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

[Cricket_Fire]

Trying to lol




Treadmill 40 mins this morning, followed by..



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

Liniment / Mobility and warmup stuff

Speed Squat (olympic shoes):
3x45x8
+large bands:
2x45x2
95x2
135x2
185x2
225x2
275x2
335x1 **felt heavy as **** and left shoulder was killing me getting under the bar
5x225x2 **shoulder still hurt, lame

Speed Deadlift - few singles between 315 and 375
Hack Squats - 2x25

[ThomasG]

Swiss work looks solid. I'd really like to get one of those things.

[Cricket_Fire]

60 mins cardio yesterday, 60 today.

[ShooterX]

Your Squat Speed Work looks like my Max Effort Squat work.

[Cricket_Fire]

Your tricep extensions look like my reverse band benching




Mar 6/11 @ Ironworks (4:00pm)

Warmup Stuff

Deadlift:
worked up to 545x2 legit reps, then 585x2, 2nd rep touch-n-go. Felt real heavy, but I'm happy with that; figured my deadlift would be lower right now

Felt like a sack of crap so did a couple sets of calves, 1 set of abs, and went home. Spotted at a charity bench press contest at my gym this morning after closing up last night - I need my beauty sleep lol. I'll hit some abs and light hams after upper back tomorow if I remember

[Cricket_Fire]

Mar 6/11 @ ironworks (2:00pm)

Rotator Cuffs stuff

Pullups - bodyweight x8, x5, x5, x5, x5

Seated Cable Row (close neutral handle) - up to 3x285x6, and 3x210x10
Pulldown (wide) - 4x180x10
Pullover - 3x10
Hammer Curl - 4x10
Concentration Curl - enough to fullfil my pumptential***

Treadmill - 30 mins


***awesome new phrase going around my gym

[t gale]

some good work man. Are u making a run at 242 class? how u feeling?

[Cricket_Fire]

Yeah that's the plan. I feel alright - weak and tired, but alright lol. I'm debating dropping all the way to 220, but we'll see about that

[Cricket_Fire]

40 mins cardio this morning, followed a couple hours later by..


Mar 7/11 @ ironworks (10:30am)

Liniment / Shoulder Warmup stuff

Swiss Bar Bench:
4x45x8
+doubled minis:
2x45x3
2x95x3
9x155x3
-bands:
5x225x3 (paused)

DB Bench - 2x90x8, 4x60x12 (60's on incline)
Pushdown - whole bunch of sets, whole bunch of reps
Low Cable Rear Delts - 4x15

[Cricket_Fire]

Mar 8/11 @ Ironworks (10:00am)

Mobility / Warmup Stuff

Very Speedy Deadlift (different stances) - 6x315x2

Somewhat Speedy SSB Squats:
+small bands:
6x315x2

Seated SSB Goodmorning - 4x95x8 **really feel these in upper back
Bent Knee Situps - 4x55x10
Hack Squat - 2 plates x 20, 3 plates x12, 12, 12
Pallof Press - 3x8
Seated Calves - 4x12


-1st day in a while I've really felt good and actually wanted to train.. felt nice lol

[BULK_BOY]

Looks like your week has improved. Good job.

[Cricket_Fire]

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

Weight - 246

Liniment / Rotator Cuffs

Incline Closegrip:
2x45x8
2x95x5
2x135x5
185x3
225x1
235x1
245x1 **paused up to here
255x1 **more in the tank but didn't want to risk a miss

Swiss Bar Military Press - 3x155x5
Floor Press (closegrip) - 3x225x5 (all paused)
EZ Bar Skulls (flat) - 3x70x8
Cable Fly - 3x15
Pushdown - 3x15

[SELK]

Yeah that's the plan. I feel alright - weak and tired, but alright lol. I'm debating dropping all the way to 220, but we'll see about that

Come join me in the 220s :D Although, im a 242 if I decide not to cut weight.

I went from 260ish to 205 last summer... overall I think it was worth it for my lifts. I certainly feel better a little bit lighter, i dont have the muscle mass yet. Power guts are pretty cool, but i think life is slightly better without one.

[Coke]

Power guts are pretty cool, but i think life is slightly better without one.

Well put Ryan, and so true too, lol.

[ThomasG]

Strong inclines. I took a look at the beginning of your journal and your progress is immense!

[Cricket_Fire]

Yeah I've decided I'll deffinately be dropping to 220 (after talking with one of the bodybuilders at the gym actually lol). I'm significantly leaner than I was at 300 (duh) but I've still got a lot of fat I could drop without having to actually go into full blown "diet mode" and really start killing myself to drop down lol.

Plan is to do this meet in June at 242 unless I'm 230 or under by a couple weeks out - if I am I might cut a bit of water. Then I'll continue cutting down and maybe find something near the end of summer to compete in



Thanks Thomas, things have been going well. Feels like my squat isn't improving as much as it should be, but everything else is going real well. Think I know how to get my squat moving better too (namely just more straight bar squatting lol)

[Cricket_Fire]

Mar 12/11 @ Ironworks (10:30am)

Liniment / Mobility Shizzle

Squat - up to 455x2, felt really weak
Rack Pull (hole 1) - up to 545x3, same deal as squats

Hack Squat - 5x10
Donkey Calves - 5x10

[t gale]

Look who's making fun of me now. just cause ur lossing weight doesn't mean it's right for everyone. Hahaha. good work my canadian brother.

[Cricket_Fire]

hahaha



Mar 13/11 @ ironworks (8pm)

Rotator Cuffs

Pullups - 5x5

Cable row (close neutral grip) - up to 290x6, 3x210x10
Hammer Strength row (1 arm) - 3x90x12
Hammer strength pulldown - 2x90x10

Hammer Curl - 3x45x8, 3x30x8 (30's with fat gripz)
Concentration Curl - until I started to feel like a douche for doing this exercise

[BULK_BOY]

Concentration Curl - until I started to feel like a douche for doing this exercise

HEY! Are you now turning into a BB! Dropping down to 220? Concentration Curls? What's going on down there at Ironworks?:confused:

Where's that Powerlifting Kid that was smashing records?.................oh ya, it's still you...just slimmer.:)

Excellent work Keenan. Dropping the bodyweight and continuing to get PRs. Very nice. Kudos to you man.:bow:

[ShooterX]

Get some different Supps and go for the Muscled Up look. You only live once.

[Cricket_Fire]

lol thanks Derek, appreciate the support

Couple more weeks Shawn




40 mins cardio this morning, then a couple hours later..


Mar 14/11 @ ironworks (10:00am)

Liniment / Rotator Cuffs

Speed Bench:
3x45x8
+doubled minis:
2x45x3
2x95x3
9x135x3 **speed great
-bands:
3x225x5 **all paused

DB Bench - 7 sets from 90x8 flat to 50x12 incline with all sorts inbetween
Pushdown - 3x135x10, 1 drop set

1 Arm DB Laterals - 35x8, 40x8, 3x30x15
Seated DB Clean - 4x25x10
MM Shoulders (no press) - 3x20x8
Pushdown - 2 minis, 100 total reps


-good workout, like the high reps on shoulders

[ShooterX]

If you decide to Pose in a speedo covered Oil and Fake Tan, I promise i wont think you are Queer.

[BULK_BOY]

if you decide to pose in a speedo covered oil and fake tan, i promise i wont think you are queer.

lol! :d

[SELK]

If you decide to Pose in a speedo covered Oil and Fake Tan, I promise i wont think you are Queer.

I might!

[Cricket_Fire]

Unless I drew on abs and got bicep implants I don't think they'd even let me on stage aha




Did 30 mins cardio today, followed later by a horrible painful workout


Mar 15/11 @ Ironworks (2:30pm)

Liniment / Mobility Stuff

Speed Deadlift - up to 6x405x1
Speed SSB Squat - 6x315x2 with average bands

Squat - 10x225x20

-yes 10 sets of 20. Training partner from up north messaged me that's what he's doing. One of the toughest things I've ever done in the gym lol

[Cricket_Fire]

60 mins cardio this morning and again tomorow morning. Every muscle but my lats and forearms hurt right now... ugh lol

[Cricket_Fire]

March 18/11 @ Ironworks (10am)

Weight - 243.7 (-2.3lb)

Liniment / Rotator Cuff Stuff

Cambered Bar Bench (all paused):
2x45x8
2x95x5
2x135x3
185x3
205x3
225x3
245x1
255x1
265x1
275x1 **ties my pr on this, but that was set when I was 278, so I'll call this a new pr lol

Military Press - up to 165x3 straight bar, then 3x95x10 with the swiss bar

Floor Press - 3x225x6 all paused

EZ Bar Skulls - 5x90x10
Hammer Strength Press - 3x15
Hammer Strength Pulldown - 3x12


-good session, strength feels alright.. overheads still weaker than before but I haven't been putting the effort into them. I hit the 275 cambered bar press at a heavier bodyweight so can't be too upset with that
-a paused 315 w/ the cambered bar would be nice

[ThomasG]

What are the differences between cambered bar bench and regular? What weakness are you addressing using the cambered bar?

[Cricket_Fire]

Cambered bar has an extra 4" range of motion. Working the bottom end/pause

[ShooterX]

The Pec must feel ok if you are doing Max Effort Cambered Bar work??

[Cricket_Fire]

Yeah no sign of anything wrong any more, feels great




Mar 19/11 @ ironworks

Liniment / Mobility Stuff

Trap Bar Deadlift - up to 315x3, right knee started to really ache, shut it down there

Goodmornings - 3x315x3 **not too difficult, but still sore from the 10x20 squats the other day, and didn't want to push it with the knee feeling funny

Weighted Situps
Calves


-****ty day.. got a cold and felt real beat up. Ah well win some lose some

[Cricket_Fire]

Mar 20/11 @ ironworks (2pm)

Liniment / Rotator Cuffs

Pullups - bodyweight x 8, and 3x3 dead hang pausing at the bottom

Seated Cable Rows (v handle):
+straps:
up to 295x6 and 3x210x12

Hammer strength Pulldown - 3x90x8
Hammer Strength Row - 5x90x10 (with fat gripz)
Trap Bar Shrug - 3x135x15
Hammer Curl - 4 sets
Concentration Curl - 3 sets

Treadmill - 60 mins

[Cricket_Fire]

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

Liniment / Rotator Cuffs

Speed Bench:
3x45x8
+doubled minis:
2x45x5
95x5
5x155x5
took bands off:
3x245x3 **all paused.. not easy but not really tough either

DB Bench - 100x8, 100x6 (didn't fail but 7th wouldn't have gone lol), 4x60x10 (incline on the 60's)

Tate Press - 3x30x12
Pushdown - 3x12, 1 drop set
1 Arm DB Laterals - 3x45x8, 2x35x12
Seated DB Clean - 5x25x10


-I really think focusing on getting lots of hypertrophy work in for my upper body will help my bench.. I spent so long just doing my ME or speed work, then maybe 1 or 2 tough sets on assistance exercises, the rest just "going through the motions". Now that I'm really trying to get a lot of tough assistance work in I feel like things are improving

[Coke]

Fine upper body work man, killin' it.

[Cricket_Fire]

Forgot to post did 60 mins cardio a couple hours before that workout. Again tomorow morning before training

Cardio's getting more interesting - cheap treadmill we have at home is starting to skip every once in a while if I step down too hard. Also a couple times recently it's reved up to a rediculous speed without me actually changing the setting.. like Russian Roulette getting on that thing

[Cricket_Fire]

60 mins on the treadmill of doom, followed a couple hours later by..





Mar 22/11 @ Ironworks (2:00pm)

Liniment / Super long warmup... very sore all over
Vertical Jump - 26.5" (+2.5")

Speed Deadlift - up to 4x455x1, 495x1, and 585x1

SSB Squat:
+large bands:
up to 315x2, not a grinder, but definately doesn't qualify as speed work lol

Seated SSB Goodmorning - 4x95x12
Hack Squats - drop sets 4 plates per side x 10 / 3x10 / 2x10 / 1x10
Pulldown Abs - 4x12
Quad Extension - 3x15
Seated Calves - 3x12


-I'm gonna write a book about how to improve your vert.. titled "Get skinnier you fat bastard"
-585 wasn't super fast, but it was surprisingly easy. No supps for a few months, sore all over, and lighter than ever but still moved 585 that smooth = happy Keenan. Deadlift is very close (if not at) it's best ever right now

[Cricket_Fire]

60 mins cardio yesterday morning, another 60 this morning

[ShooterX]

60 mins cardio yesterday morning, another 60 this morning

New World Record!!

[t gale]

Great work skinny. ur lighter than i am right now. when is ur next meet? and how are u making out keeping ur strength up

[Coke]

Damn, crazy ass treadmill you got there, lol. Out of the park with those deads.

[Cricket_Fire]

Thanks guys

Tim - next meet's June 11th (raw). Strength is holding pretty well so far, should get better soon

Coke - the thing is a dirt cheap fold out treadmill, but it gets the job done so whatever lol

[Cricket_Fire]

Mar 25/11 @ ironworks (10am)

Weight - 240.3 (-3.4lbs)

Liniment / Rotator Cuffs

Bench:
2x45x10
+doubled minis:
45x5
95x3
135x3
185x3
225x1
245x1
260xmiss
**all of these paused.. pr is 255, but that was set when I was 273lbs.. still had to try and beat it lol

Military Press - up to 175x2 with straight bar, then 5x95x10 swiss bar
Floor Press - 3x235x5 (paused)
Skull Crusher (ez bar) - 4x50x12
Cable Fly / Incline DB Bench - 3 light sets


-it's hard coming short of pr's, but trying to keep in mind being down 30lbs my lifts should be down

[Cricket_Fire]

11 weeks out now. Not gonna change too much in my training since everything's been going so well.. still gonna pause most of my heavy benches in training and hit lots of hypertrophy work.

My deadlift progress has been great, prob won't change much there. I am going to try and straight bar squat every week though - if it's not an ME movement, I might work up a bit heavier on my DE day, and/or hit it moderately heavy after my ME work (3-5 reps) or even higher reps at the end of a workout (8-15?).. I feel like my leverages have changed enough to screw up my squat right now, really gotta figure **** out.

We'll see how today's workout goes.. that might totally go out the window lol

[Cricket_Fire]

Mar 26/11 @ Ironworks (12:30pm)

Liniment / Mobility stuff

Reverse Band Deads:
3x135x3
+reverse averages choked @ chin height (totally let go @ top):
135x3
225x3
315x3
405x1
495x1
585x1
640x1 **5lb pr
655xmiss **strangley missed at mid shin.. never miss near the bottom, let alone w/ reverse bands

Squat - 3x405x3 **felt way too heavy for 405
SLDL - 3x315x8
Hack Squat / Calves - 3 light sets of both
Pallof Press

[Cricket_Fire]

Mar 27/11 @ Ironworks (12pm)

Liniment / Rotator Cuffs

Pullups - bodyweight x 1, 1, 1, 9 (pr)

Seated Cable Row (v-handle):
+straps:
180x10
240x10
270x8 **ugly
300x5 **ugly
3x225x8 **strict

1 Arm Hammer Strength Row:
+Fat Gripz:
4x90x12

Hammer Strength Pulldown - 3x15
Trap Bar Shrug - 3x20
Reverse Grip Curl - 3x10
Concentration Curl - 3x10

Treadmill - 30 mins

[Cricket_Fire]

60 mins cardio this morning, followed by..


Mar 28/11 @ ironworks (10:45am)

Liniment / Rotator Cuffs

Bench:
2x45x12
95x5
135x5
185x3
225x3
235x3
245x3
255x3
225x11 **missed 12th.. all reps paused except the 225x11 set

Incline Bench - few sets from 135x12 to 185x5, some paused some not

Incline DB Bench - 55x10, 70x10, 85x6, 85x5
Tate Press - 5x40x10
1 Arm DB Lateral - 50x8, 2x40x8
2 Arm Lateral - 3x30x10
Seated DB Clean - 4x30x8
Pushdown - 3x10, 1 drop sets


-shoulders been feeling beat up so decided to pass on the speed work today and just hit some rep work

[SELK]

When I lost my power gut.. I had to chance my squat form significantly. I had to ride the bar a little lower and have a bit more forward lean. I have a hell of a time remaining upright now that I am skinnier.

[Cricket_Fire]

It's definately messing with my technique lol. I used to just drop down and bounce off my gut.. not as easy when it gets a bit smaller lol. I've got 11 weeks to figure it out haha

60 mins cardio this morning

[ShooterX]

Rejoin the 308's, We need young blood.

[Cricket_Fire]

"we"? Aren't you like 260lbs now aha




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

Liniment / Mobility Stuff

Speed Deadlift:
+short mini bands:
up to 8x315x1

Speed Squat:
+small bands:
up to 8x315x2
**after the first set I switched to my olympic shoes, and tried bringing my grip in.. felt epically better than my squat have lately. For some reason I've been getting a sharp pain in my left shoulder getting under a straight bar, but moving my grip in stopped that lol.. felt strong but it was only 315 so we'll see what happens. Gonna stick with squatting in the olympic boots though

45 Degree Hyper - 5x80x10
Spud Pulldown Abs - 4x135x10
Seated Calves - 3x180x8, 1 drop set from 225x6 to 45x12 with a couple other weights between
Hammer Strength Quad Extension - 4x90x12
Side Bends - 3x90x12


-pretty happy with today's session, nothing groundbreaking, but I think I found a squat setup I can live with for now.. I'll do some kind of heavy straight bar work on the weekend, see how it goes
-need to keep making the effort to get in heavy ab work.. as my gut shrinks I'll need the extra support lol

[Cricket_Fire]

Just dawned on me I won't need to total 1607 for elite if I'm at 220 lol. I should be able to get my elite at 220 without too much trouble, but 1607 is still the goal. 10.5 weeks

[Cricket_Fire]

I was talking to my gym owner/boss last night, and he said the sharp pain I've been getting in my left shoulder squatting sounds like bicep tendonitis. As long as it doesn't start to hurt with the closer grip, I'll stick with that, and ice a bit. It hasn't bothered me on any pressing or rowing stuff yet so until it does that'll resume as usual


Broke my treadmill this morning. Started to give off an overheating-type-smell, then just shut itself off. Oh well, good thing it's starting to get nicer outside

[BULK_BOY]

Broke my treadmill this morning. Started to give off an overheating-type-smell, then just shut itself off. Oh well, good thing it's starting to get nicer outside

Just in time eh?


Cardio Freak.:ninja:

[Cricket_Fire]

Apr 1/11 @ ironworks (11am)

Weight - 256 (+16lbs, all muscle)
Rotator Cuff Stuff

Swiss Bar Bench - up to a paused 285x1, missed 295 paused, then surprisingly missed it touchngo

Floor Press - 225x3, 245x3, 255x3, 265x1 (all paused)
Incline Closegrip - up to 230x3 (missed 4th)
EZ Bar Skulls - 4x70x8, 2x90x15
Pushdown - light band x 15, 15, 15, 15


-alright session, I think I need to spend a few more sets with the heavier movements at the start of the workout

[ShooterX]

Wow, that Treadmill was sure keeping your Weight down.

[t gale]

Great job bro. good luck with weight loss. i like the 1607 goal man. that's a nice number at any weight

[Cricket_Fire]

No doubt, treadmill breaks.. next day, +16lbs. Unreal



Apr 2/11 @ Ironworks (1:00pm)

Liniment

Reverse Band Squat:
3x45x5
2x135x3
225x3
+reverse small bands (choked to top of rack):
225x3
315x1
405x1
495x1
545x1
565x1
585x1
**fairly happy with this, could've been better, but it's been a long time since I've had anything heavy on my back

Defecit Deadlift (standing on 45lb plate) - 2x495x3
Pallof Press - 3x10
Hack Squat - drop set from 5 plates/side x 5, to 1 plate x 10
Calves - 4x15

[Coke]

That's great dude, leaving quite an impression!!

[Cricket_Fire]

Apr 3/11 @ Ironworks (1:30pm)

Rotator Cuffs

BB Row - 3x225x5 (strictish)
Seated Cable Row - 3x300x6 (ugly)
Hammer Strength Row - 4x135x8, 90x15 (Fat Gripz)
Hammer Strength Pulldown - 4x70x10
Hammer Curls and Reverse Grip EZ Curls - 3 sets each

[Cricket_Fire]

Apr 4/11 @ Ironworks (9:45am)

Liniment / Rotator Cuffs

Speed Bench:
2x45x10
+doubled minis:
45x5
9x135x3 (needs to be heavier next time)

Pause Bench - 225x5, 3x245x5
Incline DB Bench - 3x85x8, 3x55x10
Tate Press - 4x50x10
DB Laterals - 3x35x10
Seated DB Clean - 3x30x10
Pushdown - 1 drop set

[Cricket_Fire]

Apr 5/11 @ Ironworks (1:45pm)

Liniment / Mobilty Stuff

Speed Squat (straight bar, olympic shoes):
3x45x5
+averages
45x3
135x2
225x2
8x315x2 **speed awesome
405x2 **not easy but pretty solid

Speed Deadlift:
+short minis:
8x405x1

Spud Pulldown Abs - 4x150x10
Side Bend - 3x115x10
Seated Calves
Band Hamstring curls - average band 5x10


-very happy with this session, squats feel way better with the heel

[ThomasG]

Hmmmm I've been thinking about getting some oly shoes myself... What's your squat stance like?

[Cricket_Fire]

It's not an oly stance that's for sure, but not many would call it wide either. A bit farther from shoulder width

[Cricket_Fire]

Apr 8/11 @ Ironworks (10am)

Weight - 249.3
Liniment / Rotator Cuffs

Floor Press (all paused):
2x45x10
95x5
135x5
185x3
225x3
245x3
265x1
275x1
285x1
295x2 **pr, 2nd rep tough
315x1 **moved slow but solid

Closegrip Bench (pinkies just inside rings):
225x5
245x3
2x275x2
225x5
**all reps paused
**tried 3rd rep on 2nd set of 275, just barely missed it

Military Press - 4x135x8
Skullcrusher - 2x90x5, 3x70x10, 2x50x15 **50 on incline, others flat
Hammer Strength Press - 4x15
Rope Pushdown - 2x10 then 1 drop set


-very happy with the floor press, big pr
-my triceps are small and weak.. this needs to change lol

[Coke]

my triceps are small and weak.. this needs to change lol

Same here dude, time to prioritize a little. Liking those floor presses and all.

[Cricket_Fire]

Apr 9/11 @ Ironworks

Rack Pull (hole 1, standing on 45lb plate) - up to 635 and 3 misses at 660 (would've been a 5lb pr.. pissed)

Squat - 405x5, 2x500x1

[Cricket_Fire]

Apr 10/11 @ Ironworks (1pm)

1 Arm Hammer Strength Row:
+Fat Gripz - 5x135x10

1 Arm Hammer Strength Pulldown - 5x80x10
Trap Bar Shrug - 3x225x15
Hammer Curl
Cable Curl

Sprint Starts - x5, x5, x3

[Cricket_Fire]

Apr 11/11 @ Ironworks (10am)

Liniment / Rotator Cuffs

Speed Bench:
3x45x10
+doubled minis:
2x45x5
95x5
135x3
8x185x3 **heaviest I've gone for speed work.. a bit too slow, but I'm stubborn and didn't want to lower it once I'd got started

Pause Bench:
225x5
245x5
3x255x3
**kind of disappointed with this, but I was using a ****ty bar and went significantly heavier on speed work than normal, so can't be too upset lol

Incline DB Bench (slight incline) - 90x10, 2x100x8, 3x65x10 (65 @ higher incline)
Tate Press - 3x50x12
1 Arm DB Laterals - 3x35x12
Pushdown - 3x10, 1 drop set
Face Pull - 4x12


-overall I'm happy with this.. next week I'll lighten up the speed work or possibly just hit more paused rep work
-I think I'm on the right track with my bench training; hitting speed work/max effort work, working some moderately heavy paused reps into dynamic day, and lots of hypertrophy work I actually have to work hard on.. spent way too long going through the motions on my bench training... I think that's why it lags behind my squat/pull

[BULK_BOY]

Big Bench coming! ;)

[Cricket_Fire]

Give me a decade it might be big lol



Apr 12/11 @ Ironworks (2pm)

Liniment / Mobility Work

Speed Squat (olympic shoes):
2x45x5
+large bands:
45x2
135x2
225x2
5x315x2 **speed good
365x2
405x1 **felt real heavy, but happy with depth and how it moved

Speed Deadlift - 8x315x1 **speed very good

Hack Squat - worked up to a drop set 5ppsx6/4x10/3x8/2x6/1x6
Seated Calves - worked up to drop set 6platesx10/5x10/4x10/3x15
Spud Pulldown Abs - 4x150x12
Side Bend - 3x135x8
Machine Hamstring Curl - 3x12


-liking the drop sets, get to go heavy, still get a ****load of blood into the muscle, and most importantly don't have to spend the time doing 3-4 sets lol
-happy with the squats.. everything but 405 moved at a decent clip

[ThomasG]

Solid floor press! Was that 315 a pr?

[Cricket_Fire]

Yeah a big one - before that I had hit 285 paused, and failed 295. So I'm pretty pleased with the 295x2 and 315


Got a couple vids from today's session..




http://www.youtube.com/watch?v=wiA2bH8BBf0


http://www.youtube.com/watch?v=X4AQaZaqaDY


http://www.youtube.com/watch?v=utdwrV1V4B4

[ShooterX]

You could have a Huge Bench if you returned to being a Gear W hore

[Coke]

Fine vids man, stepping to it.

[Cricket_Fire]

Apr 15/11 @ Ironworks (11am)

Liniment / Rotator Cuffs

Cambered Bar Bench:
2x45x10
95x5
135x5
185x3
225x3
245x1
275x1
285x1 **10lb pr, paused brielfy
295xmiss

Closegrip Bench (paused):
225x3
275x3 **1 rep pr
285x1
295x1 **pr paused
305xmiss
2x225x6

Military Press:
135x5
155x5
165x3
175x3
135x13

Rediculous amount of shoulder/tricep work at the end.. pissed I missed 2 lifts that should've been easy. I need to stop failing lifts

Was surprised I missed the 305 closegrip, 295 moved really well

[Cricket_Fire]

Apr 16/11 @ Ironworks (4pm)

Liniment

Deadlift - up to 600x2
**tough, but moved pretty quick. Only problem was I immediately lost arch once I broke it off the floor lol, definately need to work on that

Squat:
315x5
415x5
435x5
455x5
505x1

45 Degree Hypers - 3x100x12
Donkey Calves - 3x5 ppsx12
Bent Knee Situps - 3x45x15
Pallof Press - 2x10
Hanging Leg Raises - 3x12

-happy with today's workout.. need to pay more attention to both lift's technique, but strength is coming along
-8 weeks out

[Coke]

...strength is coming along

No joke, good job all around.

[Cricket_Fire]

Thanks Coke



Apr 17/11 @ ironworks (1pm)

Rotator Cuffs

Pullups - 5xbwx5

1 Arm Hammer Strength Rows:
+Fat Gripz - 4x135x12
1 Arm Hammer Strength Pulldowns - 3x115x10, 3x90x12
Hammer Curl
Treadmill - 40 mins

[Cricket_Fire]

Apr 18/11 @ Ironworks (10am)

Liniment / Rotator Cuffs

Speed Bench:
2x45x8
95x5
135x3
9x185x3 **paused, no bands

Pause Bench:
225x5
245x3
265x3
275x3
255x5

Incline DB Bench - 2x105x8, 3x65x12
Incline DB Extension - 4x40x10
1 Arm Laterals - 3x40x8
2 Arm Laterals - 3x30x10
Pushdown - 3x8, 3x12
Seated DB Clean - 4x30x12

[BULK_BOY]

Solid work lately bro. Keep it up.

[Cricket_Fire]

Thanks man




Apr 19/11 @ Ironworks (2pm)

Liniment / Forearm+Bicep+Pec Stretching

Speed Squat:
2x45x5
+light bands:
45x3
135x3
225x2
315x2
6x365x2
405x2
455x1

Speed Deadlifts (all conventional):
6x405x1

Hack Squat:
2 plates per side x 10
3pps x 10
4pps x 10
5pps x 8
3pps x 20
3pps x 30 **painful lol

Spud Pulldown Abs - 4x165x8
Machine 1 Leg Hamstring Curl - 5x60x10
Seated Calves - 3x225x8, 295x8/225x12/180x12/135x12/90x12
Standing Calves - 3x600x8

[Cricket_Fire]

Apr 22/11 @ Ironworks (12pm)

Liniment / Rotator Cuffs / Forearm+Bicep Stretching

Incline Closegrips (paused) (just inside rings):
45x8
95x8
135x8
185x3
225x3
245x1
255x1
265x1
275x1 **30lb paused pr

Floor Press (paused, sunk into thick mat) (varying grips):
225x5
245x5
3x275x3
275x5
225x8

Military Press:
135x5
155x6
185x1
195x1
205x1 **really hard, ties pr

Skullcrushers - from 90x8 flat to 50x15 incline, 8 sets total
2 Arm DB Laterals - 3x35x12
1 Arm Cable Laterals - 4x12
Hammer Strength Incline Bench - until the cute girl in the low cut top went home


-good session, happy with everything today. No heavier on skulls today, but higher volume and a bit stricter

[ThomasG]

Holy shit huge incline pr. Floor presses look solid too!

[Coke]

Pressing sets are looking nice guy.

[Cricket_Fire]

Thanks guys




Apr 23/11 @ Ironworks (1pm)

Deadlift:
45x8
135x3
+short minis:
135x3
225x3
315x1
405x1
495x1
565x1 **15lb pr
585x1 **35lb pr
605xmiss
**been a long time since I worked up on these so big pr

Squat (olympic boots):
45x3
135x3
225x3
315x3
405x3
500x3 **felt decent.. not amazing but moved good enough

Hack Squat - up to a drop set starting at 6 plates/side down to 2
Donkey Calves - 5x6ppsx10
45 Degree Hyper - 4x120x12
Hanging Leg Raise - 4xbwx12


-very happy with this workout
-surprised I got the pulls up to 585, but after how the 585 moved I'm surprised I didn't get the 605 lol. It got away from my a bit at the bottom and couldn't recover it.. ah well

[MarcusWild]

You just hit a 30 and 35 lb PR. That's great training. Just get the 605 next time.

[BULK_BOY]

Congrats on the PR!!!! Keep it up bro!

When and where is the meet again?

[Coke]

Superior deads and squats man.

[Cricket_Fire]

Thanks guys.

Derek - meet's on June 11 in Waterloo







Apr 24/11 @ Ironworks (1pm)

Rotator Cuffs

Seated Cable Row - up to 2x310x5
1 Arm Hammer Strength Row (fat gripz) - 3x180x6
1 Arm Hammer Strength Pulldown - 5x115x10, 3x70x12

Hammer Curl - 3x50x8, 3x35x10 (with fat gripz)
Cable Curl - couple sets while watching some kipping pullups and laughing

Treadmill - 40 mins @ 3.4 (3.0 incline)

[ThomasG]

Holy shit huge pulling. And dude wtf?!? Are those squats raw?

[Cricket_Fire]

Yes sir. Hoping for 600 at this meet in June but we'll see how things go lol

[Cricket_Fire]

Apr 25/11 @ ironworks (10am)

Rotator Cuffs

Paused Bench:
2x45x5
2x95x3
135x3
5x225x3
245x3
275x3
3x285x3

DB Bench - 95x10, 105x6, 105x5 (no miss), 4x70x12 (70 on incline)
1 Arm DB Lateral - 5x40x10
Pushdown - 3x165x8, 2x135x12
1 Arm Cable Lateral - 3x12.5x15
Overhead Tricep Extension - 3x42.5x12
Face Pull - 4x62.5x15

Treadmill - 40 mins @ 3.3 (4.0 incline)


-happy with the paused benches.. form was kind of sloppy on a couple of them.. need to watch that

[Coke]

Like the paused benching and everything in the mix.

[Cricket_Fire]

Thanks brotha




Apr 26/11 @ ironworks (2pm)

Forearm Stretch

Speedy Squat:
45x5
+average bands:
45x3
135x3
225x2
315x2
6x365x2 **speed solid
405x1
455x1
475x1 **real tough
365x3

Speed Deadlift:
8x405x1 *speed and arch good
495x1
2x585x1 **speed surprisingly decent on these after all the prior work

Hack Squat - 3 plates per side x 38.... that ****in hurt
Seated Calves - 3x270x8
Side Bend - 4x125x10
Spud Pulldown Abs - 4x165x10
Flex Fitness 1 Leg Hamstring Curl - 70x12, 3x90x8, 60x15
Standing Calves - 5x600x10


-good workout.. lots of little horse**** movements at the end but main stuff went well so why not
-got a bad exertion headache on the hack squat.. 2nd time that's ever happened, hurts like a bitch lol

[Cricket_Fire]

http://www.youtube.com/watch?v=Kzze9V_u0vY

http://www.youtube.com/watch?v=NL2BOPpyu8w

http://www.youtube.com/watch?v=Wf1S1AKeLWk

http://www.youtube.com/watch?v=0so86V38blY

[Coke]

Great work in the vids!!

[BULK_BOY]

:strong:

Nice.:nod:

[Cricket_Fire]

Thanks guys


Apr 29/11 @ Ironworks (10am)

Bench:
45x8
95x8
135x5
185x5
225x3
275x3
295x2
305x1 **missed 2nd
320x1 **5lb pr, slow but solid

Floor Press (sunk into blue mat):
225x5
295x3 **touch n go
2x275x3 **paused
225x10

Swiss Bar Military Press:
3x135x6
135x10

EZBar Skull Crusher - 90x10, 90x8, 2x70x10, 2x50x12 **50 incline
2 Arm DB Laterals - 3x40x8, 45x5/30x8/20x8
Face Pull - 4x90x12
Pushdown - 3x8, 2x12


-good session.. I was hoping for a better double, but after ****ing up the 2nd 305 rep, decided to just up it a little bit and hit a single. 5lb pr

[t gale]

nice work in here bud. strong lifts. how's the bodyweight?

[Cricket_Fire]

247 - fluctuating like crazy lately lol

[Cricket_Fire]

Apr 30/11 @ Ironworks (2pm)

Mobility Stuff

Rack Pull (hole 2 @ knee cap):
45x5
135x5
225x5
315x3
405x3
495x3
585x1
635x1
675x1
700x1 **15lb pr, first time pulling 700
+standing on 45lb plate (bar where doctor hammers the knee lol):
700x1

Squat:
135x3
225x3
315x1
405x1
495x1
545xmiss

Calves
45 Degree Hypers


-very pleased with the rack pulls, not the squats

-1000 things wrong with the squats today.. felt very beat up doing them (left hip, right knee, and both elbows aching) but decided to try and push through. Rushed through my lighter sets. Head wasn't in it when I realized how sore my knee/elbows were. At bottom of the 545 rep I almost "relaxed" and came totally out of the groove, and just kind of gave up on it. Total ****up

-worst part about failing at that weight is that I'm 100% sure I'm strong enough for it and more, just a combination of hurting and ****ing up

[ThomasG]

WTF 700?!? That's insane bro, how was grip? Don't beat yourself up too much about the squat I mean you just pulled 700 lol.

[Cricket_Fire]

Thanks a lot man

My grip was fine lol I think that's probably my strongest suit (which is lame cause my forearms aren't near big enough for that lol). Got 700 from just under the knee cap.. if only it was from the floor aha

Normally I'd be really down about that miss but everything felt so shitty even at 135 that before I got under the bar, I didn't even think I was gonna make it. Just a stupid decision to even attempt it lol






Iced biceps and right knee.. going to try and remember to track icing too since it's something I need to start doing more of but always put it off (something hurts during training, but I get home and it feels ok so I leave it lol)

[Coke]

Pulling 700 is amazing, major props.

[Cricket_Fire]

Thanks bro




May 1/11 @ Ironworks (1pm)

Pec/Forearm Stretching

1 Arm Hammer Strength Row:
45x12
90x12
+straps:
135x12
180x10
3x225x6
2x135x12

1 Arm Hammer Strength Pulldown:
+straps:
90x12
3x135x8
2x80x12

Hammer Curl - 2x55x8, 3x35x12 (fatgripz on 35's)
H Roll - 4x15x15
Cable Curl - 3x12

Treadmill - 60 mins @ 3.3 (4.0 incline)


Iced elbows when I got home

[Cricket_Fire]

May 2/11 @ Ironworks (10am)

Liniment / Forearm stretching / Rotator Cuffs

Speed Bench:
2x45x10
+doubled minis:
45x5
95x5
9x135x3 **speed real good but biceps bugging me tng so paused most

Pause Bench:
225x5
275x5
295x2 **just missed 3rd.. need to stop missing weights
225x8

DB Bench:
2x115x5
115x4 **didn't try 5th, lost balance a bit
4x80x10 (incline)

1 Arm DB Laterals - 4x40x12
EZ Bar Skullcrushers - 2x70x10, 2x50x12
Cable Rear Laterals - 4x17.5x12

Treadmill - 60 mins @ 3.0 (5.0 incline)

Iced elbows when I got home



-decent workout
-need to cut way back on the upper back/bicep work for a bit
-gotta make sure I stop missing weights in training

[BULK_BOY]

Love the 700 pull. ;)

[SELK]

Thats a big rack pull, 700 off the floor before you know it.

[Cricket_Fire]

Thanks guys. 700 from the floor at the June meet will be nice but that might be pushing my luck just a bit hahaha

[Cricket_Fire]

May 3/11 @ Home (10am)
Treadmill - 30 mins @ 3.0 (5.0 incline)






May 3/11 @ Ironworks (2pm)

Liniment / Long Ass Warmups

Speed Squat:
4x45x10
+larges:
2x45x5
135x2
225x2
315x2
**cut it there.. right knee and biceps really sore.. decided to shut it down today to hopefully recover in time for next heavy session

Speed Deadlift - 5x455x1
Machine Hamstring Curl - 4x90x10
Spud Pulldown Abs - 4x135x15
Seated Calves - 3x12
Side Bend - 4x130x8
Sled Push - until I was sweaty and tired

-feeling really beat up - need to stop working up heavy on speed days, think it's taking it's toll

[Cricket_Fire]

Oh, forgot to mention:
-gym owner suggested my glute medius could be weak causing the knee pain, so has me doing 100 total reps of a rediculous looking clam exercises.. hopefully it'll help
-iced biceps and knee when I got home

[PaulM]

nice rack pull pr

[Cricket_Fire]

Thanks Paul

60 mins cardio this morning, 60 tomorow morning. 100 clam things as well

[Cricket_Fire]

May 6/11 @ Ironworks (9:30am)

Weight - 240.5
Liniment / Rotator Cuffs

Bench:
45x10
+doubled minis:
2x45x5
95x5
135x5
185x3
225x3
245x1
255x1
265x1
275x1 **old pr 255 @ 278lb bodyweight so happy here

Incline Closegrip:
135x5
225x8 (touch n go)
245x5 (touch n go)
2x225x5 (paused)

Military Press:
135x5
155x5
155x8

Hammer Strength Press - 3x90x12
1 Arm Cable Laterals - 3x22.5x10
Cable Rear Delt Pullaparts - 4x12.5x15
Overhead Cable Extensions - 4x12


-good workout, very happy with this session
-biceps felt fine on everything, did 1 set of skullcrushers and I could feel it so cut those out and did the hammer strength pressing instead

[ShooterX]

Are you all cut-up at 240??

[Cricket_Fire]

If by cut up you mean "kinda fat but you can see where muscles are supposed to be" then yes

[t gale]

If by cut up you mean "kinda fat but you can see where muscles are supposed to be" then yes

haha. but ur doing great job man. strength is actually up, so that to me just means u didn't drop everything to quick. keep it up man. doing great

[Cricket_Fire]

Thanks Tim, I appreciate that. I want it all, and I want it yesterday lol






May 7/11 @ ironworks (1pm)

Mobility Stuff

Defecit Deadlift (standing on a 45lb plate):
2x135x5
2x225x3
315x1
405x1
455x1
495x1
545x1
585x1
610x1 **5lb pr but lighter bodyweight... wanted to go heavier but that was real hard and didn't wanna risk a miss this close to meet so called it there

Squat:
45x8
135x5
225x5
315x3
405x3
500x3 **harder than 500x3 should be, but less pain everywhere than last squat workout so fairly happy lol

45 Degree Hyper - 60x15, 4x90x12
Side Bend - 2x105x10, 130x10
Sled Push - 5x180x2 lengths

[Cricket_Fire]

May 8/11 @ Ironworks (3pm)

Pulldown (wide) - 3x210x8
1 Arm Hammer Strength Pulldown - 4x90x12
1 Arm Hammer Strength Row - 3x135x12
Spud Strap Pulldown - 3x105x15
Hammer Curl - 4x40x8

Sled (arm over arm 1 length, forward sprint back) - 4x90x1 trip, 3x135x1 trip

[Coke]

Great training for both days Keenan.

[Cricket_Fire]

Thanks bro




May 9/11 @ Ironworks (9am)

Liniment

Pause Bench:
2x45x10
95x10
135x8
185x8
4x225x8

Incline DB Bench - 2x105x5, 4x70x12
1 Arm DB Lateral - 4x45x10
Pushdown - 3x165x8, 2x135x12
Pec Dec // Reverse Pec Dec - 3x10x12

Treadmill - 60 mins @ 3.2 (5.0 incline)
Got home and iced

[Cricket_Fire]

May 10/11 @ Ironworks (1pm)

Liniment / Lots of mobility and dynamic warmup stuff

Speed Squat:
3x45x10
+small bands:
45x5
95x3
135x3
225x2
8x315x2
**speed good.. not what I would call pain-free, but these didn't feel too bad either

Speed Deadlift:
+short minis:
10x315x1

Seated Calves - few sets at 270x10, few at 180x15
Stiffleg Deadlift - 3x315x10
Bent Knee Situps - 3x45x10
Sled Push - 5x225x1 length


-ok workout.. right knee and left hip flexor still hurting but I think the regular icing along with the extra long warmup today are helping
-going camping on the weekend so moving both workouts to my off days (tomorow/thursday)... gonna be a rough couple days lol

[Cricket_Fire]

Swiss bar benched today up to 305, and got 315 but I *think* spotter touched it.. old pr was 285 so fine either way. Bicep really started aching halfway through the benching, so after a couple sets of military press I called it a day.

Heavy dead/squat tomorow, then taking a few days to relax and recover before final push towards meet

[MarcusWild]

Either way, you got at least 20 lb PR. That's awesome. I've never done ME with the swiss bar. Do you like using it for that? I do sets/reps as a secondary movement with it. I'll use it to DE bench sometimes too.

[Cricket_Fire]

It's alright - I train alone 90% of the time so it's a pain in the ass finding a decent spotter/handoff person, and I have a hell of a time lifting off the weight myself with the swiss bar.

[Cricket_Fire]

May 12/11 @ Ironworks (10am)

Did a long warmup, followed by..

Deadlift - up to 605x2 touch-n-go.. missed 3rd rep. The strength was there but I was stuck using a really ****ty bar and lost grip near top. I'm not happy with this but not too upset either.. I know I could've got the 3rd with a decent bar, but still a bit of a pissoff to fail for that reason lol

Squat - up to 520x1.. felt pretty ****ty. Right bicep started KILLING me after this



It's horrible timing, but I think I'm going to have to take a deload week. I've never felt this beat up in my life.. both biceps aching, right knee hurting, and left hip flexor also hurts. I'm sure it's a combination of things causing this, but it's not just going away.

My max effort workouts from this weekend got moved to yesterday/today, so all I'll be missing is 2 dynamic sessions and I'll still get a week's rest out of it. Hopefully come back feeling healthy for the last push towards the competition.

Any thoughts? Bad timing but I don't think working through this any more is the right call....

[MarcusWild]

You have enough experience to know when it's time to deload. Great work on the deads.

[Cricket_Fire]

Thanks Marcus. I really hate to deload, especially at this point (4.5 weeks out) but if I push through I won't make any progress...

I need to find me an easier hobby lol; maybe take up knitting

[Coke]

We know the deal bro, but sometimes it is better to back off a bit.

You have done very well up to this point, make no mistake.

[Cricket_Fire]

Thanks Coke

Weight's at 238 this morning

[Cricket_Fire]

May 15/11 @ Ironworks (3pm)

Rotator Cuffs

Pullups - bodyweight x 12 (big pr, not total dead hang but very close to full ROM) (close neutral grip), 3x8 (different grips)

Barbell Row (pinkies on rings, used straps):
45x8
135x8
225x8
3x275x8
2x225x12

1 Arm Hammer Strength Pulldown (straps used) - 3x135x8, 2x90x10
EZ Bar Curl - 3x70x8
Hammer Curl - 50x8, 60x5, 3x35x12 (fatgripz on 35)

Stretched whole body (for once), and iced when home



-this "deload" is really just going to turn into "no speed work for a week" I feel lol. Not going to do any squatting or benching since that seems to bug the elbows the most, and already did the ME work, so I'll just be hitting the hypertrophy work on this week's speed days

-it's a lot easier to spend the time stretching when the cardio room is full of pretty girls opposed to sweaty dudes

[Cricket_Fire]

May 16/11 @ Ironworks (10am)

Rotator Cuffs

Incline Skullcrushers - 2x50x15, 5x70x10
1 Arm DB Laterals - 3x50x8
Pushdown - 3x165x10, 2x120x15
2 Arm DB Laterals - 3x30x15
Cable Rear Delt Pullaparts - 4x30x12

Upper body stretching
Treadmill - 60 mins @ 3.3 (5.0 incline)
Iced elbows during treadmill



-good quick session, just some blood flow stuff
-probably not smart all that heavy upper back/forearm work yesterday lol, little tender. Nothing a bit of icing can't fix

[Cricket_Fire]

May 17/11 @ Ironworks (2pm)

Hack Squats - few sets pretty light
Seated Calves - 3x295x8, 2x225x12, 2x180x20
45 Degree Hyper - 4x110x12
Spud Pulldown Abs - 5x150x10
FlexFitness 1 Leg Hamstring Curl - 3x100x8, 3x70x10
Standing Calves - 4x600x12
Side Bend - 4x135x8


-boring workout, just trying to get in some work without aggravating anything

[SELK]

Good call on the deload, sounds like you needed it.

Nice job on the deads 600 for almost 3 is going to translate to upper 6s in a contest I imagine.

[Cricket_Fire]

Thanks bro. Thats the goal; hopefully 670



60 mins treadmill yesterday morning and this morning.. been keeping up with the cardio just forgetting to post it sometimes

[Cricket_Fire]

May 20/11 @ Ironworks (9am)

Rotator Cuffs / Forearm stretching

Paused Closegrip (just inside rings):
2x45x8
2x95x5
135x5
185x3
225x3
245x3
265x1
275x1
285x1
300x1 (5lb paused pr)
315x1 (ties touch-n-go pr set @ 275 bodyweight)
325xmiss **surprised by this with how well 315 moved
275x3
2x225x8

Military Press:
135x5
185x3
3x155x5

DB Extension - 4x30x12
1 arm Cable Laterals - 3x22.5x12
Overhead Spud Extension - 5x42.5x10
Cable Rear Delt Pullaparts - 35x12, 2x45x10, 2x35x12


-good workout.. shouldn't be missing weights this close to meet but really though it was there with how well 315 moved.. think I just got into my own head.. can't complain too much though 315 is 5lbs under my regular grip pr

[Cricket_Fire]

Totally forgot to mention, a damn near pain free workout! Felt the biceps a TINY bit at the bottom of the presses, but nothing NEAR my last bench day.

Also did some bodyweight squats and left hip flexor/right knee both felt ok.. not perfect but not bad (they had been killing me the past couple weeks even squatting without weight, getting off the couch etc).

Think I figured out what was causing the problems so hopefully now that's recitifed I'll keep feeling better. Wish I realized sooner lol. Also going to keep speed work out until after the meet I think; only 3 weeks out so I'll just be using those workouts to get some blood flow/lighter bodybuilding work in.

Also sunny out; first day I've felt this good in a while :) . Bring on the meet!

[Cricket_Fire]

May 21/11 @ ironworks (2:30pm)

Rack Pull (hole 1 standing on 45lb plate):
45x5
2x135x5
2x225x5
315x5
405x3
495x1
585x1
635x1
660x1 **5lb pr, missed this last time
675x1 **very pleased with this

Squat:
135x3
225x3
315x3
405x1
455x1
495x1
535x1 **tough but better than any recent >500 squats

Cybex Hamstring Curl - 190x10, 3x130x12
Seated Calves - 3x315x8
Hanging Leg Raise - 3xbwx12
Sled Push - 4x225x1 length, 1x250x1 length


-seems to work out that hole 1 standing on a 45lb plate is right around what I can pull from the floor.. shorter ROM but I lose my leg drive so it's a wash lol
-left hip and right knee hurt a bit on lighter squats but after a couple sets they felt pretty damn good
-another great day.. starting to feel ready for this!

[ShooterX]

You know what might releive some of that Pain....GEAR

[Cricket_Fire]

Aha this is true...


May 22/11 @ Ironworks (11am)

Rotator Cuffs

Pullups (varying grips) - 4 x bodyweight x 8

BB Row (pinkies on rings):
45x10
95x10
135x10
185x10
225x10
275x10 (ugly lol)
2x235x12

1 Arm Hammer Strength Row - 2x180x8, 2x135x10
EZ Curl - 3 sets
Sled Push - 6x135x2 lengths

[Coke]

Great workouts, highly impressed with those rack pulls and squats!!

[Cricket_Fire]

Thanks Coke


May 23/11 @ Ironworks (1pm)

Rotator Cuffs

Incline Bench - 3x225x6
DB Fly/Bench - 3x40x12
Skullcrusher (incline) - 70x12, 2x9x8, 2x50x15
1 Arm DB Lateral - 3x50x10
2 Arm DB Lateral - 3x30x12
Reverse Grip Pushdown - 3x150x8, 3x120x12
Face Pull - 4x90x15

Treadmill - 60 mins @ 3.2 (5.0 incline)

[Cricket_Fire]

May 24/11 @ Ironworks (3pm)

Lower Body Mobility Stuff

Hack Squat (with inzer 2m wraps) - up to 540x10
**knee feeling better but might aswell wrap up incase for this

45 Degree Hyper - 4x120x10
Spud Pulldown Abs - 3x165x8, 2x135x12
Seated Calves - drop set 340x8 / 270x15 / 225x15 / 180x15 / 135x15
FlexFit 1 Leg Hamstring Curl - 110x8, 2x80x12
Standing Calves - 3x600x15
Side Bend - 3x130x10

Sled Push - 6x180x2 trips



-anybody new to this journal, this is not a bodybuilding journal, despite what the last couple workouts looked like lol

[Cricket_Fire]

Oh and weight was at 235 this morning; should be within shot of cutting the water to 220 for the meet

[Cricket_Fire]

May 27/11 @ Ironworks (9:45am)

Rotator Cuffs

Bench (paused):
45x8
135x8
185x5
225x2
275x2
295x2
305x2 **pr, missed 2nd rep last time
315x1 **no try @ 2nd, just wanted to hit a single with a nice long pause

Floor Press - up to 275x6 and 295x3 both paused
Military Press - 3x155x5
DB Extension - 3x45x8
Random cable stuff for shoulders/rear delts/triceps


-happy with this
-not sure 350 will be in reach but I'll definately be able to hit a pr (raw meet pr is 265 lol, gym pr 320.. set to beat both)

[Cricket_Fire]

I was just leaving for the gym for my last heavy squat/deadlift workout before the meet, when I noticed I was blocked in by my mom's car.

Tried to maneuver around her car over the neighbour's yard, but there wasn't enough room.. corner of my truck got caught on our large gate door, and when I tried to back off of it, it got pulled off it's hinges. The gate fell and smashed the neighbour's basement window cover (not a big problem I can replace it but just one more thing)

So instead of being at the gym for the last hour, I've been fixing my fence, cleaning up the scuffs on the truck, and apologizing to the neighbour... if my workout doesn't go well later I think I'll just blow my ****in brains out

[Coke]

You can't even script nothing like that, too bad about the mishap.

[Cricket_Fire]

lol yeah not a great morning...






May 28/11 @ ironworks (4pm)

Deadlift - up to 635x1.. heavy but smooth.. ties pr but 40lbs lower bodyweight

Squat - up to 515x2.. again heavy but smooth.. best squats in a while

Hanging Leg Raise - 4x15
Seated Calves - 4x360x12


-happy with this session
-plan was to double the 635, but that might've been a bit too overzealous of me lol. It MIGHT have gone, but I don't wanna miss one right now
-very pleased with the squats, 2nd rep was a grind but it's the best I've done in a while, and no pain in right knee at all (left hip still sore but better)

[Cricket_Fire]

http://www.youtube.com/watch?v=E8AwB7CkPSA

[Cricket_Fire]

May 29/11 @ ironworks (1:30pm)

Rotator Cuffs

Pullups (varying grips) - 4 x bodyweight x 10
BB Row - 3x245x10
Pulldown (vhandle) - 3x195x8
1 Arm Hammer Strength Row - 4x135x10 (fat gripz)

EZ Curl - 50x12, 70x8, 70x7
Hammer Curl - 45x8, 55x8, 4x40x6 (fatgripz on 40)

Treadmill - 40 mins @ 3.4 (5.0 incline)

[Coke]

Quite obvious in the vid you trimmed down to good effect, looking great Keenan.

[Cricket_Fire]

Thanks Coke; finally started leaning out the last little while, opposed to just shrinking but looking the same lol


In similar news, weight this morning was 230.5.. I'll easily be within reach of 220 now in a couple weeks. Boom

[Cricket_Fire]

May 30/11 @ Ironworks (11am)

Rotator Cuffs

Incline Bench:
2x45x12
135x8
185x8
3x225x8 **touch n go

Skullcrusher (ez bar, incline) - 3x90x10
Incline DB Fly // Bench - 50x12/12, 50x10/10, 50x10/10, 50x8/8
1 Arm DB Lateral - 3x55x8
2 Arm DB Lateral - 3x35x10
Pushdown (ez handle) - 3x150x10, 165x8/135x6/105x8


-chest and triceps so little there's no way I can expect them to press big.. needs to change

[BULK_BOY]

I'm thinking looking more BB than PL. ;)

Nice work Keenan. You're in the right groove.

[Cricket_Fire]

lol not quite but getting there




May 31/11 @ Ironworks (2pm)

Dynamic Stretching

Hack Squat:
0x15
90x15
180x15
270x10
5x360x10 **no pain in left hip, very slightly right knee; much better

45 degree Hyper - 4x130x10

Seated Calves:
135x12
225x12
315x10
3x340x8
3x270x12
315x15 / 270x20 / 225x10

Spud Pulldown Abs - 4x150x12
Flexfit 1 Leg Hamstrings - 2x90x12, 70x15
Standing Calves - 3x600x15
Side Bend - 3x135x10


-good session, feeling very good last little while.. bicep pain almost totally gone, left hip feeling better, and right knee almost totally better too
-hitting my openners this weekend... other than that, training's done

[Cricket_Fire]

June 3/11 @ ironworks (1pm)

Dynamic Warmup

Squat - up to a beautiful 500x2
Bench - comp grip pause 300x1
Deadlift - up to 585x1 and 605x1

Random light blood flow stuff



That's it before the meet, maybe hit a super light session Tuesday, and some easy cardio through the week.. other than that, training's done. Think I'm happy openning at 500/300/600

[MarcusWild]

Good luck at the meet!

[Cricket_Fire]

Thanks Marcus

Weight at 228 this morning; should make 220 no problem.

[Cricket_Fire]

Stopped eating and most drinking (had a tiny bit of water but nothing near normal) at 3pm yesterday. Weight this morning 225. Weigh in at 3pm today (8am now). Hopefully I can get most of it off during the drive there.. couple sweatsuits and heat on in the car should help lol. Anything left will be sauna'd out when I get there

[t gale]

good luck with weigh-in. also good luck with meet. i'm intrested to c how u do with huge weight loss. I'm sure great!

[ShooterX]

So impressed, changed everything about how you have been training.

[Cricket_Fire]

Thanks guys



3 pairs sweatpants, tshirt, longsleeve tee, and 2 hoodies with the heat on for a 2 hour drive = 5lb weight loss. Made weight (220 dead on my scale, 99kg on meet scale). Now refueling, getting ready to lift!

[BULK_BOY]

Thanks guys



3 pairs sweatpants, tshirt, longsleeve tee, and 2 hoodies with the heat on for a 2 hour drive = 5lb weight loss. Made weight (220 dead on my scale, 99kg on meet scale). Now refueling, getting ready to lift!

Nice job Keenan. See ya tomorrow!!

[Cricket_Fire]

got my weight back up nicely (229 this morning.. 1lb higher than pre-cut). There's a highschool meet in the morning so I won't be lifting for another 6 hours or so. Ready to go!

[Cricket_Fire]

June 11/11 Waterloo Meet

Made the 220 class..


Squat:
500 - good
550 - miss, hurt right knee
550 - miss

Bench:
285 - good
308 - good
319 - miss (good pop off chest, stuck at floor press height)

Deadlift:
600 - good (first official 600)
639 - good (4lb alltime pr, 64lb meet pr lol)
660 - miss @ knee height



-well, not the day I had hoped for, but not all bad

-I had really hoped to squat 550, but my squat training's been going pretty poorly because of the right knee and left hip

-hurt the knee on my 2nd and 3rd squats.. nothing too bad, I can walk on it, but any weighted bending/flexing hurts. Also hurts to the touch right at the base of the patella... not sure if it's a minor tear or what. If it's still bugging me Monday I'll get it checked out

-I haven't been using a long enough pause in training.. need to work on that. The 319 moved really nice off the chest but stopped dead at floor press height

-FINALLY pulled an official 600 lol. Got a small pr on my 2nd, then took 300kg for a ride. Actually quite surprised by the miss.. 639 wasn't easy but it moved well

[Cricket_Fire]

June 12/11 @ Ironworks (11am)

Spud Strap Upper Arm Pulldown - 3x15
Pulldown (v handle) - 3x210x8
1 Arm Hammer strength Row - 3x135x12

EZ Curl - 3x70x8
Hammer Curl - 2x50x8, 3x40x8 (fatgripz on 40)
DB Preacher Curl - 3x20x12

[Coke]

Fine showing at the meet, good job man.

[Cricket_Fire]

Thanks bro




June 13/11 @ ironworks (11am)

Rotator Cuffs

Incline Bench:
2x45x12
95x12
135x12
3x185x10

DB Bench - 3x85x12
Incline DB Fly // Bench - 40x12/12, 50x10/10, 50x10/10
EZ Bar Skullcrusher (incline) - 70x10, 90x8, 2x70x10
1 Arm DB Lateral - 3x50x10
2 Arm DB Lateral - 2x30x12
Cable Rear Delts - 4x35x12
Overhead Spud Extension - 3x32.5x15

Treadmill - 40 mins

[MarcusWild]

Congrats on getting the big deadlift PR. I hope the knee is OK.

[ThomasG]

Solid meet. Huge squat and dead! I stall at the knee as well..

[Cricket_Fire]

Thanks guys. The knee's fine.. it's still banged up but already feeling a bit better. The night of the meet it hurt just to flex my quad, today I can easily put pressure on it without much trouble.






http://www.youtube.com/watch?v=3j6wdHB1aik

[Cricket_Fire]

I should add that a big priority over the next little while is going to be keeping my arch during deadlifts. Now that I can get down to the bar without a problem I have no excuse for rounding over that much

[Coke]

That's beastin' dude, shit looked easy too!!

[Cricket_Fire]

Thanks bro. I watched the video right after and it actually made me more confident for the 660 with how well it moved.. just wasn't in the cards for that day I guess





June 14/11 @ Ironworks (12pm)

Dynamic warmup stuff

Stiffleg Deadlift - 3x315x10
Seated SSB Goodmorning - 3x95x10
Flexfit 1 Leg Hamstring Curl - 3x100x8, 60x15

Seated Calves - 4x315x12
Hacksquat Calves - 3x360x30

Spud Pulldown Abs - 3x165x8, 2x120x12

Sled Push:
4x90x4 lengths
4x180x1 length (very short rest periods here)



-knee feeling better but not 100% and don't wanna risk it with any direct squatting/quad work
-sled doesn't bother it at all thankfully.. going to try and work in some kind of conditioning on the sled 4x a week

[ThomasG]

I like your training style. That's my idea of a dynamic workout! I <3 the sled.

[ThomasG]

Actually I hate it.

[Cricket_Fire]

Thanks bro. I'll be doing a lot more sled work lately. Plan is 4x/week with the sled, along with the steady state cardio 4-5x/week. Time to get small and weak haha

[Cricket_Fire]

Treadmill 60 mins this morning, 60 tomorow

[Cricket_Fire]

June 17/11 @ Ironworks (9:15am)

Rotator Cuffs / Upper Body Mobility

Floor Press:
2x45x10
95x10
135x10
185x3
225x3
275x1
285x1
3x295x1
3x245x5
**everything felt heavy today, didn't think I'd hit a pr, so a few singles 20lbs under pr

Military Press:
45x8
95x5
135x5
185x2
3x135x10

Incline DB Extensions - 40x10, 50x5, 3x40x8
Cable Fly - 3x75x10, 55x15
Cable Rear Delt Pullapart - 3x45x12, 35x20
1 arm Reverse Grip Pushdown - 3x45x12

-good session.. everything was feeling heavy so instead of risking a miss for a 5lb pr, decided to stay a bit lighter and hit a few singles. Moved pretty well

[Cricket_Fire]

June 18/11 @ Ironworks (1:30pm)

Mobility Warmup stuff

Sumo Deadlift - up to 610x1
**definately a pr, not sure if old on was 585 or 605 though lol

Goodmorning (olympic shoes, squat stance) - 3x405x3

Donkey Calves - 3x5ppsx20

Sled Push - 180x2 lengths
Face Pull - 125x15
Hanging Leg Raises - bodyweight x 10
**done in a circuit, 6 rounds, ~1 minute between rounds


-thought I was going to have a really ****ty session (had to put my dog down this morning :( ) but turned out better than expected
-hardest part of the sumo was my arms catching my thighs on the way up.. with some baby powder I might actually be stronger sumo....

[t gale]

nice job on pr. also nice training session

[Coke]

Those sumos are awesome man.

[Cricket_Fire]

Thanks guys


30 mins cardio this morning, followed by..

June 19/11 @ Ironworks (1pm)

Rotator Cuffs

Spud Upper Arm Pulldown - 5x105x10
Pulldown (v handle) - 3x225x8
1 Arm Hammer strength Pulldown - 3x90x12
1 Arm Hammer Strength Row - 3x180x8, 135x20

EZ Curl - 3x70x10
Hammer Curl - 2x55x8, 2x40x10 (fatgripz on 40)
DB Preacher Curl - few pathetic sets with a 15lb dumbell

Sled Push - 10x270x1 length, 135x4 lengths

[BULK_BOY]

Sorry to hear about your dog. We had to put down our cat last summer. Not fun.

[Cricket_Fire]

Yeah it was rough, but he's been having a tough time the last year or so. Can't get up from/walk well on hardwood floors, really bad hips, and had a big tumour on his lips (but too old to sedate to remove it). He was 14 years old and a real big dog (Bermese mountain dog). Really really sucked to have to do but it was time






June 20/11 @ Ironworks (10am)

Rotator Cuffs / Shoulder Mobility

Incline Bench - 3x225x6
DB Bench - 105x8, 105x7 (missed 8th), 2x75x12
Incline DB Fly // Bench - 50x12/12, 50x12/12, 40x15/15
EZ Bar Skullcrusher (flat) - 2x70x10, 70x8
1 Arm DB Lateral - 3x55x8
2 Arm DB Lateral - 2x30x15

Sled Push - 90x4 lengths
Pushups (off db handles) - bwx8
Seated DB Clean - 20x8
**done as a circuit, rest a couple minutes between rounds
**5 rounds

Treadmill - 30 mins @ 3.2 (6.5 incline)




-the sled work really kicked my ass today; wasn't heavy at all but 4 lengths kill me no matter how much weight. Then trying to stay tight during pushups had my quads seezing up like crazy lol

-if nothing else, I'm gonna hypertrophy my heart to a dangerous level with all this cardio/GPP lol

[ShooterX]

Heart Hypertrophy is what kills most Pro Wrestlers before 40...you'd be in good company.

[Cricket_Fire]

Good to hear hahaha




Went in yesterday for lower body hypertrophy, everything ached like crazy. Did a couple sets of stiffleg deads, some ham curls, and calves. Got pissed off an left, so back in today to finish the session..

June 22/11 @ Ironworks (10:45am)

Dynamic warmup stuff

Glute Ham Raise (feet hooked under rack) - 5xbwx5 (assisted)
Decline Situps - 5xbwx8
**supersetted

Straight Leg Forward Sled Pulls - 3x90x4 lengths
90 Degree Back Raise - 3xbwx10
**supersetted

1 Arm Sled Rows - 5x90x1 length per arm
Sled Push - 5x180x2 lengths
**supersetted


-just a quick session, good one though. Kept pace very high (only rested a couple times to get a drink and change songs on mp3 lol)

-enjoying messing around with different combinations of sled work

-I'm HORRIBLE at the glute ham raises lol, pushing myself up and trying to lower under control but feel like I'm gonna face plant.. gonna try and work these up to an acceptable level lol

[Cricket_Fire]

June 24/11 @ Ironworks (9:30am)

Rotator Cuffs / Shoulder Mobility

Cambered Bar Bench (paused):
2x45x10
95x8
135x5
185x5
225x3
245x1
265x1
275x1
285x1 **can't remember my pr on this.. I think this ties it. It was tough enough I didn't wanna push any higher though

Floor Press (paused, sunk into thick mat):
135x8
225x5
3x255x5

Military Press - 3x155x5
Incline DB Extensions - 3x40x12

Backward Sled Drag (holding straps) // Sled Push - 180x2 lengths each (drag/push/drag/push)
Cable Pec Flies - 75x10
Cable Rear Delt Flies - 45x10
**6 rounds of theses

[Cricket_Fire]

June 25/11 @ Ironworks (12pm)

Dynamic Warmup

Reverse Band Deadlift:
135x5
+reverse averages choked @ nose height (total deload @ top):
2x225x5
2x315x3
2x405x1
2x495x1
2x585x1
635x1
655x1
**alternated conv/sumo until last 2 sets (both conv)
**bands barely felt like they helped at all lol

Cambered Bench Bar Squat:
3x315x3
405x1
**squatting in chucks and a bit wider/back more opposed to oly shoes, dropping more straight down... knee felt great but hip felt worse lol
**cambered bench bar feels weird but nice on shoulders

45 Degree Hyper - 5x120x10
Spud Abs - 5x135x10
**supersetted

Sled Push - 225x1 length
GHR (negatives/pushing myself back up) - bwx5
Backward Sled Drag (holding 2 straps) - 225x1
**all done together, 8 rounds, very little rest between exercises/rounds

[Coke]

Looking killer Keenan.

[Cricket_Fire]

Thanks bro




June 26/11 @ Ironworks (1pm)

Rotator Cuffs

Pulldown (v-handle) - 4x240x8, 2x180x12 (180 widegrip)
Seated Cable Row (v-handle) - 240x8, 2x210x10
1 Arm Hammer Strength Row - 2x180x10, 135x22

EZ Bar Curl - 2x80x8
Hammer Curl - 2x45x10
DB Preacher Curl - 2x20x8

Sled Explosive Row - 180x1 length
Sled Push - 180x1 length
Sled Explosive Row - 180x1 length
Sled Push - 180x1 length
Hanging Knee Raise - bwx8
**these all done as a circuit, 6 rounds, very little rest between

Treadmill - 30 mins @ 3.3 (6.5 incline)

[Cricket_Fire]

June 27/11 @ Ironworks (10am)

Rotator Cuffs / Shoulder Mobility

Incline Bench:
2x45x12
95x8
135x8
185x8
3x225x8

DB Bench - 105x6, 5x75x10
1 Arm DB Lateral - 3x55x10
2 Arm DB Lateral - 2x35x12
Pec Dec - 3x12

Sled Push - 90x4 lengths
Pushups off db handles - bodyweight x 8
Seated DB Cleans - 20x8
**8 rounds of that.. one of the worst sled circuits yet.. the 4 lengths really light up my quads

Treadmill - 30 mins @ 3.0 (7.0 incline)

[Cricket_Fire]

June 28/11 @ ironworks (1pm)

Dynamic Warmup

GHR (negative then push back up) - 4x bodyweight x 8
90 Degree Back Raise - 3xbwx12
Decline Situp - 3x25x8

High Pull (clean grip, from hang) - 3x225x5
Clean Pull (from hang) - 5x315x5

Hack Squat - 1 drop set.. probably stupid with sore knee but meh
Seated Calves - 3x340x8, 270x20
Seated Hamstring Curl - 3x110x15
1 Leg Legpress Calves - 3x235x12

Sled 1 Arm Row (right) - 90x1 length
Sled Push - 90x1 length
Sled 1 Arm Row (left) - 90x1 length
Sled Push - 90x1 length
**3 rounds of this, no rest

Sled Backward Drag (holding straps) - 225x1 length
Side Bend - 50x12
Sled Push - 225x1 length
Pullups - bodyweight x 5
**6 rounds, no rest

Stretched and iced after all this




-good session... feel like conditioning work is really improving quickly
-knee still a bit tender but definately MUCH better

[Coke]

Fine consecutive efforts bro.

[BULK_BOY]

Hack Squats? Whaddya trying to do? Don't ruin a good knee come-back. Sheesh. You should know better.:tuttut:

[ThomasG]

Solid reverse pulls! At that height choked I'd imagine they wouldn't help that much.

[Cricket_Fire]

Thanks guys. Didn't feel like it was helping too much Thomas lol


40 mins treadmill yesterday morning, 40 again this morning

[t gale]

Hey Keenan It's great to see you hitting all these pr's while at a way lighter weight. what's next?

[Cricket_Fire]

Thanks Tim.

Plan right now is to continue dieting down to 190 (unless I suddenly start getting much weaker on the way down). I'd like to take a run at the WPC junior deadlift record in the 181's, but we'll see. I've got 1 year to do it in.


On that note, weight is the lowest it's been (other than during the water cut for the meet) - 229. 71lbs down, 39 to go

[Cricket_Fire]

Thanks Tim.

Plan right now is to continue dieting down to 190 (unless I suddenly start getting much weaker on the way down). I'd like to take a run at the WPC junior deadlift record in the 181's, but we'll see. I've got 1 year to do it in.


On that note, weight is the lowest it's been (other than during the water cut for the meet) - 229. 71lbs down, 39 to go

[Cricket_Fire]

July 1/11 @ ironworks (10am)

Rotator Cuffs / Shoulder Mobility

Paused Closegrips (thumb length from smooth) - up to 305, miss 315
Military Press - 195x1 and 3x135x10

2 Arm DB Lateral - 4x40x8
Incline DB Extensions - 4x45x8
Pushdown - 3x10
Pec Fly // Rear Delt Fly - 4x12

[Bako Lifter]

Have you ever watched It's Always Sunny in Philedelphia?

[Cricket_Fire]

Nope, why?






July 2/11 @ Ironworks (1pm)

Dynamic Warmup

Rack Pull (hole 2, bar sitting where doc does reflex test on knee lol):
135
225
315
405
495
585
635
675
700
**700 not easy by any means but moved fairly well.. very happy with this. Pretty high rack pull but atleast I know my body can handle 700 in a tiny ROM lol

SSB Squat (chucks, wideish stance) - 3x315x5
**knee and hip a bit sore but getting better

45 Degree Hyper - 5x140x10
Spud Pulldown Abs - 5x150x10
**supersetted

Sled Push - 225x1 length
Laying Knee Tucks - bodyweight x 8
Backward Sled Drag - 225x1 length
Pullups (diff grips) - bodyweight x 5
**10 rounds, no rest but stopping for a quick drink here and there... brutal

[Coke]

Dealing with 700 pulls are no joke, glad to see you at this level.

[SELK]

nice pull

I have no idea why it got mentioned, but always sunny in Philadelphia is hilarious.

[Cricket_Fire]

Thanks guys. I'll have to check it out then; just finished Prison Break looking for a new series (been watching NCIS but it's meh)





July 3/11 @ Ironworks (1pm)

Rotator Cuffs

Pulldown (v-handle) - up to 4x255x6, 225x8
1 Arm Hammer Strength Row - 3x225x5, 180x12
1 Arm Hammer Strength Pulldown - 4x90x12
Seated DB Clean - 3x30x12

EZ Bar Curl - 4x80x8 (not strict not horrible)
Hammer Curl - 3x50x8, 2x30x12 (FG on 30)
1 Arm DB Preacher Curl - 3x20x12
Concentration Curl - 2x20xfailure

Sled Explosive Row - 205x1 length
Sled Push - 205x1 length
Sled Explosive Row - 205x1 length
Sled Push - 205x1 length
Crunch - bodyweight x 12
**5 rounds, <1 minute rest between

Treadmill - 30 mins @ 3.2 (7.0 incline)



-maybe some day I'll have biceps
-noticed a vein starting to poke out on my front delt during the curls... that's new lol

[ShooterX]

Keenan at 181, hard to imagine

[BULK_BOY]

Keenan at 181, hard to imagine

I know. I'm thinking the same thing..........:confused:

[Cricket_Fire]

lol well it's quite a ways away still but that's the idea right now

[Cricket_Fire]

July 4/11 @ Ironworks (10am)

Rotator Cuffs / Shoulder Mobility

Bench - 4x225x10 (touch n go)
Incline DB Bench - 5x70x12
Pec Dec - 2x12, 2x8

1 Arm DB Lateral - 3x60x8, 40x15
DB Seated Overhead // Seated DB Laterals - 3x60x8 // 3x20x12
Face Pull - 3x105x12

Sled Push - 90x4 lengths
Pushups off db handles - bodyweight x 12
1 Arm DB Snatch - 50x5 each arm
Pullups - bodyweight x 6 (first 3 sets) / 4 (last 3 sets)
**6 rounds, tried to keep rest under 2 mins per round... brutal

Treadmill - 30 mins @ 3.0 (7.0 incline)



-good session, really tried to push the pace through this
-work capacity feels through the roof

[Bako Lifter]

nice pull

I have no idea why it got mentioned, but always sunny in Philadelphia is hilarious.

I think of that hobo named cricket every time I see this journal haha.

And damn, just being able to hold onto 700 is pretty beast.

[Cricket_Fire]

July 5/11 @ Ironworks (1pm)

Dynamic Warmup / Foam Rolled IT Band + Feet

GHR (negative, push back up) - 5x8 bodyweight (getting more steady)
Decline Situp - 4x8 with 25lb plate at forehead

High Pull (from hang, clean grip) - up to 275x5
Clean Pull (hang) - 4x315x8

Seated Calves - 3x360x10, 2x270x20
Seated Hamstring Curl - 130x12, 3x150x10
1 Legged Legpress Calves - 3x215x15

Sled 1 Arm Row - 90x1 length
Sled Push - 90x1 length
Sled 1 Arm Row - 90x1 length
Sled Push - 90x1 length
**5 rounds, <30 seconds rest

Backward Sled Drag - 225x1 length
Laying Knee Tucks - bodyweight x 10
Sled Push - 225x1 length
Pullups (dead hang pause @ bottom and top) - bodyweight x 3
**8 rounds, <30 seconds rest

[Cricket_Fire]

Weight's at 227 today. Boom

[Cricket_Fire]

July 8/11 @ ironworks (10am)

Rotator Cuffs / Shoulder Mobility

Bench:
45x10
+doubled minis:
45x5
95x5
135x5
185x3
225x1
235x1
245x1
255x1
**stopped there, not a pr but felt real heavy for some reason
3x225x3

Military Press - up to 200x1
Closegrip Paused Floorpress (thumb from smooth) - 4x225x6

Incline DB Extensions - 4x45x8
2 Arm DB Laterals - 5x40x10
Pushdown - 3 sets
Incline DB Fly - 3x40x12
Rear Delt Fly - 4x45x12

[Coke]

Nice push day effort man.

[Cricket_Fire]

did a 585 deficit dead, missed 610. Tehn worked up to 405 ssb squat, and 4 sets of hypers/abs. Finished with sled pull/push/ knee tucks.

[Cricket_Fire]

July 10/11 @ ironworks (1pm)

Pulldown (vhandle) - up to 3x255x8, 2x210x10
1 Arm Hammer strength Row - 2x225x8, 2x180x10
Pulldown (vhandle) - 3x180x8 (real strict, big stretch at top)
Db Shrug - 2x100x25

EZ Bar Curl - 70x12, 80x10, 2x70x10
Hammer Curl - 2x30x12 with Fat Gripz
DB Preacher Curl - 3x20x10


-screwed around with a couple different exercises after the rows, but the closegrip pulldowns really feel better on my lats than anything, might just start hitting a tonne of volume on those
-hurts my ego doing bicep work beside 120lb kids curling more than me

[Cricket_Fire]

July 11/11 @ Ironworks (9am)

Rotator Cuffs

Bench - 3x245x8, 225x11
Incline DB Bench - 5x80x10
1 Arm DB Lateral - 3x60x10, 40x15
EZ Bar Skulls (flat) - 50x12, 3x70x8, 2x50x12
Pec Dec - 3x10, 2x15
Seated DB Clean // 2 Arm db laterals - 3x25x12 each

Sled Push - 135x2 lengths
Pushup - bodyweight x 12
1 arm DB Snatch - 50x5 each arm
Pullup - bodyweight x 5
**8 rounds, <1 minute rest

Treadmill - 30 mins @ 3.2 (7.5 incline)

[Cricket_Fire]

July 12/11 @ Ironworks (1pm)

Dynamic Warmup

GHR (negative, push back up) - 3xbwx10
Decline situps - 3x25x8

Squat (olympic shoes, narrow, slowish) - 4x315x8, 315x20
Clean Pulls - 3x405x5, 315x12

Seated Calves - 3x360x12, 270x25
Seated Hamstring Curl - 3x170x10, 2x130x15
1 Leg Hamstring Curl - 2x70x12
Leg Press Calves - 4x5ppsx25
Hanging Leg Raise - 4x10
Pallof Press - 4x37.5x8

Pullups:
2 x bodyweight x 8 (wide grip)
2 x 25lbs extra x 8 (closegrip)
3 x bodyweight x8 (closegrip)
4 x bodyweight x 5 (gripping a towel drapped over bar)

Treadmill - 30 mins @ 3.2 (8.0 incline)



-decided to try squatting in the olympic shoes again.. knee felt great. Worked up to 315 for a few sets then decided to hit a bunch of reps. Hip a little sore, knee felt great

-all those pullups were done between sets of calves/abs... rediculous volume today but I was feelin good and had nothing else to do this afternoon lol

[Coke]

Workouts are very good dude.

[Cricket_Fire]

thanks terry



July 15/11 @ ironworks (9am)

Rotator Cuffs

Military Press - up to 205x1
**ties pr, but this time at a lighter bodyweight, and no belt

Bench with doubled minis - 225x3, 235x3, 3x185x6
Closegrip Floorpress (paused) - 2x225x8, 225x6

Incline DB Fly - 4x45x12
Incline DB Extension - 2x45x10, 2x35x12
Pec Dec // Rev Pec Dec - 4x12x12 each
2 Arm DB Lateral - 3x40x12, 30x15
Rev Grip Pushdown - 3x8, 1 drop set

[Cricket_Fire]

July 16/11 @ ironworks

Deadlift (alternating conventional and sumo):
2x135x3
2x225x1
2x315x1
12x405x1
2x495x1
585x1
**I've done some kind of max effort pull every week for a while now, decided to lighten up a bit, hit some form/speed work, and one pretty heavy single

Squat - up to 405x5 and 225x30

Finsihed with a few sets of calves, 12 total sets of different ab exercises, with pullups done between



-knee feeling better but still not perfect
-squatted narrow in the olympic shoes, but moved very slowly (normally bounce hard out of bottom, these squats were done very slow throughout)

[Cricket_Fire]

July 17/11 @ Ironworks (2pm)

Rotator Cuffs

Pulldown (v-handle) - up to 3x260x8, 2x210x12
1 Arm Hammer strength Row - up to 3x225x5, and 180x12
DB Row - 5x105x10
DB Shrug - 2x115x25

EZ Bar Curl - 3x70x10
Hammer Curl - 3x35x12 (fatgripz)
DB Preacher Curl - 3x20x12

Explosive Sled Row - 180x1 length
Sled Push - 180x1 length
Crunch - bodyweight x 10
**10 rounds, no rest between

[Coke]

Great training going on bro.

[Cricket_Fire]

Thanks mang



July 18/11 @ Ironworks (10am)

Rotator Cuffs

Bench:
225x8
245x8
2x255x4
225x12

Incline DB Bench - 4x90x8, 2x70x12
1 Arm DB Laterals - 4x60x10, 40x12
EZ Bar Skullcrusher (flat) - 3x70x10, 3x50x10 (fatgripz on 50)
Pec Dec - 3x10, 2x15
Bent Rear Laterals - 5x20x12

Treadmill - 40 mins @ 3.5 (4.0 incline)

[Cricket_Fire]

July 19/11 @ Ironworks (1pm)

Dynamic Warmup / Rolled out foot w/ tennis ball

Squat (narrow, oly shoes):
2x45x10
95x10
135x10
185x10
225x10
275x10
5x315x10
**knee felt great today, tiny bit of pain but amazing compared to normal. I moved very slow through the full rom of the squat. I'm finding narrower/deeper feels better on the knee than wider and shallower so I'll stick with this

Leg Press Calves - 4x20
Seated Hamstring Curl - 3x10, 2x20
Standing Calves - 3x12
Pallof Press - 3x10

Treadmill - 60 mins @ 3.5 (7.0 incline)


-very good sign with these squats
-going to keep this style, keep them slow, and work up over time. Plan on only hitting squats Tuesdays for the next little while so I can get some rest on the knee throughout rest of week

[Cricket_Fire]

60 mins treadmill today. Yipee

[Coke]

Props on the big leg day and cardio as well.

[BULK_BOY]

60 mins treadmill today. Yipee

In this Heat? You're a crazy MF!:clown:

[Cricket_Fire]

lol even worse, I'm going to grand bend today. If I don't post in a few days, assume I burned to death aha

Another 60 mins cardio

[Cricket_Fire]

Weight's at 224 this morning. I spent all day in the 110 degree sun yesterday so not sure if any of that loss is dehydration, but I did drink a stupid amount of water throughout the day and when I got home. Don't feel dehydrated so hopefully not much of that loss was water

[Cricket_Fire]

July 22/11 @ Ironworks (9:30am)

Rotator Cuffs

Incline Bench - up to 245x1 paused 255x1 touch n go
Floor Press (closegrip, paused) - 3x245x5
Military Press - 4x135x8

1 Arm Overhead DB Extension - 4x25x12
Incline DB Fly - 4x50x10
Seated DB Clean - 3x35x12
Reverse grip Pushdown - 3x45x12

[Cricket_Fire]

July 23/11 @ Ironworks (1pm)

Dynamic Warmup stuff

Banded Deadlift (alternating sumo and conventional):
+short mini bands:
4x135x3
2x225x3
2x315x1
2x405x1
2x455x1
2x495x1
2x545x1
2x565x1
585x1 (sumo, didn't try conv, it felt off today)

45 degree Hypers - 5x150x10
Leg Press Calves // Donkey Calf Machine - 10ppsx15 // 5ppsx15 (4 sets each)
Bent Knee Situps - 4x45x12 (weight @ forehead)
Laying Hamstring Curl - 3x10x12
Side Bend - 3x110x12

Treadmill - 40 mins @ 3.3 (9.0 incline)


-VERY happy with the pulls today.. 565 felt real heavy but all my sumo reps were feeling good, so decided to go for it. Lockout was crazy hard at 585 but I made it. I know this is a sumo pr with the bands, think it might beat my conventional pr too..

[Coke]

Who wouldn't be pleased with those pulling sets, props.

[Cricket_Fire]

Thanks bro



July 24/11 @ Ironworks (1pm)

Pulldown (v handle) - 3x240x10
Pulldown (wide grip) - 3x165x12
DB Row - 5x110x10
Bent Over Rear Laterals - 4x25x12

EZ Bar Curl - 4x80x8
Hammer Curl - 4x40x8 (with fat gripz)
DB Preacher Curl - 2x25x8

Treadmill - 40 mins @ 3.4 (9.0 incline)

[Cricket_Fire]

July 25/11 @ Ironworks (10am)

Rotator Cuffs / Shoulder Mobility

Bench:
2x45x12
95x10
135x10
185x8
225x8
3x255x5
2x225x10

Incline DB Bench - 4x90x10, 2x75x12
2 arm DB Laterals - 3x35x12
Hammer Strength Dips - 3x180x12
Dips - 3xbwx6
EZ Bar Skullcrushers - 4x50x12 (with Fat Gripz)
Chinups (3 minutes) - x10, 5, 5, 5, 4, 4, 2

Treadmill - 40 mins @ 3.5 (6.0 incline)


-decent session, pretty low on energy but all lifts went well
-played around with a couple types of dips.. felt ok on shoulders, probably start doing these a bit more

[Cricket_Fire]

July 26/11 @ ironworks (1:45pm)

Dynamic Warmup / Tennis Ball Rolling foot

Squat (narrow, slow, olympic shoes) - 3x315x15 **felt great, everything feels like it's healing up nicely
Seated Hamstring Curl - 3x200x8, 2x170x15
Seated Calves - 5x315x12, 2x225x15
Standing Calves - 3x600x15
3 Ab Exercises, 3-4 sets each

Treadmill - 40 mins @ 3.4-3.6 (8.0 incline)


-knee/hip getting better and better

[Cricket_Fire]

60 mins treadmill this morning and tomorow... I hate wednesdays and thursdays

[Cricket_Fire]

Oh forgot to mention between sets of calves/abs on yesterday's workout did widegrip pullups and/or dips..

Wide Pullups - bodyweight x 9, 6, 6, 6, 6, 6
Dips - 5x bodyweight x 8
**9 a pr widegrip but not deadhang

[Cricket_Fire]

Doing this morning's cardio right now; putting the laptop on top of a pile of boxes in front of the treadmill = brilliant

[Cricket_Fire]

Weight 216.5 this morning. Way too big of a drop lol, gonna up the fats a little bit this week

[Cricket_Fire]

July 29/11 @ ironworks (9am)

Rotator Cuffs

Paused Floor Press - up to 2x295x1, 305xmiss
Paused Closegrips - 3x225x5
Dips - 5xbwx10
Pullups (wide, dead hang) - bw x 7, 5, 5, 5
Seated DB Cleans - 4x35x10

[Cricket_Fire]

July 30/11 @ ironworks (1pm)

Little bit of dynamic warmup... not enough

Deadlift (alternating conventional and sumo):
4x135x3
2x225x2
4x315x2
4x405x2
495x2
**felt like garbage, couldn't get my head into it and all the pulls felt heavy, shut it down there

45 Degree Hyper - 3x100x15
Side Bend - 3x105x12
Leg Press Calves - 2x8ppsx20

Treadmill - 40 mins @ 3.5 (8.0 incline)

[Cricket_Fire]

July 31/11 @ Ironworks (10am)

Rotator Cuffs / Shoulder Mobility

Widegrip Pullups (dead hang) - 3xbwx6, +25lbsx4
Pulldown (v handle) - 3x255x8, 2x195x12
1 Arm Hammer Strength Row - 3x225x6, 180x8
Pulldown (wide grip) - 5x165x10

Bent Over DB Laterals - 5x30x10
EZ Bar Curl - 3x80x10
Hammer Curl (with fat gripz) - 3x40x10
DB Preacher Curl - 3x20x12
**did abs between the rear delts and curls to make up for skipping most of it yesterday

[Cricket_Fire]

Didnt have time to get my cardio in after this morning's workout, so hit 40 mins tonight

[Cricket_Fire]

Aug 1/11 @ Ironworks (1pm)

Rotator Cuffs / Shoulder Mobility

Bench (paused) - up to 2x275x2 (tried 3rd on one set and missed), 225x10 tng
Incline DB Bench - 2x100x8, 2x80x12, 2x65x10
Hammer strength Dips - 3x12
Skullcrusher - 3x10
DB Lateral Raised - 3x10

Treadmill - 40 mins @ 3.5 (8.0 incline)


-bench felt terrible today.. need to stop turning this day into a 2nd heavy day

-tendonitis in upper part of right bicep seems to be coming back.. I'm assuming it's not a coincidence that this is happening after a couple weeks of squatting with a straight bar and working up too heavy on my hypertrophy bench day... I'm gonna try dropping the hypertrophy day lighter (sets of 8-15) and icing.. I want to keep squatting with a straight bar since the knee is finally getting better

[Cricket_Fire]

Right, I'm bored so I'll write out my plans..

Goals for this next training cycle (8 weeks):
-continue dieting, get bodyweight under 200lbs (216 as of last week)
-hold whatever little muscle mass I still have
-keep strength near what it is.. some drop is inevitable
-heal up all my aches and pains so I can kill it next meet prep (starting at the end of this 8 weeks)
-get back to squatting consistantly, slowly work up.. keeping reps high, I'll start working heavy in the meet prep




Monday - Upper Hypertrophy
Bench (touch n go for most) 3-5x8-15
Incline DB Bench 3-5x8-15
Skullcrusher 3-5x8-15
DB Lateral Raise 3-5x8-15

Tuesday - Lower Hypertrophy
Squat 3-5x8-20
Romanian Deadlift 3-5x8-15
Pullups (between sets of calves/abs to stave off boredom and keep HR up)
3 ab exercises, 2x8-15 each
2 Calf exercises, 3x8-30 each

Wednesday and Thursday - Off

Friday - Max Effort Bench
ME Lift (gonna try and pause most)
Closegrip Bench (paused) 3-5x3-8
Military Press 3x3-12
Dips 3x8-15
Seated DB Clean 3-5x8-15

Saturday - ME Deadlift (no squatting on this day until knee's 100%)
ME Lift or Speed Pulls
45 degree Hypers 5x8-15
Pullups (between sets of abs and calves)
2 ab exercises 3x8-15 each
2 calf exercises supersetted 3x8-20 each

Sunday - Upper Back
Widegrip Pullups 3x5-? (I'll add weight if it gets too high.. don't see that happening lol)
Pulldown (v-handle) 3x5-10
Row 3x5-10
Pulldown (wide, very strict) 5x10-15
Rear Laterals 3-5x10-15
2 bicep exercises 3x8-12 each



Cardio will be 40 mins on training days, 60 on off days (as it has been for the last few weeks). No hard conditioning work unless I'm feeling really good and have nothing else to do

[Cricket_Fire]

Aug 2/11 @ Ironworks (12pm)

Dynamic Warmup / Tennis Ball rolled foot

Squat (olympic shoes, narrow, slow) - up to 3x365x8
**felt meh.. way heavier than 365 should lol.. guess that's what I get for no heavy squats in months and dropping 80lbs

Romanian Deadlift - 5x225x10
Seated Calves - 3x315x15
Hanging Leg Raise - 2x12
Standing Calves - 3x600x15
Pallof Press - 2x32.5x15


-meh... extremely tired today
-nice to be squatting, but feels like I'm starting all over lol

[Cricket_Fire]

40 mins cardio tonight.. way too tired to do it after the workout. I was dragging ass that session, decided to save the cardio for later lol