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

[Cricket_Fire]

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

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

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

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

[t gale]

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

[Cricket_Fire]

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

[Kiff]

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

Well done on that weight loss solid stuff mate.

[BULK_BOY]

Happy New Year Mate!

For you, 2011 will be Great!


Now go get your Drink On!!!!

[Cricket_Fire]

Cheers guys. Happy new years





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

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


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

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

BB Curl - 3x10
Hammer Curl - 3x10

[Cricket_Fire]

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

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

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

Cybex Hamstring Curl - 3x110x12
Seated Calves - 4x135x10




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

[Coke]

Great workout Keenan.

[Cricket_Fire]

Thanks bro



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

Liniment / Rotator Cuffs

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

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

Eliptical - 30 mins @ 8.0 (heartrate around 155)



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

[Kiff]

Nice stuff mate

[ShooterX]

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

[Cricket_Fire]

That would be nice..






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

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

[BULK_BOY]

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

[Cricket_Fire]

Jan 5/10 @ Ironworks

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

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



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

[BULK_BOY]

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

God. Your DLs make me want to puke.

Nice work matey.

[Cricket_Fire]

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

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

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

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

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



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

[-JM-]

Hey mate,

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

[Cricket_Fire]

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

Good to see you posting

[Cricket_Fire]

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

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

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

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

[Cricket_Fire]

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

[Cricket_Fire]

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

Rotator Cuffs

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

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

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


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

[BULK_BOY]

Big Pecs! Big Pecs! hahaha

Solid work bro. How about some decline Skulls?

[Cricket_Fire]

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

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

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

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

[Cricket_Fire]

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

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

Speed Deadlift:
9x405x1
2x495x1

[ThomasG]

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