CrashCrew's PL Training Journal pt 2 [Archive]

crashcrew56

07-10-2011, 01:28 AM

I figured I would start a new training journal, I had one before but then I blew out my knee and stopped training and then the log died, I thought I would start it up when I started training again, but got a little lazy and that never happened.

For those of you who don't know much about me, I compete in powerlifting, I've been training powerlifting specific for about 2 years now (multiply). I took a break from lifting all together last summer when I had a accident while squating and tore my ACL, MCL, and PCL, which required two surgeries to fix and a whole ton of phyiscal therapy. I'm not yet 100%, but I'm getting there, I am squatting and deadlifting again though.

Before I got injured my best lifts in meets were (approx)
Squat: 739
Bench: 545
Deadlift: 600

My current training looks kinda weird, but I have fun with it. My current split/program (whatever you want to call it) looks like this

Mon- Bench accessory day, which usually involves some sort of overhead pressing, speed bench, tricep, and shoulder work
Tues- Deadlift day- includes deadlifting, upper back work, lower back work, hams, and biceps
Wed- Misc Day- includes power cleans, box jumps, and rehab/prehab exercises for my bad knee
Thursday- Heavy Bench night- usually includes shirted benching (sometimes slingshot instead), and tricep and delt work
Friday- Misc Day #2- Upper back work, a littel biceps, and trying to teach myself how to do power snatches
Saturday- Squat Day- Back squats, front squats, and some other low back, hams, and ab work.
Sunday- Off

As you can see it's pretty all over the place, but I enjoy it and it's pretty challenging. As for gear the only equipment I wear right now is my bench shirt. As for meets, the goal is to do a push/pull in the fall, but I haven't picked one out yet.

Also, if you don't like gear or have something to say about it this journal isn't the place for it because I don't give a fuck, I enjoy wearing it, and it makes the conventional lifts much more challenging.

crashcrew56

07-10-2011, 01:35 AM

Thursday's bench workout (from what I can remember)

Bench Press
45- 20x
135- 12x
185- 8x
225- 5x
275- 3x
315- 2x
Shirt on
405- 3x To 3-board
455- 3x To a 2-board 1x, then 1-board 2x
495- 3x To 1-board
495- 3x to 1-board
495- 3x to a 1-board
shirt off
185 10x
225 10x

Pull-ups
2 sets- don't remember the reps

Hammerstrength Wide chest
A few sets of 5 with 3 plates on each side

Lateral DB Raises
3 sets of 25s for 15x

Tricep Pressdowns w/Rope.
a few sets of high reps

Good workout, tried keeping it a little lighter this week, I went pretty heavy with the shirt last week and I thought I woluld give the elbows a little bit of a rest. Also I tweaked my left pec some time ago, and this was the first time I lifted with no pain in it, so that's always a good sign

Here's video from the bench workout with my team. (I'm in the white inzer t-shirt)
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crashcrew56

07-10-2011, 01:44 AM

Friday- Misc #2 workout (I don't remember the details)

Wide Grip Pulldowns
5 sets of somewhere between 10-15 reps

Hammerstrenght Iso-Rows
4 sets of 12-15 reps

DB Curls
A few sets

Then I tried to teach myself how to do snatches

Saturday- Squat Workout

Recumbant Bike (to warm up the knee)

Back Squats
45- 20
45- 15
135- 8
225- 5
315- 3
365- 3
365- 3
365- 3

Front Squats
135- 5
185- 5
225- 5
245- 5
275- 5
275- 5

Glute Ham Raise
4 sets of 12 with the red light band

Good squat workout, the front squats were a PR. I can probably still push the weight higher on those. I forgot to do ab work today, and a I decided to be lazy and skip the prowler too.

Diabetic Muscle

07-10-2011, 07:27 PM

Good stuff man.

crashcrew56

07-11-2011, 03:53 PM

Mon- Bench Assistance

Push Press
45 15x
45 10x behind the head w/snatch grip
95 10x
135 8x
185 5x
205 3x
225 3x
245 1x
235 3x
235 3x
235 2x
145 8x (strict ohp)
145 8x (strict ohp)

Flat Bench
135 10x
135 10x
135 10x

Rolling DB Tricep Extensions
40 10x
50 8x
55 8x
55 8x
55 8x

Side Lateral Raises
30 12x
40 10x
40 10x
40 8x

Tricep Extensions with rope (recovery work)
3 sets 25 reps (dont remember the weight)

Behind the Head OHP w/snatch grip (recovery work)
45lbs 3 sets of 20

Good workout today, not sure if that 245 push press was a PR for me, I haven't been very consistant with my pressing lately so I was happy to put up the weight I did, especially since I was working off of 4 hours of sleep. Knee felt a little stiff at first, but it warmed up pretty quickly. I was smoked by the end of those sets of push press. The plan was to hit up some speed bench, but I took that 135 and did a few reps with it to test out my pec, and it still wasn't feeling right, so I think I'll hold off till next week for the speed work.

MadHatter67

07-12-2011, 12:34 PM

im glad to see that youre back to using some respectable weights, haha.

crashcrew56

07-12-2011, 12:43 PM

Tues- Deadlifts

Deadlifts
135 10x
135 5x
225 5x
315 3x
405 1x
455 3x
455 3x
455 3x

Wide Grip Pulldowns
50 20x
100 15x
140 12x
160 10x
140 10x
140 10x

Glute Ham Raise
BW 12x
BW 12x

Face Pulls
80 15x
90 15x
90 15x
90 15x

Standing Abs on Pulldown Station
50 15x
60 15x
60 15x

Squats w/yoke bar
55 5x
145 5x

Reverse Hypers
90 12x
90 12x

GHR
BW 12x
BW 12x

I was very happy with my deadlifts today, this is the easiest 455 has felt since I've come back from my injury, last time I was only able to do it for 1 set for 3 and then a 2nd set for 2. The workout wasn't exactly what I wanted to do though, I wanted to do some weighted glute ham raises, and I wanted to go heavier on the yoke bar squats, but I was running out of time and had to make this a fast paced workout. The most important thing was the deadlifts, and those turned out very well for me though.

crashcrew56

07-12-2011, 12:44 PM

im glad to see that youre back to using some respectable weights, haha.

Thanks dick, last time I checked my overhead lifts were all bettere than yours.

cook

07-12-2011, 12:45 PM

Looks like some strong guys at that gym.I will be checking your thread out Crashcrew

MadHatter67

07-12-2011, 01:05 PM

Thanks dick, last time I checked my overhead lifts were all bettere than yours.

all im saying is you used to outlift me on squats, deads, bench...pretty much everything. now all you got me on is OHP and pushpress....im coming for you!!!

nice looking workout today tho.

crashcrew56

07-12-2011, 04:29 PM

The only reason you have me in the squat and deadlift is because wrecked my knee and I'm practically starting over there. Give me time and you're going down, I will give you the bench thing though

MadHatter67

07-12-2011, 05:08 PM

haha, call it what you will...youre not the only one with some hardware in a vital joint! i keep looking forward to the challenges we sets for each other.

crashcrew56

07-12-2011, 06:48 PM

Looks like some strong guys at that gym.I will be checking your thread out Crashcrew

Good to hear

We have some strong SM competitors at the gym too
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crashcrew56

07-13-2011, 06:53 PM

Wed- Misc Workout #1

Recumbant Bike
5 minutes

Cleans
85 5x
155 3x
105 3x
245 3x
275 0x -missed
275 0x -missed
275 1x PR
275 1x
275 1x
275 1x
275 2x PR
245 3x

Box Jumps
30in box 5x
38in 5x
38in 5x
38in 4x -went for a 5th attempt, but it didn't end well

Good workout today, I was very happy about the PR, I don't think I was going to leave the gym till I hit that 275. My form sucks on cleans, and I think that's part of the problem I was having, after the first two misses I dropped my hips more and really tried to sit back, and it worked out well. A few of those reps on clean I really dropped down to catch and I can say I really earned a few of those reps. I now understand what John Broz (Pat Mendes) talks about learning a new weight. I decided to skip the knee prehab/rehab stuff today. The box jumps went well until my last rep on my last set when I missed and gave myself a nice giant bruise on my shin, I thought my jumps were feeling a little sluggish at the end of the second set, I guess I sholud've listened to my body and cut it there.

crashcrew56

07-13-2011, 08:46 PM

On a totally training unrelated note, I took my Illinois paramedic licensing exam today, I am so happy to finally be done with that, and looking forward to finally having my license in my hand.

D-NUTZ

07-13-2011, 08:54 PM

Strong cleans man. I remember back in my HS Football days ( like like half a year ago lol) I hit 255. I kind of miss them.

crashcrew56

07-13-2011, 09:48 PM

Strong cleans man. I remember back in my HS Football days ( like like half a year ago lol) I hit 255. I kind of miss them.

Thanks, this is the first time I've trained the consitantly (it's only been 4 weeks or so though) since I was in HS. They're probably one of my favorite lifts, there's something about training them that I find really fun. My form and flexibility still need some work though.

D-NUTZ

07-13-2011, 10:04 PM

Thanks, this is the first time I've trained the consitantly (it's only been 4 weeks or so though) since I was in HS. They're probably one of my favorite lifts, there's something about training them that I find really fun. My form and flexibility still need some work though.

The only time I ever did them was when we had to for strength testing. I always wondered what kind of strength I have on them if I would do them consistently. When I hit 255, it was my 2nd time doing them in 2 years. The first time was the week before when I hit 225.

crashcrew56

07-14-2011, 03:01 PM

This has nothing to do with training, but this shit is too awesome
XI_9Yxr0blo

crashcrew56

07-14-2011, 11:16 PM

Thurs- Heavy Bench Night

Bench Press
45 15x
45 10x
95 10x
135 10x
185 6x
225 5x
275 3x
315 3x
bench shirt on
405 3x 3-board press
455 2x 2-1 board press
495 1x 1-board press
545 1x 1-board press
585 1x 1-board press
shirt off
185 10x
225 10x

Band Pull Aparts
black monster mini 25x
black mm 25x
black mm 25x

Tricep Pressdowns
green average band 20x
green band 20x
green band 20x

Alright workout, I was a little disappointed with my benching today, I felt very sluggish and didn't really have any speed today. I was planning on hitting more accessories, but ended up talking with Dan McCarron (IL NAS state chair) about the strongman meet he's running, and I'll be helping at. It's probably better that I didn't do anymore other work, I think I'm in need of a deload, it's probably been 8 weeks since I've done one, I felt so good and my training was going so good that I just let it ride out.

crashcrew56

07-15-2011, 03:44 PM

Friday- Squats

Recumbent Bike
5 Minutes

Back Squats
45 20x
45 15x
45 10x
135 8x
225 5x
315 3x
315 3x
315 3x

Front Squats
135 5x
185 5x
225 5x
225 5x
225 5x
225 5x
225 5x

Reverse Hypers
50 12x
50 12x

GHR
BW 12x
BW 12x

Snatch
75 3x
75 3x
75 3x
75 3x
75 3x
75 3x

Good workout, I wanted to keep it a little lighter today since the gym is hosting a strongman comp and I'll be there helping. I can't watch my snatch, but I feel like it's getting better.

If you're in the Chicago area you should come and watch the strongman meet, it should be a good meet, Dan always puts on good meets. The gyms address is:
1450 S. East River Road, Montgomery Il
Here's some info on the meet... http://www.nastrongman.com/pdf/2011/power20112.pdf

crashcrew56

07-18-2011, 03:01 PM

Mon- Bench Accessory Day- deload workout

Strict OHP
45 15x
45 15x
85 10x
135 8x
135 8x
135 8x
135 8x

Flat Bench
45 15x
135 10x
135 10x
135 10x
135 10x

DB Lateral Raises
30 10x
30 10x
30 10x

Tricep Extensions w/rope
90 12x
90 12x
90 12x

Good workout, I kept it light since this is just a deload workout. I probably should've done some stretching too, but didn't even think about it.

robert da strongman

07-18-2011, 03:22 PM

welcome back

good training

crashcrew56

07-20-2011, 09:16 PM

Thanks

crashcrew56

07-20-2011, 09:21 PM

Wed- Deload Workout

Squats
45 15x
45 10x
45 10x
135 8x
185 5x
225 3x
275 3x

Deadlifts
135 8x
135 5x
225 5x
315 3x
365 3x

Wide Grip Pulldowns- Behind the head
50 15x
100 12x
100 12x
100 12x

Deload workout, gym was a fucking sauna today, not much more to say about that.

crashcrew56

07-21-2011, 10:20 PM

Thurs- Deload (still)

Bench
45 20x
45 10x
135 8x
185 8x
225 5x
275 3x

Curls
20 20x

Tricep Extensions w/Rope
2 set for 20reps, not sure of the weight.

Blah, another deload workout. I really wanted to hit it hard today, but didn't, looking forward to hitting it hard next week.

crashcrew56

07-25-2011, 03:31 PM

Mon- Bench Ass. Day

Standing Overhead Press (strict)
45 15x
45 10x
45 10x behind the head w/snatch grip
95 8x
135 5x
185 4x
185 5x
185 5x
185 4x
135 8x

Speed benching (middle finger on ring)
45 15x
red mini-band on
45 5x
135 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x

DB Lateral Raises
30 15x
40 10x
40 10x
40 10x

Rolling Tricep Extensions
40 10x
45 8x
55 8x
60 8x

Tricep Extensions w/ rope
Dont remember the weight, but did 3 sets of 20

Sledge Hammer work
8lb hammer 30reps each side
8lb hammer 20reps each side

Good workout today, I was happy to be back in the gym hitting it hard once again. I wanted to do a few more sets on the rolling extensions, but I have some issue going on with my hand that was causing me a lot of pain doing those, so I stopped where I did. This was the first time I've done the sledge hammer in over a year, now that I'm looking back I should've done more sets, but it was kicking my ass while I was doing it, next week the goal will be 4 sets. Also the first time I've done any speed work in a while, and I wasn't too happy with my bar speed, but I guess that'll come back with more time.

robert da strongman

07-25-2011, 03:32 PM

nice ass. work!

crashcrew56

07-26-2011, 04:13 PM

Tues- Deadlift

Warm-ups

Deadlift
135 10x
135 8x
225 5x
315 5x
365 3x
405 3x
475 3x - POST INJURY PR
455 0x
435 3x
435 3x

Wide Grip Pulldowns Behind the Head
50 15x
100 15x
120 12x
120 12x
120 12x
120 12x

Squat w/yoke bar
55 8x
145 5x
235 3x
285 3x

Standing Abs
50 15x
70 12x
70 12x
70 12x

Hammer Strength Iso Rows
90 15x
140 15x
160 12x
160 12x
160 12x

GHR
BW 12x
added red light-band
BW 10x
add red mini-band
BW 8x
BW 8x
BW 8x

DB Hammer Curls (both arms at same time)
fat grips on
35 10x
40 10x
45 8x
50 6x
fat grips off
55 7x
55 7x
55 6x

Great workout today, I was very happy with the deadlift PR today, but it smoked my ass, I knew I wasn't going to be able to pull it for another set of 3 so I dropped 20lbs, but that 455 wasn't budging, and I went down to 435 which wasn't easy either. I was also planning on pushing the prowler today, but this workout took way too long, so I'm just going to save it for tomorrow instead.

MadHatter67

07-26-2011, 05:08 PM

nice lift dude. i wish we had ghr in the gym here

robert da strongman

07-26-2011, 05:57 PM

nice pr!

i hate prowlers....

crashcrew56

07-26-2011, 07:57 PM

Thanks, not exactly where I used to be yet though, but close to my previous conventional deadlift PR of 500lb axle (even though I never used to train my conventional)

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crashcrew56

07-27-2011, 06:44 PM

Wed- Misc Workout #1

Power Snatches
75 3x
75 3x
95 3x
115 3x
145 3x
155 3x
155 3x
155 3x

Step Ups w/left leg (not sure on platform height)
BW 15x
BW 15x
45 12x
45 12x
45 12x

Box Jumps
30in 5x
38in 5x
38in 5x

Left leg balancing on disc
30 sec
35 sec
40 sec

Kneeling Jumps (video at bottom)
bw 5x
bw 5x
bw 5x

GHR
BW 12x
BW 12x
BW 12x

Back Extensions
BW 15x
BW 15x
BW 15x

Prowler
90lbs for approx 60 yards 3x

Good workout today, usually I do cleans on my wed workout, but I did something to my hand (probably while doing cleans) and it still hurts a lot to get into that position so I chose to do snatches instead. I started doing some kneeling jumps, I think I like the exercise, and I might be daring enough to use some weight next week. The knee wasn't feeling too hot, so I figured 3 sets on the prowler was enough. I'm trying to do regular glute ham raises to strengthen my hammstrings, I'm going to try and start doing them almost every workout. I added in the back extensions as recovery work, and I'm hoping if I start doing them on an almost daily basis I'll be able to increase the work capacity of my low back, because as of now it gets taxed way too easily.

Kl6ANKsqS-o

robert da strongman

07-27-2011, 07:15 PM

gotta love a good snatch

crashcrew56

07-27-2011, 08:10 PM

hahaha, that's the truth

It's a good thing I stopped my workout when I did, because my knee is in some rough shape right now

robert da strongman

07-28-2011, 09:54 AM

time for some rest, ice and painkillers

crashcrew56

07-28-2011, 11:09 PM

Thurs- Heavy Bench

Bench Press
45 15x
45 20x
135 10x
185 8x
225 5x
275 3x
315 3x
Shirt on
405 3x 1-board
455 2x 2-1-board
505 3x 1-board
505 3x 1-board
505 2x 1-board to touch (tried to touch on the 3rd rep and took the bench too low and almost dumped it)
shirt off
225 10x
225 10x

Tate Presses
45 10x
55 8x
60 7x
60 7x
60 8x

Incline DB Bench
60 20x

DB Lateral Raises
25s 3 sets 20 reps

DB Front Raises
25s 3 sets 15 reps

Face Pulls
80 15x
90 15x
90 15x

Tricep Extensions w/rope
90 20x
100 20x
100 20x

Good workout today, I was very happy with my beching strength today, on that 3rd set I attempted to touch for my 3rd rep, unfortunetly I missed, but being the first time I've tried to touch I'm not suprised it went bad. No more excuses though, I'm going to start training to touch more often until I feel comfortable with it again. Rest of the workout went all right, next time I need to go in with a better plan for my accessory work, I found myself doing a little wondering at a few points today. Also, there should be a video up soon of tonights bench workout.

robert da strongman

07-29-2011, 11:21 AM

nice bench work!

crashcrew56

07-29-2011, 02:15 PM

Thurs- Misc #2

Wide Grip Pulldowns
50 20x
100 12x
120 12x
140 10x for 4 sets

DB Rows w/chest supported on incline bench
70 12x for 4 sets

Band Pull-aparts
black monster-mini-band 20x for 3 sets

DB Curls (both arms at same time)
30 10x
45 8x
50 6x
50 6x

Good workout today, it was just an accessory day, so nothing to crazy. Looking forward to tomorrws big squat day.

crashcrew56

07-30-2011, 06:17 PM

Sat- Squats

Squats
45 10x
45 20x
135 8x
225 5x
315 3x
365 3x
365 3x
365 3x

Front Squats
135 5x
225 5x
275 3x
275 3x
285 3x

Romanian Deadlifts
135 5x
225 5x
315 5x
365 5x
365 5x
385 5x
405 5x

Standing Abs
70 15x
70 15x
70 20x
80 15x

Glute Ham Raise
BW 12x
monster mini-band 12x
mini-band + mmb 10x
mb + mmb 10x

Good workout today, I tried to push my stance out a little wider than I've been using since I came back, and it's definetly an adjustment. Also as it turns out my wider stance squatting I was doing today let me know that my hammstrings aren't as strong as I thought they were, but at the same time I felt like I used some pretty decent weight for those RDLs today, so who knows, it might just be flexibilty issue or maybe I wasnt warmed up enough and that's what made the wide stance squatting harder.

robert da strongman

07-30-2011, 07:20 PM

good work...the romanians should pay off eventually with the wide squats

crashcrew56

07-30-2011, 08:07 PM

I'm hoping they will, I'm thinking that maybe my issue with the wide stance squats might be a motor path issue more than anything.

crashcrew56

08-01-2011, 03:14 PM

Mon- Bench Ass. Day

Strict OHP
45 15x
45 10x snatch grip behind head
45 20x
85 10x
135 8x
185 3x
195 3x
195 3x
195 3x
145 10x

Speed Bench
45 10x
45 10x
red mini-bands on
45 6x
135 5x
155 3x
155 3x
155 3x
155 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x

DB Lateral Raises
35 10x
40 8x
45 8x
45 8x

Rolling Tricep Extensions
40 10x
50 8x
60 7x
65 7x
65 7x
65 6x

Tricep Extensions w/Rope
90 25x
90 25x

Sledge Hammer Work
8lb sledge 3 sets of 25 reps per side

Good workout today, usually I wave my weights for speed benching from week to week, and if you noticed I actually started out lighter on speed bench this week, I didn't up my weight from last week, but I did up my band tensions though, this week I spread out the base on the band pegs to give me more band resistance. My speed was actually pretty good this week even with the upped band tensions, next week I'll up the weight. The sledge hammer work wore my ass out today, I'm trying to stay on top of doing conditioning, I'm look at doing a push/pull meet at the end of October, and I want to compete at 220, (I currently weight 231 as of this morning), and I don't want to be cutting a lot of weight, and would much rather lose the weight now and maintain my body weight as I get closer to the meet.

crashcrew56

08-02-2011, 11:56 PM

Tues- Deadlift

Deficit Pulls 1.5inch
135 8x
mini-band on
135 5x
225 3x
275 3x
315 2x
365 2x
385 2x
405 2x
425 1x (missed on my second rep)
405 2x
405 2x
405 2x
405 1x (missed on my second rep, fell backwards)

Standing Abs
50 15x
70 12x
80 10x
80 10x

Hammerstrength Iso Rows
140 12x
180 12x
180 12x
180 12x

GHR
BW 12x
BW+25lbs 10x
BW+50 8x
BW+50 8x
BW+50 10x

DB Rows on Incline Bench
70 12x
75 10x
75 10x
75 8x

Good workout today, those deficits with bands can really be a bitch if you don't pull fast, which is something I feel like I need to work on more, so you'll probably see me pulling with bands more often in this log. On my second rep with 425 I was going halfway up and then I rounded the shit out of my lower back and dropped if from there. I felt like I made up for not being able to go as heavy with just a healthy amount of volume. Skipped out on curls, it was getting late, but I'm not too distraught about it, training biceps sucks anyways.

crashcrew56

08-03-2011, 07:15 PM

Wed- Misc Workout #1

Banded TKEs
Light band for 4 sets of 30

Step Ups w/Left Leg
BW 12x
Yoke Bar 12x
Yoke Bar 12x

GHR
10 sets of 10 reps spread throughout the workout

Box Jumps
30in 5x
38in 5x for 3 sets

Kneeling Jump Squats
BW 5x
BW 5x
BW 5x

Standing on balance disc on left leg
30 sec for 3 sets

Tire Sled Dragging
40 steps 45lbs
40 steps 70lbs
40 steps 90lbs for 4 sets

Good workout today, if you follow my log you'll notice I've dropped the power cleans, I did that for two reasons, #1 time restraints, and #2 I'm planning on doing a meet in 12 weeks or so and as I get closer to meets the more specific I try to get with my training. My goal is to try and do a total of 100 reps on the glute ham more often on my non lower body workouts to help strengthen my hamstrings.

robert da strongman

08-04-2011, 02:49 PM

good training. love doing deficit pulls. really has helped my pull.

haha...who needs curls anyway?!

robert da strongman

08-04-2011, 02:49 PM

good training. love doing deficit pulls. really has helped my pull.

haha...who needs curls anyway?!

crashcrew56

08-04-2011, 03:52 PM

Appearantly I need to do more curls since I'm not hammer curling 100s like you

robert da strongman

08-04-2011, 05:42 PM

well hammer curls are ok....haha

crashcrew56

08-04-2011, 11:30 PM

Thurs- Bench Night

Bench Press
45 20x
45 10x
95 10x
135 10x
185 8x
225 5x
275 3x
315 3x
shirt on
405 3x 3-board
455 2x 2-1-board
495 2x 1-board
545 2x 1-board
565 2x 1-board
564 2x 1-board

Tate Presses
35 15x
50 8x
60 8x
65 6x
65 7x
65 6x

Pendlay Rows
135 for 3 sets of 12

Incline DB Bench
60 20x
65 20x

Face Pulls
80 15x
90 15x
100 15x
100 15x

Tricep Pressdowns
Green Band for 2 sets of 25

GHR
BW for 6 sets of 15 and 1 set of 10 (100 reps total), done throughout the workout

Good workout today, I need to get better with my leg drive though. I'm not explosive enough on my pressing, I was still happy with my numbers though, and I'm confident the speed will come with more work on my speed benching. Accessory work went well, first time doing pendlay rows, I think I'll do them again next week, just with a little more weight, and I did another 100 reps on the GHR today.

robert da strongman

08-06-2011, 11:43 AM

nice bench!

so what would you do to help the leg drive on a bench press?

crashcrew56

08-06-2011, 06:40 PM

Just remember to actually use it, and verbal ques from my training partners

crashcrew56

08-06-2011, 06:48 PM

Saturday- Squats

Squats
45 10x
45 20x
135 10x
225 5x
315 3x
365 3x
385 3x
385 3x Post Injury PR

Front Squats
135 5x
225 5x
275 3x
295 3x
295 3x

Romanian Deadlifts
135 5x
225 5x
315 5x
365 5x
405 5x

Good workout today, I pushed the weight up on squats a little bit more today, I think I might try to hit 405 next week. I skipped out on ab work, but I think I'll be alright, I have been consistant with them for a while. Another 70 more lbs, and I think I'm going to start squatting out of a monolift once again.

crashcrew56

08-08-2011, 08:17 PM

Mon- Bench Ass.

Overhead Press
45 15x
45 10x snatch grip behind the head
95 8x
135 5x
185 2x
205 2x
205 0x
185 2x
185 2x

Speed Bench
45 15x
45 10x
mini-bands on
45 10x
135 5x
155 3x
175 3x
175 3x
175 3x
175 3x
175 3x
175 3x
175 3x
175 3x
175 3x

DB Lateral Raises
35 10x
45 8x
45 8x
30 15x

Rolling Tricep Extensions
45 10x
60 8x
60 8x
60 8x

Sledge Hammer Work
3 sets of 25x per arm w/8lb sledge

Good workout today, the OHP didn't go so well, but the speed benching went good. I kinda rushed through my ohp sets, so that might have been part of the problem. I thought my speed benching was going to go bad too, but by the time I got to the third or fourth working set it started to go a lot better, and my bar speed felt really good. I kept the accessory work a little lighter since I plan on really going heavy on bench on Thursday. For those of you reading my log are probably thinking that my bench workouts have been getting boring and stale, I've noticed the same, but with my trainig pragram I do everything in three week waves, so don't worry, next weeks training will have a few changes to it.

-BLP-

08-08-2011, 09:41 PM

i will pay to workout with you '

warrior

robert da strongman

08-08-2011, 10:12 PM

Just remember to actually use it, and verbal ques from my training partners

ah gotcha!

good training too. nice pr on the squat.

crashcrew56

08-09-2011, 06:59 PM

It's an honor hearing that from The BLP

Thanks Rob

crashcrew56

08-09-2011, 07:12 PM

Tues- Deadlifts

Deadlifts
135 10x
mini-bands added
135 5x
225 5x
225 3x
275 3x
315 3x
365 3x
405 2x
425 1x
455 1x
465 1x
455 1x

Standing Abs
50 15x
70 12x
70 12x
80 12x

Wide Grip Pulldowns- behind the head
50 15x
100 12x
100 12x
120 12x
120 12x
120 12x
130 10x

Glute Ham Raise
BW 12x
red light band 10x
purple light band 8x
purple band 8x
purple band 8x

Hammerstrength Iso Rows
90 12x
180 8x
180 8x
180 8x
180 8x

Band Pull-Aparts
black monster-mini 20x
black mmb 20x
black mmb 20x

Hammer Curls
35 10x
45 8x
55 8x
60 6x
60 6x
35 15x

Good workout today. I was trying to get my briefs on today for deadlifting (haven't worn them since june of last year when I got hurt), and I had the hardest time getting them on, and after 20 minutes of wrestling with them I tired to pull in them and it just wasn't working, they were fitting too tight. The workout ended up going good after that though, I was happy with my deadlift today.

robert da strongman

08-10-2011, 01:47 PM

definitely nice deads

crashcrew56

08-10-2011, 02:36 PM

Wed- Misc workout

Recumbant bike
5min warm-up

Glute Ham Raise
BW 10x
BW 20x
BW 20x

Soft Heel Touches
5 sets of 20 reps, worked my way up to various platform heights

Glute Ham Raise
BW 20x

Step ups
BW 15x
BW 15x
Yoke Bar 15x
Yoke bar 15x
Yoke bar 15x

Glute Ham Raise
BW 20x

Balancing on Left leg
Standing on disc 3x for 40sec each

Prowler Sled Push and Pull
90lbs on sled, 6 sets of pushing approx 85 feet and then pulling 85 feet

crashcrew56

08-10-2011, 02:42 PM

Knee felt really good today, the stability in my left leg is getting A LOT better. I took some time off from doing soft heel touches and I'm going to keep them in and really try to stay consitant with them, I also saw some videos on different ways to do them to make them more difficult. I skipped my jumping exercises today, my knee wasn't feeling so hot after last weeks workout, so I thought I go a littel easier on it today. I also meant to do 100 total reps on the GHR today, but I forgot to do one last set of 10.

robert da strongman

08-10-2011, 03:57 PM

100 reps on a GHR....crazy

crashcrew56

08-10-2011, 05:13 PM

I've become a GHR machine because I need to bring up my hams, but I think I might need to start doing reverse hypers again, I think my low back could use some more work though.

crashcrew56

08-12-2011, 11:03 PM

Fri- Bench Night

Bench Press
45 15x
45 10x
135 10x
185 5x
225 5x
275 3x
315 1x
shirt on
405 3x 3-board
455 2x 2-1 board
495 1x 1-board
545 1x 1-board
605 1x 1-board PR
505 1x (touched)

Tricep Extensions
Green average band 3 sets of 25
-supersetted w/
Band Pullaparts
Black monster mini-bad 3 sets of 25

Incline DB bench
60 18x

Great workout today, I set a PR of 605 off a 1 board, and I touched in my shirt for the first time since I've come back from my injury. Everything felt great today, and I couldn't have been happier with my benching today, I was hitting the grove in my shirt no problem and had great control over the weight. Everyone told me that I was handling 605 like it was 495. The one thing that could have been better was my bar speed on the 605, but I was a little worried about losing control of the weight and dumping it, so I didn't press as explosively as I could have.

crashcrew56

08-13-2011, 06:54 PM

Sat-Squats (had a problem with my last post and it got deleted, so I'll just go with the highlights)

Squats
worked up to 390 for 3, and then 2 sets of 400 for 3- all Post injury PRs

Front Squats
worked up to 2 sets of 295 for 3

Reverse Hyper
worked up to 2 sets of 180 for 12

Good workout, first time in the monolift since my injury, and very happy with my PR

crashcrew56

08-15-2011, 02:16 PM

Mon- Bench Assistance

Push Press
45 15x
45 10x behind the head, snatch grip
45 10x
95 6x
135 5x
185 5x
195 5x
195 5x
155 10x

Speed Bench
45 15x
45 10x
135 8x
155 5x
155 3x w/50lbs of chains
155 3x w/100lbs of chians
155 3x w/100lbs of chains
155 3x w/100lbs of chains
155 3x w/100lbs of chians
155 3x w/100lbs of chains
155 3x w/100lbs of chains
155 3x w/100lbs of chains

Cable Lateral Raises
20 12x
30 10x
40 10x
40 10x
40 12x

Tate Presses
45 10x
55 8x
60 8x
65 8x
65 8x
65 8x

Sledge Hammer Work
8lb hammer 3 sets of 30 reps per side, and 1 set of 20 reps per side.

Good work out today, I went a little lighter on the push press to help my system recover a little better from my training last week. I did up the volume and reps on the sledge hammer work, I'm thinking next week I'll push it to 5 sets of 30, and if that goes well then I start using a heavier hamer.

MadHatter67

08-15-2011, 02:27 PM

good looking lifts brother.

robert da strongman

08-15-2011, 04:25 PM

very nice bench PR

crashcrew56

08-15-2011, 09:27 PM

Those of you that follow my log might wonder why I do push press and strict OHP when I'm a powerlifter, and equipped one at that. I use those accessories to help strengthen my upper chest, shoulders, and triceps which are very important at the top position of the shirted bench. I have also found that they're great exercises for strengthening my upper back, and I've noticed that I'm 10x more stable in my shirt now. I suggest all equipped powerlifters try this out, I think they'll notice a big difference in their benching.

crashcrew56

08-16-2011, 06:16 PM

Tues- Deadlifts

Deadlifts
135 5x
135 5x
225 5x
225 5x
315 3x
suit bottoms on
365 3x
405 3x
straps up
455 3x
475 3x
495 2x Post injury PR
straps down
455 3x
455 3x

Wide Grip Pulldowns Behind the Head
50 15x
100 12x
120 12x
120 12x
120 12x

Standing Abs
50 10x
70 10x
70 10x
80 10x
80 10x

Glute Ham Raise
BW 10x
Red Light Band 10x
Purple Light Band 8x
Purple Light Band 8x
Blue Light Band 6x
Blue Light Band 7x

Hammer Strength Iso Row
90 12x
180 10x
180 10x
180 10x

Hammer Curls
35 10x
50 8x
55 8x
55 8x

Band Pull-Aparts
Black Monster Mini 3 sets of 15

Good workout today, first time trying my friends single ply metal DL suit on. I was happy with my pulling in it, it's a light deadlift suit so it wasn't too crazy trying to pull with it on. I also felt I had some good strength off the floor today, which is something I've been really trying to improve on.

crashcrew56

08-17-2011, 02:10 PM

Wed- Misc Workout

Recumbent Bike
5 min

GHR
BW 20x for 2 sets at the start of the workout
3 sets of 20 w/BW spread throughout the workout

Soft Heel Touches
BW 6 sets of 15 at varying heights

Box Jumps
30in box 8x
38in box 6x
38in box 5x
38in box 5x

Standing on left leg on balance disc
3 sets of 40 sec each

Tire Sled Drag
45lbs for 200 feet 5x

Good workout today, my balance is really getting a lot better. I also felt good on those box jumps, I think it might be time to add a few inches to those soon. I did a total of 100 reps on the GHR spread out through 5 sets of 20, those gave me a pretty good pump in my hamstrings, I'm starting to think I might have to place the machine on an incline to make these harder, or just stop doing them all the time. I also kept skipped out on step ups today, I just didn't feel like doing them, but kept up a pretty good tempo today, which is something I feel like I need to do more often.

robert da strongman

08-17-2011, 02:12 PM

nice deads. the start of a DL sucks for me. been working on that.

crashcrew56

08-18-2011, 11:41 PM

Thurs- Bench Night

Bench Press
45 20x
135 10x
225 5x
225 5x
275 3x
315 3x
shirt on
405 3x 3-board
455 3x 2-1board
515 3x 1-board
525 3x 1-board
525 3x 1-board
515 1x touched

Chest Supported DB Rows
60 12x
70 12x
75 10x
75 10x
75 10x

Key Presses
50 12x
60 12x
60 12x
60 15x

Band Pull-Aparts
Monster Mini 20x 3 sets

Tricep Extensions w/Rope
90 20x
120 20x
120 20x
120 20x

Good workout today, the 525 sets were a rep PR for me. I also touched again with a heavier weight, and I'm starting to get an idea of where I want to go with my numbers for my meet, I am thinking of opening with 515 or 525, 2nd attempt between 560-570 (a meet PR for me), and then going for 600 on my third attempt. With the numbers I have been hitting lately I see this being very possible. One thing is going to have to change unfortunetly for me to actually be able to hit these numbers in a meet, I'm going to have to start training with the texas power bar, which is a thinner bar than I've been training with. I've been using this thicket bar because it's easier on the joints, but I guess I'll have to suck it up.

crashcrew56

08-19-2011, 12:19 PM

Fri- Squats

Squats
55 10x
55 10x
145 8x
235 5x
325 3x
belt on
375 3x
415 3x POST injury PR
415 3x

Pin Pulls #4 pin + quaded mini-bands
45 5x
135 5x
225 3x
315 3x
365 3x
belt on
405 3x
405 3x
405 3x

Reverse Hyper- declined
35 15x
70 12x
70 12x
70 12x

Standing Abs
3 sets of 15- not sure of the weight used

Glute Ham Raise
BW 10x for 3 sets

Good workout today, I was extremely happy with my squatting, I felt very strong there, and I don't think I was shifting my weight, and I was doing a good job of keeping my knees out the whole way. Also during the second set of squats I was really pushing my abs out, which is something I don't think I've been doing when I squat, and I think it's really made a difference. 35 more lbs on my squating and I'll starting wearing briefs again, which is something I've really been looking forward to doing again. I felt strong with the rack pulls, and I probably could have gone heavier there, but I wanted to keep it a little lighter and really emphasize the speed on it. This was also the first time I've done a reverse hyper where the machine was angled downward, and I'm definitely a fan, it puts a lot more emphasis on the low back, which is where I'm starting to feel like I need more work at. I also kept the GHR light today, because I was at my friends gym and they had the EliteFTS GHR and I just couldn't get the foot plate set up right.

Diabetic Muscle

08-20-2011, 04:57 PM

What brief/suit combo are you going to come back into? Training is looking on point man.

crashcrew56

08-20-2011, 07:34 PM

Thanks, I feel like it really has been, and I'm lucky I have been making such good progress too.

For gear eventually I'm planning on wearing my Overkill briefs, with a Metal Ace suit. Before that will happen though I'm going to slowly work my way into more advanced gear, first I was planning on wearing this pair of Frantz briefs, then a single ply titan suit, and then from there I'll work into my Overkill briefs, and then suit and briefs.

crashcrew56

08-22-2011, 03:19 PM

Mon- Bench Assistance

Push Press
45 20x
45 10x snatch grip-behind the head
45 15x
135 5x
185 3x
205 3x
215 3x
215 3x

Speed Benching
45 20x
45 20x
135 10x
175 3x
175 3x w/50lbs of chains
175 3x w/100lbs of chains
175 3x w/100C
175 3x w/100C
175 3x w/100C
175 3x w/100C
175 3x w/100C
175 3x w/100C
175 3x w/100C
175 3x w/100C
175 3x w/100C

Cable Side Laterals
30 15x
40 10x
50 8x
50 8x
50 8x

Tate Presses
50 10x
60 8x
65 8x
70 7x
70 7x
70 7x

Sledge Hammer Work
8lb hammer for 4 sets of 30 reps per side

Good workout today, I've lowered the volume on the push press so I am better recovered for my Thursday bench workouts, I am planning on maybe even dropping another set too, as I get closer to meet time. Everything felt really good today, I felt really strong on those Tate presses today, and I upped the volume on the sledge hammer, I think next week I'll work with the heavier hammer.

crashcrew56

08-22-2011, 11:47 PM

On a side not totally unrelated to training, I just saw the new Conan movie, and it was awesome. Definetly far from the original storyline, but still good, and don't waste your money on the 3d, because there is nothing 3d about it.

ptC_KlAP_Ko

The Prodigy

08-23-2011, 03:41 PM

YAY! I just saw you have a journal on here! I am following along! Kill it buddy!!!!!!!:yep:

MadHatter67

08-23-2011, 05:16 PM

nice work man, keep pushin'!

crashcrew56

08-23-2011, 06:16 PM

Tues- Deads

Deficit Pulls- 1.5inch deficit
135 8x
135 5x
225 5x
275 3x
315 3x
315 2x w/50lbs chains
315 2x w/100C
315 2x w/150C
335 2x w/150C
365 1x w/150C
335 2x w/150C
335 2x w/150C
335 2x w/150C

Good workout, I was short on time so I had to keep my workout short to get in and out

crashcrew56

08-24-2011, 02:20 PM

Wed- Misc Workout

Recumbent Bike
5 min warm-up

GHR
BW for 5 sets of 20 spread throughout the workout

Soft Heel Touches
5 sets of 15 working my way up on platform height

Box Jumps
30in box 6x
38in box 5x
38in box 5x
38in box 0x- missed twice and didn't want to kill myself so didn't try a third

Left leg balancing on disc
3 sets of 40 seconds

Reverse Hyper
100lbs for 3 sets of 15

Foam Rolling

Good rehab workout today, I skipped out on the sled work today. I wasn't so happy with that third set of box jumps though. I added in the reverse hyper to get a little more low back and ham work since I didn't train any accessory work yesterday, and the foam rolling was added in because my IT bands and hip flexors are getting tight.

crashcrew56

08-25-2011, 05:43 PM

Benching heavy tonight, here's some motivations

1A8yxDG2wWA

ksJLhrLYMQw

crashcrew56

08-25-2011, 11:43 PM

Thurs- Heavy Benching

Bench Press
45 20x
45 10x
135 8x
225 5x
225 5x
275 3x
315 3x
shirt on
405 3x 3-board
455 2x 2-1board
495 2x 1-board
545 2x 1-board
555 2x 1-board
565 1x 1-board (tried for a double, but couldn't)
shirt off
225 10x

Hammer Strength Iso Rows
90 12x
180 12x
180 12x
180 12x

Tricep Extensions w/straight bar
50 10x
70 8x
80 7x
80 7x
80 6x

Band Pull-aparts
monster mini-band 20x
monster mini 30x
monster mini 25x

Dumbell Incline Bench
60 20x
60 20x

Hammer Curls
40 15x
45 15x

DB Lateral Raises
30 15x
30 15x

Pull-ups
BW 10x

Workout was alright, didn't exactly go how I wanted it to though, but you have good days and bad days, and I've had a lot of really good days lately, I'm bound to eventually have a bad day. Also my weight has been coming down so the bench shirt isn't going to fit as tight as it was. Part of the reason I missed that second rep on that 565 is because after the first rep I picked my feet out and moved my stance out, and once I did that my back went flat and I lost all the tightness I had there. My plan was to get down to 225 and dehydrate for the last 5lbs, yesterday I weighed 227, and after my benching today I've decided I'll just keep my weight there and lose more water when meet time comes around.

crashcrew56

08-28-2011, 02:38 PM

Sunday- Squats

Squats
60 15x
60 10x
150 8x
240 5x
belt on
330 3x
briefs on
420 3x
440 3x

GHR
BW 12x
BW 12x

Good workout today, those squats were sort of a PR, they were the heaviest I've done since I came back from injury, but I was wearing a pair of Frantz briefs, which gives about as much carryover as 2 pairs of compression shorts. I kept the volume a little lower with accessory work and squat sets because I'm deadlifting on Tuesday and right now deadlifting takes more importance than squatting since I''m deadlifting in my next meet and not squating.

crashcrew56

08-29-2011, 03:04 PM

Mon- bench ass.

Push Press
45 15x
45 10x
45 10x behind the head w/snatch grip
85 10x
135 5x
185 1x
205 1x
225 1x
225 1x

Bench Press w/fat gripz on the bar
45 10x
135 8x
185 8x
185 8x
185 8x

Cable Lateral Raises
30 12x
40 12x
40 12x
40 12x

Tate Presses
45 10x
55 10x
65 8x
70 7x
70 7x
75 6x

Tricep Extensions w/rope attachment
90 20x
100 15x

Sledge Hammer work
10lb hammer for 2 sets of 30 reps per side, and one set of 25 reps per side.

Good workout today, I didn't push the push press as heavy as a I could have, I'm trying to save my strength for Thursdays bench workout. I also decided to deload my speed work today, my elbows could really use the break, so I used the fat gripz for it which was a lot easier on the joints, and really has a very different feel. I also upped the weight on the sledge hammer, I felt like the 8lb hammer was too light.

NEEDTOBUILDMUSCLE.COM

08-29-2011, 07:31 PM

CC, you are definitely killing it! Really nice lifts there. Even though it has been some time since I was powerlifting, it really brings back memories

crashcrew56

08-29-2011, 09:41 PM

Thanks, just trying to get back to where I was pre injury

crashcrew56

08-30-2011, 09:31 PM

Tues-Deadlifts

Reverse Band Deadlifts w/green average band
245 5x
245 5x
335 3x
belt on
425 1x
suit bottoms on
475 1x
515 1x
565 1x
suit straps up
585 1x
605 1x
625 1x

Reverse Hyper
100 20x
100 20x

Standing Abs
70 10x
90 10x
90 10x
90 10x

Hammer Strength Iso Rows
90 15x
180 12x
180 12x
180 12x
180 10x

GHR
Purple light band 15x
purple light band 15x

Good workout today, I was a little short on time, so I had to cut down on some of the volume, but I was able to get as much work in as planned on the deadlifts. I was happy with my pulling today, I set up the band so I wasn't getting assistance at the top, and I was able to feel the full weight. I felt like I probably could have pushed the deadlifts a little heavier, but I really wanted to make sure I didn't miss any reps this workout, I've really had a problem with that lately when I've been deadlifting, and this time I checked my ego at the door.

crashcrew56

08-30-2011, 09:59 PM

I just found out today that I'll be fillling a contract paramedic position at a FD around here starting Sept 8th, for about a week. So, I'm going to have to make some changes to my training.

crashcrew56

08-31-2011, 10:02 PM

Wed- Misc Workout

GHR
BW 20x for 5 sets, two at the start of the workout and the other three spread throughout the workout

Soft Heel Touches
7 sets if 15 at varying height, 4 sets at the highest platform height

Box Jumps
30in box 5x
30in box 5x while holding 5lb dumbells
30in box 5x w/10lb dumbells
30in box 5x w/15lb dumbells
30in box 5x w/20lb dumbells

Balancing on discs
4 sets 35 seconds while standing on left leg

Tire Sled Drags
70lbs in the sled for 200 feet for 4 sets

Good workout today, I was surprised about how easy the box jumps with the 20lb dumbells felt, I'm planning on starting there next week and working my way up. The way I usually drag the sled is with long strides and really trying to pull with the hamstrings, it was getting tough, especially since the gym parking lot isn't flat. The sets of glute ham raise are starting to get too easy, I'm going to have to start doing something to make them harder, or just take them out of this workout.

crashcrew56

09-01-2011, 07:04 PM

Getting ready to bench, I've been working on getting bloated all day, looking to put up some big numbers

bUVaM6CdJ1I

crashcrew56

09-02-2011, 12:02 AM

Thursday- Heavy Benching

Bench Press
45 20x
45 10x
135 8x
135 5x
225 5x
275 3x
315 1x
shirt on
405 3x 3-board
455 1x 1-board
495 1x 1-board
555 1x 1-board
605 1x 1-board
635 2x 1 1/2-board w/EFS light reverse bands on
685 0x 1 1/2-board w/EFS light reverse bands- bands pulled the weight to the left

Hammerstrenght Iso Row
90 20x
200 12x
200 12x
200 12x

V-Bar Tricep Extensions w/fat grip
50 15x
70 10x
70 10x
70 10x

DB Curls (both arms at the same time)
30 15x
40 15x
40 15x

Incline DB Bench
65 20x
70 15x
70 12x

Face Pulls
90 15x
100 15x
100 15x
100 15x

Great workout tonight, I was very happy with my benching tonight, and the atmosphere in the room was unbeatable, everyone in there hit PRs tonight. The 605 tied my previous PR, but this time it felt much lighter, this is the first time I've used reverse bands on the bench in a very long time, and I was happy with the 635 for a double. The plan was to go for 665 next, and the 635 felt so great we upped it to 685 instead, but unfortunetly as I was coming up with the weight one of the bands shifted and pulled the bar to my left, and the spotters had to grab it. That was the heaviest weight I've ever handled on a bench, and even though I missed it, I still feel like it was good to handle that weight. For anyone wondering the band took off approximately 90-95lbs at the bottom, but unfortunetly the chart doesn't go below 24 inches so I can't give you a number for the lockout.

crashcrew56

09-02-2011, 01:23 AM

Forgot to add this into my post about my workout....

After last weeks bench workout where I was a little off, I think part of my problem was my weight. I was under 227 last week, and I think part of the problem with my workout (besides my left shoulder rolling forward) was that I was lighter and my shirt wasn't as tight, and leverages were a little different. So the plan this week was to bloat up for the workout, Wed morning I weighed 228, and I'm not sure where I was by the end of the day. My bloating process began Wed night when I pounded a 32oz gatorade right before I went to sleep, and then in the morning I made myself a breakfast skillet, and made sure to throw in plenty of salt, followed by another 32oz gatorade a hour later, then for lunch I was had 9oz of well seasoned ground beef, brown rice, and a liberal amount of ketchup. Then a few hours after that I ate a Combo (italian beef and italian sausage) sandwich with fries, and then a 16oz gatorade. At that point I was as heavy as I could have gotten for the workout, and at that point I was sitting at 235 (last week 231 before the workout). I might have been able to be a few pounds heavier, but unfortunately I had a lot of driving around to be doing (with no a/c), and it was one hot day here in Chicago. I think it worked out good though, I do like to feel the weight, and I don't like gear like some lifters do where it is crazy tight, so I felt like I hit a happy medium today. Next time I'm benching I'm going to make an attempt to bloat up, but without eating like shit, I might try some pedialyte, or I've also heard Gatorade makes a product called gatorlyte, and it's essentially gatorade with way more sodium and potassium, I just need to find it somewhere.

crashcrew56

09-05-2011, 10:35 PM

Just came across this site, ignore that it's a crossfitter doing it, the site still has a ton of great information. If you have any joint pain or postural issues, I would definetly suggest checking this out

www.mobilitywod.com (http://www.mobilitywod.com)

robert da strongman

09-06-2011, 12:26 PM

crashcrew56

09-06-2011, 04:59 PM

Tues- Bench Assistance

OHP w/ Fat Gripz
45 15x
45 12x snatch grip behind the head
45 12x
95 8x
135 5x
155 5x
165 5x

Speed Bench
45 10x
45 10x
added mini-band
45 8x
135 5x
155 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x

Lateral DB Raises
30 15x
40 12x
40 12x
40 12x

Rolling Tricep Extensions
40 10x
50 8x
60 7x
65 7x
65 7x
65 7x

Lots of stretching

Workout went alright today, my elbow has been in rough shape for the past few days, but I did was i could today. I felt like my speed benching went really well, I felt strong and felt like I had great speed on all of my sets. The OHP pressing with fat gripz was different, this was a movement that my ebow was really giving me a lot of trouble with, I was feeling the most pain as I was coming down with the weight, and that got me thinking that my elbow pain probably wasn't necessarily caused by the benching, I'm thinking part of it might have been from the power cleans I was doing on Friday. I cut my workout at the rolling tricep extensions because I figured my elbow had taken enough beating for the day, and I finished my workout with a lot of stretching of my shoulder/pec, because my right shoulder is rolling forward on me, and it's getting to the point where it's screwing up my benching, so I'm hoping I will be able to fix this.

crashcrew56

09-07-2011, 09:51 PM

Wed- Deadlifts

1.5inch deficit pulls
135 10x
135 5x
doubled over mini-bands added (might be considered quaded)
185 5x
225 3x
245 3x
275 3x
295 2x
315 2x
335 2x
335 2x
345 2x
345 2x
365 1x

Standing Abs
70 12x
80 12x
80 12x
80 12x

Reverse Hypers
50 15x
100 15x
150 15x
200 12x
200 12x
200 12x

Pull-ups
BW 10x

Makeshift Belt Squat (well attempted)
50 20x
100 20x (pulley machine was lifting up off the ground, decided to cut it there)

Stretching and mobility work

Good workout today, my pulling really felt stronger. Those bands really added a lot of tension to my deadlifts, I noticed I'm having trouble with not pulling evenly with both legs, I feel like that was my biggest problem with that last set, I feel like if I could've pulled evenly then I would've had that second rep. The reverse hypers really smoked my lower back, I didn't go to a full position at the top, I was really trying to focus on my lower back with these. I'm going to figure how to do belt squats at my gym, it'll just take some time, I was doing it on a plate loaded pulldown machine where you extend the pulley cable to do rows, it sounded good in my head, but didn't work out so well. I usually do a lot more upper back work, but tomorrow I'm working and I'll get my upper back work in there.

robert da strongman

09-08-2011, 02:12 PM

good training...love deficit pulls

The Prodigy

09-09-2011, 09:15 PM

Just catching up in your journal! Looks like you have had some great lifts! I have a pair of fat gripz I was going to leave out at Jakked if I ever get there again!

Keep training hard!

crashcrew56

09-09-2011, 11:25 PM

Thanks, what's taking you so long to get back there?

crashcrew56

09-09-2011, 11:25 PM

Friday- Heavy Benching

Bench Press
45 20x
45 15x
135 8x
135 5x
185 5x
225 3x
275 3x
315 3x
slingshot
335 3x
365 1x
385 1x
405 1x
425 1x

Wide Grip Pulldowns behind the head
70 15x
90 15x
110 15x
120 15x
120 15x
120 15x

Tricep Extensions
Green average band for 4 sets with 20 reps

Good workout today, benching felt good. I decided not to wear a shirt because of my elbows could use a break, and I didn't have enough spotters for it. I felt strong and fast with all my benching today, I wasn't able to get my workout in yesterday while at work unfortunetly.

crashcrew56

09-10-2011, 04:05 PM

Saturday- Squats

Squats
60 15x
60 10x
150 8x
200 5x
260 3x
310 3x
belt on
360 3x
briefs on
450 3x Post injury PR
450 3x
470 2x Postin injury PR

Reverse Hypers
100 15x
150 15x
200 15x
200 15x
240 12x
240 12x

Standing Abs
70 12x
90 12x
90 12x
90 10x

Glute Ham Raise
BW 15x
BW+25lbs 12x
BW+50lbs 12x

Good workout today, I was really happy about the PRS, I wasn't sure if I was going to hit PRs today because I had no speed on my warmup sets, but I surprised myself. For gear, I was just wearing the old pair of Frantz briefs I have, they don't give me a ton of carryover, but they're good to wear to help my ease my way back into equipment.

robert da strongman

09-12-2011, 04:05 PM

great PR's!

crashcrew56

09-12-2011, 06:04 PM

Mon-Bench Assistance

Strict OHP w/fat gripz
45 15x
45 10x
fat gripz on
95 10x
135 10x
135 8x

Speed Bench
45 15x
45 10x
mini-bands on
45 8x
135 5x
135 3x
155 3x
185 3x
185 3x
185 3x
185 3x
185 3x
185 3x
185 3x
185 3x
185 3x
185 3x
185 3x

DB Lateral Raises
35 12x
45 8x
45 8x
45 8x

Rolling Tricep Extensions
50 8x
60 7x
65 7x
70 5x
65 7x

Tricep Extensions w/rope
100 20x
100 15x

Stretching

Good workout today, I was aiming to finish my workout in a hour today, and actually did that. I started keeping tracking of the time right before I took my set of 95lbs on that OHP, I did go as heavy as I usually do on my pressing today because once again my elbow was giving me trouble, so I just kept the weight a little lighter. The speed benching was a tough one, usually for this I try to take about 30 seconds between each set, and I did that once again today, there were a few sets towards the end though where my speed really started to suffer, but it was a good that I was using a weight that was going to challenge me. I tried going for 70s on the rolling extensions, and I did get 5 reps on it, but most of the reps were sloppy so I dropped back down to 65s after that.

crashcrew56

09-13-2011, 10:11 PM

Tues- Deadlifts

Pin Pulls of #3 pin
45 10x
quaded mini-band on
45 5x
45 5x
135 5x
225 3x
275 3x
315 3x
335 3x
365 3x
385 3x
405 3x
425 3x
425 3x

Reverse Hyper
50 12x
50 12x

Standing Abs
70 12x
90 12x
90 12x
90 12x

GHR
BW 12x
red light band 10x
purple light band 10x
blue light band 8x
blue light band 8x
blue light band 8x

Good workout, felt strong on the pin pulls. Last time I did a lighter weight with a higher pin setting, so I would like to think that means I'm getting stronger. I only did the reverse hypers to loosen up my back after those deadlifts, that's why the weight is light. I also planned on doing some weighted box jumps, but the gym was a little too crowded for that. I didn't do any upper back work because I'll be working tomorrow, and the plan is to do it at work tomorrow.

In case anyone is wonder about the bands I was using today in order of band tension, the lighter ones go like this...
mini-bands
monster mini-bands
red light bands
purple light bands
blue lights bands
green average bands

crashcrew56

09-15-2011, 11:13 PM

Thurs- Bench Press

Bench Press
45 15x
45 10x
135 10x
225 5x
225 3x
275 3x
315 2x
shirt on
405 3x 3-board
455 2x 2-board
505 2x 2-board
545 2x 2-board
585 2x 2-board
605 1x 2-board (form was ugly, muscled up the first rep w/just triceps, and missed the second)

Pull-ups
BW 10x
BW 8x
BW 10x

key presses
50 12x
60 12x
60 12x
60 12x

Face Pulls
90 15x
110 15x
120 15x
120 15x
120 15x

Tricep Extensions w/rope attachment
90 15x
110 15x
110 15x
110 15x

Good workout today, I was planning on an easier day today, and I started to throw some weight on the bar, and I said fuck it and decided to push it. I felt like I could've had that 605 if my form wasn't so bad. Elbow was feeling good, and only hurting a little on lift-offs, but we will see how it really feels tomorrow morning.

Wed- Misc

Wide Grip Pulldowns
6 sets of 12 (don't remember the weight)

DB Curls
3 sets of 7

Hexagon DB Static Holds
20 each hand for 5 sets of 10-15 seconds

Did this at work, so I had limited resources to use. I like the DB holds, I just wish I had a little chalk for them.

crashcrew56

09-16-2011, 04:41 PM

Fri- Squats

Squats
60 12x
60 12x
150 8x
belt on
270 3x
320 3x
360 3x
briefs on
410 3x
450 1x
knees wrapped
480 1x
500 1x

Reverse Hypers
100 12x
150 12x
190 12x
240 12x
280 12x
280 12x
280 12x

Good workout today, now that it's all said and done I'm thinking I should have at least taken 1 more set with the 500. Today I was trying out these new knee wraps that I just got and they are intense, I didn't wrap them tight at all and I felt like they still gave me a ton of pop out of the hole. I was having some trouble with shifting my the weight to my good side again today, it's something I really need to focus on every time I get under the bar, even for warmups.

crashcrew56

09-19-2011, 07:31 PM

Mon- Bench Assistance

OHP w/fat gripz
45 15x
45 15x snatch grip behind the head
added fat gripz
45 10x
95 8x
135 5x
155 5x
175 5x
175 5x

Speed Benching
45 10x
45 10x
added mini-bands
45 5x
added mini-bands
45 5x
95 3x
135 3x
135 3x
135 3x
135 3x
155 3x
155 3x
155 3x
155 3x

DB Lateral Raises
30 15x
40 10x
40 10x
45 8x

Rolling Tricep Extensions
50 10x
60 12x
60 9x
60 10x

Good workout, I kept the volume a little shorter since I'm planning on Thursday's bench workout to be a heavy one. I went for a heavier band tension today to change it up, I think I might have another day where I load the tension up even heavier than I did today, just to try something different. I defenitly couldn't have done speed work with any more weight, a few of those reps didn't like speed benching at all, probably should have gone lighter though.

crashcrew56

09-21-2011, 05:03 PM

Wed- Deadlifts

Deadlifts
135 8x
135 5x
225 5x
275 3x
belt on
315 3x
375 3x
415 1x
485 3x Post injury PR

GHR
BW 15x
BW 15x
BW 15x

Reverse Hyper
120 12x
140 15x
140 15x
140 15x
140 15x

Good workout today, I was happy with the new deadlift PR. The goal for today was 475 for a triple, but after my set I found out when I switched bars the bar I was using was a 55lb bar and not a 45lb like I thought it was, so that was definitely a good surprise. Now I'm off to work, lets hope there aren't any fat people that need to go to the hospital, because it'll be a bitch to carry them.

Tues- Misc

Wide Grip Pulldowns- behind the head
5 sets of 15

Seated cable rows
3 sets of 12

Face Pulls
3 sets of 15

Did this one at work, good workout for what it was.

crashcrew56

09-22-2011, 11:08 PM

Thurs-Heavy Benching

Bench Press
45 15x
45 15x
135 10x
135 8x
185 5x
225 5x
275 3x
315 1x
shirt on
405 3x 1-board
455 1x 2-board
495 1x 1-board
545 1x 1-board
615 1x 1-board PR
525 1x

Hammerstrength ISO Row
90 15x
180 12x
180 12x
180 12x

Kettlebell incline bench
16kg 25x
16kg 25x
16kg 25x
16kg 25x

Tricep Extensions w/rope
100 20x
110 15x
110 15x
110 15x

Good workout today, I'm happy about the PR, and I suprised everyone when I got it. As I was coming down with the weight I came way too low with it, and was completely out of my groove, got very little pop out of the shit on my way up until I got back in my groove. I wanted to go heavier with the KB benching, but couldn't find a heavier pair so I just stuck with those and kept the rest periods short. Wanted to hit more assistance exercises, but I'm on shift tomorrow and needed to get some sleep. I'll try to hit some assistance work tomorrow at work.

crashcrew56

09-24-2011, 02:26 PM

Saturday- Squats

Squats
60-12x
60-10x
150-8x
260-5x
belt on
360-3x
410-1x
briefs on
470-3x
knees wrapped
520 1x Post injury PR
540 1x Post Injury PR

GHR
BW 12x
25lbs 8x
45lbs 8x
70lbs 8x
70lbs 8x

Good workout today, I kinda surprised myself, I was working last night and had to go out on a call at 2am, and I felt beat going into today's workout, and I ended up surprising myself and setting a new PR. Had to cut out some assistance work, I'm heading up to Milwaukee so I needed to get out of the gym a little quicker.

crashcrew56

09-27-2011, 10:49 PM

Tues-Bench Ass.

Strict OHP
45 15x
45 10x
45 15x
95 10x
135 8x
155 8x

Speed benching
45 12x
added mini-bands
45 10x
135 5x
155 3x
155 3x
155 3x
155 3x
155 3x

Tricep Extensions w/rope
4 sets of 15

Easy workout today, I'm doing deloadish workouts this week. Not sure what else to say

-BLP-

09-28-2011, 03:32 AM

gojira ,, a men of taste ,,, last album,, my fav,, seen them live twice ,,

i like animal as leaders also ,,

crashcrew56

10-01-2011, 02:03 PM

Saturday- Squats

Squats
60 12x
60 10x
60 10x
150 5x
270 5x
320 3x
360 3x
410 3x

Glute Ham Raise
BW 15x
BW 15x
BW 15x

Good workout today, the weight felt a lot easier than it has in the past. Today was the last easier workout, next week I'm probably going to be hitting the numbers I'm planning on doing for 3rd attmepts.

crashcrew56

10-03-2011, 07:32 PM

gojira ,, a men of taste ,,, last album,, my fav,, seen them live twice ,,

i like animal as leaders also ,,

I'm going to have to check them out

crashcrew56

10-03-2011, 07:33 PM

Mon- Bench Assistance

Strict OHP
45 20x
45 15x
45 10x
95 8x
95 8x
135 10x
155 8x
155 8x

Speed Benching (grip was thumbs length from smooth)
45 10x
mini-bands on
45 8x
135 5x
155 3x
155 3x
155 3x
155 3x
155 3x

DB Lateral Raises
25 15x
35 12x
35 12x
35 12x

Tricep Extensions w/rope
90 20x
100 15x
110 15x
110 15x

Good workout today, volume and intensity is down since I'm in my final weeks of trying to peak for my meet

crashcrew56

10-06-2011, 10:46 PM

Thursday- Bench Press

Bench PRess
silver EFS short bands on
255 10x
255 8x
305 5x
345 5x
395 3x
455 3x
505 0x
shirt on
545 2x 2-board
595 2x 2-board
635 2x 2-board
685 1x 2-board

Pulldowns
BW 10x
Incline DB Bench
50 20x
60 20x
Tricep Extensions w/rope
90 20x
100 20x

Good workout today, I didn't even think I was going to throw the shirt on today, worked last night and had a call come in at 130, and it was a REALLY bad call, and between the call and the critical incident stress debriefing I didn't go back to sleep. I didn't think I was even going to get in the gym today, but I went there anyways got my workout going and started to really get into it, which was probably the best thing for me, it definitely got my mind off the call I had. I have no idea how much band tension that was, whatever it was took a ton of weight off the bottom, and not a lot at the top, with the speed the reps were coming up combined with how heavy the weight was it really had an interesting feel to it. I just really hope I can do that meet, because I feel like I'll really be able to put up some good numbers.

crashcrew56

10-11-2011, 08:14 PM

Tues- Deadlifts

Deadlifts
45 10x
135 8x
135 5x
225 5x
belt on
315 3x
suit bottoms on
405 1x
straps up
495 1x
535 1x Post injury PR

Glute Ham Raise
BW 15x
blue light band 8x
blue light band 8x
blue light band 10x
blue light band 8x

Standing Abs
50 15x
70 15x
70 15x
70 15x

Hammer Curls
35 10x
45 10x
55 8x
60 7x
60 7x

Good workout today, I was very happy with my PRs and my lifting today, I've been missing a lot of workouts lately due to my work schedule, but I think that's what I needed. I feel like I still had had more weight in me for that last deadlift, so I'm thinking of planning to take 545 for my 3rd attempt at my meet. I didn't include any upper back work because I did that yesterday at work.

crashcrew56

10-17-2011, 05:07 PM

Mon- Bench Ass

Push Press
45 15x
45 10x
85 8x
135 5x
185 3x
205 3x
225 3x
245 2x rep PR

Speed Benching
45 10x
bands on
45 8x
85 5x
135 5x
155 3x
165 3x
165 3x
165 3x
165 3x
165 3x

DB Lateral Raises
35 12x
40 10x
45 10x
45 10x
45 8x

Rolling Tricep Extesions
50 10x
60 10x
60 10x
60 10x

Tricep Extensions w/rope
90 20x
100 20x
100 20x
110 15x

Good workout today, lately my workouts have been pretty lame becuase of the meet coming back, and like the saying goes you can't get any stronger in 4 weeks, but you can certaintly get weaker. Today I just said fuck it, and did a workout where I would actually challenge myself. I felt really strong today, I even set a rep PR on push press.

crashcrew56

10-18-2011, 08:13 PM

Tues- Deadlifts

Deadlifts
135 10x
135 8x
135 5x
225 5x
225 3x
belt on
315 3x
suit bottoms on
405 2x
straps up
475 1x

Wide Grip Pulldowns
50 15x
100 12x
120 10x
140 10x
140 10x
140 12x
160 10x
160 8x

Glute Ham Raise
BW 12x
w/mini-band 10x
w/blue light band 10x
w/blue light band 10x
w/blue light band 10x

DB Curls
35 12x
45 12x
50 10x
55 10x
55 8x

Good workout today, my plan was to hit my opener of 475, and I did it and it went up easily, and I feeling like I am right where I need ot be for the meet.

crashcrew56

10-20-2011, 10:46 PM

Thursday-Bench Workout

Bench Press
45 15x
135 10x
185 5x
225 5x
275 3x
315 1x
shirt on
405 3x 3-board
455 2x 2-1-board
495 1x 1-board
525 0x dumped it

Band Pull-aparts
Red band 3 sets of 20x

Tricep Extensions w/rope
3 sets of 20x w/100lbs

Today was bench openers, unfortunetly my opener of 525 didn't go as planned and I got loose in the hole and dumped it. I decided not to try and wrestle with it again, I know I can do it because I've done it before, but I think I would be better off not beating myself up trying to do it over and over again. I'm still planning on opening up with it, the only thing I'll do differently is I'll take my set of 495 to a touch instead of a 1-board, I think it'll give me a chance to make an adjustment if I need to before I go on the platform. Otherwise everything else felt light, and went really smooth

crashcrew56

10-30-2011, 06:34 PM

Meet write-up

Getting ready for weigh ins
I had to end up cutting a few lbs to make it into my weight class, I was 224 Thursday morning when I woke up first thing, then I ate 2 whole eggs and 2 egg whites, and a few glasses of water, and then I was done drinking water for the day. Then at about 2 I had a medium coffee, and at 3 I had a small chicken breast. Then I stepped on the scale and I was somehow 226.5, then I had some things to do and didn't get back on the scale again till about 7 at night and then I was still sitting at about 226.5, then I went out got some dip, and threw a ton of layers on and sat around in them for about a hour, then took a long extremely hot shower, and after that I weighed in at 224. Went to sleep, and woke up the next morning at 223, took a hot shower, threw a dip in on my way to work, and cranked the heat in my car, then while I was at work I kept a dip in for most of the time, except for the call we had. Then left work, went to go weigh in and I ended up weighing in at 218. After that I went straight to McDonald's, and slammed 2 McRibbs, then drank 2 gatorades and a pedialyte throughout the day while I was at work. The day of the meet I stepped on the scale and weighed 232, and that was before eating breakfast.

The meet
Bench went
1st attempt- 523- smoked it
2nd attempt- 562.5 missed, got called for a double pump
3rd attempt- 562.5 missed, got about an inch of my chest and I was just pinned

Deadlift
1st attempt- 485- smoked it
2nd attempt- 529- went up smooth and got 3 white lights
3rd attempt- 551- missed it, got right below my knees and then my back rounded and I couldn't pull anymore

I was happy with the meet, I think it could've been better, but I was happy since it was my first meet back. I feel like my deadlift might be stronger than I thought it was. I also think on a better day I could've had that 551 deadlift. I think my bench strength just wasn't there today, my warm-ups felt a little heavy, and by the time I got to my third attempt I must've been gassed

And for videos, unfortunetly I don't have videos of everything. There's a video of my 2nd and 3rd attempt on bench, and my 2nd and 3rd attempt on deadlift. One of my teammates has the videos, and I need her to email them to me, so I should have them shortly.

The rest of the team had a good day too, and it was a fun meet. There was a total of 70 lifters, there was 1flight of bench only, 1 of deadlift only, and 3 flights of ironman, so that made for a surprisingly long push/pull meet.