PDA

View Full Version : Cricket's "Awaken the Insanity; Embrace the Pain" Journal



Pages : [1] 2 3 4 5 6 7 8

Cricket_Fire
06-30-2008, 10:19 PM
Hey all. Name's Keenan. I'm an 18 year old, 308 Canadian powerlifter.

Best contest numbers are 660/365/490. I've hit 665 squat in the gym, and 515 dead recently. Squat was done in single ply Metal Viking V-Stance. Bench was in a single ply Rage-X. Deadlift was raw.

I'm 282lbs right now.



Current Goals:
-SSA Meet on August 2nd - 700/380/525
-IPF Meet in September raw - 520/260/540
-cut down to 242


Alright, let's get on with it!

Cricket_Fire
06-30-2008, 10:21 PM
June 30/08

Reverse Band Deads (black band) - 45x5, 135x5, 225x5, 315x3, 405x1, 495x1
*bar had absolutely no knurling at ALL. Switched bars*
545x1

Chain Suspended Squats (solar plexus) - 45x5, 135x5, 225x5, 315x5, 405x3, 495x3

Sumo Pullthroughs - 3xblackx12

Seated Ab Machine - 3x260x5

Side Bends - 3x115x8



-bands were stuck through the pins which were set around neck height
-band was fully deloaded at the top of my knees
-I can REALLY see how these would teach you how to grind. I pulled the last lift for so long before I was able to lock it out
-squats weren't very tough, but I've been doing a lot of ehavy work lately, so decided to cut it there

Cricket_Fire
07-01-2008, 04:54 PM
I need 3 more posts to put vids from today's workout

Cricket_Fire
07-01-2008, 04:55 PM
2 more

Cricket_Fire
07-01-2008, 04:56 PM
1....

Cricket_Fire
07-01-2008, 04:58 PM
ugh it's still not working. I'll post them later


July 1/08

Bench - 45x6, 45x8, 95x5, 135x5, 185x3, 225x1, 260xmiss
Rage-X On - 275x3 (all touched), 315xmiss (completely flattened out and dumped the bar at the bottom), 315x3 (no touch; kast rep was close), 345x2 (no touch; last rep was close - I didn't try 3rd)
3 Board - 245x3, 265x3, 275x2 (missed 3rd)
4 Board - 275x3, 290x5
Rack Lockout - 225x5, 275x5, 315x5 (miss 6)
Dumbell Rows - 110x5, 130x3, 150x3
Pullaparts - minix20, minix50


-trained with Shooter today
-I was handling in the range I need to be workin in on shirted bench, now I need to start touching more
-none of the shirted pressing was particularly hard, but the heavier sets were very tough to touch; I had the shirt jacked a bit too much
-I didn't realize I brought my camera until I was putting my shirt back in my bag lol

bigmoney
07-01-2008, 09:33 PM
that's a ****load of pressing man. Nice work, look forward to watching ya get strong.

Cricket_Fire
07-02-2008, 12:37 AM
Cheers bigmoney. Normally I train on my own at a commercial style gym. Today I took a little drive to train in a friend's basement, so I figured I'd get in some extra work while I've got the spotter :)


p.s. squatting with bands, doing anything over 5 plates per side, boards, and goodmornigns all get very fun looks at the fitness-style gym :D

Cricket_Fire
07-03-2008, 02:44 PM
July 3/08
Deck of Cards Interval - 34 cards

did band overheads with the minis, saxon side bends with the med ball, punch bag rows, and jumps.

Diet has been damn good this week, so we'll see in a couple days if I've actually lost anything haha

Cricket_Fire
07-03-2008, 02:45 PM
Here's the videos now that I've got 10 posts:


3 board - http://www.youtube.com/watch?v=p3jApFuwNMk
4 Board - http://www.youtube.com/watch?v=Udk7PkJEq_4
Rack Lockout - http://www.youtube.com/watch?v=K7Yz4s5ysL4
Dumbell Row - http://www.youtube.com/watch?v=4itJHLkZre8

Cricket_Fire
07-04-2008, 10:47 AM
July 3/08
Box Squat (14") - 45x5, 45x5
+small bands - 45x2
small & large bands - 45x1 (as soon as I lifted this out of the rack, the bands ripped me back, I fell onto the box; they were too far backward from the pins)
Metal Viking on (straps down) - 135x2, 225x2, 315x2, 315x2
Rid of Box (free squats w/ suit bottoms on, and small/large bands) - 315x2, 315x2, 315x2

Speed Sumos in suit bottoms - 135x3, 225x1, 315x1, 315x1, 315x1

-took me a long time to find a decent setup for the bands that I could actually walk out with
-this was a tonne of band tension (well, for me atleast haha)
-I'm going to do the Circa-Max phase in the EFS manual, but with no box
-I didn't like pulling in the suit. I'm going to do this meet raw since I'm only 4 weeks out, then start learning to pull in a suit

Sidior
07-04-2008, 11:30 AM
Hey nice to see you on here bro, you post over at fortified too eh?

Anyways best of luck with your goals.

bigmoney
07-04-2008, 12:17 PM
Great squatting the other day. Good luck with that circa max cycle...should be hell on earth

Cricket_Fire
07-04-2008, 01:09 PM
Thanks guys :) .

Sidior - I am on FI aswell. One of my main forums just closed down the other day, so I need a new home ;)

Money - I've done it once before, but I was weaker then I am now, and I used more band tension, and more bar weight, with no breifs/suit (aka. way too ****ing much)



Cardio tonight, benching tomorow, very light cardio Sunday, then I'm going to attempt the heaviest lift I've ever done on Monday (reverse band squats w/ suit and wraps)

Cricket_Fire
07-06-2008, 12:31 AM
July 7/08
Bench - 45x8, 95x8, 135x5, 185x3, 235x2, 235x2, 235x2, 245x1
Seated BB OHP - 45x8, 5x135x5
2 Board - 215x5, 225x5, 225x5
Seated 1 Arm Machine Row - 45x5, 90x5, 5x135x5

-solid workout. Everything is up from last week
-all bench reps went up smooth, except for the 2nd 235 set; I was set up so I hit the pins on the way up on both reps

nhlfan
07-06-2008, 01:27 AM
looking good in here dude. what part of canada are you from?

Cricket_Fire
07-06-2008, 01:48 AM
Hey bro. I'm in Sarnia ON. Where are you?

Cricket_Fire
07-07-2008, 08:13 PM
July 7/08
Squat - 45x5, 135x5, 225x3
Reverse Band Squats (super-minis wrapped over top of rack) - 225x3, 315x3, 405x3
Suit on (straps down, no wraps) - 495x3, 545x1, 585x1
Straps up (no wraps) - 635x1
Straps up (wraps on) - 675x1, 725x1, 765xmiss

Defecit Sumo Deadlifts (bar loaded w/ 25's) - 95x5, 145x5, 195x5, 245x5, 295x5, 345x5
Seated Ab Machine - 265x5, 265x5, 265x5, 210x8, 210x8

-sick workout. Before this 700 was the most weight I'd handled, so this was good for confidence
-stupid ****ing side spotter started pulling up on the decent on my 765 set, so I had to have them pull me up. Didn't even feel too tough; I wish I got the chance to actually squat it

Detard
07-07-2008, 08:32 PM
Sarnia! **** dude, i'm in Toronto haha. Did you lift at the Golden Triangle Open in st.catherines? I went down there to lift with Rusty (from this board) and a couple others came down to watch (keith and world). Where do you train?

Cricket_Fire
07-07-2008, 08:37 PM
Hey bro. I haven't comepted in St.Catherines, but I might have helped out at that meet.... when was it? I helped someone named Shawn Brown at a meet in St.Kits in the winter. I actually go to school in Welland; we'll have to get a workout in when I go back up.

CPO Nationals was in Mississauga in May; I lifted there.

I train at Ironworks. They moved locations recently, and the environment has turned for semi-hardcore, to lame as ****. Still gets the job done though

Detard
07-07-2008, 08:40 PM
Yeah it was back on May 4th. Do you go to brock or somewhere else? I have been wanting to take the trip to ironworks. I heard a couple big names used to train there. I'm not sure if you know Clint Harwood? He has a garage gym in the east end of toronto called The Anvil. I've been meaning to get over there for a while now. When are you back in welland?

Cricket_Fire
07-07-2008, 08:59 PM
Yeah I know Clint (he hit Canada's first 800lb bench at my last meet), I've actually been meaning to get up to train with him, but I've also gotta get down to Detroit Barbell again, and I'm competeing in New York in a month... it gets expensive on a student's budget hahaha

I got to school at Niagara College.

I doubt any big names train there tbh. We had some good bodybuilders before the move, and there's a guy who used to be a pro MMA fighter (great guy too), but no powerlifters other then myself.

If you want to come down let me know and we'll get a training session in. I'm not training the week before August 2nd (deload for meet), but any other time just give me a shout.

bigmoney
07-07-2008, 09:07 PM
HUGE squat man, wow. Those super minis must give, what, 20 pounds or so off the bottom?

Detard
07-07-2008, 09:16 PM
I was actually planning on lifting at the SSA meet in newyork. Is that the same one? I think Dave (sidior) from this site is going down too. Anyways man, we'll have to get in a session sometime for sure.

Cricket_Fire
07-07-2008, 09:19 PM
Money - thanks bro. The bands help a bit more then that though haha. It'll pull the bar out of the racks if it's empty, so it's more then 45 ;)

Detard - lmao yeah man. You ever been to the Asylum before? Best meets ever

BULK_BOY
07-08-2008, 04:15 PM
Hey Keenan! I'm here! Damn Shame about The Jungle...........

Lost all my journals.........

Cricket_Fire
07-09-2008, 12:07 AM
Hey brotha. Good to see you here; there's some ****ing unreal benchers on this board, which is exactly what I need the most help with lmao

Get a log started up

Bench workout tomorow

nhlfan
07-09-2008, 12:58 AM
reverse band squats are looking strong man. I'm in Regina.

Cricket_Fire
07-09-2008, 08:40 PM
Thanks bro




July 9/08

Bench - 45x8, 135x5, 185x3, 225x1
RageX on - 275x3, 295x3, 315x3, 335x3
Rack Lockouts - 315x3, 335x3, 355x3
3 Board - 225x5, 245x5, 265x5

Pulldown (V-Handle) - 145x5, 175x5, 205x5
Pulldown (straight bar) - 205x5, 205x5
HRolls - 3x20x5
Front Raise - 2x30x8


-solid workout today. Shirted triples are so hard
-pulldown strength is way up from what I remember lol

BULK_BOY
07-10-2008, 12:00 PM
Nice workout Keenan. Do you have a comp set in the near future? I know you were looking.

Cricket_Fire
07-10-2008, 10:58 PM
Thanks Derek. I'm competing at the Asylum in New York on August 2nd :)




July 10/08

Speed Sumo DL - 135x2, 225x2, 10x275x2

Box Squat (14"):
+large bands - 135x2
+small bands (large still on) - 135x2, 225x2, 275x2

Hammer Curl - 25x10, 35x8, 35x8, 35x8, 25x10, 25x10


-my middle back was REALLY hurting; I think it's from that moron spotter on Monday
-I'm going to start taking it easy on my squat/deadlift work until the meet. Monday will be a lighter day, next Thursday I'll just use average bands (or just the larges, depending how my back's feeling). We'll see how I feel from there
-curls for the first time in like, a year lmao. Christ my bicep strength is pathetic
-I'm so ****ing sick of idiots in the gym. I may end up losing my mind in this peice of **** gym.... it's such a shame too, it was a good gym before it moved!

oh, one more note....
-I'm going to get a workout at WESTSIDE baby! Going to EFS to pick up a birthday gift in the next couple weeks (shipping on bars is retarted), and Louie said it's cool if I go train with them :D

BULK_BOY
07-11-2008, 09:18 AM
Thanks Derek. I'm competing at the Asylum in New York on August 2nd :)

oh, one more note....
-I'm going to get a workout at WESTSIDE baby! Going to EFS to pick up a birthday gift in the next couple weeks (shipping on bars is retarted), and Louie said it's cool if I go train with them :D


Wicked Keenan! That is so cool you get to go train with Louie. I am so happy for you bro. I know you always wanted to do this. Wicked, just wicked.:clap:

Cricket_Fire
07-11-2008, 07:03 PM
I can't wait; I'll probably act like a little schoolgirl I'll be so excited lmao






July 11/08
Bench - 45x8, 95x8, 135x5, 185x3, 205x1, 240x1 (miss 2nd), 185x8
Seated BB Overhead - 5x140x5
Seated Cable Row - 165x8, 180x8, 195x8, 210x8
Reverse Pec Dec - 3x plate #12 x8

-I feel like absolute **** about myself whenever I'm benching.

-bech was supposed to be 240 3x2, and 250x1. Needless to say, that didn't happen. I had a terrible day for training (no sleep, worked all day in a busy kitchen, with little food).

-We'll see how next week goes. I gotta give Tone a ring about where to go from here, whether I should continue on and try the 3x240x2 next week, switch up reps/sets, keep reps/sets but drop weight, etc....
-overheads are up, as were rows

-I feel overtrained (don't have that fire when I come in to the gym for every single rep, left knee hurts, lower and mid spine hurt, and I'm feeling really "run down"). I've got a busy work-week this week, so I'll take it as a deload (still go in, but do more bodybuilder type ****, and keep it light/nothing on my back). This way I'll be fresh for finishing off my meet prep, and for my session at Westside

Sidior
07-11-2008, 09:09 PM
Training at westside should be awesome bro! I am doing the SSA meet on aug 2nd as well, it will be my first. I am only deadlifting though.

Cricket_Fire
07-15-2008, 07:13 PM
Deffinatl come say hi bro. Theyll be calling me either Cricket Keenan or Parasite lmao. Ill be the Canadian kid there hahaha. Ill let ou know who I am if I see ya





July 15/08
DB Row - 70x5 120x5 135x5 135x5 135x5 135x5
Pulldown (v handle) - 120x5 205x5 210x5 210x5 210x5
Shrug - 135x12 225x8 315x5 405x5 405x5 405x5 405x5 405x5 315x15
BB Row (off the floor) - 185x5 185x5 185x5

nice little upper back workout today




Heres an old video we made for a friends class. Damn Ive come a a good distance lmao

http://www.youtube.com/watch?v=YCk0X2qRUz4

nhlfan
07-15-2008, 07:23 PM
oh, one more note....
-I'm going to get a workout at WESTSIDE baby! Going to EFS to pick up a birthday gift in the next couple weeks (shipping on bars is retarted), and Louie said it's cool if I go train with them :D

lucky sonofabitch!

Cricket_Fire
07-19-2008, 02:50 PM
:D





july 19/08

Bench - 45x8 135x5 185x3 225x3 235x1 (miss 2nd) 225x2 (no attempt @ 3rd rep)
Seated BB OHP - 45x8 5x145x5
2 Board - 135x5 225x5 230x5 230x5
Pulldown (v-handle) - 170x8 180x8 195x5 215x5

Superset:
H Rolls - 15x8 15x12 15x12
Hammer Curls - 25x8 30x8 30x8


-everything but bench is going up, so Tones gonna get me an 8 week cycle to run through for it. I WILL make my raw bench stronger lmao.
-only other thing that will change is overheads will be tossed and Ill start working 5 board sometimes on shirted day too

Hatred
07-19-2008, 03:18 PM
Criminy dude... you are just letting the bar CRASH down on you like that? ****. Your squats are sick but the benching made my shoulders ache....

bigmoney
07-19-2008, 04:06 PM
try doing some more close grip board work as well as hitting your lats and shoulders hard(er).

Cricket_Fire
07-22-2008, 01:15 AM
Criminy dude... you are just letting the bar CRASH down on you like that? ****. Your squats are sick but the benching made my shoulders ache....
Hey bro, thanks for stopping in. That's the way the Metal Militia guys do their boards. It really teaches you to tuck your elbows on the decent, and flare them out to lock the bar.

Thanks for the suggestions Money :)

















July 21/08 - Training at WESTSIDE!

Amazing day. I first went to the Elitefts warehouse to pick up my safety squat bar. I got directions to the gym from Tate and Wendler haha. Very nice guys

We trained at 4:00. I was in with Dave Hoff and his friend (can't remember his name; really strong guy though... after training powerlifting for only a few months he's pulling in the 600's!). First we did chain suspended cambered bar goodmornings. Worked up to 315.

Next was some box squats with a buffalo bar (I think it was a buffalo bar; it was a purposely bent bar). We started on foam with a few mats underneath (the foam makes it so hard it's rediculous haha). Took out one of the mats, then the foam and the other mats. We ended up squatting on such a low box it was crazy haha. Think I did 225 for 8, but I'm not too sure... I had Phil Harrington yelling "I wanna see at least 3 more!" for what seemed like every rep lmao.

Next Hoff, his friend, Phil Harrington and I did some GPP stuff. They all dragged sleds but because I was the visitor I got special treatment haha. I wore a could pretty heavy weight vests, and 20lb ankle weights on each ankle. Also carried 40lb dumbells. This was ****ing HARD. My forearms and traps felt fried by the time we made it all the way around the warehouse haha.

Not sure on the order from here on out. I think the next thing I did was sumo deads. Louie said my form looked good :) . I hit a 20lb pr with 475 after all that other work beforehand.

I did a funky bench exercise with Phil and a couple other guys. We had kettlebells hanging from the ends of the bar. The balance was soooooooooo hard I felt like I was having a seizure haha. Louie said these will help my bench to no end.

I also did some reverse hypers and leg pressing against bands.




Very awsome experience. I got a chance to speak with Louie before I left for a while. Main things I was told from various people today I need to work on are:
-in training pull as wide as possible, bring it in for meets
-get in suit/breifs for sumo pulling
-Louie also belives I'm built to pull sumo so I'ma stick with it
-I need to focus on keeping my head up on squats/GMs
-I should be doing more GPP stuff
-they do a lot more rep work then I would've thought
-I NEED more people like this to train with

I was invited back so I will deffinatly be taking advantage of that. It was a long ass drive (5 hours each way), but it's deffinatly worth it. Next time I'll be going up for the full week and training with the morning crew.

BULK_BOY
07-22-2008, 09:16 AM
Looks like you had a Great time bro! I'm glad you finally made to Louie's:)

When are you coming up for a workout?

Cricket_Fire
07-23-2008, 11:05 AM
Thanks bro. It was a great time

Probably not until after the August meet; Ill deffo be able to make it up a few times come September now that Ill be driving back and forth from Niagara every Friday

bigmoney
07-23-2008, 11:18 AM
Sounds like you had an awesome experience dude. That is interesting that they did alot of work, including GPP, reps, etc. If I were any where close I would make the drive but a 3 day drive might not make sense right now ;)

Detard
07-23-2008, 12:04 PM
Dude thats wicked! So it's only a 5 hour drive eh. Might be worth it to make a roadtrip with keith and a couple other guys. Your a lucky son of a bitch :p

Cricket_Fire
07-23-2008, 02:31 PM
Money - I was surprised by how they were training. Some great new ideas to work off. Louie actually told me they had a thrower come up frmo Texas, and did the same thing I did; trained, then drove back the same day!

Detard - I think itd be a bit longer for you guys since youre 3 hours from me, but let me know if youre going. Ill see if I can get the time off/money

Cricket_Fire
07-23-2008, 05:37 PM
July 23/08
Bench - 45x8, 135x3, 185x3, 225x1
Rage-X On - 275x3, 315x1, 335x1, 355x1
3 Board - 225x5, 245x3, 265x3, 275x3

Stability Bench {plates hanging from ends of bar with mini bands} - 25sx8, 35sx8, 35sx10
Tate Press - 3x50x8

1 Arm Machine Row - 45x5, nintyx5, 135x5, 155x5, 155x5
Front Raise/Pullapart Superset - 30x8/minix20, 35x8/minix25, 35x8/minix20


-great workout
-last time in shirt before the meet. Just wanted to focus on touching something. I should be fine; I touched all 275 reps, 335 was only 2 inches from touching, and 355 touched.
-355 was sloppy; I think Ill be able to touch easier/better technique with a bit more weight, and be able to blast it up a lot easier. I touched and locked and everything, but it was really ugly at the bottom. 365 is my pr though, so I think Im good for a new pr at this meet ;)
-Harrington said these stability benches will be great for my bench and I dont doubt it

ShooterX
07-23-2008, 07:43 PM
I sometimes throw those Stability Benches into the Mix. Ive seen them called Chaos Bench.

Cricket_Fire
07-23-2008, 09:58 PM
Hey man; good to see you over here.

I really like these. The way we did them at WS was WAY harder then with a regular bar; the bamboo bar has so much whip it was rediculous. Plus the kettlebells had a lower center of gravity. I'm gonna try next time with those stupid plates w/ the handles haha. Might resemble the kettlebell a bit more

Cricket_Fire
07-24-2008, 01:25 PM
July 24/08
SSB Box Squat {14inch} - 45x8, ninty5x5, 135x5, 185x3, 225x3, 275x3, 315x1, 335x1
Deadlift - 135x3, 225x3, 315x2, 405x2, 500x2
Shrugs - 135x8, 315x8, 405x5, 425x5, 425x5, 315x20
Side Bends - 105x8, 120x8, 120x5
Seated Ab Machine - 225x10, 240x8, 240x8, 270x5

-amazing workout
-Ill be going into a meet actually confident abotu a decent deadlift performance for the first time ever hahaha



As always, you might wanna fast forward the start crap of these vids haha

315 SSB:
http://www.youtube.com/watch?v=o0L3UbWqAGM

335 SSB:
http://www.youtube.com/watch?v=ZhrAMMN4Wz0

500x2 DL:
http://www.youtube.com/watch?v=l1wD_kASWHE

BULK_BOY
07-25-2008, 09:31 AM
Solid workout bro! Nice DLs. You're gonna kick ASS !!!!!!!!!

Cricket_Fire
08-03-2008, 08:41 PM
Squats:

During warmups, everything felt like a tonne. I saw stars after my last warmup set.
1st attempt - 620 - good lift
2nd attempt - 670 - good lift, 10lb pr

We decided I didnt rehydrate right. Threw some waxy maize stuff in a big bottle of Gatorade and I chugged it back. Waxy Maize tastes horrible, but I think it really helped.

3rd attempt - 700 - no good! I got it up by myself, but unfortunatly both side judges said I didnt take it quite deep enough. Ah well, Ill get it next time haha



Bench:

Lets start this one off by saying; I absolutely hate benching, but Ive been really working hard in my shirt this last training cycle, so I wasnt going to piss around with small prs. My goal for bench was a 15lb pr, and if I couldnt get it that was fine {so long as I didnt bomb out}

1st attempt - 340 - good lift; easy
2nd attempt - 380 - no good! I jacked the sleeves of my shirt so far down I couldnt even touch
3rd attempt - 380 - no good again. I touched and got it half way, but it wasnt going anywhere after that


Deadlift:

1st attempt - 480 {sumo} - 5lb sumo pr, and 10lbs under deadlift meet pr. this was the biggest grinder ever though lmao
2nd attempt - 505 {conv} - Good! 15lb meet pr, and the lift that would eventually lead me to beat Shawn :D
3rd attempt - 525 {conv} - no good. Ah well, cant have it all




Got a bunch of tips from John Bott and his guys all day; if you guys read this I really appreciate it. Great crew you guys got there. Too bad only Dave stuck around for pizza lmao :D .

Main things I took away from this are:
-elbows UNDER the bar
-keep plugging away at sumo
-more glute work for my dead
-pullthroughs
-keep working in shirt every week



I had a great time at this meet. Lifting didnt go quite as I wanted, but deffinatly no complaints from me. The best part of this meet was probably hanging out afterwards. My abs were cramping up by the time we were done dinner from laughing so hard.


Videos can all be found here:





http://www.youtube.com/user/bigkeenanh

I cant be bothered posting each individual link ;)

BULK_BOY
08-04-2008, 01:25 PM
Congratulations Keenan! Way to go bro! I knew you could do it. Onwards and upwards from here.

ShooterX
08-04-2008, 02:25 PM
The thing I was most impressed with was the Weight-cutting. You need to compete at 275, or eat your way closer to 308.

rob spitzner
08-05-2008, 12:00 AM
hey it was nice to meet ya! u hit some big numbers nice work.

Cricket_Fire
08-07-2008, 12:40 PM
Thanks guys!

Nice to meet you too Rob! You got a log over here?









Aug 4/08
Safety Squat Bar Chain Suspended GM {bar set couple inches above belly button} - 45x5, 45x5, nintey5x5, 135x3, 185x3, 225x3, 275x1, 315x1, 335x1
Sumo Pullthrough - 3xlarge bandx10

-meet was on Saturday, this was Monday. I was still fried but had to get some work in; onward and upward eh haha




Aug 6/08
Bench - 45x8, 135x5
3 Board - 225x3, 245x3, 265x3, 275x3, 285x2 {no attempt at 3rd}
4 Board - 275x3, 285x3, 305x3
Tate Press - 40x8, 50x8, 55x5, 60x5, 65x5
1 Arm Machine Row - 45x5, ninteyx5, 135x5, 155x5, 185x5
Shrugs - 315x12, 365x12, 405x8, 455x8, 500x8
Front Raise/H Roll superset - 30x8/15x8, 40x5/20x8

-sick workout
-everything was up in weight; last set of 3 board and 4 board were prs




Aug 7/08
SSB Box Squat {14inch} - 45x3
+average bands - 45x2, 135x2, 8x225x2
Squat {narrow/deep} - 135x5, 225x3, 315x3, 405x1
DB Side Bend - 120x5, 135x5, 135x5
Seated Ab Machine - 240x8, 270x5, 250x8

-the banded safety squat bar squats were freaking intense. I was so whipped out, I had to grind out 405 afterwards on the normal squats haha

ShooterX
08-07-2008, 01:24 PM
Good Work, Keenan

You must be fully recovered from the Weekend.

Im still dragging my Ass. Eh!

Whenever you wanna drive down for some Bench, Im Ready.

You can have the Deadlift. Champ

Cricket_Fire
08-07-2008, 01:26 PM
Maybe we could get some benchign in when Im down for that concert?

ShooterX
08-07-2008, 02:22 PM
good idea, August 16th

Preston129
08-07-2008, 02:42 PM
Hey I noticed earlier in your log you mentioned you did a CPO meet near Toronto and I was wondering how you got information/membership card since the CPO website is **** awful at updating.

I've heard there was one upcoming in Montreal in December which would be ideal for me. Are you planning on doing any CPO meets this year?

ShooterX
08-07-2008, 03:26 PM
Hey I noticed earlier in your log you mentioned you did a CPO meet near Toronto and I was wondering how you got information/membership card since the CPO website is **** awful at updating.

I've heard there was one upcoming in Montreal in December which would be ideal for me. Are you planning on doing any CPO meets this year?

preston, have you checked out metalmilitia.ca

Better than that CPO site.

Sidior
08-07-2008, 07:23 PM
Great job at the meet. 670 is nasty! How old are you again bro?

barracuda
08-08-2008, 09:38 PM
nice job - saw the video that sandi posted - who wraps your knees? - frightening

rob spitzner
08-09-2008, 08:30 AM
nice job - saw the video that sandi posted - who wraps your knees? - frightening

haha yeah that one knee wrap was horrific. i started a log on here few weeks ago im the gardener.

Cricket_Fire
08-13-2008, 01:20 PM
Thanks guys.

Preston - if you cant find what you need let me know and Ill send you Bruces email adress {runs CPO}

Sid - I just turned ninteen a few weeks ago

Barracuda - It was a guy named Anthony who trains w/ John Bott; he did a good job on the other 2 lifts, not sure what happened with that one though hahaha. I just appreciated the help enough so I wasnt gonna complain about it :D








Aug /08
Bench - 45x8, nintey5x8, 135x5, 185x3, 205x5
+pause - 2x1ninteyx3
2 Board - 235x5, 245x5, 245x3 {no try at 4th}
Stability Bench - nintey5x8, 105x8, 135x5

Pulldown - 10x5, 210x5, 220x5
Seated Cable Row - 150x8, 180x8, 215x6, 180x8, 180x8
Front Raise/Pullapart - 25x12/minix20, 25x12/minix20



Aug 11/08
Squat - 45x8, 135x5, 225x3, 315x1, 405x1, 455x1, 500x1
Sumo DL - 135x3, 225x3, 315x3, 365x3
Sumo Pullthrough - 3xlarge bandx15

bigmoney
08-13-2008, 04:54 PM
Pull thrus with bands never work well for me. If I want my nuts crushed I can think of better ways of doing so than with a band, lol. Good squaaaaatin

Detard
08-13-2008, 05:02 PM
Nice squats man. Pull throughs are the shiiiiiiiiiiiiiiiiiiiiiiiiiiit!

ShooterX
08-13-2008, 08:44 PM
When are we having a Crazy ass HIGH VOLUME BENCH DAY?

Work all Boards to a MAX, Shirted Triples, Rows, Lockouts, Close Grip Benches, Then try for new Raw Maxes.

Cricket_Fire
08-17-2008, 12:58 AM
Thanks guys. I like the pullthroughs; one of the few high rep lower body/pchain lifts I dont totally hate haha






Aug 13/08
Gay shirted bench workout. Nothing terrible, but no prs on anything lol


Aug 14/08
SSB Box Squat {14inch} - 45x5
+average bands - 45x3, 135x2, 8x275x1
Speed Sumo DL - 135x2, 225x1, 8x275x1
Beltess Sumo GM - 135x8, 185x8, 185x8
Seated Ab Machine - 220x12, 280x5, 250x12
Leg Press {10 slow reps, 10 fast, alternating without stopping} - 230x100

-Zane had a couple guys who were training the day before my last meet do this. Holy **** it hurts lmao



Aug 16/08
Bench - 45x10, 135x5, 185x4, 210x4
+pause - 2x200x3
Tate Press - 50x5, 60x5, 65x5, 70x5, 70x5
Rack Lockouts - 225x5, 3x245x5
Shrug - 315x8, 405x8, 515x8
Face Pulls {on the odly heavy cable stack} - 4x62.5x12

-solid workout
-forgot my 2 board, and brought the wrong set of bands for the stability bench, so did tates and lockouts instead

ShooterX
08-17-2008, 04:05 AM
Wasnt August 16th supposed to be Bench Day at my place?

BULK_BOY
08-18-2008, 12:16 PM
Aug 13/08
Gay shirted bench workout. Nothing terrible, but no prs on anything lol
Aug 14/08
SSB Box Squat {14inch} - 45x5
+average bands - 45x3, 135x2, 8x275x1
Speed Sumo DL - 135x2, 225x1, 8x275x1
Beltess Sumo GM - 135x8, 185x8, 185x8
Seated Ab Machine - 220x12, 280x5, 250x12
Leg Press {10 slow reps, 10 fast, alternating without stopping} - 230x100

-Zane had a couple guys who were training the day before my last meet do this. Holy **** it hurts lmao




That look like HELL Keenan. Nice job.:)

Cricket_Fire
08-18-2008, 11:36 PM
Thanks Derek.

I had to work Shawn :{





Aug ninteen/08 {nine button no longer works lmao}

Chain Suspended SSB GM {just above belly button} - 45x5, ninty5x5, 135x5, 185x3, 225x3, 275x1, 315x1, 345x1, 365x1, 385x1
Box Squat {14inch} - 45x3, 135x3, 225x3, 315x3, 365x3, 405x3
Squat {narrow/deep} - 315x20

-sick workout. pr on everything
-FINALLY got that 20 repper with 3 plates

BULK_BOY
08-19-2008, 09:19 AM
Solid workout bro! Keep up the momentum.


P.S. You're gonna have to change your Log-in over at BB.com (BigK69) LOL!

Cricket_Fire
08-20-2008, 02:26 PM
Thanks dawg




Those stability benches Ive been doing are video taped in this clip; skip to around 4:30 for them

http://www.youtube.com/watch?v=oe8gfz2pQiM&feature=PlayList&p=033319497D62C0CF&index=8

Cricket_Fire
08-21-2008, 12:14 AM
Aug 20/08
Bench - 45x8, 135x5, 185x3, 225x1
Rage-X on - 225x3, 275x3, 315x1, 335x1, 355x2, 370x1 [didnt touch]

3 Board - 225x3, 245x3, 275x3, 285x3
5 Board - 275x5, 2ninty5x5, 315x5, 335x3

DB Row - 70x8, 130x5, 135x5, 135x5
Face Pull - 3xaverage bandx15
H Rolls - 2x15x12

-sick workout
-370 wouldve been a 5lb pr, but I was about an inch off touching! It was tough at lockout too haha
-prd on boards aswell

Cricket_Fire
08-21-2008, 12:39 PM
Aug 21/08
SSB Box Squat {14inch} - 45x5
+average bands - 45x2, 135x2, 225x2, 8x275x2
Speed Sumo Deads - 135x3, 225x1
+Metal Viking Squatter {straps down} - 8x315x1
Shrugs - 315x8, 405x8, 455x8, 315x25

-decent workout
-hands hurt so bad after shrugs I cut the workout there; not sure why they felt so bad
-videos to come

BULK_BOY
08-21-2008, 08:37 PM
Nice couple of workouts there bro. Nice.

Cricket_Fire
08-22-2008, 05:42 PM
Thanks homie :)





Aug 22/08
Bench - 45x8, nintey5x5, 135x5, 185x3, 215x3, 215x3
+Pause - 205x3, 205x3
Tate Press - 60x5, 3x70x5, 70x8
Stability Bench - 35s/minisx10, 35s/minisx10, 25s/minisx15

Pulldown {v-handle} - 180x5, 210x5, 225x5, 200x8
Face Pull - average bandx15, avgx15, avgx15

-Tones raw bench program is feeling good
-internet was dead before I went to gym so I wasnt positive what I was supposed to do today; I got the bench 2x215x3 right, but I was only supposed to do 1 set of 2 on the paused presses haha. Ah well
-it drives me nuts that I cant stack the pulldown machines haha

Sidior
08-22-2008, 09:35 PM
You will stack the pulldown machines eventually. Nice benching in here bro.

Cricket_Fire
08-22-2008, 11:55 PM
Some day haha. Thanks man





Speed Sumo:
http://www.youtube.com/watch?v=-UzmFS5MGZ8

SSB Box Squat:
http://www.youtube.com/watch?v=uXzHzIk-_08

Cricket_Fire
08-23-2008, 01:04 PM
Aug 23/08
Bottom-Up Squat {belly button} - 45x5, 135x5, 225x3, 315x3, 365x1, 405x1, 455xmiss
Sumo GM - 45x5, 135x3, 225x3, 275x1, 315x1, 335x1, 365x1
Sumo Rack Pull {knee cap}
+quad super minis - 45x5, 135x5, 225x5, 275x5, 315x5, 315x5, 315x5
Decline Situp - bwx8, 8x5, 8x5, 8x5

-decent workout
-455 on rack squat shouldve been easy; think I missed because workout was early in morning and I squatted 2 days ago
-last GM was a 30lb pr haha
-I really liked these banded sumo rack pulls; I think theyre a keeper

http://www.youtube.com/watch?v=fuup6jpEry4

BULK_BOY
08-24-2008, 09:35 AM
Nice vids Keenan. Just a little note: on your SSB Box Squat, your Back seemed a bit "rounded" Other than that, everything looked good. Solid work bro. ;)

Cricket_Fire
08-26-2008, 01:48 AM
Thanks brotha. I noticed that too; that bar kicks my ass haha



Aug 25/08
Bench - 135x8, 135x5, 185x1
Rage-X On - 225x3, 275x3
Not sure what happened after that, but ended up with a shirted reverse band 4 board at 500lbs :D

BB Row off pins - worked up to 275x3
Finished with some pullaparts and pushdowns


-trained at Shooters place today
-first time Ive held over 405 I believe. Barely any band help whatsoever at top
-back to regular shirted program next week haha

BULK_BOY
08-26-2008, 09:23 AM
You'll catch Shawn with 500 in no time. ;) Good workout.

rob spitzner
08-26-2008, 10:58 AM
Thanks brotha. I noticed that too; that bar kicks my ass haha



Aug 25/08
Bench - 135x8, 135x5, 185x1
Rage-X On - 225x3, 275x3
Not sure what happened after that, but ended up with a shirted reverse band 4 board at 500lbs :D

BB Row off pins - worked up to 275x3
Finished with some pullaparts and pushdowns


-trained at Shooters place today
-first time Ive held over 405 I believe. Barely any band help whatsoever at top
-back to regular shirted program next week haha


shirted reverse bands are awesome!! yeah i dont think those bands were helping at all off a 4 board.

Cricket_Fire
08-30-2008, 11:50 AM
aha thanks guys



Aug 28/08
Speed Box Squat {14inch} - 45x5
+large bands - 45x2, 135x2, 8x225x2
Speed Sumos - 135x1, 225x1
+Metal Viking Squatter {straps down} - 8x365x1
Sumo Pullthroughs - 3xlargex12
Leg Press {10 fast/10 slow} - 3 plates per side x 100

-large bands kick my ass hahah


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

Cricket_Fire
08-30-2008, 05:40 PM
Aug 30/08
Bench - 45x8, 95x5, 135x5, 185x3, 220x3, paused 210x2
2 Board - 225x3, 245x3, 255x3
Rolling DB Extensions - 30x8
+ mini wrapped around back - 20x10, 25x10, 30x8, 30x8, 30x8

Pulldown {v-handle} - 165x8, 180x8, 180x8, 180x8
Shrug - 315x8, 405x8, 495x5, 315x30
H Rolls - 15x10, 20x10, 20x10


-good workout. Im feeling stronger from Tones bench program, but it doesnt seem like much work at all on the regular bench. Guess I gotta bust my balls on my assistance stuff too ;) hahaha
-pulldowns were done retartedly strict {arms fully extended at top, handle touching top of chest, no back swing}
-looking forward to a new raw bench pr in a few weeks..

Cricket_Fire
09-01-2008, 06:18 PM
Sept 1/08
SSB Box Squat {14inch} - 45x5, 135x3, 185x3, 225x3, 275x1, 315x1, 365x1, 405x1, 425x1
Rack Pull {knee cap}
+tripled minis - 45x5, 135x5, 225x3, 275x3, 315x3, 365x3, 405x3, 455x3
Sumo SSB Goodmorning - 45x5, nintey5x5, 135x5, 185x5, 225x5, 245x5, 245x5, 275x5
Side Bends - ninty5x8, 120x5, 120x5

-I start my co-op tomorow so Im pretty nervous; decided to beat the hell out of myself today so I would fall asleep easier haha
-bands for the rack pulls were set up by wrapping them around the bottom of the rack {its raised a bit off the ground}. Its laid about 3/4 of the way under, then the longer end is wrapped around again. This makes both sides the same length. Think its tripled....

BULK_BOY
09-02-2008, 09:23 AM
Solid workouts there bro! Keep it up. ;)

Cricket_Fire
09-06-2008, 08:25 PM
Thanks home-slice :)





Sept 4/08
Box Squat {14inch} - 45x5
+large band - 45x2
+small - 45x2
+super-mini - 45x2
+mini - 3x45x2, 4x95x2

Deadlift {conventional} - 135x3, 225x3, 315x1, 405x1, 4nintey5x1, 525x1

-band tension on the box squats were CRAZY. I wanted to do all my bands at once, but forgot the average bands. Probably better that way, because the bar was bending from what I had anyways; not sure I couldve done all the bands haha
-new deadlift pr baby. ****ing hard at lockout though haha













Well, weight hasnt been changing at all, but waist is a bit smaller I believe. Started carb cycling diet today. I feel like giving up on trying to make it down to 242, but I just cant bring myself to do it haha. I WILL succeed in this journey hahaha



Sept 6/08
3 Board - 45x8, 135x5, 185x5, 225x3, 275x3, 295x3, 305x1, 315xmiss
Rack Lockout - 135x8, 225x8, 315x5, 365x3, 390x3, 405x1, 415xmiss, 315x10
Banded Bench {doubled superminis} - 45x5, 95x5, 45x8, 45x8
Pushdown - 75x12, 120x12, 150x8, 165x8

Pulldown {v-handle} - 180x5, 210x5, 230x5, 2x190x8
H-Rolls - 2x20x10, 3x25x8


-sick workout
-I had no spotters today, so I couldnt do shirted benching or high boards. I stuck the 3 board under my shirt, but it was so wiggly that I mis-grooved the 315 attempt. Ah well, still got a triple pr
-previous rack lockout prs were 355x3, 385x1, and 315x6, so my triceps are deffintly way stronger from all this board work

Cricket_Fire
09-07-2008, 04:02 PM
Sept 7/08

Chain Suspended SSB Goodmornings - 45x5
+reverse super-minis - 45x5, 135x5, 225x3, 315x3, 365x1, 385x1, 405x1, 425x1, 455xmiss
Sumo Pullthrough - largex20, largex15
Little bit of ab ****

-decided to do something really weird today; this was the weirdest I could think of haha
-really hurting today; ah well Ive got a couple days of no lifting to recover coming up lol

BULK_BOY
09-08-2008, 08:42 PM
What's up with the weird %^&#? Getting bored?

bigmoney
09-08-2008, 11:12 PM
haven't been here in a while. Your strength is really taking off.

Cricket_Fire
09-10-2008, 06:25 PM
Derek - I love doing weird exercises hahaha. Deffo not bored, just playing around in the gym :D

Money - Thanks bro; maybe some day Ill be as strong as the big boys haha




Sept 10/08
Bench - 45x10, nintey5x8, 135x5, 185x5, 230x2, 230x2
+pause - 3x225x1
2 Board - 225x3, 235x3, 245x3, 255x3, 265x3
Stability Bench - 35sx12, 35sx12, 35sx8
Pushdown - 105x12, 150x8, 165x8

1 Arm Machine Row - 45x8, ninteyx8, 135x5, 160x5, 135x5, 135x5
Shrug - 45x12, 135x12, 315x8, 405x5, 525x5, 405x20
H-Roll - 2x25x12



-sick workout. This was the last heavy week of the routine. Not sure if Im going to do the deload week or not... I might just go for a small pr next week then start again. Bench was feeling strong today
-10lb 2 board pr
-doubled a mini band and put it around my chest, then put the boards in. Worked amazing

ShooterX
09-10-2008, 07:47 PM
Because of your workout Here, I actually did mine Today.

Cricket_Fire
09-10-2008, 08:16 PM
Because of your workout Here, I actually did mine Today.

haha now that Im working 12 hour shifts at the jail too Im gonna start busting your hump whenever you miss workouts:evillaugh::moon:

BULK_BOY
09-10-2008, 08:51 PM
Money - Thanks bro; maybe some day Ill be as strong as the big boys haha



Whaaddaa ya mean "some day"? You WILL be one of the BIG BOYS! You WILL be Kicking Ass and Taking Numbers! There will be NO stopping you Lad. I just know it.:ninja:


Good workout BTW. ;)

Cricket_Fire
09-11-2008, 12:53 PM
Thanks holmes; itll happen eventually :D




Sept 11/08
SSB Box Squat {14inch} - 45x5
+large bands - 45x2, 135x2, 8x225x2
Beltless SLDL - 3x315x5
DB Water Toss {like a kettlebell swing, but diagonally to hit obliques} - 25x10, 35x10, 45x10, 55x10

-solid workout
-need to stop ****ing around with pointless movements, and just focus more on the main stuff

BULK_BOY
09-11-2008, 08:46 PM
Nice workout home-fry! Keep it up.

Cricket_Fire
09-15-2008, 06:47 PM
Thanks brodda :D



Sept 15/08
Reverse Band DL {larges @ neck level} - 135x5, 225x5, 315x3, 405x3, 4nintey5x1, 515x1, 550xmiss, 550xmiss
Sumo GM - 45x5, 135x5, 225x5, 315x3, 335x3, 355x3
DB Side Bends
Band Twists {band choked to rack, twist side-to-side}

-****ty ****ing deads. I hit 545 like this in June haha. Ah well, regular dead is up, so thats all that matters

Sidior
09-15-2008, 06:52 PM
Real strong SSB and reverse band work.

Cricket_Fire
09-15-2008, 06:54 PM
Thanks Sid.



Overview of my training for the next little while {squat thing is Rhodes raw cycle, bench is what Tone has me doing, except the reverse band which was Bruces idea}...




Sunday - ME Squat/Dead
Raw Squat {5/5/1/deload/3/3/1 - different RM each week}
DL or GM Variation 3-5x3-5
Low Back/Hams
Abs

Wednesday - Raw Bench
Raw Bench {Tones calculator}
2 Board
Mid-ROM Lockout
Upper Back/Rear Delts

Thursday - DE Squat/Deadlift
Speed SSB Box Squat
Speed Sumo Deadlift
Beltless SLDL
Abs

Saturday - Shirted Bench
Rev Band Raw Bench if Im on my own, shirted bench if Im with some good partners
3 Board
4 Board
5 Board or High Lockouts or Extensions
Upper Back/Rear Delts

ShooterX
09-15-2008, 07:37 PM
Nice looking Setup, smart taking advice from lots of very experienced guys.

Come to Chatham for a Bench day any time.

Cricket_Fire
09-17-2008, 11:01 PM
We gotta get a bench day in very soon; Im not going to Niagara next weekend, so maybe then




Sept 16/08
Bench - 45x8, ninety5x5, 135x3, 185x1, 225x1, 260xmiss, 255x1
2 Board - 225x5, 235x5, 240x5
Pushdowns
DB Row - 100x6, 115x6, 135x6, 135x6
Pulldown - 160x8, 1ninetyx8, 1ninetyx8

-well, I missed my goal, but still got a 5lb raw bench pr :D
-on the 260, I touched it really high. I think I shouldve done one other set around 240 before the 260 attempt. Ah well, live and learn. Im extremely happy with the pr. Time to run this program again, but work even harder at it :)
-I was supposed to be doing the mid-range lockouts today, but both racks were taken for a long ass time

Cricket_Fire
09-18-2008, 04:06 PM
Sept 18/08
SSB Box Squat {14inch} - 45x5
+large bands - 45x2, 135x2, 8x245x2
Speed Sumos {suit on, straps down} - 2x315x2, 3x365x2
SLDL {beltless} - 3x335x5
Abs

-just another day at the office lol
-loving the beltless stifflegs
-I need more ab movements

BULK_BOY
09-20-2008, 11:46 AM
Nice workouts there Kong. I too enjoy doing beltless SLDLs. They're FUN. :)

Cricket_Fire
09-20-2008, 06:34 PM
Thanks Derek; with all the weird **** I do, straight up stiff-legs should keep me somewhat grounded hahaha



Sept nineteen/08

Reverse Band Bench
+rev average bands {only a couple lbs at lockout} - 45x8, 135x5, 185x5, 225x3, 3x275x3
3 Board - 225x5, 245x5, 255x5, 270x3 {no try @ 4th}
4 Board - 270x5, 280x5, 2ninety5x3 {missed 4th}

Pulldown {v-handle} - 180x5, 1ninety5x5, 210x5, 225x5, 235x5
Seated Cable Row - 3x150x12
Face Pull - 3xaverage bandx12


-solid workout
-I actually enjoyed a bench workout.... I feel dirty

BULK_BOY
09-23-2008, 03:47 PM
Nice Pulldowns. ;)

Cricket_Fire
09-24-2008, 11:38 PM
hahaha thanks Derek. Im absolutely ****ing determined to stack the pulldown; NO MACHINE WILL BEAT ME :D




Sept 20/08
Squat - 45x5, 135x5, 225x5, 315x5, 365x5, 410x5

-1st workout of the new raw cycle. Worked a 12 hour shift in the kitchen, and had to be up at 5am the next morning for work at the jail. Just wanted to get the squats done and get to bed, so didnt get any assistance **** done


Sept 24/08
Bench - 45x8, ninety5x8, 135x5, 185x5, 205x5
+pause - 2x1ninety5x3
2 Board - 225x5, 235x5, 245x5, 250x4 {no try @ 5th}
Rack Lockouts {mid-range} - 45x5, 135x5, 3x225x5

Yates Rows {off pins} - 135x8, 225x5, 275x5, 315x3
*moved pin down 1 notch because there waqs absolutely no ROM haha - 225x5, 315x1, 325x1
H-Roll - 25x12, 30x8, 30x8


-excellent workout. 1st week of Tones bench routine. Lets get even better results this time eh :)
-rack lockouts were done a notch lower then normal, and tried tucking my elbows on thm a bit like Bruce told me
-DE squats tomorow; gonna just punish myself for doing such a lame workout Monday lmao

BULK_BOY
09-25-2008, 02:59 PM
Wot? Arn't your "9"s working still? :whiner::moon::rolleyes::hello:

Cricket_Fire
09-25-2008, 05:11 PM
lmao nine doesnt work, apostrophe doesnt work, quotations dont work... left bracket doesnt work, hahahaha. If you ever see a nine, Im either at another computer, or a googled {nine} and copy and pasted it lmfao




Sept 25/08
Box Squat {14inch} - 45x5
+large band - 45x2
+average - 45x2
+small - 45x2
+super-mini - 45x2
+mini - 45x2
Stripped down to just the large bands - 135x2, 225x2, 5x275x2

SLDL {beltless} - 135x5, 225x5, 3x345x5
Bunch of ab ****

-yay, I squatted all my bands at once lmfao. Tension was retarted

Cricket_Fire
09-28-2008, 09:28 AM
Sept 27/08 - Rediculousness at Shooters Place

Bench - 45x5, 135x5, 185x3, 225x1
RAGE-X ON - 275x2, 275+chainsx2, 315x2, 315+chainsx1
Shirted 2 Board - 365x1
Shirted 3 Board - 385x1
Shirted 2 Board - 385xmiss

SHIRT OFF

4 Board - 225x5, 275x3, 315x3
5 Board - 335x1, 355x1, 365x1
3 Board - 135+chainsx5, 185+chainsx5, 225+chainsx5

DB Row - 50x8, 100x8
Kettlebell High Pulls - 55x8, 55x8, 55x8



-fun workout. Played around with some new stuff
-normally never to shirted boards, but was at Shawns so decided to play around haha
-some prs on those raw boards





Sept 28/08 - Raw Suckage
Squat - 45x5, 135x5, 225x5, 315x5, 420x4 {no try at 5th}
Sumo DL - 135x3, 225x1, 315x1, 405x1, 485xmiss
Standing Band Twists - 3xsmallx8

-used 3m Convict knee wraps, decided to wrap them loose. It showed; they started slidding off my knees mid-set lmfao. These things are amazing tight, but loose theyre absolute ****e haha
-think it might be time for a bit of a light week

ShooterX
09-28-2008, 07:00 PM
That doesnt look like that crazy of a Bench Day. Sure was Fun.

Cricket_Fire
10-02-2008, 02:57 PM
I wanna come up again before too long. Wont be for a couple weeks, but maybe the weekend after Thanksgiving




Oct 1/08
Bench - 45x8, ninety5x8, 135x8, 185x4, 205x4, 220x4
+pause - 205x3, 205x3
2 Board - 225x5, 245x3, 255x3
Rack Lockouts {mid-range} - 45x5, 135x5, 225x5, 245x5, 245x5
Shrug - 315x8, 500x5, 500x5, 500x5, 405x15, 315x35
1 Arm Machine Row - ninetyx5, 135x5, 145x5, 155x5



Oct 2/08
Box Squats - 45x5
+large bands - 45x2, 45x2, 135x2, 15x225x2
Speed Deadlifts - 135x3, 135x1, 225x3, 225x1, 315x3, 315x1, 365x1, 365x1
High Pulls - 115x5, 135x5, 155x3, 3x185x3
Ham Curls - 3x15
Decline Situps - bwx5, 3xninety5x5

-yes, thats right, 15 sets of speed box squats lmfao

BULK_BOY
10-02-2008, 08:12 PM
I love it. Speed DLs with 365. Love it. Nice work there MonsterBoy! ;)

How Big those Thighs now?

Cricket_Fire
10-04-2008, 12:39 PM
Aha forgot to put I was standing on a mini-band aswell with those deads. The 365+mini didnt move very fast at all lmfao

Thighs are 30.5 at the biggest point right now {Im shrinking hahaha}



Oct 4/08 - Round 1
Reverse Band Bench {average bands, near total deload @ top} - 45x8, 135x5, 225x5, 275x5, 2ninety5x2 {no try at 3rd}, 280x3, 280x3, 280x3
3 Board - 135x5, 225x3, 245x5, 275x5, 300x1 {miss 2nd}
Rack Lockout {mid-range} - 225x5, 250x5, 250x4 {miss 5th}
Pulldown {v-handle} - 180x5, 210x5, 230x3, 250x3

-I have to work all day tomorow, so Im gonna have to do my squat workout later tonight, so did very little back stuff haha
-a few prs sprinkled in there
-had a partner for the boards. Was originally gonna work to 275x5 then stop, but I was challenged... [;)]
-only 60lbs more to stack the pulldown...
-think Im gonna ditch the 2 board on my raw day for floor presses for a little while. Raw bench, floor press, and mid-range lockouts on my raw day should be a good combo

Cricket_Fire
10-04-2008, 10:01 PM
Oct 4/08 - 2nd one of the day
Squat - 45x6, 135x6, 225x3, 315x3, 365x1, 405x1, 455x1, 515x1
Chain Suspended SSB GM - 45x5, 135x5, 225x3, 275x3, 315x3, 3x335x3
Sumo DL {bar loaded w/ 35s}{beltless} - 185x5, 255x5, 325x5
Decline Situp {weight @ forehead} - 3x25x5

-squat wasnt super-tough, and being this was the 2nd workout of the day, Im pleased. Goal for end of the cycle is 535

BULK_BOY
10-06-2008, 07:31 PM
I like that you are following my ways.........35's on the bar. Nice. Real nice. ;)

When you coming up for a workout?

bigmoney
10-06-2008, 09:29 PM
looks like you've been working hard bro!!! Seems like you have a real strong (this word is relative ;)) lockout/boards but weak off the chest? Am I right? Just wondering when I saw your bench #'s

Cricket_Fire
10-08-2008, 08:07 PM
Derek - your ways are excellent :D . How far are you from Niagara again? Im up there every weekend, but money is a bit of an issue haha. How far are you from Waterloo aswell? Itd be sick if you could make it to Bruces next time I go for a squat workout; those guys are beasts!

Money - thanks for stopping in bro; I was begining to think Bulk was the only one reading this haha. Im much stronger off boards/lockouts/shirted stuff then I am raw. Its a couple inches off my chest I struggle; one of the guys whos been giving me tonnes of help on my bench told me its a shoulder issue, so Ive been trying to hit my traps/rear delts quite a bit now, along with the bit of pause-benching his program calls for. Maybe some day Ill be stronger then a 10 year old on the bench lmfao :D




Oct 8/08 - Raw fun
Bench - 45x8, ninety5x8, 135x5, 185x3, 225x3, 225x3, 225x3
Floor Press - 45x8, 135x5, 185x5, 185x5, 185x5
Rack Lockouts {somewhere between mid and high; I was on a diff rack then normal} - 45x8, 135x5, 225x5, 275x5, 315x3, 335x1
Tricep Death - 135x5 from chest to 4 board

Shrug - 45x8, 135x8, 225x8, 315x8, 405x8, 505x8
DB Row - 80x5, 5x135x5

-awsome workout. My bench still sucks more then a vietnamese prostitute, but its coming along
-upper back is way stronger then it used to be

Sidior
10-08-2008, 08:16 PM
Strong squatting the other day, was that 515 raw?

ShooterX
10-08-2008, 08:33 PM
Very Nice Dumbell Rows

Cricket_Fire
10-08-2008, 09:12 PM
Thanks fellas :)

Sid - the squat was knee wraps and belt

bigmoney
10-08-2008, 09:21 PM
nice shruggin' bruddah

BULK_BOY
10-09-2008, 09:15 PM
Derek - your ways are excellent :D . How far are you from Niagara again? Im up there every weekend, but money is a bit of an issue haha. How far are you from Waterloo aswell? Itd be sick if you could make it to Bruces next time I go for a squat workout; those guys are beasts!

Money - thanks for stopping in bro; I was begining to think Bulk was the only one reading this haha. Im much stronger off boards/lockouts/shirted stuff then I am raw. Its a couple inches off my chest I struggle; one of the guys whos been giving me tonnes of help on my bench told me its a shoulder issue, so Ive been trying to hit my traps/rear delts quite a bit now, along with the bit of pause-benching his program calls for. Maybe some day Ill be stronger then a 10 year old on the bench lmfao :D




Oct 8/08 - Raw fun
Bench - 45x8, ninety5x8, 135x5, 185x3, 225x3, 225x3, 225x3
Floor Press - 45x8, 135x5, 185x5, 185x5, 185x5
Rack Lockouts {somewhere between mid and high; I was on a diff rack then normal} - 45x8, 135x5, 225x5, 275x5, 315x3, 335x1
Tricep Death - 135x5 from chest to 4 board

Shrug - 45x8, 135x8, 225x8, 315x8, 405x8, 505x8
DB Row - 80x5, 5x135x5

-awsome workout. My bench still sucks more then a vietnamese prostitute, but its coming along
-upper back is way stronger then it used to be

Keenan - I'm about 1 1/2 hours from Welland College. It would be really cool if you could make it up here. Don't worry, I'll pick up the tab. ;)

How's Saturday Nov 1st?


Killer Shrugs BTW!

Cricket_Fire
10-12-2008, 03:15 PM
That might just be doable brotha; Ill have to see what else is going on of course, but I dont see why not.





Forgot to post a couple workouts lately... highlights of them were 635 rack pull, stacked the leg press, and 3x285x3 rev band bench.


Oct 12/08 - Back in the suit
Squat - 45x6, 135x5, 225x5, 315x3, 405x3, 455x3

Metal Viking V-Stance Squatter {straps down, no knee wraps} - 4ninety5x1, 545x1, 585x1
+straps up {no knee wraps} - 585x1

SLDL {Beltless} - 135x3, 225x3, 315x3, 365x3, 365x3, 365x5
Kneeling Cable Crunch/Cable Pullthroughs {supersetted}
Pulldown {1 handed} - 3x75x8


-suited reps all felt rediculously shaky. Guess thats what I get for not being in it for so long. After I finish this raw cycle Ive got something fun planned for my squat training for my next meet; gonna be in the suit every week, and the other day of the week Ill be using retarted amounts of band tension [:D]

-1 arm pulldowns were interesting lol

-last week was a great week for weight loss; this week, not so much lol




http://www.youtube.com/watch?v=PO7ZNEV0Mpw

bigmoney
10-12-2008, 06:00 PM
great looking session man.

BULK_BOY
10-12-2008, 08:51 PM
Solid workout bro. ;) How does 2:00 on Sat. Nov. 1st sound?

rob spitzner
10-13-2008, 10:20 PM
hey keenan whens your next meet?

Cricket_Fire
10-15-2008, 09:09 PM
Thanks guys

Derek - I wont know until closer to the time dude, but Nov 1st does sounds like pretty good timing right now

Rob - Im gonna do the Candyass Classic in Feb; dont think therell be anything before then




Oct 15/08
Bench - 45x8, ninety5x6, 135x5, 185x3, 225x1, 260xmiss, 260xmiss, 230x3
+pause - 225x2
Floor Press - 45x8, 135x5, 185x6, 1ninety5x5, 3x205x3
Overhead DB Extension - 25x15, 35x15, 45x8, 55x8, 40x13

Pulldown {v-handle} - 180x5, 210x5, 225x5, 230x5, 240x5
Bent Lateral - 3x15x12


-missed 260 both times when upper arms got paralel with floor
-not too upset with the misses; Im feeling real beat up, and pretty weak tonight, so wasnt expecting anything crazy

-the plan is to hammer out my raw benching, floor pressing, and rear delts. Rear delts a few times a week. Any advice is appreciated

ShooterX
10-15-2008, 09:26 PM
Think about the Detroit Barbell Bench Meet.


Solid Training, do you ever do Floor Press as a MAX EFFORT Lift?

Cricket_Fire
10-16-2008, 04:40 PM
When is Detroit?




Oct 16/08
Squat - 45x5, 135x5, 225x3, 315x1, 405x1
+Suit on, straps down, no knee wraps - 4ninety5x3 {nowhere near depth}, 545x3 {almost there}, 585x1 {good}, 600x1 {good}
Speed Sumo DLs {standing on mini band} - 8x225+minix1
Kneeling Cable Crunch/Band Pullaparts
Tire Flips - x5, x5, x6

-very happy with the squats today. Felt much more stable then on Monday, plus 600 with no prep, sore as ****, straps down/no wraps, means I should be set up for an excellent meet if I dont **** anything up along the way haha
-extra rear delt work; need stronger rear delts. Huge yoke ftw
-until I get a sled, tire flips will be added

ShooterX
10-16-2008, 06:56 PM
January 24th - Bench Only i beleive.

You can do amatuer or for CASH

BULK_BOY
10-16-2008, 08:15 PM
Wicked Squats bro! ;) Keep up the Great work.

If you can, schedule your workout for Nov 1st to be squats.

Cheers.

Cricket_Fire
10-25-2008, 04:15 PM
hhmmmm I may have to do that Detroit meet....

Derek, not sure if I can make it man. Ive got stuff I have to do at home Friday {my Nanas birthday}. Im gonna try to get to Chatham on Saturday if I cant stay in Niagara Friday night, but I dont wanna make that Niagara drive two days in a row lmao. Any chance you could make it to Shawns? If not well have to reschedule; this is a real busy month {were having a b-day party for my Nana this Friday and another bigger one on the 15th, and its a friends bday in St.Catherines the weekend after}.

Lemme know if you can do Chatham {providing Shawn is free haha}. If not, maybe I can make it up the weekend after.













Oct 23/08
Sumo GM - 45x5, 135x5, 185x5, 225x5, 275x3, 315x3
Box Squat {14inch}
+average bands - 45x3, 135x2, 225x2, 8x275x2
Speed Sumo Deads - 6x315x1
Abs

-goodmornings were nice and deep
-I havent done a regular old speed squat cycle for a long time; just been pissing around with different ****, so Im gonna actually try and stick to a 3 week wave.... for atleast 3 weeks hahaha
-315 was moving real fast on the sumos; form felt great



Oct 25/08
3 Board - 45x6, 45x6, 135x5, 185x5, 225x5, 245x5, 265x3, 275x3, 285x3, 2ninety5x3
4 Board - 275x5, 2ninety5x3, 305x3, 315x3
5 Board - 315x3, 325x3, 335x5

1 Arm Machine Row - 90x5, 3x135x8
Shrug - 45x10, 315x8, 405x8, 500x2

-reduclously amazing workout. missed the 315 triple on the 4 board last week, and this week, it was a total smoke-show. Was deffo good for more, but decided to sandbag it for next week lol
-this is what I need for my shirted bench; tonnes of metal militia style board presses
-by the time I got the the shrugs I was ****ing pooched; did 500 for 2 reps, and could barely move it. Decided that was a good sign to pack it in haha
-Im very confident right now; lets keep this up haha

Cricket_Fire
10-25-2008, 05:50 PM
Derek, if you havent read the above post, do now haha

Shawns going on vacation so his place a no-go too. Looks like our options are Sarnia, or re-schedule. Sorry man :(

BULK_BOY
10-26-2008, 08:36 AM
Derek, if you havent read the above post, do now haha

Shawns going on vacation so his place a no-go too. Looks like our options are Sarnia, or re-schedule. Sorry man :(

OK. We'll have to re-schedule. Maybe sometime early Dec? I've got a couple of b-day parties to go as well. Darn that Valentine's Sex...........lol!

Cricket_Fire
10-26-2008, 10:46 AM
lmao. Sounds good dude





Oct 26/08
SSB Box Squat (14inch) - 45x5, 95x5, 135x5, 185x5, 225x3, 275x3, 315x1, 365x1, 405x1, 445x1 (kinda)
Deadlift (conventional) - 135x3, 225x3, 315x3, 405x3
Sumo Deadlift - 405x1, 405x1, 405x1, 405x1, 405x1
Abs

-the 445 I put my hands on my thighs midway through... ah well Ill just have to do it cleaner next time
-felt very weak today, so I was very pleased with the workout for that reason. This was done first thing in the A.M. with next to no sleep, so Im happy
-had to move my lever belt back another notch; its back to where it was when I first bought it a couple years ago (I think its back about 3 notches now)
-hey look, my ( and 9 buttons are workout... they just randomly kicked back in yesterday lmfao

ShooterX
10-26-2008, 11:22 AM
Thats why you beat me, you train your Deadlift ;)

Cricket_Fire
10-28-2008, 05:04 PM
I had another ****ty raw bench workout today. I need to stop being such a little bitch. Thinking back on the way home from the gym the only times in recent YEARS Ive made progress on my bench were when I stuck religiously to Tones raw bench program (8 weeks based on a calculator program) (although he said I shouldve made more progress) and when I stuck with my set/rep scheme and added weight each week when I was using a setup Bruce gave me (3 sets to a 3rm, drop weight, 2 sets to a 5rm).

Only thing in common between these programs was that I STUCK WITH THEM! I am catching myself making excuses and looking for a magic program that will somehow jack my shirted and raw bench, while allowing me to squat/pull heavy twice a week, and lose weight.... if I asked myself for advice, Id bitch myself out big time!

I need to find something I can bust ass on and work hard on, and STICK WITH IT!

I keep bugging Tone for a raw bench routine, asking how to get my raw bench stronger, saying I have no idea how to get stronger, etc. Im surprised he hasnt bitten my head off yet Ive been such a little bitch.

Im taking a step back and examining my routines/workouts and realizing how rediculous this all is. Time for me to buckle down and just put in the work. Benching is never going to come easy to me, so its time to accept that fact and just put in the work I need to succeed.

BULK_BOY
10-28-2008, 07:59 PM
Im taking a step back and examining my routines/workouts and realizing how rediculous this all is. Time for me to buckle down and just put in the work. Benching is never going to come easy to me, so its time to accept that fact and just put in the work I need to succeed.

Sounds like a good plan bro. Just don't beat yourself up too much. You're young, you're still learning, and you're STILL bringing numbers up. Remember, Life's a journey...not a destination. :cool:

Cricket_Fire
10-29-2008, 04:42 PM
Thanks man. Itll come, just get impatient sometimes lol




Oct 29/08
Box Squat (14inch) - 45x5
+avg bands - 45x2, 135x2, 225x2, 6x315x2
Squat
+Metal Viking (straps down, no wraps) - 405x3, 495x1, 545x1
+straps up - 585x1, 635x1
Abs

-apparently I cant go into a workout without trying to go heavy as **** on something lol
-today entailed some of the ugliest, highest squats ever seen hahaha. Need to relearn how to squat me thinks
-planning out training up to my meet so I dont stray into taking random maxes lmao


VIDEO of todays workout--------------------
http://www.youtube.com/watch?v=r6EvJngUCTs

Cricket_Fire
10-29-2008, 09:34 PM
Forgot to add; I met a guy who really knows what hes talking about today. He watched me lift and said he thinks I have inactive glutes, and the front hip muscles (cant remember the name haha) were tight. He gave me a few suggestions I can do on off/cardio days (x-walks, a thrusting motion while laying on the ground for glutes, stretches for hips, etc). Said theres a good chance thats why my deadlift lockouts suck...

BULK_BOY
10-29-2008, 09:36 PM
Okay, where were your spotters on that 635?:scratch:

You still gave it a nice ride though......

Keep up the Great work. And don't be so Damn impatient.:D

BULK_BOY
10-29-2008, 09:41 PM
Forgot to add; I met a guy who really knows what hes talking about today. He watched me lift and said he thinks I have inactive glutes, and the front hip muscles (cant remember the name haha) were tight. He gave me a few suggestions I can do on off/cardio days (x-walks, a thrusting motion while laying on the ground for glutes, stretches for hips, etc). Said theres a good chance thats why my deadlift lockouts suck...

Good. Learn all that you can grasshopper.:nod:

Cricket_Fire
11-01-2008, 08:58 PM
Thanks Derek. I need everything, and I need it now dammit! ;) :D





Nov 1/08
First Workout of the day at Bruces. I got there late because I couldnt find the place. 315 was a GRINDER. 345 was a MISS! wtf... 365 I missed aswell. Did a few sets of incline bench and a tricep death set after this.


I think this was so brutal because Id been out late the night before, driving all weekend, no sleep, etc. I actually made sure I didnt get drunk last night so I would have a good workout... I guess that was a waste haha


After I got home I took a nap, got some food, and chilled for a bit, then went back at it (its a 2 hour drive home, so in reality there was a good chunk of time between the workouts). Again, nothing special, but a bit better, and atleast got some more work in.


2 Board - 45x6, 135x5, 185x3, 225x1, 245x1, 265x1, 270x1
3 Board - 3x280x3
4 Board - 3x300x3
Did a bunch of moderate sets (between 135 and 225) full range to work on form. Also tried arching over a football and smaller back pad to help increase my arch.


Heres the video of the night time session
http://www.youtube.com/watch?v=_jA3W6hVX-8

Cricket_Fire
11-02-2008, 11:34 AM
Nov 2/08

Started with some glute activation stuff

Deadlift - 135x5, 135x5
+reverse bands - 135x3, 225x3, 315x3, 405x1, 455x1, 500x1, 535x1, 550xmiss
Squat - 45x5, 225x5
+Metal Viking V-Stance (straps down, no wraps) - 405x3, 455x3, 475x3, 500x3

Cable Side bend / Cable kneeling crunch supersetted
Seated Ab Machine / large band goodmornings supersetted


-good workout. I was pissed about missing the 550, but it was very close. Just gotta learn how to push my hips forward lol
-batteries died on the 455 deadlift, so theres nothing worth showing there, but I ran out and got some batteries for the squats, so I got video of them
-I think the squats went a LOT better then the last time haha



Heres the video:

http://www.youtube.com/watch?v=2X4nSSMLa4Q

BULK_BOY
11-03-2008, 08:14 PM
Nice Squats bro. Solid work there. ;)

Cricket_Fire
11-05-2008, 08:12 PM
Thanks holmes :) . We gotta get a squat workout in soon



Nov 5/08
Bench - 45x5, 45x5, 95x3, 95x3, 95x3 (waiting for power rack so I could add bands, so I practiced form haha)
+doubled minis - 3x95x3, 5x115x3
Bench (took bands off) - 3x230x3
Tate Press - 40x8, 50x8, 60x8, 75x8, 60x8

BB Row - 135x8, 185x8, 3x225x8, 2x275x5
Pulldown (wide, hammer grip handle) - 175x8, 190x8, 190x8, 190x8
H-Roll - 2x20x12


-sick workout
-worked out a program with Travis Bell this past week, so Ill be running it until the meet (basically just added speed work to raw day, and an ME lift to benefit my raw bench before high board work on the other day)
-loving this wide hammer grip handle for the pulldowns; using less weight, but it HAMMERS my lats

BULK_BOY
11-07-2008, 12:34 PM
Thanks holmes :) . We gotta get a squat workout in soon


I agree. What weekend works best for you?:confused:


Nice pulldowns BTW. Soon you'll have a Back like mine. LOL!:moon:

Cricket_Fire
11-07-2008, 02:37 PM
Im thinking sometime in December, but theres a possibility of the last weekend of Nov

And I can only dream of having that BACK :D





Nov 6/08
SSB Box Squat (14inch) - 45x5, 45x5, 45x5
+avg bands - 45x2, 135x2, 8x245x2
***all warmup sets included a mini band doubled around knees and glute activation stuff in between

Sumo Deadlift
+Metal Viking V-Stance Squatter - 4x335x1 w/ straps down, 4x335x1 w/ straps up

Rack Pull (below knee cap)
+mini bands - 45x8, 135x8, 225x8, 315x5

Cable Side Bends


-good workout. First time deadlifting with straps up. Felt ok considering, and speed was awsome, but I really need to focus on arching my back hard as soon as I drop my hips
-I got video of the deads; Ill post it up with tonights workout since youtube hasnt cleared it yet

Cricket_Fire
11-07-2008, 06:22 PM
Nov 7/08
Floor Press - 45x8, 95x5, 135x5, 185x3, 205x1, 215x1, 225x1
4 Board - 135x5, 225x5, 275x5, 315x1, 335x1, 350xmiss, 275x5, 295x4 (miss 5th; hit it off pins), 300x4 (miss 5th again)
5 Board - 315x6, 335x4
Pushdowns - 120x15, 135x12, 150x10

-weird workout. Wasnt mentally into it at all, but decided not to bitch out like I have such a habit of doing, and put in some work. This work led to a load more misses haha
-floor presses wasnt excrutiating, but was deffo tough
-I need to focus more on putting in the work, and less on the prs when doing high boards. All these misses cant be good. Something like 3x3 at a constant weight would probably do me better... any thoughts?
-overall, not happy with the weight lifted, but happy that I stuck through to lift what I did


VIDEO OF BOARDS
http://www.youtube.com/watch?v=lYqtP2dfVUo

Cricket_Fire
11-08-2008, 07:36 PM
Nov 8/08
Chain Suspended SSB GM (just above belly button) - 45x5, 95x5, 135x5, 185x3, 225x3, 275x3, 315x1, 345x1, 365x1, 385x1

Squat
+Metal V-Stance Viking (straps down) - 135x3, 225x3, 315x3, 405x2
+Straps up - 495x2, 545x2, 585x1
***last set was supposed to be a double, but 1st rep felt too heavy

Low Box Squat (10inch) - 135x8, 225x9

-SSB GMs looked like a squat/gm combo
-squats were looking better, but not great. Noticed my elbows are alright on the lowering portion, but when I start to come up I flare them
-did the low box squats just to beat what I got at Westside haha (225x8 at WS)

BULK_BOY
11-11-2008, 03:44 PM
Congrats on the "9" reps. I see your keys are working again....lol! :)

Cricket_Fire
11-12-2008, 08:36 PM
haha, my 9 and ( button randomly started working after a couple months not working haha


Nov 12/08
Speed Bench - 45x8, 95x5
+doubled minis - 45x3, 95x3, 8x115x3, 2x135x3
Bench (bands off) - 2x235x3
Floor Press - 45x12, 135x8, 155x8, 155x8, 175x8, 185x8, 185x5

1 Arm Machine Row - 45x8, 90x8, 135x5, 145x5, 160x5, 170x5, 180x3
Shrug - 45x12, 135x8, 225x8, 315x8, 405x8, 495x8

bigmoney
11-12-2008, 09:08 PM
Do you feel floor presses help your bench? I have gave them alot of tries and just can't get the right groove on them.

Cricket_Fire
11-12-2008, 09:18 PM
Well, Im weak as piss on them, so I figure they can only help :D . Not sure why theyre weaker then my regular bench, but I figure if they get stronger, bench should too.

Travis told me no heavy work on DE day... since I already sinned a bit with the bench triples ;) I decided to just put some reps in on the floor press.

One thing I do find with them is I have a VERY hard time using my lats to stabalize the weight when Im lowering it. Once it gets near the floor it gets really tough.

ShooterX
11-12-2008, 10:19 PM
Max Effort Saturday in my Basement Gym... whats the gameplan?

Cricket_Fire
11-13-2008, 06:45 PM
You know the plan... well keep it a surprise for my (2) readers ;) :D




Nov 13/08 - Speed Squat/Dead

SSB Box Squat (14inch):
45x5
+average bands:
45x2
135x2
225x2
5x275x2

Decided I wanted to work up without the bands
SSB Box Squat (bands off):
315x2
365x2
385x1 *felt heavy and pussed out. Decided to get my head out of my ass and try for a double*
385x3 *damn straight :) *

Beltless Zerchers:
45x8
135x5
225x5
*these werent difficult at all, but killed my elbows*

Sumo DL
+Metal Viking V-Stance (straps down):
365
+Straps up
3x365x1
3x405x1
3x455x1
*grip and rip seems to be the best way to take advantage of the suit, as long as I can catch the bar right, and get setup well enough*

Speed DL (conventional)
+standing on mini band:
3x315x1
+another mini band:
315x1

Cable Side Bends



-sick workout. Felt great, so put in a tonne of work today
-getting way better in the suit. Im still having a hard time arching and keeping the bar close to my body; I need to get baby powder so I dont worry about it catching my legs on the way up
-is this format better in terms of reading my workout logs?


VIDEO of todays shenanigans:
http://www.youtube.com/watch?v=vWK_iCwFsJE

Detard
11-13-2008, 06:52 PM
Nice ****in workout dude. Thats a seroius amount of volume!

Cricket_Fire
11-13-2008, 06:57 PM
Thanks bro. Felt great, and had nothing I had to do later haha, so decided to really put in some solid work :)

Sidior
11-13-2008, 09:40 PM
I'm with Detard, that is one ridiculous workout!

BULK_BOY
11-14-2008, 01:44 PM
You know the plan... well keep it a surprise for my (2) readers ;) :D



LOL! Nice workout bro. Nice.;)

Love the Zerchers.

Cricket_Fire
11-14-2008, 02:01 PM
Thanks guys! This the most comments I think 1 workout has ever got in here hahaha

So whats the verdict, are my workouts easier to read:

Box Squat:
3x3
3x3
3x3

Sumo Dead:
1x1
1x1
1x1
1x1

OR

Box Squat - 3x3, 3x3, 3x3
Sumo DL - 1x1, 1x1, 1x1, 1x1

BULK_BOY
11-14-2008, 02:26 PM
Latter.

Detard
11-14-2008, 02:56 PM
I like the list style. I get too confused with the second way you typed it so whenever I see that in people's journals, I dont even bother to read it :outnumber:.

I usually type it up like:

squats
9997x3
1365x18


..etc

Cricket_Fire
11-15-2008, 03:23 PM
Those are some impressive squats Detard :D

Ill probably start using this way until I get sick of it, then revert back




Nov 15/08 - Bench day at Shooters!

Bench - warmup raw
RageX on:
275x3
315x3
335x2
355x1
370xmiss
370xmiss
370xmiss
370xmiss
***persistant bugger arent I ;)
315x2 *missed 3rd; I was pretty pooched right nowhaha

Shirted 3 Board:
370x2
395xmiss

SHIRT OFF

4 Board:
275x5
285x5
285x6

5 Board:
315x6
Unracked 335, but I was dead haha

Closegrip - bunch of different bands and chains, no bar weight; just ****ing around really haha. Did 7 sets of it though



-Sick workout. We really put in a tonne of work today
-the first 2 attempts at 370 were soooooo close I wanted to keep trying; got totally stapled on the 4th though, so decided to stop haha. The bar won today :D
-all the different combos of bands/chains were crazy
-I had no trouble touching; I think every weight today touched
-with my weight loss, my shirt is fitting much looser :(


Videos to come; including a blooper reel :D

Detard
11-15-2008, 03:30 PM
Nice benching man. Nice try on the 370. Give it a week or 2 and you'll blast it.

Cricket_Fire
11-15-2008, 03:44 PM
Ive given it since May and I still havent blasted it :D

Thanks bro. I think we found what I really need to put work in on though; high board ftw.

My video is uploading right now, Shooters and the bloopers will be put up later tonight haha (Shooters are a bit more impressive then mine ;) so I gotta wait to put them up hahaha)

rob spitzner
11-15-2008, 03:46 PM
training looks good i like the new format on ur logs. haha glad to see u got ur 9 back.

Cricket_Fire
11-15-2008, 04:31 PM
aha thanks Rob. In related news, I accidently broke one of my alt keys off; so Im down to 1 of those lmao


Heres the video of my work today (once youtube clears it)
http://www.youtube.com/watch?v=s0UiZpeHsww

More to come :)

Sidior
11-15-2008, 10:19 PM
You are a champ for going at 370 four times. Nice volume and board work bro.

Is that rageX the double ply one?

Cricket_Fire
11-15-2008, 10:57 PM
haha thanks bro. I almost knew for sure it wasnt going up by the 4th time, but last time I tried for a shirted bench pr, I took 3 attempts... this was almost just to best that lmao. The 2nd attempt IMO was the best (did really well drifting back over my face, and I even locked my left arm). The 3rd attempt barely left my chest, and the 4th I was stapled lmao

Im in the single ply Rage-X; Shooter was in a new Titan Fury (single ply aswell). Hes got a double Rage-X, but only being able to train together once in a while, its kinda tough to work a double ply consistantly haha

Detard
11-15-2008, 11:04 PM
How does shooter like the single ply fury? I'm getting a used (once) single ply F6 as my first shirt. Where are you guys in ontario? I'm looking for some guys to train with that can help me with the shirt.

Cricket_Fire
11-16-2008, 08:26 AM
This was his first time using it, so Im not too sure

Shooters in Chatham, Im in Sarnia. Im hoping to make it back to his place not next weekend but the weekend after. If you could make it thatd be great

Detard
11-16-2008, 10:34 AM
Ohhh really. I'm in toronto so that is quite a far drive. One day we'll get the WBB ontario/canada crew together for a big training session.

Cricket_Fire
11-16-2008, 03:36 PM
ooooh. In that case you should come to Waterloo next time I go up to train; those guys know how to bench! The guy who owns the garage they train in runs the CPO

Cricket_Fire
11-16-2008, 09:00 PM
Nov 16/08 - ME Squat work

Squat:
45x6
135x3
135x3
135x1 *hamstrings were very tight haha*
+Reverse super-minis
225x3
315x3
365x3
405x3
455x3
495x2
545x1
585x1
615x1
645x1 *10lb pr*

Sumo Goodmornings:
45x5
135x5
225x5
315x3
315x3
315x3
315x3
315x3

Band Ab Rotations w/ super mini


-reverse band squats went great considering how sore I was. A 10lb pr is a good day in my books
-I decided to just put in some work on the goodmornings instead of going crazy heavy; I needed to ease off a bit after these last couple workouts
-a well deserved few days rest now haha

BULK_BOY
11-17-2008, 08:04 PM
Solid work there Keenan.

Detard
11-17-2008, 08:54 PM
Holy **** man you do alot of attempts. Nice work man. Thats crazy volume.

Cricket_Fire
11-20-2008, 12:07 AM
Thanks guys!

Deeder - I really like working up slowly on stuff like this; I get a lot of form work without effecting my main set too much. Plus its still extra work :)




Nov 20/08

Bench:
45x5
+doubled mini bands:
45x3
95x3
8x125x3

Bench (bands off):
240x2 *missed 3rd; DOH!*
225x3
225x3

Floor Press:
185x5
185x5
185x5
185x5
185x8

Shrugs:
45x12
135x12
225x12
315x12
405x8
455x5
495x5
505x5
405x18
315x35

1 Arm Machine Row:
90x8
135x8
135x8
135x8
135x15 *alternated arms every rep instead of doing all reps with 1 arm and then switching; this was freaking great*

Band Pullaparts
Band Hammer Curl/Pushdown superset



-good workout. I need to make sure I dont miss weights like this on my DE day. Gonna up the reps on my DE day, and slowly work up in weight and lower reps - gotta make sure Im not killing myself trying to hit prs on these sets though
-alternating arms every rep was awsome
-benching at Shooters again this weekend; were both gonna be bench animals soon hahaha

Cricket_Fire
11-20-2008, 08:30 PM
Nov 20/08 - DE Squat Session

Speed Box Squat (14 inch box):
45x5
+large bands:
45x2
45x2
135x2
135x2
12x225x2

Squat (no knee wraps):
135x5
225x5
315x5
3x405x5


-everything was really sore, especially traps, so decided to keep it fairly easy
-my elbow problem while squatting is looking MUCH better today. Now I just have to put it together on suited squats w/ max weights

bigmoney
11-20-2008, 10:25 PM
fairly easy with 405 isnt right dude

Cricket_Fire
11-20-2008, 10:42 PM
hahaha. The 405 was a bit of a struggle on the end reps, but more because my regular ole raw squat form sucks now, so I had to muscle a lot of it up lmao

BULK_BOY
11-21-2008, 09:59 AM
fairly easy with 405 isnt right dude

you're telling me. lol!

Oh but wait, we're talking about Keenan here.:)

Great workouts Keenan. ;)

Cricket_Fire
11-22-2008, 01:50 PM
Thanks brotha





Nov 22/08

Bench:
45x8
135x5
185x5
225x1
245x1
260x1 **hell yes, raw pr!**
+Rage-X:
275x3
315x1
315x2
325x1

Shirted 3 Board:
335x3
365x1
375xmiss **dumped it**
375x1

Shirted 4 Board:
385x3
385x3
385x1

SHIRT OFF

5 Board:
315x3
325xdump **misgrooved on the board*
325x3

Rack Lockouts (hole 6):
Did these with loads of different band and weight combinations; 8 total sets. 8 reps on most sets

Did kettlebell upright rows and a couple band pullaparts between sets of lockouts




-went to Shooters again to put in some real work
-awsome to hit a raw pr. It went up pretty smooth and everything. I missed the same weight a month ago so this is great. Maybe the speed work was a good idea....
-I touched every single rep today; a little rediculous haha. Im going to buy a new shirt once my weight stabalizes
-videos to come

Cricket_Fire
11-23-2008, 06:10 PM
Nov 22/08

Sumo Deadlift:
135x5
225x3
315x1
315x1
+Metal Viking V-Stance Squatter (straps down)
315x1
365x1
+Straps Up
365x1
405x1
455x1
475x1
495xmiss **easy, but it got caught on my thighs so I had to hitch it lmao**
495x1 **caught thighs again but just pulled through... need baby poweder**

Squat:
+Metal Viking V-Stance Squatter (straps down)
135x3
315x3
495x2
+Straps Up
545x1
+Knee Wraps
575x1
600x1
**form felt great on these; Im getting better I think. Slowly but steadily haha**

Squat (wearing only belt/wraps, closer stance):
345x15
**reps suck hahaha**


HIGH REP SQUAT VID:
http://www.youtube.com/watch?v=bZW3ZIAwS3w

Video of the suited stuff will be up soon.

BULK_BOY
11-24-2008, 09:35 PM
Love the numbers bro. ;) Keep up the great work.

Cricket_Fire
11-26-2008, 06:05 PM
Thanks dude




Nov 26/08

Bench:
45x3
+doubled mini bands:
3x45x3
3x95x3
5x115x3
2x125x3
2x135x3

Floor Press:
135x5
185x5
2x205x3 *these felt heavier than normal, so cut them there*

Bench:
2x185x9 *no try @ more than 9 on either set; making sure no missed reps haha*

Pulldown (v-handle):
190x5
205x5
220x5
235x5
245x5

Band Pushdowns supersetted with Rear Delt Flies w/ a mini choked to the rack


-good enough workout; wanted to lighten up on the regular bench today, and make sure I missed no reps on anything haha

Detard
11-26-2008, 07:38 PM
Nice benching dude. Thats a good idea to drop the weight every now and then and just focus on hitting your rep goals.

Cricket_Fire
11-26-2008, 07:44 PM
Thanks dude. Travis said I shouldnt be going heavy at all on me DE day... but I just cant help it ;) haha. I was going way too heavy (missing weights on triples) for the past couple weeks, so decided to back way off. I think Ill just slowly (and easily) work up in weight the next few weeks, and just lower the reps when I need to to keep from missing

ShooterX
11-26-2008, 10:07 PM
Thats Smart Training right there

Cricket_Fire
12-03-2008, 12:34 PM
Thank ya sir :)



Ive been real lazy posting my workouts lately haha, so Ill just put up what I worked up to


Nov 27/08 - DE Squat/Deadlift

Box Squat - 10 x 245+large bands x 2
Speed Deadlift (alternating stances) - standing on mini band 8x315x1
Deadlift (conventional) - 405x1, 455x1, 500x2
Shrug - up to 495x5, 405x20



Nov 29/08 - Shirted Bench work

3 Board (reverse band; bands totally slack at lockout) - up to 325x1
4 Board - 4x305x3
5 Board - 2x315x5
Rack Lockouts w/ doubled minis - up to 225x8, and 275x5
Bunch of rows/face pulls



Dec 1/08 - Squat/Deadlift work

Squat - up to 525x1 raw (might be a pr, not even sure on my raw work any more haha)
Put on suit, but 585 felt like a ****-tonne, so I cut it off there
Rack Pull (knee cap) - focused on keeping arch in back, and really pushing glutes through; 3x405x3
Pullthroughs/band sidebends with large band

Cricket_Fire
12-03-2008, 12:47 PM
Dec 3/08 - Speed Benchin and Sled Draggin

Bench:
45x8
+doubled minis:
2x45x3
2x95x3
8x115x3
**did rows with the sled between sets

Bench (bands off):
185x5
3x205x5
**did rear delt pulls with sled between sets

Floor Press:
3x195x5

Rolling DB XTension:
-30x10
-30x10
-30x15

Band Rear Delts:
-3xminix10



-great workout; not a single miss
-I built my own sled using carpet. Only problem is the bolts already wore holes into the bottom (even though its 3 layers thick!), so Im going to need to figure a way to stop this (Im thinking Ill need to just stick something like a piece of wood between the top layer, then the 2nd layer (stopping the bolts from rubbing against the ground)
-Im going to do my cardio with the sled later, so I think Im gonna alternate between drags and rows for more upper back work

BULK_BOY
12-04-2008, 11:12 AM
Solid work as usual bro. ;)

ShooterX
12-05-2008, 03:44 PM
Lift More Weight~!

Sidior
12-05-2008, 08:36 PM
Have you found the sled work helping your work capacity?

Cricket_Fire
12-06-2008, 09:42 AM
Ive only used it a few times now, so I really dont know Sid. I can tell you that it kicks my ass harder then any other kind of cardio hahaha





Dec 4/08 - Speed Squat Work

Squat (no box today)
+Large Bands:
45x5
135x3
225x2
5x275x2
295x2
315x2
335x2
365x2
385x1 (no try @ second)
***handicapped guy was using the box I normally use, so I decided to just go without. These felt great with no box haha***

Widestance Goodmorning:
225x3
3x335x3

Sled Drags:
pullthroughs
forward
backward





Dec 5/08 - Benching at Shooters

Warmup raw
+reverse 20inch large bands - worked up to 315x3, 405x1 raw, then shirted up, and hit them off boards up to 425x3, 455x1

Raw Boards:
4 Board:
2x315x2

5 Board:
335x3
345x3
355xmiss
355xmiss
315x8
335x3

BULK_BOY
12-10-2008, 07:31 AM
Soooo when are we getting together for a Squat Workout?

Cricket_Fire
12-10-2008, 01:02 PM
I'm going away on vacation Friday until the 20th, so sometime after that.

Or you could come to Sarnia tomorow if you're up for it :D







Dec 10/08 - DE Bench

Speed Bench:
45x8
+doubled minis:
2x45x3
2x95x3
2x115x3
2x125x3
2x135x3
2x115x3

Bench (bands off):
185x3
225x2
225x3
235x1
235x2
240x1
240x1
200x5
200x5

Floor Press:
135x5
185x5
195x5
195x5

Pulldowns
Band Rear-Delts


-great day, no misses at all
-bench weights/reps were just random; just wanted to put in work, and stop before failure
-I love training going into a week of vacation; knowing I have that off time coming lets me put in tonnes of unnessecary volume lmao
-going to hit even more upper back work later tonight [:D]

BULK_BOY
12-10-2008, 01:09 PM
Sorry can't do tomorrow.......something I gotta do.......can't remember......oh ya, I gotta work! ;) LOL!

Maybe January 3rd?

Cricket_Fire
12-10-2008, 01:30 PM
aha only suckers work :D

Jan 3 sounds good. My gym or yours?

BULK_BOY
12-10-2008, 01:55 PM
Mine, of course. 2:00pm sound OK?


As for the work....somebody's gotta pay for your time off. hahaha

rob spitzner
12-20-2008, 09:54 PM
hows this vacation going? training looks awesome looks like uv added some volume.

BULK_BOY
12-23-2008, 12:46 PM
You still on for the 3rd?

Cricket_Fire
12-25-2008, 04:01 PM
Derek - it looks like Im gonna be moving back to school on the 3rd :S . Any way we could do it in Welland the next weekend (or even that Monday if you have the day off ;) )?

Bob - Vacation was great, although it is nice to be back in the Great White North :)





Dec 25/08 - Not-so-DE Squat Workout

SSB Box Squat (14inch box):
45x5
+large bands:
45x2
135x2
10x245x2

Sumo DL:
+Metal Viking V-Stance:
2x315x1
3x405x1
2x455x1

Sled Drags:
forward drags (long, fairly straight legged strides) 90lbs for 10 laps around the top floor of the gym
**did 4 sets of side bends between a few of the drags


-done a few workouts since getting back from vacation, but there was nothing exciting to report about. Just fully getting back into things now lol
-trying out the new bench shirt at Shooters tomorow

Cricket_Fire
12-26-2008, 02:14 PM
Dec 26/08 - New Bench Shirt

Bench:
45x5
135x3
185x3
225x1

Titan Katana (size 48) on:
275x2
315x2
335x2
335x1
355x1
365x1
375x1
385x1
385xmiss
385xmiss
***no touches, but the first 385 rep was extremely close (it looks like it touched on the video). The other 2 attempts I was completely pooched haha. This shirt was MUCH tighter then the Rage-X that I can touch 275 in lmfao

SHIRT OFF

5 Board:
315x5
335x3
355x2
365x1
365x1
365xmiss

Kettlebell Tricep XTension:
4x20x12
***supersetted w/ band rear delts

BULK_BOY
12-27-2008, 02:52 PM
Welcome Back bro. ;)

Cricket_Fire
12-30-2008, 04:30 PM
Dec 29/08

Deadlift (with a narrowish sumo stance):
45x5
+reverse large bands:
135x3
225x3
315x3
405x1
455x1
495x1
515x1
535x1
550x1
565x1

Rack Pull (bottom knee cap):
+tripled super-minis:
45x3
135x3
225x3
315x3
365x3
3x405x3

Band Side Bends / Band Leg Curls superset



-awsome workout
-huge pr on the reverse band pulls

Cricket_Fire
01-01-2009, 06:50 PM
Dec 31/08 - Benching at Shooters

Bench - 45x5, 135x5, 185x3, 225x1, 245x1, 265xmiss
+Katana:
315x2 (no touch)
335x1 (no touch)
365x1 (no touch, but damn close)
375x1 (TOUCHED!!! Took a bit, but it touched, and came back up nice and smooth. 10lb bench pr)
390x1 (no touch lmao. Jacked the shirt VERY slightly, and I couldnt get close to touching haha. The half-press I did was pretty smooth though haha)

3 Board (Katana still on):
365x3

2 Board (Katana still on):
385x2
405x1

***all reps to boards touched


SHIRT OFF


Speed Bench:
+long mini:
135x3
6x155x3


Rack Lockouts:
Bar weight was 135 on all sets. Tonnes of different band tension. Whole butt-load of sets of 5

BB Row:
5x185x8
Superset with Kettlebell 1-arm overheads - 20x15

Kettlebell Row:
2x55x12



-last workout with Shooter. Moving back to school now

Cricket_Fire
01-01-2009, 06:52 PM
Jan 1/09 - Happy New Year

SSB Box Squat (14inch):
45x5
+large bands:
45x2
135x2
225x2
275x2
295x2
315x2

Sumo DL:
+Metal Viking V-Stance:
315x2
405x2
455x2
500x2
545xmiss
500x1

-545 was very close, and that wouldve been a huge pr
-sumo pr was 495x1 before tonight, so 500x2 was a decent pr haha

ShooterX
01-01-2009, 11:36 PM
you are that close to 545. Damn.

Cricket_Fire
01-02-2009, 09:58 AM
Not sure why I decided to try 545, but it went surprisingly well considering haha




Some vids from the last couple workouts!

545 Sumo Deadlift attempt
http://www.youtube.com/watch?v=IUMb2rbdD8w&feature=channel_page

500lb Sumo double
http://www.youtube.com/watch?v=gSfMTvnpxMc&feature=channel

New pr in the Katana (375)
http://www.youtube.com/watch?v=UZiCyc0U0m8&feature=channel

Shooter hitting 565 for a double
http://www.youtube.com/watch?v=aGSnTt47Np4&feature=channel

BULK_BOY
01-02-2009, 11:54 AM
you are that close to 545. Damn.

:withstupi:


Nice attempt Keenan. Keep it up.;)

Cricket_Fire
01-05-2009, 04:27 PM
Thanks Derek. You better be ready for the War of Welland on Saturday! :D




Jan 5/09
Squat:
45x5
135x3
225x3
315x1
405x1
+Metal Viking V-Stance (straps down):
495x1
495x1
545x1
+Straps up:
585x1

******! First workout back in Welland and I strain my mid-back again doing squats. I dont know if its the bar, the rack, or the city, but something around here really ****s with my training lmao

Sumo Goodmorning:
225x5
315x3
355x3
355x3

**Back felt fine during the sets of goodmornings, but hurt like **** right after Id get the weight off my back; just like when I was having troubles with my back last time I was up here :S

**Decided to cut it there. Bulk_Boy is coming up on the weekend for some squat training, so I dont wanna put myself out for that haha. Gonna ice/stretch/rest it until then (taking Thursdays DE day light, prob just some abs/upper back/sled work) so I can hammer it with him on Saturday

**videos to come

Detard
01-05-2009, 04:42 PM
Hey dude. Your in welland? I'll be in st. catherines for the weekend. You want to get a workout in? I live in toronto so its about an hour drive, so if your going to be there for a few months, we should get some sessions in. Saturday mid day would be good for me if that works for you

Cricket_Fire
01-05-2009, 05:47 PM
Perfect man, Bulk_Boy (posted a couple posts above) is coming for a workout Saturday too. I just PMed him to ask what time he was coming.. what times are good for you?

And Ill be here until end of May. I wont have a car so youll have to come here every time though haha (I wont be able to come to TO).

Cricket_Fire
01-05-2009, 05:49 PM
Ah just noticed you said mid-day haha. Ive gotta wait and see when Bulk can make it

BULK_BOY
01-05-2009, 09:51 PM
2:30. Be there.........;)

Detard
01-05-2009, 11:12 PM
****. It doesnt look like i'll be coming for the weekend. I may still drive down for a session during the day though

ShooterX
01-06-2009, 06:32 PM
I missed you today, Benching Heavy Alone just isnt the same.

Plus Lifting Off by myself hurts my Ribs.

Cricket_Fire
01-07-2009, 05:54 PM
Ill be back at some point before the Classic for a session; big volume/weight that day!






Jan 7/09 - Holy Reps Batman!

Speed Bench:
45x5
+doubled minis:
45x5
95x3
115x3
8x135x3

3 Board Closegrip (thumbs-length from smooth):
185x8
2x225x8
2x205x8
205x7 **no attempt at 8th; tris were pooched

Pushdown:
55x12
**apparently someone was using the pushdown before me
2 minis x 12
2 minis x 15

Shrug:
225x8
315x8
405x15 **lost grip, was going for 20
315x32 **same thing, was going for 40

Straight Arm Pushdown /// Band Rear Delts:
3 sets - 85x15 /// minix12


-one major improvement I think I could make in my training (at least for my benching) is sticking with the same assistance lifts for a few weeks. Im going to stick with these on DE day until the meet

-great workout. Tried a couple new exercises and really liked them

-no misses = big progress

BULK_BOY
01-07-2009, 07:54 PM
Solid workout bro. See at 2:30 on Saturday. Residence front door.

Cricket_Fire
01-09-2009, 10:01 AM
Seeya then. Bring your game face :D





For some reason my weight is back up to 263 since moving.. I feel like Im gonna need to make the decision whether to try and get down to 242, or start eating a bit more (still cutting, but less intensely) and compete as a 275.

The 242 goal has been at the back of my mind for a long time, but it feels like if I do get there now, Im gonna have to lose so much so fast itll hurt my strength..

Any opinions appreciated haha

Cricket_Fire
01-10-2009, 08:33 PM
Jan 10/09 - Squattin w/ The Bulkster

Squat:
45x5
135x5
225x3
315x1
405x1
455x1
+Metal Viking VStance (straps down):
495x2
+knee wraps:
545x1
+straps up:
585x1
645xmiss
***I stood up with the 645, but it was SOOOOOOOOOOOO ugly and high Im just gonna call it a miss and be done with it lmfao

Monolift Practice:
675
700

Zercher Squat:
135x5
155x5
175x5
185x5
205x5
225x5

Yates Row (off pins)
225x5
275x5
315x3



-trained with the infamous Bulk_Boy today. He did great hitting a 10lb squat pr
-videos will come
-the monolift practice was just setting up under the bar and unracking monolift-style. Always have trouble staying on my heels, so figured these would help

BULK_BOY
01-10-2009, 09:33 PM
That was a great workout Keenan. Will have to do it again with Detard. ;)

ShooterX
01-10-2009, 09:59 PM
Those Yates Rows were the best part of that Day.

Cricket_Fire
01-11-2009, 03:52 PM
Heres the videos from yesterdays soire with Bulk_Boy:

Bulk_Boy:
315 Squat
http://www.youtube.com/watch?v=NGD1pnQZSFw
325 Squat
http://www.youtube.com/watch?v=NGD1pnQZSFw

Cricket_Fire:
495x2
http://www.youtube.com/watch?v=Vfq9zAlgeac
585
http://www.youtube.com/watch?v=Su2_Cld0Ig4
a damn ugly run at 645
http://www.youtube.com/watch?v=MnQwoLlxhFc

Sidior
01-11-2009, 07:24 PM
Real nice squatting, I just watched the vids. Good call on not counting that 645 lol. It was not ugly, but indeed a tad high ;)

Cricket_Fire
01-12-2009, 11:19 AM
It didnt look toooooo bad Sid, but it felt terrible haha. Theres a slight pause in the {hole} (well, the 10 inches high hole haha) because I felt like I was totally on my toes, I couldnt drive up. The whole way up I felt like I was leaning haha

Good times :D

Cricket_Fire
01-12-2009, 04:52 PM
Jan 12/09 - ME Benchin

Floor Press:
45x8
95x8
135x5
185x3
205x1
3x230x1
210x5
**previous floor press prs were 225x1, 205x3, and 195x5, so this was excellent. Decided to do 3 sets at the top weight instead of 1 to get that extra work in

Chain Suspended Lockouts:
225x5
275x3
3x295x3
275x5
275x8

Skull Crushers on the floor (resting bar on floor each rep):
6x50x6
**dont know weight of e-z-bar so only counted plates

V-Handle Pulldowns:
200x5
3x200x8
**superset w/ band rear delts


-sticking w/ these assistance lifts until meet (except next weekend at Shooters we will probably do other **** haha)
-gonna add a bit of board work next time though


VIDEO:
Chain Suspended Lockouts
295x3
http://www.youtube.com/watch?v=BgznIBA8LM4&feature=channel_page

BULK_BOY
01-12-2009, 08:13 PM
More weight on those Skull Crushers Boy!! LOL

ShooterX
01-12-2009, 09:55 PM
Most EZ Curl Bars are 25 Pounds

Sidior
01-12-2009, 10:34 PM
Nice workout. I like the extra volume with the top set on those floor presses.

Cricket_Fire
01-12-2009, 10:57 PM
haha cheers guys

Sid - I figured 230 is too light to get that feeling of real work.. if you know what I mean (I could NOT do a max squat 3 times... much different affect on my body haha). I thought this way might get me to that point haha

ShooterX
01-14-2009, 07:50 PM
295 looked too easy

Cricket_Fire
01-14-2009, 08:06 PM
Jan 13/09
I tried to both box squat and sumo deadlift today, and both really hurt my mid-back. Going to just do some easy band stuff (goodmornings/pullthroughs/ham curls) on DE day, then hopefully feel well enough to hit it hard again Monday.


Jan 14/09

Speed Bench:
45x5
+doubled minis:
45x5
95x3
3x140x3
5x105x3

Closegrip 3 Board:
135x5
5x225x5

Pushdowns:
3xsmall bandx12

Straight Arm Pulldowns:
85x15
3x95x12

DB Wrist Curls:
3x20x15



-had terrible DOMS in triceps today as I just benched 2 days ago, but its time to get my lifting schedule back on track
-supposed to hit 8s on the 3Board, but I dont think it was going to happen today. The 5s went pretty easy though
-going to start hitting some wrist work to help supporting benches

ShooterX
01-14-2009, 08:16 PM
8s????????? you trying to get big Arms?

And i almost forgot............Lift More Weight~!

Cricket_Fire
01-17-2009, 08:54 PM
Gotta get jacked!







Jan 17/09

Bench:
Raw warmup to 245x1
+Titan Katana:
315x2
345x2
365x2
385x1
**nothing touched

385x1 - to a 3 board
385x1 - to a 2 board
385x1 - to a 1 board
**all sets touched boards and pressed VERY easily

385x1 - no touch

400x1 - easy press and EXTREMELY close to touching. Shooter thought it did, but I didnt feel it

405xmiss - touched and pressed easy but went off balance at top; wouldve had this I think

2x405xmiss - totally pooched



Skull Crushers laying on floor:
50x8
5x60x6





-sick workout
-the 400 was really easy to press back up, and the first 405 if I hadnt lost balance wouldve been a big pr. Ah well, Ill save it for the platform ;)
-videos will come

ShooterX
01-18-2009, 08:22 AM
Damn Fine Lifting, you are very capable of a 400 Competition Bench. Thanks for a great Session.

Cricket_Fire
01-18-2009, 05:03 PM
Thank you. Amazing workout; especially on your part







Jan 18/09

Sumo GM:
45x5
95x5
135x5
185x3
225x3
275x3
315x3
335x3
355x3
370x3 ** Felt great, but I didnt have my camera and wasnt in front of a mirror, so cut it there while I knew my form was still holding up. This is a pr

Box Squat (14inch):
135x3
225x1
315x1
405x1 *mid-stance
405x1 *wide-stance
405x1 *narrow-stance - this felt weird haha, not used to narrow
405x1 *wide-stance

Pulldown (v-handle):
165x5
195x5
225x5
235x5
245x5

Face Pull /// Vogelpohl Pulldown Superset:
75x8///75x8
75x8///75x12
75x8///75x12

Cable Side Bend///Seated Ab Machine Superset:
105x15///195x15
135x12///230x12
165x8///260x8




-awsome workout. Mid-back felt ok
-I was planning on hitting between 5-8 singles on the box squats, but I started to feel a little niggle in my mid-back on the 4th set, so instead of chance it, just cut it there
-the face pull/vogelpohl pulldown is a freaking dirty combo
-mid-back felt perfect until the last set of box squats, and even then it was only a slight niggle. Woohoo!!!

BULK_BOY
01-18-2009, 08:38 PM
Watch out for that Niggle!!!

WTF mate? What's a "Niggle?" hahahahahahaha I know I know J/K with ya.

Nice workout Keenan. Nice. ;)

That Pulldown Rack is YOURS!!!!

Cricket_Fire
01-21-2009, 05:45 PM
Jan 21/09 - DE Benchin

Speed Bench: 45x8, 45x5
+doubles minis:
45x3
95x3
115x3
8x135x3
**good speed on all sets

Closegrip 3-Board:
225x5
235x5
235x5
225x9
225x5
**no misses on any of these; only stopped on the last 2 sets because of misgrooving; MM-style boards are VERY tough for high reps with noone to hold the board steady hahaha. Deffinatly up from the 5x225x5 last week, so Im happy

1 Arm Machine Row:
45x5
90x5
5x135x5

Pushdown // Straight Arm Pulldown:
smallx20 // 95x15
smallx20 // 105x12
smallx20 // 115x8

Shrug:
135x8
225x8
315x8
405x5
455x5
3x405x8


-all done in just over an hour lol. Pushing the pace well
-none of the upper back work was really tough, but figured with the very short rest periods and supersetting I was getting enough work
-getting very excited for the meet; bust ass for the next week and a half, then deload, and finally compete after a 6 month layoff haha :D

ShooterX
01-21-2009, 09:15 PM
I was gonna say I recommend Low Reps on Boards in our situation, but Really i recommend Low Reps on Everything and Always.

Had to hold my Boards with a Mini-Band tonight, Kneewrap wouldn't hold the High Boards without sliding.

Cricket_Fire
01-22-2009, 10:49 AM
high boards are damn impossible to do without 2 mini-bands holding them down haha.

BULK_BOY
01-22-2009, 08:14 PM
I WANNA SEE LOW REPS NOW!! NOW I SAY!!!


oh ya, and more weight too please......

hahahaha

rob spitzner
01-23-2009, 08:48 AM
training looks pretty good ur shirt bench is moving along well, Face Pull /// Vogelpohl Pulldown Superset:
75x8///75x8
75x8///75x12
75x8///75x12 this looks pretty sick i gotta try this.

Cricket_Fire
01-23-2009, 05:10 PM
haha thanks guys.

That combo is awsome Bob; threw some in today thanks to your comment haha








Jan 23/09

Speed Squats (no box): 45x5
+average bands:
45x100000000 (trying to find a decent way to setup bands)
135x5
225x5
275x3
3x315x3

SSB GM (moderate stance):
45x5
135x5
5x225x5
**apparently I forgot one rep on the last set hahaha

Sumo DL:
+Metal Viking (straps down):
315x1
+straps up:
405x1
3x500x1

Face Pull // Vogelpohl Pulldown Superset:
70x10 // 70x15
80x8 // 80x12
80x8 // 80x12


-good workout. Band setup is ****ed up here; gotta find a different way
-ssb gms are straight from Satan
-the face pull/pulldown combo was just for you Farmer Bob hahaha



VIDEO:
http://www.youtube.com/watch?v=E8gMkZ8Cjao&feature=channel_page

Cricket_Fire
01-26-2009, 10:15 AM
Jan 24/09 - ME Bench

Floor Press:
45x8
95x5
135x5
185x3
205x1
225x1
3x235x1
215x5

Chain Suspended Lockouts:
135x5
225x5
275x3
305x1 **barely got 1 rep up... wtf???
285x3
295x3
300x3 **there we go ;)

Skull Crushers (laying on ground):
50x6
3x65x6
2x55x10

H Rolls:
3x20x10

ShooterX
01-26-2009, 01:37 PM
300 down, next step 3 Wheels

Cricket_Fire
01-26-2009, 04:30 PM
As long as the numbers keep going up Im happy






Jan 26/09

SSB Squat (moderate stance, deep as I could):
45x5
95x5
135x5
185x3
225x3
275x1
315x1
365x1
385x1
405x1
**I wasnt into my workout at ALL until the last set... I need to start straining a bit before I wake up haha

Sumo Rack Pull (mid-shin):
135x5
225x3
315x3
405x3
455x3
3x495x1
**I really liked this movement, and Im LOVING doing a few very-near-max singles, instead of 1 true max

Conventional Rack Pulls (just under knee):
+standing on a super-mini band drapped over bar:
135x5
225x5
315x3
3x365x3

Cable Side Bends:
115x8
135x8
155x8


-awsome workout after I finished the 1st movement lol
-really focused on driving hips through/squeezing glutes on the rack pulls; Im getting much better at using my glutes
-rack pulls will someday be called Lexen-Pulls ~ remember you heard it here first ;)