Training With Crown - Printable Version

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Training With Crown - ckcrown84 - 09-29-2013

Every have a day you wish you recorded that last damn lift? that was today. Monster... put in max effort and got a damn nice lift.
Anyway... lets start with the past...

Friday
10x6 pullups with 10x10 dips
10x6 Curls with 10x10 hanging leg raises.

Saturday
Max effort Chain Squat
Max effort rack pull
3 sets of down sets iwth rack pull
5x5 hyper extensions with heavy stone
5x20 leg extensions with band
5x15 plyo swing

Sunday
Max effort Bench w/ assistance band (35lbs at bottom)
worked up to a 1rm
5x4 bench (with bands) using Tendo machine to keep pushing for maximal force production.. Killed me.
light 2x20 reps
light 1xmax pause reps

Circuit 5 sets
1- tricep skull crushers
1- db rear delt
1- Curls
5 sets boom done/// dead /// time to relax and eat!!!

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Training With Crown - ckcrown84 - 10-01-2013

Monday... a nice relaxing gym day
5x10 pullups
5x20 dips
100 sled rows (50 with 3 plates) (50 with 4 plates)
5x20 db shoulder press

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Training With Crown - ckcrown84 - 10-02-2013

455lbs bench to beat the RPS #1 record... Hrmmm... I am feeling a possible orgasm errr chestgasm errr... I am ready to go fuckin' bench

Revolution Record

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Training With Crown - ckcrown84 - 10-03-2013

Did a super long workout yesterday...

Worked up to a 405lbs floor press
225lbs 5 sets close grip speed bench. 3 reps full, 3 reps 2-board, 3 reps 4-board
DB press 1x8 - 1x10 - 1x12
10x10 dips with 10x20 pushups
5x10 dips
Db shoulder press 5x20
DB side raises 5x20
Curls 3x20

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Training With Crown - ckcrown84 - 10-05-2013

[YOUTUBE]http://youtu.be/YOmDTXkddZU[/YOUTUBE]

[YOUTUBE]http://youtu.be/G3rMtsAGKZk[/YOUTUBE]

[YOUTUBE]http://youtu.be/pmtGtqFUzRU[/YOUTUBE]

Front Squats
Hyp Extensions
Plyo Swing

Youtube video embed did not work?

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Training With Crown - ckcrown84 - 10-08-2013

Sunday--

Hit the Bench press... Worked hard.

Reverse band Max Effort bench. worked up to 450lbs... wish it was more.
2x10 lighter weight
1x10 pin press. Essentially the bar starts about 2"inches from your chest. Push it up. Thats 1 rep. These are rough
3 sets incline press
1 set max effort drop sets incline DB Press
2 sets max effort drop sets Dips.

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Training With Crown - ckcrown84 - 10-09-2013

Yesterday was a fairly easy day. just did some speed work. Believe it or not, on lower body, I do feel these workouts.

Speed Squats: 10 sets of 2 reps
Speed Deadlifts 10 sets of 3 reps

We use a Tendo machine to ensure proper bar movement speed. The goal is .80meters/second

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Training With Crown - ckcrown84 - 10-10-2013

Chest day /speed / volume

Chest - Warmup
10x3 with Tendo machine for speed
DB heavy 3x~6
DB Light 3x20
Wide BB 3x15

Skull Crushers 5x15
DB Kicks 5x20

I feel like im forgetting something but you get the idea.

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Training With Crown - ckcrown84 - 10-21-2013

Sorry for the inactivity of late. Things have been absolutely hectic.

I am back, training is going well. Competition is still fast approaching and I am beginning to feel more prepared, still humble though. Remember this is my 2nd meet. Don't expect the world.

I will get back to keeping my detailed logs tonight

Thanks for the continued support everyone!

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Training With Crown - ckcrown84 - 10-22-2013

Went in yesterday for a quicke one.

Plyo swing 10x10
Plyo Swing 2x20

Foam rolling / stretching

Glute ham raise 5x10

Foam Rolling / and more stretching

Abs

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