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

[BULK_BOY]

Congrats on the PRs Keenan! You'll get 605 next time.: I know it.

Now get some rest.............

You gotta train tomorrow. :)

[Cricket_Fire]

THanks guys

DIdn't make it out tonight, but you can bet your ass I'll be training tomorow





squat:
http://www.youtube.com/watch?v=IAPYnduEC3A


575 pull:
http://www.youtube.com/watch?v=8PxYSPOHwAY


605 miss:
http://www.youtube.com/watch?v=iEWp8buEikc

[Cricket_Fire]

Oct 18/10 @ home (11am)
Treadmill 30 mins @ 3.2-3.4




Oct 18/10 @ Ironworks (4:00pm)

Box Jump - 5x30"x5

Seated Cable Row (v-handle):
160x12
+straps:
180x8
240x8
2x305x8 **not pretty, not terrible

Machine Assisted Pullups:
160x8
120x8
90x3

Widegrip Pulldown (straps):
165x10
195x8
225x8
3x180x10

Fat Grip Holds - 135x8, 185x8, 3x225x1

Hammer Curl superset w/ seated db cleans:
60x6 // 30x8
2 sets

[BULK_BOY]

See. I knew you would be Back in. ;)

[Cricket_Fire]

Oct 19/10 @ home
Treadmill - 30 mins @ 3.4




Oct 19/10 @ Ironworks (4:30pm)

Random Warmup Stuff
Sprint Starts (~10 yards) x 10

Bench:
2x45x8
2x95x5
135x5
185x5
2x225x3
250x6 **no try at 7th.. needed 3 more reps for a pr and that wasn't happening
3x135x10

DB Bench - 70x10, 85x10, 100x5
Incline DB Bench - 2x65x10
Rope Pushdown - 3x90x12
EZ Handle Pushdown - 135x8, 165x6
Pec Dec - 2 sets
Seated OHP - 45x50


-was coaching Special Olympics powerlifting after this workout but finished early, so did a bit of extra work

[Coke]

Like the back-to-back efforts - the cardio will be helpful bro, keep it up.

[Cricket_Fire]

Thanks dude. Weighed in at 290 right now.. like to get down a little bit in the next while. I've got nothing going on a few mornings a week so might as well use them to get in better shape lol

[Cricket_Fire]

Looking like next meet will prob be another raw one in December (Ontario Raw Pro Championships). Being help only a couple hours from home so should be nice

[Cricket_Fire]

Oct 20/10 @ home
Treadmill 25 mins @ 3.5

-thank god for the treadmill at home.. wouldn't be doing this if I couldn't watch tv during lol

[Cricket_Fire]

Oct 21/10 @ Ironworks (10:30am)

Rack Pull (hole 2, just below knee cap):
45x5
2x135x3
225x3
275x3
315x1
365x1
405x1
455x1
495x1
545x1
585x1
655x1 **20lb pr

Dimel DL (straps) - 2x135x15
Sumo Stiffleg (straps) - 2x225x8

[ShooterX]

No Straps on the Rack Pulls ??

[Cricket_Fire]

Nope. My grip's fine with that weight, just calluses swollen

[Coke]

That is awesome man!!

[BULK_BOY]

Pull Boy Pull !! 700 is just around the corner !

[Cricket_Fire]

Oct 21/10 @ Ironworks (9:00pm)

Snatch Progressions 20kg
Clean Progressions 20kg

Spud Pulldown Abs

[Cricket_Fire]

Oct 23/10 @ Ironworks

Liniment / Rotator Cuffs / Pullaparts

Military Press:
up to 185x1.. felt way too heavy for 185
135x13 tied pr

DB Bench:
2x75x12
75x9
55x15 (incline)

MM Shoulders (side raise, front raise, h-roll) - 3x20x8
BB Extensions to Chin - 95x8
Pushdown - 2 mini bands x 50

[Cricket_Fire]

Oct 23/10 @ Ironworks (3:30pm)

Warmup stuff
Box Squat (3x8 @ 30") superset with Fatman TRX Rows 3x8

Machine Assisted Pullups - 160x10, 3x130x8

1 Arm Hammer Strength Rows:
45x10
90x10
+straps:
135x8
180x5
225x5
250x5 (ugly)
135x15 (very strict)

Pulldown (wide grip, very strict) - 3x150x12
Low Cable Rear Delts - 4x32.5x12
Fat Grip DB Row - 2x40x15
Reverse Grip EZ Curl - 50x10, 2x70x6


-decent session.. really like the mix of heavy ugly reps with real strict work afterwords

[Cricket_Fire]

Oct 24/10 @ Ironworks

45 Degree Hyper - 5xbwx10

Squat - up to 500x1, felt real heavy, stopped there

Ham Curl
Leg Ext
Calves


-lame workout.. squats felt off the whole time.. couldn't seem to find my groove

[Cricket_Fire]

Oct 25/10 @ Ironworks

Rotator Cuffs

Seated Cable Rows (v-handle):
up to 3x310x5 with straps
finally full stack on this damn movement, now just need to get it higher rep and more strict lol

Machine Assisted Pullups - 3 sets
Pulldown (wide) - up to 3x210x10, 165x15
Seated DB Clean - 3x30x10
Face Pull - 2x75x15
Hammer Curl - 3 sets

[BULK_BOY]

Oct 25/10 @ Ironworks
Seated Cable Rows (v-handle):
up to 3x310x5 with straps
finally full stack on this damn movement, now just need to get it higher rep and more strict lol


I've said it before, and I'll say it again.....Pull Boy ! Pull !!!!! LOL!:)

[Coke]

You pulling the whole stack these days is quite impressive K!

[Cricket_Fire]

lol thanks guys. Really pisses me off when I can't hit the full stack on pin loaded machines aha




Oct 26/10 @ home (12:00pm)
Treadmill 30 mins @ 3.3




Oct 26/10 @ Ironworks
Pullaparts

Bench - up to 265x5, missed 6th rep (still a pr)

Cambered Bar Bench - up to 225x5 and 185x10
DB Bench - 80x8, 80x7, 60x15 (incline)
Cambered SkullCrushers - 3x45x12
Pushdowns

Sprint Starts (~10 yards) - 2x5, 1x2


-right achilles hurt on the last one.. not tore or anything but not great lol

[Cricket_Fire]

Oct 27/10 @ home (12:00pm)
Treadmill 30 mins @ 3.4





Oct 28/10 @ Ironworks (9:30am)

Hip Flexor Stretch / 45 Degree Hyper

Band Deadlift:
+short mini bands:
2x135x3
2x225x2
6x315x1
405x1
495x1
565xmiss **felt like 1000lbs

Dimel Deadlift - 5x185x10
Seated Calves - 5x90x10


-really think I'm pulling too heavy too frequently...

[BULK_BOY]

Oct 27/10 @ home (12:00pm)
-really think I'm pulling too heavy too frequently...

naw........

you're young - get at it ! ;)

[Cricket_Fire]

Oct 29/10 @ Ironworks (11:00am)

Rotator Cuffs / Muscle Snatch

Reverse Band Closegrip Bench (pinkies just inside rings):
2x45x8
95x8
135x5
+reverse smalls:
135x5
185x5
225x5
245x5
275x3
295x1
305x1
3x315x1

Military Press - up to 175x4
DB Bench - 3x75x12
MM Shoulders - 3x20x12
Pec Dec - 4 sets
BB Extensions to chin - 3x45x12

Box Jump:
26"x5
28"x5
30"x5
3x32"x5


-I have an irrational fear of box jumps.. after the first set of 32", I was still paranoid I couldn't make it lol

[BULK_BOY]

Nice Pressin. Shoulders like boulders by now. LOL!

[Cricket_Fire]

lol thanks

Haven't missed any sessions, just been too lazy to post them. Highlights include a 525 squat (not super hard, not easy), a good upper back workout, and a 280x3 bench

[Cricket_Fire]

Nov 1/10 @ Ironworks (12:00pm)

Seated Cable Row - up to 4x310x6
1 Arm Hammer Strength Row - to 250x5 (ugly)
Pulldowns - 3 sets, can't remember weight but not heavy



Nov 1/10 @ Ironworks (7:00pm)

Squat - to 525x1.. not terribly difficult but shut it down there
Leg Extension - 3 sets
45 Degree Hyper - 4x45x12
Standing Calves - 3 sets



Nov 2/10 @ Ironworks (10:00am)

Bench - up to 280x3
*5lb pr.. tough but not a huge grind

Cambered Bar Extensions (to chin) - 3x65x12
Pushdown - few sets
Hammer Curl - 3x50x10
Reverse Pec Dec - 4x12



Nov 12/10 @ Ironworks (5:30pm)

Box Jumps - up to few sets @ 30" and 32"
Sprint Starts - 8 starts







***I failed to sleep at all between these sessions.. a little tired now lol

[ShooterX]

Awesome post 531 was in Kennan's 531 journal.

[ShooterX]

not sure either. might have been sleep or drunk posting.

[Cricket_Fire]

aha drunk posting always a good idea




Nov 4/10 @ Ironworks (10:30am)

Hip Flexor Stretches

Rack Pull (hole 1 standing on 45lb plate... mid shin):
45x5
135x5
225x5
315x1
4x365x1
4x405x1
495x1
545x1
585x1
615x1 **real tough, 10lb pr

45 Degree Hyper - 4x45x12
Seated Calves - 4x135x12
Quad Ext - 3x90x12
Ham Curl - 2 sets


-good session.. 545 moved really slow for some reason, thought I was gonna be done there. Managed a small pr though

[BULK_BOY]

Hey, a PR is a PR mate. Build on it and keep going. ;)

[Cricket_Fire]

Nov 5/10 @ Ironworks (10:30am)

Hip Flexor Stretch / Rotator Cuffs

Reverse Band Closegrip Bench (pinkies just inside rings):
2x45x10
2x135x5
+reverse smalls:
135x5
185x5
225x5
275x5
295x1
325x1
335x1 **20lb pr

Military Press - up to 205x1 (5lb pr)
DB Bench - 3x85x10
Widegrip Pulldown - 3x165x12 (hella strict)
Pec Dec supersetted with Reverse Pec Dec - 3x12 each


-good session, very happy with the reverse bands and especially the military press
-bands deload very little (damn near nothing at the top).. might check out how much tonight at work lol

[Cricket_Fire]

Nov 6/10 @ Ironworks (1:30pm)

45 Degree Hyper / Hip Flexor Stretch

Squat (chucks):
2x45x5
95x5
135x5
225x3
315x1
405x1
+convict knee wraps:
495x1
585x1 **huge pr.. first 6 plate squat without suit and/or briefs

SSB Stationary Lunge - 45x8, 2x95x8
Hammer Strength Ham Curl - 3x90x10
Hammer Strength Quad Ext - 90x8, 2x140x8
Side Bend - 3x85x10
Leg Press Calves - 335x20, 3x395x15


-great session.. 585 actually moved very well.. going to take 600 for a ride in a couple weeks
-lunges and abs... I suck at both and need to do them both
-I watched a vid of Branch Warren that made me want huge quads.. I don't know if it's worth the pain of quad extensions though lol

[Coke]

Impressive new PRs!!

[BULK_BOY]

Nov 6/10 @ Ironworks (1:30pm)
585x1 **huge pr.. first 6 plate squat without suit and/or briefs


Wicked Squats Keenan!! 600 RAW is deff around the bend! Blast the crap out of it. It's in you mate. Congrats.

[Cricket_Fire]

Thanks guys


Nov 7/10 @ Ironworks (12:30pm)

Machine Assisted Pullups - few sets to 80x8
Seated Cable Row - up to an ugly 2x310x8, and a strict 210x15
1 Arm Hammer Strength Row - an ugly 225x10
Seated DB Clean - 3x30x12
Fat Grip Holds - tried 275 a bunch of times, got it once

[Cricket_Fire]

Nov 8/10 @ ironworks (11:30am)

Rotator Cuffs / Pullaparts

Bench:
45x10
2x95x5
2x135x5
2x185x3
3x225x3
245x1
275x1
295x1
305x1 **5lb pr

Incline DB Press - 2x50x20
Hammer Strength Press - 3x12


-pleased with this.. moved very slowly though

[SELK]

that raw squat is strong as **** dude.. 600 raw is prob like 900 in gear once you learn it :D

[Cricket_Fire]

lol thanks bro, 900 would be nice :D






Nov 9/10 @ Ironworks (2:30)

Deadlift:
up to 585x1 (10lb pr)
605x1 (30lb pr)

Crazy hard, but very happy to make this. This is the weight that beat me at the meet lol, so happy to hit it. First >600lb deadlift

[Cricket_Fire]

http://www.youtube.com/watch?v=6F_1Pxcb_uA


http://www.youtube.com/watch?v=e9t87cwaQo4

[ShooterX]

Awesome stuff, Big Total PR at your next RAW competition.

[BULK_BOY]

Nice Pull bro !

How's the Headache? LOL! Keep it up. When's the meet?

[SELK]

nice PR.. a deadlift PR in the gym is huge.

[Coke]

Enormous props on the new PR!!

[Cricket_Fire]

Thanks guys, very happy with that. Wanted 600 for a loooong time lol

Derek - might do a Waterloo meet December 11th... I'll definately be there, not sure if I'll be lifting or not though




Nov 10/10 @ Home (9:30am)
Treadmill 18 mins @ 3.4



Nov 10/10 @ Ironworks (11:00am)

Rotator Cuffs / Pullaparts

Bench - up to 3x245x3 (all paused)
Incline DB Bench - 4x65x12
Pushdown - 3x135x12
Shoulders (side raise // seated db clean) - 2x20x12

Stair Master - lvl 7 30 seconds // lvl 3 1 minute (5 rounds)


-good session.. did the bare minimum reps so just did it 3 sets lol
-going to scale back on assistance work a little bit, and start following 5/3/1 a bit more again (except for deadlift, I've been happy with that how I'm doing it). Going to use the basic outline in Wendler's new t-nation article

[Cricket_Fire]

ok, so my training week is gonna look something like this...


-light cardio 20-40 mins (depending how motivated I am and what's on tv) monday-friday.. probably not on thursdays (deadlift day)

-real conditioning work on my 2 off days (sprint starts, box jumps, intervals, whatever)



Monday - upper back
Tuesday - 5/3/1 bench, dumbells, triceps
Wednesday - conditioning
Thursday - speed deads, max effort deadlift, abs
Friday - 5/3/1 military press, extra military press volume, upper back, tris
Saturday - conditioning
Sunday - 5/3/1 squat, ssb lunge, hamstrings, abs



For my 5/3/1 sets, it'll be set up like this:

Week 1 - 3x3 (push for rep pr's when I feel good), work up to singles sometimes
Week 2 - 3x5 (just hit required reps for the most part.. kind of like deload)
Week 3 - 5/3/1 (push for rep pr's when feelin good), work up to singles sometimes

[Cricket_Fire]

Nov 11/10 @ home (9:30am)
Treadmill 30 mins @ 3.4




Nov 11/10 @ Ironworks (11:00am)

Speed Rack Pull (hole 1):
+standing on small band draped over bar:
45x5
95x5
135x5
225x3
8x315x1

Shrug - 3 sets with Fat gripz, 3 sets without (nothing over 225)
45 Degree Hyper - 3x45x15
Pulldown Abs (spud strap) - 105x15, 3x120x12
Standing Calves - 200x12, 300x12, 400x12/300x6/200x6
Hammer Strength Hamstring Curl - 3x90x10
Finger Curl - 70x20, 110x15


-good session I suppose, nothing heavy
-drop set on calves is just dumb
-planning on really pushing my 45degree hypers over the next little while.. both in volume and weight/band tension. Might have to start using safety squat bar so I can get more weight

[Cricket_Fire]

Nov 12/10 @ Ironworks

Rotator Cuffs / Pullaparts / Muscle Snatch

Military Press:
up to 155x6 (pr.. fairly easy)
95x10 (with choked minis)
4x95x10 (no bands)

Pulldown - up to 210x8 and 2x180x10
Face Pull - 3x90x12
Pushdown - small band 4x25
Fatman Pullups - 3x15
Hammer Curls w/ Fat Gripz


-nothing really difficult today

[Cricket_Fire]

Nov 13/10 @ Ironworks

Hip Flexor Stretch / Dislocates

Squat (in olympic shoes):
up to 455x8.. 20lb pr, and really damn hard

SSB Lunge:
45x5
95x5
115x10 or so, lost balance at bottom and wiped out on last rep

Side Bend - 3x105x10
Ham Curl - 2xsmall bandx25
Standing Calves - 200x10, 320x10, 440x8/340x8/240x6


-hard session
-plan was 5x5 on lunges, but buddy at the gym started a count down from 10.. couldn't back down from that. Got to the end, and decided I would hit an extra rep each leg to "win" (don't ask me how that makes me win). No dice hahaha

[Cricket_Fire]

Nov 14/10 @ Ironworks (12:00pm)

Rotator Cuffs

Seated Cable Rows (v-handle) (straps):
up to 3x310x8
2x225x12 (strict)

Pulldown (wide) - can't remember weight, too lazy to go grab training log
DB Shrug - 3x115x12
Vogelpohl Rows - 4 or 5 sets

[Coke]

Nice job dude, like those efforts.

[Cricket_Fire]

Nov 15/10 @ Ironworks (11:00)

Rotator Cuffs / Muscle Snatch / Pullaparts

Bench:
up to 3x235x5
3x135x10 (reverse grip cambered bar)

Incline DB Bench - 3x70x10, 70x20
Pushdowns - 3 sets
Overhead Extensions - 3 sets
Pec Dec - 2 sets

Tricep Death (from chest to 5 board):
95x10
65x10

Shoulders (lateral raise, seated db clean) - 2x25x10

[Cricket_Fire]

Nov 16/10 @ home (morning)
Treadmill 30 mins @ 3.4


Nov 17/10 @ home (9:00am)
Treadmill 30 mins @ 3.5




Nov 17/10 @ Ironworks (11:00am)

Rack Pull (hole 1):
5x315x2 with small band (speed work)
up to 585x1 and a miss at 640 without the band

Pulldown Abs - 4x135x10
45 Degree Hypers - 4xsmall bandx8
Seated Calves - 4x135x10

Hammer Curl - 3 sets
Finger Curl - 3 sets


-640 would've been a 5lb pr from that height.. only came a couple inches off the pins

[ShooterX]

Did you see we were both Class 3 Lifters in CPF?? Kinda Shi tty

Looks like you should do an Unequipped APA meet, Knee wraps allowed.

[Cricket_Fire]

lol lame. APA have meet around here don't they?






Nov 18/10 @ home (11am)
Treadmill 30 mins @ 3.6

Because I'm the ultimate hardcore powerlifter

[Cricket_Fire]

Nov 18/10 @ Ironworks (9:30am)

Weigh in - 281.6 (down 10lbs from last week)
**low carbs, cardio, and no supplements for a couple weeks really drops your weight lol

Rotator Cuffs / Muscle Snatch

Military Press:
3x145x5
4x95x12

Pulldown (wide grip, straps):
up to 210x10
225x8
2x180x12

Incline DB Bench:
3x80x10
55x15
35x20 (ohp)

Face Pull - 4x90x12
OH Spud Triceps - 60x15, 75x12, 3x90x10
TRX Rows - 3x8



-good session, nothing too difficult
-dropped supps 2 weeks ago and it's pretty obvious by all the water I lost this week lol. Strength still feels pretty good... not great, but good

[t gale]

Nice work in here Keenan. i've been on this site for awhile, just took little break to get head right. Apa does have some meets in Mass, and Maine. just not sure how close they would be to you.

[Cricket_Fire]

There was one I tried to compete in as my first meet in Michigan (turns out they cancelled it and didn't let anyone know... awesome lol). Just haven't heard much about them since

[Cricket_Fire]

Nov 20/10 @ Ironworks (11:00am)

Overhead Squat / Hip Flexor Stretching

Squat (olympic boots) - up to 3x435x5

SSB Lunge - 135x5, 95x10
Side Bends - 2x105x12
Standing Calves - 1 drop set


-3 sets of 5 wore me right out.. I'm in such good shape ahaha

[Cricket_Fire]

Nov 21/10 @ Ironworks

Rotator Cuffs

Seated Cable Rows (v-handle):
135x12
165x10
+straps:
210x10
255x10
3x310x10 (ugly)
3x225x12 (strict)

Shrug - few sets to 405x10 and 225x20

Did a couple pulldowns, then decided I really didn't want to do them

Vogelpohl Pulldown - 120x15, 2x135x10
Seated DB Clean - 3x35x8

Treadmill - 30 mins @ 3.2-3.4, 4.5 incline

[BULK_BOY]

Nov 21/10 @ Ironworks
Did a couple pulldowns, then decided I really didn't want to do them



Wimp.



LOL

[Cricket_Fire]

aha no arguments here








Nov 22/10 @ Home (12:00pm)
Treadmill 30 mins @ 3.5



Nov 22/10 @ Ironworks (5:00pm)

Bench:
45x10
95x10
2x135x5
2x185x3
225x3
245x3
265x6 **1 rep pr
295x1 **moved surpisingly smooth
295x1 (hands inside rings) **very tough but a 10lb closegrip pr

Incline Closegrip - 185x7, 2x185x5 (no misses)
Hammer Strength Press - 4 or 5 sets
Shoulders (lateral raise // seated db clean) - 2x25x12
Pushdown - small band x 100 total reps
Muscle Snatch - 3x45x15



-very very pleased with this workout... missed the 6th rep at 265 a month ago. The regular grip 295 felt really solid (10lbs off my pr), and the closegrip is a pr

-I'm real weak on the incline closegrips so I'll prob stick with them for a while

-might compete in a couple weeks, I'll know by tomorow night. Probably won't even deload much for it, just show up and see what happens lol

[BULK_BOY]

Big Tri's. Big Tri's. What are they? 14" now? hahaha Nice work Keenan. Keep it up. I wanna see you kick some ass on the 11th. ;)

[ShooterX]

aha no arguments here

-might compete in a couple weeks, I'll know by tomorow night. Probably won't even deload much for it, just show up and see what happens lol

It's RAW competing, thats like a Low Volume Max Effort day.

[Cricket_Fire]

ahaha it's true.. I'm for sure competing if my Special O guys aren't (which is very probable since it hasn't been talked about.. I'll know tomorow). I still might lift if they're competing since I'll definately be in different flights than them, it'll just be tough lol

[Coke]

Glad to see you moving on strong, specifically with those heavy close grips.

[Cricket_Fire]

Thanks bro




Nov 23/10 @ Home (12:00pm)
Treadmill 30 mins @ 3.6



Nov 23/10 @ Ironworks (4:00pm)

Did a bunch of blood flow work at the start, then some biceps and forearms
Treadmill 30 mins @ 3.4 (5.0 incline)

-this has been the lamest training day of my life I think, but I was too bored to take an off day

[Cricket_Fire]

Nov 24/10 @ Ironworks (10:30am)

SSB Chain Suspended Goodmornings - up to 365, changed my mind

Rack Pull (hole 2) - up to 675x1 (20lb pr)

45 Degree Hypers:
3xsmall bandx10
3x45x10

Seated Calves:
4x135x12



**the 675 was one of the toughest pulls of my life, very slow... won't be doing pin 2 rack pulls for a while now lol

[ShooterX]

Im trying to think of a joke about you and the Special needs guys in the same flight, but that would insensitive.

And ive been in that situation before, Damn CPU.

[Cricket_Fire]

lol one of my athletes made one of those jokes about me... I wasn't sure if it was politcally correct to laugh or not hahaha


They aren't competing, so I will be

[Coke]

Great rack pulls guy.

[BULK_BOY]

lol one of my athletes made one of those jokes about me... I wasn't sure if it was politcally correct to laugh or not hahaha


Did you take the "Special Bus" to school that day? LOL!!!

Sorry, I had too. :)

[Cricket_Fire]

Nov 25/10 @ Ironworks (10:30)

Hammer Strength Pulldown - bunch of really light sets with Fat Gripz to warm up

Pause Bench - up to 245x1, felt like my pec was gonna tear
Military Press - up to 165x1, felt like my shoulder was gonna explode
Pulldown - someone stole my straps (again)
Overhead Tricep Extensions - 3xeasyx12

Weight - 276 (-5lbs)



-worst workout in a looooooooooong time
-weighed in after my workout, but I didn't sweat much (at all) and ate like **** last night so I figure it evens out lol. I'll check again tomorow morning just to make sure
-think I'm going to increase my carbs a bit post workout, weight's dropping too fast

[Cricket_Fire]

Nov 26/10 @ Ironworks (12:00pm)

Weight - 275.1

Hip Flexors

Squat (olympic shoes):
45x10
135x3
225x3
315x1
405x1
455x1
480x2 **tried a new bar, rolled like crazy. Still a default pr with no wraps lol (only pr's were 565x1 and 465x6 lol)

SSB Lunge - 3x95x6
Standing Calves - a bunch
Lateral Raise - 3x30x12
Spud Cable Curls - a few
Spud Rear Delts - a few


-lower back was crazy tight, but overall felt much better than yesterday
-back into the 275's (ate like **** the night before yesterday's weigh in, so checked again today, down a pound of bloat lol)

[BULK_BOY]

Stretch it out mate. Nice job thou......

[Coke]

Diggin' the big squats bro.

[Cricket_Fire]

Nov 28/10 @ Home (8:00am)
Treadmill 30 mins @ 3.7

Nov 28/10 @ Ironworks (3:00pm)
Treadmill 30 mins @ 3.5 (5.0 incline)

[Cricket_Fire]

Nov 29/10 @ Ironworks (10:00am)

Seated Cable Row (with straps):
up to 310x6.. felt way heavier than it should've
310x8.. still not great
3x240x8

High Pull - 3x185x5
Shrug - 2x315x10, 225x25
Pulldown - 4 or 5 sets
Seated DB Clean - 3x35x10
Spud Cable Curls

Treadmill 25 mins @ 3.5 (6.0 incline)
Bike 15 mins @ tiring but not exausting pace.. no idea lol

[Cricket_Fire]

Nov 30/10 @ Ironworks (11:00am)

Bunch of warmup stuff

Bench - up to 275x1 pause, and a miss at 295 paused. Then hit 255x3 (touch n go)
Incline Closegrip - 5x185x5
Hammer Strength Press - couple light high rep sets

Treadmill 20 mins @ 3.5 (6.5 incline)


-meh
-pausing kills me lol

[BULK_BOY]

Run Boy, Run! haha ;)

[Cricket_Fire]

Quickly walk ;)



Dec 1/10 @ Ironworks (10:00am)

Deadlift:
some speed work at 365
up to a pretty damn tough single at 585

45 Degree Hypers - 5x45x12
Pulldown Abs - 3x125x12
Seated Calves - 2xeasyx15

Treadmill - 40 mins @ 3.5 (6.0 incline)



-I was kind of upset at how heavy 585 felt at first, but all things considered (it's only 20lbs under my pr, I've been eating lower carbs, I'm down 20lbs, feel pretty beat up and no supplements for the last month) it's not too bad

-competing on the 11th.. hopefully with a carb up, well rested, and in meet conditions, I'll get over 600 officially

[Cricket_Fire]

Dec 1/10 @ Ironworks (9:30pm)

I was bored at the end of my shift and I'm starting to think my triceps are way too small, sooooooo

pushdown 2 mini bands, 100 total reps (3 sets)

[BULK_BOY]

Dec 1/10 @ Ironworks (9:30pm)

I was bored at the end of my shift and I'm starting to think my triceps are way too small, sooooooo

pushdown 2 mini bands, 100 total reps (3 sets)

Where are the SkullBusters? Huh? They'll make your guns blow up real good.:nod:

[Cricket_Fire]

Dec 2/10

Did 30 mins treadmill at home first thing in the morning, then 40 mins at the gym before I closed up at night





Dec 3/10 @ Ironworks (10:30am)

Weight - 272.4 (-3lbs)

Fat Grip Hammer Strength Row - few sets @ 90 and 135
Seated Overhead Press - 5x95x12
Pulldown - 4 or 5 fairly easy sets
Incline DB Bench - 3x55x15
Pushdown superset with Face Pull - 3 easy sets



-happy with weight this week.. dramatic losses starting to stabalize bit lol
-I'm the lightest I've been in a couple years
-both racks were taken so no military press today.. don't really need it a week out from meet anyways lol
-client showed up so rushed through assistance stuff, might hit a bit of light arm and shoulder work tonight again

[ShooterX]

All that cardio, you are gonna have the Ultimate Physique, Like GSP. ;P

[SELK]

soon you can join me in the 220s :D

[Cricket_Fire]

Doubtful bahaha



Dec 5/10 @ Ironworks (12:00pm)

Squat (chucks):
-up to 515x1, felt horrible
-switched to olympic boots, 465x3, little less terrible

SLDL - 5x225x10
Standing Calves - 1 strip set (bad idea when doing cardio later)
Side Bends - 2x105x10

Treadmill - 40 mins @ 3.2 (7.0 incline)


-meh

[Cricket_Fire]

Dec 6/10 @ Ironworks (12:00pm)

45 Degree Hyper 3x8

Seated Cable Row (with straps):
3x270x8
2x225x15

1 Arm Hammer Strength Row (with Fat Gripz):
3x135x12

Pulldown (straps) - 3x180x10
Hammer Curl - 3x40x10
Spud Cable Curls - 3 or 4 sets

Treadmill - 40 mins @ 3.2 (7.5 incline)

[Cricket_Fire]

Dec 7/10 @ Ironworks (10:30am)

Fatman Pullups - 6 reps between bench warmup sets
Bench - up to 245x5 (touch n go) and 2x265x1 (paused)

Incline Closegrip - 3x135x12
DB Bench - 2x50x12
Seated DB Clean - 2x25x10

Treadmill - 30 mins @ 3.0 (8.0 incline)



-competing on Saturday so nice easy session
-going to do some technique work and cardio next couple days but nothing of substance

-have a client competing.. she's been doing really well in training and should be set for some very solid numbers come. I'm more excited for her meet then mine.. I'm gonna suck, she'll do really well hahaha

[ShooterX]

Dec 7/10 @ Ironworks (10:30am)

-have a client competing.. she's been doing really well in training and should be set for some very solid numbers come. I'm more excited for her meet then mine.. I'm gonna suck, she'll do really well hahaha

I had a Chick I trained and helped compete like that once. Different benefits for you than for me.
But totally know what you mean with more excited for how she does than your own Lifting.

[Cricket_Fire]

Is that why I haven't seen the new one in the gym? aha





30 minutes light cardio last night. Probably hit another 30 tonight along with some technique work

Meet in a couple days

[Cricket_Fire]

Weighed in at 268.9 this morning. First time in the 260's in a couple years. Shredded to the bone ;) ahaha

[Kiff]

Weighed in at 268.9 this morning. First time in the 260's in a couple years. Shredded to the bone ;) ahaha

haha brilliant,

Oh nice work in here man :)

[MarcusWild]

Good luck competing!

[BULK_BOY]

Get to sleep. It's late!

See ya tomorrow.

[Cricket_Fire]

Well, really sucked at the meet. Weighed in at 121kg, much lighter than I thought (spent all day carb loading the day before and ate quite heavily the day of, and that was my weight in jeans)


Openned at 500 on the squat. Missed it twice in a row because I cut them short.. it felt WAY heavier than 500 should've. Barely made it on my 3rd (although side judge told me I hit IPF depth on that one ahaha)

Bench I opened at 265 and called it there.. I was in a horrible mood at this point

Deadlift I was starting to pick up a bit, client had a great pull (more on that later) so that fired me up a bit. Opened at an easy 535. Next went to 600 and missed it at the very top. Called it there

By far my worst meet (almost bombed out of a raw meet with 65lbs under my raw pr for christ's sakes). Guess the lesson here is to adjust to different factors that might effect strength (ie. losing over 30lbs the last month and a half)





Someone I've been training the past couple months did her first meet. She's 54 years old, and went 8/9, with a 115 squat, 85 bench (only missed 90 because it dipped down a bit before locking it out), and a very solid 180 deadlift.

[Cricket_Fire]

Just checked my log and I wrote down 123kg, not 121. Makes much more sense

[Coke]

Still good you did the meet Keenan, no doubt you will improve on things and do better next time.

[Cricket_Fire]

Cheers Terry





Dec 13/10 @ Ironworks (10:00am)

Pulldowns (v-handle) - up to 3x210x8, 180x12
Seated Cable Row (overhand grip) - 4x180x12
Hammer Strength Row (with Fat Gripz) - 2x160x8

Seated DB Clean - 4x30x10
Hammer Curl - 3x10
Spud Cable Curl - 2 sets

Treadmill - 30 mins @ 3.1 (8.0 incline)

[ShooterX]

Next meet you need to use Unlimited Gear and Supplements.

[Cricket_Fire]

I think next one is gonna be another raw meet in Waterloo in June

[BULK_BOY]

Chalk it up to experience Keenan. Next one you need to BULK UP for sure. ;)

[Cricket_Fire]

Another 30 mins treadmill at the end of my shift tonight because I'm training for a walking marathon on a slight incline

[ShooterX]

No lifting the day after the Meet, are you getting Old?

[Cricket_Fire]

Hung over and stuck in a snow storm on the way home, big difference aha

[Cricket_Fire]

Dec 14/10 @ Ironworks (12:30pm)

Rotator Cuffs

Speed Bench:
2x45x12
+doubled minis:
2x45x3
2x95x3
8x135x3

Incline Closegrip - 135x12, 155x12, 155x10, 135x12
DB Bench - 3x65x10
Seated OHP - 3x45x20
EZ Bar Skullcrushers - 4x50x8

Treadmill - 40 mins @ 3.0-3.2 (8.0 incline)


-getting kind of bored of 5/3/1, going to switch up a bit

[Kiff]

Sucks about the meet mate well done anyway!

[ShooterX]

OK, Snow Storm does suck. Sarnia sounds like a b..itch lately

[Cricket_Fire]

Dec 15/10 @ Ironworks (11:00am)

Speed Pull standing on 45lb plate (no belt) - 8x315x2

Speed SSB Box Squat (14") (olympic shoes):
+average bands:
8x225x2

45 Degree Hyper - 5x55x10
Standing Abs

[thewookie]

did I read that you're doing a "walking marathon"?

Where is the real Keenan and what have you done with him? :P

[Cricket_Fire]

Joke lol. Just feels like it with all the god damn cardio I've been doing haha





Dec 16/10

Off day today. Hit 30 mins cardio tonight. Doubt I've dropped any weight this week, been eating kind of ****ty. Hopefully haven't gained weight at least lol

[Cricket_Fire]

Dec 17/10 @ Ironworks (11:00am)

Weight - 268.7 (down 0.2lbs lol)
Rotator Cuffs / Pullapart / Hip Flexor Stretch

Bench:
2x45x8
+doubled minis:
45x5
95x5
135x3
185x3
225x1
235x1 **WAY harder than the 225, cut it there

Paused Bench:
185x5
3x225x5

Military Press - 135x8
Rolling DB Extension - 5x35x12
Hammer Strength Row - couple easyish sets
Pushdowns - 50 total reps


-happy with this session. Paused sets felt good
-supplimentation beginning again within the next week or 2

[Cricket_Fire]

Dec 18/10 @ Ironworks (1:00pm)

Defecit Deadlift (standing on 45lb plate):
2x135x5
225x3
275x3
315x1
365x1
405x1
455x1
495x1
545x1
565xmiss (didn't get past knees)

Pullups (hammer grip) - 3 x bodyweight x 3

SSB Squat (chucks):
3x315x5

Leg Press Calves - 3x275x15
Single Leg Leg Press - 3x275x12


-amazing how much that tiny bit of extra rom throws you off
-first time doing 3 pullups baha

[Coke]

amazing how much that tiny bit of extra rom throws you off

No joke, lol - you handled them deads very well. Liked the entire effort dude.

[Cricket_Fire]

Dec 19/10 @ Ironworks (1:00pm)

Rotator Cuffs

Pulldown (with straps):
3x225x8
180x15

Cable Row:
240x8
2x195x10

Fat Grip Row - 3 sets
Muscle Snatch - 2x12
Seated DB Clean - 2x12, 1x6

Hammer Curl - 3 sets

Treadmill - 40 mins @ 3.1 (9.0 incline)

[Cricket_Fire]

Dec 20/10 @ Ironworks (11:00am)

Speed Bench:
45x10
+doubled minis:
2x45x6
2x95x3
8x145x3

DB Bench - 75x15, 2x75x12, 75x10 (no misses)
EZ Bar Skulls - 3x50x12
Football Bar Skulls - 2x50x8
MM Shoulders - 2x25x10

[Cricket_Fire]

Dec 22/10 @ Ironworks (11:00am)

Speed Deadlift (standing on 45lb plate):
2x135x2
225x2
315x2
365x1
12x405x1
**about half done without a belt

Sumo Deadlift:
405x1
455x1
495x1
525x1
**10lb pr.. tough, but I screwed up form and still got it

45 Degree Hyper - 4x60x12
Bent-Knee Situps - 25x10, 2x45x10

Treadmill - 15 mins @ 3.0 (9.0 incline)



-decent session
-gym so busy I couldn't get the rack so just did extra speed pulls instead of deads

[Coke]

Nice job with the pulling bro.

[Cricket_Fire]

Thanks dude



Dec 23/10 @ Ironworks (11:00am)

Rotator Cuffs / Liniment

Floor Press:
45x10
2x95x8
135x8
2x185x3
225x1
245x1
265x1 *good pause up to here
275x1 *iffy pause
285x1 *touch-n-go

Paused Bench:
2x235x5
235x4 **didn't try 5th, had no spot

Incline DB Bench - 3x15
Rolling DB Extension - 4x40x12

1 Arm Hammer Strength Row:
Fat Gripz - 2x180x5
Straps - 3x180x10

Reverse Pec Dec - 4x12
Reverse Grip EZ Curl - 3x12



-good session
-old floor press pr was 255 touch n go.. had a small pause on 275 today

[Cricket_Fire]

Dec 24/10 @ Ironworks (2:00pm)

Deadlift:
+short mini bands:
2x135x5
225x3
315x1
405x1
455x1
495x1
550x1 **5lb pr

SSB Squat (wearing chucks):
135x5
225x5
315x5
365x5
225x25

Ham Curls - 3x15
Seated Calves - 2x15



-old pr on the pulls against bands was 545, and that was when I was 30lbs heavier, so happy with this
-merry christmas

[Kiff]

Well done for equalling a PR that you set at a higher weight, that is damn fine!

Merry Christmas mate.

[Cricket_Fire]

Cheers pal. You too



Dec 25/10 @ Ironworks (11:00am)

DB Bench - 4x15
Pushdown - 100 total reps
Curl - 2x25

-quick extra session between family stuff

[Cricket_Fire]

Dec 26/10 @ Ironworks (1:00pm)

Pulldown (v-handle):
up to 225x10
3x240x6
195x10 (wide straight handle)

Seated Cable Row (v-handle):
255x8
2x270x5
2x195x12 (straight handle)

1 Arm Hammer Strength Row:
+Fat Gripz:
up to 180x6
90x15

Hammer Curl - 3x50x8
BB Curl - 2x80x8
Spud Cable Curl - 1 drop set
Face Pull - 32.5x20, 3x47.5x15


-upper back workouts ftw
-strength coming back (255x8 cable row stricter than 240x8 last week)

[Cricket_Fire]

Dec 27/10 @ Ironworks (11:00am)

Liniment / Rotator Cuffs / Fatman Pullups (3x8)

Speed Bench:
45x10
+doubled minis:
2x45x3
95x3
8x155x3
**happy with the speed here

DB Bench - 2x80x12, 80x11
EZ Bar Skulls - 50x15, 3x70x8
Football Bar Skulls - 3x50x10
MM Shoulders - 2x25x12

[Cricket_Fire]

Dec 29/10 @ Ironworks (11:00am)

Speed Box Squat (14") (chucks):
2x45x5
+average bands:
45x2
135x2
225x2
8x315x2

Speed Deadlift - 9x315x1
45 Degree Hyper - 60x10, 3x70x10
Bent Knee Situps - 2x45x10

Treadmill - 30 mins @ 2.5-2.8 (7.0 incline)

[t gale]

nice work buddy. what's with the treadmill(haha)

[Cricket_Fire]

Trying to drop a bit of weight haha. Lost about 30lbs over the past couple months, but Christmas but a stop to that hahaha, but about half that back on. Back to the grind now (after new years eve aha)

[Kiff]

Trying to drop a bit of weight haha. Lost about 30lbs over the past couple months, but Christmas but a stop to that hahaha, but about half that back on. Back to the grind now (after new years eve aha)

Well done on that weight loss solid stuff mate.

[BULK_BOY]

Happy New Year Mate!

For you, 2011 will be Great!


Now go get your Drink On!!!! :alcoholic::alcoholic::alcoholic:

[Cricket_Fire]

Cheers guys. Happy new years





Dec 31/10 @ Power Attic (12:00pm)

Bench - up to a fast 295, miss at 315 (1 got a few inches up, other just stuck lol).. 315 will be there very soon
Reverse Bands - 3 sets, lot of weight
Military Press - 135x10
Rolling Extension - 5x45x10


Jan 1/11 @ Ironworks (3:00pm)

Seated Cable Row - up to 285x8, 3x300x5, 3x210x10
Fat Grip Row - up to 2x180x6
Pulldown - 4x180x10
Spud Strap Pulldown - 4x105x12

BB Curl - 3x10
Hammer Curl - 3x10

[Cricket_Fire]

Jan 2/10 @ Ironworks (1:00pm)

Rack Pull (hole 1):
45x6
135x6
2x225x3
315x3
405x1
455x1
495x1
545x1
585x1
645xmiss, got pissed off, tried it immediately again, failed again
645x1 **really hard but got it totally cleanly

SSB Squat (chucks):
135x5
225x5
315x3
405x3
455x1 / 405x1 / 315x5 / 225x8
**asked a buddy at I should do after the 405x3.. drop set was not what i was hoping he would say, but I can't back down from a challenge

Cybex Hamstring Curl - 3x110x12
Seated Calves - 4x135x10




-very pleased with today
-old pr from hole 1 was 635, and I missed 640 last time I did these, and my bodyweight was a good 20lbs heavier than it is now
-first 2 misses weren't even close (1st came off rack an inch, 2nd didn't budge). 3rd attempt was slow and crazy hard, but surprisingly smooth
-drop sets with a safety squat bar suck

[Coke]

Great workout Keenan.

[Cricket_Fire]

Thanks bro



Jan 3/10 @ ironworks (11:00am)

Liniment / Rotator Cuffs

Speed Floor Press (sinking elbows into thick mat, short pause, blast up):
45x10
+doubled mini bands (wrapped once around bottom of rack):
2x45x5
95x5
9x135x3

DB Bench - 3x90x10, 2x60x15
EZ Bar Skulls (incline) - 50x15, 4x70x10
Football Bar Skulls - 2x50x11
Overhead Band Extensions - average band x 15, 12, 10
MM Shoulders - 3x30x8

Eliptical - 30 mins @ 8.0 (heartrate around 155)



-both benches were taken so decided to do speed work off the floor
-I really think I haven't been working hard enough to improve my bench.. I never missed sessions, but I don't know if I've ever consistantly put this much effort into my assistance work... hopefully it'll pay off

[Kiff]

Nice stuff mate

[ShooterX]

All that Assistance work if it doesnt improve you Bench will at least give you Muscley Arms.

[Cricket_Fire]

That would be nice..






Right, next meet is another raw one in June. Goal is 1607 total @ 242.. that's elite according to some feds lol. It's a very lofty goal considering my best raw lifts combined only come to 1475, but I think it *might* be doable

Hoping to push my lifts up to around 585/320/630 (at around 255-260) by mid-february in the short term

[BULK_BOY]

Lofty goal maybe.....but I think you can do it. Gonna be hard though.............

[Cricket_Fire]

Jan 5/10 @ Ironworks

Speed Box Squat (14" box) (chucks):
2x45x5
+average bands:
2x45x2
95x2
135x2
225x2
5x335x2 **speed borderline, prob a bit too heavy

Speed Deadlift - 9x365x1 (mixing up stances)
Standing Calves - 3 sets
Reverse Pec Dec - 3x15



-low back felt like it was gonna explode, gonna hit the 45 degree hypers and ab work at the end of my shift tonight

[BULK_BOY]

Jan 5/10 @ Ironworks
Speed Deadlift - 9x365x1 (mixing up stances)


God. Your DLs make me want to puke.:drooling:

Nice work matey. ;)

[Cricket_Fire]

Jan 5/10 @ Ironworks (9:30am)

Weight - 278 (-7lbs since Christmas feasting weighin lol)

Cambered Bench:
2x45x10
2x95x5
2x135x3
185x3
205x3
225x3
245x1
255x1
265x1
275x1 **all paused up to this point
285x1 **touch n go

Pin Press (2-3" from chest):
4x225x6
275x3

Incline Closegrip - 185x8, 185x7, 185x6 (no misses)
Tate Press - 2x40x10, 2x50x8
DB OHP // Hammer Curl - 3x40x12 // 3x40x10



-good session. Need a stronger bench!
-pin press set right around where I miss

[-JM-]

Hey mate,

Just checking in here since I cant get on MT. Nice numbers you are throwing around. Saw your 2011 goals out onthe PL forum. So youre going to get back into equipped?

[Cricket_Fire]

Eventually yeah. I'm really enjoying raw right now, and definately need to get way better raw #'s, but want to hit at least 1 meet in full gear in 2011. I don't think 900/500/600 would be too far out of reach by year's end multiply (what I'd need for elite at 275, 242 is less)

Good to see you posting

[Cricket_Fire]

Jan 9/10 @ Ironworks (1:30pm)

Seated Cable Row:
up to 3x310x5 with v handle
3x210x12 with straight handle

Spud Strap Elbow Pulldown - 4x120x12
Pulldown - 3x180x10
Seated DB Clean - 3x30x12

BB Curl - 60x10, 80x10, 90x8
Hammer Curl - 55x6, 40x12

[Cricket_Fire]

Oh, had max effort day yesterday but couldn't post. Worked up to 500 safety squat bar squat, then 500x2 sumo pull against small minis, and 500x4 conventional same setup

[Cricket_Fire]

Jan 10/11 @ Ironworks (11:00am)

Rotator Cuffs

Speed Bench (cambered bar):
2x45x6
+doubled minis:
2x45x3
95x3
9x135x3

DB Bench:
65x10
3x100x8
100x6 **didn't miss, just screwed up setup

EZ Bar Skulls (incline) - 70x12, 3x90x8
Football Bar Skulls (incline) - 3x50x12, 50x15
MM Shoulders - 3x30x10


-I don't think I've ever consistantly put in this much heavyish work on upper body stuff.. more and more I'm thinking my bench is behind because I just didn't work hard enough through enough volume

[BULK_BOY]

Big Pecs! Big Pecs! hahaha

Solid work bro. How about some decline Skulls? ;)

[Cricket_Fire]

Right, so here is my plan for the next little while.

Aiming to drop a little bit of weight over the next few weeks, hopefully ending at 265ish on feb 15, and I'd like to hit high 500's squat (I've very gunshy with my squat right now since the meet, but ideally 580ish belt only), 320+ paused bench, and 630ish deadlift.

Take the next 8 weeks, focus on dropping more weight (hopefully get to mid-high 240's) while holding as much strength as possible

Then 8 weeks into a meet where I can hopefully hit my raw elite total at 242 (probably need to drop a bit of water, but the meet is only a couple hours away and i can weigh in the night before). I'll need 1607, which will probably break down to roughly 600/350/650, with another 7lbs somewhere lol. If I'm right about the problem with my bench training, I really think I'll see some BIG progress there in the next few months. And I'm still trying to convince myself losing weight will eventually help my deadlift bahaha

[Cricket_Fire]

Jan 11/10 @ Ironworks (1:30pm)

Speed Squat (chucks, no box):
2x45x6
+averages:
45x2
135x2
225x2
8x315x2 **speed good here
3x405x1 **slowish, not terrible

Speed Deadlift:
9x405x1
2x495x1

[ThomasG]

wtf why have I not been in this journal? Very strong in here I'm glad I found this place. Keep up the hard work!

[BULK_BOY]

Right, so here is my plan for the next little while.

Aiming to drop a little bit of weight over the next few weeks, hopefully ending at 265ish on feb 15, and I'd like to hit high 500's squat (I've very gunshy with my squat right now since the meet, but ideally 580ish belt only), 320+ paused bench, and 630ish deadlift.

Take the next 8 weeks, focus on dropping more weight (hopefully get to mid-high 240's) while holding as much strength as possible

Then 8 weeks into a meet where I can hopefully hit my raw elite total at 242 (probably need to drop a bit of water, but the meet is only a couple hours away and i can weigh in the night before). I'll need 1607, which will probably break down to roughly 600/350/650, with another 7lbs somewhere lol. If I'm right about the problem with my bench training, I really think I'll see some BIG progress there in the next few months. And I'm still trying to convince myself losing weight will eventually help my deadlift bahaha

May the Force be with you. Sounds like you have it all planned out. Good Luck my friend.

[Cricket_Fire]

wtf why have I not been in this journal? Very strong in here I'm glad I found this place. Keep up the hard work!
You must not've seen the bench workouts ;) . Thanks for stopping in bro


Thanks Derek. Checked my weight today and it's real damn high - huge swings lately lol. Need to nail down diet again

[SELK]

I always seem to gain some deadlift strength when I diet. I don't really take much of a hit in the squat/bench either. I think a large part of this is because I diet very slowly like a lb a week or so. Takes a bit longer but I keep my muscle/strength.

Im in the minority on a PL forum, but I honestly don't think gaining weight helps my lifts all that much, maybe a bit on the bench. I was perfectly happy weighing 170lbs before I started lifting. Actually, I got more chicks then! lol

[Cricket_Fire]

Well let's hope that how it works out lol



Jan 13/10 @ ironworks (10:45am)

45 Degree Hyper - 2xbwx10, 40x10, 3x70x10

Spud Strap Upper Arm Pulldown:
90x12
105x12
120x12
4x135x10

1 Arm Hammer Str Row (Fat Gripz) - 3x135x8
Face Pull - 5x105x10
Hammer Curl - 3x45x10
Reverse Grip EZ Curl - 50x12, 2x70x8, 2x50x12


-extra session

[Cricket_Fire]

Jan 14/10 @ Ironworks (11:00am)

Weight - 273 (-5lbs)
Rotator Cuffs

Bench:
2x45x10
+doubled minis:
2x45x5
95x5
135x3
185x3
205x3
225x1
235x1
245x1
255x1 **all paused up to this set
265x1
275x1 **40lb pr lol

Incline Closegrip (pinkies just inside rings):
135x10
185x10
205x5
225x5
185x12

Pin Press (couple inches off chest):
225x5
275x3
295xmiss **just fried at this point

Tate Press - 40x12, 55x8, 2x45x10
Pushdown // DB OHP - 3 sets



-very good session; damn happy with the banded press and inclines
-someone was using rack so did inclines first.. definately hurt my pin press hahaha
-did no cardio this week and still down weight; happy with that aha

[ShooterX]

Big Bench coming soon! those Inclines were most impressive. Oh how I hate Reps.

[BULK_BOY]

Big Bench coming soon! those Inclines were most impressive. Oh how I hate Reps.

He too will have Big Triceps!

[Kiff]

Nice PR, well done on the weight loss as well. What is your target weight?

[Cricket_Fire]

I want to compete in the 242's in June. I'm fine with dropping some water to get there but I'd like to be reasonably close






Jan 15/10 @ Ironworks (1:00pm)

Reverse Band Deadlift:
2x135x5
+reverse averages (choked 2 chin height.. deload a few inches before lockout):
225x3
315x3
405x1
495x1
545x1
585x1
635x1
675xmiss

Squat (chucks):
135x5
225x5
315x5
405x5
500x2 **probably had 3 in me, pussed out though

Cybex Hamstring Curl - 4x130x12
Pulldown Abs - 105x12, 3x120x10


-very happy with today's session. 635 was solid (tough but didn't absolutely kill me). 675 was fairly close
-depth was good on both 500 reps

[BULK_BOY]

Nice Pulls bro. Only 30lbs to go.......

[ThomasG]

635x1 against lights is no joke. Same with 275x1 against minis excellent work in here!

[Cricket_Fire]

Thanks bro - definately wasnt against bands though - I'd say with bands :D . Gave about 100lb help at the bottom, let go of the bar 4-5" from lockout

[ThomasG]

Thanks bro - definately wasnt against bands though - I'd say with bands :D . Gave about 100lb help at the bottom, let go of the bar 4-5" from lockout

haha very true.

[Coke]

Damn bro, doing all too well, lol.

[Cricket_Fire]

Thanks dude




Jan 16/10 @ Ironworks (2:30pm)

Rotator Cuffs

Pullups (varying grips) - bodyweight x 1, 1, 1, 4, 3, 3, 3

Seated Cable Row:
+straps:
180x10
240x10
4x310x6 **not strict, not totally ugly

Spud Strap Upper Arm Pulldown - 5x135x10
Seated db Clean - 4x35x8
Reverse Pec Dec - 3x12x12

EZ Curl - 50x10, 3x70x8
Hammer Curl (fat gripz) - 3x35x12


-4 pullups.. I'm basically a bodyweight training machine

[ShooterX]

Wanna do more Chins?? Just drop another 30 Pounds. LOL

[ThomasG]

What Method/Routine are you on?

[Cricket_Fire]

Westside-ish lol. I love upper back work and get bored on off days, so do a specific upper back workout once (maybe twice) a week

[Cricket_Fire]

Jan 17/10 @ Ironworks (10:45am)

Rotator Cuffs

Speed Bench (cambered bar):
2x45x8
+doubled minis:
45x5
95x3
135x3
9x155x3
**speed good

DB Bench (slight incline):
60x12
2x105x6
2x80x12

EZ Bar Skulls (incline):
3x90x10
2x50x15

Treadmill - 30 mins @ 2.8 (7.0 incline)



-meh
-strength and speed felt good, but combo of not enough sleep New Years Resolutioners made it no fun

[BULK_BOY]

Westside-ish lol. I love upper back work and get bored on off days, so do a specific upper back workout once (maybe twice) a week

One day you will have a Back like mine. :evillaugh: LOL!

[Cricket_Fire]

Jan 18/10 @ Ironworks (3:00pm)

Speed Deadlift (mixing up stances):
+small mini bands:
2x135x3
2x225x2
2x315x2
5x365x2

Speedy Squats (olympic shoes, no box):
+average bands:
45x2
135x2
225x2
315x2
5x365x2
405x1
3x455x1
**speed great on 365, decent on 405, slow on 455 lol

Leg Press - 3x20
Leg Press Calves - 3x20
Bent Knee Situps - 4x45x8
Band Hamstrings - 3xaveragex15


-good session
-more heavy ab work

[Coke]

Wow man, props!!

[BULK_BOY]

That's a Solid Workout Keenan. Keep it up bro. :nod:

[Cricket_Fire]

Thanks guys

Tested my vertical tonight at work (guy at the gym wanted me to test his, then challenged me lol). No warmup or anything. Got 24" (3" pr haha). Damn I'm athletic

[Cricket_Fire]

Jan 20/10 @ Ironworks (11:00am)

45 degree Hypers - 2xbwx10, 3x80x10
Upper Arm Pulldown - 5x150x10
Side Bend - 3x85x10
Face Pull - 4x115x12

Treadmill - 30 mins @ 2.8 (6.0incline)


-meh, quick extra workout
-HATE busy gym

[BULK_BOY]

Jan 20/10 @ Ironworks (11:00am)
-meh, quick extra workout
-HATE busy gym

I know what you mean.:)

[Cricket_Fire]

Jan 21/11 @ Ironworks (10:30am)

Rotator Cuffs

Closegrip Bench:
2x45x10
95x8
2x135x5
2x185x3
225x3
245x3
275x3 **default 3 rep pr
285x1
300x1 **5lb pr
305x1
315x1 **pressed it but spotter said it didn't look like a touched
315x1 **good on this one.. tough but got it
**first 315 bench lol.. took way too long. Hands just inside rings on these

Floor Press (closegrip, paused) - 5x225x5
Tate Press - 45x10, 3x55x10, 40x12
Pushdown - 4 sets
DB OHP // Hammer Curl - 3x40x8 each


-very happy with this session
-pecs were really tender for some reason
-first time hitting 315. Hopefully hit this or a bit more with regular grip paused in a couple weeks

[MarcusWild]

That's a great PR.

[ShooterX]

Thats Awesome, i better get Working. You are catching up on the Bench.

[SELK]

nice benching, i still remember the first time i hit 3 plates.

[Cricket_Fire]

Jan 22/10 @ Ironworks (12:30pm)

Rack Pull (hole 1, standing on 45lb plate):
45x5
2x135x3
225x3
315x1
405x1
455x1
495x1
545x1
585x1
635x1 **20lb pr
655x1 **40lb pr

-had to work so that was that, but great pr - pulled 615 on this around the time I pulled 605 from the floor


Jan 22/11 @ Ironworks (10:00pm)

Defecit Deadlift (standing on 45lb plate):
2x135x5
2x225x3
315x1
365x1
405x1
455x1
495x1
550x1 **5lb pr
565x1 **missed this last time I did these
585x1
605x1 **wow

-2nd max effort deadlift of the day, and managed to tie my best deadlift while standing on a 45lb plate... set for a huge pr

[BULK_BOY]

Way to go Keenan! Nice work. I sense some solid progression with you.:thumbup:

[Coke]

Pulling is great guy!!

[MarcusWild]

A 40 lb PR is huge. Great job!

[SELK]

huge PR. your gonna pull 700 before you know it at this rate.

[Cricket_Fire]

Thanks guys. I was pissed I got asked to finish someone's shift at the gym so I couldn't finish my workout, but after the night time session, all is forgiven ;)




Jan 24/11 @ Ironworks (10:30am)

Speed Bench:
2x45x12
+doubled minis:
2x45x5
2x95x5
135x3
5x155x3
3x185x3 **speed surprisingly good

EZ Bar Skulls (flat) - 50x12, 70x8, 2x90x8, 2x50x15
Football Bar Skulls (incline) - 2x70x8
Hammer Curl - 40x12, 50x8, 60x6, 2x40x12
Treadmill - 30 mins


-decent workout except the old naked man shaving in front of the mirror in the changeroom....
-pec tie ins both feel very tender for some reason.. no pressing accessories for that reason

[BULK_BOY]

So where are the declines.......?

[Cricket_Fire]

Jan 25/11 @ Ironworks (1:30pm)

Liniment / Foam Roll

Squat (olympic shoes):
2x45x5
+averages:
45x2
135x2
225x2
315x2
365x2
405x1
455x1
475x1

Speed Deadlift:
+short minis:
5x405x1

Leg Press - 2x5x25
Leg Press Calves - 2x5x25
45 Degree Hyper - 4x80x12
Bent Knee Situps - 3x45x10

[Coke]

Big day in the gym dude.

[Cricket_Fire]

Jan 28/11 @ Ironworks (10:00am)

Liniment / Rotator Cuffs

Swiss Bar Bench (wide grip):
2x45x12
2x95x8
2x135x5
185x3
225x3
245x1
275x1
295x1
305x1
315xmiss **damn this bar is tough, hit 315 closegrip last week

Swiss Bar Floor Press (middle handle):
45x8
135x8
185x5
225x5
245x3 **almost positive I strained or partially tore left pec.......

Overheads - couple light sets, gave up there, started icing pec


-no bruising yet, just a little red. Still attached to the bone and can move and stuff, but hurts like a bit any time I pull arm forward (even grabbing plates to strip the bar)
-icing all day, hopefully I can deadlift fine tomorow

[Cricket_Fire]

Few hours later, still no bruising or anything. Still real tender but tolerable.. gonna ice it throughout the day. Think it's just a bad strain

[ThomasG]

Wow way jealous of the swiss bar. I really wish I had one. What method/routine do you use?

[Cricket_Fire]

Just picked it up a couple days ago, feels pretty cool

My program is Westside-ish lol

[t gale]

Hey Keenan, nice work going on in here. i'll be watching for next meet

[Cricket_Fire]

Thanks Tim. Wont be competing again until June I think. Hoping to get my elite raw @ 242, but we'll see what happens lol




Jan 29/11 @ Ironworks (3:00pm)

Deadlift - up to 635x1 30lb pr

45 Degree Hyper - 2xbodyweightx12, 2x100x8
Spud Abs - 3 sets


-deadlift felt crazy heavy, but solid pr
-pec is fine, little tender but it'll survive

[ThomasG]

30lbs is insane. Especially at your level congrats!!

[Cricket_Fire]

Thanks bro. Not happy with "my level" though! I was planning on hitting 635 then taking 650 for a ride just for the hell of it, but the way 635 felt, it wasn't gonna be happening lol.

Plan now is to really tighten diet (been sitting around 270-275 for last few weeks), and hopefully drop all the way into 240's. Then meet prep begins for June!

[Cricket_Fire]

Jan 30/11 @ Ironworks (1:00pm)

Rotator Cuffs

Seated Cable Row - 3 sets
Pulldown - 2x8, 1 drop set
Seated DB Clean - 5x10

Treadmill - 30 mins

-yay

[BULK_BOY]

Congrats on the DL PR bro. Nice work. Keep it up. ;)

[Cricket_Fire]

Thanks bro. 1 step at a time towards not sucking :D



Jan 31/11 @ Ironworks (11:00am)

Swiss Bar Overhead (varying grips) - 3x45x8, 3x95x8
Dumbell Press - 3x40x20
Swiss Bar Bench (varying grips) - 3x45x30

EZ bar Skullcrusher - 3x50x15
EZ Bar Reverse Grip Curl - 3x50x12
Swiss Bar Curl - 5x95x8-15
Pushdown - average band, 100 total reps

Treadmill - 30 mins @ 3.0 (5.0 incline)



-meh. Very tired this morning for some reason
-nothing heavy to keep pec healthy, just loads of blood flow work. Pec feels fine but don't want to push it only a couple days later
-depending how pec feels later in the week I might test my bench this weekend too so no point stressing it today

[SELK]

or... enter the canadian pro-am and try to win money :D

[Cricket_Fire]

Unless everyone else bombs out I won't be winning money any time soon :D . Planning on competing in June, then we'll see, maybe back into gear

[Cricket_Fire]

Feb 1/11 @ Ironworks (12:00pm)

Liniment

Squat (olympic shoes):
45x8
95x5
135x5
185x5
225x3
275x3
315x1
365x1
405x1
455x1
495x1
545x1
570x1 **reeeeeeeeeeeeeeeeally damn hard.. 5lb belt only pr

Leg Press - 3x15
Leg Press Calves - 3x15
Bent Knee Situps - 3x45x12
Hamstrings - 4xaverage bandx15
Pallof Press - 2x8



-somewhat happy with today.. weight loss is slowing my squat progress epically more than my bench or deadlift. Hopefully I'll only need another 30lbs on my squat by June (if other lifts go as planned).. worse case scenario I need to deadlift a little more than planned aha

[ThomasG]

Hey man a pr is a pr. Enjoy it you've earned it good stuff in here. I've got some catching up to do.

[Coke]

At an amazing level with those squats - you at 600 would be plain beastly this summer.

[BULK_BOY]

At an amazing level with those squats - you at 600 would be plain beastly this summer.

That's Keenan. A force to be reckoned with.

[Cricket_Fire]

Thanks guys - got a long way to go but it's coming




Feb 4/11 @ ironworks (10:00am)

Weight - 268.7

Liniment / Foam Roll

Sumo Deadlift:
2x135x3
2x225x3
315x1
365x1
405x1
455x1
495x1
545x1 **20lb pr
565x1
585x1 **lol, apparently I wasn't pushing my sumos too hard a couple weeks ago when i pulled 525

Squat (olympic shoes):
5x405x5 **been a long time since I did 5x5 on anything... painful

Spud Pulldown Abs - 3x8
Spud Upper Arm Pulldown - 3x15
45 Degree Hyper - 4x8
Standing Calves - 3x12



-great session
-weight's on the way down again

[MarcusWild]

That's a huge PR on the sumo. Great work.

[Cricket_Fire]

Thanks Marcus





Feb 5/11 @ Shooter's (2:00pm)

Worked up to a paused 315, not too difficult (not easy either lol). Next 325, as soon as I went to press, heard a loud ripping sound and dumped bar (left pec)

It's definately not a bad tear, but I'll be taking a few weeks off benching and just hitting some overhead stuff if that doesn't bother it. I'd like to think it's something other than a tear since there's no bruising yet (3 hours later) and it isn't very painful unless I flex it, but I don't know what else it could be after that sound..

Either way got a raw bench pr with more in the tank

[ShooterX]

And you drove home in a Blizzard. Snow Storm is still crazy down here.

Hope the healing is fast.

[Cricket_Fire]

Drove 40km/h all the way home lol




Feb 6/11 @ Ironworks (3:00pm)

Liniment

Swiss Bar Row (alternating handles):
2x45x15
2x95x8
2x135x8
3x185x8
5x225x5 **all fairly strict

1 Arm Hammer Strength Rows:
+Fat Gripz:
45x8
90x8
4x135x8
+switched from Fat Gripz to straps:
3x135x10 (both arms at same time)

Face Pull // Vogelpohl Pulldown - 3x10 each
Reverse DB Flies (facing down on incline bench) - 4x10
Swiss Bar Curls - 4x10
DB Curls - 3x12



-pec feels ok today; still painful to stretch or tense but otherwise fine. Very little discolouration. Going to not do any benching for a couple weeks (if overheads feel ok I'll work a lot of them)
-tried doing pullups but first rep really hurt pec so stopped them

[BULK_BOY]

Ouch! Take it easy with that pec bro. I'm still dealing with my popped rib and I know how easy it is to reinjure something. Heal fast mate.

[Cricket_Fire]

Feb 8/11 @ ironworks (1:00pm)

Liniment / Dynamic Stretches (aka talked to a buddy for a bit before training)
Box Jumps - up to 40".. big improvement there lol

SSB Speed Squats (chucks):
+small bands:
8x315x2

Deadlift (switched up stances) - 5x405x1
Bent Knee Situps - 3x45x12
Cybex Hamstrings - 3x10
Leg Press - 3x10
Leg Press Calves - 3x10



-apparently best way to improve your jump is to not jump, ever lol (old best box just was 32" i believe..). Anorexia = bigger jump

[Cricket_Fire]

Forgot to mention did 30 mins cardio this morning (40 yesterday). I'm no longer fat enough to make the belt on my treadmill at home skip if I step down too hard lol. Almost got launched forward a few times when I was doing cardio at home a couple months ago lol

[BULK_BOY]

So what are ya? 260?


Skinny runt.

[ThomasG]

Was that 585 a pr? I can't wait till I hit 6 plates.

[Cricket_Fire]

Derek - right around 265 right now. Anorexia ftw lol

Thomas - It's a huge sumo stance pr (old best was 525 lol). Pr conventional is 635






Some of the Special Olympics kids challenged me to deadlift 200lbs last night... is it wrong I took offense to this? lol

Cardio 40 mins this morning, 40 tomorow

[BULK_BOY]

Derek - right around 265 right now. Anorexia ftw lol


Dang! You haven't been this low since......since you were in grade school. Right?:)

242 is just around the corner mate.

[Cricket_Fire]

Pretty much lol, the lightest I ever remember being was in the 230's in grade 8. Between now and then, I don't remember being lower than I am lol



TOKXKusMxac

[Cricket_Fire]

Feb 11/11 @ Ironworks (10:30am)

Weight - 256lb

Shoulder warmup stuff

Swiss Bar Military Press (varying grips):
3x45x8
3x95x8
3x135x5
185x3
3x135x8

DB Lateral Raise - 3x25x12
1 Arm Lateral Raise - 3x35x10
Bent Over Rear Delt Fly - 3x20x12
Seated DB Clean - 4x30x10
Ez Bar Curl - 4x50x10
Pushdown - 4x25



-no benching for the next little while so lots of shoulder stuff.. just light work this week
-apparently no supps, lots of cardio, and perfect diet all week = 12lb loss lol.. oops

[ShooterX]

256, time for the posing briefs. The extra Shoulder work might surprise you.

[Coke]

Great job in the vid, looks like it was no problem, lol - seeing muscle lines these days too.

[Cricket_Fire]

I could definately rock some nice shiny posing trunks





Feb 12/11 @ Ironworks (6:00pm)

Rack Pull (hole 1):
worked up to 665.. pr, but it's only 10lbs higher than my pr from this height standing on a plate

Hack Squats - 3 sets
Weighted Ab work


-everything hurt in a bad way tonight.. pec cramped during the pull as did low back. Knee felt funny on hack squats. Hip flexors were sore during cambered bar situps

[Cricket_Fire]

Feb 13/11 @ Ironworks (1:00pm)

Liniment / Foam Roll / Random warmup stuff

Swiss Bar Row (varying grips):
3x45x8
3x95x8
3x135x8
3x185x10
4x225x6

1 Arm Hammer Strength Row:
+Fat Gripz:
90x10
3x135x10
+no fat gripz, both arms at once:
3x90x10

Rear Delt Flies (face down incline) - 4x15x15
DB Curl - 3x30x12
Bench - 45x50
Treadmill - 40 mins @ 3.3 (4.0 incline)


-meh, sore and exhausted but everything slightly up from last week
-decided to start a bit of super high rep stuff to flush some blood into the pec.. I could feel the pec on these, but not painful

[BULK_BOY]

Me thinks da body needs a little rest my friend. Don't get burnt-out and really mess something up. ;)

[Cricket_Fire]

60 mins cardio yesterday, 45 mins today. Headed in for dynamic squat/dead day. yipee

[Cricket_Fire]

Feb 15/11 @ Ironworks (1:00pm)

Liniment / Mobility Stuff

Speed Deadlifts - up to 8x405x1

Speed SSB Squat (chucks):
+averages:
6x315x2
365x1
425x1

Hack Squats - 4 sets
Bent knee Situps - 5x45x10
45 Degree Hypers - 4x80x12
Seated Calves - 3x15
Hammer Strength Chest Press - bit of blood flow stuff, 3x25 really light

[ShooterX]

Thats alot of Cardio, look out Lance Armstrong.

[Cricket_Fire]

I can walk at a brisk pace with the best of 'em

60 mins this morning, another 60 tomorow morning. Quads and glutes freaking kill from hack squats

[ThomasG]

Good SSB work I love that thing for speed. Are the hack squats done on a sled or with a barbell?

[Cricket_Fire]

On a sled. I've been doing very little quad work so just felt like mixing it up a bit

[Kiff]

Looking good, rather you than me with the cardio

[Coke]

Looking good, rather you than me with the cardio

No joke, lol.

[Cricket_Fire]

Cardio time is also known as "watching movie time". If I couldn't watch tv on that thing I'd give up lol

[Cricket_Fire]

Feb 18/11 @ Ironworks (10:30am)

Weight - 251.8 (-6lbs.. more lingering water from coming off supps I'm hoping lol)

Liniment / Shoulder Mobility / Easy BB Complex
Pullups - 3xbwx5 **not too tough.. these are way easier when lighter lol

Military Press:
3x45x8
2x95x5
135x3
155x3
185x1 **real hard
195xmiss **205 is my pr on these, but I was 50lbs heavier and I haven't been doing these at all lately

1 arm Lateral Raise - 5x40x10 (not strict not ugly)
2 arm Lateral Raise - 3x30x8 (strict)
Seated DB Clean - 5x30x8
EZ Bar Skullcrusher (incline) - 4x70x10
EZ Bar Curl - 3x70x8
Hammer Curl - 3x45x8
1 arm Pushdown - 2x60x12, 45x15


-weight's gone down 17lbs in the last couple weeks.. combination of coming off suppliments, diet being as tight as it's ever been, and actually doing all my cardio lol. If things aren't a little more stable next week (ie.3lbs or less) I'll increase cals a little bit and drop cardio back down to 30-40 mins

-I need to do more military presses in training.. such a great movement I shouldn't leave it out. Maybe hit it as a 2nd or 3rd movement most ME days

-pec feeling way better.. I'll be adding some type of benching back in next week

[Cricket_Fire]

I'm apparently horrible at math lol, weight dropped 4lbs this week, not 6... that makes much more sense lol. Hopefully just 2-3 for the next little while

[Cricket_Fire]

Feb 19/11 @ Ironworks (3:15pm)

Liniment / Mobility / Easy BB complex

Rack Pull (hole 2) - up to 685x1 (10lb pr)

Squat (olympic shoes) - up to 500x2.. damn hard, but deep

Hack Squat - 3x 2 plates x20
Cybex Hamstrings - 3x12
Leg Press Calves - 3x15
Spud Pulldown Abs - 3x120x12


-very happy with the rack pull... squat was ok too

[ShooterX]

Double Bodyweight Squats.....RAW

[BULK_BOY]

Like I said.......242 is just around the corner. Doing great mate! :)

[Cricket_Fire]

Few updates:

1) Diet has been terrible past few days, gone out drinking a couple times
2) One drunk night I was pissed off, and a friend told me not to punch this thing in his garage.. I don't remember punching it after that but my hand hurt like hell the next morning
3) Hit a high volume, fairly light upper back workout. Highlight probably doing 6 pullups lol
4) Benched for the first time yesterday since the injury - did swiss bar presses. Didn't feel any sign of a twinge or anything. Just worked up to 185x5 for now, prob start pushing it next session
5) Cardio the past few days has been mostly walking to and from the bar in a blizzard, and trying to fireman's carry a girl home

[Cricket_Fire]

Feb 22/11 @ Ironworks (12:30pm)

Liniment / Mobility / Easy BB Complex

Speedy Squat (chucks):
3 sets w/ 45
+large bands:
2x45x2
135x2
185x2
225x2
275x2
8x315x2

Speedy Deadlifts - 6x315x1
Bent Knee Situps - 4x55x8
Hack Squats - 3x3 platesx10
45 Degree Hypers - 3x55'sx10


-good workout, very tough
-I feel real weak under that band tension.. used to feel easy a couple years ago lol

[BULK_BOY]

-I feel real weak under that band tension.. used to feel easy a couple years ago lol


ahhhh drinking like tht will caause som e die effedsts :alcoholic:

LOL

[Cricket_Fire]

Feb 25/11 @ Ironworks (10:00am)

Weight - 252 (ate like **** 3 days this week, got drunk twice.. not good for dropping weight lol)

Liniment / Rotator Cuffs / BB Complex easy

Floor Press:
2x45x8
2x95x5
135x5
2x185x5
225x3
245x1
255x1
265x1
275x1
285x1 **all paused up to here, ties tng pr, 20lb paused pr
295xmiss **this one was tng, no clue why I missed

Incline Closegrip:
45x10
135x10
185x5
205x7 **no attempt at 8
225x3
185x5 **paused

EZ Bar Skulls (incline) - 2x90x5, 3x70x10
1 Arm Lateral Raise - 3x40x12
Pushdown - 3x25 with 2 mini bands
Seated DB Clean - 3x30x12


-ok workout.. first heavy bench workout in a while. The paused floor press was a good pr but I'm really surprised with the miss at 295
-pr on the incline closegrips was 225x5 so not too far off

[Cricket_Fire]

Feb 26/11 @ Ironworks (3:00pm)

Liniment / Long Warmup

SSB Box Squat (14") (chucks):
45x5
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1

Defecit Deadlift (standing on 45lb plate):
135x3
225x3
315x3
405x3
455x3
500x3
585x1 **happy with this, pr on this was a super tough 605

Hack Squat - 3x15
Seated Calves - 3x20
Hamstrings - 2x10
Spud Abs - 3x10

[ThomasG]

Strong defecits! What are spud abs?

[Coke]

Very nice dude, impressed with those deads and box squats.

[Cricket_Fire]

Thanks guys. Spud abs we just like rope crunches on the pulldown, but with the spud strap instead
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=1555

[Cricket_Fire]

Feb 27/11 @ Ironworks (12:00pm)

Liniment / Warmup stuff

Pullups - bodyweight x 8, 3, 3, 3
Spud Upper Arm Pulldown - 3x12

Seated Cable Row:
+straps:
up to 270x6 and 3x195x12

Pulldown - 5x165x10
DB Rear Delts (face down on incline bench) - 4x20x12
Hammer Curl - 4 sets
Concentration Curl - 4 sets

Treadmill - 40 mins @ 3.6

[Cricket_Fire]

Feb 28/11 @ Ironworks (11:00am)

Liniment / Mobility / Rotator Cuffs

Speed Swiss Bar Bench:
2x45x15
+doubled minis:
2x45x9
95x3
9x135x3
-bands:
185x5
225x5
2x225x3
**no misses, all paused

BB Row - 5x135x10
DB Bench - 80x12, 80x10, 65x12
1 Arm Lateral Raise - 3x35x12
Skullcrusher - 3x50x15

Treadmill - 40 mins @ 3.7

[BULK_BOY]

I see we have cut back on the alcohol.

Nice work bro.