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Thread: Road to Elite

  1. #51
    Senior Member Captain_Crunch's Avatar
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    ME Squat Oct 10
    16" box 765 x 1
    GHR 3 x 8
    Back raise 2 x 10
    ABS

  2. #52
    Senior Member Captain_Crunch's Avatar
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    Here's video from my last meet in May
    http://www.youtube.com/watch?v=_ruD3Eqv3rc

  3. #53
    Senior Member Captain_Crunch's Avatar
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    DE Bench
    mini bands 8 x 3
    DB power cleans 4 x 12
    Rear delt raises 3 x 10
    Side laterals 3 x 10
    EZ Curls 3 x 12
    Concentration curls 3 x 10
    Hammer curls 2 x 9
    This day has turned very gay as I try and get my shoulder feeling better. Will probably be like this for a while. As well I just got a new shirt that is single ply and the same size as my double. I'll be wearing the single for every max effort day for a long time and see what results I get come meet time.

  4. #54
    Senior Member Captain_Crunch's Avatar
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    DE Squat
    Speed squats 365 x 2 x 3 / 405 x 2 x 3
    Walking Lunges 4 trips x 16 steps
    Stiffs 3 x 8
    ABS

  5. #55
    Senior Member Captain_Crunch's Avatar
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    Have been trying to post pictures of my gym but can't seem to make it work. I posted them on Photobucket and tried to copy the links to the insert image tool hear but it won't work. Can anyone help.

  6. #56
    Senior Member Captain_Crunch's Avatar
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    ME Bench
    Will be using a single ply Rage X on ME day for a while. The shirt is big as I can put it on myself. For competition I wear a double.
    Shirt bench 365 x 3 405 x 3 455 x 1 x 2
    4 board press 405 x 5 x 3
    Pull ups 3 x 6
    DB rows 3 x 8 used a monster mini doubled. Had it around the DB handle and held it on the floor by putting it under my foot. These were way harder than I thought they would be.

  7. #57
    Senior Member Captain_Crunch's Avatar
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    ME Squat
    Deads off floor worked up to 500 then put on Fusion (first time) and pull 3 more @ 500 didn't go very well but good enough
    CHG 3 x 8
    Close stance GM 3 x 7
    ABS

  8. #58
    Senior Member Captain_Crunch's Avatar
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    DE Bench
    Speed Bench doubled minis 135 x 3 x 3 / 155 x 3 x 6
    3 Board press doubled minis 3 x 8
    DB Rows doubled monster mini 3 x 8
    Lateral raises 3 x 10

  9. #59
    Senior Member Captain_Crunch's Avatar
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    ME Bench
    2 Board press 425 + 3 chains per side x 1
    4 Board press 315 x 5 / 335 x 5 / 355 x 5 all plus 3 chains per side
    T - Bar Rows 4 plates + 2 monster minis 3 x 8
    Pull ups 3 x 6

  10. #60
    Senior Member Captain_Crunch's Avatar
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    ME Squat
    Suspended SSB GM 420 x 1 This bar always kicks my ass
    GHR 4 x 7
    Back raise + 45 3 x 10
    ABS

  11. #61
    Senior Member Captain_Crunch's Avatar
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    DE Bench
    Speed Bench 185 + 2 chains per side 3 x 9
    Tate Press 4 x 8
    Face pulls
    Thats it ran out of time as I had changed my next groups training time and forgot

  12. #62
    Senior Member Captain_Crunch's Avatar
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    DE Squat
    Speed squats 15" box 365 x 2 x 3 / 405 x 2 x 3 +green bands
    Stiffs 3 x 8
    One leged leg press 3 x 10 added 2 doubled monster minis
    ABS

  13. #63
    Senior Member Captain_Crunch's Avatar
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    Extra work
    Kettle Bell swings 4 x 15 40 lb bell
    I am going to try Kettle Bell swings for 6 weeks and see if my vertical jump improves. I am not going to do any plyos during this time to see if the swings by themselves make the improvement. To start my vertical is a pitiful 18" @ 270lbs

  14. #64
    Wannabebig Member
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    way to go!

  15. #65
    Senior Member Captain_Crunch's Avatar
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    Thanks Sarah

  16. #66
    Senior Member Captain_Crunch's Avatar
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    DE Bench
    Speed bench 185 x 3 x 3 / 205 x 3 x 3 / 225 x 3 x 3 Straight weight
    JM Press 4 x 8
    DB Rolling extentions 2 x 8
    Pull ups 4 x 7
    Shrugs 5 x 10
    Kettle Bell one arm swing and press 4 x 8

  17. #67
    Senior Member Captain_Crunch's Avatar
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    DE Squats
    Speed squats 365 x 3 x 2 / 405 x 3 x 2 plus green bands
    Wide stance GM 135 + green bands x 3 x 8
    GHR 3 x 8 body weight
    ABS

  18. #68
    Senior Member Captain_Crunch's Avatar
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    Kettle Bell swings 4 x 15 50lb bell

  19. #69
    Senior Member Captain_Crunch's Avatar
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    ME Bench
    Reverse band bench 530 x 1
    3 Board Press
    405
    x6
    x6
    x6
    x6
    x6
    Thats it

  20. #70
    Senior Member Captain_Crunch's Avatar
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    ME Squat
    SSB 15" box no briefs
    455 x 1
    505 x fail
    505 x fail

    Leg press 2 doubled average bands + 5 plates per side
    x 12
    x 12
    x 12
    Qauds were cramping in between sets

    Back raise
    x 10
    x 10
    x 10

    ABS

  21. #71
    Feasting Viking_Power's Avatar
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    Some strong stuff. You've got a ton of different work in here.
    Age: 24
    Height: 5'11"
    Weight: 215
    Deadlift: 460
    Status: Bulking

  22. #72
    Senior Member Captain_Crunch's Avatar
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    Thanks man. I try to keep variety in my training and am always switching things to where I think my weeknesses are.

  23. #73
    Senior Member Captain_Crunch's Avatar
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    DE Bench
    Speed bench 155 x 3 x 3 / 175 x 3 x 3 / 185 x 3 all + doubled minis
    Elbows in DB bench + twisted monster mini
    100
    x8
    x8
    x8

    Incline tate press 45
    x7
    x7
    x7

    Tbar rows 5 plates + doubled mini
    x8
    x8
    x8
    x8

  24. #74
    Senior Member Captain_Crunch's Avatar
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    DE Squat
    Speed squats 15" box Chocked Average Bands
    405
    x2
    x2
    x2
    425
    x2
    x2
    x2
    445
    x2
    x2
    x2
    GHR
    x8
    x8
    x8
    x7
    x7
    ABS

  25. #75
    Senior Member Captain_Crunch's Avatar
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    Kettle Bell swings
    25 , 30 ,40, 50 lb x 15 each

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