Cricket's "Awaken the Insanity; Embrace the Pain" Journal

[BULK_BOY]

Where are the Zerchers?

[Cricket_Fire]

02/07/09 - CANDYAZZ CLASSIC 2009

Squat (all in Metal Viking and Convicts):
1st Attempt - 600 - Good
2nd Attempt - 650 - Miss. Ugh haha. Didnt even budge out of the hole
3rd Attempt - 650 - Closer, but still a miss

Bench:
1st Attempt (Rage-X) - 325 - MISS!?!?!? Couldnt lock it out ffs
2nd Attempt (Rage-X) - 325 - Good, banged it up really easy this time
3rd Attempt (Katana) - 385 - Miss. Flared elbows way too soon apparently. Got close

Deadlift (all attempts in Metal Viking):
1st Attempt - 475 - easy peasy
2nd Attempt - 525 - good - 20lb meet pr
3rd Attempt - 550 - good, 45lb meet pr
4th Attempt - 565 - nope. Got really close, but no good. It was really close to my 3rd attempt, and I was already super tired hahaha

Videos will come


My Metal Pro Ace briefs are here now; the legs are thick as ****, so the support I get out of them, plus theyll make the legs of my squat suit tighter... should be a good time hahaha

[rob spitzner]

awesome always great to end with a big deadlift pr!

[Cricket_Fire]

Thanks Farmer Bob. I was hoping to go 700/400/550, so not exactly the day I was after haha. My squat suit was so loose, and I didnt have enough time in the new bench shirt. Atleast I ended the day on a high note though :)

Time to start multi-plying it :D

[BULK_BOY]

Love the DeadLifts Keenan!:thumbup: Too Bad about the Squats.....I thought for sure you would get 680 at least. Oh well. You did what you could with what you had. Next time bro. Next time.;)

So 600 is next for DLs?:smoke::D

[Detard]

Good job at the meet dude. Those are some impressive numbers.

[Cricket_Fire]

Thanks guys. I tried out the new 2-ply briefs, and they're gonna be straight nasty. Once I put the suit on over top of them I think I'll be getting insane support haha

[ShooterX]

1425, I expect you to hit 1500 minimum in Toronto.

[Cricket_Fire]

1600 ok?

[ShooterX]

Whats the breakdown on that 1600?? 750-400-550

[Chris Rodgers]

Whats the breakdown on that 1600?? 750-400-550


Errrm, I don't know if the Canadian conversion is off, but that's 1700 lbs in the states. EH? :evillaugh:

[ShooterX]

I say the Kid should go for 2000

[Cricket_Fire]

haha Im thinking a minimum of 700/400/565. With these briefs though, we'll see if I can't up that squat considerably ;) :D

[Cricket_Fire]

I guess I could post what I've done this week haha

Feb 9/09
Rack Pull (Conventional, just below knee) - up to 405 + me standing on a super-mini band drapped over the bar
Squat w/ briefs - Worked up to 405x2, nowhere near depth haha
SSB Goodmornings (different stances) - 5x245x5
Some decline situps and stretching


Feb 11/09
Speed Bench - 8x115x3 w/ doubled minis, then took off the minis and did 3x185x3
Floor Press - 205x3, realized I was too sore, so 3x185x5
Skulls on the floor - 50x8, 5x60x6
Pulldown - up to 250x5 (pr; I will stack this machine soon hahah)
1 Arm Machine Rows - 3x185x5 alternating arms each set
Hammer Curls superset w/ Reverse Pec-Dec - 3x30x8 // 3x90x12

[Cricket_Fire]

Feb 16/09 - Workout from Hell

Bench/Pullaparts/Cable rows really light to warmup while waiting for rack

5 Board:
185x3
225x3
275x3
295x3
315x3
335x1
355x1 **not too hard, but really hard unracking
315x3

Reverse Band Bench:
+reverse averages:
275x3
295x3
295x3
305x3
315x3

Rack lockouts:
225x5
3x275x5

Rack Pulls (conventional) (bottom of knee):
+standing on super-mini drapped over the bar:
135x3
225x3
315x1
365x1
385x1
415x1 **pr

Squat:
+Ace Pro Briefs:
315x3
405x2
495x2
545x1

[Detard]

Good workout man. Lots of volume!

I hope i'm strong by may, cuz I really want to do that CPO meet.

[Cricket_Fire]

Thanks dude. Had to combine my ME bench and squat workouts haha

Even if you aren't feeling strong, you should deffinatly compete in Toronto. It'll be a great time, and you'll have an official total to try and beat next time. Plus, training specifically towards a meet is so good for motivation :p

We should get a session in soon

[Detard]

Well I competed in may of last year, but I benched raw. I definitly think i'll be 200lbs by then, and have my shirt, so i'm 98% sure i'm gonna lift at the meet.

[ShooterX]

Where at in May, Detard??

[Detard]

Golden Triangle open in cambridge. It was a pretty fun meet. I had clint harwood help me get my attempts and everything in order.

[ShooterX]

Great People but I hate the CPU/IPF.

[BULK_BOY]

Feb 16/09 - Workout from Hell

Bench/Pullaparts/Cable rows really light to warmup while waiting for rack

5 Board:
185x3
225x3
275x3
295x3
315x3
335x1
355x1 **not too hard, but really hard unracking
315x3

Reverse Band Bench:
+reverse averages:
275x3
295x3
295x3
305x3
315x3

Rack lockouts:
225x5
3x275x5

Rack Pulls (conventional) (bottom of knee):
+standing on super-mini drapped over the bar:
135x3
225x3
315x1
365x1
385x1
415x1 **pr

Squat:
+Ace Pro Briefs:
315x3
405x2
495x2
545x1

Sick workout bro!:strong:

[Detard]

Great People but I hate the CPU/IPF.

Oh ****, nvm, i meant I competed at a IPF meet LAST may. This may i'm gonna be at the CPO meet. I got confused

[Cricket_Fire]

Thanks Derek :)

May will be a good time. 1650+ ftw

Lift more weight~!

[Cricket_Fire]

Feb 18/09
Speed Bench: 45x8
+doubled minis:
2x45x3
2x95x3
2x115x3
6x135x3

Bench (bands off):
205x8
185x12
**both are rep prs; old prs were 205x5, 185x9

Pulldown (v-handle):
160x8
4x200x6

Skulls (resting bar on floor each rep):
50x10
4x65x6

Laying Band Pullaparts:
minix25
2 minis x 15
2 minis x 15


-laying pulldowns felt good, but it was tough to keep arms straight on the last 2 sets because my triceps were tired haha
-I think my bench is getting stronger
-pulldowns were a joke at that weight; bring on the stack!

[BULK_BOY]

I predict a Strong showing in May.

Lift More Weight~!

[Cricket_Fire]

I hope there's a strong showing in May haha. Hopefully I'll bench well tomorow night; need to make use of every opportunity to train in the shirt I get

Lift more weight~!

[Cricket_Fire]

Feb 19/09 - REEEEEEEEEEEEE-Donkulous!

SSB Squat (no box):
2x45x5
2x135x3
2x185x3
2x225x3
2x275x3
30x315x1 **very little rest between sets; just enough to write in log and get a drink; well under a minute**

Yes, that's right, THIRTY singles. I immediately regret this; quads already hurt and it's only been an hour since the workout ended lmfao

[BULK_BOY]

Feel the PAIN! Feel the PAIN!!!! That's just crazy-talk there Keenan...........

Oh well, No Pain - No Gain.....right? :)

[Detard]

WHAT THE ****!!!! How long did that take you?!

Good job non the less though man. Thats some crazy ****.

[Cricket_Fire]

lmao thanks guys

The rediculous part was I took such little rest it was just under half an hour (in total it took about 45 minutes, but I'm a lazy warmer-upper haha. The 30 singles took around 27 minutes :P ). Quads had DOMS before I was even finished hahaha

[Sidior]

That is an awesome workout, ****ing great man!

[Detard]

lmao thanks guys

The rediculous part was I took such little rest it was just under half an hour (in total it took about 45 minutes, but I'm a lazy warmer-upper haha. The 30 singles took around 27 minutes :P ). Quads had DOMS before I was even finished hahaha

Thats badass dude. Good job

[Cricket_Fire]

Cheers fellas





Feb 23/09 - ME SQ/DL

Squat:
3x45x5
3x135x5
185x3
225x3
315x1
**I was reaaaaaaally tight; that's why all the warmups lol**
+Ace Pro Briefs:
315x2
405x2
495x1
545x1
585x1
605x1
**last 2 were very close to depth**

Reverse Band Sumo DL:
+reverse averages
+Ace Pro:
225x3
315x3
405x1
455x1
**briefs are way too gangsta to do any pulling in hahaha. I could barely get close to the bar, and when I did I couldn't get a good arch to save my life**

Chain Suspended SSB GM (sleeves of bar @ bellybutton):
45x5
135x5
185x5
225x5
275x3
3x315x3
3x365x1

Shrugs superset w/ Band Side Bends


-awsome workout
-weight loss is (at least for now haha) back on track after a quite extended break hahaha

[Detard]

Nice training dude. Gangsta gear FTW!

[BULK_BOY]

Wicked Workout Whippersnapper! ;)

[Cricket_Fire]

Thanks guys :)





Feb 25/09 - DE/Raw Bench

Speed bench:
45x5
+doubled minis:
2x45x3
2x95x3
3x135x3 **this felt way heavier then last week; not fast enough
5x115x3

Bench (bands off):
185x5
215x5
215x5 **these were less then I was shooting for, but still prs I think
190x9

Reverse Band Bench:
+reverse average bands:
185x5
225x5
275x3
315x3
320x2 **missed 3rd

Pulldown (v-handle):
180x5
210x5
230x3
250x3
260x3
210x8

Seated Cable Row (straight bar):
100x12
140x12
160x12
**supersetted with plate raises 3x35x12

Hammer Curl:
30x8
2x35x8
**supersetted with reverse pec-dec 3x100x12

[Cricket_Fire]

So I have an idea about my bench training. I will continue with what I've started doing lately (trying to work on only a few different pressing movements - speed bench, floor press, reverse band bench, lockouts, raw bench, skulls, and 3 & 5 boards). I've been doing this because I think unlike my squat/dead, my bench isn't strong enough to need to jump between movements constantly. I think sticking with a smaller rotation for a longer time will let me get stronger on those movements.

I don't feel I really have the capacity to "strain" when benching (if I'm gonna miss, there's no fight, I just miss lol) in the same way I do with lower body/back movements. I think building up over weeks will let me get that work in. I'll still be switching stuff around, but instead of changing every exercise, every rep scheme, and just going for 1 allout set for a pr, I'll stick with the same workouts for a couple weeks at a time, then rotate. Then after a couple more weeks I'll come back to that same exercise/set/rep combo, and work up heavier then I had.

I'm going to have my DE day start with my speed benching, then move on to raw benching. Seems like some days (like last week) all my speed work moves really fast, and everything feels light. On days like this, I'll work heavy on my raw press, maybe go for some different rep prs. The majority of my bench days however, feel like garbage. On days like this, I'll just work reps/volume.

I dunno if this sounds stupid/over complicated, and I'd appreciate any input anyone may have. Basically what I'm trying to say though is; stick with same movements for a couple weeks, switch out, switch back. If I feel like ****, just hit reps/volume instead of trying and failing to go balls out.


****none of this applies when I have the chance to travel around and get into the shirt, which is by far the most important thing I need to be doing... speaking of which, I'll get the chance to get into the shirt 3 times next week hahaha

[rob spitzner]

are u doing the nationals? a few times i played around with reverse band benching in a shirt i would work up triples. it seemed help me learn a good groove fast. ever think about just trying basic pregressive overload for your raw bench? i tried speed benching a while back and all i got was a beat up shoulder and couldnt handle the weights for high reps like i used to.

[Cricket_Fire]

I'd like to do that meet, but it will depend on money/work. Hopefully worst case scenario I can just ride with Shooter

[BULK_BOY]

Send Cricket money now!!! LOL!

[Cricket_Fire]

I take cash, cheque, or money order



Did some Big Iron boards Sunday; worked up to 515x2 off the 3 board and I think it was 535x2 off the 4 board - these will deffinatly get you used to handling heavier weights lol

I need to learn how to grind weights when benching. I can pull a deadlift for days before getting it up, but with benching I either get it right away or it's not moving

I'm ready to hit a big shirted bench pr this next meet. 400+ or bust. I will be extremely disappointed with anything less than 400




Squatted on Monday - up to 615 in the briefs; depth was close, but not there yet. Hopefully Sunday I'll get a legit lift in when I go up to train in Waterloo... then it'll be time to add more gear lmao
Also did rack pulls; up to 515 for 3 singles (sumo stance, bar just below my knees)
Finished with a rep pr on squats - 315x21. I got a video, but who the **** wants to watch 21 reps

[ShooterX]

Very Vague Journal entry. looks familiar.

at least theres a few numbers there.

I would think you need to work some 1 and 2 Boards in your shirt. Maybe we should think about getting a Half Board so we could work 1 and 1/2 Boards and 1/2 Boards. Just need to get heavy weights down everytime out.

[Cricket_Fire]

Well those low boards worked great tonight; good idea :D





March 3/09

Bench warmup:
45x5
95x5
135x5
185x3
225x3
245x2 **pr.. didn't attempt a 3rd

Bench:
+Katana:
275x3 - to a 3 board, all touched
315x3 - to a 2 board, all touched
335x3 - to a 1 board, all touched
365x2 - to a 1 board, all touched (no try @ 3rd rep)
365x3 - to chest, only last 1 touched
375x1 - to chest, touched, but dumped an attempt @ 2nd rep on my face (thank god for power racks hahaha)
385x1 - to chest, touched, pressed smoothly; best bench in a while
370x2 - to chest, neither touched

Bench (shirt off, no boards):
205x10
220x6
**both big rep prs

Rack Lockouts:
+long green band:
135x5
185x5
3x225x5

E-Z-Bar Curls w/ Chains:
3x8



-amazing workout. Deffinatly better then last bench workout when I missed 365 for a single in the shirt
-working down boards seems to work really well. Next session is with the Metal Militia guys and they don't like this though, so we'll see if I can do better their way
-raw is getting strong... huh? hahaha

[BULK_BOY]

Solid Benching bro. ;)

[bigmoney]

damn dude you're getting strong. Great bench work bro!

[Cricket_Fire]

haha thanks guys :)





March 6/09

Speed Deadlift:
3x135x3
3x185x1
3x225x1
3x275x1
3x315x1
3x365x1
3x405x1
***used conv, extra wide, and hybrid stance on each weight

Dimel Deadlift:
2x185x15
***for such a light weight, these blew up my hamstrings

Seated Cable Row - 3x12
DB Row - 3x5
Reverse Pec Dec - 3x15
Face Pull/Vogelpohl Pulldown Superset - 2x15 on each
1 Arm Pulldown/Straightarm Pushdown - 1x20

-motivated by Richie Briggs' sample workout for all this upper back stuff
-nothing too heavy, but barely any rest whatsoever
-decided to somewhat deload so mid-back would feel good for Waterloo squat session on Sunday

[Cricket_Fire]

March 7/09 - Bruce's Place

Bench:
45x5
45x5
135x5
225x1
245x1
+Katana:
315x3
335x3
365x1
385xmiss
385xmiss
***Bruce and Tiger had me totally change my groove so it was tough. Last time I was down at Bruce's I missed 335 though, so this was ok hahaha

Shirt off

5 Board:
275x3
315x3

4 Board:
315x3

3 board:
315xmiss

Chain Suspended Lockouts (crazy high):
275x3
315x3
365x3
405x3

-need to focus on keeping elbows out for as long as possible in the shirt
-we decided to squat after benching instead of the next day so Dennis could head home... this worked out great 'cause I was planning on partying, so I wouldn't want to have to drag my ass out of bed to squat haha

Squat:
135x3
+ Ace Pro Briefs:
225x3
315x3
405x2
495x1
545x1

-Bruce just re-iterated what Rhodes and Bott have been telling me I need to work on; keeping elbows under the bar, sitting back harder, and staying more upright
-SSB work was recomended


Another interesting point; don't try and punch a friend in the arm as hard as you can when you're too drunk to stand up straight. ****ed up my wrist a bit Saturday night lol. I've had it wrapped consistantly, and have iced the **** out of it. Also used a doubled mini-band as a sling lol (amazing the things Bruce can teach you ;) )

[Detard]

Nice workout dude. I'll be lookin forward to seeing you lift at the meet.

[Cricket_Fire]

Thanks Dan; I can't wait for that meet






March 10/09

SSB Squat:
45x5
95x5
135x5
185x3
225x3
275x3
315x1
365x1
+Ace Pro Briefs:
2x365x2
2x405x1
2x455x1
475x1
500x1

Chain Suspended SSB GM (sleeve of bar @ bellybutton height):
45x5
135x5
185x3
275x3
315x3
335x3
335x3
3x375x1


-great workout considering my wrist still hurt
-wrist feels much better today; been attacking it with loads of RICE haha
-gonna try benching tomorow

[BULK_BOY]

Beware the bottle mate. Beware. LOL! :)

[Cricket_Fire]

:D



March 11/09

Bench:
2x45x8
2x95x8
3x135x8
5x155x8
185x11
+ Doubled Minis:
3x45x3
3x95x3
3x115x3

Floor Press:
135x8
3x155x8

Pulldown really light 3x15, superset w/ band rear delts


-took everything light cause wrist still kind of hurts
-nothing was tough, and it was all done with no rest
-had to use suicide grip with right hand; I would never bench like this normally! haha

[Cricket_Fire]

March 12/09

SSB Squat:
45x5
95x5
135x5
185x5
225x2
3x275x2
3x295x2
3x315x2
3x335x2

Sumo DL:
+Metal Viking V-Stance Squatter:
135x3
225x3
3x315x1
3x365x1
5x405x1
455x1 ** this felt way too heavy lol

Dimel Deadlift:
3x195x15
**superset with crunches laying on floor 3x10lbsx20

Side Bends:
2x50x15

[ShooterX]

Isnt it easy to use tons of Volume on the Lifts you Love the most. Great Lifting

Thank God, Im a Bench Only Guy

[Detard]

Great deads man. Dimel deadlifts are with 25lb plates right?

[Cricket_Fire]

Nah dimels (atleast the way I'm doing them haha) is kind of like a half deadlift; start at the top, push your ass way back until the bar gets to knee height, then explode through and drive your hips forward. Figure these will be good for helping my lockout issues

[Cricket_Fire]

May 14/09

Bench:
45x8
95x5
135x5
+ reverse average bands:
185x3
225x3
275x3
295x1
315x1
330x1
345x1
320x5
**old prs were 315x3, and 320x2 (I missed the 3rd). So today was awsome; everything was easy too

Bench:
+doubled minis:
45x5
95x3
135x3
155x3
170x3
3x185x1

-awsome workout. bench is starting to improve
-wrist felt great, but near the end it was starting to ache, so I cut it off there

[rob spitzner]

great benching! did u use ur time machine to hit those prs?!? haha i think were still in march.

[ShooterX]

Good call Rob.

So Strong you should think about some RAW Competition.

[Cricket_Fire]

haha thanks guys

March 16/09
Sumo Deadlift:
135x3
135x3
+Reverse Larges (looped around pin @ eye level; total deload just above knee):
185x3
225x3
275x3
315x1
365x1
405x1
455x1
495x1
535xmiss
535x1 **switched to conventional stance, and had to really grind this lol
**old pr was 565, but I think I must've choked the bands instead of looped them (adding a fair amount extra help), because I'm no weaker then I was when I hit the 565, and there was no way 535 was even going up sumo haha

SSB High Box Squat:
+Averages choked around 2 dumbells (sick tension):
45x3
95x3
135x3
185x2
225x1
5x245x1

Sumo Rack Pull (mid-knee, just below patella):
45x3
225x3
315x1
405x1
4x520x1
545x1


-sick amount of single lol
-I've noticed that when my squat shot up I was consistantly doing lots of box squats against bands, and a fair amount of ab work; both things I've neglected lately. I won't be doing any box squats to proper depth as I don't trust the aerobics platforms any more, but I'll do an occassional high box squat, and lots of stuff against bands again
-project for this spring once I get home will be to build a legit box that I can add layers to

[BULK_BOY]

Solid lifting bro! ;)

[Cricket_Fire]

Thanks broheim :D




May 18/09

Bench:
45x5
95x5
135x5
185x5
205x5
225x6
**another bench pr; 220x6 was a big pr a few weeks ago

Bench:
+Doubled Minis:
3x135x3
5x115x3

Floor Press:
45x8
135x5
185x5
195x5
205x5

Pulldown (v-handle):
150x5
200x5
3x220x5

Seated Cable Row (wide neutral grip handle):
130x12
140x12
150x12
160x12

DB Overhead:
3x20x30
**supersetted w/ band rear delts 3xminix20


-awsome workout
-bench has been climbing up since I started sticking with fewer movements, and trying to get more volume/reps in each workout

[Cricket_Fire]

March 19/09

SSB Squats:
+Averages choked around 2 dumbells (crazy tension)
45x5
45x5
95x2
135x2
185x2
3x225x2
+12.5" Box:
5x225x2
**decided to say **** it; I don't feel 100% safe doing my box squats onto these aerobic blocks w/ a plate over them, but it'll have to do for DE day. Just gotta make sure I set up the safety pins

Sumo DL:
+Metal Viking V-Stance (straps down):
225x2
315x2
+Straps up
365x1
405x1
455x1
500x1
500x1
500x1

-good workout. Decided I need to start working my banded box squats again
-if my wrist will allow it, I'm going to do some regular bar squats again Monday

[BULK_BOY]

Keep at it mate. May is coming up fast!

[Cricket_Fire]

Thanks brotha. it's coming too fast haha




March 21/09

Floor Press:
45x10
95x5
135x5
185x3
205x1
225x1
3x240x1
**5lb pr; not easy, but none of these were grinders

Bench:
+Reverse Averages:
225x5
275x3
315x3
330x3
**330x3 is a pr

Chain Suspended Lockouts:
135x5
185x5
225x5
275x5
315x5
335x5
365x3
**prs

DB Row (bodybuilder style w/ knee on bench):
3x100x8

Shrug:
225x12
315x12
3x405x8
315x22

Rev Pec Dec:
3x12


-I wanna feel something heavy on my back; only goal for Monday is to get as close to 700 as I can

[Cricket_Fire]

March 23/09

Worked up to 635x1 squat in full gear today sans the knee wraps (had a 14.5" box set up, and I was very close to getting down to it). The plan was to work up to 680-700. I unracked 685, and it felt like it was going to break me.

My squat is getting weaker. I was hitting better then this in freaking single ply not long ago. I'm guessing a lot of it is due to the weight loss, so I'll just have to wait until this stabalizes itself. I do have some ideas as to how to remedy this. It's just very disappointing to have to re-rack a weight that I was close to in single ply not long ago.

I'm gonna start really working on my squat; lately whenever I've had a "big" ME day, everything was deadlift-oriented. This is surely the reason for the huge deadlift pr last meet, but I need to find a balance.. if I miss 650 again at this next meet I'll kill myself haha

Big things will come once I stop being a poo-nanner

That is all

[Sidior]

Bummer dude, how much weight have you lost though?

[Cricket_Fire]

Started around 282, last time I weighed in I was 259.

The real pain in the ass is the weight loss hasn't affected my bench (maybe it held back my gains, but I'm deffinatly not weaker in pressing movements haha)

[Detard]

Congrats on the weightloss man. I'm sure once you get adjusted to being lighter, you'll hit some bigger numbers again

[Cricket_Fire]

Thanks dude. This is the lightest I've been in years, so I'm sure it's had an effect on my squat. It still sucks ass knowing I'm weaker then I was hahaha

Friday will be the next squat workout, and the beginning of the real attack on 700 :)

[Detard]

HAhah sounds good man. What are your goals for the meet?

I'm assuming a 700 squat?

[Cricket_Fire]

700/400/565

All of these should be doable if I can pull my thumb out of my ass and get it done haha

[BULK_BOY]

You can do it Keenan. Bear down and focus! ;)

[Cricket_Fire]

it will be done :)





March 25/09

Bench:
45x8
95x5
135x5
185x3
205x1
215x1
225x1
235x1
250x1
210x8 **pr, but I didn't have an 8 rep pr before, so anything above 205 would've been a pr

Bench:
+doubled minis:
8x115x3

DB OHP:
2x25x20

Rev Pec Dec:
3x100x12


-wasn't into it at all today. My bench form felt really off (moreso then normal) and everything felt heavy, so I just put in some work
-decided to cut the singles at 250 instead of missing a weight and killing this moment I've had lately. Hit an easy 8 rep pr, and just finished there

[Cricket_Fire]

Mar 26/09

SSB Box Squat (14.5"):
+averages choked to 2 dumbells:
2x45x2
2x95x2
135x2
185x2
5x235x2
2x185x5
**band tension set up this way is rediculous; had to set the bar on the pins, put the bands on, then squat it up to the hooks lol

Rack Pull (bottom of knee):
+standing on super-mini draped over bar:
45x3
225x3
315x3
365x1
3x425x1
**old pr was 415x1, and that was at the start of a workout, so this was great

Pulldown (v-handle):
3x230x5
**superset w/ db side bends 3x80x8

Face Pull:
3xaveragex15
**superset w/ calf raises and standing abs

[BULK_BOY]

-wasn't into it at all today. My bench form felt really off (moreso then normal) and everything felt heavy, so I just put in some work




I Tink ya need some Rest Boy. :smoke:

[Cricket_Fire]

I do too, but today's workout felt great, so we'll see how the next one goes haha

[Chris Rodgers]

I Tink ya need some Rest Boy. :smoke:


Rest is for suckas...at least that's my theory.

[Cricket_Fire]

No rest for the wicked :P








March 28/09

Floor Press:
45x6
95x5
135x5
185x3
205x1
225x1
2x245x1
**floor press keeps slowly climbing up lol. 5lb pr

Bench:
+doubled minis:
45x5
95x3
135x3
155x1
3x190x1
**old pr was 185x1

Rack Lockouts (high):
225x5
275x5
315x3
365x3
385x3
405x2 (miss 3rd)

DB Row (knee on bench):
4x115x5
115x8

Shrug:
315x8
405x8
3x455x5
405x13

1 Arm machine Row:
3x135x8
**superset w/ reverse pec dec 3x8


-great workout. I was back home this weekend so couldn't do everything I did last week, but made do, and got the most important movement in first

[Cricket_Fire]

March 30/09

SSB Squat:
45x3
95x3
135x3
185x3
225x1
275x1
315x1
+Ace Pro Briefs:
365x2
405x1
455x1
505x1 (5lb pr)
525x1 (25lb pr)
545x1 (45lb pr) **tough, but not killed lol

Reverse Band Squat:
+doubled super minis (totally deloaded @ top):
+Ace Pro Briefs:
315x3
495x3
585x1
635x1
675x1 **squatting this was very easy; unracking was very tough

Monolift Practice (nothing but belt for these; might be better to practice w/ suit and straps up though):
up to 725; felt heavy as hell


-depth was good on all heavy sets today; managed to get the briefs seated really high
-no knee wraps on anything today
-if I can figure out how to unrack weights properly I will hit a squat pr at this meet for sure

[BULK_BOY]

Solid Squats bro!

Lift More Weight~! ;)

[Cricket_Fire]

Thanks broheim :D . Looking forward to seeing you in T.O.





Apr 1/09

Bench:
45x8
95x8
135x8
185x8
205x5
215x5
225x5
235x4 (didn't attempt a 5th. I feel like the strength was there, but my setup was off on this last set. 4 reps is still a pr though [;)] )

Bench:
+doubled minis:
5x125x3
2x95x5

Standing BB OHP:
45x8
3x95x5 *these weren't too tough, just re-learning the movement lol

Chain Suspended Lockouts (high.. only a couple inches ROM):
45x12
135x12
225x12
275x12
315x12
365x6

1 Arm Machine Row:
45x8
95x8
135x5
160x5
180x5*
180x5*
135x12*
*=alternating arms each rep

Pulldown (neutral grip) /// Band Rear Delts:
160x8 /// minix12
190x8 /// minix12
190x8 /// minix12

Face Pull /// Straight Arm Pulldown:
150x15 /// 80x15 **straight handle
150x15 /// 80x15 **e-z-bar handle


-volume ftw
-another pr baby haha. 225x5 was slow, but smooth; every rep went up fine. Set up poorly on the 235 set though. Old pr was 235x3 though, so can't complain
-gonna stick with the overheads and chain suspended lockouts (higher rep then ME day) for a few weeks now. Build it up each week
-someday I'll be the strong guy in the gym lol

[Detard]

Nice workout man. Congrats on the 235x4 PR.

[BULK_BOY]

Good looking workout there Grasshopper.....I mean Cricket_Fire. LOL!

[Cricket_Fire]

Thanks guys :)








April 3/09

SSB Box Squat (14.5"):
+smalls choked around 2 dumbells:
45x5
45x2
135x2
185x2
225x2
275x1 *moved slow as hell
5x225x2

Speed DL Against bands:
did a bunch of sets 135-275 playing with band setups. Next workout I'm gonna be sure to bring minis; gonna double them around the front/bottom of the rack, so it's pulling down and forward. Tried this today but had to use the smalls.. way too much haha

Speed Sumo DLs (under a minute rest):
5x315x3

Chain Suspended SSB GM (sleeve of bar @ belly button):
5x315x1 (switched up stances each set)

Weighted Crunches // Band Side Bends // Stretching


-left hip hurt a bit, but other then that I'm damn pleased

[Detard]

Hey man, do you train with bruce and those guys on their monolift?

[Cricket_Fire]

Not on a regular basis lol, but I try and get down there whenever I can (probably once every month or 2). It's 2.5 hours from home, so too far to go on a regular basis.

You thinking about making the trip there/

[Detard]

Not on a regular basis lol, but I try and get down there whenever I can (probably once every month or 2). It's 2.5 hours from home, so too far to go on a regular basis.

You thinking about making the trip there/

Yea man, me and a bunch of the guys are going down soon to give the monolift a shot haha! Hopefully get some practice before the meet

[Cricket_Fire]

Very cool. It'll be pretty cramped in there with a bunch of guys haha :D

Let me know when you're going and I'll see what I'm doing

[Cricket_Fire]

Apr 4/09

Bench:
45x8
95x5
135x5
+Reverse Averages:
185x3
225x3
275x3
315x1
335x1
350x1 (5lb pr)
360x1 (15lb pr. Damn tough)
325x3
335x2 (no try @ 3rd; 2nd was very slow)

Chain Suspended Lockouts (very small ROM):
45x8
225x8
315x5
365x3
385x3
405x4 (no try @ 5th)

Skull Crushers (on bench):
4x50x6

Row with one end of bar jammed into corner (v-handle):
3x180x5

DB Shrug
Hammer Curl /// H-Roll


Last set of Lockouts:
http://www.youtube.com/watch?v=hr8AXonlvLI&feature=channel
Last set of Rows:
http://www.youtube.com/watch?v=If22oTvOvPY

[BULK_BOY]

Keenan, what's the deal with the Major Weight Loss? You look like half of your former self in that Video! What are you on SlimFast?

[Cricket_Fire]

haha thanks dude. Gonna try and keep my weight where it's at now until after the meet



Apr 6/09

Sumo DL:
135x5
185x3
225x1
275x1
+Metal Viking V-Stance (straps up):
315x1
365x1
405x1
455x1
500x1
525x1
565x1 **15lb pr! Lockout was damn hard though, this was a huge grinder haha

Chain Suspended GM (regular bar) (couple inches above belly button):
45x5
135x5
225x5
315x3
365x1
4x405x1

Monolift Practice (off the pins):
+Viking V-Stance (straps up):
worked up to 765x2
**should've had it set the next notch down; after bending a bit the bar only lifted ~2 inches lol

Weighed Crunches
Standing Cable Abs



Deadlift pr:
http://www.youtube.com/watch?v=W-b1SspUNOo
GM 315x3:
http://www.youtube.com/watch?v=nHV_1pHw5So
GM 405x1:
http://www.youtube.com/watch?v=6UZgLnsel5o

[Detard]

Im not so sure about those chain suspended gm's bro. They look more like squat lockouts to me. Solid deadlift PR though! Thats some huge weight man!

I suggest going back to regular gm's, and just taking them off the pins. Might get some better work from them.

[Cricket_Fire]

Appreciate the suggestion dude; I'll start hitting some regular gms next squat day





April 8/09

Bench:
45x8
95x8
135x8
185x8
205x11 *no miss, 1 rep pr
***got a VERY sharp pain near my tailbone at the end of this set, inevitably because my butt lifted off the bench slightly. Don't think it's actually injured, but deffinatly not a good feeling

Bench:
+doubled minis:
3x45x5
3x95x5
*took these easy. Absolutely no arch

Seated DB OHP:
25x25
30x20
35x15

Skulls (on bench) (not counting weight of the e-z-bar):
3x40x15

Rev Pec Dec
Hammer Curl // Pullapart
Face Pull // Pushdown

-back felt fine after a bit of stretching/moving around, but I really don't wanna push it. Deffinatly going to take my next workout off so I can be sure
-was supposed to do different assistance lifts but just decided to hit lighter, lower impact stuff
-next bench workout is Easter Sunday in Detroit.. can't wait!

[Detard]

Good workout dude. That sounds weird about your tailbone. Maybe you were really pressing it into the bench or something. Who knows.

And by the way, I didnt mean to sound condescending in my previous post about the GM's. I'm not sure if you took it that way or not. But it kinda came off that way.

[Cricket_Fire]

Not at all bro, I appreciate any advice







April 11/09

Squat:
45x5
95x5
135x5
185x5
225x3
275x3
+Ace Pro Briefs:
315x3
315x3
405x2
495x1
545x1
545x1 **depth actually was pretty close on this
+Metal Viking V-Stance (straps up):
495x1
585x1
635x1
675x1 **looked pretty close
***no knee wraps on anything today

Bunch of different ab stuff and stretching


-form felt surprisingly good. 675 wasn't to depth, but technique felt good, kept my arch throughout, got my knees out well, and sat back pretty good
-I think the 675 was 2-3" off. I feels ok about that tough; still ~ 6 weeks out, and this felt fairly strong
-videos will come once I get back to Welland

[Cricket_Fire]

April 12/09 - Trip to XXX Powerlifting

Bench - 45x5, 95x5, 135x3, 185x3, 225x1
3 Board (raw) - 275x1, 295x1, 315x1, 325xmiss
Bench:
+Double ply Rage-X:
345x2 3board
365x1 2brd
395x1 1brd
405x1 1brd
425x1 - about a 1/2 board from touching
435x1 - touched, lockout was shaky but it was there
450x1 - touched, pressed up nice and smoothly
465xmiss - Chip folded the backs of the arms; apparently I'm too pussy to handle this haha
465xmiss - touched and started coming back up, but lockout wasn't there

-****ing unreal session! Went out to Detroit to bench with some real lifters
-Chip and his guys really know their stuff; I got a 65lb pr in one training session with them! I could be looking at a 100lb meet pr in May lol
-Shooter also hit a huge pr with 585 (70lb pr!)



VIDEO of the 450:
http://www.youtube.com/watch?v=LHh00J7vXtc

[Sidior]

That bench was super smooth, and disgusting PR!

[Cricket_Fire]

Thanks Sid, it was awsome to finally hit a good-size bench pr

[Cricket_Fire]

Apr 14/09

Mobility Warmup:
-Squats/Goodmornings with varied stances using empty bar; working on getting as much ROM as possible
-Shoulder dislocates w/ mini band
-hip flexor stretching
-glute bridges

Sumo Rack Pull (mid-shin) - worked up to 455, then MISSED 495.. wtf!?!? pr on this movement was 545, and that day I did heavy work BEFORE this!

DB Row - one set of 80x8, then decided I better just cut it off for the day.

Finished with some cardio



-very ****ty session; too much heavy work too close together recently I think.. damn near all my joints hurt today aswell (right shoulder/elbow was killing me from throwing a football around yesterday for way too long with poor throwing technique lol)
-gonna take my next couple workouts really light, then see how I'm feeling for my next ME squat sesh
-really starting to work on mobility stuff. Chip said it'll help for improving arch, and I can barely get paralel any more squatting raw lol. Watched Magnificent Mobility this morning, so I'll start working some of their stuff, as well as Chip's recomendations, and whatever else I happen to pick up

[SELK]

damn, thats a huge bench pr.

i need to smoke some big weights here to keep ahead of you lol

[Cricket_Fire]

Thanks bro. I'm coming for ya :D





Apr 15/09

Mobility Warmup (x2 each):
-squat & gm empty bar deep as I can
-back stretch over swiss ball
-hip flexor stretch
-lumbar twists (laying on back w/ legs raised bent @ 90 degrees, moving back/forth)

Bench:
2x45x8
95x8
135x8
3x185x8 *3 different grips
+doubled minis:
45x3
95x3
6x135x3

Chain Suspended Lockouts (closegrip):
135x12
225x12
315x11 *got 12 on this easy last time

Seated DB OHP:
30x25
35x15
40x10


-really worked my setup
-I hurt in a bad way in the wrong places. I think it's time for a week of rest. I'll keep up with the mobility stuff and (maybe lol) cardio. Give me time to study for exams, heal up, and come back home fresh and ready to bust ass
-don't think I've taken any time off since before the last meet, so I could use it

[SELK]

Outta curiosity, what kind of advise where you given with the rage-x? I use a rage-x myself and I think i could get more out of it :D

[Cricket_Fire]

Here's everything I jotted down throughout the session:
-elbows tucked the whole time (not starting flared and tucking later)
-start setup sitting under the bar, then push yourself under
-keeping trying to push feet further back and out as time goes on
-work up to a max on boards shirted or raw often
-work arch over a semi-inflated soccer ball
-more regular groove boards; not as much miltia-style for heavy work (more for extra tricep stuff)
-keep most heavy work at contest grip
-if you're close to touching lifting you head might help that last few inches
-if you've done everything you possibly can to touch and are still just a tiny bit away, it's ok to let it get slightly out of the groove; not touching means you deffinatly missed, but maybe you can muscle it back into the groove

[rob spitzner]

ur shirt benching is looking awesome! nice pr! them chain suspended lockouts sound pretty sick

[ShooterX]

Outta curiosity, what kind of advise where you given with the rage-x? I use a rage-x myself and I think i could get more out of it :D

That's for Sure SELK.

[SELK]

you mean 100lbs isn't a good carryover? lol :(

[Cricket_Fire]

Thanks Bob

Selk - get to a Militia seminar or come to chip's gym with us :D






Apr 20/09

Mobility Warmup (squat/gm with empty bar, shoulder pushthroughs, standing twists)

Squat:
2x45x5
95x5
135x5
185x3
225x3
275x3
315x3
365x1
405x1
+knee wraps (convicts):
455x1
3x500x1

Sumo GM:
3x315x3

Seated Ham Curl // Pulldown Abs:
3 set - 90x8//110x12

Tonne of Stretching/Mobility Stuff



-squats felt wierd lol; I'm too used to sitting back into the suit I think. The weight felt good, but they were reeeeeally slow lol
-I think the mobility stuff is working; I was able to get depth without any pain in hips whatsoever

[SELK]

Selk - get to a Militia seminar or come to chip's gym with us :D


chips gym is a little far.. :D

when i get my new shirt and break it in im expecting things will start to improve.

[ShooterX]

Dynamic Work on Squats seems in order.

[BULK_BOY]

Dynamic Work on Squats seems in order.

I would tend to agree with you there bro.:nod:

[Cricket_Fire]

Apr 22/09

Mobility Warmup (squat, hip flexor, arch over swiss ball, shoulder dislocates)

Bench:
45x8
95x5
135x5
185x3
205x3
225x3
245x2 (5lb pr. No try @ 3rd rep)

Bench:
+doubled minis:
9x95x3

Military Press:
95x6
115x5
2x115x3

Rolling DB XT - 3x30x12
JM Press // Hammer Curl - 45x12//30x12, 65x12//30x12, 75x12//30x12
Pulldown (wide neutral grip) - 3x170x12
Bunch of stretching
20 minutes hard on stair climber


-good workout, but I was hoping to take 245x3. 2nd rep was damn tough so stopped there haha. Still a 5lb pr

[Cricket_Fire]

April 23/09

Box Squat (14.5"):
45x6
+averages (choked around 2 dumbells):
45x2
95x2
135x2
8x225x2

Speed Sumo DL:
135x5
225x1
12x315x1
*less then 20 seconds rest

Seated Ham Curl // Pulldown Abs:
90x12 // 110x12
115x10 // 120x10
135x8 // 130x8

DB Side Bend // Reverse Pec-Dec:
80x8 // 70x12
95x8 // 80x12
120x5 // 90x12

Weighted Crunches // H-Roll:
25x12 // 15x12
35x8 // 20x12
35x8 // 20x12

~20 minutes mobility work to finish off


-really pushed the pace on this one; next to no rest on anything
-gonna hit some upper back work tomorow, then double ply benching Monday
-I am now a proud college grad [;)] haha

[BULK_BOY]

Congratulations Keenan! College is done and now you can move on with your Life! :)

[Cricket_Fire]

Well, this course is done haha. Off to Canadore College next fall for Sport Conditioning - something I actually want to do haha

[Cricket_Fire]

Apr 27/09

Big day today haha

WORKOUT 1 - Shooter's
Bench - up to a miss at 250.. wtf, I doubled 245 Wednesday haha
BIG Boards - 495x1 off a 2 board, 535 miss on 3 board (miss-grooved)
Chain Pressing for triples

WORKOUT 2 - Ironworks
BB Row - up to 245x5 & 275x3
Pulldown - up to 235x5
Fatman Pullup // Pullaparts

EXTRA WORK
contrast shower after workout 1
20 minutes foam rolling/stretching after workout 2

[ShooterX]

Now thinking about it, that wasnt a bad Workout. Just wasnt as great as our last workout together.

[Cricket_Fire]

Apr 28/09
Mobility/foam rolling

Squat:
45x5
95x5
135x5
185x5
225x3
+reverse doubled super-minis:
315x3
405x1
495x1
+Ace Pro Briefs:
545x1
585x1
635x1
675x1
-675 actually didn't feel super-heavy but moved damn slow haha
-no knee wraps on anything today
-bands were set up so they were JUST starting to get taught at the top, not much tension @ top
-I'm feeling pretty confident with this session - if I can get 675 reverse band with no wraps, no suit, walked out, and broken at pretty well every body part, 700 with a suit/briefs/wraps out of a monolift in meet conditions sounds more then possible

Finished with some ab work

Back, left knee, both wrists, and occassionaly my shoulders are all giving me a lot of pain right now.. I don't wanna take time off this close to the meet but I think training through this will do more harm then good. Gonna take off Wednesday/Thursday, going to chiro on Friday for the first time, so if I feel good I'll be going to Shooter's Saturday for a bench sesh

[ShooterX]

I was thinking Heavy Day at Ironworks Saturday. I wanna do Pulldowns

[Cricket_Fire]

Got the the chiropractor yesterday - apparently I have 3 vertabrae in my mid-back and 1 in my neck that are a little buggered; nothing to serious. All but one in my back moved easily too which is apparently a good thing. He gave me some exercises to do and some gel (basically a super-strength Blue Heat). Cracked my back/neck once each. Thank God it's not a serious problem. Going back Friday.. hopefully I'll be able to hammer this thing out quickly lol

[Cricket_Fire]

May 2/09 - 2:00pm @ Shooter's

Bench/Warmup:
up to 250x1 easy

3 Board:
up to 295, miss @ 320
+Double Ply Rage-X (still 3board):
335x3
365x2 **remembered Jeff said no reps in this shirt haha
405x1
430x1
465x1

Rack Lockouts (hole 6):
Did a bunch of sets of 5 & 3 with loads of different bands - bar weight 225 and a couple with 275




5:00 @ Ironworks

DB Row // Pullapart:
40x8 // minix15
75x8 // minix15
3 sets @ 105x8 // minix15

Face Pull // Vogelpohl Pulldown:
40x15 // 40x15
55x12 // 55x15
70x8 // 70x12

StairMaster // Fatman Pullups:
3 sets @ 3minutes // 6 bodyweight reps

[SELK]

No reps eh, that might work for me, i hate reps.

Ive really switched my benching style up the last few workout, ive tried to tuck right from the start of the press and it seems that I can be a little more consistent this way. I used to try to start to rep with the elbows out.. I'm still not really sure which one I like better.

And ive changed my bench set-up completly. Ive been having so much problems with either:
- ass comming off the bench if feet are to far forward
- OR i put my feet back and bringing the weight down flattens me.

So i arch as hard as I can, get my feet out super wide and actually have them flat on the ground. I feel so much more powerful even though the ROM is like an extra inch. Going to try this for a while, im actually getting some leg drive.

[SELK]

also i wont be able to make it in may for sure now :(

If you see a dude named Evan in the 220lbs class cheer him on. Hes an old friend of mine whos doing his first meet and is already nervous haha.

[Cricket_Fire]

haha I'll deffinatly cheer him on. Sucks you can't make it though

Chip had us pull our feet under on the balls of our feet, but we also went wider then normal and heels out (so feet were paralel-ish with the bench). I had troubles with my but coming off too but putting them out a bit wider while still keeping them in helped with that a tonne (I can't lift my butt if I tried now lmao) - maybe something to give a try? Although if what you're doing is working no need to change it :)

Jeff was saying this double ply shirt is my competition shirt, so doing full range reps is a no-no - they stretch it out too much. I dunno if reps to boards are the same, but I'd rather be safe then sorry :D

[Cricket_Fire]

May 4/09 @ ironworks

Sumo Rack Pull (just below knee):
45x5
135x5
225x5
315x3
405x1
455x1
495x1
525x1
545x1
565x1 (20lb pr)
585x1 (40lb pr)
**apparently the chiro really worked haha.. pr on this lift was fairly recent too

Conventional Rack Pull (knee cap):
+doubled minis (set up wide at base of rack, pulled over sleeve):
45x3
135x3
315x3
2x405x3

Box Squat (14") (just belt):
315x5
405x2

Leg Press
Pulldown Abs // Band Side Bends

-awsome workout. Was gonna do more box squats but felt a tiny little pain so cut it there; chiro deffinatly helped, just barely felt anything after all that
-might hit some sled drags if I'm not at the casino too late tonight

[Cricket_Fire]

May 5/09 @ Ironworks

Bench:
45x8
+doubled minis:
2x45x3
95x3
115x3
9x135x3
**lots of stretching & foam rolling before and between sets; really worked arch.. speed was excellent

JM Press:
45x10
95x10
105x8
3x115x6

Seated DB OHP:
2x40x12

Pushdown:
90x12
120x12
150x8
3x105+minix8
60+2 minis x12

[Cricket_Fire]

May 8/09 @ Ironworks

Box Squat (14"):
+Viking V-Stance (straps down)
+large & small bands:
up to 315x2, then 365x1
*This felt heavy as **** at the top; bar was bending quite a bit too. Form felt great
*next week more band tension, then a light week, then meet time

Speed Sumos:
+Viking (straps down):
5x365x1

Going back to do abs and cardio later tonight. Big shirted session tomorow

[SELK]

You use a metal viking?

I think you need to get a real suit after the meet :D

[Cricket_Fire]

hahaha after working with these Ace Pro briefs, but suit feels like a pair of shorts lmao

I'm too poor for a new suit right now; maybe for my birthday haha

[SELK]

last meet i used a viking suit that i cut in half then wore an ace suit over top and it worked pretty good. I'm not sure I got more then 20lbs out of the viking.

ive used the ace briefs with an ace suit on top LOL that was stupid.

[Cricket_Fire]

That sounds like a sick combo haha




May 9/09 @ Ironworks

Bench:
up to an easy 245 & 275miss

2 Board:
275x1
+Double Ply Rage-X (still 2 board):
315x2
365x1
405x1
425x1
455x1
475xmiss

Rolling XT
Pulldowns (v and wide handles)
Pullaparts


-Shooter came down to my gym for a session
-couple friends from the gym lifted with us, both trying shirts for the first time. The both did awsome; Kurt is a complete freak (almost got 460 his first time in shirt) and as long as Moose's form tidys up he'll see big jumps in his bench (he hit 405 benching like a bodybuilder in a bench shirt haha)
-Kurt bought one of Shooter's old shirts and Moose was talking about getting one too; let's hope these guys stick at it and get to a meet

[SELK]

you have your openers planned out?

Im still very envious of your shirt carryover! :D:D

[Cricket_Fire]

I'm thinking openners will be something like 600 (just briefs)/400ish/500ish

I wish I was confident enough in full gear to open in it lol; I don't wanna open with what I should be taking for a 3rd haha

[Cricket_Fire]

May 11/09 @ Ironworks

Sumo GM:
45x5
95x5
135x3
185x3
225x3
275x3
315x3
335x3
370x3 *meant to be a pr, but tied it lol
385x3 *15lb pr

SSB Box Squat (14"):
3x315x3
*only a belt. Tough but not killer

Pullthrough // Side Bend
average x 15 // average x 8
**3 sets

StairMaster // Standing Twists:
2 mins // minix10
**3 sets


-good workout; nice to have a raw one again. I think I'm gonna do some raw maxes at the end of the summer, then spend the full school-year training raw

[Cricket_Fire]

May 13/09 @ Ironworks
Lots of stretching/foam rolling (hams and low back very sore today)

Bench:
45x8
95x5
135x3
7x185x3
185x5

JM Press:
95x5
3x115x8
*loving these

Seated Cable Row
V-Handle Pulldown
Pushdown // Pullapart
15 mins elliptical

[Cricket_Fire]

May 14/09 @ Ironworks

Box Squat (14"):
45x5
45x5
+Larges:
45x2
+Averages:
45x2
95x2
135x2
185x2
225x2
+Viking V-Stance (straps down):
275x2
315x1
365xmiss
*felt heavy as **** at the top

Wild Pulls:
+doubled minis:
45x5
135x5
225x5
2x315x5
315x10

Side Bends


-solid work. The 315 moved good but 365 stoned me right off the box
-surprised I'm able to pull 315x10 lol
-got vids of the 315 squat and 315x10 pulls.. will upload later

[Cricket_Fire]

vsyI7AbK3i8
hNM2NfP5x_A

[MarcusWild]

They looked good. That was a LOT of reps. Do you always do such high reps for deadlifts? I rarely do above 3 reps maybe 5 on SLDL.

[Cricket_Fire]

haha I actually NEVER do that many reps.. I don't know if I've done over 3 reps on any type of deadlift since the start of my training lol. Just decided to give 'er today

[MarcusWild]

haha, OK. Hopefully they help you.

[Cricket_Fire]

As long as I beat CR on them I'll be happy :D

[Chris Rodgers]

You, my friend, are crazy as balls walking out with that kinda band tension with no spotters!!!

You did more reps on the wild pulls and I only did mine as partials. :strong:

[Cricket_Fire]

haha I pride myself on training like an idiot :D



May 16/09 @ Shooter's

Complete **** bench day

Missed 335 raw 4 board
Missed 435 shirted 1 board
Missed 405 shirted full range
Missed 495 Big Iron 3 board

Always nice to completely **** up a day before the meet. ****!

[ShooterX]

Wasnt the worst Bench Day we have Had.

[Cricket_Fire]

May 18/09 @ Ironworks

Dynamic Stretching

Squat:
45x5
95x5
135x5
225x3
315x1
+Ace Pro Briefs:
405x2
495x1
545x1
+Convict Wraps:
2x605x1
*first one wasn't great, 2nd looked good to me

Deadlift:
+Metal Viking (straps up):
315x1
500x1

-just hitting my openners today
-605 didn't feel too heavy ~ amazing how few sessions with mad band tension you need to fix that problem lol
-vids from this session and the last soon

[Cricket_Fire]

I'm not gonna bother imbedding since it's different coding on every site I have a journal on lol. Here's Saturday and Today's stuff:

TODAY:
605 (1st attempt):
http://www.youtube.com/watch?v=YpIR1sXQUlQ
605 (2nd run at it):

http://www.youtube.com/watch?v=m1-AyFObV_k

SATURDAY:
My 435 1 board miss:
http://www.youtube.com/watch?v=1iR7ms0DZsE
My 405 miss to chest (after the lift is done nothing happens:
http://www.youtube.com/watch?v=GqTU_EWWp9g

and my new training partners:
Moose taking 405 to the 3 board:
http://www.youtube.com/watch?v=j6zPNP8Z8sI
Kurt missing 405 to the chest:
http://www.youtube.com/watch?v=Htj3KG56OKY
Big Shooter hitting BIG boards:
http://www.youtube.com/watch?v=Z0ucsECmZLw

[Sidior]

Your 2nd looked much better and as you said, likely still a tad high. Strong squatting though dude, what are your openers looking like?

[Cricket_Fire]

I'm thinking that'll be my openner. Gonna open in briefs/singlet, then quickly throw on my suit for 2nd and 3rd attempts haha. Bench I'd like to open 400ish, but we'll see how my last bench sesh goes

You gonna be there?

[SELK]

I'm sure youll have that last inch or two come contest time. goal still 700? the walkout can take quite a bit out.

[Cricket_Fire]

I NEED to break 700 haha. I'm thinking about going 605, then straight to 700 for my 2nd so I get 2 shots at it. I have no need for another mid-600 squat lol. Plus I can still pr total with only a 600 squat.

I do tend to take squats a bit deeper in meets too since I'm worried more about depth haha

[SELK]

Ive done that.. make a big jump to a big PR but I don't recommend it.

I would suggest doing something like 605, a 5-10lbs PR, then goto 700. That way you get a fair shot at 700 (the weight wont feel stupidly heavy because you just did a mid 6s squat) while almost assuring a PR as well as allowing yourself the biggest total you are possible on that day. How often does someone miss a squat (on strength, not depth) then come back to get it? pretty much never.

i did the same big jump thing 2 meets ago and ended up with a 601lbs raw squat (and missing 805 in gear) and ending up totaling like 1600 or something.. sucked.. then 5 months later I totaled 1900 and I assure you i was no where near 300lbs stronger, just better attempts.

[SELK]

Hey Cricket,

where are you located? I have a buddy in the area looking for some training partners.

[Cricket_Fire]

Thanks for the advice bro. What you're saying makes sense, I just hope I'm smart enough to take it come decision-time haha. 605/675/705 or something (old pr is 670). Only thing I'm afraid of is most times I miss squats on depth. Or maybe I'll grow some balls and just open 650ish in full gear
Responded to your 2nd post in your log




May 21/09
Dynamic warmup

Speed Bench:
45x5
+doubled minis:
45x3
95x3
3x135x3
+switched to doubled superminis:
95x3
3x135x3
**the super-minis are exactly 65lbs tension (per band) at the top.. the dumbells I was anchoring the bands to just started hovering off the ground when I put these on haha

JM Press 3 sets
Rolling DB Extension 3 sets
Pushdowns 4 sets

20 minutes eliptical
20 minutes stretching/foam rolling

-almost game time! Can't ****in wait to compete.. it's been too long lol

[Cricket_Fire]

CPO NATIONALS

Weighed in the night before after a full day of eating/drinking, with my shoes on, and stuff in my pockets @ 120kg (maybe I should've watched my diet the week before and cut a bit of water haha)


Squat:
1st Attempt - 617.5 - 3 whites
2nd Attempt - 683.5 - 3 whites, 13.5lb pr
3rd Attempt - 705 - 3 whites, 35lb. ****in smoke-show too
**finally broke 700lbs [:D]
**openner in just briefs, added suit for last 2

Bench:
1st Attempt - 385 - 3 whites, 20lb meet pr
2nd Attempt - 407.5 - miss, so close to lockout
3rd Attempt - 407.5 - miss, again super close
**I was gonna open @ 407.5 but all my warmups felt heavy so decided to lower it to be sure I got a lift in.. good thing haha!
**I'm happy I actually got a bench pr in a meet for the first time in a year, but tbh I'm pissed right off that I didn't get 407.5... that was supposed to be easy

Deadlift:
1st Attempt - 512.5 - 3 whites
2nd Attempt - 556 - 3 whites, 6lb meet pr
3rd Attempt - 578 - miss, got it just above knees
**setup didn't feel 100% on these; feet kept slipping out during warmups causing me to almost drop weight on my toes, so I was anxious about getting my feet out far enough, and didn't drop my hips enough


Videos to come

Bruce told me I JUST missed out on Best Teen/Junior lifter (if I would've got my last deadlift I would've won it)

Thanks to everyone who helped me out today, and congrats to others who hit prs, including Detard from WBB and Dennis' world record bench

[Detard]

Great meet dude. That warmup platform was scary as hell. It was really slippery haha.

700lb squat. DAMN it was solid too

[rob spitzner]

great meet! awesome pr's all over the place!

[Keith]

Dude, that 700 was a smoke show. I wish I saw the rest of the meet but my girlfriend couldn't handle sitting there for the entire day, LOL.

[SELK]

great job man! sounds like the squat was easy, nothing better then that.

[Sidior]

That is one crazy squat, I'm looking forward to the vids.

[Cricket_Fire]

Thanks everyone :)

Keith - by the time everything slowed down enough to come talk to you a bit you were nowhere to be found haha. Good to meet you though. Next time you'll have to lift too ;)





I'm not gonna bother encoding these since I'll be copy-pasting into journals on a couple different sites

SQUATS:
1st Attempt - http://www.youtube.com/watch?v=UQNBHdrx0So
2nd Attempt - http://www.youtube.com/watch?v=e4t3-a_AoNg
3rd Attempt - http://www.youtube.com/watch?v=M1dPSmMpABs

BENCH:
1st Attempt - http://www.youtube.com/watch?v=oT74mSUrHJE
2nd Attempt - http://www.youtube.com/watch?v=m_SgNza0ftI
3rd Attempt - http://www.youtube.com/watch?v=_pFUinuuTb0

DEADLIFT:
1st Attempt - http://www.youtube.com/watch?v=Zo5Iph79Tcg
2nd Attempt - http://www.youtube.com/watch?v=2a_yWCcVyE0
3rd Attempt - http://www.youtube.com/watch?v=HNnk1QGrqW0

[SELK]

3rd attempt dead was pretty damn close, I bet you go >600 next meet.

[Cricket_Fire]

Cheers Selk. Also gotta say thanks for the advice on squat attempts; would've been a lot more nervous had I not taken the 683 first

[Cricket_Fire]

June 1/09 @ Ironworks
Dynamic Stretching/Foam Rolling

SSB Bx Squat (14"):
2x45x3
95x3
135x3
185x3
225x3
275x3
315x1
+Convict Knee Wraps:
365x1
405x1
425x1

Sumo GM:
225x5
295x5
295x5
300x8

DB Side Bends:
65x8
90x8
105x8

Sled Drag // Decline Situps:
2 platesx1 lap // bwx8
3 sets

[SELK]

already back to it.. nice.

Any meets planned in the near future? i'm looking for one in november or so, but can't find much.

[Cricket_Fire]

No rest for the wicked haha

There's a bench-only in Michigan I might hit up.. otherwise I'm hoping to get to the SSA Nationals in July. I'd suggest you hit up the SSA meet, but it might be a little far hahaha

[SELK]

There is a meet here in July so thats a no go :D

[Klotz]

Good stuff. That 700 squat is ******ed.

[Cricket_Fire]

Thanks bro. You got a journal on here?

[Klotz]

Yeah but I don't update it anymore. This is the main one: http://www.sherdog.net/forums/f49/klotz-lifting-log-now-more-lifting-491811/

[BULK_BOY]

Once again, Congratulations on those Squats! I knew you could do it. ;)


Next....800 shall fall!:ninja:

[Cricket_Fire]

Thanks man. 730+ in July! I'll get back to you on the PM asap, just gotta figure out the plan


June 2/09 @ Ironworks

Dynamic Stretching/Foam Rolling

Bench:
45x3
+doubled minis:
45x3
95x3
9x135x3

JM Press:
45x8
95x8
3x120x8

1 Arm Machine Row:
90x5
135x5
150x5
180x5
150x8

Rack Lockouts
Pullaparts // Facepulls
Chaos Bench

-decent session; nothing amazing though
-ran into Kurt so he decided to shirt up; got his first 405 today [:)]

[Cricket_Fire]

June 4/09 @ Ironworks

Dynamic Warmup

Box Squats (14"):
45x5
95x3
+averages:
45x3
135x2
225x2
8x275x2

Speed Sumos:
+Metal Viking V-Stance:
2x225x1
2x315x1
3x405x1

Wild Pulls (beltless) (1st rep full ROM, rest done to below knees):
+doubled minis
225x3 (conv)
315x5 (sumo)
315x5 (conv)

-amazing news; gym owner is talking about getting into powerlifting again, and has asked me to run a PL seminar. Also gave me permission to "re-decorate" the back corner near the racks haha

[SELK]

good news man.. whats your plan for the seminar?

[Cricket_Fire]

I honestly have no idea haha. I just talked to Bruce and he said he'd come help out provided he isn't busy, which would be great. I'm thinking if we get enough people we'll rotate 2-3 groups through squat/bench/deadlift stations. Show how the lift is done, then have each person try it and we'll run through everything.. this is my first very basic idea.

We'll also maybe do a Q&A kinda thing at the end, and maybe start talking about football training since a lot of the guys will likely be highschool kids.

Any suggestions are appreciated lol; I only found out about this an hour ago so I don't have my mind made up about anything haha

[Cricket_Fire]

Had a ****ty bench day June 5th.. nothing to write home about

June 7/09 @ Ironworks

Deadlift:
135x3
225x3
+Reverse Larges (choked @ eye level):
315x1
405x1
495x1
+Viking V-Stance:
545x1
565x1
585x1
605x1
**old pr was 565 so this was great
**bands took off 180ish from the bottom, and went totally slack ~2" from lockout

Standing Band Abs // Band GMs
largex15 // largex15
3 sets

1 arm machine rows

-good session
-back's been bugging me the last couple days and I'm totally drained from a cold I've been fighting off, so only did 1 big movement

[BULK_BOY]

Chiro dude. ;) So when you showing your ugly mug up here?

[Cricket_Fire]

June 10/09 @ ironworks

Stretch/Foam Roll/Dislocates before & during first movement

Speed Bench:
45x5
+doubled minis:
45x3
95x3
5x135x3
+doubled superminis (minis taken off):
2x95x5

JM Press:
3x125x8

Incline DB Bench:
3x50x10
**wanna start incorporating db work more often (flat or incline)

Pulldown (v-handle):
3x205x5

Pullaparts:
3 x mini x 15

Laying pullapart:
2 x super mini x 12


-good session; setup felt good (well, painful, but good haha)
-going to Bulk_Boy's for a squat/dead session tomorow, and getting the crew together for a bench night Friday, so a couple good training days coming up soon

[Cricket_Fire]

June 12/09 @ Ironworks

Bit of stretching/foam rolling

Bench:
2x45x5
135x3

3 Board:
185x3
225x1
275x1
295xmiss (raw pr is 315...)
+2 ply rage-x:
315x1
365x1
405x1
425x1
**405 and 425 moved very fast; felt great after these
455xmiss
455xmiss
**no dice. PR is 465.......

5 Board (raw):
315x3
315x8

Incline DB Bench:
3x55x10

Pullaparts
H-Rolls


-Needless to say this wasn't the best day. I was feeling good after the 405 and 425, but the strength just wasn't there today.. think I'm ready for a tighter shirt too [;)] haha
-for anyone who's paying attention, no I didn't skip Thursday's squat session lol (graduation ran late). Going to make up for it tomorow morning
-depending on my work schedule, I might compete next weekend in a bench only meet

[Cricket_Fire]

June 13/09 @ Ironworks

Speed DL:
135x5
225x1
315x1
+Viking V-Stance Squatter:
315x1
405x1
4x455x1
500x3
**did these first because some skinny **** was doing 1/4 front squats in the rack I can put bands on
**500x3 is a pr, and it was actually easy too
**since starting accutane, my hands kill after any kind of heavy pulling

Box Squat (14"):
+averages:
+Viking V-Stance (straps down):
135x2
225x2
5x315x2

-that's it. I was planning on putting in a nice long session w/ loads of upper back and ab work at the end, but work called and said I needed to come in 3 hours earlier.. great
-hopefully I'll get off fairly early tonight so I can get my upper back/ab/stretching in

[SELK]

accutane is some nasty ****..

I figure all the training for us younger guys has to increase testosterone or something, my back is all pimply and patchy with hair. Its quite the site, my girlfriend loves it hahaa

[Cricket_Fire]

haha my back isn't too bad but my face is pretty rough haha. Started Accutane about 2 weeks ago I think it's been - skin hasn't been too dry or anything, but I've noticed my callouses KILL for around a day after anything pulling-relate. They're redish and hurt to touch.

Only solution will be more deadlifts ;)

[Detard]

Nice deads and squats Keenan. Damn you for moving 500 so easy haha

[Cricket_Fire]

haha thanks bro





June 16/09 @ Ironworks

SSB Squat (no box):
45x5
95x5
135x5
185x5
225x3
275x1
315x1
+Ace Pro Briefs:
365x1
405x1
455x1
495x1
515x1
**old pr was 500 and I have "epic grinder" written beside it in my training notes, so I'm happy with this lol

Squat-Morning (seated) (bar hanging around nipple height) (straight bar):
45x3
45x3
135x3
225x3
3x275x3
**these are awsome - really hard to get into position though
**all beltless

DB Row:
90x20
130x5

Seated Crunch Machine // Seated Low Back Machine - 2 sets each
Band Rear Delts - 3x12
Pulldown - 3x10


-awsome workout. Happy w/ the ssb 515, and found a new exercise I might just keep in the arsenal [;)]
-here's a vid of Matt Smith doing the "Squat-Mornings" (although I used a regular bar) - http://www.youtube.com/watch?v=ebLQaYvyK_M

[SELK]

I hate squat mornings.. they are brutal.

for your grip issues, why don't you just use some straps?

Ill get laughed at for this, but i love straps I use them pretty much 100% of the time for deads, only exception is if I am doing light work or full geared deads (because its to hard to get them on the bar ahha). They make everything so much easier, i doubt my strength will ever overcome my current grip either..

[Cricket_Fire]

That could be an option, but I don't think I could bring myself to do it ;) :D

Hands are feeling ok today - hopefully as my body gets used to the meds it'll ease up

[Sidior]

515 SSB squat in briefs is downright nasty!

[Cricket_Fire]

Thanks Sid, appreciate it :D


June 17/09 @ Ironworks

Speed Bench:
+doubled minis:
2x45x3
95x3
9x135x3

Incline DB Bench
JM Press
Overhead Dumbell Extensions
Skulls
Chaos Bench
Cable Flies

-trained with a buddy from the gym today, so we mixed it up a bit. Got lots of tricep work in haha

[Cricket_Fire]

June 18/09 @ Ironworks

Box Squat (14"):
2x45x3
+larges:
45x3
95x2
135x2
185x2
225x2
+Viking V-Stance (straps down):
275x2
315x2
365x2
385x2
**last one was heavy, but not crazy

Speed Sumos:
up to 315, back was hurting, so stopped

Walking Lunges // Agility stairs
Donkey Calves
Stretch/Foam Roll

-either this new training partner is going to make me bigger, or kill me haha. ****in reps

[Cricket_Fire]

June 20/09 @ Ironworks

**strained my right calf with those damn calf raises the other day - don't think it's anything serious because there's no bruising and I'm walking on it, but I'm limping pretty hard and and stepping anywhere past perpindicular on my right leg kills it lol

****load of stretching of calf and band shoulder traction

Bench:
45x6
45x6
95x3
135x3
+reverse larges (choked to top pin):
185x3
225x3
275x3
315x1
335xmiss (close)
225x3
275x1
315x1
315x1
315x1
335xmiss (barely off chest - how can I hit 315 so easy but 225 owns me lmao)

Bench:
+doubled minis:
45x3
135x3
185x1
195x1
200x1 (miss-load, was supposed to be 205 lol)

DB Bench // DB Overhead:
3 sets
up to 75x8 // 30x8
**dumbells will be worked hard and often


-I was thinking about it today, and I really have to stop getting down on myself for having "****ty bench workouts". I keep fooling myself into thinking I'm stronger then I am ~ I have decent technique in the shirt which leads to good carryover. I'm busting ass to get stronger, but right now I have to keep in mind that even though they're partials, 300+ will feel tough for a 250ish raw bencher
-now I just need to solve this problem by getting stronger - Team Lift More Weight~!

[ShooterX]

LIFT MORE WEIGHT~!

Also Strength - Power - Hate.

Get that RAW strength up to 275ish.

[Cricket_Fire]

June 23/09 @ Ironworks

Sumo Rack Pull (below knee):
up to 605x1

Wild Pull:
445x1 just about killed me lol **** you CR hahaha

Seated Squat-Mornings w/ SSB (1 pin higher than last week):
up to 2x315x3 and 315x5

Ab work

[Detard]

Nice rackpulls dude. What are wild pulls?

[Cricket_Fire]

Thanks man.

They're deadlifts with bands stuck out in front of the bar (I double 2 minis around the bottom of the rack, and start the pull when the bands are just getting tight). Created by the famed MarcusWild ;)

[Chris Rodgers]

Haha, why didn't you do reps on them? I am going to keep working with them, but try and do sets of 5 or so.

[Cricket_Fire]

Well my plan was to try and beat what you hit, but that 1st rep just about killed me haha! was deffinatly not ready for it to be that hard lol

[Cricket_Fire]

June 24/09 @ Ironworks

Dynamic Warmup // Foam Roll

Bench:
up to 225x1 warmup

4 Board (raw):
315x3
335x2 (miss 3rd)
365xmiss

+double Rage-x:
up to 315+doubled minis and 405 straight weight to a 2 board. Miss @ 465

Incline DB Bench:
3 sets
Seated Overheads:
2 sets
Pushdowns:
2 sets


-solid workout. Got team LMW~! together again today; team is growing by the day
-think that's a raw board pr
-shirted bands felt cool but damn was it tough haha

[Cricket_Fire]

June 24/09 @ Ironworks

Speed Deadlift:
2x135x3
2x225x3
2x315x1
+Viking V-Stance:
315x1
6x405x1

Box Squat (14"):
+larges:
45x2
+smalls:
45x2
135x2
185x2
225x2
275x2
315x2
365x1
385x1
**big grinder, but only got 365 during last contest prep so happy with this

Face Pull // Vogelpohl Pulldown - 3x8
Seated Cable Rows - 6 sets from 5 to 10 reps (up to 3x210x5)
Seated Crunch Machine // Band Side Bends - 3x8
Walking Lunges - 3x95x8
Tire Flips


-awsome session. Ran into some gym-buddies so assistance work ended up lasting a lot longer than planned
-this Accutane is killing my hands ~ I tried a pair of padded straps (not the same as straps but same idea). I might invest in a pair for upper back work when my hands are feeling ripped up. It's getting to the point where I can't do heavy upper back work, not because of grip strength but because it feels like my hands are being cut open

[BULK_BOY]

Nice Squats Keenan! ;)

Sorry to hear about your hands...what a bummer bro.

[rob spitzner]

June 23/09 @ Ironworks

Sumo Rack Pull (below knee):
up to 605x1

Wild Pull:
445x1 just about killed me lol **** you CR hahaha

Seated Squat-Mornings w/ SSB (1 pin higher than last week):
up to 2x315x3 and 315x5

Ab work

oh man your doing wild pulls to im gonna have to try them out, but i dont know about them squat-mornings. training looks sick are you doing ssa nationals?

[Cricket_Fire]

Thanks guys.

I'm hoping to - just gotta make sure I get the days off work (should know by Monday)




June 27/09 @ ironworks

Reverse Band Bench (larges):
up to 325x1 raw (10lb pr)
+single ply Katana:
up to 405x3 and 455x1 off a 2 board

3 Board:
275x1 (missed 2nd for some bizzare reason lol)
245x5

Dumbell Bench 3 sets
Rolling Extension // Pullaparts 2 sets
Pulldowns // Pushdowns 2 sets


-only 2 of us today but still got a good workout in
-if Kurt could figure out how to flare his elbows and drift the bar over his face he'd be getting 400+ every time he shirts up
-bands were uneven for some reason (left band was totally slack at lockout, right wasn't), so made it interesting lol

[Cricket_Fire]

June 28/09 @ Ironworks
decided to be an idiot and try reverse band squats in the rack again (meaning i had to walk out).. waste of time for me. Got up to 585 and decided to just cut it there; low back started hurting


June 30/09 @ Ironworks

Bench:
45x5
+doubled minis:
45x5
45x3
95x3
3x135x3
5x155x3

DB Bench (flat) // DB Row:
60x8 // 60x8
75x6 // 75x6
75x6 // 115x6
75x6 // 115x6
55x15 // 75x15

JM Press // Band Row:
95x8 // smallx12
115x8 // smallx12
115x8 // smallx12

Seated Cable Row (wide neutral grip) // Band Pushdowns:
165x12 // smallx12
195x6 // smallx12
195x6 // smallx12


-decent session, had to get done in time to come home, eat, shower, and get to work. Ended up pushing the pace enough that I finished an hour earlier then I needed to.. my bad haha
-Low back was killing me (slept on it wrong I think) so setup on speed benching wasn't too tight, but speed still felt solid
-takes me FOREVER to warmup enough for some stuff these days haha. Benching isn't tooooo bad, but squatting is getting stupid lol

[SELK]

no love for walkouts?

I dont mind walking out squats, i think doing it in the past has actually helped my squat a fair amount.

[Cricket_Fire]

I always walk out my squats (except at meets haha) - I've noticed the last couple times I've done them though that reverse band squats are basically pointless. I can't walk out much more than my max, so I wouldn't get the benefit of overloading anyways.

[Cricket_Fire]

July 1/09
Worked up to 6x405x1 speed pulls, but felt like **** so cut it there



July 2/09 @ Ironworks
Mobility/Foam Roll/Shoulder Dislocates

Box Squat (14"):
45x5
45x3
+larges:
45x2
+averages:
45x2
135x2
5x225x2
275x1
295x1
320x1
**damn hard haha

Speed Rack Pulls (just below knee):
8x315x2
+quad minis:
3x135x5

[Cricket_Fire]

July 3/09 @ the park haha
Did some hill sprints today; 5 sets of 3 on the hill at a park near my house. Was gonna go for an hour walk then decided **** that, I'd rather get it done in a few minutes lol. Playing some b-ball tonight too

[Cricket_Fire]

July 4/09 @ Ironworks

Floor Press:
2x45x5
95x5
135x5
2x185x3
205x3
225x1
235x1
250x1
205x3
**250 is a 5lb pr; any floor press pr is great as far as I'm concerned. Maybe my raw bench is actually improved a bit haha. I'll have to do a raw max before I start my new training cycle to have something to base progress off

Rack Lockout:
135x6
225x6
275x6
315x6
365x4
385x3
315x8
**no misses, stopped just before

Incline DB Bench:
65x5
75x5
80x5
Switched to flat:
90x2
90x2
**apparently I'm too weak for 90lbers lol

Pulldown
High Band Row // H-Roll

-good workout. Gonna hit a raw max next week I think

[Cricket_Fire]

July 6/09 @ Ironworks

Sumo Goodmorning (not strict but not crazy ugly.. like most of my lifts haha):
45x5
95x5
135x5
185x3
225x3
275x3
315x3
365x3 ** huge grinder because I ****ed up setup
390x3 **5lb triple pr
405x1
405x1

SSB Seating Squat-Morning:
up to 3x335x3

Band Side Bends
Cable Abs

-solid workout. Starting to tune everything down a bit I think.. under 2 weeks out and I'm comfortable handling heavier weights, so just gonna get a tiny bit stronger lol
-video of squat-mornings to come

[Cricket_Fire]

http://www.youtube.com/watch?v=8S-jSb7MqbI

[SELK]

I hate those stupid things so much. :evillaugh:

for some people the bottom part will be easier, and for some people the top part will be. For me they are both hard as hell and make me want to go home. nice job.

[Cricket_Fire]

haha they're deffinatly tough man. I find the hardest part to be.. the whole thing haha. It's more the time you spend under the bar each rep than the weight itself




July 7/09 @ Ironworks

Started with a whole bunch of stretching/foam rolling.. in the words of one of my poker buddies, my back was "tight as an 8 year old's *******"

Speed Bench:
2x45x5
+doubled minis:
2x45x3
95x3
12x135x3
**setup and speed felt really good on these today; best it's felt for a while. I think a lot of it is to do with really focusing on getting my heels out and down

Incline DB Bench (hole #5):
3x70x8

Shrugs - 4 sets
High Band Rows // Pushdowns - 3 sets
Fatman Pullups // Heavy Bag Rows - 3 sets

Finished with 15 minutes of conditioning with the heavy bag - threw it different ways, shouldered it, pressed it, rowed it, ran with it etc. Just enough rest during to take a drink and think of the next thing I could do with it

GWrkEzyuEeE

[Cricket_Fire]

July 8/09 @ ironworks

Tonnes of mobility/stretching/foam rolling.. stupidly sore today from those goodmornings

Box Squats (14"):
45x2
45x2
45x5
+averages:
45x2
45x2
135x2
135x2
+Viking VStance (straps down):
225x2
5x275x2
5x295x2

Seated Cable Row (wide neutral grip) - 3x200x8
High Band Row - 3x2 doubled minisx15
Seated Crunch Machine - 3x240x10
Rev Pec Dec // Band Side Bend - 2 sets

-decent workout; starting to turn it down a notch. 1.5 weeks out now, so just gonna hit my bench openner Saturday with some lockout work, then take it easy
-chiropractor is awesome; back is sooooo much better than before I met with him. Still some pain, but only slight, and not at all on light sets

[Cricket_Fire]

July 11/09 @ Ironworks

Bench:
up to 275xmiss.. got totally stapled haha. Ah well, now I have a goal for the first bit of this upcoming raw cycle lol

2 ply Rage-X:
365x3 1 board
385x1 1 board **probably open with this
405x1 2 board
435x1 2 board
455x1 3 board
475x1 3 board **damn tough but I got 'er

4 Board Raw:
225x10

Kettlebell Upright Row:
3x50x10


-my pr on the 3 board is 465, and exactly one month ago I missed 455 twice, so I'm pretty damn pleased with this haha
-last meet Shooter and I went into it ending on a terrible workout.. we ended up getting 1 bench in between us (1 for 6 haha). This meet we both ended on a high note; let's kill it!

[Cricket_Fire]

July 18/09 SSA Nationals

Squat (ace pro briefs, viking squatter, convict wraps):
1st Attempt - 670 - 3 whites
2nd Attempt - 715 (10lb pr) - 3 whites
3rd Attempt - passed
*squats felt REALLY heavy.. apparently I crushed my 1st attempt, but it felt like I battled it for a bit haha

Bench (double rage-x):
1st Attempt - 390 (5lb pr) - 3 whites
2nd Attempt - 415 - miss
3rd Attempt - 415 - miss
***** benching
*I killed my 1st.. so much so I was already thinking ahead to a 440 3rd attempt and 460ish on a 4th haha
*2nd attempt was within a centimeter, but I just suck way too much to officially bench over 400 apparently

Deadlift (viking squatter)
1st Attempt - 500 - 3 whites
2nd Attempt - 560 - miss
3rd Attempt - pass
*I was so tired by this point it was insane. Lowered my openner to something I can hit no problem.. good thing too haha
*I tried to muster up a little bit of fire for my 2nd attempt but I was too much of a pussy hahaha




Overall this was like all my other meets; mediocre. I can never seem to put it together on the platform. My bench is getting a bit better, but I'm not consistant at all.

Back in the gym tomorow haha

[Cricket_Fire]

July 19/09 @ Ironworks

Bench:
45x8
95x8
135x5
3x185x5
3x205x3
**all nice and easy. Went close/med/wide grips on the 3 sets of each weight

DB Bench:
3x55x12

Seated Cable Row:
165x15
3x180x10

-just wanted to get back in the gym and start training again haha. Nothing tough today, just got moving a bit

[Cricket_Fire]

July 20/09 @ Ironworks

Warmup - dynamic stretching, foam roll, band dislocates, 3x8 pullaparts

SSB Box Squat (10" box) (only used a belt):
45x6
45x6
95x5
135x3
185x3
225x1
275x1
295x1
315x1
335x1
**last one was real tough.. felt strange struggling that hard with sub-500lbs haha
**10 inches feels really low haha. Moved my stance in a bit to try and find where I'll set up for raw work

BB Row (varying grips):
Overhand:
185x8
205x8
2x225x5
Underhand:
225x5
275x3

High Pulls - 3x135x5
Pullthroughs - 3xaveragex12
Bent-leg Situps - 3x25x10

Finished with 20 minutes stretching and foam rolling

-2 huge priorities for the next little while need to be abs and upper back

[Cricket_Fire]

Here's the vid of the heaviest SSB squat:
http://www.youtube.com/watch?v=EJoMQU9sBA0

[SELK]

low box squats work great for me. I always use a real low box on DE days and it makes the box I use on ME days feel much higher haha

[Sidior]

Not a bad meet at all man, especially with a 10lb squat and a 5lb bench PR. Why do you think you can't put it together on meet day, maybe conditioning?

[Cricket_Fire]

haha for sure Selk. I'm thinking squatting to a box that low will really help my strength out of the bottom for all this raw work I'll be doing

Thanks Sid. Honestly I think the biggest problem is inexperience - it always seems to be different things that hold me back. I think the biggest problem this meet was way too much caffeine without enough quality food. By the time deadlifts came along I was so tired I almost fell asleep between deadlifts lol. If I had kept my energy more stable throughout the day I would've been good for a much bigger deadlift and an easy total pr along with the squat/bench prs, with possibly a small deadlift pr aswell.

Another mistake was not getting to see Chip Tallman again before the meet - the guy helped my bench so much, it would've been great to do a practice run with him and his guys to fix anything I was doing wrong.

With squats I should have done some "monolift practice" again. I'm fine setting up in the monolift nowadays but just not used to the weight on my back - I should've just "unracked" the back from a high set of pins and held it on my back.. 670 felt really heavy and 715 took a couple tries to unrack for Christ's sakes

Ah well, live and learn eh

[SELK]

haha for sure Selk. I'm thinking squatting to a box that low will really help my strength out of the bottom for all this raw work I'll be doing

Thanks Sid. Honestly I think the biggest problem is inexperience - it always seems to be different things that hold me back. I think the biggest problem this meet was way too much caffeine without enough quality food. By the time deadlifts came along I was so tired I almost fell asleep between deadlifts lol. If I had kept my energy more stable throughout the day I would've been good for a much bigger deadlift and an easy total pr along with the squat/bench prs, with possibly a small deadlift pr aswell.

Another mistake was not getting to see Chip Tallman again before the meet - the guy helped my bench so much, it would've been great to do a practice run with him and his guys to fix anything I was doing wrong.

With squats I should have done some "monolift practice" again. I'm fine setting up in the monolift nowadays but just not used to the weight on my back - I should've just "unracked" the back from a high set of pins and held it on my back.. 670 felt really heavy and 715 took a couple tries to unrack for Christ's sakes

Ah well, live and learn eh

I somehow missed your meet writeup! nice job on the squats, that seems to be your strong lift. A 15lbs PR is almost always going to feel heavy on your back, but if you use alot of bands and reverse bands you can get rid of that feeling somewhat. I used to have a hell of a time unracking weights, now its no problem. squatting with 500-600lbs of tension does that I guess.

ive made the same mistake with caffeine at a meet, i squatted 750 for a 100lbs pr, benched 401 for a 51lbs pr and then only managed to pull 570, after I had pulled 635 a few weeks before.. I was falling asleep before the deadlifts.

no doubt you will be mid 7s/mid 4s/and 600+ before to long here. One good training cycle and a solid meet is all it will take. I took my total from 1700 to 1900 in about 4 months once i figured out what worked for me.

[Cricket_Fire]

Thanks man.

I've made the same stupid caffiene mistake before haha.. I just don't learn too quickly :D . I think if I get some in me in the morning before squats, and then don't take any more until a little before deads I should be ok. I don't need energy to bench anyways hahaha

600+ would be awesome - I feel like that's the line at meets between ****ty and half-decent lifters haha




July 21/09 @ Ironworks

Pulldown (wide neutral handle) - up to 3x195x8
Straight Arm Pushdown // High Band Rows - 2 sets
Stairmaster (3 mins hard) // Bent Over Band Row // Pullaparts

-high frequency upper back with lots of variation will be my saviour

[Cricket_Fire]

July 23/09 @ Ironworks

Pause Bench:
45x8
135x5
185x3
225x3
245xmiss WTF!!
3x225x3 (some of these paused)
**I guess when you do absolutely no work in the bottom range of a press, you start to get really bad at it.. ugh. I really do need this raw cycle lmao. After missing that I just decided to get a bit more work in while I helped Kurt in his shirt

Military Press (standing):
3x95x6

-cut it there, ****ty day, but I know what needs to be improved
-wasn't supposed to be a heavy day but Kurt wanted to shirt up so I decided to hit a bit of work with him
-I'm loving the coaching aspects of working with other lifts like this.. I think the course I'm starting in September was the right move for sure









July 24/09 @ Home

Face Pulls - 3xsuper minix15
Bent Over Band Rows - 3xsmallx12

-just a quick bit of upper back work. Squatting tonight

[Cricket_Fire]

Same ****, different month. Mid-back hurt today almost as much as it did before I started at the chiro ffs.

Worked up to 275+averages box squat then cut it there since it hurt too much. Did a couple sets of wild pulls but same **** (although they felt a little better, it still hurt a fair amount). Hit some Zane Mcaslin Leg Press (10 fast reps alternating with 10 super slow reps up to 100 total), then foam rolled a bit and drove home.

Gonna take my next squat workout really light (maybe even just hit some ab and upper back work) so I'll be healthy for my trip to Westside in a week.

[Detard]

Good training in here keenan. The meet sounds like it went ok. You set a couple prs, lifted some heavy weight, and now your looking towards the next one.

[Cricket_Fire]

Thanks bro



July 25/09 @ Ironworks

Foam rolled and stretched hips before/during bench

Illegal-Wide Grip Bench (hand about 1" from rings):
2x45x5
2x95x5
135x5
185x5
205x3
225x1
245x1
245x1

Bottom-Up Floor Press (pins set so triceps were just touching ground.. about 2" from chest):
45x5
95x5
135x5
2x185x5
3x205x3

Incline DB Bench (hole 4):
60x8
3x80x6
50x12

Seated Cable Row (wide neutral grip):
3x180x12


-solid session today. Illegal wides actually felt pretty strong, but I had to get a liftoff because when I take a wide grip I actually can't unrack it haha
-the bottomup floor presses are great. I don't know if I'll use these as a ME lift but it'll at least be in the rotation as an assistance lift

[Cricket_Fire]

July 27/09 @ Ironworks

Foam Roll / Dynamic Stretching

Reverse Band Deads:
135x3
225x3
+reverse larges (choked @ eye level):
275x3
315x3
365x1
405x1
455x1
*switched to a mod-sumo stance here; I suck convo now lol
495x1
545x1
565x1 (damn tough, maybe 10lbs left in the tank)

Rack Pull (knee cap):
up to quad minis + 275 for a triple. Hands weren't having any of that though, so cut it there

SSB Seated Squat-Morning:
up to 365x2


-back's been crazy tight but not too sore during this workout, so hopefully with lots of rolling/stretching I'll be fine for Westside on Friday

[Sidior]

Top end crazy in here. Reverse band and quad minis, that sounds rough.

[rob spitzner]

ouch! nothing destroys your hands like pulling with bands. sick work.

[Cricket_Fire]

Thanks guys. Hands were feeling really ripped up haha (what a change.. I can only do one movement before they're bright red and sore to touch lmao)


July 29/09 @ Ironworks

Stretch/Roll

Speed Bench:
45x3
45x5
+doubled minis:
45x3
95x3
8x115x3
115x5

Military Press:
45x6
95x6
2x115x6

DB Bench:
70x8
70x8
70x7 (missed 8th)

Pulldown (really strict, underhand grip):
3x165x8

1 Arm Machine Row:
3x135x5
160x5 (alternating arms each rep)

Stretch/Roll - 30 minutes

-good session; decided to lower my speed bench weight for a bit and work my way back up
-met a nice young lady while stretching ;) so stayed a bit longer than planned haha

[ShooterX]

so the Commercial Fitness Club has ONE good thing to offer.

[Cricket_Fire]

Well, she has 3 good things to offer ;)

[Cricket_Fire]

July 31/09 @ WESTSIDE

Box Squats onto foam with chains (no idea how high the box was or how many chains) - up to a bunch of sets of 315x2
*really focus on lining up hips/bar/heels at the start of each rep
*chest up, back a bit straighter up and down
*need a lot more lat work

Rack Pulls:
+quad minis:
up to 225x3, a few singles with 275, 315xmiss, and 315x1

Biannca showed me a bunch of upper back/shoulder exercises that I should be doing frequently - sideways 1 arm machine rows, seated db cleans, and reverse pec dec standing up
*on all these I need to make sure I keep rear delts down like in a squat
*keep elbows out, but don't roll them forward

5 minutes of kettlebell cleans switching hands every 30 seconds (these were absolutely brutal! Lou told me he's gone up to 15 minutes on these which is freaking insane haha)





-Awesome session today! Trained with the morning crew at Westside. Saw some pretty nasty lifts (5 plates + a billion bands), and the biggest set of quads I've ever seen haha
-got my cambered bench bar, so I'll deffinatly give that a run tomorow
-left patella is bruised to ****, but I'm pretty sure it's just from hitting it with the bar on the way down doing rack pulls haha

[ShooterX]

How was the Drive after all that Squatting??

[Cricket_Fire]

Brutal haha. Worst part is the seat isn't lined up with the floor for some reason, so my left leg had to be bent inwards a bit the whole time lol





Aug 1/09 @ Ironworks

Cambered Bar Bench:
45x8
95x6
135x6
185x3
205x1
3x225x1
205x3
3x185x5

Bottom Up Floor Press - up to 195x5
Incline DB Bench
Floor Press - few sets of 185x5
Seated DB Cleans
1 Arm Machine Rows

-love the cambered bar
-I could've got a bit more than 225 but decided to leave some in the tank and just put a bit more work in

[Cricket_Fire]

Aug 3/09 @ ironworks

Sumo Goodmornings with the cambered bench bar:
45x5
45x3
95x3
95x3
135x3
185x3
225x3
275x1
2x295x1
3x315x3
**mid-back was killing me during these, so decided to cut any heavy work here. Gonna take a week or so of no heavy lower back stuff; just gonna drill abs/upper back. Need to give mid-back a chance to heal up


Weighted Situps:
25x8
3x35x8
2x45x6

Band Shoulder Traction - small band for a couple minutes each arm at different angles
Pullaparts - 3xminisx12 (forcing shoulder blades down)
Seated Ham Curls - 2xsmall bandx15


-taught a friend's little cousin how to deadlift today; he got the hang of technique soooo quickly I was amazed. He had acceptable technique after 2 sets!
-need to keep up with ab work on a very regular basis, and start agressively rehabbing my back so it stops ****ing with my training. I asked Louie about it and he said "a strong stomach", so that'll be a big part of the plan
-everything but my back feels good right now, so if I can get this niggle away, I'll actually be pretty healthy.. going camping this weekend though, so I'm sure sleeping on the ground won't be too good for it haha
-I wonder if any of my faithful readers actually read the notes at the end of this? haha

[ShooterX]

I always read them twice. Once here, once somewhere else.

[Detard]

YO. i'm gonna be in sarnia on thursday, then london friday, saturday, and sunday. I'm working, but i'd be down to train if its not too far (cant really travel far in the company truck).

[Cricket_Fire]

I'm going camping on the weekend but I'm up for a session Thursday - pretty sure I've got all day off too, so let me know when's good for you bro. I'll see what Shooter's up to too

[Detard]

Alright. Let me just figure out where the hotel is, and stuff, and we'll set something up

[Cricket_Fire]

Which hotel you staying at? There's a good chance it's like, 5 minutes from the gym haha

I'll PM BFGuitar about coming too; we were talking about getting a session in some time

[Sidior]

I read the notes brah. Awesome training at westside, and have fun camping this weekend!

[Cricket_Fire]

Thanks bro :)



Aug 4/09 @ Ironworks

Speed Bench (with cambered bench bar):
2x45x5
+doubled minis:
45x3
95x3
6x115x3
3x135x3

Incline Closegrip - 3x135x8
DB Floor Press - 2x45x12
Pulldowns (wide neutral handle) - up to 2x245x5
Seated DB Clean - 3x15x10
Stair Master - 15 mins intervals

-didn't have time to stretch so I'll do some after work tonight
-love the seated cleans
-gonna stick with the inclines & db floor press for 3-4 weeks and just try and add weight

[bigmoney]

training is looking good man. That is badass you got to go to Westside and train again! I bet that was a ****ing humbling experience.

[Detard]

Hey man, so the hotel is actually in london. We figured it's just easier to book 1 hotel for 3 nights instead of moving from place to place. Is the gym actually in sarnia?

[SELK]

are you doing the meet in brantford in december?

[Cricket_Fire]

Thanks Money; it was pretty sick haha

Dan - yeah it's in Sarnia. I don't think I'd be able to make it to London :(

Selk - I doubt it man; I'll be way up in North Bay.. what's the date and fed? I'll check when my Christmas break starts

[Detard]

Its a CPO meet in brantford. Ontario provincials i'm pretty sure

[Cricket_Fire]

Hmmmm, depending when I'm home from school I might hit that up (well, if I'm home I'll deffinatly atleast come help out)

[Cricket_Fire]

Camping trip was pretty fun - it poored rain and one of my friends almost got into a fight with some old drunk guy who wouldn't leave our site.. other that I had a good time haha. Bad news is, the hard ground didn't help anything lol


Aug 9/09 @ Ironworks

Dynamic Stretching
Full ROM Squats/GMs with empty bar to stretch out

Floor Press:
45x5
95x5
135x5
185x3
205x3
225x1
240x1 **really hard.. almost lost it
225x1 (close grip)
225x1 (ring finger on rings)
225x2 (index on rings)

Cambered Bar Bench - up to 210x2 and 185x6
DB Bench - 2x65x10, 2x75x8
Seated DB Clean - 2x15x12
Seated Cable Row - 3x165x15


-all things considered this was an ok workout.. it sucks that the 240 was so tough since that's 10lbs under my pr, but 3 days in a row I've got drunk (haven't done that since highschool), I haven't eaten well at all, and I got a total of probably 6 hours interupted sleep in that time
-next time I floor press I'll just come back and smash some pr's haha. I think 225x2 might've been a pr anyways so it's not all bad

[SELK]

I had 2 beers during my last squat workout, i'm pretty sure beer makes me stronger :D