Journey to RPS XXX December 7th

[ckcrown84]

Speed Bench 8x3 Mini Bands...
Dumbbells for reps 80s then 100s, 2nd set of 100s I shortened the ROM

Pushups supersetted with flyes 10x20reps

Triceps (bands)
100reps reg pushdowns (60 reps then 40 reps)
3 sets of pushdowns with pauses
3 sets of spread aparts

 

[ckcrown84]

Leg day, honestly wasn't as good as I had wanted. I was still a bit sore from my previous leg session for some reason. my set with the 365 was ridiculously high lucky that was a warmup
Ended with 435lbs + 80lbs in chains Minus some because not all the chains are off the ground when I stand so maybe 60lbs in chains? whatever.

After chains hit some Front Squats did two sets with 135 before doing 225 for 2 sets then 245 for 1 set.

After that the good old Glute Ham Raises 5 sets of 10 reps

I should have kept going but we have a big day moving gym equipment tomorrow so that will be lots of 'accessory work' lol

 

[ckcrown84]

Epic bench day, put in a lot of work. Some off it not recorded.

Bench 405 then overload sets with Sling shot. Capped it at 505lbs. My technique wasn't quite there with the 500 even, but once I got 505 on the bar I fixed the little errors and had a much cleaner lift.

After the overload sets hit a tricep circuit
Sets of 20 reps pushdowns with sets of like 8 Tate presses (I know I said J&M presses in the video I was going to do those and ended up doing tates)

Then did Rope Pushdowns superset with band pushdowns (not recorded)

Polished it off with the big boy band and did a paused contraction... these were painful to say the least...

All and all an workout... well on my way to that 500 hundred

 

[Usealittle]

Lookin good man

 

[ckcrown84]

Lookin good man

Back on track !

 

[ckcrown84]

 

[ckcrown84]

Easy accessory work day... Ready for Saturday and Sunday to SMASH

Speed bench with black mini band + 185lbs 8 sets of 3 reps
Dumbbell incline press, 40lbs, 80lbs, and 2 sets with 120lbs.
3 sets of 20 pushups with 1 set of max (74 reps)

Chest supported rows, 2 plates, 5x10

3 sets of triceps with 60s DB
5x20 tricep pushdown

machine deltoid raise 5x20

 

[Usealittle]

Culver city barbell.... What state?

 

[ckcrown84]

Culver city barbell.... What state?

River city
Cincinnati Ohio

 

[Usealittle]

Shit... That said river??? Wow, don't know wtf I was reading... Lol, ok

 

[ckcrown84]

Video coming tomorrow

Started a new diet plan week one begins tomorrow

My coach thinks it will suit my needs just fine

Essentially it's a pound of turkey and a pound of beef a day and rice

Plus a few other things

Super excited me and my neighbors cooked 14lbs of meat today haha good times

To be continued tomorrow

 

[ckcrown84]

Rough heavy chest day

capped out at 380lbs floor press + Chains. Was not at all happy. Attempted 410lbs twice, failed each attempt. Can't really be two hard on myself for a few reasons
1) I never really fail at the top when I bench anyway,
2) I rarely do floor presses.
So all in all not a bad day I suppose. After heavy floor press

Did dumbbells
120lbs max effort
100lbs max effort
80lbs max effort

After dumbbells I kinda just worked each body part as I saw fit
3 sets of pull downs
5x5 chest supported rows
3 sets band pulls

Triceps
100 reps
then Band Spread Aparts (featured in video)

 

[ckcrown84]

Not a bad leg day. Capped out at 560, used a lighter band nothing crazy and didn't double it over. Definitely having depth issues. Worked on some pause squats after with 265lbs.

Didn't really do much for accessory after, I was spent. Did a few GHR's and Leg Curls

 

[ckcrown84]

Today was a special day... I just felt cocky as fuck and ready to press, being an accessory day I decided on some DB presses with bands. Warmed up to the Hundreds...
First set did the regular eliteFTS black band
Upgraded to the Green Band
Upgraded to the Big Grey Band
Maxed that bitch out with the big ass black band... don't get anymore band tension than that playa.

On my way to that 500 bench...

After heavy DB hit some more accessory

10 sets of 20 reps Pushups + Band Flyes supersets

5x10 Chest Supported Rows
5x10 Wide Pulldowns
2x50 band pushdowns
2xburnout band pushdowns

5 sets band face pulls


Orbit Nutrition got my recovery on point

 

[ckcrown84]

Power Lifting is such an amazing sport to participate in, takes a lot out of you and requires a lot of sacrifices if you want to do well but every bit of it is worth it when you get under the bar and battle for victory, when you look back at where you were and see the progression to where you are now. Each battle, each sacrifice all feels worth it when you see that progress.
July 10th I got 460 off a 2 board today I bashed 480lbs... 20lbs PR. Fucking love it.
Who cares ? Well me... And if you ask that after reading this ask yourself what the fuck have you accomplished ?



http://youtu.be/IENwUJ_0WNU

 

[ckcrown84]

http://youtu.be/uyiGiw5MxHY

 

[Usealittle]

This kids a beast!

 

[ckcrown84]

 

[ckcrown84]

So after 2 months of shitty deadlifts finally made some progress. had to use wraps. whats that mean? need to work on my grip!
Let the grip work begin

 

[ckcrown84]

Today I got some squats in. Seeing where I am at. December 7th is my competition.
500lbs for 2, very happy. My first rep was a bit high, 2nd rep to depth. Can't complain. Obviously my 500lbs is the last lift in the video.

 

[Usealittle]

Nice...

Now your puttin in work. What's the total your look in for? About 1500 some where? 198s or 220s

 

[ckcrown84]

220s unfortunately
Looking at a 540 squat 490 or 500 bench and roll of the dice on the deadlift hah between 460 and 500 anyone's guess my deads have been a mess

 

[Usealittle]

What's your body weight at now?

 

[ckcrown84]

What's your body weight at now?

218 in the morning around 223 before bed

 

[ckcrown84]

Today I did some accessory work (volume) with chains. Decided to go volume instead of speed work. Needed it Mentally.
Bar + chains 15 reps
140 + chains 15 reps
190 + chains 15 reps
(rest recorded)
the bar is 50lbs not a 45lbs bar.
230
280
320

After bench we did some flyes with bands. holy stabilizer issues. But, I had fun and had a mean pump lol.

Pullups and Pushups
10 sets of pullups, increases reps. 1 rep, 2reps, 3 reps, up to 10reps Each set of Pullups with 20reps of pushups

After pullups and pushups just finished off with 5x10 V-bar pulldowns then some easy lat rows

 

[Usealittle]

How did it go?

 

[ckcrown84]

How did it go?

It's not December yet !

 

[Usealittle]

It's not December yet !

Man.... All I read was the 7th, please forgive me for the dumb comments...

 

[ckcrown84]

Heavy doubles. Almost got 470 for two. Could have been a little tighter and shoulder flared out way too much.

Very nice progress, really good confidence boost. Am definitely dialed in nicely for December 7th.

I am thinking to do
460 opener, 480, then depending on how 480 goes shoot for the 500.

 

[Usealittle]

Lol... Wish 460 was a anything for me.