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Thread: The Stump returns...AGAIN!

  1. #451
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    Thanks coke!

    Tonight sucked...not going to post it...got a nerve pinch again doing free squats with 425...did all lower back work and went home...

    Here is a video of the 705 pull from the other night...plates are exactly 3.75"off the floor

    2000 or bust

  2. #452
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    Few side notes - that was my double ply squatter which is horrible for conv pulling, however i just got my single back with straps added on and its much easier to get to the bar...

    also an interesting observation...i measured my hip bone to my mid knee and my mid knee down to my ankle bone...i'm the exact same length as two gym partners one 6 foot and one 6'1-6'2...point being this could be another reason an ATF squat for me is only .5 - 1" below parallel and why we all use the same box height...i guess i'm just looking for excuses but it sure does suck to get down...if i can bring flexibility up it'll get easier.
    2000 or bust

  3. #453
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    4/21/13 Bench

    Felt crappy today as well. Hips were tight and painful even though i did alot of streching and foam yesterday and this morning. I cut the reps back again and saved room for the shirt.

    CGBP

    bar x 20
    135 x 5
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    350 x 1

    3 Board (pinky on ring)

    405 x 1
    440 x 1

    add katana

    495 x 2 3 board, 2 board, 1 board locked up

    didnt jack it down as much

    1 Board

    495 x 3
    495 x 3

    Reverse Band (raw)

    405 x 3
    405 x 3
    315 x 10

    Pulldowns

    125 x 10
    155 x 10
    200 x 20

    Shrugs

    375 x 10 x 3

    Hammers

    30s x 10
    40s x 10
    50s x 10
    2000 or bust

  4. #454
    Senior Member KevinStarke's Avatar
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    Awesome pull and great pressing despite feeling crappy. I need to start spitting on more weights.

  5. #455
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    I was pretty embarrased to post that but sometimes i get completely out of control LOL. Anything over 670 from the floor (or close to the floor) has been busting my balls for 2 years and i was glad i smashed that pull.
    2000 or bust

  6. #456
    Senior Member KevinStarke's Avatar
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    Looked strong man you'll have it from the floor soon enough.

  7. #457
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    4/22/13 Cube DL Week 4

    Deadlift (beltless)

    135 x 10
    135 x 3
    225 x 3
    315 x 3
    365 x 1
    405 x 1
    475 x 1
    525 x 3 x 3

    tough reps this week...

    Sumo 4" Block Pull w/ Bands (beltless)

    405 + purples x 5 x 3

    Oly Squat

    145 x 10
    195 x 10
    235 x 10
    285 x 10

    GHR

    BW x 10 x 3

    45* Raises

    BW x 50

    Totally wrecked after this. I could barely move in bed last night. Lots of hip pain. Ill deal with it.
    2000 or bust

  8. #458
    Senior Member Invain's Avatar
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    My back hurts from reading all the beltless work.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  9. #459
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    It sucks but it really forces you to use your gut. I think this has helped my lockout a bit.
    2000 or bust

  10. #460
    WBB Team Captain Coke's Avatar
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    Dig the raw deads man, impressive throughout!

  11. #461
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    Ty Coke

    4/24/13 DE Bench

    Speed Bench w/ Doubled Minis

    *done three on the smooth, three thumb from, three pinky on the ring

    bar x 10
    135 x 10
    135 + dm x 3
    185 + dm x 3 x 9

    add 80 lbs chain

    185 + dm + 80 x 1 x 9

    Seated DB OH

    40s x 10
    50s x 10
    60s x 10
    70s x 10

    Band Pushdowns

    x 80

    Pullups

    BW x 5 x 4

    CSR

    3p x 8 x 4
    2000 or bust

  12. #462
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    4/26/13 Cube Squat Week 4

    75% 8 x 2

    Squat

    bar x 15
    155 x 5
    155 x 3
    245 x 3
    295 x 3
    335 x 3
    385 x 1
    425 x 8 x 2

    Reverse Purples

    515 x 2

    Oly Squat

    245 x 5
    295 x 5
    335 x 5

    SSB Box/Foam Squat (wide stance and a little high)

    295 x 10
    335 x 10
    385 x 8

    Back Raises

    BW x 10 x 3

    Leg Raises

    BW x 10 x 3

    Quite the brutal session
    2000 or bust

  13. #463
    Senior Member KevinStarke's Avatar
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    Monster squats big man, and bands and chains on bench... Hawt.

  14. #464
    WBB Team Captain Coke's Avatar
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    Very, very nice overall bro!

  15. #465
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    Ty gentz.

    4/28/13 Bench

    Bench (pinky on ring, still a close grip for me)

    bar x 20
    135 x 10
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    355 x 3 PR i think?

    3 Board (cg)

    405 x 1
    450 x 1 PR

    Shirt

    495 x 2 not even close
    515 x 3 touched on rep 3

    Tricep Death

    225 x 5/5/5/5 chest to a 3 board
    225 x 5/5/5/5 3 board down to chest
    225 x 20

    Low Cable Row

    155 x 12 x 4

    DB Laterals

    15s x 20
    20s x 15
    25s x 12

    Hammer Curl

    20s x 20
    25s x 15
    30s x 12

    Man that shirt is scary touching. Its a very low groove id say i touched top of abs. The rep was very fast. Working on singles from here until the meet.
    2000 or bust

  16. #466
    Senior Member KevinStarke's Avatar
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    Thats a metric fuck ton of pressing, I love it. Congrats on the PR there I love CG boards and I feel you on the scary groove I remember touching on what looked and felt like my mid abdomen lol. Definitely makes you wonder how the hell its gonna come up... but it does.

    Edit: 225 x 20 after all that?
    Last edited by KevinStarke; 04-29-2013 at 11:56 AM.

  17. #467
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    yeah, ronnie coleman reps, to the chest and press 2 inches up haha. it was alot of pressing but i need it.
    2000 or bust

  18. #468
    Senior Member KevinStarke's Avatar
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    Im a big advocate of making sure you keep your pecs strong and flexible whilst training for shirted benching.

    AIN'T NOTHIN BUT A PEANUT!!! YAH BUDDY!!!

    Edit: More videos of you spitting on weights please, no spit no rep.
    Last edited by KevinStarke; 04-29-2013 at 12:43 PM.

  19. #469
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    Lmao gotta stay intense!!!

    4/29/13 Cube DL Week 5

    Speed week, supposed to be 75% for 8 singles but that came out a little heavy.

    DL 2" Deficit

    135 x 10
    135 x 5
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    405 x 1
    455 x 11 x 1

    All beltless. Very happy with these. The speed was really good and the reason for the 11 is i got a little excited and kept pulling it after 8 lol.

    Snatch Grip 2" Blocks

    300 x 15 x 2

    beltless

    SSB Narrow Stance

    155 x 6
    205 x 6
    245 x 6

    Ab Wheel

    x 10 x 3

    CG Pulldowns

    120 x 15 x 4

    Big squat on Friday. 740 briefs and wraps only. Hopefully ill crush it.
    2000 or bust

  20. #470
    Senior Member KevinStarke's Avatar
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    Ronnie yelling that with his child-voice brings joy to my soul. As for your workout.. now that is Holy Volume sir, put me to shame.

  21. #471
    WBB Team Captain Coke's Avatar
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    In your stride overall, really killer and intense training!

  22. #472
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    I have an iphone app that's just ronnie's quotes... motivational.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  23. #473
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    I gotta get that haha.

    5/1/13 DE Bench

    Buffalo Bar 5 Board

    this was a weird exercise from the thickness of the bar plus the camber in it.

    145 x 5
    195 x 5
    235 x 5
    285 x 5
    325 x 5
    375 x 5
    415 x 5
    465 x 3
    505 x 1

    Speed Bench w/ Monster Minis

    135 + mm x 9 x 3

    bad idea after those boards. terrible speed lol.

    DB Row

    100s x 10 x 3

    DB Laterals

    10s x 50

    Got tired quick tonight. Oh well.
    2000 or bust

  24. #474
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    weight this morning was 236.6; been hovering around here for a bit now. i think my body likes this weight. i still might go back on CBL post meet to shed some of the fat i put back on off.

    big squatting tonight.
    2000 or bust

  25. #475
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    5/3/13 Cube squat week 5 max

    Supposed to be 97.5 briefs and wraps but I couldn't get my briefs on. I forgot my compression shorts but even with those I doubt they would go. Idk what happen. Must be holding water.

    Squat

    Bar x 10
    135 x 5
    135 x 5
    225 x 3
    225 x 3
    315 x 3
    365 x 1
    425 x 1
    455 x 1
    485 x 1
    515 x 1

    Wraps

    545 x 1
    575 x 1 pr smoked

    Nice easy raw pr. I feel good for 600.

    475 x 3
    335 x 12

    Very light headed after this almost passed out twice. Might be dehydrated.

    Reverse hyper

    600 x 10 x 3

    Ab wheel

    X 8 x 3

    Kb front squats

    16kg x 10
    20kg x 10
    24kg x 10
    2000 or bust

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