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Training With Crown
Okay, I been off and on a bit lately but finally running a small little cycle and am going to be doing some hyper-trophy training for a little while before getting back into power-lifting.
Tuesday (Day 1) Circuit Cable Flyes (15) Pushup (30) Dips 10 5 sets in the above circuit Bicep 80lbs 3x10 Reverse curls 30lbs 3x20 Bench 225lbs 3xmax (15ish) Called it quits for my first day back. Today Legs + Stomach |
http://i1202.photobucket.com/albums/...ps218bf5e0.jpg
http://i1202.photobucket.com/albums/...psff7e4f30.jpg on my way to the pool the other day Can't wait to get my hands on some of that oral tren TOM ! :p |
looking good
some abs showing there |
Yeah not doing too bad :)
Seen worse haha |
Back in the power lifting gym
Be ready for some good action Yesterday Back: Pullups 5 sets T- Bar Rows 9x25- 45lbs Chest Supported Rows 90lbs - 3x25 Cable Row 3x25 Chest- 1RM max Was exhausted only got to 335 Tricep Extension Kettle Bell 5x20 reps |
Sled Pull - 90lbs - 6 laps
3 sets of hyper extension + 3 sets of glute ham raise 3 sets of back attack Squats 185lbs 5x5 speed squats Stiff leg deadlifts 5sets |
Two Days of mayhem :)
Saturday---- SLED Pulls 4 laps Band Leg Curls 4x25 Glute Bridge 2x15 Belt Squats 4x15 Reverse Band Squat worked up to 1RM Front Squat 2x5 DL 50% 5/5 DB Side Bends -------- Sunday Chins 5x6 T- Bar 6 reps 3/3/3 (9 sets 3 diff grips) Chest Supported Rows 3x6 Cable rows 3x15 Bench 1 board 1rm max 1 set of Negatives 100% at top. 50% at bottom and back up 4 board press 90%. 3x3 Hanging band presses 3x20 |
Shoulders
DB Press 5x15 Side Raise 5x12 Front Raise 3x12 Dips 5x10 Sled Pulls 10 laps, 135lbs Hanging Leg Raise 5x10 |
Drove back from Chicago yesterday and just went straight to the gym. Was exhausted but i did rack pulls and worked up to a 1RM of 455. Not bad for a busy week and a tiring day!
Whose ready for some videos!!!!! |
Leg Day (easy day this time)
Plyo Swing (light) 5x20 Reverse Hyper extensions 5x20 Safety bar box squat worked up to 1 RM Safety bar squats 40 reps... started 12 reps, then 8, then had to do 6 reps lol Plyo Swing (heavier) 3x20 Thats all she wrote today. |
Big weekend
Saturday Legs Sunday Upper body ready for it :) |
Saturday Leg Day
Get warm...and half dead 6 sets of 3plate sleds (pulling like a sled dog!) 5 sets of hyper extensions 10 reps 3 sets of side bends 10 reps 3 sets of band leg curls 3 more sets of 3plate sleds Work time camber bar--this bar works the shit of your stability abilities worked up to 1RM then Camber bar 3 sets of 10 reps (70%) then Camber bar front squats 2 sets Belt Squats (its a cable machine you stand into with a belt wrapped around your waste and squat, it really fires up your quads) 2 sets Super set with Plyo Swing 2 sets |
Sled Drag Rows 100 reps
Sled Drag Scarecrows 100 reps Bend Over band pull aparts 100 reps 1 arm DB Row 4x10 40 pullups LIFT Bench + 90lbs Resistance Band Warm warm warm work to 1RM (Video to be posted) Bench 3x10 with 90lbs resistance band Bench 3 board press 3x5 with resistance band Ball Toss 5 sets 1 min off 1 min on. 12lbs medicine ball |
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Accessory Work
Shoulder Press DB Warmup 3x20 DB Working Sets 5x10 Db Front Raises 3x15 Db Rear Delts 3x10 Pullups 5x6-10 Tricep Skull Crushers 5x10 Db Kick Backs 5x~12 Bicep Curl 3x6 Tomorrow: Max Effort DL and Speed Squats |
Heavy Side Bends x50
Stiff Leg DB DL 5x10 Hyper Extensions 3x10 Speed Squats with resist band 8x2 Rack Pulls work to 1RM Then 3x5 working sets |
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Sled Drag 3 sets down and back
Glute ham Raise 3x10 DL 65% 5/5 Reverse band Squat 1RM Front Squat 5x5 Back Attack 3 sets Hyper Extensions 5 sets Plyo Swing 3 sets |
Sunday Workout
Chest support row 3 Sets with resistence band T-Bar Row 10 sets Pullups 3 sets DB Row 3 sets Bench 1 RM max with Assistance band Bench 5x10 Arms |
Today is an "off day" I went in just to do some accessory work. kept it simple yet helpful
Hyper Extensions with weight: 5x10 Hyper Extensions no weight: 5x10 Pullups 20x5 Sled Pulls If anyone needs clarifcation on the training system we are essentially using the Conjugate system of Westside Barbell 4 working days a week |
Looking huge but you need more definition for lower abs.
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Just from an Aesthetic girl-pleasing perspective and self improvement though. The sport I compete in could care less about abs |
8/27/2013
Standing Shoulder Press 10 sets Bend Over Rows 5 sets Chest Support rows (heavy) 5x10 Chest Support Rows (Light) 5x20 Triceps 5x20 DB EXT Dips 5x10 |
8/28/2013
Speed Squats 2x8 Rack Pulls work up to 5RM Back Attack 4x10 Split Squats (one leg squat with DB) 3x10 Hyper Extension 5x10 |
Sled 3 trips (down and back) heavy
Glute Ham Raise 3x10 Hyper Ext with heavy stone 3x5 DL with resistance band 3x5 Buffalo Bar Squat work up to a 1RM Buffalo Bar 1x10 75% of 1RM Front Squat 3x8 Back attack 3x~10 |
Sled rows 3 trips
Chest Supported rows 5x10 Rear laterals 5x15 Bent over row 5x10 Bench Max Effort Worked up to 1RM max with 2 1/2 board. Missed my number :( Bench weight releases 2 sets Pin press 2 sets Dips 5x10 Sad I missed my 1RM max. Was hoping to get my competition PR today on 2 board and it just didn't happen. But hey december is still a longggg way away so its all good. |
http://i1202.photobucket.com/albums/...psd8be5a67.jpg
http://i1202.photobucket.com/albums/...ps0f899ef9.jpg Sorry they are Blurry I had the HDR on i need to remember to shut that off. Anyway. Today I didn't do too much was extremely sore and only went because I have to travel for work Wed and wanted to get out the house and do something productive, get a little pump and not be a lazy bitch (usually today I would be resting) 4x10 flat Incline DB press 4x15 Pullups 4x10 Like I said... nothing :) |
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Today Speed legs / heavy posterior.
Alright started off 5x5 speed squats with chains (light chains 60lbs) Then moved to Rack Pulls for max effort worked up to 465lbs (would have been a 10lbs PR but I failed the lift twice). Discovered the weakness, glutes and hamstrings soo will be focusing a lot on them. Hyper Extensions 5x5 with heavy stone Hyper Extension 1xmax with light stone, then burn out with body weight. 5 sets of ~10 leg curls with resistence band (smashing those ham strings) Videos: 465 -- attempt 1 http://i1202.photobucket.com/albums/...psd46e9dc3.jpg 465 -- attempt 2 Fast forward to about 20 seconds http://i1202.photobucket.com/albums/...ps5dcf4265.jpg |
BB Bench press Base 225 Rep Scheme
Test 225 4x10 Week 1 245 4x10 Week 2 275 4x10 Week 3 295 4x10 Week 4 325 4x10 Week 5 340 5x6 Week 6 345 5x6 Week 7 355 5x6 Week 8 365 5x6 |
Probable cycle layout
Cycle Layout Test Tren Halo Nov 1-30 Week 1 350mg 700mg 20mg Week 2 350mg 700mg 20mg Week 3 350mg 700mg 20mg Week 4 350mg 700mg 30mg December 1-14 Week 1 700mg 1050mg 30mg Day 8 700mg 1050mg 40mg Day 9 700mg 1050mg 40mg Day 10 700mg 1050mg 60mg Day 11 700mg 1050mg 60mg Day 12 700mg 1050mg 90mg Day 13 700mg 1050mg 90mg 14th…Compete 700mg 1050mg 120mg Total 7000mg 10800mg 3packs of 50 |
sounds good any progress pics for next weeks? I see you want to start a new cycle and I am interested to see difference in the look and may be strength.
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Took it easy today. Usually I do Tuesday/WED so i have plenty of time for recovery... but well missed a day and lets be serious my big big lifting say is Saturday/Sunday and last thing I wanted to do was be incredibly sore Sunday.
Today I did 4x10 Flat Bench + 1 drop set 5 sets of DB kick backs 10 sets of Tricep pushdowns using resistence band 10 sets of wide pullups 10 sets of light DB Curls Friday I rest and heavy days Saturday / Sunday ---- CANT WAIT |
4 sets of 10 glute ham raise
2 mins side sled pulls (these lit up my glutes) 3x1 min belt stair climber. Essentially marching... it was rough stuff. The weight absolutely lit my glutes up. Safety bar squats - Worked up to 1 RM - Rep set-- 1x10 Deadlift with resistence bands--speed 5x5 Hyper Extensions 3 sets |
How often you train calves, what are your workout techniques ?
Are you always working them same or vary high reps on one training session and low reps for another? |
Pullups- 60 reps
"cuban muscle snatch" 5x12 Bent lateral raise 5x10 Resistence band (about 60lbs band) bench - First we worked up to a 1RM - Then we did 1 set with the band and weight releasers - finished it off with 5x5 with resistence bands and added an extra mini band 5x10 dips 5x~10 resistence band tricep pushdowns |
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I don't train like a bodybuilder, nor do we have a dedicated to particular muscles. its organized around bench, deadlift, squat. Powerlifting |
Today was a great workout, but took some pushing to get there. The coach even went so far as to say I am being a pussy and a bitch haha
Just wasn't feeling the temperature change to 90 degrees suddenly, humid as fuck, covered in sweat, and had no partner to push each other. Anyway, bitch story short I gritted it out and did everything that needed doing. Flat Bench: 225lbs rep test -- did this for shits and giggles http://i1202.photobucket.com/albums/...ps23a025a2.jpg 7 sets of flat bench for some reps TRX Ring push-ups 5x10 Dips 5x10 DB press 3x10 Pullups 10x6 Superset some DB curls with Tricep pushdowns with resistence bands 5 sets |
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