Crashcrew's PL training Journal

[crashcrew56]

I've decided to start this journal, to get some feedback from others on here, and to help me track my progress. I train in a mix of PL workouts and BB, my current split looks like this

Mon- Chest (bb workout)
Tues- Deadlifts (pl) and back (bb)
Wed- Arms (bb)
Thurs- off
Fri- Bench (pl)
Sat- Squats (pl) and legs (bb)
Sun- Off

on my bodybuilding workouts I usually keep my rep range from 8-12

On my monday bb chest workout, I usually flat bench, dumbell incline, cable flyes, and then sometimes dips or one of the hammer strength chest machines. I stick with lower volume, I only do one set to failure per exercise

Tues- I start off with a deadlift workouts and then move onto back exercises, this can vary from pulldowns, pullups, t-bar rows, rear delts, barbell rows, and dumbell rows. Usually I'll pick 3 of those exercises after a deadlift workout.

Wed-My arm workouts can really vary, I usually choose three or four exercises

Fri- It depends what's on the workout itinerary for bench, we usually train with a shirt on. Then after bench, I'll sometimes get a little tricep work in or some dips, and then a little rear delts.

Sat- Squat workouts also vary, we always squat with briefs on, but it we don't always wear a squat suit or knee wraps. After squats the workout can vary from different leg exercises

[crashcrew56]

Today I had my arm workout and finished it off with some cardio-

Tricep Extensions- 40lbs 12 reps, 40lbs 16 reps, 50lbs 12 reps, 60lbs 12 reps, 80lbs 12 reps, 110lbs 12 reps (to failure)

Alternating DB bicep curls- 30lbs 12 reps, 40lbs 10 reps, 55lbs 8 reps, 75lbs 6 reps (to failure)

Single Arm machine triceps extensions- 50lbs 12 reps, 60lbs 12 reps, 70lbs 12 reps

Hammer Strength preacher curls- 70lbs 12 reps, 90lbs 12 reps, 115lbs 12 reps (to failure)

Tricep extensions w/ rope- 40lbs 12 reps, 60lbs 12 reps, 70lbs 12 reps, 90lbs 12 reps (to failure)


Then I finish up with 30 min of incline walking for cardio

[robert da strongman]

good stuff!

[crashcrew56]

No lifting for me today, I did 30 min of incline walking first thing this morning

[SUMO]

I don't think anyone is lifting here today lol.
Good arm workout. I look forward to seeing your bench and squat workouts.

[crashcrew56]

I think bench we're going to benching with bands, and the squating with chains, not sure thoug, I kinda like the suprise when I show up to the gym on friday and saturday to see what we're going to do.

[crashcrew56]

We had a long one today:

Bench workout
Bench- 135x10, 225x4,
1 mini band 245x3 3board,
1 mb 275x3 3brd,
1.5mb 275x3 3brd,
2mb 275x3 3brd,
2.5mb 275x3 3brd

Dips w/ body weight 4 sets 30 reps

Long workout, we have a big group on fridays, though I did get to watch an 815 bench off a 3 board, we had a 5 man spot

[robert da strongman]

good benching

[crashcrew56]

Squat workout:

Squats- warmup 60lbs x10 150 x10
Briefs on:
260 x5
350 x3
460 x2
Kness wraps on
550 x2
Reverse bands on:
640 x1
690 x1
730 x1

Then 2 men pushing a chevy pickup up hill for approx 20-30 yards 3x

It's about 95 today

[robert da strongman]

who puked pushing the truck??

[crashcrew56]

almost, there was some dry heaving, and let me edit that one 6x pushing the truck

[crashcrew56]

Chest Workout:

Barbell flat bench: 135 12x, 185 12x, 225 10x, 275 6x, 315 3x, 365 1x (failed on attempt)
Barbell Incline bench: 135 12x, 185 12x, 225 12x
Hammer Strength Iso-lateral bench press: 70 (per side) 12x, 90 12x, 115 5x
Cable Flyes: 35lbs, 45lbs, 50lbs, 60lbs, 70lbs all 12x

I was a little weak today, I'm a little disapointed with the workout, I felt like sludge from the weekend and I didn't have a workout partner today. I can't be screwing around though 33 days before my first meet

[robert da strongman]

good training
i can agree the weekend took it out of me too.

[crashcrew56]

Deadlifts and Back workout:

Sumo deadlifts: 135 8x, 225 6x, Breifs on: 315 3x, 365 3x, 405 3x, 455 3x, 495 1x, 495 1x
Bodyweight pull-ups: 4set 12 reps
Bent over lateral raises: 15lbs 12x, 20lbs 12x, 25lbs 12x
Behind the head lat pulldowns: 90lbs 12x, 140lbs 12x, 140lbs 12x

[robert da strongman]

sweet training!

do you prefer sumo to conventional?

[crashcrew56]

I prefer sumo, I just started with sumo though, but I have strong glutes, quads, and hips so I thought that it would be better to start doing sumo.

[robert da strongman]

cool.
i tried once. felt strange and my hips hurt.

[crashcrew56]

yeah, my hips do hurt from it, but they don't hurt as much anymore, I think my hips just had to get used to it

[tjoe]

I was a little weak today, I'm a little disapointed with the workoutas well you should be, I felt like sludge from the weekend and I didn't have a workout partner todaythe head judge won't really care about that!. I can't be screwing around though 33 days before my first meetEXACTLY Come on now! no excuses! When you have a day liek that think about what your competitors could be doing that day!

A younger guy worked in with me and my buddy today on tire flips... man did he just wanna go home! I busted his ass a bit and managed to squeak out at least 2 more runs from him (maybe 3). Not so sure he's gonna train with us again :D But I told him the same thing. Somewhere, one of his competitors skipped it due to weather... but somewhere one of them did 1 or 2 more sets!

[crashcrew56]

Tjoe thank you, it's good to get a kick in the ass sometimes, I think everyone could use one from time to time

Todays arm workout:

Tricep Extensions- 40lbs 12x, 40lbs 16x, 60lbs 12x, 80lbs 12x,110lbs 12x (to failure)
Alternating DB bicep curls- 30lbs 12x, 45lbs 10x, 55lbs 8x, 75lbs 5x(to failure)
Single Arm machine triceps extensions- 50lbs 12x, 60lbs 12x, 80lbs 12x
Dumbell Hammer Curls- 30lbs 12x, 50lbs 10x, 75lbs 5x
Tricep extensions w/ rope- 50lbs 12x, 70lbs 12x, 90lbs 12x, 120lbs 12x
Hammer Strength preacher curls- 70lbs 12x, 90lbs 12x, 125lbs 12x (to failure)

[robert da strongman]

good arm training

next time i go DI on you

[crashcrew56]

day off today..... blah...

Tomorrow is bench and then saturday squats and maybe some deads, so atleast I have something to look forward

[crashcrew56]

Unfortanetly, before we lift we have to have a team meeting, so don't worry Sistersteel, your not the only one with coach woes

[realmccoy]

Your training looks good

[crashcrew56]

thanks realmccoy,

We had bench today, and a team meeting first everything went good, and our problems all got fixed

Bench Press: 135 10x
225 3x
275 3x
315 3x
Full Foam
365 3x
405 1x
Shirt on:
425 3x 3 board
455 3x 3 board
475 3x 3 board
425 2x 2 board-1 board

Dips w/ bodyweight: 12x, 20x, 25x

Good day, that 425 was easy, it was the deepest I've gone with a shirt on

[robert da strongman]

sick board work

[crashcrew56]

Thanks Robert, I was really happy with the bench workout, I'm finally getting the bench form down, I guess it helps that I'm not trying to bench with an Inzer Rage X anymore

[robert da strongman]

what shirt are you using?

[crashcrew56]

I'm using a hand me down Inzer Rage, the Rage X was brand new straight our of the package, it was too much shirt for me

[robert da strongman]

I'm using a hand me down Inzer Rage, the Rage X was brand new straight our of the package, it was too much shirt for me

yeah...i understand.
i literally had to stretch out my inzer champion suit with tubs of protein.

[crashcrew56]

Squat and Deadlift Workout:

Parrallel Box Squats:
135lbs 10x
185 6x
Briefs on:
260 5x
350 5x
350 w/160lbs of chains 2x
Knee Wraps on:
400 w/200lbs of chains 2x
400 w/240lbs of chains 2x
400 w/280lbs of chains 2x
420 w/280lbs of chains 2x
High Box squats:
510 w/280lbs of chains 1x
560 w/ 280lbs of chains 1x

Reverse Band Deadlifts

335lbs 4x
405lbs 2x
495lbs 2x
585lbs 2x
Suit on w/ straps down:
625lbs 1x
Straps up:
675lbs 1x
715lbs 1x
725lbs 1x

Long day, great workout though

[robert da strongman]

great workout!

[crashcrew56]

what does everyone suggest for me to do to help with my deadlifts, I'm weak at the bottom of the movement

[crashcrew56]

Chest Day:

Flat Barbell Bench:
135 12x
185 12x
225 10x
275 6x
315 3x
365 2x (second rep was assisted)
Incline Dumbell Bench
75 12x
90 12x
105 12x
115 10x
Cable Flyes
40 12x
50 12x
60 12x
70 12x
Hammer Strength Iso-Lateral Bench
45(per side) 12x
90 10x
115 8x

Good chest workout today

[crashcrew56]

Deadlift workout:

Deadlifts off the floor:
135 10x
225 5x
315 5x
315 5x
Briefs on
405 3x
455 3x
455 3x

Partial Deadlifts (Right below the knee):
495 3x
525 3x

Todays workout was kept a little lighter, I pulled really heavy on Saturday so I stayed lighter, on the last 3 sets of my workout, I would step back and completly reset after each rep, I've got a lot of strength at the top buy my bottom is my real weakness.

[crashcrew56]

Arm Workout:

Tricep Pressdowns: 40 12x, 40 16x, 60 12x, 70 12x, 90 12x, 100 12x, 110 12x,
Alternating Dumbell Bicep Curls: 30 12x, 45 12x, 55 10x, 75 5x
Machine Overhead Tricep Extensions: 100 12x, 160 12x, 220 12x
Hammer Curls: 30 12x, 50 12x, 75 5x
Tricep Extensions w/ the rope: 50 12x, 70 12x, 90 12x, 120 12x, 140 12x

[crashcrew56]

Bench Workout:

Bench Press:
135 10x
185 6x
225 4x
275 3x
315 2x Full Foam
365 2x full foam
405 1x full foam
Shirt on
425 3x 2 board
455 2x 2 board (horrible reps, needed to re-adjust the shirt)
455 2x 2 board
475 2x 2 board
505 1x 2 board

[crashcrew56]

Squat Workout

Squats:
150 10x
240 6x
Briefs on:
330 3x
380 2x
420 2x
Suit on straps down(first time wearing a suit):
470 2x
470 2x (I took the same weight twice, I needed to adjust to the suit)
Straps up, and knee wraps
510 2x
560 2x

[realmccoy]

Squat and Deadlift Workout:

Parrallel Box Squats:
135lbs 10x
185 6x
Briefs on:
260 5x
350 5x
350 w/160lbs of chains 2x
Knee Wraps on:
400 w/200lbs of chains 2x
400 w/240lbs of chains 2x
400 w/280lbs of chains 2x
420 w/280lbs of chains 2x
High Box squats:
510 w/280lbs of chains 1x
560 w/ 280lbs of chains 1x

Reverse Band Deadlifts

335lbs 4x
405lbs 2x
495lbs 2x
585lbs 2x
Suit on w/ straps down:
625lbs 1x
Straps up:
675lbs 1x
715lbs 1x
725lbs 1x

Long day, great workout though


This is a awesome workout, I am going to give this work a try when I get 280 pounds of chains.

[crashcrew56]

the sets with 135 185 260 and 350 were all done with those numbers of reps because that's what I like when I'm warming up

[crashcrew56]

Chest Today:

Barbell Flat Bench:
135 12x
135 12x
185 10x
225 8x
275 6x
315 3x
365 2x (second rep was a forced rep)

Barbell Incline Bench:
135 12x
185 12x
225 10x
245 8x

Hammer Strength Iso Lateral Bench:
70 (per side) 10x
90 10x
115 6x
125 4x

[robert da strongman]

what does everyone suggest for me to do to help with my deadlifts, I'm weak at the bottom of the movement

extend the range of motion.
have someone that knows sumo check your form



good training too!

[marcusmucheck]

squats look great!

weak at the bottom for sumo or traditional?

oleksandr kutcher (793 @ 165 sumo) said he liked standing on top of blocks and pulling traditional.

no rack pulls. he would pull sumo with the weights on blocks. heavy back extensions too

[crashcrew56]

I'm weak at the bottom on sumos

[crashcrew56]

Deadlift workout today w/chains:

Sumo Deadlifts off the floor:
135 8x
135 10x
225 4x
Briefs on:
315 3x
315 w/60lbs of chains 2x
315 w/120lbs of chains 1x
315 w/160lbs of chains 1x
Suit on w/ straps down:
315 w/200lbs of chains 1x
Straps up:
315 w/240lbs of chains 1x
315 w/280lbs of chains 1x
365 w/280lbs of chains 1x

Good workout today

[robert da strongman]

impressive work!

[crashcrew56]

Arm workout today:

Tricep Extensions:
40 12x
40 12x
60 12x
90 12x
110 12x
110 12x
Alternating Bicep Curls:
30 12x
45 10x
55 10x
75 5x
Overhead Tricep Extensions w/ the rope:
60 12x
90 12x
110 12x
130 12x
140 12x
Hammer Curls:
30 12x
40 12x
50 10x
75 6x
75 5x
Tricep Extensions w/ the rope:
50 12x
70 12x
100 12x
120 12x
140 12x
140 12x

[robert da strongman]

can you move your arms?

[crashcrew56]

Yes I can, thanks to Progenex, and most of those sets I don't go to failure on because I have to be able to bench on friday night

[crashcrew56]

Bench Workout:

Bench Press:
135 8x
225 6x
275 3x
315 3x w/ full foam
365 2x w/ full foam
405 1x w/ full foam
Shirt on
425 2x 3 board
455 2x 3 board
465 1x 3 board
495 1x 3 board
425 3x 1 board (really good reps, I did them no problem, but I really needed to readjust my shirt before that one)

Dips:
Bodyweight 15x
25lbs weighted 15x
45lbs weighted 15x

I felt like I had a good workout, my bench form is really coming together... Only one more bench workout before my first meet

[robert da strongman]

good board work!

[crashcrew56]

Squat and Deadlifts:

Squats:
150 10x
Briefs on:
240 6x
350 3x
440 3x
Reverse Bands on:
530 3x
Suit on, straps down:
570 2x
straps up and knee wraps on:
620 1x
670 1x

Sumo Deadlifts off 3inch platform:
135 3x
225 3x
315 3x
405 1x
Suit on, straps down:
495 1x
Straps up:
545 1x
585 1x

Good workout today, I was really happy with my numbers, next week I'm getting my opening numbers and then the week after is my meet. I'm really pumped about it, and I'm really excited to see what I'm going to do

[robert da strongman]

damn good lifting

[crashcrew56]

I should have some videos up soon too, we've been recording our last few workouts

[lilfella]

Keep up the good work.

[marcusmucheck]

looking strong.

[marcusmucheck]

Cashcrew,
do you like wearing gear when doing reverse bands?

lou and i used to go back and forth saying that it was over kill, depending on the band.

how do you feel about it?

[crashcrew56]

I don't really like wearing full gear w/ reverse bands, if it were up to me, I would just stick with briefs for reverse band work

[crashcrew56]

looking strong.

Thanks man, I've got my first meet coming up in a week and a half, I'm going to be competing at 220, I'm really looking forward to it.

[crashcrew56]

Bench night,

We were just working on getting openers

Bench Press:
135 10x
185 6x
225 5x
275 3x w/ full foam
315 3x w/ full foam
Shirt on:
365 1x 3 board
425 1x 3 board
465 1x 2 board
505 1x to chest, I missed it, bad form, on the way up I flared my elbows too early
475 1x to chest, I missed it, bad form again, this time I didn't tuck my elbows enough on the way down

I wasn't happy about the last 2 lifts, but I still comfident about next week

[robert da strongman]

good luck!

[crashcrew56]

Squat and Deadlift openers today

Squats:
150 8x
Briefs on
240 6x
350 3x
Knee Wraps on
460 1x
Suit on w/straps up and knee wraps
550 1x
570 1x (I smoked it)

Sumo Deadlifts:
245 2x
335 2x
Suit on w/ straps down
425 1x
Suit on w/ straps up
475 1x
525 1x

Awesome day, today went way better than last nights, maybe it was the 24 hours carbs, or maybe it was the pornstar, either way I had a great day today and I can't wait for next saturday

[robert da strongman]

good liftin!

how was the pornstar?
did you take 1 or 2?

[crashcrew56]

I only took one pill, but I think the pornstar helped, I really felt strong. That 570 was the heaviest I've gone w/ out reverse bands and I smoked that so I can't help but to think that the pornstar had a hand in improving my performance

[robert da strongman]

nice!
i like the way it clears my head...slight euphoria

[smj091977]

Nice lifts! How are those numbers going to hold in your weight class? I must admit, i know next to nothing about PLing.

[crashcrew56]

My numbers should do pretty good in my weightclass I think, especially since I'm competing in the tested division.

[crashcrew56]

Well I just weighed in today and I'm about 215lbs, I've been on a quest to carb up and rest for tomorrow

[crashcrew56]

Finally home after the meet, it was a long day, I woke up at 7 and got to the meet by 9 helped with some of the bench guys and then the first flight of full power started at noon.

I got placed second overall in the AAPF junior division, i totaled 1608

Squats:
First attempt: 550, i killed it
Second: 600 I scratched, I went way too deep
Third: 600 too easy I had at least 30 more lbs in me

Bench:
First attempt: 405 too easy
Second: 435 easy too
Third: 455 I scratched on it, I touched too low on it and didn't get much help from my shirt

Deadlift:
First attempt: 517 I killed it
Second attempt: 551 and I got it
Thirds: 573 and I got it too

We also won the team award, I had a great time at the meet and I will definetly keep competing. Now it's time to celebrate, I see a lot of tequila and beer in my future.

[robert da strongman]

congrats!

[musclegoddess65]

Finally home after the meet, it was a long day, I woke up at 7 and got to the meet by 9 helped with some of the bench guys and then the first flight of full power started at noon.

I got placed second overall in the AAPF junior division, i totaled 1608

Squats:
First attempt: 550, i killed it
Second: 600 I scratched, I went way too deep
Third: 600 too easy I had at least 30 more lbs in me

Bench:
First attempt: 405 too easy
Second: 435 easy too
Third: 455 I scratched on it, I touched too low on it and didn't get much help from my shirt

Deadlift:
First attempt: 517 I killed it
Second attempt: 551 and I got it
Thirds: 573 and I got it too

We also won the team award, I had a great time at the meet and I will definetly keep competing. Now it's time to celebrate, I see a lot of tequila and beer in my future.

NICE :beerbang: enjoy the celebration!

[smj091977]

Tequila and Beer... Tequiza!!! heh heh maybe not
Congrats on the placing! weights are damned impressive!

[crashcrew56]

congrats!


NICE :beerbang: enjoy the celebration!


Tequila and Beer... Tequiza!!! heh heh maybe not
Congrats on the placing! weights are damned impressive!


Thank you, and I did enjoy the celebration. I'm really motivated now to keep competing now after this meet, I really had a great time. The next meet is going to be November 14th and I can't wait!

[marcusmucheck]

awesome job!

[tjoe]

Fook! Sorry I'm late bro! GREAT job though! Good numbers and now you have some in the book to improve on for Nov 14th! Did someone video the lifts? Youtube? I'd like to check em out. If you have your misses on video it is a great way to analyze yourself and find what weaknesses you can focus on.

[crashcrew56]

Fook! Sorry I'm late bro! GREAT job though! Good numbers and now you have some in the book to improve on for Nov 14th! Did someone video the lifts? Youtube? I'd like to check em out. If you have your misses on video it is a great way to analyze yourself and find what weaknesses you can focus on.


Thanks man, unfortanetly the was no video tapes, but I know why I missed the one bench and the one squat. The squat I went way too low, and I had the same problem with the bench, so my shirt didn't give me much help, but I worked on the today. The meet is going to be pushed back to the 21st. I'm going to make sure that I get some videos for that meet. though

Today was my first day back in the gym, I started working with the Inzer Rage X again:

Bench:
135lb 8x
1 mini band on:
the bar 3x
95 3x
135 3x full foam
185 3x 3 board
Shirt on:
225 3x 3 board
275 3x 3 board
315 3x 3 board
365 3x 3 board

BW Pullups:
2 set 8x

Tricep extensions w/ rope:
80 12x
100 12x
120 12x

Great workout, training with the Rage X is going a lot better this time around. I was really focusing on trying to make sure I was bringing the bar straight down on my chest and not so low, like I was in the meet. I was really happy to finally get back in the gym, it might have only been a week but it felt like forever.

[crashcrew56]

Happy Independence Day!!!!

We celebrated the 4th with box squats

Squats:
60 10x
band on
60 3x
briefs on
150 3x
200 3x
290 3x
Suit on
340 3x
another band on (not sure what size, it was bigger than a mini band)
340 2x
340 2x w/ 1 mini band
340 2x w/ 2 mini bands
340 2x w/ 3 mb
340 2x w/ 4 mb
knees wrapped
390 2x w/ 4 mb

the last set was done with a total of 1 full sized band, 1 medium sized band, and 4 mini bands. Good workout today

[robert da strongman]

good couple workouts!

blow anything up?

[crashcrew56]

No, I didn't blow anything up this year

[crashcrew56]

Today was speed squats and speed pulls

Box squats:
45 10x
135 10x
185 6x
225 3x
275 3x
275 3x w/ 120lbs of chains for 6 sets

Sumo Deadlifts:
mini band on:
45 3x
135 3x
225 3x
Briefs on:
315 3x
365 2x
405 2x
455 2x
495 2x

Good workout today, it felt good to squat raw, this was the first time I've squatted raw since about the end of march

[robert da strongman]

speed work looks good

[crashcrew56]

Bench night:

Bench press:
light band on (it's like a medium sized band)
45 8x
95 6x
135 4x
185 3x
225 3x w/ full foam
Shirt on
295 3x w/ 2 board
335 3x w/ 2 board
385 3x w/ 2 board
405 3x w/ 2 board

Tricep pressdowns w/ rope:
70 12x
90 12x
110 12x
130 12x

Great workout today, I was having some trouble with a few of those shirt sets until the last set when I was holding a big breath and able to stay tight, the set went up really easy

[robert da strongman]

very nice!

another comp looming?

[crashcrew56]

I have one comp for sure in November, and there's going to push/pull in October the I might do, but I'm not sure about that one. I might compete in the push/pull because it'll be my last chance to compete as a junior, after November 5th it'll be nothing but the open division for me

[robert da strongman]

take whatever you can get.

[crashcrew56]

Another problem with me doing the October meet, is that it's an APF meet, and my gym owner is the UPA state chairman and unfortanetly there is a lot of politics and bullshit that goes along wiht it

[robert da strongman]

Another problem with me doing the October meet, is that it's an APF meet, and my gym owner is the UPA state chairman and unfortanetly there is a lot of politics and bullshit that goes along wiht it

oh yeah that will get some red lights.
thats why i like strongman, one organization.

[crashcrew56]

Squat Day:

Squats:
60 10x
150 8x
240 4x
Briefs on:
330 3x
440 3x
Suit on w/ straps down:
490 3x
Straps up and knee wraps:
540 3x
580 3x

Hammstring Curls:
70 10x
90 10x
110 10x

Good squat workout, I need to learn to handle my light weights like they're heavy, I could do a better job of holding my air

[robert da strongman]

very good squat work!
isnt that funny light weights are harder to handle.

[crashcrew56]

Yeah, it's weird the 540 felt a lot harder than the 580, I felt good after the workout and I'm really comfident about my squats considering I hit 600 in a meet and I did 96% of that for a triple

[robert da strongman]

good feeling to have those numbers going up

[crashcrew56]

very good squat work!
isnt that funny light weights are harder to handle.

A good piece of advice that relates to this, is a quote from Ernie Frantz "treat your light weights like they are heavy and your heavy weights like they're light"

[robert da strongman]

A good piece of advice that relates to this, is a quote from Ernie Frantz "treat your light weights like they are heavy and your heavy weights like they're light"

perfect quote. see more people get hurt warming up.

[crashcrew56]

Bench assistance day:

Floor Press:
mini band on:
45 8x
135 6x
155 5x
155 3x w/40lbs of chains
155 3x w/40lbs of chains
155 3x w/80lbs of chains
155 3x w/80lbs of chains
155 3x w/120lbs of chains
155 3x w/120lbs of chains
155 3x w/140lbs of chains
155 3x w/160lbs of chinas

Rock'n'Roll Press:
20lb dbs 8x
35lb dbs 8x x4 sets

Band pull aparts:
w/ mini band 2 sets 20 reps

Tricep Extensions w/ v-bar:
100lbs 12x
140lbs 12x
140lbs w/ mini-band around my neck 16 reps

[robert da strongman]

okay what is the rock n roll press?

[crashcrew56]

it's a hard one to describe, allow me to youtube it

[crashcrew56]

Ma-9KdEVtpg

It's at 35 seconds, they look a lot like lyeing tricep extensions except with a little more shoulder movement in it

[crashcrew56]

Speed Squats and Deadlifts:

Squats:
200 6x
240 3x
290 3x for 5 sets

Rack Pulls (3rd whole on the rack):
mini band on:
45 3x
Briefs on:
135 3x
225 3x
315 3x
365 3x
405 3x
495 3x

Lying hammstring curls:
70 16x
100 12x

[crashcrew56]

Bench Day

Bench Press:
135 8x
225 6x
275 3x
315 3x w/ full foam
365 1x w/ full foam
Shirt on
405 3x 3board
425 3x 3board
455 3x 3board
475 1x 3board
505 1x 3board
455 2x 2board-1board

Band pull aparts w/ 2 mini bands 2x 20
Heavy band tricep pressdowns 2x 16

[robert da strongman]

good couple workouts!

[crashcrew56]

Squat Day:

Squats:
135 8x
Briefs on
260 3x
350 3x
460 2x
Suit and wraps (straps down)
550 1x
Straps up
600 1x
640 1x and I smoked it

and just like last week the 640 was easier than the 600

[marcusmucheck]

awesome. question-

when i competed in multi ply gear and even tight single ply- i felt more comfortable with my straps down. I felt like i could get a better "lean" to sit back.

however- with the straps up i feel like im held too upright and lose all my back strength.

thoughts?

[crashcrew56]

I actually like the straps up better, the one thing I have trouble with when I put the straps is sometimes I have trouble taking a good breathe, but the suit I'm using is single play and it's not really tight. I feel like I can stay tight and in control better with the straps up

[crashcrew56]

Speed bench day:

Bench Press
95 8x
135 6x
165 3x
mini band on:
165 3x 3 sets
175 2x 3 sets
185 2x 3 sets
bands off
335 5x 4 board
355 5x 4 board
375 3x 4 board

Pull-ups:
bw 10x 3 sets

Dumbell Side raises
30 10x
40 10x 3 sets

French Bar Bicep curls:
70 12x
90 10x
110 10x
140 5x

Tricep Extensions w/ v-bar
100 12x
150 12x
150 12x w/ 1 miniband
150 12x w/ 2 minibands

[robert da strongman]

killer speed day

[crashcrew56]

Deadlifts, and Speed Squats:

Box squats w/ safety bar
155 10x
Briefs on:
245 8x
265 6x
265 3x w/120lbs chains for 4 sets, 30 sec of rest between each set and
315 3x w/120lbs chains for 2 sets, 30 sec rest
the sets of 265 and 315 were all together, I didn't take any longer of a break when I bumped the weight up

Deadlifts w/the squat bar:
150lbs 3x
240lbs 3x
330lbs 3x
380lbs 3x
380lbs 1x w/120lbs of chains, for 6 sets, 30 sec of rest between each set
420lbs 1x w/120lbs of chains
470lbs 1x w/120lbs of chains, and I missed this one
470lbs 1x w/120lbs of chains, I got it this time

Glute Ham raises:
8x 3set

Sit-ups on GHR
10x 3sets with miniband

Those glute ham raises were murder, it was the first time I've done them, I do need to do more of them though my hammies are weak.

Great workout today though!

[crashcrew56]

Bench night:

Bench Press
135 10x
225 3x
275 3x
315 3x w/full foam
365 3x w/full foam
Shirt on:
405 2x w/2 board
425 2x w/2 board
455 2x w/2 board
475 2x w/2 board
515 2x w/2 board

Dips:
BW 20x for 2 sets

Tricep Pressdowns w/ rope:
90 12x
110 12x
130 12x

Bent over DB rear delt raises
15 15x
20 15x

Good workout tonight the 515 was a PR

[crashcrew56]

Squat Day

Squats
150 8x
240 6x
350 3x
Briefs on:
460 2x
Suit on w/ straps down and knee wraps on
510 2x
Straps up
550 2x
630 2x, I smoked the first rep, but on the second nobody called my depth so I went ass to the grass and couldn't come back up

Stiff Leg DLs:
135 12x
185 12x
225 12x
275 10x
315 8x
365 6x

Walking Lunges w/ DBS
50lb dbs for approx 30 yards

I was happy with the workout for the most part, I was kinda disappointed with the second rep on the 630, but I guess I that counts as some negative work

[ANADROLicfreak]

are you training for power lifting?your a strong dude.

[crashcrew56]

are you training for power lifting?your a strong dude.


Thanks man, yeah I'm a powerlifter. I've been training in powerlifting since about April, and I've done one meet so far

[ANADROLicfreak]

well keep it up man.did you ever get your shirts?

[crashcrew56]

well keep it up man.did you ever get your shirts?

Yeah at first I was training with a hand-me-down, it was a little loose and I wasn't really getting much out of it, now I'm working with a 2-ply that fits great, it's been tough learning the shirt but I'm finally starting to get it

[ANADROLicfreak]

i was talking about the rx shirts.lol i never did understand the bench shirts.seen guys use them before they look painfull and take forever to get on.

[crashcrew56]

i was talking about the rx shirts.lol i never did understand the bench shirts.seen guys use them before they look painfull and take forever to get on.

Painful yes at times, but getting it on isn't so bad except for new ones, doing anything with a new shirt SUCKS

but, nope still no RX shirt

[ANADROLicfreak]

i would pm jeff the producer.he got me mine.

[ANADROLicfreak]

there was this fat high school foot ball player who came in our gym once.of course they were benching and he barely get 225 for 5 or 6 reps.then it took his fat ass 30min to get his bench shirt on and i think he got like 275lbs maybe once.lol i just laughed at him.he weighed over 300lbs to.

[crashcrew56]

there was this fat high school foot ball player who came in our gym once.of course they were benching and he barely get 225 for 5 or 6 reps.then it took his fat ass 30min to get his bench shirt on and i think he got like 275lbs maybe once.lol i just laughed at him.he weighed over 300lbs to.

The shirt was probably too small for him, and I think people like him have no business lifting equipped. I think a person should have a strong base before they start wearing equipment, especially the multi-ply stuff. I hate to see guys put a 2-ply bench shirt and the can barely even bench 365 with it on. People like him make powerlifters look like shit

[ANADROLicfreak]

ya if you cant even bench your bodyweight what is the point.i got tired of the arnold dick sucking thread.lol

[robert da strongman]

good training

oh yeah those GHR's are plain old sick.

[crashcrew56]

GHRs are definetly going to be staying in my routine, I tried to do them with a miniband, but that definetly wasn't going to happen, my hammies are way to weak for that

[robert da strongman]

yeah they were tough with just bodyweight!

[BrotherIron]

GHRs are definetly going to be staying in my routine, I tried to do them with a miniband, but that definetly wasn't going to happen, my hammies are way to weak for that

I'm actually going to be putting GHR in my routine starting my next wave. I was hoping to get some opinions on whether people liked them or not.

[robert da strongman]

I'm actually going to be putting GHR in my routine starting my next wave. I was hoping to get some opinions on whether people liked them or not.

they were awesome.

[crashcrew56]

Today I did a bodybuilding back and bicep workout

Wide Grip Lat Pulldowns:
100 12x
130 12x
160 12x
190 10x
200 8x

Hammer Strength Rows
140 12x
180 12x
230 12x
270 10x

Alternating DB Bicep Curls
30 12x
45 12x
60 8x
70 4x

Close Grip pulldowns
120 12x
150 12x
200 10x

Hammer Strength Bicep Curls
70 12x
90 10x
115 8x
135 6x, dropped to 115 2x


Good workout today

[ANADROLicfreak]

good workout.the bodybuilding bug has biten you.lol

[crashcrew56]

good workout.the bodybuilding bug has biten you.lol


I like to change it up from time to time, I think it's important to be balanced. Anyways I used to train like a bb for years, I just recently started the pl

[robert da strongman]

nice training

bodybuilding...lol

[crashcrew56]

nice training

bodybuilding...lol


let me edit that, it was a hypertrophy workout

[crashcrew56]

Speed Squats and Deadlifts:

Box Squats:
Green band on:
45 8x
Briefs on
135 6x
225 3x
275 2x
275 2x
315 2x
315 2x
345 2x
345 2x

Deadlifts off platform
135 3x
225 2x
315 2x
405 2x
495 2x
545 2x (missed on my second rep)

Glute Ham Raises
3 sets 8x

Sled pushes
90lbs for approx 40 yards 8x (weight was too light)

Good workout today, I wish we would have gone heavier on the sled pushes though

[ANADROLicfreak]

nice workouts.i like to see how other guys do different workout than myself.

[robert da strongman]

good work. think of the sled as recovery.

[marcusmucheck]

CC


how high was the platform or your pulls? 545 is sick off a platform!

are you pulling over 6?

[crashcrew56]

CC


how high was the platform or your pulls? 545 is sick off a platform!

are you pulling over 6?

The bar is on a platform that is about 2 inchs, my heaviest pull is 573

[crashcrew56]

ME Bench day

Bench Press:
135 8x
225 4x
275 3x
315 3x w/ full foam
365 1x w/ full foam
Shirt on:
425 3x 3board
465 3x 3board-2board (first rep was off a 3 board and the last 2 were off the 2 board
505 3x 2board

Dumbell Bench
70 12x
100 12x
115 9x

Tricep pressdowns:
90 12x
130 12x
150 12x
150 12x w/ 2 minibands, a purple and a black


Today was a good workout, it was my first day training in about a week, I was in Colorado helping my sister to move back here to Chicago, and ony the weekend I had four of my friends competing at AWPC Worlds, and they did awesome with 3 gold medals and 1 silver. After the workout we had a team meeting and no more extra monthly dues, but they are asking that we donate money whenever we need to buy new equipment. Also our team is really starting to grow, and our team is really starting to make a name for ourselves especially with 3 golds and 1 silver at world. So everyone in Illinois, watch out for Jakked Hardcore

and if anyone is intrested in getting into powerlifting or joining a team here in Illinois let me know

[robert da strongman]

nice training

i hear the strongmen there are crazy too.

[crashcrew56]

nice training

i hear the strongmen there are crazy too.

Yeah we've got a good strongman team there too, and I lot of equipment for them to train with

[crashcrew56]

Back and bicep "hypertrophy" workout

Wide grip BW Pull-ups:
10x 3 sets

DB Rear del raises:
15 12x
20 12x
25 10x
25 10x

Hammerstrength Iso-Lateral Pulldowns
140 12x
180 12x
230 8x
230 8x

Alternating Bicep Curls:
30 12x
45 10x
55 8x
65 4x
60 6x

Close Grip Pulldowns:
140 12x
190 8x

Hammer Curls:
30 12x
45 12x
55 10x
65 5x
65 4x

Preacher Curls:
80 10x
100 5x
100 5x
90 7x

Good workout today, I felt like I really needed to hammer my biceps today since my bicep training has really been lacking lately. I've lost size on my arms, and if you look back at my previous bicep training I have lost some strength too. Also from a powerlifting perspective, my bench shirt isn't as tight as it used to, and part of the reason is because my arms arn't as big

[ANADROLicfreak]

well keep up the heavy training.you will fill out that shirt in no time at all.

[robert da strongman]

good training

that slight loss in size can make the difference in a bench shirt

[crashcrew56]

The shirt doesn't fit really loose, it's just a little loose at the bottom of the sleeves, for bench shirts you want the shirt to bite at the top of the tricep and at the bottom

[crashcrew56]

Speed Squats and Deadlifts

Box Squats
Light Band on:
60 8x
Briefs on:
150 4x
200 3x
240 3x
290 2x
290 2x
330 2x
330 2x
380 2x
380 2x

Rack Pulls
Black Mini Band on:
45 3x
135 3x
225 3x
275 3x
315 3x
365 3x
405 3x
455 3x
495 3x

Standing Ab Crunchs
70 10x for 3 sets

GHR
BW 10x
W/Mini Band 10x

Good workout today, I'm definetly noticing progress on my pulls, a few weeks ago was the last time I did rack pulls w/ a miniband and it was a liter band and I only did two reps so I was happy about that today. There should be some video online soon, I'll start posting them once they're up

[ANADROLicfreak]

good training.i would love to try training like that one day.

[crashcrew56]

Well let me know the next time you're in Chicago

[ANADROLicfreak]

i am from ILL.southern.3 hours from ya.

[robert da strongman]

nice training!

[crashcrew56]

Speed/Assistance Bench Day

Close Grip Bench:
Light Band on:
45 8x
135 3x 4 board
185 3x 4 board
205 3x 4 board
225 3x 4 board

Bench Press (speed work):
mini band on:
155 5x 1 board
185 5x 1 board
225 5x 1 board
235 5x 1 board
245 5x 1 board (I shouldn't have gone this heavy, I couldn't get enough speed on it)

Barbell Rows w/cambered bar, laying on a bench:
95 12x
105 10x
115 10x
125 10x

Shrugs:
225 16x
315 10x
315 10x

Lat Pulldowns:
140 12x
160 12x

Good workout today, I shouldn't have gone as heavy on the speed work though, I couldn't get much speed out of that last set though

[ANADROLicfreak]

nice one.i hate shrugs.dont know why.maybe because they are boring.

[crashcrew56]

Yeah, I don't usually do them but it was in the workout for today so I had to do them.

Time to get ready for Tool tonight!!

[ANADROLicfreak]

lol tool is cool.who are they playing with.i saw you have a new best friend lol.

[crashcrew56]

Yeah, what a loser. Tool is playing at Lollapoloza, so there's going to be a bunch of bands, I'm going to see Rise Against too

[ANADROLicfreak]

sweet deal.beer and great music lol.

[crashcrew56]

Heavy Squat day:

Squats:
60 8x
150 6x
240 4x
330 3x
Briefs on:
420 3x
Suit on w/straps down:
470 3x
straps up knees wrapped:
560 3x
600 3x

GHR:
Bw 10x for 4 sets

Standing ab crunchs
70 12x for 3 sets


Good workout today, that was the heaviest I've gone for a triple, but I still think I could have gone heavier. All my weights are a little heavier than I posted, I don't know how much the collars weight so I just go off what I know

[ANADROLicfreak]

you are s strong dude for sure.i know i always say that but shit you push some weights on squats.

[crashcrew56]

Thanks, I have big ass and legs, so I've always been naturally a strong squatter. It also helps that my legs are really responsive to training

[ANADROLicfreak]

i have never got under even 405lbs.you have my respect.

[crashcrew56]

i have never got under even 405lbs.you have my respect.


I was able to rep 425 raw back in HS, but then I went into the Marine Corp and lost all my strength in boot camp. I never really tried to get my leg strength back until about a year ago and then I took a lot of time off my legs training. I kinda wish I would have kept up with my leg training all this time, I would really like to know where my leg strength would be at if I would have

[crashcrew56]

"hypertrophy" arm workout:

Alternatin DB curls:
30 12x
45 10x
55 10x
65 6x
65 6x

Tricep Extensions w/ v-bar
90 12x
120 12x
140 12x
150 12x
150 12x w/miniband

DB Hammer Curls:
30 12x
45 10x
55 10x
65 6x
65 8x

Overhead Tricep Extensions w/ Rope
100 12x
120 12x
140 12x
150 12x

Preacher Curls w/ french bar:
80 12x
100 10x
120 7x
120 6x

Good workout today, I can tell my bicep strength is starting to come back. I kept my tricep work a little light today, friday night is a heavy bench workout so I didn't wnat to be sore for it. I'll do some heavy tricep exercises then too

[crashcrew56]

No training for me today, blah....

but I did get to go to a restaurant taste testing today, the place is called Key Western it's owned by Portillos (for any of those who have traveled to the the Chicago area and know of it's amazingness). So even though I didn't train I succumbed to glutony which almost feels as good as getting under the bar. Tomorrow is heavy bench night, and I can't wait for that

Time for me to turn in, the Comatose is really starting to hit me

[robert da strongman]

portillos.....damn

[crashcrew56]

Heavy Bench night:

Bench Press:
45 10x
135 8x
185 6x
225 6x
Purple Light Band on:
45 4x
135 3x
185 3x
225 3x 2-board
Shirt on:
275 3x 3-board
315 3x 3-board
365 3x 3-board
405 3x 3-board

Tonights workout was alright, I shouldn't have taken the last set off a 3 board, I should have used a 2-board or more weight, but there's nohting I can do about it now though. The first couple of shirt sets were really difficult, it's really hard to use my shirt with such light weight on the bar, the more weight on the bar the easier it is to use the shirt.

14 weeks till my next meet

[ANADROLicfreak]

nice training.

[crashcrew56]

Speed Squats and Deadlifts

Box Squats:
Briefs ons:
Blue heavy band on:
60 8x
150 6x
240 3x
330 2x for 6 sets

Deadlifts
135 3x
225 3x
315 3x
405 1x
405 1x w/ 160lbs of chains for 6 sets, short rest period, there was 4 of us going on after another
Suit on:
455 1x w/160lbs of chains (straps down)
495 1x w/16lbs of chains (straps up)

Good workout today, the heavy band on the speed squats was really a lot of tension

[crashcrew56]

Bench Assistance:

Close Grip Bench:
Purple light band on:
45 5x 3board
95 5x 3board
135 5x 3board
185 3x 3board
205 5x 3board

Floor Press
45 5x w/120lbs of chains
135 5x 120lbs of chains
185 5x 120lb chains
205 5x 120lb chains
225 5x 120lb chains

Incline DB bench
65 12x
80 12x
100 12x

Dips
BW 16x
w/90lbs 8x

DB Skull Crushers
30 12x
40 10x
45 8x

Tricep Pressdowns
100 12x
130 12x
150 12x
150 12x w/ mini-band

Seated Side DB Raises
25 12x
35 12x
40 12x (last 3 reps were forced)


Good workout today

[robert da strongman]

good training sir!

[crashcrew56]

Back and bicep "hypertrophy" workout:

Wide grip pulldowns:
50 12x
140 12x
160 12x
180 10x
190 9x
190 8x

Bent over db raises
15 12x
20 12x
25 10x

Iso-later Hammer strength pulldowns:
140 12x
180 10x
230 10x

Alternating DB curls:
30 12x
45 10x
55 10x
65 6x

Palms facing, wide grip pulldown:
50 12x
140 12x
190 10x

DB Hammer Curls:
30 12x
45 10x
55 10x
65 8x

Band Pull-aparts
1 mini-band 20x
2 mini-bands 20x
2 mini-bands 20x

Preacher Curls:
80 12x
100 10x
120 6x
120 6x

Good workout today

[marcusmucheck]

looking strong!

[crashcrew56]

Thanks

[crashcrew56]

Bench Night:

Bench Press:
135 12x
185 8x
225 4x
275 3x w/full foam
Monster mini-band on:
45 5x
purple mini-band on:
45 4x
95 3x
135 3x
205 3x 3-board
Shirt on:
245 3x 3-board
285 2x 2-board
335 2x 2-board
365 2x 1 1/2-board (I know what you are all thinking, but I don't write the workouts
Bands off
455 2x 2-board-1-board (I smoked the first rep but lost the second, I broke form to try and make the bar touch and the bar got away from me)

Good workout today, we had a lot of band tension on the bar. I think if I woud have had more weight on the bar I coulld have touched a litttle easier, but the set was supposed to be a light set though.

[crashcrew56]

Speed Squats and Deadlifts:

Box Squats
Purple light band and mini-band on:
Briefs on
60 6x
150 4x
240 3x
330 2x
380 2x
380 2x
420 2x
420 2x
450 2x

Partial Deadlifts (off approx 3-4 inch boxes)
135 3x
225 3x
315 3x
Suit on
405 2x
495 2x
Straps up
555 2x
615 4x (missed on the final rep, I had about 2 more inchs before I locked it out)

Good workout today

[robert da strongman]

some good training going on

[marcusmucheck]

those pulls are sick. do you pull sumo or conv in your gear?

[crashcrew56]

Thanks, I pull sumo, I feel really strong pulling sumo, and I've gotten hurt pulling conventional before

[crashcrew56]

Back workout

Wide grip pulldowns:
50 12x
140 12x
170 12x **
170 10x **
170 10x **

T-bar rows:
45 12x
90 12x
135 12x **
160 8x **
135 12x **

Alternating DB Curls:
30 12x
45 10x
55 10x
65 6x
65 6x

Pull-ups
BW 6x
BW 6x

Reverse Curls
80 12x
100 10x
110 10x
110 10x

** = short rest periods between sets, between 60-80 seconds

Good workout today

[Nic Brunicardi]

Speed Squats and Deadlifts:

Box Squats
Purple light band and mini-band on:
Briefs on
60 6x
150 4x
240 3x
330 2x
380 2x
380 2x
420 2x
420 2x
450 2x

Partial Deadlifts (off approx 3-4 inch boxes)
135 3x
225 3x
315 3x
Suit on
405 2x
495 2x
Straps up
555 2x
615 4x (missed on the final rep, I had about 2 more inchs before I locked it out)

Good workout today
You're one strong mother...

[crashcrew56]

Thanks Nic

[crashcrew56]

Bench Assistance

Close Grip Bench
Purple light Band on (I used a different bench today, so the band was giving more tension than last week):
45 5x
95 5x 4board
135 5x 4board
185 3x 4board
205 3x 4board
225 3x 4board
255 1x 4board

Speed Bench
For the Close Grip I had the band doubled up, but it wasn't doubled up for this on
135 5x
155 5x half foam
185 5x half foam
185 5x half foam
185 5x half foam
185 5x half foam

Tricep pressdowns:
100 12x
130 12x
150 12x
150 12x w/ 1 miniband
150 12x w/ 2 minibands
150 9x w/ 3 minibands
Drop set: 150 12x

Good workout today, I wanted to get in a little more work but I got to the gym a little late

[bad bad leroy brown]

There's a date for that UPA meet. Is it at Jakked Hardcore?

[crashcrew56]

It's going to be November 21st, and it'll be at Jakked Hardcore.

Welcome to RX Leroy

[bad bad leroy brown]

It's going to be November 21st, and it'll be at Jakked Hardcore.

Welcome to RX Leroy


Good stuff!!!! I'm running 5/3/1 right now...may go in there, just Raw though.

[crashcrew56]

There will be a raw division, just like any other UPA meet

[bad bad leroy brown]

There will be a raw division, just like any other UPA meet


Larry's wee-wee just stood up........:hypno:

It's on like neckbones!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[crashcrew56]

Heavy Squat workout:

Squats
60 10x
150 8x
240 3x
330 3x
Briefs on
420 2x
Suit on, straps down
470 2x
Straps up and knees wrapped
510 1x
Reverse Bands on (monster minis)
600 1x
670 1x
760 1x

Good workout today, I felt really strong, I wanted to get some accessory work in but ran out of time. I had to get home and take care of my dog and get some homework done before I hit the bars

[robert da strongman]

nice squats....especially the reverse bands!

[crashcrew56]

nice squats....especially the reverse bands!

Thanks I was really happy about those

[crashcrew56]

Heavy Bench workout

Bench Press
135 10x
225 6x
275 3x w/full foam
315 3x 2 board
365 2x 2board
Shirt on:
425 3x 3board
455 3x 3board
495 2x 2board
515 2x 1.5-1board

Dumbell Bench
75 10x
100 10x
120 9x (last 2 were forced reps)

Dips
BW 20x
BW 20x
BW 18x

Cable Flyes
25 16x
50 12x
65 12x

Pull-ups
BW 8x

Great workout today, that 515 was a PR, it was the best bench of a 1 board so far, The shirt is really breaking in well

[robert da strongman]

congrats on the PR!

[crashcrew56]

Thanks Robert, it felt great

[crashcrew56]

Arms tongiht

Cable Pressdowns Superset with Alternatin Db curls
The top number is the cable pressdown and bottom is the curl
100 12x
30 12x
130 12x
45 10x
150 12x w/2 minibands
60 8x
150 16x w/2 minibands
60 8x
150 12x w/3 minibands
60 6x
150 12x w/3 minibands
60 7x

Tricep pressdowns w/ rope and hammer curls
Same as above
90 12x
30 12x
130 12x
45 12x
150 12x
60 8x
150 12x
60 9x

Pretty good workout today, unfortanetly this wasn't exactly what I wanted to do, but with my school work I had to make it a workout that I would be able to finish fairly quickly It worked in that sense though, I was in and out of the gym in under 45 min

[robert da strongman]

a quickie!

good stuff

[ANADROLicfreak]

Arms tongiht

Cable Pressdowns Superset with Alternatin Db curls
The top number is the cable pressdown and bottom is the curl
100 12x
30 12x
130 12x
45 10x
150 12x w/2 minibands
60 8x
150 16x w/2 minibands
60 8x
150 12x w/3 minibands
60 6x
150 12x w/3 minibands
60 7x

Tricep pressdowns w/ rope and hammer curls
Same as above
90 12x
30 12x
130 12x
45 12x
150 12x
60 8x
150 12x
60 9x

Pretty good workout today, unfortanetly this wasn't exactly what I wanted to do, but with my school work I had to make it a workout that I would be able to finish fairly quickly It worked in that sense though, I was in and out of the gym in under 45 min


nice training.hows everything going?

[crashcrew56]

I've been busy with school, besides that everythings good

[crashcrew56]

Speed Squats and Deadlifts

Squats:
Briefs on:
150 8x
240 5x
330 5x
380 5x
380 5x
380 5x
420 5x

Partial Deadlifts (off 4in box)
135 3x
225 3x
315 3x
405 2x
495 2x
545 2x
565 2x

Good workout today, it felt good to get more than 3 reps in on squats for once, but it did take a little out of my deadlift today. I don't mind though, it only matters what I end up donig in the meet

[robert da strongman]

nice lifting today.

how far are you pulling on the partials from the box?

[crashcrew56]

The wieghts are about 4 inchs higher, and I pull to lockout

[robert da strongman]

ah ok! the plates are on a box!

[crashcrew56]

Back Workout

Hang Cleans
95 10x
135 10x
185 8x
185 8x
185 10x

Pull-ups
BW 8x
BW 10x
BW 10x
BW 9x

Bent-over BB rows (underhand grip)
135 10x
185 12x
185 12x
185 12x

Bent-over DB raises
15 20x
20 16x
25 12x


Good workout today, this was the first time I've done hang cleans in years, I can thank BrotherIron for the inspiration. I think cleans will be good to help my speed on deadlifts

[crashcrew56]

Holy shit I'm sore from those hang cleans!

[robert da strongman]

hang cleans are nasty!

[crashcrew56]

I'm planning on working the hang cleans for a little while and then move onto full power cleans

[robert da strongman]

I'm planning on working the hang cleans for a little while and then move onto full power cleans

i like doing mine with a log
neutral grip is easier on my wrists

[BrotherIron]

Back Workout

Hang Cleans
95 10x
135 10x
185 8x
185 8x
185 10x

Pull-ups
BW 8x
BW 10x
BW 10x
BW 9x

Bent-over BB rows (underhand grip)
135 10x
185 12x
185 12x
185 12x

Bent-over DB raises
15 20x
20 16x
25 12x


Good workout today, this was the first time I've done hang cleans in years, I can thank BrotherIron for the inspiration. I think cleans will be good to help my speed on deadlifts

lol, yeah Hang Cleans are murder. Really be sure to get the brush on the hips and shrug like hell. And something which is key is to make sure your shoulders are over the bar, meaning in front of them. You shouldn't use your arms whatsoever in the lift. Master the technique first before you stack weight on there. Once you've gotten it down pat no matter the weight it'll feel effortless and light as a feather.

They will develop speed and neural pathways which will def help in the deadlift and imho in the squat as well.

[BrotherIron]

i like doing mine with a log
neutral grip is easier on my wrists

It's a totally different movement doing a log clean and a bar clean. Really work on your wrist flexibility. That was my big issue.

[crashcrew56]

lol, yeah Hang Cleans are murder. Really be sure to get the brush on the hips and shrug like hell. And something which is key is to make sure your shoulders are over the bar, meaning in front of them. You shouldn't use your arms whatsoever in the lift. Master the technique first before you stack weight on there. Once you've gotten it down pat no matter the weight it'll feel effortless and light as a feather.

They will develop speed and neural pathways which will def help in the deadlift and imho in the squat as well.


I'm pretty rusty on the hang cleans, I think I'll have my form back in the next few workouts

Do you clean with a belt on?

[Northman]

Wow great job, first time seeing this journal for myself.

Your one strong mofo

[BrotherIron]

I'm pretty rusty on the hang cleans, I think I'll have my form back in the next few workouts

Do you clean with a belt on?

Absolutely not. No belt, wraps, straps, nutin. Just chalk and that's it.

[BrotherIron]

I'm planning on working the hang cleans for a little while and then move onto full power cleans

Do you problems getting into position? If not, you don't have to wait to do power cleans. Just make sure you start with a super arched back and with your shoulders out in front of the bar.

[Strikerrjones]

How far off is your meet? You are ridiculously strong, good work.

[crashcrew56]

Do you problems getting into position? If not, you don't have to wait to do power cleans. Just make sure you start with a super arched back and with your shoulders out in front of the bar.


My problem is I don't finish with my elbows as high as they should be

[crashcrew56]

Wow great job, first time seeing this journal for myself.

Your one strong mofo

Thanks


How far off is your meet? You are ridiculously strong, good work.

I'm 11 or 10 weeks out from the meet, thanks I try

[BrotherIron]

My problem is I don't finish with my elbows as high as they should be

Hmmm....When you finish are you trying to hold the bar completely in your hands, like tight fisted? The bar should be just on the edge of the fingers. I see some people have this probelm b/c they try to grab the bar at the finish of the clean instead of have it hang on and rest on your clavicles.

[robert da strongman]

It's a totally different movement doing a log clean and a bar clean. Really work on your wrist flexibility. That was my big issue.

truth to that!
something to add to my training.

[BrotherIron]

truth to that!
something to add to my training.

Yeah def. I can clean with a bar but can't clean with a log to save my life. Totally different technique involved for that.

[crashcrew56]

Hmmm....When you finish are you trying to hold the bar completely in your hands, like tight fisted? The bar should be just on the edge of the fingers. I see some people have this probelm b/c they try to grab the bar at the finish of the clean instead of have it hang on and rest on your clavicles.


No, I have it on my fingertips

[BrotherIron]

No, I have it on my fingertips

When you shrug like hell are you coming up on your tip toes or even off the floor completely? You may not be pulling the bar high enough so you catch it with your elbows low.

[robert da strongman]

Yeah def. I can clean with a bar but can't clean with a log to save my life. Totally different technique involved for that.

still have to get the elbows thru. arch the back insanely to get it on the clavicles.

[crashcrew56]

When you shrug like hell are you coming up on your tip toes or even off the floor completely? You may not be pulling the bar high enough so you catch it with your elbows low.

I do come off my feet

How low do you drop when you catch the bar?

[crashcrew56]

Bench Assistant workout:

Bench Press
Monster mini-band on:
45 10x
135 3x 3-board
185 3x 3-board
225 3x 3-board
245 3x 3-board
245 3x 3-board
265 2x 3-board (i failed on my second rep)
Monster mini off
1/2 of a miniband on
185 5x
185 5x
185 5x
185 5x
185 5x

One Arm Tricep Extensions w/ underhand grip
40 16x
50 12x
60 12x
60 12x

DB Side Raises
25 12x
30 12x
35 10x
35 8x
35 8x

Tricep Extensions w/ rope
100 12x
130 12x
150 12x


Good workout today, I'm disappointed by the weight I was using on the side raises, I've really lost a lot of strength by not training shoulders regularly.

[robert da strongman]

good training

i like doing side raises with a cable. keeps tension on the delt.

[crashcrew56]

good training

i like doing side raises with a cable. keeps tension on the delt.


I think I'll be alternating each week for my shoulder work

[crashcrew56]

Heavy Squats:

Back Squats:
150 8x
150 4x
Briefs on
260 3x
350 3x
460 2x
Suit on straps down:
510 2x
straps up and knees wrapped
550 2x
610 3x (I almost passed out after the set was over, my eyesight was looking like I was under water)

Hammstring curls
80 12x
80 12x

Good workout today, the squat today was a PR. Also I got to meet Branch Warren and his wife today at the gym, he was getting a workout in before his guest posing tonight. That dude is HUGE and really cool

[robert da strongman]

sweet squats!

[BrotherIron]

I do come off my feet

How low do you drop when you catch the bar?

That is dependant on how high you pull the bar where you brush the hips. You should get the hip brush at the waist basically and be dropping under the bar after the second pull. If your hip brush is low you'll have to sneak under the bar as fast as possible and have to drop really low to be able to sneak under it in time.

You pull the bar as high as possible but remember to NOT use your arms. If you feel it in your arms at all you're doing it wrong bud. You slowly bring the bar to the knees and your shoulder is over the bar the entire time. You bring your knees back and during the second pull you curl your wrists back to get that brush at the hips. To get the brush high, you shrug like hell, hard and fast while keeping your arms completely straight and coming up on your toes all at the same time. Than you drop under the bar and catch it in the hole.

[crashcrew56]

That is dependant on how high you pull the bar where you brush the hips. You should get the hip brush at the waist basically and be dropping under the bar after the second pull. If your hip brush is low you'll have to sneak under the bar as fast as possible and have to drop really low to be able to sneak under it in time.

You pull the bar as high as possible but remember to NOT use your arms. If you feel it in your arms at all you're doing it wrong bud. You slowly bring the bar to the knees and your shoulder is over the bar the entire time. You bring your knees back and during the second pull you curl your wrists back to get that brush at the hips. To get the brush high, you shrug like hell, hard and fast while keeping your arms completely straight and coming up on your toes all at the same time. Than you drop under the bar and catch it in the hole.


Do you wear a belt when you clean?

[BrotherIron]

Do you wear a belt when you clean?

Nope sure don't bud. If you're going to wear a belt you NEED to wear a oly weightlifting belt. Schiek is best belt to wear for oly lifting.

[crashcrew56]

I was wearing a 10mm powerlifting belt, and it got in the way a few times, I think I'll have to clean without it next time then

[BrotherIron]

I was wearing a 10mm powerlifting belt, and it got in the way a few times, I think I'll have to clean without it next time then

Yup, you cant wear a PL belt when trying clean and jerk or snatch b/c the bar should literally be up against your body the entire time. The closer you keep the bar to the body the easier it is lift the weight. The belt will get stuck on a PL belt.

[crashcrew56]

Heavy Bench:

Bench Press:
135 10x
Blue light band on:
45 5x
Mini-band on:
45 5x
95 4x
135 3x
185 3x 2-board
Shirt on
225 3x 3-board
275 3x 2-board
315 3x 1 1/2-board
335 3x 1 1/2-board

Dips
BW 20x

Tricep Pressdowns:
130 20x

Good workout today, there was really a lot of band tension on that bar

[robert da strongman]

killer bench!

[crashcrew56]

Speed Squats and deadlift workout

Box Squats:
60 8x
Briefs on
150 4x
150 3x w/60lbs of chains
240 3x w/60lbs of chains
240 3x w/120lbs of chains
330 3x w/120lbs of chains
380 3x w/120lbs of chains
380 3x w/120lbs of chains
420 3x w/120lbs of chains


Deadlifts w/weight on 2-3inch boxes
135 3x
225 3x
315 3x
Suit bottoms on
405 3x
455 3x
495 3x
565 2x
565 3x


Good workout today, I'm working on squatting with a lower bar postition, it felt weird at first. I'm going to try it out for the next few weeks and see how it feels

[artificialaspirations]

nice lifts man how long you been training?

What is height weight?

[crashcrew56]

Thanks, I've been training for a little over 9 years now, but after 4 years of training I went into Marine Corp boot camp, and that kinda set me back a bit. I'm 5'10 and I weight 220lbs

[crashcrew56]

Bench Assistance Workout

Bench Press w/2 second pause at chest
135 10x
185 6x
225 3x
225 5x w/100lbs of chains
255 3x w/100lbs of chains
225 3x w/100lbs of chains
225 4x w/100lbs of chains
255 3x w/100lbs of chains


JM Press and Tricep Pressdowns w/band superset
JM Press: 115 10x
Tricep Pressdowns: Light band 20x w/5 second pause at the lockout on the last rep
I did 3 sets of that

Cable Flyes
60 12x
70 12x
70 12x
70 12x


Good workout today, it went quick too, which is always a good thing

[robert da strongman]

killer training

[Northman]

So are the flys there as like a little touch of bodybuilding, or are they there for strength purposes?

[crashcrew56]

So are the flys there as like a little touch of bodybuilding, or are they there for strength purposes?


They are only there for hypertrophy work

[crashcrew56]

Mondays shoulder workout

Seated military press:
30 12x
50 12x
70 12x
90 12x

DB Side Raises
30 12x
35 10x
35 10x

DB Front Raises
30 12x
35 12x
40 12x
45 10x


It was a good workout, my delt strength is coming back.

[crashcrew56]

Heavy Squat Workout

Squats
150 10x
Briefs on
240 3x
290 3x w/120lbs of chains
380 3x w/120lbs of chains
suit on, straps down
420 3x w/120lbs of chains
470 3x w/120lbs of chains
470 3x w/120lbs chains
Straps up
510 3x w/120lbs of chains
straps back down
450 5x w/120lbs of chains

Good workout, I'm still working on getting comfortable with a low bar. My first few sets I went with the bar too low, and I almost lost it on the first set of 470 and hard to rack it and then take it again to finish my last few reps. And thanks to that I got a pump in my legs, which made the suit extra tight when the straps went up, I didn't like that though I had trouble taking a good breath for those 3 reps

[robert da strongman]

sick work!

my double layer suit is a bitch for cutting off my air.

[crashcrew56]

sick work!

my double layer suit is a bitch for cutting off my air.


Thanks, usually my suit doesn't cut my air, but thanks to that pump I got it did. Does your suit have velcro shoulder straps?

[robert da strongman]

Thanks, usually my suit doesn't cut my air, but thanks to that pump I got it did. Does your suit have velcro shoulder straps?

wish it did.
have to watch my weight when i use it. 5lbs can mean not even getting the straps up:mad:

[crashcrew56]

wish it did.
have to watch my weight when i use it. 5lbs can mean not even getting the straps up:mad:


My next suit will definetly have velcro straps

[crashcrew56]

Back and biceps

Hang Cleans
95 10x
135 10x
185 6x
205 6x (I was able to complete this set, but I feel like it was too heavy, I was felt like I was squatting down too deep to catch the weight)
185 6x

Pull-ups
BW 10x
BW 10x
BW 12x
BW 12x

Alternating DB curls
30 10x
45 10x
60 8x

Pull Downs
50 10x
140 10x
160 10x
160 10x

Hammer Curls:
30 10x
45 10x
55 10x

Alright workout today

[robert da strongman]

good work.

nice cleans.

[crashcrew56]

Heavy Bench Night

Bench Press
135 10x
225 6x
275 3x
315 3x off a foam roll
365 2x off a foam roll
Shirt on:
405 2x 2-board
455 2x 2-board
475 2x 2-board
515 2x 1 1/2-board
525 1x 1-board

Triceps pressdowns w/rope supersetted with bent over db raises
100 12x
-20 12x
120 16x
-25 12x
140 12x
-30 10x
140 12x
-30 10x

Good workout tonight, that last set was a PR and I'm feeling really good about. That 525 was the heaviest weight I've ever handled, but I didn't use any leg drive. I really need to make sure I'm using leg drive

[robert da strongman]

nice PR!

when i get a good bench going i always feel it in my legs.

[artificialaspirations]

are you just learning the leg drive?

with #s like that I'd think you were doing it all along

[crashcrew56]

are you just learning the leg drive?

with #s like that I'd think you were doing it all along


Sometimes I use leg drive sometimes I don't. When I hit that 525 off a 1-board, I wasn't using any leg drive. The poblem is that I'm just not consitant with it

[artificialaspirations]

Cool. I just learned it a few months ago so I am still dialing it in, but feel a HUGE difference. Plus, the new form is alot more fun and it saves the shoulders. Wish I had start PLing 15 years ago. YOu have PM.

[crashcrew56]

Cool. I just learned it a few months ago so I am still dialing it in, but feel a HUGE difference. Plus, the new form is alot more fun and it saves the shoulders. Wish I had start PLing 15 years ago. YOu have PM.

I know exactly what you you mean, suprisingly pling is helping my shoulders big time. I replied to your pm

[crashcrew56]

Speed Squats, and heavy deadlifts

Box Squats
135 10x
briefs on:
heavy band:
60 4x
150 3x
240 2x
270 2x
290 2x
320 2x

Reverse Band Deadlifts (blue monster minibands):
245 3x
335 2x
425 2x
515 2x
605 2x
Suit on, w/ straps down
695 1x
straps up
715 1x


Good workout today, I felt really strong on my lifts today. The most important thing out of todays workout is that I'm starting to get a lot more comfortable with the low bar position