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Creating a Monster!

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  • ckcrown84
    replied
    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

    Leave a comment:


  • ckcrown84
    replied

    Leave a comment:


  • ckcrown84
    replied
    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

    Leave a comment:


  • tjoe
    replied
    excellent. wish you luck and look forward to updates.

    Leave a comment:


  • ckcrown84
    replied
    Oh yes
    I will compete at 198lbs (maybe 220--still deciding) and I always compete RAW.
    I will be doing the full meet

    Leave a comment:


  • ckcrown84
    replied
    Originally posted by tjoe View Post
    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 FormOnline Entry

    http://www.lexenxtreme.com/

    Leave a comment:


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

    Leave a comment:


  • ckcrown84
    replied
    Officially signed up for a comp July 20th... Shoulder will be fully recovered well before then.

    Leave a comment:


  • ckcrown84
    replied
    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

    Leave a comment:


  • ckcrown84
    replied
    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

    Leave a comment:


  • ckcrown84
    replied
    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!

    Leave a comment:


  • ckcrown84
    replied
    Originally posted by renos View Post
    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.

    Leave a comment:


  • ckcrown84
    replied
    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.

    Originally posted by tjoe View Post
    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.

    Leave a comment:


  • tjoe
    replied
    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.

    Leave a comment:


  • renos
    replied
    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

    Leave a comment:

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