Crown's Return and PL Thread

[Huge Tom]

Stay safe if you want to compete for long time.

How are things going on right now?

Originally Posted by ckcrown84

Ready to train!??!?!
Recovering from slight shoulder injury.
Getting better!

[ckcrown84]

Originally Posted by Huge Tom

Stay safe if you want to compete for long time.

How are things going on right now?

Things are going great, laying the foundation for a successful future.

Working hard, I have great coaches and am looking to build a solid support structure to see where it takes me...

[ckcrown84]

Video -- Click Image
Squat was a tad high





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

[ckcrown84]

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

[ckcrown84]

I am going to have to get on some quality gear here for this next competition ....

[ckcrown84]

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

[ckcrown84]

Got back from Chicago yesterday.
Cranked out 300 pushups so I am not a complete lazy ass.

[ckcrown84]

Officially signed up for a competition. July 20th... it is on!

[James42]

Originally Posted by ckcrown84

Officially signed up for a competition. July 20th... it is on!

Cool bro. Hope you do well.

[ckcrown84]

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