blue
Gym Bag Carrier Member
Posts: 64
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Post by blue on Jan 14, 2008 21:00:06 GMT -5
A big congrats on the meet Saturday Greg! Buddy
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Post by Greg Crook on Jan 15, 2008 8:54:06 GMT -5
Thanks a lot Buddy. Congrats on the PR's and the help on the dead-lift too!
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Post by jonathan on Jan 15, 2008 9:02:26 GMT -5
Greg you did awesome Brother, you know I hated missing it.
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Post by Joey Smith on Jan 15, 2008 13:38:38 GMT -5
Congrats again my friend....
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Post by Greg Crook on Jan 15, 2008 16:05:48 GMT -5
Thanks Jonathan, I wish you were there too but I understand completly. Hopefully next time you see me compete you'll see 600 fall, I can smell that bit*h now
Thanks again Joey, you'll have your day soon my friend!
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Post by Marty Queen on Jan 16, 2008 16:57:31 GMT -5
Greg -- super job at the meet. Congrats on the pr and best lifter! Awesome!
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Post by Greg Crook on Jan 18, 2008 13:12:36 GMT -5
Thanks Marty, I appreciate it!
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Post by Greg Crook on Jan 18, 2008 13:30:35 GMT -5
1/16 Squat (1/4 squats for me!) We had a good session, a couple guy's were doing their last heavy squat before the meet in Clayton. I wanted to jump in since I havn't put full gear on since squatting with Brett back in Nov. Mark also got some new briefs in so he tried them out as well. I realized and really didn't care but I left my straps the same way I had them set from squatting with Brett and Will has put me on the protein train and I'm weighing 6-8lbs more so I wasn't EVEN close to hitting depth. Mark was making fun of me squatting so high and after I watched the video I would have done the same, so feel free to joke at my deepness. Ab's 4 sets Pulldown's 3 sets Squats 145 x 8 235 x 5,1 325 x 1 Added briefs 415 x 2 Added suit, straps down 505 x 1 595 x 1 straps up 685 x 1 775 x 1...high www.youtube.com/watch?v=mE9mwdN0WIA 865 x 1...higher! www.youtube.com/watch?v=fecNqL7MFwE...this was pretty damn funny. I had been thinking about trying it all day so I did. I unrack it ok and as I started down about 3" into the squat I realized just how heavy it was and started my triditional shaking and and I knew it was only going to get worse so I started back up and at the top started falling forward but they got the hooks pulled and noone died. I'm not scared of the weight at all but I need to bring my ab's up more to stop the shaking and next time I try it I'll do a rev-band squat with it using the greens and work down to using a purple then nothing. This is what I've done for Sharon's squat for this meet and she has responded very well to it. I wish I had thought about that before I did it but theres always next time.
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Post by Greg Crook on Jan 21, 2008 8:44:46 GMT -5
1/18 Upper accessory
Shoulder press machine & Band press downs to warm-up, a few sets each.
Fat Bar Floor press w/ 100lb chain bar x 8 170 x 8 x 3 sets 220 x 6
Shoulder press machine 3 sets
Side delt machine 3 sets
Band tricep ext 2 sets
This wasn't the workout I had hoped for, my elbows in general started hurting during the floor presses. I don't think I was 100% recovered from the meet so I did all the machine crap cause it hurt the least.
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Post by Greg Crook on Jan 21, 2008 8:55:28 GMT -5
1/20 Lower accessory Roman chair sit-ups 2 sets to warm-up 3 sets w/25lb behind the head x 10,10,8...when I get 3 sets x 10 I'll move up to a 35lb plate & so on. Speed dead's w/ monster mini's dbl standing on 2 1/2" platform, conventional & raw 95 x 5 185 x 3 235 x 2 325 x 1 x 6 sets w/o platform 415 x 1 465 x 1 These sucked but I've got to start pulling more & if my IT band is hurting then I'll just pull conventional reguardless of how weak I am. B/W rows w/ blast straps 4 sets Rev-hypers 3 sets Ab wheel 3 sets
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blue
Gym Bag Carrier Member
Posts: 64
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Post by blue on Jan 22, 2008 7:32:15 GMT -5
Strong speed pulls Greg - good work.
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Post by Greg Crook on Jan 22, 2008 8:28:19 GMT -5
Thanks Buddy, I'm really commited to bringing up that lift reguardless of the style I have to use.
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Post by Greg Crook on Jan 22, 2008 8:44:25 GMT -5
1/21 M/E Bench
I did some standing DB shoulder press & tricep press downs with the rope to warm-up, just 2-3 sets each.
Flat bench w/ 100lb of chain...all sets full range, no boards (raw) bar x 8 135 x 5 225 x 3 275 x 3 (added shirt) 315 x 3...none of them touched 405 x 3...last rep touched 405 x 3...wanted to clean it up, the last 2 touched 455 x 1...touched 475 x 1...touched
4 boards, pinky on the ring, raw and we just left the chains on there. 315 x 5 365 x 3-4? 365 x 3-4?...I was being coached on these and I just wasn't keeping count 315 x 6
I finished up with DB front raises & rear delt work about 3 sets each. Good session tonight, I'd been thinking about the shirted bench w/ chains all day. I really enjoyed them, I was able to handle a little heavier weight and still work my full range groove also. Mike Schwanke said he has had good success with these for that simple reason. Mark & Will had good nights both of them working very hard and with the combination Mark helping me with my top end & Will calling me a f*g for not pushing as hard as I could out of the bottom I think what needs to be fixed in order for me to get 600 is right around the corner.
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Post by Joey Smith on Jan 23, 2008 15:23:44 GMT -5
Nice bench day bro....good talking with ya today....
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Post by Greg Crook on Jan 24, 2008 11:11:15 GMT -5
Thanks Joey, I'm jelous of your passed weekend. I'm going to do my best to make the next one!
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