Training With Crown - Printable Version

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Training With Crown - ckcrown84 - 10-31-2013

Hello everyone,

Training has been going good. Yesterday was testing my strength levels on bench and got 385x4, which is a little lower then expected ( was hoping for 405) but hey. Thats what happens when you eat like crap and get drunk on halloween lol.

I hope all is well my training journal will increase back in intensity and posts on Saturday + Sunday

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Training With Crown - ckcrown84 - 11-01-2013

Yesterday, nice relaxing workout... yeah right. 30 minutes of sled pull with 3 plates.
Lap 1 - Chest Press
Lap 2 - Back pull
Lap 3 - Bicep curl which slowly just turned into another back/lat pull

30 minutes of this

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Training With Crown - ckcrown84 - 11-04-2013

Sick weekend workouts, wish I had recorded my bench press.

Saturday we did deadlifts. working in the 3-5 range.
1) Straight deadlift for 5 reps
2) Rack pulls 3x3
3) Deficit deadlift 3x3
Hyper Extensions
Prowler

Sunday. Bench for days.
We did max effort with the thick black resistance band. There was some dispute on the resistance but somewhere between 120-150 so we just settled on 135... lol in any case it was a mean black bitch.
Worked up to 1rm then we did a set of 6-8 with 80% of the 1RM

After bench we did Incline, then hammered out some dips and tricep extensions. Mission complete

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Training With Crown - ckcrown84 - 11-09-2013

Saturday, Leg Day

Worked up to a 5RM on squats, failed and only got 3.
Setup the reverse bands and worked up to 1RM. Failed my 1RM lowered the weight 10lbs and got it... Hey it happens
Last we did 3x5 pause squats 225lbs. Fairly light weight, but the 3 second pause kills.

Tomorrow max effort bench or floor press. Video will be posted.

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Training With Crown - ckcrown84 - 11-10-2013



Floor press worked up to a 1 RM

Pin Press 1 rep for 10 sets increasing weight

Incline 2x6

Dips 2xdrop sets 2 plates then no weight. To Failure

3 sets of db extensions

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Training With Crown - ckcrown84 - 11-13-2013

Monday:
Just did some circuit stuff... In other words worked my muscles some but just kept the body moving. Get rid of some fat.

Tuesday: I did a really crappy leg workout. My ham's are pretty tight from it. But just wasn't in the mood and my training partner wasn't there so I just BLAH I did the 3 set method... Yeah not in the mood to workout so just do 3 sets of everything! lol

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Training With Crown - 45cmbiceps - 11-14-2013

You are a beast!

ckcrown84 Wrote:Hello everyone,

Training has been going good. Yesterday was testing my strength levels on bench and got 385x4, which is a little lower then expected ( was hoping for 405) but hey. Thats what happens when you eat like crap and get drunk on halloween lol.

I hope all is well my training journal will increase back in intensity and posts on Saturday + Sunday

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Training With Crown - ckcrown84 - 11-14-2013

Thanks bud!
Training hard!

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Training With Crown - ckcrown84 - 11-16-2013

Today we did some Defecit Deadlifts

Worked up to a 1RM I got 425lbs at deficit
then we did some reps with 315 I had like no endurance left, which sucked

After defecits we did some rows, hyper extensions and reverse hyper extensions.

Impressively my girlfriend lifted 335lbs deficit deadlift. killed it

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Training With Crown - ckcrown84 - 11-17-2013

Very nice chest day

Did a 1 board 1RM test click the picture below for video


After this I hit 365lbs for 2x4

Then we moved to pin presses, these work my weakness.. The bottom area of my lift. See video


After doing these we hit some Incline press and then dips... dips for days haha just 1 set of 50 reps. Then some DB extensions for 2 sets

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