet). Either way, welcome aboard(even though I'm late to the party).

Captain_Crunch
08-09-2008, 09:46 PM
Hey Chris. Thanks for stopping by. I don't know why my post count is zero. Don't post in my journal count? I train in Prince George BC Canada with 2 other lifters. We just started training in our own facility one of my training partners and I opened up. We train sports teams there as well as train ourselves. Hoping to find a meet in the fall but every meet we go to is a minimum 8 hour drive. If not in the fall probably not till next spring. The plan with weight is to compete in the 242's next meet.

Captain_Crunch
08-10-2008, 01:15 PM
DE Bench
Flat bench 225 x 10 x 3
Straiht bar skull crushers paused on floor 3 x 8
DB shoulder press 4 x 15 light weights
Rows using sled 10 trips x 100 feet
DB Curls 3 x 12
Morning weight 269.5 lbs

littleman19
08-10-2008, 02:08 PM
you're a beast :omg:

Captain_Crunch
08-11-2008, 12:57 PM
Thanks for having a look LM.

Captain_Crunch
08-11-2008, 01:02 PM
DE Squats
14" box + foam 405/455/495 x 2 x 2
Deads 5 x 5
Barbell walking lunges 2 trips 75 feet
abs
Morning weight 269lbs
Today was the first day using a regular bar since seperating my shoulder and things went pretty well. A little sore during squats but good after that. Doing the lunges was the first time in almost 3 years and it made me very sore and cramp up right after I was done. Will use these more.

Captain_Crunch
08-13-2008, 12:53 PM
ME Bench
Floor Press 315 + 3 chains per side x 1
3 Board Press 5 x 5
Barbell Rows 3 x 8
Standing BB press 3 x 8
DB Curls
Shoulder hurt on last floor press so stopped there.
Morning weight 270lbs

Captain_Crunch
08-15-2008, 11:36 AM
ME Squats
Rack Pulls pin 2 about mid shin 575 x 1
GM Close stance 5 x 5
abs Morning weight 268lbs
Off to Disneyland for 10 days so no posting until I get back

Captain_Crunch
08-27-2008, 01:02 PM
Back to training after holidays.
ME Bench
2 Board press 405 x 1 ( 50lbs off my best not a good start )
4 Board press 3 x 5
Rolling tricep extentions 2 x 8
DB Rows 4 x 8
BB Rows 2 x 8
Standing overhead press 3 x 8
Morning weight 270lbs

Captain_Crunch
09-19-2008, 12:06 PM
ME Squat
15" box 635 x 1
One Legged leg press 4 plates per side 3 x 10
Back raise 3 x 8
Abs
Been taking it easy for the last few weeks so never posted any training sessions.

Captain_Crunch
09-22-2008, 03:30 PM
DE Bench Sunday
DB Power cleans
Face Pulls
Chest supported Rows
Biceps
Abs

Captain_Crunch
09-24-2008, 09:26 PM
ME Bench
2 Board press 405 x 1 this still sucks. shoulders are giving me problems ever since seperation
DB press elbows in c 3 x 10
DB rows 3 x 6

Captain_Crunch
10-11-2008, 01:49 PM
ME Squat Oct 10
16" box 765 x 1
GHR 3 x 8
Back raise 2 x 10
ABS

Captain_Crunch
10-11-2008, 02:04 PM
Here's video from my last meet in May
http://www.youtube.com/watch?v=_ruD3Eqv3rc

Captain_Crunch
10-12-2008, 10:56 AM
DE Bench
mini bands 8 x 3
DB power cleans 4 x 12
Rear delt raises 3 x 10
Side laterals 3 x 10
EZ Curls 3 x 12
Concentration curls 3 x 10
Hammer curls 2 x 9
This day has turned very gay as I try and get my shoulder feeling better. Will probably be like this for a while. As well I just got a new shirt that is single ply and the same size as my double. I'll be wearing the single for every max effort day for a long time and see what results I get come meet time.

Captain_Crunch
10-13-2008, 03:15 PM
DE Squat
Speed squats 365 x 2 x 3 / 405 x 2 x 3
Walking Lunges 4 trips x 16 steps
Stiffs 3 x 8
ABS

Captain_Crunch
10-14-2008, 05:25 PM
Have been trying to post pictures of my gym but can't seem to make it work. I posted them on Photobucket and tried to copy the links to the insert image tool hear but it won't work. Can anyone help.

Captain_Crunch
10-15-2008, 09:17 PM
ME Bench
Will be using a single ply Rage X on ME day for a while. The shirt is big as I can put it on myself. For competition I wear a double.
Shirt bench 365 x 3 405 x 3 455 x 1 x 2
4 board press 405 x 5 x 3
Pull ups 3 x 6
DB rows 3 x 8 used a monster mini doubled. Had it around the DB handle and held it on the floor by putting it under my foot. These were way harder than I thought they would be.

Captain_Crunch
10-17-2008, 01:06 PM
ME Squat
Deads off floor worked up to 500 then put on Fusion (first time) and pull 3 more @ 500 didn't go very well but good enough
CHG 3 x 8
Close stance GM 3 x 7
ABS

Captain_Crunch
10-19-2008, 08:35 PM
DE Bench
Speed Bench doubled minis 135 x 3 x 3 / 155 x 3 x 6
3 Board press doubled minis 3 x 8
DB Rows doubled monster mini 3 x 8
Lateral raises 3 x 10

Captain_Crunch
10-22-2008, 02:42 PM
ME Bench
2 Board press 425 + 3 chains per side x 1
4 Board press 315 x 5 / 335 x 5 / 355 x 5 all plus 3 chains per side
T - Bar Rows 4 plates + 2 monster minis 3 x 8
Pull ups 3 x 6

Captain_Crunch
10-24-2008, 08:20 PM
ME Squat
Suspended SSB GM 420 x 1 This bar always kicks my ass
GHR 4 x 7
Back raise + 45 3 x 10
ABS

Captain_Crunch
10-26-2008, 10:17 PM
DE Bench
Speed Bench 185 + 2 chains per side 3 x 9
Tate Press 4 x 8
Face pulls
Thats it ran out of time as I had changed my next groups training time and forgot

Captain_Crunch
10-27-2008, 01:50 PM
DE Squat
Speed squats 15" box 365 x 2 x 3 / 405 x 2 x 3 +green bands
Stiffs 3 x 8
One leged leg press 3 x 10 added 2 doubled monster minis
ABS

Captain_Crunch
10-28-2008, 03:16 PM
Extra work
Kettle Bell swings 4 x 15 40 lb bell
I am going to try Kettle Bell swings for 6 weeks and see if my vertical jump improves. I am not going to do any plyos during this time to see if the swings by themselves make the improvement. To start my vertical is a pitiful 18" @ 270lbs

SarahPalin
10-28-2008, 05:38 PM
way to go!

Captain_Crunch
10-28-2008, 10:05 PM
Thanks Sarah

Captain_Crunch
11-02-2008, 01:06 PM
DE Bench
Speed bench 185 x 3 x 3 / 205 x 3 x 3 / 225 x 3 x 3 Straight weight
JM Press 4 x 8
DB Rolling extentions 2 x 8
Pull ups 4 x 7
Shrugs 5 x 10
Kettle Bell one arm swing and press 4 x 8

Captain_Crunch
11-03-2008, 09:21 PM
DE Squats
Speed squats 365 x 3 x 2 / 405 x 3 x 2 plus green bands
Wide stance GM 135 + green bands x 3 x 8
GHR 3 x 8 body weight
ABS

Captain_Crunch
11-04-2008, 07:01 PM
Kettle Bell swings 4 x 15 50lb bell

Captain_Crunch
11-05-2008, 12:44 PM
ME Bench
Reverse band bench 530 x 1
3 Board Press
405
x6
x6
x6
x6
x6
Thats it

Captain_Crunch
11-07-2008, 07:45 PM
ME Squat
SSB 15" box no briefs
455 x 1
505 x fail
505 x fail

Leg press 2 doubled average bands + 5 plates per side
x 12
x 12
x 12
Qauds were cramping in between sets

Back raise
x 10
x 10
x 10

ABS

Viking_Power
11-07-2008, 08:22 PM
Some strong stuff. You've got a ton of different work in here.

Captain_Crunch
11-08-2008, 06:24 AM
Thanks man. I try to keep variety in my training and am always switching things to where I think my weeknesses are.

Captain_Crunch
11-09-2008, 10:29 PM
DE Bench
Speed bench 155 x 3 x 3 / 175 x 3 x 3 / 185 x 3 all + doubled minis
Elbows in DB bench + twisted monster mini
100
x8
x8
x8

Incline tate press 45
x7
x7
x7

Tbar rows 5 plates + doubled mini
x8
x8
x8
x8

Captain_Crunch
11-10-2008, 08:59 PM
DE Squat
Speed squats 15" box Chocked Average Bands
405
x2
x2
x2
425
x2
x2
x2
445
x2
x2
x2
GHR
x8
x8
x8
x7
x7
ABS

Captain_Crunch
11-11-2008, 09:05 PM
Kettle Bell swings
25 , 30 ,40, 50 lb x 15 each

Captain_Crunch
11-12-2008, 07:46 PM
ME Bench
Foam press 405 x 3 / 455 x 3 / 475 x 1 / 495 x 1
3 board press 315
x8
x8
x8

Bent over barbell rows 315
x8
x8
x8

Captain_Crunch
11-14-2008, 12:53 PM
ME Squat
Deadlifts using quaded minis 315 x 3 / 365 x 3 / 405 x 1 / 455 x 1
GHR
x8
x8
x8

Back raise SS with abs
x10
x10
x10

Captain_Crunch
11-17-2008, 08:36 AM
DE Bench
Took it easy today my shoulders are giving me a little trouble the past few weeks
Blast strap pushh up
x10
x10
x10
x10
x10

DB bench 60lb
x15
x15
x15

Incline DB bench 60lb
x12
x12

Then I did some band work for tris and back

thats it

Captain_Crunch
11-24-2008, 02:28 PM
DE Squat
15" Box squat + Average bands
405
x2
x2
x2
425
x2
x2
x2
Speed deads on jump stretch platform with minis
225
x2
x2
x2
275
x1
x1
x1
Walking lunges
135
x8 per leg
x8
x8
Abs
I took most of last week off as I was feeling a bit sick

Captain_Crunch
11-28-2008, 03:38 PM
ME Squat
SSB Squat 16" box with briefs
635 x 1
One leg stiffs
135
x8 per leg
x8
x8
GHR
x8
x8
x8
Abs
Trap Bar shrugs
315
x12
x12
x12

Captain_Crunch
11-30-2008, 04:01 PM
DE Bench
135 + 2chains per side 3x3
155 + 2chains per side 3x3
175 + 2chains per side 3x3

Tate press 45/65/75/85 x 8 each

Kettle Bell one arm clean and press 30/40/50 x 8 per side

Face pulls green band
x 15
x 15
x 15

Pendelay Rows 225
x 8
x 8

Captain_Crunch
12-01-2008, 08:07 PM
DE Squat
15" box squats + green bands
415 x 2 x 2
435 x 2 x 2
455 x 2 x 3
505 x 1 x 1

Speed Deads
Doubled minis
225 x 1 x 2
275 x 1 x 4

GHR
x8
x8
x8

Abs

Captain_Crunch
12-03-2008, 01:34 PM
ME Bench

2 Board press
475 x 1

Floor press Close grip
225
x8
x8
x8

Pendelay Rows
185
x8
x8
x8

Captain_Crunch
12-04-2008, 01:34 PM
Extra Work
Standing military press 135 lbs
x10
x10
x10

Side laterals 25 lbs
x12
x12
x12

Front raise 25 lbs
x10
x10
x10

EZ bar curls 50 lbs
3 sets of 21's

Captain_Crunch
12-05-2008, 08:20 PM
ME Squat

Close stance GM
405 x 1

Dimel Deadlifts
225
x12
x12
x12
x12
x12

GHR
x8
x8
x8

Captain_Crunch
12-08-2008, 12:10 PM
DE Bench
Standing barbell press 145lbs
x8
x8
x8

DB power cleans 25lbs
x15
x15
x15

Face Pulls green band
x15
x15
x15

Trap bar shrugs 315
x15
x15
x15

DE Squats

425 + green bands
6 sets of 2

Speed pulls 275lbs + doubled minis
6 singles

Green bend pull throughs
x12
x12
x12

ABS

Captain_Crunch
12-11-2008, 10:35 AM
De Squat from Monday
425 + greens
x2
x2
x2
x2
x2
x2

Speed Pulls + doubled minis
275
6 singles

Pull thrus using green band
x12
x12
x12

Abs

Captain_Crunch
12-11-2008, 10:37 AM
ME Bench yesterday
2 Board press
445 x 1
No training partners today so I didn't push it

DB rows with doubled monster mini
80lbs
x8
x8
x8

Pulldowns

Captain_Crunch
12-12-2008, 01:34 PM
ME Squat
Reverse band deadlifts
545 x 1
600 x 1
620 x 1
635 x 0 Ripped the skin off me thumb and didn't finish the lift. Have been using double over hand for a while and this was the heaviest I've been and the thumb just let go.

Was going to end it there because of a cold that came on yesturday but jumped in on some Anderson squats a partner was doing. Nothing heavy though.
Anderson Squats
685 x 20
735 x 20

Abs

Captain_Crunch
12-14-2008, 03:06 PM
DE Bench
More of an accessory day today
Seated behind the neck press
135 x 12
155
x8
x8

DB Powercleans
25
x12
x12
x12
Face pulls Green band
x15
x15
x15
Trap bar shrugs 315
x15
x15
DB rolling extentions 35lbs
x12
x12
x12
x12
x12
EZ Bar curls
3 sets

Captain_Crunch
12-19-2008, 08:49 PM
Been a rough week. Took a few sessions off.
ME Squat
SSB Close stance GM 375 x 1 still suck at these

Stiff leg deads
315
x8
x8
x8
CHG
x8
x8
Decline sit ups with 25 lbs behind head
x10
x8
x6

Captain_Crunch
12-21-2008, 10:03 PM
DE Bench
Speed bench + 2 chains per side
155
x3
x3
x3
175
x3
x3
x3
x3
DB Power cleans
20lbs
x15
25lbs
x15
x15
Face pulls blue band
x15
x15
x15
Trap bar shrugs
315
x15
x15
x15
EZ bar bicep curls

Captain_Crunch
12-23-2008, 11:07 AM
DE Squats
no briefs
315 + greens
x2
x2
x2
x2
x2
Added new T-REX suit ( was wearing UA under the suit witch made it slide up as I went down in the squat. )
365 x 3
405 x 3
455 x 1
Wasn't planning on any singles today but as it turned out no one was going to show up on Friday for ME so I through it on. Wasn't really feeling it as today I was ready for an easy one saving it for the new suit on Friday.
Speed deads
275 x 1
225 4 singles
Leg press
Worked up to 5 plates per side plus doubled green bands

Decline sit ups

Captain_Crunch
12-24-2008, 07:25 PM
ME Bench ( No training partners again )
1 Board press
365 x 1
385 x 1
405 x 1
3 Board press
405
x3
x3
x3
x3
Pull ups
x8
x8
x8
Barbell Rows
275
x8
x8
x8

Captain_Crunch
12-26-2008, 01:32 PM
ME Squat
High box squat 18 " Just got a used T-Rex gave it a go with straps down
All weights are plus 2 average bands per side
495 x 1
545 x 1
585 x 1
625 x 1
Stopped ther but could have made a few more jumps. No training partners again today.
GHR
x8
x8
x8
x8
Decline sit ups holding 25lbs behind head
x12
x12
x12

Captain_Crunch
12-28-2008, 05:12 PM
Bench Assistance
Seated overhead barbell press
155
x8
x8
x8
Halbert power cleans
20
x12
x12
x12
JM Press
135
x7
x7
x7
BB Shrugs
405
x12
x12
x12
EZ bar curls
70lbs
2 sets of 21's

Captain_Crunch
01-01-2009, 01:24 PM
ME Bench
Shirted bench
495 x 1
515 x 0
Shoulder giving me problems still.

One arm rows 135
x8
x8
x8

Chest supported rows 275
x8
x8
x8

Pull ups
x5
x5
x5

Captain_Crunch
01-02-2009, 07:48 PM
ME Squat
Suspended GM
Right knee was giving me grief today so I did gm's but it didn't help much as I stopped early because of the knee.
455 x 3

Dimel deads 9 Wrapped knee wrap below my knee to try to relieve some of the discomfort )
225
x12
x12
x12
Knee was still very sore.

GHR
x8
x8
x8

GHR sit ups
x10
x10
x10

Captain_Crunch
01-04-2009, 09:32 PM
Bench Assistance
Close grip bench
135
x15
x15
x15
JM Press
135
x6
x6
x6
Elbows in DB Bench
70
x12
x12
x12
Rolling extentions
40
x12
x12
x12
Barbell rows
315
x8
x8
x8
DB rows
70 + doubled monster mini
x10
x10
Shrugs
315 x 15
405 x 15
495 x 15
Barbell curls
50
x 21's
x 21's

NJPWRLFTR
01-04-2009, 09:36 PM
Just came across this log,very STRONG stuff going on in here!!

Captain_Crunch
01-05-2009, 08:30 AM
Just came across this log,very STRONG stuff going on in here!!

Thanks man.

Captain_Crunch
01-05-2009, 03:01 PM
DE Squat
Speed squats
365 + green bands
x2
x2
x2
x2
x2
x2
Speed Deads
225 + 2 chains per side
6 singles

Walking lunges
Bar x 20 steps
95 x 20 steps
stopped there as my knee was getting very sore again
Land mines
worked up to 3 25s on the bar.

Captain_Crunch
01-09-2009, 12:06 PM
ME Squat
Rack pulls pin 3
605 x 1 Took about 3 seconds to move off the pins

GHR
x8
x8
x8

Weighted abs

Finally brought my reverse hyper from home down to our gym. Will start using it more now.

Captain_Crunch
01-12-2009, 02:03 PM
Sunday bench assistance
db bench
tate press
rolling extensions
pressdowns
barbell rows
shrugs
side laterals
bicep curls

DE Squat
speed squats
385
x2
x2
x2
x2
x2
x2
Speed deads + doubled mini
225 x 6 singles

One legged leg press
4 plates per side
x12
x12
x12
Spreed eagle sit ups x 50

Just found out today that the Candian nationals are on April 4/09 so have about 11 weeks to go.

Captain_Crunch
01-16-2009, 08:47 AM
ME Bench
2 board press 425 x 1 Right shoulder is hooped. Can't maintaine any stability on the decent and the bar just drops to my chest. Hope it will hold up until the meet.
4 board press
385 x 5
405 x 5

Rows using sled
used 2 sleds 240lbs per sled
6 sets of 10

Trap bar rows

Captain_Crunch
01-16-2009, 12:08 PM
ME Squat
Wore Pred briefs and new Inzer canvas straps down. This was the first time using the suit.
785 for 3 singles
felt pretty good but all were very high. maybe 4" above depth.
Will be using the suit 5 or 6 more times before the meet which is 10 weeks away.

GHR
x7
x7
x7

Weighted decline sit ups

Captain_Crunch
01-17-2009, 09:20 PM
Active rest day

Reverse hyper
100
x15
x15
x15

ABS

Captain_Crunch
01-18-2009, 04:32 PM
Bench assistance

BB Rows
315
x8
x8
x8
x8
x8
Pull ups
x6
x6
x6
BB Shrugs
455 x 10
505 x 10
505 x 10

JM Press
135
x8
x8
x8
x8
x8
Tate press
45
x8
x8
x8
x8
Press downs
purple band
x12
x12
x12
Speed bench
135
x3
x3
x3
x3
Standing DB shoulder press
50 x 8
60 x 8
70 x 8
Lateral and front raise SS
20 lb kettle bells
X 8/8
x 8/8
x 8/8
DB flys
20
x12
x12
x12

Captain_Crunch
01-19-2009, 02:24 PM
DE Squat
SSB 2 chains per side
14" box + foam
315
x2
x2
x2
x2
x2
x2
Speed deads
225 + doubled minis
6 singles

Walking lunges
105
3 trips of 60 feet

abs

teamshower
01-20-2009, 10:20 AM
ME Squat
Wore Pred briefs and new Inzer canvas straps down. This was the first time using the suit.
785 for 3 singles
felt pretty good but all were very high. maybe 4" above depth.
Will be using the suit 5 or 6 more times before the meet which is 10 weeks away.

GHR
x7
x7
x7

Weighted decline sit ups


just throw another couple hundred lbs on the bar, you'll get deep enough

Captain_Crunch
01-20-2009, 07:00 PM
Not worried about depth as the suit is new. Will put it on again this Friday for 3 singles with 835 and it will get deeper. As I break the suit in and get comfortable using canvas the 835 should be good enough for an opener in April.

teamshower
01-21-2009, 09:22 AM
i'm just bugging you mike, it's cameron

Captain_Crunch
01-25-2009, 10:17 PM
ME Bench from Wednesday.
Put my shirt on and worked up to 495 but my shoulder is giving me huge problems so that was it.

Captain_Crunch
01-25-2009, 10:20 PM
Bench assistance

Barbell rows
315 x 10
335 x 10
355 x 10
375
x8
x8
x8

Barbell shrugs
495
x8
x8
x8
x8

Close grip bench ( hans 6" apart )
225
x8
x8
x8

Rolling extentions
40 x 10
50 x 10
60 x 10

Captain_Crunch
01-26-2009, 01:26 PM
DE Squat
Adjusted my number for squats today to 40% of my meet squat which is 850
Speed squats
340 + green bands
x2
x2
x2
x2
x2
x2
x2
Speed deads
275 x 6 singles

Leg press / one leg
2 plates per side + doubled green band per side
x 6 per leg
x 6 per leg
x 6 per leg

Decline sit ups with 25lbs behind head
x6
x6
x6

Captain_Crunch
01-28-2009, 07:58 PM
ME Bench
1 board press
455 x 1 went to the chiro for my shoulder and it feels better. It is still taped up but felt realativly good. could have made at least 2 more jumps but stopped while I still felt good.
No assistance today. will do it tomorrow after work.

Captain_Crunch
01-29-2009, 03:38 PM
Back work

Chest supported DB rows ( laying on a 45 deg bench )
75 lbs
x10
x10
x10
x10
x10

Seated rows
270 + doubled green band
x10
x10
x10
x10

Captain_Crunch
02-01-2009, 09:18 PM
ME Squat
skipped

Bench assistance
Trap bar rows
300
x6
x6
x6
x6
x6
Trap bar shrugs
350
x12
x12
x12
x12

Close grip bench
205
x12
x12
x12
Standing overhesd tricep extentions
100
x10
x10
x10

Halbert swings
25
x12
x12
x12
x12

Captain_Crunch
02-02-2009, 06:18 PM
DE Squat

Speed squats
340 + green bands
7 doubles

Speed deads
275 + doubled minis
6 singles

Walking lunges
135
x 10 steps per leg
x 10 steps per leg

abs

Ben Moore
02-02-2009, 06:42 PM
Some big time weight on your speed squats! What's your squat max?

Captain_Crunch
02-02-2009, 08:11 PM
Some big time weight on your speed squats! What's your squat max?

My max was 855 at my last meet in May '08. Will be opening with close to that in April '09.
http://ca.youtube.com/watch?v=_ruD3Eqv3rc

Captain_Crunch
02-03-2009, 12:08 PM
Extra work

CHG
x8
x8
x8
x8

Calf raise on leg press
5 plates per side
x25
x25
x25
x25

Leg raises
side bends

Ben Moore
02-03-2009, 10:08 PM
My max was 855 at my last meet in May '08. Will be opening with close to that in April '09.
http://ca.youtube.com/watch?v=_ruD3Eqv3rc

Awesome! Good luck!

Captain_Crunch
02-04-2009, 09:00 PM
ME Bench

3 board reverse blue band bench
wore single ply RageX one size big
675 x 1
tried this as a new exercise as my bench is quit week and am looking for something to work leading into the meet.

Captain_Crunch
02-05-2009, 01:58 PM
ME Squat
had to go today as all my training partners will be out of town for the weekend.
Suited squat
785 x 2 singles
835 x 2 singles
Used new Inzer canvas + Predators again. Was the second time with the canvas and set up was feeling better. 835 will probably be my opener in April so I will stick to singles with it until the meet probably.

Will do assistance tomorrow.

Captain_Crunch
02-06-2009, 03:14 PM
Lower body assistance

Stiff leg deads
405
x5
x5
x5

CHG
x8
x8
x8

Reverse hyper
90
x15
x15
x15

Captain_Crunch
02-07-2009, 04:24 PM
jfDQ11FxS4QOefd9MdO8T8Here are my first two squats with the Inzer canvas.
http://www.youtube.com/watch?v=Oefd9MdO8T8
http://www.youtube.com/watch?v=jfDQ11FxS4Q

Captain_Crunch
02-09-2009, 08:36 AM
Bench

Took it easy today as my back is out from Fridays squatting. Will go see chiro today and squat tomorrow.

Shrugs
Face pulls
Halbert swings
shoulder side laterals

Captain_Crunch
02-11-2009, 04:57 PM
ME Bench
Reverse blue band 3 board press
Wore double Rage X
685 x 1

Not much better than my single ply from last week.
Will do assistance tomorrow.

Captain_Crunch
02-11-2009, 07:21 PM
lG7jhA0ATOM

This is the set before the single. I forgot to record the last one.

Captain_Crunch
02-12-2009, 12:13 PM
Bench assistance

Rack lockouts 4" rom
held each rep at lockout for 5 seconds
365 x 5
405
x3
x3
x3

Rolling db extentions
40 x 12
50 x 12
60 x 10

DB rows
120
x8
x8
x8

Captain_Crunch
02-13-2009, 11:32 PM
ME Squat

Reverse band deadlifts. Bands take off about 150lbs at the bottom and 55lbs at the top.
700 x 1

Pull thru
Green band
x15
x15
x15

CHG
x8

Pulldown abs
Blue band
x15
x15
x15
x15

Will put up video tomorrow

Captain_Crunch
02-14-2009, 11:04 AM
HuGZ6u6wgHo

I am still working on the double overhand grip and am still having trouble holding the weight at the top. My thumbs keep ripping .

Captain_Crunch
02-15-2009, 03:52 PM
Bench assistance

Chest supported barbell rows
275
x8
x8
x8
x8

Barbell shrugs

495 x 8
545
x6
x6
495 x 8

Halbert swings
20
x12
x12
x12

Tate press
45 x 12
55 x 12
65 x 12
75 x 12

Average band pressdown
x15
x15

Hammer curls

6 sets x 12

Captain_Crunch
02-16-2009, 04:16 PM
Speed squat

Squats
405 + greens x 2
495 + greens x 2
545 + greens x 2
585 + greens x 2
635 + greens x 1
wore my canvas suit without briefs today to become more familiar with the suit.

CHG
x8
x8
x8

Pulldown abs blue band
x10
x10
x10

Captain_Crunch
02-18-2009, 03:58 PM
ME Bench

Had to skip this session today. Will train ME Squat on Friday.

Captain_Crunch
02-20-2009, 01:43 PM
ME Lower Body

Rack pulls at knee

685 x 1
K4fGZURmrQA

635 x 1
76UQcjS6OZg

Dimel deads
225
x12
x12
x12

Pull thrus
green band
x12
x12
x12

CHG
x8
x8

Captain_Crunch
02-22-2009, 01:00 PM
Bench assistance

Chest supported shrugs ( tried something different with this one, not a bad exercise but not great either )
275
x12
x12
x12

Bicep curls
Db curls 3 x 12
Concertration curls 3 x 12
21's 3 sets

Skull crushers
2 x 25

Captain_Crunch
02-23-2009, 06:20 PM
Speed Squats
405 x 2 + green bands
445 x 2 + green bands
495 x 2 + green bands
545 x 2 + green bands
EC75JFJKeTU

Speed deads
225 + doubled minis
6 singles
oBB6YQzR7kA

Pull down abd + wood choppers
Blue band

teamshower
02-24-2009, 09:41 PM
what are you squatting in? Did you decide to give up on the canvas? Or is it just too much to use for "speed" day?

Captain_Crunch
02-25-2009, 08:30 PM
I tried it again before the video but without briefs under the suit it is to uncomfortable so I swithed to the TREX to mimic my Preds. The canvas is not that tight so the creases in the suit can be a bitch. Feels good when I have the briefs on though. I'll be going full gear on Friday and hope to be hitting depth.

Captain_Crunch
02-25-2009, 08:34 PM
ME Bench

Double Rage X
475 x 1 took a good 5 seconds at the bottom to touch
495 x 0
495 x 0

Still really suck at this but hopefully things will get better in the next few weeks.

Captain_Crunch
03-06-2009, 02:41 PM
Took a whole week off to try and recover.

ME Squat

Canvas + preds. Put a little weight on during the time off and my briefs were super tight.
Worked up to 835 for 4 singles hoping I could get to depth but it was not happening.
5X3Kd2-P44M

Captain_Crunch
03-08-2009, 08:28 PM
Bench assistance

Shrugs 4 sets
Seated row 3 sets
CG Bench 3 sets
Seated shoulder press 3 sets
Bicep curls 4 sets

Captain_Crunch
03-09-2009, 02:25 PM
Speed Squats

Partner started his Circa max phase today so I jumped in too.

Squats
405 x 2 + 2 chocked greens per side
445 x 2 + 2 chocked greens per side
495 x 2 + 2 chocked greens per side
545 x 2 + 2 chocked greens per side

Speed deads
255 x 5 singles

Single leg press
x10
x10
x10

Abs

Captain_Crunch
03-11-2009, 01:36 PM
ME Bench

Single ply Rage X
475 x 1
This will be my opener for the meet

DB bench
everything + twisted light band
65 x 10
75 x 10
90 x 10

Captain_Crunch
03-13-2009, 11:54 AM
ME Squat

Deadlift opener
555 x 1
Back is very sore. Had the chiro put it in yesterday but it wasn't any better today.

Back raise
x8
x8

Pull down abs
x15
x15
x15
x15
x15
x15

Captain_Crunch
03-15-2009, 02:13 PM
Speed bench

135 x 3 x 3 + doubled mini
155 x 3 x 3 + doubled mini
175 x 3 x 3 + doubled mini

Pin press done like a board press ( not starting from the bottom )
275 + doubled mini
x5
x5
x5

Band pulldown blue bands ( done to simulate the bench stroke lieing on the bench and pulling down a suspended bar )

x10
x10
x10
x10

DB flys
30 x 10
35 x 10
40 x 10

Precher curls 3 sets
Hammer curls 5 sets

Captain_Crunch
03-18-2009, 03:28 PM
ME Bench

Reverse band 2 board press ( blue band )
675 x 1
felt strong as my lockout felt good ( the shoulder is coming around just in time )

Close grip reverse band press ( index finger touching the smooth )
415 x 5
415 x 5
435 x 5
435 x 5
385 x 5

Captain_Crunch
03-20-2009, 01:14 PM
ME Squat

855 x 2 singles (this will be my opener April 4th)

875 + choked green bands x 1 to a high box

Heavy abs

Captain_Crunch
03-21-2009, 09:38 PM
Here is video of a high box squat from Friday. It's my last squat of the day after taking my opener and I wanted to get over 1000lbs on my back.
fGPSEAsTVf4

Captain_Crunch
03-22-2009, 03:01 PM
DE Bench

135 x 3 x 3 + mini
155 x 3 x 3 + mini
175 x 3 x 3 + mini

DB shrugs 5 sets

Bicep curl ( precher and hammer ) 5 sets each

Captain_Crunch
03-23-2009, 08:59 PM
DE Squat

No squatting today as my ME days have been squats lately trying to get depth with my opener.

Suspended GM
315
x6
x6
x6
x6

Green band seated leg curls
x15
x15
x15

Incline sit ups

x 8 + 20lbs
x 8 + 25lbs
x 8 + 30lbs

Captain_Crunch
03-25-2009, 03:35 PM
ME Bench

2 board with single ply RageX
475 x 1
505 x 1
535 x 1
Those will be my three attepts next weekend. All were easy.

DB press elbows in
90 x 12
110 x 12
110 x 12

Captain_Crunch
03-27-2009, 02:02 PM
ME Squat

Metal pro briefs + canvas suit. First time using this combo.
835 x 2 singles

875 x 1 closer to depth but not there. Most of my meet prep ends this way without getting depth in training and I still am able to get it at the meet.
RiaxMCdKejM

Captain_Crunch
03-30-2009, 02:29 PM
DE Bench

Speed bench all + 2 chains per side
135
x3
x3
x3
155
x3
x3
x3

DB curls

Captain_Crunch
05-13-2009, 01:42 PM
Been away for a while so I'll give a quick update. Went to the meet on April 4 and had some issues with gaining to much weight so my squat gear which I usually put on myself took 2 helpers to get on and I started to cramp right away. to make a long story short I couldn't squat so I pulled out of the full meet and did the bench only. Did manage a bench pr of 518lbs.
HmpeAyANdc0

As for training since the meet I started the Strong(er) program and it has been going well so far. Here are my squats from today.
FxG2fCGc4Yk
JMQHfV2IZHo

Body weight is down from 310 on meet day to 285 this morning.

SELK
05-13-2009, 02:10 PM
squats look strong dude.

I heard a rumor that there is going to be a meet at the end of july. I was at that meet april 4th too.

Captain_Crunch
05-13-2009, 04:00 PM
Hey Ryan. I remember you from the meet you had a great day. End of July sounds interesting.

Captain_Crunch
05-16-2009, 11:48 AM
Friday

Bench 2 sets x 12
Barbell row 2 x 12

DB Bench 2 x 12
Rear delt raises 2 x 12

Tate press 2 x 12
Barbell curls 2 x 12

One minute rest between sets as per the Strong(er) program which really reduces the weights used. One more week of this phase and then on to the next phase which consists of many more exercises per session.

Captain_Crunch
10-23-2009, 07:12 PM
Been away from posting for a while with a busy summer training others but am back training for a meet next year. I will be posting consistently again

SELK
10-23-2009, 09:31 PM
Good to see you posting again, you planning on coming to calgary again for a meet?

Captain_Crunch
10-24-2009, 11:07 AM
Calgary or Montreal. Not sure yet which one. Recovering from a torn hamstring so ME lower days will be off for a while but will be ready by meet time.

Captain_Crunch
10-24-2009, 03:05 PM
DE Bench
185+mini 7 singles
3 board press 335+ mini 3 sets 5 reps
average band tricep pressdown 3 sets 15 reps
DB rows 120 3 sets 12 reps
BB shrugs 225 x 15 315 x 15 405 x 15 all plus Quaded purple band set up on deadlift platform
Shoulder complex 3 sets

Captain_Crunch
10-25-2009, 03:03 PM
ME Lower
Suspended GM 45Deg 405 4 sets 4 reps hamstring quite sore and the pull would get worse as the set progressed
SSB walking lunge 3 trips 60ft 155lbs
One leg press 2 plates per side 3 sets 20 reps
Back raise 3 x 12
Blue band pull down abs 3 sets

Captain_Crunch
10-26-2009, 06:42 PM
Hamstring rehab
Mini band leg curls 3 sets 100 reps

Captain_Crunch
10-27-2009, 04:06 PM
ME Bench

2 board press 365 + monster mini x 1
JM Press 165 3 sets 6 reps
Rack lockouts 4 minis per side x 15 / 3 minis x 15 / 2 minis x 15 / 1 mini x 15 no rest
BB Rows 3 sets 10reps
BB Shrugs 3 sets 12 reps
Shoulder matrix

Captain_Crunch
10-29-2009, 02:20 PM
De Squat - hamstring is feeling ok and wrapped it with a knee wrap which worked pretty good

Squats 315 x 5 sets 2 reps not really much speed
Speed deads 275 5 singles
Pull ups hammer grip 3 sets 8 reps
Decline sit ups x8 +10 x 8 +25 x 8 weights held behind head
Stiffs 3 sets 12 reps weights were about 8" off the ground trying to focus on lower back & not the hamstring
Back raise 3 sets 10 reps

Captain_Crunch
10-31-2009, 03:46 PM
DE Bench

Speed bench 185 + monster minis 8 singles
3 board press 275 1 set 6 reps 295 2 sets 5 reps all + monster mini
Lockouts 2 minis 1 monster x 10 / 1 mini 1 monster x 10 / 1 monster x 15 no rest between sets
DB rows 120 x 3 sets 8 reps
BB shrugs 315 3 sets 15 reps
Shoulder matrix x 3 sets
Totally wiped afterwards. Done in 1 hr 10 minutes.

Captain_Crunch
11-02-2009, 09:01 AM
ME Lower

Hamstring still bothering me, feels like it's going to tear when I do most lower work. Was healing but tore again during squats a few weeks ago.

Suspended GM 405 3 sets 5 reps
Stiffs in the rack, about 3/4 ROM 225 3 sets 8 reps
SSB walking lunge 155 x 3 60' trips
ABS

Captain_Crunch
11-03-2009, 10:19 PM
ME Bench

bench 455 x 1
Tate press 80 x 3 sets 8 reps
Press down green band 3 sets 15 reps
DB rows 120 3 sets 10 reps
BB shrugs 405 3 sets 15 reps
Shoulder matrix 2 sets

Captain_Crunch
11-05-2009, 01:36 PM
Taking a the next week as a down week. I will be following 3 weeks on and 1 week as a down week.

Bicep curls variuos types 15 sets reps 10 - 12
Forearm curls & reverve forearm curls 3 sets each 15 reps
Iron mind gripper 3 sets + 20 second holds at the end of each set.

This will be the first time I've tried putting a scheduled down week in my programming so we will see if it works or not.

Captain_Crunch
11-12-2009, 06:44 PM
Back at it after a week off.
DE Squats
315 + greens 7 doubles hamstring feeling pretty good but still know its there
speed deads 225 + quad minis 6 singles
Landmines 3 sets 12 reps
CHG x8 monster mini assisted / x8 mini assisted / x8
Pull thrus green band 3 sets 12 reps

Captain_Crunch
11-14-2009, 02:36 PM
DE Bench
185 + minis 7 singles
3 board press 275 x 6 295 x 6 315 x 6 all plus minis
Lockouts 2 minis 1 monster x 12 2 minis x 12 1 mini x 15
DB Rows 120 3 sets 12 reps
Shrugs
Thats it. Feeling a bit off today might be coming down with cold/flu

SELK
11-14-2009, 04:57 PM
training looking solid, hopefully that hamstring heals up 100% soon.

Captain_Crunch
11-15-2009, 04:39 PM
ME Lower
Deads againts quad minis 445 x 1 stopped there as I could really feel my hammy when I got just past the knees.
Dimel deads 185 x 3 sets 12 reps
Abs decline sit ups
Walking lunges SSB 110/150/150 for trips of 60 feet.

Captain_Crunch
11-17-2009, 12:54 PM
ME Bench
2 board press 495 x 1 feel very slow on bench lately. I did 5 singles and all felt like grinders
Incline Tate press 45 3 sets 8 reps
Pushdowns green band 3 sets 15 reps
BB rows 275 3 sets 8 reps
BB shrugs 405/455/505 x 15
Shoulder matrix

Captain_Crunch
11-19-2009, 03:24 PM
DE Squats - trying a different approach, doing only singles for speed work and doing more sets. Any comments are welcome.

Speed squats 405 x 5 singles, 455 x 5 singles all + green bands
pull ups
abs
CHG 3 sets 8 reps
that was it this morning. to much talking. Will do low back and maybe speed deads tonight.

Captain_Crunch
11-21-2009, 02:49 PM
DE Bench
Speed bench 185 + 4 chains per side 9 singles
3 board press 275 x 6/ 315 x 6/ 335 x 2 R shoulder gave out and I was done. All plus 4 chains per side
Lockouts 2 monster mini 1 mini x 15 / 1 monster 1 mini x 15 / 1 monster x 15 no rest between sets
Pull ups modified 3 sets 8 reps
Shoulder matrix

Captain_Crunch
11-30-2009, 12:09 PM
De bench
185 + minis 5 sets 3 reps
225 + minis 5 sets 1 rep
3board press 315 + minis x 6 / 365 + minis x 3 / 365 + minis x 6
135 + minis x 25
Chest supported bilateral DB rows 100 3 sets 8 reps
shoulder matrix

Judas
12-01-2009, 06:30 AM
Hey man... i had no idea you were posting here. You never come over to Fortified Iron anymore...???

Saw your site and your gym, looks awesome. I'm so ****ing hurtin' for a good place to train i could just move up there for a month or so and hang out. My "new" gym sucks so much worse than the old one it replaced i've pretty much had to write off a whole years worth ov training, aside from getting better at the olympic technique, i haven't progressed much... and thats unusual. You have olympic weightlifting bars and bumpers there?

Also sounds like you've got a few good lifters up there now... too bad there's still no powerlifting in B.C. The last BCPA meet had like 10 lifters. You guys ever think ov starting something?

Captain_Crunch
12-01-2009, 04:52 PM
ME Bench
Shirted 455x1 475x1 495x1 515x1 first time in this shirt in 10 months
Rolling DB extentions 45x10 50 x10 55x10
Green band pressdowns 3sets 15 reps
Chest supported DB bi lateral rows 100 3sets 9 reps

Captain_Crunch
12-01-2009, 04:59 PM
Hey man... i had no idea you were posting here. You never come over to Fortified Iron anymore...???

Haven't visited that site in a long time. I thought it was done.

Saw your site and your gym, looks awesome. I'm so ****ing hurtin' for a good place to train i could just move up there for a month or so and hang out. My "new" gym sucks so much worse than the old one it replaced i've pretty much had to write off a whole years worth ov training, aside from getting better at the olympic technique, i haven't progressed much... and thats unusual. You have olympic weightlifting bars and bumpers there?

Our gym is going great. Will be opening full time in the new year. Commercial gyms suck thats for sure. We just hired a olympic lifter to help us out and he is bringing his bumpers with him. One good Ivanko 20kg bar is all we have right now but I think we are going to be ordering a few bumper sets and bars for the gym soon. The plan is to compete one more powerlifting meet early next year and then switch to Olympic and compete.

Also sounds like you've got a few good lifters up there now... too bad there's still no powerlifting in B.C. The last BCPA meet had like 10 lifters. You guys ever think ov starting something?

No more thoughts about us doing a meet, we are to busy with the gym right now.

Captain_Crunch
12-01-2009, 04:59 PM
That didn't work out like I thought it would

Judas
12-02-2009, 07:42 AM
Haha, no its still alive and kicking.

You hired an olympic lifter...??? Where did you find one? There cant be too many up there. You plan to compete in weightlifting? I didn't even know you did it. Just yourself or the other guys too?

Good to hear about your gym. The world needs more real training centers. Like BAD... I still plan to open one here, but right now i have $25 to my name...

Captain_Crunch
12-02-2009, 10:08 PM
You hired an olympic lifter...??? Where did you find one? There cant be too many up there. You plan to compete in weightlifting? I didn't even know you did it. Just yourself or the other guys too?

We hired him to help run some of our strength classes. He has competed for years and qualified for nationals 3 times. Best clean & jerk is 170 something but not sure about his snatch. I try to do the Olympic lifts but am really only screwing around. Have no form at all. Will concertrate on them in the last half of next year with coaching from Dallas. Will compete for sure. Not sure if Gib will try it or not but our other partner will be trying it too.

Andalite
12-03-2009, 12:38 AM
Your lifts are really awesome and I checked out the site...Good stuff, sir. I am subscribed.

Judas
12-03-2009, 04:35 AM
You hired an olympic lifter...??? Where did you find one? There cant be too many up there. You plan to compete in weightlifting? I didn't even know you did it. Just yourself or the other guys too?

We hired him to help run some of our strength classes. He has competed for years and qualified for nationals 3 times. Best clean & jerk is 170 something but not sure about his snatch. I try to do the Olympic lifts but am really only screwing around. Have no form at all. Will concertrate on them in the last half of next year with coaching from Dallas. Will compete for sure. Not sure if Gib will try it or not but our other partner will be trying it too.

Well thats awesome. Maybe i'll see you at some meets soon.

Captain_Crunch
12-03-2009, 11:14 PM
De Squats
Speed squats 405 5 doubles / 455 x 1 / 495 x 1 / 545 x 1 / 585 x 1
Pull ups 3 sets 8 reps
CHG 3 sets 8 reps
ABS

Captain_Crunch
12-05-2009, 03:03 PM
This is the start of my down week. I am not taking it totally off as last time I felt like crap coming back after a week off.

DE Bench 185 + monster minis 5 doubles / 225 + monster minis 5 singles
KB Snatch 40 x 6 per side / 50 x 6 per side x 2 sets

Captain_Crunch
12-06-2009, 08:38 PM
ME Lower - Down week
Deads starting at top 545 x 1

Captain_Crunch
12-10-2009, 12:36 PM
ME bench
Floor press 375 x 1
Biceps 4 sets

Captain_Crunch
12-10-2009, 12:38 PM
DE Squats
405 + average bands x 5 doubles
495 + average x 1
585 + average x 1
635 + average x 1
675 + average x 1
725 + average x 1
Thats it.

Captain_Crunch
12-12-2009, 06:44 PM
DE Bench
Speed bench 185 + purples 5 doubles / 225 + purples 5 singles
3 board press 225 + purples x 6 / 245 + purples x 6 / 250 + purples x 5.5
Pressdowns green band 3 sets 15 reps
Chest supported unilateral DB rows 100 x 3 sets 8 reps
Shrugs trap bar 315 x 12 / 405 x 12 / 495 x 12
DB power cleans 15 x 12 / 20 x 12 / 25 x 12

SELK
12-12-2009, 07:44 PM
hows the hamstring 725 + averages is a strong squat.

Captain_Crunch
12-13-2009, 10:49 AM
The hamstring is feeling good. Had some deep tissue massage and seemed to release the knotted up area. Has felt good since. Had briefs on for the first 2 singles and then put on the suit bottoms. It was the first time putting the suit on since March and they were ugly.

Captain_Crunch
12-13-2009, 10:22 PM
ME Lower
Suspended GM close stance 405 x 1 / 455 x 0 very disappointed, back is sore but this sucks
Dimel deads 225 x 12 / 275 x 12 / 315 x 12
Side bends 120 4 sets 10 reps
Walking lunge SSB 135 x 60ft / 185 x 60ft

Captain_Crunch
12-20-2009, 11:02 PM
ME Lower
Rack pull mid shin 585 x 1 Lower back is messed going to see chiro this week
GM 225 x 6 / 275 x 6 / 315 x 6
Side Bends
One leg press 2 plates per side x 10 / 2.5 pps x 10 / 3 pps x 10 all +double purple bands

Captain_Crunch
12-22-2009, 03:27 PM
ME Bench
Floor press 225 + 260lbs chain x 1 / 225 + 300lbs chain x 1/2
Rolling extentions 45 x 8 / 55 x 8 / 65 x 8
Banded lockouts 2mini + 2 monster x 10 / 1 mini + 2 monster x 10 / 1 mini + 1 monster x 10 / 1 monster x 10 no rest between sets
Thats all today. Ran out of time. Will do back and shoulders tomorrow.

Captain_Crunch
12-23-2009, 12:43 PM
Back & Shoulders
Chest supported bi lateral DB rows 110 x 4 sets 8 reps
Manta Ray shrugs 405 4 sets 15 reps
DB power cleans 20 x 3 sets 12 reps
Shoulder complex

Captain_Crunch
12-23-2009, 03:30 PM
Here is a vid of my floor press a couple days ago.
e6hlNCEm1Hw

Captain_Crunch
12-24-2009, 01:48 PM
DE Squat
Speed squats 405 + 150lbs chain x 5 doubles
Singles all + 150lbs chain 495x1 / 585x1 / 635x1 / 675x1 / 725x1
CHG 3 sets x 8
ABS

Captain_Crunch
12-26-2009, 03:57 PM
DE Bench
Speed bench 185 + minis + 2 chains per side x 5 triples
Bench singles 225 + minis + 2 chains per side x 5 singles
Close grip 2 board press index finger on smooth 185 + minis + 4 chains per side 3 sets x 6 reps
Pressdowns green band 3 x 15
One arm DB rows 100 x 8 110 x 8
BB Shrugs 405 x 15 495 x 15

sAPP5RM8fgY

Captain_Crunch
12-27-2009, 11:00 PM
ME Lower
SSB GM 225 + green bands x 3
DB Stiffs 3 sets
Decline ABS

Captain_Crunch
12-31-2009, 02:59 PM
DE Squat
Speed squats 405 + strong band 5 doubles
No singles today - No spotters
Pull ups modified 3 x 8
Decline sit ups 3 x 12
Pull thru Strong band x 4sets 15 reps
Back raise 3sets 12 reps + 25lbs

Mini band pressdown x 100

Captain_Crunch
01-02-2010, 06:08 PM
DE Bench
Speed Bench 185 + 2chains per side 5 triples / 225 + 2chains per side 5 singles
3 Board press 225 + 4chains per side x 6 / 275 + 4 chains per side x 6 / 315 + 4 chains per side x 4
Banded rack lockouts 2mini+2monster x 10 / 2mini+1monster x 10 / 1mini+1monster x 12 / 1mini x 25
DB rows 120 x 2sets of 10
BB Shrugs 315x15 / 405x15 / 495x15
Shoulder Complex

Captain_Crunch
01-03-2010, 07:18 PM
ME Lower
Deadlift 545 x 1
MPej43Z0Ejk
565 x 1
LazauegVUyE
GM 225 x 6 / 275 x 6 / 315 x 6
xSVFy9_R3qg
Decline sit-ups BWx10 / +25lb 2 sets x 7 reps
One Leg Press Double Average bands + 2 plates per side x 10 per leg
WYvwE71-HUk

SELK
01-03-2010, 07:21 PM
liking the vids lately man, great work

Captain_Crunch
01-05-2010, 09:10 AM
Thanks

Captain_Crunch
01-05-2010, 10:43 PM
ME Bench
Reverse Average band bench 495 x 1
Incline Tate press 45 x 10 / 55 x 10 / 65 x 10
Light band pressdown 3 sets 20 reps

Captain_Crunch
01-07-2010, 01:00 PM
Starting a down week today

Seated light band hamstring curls 3 x 15
Back raise 3 x 15
Pull ups assisted 2 x 8
Abs - side bends 140 x 3sets x 8 reps

Captain_Crunch
01-11-2010, 09:37 AM
Down week continued
Banded leg curls Light band 3 x 15
Box jumps x 15

Captain_Crunch
01-12-2010, 10:10 PM
Last day of down week
DB bench 30 x 100 / 20 x 100
Mini band pressdown x 100
Mini band rows x 100
DB shoulder press 20 x 100

Captain_Crunch
01-14-2010, 01:14 PM
DE Squats
Got to the gym today and training partner was doing reverse light band squats so I just used the set up for my speed work.
The bands take off about 150lbs at the bottom.
Speed squats 495 x 2 x 5sets
Singles 695 x 1 / 745 x 1 Stopped there as my groin was getting sore
All squats done raw dog.
Pull - ups modified 3 sets x 8 reps
GHR sit ups 3 x 10
GHR 3 sets 8 reps
Back raise 3 x 12

Captain_Crunch
01-16-2010, 04:23 PM
DE Banech
Speed bench 185 + monster mini 5 singles
225 + monsters x 2 singles
245 + monsters x 3 singles
3 Board press all + monsters
245 x 6
275 x 6
295 x 4
Tricep pressdown 3 x 15
Pendelay rows 185 x 10
225 x 10
275 x 10
BB Shrugs 315 x 12
405 x 12
495 x 12
Shoulder matrix x 2

Captain_Crunch
01-17-2010, 10:20 PM
ME Lower
Suspended GM 635 x 1
Stiff leg deads 225 x 8 / 315 x 6 / 405 x 6
UELqeE99r7Q

Side bends 150 x 3sets x 10 reps
Step ups 14" box 135 x 2 x 14

Captain_Crunch
01-19-2010, 12:54 PM
ME bench
Didn't want to bench today so I went with standing shoulder press
Shoulder press 225x 3 / 245 x 1 / 265 x 1 not a good number. not feeling good about this
JM press 3 x 12 125lbs
Tricep pressdown 3 x 15
Shoulder complex
_rf51KVIo8A

Captain_Crunch
01-23-2010, 10:44 AM
DE Squats - Thursday
Speed squats 405 + average bands 5 doubles
3 singles but none of them very good. Having some hamstring issues.
Pull-ups
Decline sit-ups + 25 lbs
Pull thrus 4 x 12

Captain_Crunch
01-25-2010, 10:06 AM
ME Squat - Sunday
Not feeling well so only did squats up to 495 x 3
Will be putting on new Overkill shirt for the first time on Tuesday.

Captain_Crunch
01-26-2010, 01:34 PM
ME Bench
First session in Overkill shirt
525 x 1 about 2 board from touching
jpF2arjgFd8

545 x 1 about 1 board from touching
MZ8o-UCnvq4

565 x 1 about the same as the last one
1RjM4c8cDOY

The shirt felt really good. My best bench in a Rage x single and double is 518 in a meet and 535 in training. I see a much bigger # with the Overkill

THE BRUTE
01-26-2010, 09:43 PM
good stuff bro!
TB

SELK
01-26-2010, 10:42 PM
bench is looking good. Ive got an overkill on the way, looks like a good shirt.

Captain_Crunch
01-28-2010, 01:05 PM
Speed squats
all + 200lbs chain
405x2
405x2
405x2
405x2
405x2
add briefs
495x1
585x1
add suit straps down
675x1
725x1
762x1
9wbnMzoY27M

Wood choppers average band 3 x 10
GHR 3 x 8
Back raise 2 x 12

Captain_Crunch
01-30-2010, 06:21 PM
DE Bench
Speed bench
all + 4 chains per side
185 x 5 triples
225 x 5 single
3 Board press
all + 4 chains per side
245 x 6
285 x 5
325 x 6

bar + 4 chains x 25 close grip

BB rows
225 x 10
275 x 10
315 x 10

BB Shrugs
315 x 15
405 x 15
495 x 10

Shoulder matrix x 2

Captain_Crunch
01-31-2010, 06:37 PM
ME Lower
Rack pulls mid shin
605 x 1
GM
135 + strong bands x6
x6
x6
GHR sit ups + 25
x6
x6
x6

Single leg press
all + 2 doubled Average bands
1 plate per side x 12
2 plates per side x 12

Captain_Crunch
02-01-2010, 11:53 PM
Here is the rack pull video from yesterday.
3l-WgcR-Eds

Captain_Crunch
02-04-2010, 02:53 PM
ME Bench Tuesday
Overkill shirt - Put the sleeves on a little diffenert and cut the circulation off. Arms were purple in seconds. Took off and readjusted and it was ok.
525 x 1
545 x 1
565 x 1
Didn't touch

Captain_Crunch
02-04-2010, 02:54 PM
Start of my down week
DE squat
Walking lunge 3 x 50ft
GHR 3 x 8
Leg press 1 x 100

Captain_Crunch
02-07-2010, 01:54 PM
DE Bench
DB bench x 100
Shoulder press x 100
BB rows x 100
Zottman curls x 100

Captain_Crunch
02-07-2010, 01:55 PM
ME Squat
Banded hamstring curl x 100
Banded GM x 100
Single leg press x 100
Calf press x 100

Captain_Crunch
02-11-2010, 06:47 PM
DE Squats
Speed squats
405+ 6 chains per side 5 doubles
495 + " x 1
585 + " x 1
675 + " x 1
Went briefs only today as my knee was killing and didn't want to go any heavier
Decline sit ups 3 x 10
Lat pulldowns 4 x 10
GHR 3 x 8

Captain_Crunch
02-13-2010, 11:01 PM
DE Bench

Pull down ABS x 5 sets

Speed bench all + mini
185 x 5 triples
225 x 5 singles
3 board press all + mini
225 x 6
275 x 6
315 x 6
Chest supported row
4 plates x 10
5 plates x 10
6 plates x 10
Shoulder matrix 2 sets

Captain_Crunch
02-14-2010, 11:13 PM
ME Lower
3" deficit deadlifts 545 x 1
Back raise 3 x 12
ABS

Captain_Crunch
02-18-2010, 12:17 PM
DE Lower
Speed squats 405 + average bands x 5 doubles
495 x 1
585 x 1
675 x 1
Lower back is giving me problems so stopped there.
GHR 3 x 8
Lat pulldowns 3 x 8
Decline sit ups 3 x 10

Captain_Crunch
02-21-2010, 10:36 AM
DE Bench
Speed bench + monster mini
185 x 3
185 x 3 speed was feeling off so went down
155 x 3
155 x 3
155 x 3
155 x 3
2 board press + monoster mini
195 x 8
225 x 8
225 x 8
Band lockouts all with no rest between
2 monter mini + 2 mini x 12
1 monster + 2 mini x 12
1 monster + 1 mini x 12
1 monster x 20
Seated rows 3 x 8
BB Shrugs
315 x 12
405 x 12
495 x 12

Captain_Crunch
02-23-2010, 02:16 PM
ME Bench
Floor press
245 + 250chain x 1
Tate press
60 x 8
70 x 8
80 x 8
Rope pressdowns 3 x 20
BB Rows wide grip
225 x 10
225 x 10
225 x 10
BB Shrugs wide grip
225 x 10
225 x 10

Captain_Crunch
03-15-2010, 09:15 AM
ME Lower
Started my last 12 weeks of training for GPC Nationals
SSB 16" box squats 585 x 1
Suspended GM
405 x 8
495 x 8
545 x 8
One leg press
4 plates per side x 12 per leg x 3 sets
Pull down ABS 4 sets

Captain_Crunch
03-16-2010, 02:54 PM
ME Bench
Overkill Shirt
2 board press
405 x 3
495 x 3
545 x 1
565 x 1
585 x 1
605 x 1
1 board
545 x 1
1/2 board
545 x 1
whithin a hair of touching
545 x 1

Captain_Crunch
03-18-2010, 01:04 PM
DE Squats
speed squats 315+strong bands
7 doubles
speed deads 225 + quad minis
7 singles - technique feels way off on these today so stayed light
pull thru
Average band
x12
x12
x12

Decline abs
x12
+20 x 12
+25 x 12

Captain_Crunch
03-22-2010, 08:09 AM
DE Bench - Saturday
Speed bench
155 x 7 triples - arms are very sore from speed squats on Thursday so these were slow and painfull
Tate press
Rope pressdowns
Chest supported rows
BB shrugs

Captain_Crunch
03-22-2010, 08:11 AM
ME Lower
Rack pulls - pin 2
635 x 1
Dimel deads
225 x 15
275 x 15
315 x 15
Land mines
90 x 12
90 x 12
90 x 12
One leg press
3 pps x 12
4 pps x 12
5 pps x 12

Captain_Crunch
03-23-2010, 01:29 PM
ME Bench
Floor press
275+ 150chain x 1
275+ 180 chain x 1
275+ 220 chain x 1

1.5 board press
315 x 6
335 x 6
355 x 6

Band lockout
2mini + 2 monster x 12
2 mini + 1 monster x 12
1 mini + 1 monster x 12
1 monster x 12
all done with no rest in between

Seated rows
3 x 8

Shrugs
2 x 20

Captain_Crunch
03-25-2010, 08:40 PM
DE Squats
Speed squats
365 + average band
7 doubles

Speed deads
315 x 9 singles

GHR
3 x 8

Side bends
100 x 10
110 x 10
120 x 10

Back raise
3 x 12

Captain_Crunch
03-28-2010, 10:07 AM
DE Bench
Speed bench all + light bands
135 x 3
135 x 3
155 x 3
155 x 3
175 x 3
175 x 3
135 x 3

Rolloing DB extensions
45 x 12
50 x 12
55 x 12

Rope pulldowns
50 x 15
50 x 15
50 x 15

Chest supported rows
2 plates x 25
2 plates x 25
2 plates x 25

BB shrugs
2 quaded light bands per side
x12
x12
x12

Shoulder matrix
15 x 30
15 x30

Captain_Crunch
03-28-2010, 10:07 PM
ME Squats
Free Squats
425 x 3
515 x 3
605 x 3
Briefs
695 x 2
785 x 1
briefs + suit straps down
875 x 1
straps up
945 x 1
945 x 1

Captain_Crunch
04-02-2010, 10:25 PM
DE Squats - yesterday
speed squats
405 + average bands
x2
x2
x2
x2
x2
x2
x2
Speed deads + quad minis
275 x 7 singles
GHR
x8
x8
x8
Decline sit-ups
+20 x 8
+25 x 8
+25 x 8

Captain_Crunch
04-03-2010, 10:09 PM
DE Bench
Speed bench all + 2 chains per side
155 x 3
155 x 3
175 x 3
175 x 3
195 x 3
195 x 3
155 x 3

Tate press
45 x 12
50 x 12
55 x 12

Pressdowns rope
50 x 12
50 x 12
50 x 12

Chest supported rows
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10

BB Shrugs wide grip
225 x 15
315 x 15
405 x 15

Captain_Crunch
04-04-2010, 07:39 PM
ME Lower
Rack pulls pin 3
585 x 1
635 x 1
675 x 1

GM wide stance
225 x 10
295 x 10

Pulldown abs
100 x 12
110 x 12
120 x 12

Single leg press all + average band per side quaded
1 pps x 12
2 pps x 12
3 pps x 12

Captain_Crunch
03-30-2011, 06:36 AM
Going to start posting here again. Training for the GPC Canadian Nationals May 28th

Captain_Crunch
03-31-2011, 09:58 PM
ME Bench

Overkill Shirt
365 x 1
405 x 1
455 x 1
495 x 1
495 x 1
495 x 1
I am down in weight and this is a borrowed shirt that I will make due with.

CSR
3 plates x 10
4 plates x 10
5 plates x 10
5 plates x 10
5 plates x 10
5 plates x 10

Thats it today. Not a great day with the shirt and only 8 weeks out for the meet.