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245 SSB speed squats followed by 2x10 for extra volume
Speed work done at .8m/s avg Honest to god I've never felt much from speed work unless actually measuring speed. Takes the subjectivity out of it and makes it a pretty grueling workout to make sure you hit that .8m/s Then did some static holds on the deadlifts to work on my ever failing grip. Arms are adjusting to the once a week straight bar squat, going to be getting two massages per week starting next week. They seem to be helping Sent from my iPhone using Tapatalk |
**12/5/2015 Meet Day** A point to Prove...
Meet day is fast approaching and while discussing my upcoming competition with others the most frequent question I get is “why?” and sometimes the occasional “you are dumb” Why am I competing so soon, despite some nagging injuries, despite the very real fact, that I won’t bench a PR—which let’s get real the bench is my equalizer to make up for my deadlift and therefore my total won’t be as good as it could be if I were “healed and recovered.” I am competing to prove a point to myself, a point that I have been proving for quite some time. I DON’T CAVE, I don’t collapse under pressure, I am not a victim of my circumstances, I am a man that perseveres over my obstacles. The competition gives me accountability, a benchmark to see where exactly I am and a roadmap for where I am going next. I don’t care about any excuses, injuries, or setbacks. I am going to do the best that I can in my present state and plan 2016 from there… Fuckin’ dumb huh Sent from my iPhone using Tapatalk |
http://images.tapatalk-cdn.com/15/10...f60a72bd58.jpg
http://images.tapatalk-cdn.com/15/10...3b7657b054.jpg Today tried out the compression sleeves to help with my bicep tendonitis... Huge success Due to my mild pec issue I did a low rep high Volume workout to minimize the extra strain from high reps 20x5 Not a bad day Sent from my iPhone using Tapatalk |
Hey ckcrown84, I just updated all your video links to be shown here.
Great to see you are back. I hope you recover fully soon. Stay healthy and keep us updated how things are going for you. Your log and journey is motivating. guys, his log is motivating is it? Let's encourage ckcrown84. |
It sure is |
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Thanks how do we make them show for future posts ? Sent from my iPhone using Tapatalk |
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Thanks Sent from my iPhone using Tapatalk |
After lots of tissue work I decided to get back on a nice bench tonight
Did a few singles with 405 then 405 for an easy triple. I was gonna keep going but boss told me no... It's best to listen 275 for 20 as my down set. Pretty nice day, feels good to be back [video]http://youtu.be/lpjZoVhm6jE[/video] Sent from my iPhone using Tapatalk |
[video]https://youtu.be/94fESRm4HTM[/video]
Another bench day got up to 415 for a fast single at 33m/second Not a bad day !!! The chest is coming back :) Legs this Sunday Sent from my iPhone using Tapatalk |
defo motivating
to be honest see most your vid on facebook as follow you but keep up good work and keep us updated |
Pretty nice bench session
The extra recovery and massages are paying off. Got 460 for a clean double. If things keep going this nice I might beat my 480 best in December... Won't know until meet time. This was my last heavy bench workout until then. Hit squats today too 515 for 2 doubles it was rough, I blame the weekend adventures. Gotta dial it in no more going out ! The second double was nasty, my knee was caving that usually doesn't happen [video]https://youtu.be/5kmwTcMIcvc[/video] Sent from my iPhone using Tapatalk |
Oh you know
Making them gains :) http://images.tapatalk-cdn.com/15/11...495b716a68.jpg http://images.tapatalk-cdn.com/15/11...564959a528.jpg Sent from my iPhone using Tapatalk |
2015 meet recap
[video]https://youtu.be/z8hHI9TH7dE[/video] Not a bad day, with any meet there are always variables and things you can't account for. Gotta get under the bar and shut up.... Lift. Squats Kept my opener conservative with 515 which was good... Wasn't used to my wraps so had a weird pause/wobble in the hole. Not a big deal. 535 moved smooth as butter, bicep tendonitis flared up a tad here but I had plenty left in me. 560 for my third, thought it was gonna be a smoke show then like 80% of the way up I lost my balance and fell a little backwards. Spotters to the rescue!! Bench 440 opener. Smoked it 465 took a conservative second because the end goal was to smash 480 matching my 220lbs competition best. Unfortunately I misgrooved my bench and failed 470 for a third. Wanted to end on a good note and 465 damn sure wasn't it. Smashed that bitch Deadlift... Here was the problem lift. My goal was to simply pull whatever I needed to round out my Elite total. Unfortunately missing my third squat and botching my bench goal of 480 impacted me quite a bit when it came to what I needed to pull. The deadlift speed and strength is definitely there unfortunately the hands are not. 440 opener smoked 470 needed to hold and failed twice and there went my day Going to keep focusing on grip training over the next few months. My best grip was 470 for 3 seconds in training and unfortunately my deadlift is a bit longer than 3 seconds.... Just slides right out the hands. Very disappointing. Sent from my iPhone using Tapatalk |
saw this on facebook yesterday
good lifts you lifted the deadlifts easy i thought it was the right hand grip that kept slipping all good none the less gives goals to work towards vid now in thread |
Week 2 bench workout, the upcoming holidays are gonna throw off my routine a bit but am gonna try to get some core lifts in while I am away (leaving Monday).
Anyway today was some velocity training then percent training... First warmup then 5 sets of 2 at .5meters per second so 285 5x2 Then 80% for 6x3 so 365 Then drop sets for reps and ended with some heavy dips... Then grip training. [video]https://youtu.be/bjWJ2zRSfr4[/video] Sent from my iPhone using Tapatalk |
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Accomplishments don't come without struggles and if it came easy it's meaningless.
2015 was marked by nothing but obstacles and struggles and ended with my goal falling with the deadlift, wasn't able to dial it in after spending most the year out with two distal bicep tears. 2016 will I'm sure have its obstacles, but I am off to a hell of a start. My training partner pushes me in new ways, my programming is better and smarter, and my god I'm a lean short jacked awesome beefcake 🖕 Give my page a like and share and follow my journey to a respectable deadlift... And no torn muscles in 2016 If you aren't following me you probably should :) https://uploads.tapatalk-cdn.com/201...82e663d37b.jpg Sent from my iPhone using Tapatalk |
Looking good! All the best for this year. |
*long video*
Today was something special, energy and intensity was there. Bench 375 + orange micro for 5 doubles Floor press 3x5 225 + 160 to 200lbs chains (not sure, don't care) Big swedes 150lbs DB press Swedes 205lbs power curl My personal emotional come back with a 135lbs curl for a double...amazing accomplishment given my bicep tears. Happy to have a guest lifter today, made an hour drive to join us, shout outs to him Amazing day, check the video for some highlights Remember this is only 8 heavy working sets on the chest... As Wenning says: "it's not what you can do it's what you can recover from" Biggest mistake I see beginners make in the gym is set after set, beyond the point of failure [video]https://youtu.be/A6DNjSytnrQ[/video] Sent from my iPhone using Tapatalk |
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[video]https://youtu.be/BIlHLOHf8nM[/video]
The bench press isn't about the chest bounce, the famous bro spot, or that sexy mid press humping the air motion we've all seen. Check the ego and work in a range you can actually control. If you are serious about building a stronger bench you want to concentrate on volume in the 65 to 85% of your 1RM and you want to focus on controlling the Weight and being explosive. Nice explosive clean reps is what is going to build your strength, executed with proper technique you will feel more strength and growth then you ever will with the bro spot. My partner and I both bench well over 400lbs and today is an example of a close grip training session. 8 sets of 3 at 315lbs with strict pauses. Sent from my iPhone using Tapatalk |
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[video]https://youtu.be/aO80HQbnTW8[/video]
Some solid benching Got smashed by 455 came back and smoked it. Sent from my iPhone using Tapatalk |
[video]https://youtu.be/XsqbYXODZKA[/video]
Started my bench cycle for meet prep. Ready to keep the aggression up a notch or two. Hit 405 and then the 100lbs chains to a 4 board on week 1 For the down sets we did 341 (had a funky plate) for 5 sets of 6 Was a good day Sent from my iPhone using Tapatalk |
I t end to get the most questions about bench... The "Bro" lift... But also believe it or not one of the most challenging lifts. The key to improving any lift, not just bench, is consistency and training.... Seems obvious right ? Yet many fall short.
First let's talk about Training. Brings to mind some words by Swede Burns. There is a big difference between training and working out. Training is methodical, tracked, and evaluated. Working out is... Not only going through the motions but often quite directionless. The big strong guy at the gym "working out" and benching 405 will likely be benching the same weight in a year or two. So, your take away? Track your workouts and have a plan! That simple. If you plan 6 weeks and nothing improved reevaluate that plan. Have a purpose and a goal and work toward it... TRAIN Consistency is another big one, and it ties directly into training. Be consistent, give things TIME to work. Don't program hop, don't throw something aside after a week or two.... Stick to the program and give it time to work. Sure it sucks if six weeks goes by and those shoulder presses didn't pay off for your bench, but that's part of the journey, learning what works and what doesn't. Too often people get caught up in too many variations and changes that they don't really give something time to work and progress. Another problem is people do so many variations that they don't know what is working and what isn't. A big component of my bench training is simplicity. I track a few primary movements and look at the progression and how that carries over to my lift. If it doesn't I abandon it. If it's working I continue the progression until I reach a wall then I switch to a variation. Soon I will be releasing an excel sheet that will help individuals do exactly that in a way that I believe to be most effective for strength performance. [video]https://youtu.be/eNp1rpai82E[/video] Sent from my iPhone using Tapatalk |
We have all heard the body mechanics argument for why someone is good or great at a certain lift. It usually goes something like this: “Yeah, you got a good bench…those short arms help immensely.” Or “Yeah, nice deadlift his long arms make him built to pull.” These little statements are meant to protect the ego and have the simultaneous effect of downgrading the other individual’s accomplishment.
As a lifter with short arms I hear the short arm reason as to why I am a good bencher quite often… but truth is, my short arms have very little to do with why I am a descent bencher. I am an okay bencher because I love it, I train and train and train, and I have been consistently lifting and training for 13 years and I am STILL learning. People are usually good at something because they put years of effort into increasing their performance, despite the setbacks. We all progress at a certain rate, face certain obstacles and have different starting points all of which are parts of what makes each person’s journey unique. I decided to give a little timeline of my workout history, a glimpse into how “easy” my bench press journey was. 2003-2005 Free weights – Never benched 315 2005-2009 Machine weight training 2009-Summer 2012 College parties and Curls for the Girls. Lots of benching… LOTS the bro spots and chest bounces were on point! Summer 2012 I began PL Training March 2013 425lbs Bench Press SPF Ironman Pro/AM December 2013 415lbs RPS Winter Warfare April 2014 450lbs RPS Push Pull presented by River City Barbell June 2014 470lbs LexenXtreme Summer Slam December 2014 480lbs Lexen XXX February 2015 two distal bicep tears and surgeries December 2015 470lbs SPF Presented by Sweat Shop That is a lot of years of pressing and I still haven’t broken into the 500lbs+ which to me are the great benchers. 13 years of benching… My squat and deadlift are still works in progress. 3 years in and I still suck. Guess what? It might take me another 10 years…but descent numbers will happen. There are many variables in performance: mechanics, training style, genetic predisposition, sports background, labor background, general athleticism, diet, supplementation, lifestyle, environment, etc. Next time you are crying about “short arms” “long arms” or some other advantage a lifter has ask yourself one question: How many fucking years have you put in? How dedicated are you? What obstacles have you faced? Shutup and train don’t make excuses about your arms, your chest, your shoulders, your back, and your biceps. http://uploads.tapatalk-cdn.com/2016...36816962c6.jpg I have one opening available for online coaching, my goal is to help you become a better lifter. Contact me for details Sent from my iPhone using Tapatalk |
Two training sessions
Friday hit 500 to a 3 board this is week 2 In the wave Then 405 for some 4x2 and ended with a triple on the fifth [video]https://youtu.be/5WDqJF2S7qo[/video] Today hit 480 for single, took two attempts Then 375 for five triples [video]https://youtu.be/hvNTr8bdYQ8[/video] Sent from my iPhone using Tapatalk |
That was a good one.
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Upping the dose this week to
600 tren 500 test Rip http://uploads.tapatalk-cdn.com/2016...ee29641c21.jpg http://uploads.tapatalk-cdn.com/2016...6f86de4027.jpg Sent from my iPhone using Tapatalk |
Nice little heavier intensity volume day
Cranked out some sets of 5 415 X 5 420 X 5 425 X 5 Then some deadlift triples to work on speed and my grip vs the bands [video]https://youtu.be/6i0GlO6s-uU[/video] Sent from my iPhone using Tapatalk |
[video]https://youtu.be/SjOt5iZJVV8[/video]
Worked up to some heavy triples today. 425 445 455 8 sets of 3 speed/explosion squats. Finished off with the the belt squat, humbling as always did a bunch of sets of 5... The 6 plates killed me. After all that we did some prehab and GHRs. Successful day Sent from my iPhone using Tapatalk |
Been having pec issues again so through some OHP back in my routine, bench tonight got a little massage work last night so hopefully it goes well !
http://uploads.tapatalk-cdn.com/2016...7e03875cfb.jpg Sent from my iPhone using Tapatalk |
[video]http://youtu.be/uzhdKafuoxA[/video]
Hit 500 for a single today in sleeves, weight around 208lbs Things are looking good, 6 weeks out from competition. Have a max bench this upcoming Friday, hopefully a damn good number comes up. Things have been going really well, Making some cycle changes due to sides, also upping dose 1gram test cyp 600mg tren E 50mg anadrol Going to add 40mg anavar 60mg halo/day weeks 5 and 6 The Cheque drops are definitely good additions on heavy days I only use them on big compound days Sent from my iPhone using Tapatalk |
[video]https://youtu.be/vxwEKSex4lg[/video]
Max bench this past Friday, 470lbs Six weeks out. Things are going well Sent from my iPhone using Tapatalk |
[video]https://youtu.be/utyINhOWYPM[/video]
507lbs after a small pyramid... Small is relative I guess every set is above 90% of my 1rm sooo... 🖕 467 x4 477 x3 487 x2 507 X1 Big barrier for me, but time to dial that squat back, April 9th we test max squat on competition bar. Plenty of time to recover 💪 Special thanks to the team today for pushing me, progress baby ! #lightsout Almost :) Sent from my iPhone using Tapatalk |
[video]https://youtu.be/Mt5nVej8twM[/video]
Long video, 515 for a smooth single, crooked as hell but smooth. Got real excited and all the shit I lecture the team on went out the window... I decided the 11lbs collars didn't fucking count and the 2.5lbs certainly didn't count...So went for 550lbs which.... Failed. First failed lift in quite a while. Sent from my iPhone using Tapatalk |
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[video]https://youtu.be/tpM3JejuSd0[/video]
Oh my peaking phase Which means very easy workouts and very low volume Letting my body's fatigue recover and get ready to lift on the 30th when it matters Sent from my iPhone using Tapatalk |
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