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Post by Greg Crook on Dec 18, 2007 8:39:12 GMT -5
Marty, I really couldn't tell that they were. Now today they're talking big time!
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Post by Greg Crook on Dec 18, 2007 8:45:54 GMT -5
12/17 M/E Lower
Ab's 3 sets Lat pulldowns...palms facing 2 sets x 12
DB rows 4 sets
Chain suspended GM's w/ green band bar x 8 135 x 8 185 x 8 225 x 8 275 x 0!...I knew this was going to be hard so I squatted up the first one and as I started down it increased speed and stayed there! 225 x 6
SSB squat off foam box...raw shoulder width stance 155 x 8 245 x 8 335 x 8 425 x 1...just wanted to see if I could
Called it, I was fading fast!
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Post by Joey Smith on Dec 20, 2007 12:32:44 GMT -5
Nice work my friend....
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Post by Greg Crook on Dec 21, 2007 7:50:41 GMT -5
Thanks Joey
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Post by Greg Crook on Dec 21, 2007 7:57:31 GMT -5
12/20 M/E Bench
Ab's 3 sets
Front raises w/ straight bar 3 sets
Face pulls 2 sets
Band tricep ext. 2 sets
Flat BP, warm-up to 225 x 5 to chest 2 brd 315 x 3 3 brd 405 x 2 w/ shirt, no boards 455 x 1...no touch 495 x 1...no touch 515 x 1...very close, Teze said the wires for my mp3 player moved but it still didn't quite touch 535 x 1...touched!
Elbows out tricep ext 4 sets
Much better session than the one in Mocksville. The weight moved well and I'm confident in my opener now so I'm ready as far as bench goes. Fairly confident I can PR in this lift it's just not going to be as big a one as I thought but a PR is a PR.
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Post by Marty Queen on Dec 22, 2007 16:42:06 GMT -5
Nice work on the bench and good job keeping things in perspective. ANY pr is a good PR!
It's like, if you really think about it, you probably have never actually had "bad" sex, because it's all pretty good.
You also cannot catch a "bad" fish. It is not possible.
I am rambling. Sorry. Great bench work Greg!
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Post by Greg Crook on Dec 31, 2007 13:25:43 GMT -5
Well its back to the grind. I had a great if not the best christmas yet. My punkin/santa claus got me a 4wheeler for christmas! I was speachless, I joked with her all the time about buying me one but I wasn't serious and would have never thought thats what she'd have done. The look on her face watching me really showed me just how much she loves me. She was as excited to give it to me as I was to get it. We stopped by the local Honda place on the way to the mountains to get a "parts book" and walked out with a new set of tires and chrome wheels...yes chrome!! Its a forman 500 4x4 and its black, to match my Jeep & truck! I've yet to see another black one around here and now with the chrome wheels it just plain bad ass...just like the rider! I trained a little before we left but nothing major, here's last nights work.
Pulldown Abs 4 sets
DB Rows 4 sets
Speed squat...worked up to... w/ green bands 325 x 2 x 2 sets w/ green & purple 325 x 2 x 4 sets 375 x 2 415 x 2
Hamstring curls w/ blast straps 4 sets...these were very humbling!
Body weight rows 4 sets
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Post by Greg Crook on Jan 2, 2008 15:28:04 GMT -5
Well I've spent the last hour playing with my my little video camera I got for christmas so now I can post some training vid's too like all the cool kids do. So here goes... 12/31 Last heavy bench before meet Straight bar lateral raises 3 sets Rear delt work w/ blast straps 3 sets Flat bench, warm-up to 225 x 5 2 brd 315 x 3 3 brd 405 x 1 Added shirt, no boards 405 x 2 495 x 1 1 brd 555 x 1 www.youtube.com/watch?v=E7dYPsyF8iw575 x 1 www.youtube.com/watch?v=yEtb-9tPD-4I feel good about the meet bench wise. The 1 brd stuff was potenial 2nd & 3rd attemps and they went ok so we'll see soon. We called it after that and Me, Sharon, Will, Mark, and Teze all went to a local bar and had a few drinks, eat and brought in the new year together.
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Post by Greg Crook on Jan 4, 2008 15:22:21 GMT -5
1/3 Squat
Decline Abs 3 sets
V-bar pulldowns 5 sets
Standing ab exercise...don't know how to explain it 3 sets
Open squat raw 145 x 8 x 2 sets 235 x 5 Added briefs 325 x 3 415 x 3 505 x 1 555 x 1 Briefs & wraps 595 x 1 635 x 1
Called it, Mark said I may have 20-30lbs more in me but we decided to end on a high note.
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Post by Greg Crook on Jan 7, 2008 13:23:12 GMT -5
1/4 Bench accessory
Seated DB presses 5 sets total, 1st few were very light to get warmed up
DB tricep Ext 3 sets
Flat Bench bar x 10 135 x 10 225 x 8 275 x 8 315 x 7...This set turned out to be one of the most embarrassing times I've had in a gym. After the 6th rep I thought every things good I'll go for a 7th one and it went OK so I told myself to give the 8th one a shot. This is where I did everything wrong, for starters I had no lift off which means no spotter and when I went down with the 8th rep and it only went 3/4 the way back up it had to come back down and I had to hold it till I got someone passings attention. They helped get it off of me and I couldn't do anything but laugh at myself at this point so let this be a reminder, no matter how smart we think we are there's still a little stupid in all of us!
Flat DB presses 3 sets x 10
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Post by Greg Crook on Jan 7, 2008 13:34:51 GMT -5
1/6 Lower accessory
Pulldown abs 4 sets
Side bends on a 45 degree hyper ext 3 sets per side...I hate these!
Seated rows w/ straight bar 4 sets, 1 set rev grip
Leg press 2 plates x 10 3 plates x 10 4 plates x 10 6 plates x 10...finally had to work a little
Stiff leg deads 4 sets standing on a plate
I'm sore as sh*t today! Its been a while since I've done leg presses etc.
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Post by Joey Smith on Jan 8, 2008 13:34:54 GMT -5
I would have loved to have seen that 315 stapled to ya....look forward to seeing you this weekend bro....
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Post by Greg Crook on Jan 10, 2008 10:39:47 GMT -5
Joey, you would have laughed your ass off and probably left me there
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Post by Greg Crook on Jan 10, 2008 11:29:03 GMT -5
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Post by Greg Crook on Jan 14, 2008 11:50:32 GMT -5
Jan 14th...Meet report and thanks I'll start with all the thank's. First to my baby girl Sharon that supports me in every way possible. Without her willingness to give up time with me so that I can go train with other people to better myself my progress would probably stop. She means everything to me! Next to ALL my training partners Mark, Will, Teze, Brett, Joey, Rodney, Chris, and all the guy's back home that couldn't make the trip whether in my home gym or my training partners out of town you all had a part in making me better and all of you came out to support me as well and that meant more to me than you realize, just ask Sharon see could see the difference. It was a small meet but I had FUN which is exactly what I wanted this meet to be for me. I didn't cut a single pound which removed a lot of stress for me and with all the Tribe members there along with Mark Ferris it felt like just a big training session were the numbers counted. All the Tribe members did well with lots of PR's fly'n and as always it was good to see all you guy's again. I finally got to officially meet Mark Ferris and that was a pleasure, he's such a nice guy!...and strong as h*ll too. My boy Joey didn't have the day he hoped for but learned a valuable lesson in the process which will just make him better. As far as me, I PR'ed in the bench with a 556. There was a little controversy with that attempt, as I locked out the weight the right hand spotter grabbed the bar before I got the rack command. He said he heard someone say "get it" but the head judge and no one else said they said a word. Anyway I finished the weight and they give me the lift. My third attempt was 573 and it makes me sick to watch it. I had the left arm locked and only liked 1/2" locking the right one and just couldn't do it. This is where I always miss lifts but each time the weight is getting heavier so I'm improving. As for the dead-lift besides just getting stronger and I'm going to start doing a lot more rev-band pulls...(thanks Buddy) and when picking my 3rd attempts I'm going to take what I think I can pull off and drop that weight by 10-15lbs so I can finish it. I'd rather leave that on the platform than miss the entire weight. All in all a good day with a win and best lifter to boot. Again thank you to everyone for coming out to help and support me. Weighed in @ 211.0 Bench 1st attempt: 529.10...good lift 2nd attempt: 556.66...good lift, 11lb PR 3rd attempt: 573.20...near miss, no lift Dead-lift 1st attempt: 556.66...good lift 2nd attempt: 595.24...good lift 3rd attempt: 633.82...no lift I tried 4th attempts on bench and the dead but couldn't get those either. Here's the video of the meet, I figured out how to put it all together but not how to put each attempt on the screen...baby steps grasshopper! www.youtube.com/watch?v=adkw8KPKRW0
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