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Post by Greg Crook on Aug 31, 2006 14:16:53 GMT -5
8/30 M/E bench raw warmup 135x10 225x5 315x2 w/ good shirt no belt 405x3 3brd 455x2 2brd 475x1 to chest....wouldn't touch about to choke me out 515x0 w/ belt...touched but couldn't finsh.waited 5-8 seconds to touch the last 1'' and a half. No excuses but i'm 3-5 pounds heavier due to increased accessorie work so me and mr.smith decided that i've just outgrown that shirt so i got a new one on the way.
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Post by Greg Crook on Aug 31, 2006 14:19:33 GMT -5
8/31 D/E squat deadlift 16'' box w/ssb...raw w/o belt 245x3x2 sets 295x3x2 '' 335x3x2 '' speed D/L 225x3 315x3 345x3 375x3x2 sets
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Post by Greg Crook on Sept 1, 2006 10:28:28 GMT -5
9/1 D/E bench.....repetition method week 2 245x16 245x14 245x10....still 40 total reps, happy w/ that considering we benched heavy wed. rack lockouts.....4'' ROM lying on the floor (0 leg drive) 225x5 275x5 315x5 365x5 405x2 finished with seated db presses.
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Post by Breaker on Sept 3, 2006 4:45:14 GMT -5
That's some pretty sick work Greg.
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Post by Marty Queen on Sept 3, 2006 16:12:41 GMT -5
Three killer days in a row Greg!
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Post by Joey Smith on Sept 3, 2006 19:29:57 GMT -5
Nice work champ!....
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Post by Greg Crook on Sept 14, 2006 15:55:16 GMT -5
9/13 M/E squat- deadlift box squat.....w/ bunch-o-band tension barx3 w/ blue band 145x3 " " 145x3 w/ blue & green 145x3 w/ blue,green & purple 235x3 " " " 285x3 " " " 325x3 " " " 355x3 " " "......last two was all I had and Jonathan called me out on it, so I stopped to save some for next week. Rack pulls.....just below the knee 225x3 315x3 405x3 495x3 545x3 565x3...PR, only got 2 last time. 585x1...PR, bullshit weight but good for me conventional. My hip is almost 100% so I'll switch back to sumo soon. Finished up with KB one arm swings 3 sets x 10 each arm, supersetted with pulldown ab's
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Post by Greg Crook on Sept 14, 2006 16:04:19 GMT -5
9/14 D/E bench....week #3 repetition method 245x17 245x11 245x10....38 total reps. Been doing 40, I think 2 weeks is enough, the 3rd week my progress seems to go down. Rack lockouts......lying on the floor 225x5 315x5 365x5 405x1
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Post by badrock on Sept 14, 2006 16:33:59 GMT -5
awesome session Greg, i never tried rack lockouts off the floor....strong stuff bro
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Post by Greg Crook on Sept 15, 2006 14:53:45 GMT -5
Thanks badrock! Give them rack lockouts a shot, lying on the floor makes a hard exercise even harder which hopefully will make me strong as shit.
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Post by badrock on Sept 15, 2006 16:09:47 GMT -5
yeah im definitely gonna try them on my next bench day
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 17, 2006 10:26:10 GMT -5
Thanks badrock! Give them rack lockouts a shot, lying on the floor makes a hard exercise even harder which hopefully will make me strong as shit. They seem to be working. Two deadlift PRs in the same workout is pretty sweet also.
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Post by Joey Smith on Sept 17, 2006 20:22:25 GMT -5
Rack lock outs from the floor....now that sounds cool....I will have to try that one Greg....nice workout!....
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Post by Greg Crook on Sept 19, 2006 13:02:42 GMT -5
To explain the title change my road to the worlds run out. After vegas my body weight jumped up out of no where and never went back down. I've competed in the 181's for 3 years I think, and I cut weight for every meet. I started eating clean 3 weeks out from the rock hill meet and only dropped 3 lbs. Two trips to the steam room later I was only 191, leaving 10lbs to go, I quit trying after that. Being honest with myself I'm burned out on cutting weight. It used to fun to see how much I could lose and how fast, then how much I could put back on. It's not fun to me anymore and I think my bodys ready to grow. Theres to much money involved in going to New York and not making weight, or doing it and have it affect my performance on the platform, but mainly I just don't want to! I'm leaving the weight class with a national title which is something I'm very proud of. That being said I'm going to get stronger and do it again in the 198's!
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Post by Greg Crook on Sept 19, 2006 13:10:42 GMT -5
9/19 M/E bench barx10 135x10 225x5 2 board 225x3 w/100lb of chain 225x3 w/130lb '' " 225x3 w/160lb " " 235x3 " " " 245x3 " " " 255x2 " " " 3 board 275x2 w/160lb of chain 285x2 w/ " "
310x6 no boards w/ our new fat bar.
flat dumbell press 110's x 9 110's x 7 110's x 6
9/19 A.M. accessory seated dumbell press 60's x 10 x 3 sets KB snatch presses 3 sets 10 reps per arm bottoms up presses 3 sets 10 reps per arm
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