Creating a Monster!

[ckcrown84]

Bench Day
135lbs 2x10
Added micro Mini resistance band for all the sets below
135lbs 10
225lbs 2x10
315 1
385 2x1
395 got it half up... and failed. need some more tricep work!

10x10
Kettle tricep extensions + Dips with 20lbs chain

Few sets of biceps

135lbs 10x5 -- minimal rest. boom boom boom

Pullups 5x5

one arm rows 55lbs 2x15

[ckcrown84]

[ckcrown84]

Sorry I haven't posted Updates...

MONDAY:
135 2x10
225 2x5
315 2
325 2x8

Kettle bell band press (26lbs per side)
2x15

Dips 20lbs chain
20
12

75lbs DB incline to failure with spot straight to 55lbs to failure with spot

3x10 20lbs fly

curls BB 75lbs 2x10
DB 35lbs Bicep Curl + hammer curl superset 2 sets
BB w/ Micro Mini 2 sets of 20 reps
2x15 35lbs db concentration curl

TUESDAY:
Epic failure of deadlift. Body was shot just wasn't happening

WED:
SQUAT
155 3x5
245 2x3
245 ++ CHAINS
+60 3 reps
+100 1 rep
+ 140 1 rep
255 + 160 1 rep
275 + 160 1 rep
295 + 160 1 rep -- a bit too high but I am still very happy with that Video posted soon

[tjoe]

excellent. wish you luck and look forward to updates.

[ckcrown84]

Oh yes
I will compete at 198lbs (maybe 220--still deciding) and I always compete RAW.
I will be doing the full meet

[ckcrown84]

nice.
what are the specifics of the comp? fed? raw I assume? full meet? etc.

XPC Qualifier

Cookout & Outdoor Party • Bring Your Own Chairs

Date: July 20, 2013 (SATURDAY) – 10:30am
Location: 3679 Garden Ct, Grove City, Ohio 43123
Director: Dan Dague: (614) 554-8824 or email lexenxtreme@aol.com
Entry Fees: All Events: $65, Crossovers: $35
Deadline: July 5, 2013
Divisions: ALL RPS DIVISION – Open for All
35 Lifter Limit, First Come First Served
Entry Form • Online Entry

http://www.lexenxtreme.com/

[tjoe]

nice.
what are the specifics of the comp? fed? raw I assume? full meet? etc.

[ckcrown84]

Officially signed up for a comp July 20th... Shoulder will be fully recovered well before then.

[ckcrown84]

Rehab Day

Front DB Raise 20lbs 5x10
Side Raise 15lbs 5x10

Circuit 40 seconds / 20 rest - 4 stations. 5 each
Chain Swing
Shrugs
Clubs Front
Clubs Back

DB Curls
40lbs 10
35lbs 12
30lbs 12
25lbs 15

[ckcrown84]

Shoulder injury is rapidly recovering. I was able to do a little bit of bench for the first time in a few weeks...made my day

Flat Bench:
135lbs 2x10
225lbs 2x5
265lbs 2x5
313lbs 3x5 (1board--to take some pressure off shoulder)

Hanging Kettle Bell bench (shoulder rehab)
3x20

Superset- 10, 30, 30,
Underhand Pullups
Shoulder Shrugs 60lbs db
5lbs shoulder rotation

Called it a day.
Off to the gym now will post tonights workout momentarily

[ckcrown84]

Got back from Chicago tonight.
Didn't wanna be a complete piece of worthless crap tonight so I cranked out a quick 300 pushups. Just to do something.
Tomorrow back in the gym!

[ckcrown84]

Seeing this thread make me glad I never neglected my legs at a young age when I first started lifted...with that said ignore the trolls keep pushing you will get there man...Keep pushing it

haha I hear that man. Just gotta get my numbers up.. doing better than most and not as good as some. Not much of an issue.

[ckcrown84]

I compete at 198lbs.
I walk around at 196-200.
I am 5'5
Compete in the Southern Power Lifting Federation

I will be changing my competition weight once I get closer to the 460lbs bench... Currently my last meet was a 420 bench (without much difficulty, see video). The goal is a 500lbs bench for a top SPF Amateur bench in the nation (at 220lbs). There was a FREAK at the 198lbs that dusted that. So as I get closer I will have to get my weight up to 220lbs.

My squat and deadlift--as many have pointed out--are still paltry. But, as I keep training they will go up and my bench helps make up for some of the slack.

not sure if you have an "agenda" as some are saying and don't really care.
I have known many people that bench more than they can squat OR dead, so, whatever.

Didn't see how tall you were or what you weigh.
What federation to you compete in.

I compete in 2 raw feds up here in New England. Numbers in my signature and plenty of videos all over this forum.
Good luck with your lifting. I'm dropping some unwanted pounds now but if you have questions feel free to ask in my thread.

[tjoe]

not sure if you have an "agenda" as some are saying and don't really care.
I have known many people that bench more than they can squat OR dead, so, whatever.

Didn't see how tall you were or what you weigh.
What federation to you compete in.

I compete in 2 raw feds up here in New England. Numbers in my signature and plenty of videos all over this forum.
Good luck with your lifting. I'm dropping some unwanted pounds now but if you have questions feel free to ask in my thread.

[renos]

Seeing this thread make me glad I never neglected my legs at a young age when I first started lifted...with that said ignore the trolls keep pushing you will get there man...Keep pushing it