Training With Crown - Printable Version

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Training With Crown - ckcrown84 - 09-05-2013

BB Bench press Base 225 Rep Scheme

Test 225 4x10
Week 1 245 4x10
Week 2 275 4x10
Week 3 295 4x10
Week 4 325 4x10

Week 5 340 5x6
Week 6 345 5x6
Week 7 355 5x6
Week 8 365 5x6

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Training With Crown - ckcrown84 - 09-05-2013

Probable cycle layout

Cycle Layout Test Tren Halo
Nov 1-30
Week 1 350mg 700mg 20mg
Week 2 350mg 700mg 20mg
Week 3 350mg 700mg 20mg
Week 4 350mg 700mg 30mg
December 1-14
Week 1 700mg 1050mg 30mg
Day 8 700mg 1050mg 40mg
Day 9 700mg 1050mg 40mg
Day 10 700mg 1050mg 60mg
Day 11 700mg 1050mg 60mg
Day 12 700mg 1050mg 90mg
Day 13 700mg 1050mg 90mg
14th…Compete 700mg 1050mg 120mg

Total 7000mg 10800mg 3packs of 50

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Training With Crown - Jax - 09-05-2013

sounds good any progress pics for next weeks? I see you want to start a new cycle and I am interested to see difference in the look and may be strength.

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Training With Crown - ckcrown84 - 09-05-2013

Jax Wrote:sounds good any progress pics for next weeks? I see you want to start a new cycle and I am interested to see difference in the look and may be strength.

That cycle I won't run until november for contest prep.

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Training With Crown - ckcrown84 - 09-05-2013

Took it easy today. Usually I do Tuesday/WED so i have plenty of time for recovery... but well missed a day and lets be serious my big big lifting say is Saturday/Sunday and last thing I wanted to do was be incredibly sore Sunday.

Today I did
4x10 Flat Bench + 1 drop set
5 sets of DB kick backs
10 sets of Tricep pushdowns using resistence band
10 sets of wide pullups
10 sets of light DB Curls

Friday I rest and heavy days Saturday / Sunday ---- CANT WAIT

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Training With Crown - ckcrown84 - 09-08-2013

4 sets of 10 glute ham raise
2 mins side sled pulls (these lit up my glutes)
3x1 min belt stair climber. Essentially marching... it was rough stuff. The weight absolutely lit my glutes up.

Safety bar squats
- Worked up to 1 RM
- Rep set-- 1x10

Deadlift with resistence bands--speed
5x5

Hyper Extensions

3 sets

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Training With Crown - admin1 - 09-08-2013

How often you train calves, what are your workout techniques ?

Are you always working them same or vary high reps on one training session and low reps for another?

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Training With Crown - ckcrown84 - 09-08-2013

Pullups- 60 reps
"cuban muscle snatch" 5x12
Bent lateral raise 5x10

Resistence band (about 60lbs band) bench
- First we worked up to a 1RM
- Then we did 1 set with the band and weight releasers
- finished it off with 5x5 with resistence bands and added an extra mini band

5x10 dips
5x~10 resistence band tricep pushdowns

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Training With Crown - ckcrown84 - 09-08-2013

admin Wrote:How often you train calves, what are your workout techniques ?

Are you always working them same or vary high reps on one training session and low reps for another?

We utilize the West Side method -- Conjugate system training.
I don't train like a bodybuilder, nor do we have a dedicated to particular muscles.
its organized around bench, deadlift, squat. Powerlifting

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Training With Crown - ckcrown84 - 09-11-2013

Today was a great workout, but took some pushing to get there. The coach even went so far as to say I am being a pussy and a bitch haha
Just wasn't feeling the temperature change to 90 degrees suddenly, humid as fuck, covered in sweat, and had no partner to push each other. Anyway, bitch story short I gritted it out and did everything that needed doing.

Flat Bench:
225lbs rep test -- did this for shits and giggles



7 sets of flat bench for some reps

TRX Ring push-ups
5x10

Dips
5x10

DB press 3x10

Pullups 10x6

Superset some DB curls with Tricep pushdowns with resistence bands
5 sets

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