Training With Crown - Printable Version

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+--- Thread: Training With Crown (/showthread.php?tid=4357)

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Training With Crown - ckcrown84 - 09-12-2013

My back was cramping something fierce last night, and for some reason my right testicle was hurting haha so kinda had to take it easy.

Speed Squats
5x5 with chains

Speed sumo Deadlift
5x5

Reverse hyper extensions 3x20
Glute Ham Raise 3x10
Hyper extensions 3x12

I am going to go in tonight and just do lots of stretches maybe a bit of cardio and relax for the weekend, let my body heal up before the heavy weekend

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Training With Crown - ckcrown84 - 09-14-2013




Sooo 13 weeks out... Damn time is gonna fly.
Anyway, today was max effort squat and deadlift.

First we worked up to a max effort 1RM squat with reverse bands. Got a nice PR on that. Felt good and then straight to deadlifts.

Deadlifts today we used chains. 140lbs in chains... Ouch. I was honestly dissapointed I couldn't pull more but hey i'm always gonna wanna pull more. Oh and yes those are 100lbs plates not 45's


Click the image for a video. This lift wasn't a success I technically maxed out with 50lbs lighter weight. I couldn't lock out the weight in the video, but... next time !

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Training With Crown - Cena2013 - 09-14-2013

You look great bro in your first page pics, i cant wait to see your final photos, jacked and cut

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Training With Crown - ckcrown84 - 09-16-2013

Forgot to post Sundays workout.
Went in and did some stuff to loosen up the lower body.
3 sets of hyper extensions
3 sets of reverse hypers

Then bench
We worked up to 5RM on the bench. I was pretty dissapointed I only got 365lbs for 3... Just an "off" day.

After working to 1 RM I did a 3 board press for like 7 sets or so... stacked on two resistance bands to really grind out those triceps and work on the lockout.

After these we just spent a bunch of time punishing the triceps into submission and then a few sets of biceps so i feel cool

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Training With Crown - ckcrown84 - 09-17-2013

excited to workout tonight! WhOOT!

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Training With Crown - ckcrown84 - 09-17-2013

Bench Day

5x20 light weight super wide. Working on that weakness
8x3 reps speed work with resistance band.
2xfailure ... two sets to failure with resistence band, 2second pause at bottom.
4x15 DB press

10 sets of resistance band tricep extension super set with kickbacks with kettlebells

5 sets of resistance band tricep extensions super set with 5 sets of DB rear delt work.

Thats all she wrote for speed day. More tomorrow

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Training With Crown - ckcrown84 - 09-21-2013

Supposed to be a heavy day, but my groin and ass were just hurting haha yeah yeah don't crack too many jokes on me.
In any case I just did a bunch of accessory work today and am going to do my Squats on Monday.

Reverse Hyper 10x10
Glute ham Raise 5x10
Band Leg curls (works hamstrings) 50,40,30,20
Hyper Ext 10x10
Plyo swing single leg 2x20
Swing 3x30 two leg

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Training With Crown - ckcrown84 - 09-25-2013

ready to kill it today.

Did some floor presses Sunday afternoon absolutely killed it.
Wish I had some videos... Sorry

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Training With Crown - ckcrown84 - 09-26-2013

Nice speed work day.
Squat with resistance bands. 10x3
Deadlift 3x6

What? Thats it? Yup! lol
Just worked on speed and power development. We use a Tendo machine. Keeps it honest.

Tomorrow I do a bunch of chest and accessory work

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Training With Crown - ckcrown84 - 09-27-2013

Speed Bench 12 sets (3 reps each)
3 sets of incline press
5x8 skull crushers
db press 4x15
db press (heavy) 1x4
db kickbacks 5x10

dips 5x10
upright rows 5x10

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