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

[Cricket_Fire]

lmao. I saw someone take a few shots at a meet between the benches and deads haha


Aug 10/09 @ Ironworks

SSB Box Squat (10" box):
45x5
95x3
135x3
185x1
225x1
275x1
315x1
345x1 (10lb pr)
365x1 (30lb pr)

Wild Pulls:
+doubled mini bands:
135x3
225x3
315x1
405x1
405x1
315x14

Standing Band Twists
Weighted Situps on hyper
Weighted Crunches
Resisting Cable Twists

VIDS:
http://www.youtube.com/watch?v=T64mej87ds0&feature=channel
http://www.youtube.com/watch?v=y9rYOR03Qxc
http://www.youtube.com/watch?v=4q-rY6SfVVw&feature=channel

[SELK]

are you the guy in the orange shirt, or the guy in the green shirt in the first vid?

[ShooterX]

are you the guy in the orange shirt, or the guy in the green shirt in the first vid?

Awesome Curls~!

[bigmoney]

What's the point of the wild pulls? To teach you to pull back or do you not have a platform for bands? It looks like you've lost alot of weight too man. How much have you lost?

[Cricket_Fire]

Nothing like team-curls to get JACKED!!!

Wild pulls are helping me pull back and really focusing on getting my hips through. and thanks man, I'm down about 30lbs in total (from mid-280s to 255ish right now).




Aug 12/09 @ Ironworks

Speed Bench w/ cambered bench bar:
2x45x5
+doubled minis:
2x45x3
2x95x3
10x115x3
+manpon:
115x3
115x5
135x5
**manpon felt pretty cool. I dunno if I'll use it too consistantly, but felt like I deffinatly had to try it haha

Incline Closegrip:
135x8
155x8
155x8

DB Floor Press - 2x60x15
Pullups - 8 singles w/ bodyweight
1 Arm Machine Rows (sideways) - 4x12
Chaos Bench - 2x12
Seated DB Cleans - 3x20x8

-good workout. Manpon felt pretty interesting; just used a little back support for the leg press, so it wasn't very dense, but enough to change the movement
-not sure if speed work with the cambered bar is a good idea.. suppose I'll ask around

[BULK_BOY]

I wish I had a curling partner like that.............

Good job on the weight loss bro. ;)

Now it's time to kick it up a notch.

[Cricket_Fire]

Good to hear from you man



Aug 13/09 @ Ironworks

Foam Roll / Dynamic Stretch

Speed Deadlift:
135x3
225x3
5x315x1 (all conventional, no belt)
5x315x1 (all mod-sumo, with a belt)

Box Squat (14"):
+averages:
45x2
135x2
225x2
5x315x1 (speed not great, but not horrible either)
4x275x2

Band Ham Curls - 3x15
Band Side Bends - 3x15

-good session
-pinched my hand on the rack doing squats, and didn't notice for about 10 minutes that I was dripping blood everywhere.. great haha

[Cricket_Fire]

Aug 15/09 @ Ironworks

Dynamic Stretch / Roll

Pause Bench:
45x8
95x5
135x5
185x3
225x1
245x1 **missed this weight last time

2 Board:
280xmiss
+double Rage-X:
315x1
365x1
405x1
2x455xmiss
**got together with a couple of the guys so decided to shirt up

DB Bench:
70x10
75x10
80x10
90x5

Seated DB Clean:
3x20x10

[Detard]

Nice benching bro. Just had to shirt up eh haha. Damn you and your huge benching

[Cricket_Fire]

haha yeah man, I just couldn't resist :D





Aug 17/09 @ ironworks

Stretch/Roll/Shoulder Dislocates

Reverse Band Deadlifts:
135x3
225x3
+reverse larges choked @ eye level:
275x3
315x3
365x3
405x3
455x1
495x1
545xmiss
switched to convo stance:
545x1
570x1 (5lb pr)
**hardest rep I've pulled in a looooooong time. Hurt my right hip flexor a bit too.. doesn't feel too bad but deffinatly buggered

Pullaparts - 3xminix15

[Sidior]

Nice benching, how close were the 2 455 misses?

I'm currently in a single ply F6 that I cut the back out. I have been looking at the 2ply rage X and wondered your opinions on it and how it compares to single ply gear (if you were in a single ply shirt before)?

[Cricket_Fire]

The first miss was only a couple inches from lockout.. 2nd one owned me haha

I like it a tonne more than single ply. I've been in a single Fury, Rage-X, and Katana A/S. I'm getting more out of the loose double Rage-X than I am out of the really tight single Katana.

You'll be a beast in multiply hah!

[Sidior]

The first miss was only a couple inches from lockout.. 2nd one owned me haha

I like it a tonne more than single ply. I've been in a single Fury, Rage-X, and Katana A/S. I'm getting more out of the loose double Rage-X than I am out of the really tight single Katana.

You'll be a beast in multiply hah!

Thanks for the info man. I see you have been using the shirt for awhile, how do you find it for longevity? Once I get a new shirt I want to be able to use it for a few training cycles, and I am equipped generally 3 out of every 4 weeks.

[Cricket_Fire]

Mine's been fine. Jeff Johnston told me not to hit reps with it and I do most of my shirted work to boards so I'm sure that helps the longevity a tonne. My shirt's also not as tight as it could be so that probably keeps it fresh aswell

[Cricket_Fire]

Aug 17/09 @ Ironworks
2nd Workout of the Day (6 hours after first one)

Stretch/Roll/Dislocates

Squat:
45x8
135x6
225x5
315x5
315x5
+convict knee wraps:
405x10
**all squats narrow/deep. 405x10 is deffinatly a pr. Wasn't crazy hard either.. thinking about trying a balls-out set with 405 and seeing how many reps I can hit

Chins:
bwx2
played around with bands helping for couple sets of 3

Stretch/Roll

[Detard]

Wow man, 405x10 narrow and deep is ****ing sick. No wonder you squatted 705 at the meet a few months ago.

[Cricket_Fire]

haha thanks bro. They deffinatly weren't ass-to-grass or anything but deeper than anything I normally hit haha

One of the bodybuilders was chirpin me to give 5 plates for 5 reps, so next time I'm squatting when he's there, I promised him I'd give it a run... seeing as my raw pr is 520, 495x5 would be a HUGE pr hahaha

[Cricket_Fire]

Aug 18/09 @ Ironworks

Dynamic Stretch / Foam Roll

Speed Bench:
2x45x5
+doubled minis:
45x3
95x3
5x115x3
+manpon:
7x135x3

Incline Closegrip:
135x8
2x160x8

Floor Press:
3x185x6

Seated Cable Row (wide neutral handle):
160x8
195x8
210x8
195x12

1 arm Machine Rows (sideways):
45x12
2x90x12

[SELK]

haha thanks bro. They deffinatly weren't ass-to-grass or anything but deeper than anything I normally hit haha

One of the bodybuilders was chirpin me to give 5 plates for 5 reps, so next time I'm squatting when he's there, I promised him I'd give it a run... seeing as my raw pr is 520, 495x5 would be a HUGE pr hahaha

495 x 5 would be huge. That kind of strength is an 800lbs squat for sure.

[Cricket_Fire]

Aug 20/09 @ Ironworks

Dynamic Stretch / Foam Roll / Shoulder Dislocates

Box Squats (14"):
2x45x2
+large bands:
2x45x2
135x2
5x225x2

Squats:
135x5
225x3
315x3
+convict wraps:
405x12
**apparently I suck at closer-stance squats.. my supposedly "deep" squats were a couple inches high lmao. Gonna start practicing this stance every squat workout. I couldn't get any deeper than 1"ish high.. best rep was borderline at best lol

Seated Crunch Machine 3x12


Vid to come

[Cricket_Fire]

http://www.youtube.com/watch?v=uXs_Nq_23BU

http://www.youtube.com/watch?v=uXs_Nq_23BU
uXs_Nq_23BU

[Cricket_Fire]

****ing embedding

http://www.youtube.com/watch?v=uXs_Nq_23BU
uXs_Nq_23BU

[Barbaccio]

And here I waited all day for the 405x15 AT LEAST that you promised. LOL nice squatting tree trunks.

[Sidior]

They were high, but strong stuff regardless. They all looked very light!

[bigmoney]

nice vids boyeee

[Cricket_Fire]

Thanks guys. Tone, I figured 12 shallow as **** reps are about = to 15 legit reps ;)





Aug 21/09 @ Ironworks

Dynamic Stretching / Foam Roll / Squat Practice (bunch of sets @ 135)

Illegal Widegrip Bench:
45x5
95x5
135x5
185x5
225x3
3x255x1
225x3
+brought grip in a bit:
225x3
225x2 (hammered the uprights so reracked it.. no try @ 3rd rep)
225x3

Dips:
3 or 4 sets of bodyweight
**trained with someone I haven't trained with before today.. made me do dips the bastard haha

Cambered Bar Bench - few sets of 185x3-5
Push Press - up to 135x3 & a miss at 175
Band Rear Delts - 3xminix8

-good session. Got a 10lb pr on the illegal wides
-sounds like I'm gonna be benching again tomorow haha.. time to shirt up me thinks [;)]

[SELK]

When you squat raw and close stance you can't really sit back into the squat as much, got to open your groin and drop down.

I used to train with some olympic lifters and they made me squat this way haha.

[Cricket_Fire]

yeah it did look like I was sitting back a little excessively.. thanks bro :)




Aug 22/09 @ Ironworks

Dynamic Warmup / Foam Rolling

Bench:
45x8
135x5

3 Board:
185x5
225x3
275x1
275x3
315xmiss
+ double rage-x:
315x3
365x3
405x1
2x455xmiss

DB Bench:
75x5
85x5
95x3

DB Row (used straps):
115x12
130x8
130x12

DB Seated Clean:
3x20x10

-Shooter wanted to bench today, so I decided I better aswell (even though I just benched yesterday haha)
-felt like an idiot missing 5lbs over what I'm hit fullrange, but that was under Chip's guidance haha. Both misses were very close (just couldn't lock right arm)
-vid of the 2nd miss is coming
-Shooter benched awesome today; 570 off a 2 board
-db bench is getting stronger.. maybe 100's for 5 soon haha

[Cricket_Fire]

Aug 24/09 @ Ironworks

Dynamic Stretching / bit of foam rolling / dislocates / lots of Blue Heat

Squat:
45x8
95x5
135x5
185x3
225x3
275x3
315x3
365x3
+convict knee wraps:
405x3
455x3
495x1
530xmiss
530x1 2" high

-455 triple felt damn tough but depth was just in. The first 530 I really didn't drive my chest out of the hole.. I was too focused on hitting depth and getting some rebound out of my wraps; got about halfway and couldn't finish it. 2nd one I got scared and cut it short.. I was really happy I managed to come up with it though. Next time I'll have to sink it and hammer it up haha. Would've been a 10lb raw pr if I didn't pussy out

[BULK_BOY]

Solid Squats Bro. ;)

[ShooterX]

Look out 1000% Raw here comes Keenan.

[Cricket_Fire]

hahaha somehow I doubt my convicts could pass as knee sleeves :D


Aug 25/09 @ Ironworks

Dynamic Warmup / Foam Roll / Hip Flexor Stretching
*plenty of time warming up today; feel like a bus hit me after those squats
Pullaparts - 2xminix12
Face Pulls - 2xlargex8

Speed Bench:
+manpon:
45x5
+doubled minis:
45x3
95x3
9x135x3
155x3
185x3 *strained my right pec here

Floor Press:
135x5
185x8 **pec still hurt.. threw on Blue Heat and stretched it out a bunch
185x8
185x8
*felt better on these last 2 sets but deffinatly not great.. decided to cut pressing here just to be safe

Pushdowns // Chinups - 4x12 // 4xbwx1
Seated Machine Rows - 2x12

-good workout considering I thought I might tear a pec lol. That 185 set with the bands hurt a lot more than it should
-I'm liking this manpon thing.. it's thin enough that it really doesn't cut my ROM (it's not dense at all so the bar sinks right to my chest) but I can still desend faster.. gonna switch around with and without it

[Sidior]

Do you think your pec strain was caused by the increased bar speed with the manpoon, therefore causing you to lose tightness?

Btw rocking raw squats the other day.

[Cricket_Fire]

I wouldn't be surprised if it was Sid.. we'll see next week haha






Aug 26/09 @ ironworks

BB Row - up to 275x5, 275x3, 3x225x5
Shrugs - up to 495x5, 405x12, 315x20
Face Pulls - 3xsmallx15
Weighted Situps - 4x45x10
Seated Cable Rows

-little extra workout since I slacked on upperback/abs this week.. these are supposed to be a priority lol
-played around with a couple different sets of straps over the last couple days and finally landed on one I like; I took the 495 with a thumbless grip and had no problem holding it.. plus the whole thing is padded. These are only gonna be used for shrugs and rows on days where my hands are feeling ripped up from the Accutane

[Cricket_Fire]

Aug 27/09 @ Ironworks

Dynamic Warmups / Foam Roll / Dislocates

Deadlift (conventional w/ belt):
135x3
225x3
2x315x1
3x315x3
3x365x1
365x3
3x405x1
405x3
405x5
405x8 **this one was damn hard lol

Band Ham Curls // Standing Abs:
super minix16 // averagex16 - 3 sets

Kroc Row (with straps):
115x10
130x15

Standing Cable "Resist Twist" - 3x8
Pulldowns - 3x8
Stretch/Roll


-good session. Was supposed to squat but mid-back felt iffy the last couple days.. deadlift seems easier on it than squats
-I'm sure 405x8 is a pr.. I never pull for reps lol
-I'm starting to get myself into a better position pulling convo again

[Sidior]

Nice pulling. Deads for reps is teh suck.

[Cricket_Fire]

Thanks bro. Here's the vid:

http://www.youtube.com/watch?v=gNzku60KJiQ

[Detard]

Sick pulling bro! **** conventional! Way to grind it out though and push hard

[BULK_BOY]

Nice job there Keenan. ;)

[Cricket_Fire]

Thanks man :)




Aug 29/09 @ Ironworks

Dynamic Stretch / Foam Roll / Dislocates

Cambered Bar Bench:
2x45x8
2x95x5
2x135x5
185x3
210x3 (5lb pr)
3x230x1 (5lb pr)

2 Board:
135x5
185x3
225x3
280xmiss
280xmiss
250x3 (5lb pr)
280x1 (5lb pr)

Bench:
+single ply Katana:
315x1 (1 board)
365x1 (no touch)
385x1 (damn close but still no touch)
405xmiss (left arm locked)
405xmiss (same)

DB Bench:
65x10
70x10
90x2
90x4
90x4

Seated DB Clean:
3x25x6

-last shirted bench session for a long time :(
-bunch of raw pr's today.. sucked on that 2 board the first time but came back and killed it

[Cricket_Fire]

Aug 31/09 @ Ironworks

Dynamic Stretch / Foam Roll / Dislocates / Full ROM Barbell Lifts

Rack Pulls (conventional) (just under knee):
45x5
+super mini band (standing on it draped over the bar):
45x5
95x5
135x5
185x5
225x3
275x3
315x3
365x1
405x1
435x1 (10lb pr)
455x1 (30lb pr.. super slow lol)
-band off
495x1
515xmiss

Pause Squats (belt):
135x8
225x5
275x5
315x5
*20 minute break here; had to pick my Mum up from work lol
225x5
315x5
365x2
4x365x1

-I like these pause squats. Depth looked good to me too; I'll post up a vid or 2 soon

[Cricket_Fire]

315x5
http://www.youtube.com/watch?v=U9vaWaaP0OI&feature=email


365x2
http://www.youtube.com/watch?v=iDB02jUATY0

[BULK_BOY]

I like the 20min break! hahaha Nice ;)

[Cricket_Fire]

Sept 1/09 @ Ironworks

Little bit of stretching / foam rolling (prolly not enough today)

Bench:
2x45x8
2x95x8
135x8
185x8
205x5
225x5
245x1 (miss 2nd) *dunno why I made 225x5 easy and couldn't double this weight lmao
+doubled minis & manpon:
5x135x3

Incline Closegrip:
45x8
135x8
3x165x6

Chinups - 4xbwx1
Band Rear Delts - 2xminix15
DB Rows (with straps) - 130x10, 115x20

-not a terrible workout seeing as I wasn't into it at all today haha
-bench for reps went surprisingly well; the 225x5 went nice and smooth

[Cricket_Fire]

Sept 2/09 @ Ironworks

Dynamic Stretch / Foam Roll

Deadlift (convo) (belt):
135x3
185x3
225x3
275x3
3x315x1
3x365x1
3x405x1
500x1 GRINDER
500x0!!!! ugh. At this point I got really pissed off, reset, and grabbed the bar
500x1 HUUUUUUUUUUUUUGE grinder
12x405x1
**decided to drill 405 for singles since I sucked so hard on the 500 sets (plan was 500x3 today and I barely got it for 1)

1 Arm Machine Rows

-after I got home I realized this is the 3rd time in 6 days deadlifting heavy.. maybe that's why I sucked hahaha. Ah well, still should've been able to pull it off haha

-crammed all my training this week into these last few days so I don't have to worry about finding a gym/way to the gym as soon as I get up north (moving tomorow)

[ShooterX]

Im gonna miss you, Thanks for the PRs

[Cricket_Fire]

Likewise man. I'll deffinatly be back for more benching :)







Sept 3/09 @ Ironworks

Cambered Bar Bench:
2x45x8
2x95x8
135x5
185x3
205x1
225x1
235x1 (5lb pr)
205x3

Pause Bench (pinkies on rings):
135x5
3x185x5

Incline DB Bench (hole 5):
3x65x8

Seated Cable Row:
+straps:
150x15
165x12
180x10
195x8
210x6

Reverse Pec Dec (standing) - 3x12
Finger Curls - 70x20, 2x100x10

-good session, gonna stick with these assistance exercises until I stop progressing on them now (nothing was too tough today so I should have some room to progress)
-also gonna start using the same ME movement for 2 or 3 weeks; floor press for the next couple weeks
-since I've started wearing a skirt (erm, straps.. same thing lol) I'm gonna hit a little bit of grip work just in case
-next workout will be at a new gym

[Sidior]

Dude your training frequency is killer, nice work in here.

[Barbaccio]

Nice volume Cricket! Looking good man. Your lower body is still killer strong.

[Cricket_Fire]

Thanks guys :) . Took the last week off to recoup from those stupid deadlift sessions and get settled in at college (.... and drink a bunch of beer ....)






Sept 9/09 @ North Bay YMCA

Bit of dumbell benching / dislocates / pullaparts to warm up

Speed Bench:
45x8
+doubled minis
45x8
5x135x3
3x185x3

JM Presses - 4 or 5 somewhat tough sets of 8


Well I found my new gym and actually met a powerlifter (who's even in my program haha). He was wearing an EFS shirt in class, and is almost as fat as me. We were pretty much seperated at birth lol. The YMCA is pretty sick too; not busy at all, and there's an olympic lifting section.. as soon as the oly guys see my briefs, bands, boxes, and boards, they'll probably hate me, but for now it's cool haha

[BULK_BOY]

That sounds cool Keenan. Good to hear that you'll have a training partner up there in the Great White North! :thumbup:....And it's your twin too!!!






So you know what this means.................










~! Lift More Weight!


No slacking now. We wanna see some crazy-ass numbers from you boy.:ninja:

[Cricket_Fire]

Thy will be done :D







Sept 10/09 @ North Bay YMCA

Dynamic Warmup / Dislocates / Pullaparts

Squat:
2x135x5
+averages choked around 2 dumbells:
135x5
185x3
225x2
8x275x2
*these felt like a lot of tension the way they were set up
*squat form felt off today, but I haven't squatted in a while so might just need to get some practice in again haha

Deadlifts - a few sets at 315x1
Side Bends // DB Shrugs - 105's for 3x12

[BULK_BOY]

Thy will be done :D


Good.

[Cricket_Fire]

Sept 11/09 @ Ironworks

Bit of benching to warm up while waiting for the rack

Floor Press:
45x8
95x8
135x5
185x3
205x3
225x1
255x1 (5lb pr) *used a max-width grip.. still not sure which grip I'm best with raw lol

Pause Bench (pinkies on rings):
135x5
3x195x5

DB Bench:
6x70x6

DB Row:
70x12
120x5
120x8
120x12
120x20
**got into a little competition with training partner on these haha.. just about killed me on the last set. He won with 25 reps.. I'll get 'em next time

Rolling Extensions
Face Pulls

-decent workout, gonna jack up volume on floor press, add weight on the other 2, and win the db row competition next week haha

[ShooterX]

I think when you get to 33 reps, its time to do MORE WEIGHT~!

[Cricket_Fire]

haha the db's only go up to 120's so we're gonna duct tape plates to the ends

[Cricket_Fire]

Sept 14/09 @ NB YMCA

Sumo GM:
45x8
135x5
185x5
225x5
275x3
315x3
365x1
405x1
425x1
395x3
**triple was a pr, not sure about the single

Shrugs up to 545x4
Squat practice with 315 for singles
Band Leg Curls
Band Goodmornings
Side Bends
Decline Situps

-it looks like I'm gonna be doing the Dec 5th meet.. gonna start working gear but keep my important raw stuff

[BULK_BOY]

Solid work there bro! ;)

[Sidior]

Nasty GMs... I like it.

[Cricket_Fire]

Thanks guys :)

[Cricket_Fire]

Sept 15/09 @ North Bay YMCA

Bench:
up to 185 to warmup
+reverse averages (choked to top pin):
225x5
275x3
315x1
335xmiss
3x315x1 (comp, ring finger, and just inside rings grips)
**should've got 335, but only pr I could find for this lift was 325 with the large bands, so this is still a good improvement

Rack Lockouts (hole 10):
225x5
315x5
365x3
Switched to hole 9:
3x225x5

DB Bench:
2x80x6
2x80x5 (no try @ 5th)

DB Shrug:
3x120x20 (with straps)

Fatman Pullups:
3xbwx10

Pullaparts:
2xminix12



-good session. Gonna outline my plan going into this next meet in December.. wanna do it differently this time. I'm gonna try and actually get stronger as well as getting good in my gear and "feeling" heavier weights
-I hate my training partner in the best way possible hahaha. He's an awesome guy, but I absolutely hate losing to him.. and I lose to him at all pressing movements. I'll just have to get better....

[Cricket_Fire]

Raw Bench Day:
-Raw bench for reps (just gonna progressive overload.. add weight, lower reps)
-Military Press
-Some type of dumbell pressing
-Upper Back

ME Squat Day:
-ME Lift
-Heavy Assistance
-abs/upper back

Geared Bench Day:
-ME lift (lots of raw rev bands and shirted work)
-Heavy Triceps (high boards or lockouts)
-DB Pressing movement

DE Squat Day:
-Speed squat in suit bottoms
-Speed Pulls
-Raw full ROM lift (probably just hit raw squats most of the time)
-Hams/glutes (band gm, pullthroughs, or ham curls)
-abs


Any thoughts?

[Cricket_Fire]

Sept 17/09 @ North Bay YMCA

Squat - up to 5x405x2 w/ suit bottoms on
Sumo Deadlift - 10x315x1
Pullthroughs
Goodmornings w/ band

-decent session, just trying to get used to my gear again
-gonna squat raw tomorow before benching; training partner had to go today and he was my ride lol

[SELK]

be careful with your bench days, looks like 2 pretty heavy days to me.

I think on your DE squat day doing raw full ROM lifts is going to suck, alot. After de squats, and de pulls you are not going to want to do full ROM raw lifts. I would consider just doing some reps in the squat after your DE work, something like:

10 sets, 2 reps of 55%
then 3x3 of 80% or something like that

your program looks very similar to how I used to set-up my training. Eventually I just started squatting on ME and DE squat days (instead of good mornings and such of ME days).

[Cricket_Fire]

Thanks for the input bro :)

I don't think the 2 bench days will be a problem with how weak my pressing is; noone's even got burnt out benching 200lbs ;) :D

I like the sounds of that for the squat. My plan was higher rep squats for the full ROM (just 1 set repping out with 3 or 4 plates), but I might mix it up with lower reps too. I just really want to keep training full ROM raw work while getting ready for this meet. I NEED to get stronger haha

[Cricket_Fire]

Sept 19/09 @ NB YMCA

Bench:
45x8
95x8
135x8
4x185x8

Military Press:
4x95x6

Pushdowns
DB Seated Power Clean
Face Pulls

[Cricket_Fire]

Sept 12/09 @ NB YMCA

Dynamic Warmup / Foam Roll / Dislocates / Back Raises

Squat:
135x5
+reverse average bands (choked to top of rack):
225x3
275x3
315x3
365x3
405x3
455x1
495x1
+Inzer Knee Wraps:
545x1
565x1
585x1
*noone of these were absolutely killer, but last set was kinda tough
*my Inzer wraps add absolutely nothing
*depth was good but I still want it better for my raw squatting.. all this full ROM stuff should help with that

Clean Pulls:
135x5
2x185x5
3x235x3
*like these, they're a keeper for sure

Band GMs - 2xaveragex20
DB Shrug - 2x120x22
Weighted Situps (holding barbell at arms length) - 3 sets
Hanging Leg Raises - 3 sets
Stretching

[BULK_BOY]

Nice Squats bro. ;)

[Cricket_Fire]

Thanks diggity dawg :)




Sept 22/09 @ Ironworks

Warmup (empty bar bench, dislocates, hip stretches)

Bench:
135x5
+doubled minis:
135x5
185x3
205x1 (5lb pr)
215x1 (15lb pr)
225xmiss (just barely got it off my chest.. didn't feel too crazy tough though)

DB Row:
75x10
120x10
120x34 (all reps in a row on right arm, split into 2 sets of 17 on left arm)

Rack Lockouts (hole 10):
135x5
225x5
315x6
385x3
+Switched to hole 9:
2x235x5

DB Bench:
3x80x6
80x5 (missed 6th at the top)

Pullaparts:
2xminix15

-happy with this session; big prs on the banded bench, and everything else up from last week

[ShooterX]

Solid good training session. Your Raw Bench should be way up by the time you come home.

[Cricket_Fire]

Raw max when we train Thanksgiving

[BULK_BOY]

Raw max when we train Thanksgiving

I wanna see 400 Big Dog.:cool:

[Cricket_Fire]

Better start reading someone else's journal then :D

I'll be erect if I hit 275

[BULK_BOY]

LOL!

Ok, whose do you recommend?

hahaha

[Detard]

Mine would be a good place to start haha jk

Good to see your still training Keenan. My training took a backseat for frosh week too, but things are back on track. Train heavy bro, I wanna see some big numbers in december

[Cricket_Fire]

Thanks bro - trying a newer approach to this meet actually getting stronger going into it haha; should be some good prs if I don't **** it up






Sept 23/09 @ NB YMCA

Bit of dynamic stretching / dislocates

Squat:
up to 6 sets of 1-3 reps with 315

Deadlift:
5x315x1

Pullthrough - 3xaveragex15
Wide Situps - 3x50x10 (weight on chest)
Hanging Leg Raises - 2 sets


-Good session.. just got work in, nothing tough
-one thing I'm finding good about having a training partner every workout is that I get more of my "small" work in.. never used to get my ab work done haha

[BULK_BOY]

Squats...check
Deadlifts...check
Bench...nope WTF?

[Cricket_Fire]

Here it is ;)

Sept 25/09 @ North Bay YMCA

Bit of hip stretching / band dislocates

Bench:
45x15
95x15
135x8
4x195x8 *4 different grips

Military Press:
4x100x6

Band Pushdowns - 3xsmallx15
Pulldown - 3x150x12
DB Seated Cleans - 3x25x8

[Cricket_Fire]

Sept 27/09 @ NB YMCA

Sumo Rack Pull (below knee - hole 2):
45x5
135x5
225x3
315x3
365x1
405x1
455x1
495x1
535xmiss (would've been a 10lb pr, but the rack position is lower than normal and narrower so not too upset by this)
+Metal Viking V-Stance:
535x1
565x1
585x1
615x1 (10lb geared pr)

Clean Pulls:
5x245x3

Spread Eagle Situps:
4x60x8 (weight on chest)

Band Goodmornings:
3xlargex15


-good session; I was pretty mad when I missed that raw pull, but I haven't done any serious raw sumo work in a long time, and the rack was a little "off" for this lift (too narrow so my toes had to be pointed forward, and it was a bit lower than normal)
-loving the clean pulls
-doing a 3 day course starting Wednesday.. come next weekend I'll be a certified Weightlifting Coach haha. Deffinatly won't be coaching anyone for an oly meet any time soon but it'll be good to know the lifts

[ShooterX]

Teach me a Proper Power Clean when you get home.

Nice Job with 600 pounds.

[BULK_BOY]

Sweet 600! Now, let's see 700. ;)

[ShooterX]

600 is that Magic Number that is a good Deadlift. Not great, but it shows you trained the Lift.

[Cricket_Fire]

Exactly my thoughts Shawn :D .. and yea hopefully I'll understand the lifts enough to teach them after this course haha





Sept 29/09 @ NB YMCA

bit of stretching for hips/hams/ankles, dislocates

Pause Bench:
45x10
95x8
135x5
185x3
205x1
225x1
235x1
250x1 **5lb pr, and much better pause than last time I did these

Rack Lockouts (hole 10):
135x5
225x5
275x5
315x7
365x3
395x3
+switch to hole 9:
2x245x5

DB Bench:
4x85x6

Snatch-grip Shrugs:
3x275x12

Pullaparts:
3xminix20

[ShooterX]

Keenan's getting some Monster Traps from School.

[Cricket_Fire]

Yoked!

[BULK_BOY]

Are your ears touching yet? LOL!

[Cricket_Fire]

Sept 30/09 @ School

Started the weightlifting course today. 100000 snatch reps, 100000 clean and jerk reps (and every individual portion of the lifts aswell). Apparently I'm catching on very well. I feel like I'm much better at the snatch than C&J, but we'll see how tomorow goes lol.

Also told various girls in the class "you have a nice snatch" "lemme see your snatch!" and my personal favourite "damn that's a tight snatch". Also good is "I wanna see your pussy!.... err... snatch.. ya know.. like the lift.. yeah...."

[ShooterX]

LOL, really I did Laugh out Loud.

[SELK]

"Later we can jerk and clean!"

[Cricket_Fire]

Oct 1/09 @ School
Bunch of different olympic assistance lifts

Oct 1/09 @ NB YMCA

Dynamic Stretching / Dislocates

Squats (standing on 5lb plates):
45x8
95x5
135x5
185x5
225x3
275x3
3x315x1
3x365x1
3x405x1
**liked the plate under my heels.. gonna try a pair of oly boots asap

45 Degree Back Raise (holding weight @ chest):
bwx8
3x35x8

[BULK_BOY]

Those are Damn Good Lines Keenan! ;)LOL

[SELK]

even though it feels like you are going deeper with a plate under your heals, the amount your knees come forward, you will often actually be higher.

not saying thats the case for sure, but thats what happens to me.

[Cricket_Fire]

Thanks for the tip bro :) . I got video of a couple of the lifts and it looked a bit deeper than normal.. but a very slight difference


Oct 02/09 @ NB YMCA

Hip/Ham/Shoulder Mobility

Bench:
45x8
95x8
135x6
185x6
2x205x8 *comp grip
205x6 *pinky on rings
205x5 *pinky on rings.. no miss, but didn't have a spotter so didn't try

Military Press:
4x105x6

JM Press:
3x95x8

Snatch Pull:
40kgx1
3x60x3

Snatch High Pull:
5x60x3
80x1
3x80x3

Power Snatch:
40x1
2x50x1

[Cricket_Fire]

Oct 3/09 @ NB YMCA

Hang Power Snatch - bunch of triples with empty bar, 30kg, 40kg
Hang Split Clean - bunch of triples with empty bar and 40kg

-good session.. got to train with the oly team a bit, just practicing parts of the lifts. Weights were basically nothing
-both of my thumbs are blistered, bruised, and bleeding.. no more oly liftng for a couple days..... **** I hate the hook grip haha

[ShooterX]

I read somewhere its Bad to mix Bench with Snatch. Bad for the shoulders.

But i think everything is better with a little Snatch ;)

[BULK_BOY]

A little Snatch Here, a little Snatch There, Here a Snatch, There a Snatch, Everywhere a Snatch Snatch........LOL



Ok that's enough.

How's the hands bro?

[Cricket_Fire]

Hands are mangled. Switch my Accutane dose from 60mg to 80mg.. the difference is VERY noticable lol. Stopped one of my oly workouts when 3 of my fingers were bleeding under the nails :S (1 of which was my stupid fault though.. thumbs were because of the hook grip, other one was because I tried to catch the bouncing bar and it smashed into my finger lol).

Wrists on the other hand aren't bad. Teacher showed me how to split clean/snatch, so I'll probably be doing that until I get flexible enough to comfortably rack the bar in a squat position.



Oct 6/09 @ NB YMCA

Squat:
45x5
45x3
135x5
185x5
225x3
275x3
315x1
365x1
+Viking V-stance (straps down):
365x1
405x1
455x1
495x1
545x1
**felt like absolute ****.. bars at this gym are trash

Seated Band Ham Curls
Weighted Situps

-I'm strongly considering squatting raw at this meet in December.. I'm more interested right now in raw squatting anyways. I'll bench in my shirt of course, and pull in my suit. I just can't squat super heavy with these bars. There's no knurling in the middle, and they bend like freaking crazy with 5 plates



Bench night tonight; think I might hit a couple reverse band benches to get some weight in my hands, then light dumbells and light upper back. Got a cold, and have felt burnt out the last couple days. Plus I've got a big Thanksgiving session coming up.

[Sidior]

Crappy bars are teh suck. Nice squatting considering bleeding nails and bad bars.

[Cricket_Fire]

Thanks bro


Oct 6/09 @ NB YMCA

Bench:
45x8
95x5
135x5
185x3
+reverse averages (choked to top pin):
225x3
275x3
295x3
315x1
325x1 (10lb pr)
335xmiss *this rep felt like ****, tbh the way 325 moved I should have had 335.. ah well it'll just be all more sweet when I crush it next time haha

DB Bench - 2x60x12
Seated Band Row - 3xdoubled averagesx15
Band Pullapart - 3xminix22

-hit my ME lift, then just very light/easy assistance stuff. Same for next workout (light squatting, then easy ham/glute/ab work). Then huge bench session back home :D

[BULK_BOY]

Ouch! Poor Hands....

How much do you think you can Squat RAW in December? Should we have another Welland re-match? :)

[Cricket_Fire]

Well I got a slightly high 530 in the gym, and my best raw squat in competition was 430 at my first meet, so 535 would be nice :P . Maybe open around 450, then 535 on my 2nd.. if I hit it, give 550 a run



Oct 7/09 @ NB YMCA

Tonnes of work with broomstick, band dislocates, and some dynamic stretching

Power Snatches (some from the hang, some from floor):
bunch of sets with 40kg and 50kg; all triples
**someone told me the hang snatches look a lot better, so I should make my first rep from the hang, then the rest from the floor if I want

Squat (in oly boots):
155x3
280x3
375x3
420x2
420x3
440x1
440x1
440x1
**love the oly boots.. don't know if I've ever gone this heavy sans wraps before
**weights are in weird increments cause I squatted in the oly room, and all their plates are kilo plates haha

Spread Eagle Situps w/ feet against wall - 3x8
DB Snatches - 2x80x3
Speed DLs - 4x280x1 (mostly because one of the olympic lifting females wanted me to show her a proper deadlift ;))

[ShooterX]

Hang Snatch ......hehehe, sounds kinda gross

[BULK_BOY]

450-535-550 sounds good. You'll do it. ;)

[Cricket_Fire]

Oct 11/09 @ Ironworks

Bench:
45x8
95x5
135x5
185x3
225x1
275xmiss
+double ply Rage X:
315x3 (2 board)
365x2 (1 board)
385x1 (1 board)
405x1 (chest)
425x1 (chest)
455xmiss **shirt was way too jacked.. that doesn't happen to me very often lol
445xmiss (3 board.... wtf hahaah)
365x8 (3 board)
405x6 (3 board)

Unbelievably gassed at this point. This cold I've been fighting has caught up to me I think. Did some really light machine rows then called it a day.

Home for the Thanksgiving weekend; was nice to get a session in with the guys one last time now that Kurt's moving away. One of the guys who's helped me with everything since the very beginning.

I'm real happy with that 425. Last meet I missed 400 twice, and this 425 moved nicely. I honestly think I had the 455 in me if the shirt sleeves were up a little higher at the back.. felt like my arm was gonna snap 2" from touching so had the spotter take it. Other than that crazy day at Chip's gym when I hit 450, this 425 is the biggest full-ROM bench I've hit

[Cricket_Fire]

Oct 11/09 @ Ironworks

Safety Squat Bar Box Squats (10" box):
45x5
95x5
135x5
185x3
225x3
275x1
315x1
345x1
370x1 (5lb pr)

Called it here. Still sick. Ended up doing some sledgehammer swings at home because my Dad needed some concrete broken up lol

[Sidior]

That is a ton of volume in the shirt, awesome work man! I can barely handle more then 3 sets in it lol.

[BULK_BOY]

Hope you are feeling better.

Did you manage to Eat some Turkey?

[Cricket_Fire]

Thanks Sid - volume ftw

Derek - not as much as I would've liked.. but enough ;) hahaha. FINALLY feeling better too





Oct 13/09 @ NB YMCA

Hip stretches / shoulder dislocates

Bench:
45x5
135x5
185x3
225x1
+doubled minis:
+double ply Rage-X:
275x1
295x1
315x1
335x1
365x1 **pr.. missed this weight before; smoked it today

DB Bench:
70x6
4x80x6

Fatman Pullups:
5xbwx8 (varying grips)

Pushdowns // Face Pulls:
doubled minix25 // 2 doubled minisx20 - 3 sets


-good session, especially considering I benched heavy in the shirt a couple days ago. Skip the lockouts for today because the rack was being used consistantly the whole time I was there (weird eh), and I did lift heavy the other day
-next session will be split clean, deadlift, ssb goodmornings, and abs

[Sidior]

Nice pressing brah!

[-JM-]

Wow, super PR K!

[Cricket_Fire]

Thanks guys :)

[ShooterX]

Heavy Shirted Bench and a PR. I guess you dont need me anymore. Had better day after our Shirt Session.

[BULK_BOY]

400 by Xmas then?

Nice PR mate.

[Cricket_Fire]

Shawn, the day I don't need your help will be the day I've given up completely on benching

Derek, 400 with the bands would be nasty




Oct 15/09 @ NB YMCA

Deadlift (convo):
135x5
135x3
225x3
315x3
365x1
405x9
**1 rep pr, and it was easier than the last rep of the previous pr. Was gonna try for 10 but felt like I might miss it

SSB Goodmorning (narrow stance, strict):
45x5
95x5
135x5
185x5
225x5
275x5

45 Degree Back Raise (weight held to chest):
3x45x8

Situps:
3x95x6

Side Bends:
2x85x10

-good session.. deads felt very strong today

[Detard]

Nice deads dude. I bet your back felt pretty good after those eh hahha

[SELK]

training looking great..

i love repping deads, but it didn't help my 1rm very much. I got 405 x 25 and missed 600 at a meet lol.

[Cricket_Fire]

Thanks guys. Selk, that's a crazy difference bro haha




Oct 17/09 @ NB YMCA

Bench - up to 4x210x5
OHP - up to 115x6, 135x1, and push press 135x5
Band Rows

-alright session, nothing too exciting
-attending my first olympic lifting meet as a loader

[BULK_BOY]

Damn. You're beating me on PP. Grrrrr...........

J/K

Nice Job.

[Cricket_Fire]

haha thanks brotha



Oct 19/09 @ NB YMCA

Sumo DL:
135x3
185x3
225x3
275x1
+reverse large bands (choked @ eye level) (total deload at top):
315x1
365x1
+Metal Viking V-Stance (straps down):
405x1
455x1
495x1
545x1
+straps up:
585x1
615x1 (10lb pr)
635xmiss (legs locked out too early.. barely 2" from lockout)
635xmiss (gassed)

Hang Power Snatch:
4x40kgx2
2x50kgx2
2x55kgx2

Split Hang Clean:
30kgx3
40kgx3
50kgx2
70kgx1

Power Snatch:
40kgx3
50kgx1
60kgx1
2x60kgxmiss (well, I got it, but had to press it out)


-fun workout. Had plans for other stuff but the deads absolutely killed me
-snatch and split clean techniques are getting better.. still not able to drop into a full squat, but I've got until April to learn haha

[BULK_BOY]

haha thanks brotha




Don't worry, I'll get over it. :moon:LOL



Crap-load of Volume there mate.


To be young again...........

[Sidior]

Volume in here is killer, nice work brah!

[chiplet]

Woooops...good posts bro....jus enjoyed it,,,,Squat is the best.

[Cricket_Fire]

Thanks guys



Some big news.. I'm gonna switch over to a 5/3/1 setup, starting tonight. It's looking like my training partner won't be able to make it to my meet (he was my ride).. and besides I really wanna get my raw numbers up still.

[SELK]

thats random haha.

531 looks solid if you stay with it. Raw strength is very important, I overlooked it for some time. You can get alot bigger numbers just tweaking gear and learning technique but eventually you just got to hammer your lifts and get your strength up. :D

[Cricket_Fire]

Exactly my thoughts man. Plus I wanna play around with other strength sports too.. raw lifting will probably have much better carryover to OL/SM than geared stuff... saying that I'm deffinatly not abandonning gear haha. Maybe compete multi-ply in the summer haha









Oct 21/09 @ NB YMCA
Cycle 1, Week 1

Dynamic Stretching / Dislocates

Squat (in OL boots):
45x8
135x5
225x5
295x5
335x5
+inzer wraps
385x10
*tough, but had a couple more in me. Started getting onto my toes on the last one so cut it there

SSB GM (narrow, strict, deep):
5x225x5

Side Bends (band choked at base of rack) - 3xaveragex15

Standing Band Row (band doubled around post) - 3xaveragex8
Oblique Resist Press - 3xsmallx8
**these 2 supersetted


-first day of 5/3/1.. felt pretty good. Gonna stick with the ****ty wraps until I absolutely need to switch.. if I'm gonna switch at all (although when I test my max it'll be in the good wraps)
-got brand new bands in the mail today [:D] Got the new EFS bands (set of larges, averages, smalls, and minis)

[rob spitzner]

wow nice work i havent been online much to see what everyones up to. i think i did the same thing with the knee wraps on last set of 531.

[Sidior]

Nice squatting! More 5/3/1 I see, but with wraps.... hmmmmmmmm.

[Cricket_Fire]

Thanks guys. I want to improve my squat w/ wraps, so figured I might aswell factor that it; gonna squat without wraps on all the work up sets, then add the ****ty wraps on the heaviest sets.. as time goes on I *might* switch to convicts.. not sure though




Oct 23/09 @ NB YMCA
Cycle 1, Week 1

Military Press:
45x5
85x5
95x5
105x15
**feel like such a pussy doing these.. hopefully improvement is quick lol

Jerk:
135x3
155x3
185x2
155x2
185x1
**both 185 sets had to be pressed out at the very top

Military Press again:
3x95x10

DB Row:
70x8
120x5
120x35 (all in one set on right arm, split into 2 for left arm.. used straps)

Pushdowns - 3xsmallx15
Fatman Pullups - 5xbwx10 (different grips)



-decent session, but I hate military press
-made worse by one of my roommates coming to train with us for the first time.. he just had to come on the worst training day of the week haha

[Cricket_Fire]

Oct 24/09 @ NB YMCA

DB Shrug - 3x120x12
Band Twists - 3xminix15
Pallof Press - 3xsmallx12
Band Row - 3xaveragex12

-just a little extra workout. Training partner called me when I was drunk and convinced me to work out the next day.. didn't wanna go back on my promise, so did this garbage haha
-light cardio/stretching tomorow, deadlifts/oly lifts Monday

[Cricket_Fire]

Oct 26/09 @ NB YMCA
Week 1, Cycle 1

Liniment on biceps/forearms, shoulder dislocates

Deadlift:
45x8
135x5
225x5
315x5
365x5
405x10 **1 rep pr with this weight

Wild Pulls (beltless):
+doubled minis:
225x3
315x3
315x3
315x5

Split Cleans:
up to 80kgx1 - 10kg pr lol
**technique still really ugly; need to work with the coach on the split a lot more

[Detard]

It puts the lotion on the skin? haha

Nice lifting bro. Split cleans? WTF is that

Deads are looking solid man

[Cricket_Fire]

haha thanks bro

In a normal clean you catch the bar in a front squat.. in a split clean, it's basically like catching the bar in a lunge. The coach has me doing these for now because of my lat/tricep flexibility.. you don't have to rack the bar as precisly doing a split clean because with one foot forward, the chances of losing it forward are a lot less. Eventually I'll work into a full squat clean, but until my flexibility gets better I'll keep working with the split

Vid here (except I drop a bit lower than that guy):
http://www.youtube.com/watch?v=jkF_a-mOEWc&feature=related

[BULK_BOY]

Nice DLs bro. ;)

[Cricket_Fire]

Thanks brotha




Oct 28/09 @ School Gym
Phase 1, Week 1

Shoulder Dislocates // Pullaparts (between bench sets)

Bench:
45x8
95x6
135x5
185x5
190x10 (not too tough, but no spotter and I'm sick)

Pause Bench:
+doubled minis:
3x135x5

BB Row:
3x185x8 (overhand)
2x225x5 (underhand)

1 Arm Standing OHP - 2 minisx12 (3 sets)
DB Seated Power Clean - 3x20x10
High Band Row - 2xaveragex15

-decent workout.. school gym is poorly equipped and small as hell, but my teacher recently got squat stands and a Texas Powerbar in there.. he wants me to put some workouts in there so I might rub off on some of the "bicep brigade" students. It's also WAY closer to my house (I can see it from my bedroom window, whereas the YMCA is minimum 20 minutes)
-I should be able to get whatever I need done, done in the school gym as long as I don't need a rack (Wild Pulls, rack pulls, reverse band stuff, etc, will be impossible though)

[Cricket_Fire]

Oct 30/09 @ School Gym
Cycle 1, Week 2

Shoulder Dislocates / Dynamic Hip+Hamstring Stretching / Liniment

Squat (wearing chucks, standing on 10lb plates... don't own my own oly shoes yet lol):
2x45x8
95x5
135x5
185x3
225x3
275x3
295x3
335x3
365x3
+Inzer Wraps:
405x7
**felt like I might have 1-2 more in me, but school gym only has squat stands (no rack), so didn't wanna risk the dump

Sumo GM:
225x5
275x5
3x315x3

Side Bend (band choked near floor) - 3xaveragex20
Pallof Press (band choked at shoulder height) - 3xsmallx12
Straight Arm Pushdown - 2x70x12


-training partner has the swine flu, so ended up at the school gym again (props to him, I actually had to convince him not to train hahaha)
-SSB is at his house, so hit some sumo goodmornings instead this week

[Coke]

Big numbers on those squats and GMs.

[Cricket_Fire]

Thanks bro




Nov 2/09 @ School
Cycle 1, Week 2

Deadlift - up to 425x6
Bunch of bull**** exercises

-hard to get real work done in school gym when there's anybody in there... too cramped. Deadlifts went well but there's nowhere to choke bands to hit wild pulls. Ended up doing **** like closestance goodmornings with 225, band goodmornings, standing band abs, and pullaparts

[ShooterX]

It could be worse. You could be alone in a shed with no Hydro.

[BULK_BOY]

Perish the thought Shawn.

True though.....

Nice Squats Keenan ;)

[Cricket_Fire]

True enough... move up here haha


Nov 3/09 @ NB ymca

Shoulder Dislocates / Band OHP

Bench:
45x8
95x6
135x6
185x3
205x10
5x135x10

Jerk:
12 sets up to 70kg

Fatman Pullups:
3xbwx12
Band Rear Delts:
2xminix12

[Cricket_Fire]

Nov 5/09 @ NB YMCA
Cycle 1, Week 3

Shoulder Dislocates / Liniment

Squat (oly shoes):
45x5
155x5
245x3
335x3
+2.0m Inzer Wraps
375x1
395x1
425x8

Sumo GM:
3x335x3

Hang Power Snatch:
hit 1 set but it felt really slow/sloppy.. I need to do these oly lifts 1st or on their own day - I'm not explosive at all after the rep work lol

Side Bend - 3xlargex8
Pallof Press - 4xsmallx12


-great session, I was hoping for 425x3 or 4, so 8 was a pleasent surprise haha

425x8 Squat:
ZwcAxMIb9Pc

335 Goodmornings:
zgf1PVjD18s

[BULK_BOY]

Solid Squats Bro!

Does Squatting Horizontally make it easier? It looks easy to me. I wish I could Squat like you.......:)

[SELK]

those squats are looking alot better then your last raw vid (at least that i saw). Nice work.

when you do eventually get back into the gear you will smash some huge PRs no doubt.

[Cricket_Fire]

Thanks guys. I certainly hope so Selk; I think a solid cycle of tonnes of band tension, wide squatting, in gear, and I'll be set for a big pr. Probably do that at the end of spring, then hit a meet in the summer





Nov 7/09 @ NB YMCA

Shoulder Dislocates / Pullaparts

Military Press:
45x8
95x5
115x10

OH Squat Practice:
3x30kgx5

Hang Power Snatch:
2x40kgx3
50kgx3

Power Snatch:
50x4
60x2 (ugly)
60x1 (better but not great)

Power Clean:
60x2
60x3
70x2
80x2 (1st one sucked)
90x2 misses (couldn't flip wrists at top)

Power Clean & Jerk (1 clean, 3 jerks):
2x50x3
2x60x3

OH Squat Practice:
3x40x3


-decent session. Really need to get some work in with the coach again
-need to start practicing catching in full squat position so trying to learn OH squat, then I'll combine the snatch and squat

[Cricket_Fire]

Nov 9/09 @ School Gym

Dislocates / Dynamic Hip & Hamstring Stretches

Deadlift:
155x5
245x3
295x3
335x3
385x3
425x1
450x5 **happy with this.. damn tough but not totally killer

Speed DL:
+standing on mini band:
6x245x2

Band GM - 3xlargex10
Face Pull - 3xsmallx15
Vogelpohl Pulldown - 70x12, 90x12, 2x110x8
Hanging Knee Tucks - 3xbwx12
DB Side Bend - 2x90x10

-good workout
-I've been looking at my smaller movements all wrong I think.. they should be just "extra" stuff and not anything to stress out about.. they aren't actually gonna make me that much stronger

[Sidior]

Sounds like a solid call on the accessory stuff. Nice pulling brah.

[BULK_BOY]

Nice DLs bro. Nice.

[Detard]

Deads looking nice dude. I need to do what your doing haha

[MarcusWild]

The smaller movements are what make you strong, but don't kill yourself. I usually follow the rule of leave 1-2 reps left in the tank each set. It's probably closer to 2-3 actually. Always have a reason for everything you do in your workout.

[Cricket_Fire]

Thanks guys :)

Marcus - even the things like pullaparts and band gms? I feel like they work more as prehab, recovery, and a little bit of extra work rather than actually making me stronger. Why is it they make me strong? thanks for the advice dude :)




Nov 10/09 @ NB YMCA
Cycle 1, Week 3 (last session of cycle 1)

Bench:
45x10
95x8
135x5
185x5
205x3
215x7 **last one tough but not killer
135x10
4x140x10

Fatman Pullups:
3xbwx12
bwx8

-decent session, had to hurry through it cause training partner has grappling class and had to leave (and he's my ride haha). Gonna go over to the school gym soon and hit some cardio, rear delts, and light db benching too
-we're learning the power lifts (well, the Kono Course.. but it's just a bunch of compound lifts) in one of my classes right now.. teacher has me coaching.. feels weird coaching in a class I'm supposed to be learning in lol
-the Special Olympics kids I'm coaching are coming along really well.. I might start up a journal with their training on here to show people what we're doing with these kids once a week

[Cricket_Fire]

Nov 12/09 @ School
First thing in the morning

2x300m sprints

-we were doing testing in one of my classes.. it's apparently a good test for most athletes like wide recievers in football; did 300 meter sprint, then we got 5 minutes rest, and did another 300m. The difference of times between the 2 shows how good our system can recover.. mine actually wasn't terrible hahaha. Not good by any means, but not terrible (9 second difference)
-have to squat tonight.. totally not looking forward to that after all this ****ing running

[BULK_BOY]

Squat, Squat, Squat that'll improve your time. hahahaha

[Cricket_Fire]

alright I'll listen to that advice ;)




Nov 12/09 @ NB YMCA
Cycle 2, Week 1

Squat:
45x8
135x5
225x5
315x3
+Inzer wraps:
365x3
390x12 **1st cycle got less weight for 2 less reps.. good day haha

Power Snatch:
3x40kgx3
2x50kgx3
**coach said they looked decent. Need to focus on having hips a bit higher at the start, keeping the bar closer to my body, and getting a bit more of a dip on the catch

Bit of band rear delts and ham curls

[Coke]

Damn good squats there man.

[Cricket_Fire]

Thanks Coke




Nov 14/09 @ NB YMCA - Cycle 2, Week 1

Military Press:
45x12
95x5
110x12 **not too hard

DB Bench with Fat grips:
50x10
2x65x10

Power Clean:
40kgx3
50kgx3
60kgx3
70kgx3
80kgx4

Power Clean & Jerk (1 clean 3 jerks):
3x60kgx3

-my clean is way ****tier technique wise than my snatch. The pull is ok, but I'm not flexible enough to catch properly and I have absolutely 0 dip

[MarcusWild]

I was at WPF worlds, so I didn't respond to your question. No, you don't have to push it on rehab type stuff. That stuff is separate from accessory work.

[Cricket_Fire]

Thanks Marcus, I think I see what you mean now - push some stuff (GMs, triceps, etc), and just get some stuff done (rotator cuffs, etc), right?





Nov 16/09 @ School Gym - Cycle 2, Week 1

Shoulder Dislocates / Foam Rolling back / Band GM (light band)

Deadlift:
155x3
265x3
355x3
410x10 **rep pr

Speed Deadlift (sumo):
+standing on mini:
4x265x2

Speed Deadlift (convo):
+standing on small:
4x265x2

Vogelpohl Pulldown - 3x100x12
Face Pull - 1xsmallx20
Side Bend // Pallof Press - 2 sets

[MarcusWild]

That's exactly it. Pushing stuff like GMs and triceps will make you stronger. Stuff like rotators, sled, mobility, etc is there to keep you healthy and performing at a high level. We put a lot of stress on our bodies. You need to do the little stuff so you stay healthy enough to train at a high level.

[BULK_BOY]

Sweet Pulls bro! ;)

[Coke]

Sweet Pulls bro! ;)

No kidding, nice job.

[Cricket_Fire]

Thanks guys :)


Just found out I'm gonna be entering an OL meet in 3 weeks :S haha. Buddy from class was supposed to be coaching someone for a meet to get certified, but the person dropped out, so he asked me. I'm going to do power clean/snatches at the meet since I still don't know how to drop into the catches properly. Probably work the techniques every day now up to the meet

[SELK]

I have power snatched my bodyweight but I can't clean 135lbs haha, sounds like it will be fun (well, as fun as olifting can be...):D:D

[Cricket_Fire]

That's a damn strong power snatch bro! I enjoy the snatch so much more than C&J for some reason.. all the coaches @ the club I'm at said it's almost always the other way around (especially with bigger stronger guys) when just starting out... I hate it though hahaha





Nov 17/09 @ NB YMCA

Snatch Warmup (OH Squat / Jump Snatch / Drop Snatch):
2x20kgx5

Multi-Stage Snatch (1 hang / 2 below knee / 2 from floor):
20kg
30kg
40kg
50kg

Power Snatch:
3x50kgx3

Power Clean & Power Jerk (1 clean 3 jerks):
20kg
20kg
40kg
4x50kg

Snatch High Pull // Clean High Pull:
practice with empty bar



-we decided to do all power versions of the lifts since my coordination and flexibility and technique aren't good enough for the full lifts
-gonna have 2 heavy workouts each week, but I'll be practicing with a broomstick or light weights multiple times a day up to the meet... not enough time to do otherwise
-main things I need to pay attention to; dropping a bit more in the catch, pulling the bar straight up (it was looping forward), and not jumping forward (directly related to the last point)
-very excited but also nervous; it'll be good to set some baseline competition lifts for myself though, and it's helping a friend get certified so I guess I've gotta suck it up lol

[SELK]

I like high pulls, I just don't have the wrist flexibility for cleans. I have broken both of my wrists in the past which I think is a large part of the problem.

I trained with some oly guys for a few months and they tried to get me to compete. The looked at me funny when i asked if I could enter snatch only lol. What I did learn from them though is that form is far more important then strength while starting out. My 220lbs snatch (i was a little lighter then) was more of a stiff leg deadlift -> power upright row over my head haha.

[Cricket_Fire]

Seriously.... I actually asked if there was snatch-only today too lmao. Apparently you can just snatch if you want, but you'll have a horrible horrible total hahaha

The thing I hate about OL is that you aren't allowed to "press out" the lifts.. almost takes the strength away from it hahaha. I'm enjoying it though.. gonna compete in December, then again in April. Now idea if I'll stick with it after that, but it should be enough learning experience to pass on once I start coaching people lol

[-JM-]

410x10 **rep pr

That is some nice pullin' K.

[Cricket_Fire]

Thanks bro



Nov 18/09 @ NB YMCA - Cycle 2, Week 1

Bench:
45x10
95x8
135x5
195x13 ** up from 190x10 on 1st bench week
4x145x10 **changing grips

Floor Press:
3x185x6

DB Row - 2x80x12
Standing Band Row - 2xsmallx12
Seated DB Clean - 3x20x12
Band Pushdowns - 3xminisx15

[ShooterX]

This O-Lifting is so strange to a Bench Only guy. I only like lifting weights where I can lay down with on a nice padded Bench.

[BULK_BOY]

This O-Lifting is so strange to a Bench Only guy. I only like lifting weights where I can lay down with on a nice padded Bench.

You're that token "getting-older" guy right? LOL!:D

Keenan - Where is da meet?

[Sidior]

Real nice deadlifting reps. I'm not sure what this snatch is you speak of. I'm only familiar with one kind and well I will leave it at that....

[SELK]

I can't go a day without a snatch.

[Cricket_Fire]

Good ole OL jokes hahaha

Derek - Meet's here in North Bay... I'd bug you to come up if it wasn't such a boring sport hahaha

Shawn - I don't know who's idea it was to exercise while standing up but it was really a stupid one hahaha




Just found out I'll be doing split cleans and split snatch instead of the traditional lifts.. my triceps/lats are too tight to catch the bar properly; with the split it isn't as much of a big deal (split is like catching it in a lunge). 3 hours until squats and oly lifts lol

[Cricket_Fire]

Nov 19/09 @ NB YMCA

Shoulder Dislocates

Split Clean & Power Jerk warmup (empty bar, 2 sets, 3 reps)

Power Jerk from rack:
2x20kgx5
40x4
2x50x3
2x60x3
70x4

Split Clean & Power Jerk (1 clean/2 jerk):
50kg
50
60

Squat:
155x5
265x3
345x3
+Inzer Wraps:
415x9
**good, but not what I was hoping for


-can't wait until this meet, shoulders kill

[BULK_BOY]

Solid Squats though.....

Check this Bencher out. You've got a goal to beat now. ;) LOL

http://www.criticalbench.com/Scott-Yard.htm

[rob spitzner]

strong squats, u still working that 531? whats the break down for that?

[Cricket_Fire]

Thanks guys :) . yeah it's 5-3-1 rob.

And derek... some day... some day hahaha




Nov 23/09 @ NB YMCA - Cycle 2, week 2

Deadlift:
135x5
225x3
315x3
405x1
435x8 **1st "3 week" was 425x6.. getting better lol

Rack Pull (below patella):
405x2
3x495x2

Vogelpohl Pulldowns - 3x15
Straightleg situps - 3x25x10
Hanging Knee Raises - 3x12

[Coke]

Fine pulling and all dude.

[BULK_BOY]

What da ya mean "someday"? LOL!

[Cricket_Fire]

Thanks Coke

Gimme a couple weeks Derek ;) haha Scott's such a ****in animal





Nov 24/09 @ NB YMCA

Snatch Warmup (multi-stage snatches) with 20kg // Foam Roll // Band Dislocates

Split Snatch:
40kgx1
45x1
50x1
55x1
60x1
65x1 **5kg snatch pr

Split Clean & Power Jerk:
60x1
65x1
70x1
75x1
80x1
**need to work on pulling the bar into my neck/getting elbows up quicker on the catch, and staying on heels more on jerk

Bench:
45x6
135x6
185x3
205x11 **1 rep up from last week, but shoulders really hurt from OL stuff, so I'm alright with this

Face Pull:
3x12


-split catching is getting a lot better.. just need tonnes of warmups to get the movement right lol

[Sidior]

Nice pulling dude! I found my deadlift skyrocketed once I started pulling reps.

[SELK]

What are your goals for the oly meet?

[Cricket_Fire]

Thanks Sid :)

Selk - the main goal is just to go 5/6 on my attempts; if I don't go 5/6 my friend doesn't get certified, so it was all for nothing haha. Other than that, I'd ideally like to atleast get close to my pr's on the lifts (if I've already got 5 attempts in by my last clean&jerk I'll give 'er hell lol). This meet is really just setting a baseline to see how much I improve by April

[SELK]

Good thing its not powerlifting, the best ive ever gone in a meet is 7/9 :D

[-JM-]

435x8

Nice DLs mate. Thats not a PR?

[Cricket_Fire]

Selk, my last meet I'm pretty sure I went 4/9... lot of pressure hahaha. Not like a PL meet where I could just go nice and light.. the weight doesn't matter for me on these lifts right now, it's just all stupid mistakes that make me miss lifts lol

Flynn - thanks bro. Yeah it's a pr; my last "3 week" was 405x7, so improvement's still coming. I have a feeling I won't be able to add weight AND reps every week before long lol

[Cricket_Fire]

So I'm thinking my plan for the next little bit will be:
-keep training the OLifts right up to the meet (move to an empty bar on the Thursday/Friday), have my last strength session on the Tuesday
-I'll likely have a break from OL for a month when I'm home for Christmas. Might get back into the gear for a bit while I'm home (still do my 5/3/1, just gear up after)
-I'd like to get to a powerlifting meet before summer but it doesn't look like that will be possible.. next competition will be another OL in April most likely, then hopefully hit a raw PL meet early in the summer, and a geared meet at the end of summer

[Cricket_Fire]

Nov 25/09 @ School Gym

Split Clean & Power Jerk (1 clean/3 jerks):
8x40kgx1

Split Snatch:
5x40kgx1

-just some OL practice today
-my shoulder hurt from all this volume on OL lifting and pressing.. gonna keep icing and lathering in liniment until after the meet lol

[SELK]

So I'm thinking my plan for the next little bit will be:
-keep training the OLifts right up to the meet (move to an empty bar on the Thursday/Friday), have my last strength session on the Tuesday
-I'll likely have a break from OL for a month when I'm home for Christmas. Might get back into the gear for a bit while I'm home (still do my 5/3/1, just gear up after)
-I'd like to get to a powerlifting meet before summer but it doesn't look like that will be possible.. next competition will be another OL in April most likely, then hopefully hit a raw PL meet early in the summer, and a geared meet at the end of summer

August pro-am sounds good :D

[Cricket_Fire]

Lou was trying to get me to do the pro-am when I went to Westside in the summer - my ego's hurt enough as it is.. I don't need the pro-am to totally kill it :D hahaha

[Cricket_Fire]

Nov 26/09 @ NB YMCA

SSB Squat (narrow, OL boots):
up to 395x1 without wraps
+Inzer Wraps:
440x1
-Inzer Wraps:
2x350x3

Squat:
up to 330x3 no wraps
+Inzer Wraps:
395x1
415x1
440x5 **pr with ****ty wraps.. got 455x5 but that was with worse depth in 2.5m convicts

Side Bends:
80x15
110x10



-really wanted to hit something for a single today... I'm pretty sure that was a pr, but tbh I'm not sure. If anyone happens to remember my raw ssb pr, it'd be much appreciated haha
-feeling really beat down; been icing and stretching a tonne but my shoulders and left calf have still been bugging me
-next "1 week" on squats I should be good for a nice little pr when I heal up lol

[Coke]

Great day with the squats, impressed with those side bends too.

[Cricket_Fire]

Thanks bro



****ed up my left foot when I was coaching this morning.. tripped sideways over a platform. Foot is all swollen and looks like it's starting to bruise on the top/left part of the foot.... ****ing great. Hopefully I can RICE it back healthy enough to compete lol

[Cricket_Fire]

Nov 28/09 @ School

Pullaparts / Pushdowns / Shoulder Dislocates

Military Press:
2x45x6
95x6
105x6
115x3
120x10 **5lb pr

DB Bench:
3x80x8

Rolling DB Extension:
3x 30+mini around back x8

Band Pulldown (1 arm at a time):
averagex15
3xlargex12

Seated DB clean:
20x15
3x25x8


-good workout considering my foot is ****ed up
-there's a huge bruise in a straight line all the way down the outside of my foot. It looks bad but swelling is down significantly from yesterday and I can walk better. Ankle mobility is better too.. I'll deffinatly be competeing in a week. Whether or not I can do split lifts will be the question.. might just have to power clean & power snatch

[Cricket_Fire]

Nov 30/09 @ NB YMCA - cycle 2, Week 3

Deadlift:
135x5
225x3
315x3
405x1
460x5 **10lb 5 rep pr

Speed Deadlift:
+averages (looped through dumbells on either side of the rack; running perpindicular over the bar):
2x185x1
6x230x1
**awesome setup, can't believe I haven't thought of this before.. I'll get a vid of the setup next time; camera died after the deadlifts

Band Ham Curls - 3xaveragex15
Band Rear Delts - 2xminix15
Hanging Knee Raises - 3x15


-deadlifts didn't hurt feet.. happy about that
-this setup is perfect for band deadlifts
-still not sure if I'll be competeing in the OL meet...
-next PL meet will likely be May; I might squat/pull raw, and bench shirted

[Cricket_Fire]

128ELBvcfMo

[Coke]

Good job with the new PRs, nice numbers all around.

[BULK_BOY]

Ouch! Sorry to hear about the foot. Hope you are back to normal quickly. ;)

I like the DLs.......that's my new goal. :)

[Cricket_Fire]

Thanks guys :) . Foot feels alright today; still some pain and bruising but I'm able to split clean/snatch, so looks like I'll be competeing





Dec 1/09 @ School Gym - Cycle 2, Week 3

Dislocates

Bench:
2x45x8
2x95x8
135x5
185x3
205x3
220x7 **1 rep alltime pr (looked through my old logs last night lol, got this for 6 a while back)

Bench:
+doubled minis (new bands):
135x3
155x3
175x3
185x1

[ShooterX]

This Workout makes me smile. So Happy. Bench with some Bench. :)

[Cricket_Fire]

Benching makes Keenan sad







Dec 2/09 @ NB YMCA - Cycle 3, week 1

Snatch Warmup (split snatches from various stages of the lift):
5x20kgx3

Split Snatch:
5x40kgx3
5x50kgx3

Split Clean:
50kgx1
5x70kgx1

Squat:
up to 410x5 in inzer wraps


-foot feels good enough to compete. Needed a practice session. I'll probably go in and hit some light sets of everything as practice too
-just hit what I needed to on squats and called it a day.. don't wanna be sore for this OL meet, and foot was throbbing by that point

[Coke]

Nice sessions for both days man.

[Cricket_Fire]

Thanks Coke





Dec 3/09 @ NB YMCA

Did a few light power jerks, then hit some band rows. Rows hurt my shoulders for some reason...

Foot's feeling a bit tender after all the split-lifts last night.. gonna do nothing but rest/ice it tomorow so it'll be as good as possible for the meet Saturday.

[BULK_BOY]

Let us know the results! Good Luck!

[Cricket_Fire]

Dec 5/09 - First Olympic WL Meet

Snatch:
Attempt 1 - 60kg - 2 whites, 1 red
Attempt 2 - 65kg - 3 whites
Attempt 3 - 68kg - 3 whites

Clean & Jerk:
Attempt 1 - 80kg - 3 whites
Attempt 2 - 85kg - 3 reds (back knee touched ground)
Attempt 3 - 85kg - 3 whites


-all weights were easy, I'm just uncoordinated and slow lol
-hurt my ego getting beat so bad
-next meet in April I wanna destroy this total

[Coke]

Nice seeing you get into competition, props on that alone man...on to the next meet this spring.

[Cricket_Fire]

Thanks Coke. Hopefully I don't suck quite as hard next time lol




Dec 7/09 @ School - Cycle 3, Week 1
Morning Session

Military Press:
2x45x8
2x95x5
115x11 **1 rep pr

DB Bench:
3x80x6

Rolling DB Extension:
3x30+minix8

-right shoulder hurts doing anything pulling.. not sure what it is.. pretty sure it's from so much volume lately between the OL stuff and benching/ohp
-this was to make up for Saturday's missed session; deadlifts later tonight

[Detard]

Hey man good job for trying an OLY meet. Sucks that you cant relaly compete in powerlifting way up there. There was a guy at grattons meet from sault st. marie. Dunno if thats anywhere close to you

[Cricket_Fire]

Morgan? I met him at Nationals last year; if I had a car it'd be alright to go every couple weeks, but I'm stranded lol

[Cricket_Fire]

Dec 7/09 @ NB YMCA - Cycle 3, Week 1

Deadlift:
135x5
2x225x5
315x3
365x3
405x1
420x10 **10lb pr.. last rep was damn tough

Speed Deadlift (switching up stances):
+Averages (looped through dumbells at corners of rack, drapped over bar):
135x2
225x2
8x275x1

Seated Ham Curl (single leg) - 3xaveragex20
Hanging Knee Raises - 5x15
Rotator Cuff Rotations


-alright session. My back position really sucked on the deadlifts for some reason today.. think my belt was too tight tbh. Something I'll have to change next week
-shoulder pain prompted the rotator cuff work.. something I probably should be doing anyways. One type of rotation hurts like hell (lieing on back, upper arm 90 degrees from body, lowering dumbell towards feet)... had to do these standing with 5lb dumbell. The rest were with 10lb

[BULK_BOY]

Congrats on doing your first OL meet bro! Gonna see you in the 2012 summer games? LOL!

Sucks about your shoulder......any RMT-in-training up there?

[Cricket_Fire]

Looking for a nice young lady to massage it ;)

and I'm gonna tell everyone I "won a bronze medal in olympic weightlifting".... I'm gonna let them assume it was at the Olympics if they want to ;) :D

[Cricket_Fire]

Dec 9/09 @ NB YMCA

Dislocates / Rotator Cuffs

Bench:
45x8
95x8
135x5
2x185x5
200x13 **5lb pr

Closegrip Floor Press:
+Fat Gripz:
2x135x8
2x185x5
2x205x3
3x225x1

Skull Crusher:
3x8

Hang Snatch High Pull:
40kgx5
50kgx5
60kgx5
70kgx5
3x90kgx3
70kgx5

Band Pulldowns
Rotator Cuffs

[Cricket_Fire]

Dec 10/09 @ NB YMCA

Liniment / Dislocates / Rotators

Squat:
135x5
185x3
225x3
275x3
315x3
+Inzer Wraps:
365x3
405x3
430x8 **10lb pr

Sumo GM:
200x5 **felt like ****, cut it there

Side Bends
45 Degree Back Raises


-I was pretty disappointed with the squatting (I was gonna go for 10 reps), but a couple weeks ago 440x5 was tough, and it's still a pr, so I guess I'm happy lol
-think I'll take my first deload week after this cycle (starting in on week 2 now)

[SELK]

Nice job at the oly meet, now come back to our side! :D:D

I feel sorry for you, those inzer wraps hurt like hell and don't give much support. Nice squatting though!

[ShooterX]

Christmas Break you can return to being a GEAR WHORE for a couple weeks. I cant wait to do some Double Ply Benchin'

[Coke]

Them are some super squats dude!!

[Cricket_Fire]

Thanks Selk. Yeah the wraps suck haha.. they're also only 2m and I've had them for like 3 years haha. I just want a bit of support on my heaviest sets. I'll still take my "raw" max with the convicts though

I can't wait Shawn. I'm still gonna do my 5/3/1 but I wanna shirt up a whole bunch too while I'm home

Thanks Coke






Dec 12/09 @ NB YMCA

Dislocates / Rotator Cuffs

Military Press:
2x45x8
2x95x5
115x3
120x12 **2 rep pr

DB Bench:
70x10
80x9
2x90x5
**no misses

Rolling DB Extensions:
+mini band around back:
3x30x12

Seated DB Clean - 3x20x12
Vogelpohl Pulldown - 3xstackx15
Muscle Snatch - 3xbarx13
Rotator Cuffs


-decent workout.. military press feels like it's improving

[Cricket_Fire]

Dec 13/09 @ NB YMCA

Liniment / Dislocates / Rotator Cuffs

Deadlift:
135x5
185x3
225x3
275x3
315x3
365x3
405x3
445x8 **10lb pr
**tried belt a notch looser and felt good

Deadlift:
+averages drapped over ends of bar attached to ends of rack:
135x3
225x3
8x315x1

Hanging Leg Raises - 4x8
Single Leg Ham Curls - 3xaverage+minix12
Rotator Cuffs


-damn good session. Tried belt looser and it really felt good

[Coke]

Good back-to-back efforts, impressive deads.

[Sidior]

Damn solid training as always man.

[Cricket_Fire]

Thanks guys





Dec 14/09 @ NB YMCA

Dislocates / Rotator Cuffs

Bench:
45x8
95x5
2x135x5
185x3
205x3
215x8 **missed 9th rep
**1 rep pr... 8th was pretty easy so gave 9 a shot but gassed half way

Closegrip Floor Press:
+Fat Gripz:
135x10
185x6
205x5
2x235x1

Skulls:
3xezbar+25'sx10

Machine Rows - 4x170x12
Pushdowns - 2 minis x 35, 25, 25
Rotator Cuffs
Band Ab Twists

[BULK_BOY]

Nice work lately bro. I like the Skullbusters. ;)

[Cricket_Fire]

Thanks man




Dec 16/09 @ NB YMCA

Dislocates / Rotator Cuffs

Squat:
45x5
135x5
225x3
275x3
315x3
365x1
405x1
+Convicts:
455x5 **pretty easy, very happy with this. Had to use my convicts since a friend from class was borrowing my ****ty wraps. I hit a hard 455x3 in convicts before so this was awesome

SSB GM (changing up stances):
45x5
135x5
225x3
275x3
5x315x1

Pallof Press
Rotator Cuffs

[Coke]

Awesomeness indeed with the 455 x 5 squats.

[Cricket_Fire]

Thanks Coke. New 1rm soon enough






Dec 17/09 @ NB YMCA

Dislocates / Pullaparts

Military Press:
2x45x8
95x5
115x3
125x3
130x9 **heaviest I've gone so far

DB Bench - 3x90x6
Rolling DB Extension - 3xmini+30'sx15
DB Shrugs (with straps) - 3x120x15
Machine Row - 2x10, 2x8, 1x5
Seated DB Clean & Rotator Cuff work - 2 sets


-good session, MP getting a lot better
-think I'm set up nicely for a bench pb in the near future

[Coke]

Good job with the heavy millies and all dude.

[Cricket_Fire]

Thanks bro





Dec 21/09 @ Ironworks

Dislocates / Rotator Cuffs / Band GM

Deadlift:
135x5
185x3
225x3
275x3
315x1
365x1
405x1
455x1
475x5 **15lb pr

Snatch High Pull:
+straps:
up to 225x3, and 3x225x1

Band Ham Curls
Fat Grip 1 Arm Rows
Weighted Situps


-good to be home.. need to get some shirted benching in now haha

[Coke]

Huge new PR with the deads man.

[Cricket_Fire]

Yeah man.. think 5/3/1 is working





Dec 22/09 @ Ironworks

Dislocates / Rotator Cuffs / Pullaparts / Mini band OHP

Bench:
2x45x8
2x135x5
2x185x3
205x3
225x8 **big pr

Floor Press (closegrip):
+Fat Gripz:
95x5
135x5
185x5
205x3
225x3
235x1
240x1 (5lb pr)

Pushdown - 2 mini bands, 100 reps in 5 sets
Seated Cable Row - 4x10
1 Arm Machine Row (sideways) - 3x12
Seated DB Clean - 3x12
Shoulder Traction with doubled mini
Rotator Cuffs


-damn nice session. Feel ready for a bench pr. I just wanna get a bit of weight in my hands before attempting.. I don't want the weight to feel heavy in my hands
-since starting all the rotator cuff work my shoulders have stopped aching... this could be coincidence (healed on their own, less Oly work, etc), but I might aswell keep it up

[Cricket_Fire]

Dec 23/09 @ Ironworks

Dislocates / Rotator Cuffs

Squat:
2x45x6
135x6
225x3
315x3
365x3
+Convicts:
405x3
415x10
**1 rep pr
**the convicts are too gangsta for high rep raw squatting.. it was tough to hit in them lol. I'll use them for the next couple weeks, but after my test day I'll move back into the Inzers for a while

Box Squat (14"):
45x5
+averages:
45x2
+smalls:
45x2
95x2
135x2
185x2
225x2
275x2
295x1
315x1

[Coke]

Those sessions are ace bro.

[Cricket_Fire]

Thanks dude













Dec 25/09 @ Ironworks

Dislocates / Rotator Cuffs

Bench:
45x8
135x5
185x3
225x3

2 Board:
245x3
275x1
295x1 **MASSIVE pr
+Double Ply Rage-X:
315x1
365x1
405x1
460x1
475x1 **big pr
500xmiss (crushed me)

Bench (closegrip):
+reverse larges:
225x5
2x315x3
335x2 (no miss)
315x5

Military Press:
115x13



-got together with the crew today for the first time in months and had an awesome session
-last time I did 2 board work, I missed 275 raw, and missed 455 shirted. Today 295 raw and 475 went up without much trouble. Set up for big pr's I think!

[Coke]

Wow, excellent workout!!

[Cricket_Fire]

Thanks Coke :)





Dec 26/09 @ Ironworks

Dislocates / Rotator Cuffs / Liniment / OH Squat (3x45x6) / Dynamic Stretching

Drop Snatch:
45x3
2x65x3
3x95x3

High Hang Power Snatch:
45x5
2x95x3
2x115x3
115x1
135x1
145x1
***all weights in pounds today since I wasn't at the oly gym
***best snatch was 68kg, this was 66kg from a high hang, with next to no knee bend on the catch

1 Arm Hammer Strength Row:
+Fat Gripz:
45x12
3x90x12
-Fat Gripz:
135x8
+Straps:
3x180x5

DB Shrug - 3x100x20
Pulldown // Machine Abs - 3 sets supersetted
Pullaparts - 3 sets



-good oly/assistance workout. If I can ever figure out how to squat down to catch the bar my O-lifts will shoot up lol

[ShooterX]

One more Big Bench day before you leave.

[BULK_BOY]

Solid workouts Keenan. Progressing very nicely. Should be hitting PRO status by the Spring. There I said it. It will happen. ;)

[Cricket_Fire]

Thanks for the support Derek :)

Shawn, I've got time for 2 more.. ;) Friday session?






Dec 27/09 @ Ironworks

Dislocates / Rotator Cuffs

Deadlift:
135x6
225x3
275x3
315x3
365x3
405x1
430x9 **pr, damn tough

Snatch High Pull (1st from floor, rest hang):
45x5
95x5
135x5
5x185x3

Machine Ham Curl - 3x10
Wide Situps - 5x5
Rotator Cuffs - 2x12

[Coke]

Way to be stepping to the deads and all.

[Cricket_Fire]

Thanks bro





Dec 29/09 @ Ironworks

Rotator Cuffs / Dislocates / Pullaparts / Hip Stretches

Bench:
45x8
95x5
135x5
2x185x5
205x14 **no miss, big pr.. old pr's were 200x13 and 205x11.. both were very recent

Floor Press (closegrip):
+Fat Gripz:
135x5
185x5
205x5
225x1
3x235x1
185x8

Band Pushdowns - 2 minis x 20, 20, 20, 20, 20
Vogelpohl Pulldown - 3x12
Pullaparts / Band OHP - 2x10 each
Rotator Cuffs
Stair Climber - 10 mins intervals




-bench is feeling great for the first time ever haha. 205x14 is a big pr and it wasn't super tough tbh.. think I left a rep or 2 behind

[Coke]

Good news about the benching, looks nice.

[BULK_BOY]

Keep progressing mate. You are on a roll brother. ;)

[Cricket_Fire]

Thanks guys :)





Dec 30/09 @ Ironworks

Dislocates / Rotator Cuffs / Pullaparts / OH Squats (45lb) / Drop Snatch (45lb)

Squat:
135x5
185x3
225x3
275x3
315x3
365x3
+Convicts:
405x3
445x6
**pr, but again, hard to get depth with convicts. Can't wait to get back to using the ****ty Inzers tbh lol.. these wraps are too much for this rep work

Hanging Leg Raises - 3x8
**feel like absolute death today so cut it there.. got my 5/3/1 squat in (pr too), but couldn't bring myself to do anything else.... hopefully I feel better for Friday's big bench session

[Cricket_Fire]

Dec 31/09 @ Ironworks

Shoulder Warmup / Liniment / Calf & Chest Stretching / OH Squats (45lb)

Drop Snatch:
2x45x5
65x3
2x95x3
105x3
115x3
125x1 (miss next 2)

Hang Power Snatch (from just above knee):
up to 125lbs

Power Snatch:
up to 145lbs


-still feel a little under the weather, but got my body moving a bit so all is well
-kicked the **** out of this cold with fruits and veges yesterday.. hopefully I can kill what's left of it with alcohol tonight

[Cricket_Fire]

Jan 1/10 @ Ironworks

Dislocates / Rotator Cuffs / Bit of Foam Rolling

Bench:
45x8
135x5
185x5
225x1
245x1
2x275xmiss **fml I don't know why I can't freaking hit this #... got it a couple inches up both times then it stopped me dead

Double ply Rage X on

315 to 3 board, 2 board, 1 board
365 2 board
385 1 board
405 to chest
425 to chest
2x455 miss (1st attempt was crazy close)

Cambered Bar Bench
Cambered Bar Extensions


-time for a deload

[Coke]

Fine consecutive days in the gym man.

[ShooterX]

Any decent Videos??

[BULK_BOY]

Ya, where's the footage?

[Cricket_Fire]

Jan 3/09 @ Ironworks

Liniment / Dislocates / Rotator Cuffs / Glute Bridge / Foam Roll

Deadlift:
135x5
185x3
225x3
275x3
315x3
365x3
405x3
455x6 **6 rep pr, but I didnt have to "beat a record" to set it.. just so happened to not have any records between 475x5 and 445x8

Military Press:
45x5
95x5
115x5
125x10 **pr (forgot to do these my last bench day so had to fit em in today)

Rack Pull (just above knee cap):
135x3
225x3
315x3
405x3
495x2
545x1 **calluses all swollen and very sore here.. need to start moisturizing again haha
+Straps:
545x2
585x1
605x1
625x1
**felt good to get some weight in my hands... even if I did pussy out with straps lol. It wasn't a grip issue though so much as a pain issue

DB Shrug - 2x105x25
Machine Ham Curl - 2 x 2plates x 12
Situps (feet wide against wall) - 3x25x8, 25x6

[Coke]

Killer effort overall dude.

[Cricket_Fire]

thanks bro



Jan 4/09 @ Ironworks

Liniment / Dislocates / Pullaparts / Rotator Cuffs / Goodmornings (45lb) / OH Squat (45lb) / Hip Stretches

Bench:
45x10
95x5
135x5
2x185x5
205x3
215x9 **1 rep pr.. missed 9th rep at this weight last time

Power Clean & Power Jerk (1 clean, 3 jerks):
45
95
115
135
155
Switch to 1 clean 1 jerk:
185
195
205 **think this is a pr.. 93kg

Floor Press (hands just inside rings) - 3x185x8
Skull Crushers - ez bar+25's, 3x10
Seated Cable Row - 165x12, 180x10, 3x210x6


-good workout today, missed 205x9 3 weeks ago