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Crown's Return and PL Thread
Hello everyone,
I am making my return. I am currently competing in Powerlifting, so sorry I am not some shredded up bodybuilding monster, but I look okay in my books and enjoy my sport. I am probably going to compete in a meet on 5/25 ... waiting to hear back I am definitely doing a meet in August as well. This thread will be my journey and trials towards those powerlifting meets and let you all know what good's I am running and what I think of them. I am not shy for the camera so expect a good deal of videos and pictures. Current Picture: http://i1202.photobucket.com/albums/...psae764ee2.jpg http://i1202.photobucket.com/albums/...ps93cb52bd.jpg Height: 5'4 Weight: 197lbs Goal: Height: 5'5 :p Weight: 220lbs Current stats (in competition, what I have done in the gym doesn't count) Squat: 365lbs Bench: 425lbs Deadlift: 435lbs My squat and deadlift are my weakest lifts and that will be changing rapidly. Curious to see what I squat in August! Anyway Sub this thread, shits bound to get entertaining. |
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Hey bud dam you look dam well great :) good luck by the way will deffo be keeping track :)
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Thanks buddy I will be posting regularly
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Bench Day
Worked up to a max effort 2 board press 430lbs Max Effort -- Click picture for video http://i1202.photobucket.com/albums/...psd936b9d2.jpg 325lbs with Micro bands (resistence) 3 board press. 3 sets of 5 reps 325lbs Full rep range. 2 sets of 6 reps Dumbbells 80lbs 3 sets of 15 reps Pulldowns wide 100lbs 10 sets of 15 reps |
Moved gyms today.
We moved all the stuff from one location to the new location. Holy hell that was a nightmare and a half |
Looking huge bro, keep us updated.
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Will do buddy. I will be around
my competition is 5/25 Going to get monstrous I hope |
Max Effort squat with Chains.
Worked way up to a max very slowly. Lots of sets. got 275lbs + 180lbs in chains (at the top) Then we did 4 sets of 5 reps 205lbs pause squats. 3 second pause. Then glute ham raise. |
Ready to train!??!?!
Recovering from slight shoulder injury. Getting better! |
Stay safe if you want to compete for long time.
How are things going on right now? Quote:
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Quote:
Working hard, I have great coaches and am looking to build a solid support structure to see where it takes me... |
Video -- Click Image
Squat was a tad high http://i1202.photobucket.com/albums/...ps4039e03c.jpg http://i1202.photobucket.com/albums/...ps27c8de3e.jpg Todays Workout: Warmup: 3 set superset battle ropes shoulder rotations Kettlebell shoulder shrugs 4 sets of 30 reps each Pullups Underhand 5x10 Cross Body Rows 3x10 45lbs Chest Support Rows (underhand) 90lbs 3 sets - 3 second pause Seated DB isolation curls 25lbs 3x10 Standing DB curl 55lbs - 5 45lbs - 5 40lbs -5 |
Front DB raises 20lbs 4x20
Side DB raises 20lbs 4x12 Bench With Kettle Bell (96lbs total) 3x20 1x19 Laying DB Ext with elbows locked by a barbell 25lbs 4x20 & 1x12 Barbell Tricep Ext Elbows Locked (grinding bar up against the bench rails) 65lbs - 20 75lbs 2 sets of 20 95lbs 15 95lbs 10 Green Tricep Pushdown Min rest 4 sets ~20 http://i1202.photobucket.com/albums/...ps48acfda9.jpg http://i1202.photobucket.com/albums/...ps9e04a405.jpg |
I am going to have to get on some quality gear here for this next competition .... :) :)
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Did a nice workout yesterday:
Pullups 4 sets of 10 reps (underhand) Glute Ham raise 2 sets of 10 Speed squat 205 6 sets of 3 reps with 60lbs chains Box Squat 205 3 sets of six short and to the point... killed me |
Got back from Chicago yesterday.
Cranked out 300 pushups so I am not a complete lazy ass. |
Officially signed up for a competition. July 20th... it is on!
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Quote:
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Sorry I haven't posted Updates...
MONDAY: 135 2x10 225 2x5 315 2 325 2x8 Kettle bell band press (26lbs per side) 2x15 Dips 20lbs chain 20 12 75lbs DB incline to failure with spot straight to 55lbs to failure with spot 3x10 20lbs fly curls BB 75lbs 2x10 DB 35lbs Bicep Curl + hammer curl superset 2 sets BB w/ Micro Mini 2 sets of 20 reps 2x15 35lbs db concentration curl TUESDAY: Epic failure of deadlift. Body was shot just wasn't happening WED: SQUAT 155 3x5 245 2x3 245 ++ CHAINS +60 3 reps +100 1 rep + 140 1 rep 255 + 160 1 rep 275 + 160 1 rep 295 + 160 1 rep -- a bit too high but I am still very happy with that Video posted soon |
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