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Post by maxson on Sept 19, 2006 13:21:07 GMT -5
Hey Greg, the bottoms up press is a recent favorite of mine. It’s tough to keep the KB from flopping over without keeping your lats and core tight. Good stability movement as well. I think I may include this one on the alternative training forum.
It was good to meet you in Rock Hill. Steve
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Post by Greg Crook on Sept 19, 2006 15:19:23 GMT -5
Steve, same here buddy. No lie, my lats are starting to get kinda sore and I think those had alitte something to do with that.
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Post by Marty Queen on Sept 20, 2006 11:56:36 GMT -5
i think you'll do fine at 198
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Post by Greg Crook on Sept 20, 2006 15:29:52 GMT -5
Thank's Marty. It will take some time to get my numbers where they need to be to compete on a national level, but I have lots of new training stuff to try. I can't wait, bring on the pounds!
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Post by Greg Crook on Sept 21, 2006 8:43:11 GMT -5
9/21 A.M. bench accessory rack lockouts.....lying on floor, pinky on the rings...Jonathan will be so proud. 135x10 225x10 315x5 365x5 competition grip 405x3 P.R. hammer strength incline machine 3 plates per side x 10 4 " " x 8 4 plates w/ 10 & 5 per side x 5 dumbell tricep ext......lying on floor. If I didn't know better I would think I like being on the floor or something.
I'm going to kill my top end between now and January. I watched my video and I have good bar speed till the last three inches then everything comes to a screeching halt. I'm fixing that shit though!
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Post by jonathan on Sept 21, 2006 10:50:17 GMT -5
Louie and I are proud Greg!!!!!! You know what I say, Keep doing the same shit and you will keep getting the same results!!!!! Not saying you don't know what to do, you are still the coach but you got to keep it fresh.
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Post by badrock on Sept 21, 2006 17:15:33 GMT -5
nice top end bench work Greg
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Post by Joey Smith on Sept 21, 2006 21:17:04 GMT -5
Congrats on that big PR Greg....your right the tris is where it is at on the bench....train the shit out of the top end bro and you will see the fruits of your labor....
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Post by Greg Crook on Sept 22, 2006 11:40:41 GMT -5
9/21 P.M. M/E squat-dead lift week #2, bunch-o-band tention off parallel box 15 min streching routine barx5 w/blue band...raw 145x3 " " raw 145x3 w/blue,green & purple band...raw w/ breifs 195x3 w/ blue,green & purple band 235x3 " " " 285x3 " " " 325x3 " " " 375x3 " " ".....P.R. 415x2 w/ blue,green & purple....raised box up 1" dead lift.....bar elevated on platforms, about 2 1/2" off the floor. sumo....first time since I injured my hipp and knee. 245x3 335x3 425x3 515x3 605x3...P.R. I've done more weight but not that much for that many reps.
Very pleased with my pull. I had no pain what so ever, and I don't think my deads are off that much. That little bit of time pulling conventional definately helped so I'll keep alternating back and forth. Hoping for mid 6's in Jan.
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Post by firemanigor46 on Sept 22, 2006 14:10:14 GMT -5
thats great numbers greg. Do you like sumo or conventional style better
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Post by Greg Crook on Sept 22, 2006 14:26:43 GMT -5
I definatly like sumo better, just because that style suits me better. But I'll keep pulling conventional in training.
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Post by badrock on Sept 22, 2006 16:53:46 GMT -5
great session greg, strong sumos
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Post by Greg Crook on Sept 27, 2006 8:26:57 GMT -5
Thanks badrock, feels good to do them again! 9/26 M/E bench flat bench to chest raw, w/ fat bar...the bar weighs 80lbs so thats why the weights are so odd. 170x5 220x5 260x5 2 board 290x3 310x3 330x3 350x3 380x2 3 board 400x2
flat dumbell presses 110's x 10 110's x 9 110's x 9
KB one arm snatch presses 10 per arm 3 sets
9/27 upper accessory incline tricep extentions 35's x 10 40's x 10, 2 sets 45's x 10
seated dumbell press....one arm at a time. 35's x 10 40's x 10 45's x 10
front raises....w/ straight bar, bench grip (index on rings) 65 x 10, 3 sets....these set my traps on fire!
Six of the 8 pints of blood in my body were in my shoulders and traps so I quit.
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Post by Breaker on Sept 27, 2006 17:12:49 GMT -5
Damn Greg that is one hell of a session that may require two weeks to heal back up!
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Post by Greg Crook on Sept 27, 2006 17:40:47 GMT -5
Breaker I hope not, January will be here before I know it!
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