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

[BULK_BOY]

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

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

You gotta train tomorrow.

[Cricket_Fire]

THanks guys

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





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


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


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

[Cricket_Fire]

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




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

Box Jump - 5x30"x5

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

Machine Assisted Pullups:
160x8
120x8
90x3

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

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

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

[BULK_BOY]

See. I knew you would be Back in.

[Cricket_Fire]

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




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

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

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

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


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

[Coke]

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

[Cricket_Fire]

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

[Cricket_Fire]

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

[Cricket_Fire]

Oct 20/10 @ home
Treadmill 25 mins @ 3.5

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

[Cricket_Fire]

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

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

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

[ShooterX]

No Straps on the Rack Pulls ??

[Cricket_Fire]

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

[Coke]

That is awesome man!!

[BULK_BOY]

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

[Cricket_Fire]

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

Snatch Progressions 20kg
Clean Progressions 20kg

Spud Pulldown Abs

[Cricket_Fire]

Oct 23/10 @ Ironworks

Liniment / Rotator Cuffs / Pullaparts

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

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

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

[Cricket_Fire]

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

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

Machine Assisted Pullups - 160x10, 3x130x8

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

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


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

[Cricket_Fire]

Oct 24/10 @ Ironworks

45 Degree Hyper - 5xbwx10

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

Ham Curl
Leg Ext
Calves


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

[Cricket_Fire]

Oct 25/10 @ Ironworks

Rotator Cuffs

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

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

[BULK_BOY]

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

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

[Coke]

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

[Cricket_Fire]

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




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




Oct 26/10 @ Ironworks
Pullaparts

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

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

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


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

[Cricket_Fire]

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





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

Hip Flexor Stretch / 45 Degree Hyper

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

Dimel Deadlift - 5x185x10
Seated Calves - 5x90x10


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

[BULK_BOY]

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

naw........

you're young - get at it !

[Cricket_Fire]

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

Rotator Cuffs / Muscle Snatch

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

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

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


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