[ckcrown84]

4 sets of 5 225 .75 avg

Feet up 1 reps
315
365
405
415
440

355 8 sets 1

275
15
15
15
8

[YOUTUBE]e3reT1npsKQ[/YOUTUBE]

[ckcrown84]

265 8 triples

Singles
335
385
425
440

205 SSB
5x5 3 second pause

[YOUTUBE]EPF_DaqyQuQ[/YOUTUBE]

[ckcrown84]

135 and 80 chains 4 sets of 5

80lbs chains with below weights
225
315
365
405


4 sets 405 for 1 rep
385 for 1 rep

Floor press
335 8 sets of 3

Skull crushers
3 sets heavy

[YOUTUBE]XMMRhtpMd1o[/YOUTUBE]

[ckcrown84]

Gearing up for that competition In December
Lean right now and am ready for that 198 class. Am sitting at 201lbs after my squats today.

Am testing my bench in two weeks!!!
If I get the number range I'm hoping for we officially start competition prep





Gimme a follow on fb for updates

Appreciate the support

[new-Jedi]

You looked amped in that pick. You are almost there.

[ckcrown84]

https://www.youtube.com/watch?v=-LovPIwTX2U

515 pull with straps

Deadlifts are looking rough since I tore my biceps going to be working on this and doing a lot of grip work to move away from the straps

Hoping my bench goes good next week because I am soooo ready to dial this stuff in for December

[ckcrown84]

[ckcrown84]

First of all I want to apologize for my prolonged leave of absence

I have had a lot going on personally and on the training side of things I have had some severe issues as well.

My transition back to low bar squat has been causing severe bicep tendinitis which is all the worse considering I am coming back from two distal bicep tears

I have a competition scheduled for December 5th if I can't find a balance between low bar squats and deadlifts without severely aggravating my bicep tendons it doesn't look like I will be ready to compete.

To compound the issues I have a pec strain that has been extremely aggravated which has hampered my bench training. Assuming I can get back to benching within the next week I'm not terribly concerned with this. However if the problem persists it will be a considerable problem and shave quite a bit off my total and make doing a meet pretty pointless

In any case I am trying to pull it together but working around my post surgery sensitivities and my new pec strain it is proving difficult



Here is some speed squats from last night used the SSB to ease my biceps

[YOUTUBE]cXGMoT-nEkw[/YOUTUBE]


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[ckcrown84]

Today was a nice day
470 at .33 m/s
Followed by some doubles at around 385
Then pause squats... Always brutal

One more week off of benching and I try to resume that

Hoping to pull it together last minute before the meet

[YOUTUBE]JOsxynt_LEQ[/YOUTUBE]






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[ckcrown84]

245 SSB speed squats followed by 2x10 for extra volume
Speed work done at .8m/s avg

Honest to god I've never felt much from speed work unless actually measuring speed. Takes the subjectivity out of it and makes it a pretty grueling workout to make sure you hit that .8m/s

Then did some static holds on the deadlifts to work on my ever failing grip.

Arms are adjusting to the once a week straight bar squat, going to be getting two massages per week starting next week. They seem to be helping

[YOUTUBE]pFGDDxXM4Bs[/YOUTUBE]


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