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

[Coke]

On a nice roll man, at it everyday.

[Cricket_Fire]

May 23/10 @ Ironworks

Liniment / Dynamic Stretch / Hip Flexor Stretches

Pullthroughs - 3xsmallx10

Deadlift:
135x3
185x3
225x3
275x1
315x1
6x365x1 **speed pulls
425x5 **bare minimum reps today

Rack Pull (hole 1 in open rack... below knee):
225x1
315x1
405x1
495x1
555x1
575x1 **slow but smooth

Shrugs - 3x315x8

[Cricket_Fire]

May 25/10 @ Ironworks

Liniment / Dynamic Stretches

Long Jumps (start sitting on 14" box):
3x72"x3
~78"x1
~80"x1
~80"x1

Bench:
2x45x8
135x5
2x185x3
225x1
225x9 **missed 10th rep.. still good for a pr though

Pause Closegrip:
225x1
245x1
255x1 **barely got it.. pooched from high rep set lol

JM Press - 2x95x10
DB Flies - 2x40x15

Seated Cable Rows - 180x8, 195x8, 3x215x8 **no straps
Blast Strap Rear Delt Flies - 2x8

StairMaster Intervals:
30 seconds hard @ level 7 // 1 minute easy @ level 3
8 rounds

[Cricket_Fire]

May 26/10 @ Ironworks

Liniment / Dynamic Stretches / Hip Flexor Stretching

Box Jumps (step off tire, then immediately pop up onto box):
up to 30"x3

Hip Thrusts - 3xaverage bandx10

Squat:
45x8
135x5
225x3
315x3
365x3
405x10 **big pr.. damn hard, but it's a 2 rep pr.. only 10lbs under my best set of 10 in knee wraps too

SSB Split Squats - 115x8, 135x8, 135x5
Weighted Situps - 3x8


-great workout. Right calf feels pretty rough right now though... no clue what happened to it but it hurts to walk

[BULK_BOY]

Congrats on the PR bro! ;)

[Coke]

Awesome squats, 10 reps with 4pps is outstanding!!

[Cricket_Fire]

May 29/10 @ Ironworks

Rotator Cuffs / Pullaparts / Dislocates

Speed Bench:
2x45x8
95x6
135x6
8x185x3 **about half of these paused

Military Press - up to 140x10 **1 rep pr

1 Arm Hammer Strength Rows:
45x8
90x8
135x8
2x180x8
135x15
**no straps

DB Flies - 2x55x8
Laying DB Extensions - 3x30x10
Seated DB Cleans - 2x30x12
Hammer Curls - 2x30x10


-good session.. speed felt good, and pr'd on military press
-think it's going to be beneficial if I keep doing this much hypertrophy work on my upper days.. I can change it up for a while if I plan on taking a test day, but right now I just need to build some muscles lol

[Cricket_Fire]

Oh and thanks guys :) Very pleased with that pr.. puts me in very close range of surpassing my best 10 repper with wraps on.

[Cricket_Fire]

May 31/10 @ Ironworks

Liniment / Dynamic Stretch / Hip Flexor Stretching

Pullthroughs - 3xsmall bandx15

Deadlift:
2x135x3
225x3
6x315x2 **really focusing on speed and driving hips through
405x1
455x7
**missed 8th rep at very top.. not a pr (would've been 10lb pr if I made 8th rep)
**still "quadding the weight up" at lockout once it gets heavy. However glutes felt taxed after this set (rarely do they ever), so this hip flexor stretching and glute work might be starting to pay off

Rack Pull (hole 2 in open rack... bottom of knee cap):
315x1
405x1
495x1
565x1
605x1
**damn hard. Plan is to hit a cycle of something else, then come back to rack pulls from hole 1.. once I pull >600 from there, I'll hit something else for a few weeks, then test my max pull

Pallof Press - 2xsmall bandx8

[BULK_BOY]

Solid Pulls bro! Keep on chugging! ;)

[Cricket_Fire]

June 1/10 @ Ironworks

Liniment / Dynamic Stretches / Hip Flexor Stretches

Blast Strap Bodyweight Rows - 3x8

Bench:
45x12
95x6
135x6
185x3
225x3
240x4 **stopped there.. could've hit a 5th, really don't think I would've got a 6th (which I needed to pr at this weight)

Paused Closegrip - 3x185x6
Incline DB Flies (level 5) - 3x35x12
JM Press - 2x95x12

Seated Cable Rows (wide neutral handle):
165x8
195x8
4x225x6
180x15
**no straps

Hammer Curl - 2x30x12
Reverse Pec Dec - 8x15, 10x10, 10x10

StairMaster Intervals:
30 seconds hard (level 8), 1 minute easy (level 3)
6 rounds


-so I'm basically a bodybuilder right now... damn my pressing workouts are lame hahaha

[BULK_BOY]

High reps are where it's at bro......just ask Shaun. LOL!!!

[ShooterX]

You and Derek should get some matching Thongs, get all tanned and Oiled up. Have a Posedown in the middle of Ironworks.

[Cricket_Fire]

It's on!
















June 2/10 @ Ironworks

Bunch of random unimportant warmup stuff

Box Jumps:
2x26"x3
2x28"x3
5x30"x3
**no more block things upstairs to make box higher.. need to remember to grab some downstairs next time

Squat - up to 425x1
**bare minimum...


-taking it easy this week, then going into it hard for a 10 week cycle, followed by a max week
-might do a test day for random jumping things, then at the end of the 10 weeks, see if those #'s have improved much

[BULK_BOY]

You and Derek should get some matching Thongs, get all tanned and Oiled up. Have a Posedown in the middle of Ironworks.

I'm game!:moon:

[ShooterX]

I'm game!:moon:

Full Body Shave, and Spray-on Tan.

[Cricket_Fire]

June 4/10 @ Ironworks (afternoon)

Squats - up to 275x3 **just a light warmup for jumps
Verticle Jump - up to 21.5" **1" pr

Speed Bench - 9x135x3

Military Press:
45x10
135x1
145x1
2x185x1 **Behind Neck Power Jerk

DB Flies - 2x55x10
DB Extensions - 3x30x12
1 Arm Machine Row - 2x180x10, 135x20 **no straps
Seated DB Cleans - 3x35x8

StairMaster Intervals:
30 seconds hard (level 8) // 1 minute easy (level 3)
8 rounds


-good quick session
-had to do the BTN Jerks to remind myself I'm not a bodybuilder lol
-starting 10 week cycle on Monday.. assault on 600lb deadlift!

[Cricket_Fire]

June 5/10 @ Ironworks

Started our Strength Camp program today. Only 3 people came out today, but hopefully once we get our posters up and through word of mouth we'll gain more interest.

Since there were only 3, I got a quick workout in with everyone.

We did:
-car tire throws (backward and forward)
-2 rounds overhead medley for speed with odd shaped stones
-2 rounds medley of ~ truck push, heavy tire carry, and stone medley

[Cricket_Fire]

June 6/10 @ Ironworks

Dynamic Stretches / Hip Flexor Stretch

Pullthroughs - 3xaverage bandx8

Deadlifts:
2x135x3
225x3
8x315x1
**half without belt, half with.. really focus on speed and glute drive at lockout
405x1
435x5
**bare minimum reps.. don't think I'll push my lighter weeks as much as my heavy ones rep-wise

Rack Pulls (hole 1 open rack):
+small band (standing on it draped over the bar):
135x5
225x5
275x5
315x5
365x5
**hard but nothing crazy

Hip Thrusts - 4xaverage bandx12
Situps (knees bent, weight @ forehead) - 4x45x6


-starting 10 week training cycle today.. going to really focus on driving up my deadlift... I want 600lb so bad!

[Cricket_Fire]

Got my website started for my training business - Real Deal Strength Conditioning. Most posts will be in the blog since I don't know how to change anything on the main page without loads of help haha

Still unfinished, but getting there lol

http://www.realdealstrengthconditioning.com/index.html

[Coke]

Wow, good luck with your training business!...you'll get the 600 deads in a reasonable amount of time too.

[BULK_BOY]

Congratulations Keenan!!

Cool website. Good Luck bro! ;)

[Cricket_Fire]

Thanks guys :)




June 8/10 @ Ironworks (afternoon)

Rotator Cuffs / Dislocates / Pullaparts

Bench:
2x45x8
95x8
135x5
185x3
225x3
230x8 **thought this was gonna be a pr, but checked back and I've done this twice lol... it wasn't super hard this time though and I had no liftoff.. deffinatly going to remember to beat it next time haha

Cambered Bench-Bar Bench:
95x5
135x5
185x5
3x205x5

Cambered Bench-Bar Extensions - 3x65x12
Incline DB Flies - 2x35x12, 35x15

Seated Cable Row (wide neutral handle):
165x8
195x8
3x225x8
**no straps

Reverse Pec Dec - 3xplate 10x12
Hammer Curl - 3x35x10


-decent workout.. quick pace and everything felt strong. Should've pushed for another rep on the bench, but I thought I had already pr'd, and didn't have spotter
-been trying to find the stuff to make a sandbag and Bulgarian training bag the past couple days.. hopefully I can get the Bulgarian bag made today and do a quick conditioning session before work

[Cricket_Fire]

June 8/10 @ Park & Home (night)

Bulgarian Training Bag:
-swings x 5
-overhead twists x 5 (both directions)
-squat jumps x 5
-sideways swings (like throwing water over shoulder) x 5 (both sides)

Did 3 rounds of that, then noticed there were 3 mosquitos on my leg, so decided enough was enough. Just 3 rounds of that was brutal; got my heartrate up, and terrible low back pump lol

Headed home and did some static stretching

[Cricket_Fire]

June 9/10 @ Ironworks

Dynamic Stretch / Hip Flexor Stretch

Bulgarian Training Bag Swings - 3x6
Bulgarian Training Bag Overhead Twists - 2x5 (each side)

Drop Snatch - up to 135x1 and 2 misses @ 155 (lost it forward at bottom both times)

Squat:
185x3
225x3
275x3
315x3
365x1
405x1
435x6 **pr.. crazy hard

Power Squat Machine - up to 3 plates per side x8, and 2x4ppsx6

Bulgarian Training Bag:
-swings
-overhead twists
-zercher clean + squat
-lunge (BTB on back)
**2 rounds, everything for 6 reps

90 Degree Back Raise (BTB on back of neck) - 2x8



-dialed back the weight on my deadlifts to focus on heavy assistance work.. so I'm going to work in a higher range for my squat
-this Bulgarian Bag is so much fun. Great grip work too (duct tape handles don't offer much help lol).. already wishing I had a heavier one for some bigger swings though

[ShooterX]

Nice Training, when is the big Fight. Make sure to TAPOUT the poor guy.

[Cricket_Fire]

lmao what an idiot (guy at the gym asked me if I was "training UFC" when I was playing around with the BTB... anything not done on machines or with a barbell has now become MMA training hahaha)




http://www.youtube.com/watch?v=t4DA2Nw4vtQ

[BULK_BOY]

Nice looking workout Keenan.

Wish I had that much room in my gym.......................grrrrrrrrrrr.

[Coke]

Fine stuff there man, big squats.

[ShooterX]

That BTB looks like it could cause some AFFLICTION to your Upper back.

[Cricket_Fire]

Yeah, but I'll never admit it... my PRIDE couldn't handle that. I DREAM that someday I'll be good enough with it to move up to a 50lb one











June 10/10 @ Ironworks

Liniment / Dynamic Stretch
Bulgarian Bag Swings & Overhead Twists (2x5 each)

Long Jump (from 16" box):
60"x3
2x72"x3
80"x3
+Bulgarian Bag on back:
2x~70"x3

Speed Bench (+doubled minis) - 8x135x3
Military Press - 3x135x5
Laying DB Extension - 3x40x8

Chins (close neutral grip) - 4 singles up to upper arms parallel to ground
**I really need to get decent at chinups if I want to be an athletic trainer lol

1 Arm Machine Row:
180x5
2x205x5
160x10
**no straps

StairMaster Intervals:
30 seconds hard (level 8) // 1 minute easy (level 4)
6 rounds



-decent workout.. right bicep pulling again though

-I just pr'd at 135 and 140 on the militaries a couple weeks ago, so decided to just get some work in... I should really work more volume on these all the time.. such a great lift, I should be putting more focus on it

-I used to atleast be able to do 1 full chinup (lifetime pr of 2 full reps haha).. now I can't get 1. I'm going to do a lot fo frequency on these (partials, band-assisted, and hopefully full-ROM in the next couple weeks)... this is something I want to be fairly proficient at

[Cricket_Fire]

June 12/10 @ Ironworks Parkinglot (morning)

Overhead Medly:
Bulgarian Bag, 3 different stones, some water tube thing
2 rounds, 5 reps per object

Hand-over-Hand Pull + Forward Sled Drag

Tire Flips (pretty light.. heaviest tire we've got right now though)

Truck Pushes (pretty easy)

1 Arm Farmers walk with cambered bench bar (135lb)



-2nd week of strongman training program.. hard to organize anything specific because of everyone's different strength levels and equipment available, but it's going fairly well so far
-nothing was too super taxing today, but I only got 3 hours sleep last night (worked till 4am last night), and then did this... deadlifts this afternoon will be fun lol

[Coke]

Strongman training is going very well dude.

[Cricket_Fire]

Forgot to post my deadlift session lol



June 12/10 @ Ironworks (afternoon)

Deadlift - up to 3x365x1.. felt absolutely terrible, canned it there

Rack Pull (hole 1):
+standing on small band draped over bar:
up to 405x3 (tough but not killer)

Hip Thrusts - 2 sets, average & small band x 8
Weighted Situps (knees bent) - 2x45x8

-felt horrible.. eating was bad, running on no sleep, and too much caffeine










June 14/10 @ ironworks

Liniment / Dynamic shoulder Stretch / Hip Flexor Stretch

Band Assisted Chins - average band, 5 sets of 3

Bench:
45x10
95x5
2x135x5
2x185x3
2x225x3
245x5 **ties pr.. had to bring in grip because right shoulder really hurt today
3x185x8 **closegrip

Cambered Bench - up to a damn hard 225x3
**for some reason this bar feels no worse on my shoulder

Seated Cable Row (wide neutral handle):
195x8
225x8
3x240x5
180x15
**no straps

Hammer Curl / Rotator Cuffs / Pullaparts


-decent session.. didn't beat my bench pr, but tied it with a closer grip and very sore shoulder
-going to take out speed bench from my overhead day and see if that helps

[BULK_BOY]

Take it easy on that shoulder bro. Don't do anything stupid.....like showing off to the kids. ;)

[Coke]

Looks good for both days bro.

[Cricket_Fire]

June 15/10 @ Ironworks

Dynamic Stretch / Lunges / Dislocates / Bulgarian Bag (swings, OH twists)

Squats:
45x5
95x5
135x5
185x3
225x3
275x3
2x315x1
2x365x1
405x2
455x1
465x3 **10lbs under a recent triple pr.. pretty damn hard
3x405x1

Power Squat Machine - up to 3 plates per side x 10, and 4pps x 8
Bulgarian Bag Twists - 3x6


-squats were great. I couldn't have got a 4th rep for the pr today, but the 3 I got were solid, and it was only 10lbs below triple pr
-tried squatting wide in Chucks again... appears I've lost a lot of hip mobility since taking out the wide squats haha. Back in the olympic boots

[SELK]

depth is overrated hahaha

[Cricket_Fire]

Only sissies squat to depth







June 16/10 @ Ironworks

Liniment / Dynamic Shoulder Stretches

Band Assisted Pullups - 3xaverage bandx3 (last rep of each set held @ top)

Military Press:
3x45x8
2x95x5
5x145x3
2x115x8
**I like working volume on these opposed to doing the 1 set rep out.. I'll still rep out if I'm feeling really strong, but going to do a lot more volume work. I'd love a huge press

1 Arm Hammer Strength Row - up to 3x205x5
**Keenan Rows.. heavy and ugly, just like me
**no straps

Laying DB Extension - 40x10, 40x8

StairMaster Intervals - 1 min easy (level 3) // 30 sec hard (level 9), 6 rounds


-good session. Really like Military Press right now.. I'm weak as a kitten on it, but it's such a great lift
-on the last set of extensions my right pec started to cramp up hard... I'm starting to think that the shoulder/bicep issue I've been having is actually something up with my pec... going to do some self massage and stretching on it.. hopefully heal it up quick
-worth noting the militaries felt perfectly fine on the right shoulder/bicep/pec

[ShooterX]

If youve found a weakness and you attack it. Should make a real difference where it counts. RAW BENCH!!!!!!!!!!!!!!!!!!!

[Cricket_Fire]

June 17/10 @ Ironworks

Liniment / Dynamic Stretch / Lunge
Pullthroughs - 3xaverage bandx12

Deadlift:
135x3
225x2
315x1
5x405x1 **good speed
495x1

Rack Pull (hole 1 open rack):
+standing on small band draped over bar:
135x3
225x3
315x3
365x1
405x1
455x1
495x1 **lockout iffy cause bar got caught up on thighs; I got it didn't look great

Hip Thrusts - 3x average & small band x10
Situps (weight @ forehead) - 2x45x8, 45x6


-deadlifts feeling strong.. this ends the first of 3 3-week cycles in my plan. Next will be reverse bands (5 reps week 1, 3 reps week 2, then a single week 3)
-damn near no rest on the hip thrusts because they look rediculous and it's a pain in the ass to get in and out of the setup.. just wanted to get them over with lol

[Coke]

Great pulling Keenan.

[BULK_BOY]

Solid work bro.

[BULK_BOY]

Solid work bro.

[Cricket_Fire]

So nice he said it twice




June 18/10 @ Ironworks

Dynamic Stretch / Dislocates

Box Jumps:
26"x3
28"x3
3x30"x3
5x32"x1
**32" is a new pr. Going for a new pr on box jumps is a terrifying experience lol

Static Stretch

[Cricket_Fire]

June 19/10 @ Ironworks (morning)

Strongman Course:
-tire flips
-arm over arm / backward drag
-overhead medley
-1 arm farmers walk
-circuit (tire flip + farmers + overhead)



June 19/10 @ Ironworks (afternoon)

Dynamic Shoulder Stretch / Dislocates / Pullapart / Hip Flexor Stretch

Bench:
45x12
95x5
2x135x5
185x3
225x3
225x1
245x1
255x3 **pr, and actually moved really well

Cambered Bench:
135x3
185x1
225x1
235x1
245x1 **tough but not quite 100%

Pulldown - 3x135x10
Reverse Pec Dec - x12, x12, x10
Hammer Curl - 3x35x12


-felt really tired going into this (not enough sleep, did strongman earlier, and was in the sun all day), but still pleased with the numbers
-255x3 moved really well, might've been good for a 4th, but didn't want to push it on the shoulder/pec. It felt better than last week, but still soemthing there. Same reason I didn't go any heavier on cambered bench

[Cricket_Fire]

June 20/10 @ Ironworks

Liniment / Dislocates / Pullapart / Lunge

Squat:
45x6
95x3
135x3
185x3
225x1
275x1
315x1
365x1
405x1
455x1
475x1
500x1
**first time squatting 500 without wraps.. actually felt really good. Got great depth (for me at least haha).. stalled in the middle, but there was no thought of "I might miss this"

Rotator Cuffs

Seated Cable Row (wide neutral handle):
120x10
180x8
4x240x6
**no straps


-great session. Squats were solid. The weight felt heavy on my back, but I haven't had over mid-400's on my back in quite a while

[Cricket_Fire]

http://www.youtube.com/watch?v=5jWl4EIzmbk

[Coke]

Fine depth indeed with the 500 raw squats.

[Cricket_Fire]

Cheers Coke





June 21/10 @ Ironworks

Liniment / Dislocates / Pullaparts

Band Assisted Pullups (close neutral grip) - average x 3, 4, 3

Military Press:
3x45x5
95x5
135x3
5x155x1
2x115x10

Military Press Starts (pause at clavicle, press to forehead) - 3x155x3

1 Arm Hammer Strength Row - up to 3x205x6 & 160x12
**used straps this week.. did one 205 set without them but I'm deadlifting tomorow so want to keep hands from getting tore up

Rotator Cuffs


-decent session. Noticed last night I'm heavier than I've ever been... not good lol. Was 290 last night
-militaries don't bother right shoulder at all

[Cricket_Fire]

By the way I know it's ultra-gay I'm wearing a singlet in the gym, but it really helps see my depth lol. I only take my shorts off during the sets I'm filming, I swear hahaha

[BULK_BOY]

Nice presses mate.
Almost tied you today with Militaries.:clown:

Don't worry about the extra weight.....it's what us Strongmen use to move some serious weight!:evillaugh:

[SELK]

that squat looked great.. nice work.

[Cricket_Fire]

June 22/10 @ Ironworks

Liniment
Pullthroughs - 2xlargex8

Deadlift:
3x135x3
3x225x3
315x1
5x335x1
365x1
405x1
445x5
**felt a big twinge in right hamstring all day, decided to cut it there

Snatch-Grip Shrugs
Tyre Flips


-bad workout.. I'm getting a lot of little twinges all over lately. I think I'm training too frequently lol

[SELK]

I think frequent training is awesome.. but you gotta build it up slowly. **** workouts just happen sometimes though, gotta remember you just hit a heavy squat too.

[Cricket_Fire]

That's more what I was talking about - I love training frequently and definately think it benefits me, but lately it's been all heavy workouts, every day. Feels like I've been doing a whole 4 day training week in a row, taking a day off (or even just light), then another 4 heavy ones in a row lol. I need to go back to some light olympic stuff, some plyo/sprint work, and maybe even an off day here or there ;)

[Cricket_Fire]

June 24/10 @ Ironworks

Liniment / Hip Flexor Stretch / Dislocates
Blast Strap Pushups and Face Pulls (hoping it'll help shoulder)

Bench:
2x45x8
95x6
2x135x5
2x185x3
225x3
225x1
235x7
**I took an 8th rep.. really think I would've had it but spotter grabbed it when it slowed down

Band Assisted Pullups - average x 4, 4, 4, 3

Floor Press (hands just inside rings):
95x8
135x5
185x5
205x5
215x5 (5lb pr)
225x5 (15lb pr)
**highest 5 repper I could find was 210 a few months ago, so very happy with this

Seated Cable Row (wide neutral grip):
3x240x8
**no straps

Face Pull - 3 sets
Band Pushdown - 3 sets
Hammer Curl - 2 sets
Rotator Cuffs - 2 sets

-very pleased with this workout.. big floor press pr and would've had a bench pr but spotter was over-anxious
-shoulder/pec still hurting... really wish I knew wtf was wrong with it. Hurts most at the bottom of a bench starting to press back up (but no worse with the cambered bar)

[ShooterX]

Maybe you should consider a Protective Device they have to keep you Safe. I think they are called Bench Shirts.
Supposed to protect Pecs and shoulders from injury.

[BULK_BOY]

You should probaly get it massaged............break up the scar tissue and get the blood flowing mate.

[Cricket_Fire]

I deffinately need to get a solid shirted session in soon. Been really busy but we should get a workout in sometime in the next week or 2


Massage would be real nice aha





June 24/10 @ Ironworks (midnight)

Squat - up to 445x5 in inzer wraps

Deadlift:
+reverse larges (choked @ chin height):
up to 545x1 no belt


-really fired up tonight for some reason so decided to squat and pull around midnight
-did the reverse bands without a belt cause I'm awesome

[Coke]

Very impressive squats and deads dude.

[Cricket_Fire]

Thanks bro




June 26/10 @ Ironworks

Liniment / Scapular Wall Slides (2 sets) / Serratus Pushups (5x8)

Hammer Strength Pulldown - 3x45x10, 2x90x8

Pullups - x1, x1, x1 (held at top)
Hanging Scapular Retractions - x5, x5, x5

1 Arm Hammer Strength Row - up to 205x8
1 Arm Hammer Strength Row - 2x90x10

Hip Thrusts - 3xaverage bandx12

Band Pulldowns - 2xsmall bandx12
H Rolls - 3x20x12
Rotator cuffs


-really tired but decided to get in a quick upper back workout. Everything done really strict except the 1 arm rows
-it's taking longer than I thought to get better at pullups lol. Need to work in more volume on these

[Chris Rodgers]

Great squat without wraps man...you suck in gear!! lol If you had my carryover you would be squatting 850, haha.


Are you going to SSA Nationals in 3 weeks?

[Cricket_Fire]

Problem is my suit was a really old single ply (with some gangsta 2 ply breifs underneath lol). I need a good suit now

Nah I won't be there

[SELK]

When you get a good suit you will see some huge carryover. For me it took about a year (did 3 meets in that year) training in my squat gear every week until I finally got comfortable in using it, i am a slow learner haha. Now that I have the hang of it, 8-10 sessions before a contest will get me 300+lbs carryover :D

[Cricket_Fire]

Can't wait aha. I'd love to hit 800+. Really pushing for a 600lb belt-n-wraps squat right now








June 27/10 @ Ironworks

Liniment / Scapular Wall Slides / Serratus Pushups

Band Assisted Pullups:
average band x5, x5, x3, x3, x2, x2
**20 total reps.. try and get 20 in less sets next time

Military Press:
45x5
95x5
115x5
3x140x5

Military Press Starts (clavicle to forehead, pause @ bottom):
155x3
2x175x3

Pushdown - 4xaverage bandx15
Pulldown (close neutral grip) - up to 210x5 with straps
Reverse Pec Dec - 3x10
Rotator Cuffs

StairMaster Intervals:
1 min easy (level 3) // 30 seconds hard (level 9)
6 rounds


-good quick workout. Going to work on getting 20 reps on band assisted pullups in 3 sets, then start upping the total reps

[Cricket_Fire]

June 28/10 @ Ironworks

Liniment / Hip Flexor Stretch
Pullthroughs - 2xlarge bandx10

Deadlift:
135x6
225x1
315x1
5x365x1
405x1
475x3
**felt way heavier than 475x3 should've... I've been staying away from going for rep pr's on the deadlift and I think it's costing me

Reverse Band Deadlift:
+reverse larges @ chin height:
315x1
405x1
495x1
545x1
565x1
585x1
**lockout not beautiful, but got it

Ham Curls (1 leg) - 3xsmall bandx15
Bent Leg Situps (weight on top of head) - 2x45x5


-decent session. 475 felt heavier than it should've, and I think that might be because I've cut out the high rep work from my deadlifting ~ i've just been doing the bare minimum every week
-got the 585 but the last inch was iffy
-the band setup took off almost exactly 135lb from the bottom, and let go 3-4" from the top
-need to be more consistant/frequent with glute work and hip flexor stretching

[BULK_BOY]

June 28/10 @ Ironworks
**felt way heavier than 475x3 should've... I've been staying away from going for rep pr's on the deadlift and I think it's costing me


Yup.:tuttut:

[Cricket_Fire]

June 29/10 @ Ironworks

Dislocates / Pullaparts / Serratus Pushups / Dead Hang from chinup bar

Bench:
45x10
2x95x5
2x135x5
2x185x3
225x3
225x1
250x4 (help on 5th)
**ties pr.. more importantly though, no pain in pec/shoulder

Floor Press (hands just inside rings):
45x5
135x5
185x3
225x3
3x245x1
**not too tough, but started to feel a little in pec/shoulder, so stuck here.. heavier next week

Pushdowns - 4x12
H Roll - 2x20x15
Metal Militia Shoulders - 2x20x8
Hammer Curl - 2x40x8

Stair Master Intervals:
1 minute easy (level 3)
30 seconds hard (level 9)
7 rounds


-decent session; not too happy with missing that 5th rep, but I'm very pleased my shoulder/pec held up this well today.. something I'm doin must be working (started taking glutamine along with the rehab/prehab stuff)

[ShooterX]

I could be in Sarnia, Wednesday, Friday and Saturday this week. let me know.

[Cricket_Fire]

I'm doin upper back work tomorow at 3:00, Military Press Friday, and running strongman course Saturday

You wanna train Friday? I'll bench and military press

[Cricket_Fire]

June 30/10 @ Ironworks

Liniment / Scapular Wall Slides
Box Jumps - up to 32"x3

Pullups - 5 singles
Band Assisted Pullups - average band x 5, 5, 4, 3, 3
Shrugs - up to 405x8 & 495x5
Seated Cable Rows (close neutral grip) - up to 225x10
Seated DB Cleans - 3x20x12

Serratus Pushups / Rotator Cuffs / Hanging Scapular Retractions


-good workout.. feeling more comfortable with pullups. Still not near as good as I'd like (very much doubt I'll be able to get my goal of 5 bw pullups by the end of this training cycle.. maybe 3)
-going to try and stick to a weekly training schedule now.. I keep pushing training days early a day or 2, which could deffinately be holding back my recovery... I'll still be doing something minimum 6 days a week, just scheduled better lol

[BULK_BOY]

Solid Shrugs Bro.

[Cricket_Fire]

July 1/10 @ Ironworks

Liniment / Dislocates

Squat:
45x5
135x5
185x5
225x3
275x3
315x1
365x1
405x1
+Inzer Wraps:
475x3
**probably good for another rep, but hungover squats suck

Bentleg Situps - 3 sets
Band Abductions - 3 sets
Hammer Strength Rows - 2 sets

[Cricket_Fire]

July 2/10 @ Ironworks

Liniment / Serratus Pushups / Dislocates / Pullaparts / Hip Flexor Stretch

Military Press:
2x45x8
2x95x5
135x3
5x155x3

1 Arm Hammer Strength Rows - up to 3x205x8 (no straps)
Pulldowns (close neutral grip) - up to 205x8 & 220x5 (used straps)

[Coke]

Dayum, been at it everyday Keenan.

[Cricket_Fire]

Cheers Coke - just love bein in the gym killin it lol




July 3/10 @ Ironworks (morning)

Med Ball Throws
Tire Flips
Rock Overheads (3 rocks over the fence)
Tire Battles

-nice quick strongman conditioning workout.. nothing super strenuous
-back in later tonight for "ultimate athelte trainign!!!!!" aka jumping and pullups

[Cricket_Fire]

July 3/10 @ Ironworks (night)

Dynamic Stretch

Box Jumps - up to 5x32"x1

Pullups - 5 perfect singles, 1 not quite high enough
**all done with close neutral grip

Band Assisted Pullups - 5x average band x3
Pushdowns - 2x small band x50
Hammer Curls - 2x40x8

Eliptical - 30 mins


-got no sleep and spent all day in the sun so knew it was going to be a bad workout... scheduled Saturdays from now on to be unimportant stuff ("athletic workouts" lol)
-pullups were solid, but for some reason my left elbow started to really ache... my body hates me right now

[Cricket_Fire]

July 5/10 @ Ironworks

Liniment / Dynamic Stretch / Hip Flexor Stretch
Pullthroughs - 2xlarge bandx12

Deadlift:
135x6
225x3
275x1
315x1
365x1
3x405x1
2x505x1
**slow at lockout, but steady. 2nd one much better cause I took my time at lockout.. need to not get so ancy

Rack Pull (hole 1.. below knee):
315x1
405x1
495x1
545x1
585x1
**10lb pr.. solid pull too. Lockout was great. Started to lose grip after weight was fully locked out, which kinda sucks cause that hasn't happened in forever lol. Hopefully it's just a 1-off and not something I need to work on (I think it was just hand getting pulled open while dragging up leg)

Step Ups (14" box):
135x8
**piss easy, but my hands fell asleep... deffinatly need safety squat bar for this kind of stuff, shoulders can't take being jacked back like that for that long lol

1 Leg Ham Curls - 3xaverage bandx12
Pallof Press - 3xsmall bandx12


-damn good session
-I think I've been too obsessed with making my pulls fast.. as soon as the first 505 slowed down I got panicked, but the 2nd one was fine cause I wasn't worried about it. Realizing I'm a fairly fast deadlifter has ruined me lol

[Coke]

Superior effort all around man.

[Cricket_Fire]

Cheers






July 6/10 @ Power Attic

Liniment / Dislocates / Hip Flexors

Bench - up to 260x1, and 260x2
+Chains - 155x3, 2x135x3

Bench:
+single ply Katana:
315x3
365x2
405x1
455x1
**none touched... shirt is super tight lol

Metal Militia Shoulders - 2x20x10
Pushdowns - 2x15


-good workout with Shooter. Shoulder/pec felt fine the whole time
-260 felt pretty damn heavy for some reason. Think 260x2 is a default pr

[ShooterX]

I wonder why when we train together we have almost No Volume yet we're both exhausted. Seems like we dont do much but alot of weight gets lifted.

[Coke]

Killin' it on the bench bro.

[Cricket_Fire]

I think getting me into that Katana tired us both out hahaha





July 7/10 @ Ironworks

Dynamic Stretch / Hip Flexors
Kettlebell Swings & Snatches (30lbs)

Box Jumps (from stand still) - up to 32"x3
Long Jumps (from 16" box) - 3x~84"x3

Pullups (close neutral grip) - 5 good reps, 1 more not high enough
Pullup Negatives - 3

Seated Cable Rows (close neutral grip):
+straps:
180x10
210x8
240x8
255x6
270x5 **ugly

Pulldown (straight handle):
+straps:
3x190x10

Seated DB Cleans - 3x25x10
Kettlebell High Pulls - 3x30x12 (no rest between arms)
Hammer Curls - 40x10, 2x40x8


-good workout. Stupidly hot... think I lost 100lbs over the course of this workout
-jumps feeling better and better (first time hitting 32" box without a step into it)

[BULK_BOY]

I'm with you about the Heat......& The Humidity is just redunkulus!!!!!!

Still, Big Back Rows there mate. ;)

[Cricket_Fire]

July 8/10 @ Ironworks

Dynamic Stretch / Dislocates
OH Squats / Drop Snatches 45-95lbs

Squat:
135x5
225x3
275x3
315x1
365x1
405x1
455x1
510x1
**depth was solid.. it was a tough lift, but there was definately more there. 10lb belt-only personal record

SSB GM - up to 315x3
Pullaparts - 3xminix15


-good session. Used wraps the last couple weeks, but tbh I'm happy without them for now - the sides of my shins seem to start to hurt if I use wraps, but are fine without

[Coke]

Mighty squats and GMs dude.

[Cricket_Fire]

July 12/10 @ Ironworks

Dynamic Stretch / Hip Flexor Stretch

Box Jumps:
up to 34"x1 (pr)... took me about 15 minutes to get the balls to try this. I hate trying a new pr on box jumps, so scary ahaha. Took 1 step into it

Deadlift:
135x5
225x2
3x315x1
405x1
455x5
**slow and steady

Rack Pull (hole 1, standing on 2 stacked up 45lb plates.. bar at mid-shin):
225x1
315x1
405x1
495x1
565xmiss (moved VERY slow off the pins)
565x1 (much better)
585xmiss (gassed.. got it to knee caps but couldn't move anywhere past lol)

Ham Curls - 4xaveragex12



-decent session.. I was pissed when I missed 565, so came back and hit it (very tough, but it was constantly moving from start to finish). 585 just wasn't happening today

[BULK_BOY]

Solid Pulls Bro! ;)

[Cricket_Fire]

July 13/10 @ Ironworks

Liniment / Dislocates / Pullaparts / Serratus Pushups

Band Assisted Pullups - average x 6, 5, 5, 4

Bench:
45x12
2x135x5
185x5
225x3
240x6 **pr

Pushdowns - 2x15
Metal Militia Shoulders - 2x20x12


-felt really tired and not focused today... probably combination of big deadlift session yesterday and no caffeine.. oh well, still did decent on the pullups and got a rep pr, so can't complain

[Cricket_Fire]

July 14/10 @ Ironworks

Liniment / Dislocates / Lunges / OH Squats

Bunch of different types of high pulls and clean pulls (up to 3x315x3 hang clean pulls)

Seated Cable Rows (wide neutral handle):
+straps:
up to heavy and ugly.. can't remember weight, too lazy to check notes

Pulldowns - 3x210x8
Seated DB Cleans - 3x25x12
Hammer Curls - 40x10, 30x10

[BULK_BOY]

Pulls look solid bro.

[Cricket_Fire]

July 15/10 @ Ironworks (2:30pm)

Liniment / Dislocates / Lunge
Pullthroughs - 5x average band x10

Squat:
135x5
225x3
315x3
365x1
405x1
455x4 **supposed to hit 5 but 4th was super hard
315x23 **I almost died on this set lol

Bunch of random hip movements with bands - 5x10 total
EZ Bar Curls - 3x12


-I'm pretty sure 455x4 is some kind of pr... I was supposed to hit minimum 5 reps this week but I've apparently let my poundages get a bit too heavy aha
-315x23 is for sure a wrapless pr.. I have a sick feeling it ties my rep pr in convict wraps. However depth on these was for sure better than last time I did this
-need bigger gunz

[Cricket_Fire]

There's a vid of both top squat sets if anyone gives a ****... nothing super exciting but if anyone desperately needs to see them I'll upload em lol

[Coke]

Wow man, super day with the squats!!

[BULK_BOY]

There's a vid of both top squat sets if anyone gives a ****... nothing super exciting but if anyone desperately needs to see them I'll upload em lol

Post them bro!

Nice work BTW. ;)

[ShooterX]

July 15/10 @ Ironworks (2:30pm)

-need bigger gunz

Im no Ronnie Coleman, but I find the Biceps respond well to Triples. Charles Poliquin agrees with me.

Triceps respond to Direct Volume. and Increasing the Raw Bench.

[Cricket_Fire]

July 17/10 @ Ironworks

Hip Flexor Stretch / Dislocates / Pullaparts / Rotator Cuffs

Military Press:
45x10
95x5
3x145x5

DB Bench - 3x80x8, 80x6

1 Arm Hammer Strength Row:
up to 3x205x6 (no straps)

Pushdowns - 4 sets
Hammer Curls - 3 sets
Reverse Grip Ez Curl - 4 sets
Finger Curl - 2 sets


-pumpin mah gunz

[BULK_BOY]

July 17/10 @ Ironworks
-pumpin mah gunz

So, ya got em up to what? 14", 15" ? LOL! J/K :)

Ready for tomorrow?:moon:

[Cricket_Fire]

13.5" with a pump




July 18/10 @ Ironworks

Did some pullups, pulldowns, face pulls, and various other stuff that isn't important

[BULK_BOY]

13.5" with a pump




July 18/10 @ Ironworks

Did some pullups, pulldowns, face pulls, and various other stuff that isn't important


haha alright! your gunz are as Big as mine now. We'll really show up Shawn now!!:evillaugh:

Is he coming?

[Cricket_Fire]

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

[Cricket_Fire]

July 19/10 @ Ironworks

Deadlift - few speed singles at 315 & 365, then up to 495x3

Reverse Band Deadlift:
+reverse larges @ chin height:
315x1
405x1
495x1
545x1
565x2 ugly reps
595xmiss at very top

Pullthrough - 5x average band x10

[Cricket_Fire]

July 20/10 @ Ironworks

Liniment / Rotator Cuffs / Serratus Pushups
Seated DB Cleans - 3x20x10

Bench:
45x12
2x135x5
185x3
225x3
245x1
265x3 **awesome pr

Seated BB OHP (with Fat Gripz) - 4x8
Fatman Pullups (with Fat Gripz) - 4x6

Seated DB Cleans - 3x30x10
EZ Bar Curls - 4x50x10


-just like I'm doing 100 reps of glute work on squat and deadlift days, I'm going to start doing 60 reps of rear delts on bench days (30 before, 30 after). Just a way to make sure I actually do it since it's work I'm not a big fan of... having a specific amount of volume to hit will help
-finishing off this week of training, then taking a week's rest (in Vegas lol), then a test week

[Coke]

Great job for both days man.

[Cricket_Fire]

Thanks bro





July 21/10 @ Ironworks

Liniment / Rotator Cuffs / Serratus Pushups / Hip Flexors

Seated Cable Rows (wide neutral handle):
165x8
195x8
225x8
255x6
270x5
280x5
210x10
**no straps on any of these

Fat Gripz Incline DB Bench (height 5) - 2x70x10, 2x70x8, 55x12

Pulldown (straight handle):
+straps:
4x210x10

Shrug w/ Fat Gripz - bunch of sets of 135x12 and a couple 185x3
Pushdown - 2 mini bands x25, x25, x25, x25
Hammer Curl - 45x8, 45x8, 30x10 (last set with Fat Gripz)



-accessory work today, and got a chance to play around with the Fat Gripz a bit more... pretty embarassing barely being able to hold 185 lol

[Cricket_Fire]

July 22/10 @ Ironworks

Liniment / Hip Flexors

Hip Thrusts - average band x 20, 20, 10

Squat:
95x5
135x5
185x5
225x3
275x3
315x1
365x1
405x1
455x1
500x1 **really ****ty... I was hopin for a double at this weight, but 1st rep felt really off and had no speed, so shut it down there

SSB Split Squat - 5x45x10
DB Row w/ Fat Gripz - 3x50x15


-if I stick with this glute work (50 reps before, 50 reps after), it'll really help... sticking to it is the biggest problem though
-last set of squats sucked.. had none of the speed out of the hole that I rely on while squatting lol

[Coke]

Huge squats there just the same, 500s are no joke.

[BULK_BOY]

Nice Squats bro. ;)

[Cricket_Fire]

TThanks guys. If I wanna get where I plan on going, I better start lookin at 500 as a joke lol





July 23/10 @ Ironworks

Dislocates / Rotator Cuffs / Serratus Pushups

Military Press - up to 3x160x3

Rack Pull (hole 2.. where the doctor hammers to test reflex lol):
135x5
225x3
315x1
405x1
495x1
545x1
585x1
615x1
**10lb pr from this pin

Fat Gripz DB Bench - 2x80x8
Reverse Grip Ez Curl - 3x50x12
Pushdowns - 2 minis x 25, 25, 25


-decent workout.. really tired but decided to do some rack pulling on a whim. Didn't bring my Chucks so just pulled in bare feet
-615 was pretty friggin hard, but not a total grinder

[Coke]

Awesome rack pulls, especially on the fly guy.

[Cricket_Fire]

July 24/10 @ Ironworks

Liniment / Rotator Cuffs / Dislocates

1 Arm Hammer Strength Rows:
45x12 (Fat Gripz)
2x90x8 (Fat Gripz)
+straps:
135x8
180x5
205x8
225x5
**heaviest I've gone on this movement

Fat Gripz Shrugs:
45x15
135x15
5x185x3

EZ Curl (normal grip and reverse grip):
2x70x6
3x50x8

EZ Bar Skull Crusher:
4x50x10



-meh workout.. happy with the rows.. the rest was just killing time lol
-last training session of this cycle... a week's rest in Vegas now followed by a test day. Goals are 525/285/585/175 (last is military press)

[BULK_BOY]

Awesome rack pulls, especially on the fly guy.

He is pretty white. LOL!


Sorry Keenan. Have fun in Vegas.:alcoholic::alcoholic::alcoholic:

[Cricket_Fire]

July 31/10 @ Ironworks

Liniment / Dynamic Stretch

Deadlift:
2x135x3
2x225x1
315x1
365x1
405x1
495x1
565x1
**18.5lb pr.. really damn hard


-tried to squat after this, but felt like I got hit by a train after the 565... took forever to lock it out

[SELK]

Really close to 6 plates.. nice work.

having a weak lockout sucks.. you probably deadlift like me and the squat will bring up the lower end of the pull but the top end is a constant struggle haha.

[SELK]

also.. put the battle of montreal in january on your radar!

[Coke]

Props on those deads, looking outstanding.

[Cricket_Fire]

Thanks guys

Yeah bottom end I usually have great speed, it's the last 3 inches that stop me haha.

I like the sounds of Montreal in Jan... I'm thinking of doing at Asylum meet in NY in October, so Jan would be a good time for the next one....

[BULK_BOY]

Congrats on the PR Keenan. Sweet pull! ;)

[Cricket_Fire]

Thanks bra




Aug 1/10 @ Ironworks

Liniment / Rotator Cuffs

Hammer Strength Pulldown - 3x8

1 Arm Hammer Strength Row:
45x8 (Fat Gripz)
90x8 (FG)
3x115x8 (FG)
+Straps:
135x6
180x6
225x6 (ugly)

Pulldown (wide straight handle):
+straps:
3x195x12

Hammer Curl:
45x10
2x30x10 (FG)

Reverse Pec Dec - 3x12



-good quick upper back session
-probably not smart since I'm testing my raw bench tomorow, but I was bored and wanted to train

[Cricket_Fire]

Aug 2/10 @ Power Attic

Liniment / Rotator Cuffs

Bench:
4xshameful
5x135x10 w/ giant ez-bar

MM Shoulders - 3x20x10
Band Pushdowns - few sets x bunch of reps
Muscle Snatch - 3x45x10
Shrug - 3xlight weightsx8






Aug 3/10 @ ironworks

Liniment
Hip Thrusts - 5xrandom setupsx10

Squat:
45x8
135x5
225x3
2x315x1
2x365x1
405x5 **bare minimum.. right quad in rediculous pain all day

Box Squat (wearing chucks, wide stance):
+14" box:
45x3
135x3
225x1
3x315x1
**just getting used to squatting like this again... feel tighter in hip adductors than I used to

45 degree Back Raise - 5x10 focused on glutes

[Cricket_Fire]

Monday:
50 reps glutes
5/3/1 Squat
Equipped Squat (weeks I can't gear up I'll do band work)
50 reps glutes
Abs

Tuesday:
5/3/1 Bench
Shirt Work (mostly just technique)
BBB Bench
Bodybuilding crap

Thursday:
50 rep glutes
5/3/1 Deadlift
50 rep glutes
Hams/Abs

Friday:
5/3/1 Military Press
BBB Military Press
Raw bench movement (pause, cambered bar, etc) 3-5x3-5
Bodybuilding stuff

Saturday:
upper back and whatever else I feel like

[Cricket_Fire]

Decided to compete in October at the Asylum.. above is my plan

[Cricket_Fire]

Aug 4/10 @ Ironworks

Liniment / Dislocates / Rotator Cuffs / Serratus Pushups

Bench:
2x45x5
2x135x5
185x3
225x10 (1 rep pr)
5x145x10
**shoulders kinda aching and right quad made my normal setup impossible, so happy with this

1 Arm Hammer Strength Row (sitting sideways) - 3x45x12

Incline DB Bench (incline lvl 5):
2x70x10 (Fat Gripz)
45x15 (Fat Gripz)

Pushdown - 2 mini bands x 33, 33, 33
Face Pull - small band x 25, 25, 25, 25


-tough workout but solid all around
-think this kind of volume & rep work will help get me stronger

[Cricket_Fire]

Aug 5/10 @ Ironworks

Liniment / Hip Flexor Stretching

Pullthroughs - 5xlarge bandx10
**brutal low back pump.. might use a lighter band if I do these before deadlifts again

Deadlift:
135x1
225x1
315x1
2x405x1
425x9
**pr.. touch-n-go

Hip Thrusts - 5xlarge bandx10
Standing Abs - few sets different ways


-decent session.. back to pushing my rep sets on the deadlifts
-I have no problem off the floor so for now I'm probably going to stick with touch-n-go reps for any sets above 5... I can't be bothered pissing around at the bottom; takes too much time lol
-glute work is boring and all of it looks like sex

[ShooterX]

Aug 5/10 @ Ironworks

-glute work is boring and all of it looks like sex

There you go turning all the Ladies in the Gym on again.

[Coke]

Good stuff man, fine back-to-back efforts.

[Cricket_Fire]

Aug 6/10 @ Ironworks

Liniment / Rotator Cuffs / Serratus Pushups

1 Arm Hammer Strength Row:
45x10 (FatGripz)
90x10 (FG)
135x8 (FG)
+Straps:
180x6
3x225x5
135x15

Pulldown (wide straight handle):
+straps:
3x195x12

Seated DB Cleans - 3x30x8
Shrug - 4x135x8 (FG), 2x315x12 (straps)
Reverse Grip EZ Curl - 3x50x10


-bodybuilder workout cause I'm jacked
-upper back work is by far the most fun you can have with your clothes on and no beer

[ShooterX]

Thats a Workout i would have loved to be there for. Tuesday in Sarnia??

[Cricket_Fire]

Sounds good to me

[Cricket_Fire]

Aug 7/10 @ Ironworks

Bunch of boring warmup stuff

Military Press - 5x135x5
DB Bench - 4x80x8
1 Arm Hammer Strength Row - 3x90x12 (Fat Gripz)



-about as intense as a fluffy white kitten

[BULK_BOY]

As good as Cottonelle?

[Cricket_Fire]

Almost lol



Aug 9/10 @ ironworks

Liniment / Hip Flexor Stretchin

Hip Thrusts - 3xaverage bandx15

Squat (Oly shoes, raw stance):
45x8
135x3
185x3
225x3
275x1
315x1
365x1
405x1
425x7
**pr.. surprisingly easy (think I had one more left in the tank)

Box Squat (wide stance in Chucks) (14" box):
+large bands:
45x2
135x2
225x2
3x315x1
**just getting used to wide squatting still, starting to add a bit of top end weight.. still feels strange, but it's been a while

45 Degree Back Raise (focus on glutes) - 5x10 with 25lb plate

[BULK_BOY]

Solid Squats bro! Nice work. Keep it up mate.

[Cricket_Fire]

Aug 10/10 @ Ironworks

Warmup stuff till I'm sweaty and bored

Bench:
45x10
95x5
135x5
185x3
225x3
240x8 **pr
5x155x10

1 Arm Hammer Strength Row (sideways, crossbody) - 3x45x15
Incline DB Bench - 70x12, 2x70x8 (Fat Gripz)
Pushdown - small band x 25, 25, 25, 25
Face Pull - small band x 25, 25, 25, 25

[ShooterX]

Aug 10/10 @ Ironworks

Warmup stuff till I'm sweaty and bored


Thats what she said !!!!!!!

[rob spitzner]

nice bench pr. how wide is your raw squats stance and do the squat shoes have a raised heel?

[Cricket_Fire]

hahahahaha

Bob, I'm using olympic shoes right now (so yeah they've got a heel). My stance isn't narrow, but deffinatly not really wide. A bit wider than shoulder width

[Cricket_Fire]

Aug 11/10 @ ironworks

Liniment / Rotator Cuffs / Pullaparts

Seated Cable Row (wide neutral grip):
+straps:
150x10
195x10
210x8
225x8
240x8
260x8 **ugly
3x210x8 **strict

Vogelpohl Pulldown - 75x15, 3x90x12
Seated DB Clean - 4x30x10
Hammer Curl - 2x45x10, 2x35x8 (Fat Gripz)
DB Fly - 35x8


-decent session... terrible low back and rear delt pumps

[Cricket_Fire]

Aug 12/10 @ Ironworks

Liniment / Hip Flexor Stretches
Pullthroughs - 5xaverage bandx10

Deadlift:
135x2
225x1
6x315x1
405x1
455x8 (touch-n-go)
**pr.. pretty damn tough

Shrug - few with Fat Gripz, few without.. nothing heavy
Band Goodmorning - 4xaverage bandx12
Football Bar Curls w/ Fat Gripz - a couple x the pump



-decent session. Going to start keeping rep records for pause and touch-n-go sets

[Cricket_Fire]

Aug 13/10 @ Ironworks

Boring warmup stuff

Military Press:
2x45x6
95x5
5x145x5

1 Arm Hammer Strength Row - 3x135x8 (Fat Gripz)
Pushdown - 120x20, 150x12, 165x10, 3x150x8
MM Shoulders - 2x25x10, 2x30x8
DB Shrug - 3x115x20 (with straps)
Pec Dec - 5 sets
Rear Laterals - 2x40x8, 30x15


-good hypertrophy session.. quick pace throughout
-I'm pretty sure it was the dumbell flies that caused my shoulder problem a little while ago (since I stopped them I've had no shoulder problems). I still feel like my pecs need some "activation" work (I swear they do nothing when I press lol). Pec Dec feels ok so I'll try it for a while.. see if it helps my pathetic raw bench lol

[Cricket_Fire]

Aug 14/10 @ Ironworks

1 Arm Hammer Strength Row - up to 3x225x6 and 135x20 (straps used)
Seated DB Clean - 3x30x10
Pulldown - 3x210x8
Pec Dec - 3x15


-quick upper back/recovery session

[Cricket_Fire]

Aug 15/10 @ Bruce's Place

Squat - up to 505 in single ply viking.. suit proceded to explose at 505. Went raw 415x3 and 505x1

Deadlift from chains (below knees) - up to 585x1


-looks like it's time for a new suit lol

[Coke]

Big day with the squats and deads man.

[Cricket_Fire]

Aug 16/10 @ Ironworks

Hip Thrust - 3xaverage bandx20
Squat - up to 455x1
45 Degree Back Raise - 5x45x10
Ham Curls - 2xsmall bandx15
Standing Abs


-decent quick session
-squatted yesterday, but felt like training today. Just did bare minimum on the squat, and some glute work

[Cricket_Fire]

Aug 16/10 @ Park

Decided I'm the ultimate athlete, so ran up and down a hill 15 times tonight

[Cricket_Fire]

Aug 17/10 @ Power Attic

Rotator Cuff Stuff

Bench:
45x10
95x5
135x5
185x3
225x3
250x5 **pr
+2 ply Rage X:
315x2
405x2
**shirt rediculously tight.. 405 was nowhere near touching

Bench - 5x165x10
Rear Delt Laterals - 35x8, 45x8 2x35x12
Face Pull - average band x 20, 15, 15
Pushdown - average band x 20, 15, 15
Hammer Curl - 2x45x12


-good session at Shooter's gym
-my double ragex is stupidly tight now. I'm gonna need more shirt work than I originally thought leading up to this meet lol
-ran the hill at the park 10 times this morning

[ShooterX]

Strongest youve looked at my gym. Too many times you come here and shoot for a PR and miss.

[Cricket_Fire]

Aug 18/10 @ ironworks

Rotator Cuff Stuff

Seated Cable Row (wide neutral handle):
165x8
180x8
195x8
+straps:
210x8
225x8
240x8
255x5
270x5
285x5

Vogelpohl Pulldowns:
75x20
90x15
2x105x12

Pec Dec - 4x12
MM Shoulders - 2x30x8


-good quick accessory workout

[Cricket_Fire]

Aug 19/10 @ Ironworks

Hip Flexor Stretch
Pullthroughs - 4xaverage bandx12

Deadlift:
2x135x3
2x225x1
315x1
5x365x1 **speed pulls, sumo and conv
405x1
475x7 **touch-n-go pr.. damn hard

Band Goodmorning - 3xaverage bandx15
Shrug - 4x135x15 (Fat Gripz)
EZ Curl (reverse grip) - 3x50x12


-good session.. 475x7 was stupidly hard. Almost lost my grip on the last rep. I have a sick feeling it was my body's way of compensating for the lockout (let the bar slide down fingers instead of trying to move it up more.. same as rolling wrists back at lockout on bench instead of the bar actually moving lol)... still, not a fan of the thought of my grip becoming a problem. Going to try and work more without straps
-I have a burning passion for glute work.. I can't wait until some other muscle is weak

[Coke]

Serious day with the deads bro, props.

[Cricket_Fire]

Cheers





Aug 20/10 @ ironworks

Foreplay

Military Press - up to 3x155x5
**supposed to be 5x5 but right wrist killing me and only 3 hours of sleep

1 Arm Hammer Strength Row - 3x135x10 (Fat Gripz)
Pushdown - 3x150x10
Rear Laterals - 45x10, 2x35x12
Pec Dec - 4x12
DB Shrug - 115x15
Hammer Curl - 35x15 (FG), 35x12 (FG)


-good quick session
-worked the doors till 3:30am, had to get up to train at 7:30am... not happy

[BULK_BOY]

Cheers
-worked the doors till 3:30am, had to get up to train at 7:30am... not happy

Ouch! Get some sleep Boy!

And don't forget the Zerchers...........:ninja::nod:

[Cricket_Fire]

Aug 23/10 @ ironworks

45 Degree Back Raise - 5xbwx10

Squat:
45x5
135x3
185x3
225x3
275x3
315x3
365x3
405x1
415x11
**needed 8 for a pr, so pretty damn pleased with this

Sumo Deadlift:
135x1
225x1
315x1
405x1
455x1
500x1
515x1
**old raw sumo pr 485, so this is great too lol

45 Degree Back Raise - 4xmini bandx12



-great session
-someone took rack, so swapped squats against bands for sumo deads

[BULK_BOY]

Nice work bro!

[Coke]

Totally awesome effort guy.

[Cricket_Fire]

Aug 24/10 @ Power Attic

Rotator Cuff Stuff

Bench:
2x45x5
2x135x5
185x3
225x2
245x1
265x1
275x1
285x1 **10lb pr
235x10 **also 10lb pr lol
5x145x10

Rear Laterals - 4x35x10
Pushdown - average band x 20, 20, 15
Hammer Curl - 3x50x8
Dumbell Extension - 3x35x10
TBar Row - 3x90x12


-good session.. felt great so worked up to a new pr. Left out the shirt work today.. replaced it with lots of high rep garbage movements lol

[Coke]

Glad to see you rocking new benching PRs Keenan.

[Cricket_Fire]

Cheers bro



Aug 25/10 @ Ironworks

Rotary Club

1 Arm Hammer Strength Row:
45x8
90x8
135x8
180x8
+straps:
2x225x8
135x25

Pulldown (wide straight handle):
+straps:
3x225x8

Pec Dec - 2x15
Rotator Cuffs

[Cricket_Fire]

Aug 26/10 @ Ironworks

Hip Flexors
Pullthroughs 3xaverage bandx15

Rack Pull (hole 1):
135x3
225x3
275x1
315x1
365x1
405x1
455x1
495x1
545x1
595x1 **10lb pr
615x1 **30lb pr.. ties my pr on hole #2

45 Degree Back Raise - 4x25x12



-decent session... REALLY didn't feel like deadlifting for reps, so did a max rack pull instead lol
-I had in my head that I needed to beat 615 cause that was my previous pr... realized after 545 felt damn heavy that 615 was hole 2 pr... hole 1 was only 585

[BULK_BOY]

Solid workout bro! Congrats!

[Coke]

Big time pulling dude.

[Cricket_Fire]

Cheers guys





Aug 28/10 @ Ironworks

Dislocates / Rotator Cuffs / Serratus Pushups

Military Press:
2x45x5
95x5
135x3
155x3
165x3
175x3 **real hard
185x1 **pr.. damn hard though

Rack Lockouts - up to 365x5, 405x3
1 Arm Hammer Strength Rows - 3x135x12 (Fat Gripz)
Pushdown - 4x165x10
MM Shoulders - 2x30x10
Pec Dec - 3x16x12


-good session... great to hit a military press pr... felt real hard though aha

[Cricket_Fire]

Aug 29/10 @ Ironworks

Dislocates / Lunges / OH Squat

Drop Snatch - couple sets around 155
BTN Power Jerk - couple sets of 205

Seated Cable Rows (wide neutral grip):
210x8
225x8
240x8
255x6
2x270x6

Seated DB Clean - 3x35x8



-olympic lifts felt weird after not doing anything like that for a while
-BTN jerks were real easy but timing was off on the dip so ended up basically push pressing

[Cricket_Fire]

Aug 30/10 @ ironworks

Liniment / Dislocates / Lunge

Squat - up to 435x8 **pr

SSB Squat (wide stance in chucks):
+averages:
up to 365x1
**felt way too heavy

45 Degree Back Raise - 10xmini bandx10



-left shin killing me after playing basketball the other day
-365+average felt like 700... need more band work
-10x10 is way too much

[Cricket_Fire]

Aug 31/10 @ ironworks

Dislocates / Serratus Pushups / Rotator Cuffs
Kettlebell Bench (ball above handle) - 3x30x5
KB Turkish Getup - 30lbs (way too easy)

1 Arm Hammer Strength Row:
45x8
90x8
135x8
180x5
225x5
+straps:
250x5 **uuuuuuuuuugly

Pec Dec - 2x15
Kettlebell Upright Row - 30lbs x 3 minutes (switched hands every 30 secs)
Pulldown (wide straight handle) - 3x210x12 (straps used)



-good quick upper back session
-timed stuff sucks

[Cricket_Fire]

Sept 1/10 @ Ironworks

Liniment / Dislocates / Pullaparts

Bench:
45x8
95x5
135x5
185x3
225x3
250x8 **3 rep pr
5x165x10

Pushdown - average band x 15, 10, 10, 10, 10
DB Extension - 3x40x8
Rear Laterals - 30x12, 35x12, 2x40x8
Hammer Curl - 40x12, 50x10

[Cricket_Fire]

Sept 2/10 @ Ironworks

Liniment
45 Degree Back Raise - 4x35x12

Deadlift:
2x135x3
2x225x1
2x315x1
365x1
405x1
495x1
545x2
**pr, and awesome speed up to the top, but still having trouble pushing hips through
**not touch-n-go.. brief pause at bottom

SSB Goodmorning (wide stance) - 3x225x5
45 Degree Back Raise - 3x45x10



-good session.. happy with the deadlift pr, but I'm still having trouble pushing glutes through.. you'd think the 100 reps of glute work every squat/dead workout for the last month would've helped a bit aha
-hoping glute strength is improving, and they were just REALLY far behind before, so they're slowly catching up still lol
-working tonight so think I'll hit some more glute and ab work

[BULK_BOY]

Sept 2/10 @ Ironworks
-good session.. happy with the deadlift pr, but I'm still having trouble pushing glutes through.. you'd think the 100 reps of glute work every squat/dead workout for the last month would've helped a bit aha
-hoping glute strength is improving, and they were just REALLY far behind before, so they're slowly catching up still lol
-working tonight so think I'll hit some more glute and ab work

I still say you need to do some Zerchers and SLDLs. Just saying.........

Congrats on the PRs.:ninja:

[Coke]

Props on the new PRs man.

[Cricket_Fire]

Thanks guys





Sept 3/10 @ Ironworks

Pulldown Abs // 45 Degree Back Raise // Palloff Press
Vogelpohl Pulldown // Pushdown
Hammer Curl // Rear Laterals
Pec Dec // Reverse Pec Dec

2 sets of each, 10-20 reps, no rest between anything. Really light


-finished work tonight at the gym and have to go work at the bar right after so hit a quick workout to get some blood flowin and wake myself up a bit

[Cricket_Fire]

Sept 4/10 @ Power Attic

Liniment / Rotator Stuff / Hip Flexors

Bench:
2x45x8
95x5
135x3
185x3
225x1
245x1
275x2 **missed 3rd, still pr
+2 ply Rage X:
315x1 **nowhere near touching
405x2 **around 2 board height
455x1 **1-2" from touching

Rolling DB Extension - 2x10
Band Pushdown - 2xsmall bandx25




-decent workout.. quite disappointed with the miss at the 275 triple, but everything felt kind of off
-tweaked low back a bit benching.. nothing too serious, just a little off
-the 455 got a little out of the groove, but still managed to lock out cleanly.. pretty happy with that. Hopefully take 475 and touch next time I shirt up
-burst blood vessels in my left hand... that's a new one for me lol

[Cricket_Fire]

Sept 5/10 @ Ironworks

1 Arm Hammer Strength Row:
+Fat Gripz - up to 4x160x6

Military Press:
up to 135x10
+choked minis:
3x95x6

DB Extensions - 3x40x10
Pushdown - 3x165x12
Seated Cable Row - 3x195x12 (used straps)
Pec Dec - 3x12, 1x10, 1x8
Reverse Grip EZ Curl - 3x10


-decent session.. lots of high rep strict stuff after yesterday's heavy pressing

[Cricket_Fire]

Right, so 6 weeks out. Bench-wise I should be able to touch something in the next week or 2.. might figure out what it takes to touch in my single ply katana too so I can open a bit more conservative (meet pr is still only 435.. not sure I want to be openning at 475ish lol).

Squatting is going to be tough... Ross from Montreal Barbell is sending my some suits to try. Hopefully they'll be here before next Sunday so I can make it out to Bruce's and squat in the monolift. This week might be the last week of high rep raw squatting.. after this it's going to be almost all suited up, or raw vs. high band tension. Plan is to pick a suit and find how much weight it takes to hit depth as soon as possible

Starting to get nervous - first full meet in over a year!

[Cricket_Fire]

Sept 6/10 @ Ironworks (1:00)


Dislocates and such


Box Squat (14") (wide stance, in Chucks):
+large bands:
up to a heavy ass single at 405




-I'm NOT used to that heavy feeling on my back any more.. gonna have to get used to it quick
-back in later tonight for my 5/3/1 squats and accessory work

[Cricket_Fire]

Sept 6/10 @ Ironworks (6:30)

45 Degree Hyper - 3x15

Squat (narrow, Oly shoes):
45x5
95x5
135x3
225x3
275x3
315x3
405x1
465x6 **big pr.. damn hard

SSB Split Squat - 5x10 (no extra weight)
45 Degree Hyper - 4xmini bandx12

StairMaster (staying on toes whole time) - 5 mins superset with bodyweight calf raises

Seated Calf Raise - 4x10
Calf Raise on Leg Press - 4x10
Machine Ham Curl - 3x15



-absolutely brutal workout

-a friend was in town so we trained together ~ whenever we do this, the rule is we do some of my stuff, and some of his stuff..... my calves aren't going to be happy tomorow I can say that much

-shoulder mobility is getting worse.. moved my hands out close to the collars... tbh feels like I can get my elbows down better this way anyhow

[Coke]

absolutely brutal workout

No joke, them are some huge squats, good deal on the calf work too.

[Cricket_Fire]

Thanks bro. Never ever do calf work so that was rough lol.. had to stop the seated calf raises a couple times mid-set cause they were cramping hard lol








Sept 7/10 @ Ironworks

Muscle Snatch (3x45x10) / Hip Flexor Stretch

Bench:
2x45x12
95x6
135x6
185x6
225x1
245x1
265x4 (missed 5th) **4 still a pr, but not happy with that miss
5x175x10

Pushdown - average band x 15, 15, 15, 15
Seated DB Clean - 3x35x10
Vogelpohl Pulldown - 3x90x15
Pec Dec - 3x12


-ok workout.. my shoulders are feeling really beat up.. probably a combination of stupid training (heavy bench and/or military pressing constantly), this week's training (3 different bench rep maxes, shirted benching, military pressing, and other stuff), and slacking on prehab stuff

-I'm not going to call it a deload, but going to go slightly easier for the next 3 or 4 days, then full bore for the last stretch of meet training

[Cricket_Fire]

Sept 9/10 @ Ironworks

Liniment / Hip Flexor Stretch
45 Degree Back Raise - bwx15, 25x15

Rack Pull (hole 2.. knee cap):
45x5
135x3
225x3
315x1
365x1
405x1
455x1
495x1
545x1
585x1
635x1 **20lb pr.. felt damn heavy, but moved well

SSB Goodmorning - 225x5, 2x275x5
Glute Machine - 50x15, 75x15, 100x15



-just noticed my gym (the gym I've been training at for 7 years, and working at for a couple weeks) has a glute machine... I'm so observant hahaha. Probably looks pretty funny me using it.. I barely fit into it

-to hell with what I said earlier lol, deloading is for pussies

-think that's going to be my last rack pull before the meet.. I've gotta get used to pulling off the ground. Might alternate deadlift for reps and band work

-the 545x2 from the floor last week tells me my setup at the bottom might be off.. from the vid I clearly have more speed on the 2nd rep. Could be partly due to better stretch reflex (paused at the bottom, but not for long), but I think a part of it is being in better position from the bar "pulling me" into position

[Coke]

No joke dude, you are the observant one, lol...excellent with those rack pulls, props.

[BULK_BOY]

Nice Pulls bro. ;)

[Cricket_Fire]

Thanks guys




Sept 9/10 @ Ironworks (9:30pm)

Rotator Cuffs
Pallof Press - 3x10
Weighted Situps - 3x8
Seated Calf Raise - 3x6
1 Leg Leg Press - 3x12

-just a bit of extra work tonight
-really liked the single leg leg press for glutes

[Cricket_Fire]

Squat gear arrived today - big thanks to Ross Saldan (Montreal Barbell) for hookin me up. Sent me a pair of breifs and 2 suits to try so I can figure out what I like before I buy anything.

Got a pair of Predator breifs, TRex suit, and Leviathan. The Leviathan feels crazy - the suit itself is heavy hahaha. Gonna give this stuff a run Sunday

[Cricket_Fire]

Sept 10/10 @ Ironworks (12:00pm)

Rotator Cuffs

Military Press:
3x45x8
95x5
135x5
155x5
165x5 **real tough
+choked mini bands:
3x95x8

DB Extension - 2x40x12, 40x8
Hammer Curl - 3x40x8
**supersetted

Pec Dec - 18x10, 2x20x8
Pushdown - 3x135x12

StairClimber:
1 minute @ level 3
30 seconds @ level 7
5 rounds



-decided to hit a bit of cardio... I'm in much worse shape than I thought hahaha
-going to hit upper back stuff at work tonight

[BULK_BOY]

So where are the Decline Skullbusters?:confused:

[Cricket_Fire]

Sept 11/10 @ Ironworks

Worked up to 495 in TREX suit (close to depth). Then hit some glutes, abs, and lats

Notes:
-predator breifs way too tight (couldn't get over hips.. legs would've been tight but ok if I could've got them up a bit more)

-Leviathan is hard to get up past hips, but think if I hang from the bar I could get it.. didn't try today, I'll save it for Bruce's gym in a week

-TREX is really loose (as in it slowly slides off when straps are down). I definatly get support out of it, but not as much as I'd like (nothing at the top, bunches up at bottom)

-I've got 5 weeks.. I think if I'm able to drop 10-15lbs, I'll be able to get into breifs+leviathan combo. Dropping 10-15 should help my bench shirt fit a little better too

[Cricket_Fire]

I don't go upside down ;) hahaha

[BULK_BOY]

I don't go upside down ;) hahaha

That's not what she said. :eek: LOL!

[Cricket_Fire]

Busted hahaha









Sept 12/10 @ Ironworks

Tried getting Leviathan on today... no chance of that going on.

Box Squat (14"):
larges:
up to 415x1 (10lb pr)

SSB Lunges - 4x45x12
Leg Press Calves - 3x15
Pulldown Abs (ab strap) - 1x15, 2x8
Ab Strap Biceps (on seated cable row) - 2x15



-well, Leviathan is not goin on at this weight


Plan is:
-lose 10-15lbs going in to meet. Hopefully at this point leviathan or preds will fit.. if leviathan fits I'll wear it, if preds fit I'll go with trex+preds
-if neither of them fit I'll just open raw, then see what I can do in the loose trex
-absolutely worst case scenario I'll set a raw pr (best raw squat in competition was 430... should be fairly easy hahaha)

[Cricket_Fire]

Sept 13/10 @ Home

walking on treadmill 30 mins





Sept 13/10 @ Ironworks

Seated Cable Rows (wide neutral handle):
105x12
165x12
195x12
220x8
+straps:
255x8
270x8 (ugly)
2x285x5 (both ugly)
3x225x10 (switched to v-handle)

Pulldown (v-handle):
+straps:
180x8
210x8
225x8
240x8
250x5 -> 120x8 (drop set, down 30lbs each time.. no idea how many reps on the inbetween weights lol)

Shrugs - 4x315x8
Fat Grip Picks (pick up, hold 2 secs) - 225xmiss, 3x185x5
Face Pull (w/ ab strap) - 60x15, 75x12, 3x90x10, 60x20
Vogelpohl Pulldown (w/ ab strap) - 3x120x8
Hammer Curl - 40x10, 55x6


-solid session, upper back feeling strong
-the long ab strap from Spud is sick
-I REALLY want a big back

[Cricket_Fire]

Sept 14/10 @ Ironworks

Rotator Cuffs / Dislocates / Seated OHP (3x45x8)

Bench:
45x9
95x9
2x135x5
2x185x3
225x3
245x9 **pr

BBB Bench:
+short minis:
5x135x10

Pushdown - average band x 20, 20, 12, 15
BB Extension (to chin) - 2 sets


-happy with this.. thought about going for a 10th, but I've missed reps on bench a couple weeks in a row.. probably best to just be happy with the pr lol

[Coke]

Doing great bro, been rockin' consecutive efforts without missing a beat.

[Cricket_Fire]

Thanks bro




Sept 14/10 @ Ironworks (10:00pm)

Liniment

Box Squat (14") (wide, in chucks):
2x45x5
2x135x3
225x3
315x3
2x405x1
+TREX double ply (straps down):
455x3
495x3
545x1
545x3
**didn't reach box on any of them.. last rep was close


-went into the gym again cause I'm stupidly nervous about my squat going into this meet lol

-it's stupid loose but I'm still getting good support out of it.. couldn't get down to the 14" box with straps down

-didn't want to work up any heavier cause I was on my own and had to walk it out lol, just getting a feel for the suit today. I think even with this really loose suit I could still get a geared pr (need to beat 715) with straps up and knee wraps.. we'll see how the next couple training sessions go

-you know the suit's too loose when it won't stay seated properly if you walk around at all lol

[Cricket_Fire]

Sept 16/10 @ Ironworks (11:00am)

45 Degree Hypers - 2xbwx10

Deadlift:
+short mini bands:
2x135x3
185x3
225x2
6x315x1 **speed work, mixed up stances
405x1
455x1
500x1
545x1
**damn heavy.. felt slow, but had good speed up to lockout. Last couple inches of lockout took FOREVER though lol

Glute Machine - 3xfull stackx10


-VERY happy with this

-according to efs charts there should be over 60lbs tension at the top (they say 60lbs when the band's stretched 34", but because I was standing on the band it should be a little more)

-lockout is by far the weakest point, so >600 at the top 4.5 weeks out is a great start lol. 600 at the meet ftw

[Cricket_Fire]

http://www.youtube.com/watch?v=61O4q4vLiW8

[BULK_BOY]

Nice Pull Keenan! 600 will be NO problem for you my friend.

[Coke]

Super deads with bands!! - no joke with that ****.

[Cricket_Fire]

Thanks guys




Sept 17/10 @ Ironworks

Rotator Cuffs

Military Press:
3x45x5
2x95x5
2x135x3
155x1
175x1
190x1 **5lb pr
200xmiss **got it to top of head but couldn't finish it

FatGrip Holds (lift, hold 2 seconds, back down) - 4x135x8
Pushdown - 4x150x8
Pec Dec - 3x8


-happy with the 190, really wanted to break the 200 milestone though lol
-rest of the workout tonight

[Cricket_Fire]

Sept 19/10 @ Ironworks

Squat - up to 735 in TREX (couple inches high)

Deads from blocks - couple sets @ 315
Sled Drag



-VERY happy with this.. thought the trex was too loose to get much support out of. Apparently I can't hit depth with 20lbs over my best suited squat lol
-weight felt heavy on my back, but moved quickly

[thewookie]

Lookin good Keenan. You should swing on by the anvil sometime soon for a bench session.
-Chris

[BULK_BOY]

Wicked Squats Bro! Make them wheels GROW!

[SELK]

nice squatting, a few more times under heavy weight and that weights will feel better, your raw strength is so high that a huge PR is just waiting for you!

[Cricket_Fire]

Thanks guys :)

Chris, I doubt I'll come bench, but in a couple weeks I won't be able to make it to Bruce's to squat so might try and get to the Anvil







Sept 20/10 @ ironworks (12:30pm)

Seated Cable Rows (wide neutral handle):
120x12
165x12
210x6
+straps:
240x6
260x6
2x285x6
3x225x12 (switched to v-handle for these)

Shrugs:
2x315x12
315x15

Fat Gripz Holds (lift off rack, hold 2 seconds):
135x10
3x185x8
205x5
225x1

Face Pull (spud ab strap) - 75x15, 3x90x12
Vogelpohl Pulldown (spud ab strap) - 3x120x12
Hammer Curl - 40x12, 50x8

[BULK_BOY]

Killer Back Workout! Nice job there mate. ;)

[Cricket_Fire]

Sept 21/10 @ ironworks

Pullaparts

Bench:
2x45x15
95x9
2x135x5
2x185x5
225x3
225x1
245x1
255x8 **pr

Bench:
+short minis:
5x145x10

Chaos Bench - 3x25'sx15
Band Pushdown
Seated DB Clean


-decent session, left shoulder was bugging me while benching, but still managed to eek out a pr

[Coke]

Hope that shoulder clears up, glad to see you still manage the benching PR in spite of it.

[Cricket_Fire]

Thanks bro - nothing serious, just a little ache. I've been slacking on the rotator cuff prehab stuff, probably why








Sept 23/10 @ Ironworks (12:00pm)

45 Degree Hypers (5xbodyweightx10) // Hip Flexor Stretch

Rack Pull (hole 1, standing on 2 45lb plates stacked):
45x3
135x3
225x3
315x1
405x1
455x1
495x1
545x1
585x1 **20lb pr.. barely broke this off the pins last time
605x1 **40lb pr.. epic grind

Glute Machine - 4x full stack x12


-great session.. this setup puts the bar just 2-3" higher than a regular deadlift.. I think this height might be a bit harder than off the floor because it kills off a lot of my leg drive/speed
-more glute work, some abs, and calves later tonight

[BULK_BOY]

Sweet pulls Keenan. Like the 605 very much. Congrats bro, keep at it.

[ShooterX]

Can you Pull in your new Gear??

[Cricket_Fire]

I'd rather pull raw - might be able to pull sumo, but I'm enjoying raw conventional. Really want a raw 605








Sept 24/10 @ Ironworks (12:00pm)

Dislocates / Rotator Cuffs

Military Press:
2x45x8
95x5
135x3
155x3
175x3
185x3 **pr.. crazy heavy
135x13 **2 rep pr

Pushdown - 4x150x12
Low Cable Rear Delts (spud strap) - 27.5x15, 37.5x12, 47.5x8
Fat Gripz Hold (pick up, hold 2 seconds, down) - 3x225x3



-good workout.. back again tonight for upper back
-very happy with military press.. wanted to try 200 again but buddy thankfully talked me out of it ~ might be good for it fresh, but that 185x3 took it out of me lol

[SELK]

given that rack pull I bet you get 600+ raw conventional at the meet.

seems like what i can get raw off 6 inch blocks with a cheap bar is approx what i can get at a meet with a DL suit and bar.

conventional pulling rules..

[Cricket_Fire]

Thanks bro

I'm really hoping for 605 (guy who owns my gym pulled 600 at his best - wanna beat him at the same time I break 600 lol). Best part of my deadlift is the speed I get off the floor - my thinking is the roughly 3" lost ROM on the rack pull is just taking away a portion of my leg drive, without really helping the lift much. When I pulled 565, I had just barely pulled 565 and missed 585 at that same rack setup, so 605 from the rack should come close to equalling 605 rested up at the meet.

Atleast that's what I'm going to keep telling myself :D

[Cricket_Fire]

Sept 24/10 @ Ironworks (8:00pm)

Rotator Cuffs

1 Arm Hammer Strength Rows:
+Fat Gripz:
45x8
90x8
135x8
180x8
180x6

MM Shoulders
Low Cable Rear Delts
Reverse Grip EZ Curl

[Cricket_Fire]

Sept 26/10 @ Bruce's

Squat:
up to 225 raw
+Trex (straps down):
up to 505
+straps up:
up to 685 and a miss at 775


-hit depth on a couple of the lighter sets.. really need to get the back of the legs up high to get depth.. unfortunately it also takes away support lol

-775 was just too damn heavy lol, most I've squatted before last week was 715

-goal for the meet might move from 800 to anything over 715.. might try to pr on my second attempt with 730ish, then see how that feels to gauge my third

[Coke]

Wow man, looking exceptional!!

[Cricket_Fire]

Thanks bro




Sept 27/10 @ Ironworks

Rotator Cuffs

Seated Cable Row (wide neutral handle):
150x10
180x10
210x8
240x6
+straps:
270x6
285x5
2x300x5 **ugly, but not totally terrible
+switched to v-handle:
3x240x8 **strict

1 Arm Hammer Strength Row:
45x10
90x10
135x10
+straps:
180x10
205x8
225x8 **ugly
90x12 **both arms at same time, ultra strict

Face Pull (spud strap) - 90x15, 2x105x12, 2x90x12
Vogelpohl Pulldown (spud strap) - 2x135x10
Hammer Curl - 30x12, 40x10, 50x6, 2x30x10 (Fat Gripz last 2 sets)
DB Shrug - 2x120'sx15
Reverse Grip EZ Curl - 2x50x12


-great upper back session
-saw a vein poke out of my forearm... that was weird lol
-back feeling strong.. biceps feeling weak... as usual

[BULK_BOY]

-saw a vein poke out of my forearm... that was weird lol


That means you are finally hitting some respectable numbers.

Nice workout btw. ;)

Keep it up.

[ShooterX]

I thnk your Back day was heavier than mine. :(

[BULK_BOY]

I thnk your Back day was heavier than mine. :(

Say it aint so Shaun!

Wait a minute...........yup, Keenan has caught up to you. Sorry bro.:smoke:

[Cricket_Fire]

Sept 28/10 @ home (12:00pm)
30 mins treadmill



Sept 28/10 @ Power Attic (5:00pm)

Rotator Cuffs

Bench:
45x9
2x95x9
135x6
185x3
225x3
245x1
275x1
295x1 **10lb pr
300x1 **FINALLY 300 raw
275x3 **damn hard.. 1 rep pr

Put on Katana and proceeded to do a quarter rep with 365 and a quarter rep with 405... damn sleeves were crazy tight

BBB Bench:
3 x 155+short mini bands x 10
2x155x10

DB Bench - 2x65x15
Pushdown - average band x 20, 20



-very pleased with this workout... both pr's moved slow but steady

-I might have to open raw seeing as I haven't come close to touching anything yet

[Cricket_Fire]

Yeah, only need to add like 100lbs to my bench to catch up haha

[Cricket_Fire]

Sept 29/10 @ Ironworks (12:45pm)

Deadlift - up to 315

Rack Pull (hole 1):
315x1
405x1
495x1
545x1
585x1
635x1 (20lb pr.. ties hole 2 pr)
655xmiss (broke it off the pins but could tell I wasn't going to make it, so didn't bother grinding super hard this close to meet lol)

Pulldown - 3 sets
Cable Row - 3 sets

[Cricket_Fire]

Sept 29/10 @ Ironworks (9:00pm)

Box Jump - 30".. also jumped 100 times right in front of the box cause I completely psyched myself out for some reason (even though I've done a 34" box before lol)

Verticle - 21.5" (no step into it)

[Coke]

Looking excellent, taking it to new heights Keenan.

[Cricket_Fire]

Is that a really lame box jump joke? :D

[Cricket_Fire]

Sept 30/10 @ Ironworks (1:00pm)

Liniment / Rotator Cuffs / Serratus Pushups

Military Press:
2x45x8
2x95x3
135x3
155x1
185x1
+belt:
185x1
195x1 **5lb pr
200x1 **10lb pr, first time into the 200's
205xmiss

Pulldown (wide grip, with straps):
165x12
180x12
195x10
210x10
225x8
180x15

Pec Dec - 3x10
Pushdown - 2x165x10, 150x12, 150x8
Hammer Curl - 3x35x10 (with Fat Gripz)
Seated Calves - 2x90x15



-awesome session

-abs strangely sore from all those jumps yesterday, so decided to use belt.. I like it. Probably won't use for rep work, but nice on heavy singles

-back in tonight for more shoulder/upper back work

[Coke]

Super military pressing bro.

[BULK_BOY]

Wicked workout Keenan. Great Stuff!

[Cricket_Fire]

Oct 2/10 @ Ironworks

Hip Flexor Stretches / 45 Degree Hyper

Squat (wide, wearing chucks):
45x6
95x6
135x3
185x3
225x3
275x3
315x1
365x1
405x1
455x1
+convict knee wraps:
495x1
545x3 **HUGE pr

Standing Abs
Band Hamstring Curl


-wow, wasn't expecting that.. first time in knee wraps in a long time
-pretty sure my old wraps n belt pr was 530 or 535 for a single

[Coke]

Awesome squats!! - major props dude.

[Cricket_Fire]

Oct 3/10 @ Ironworks (3:00pm)

Rotator Cuffs

45 Degree Hyper:
2xbwx12
4x45x12

Leg Press Calves:
295x15
3x395x12
295x25

Seated Calves:
3x135x10


-bit of extra work
-upper back tomorow

[Cricket_Fire]

Oct 4/10 @ Ironworks

Seated Cable Rows (wide neutral grip):
150x10
180x10
210x10
+straps:
240x8
270x8
2x300x6 (ugly)
3x240x10 (strict, v-handle)

1 Arm Hammer Strength Row:
45x8
90x8
135x8
+straps:
180x8
3x225x8 (not pretty, not terrible)
90x15 (strict, both arms at once)

Face Pull - 3x105x12, 2x90x12
Hammer Curl - 3x50x8, 3x35x10 (Fat Gripz)

[BULK_BOY]

Pull! Pull! Pull!

Nice work mang. :)

[Cricket_Fire]

Oct 5/10 @ Power Attic

Rotator Cuffs / Muscle Snatch

Closegrip Bench (pinkies just inside rings):
45x10
95x5
135x5
185x3
225x1
245x1
275x1
285x1 **pr.. there was no old pr to beat though lol

Bench:
+2 ply rage-x:
335x3 (1" ROM)
405x2 (down to about 2 board height)
455x2 (couple inches off.. let wrists crank back way too far)
475xdump (almost touched then lost it forward.. my first ever belly dump I think)

DB Bench - 3x75x12




-my shirts are both rediculously tight right now... I'm 100% openning raw at the meet. I couldn't touch 20lbs over my meet pr, and 40lbs over was so tough to touch I couldn't recover lol

-I really wish I hadn't dumped that... not just because it sucks to miss, but it'd be nice to see if I could press that weight for a confidence boost at the meet

-probably open raw around 275, then shirt up and go straight to 485 hahaha

[Coke]

That is impressive stuff man.

[BULK_BOY]

That's my boy. I'm so proud. :) Keep it up kid.

[Cricket_Fire]

Thanks guys




Oct 6/10 @ Ironworks (9:00pm)

Rotator Cuffs

Vogelpohl Pulldowns - 2x105x12, 2x130x10
Seated DB Cleans - 3x25x10
Pec Dec - 3x10
Band Pushdown - 5 x 2 minis x 20


-just a quick extra session (yesterday's assistance work lol). Done heavy work before meet, now just a week of light bull**** (other than deadlift openner tomorow)

[SELK]

wet down your shirt at the meet and I bet you will be surprised how much easier you can touch weights at a contest, I have a bitch of a time in the gym but they always come down so much easier at the meet for some reason.

you look like your ready for a great meet.

[Cricket_Fire]

Thanks for the suggestion bro. I find the same.. think it might be the potential embarassment of not touching, but I don't think I've ever missed a bench from not touching at a meet.

That said, this is way more support then I've ever had before, so hopefully I can keep the streak alive lol

[Cricket_Fire]

Oct 7/10 @ Ironworks (9:00pm)


45 Degree Back Raise - 3xbwx12

Deadlift - up to 2 singles @ 500lb

Single Leg Leg Press - 2x395x8
Leg Press Calves - 3x395x15
Machine Hamstring Curl - 3x12



-nothing tough.. just hit my openner for a couple singles, then some light assistance stuff
-hadn't eaten since 2:30 (drank 3 scoops of whey between clients) and still ripped up 500 with good speed.. good weight for my openner
-light military press and upper back work tomorow

[Cricket_Fire]

http://www.youtube.com/watch?v=_Rg0rWWSqes




http://www.youtube.com/watch?v=gxIs9knjSNA

[Coke]

good weight for my opener

Damn right, the 500 looked real easy in that vid too.

[Cricket_Fire]

Oct 10/10 @ Ironworks

Seated Cable Row (wide neutral handle):
-up to 300x8
-3x240x12 strict (v-handle for these)

1 Arm Hammer Strength Rows:
-up to 3x180x8 (strict)
-115x10 (2 arms, ultra strict)

Face Pulls - 4 sets
Vogelpohl Pulldowns - 3x15
Reverse Pec Dec - 3x12
Fat Grip Lift (hold 2 seconds) - 225x2, 3x185x6
Shrug (straps) - 3x315x10
Hammer Curl - 2x55x8, 40x10
Reverse Grip EZ Curl - 3x50x8
Pullaparts



-rediculous volume... nothing heavy except the 300x8 cable row
-all fairly easy and strict but really felt like getting the blood flowing

[Cricket_Fire]

Oct 11/10 @ Ironworks

Squat - up to 495x1 in chucks (belt, no wraps)


-just working up to my openner for the meet (I'll be wearing wraps there, just didn't feel like putting them on at the gym today)
-felt like death yesterday, and slightly less dead today.. this cold should definately be gone before the meet

[BULK_BOY]

Get some rest Boy! I command you!


And Lift Big too at the meet. Good Luck Mate. ;)

[Cricket_Fire]

Oct 13/10 @ Ironworks

45 Degree Hyper - 4x8
Seated Calves - 3x12
Cybex Row - 3x8
1 Arm DB Incline - 3x10
Hammer Curl - 3x10


-everything crazy light, just needed to do something lol
-bunch of stretching throughout

[BULK_BOY]

Go Keenan GO!:thumbup:

[Cricket_Fire]

Asylum Meet

It was a crazy long day (rules meeting at 9:00am, lifting finished 8:00pm).





I started warming up for squats, put my suit on, and decided I really didn't want to squat in it. My raw work has been going amazing and my suited work hasn't been that great. Raw meant no knee wraps at this meet

500 - easy, 3 whites

550 - hardish, 3 whites

565 - good, damn hard, pretty sure I got 3 whites






Decided if I was squatting raw (and I haven't touched anything in training in months) I might as well bench raw.

250 - easy, 3 whites

305 - miss, barely got it off my chest

I really wasn't into my benches enough.. I hate benching, I'm incredibly weak at it, and all I wanted to do this meet was deadlift. Didn't bother trying it again on my 3rd







It was after 6:00pm by the time we were deadlifting. Pretty tired, but I didn't use too much caffeine early in the day, and lifting raw is WAY easier on the body than gear-whoring, so I wasn't feeling too rough.

500 - easy, 3 whites

575 - hard, 3 whites

605 - miss, really pissed about this





Overall it wasn't a bad meet, just not what I had hoped for. The squat was definately a pr (not sure what my best belt-only squat was before this, but pretty sure it was 515 or 525). The 575 pull was a pr too (best meet deadlift 556, best gym deadlift an ugly 565), but tbh I really wasn't pleased with it. That 605 was all I wanted out of this meet

Good to see everyone at the Asylum again. Bitch of a drive, but worth it

Thanks to Shooter for all the help in training & and at the meet, and for keeping me company on that drive hahaha

[Coke]

Good deal on the meet Keenan, glad to see you get out there and compete.

[ShooterX]

No Lifting once you got home??