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ckcrown84
10-15-2015, 06:17 AM
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

http://images.tapatalk-cdn.com/15/10/15/1c0bb45fef4339f8c4176fe8b54d16d8.jpg

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


https://youtu.be/cXGMoT-nEkw


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baby1
10-15-2015, 07:18 AM
Looking great! keep up the good work:)

ckcrown84
10-18-2015, 12:59 PM
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


https://youtu.be/JOsxynt_LEQ

http://images.tapatalk-cdn.com/15/10/18/bec380d0d6000bc588577427381aee06.jpg

http://images.tapatalk-cdn.com/15/10/18/890d3e6b865d5f732fa55409f42f8ee3.jpg


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ckcrown84
10-21-2015, 07:00 PM
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


https://youtu.be/pFGDDxXM4Bs


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ckcrown84
10-23-2015, 09:07 AM
**12/5/2015 Meet Day** A point to Prove...

Meet day is fast approaching and while discussing my upcoming competition with others the most frequent question I get is “why?” and sometimes the occasional “you are dumb”

Why am I competing so soon, despite some nagging injuries, despite the very real fact, that I won’t bench a PR—which let’s get real the bench is my equalizer to make up for my deadlift and therefore my total won’t be as good as it could be if I were “healed and recovered.”

I am competing to prove a point to myself, a point that I have been proving for quite some time. I DON’T CAVE, I don’t collapse under pressure, I am not a victim of my circumstances, I am a man that perseveres over my obstacles. The competition gives me accountability, a benchmark to see where exactly I am and a roadmap for where I am going next. I don’t care about any excuses, injuries, or setbacks. I am going to do the best that I can in my present state and plan 2016 from there…

Fuckin’ dumb huh


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ckcrown84
10-23-2015, 05:17 PM
http://images.tapatalk-cdn.com/15/10/23/a88f0cf56158d60fc86379f60a72bd58.jpg

http://images.tapatalk-cdn.com/15/10/23/153bacd0613b008ac8eb1d3b7657b054.jpg

Today tried out the compression sleeves to help with my bicep tendonitis... Huge success

Due to my mild pec issue I did a low rep high
Volume workout to minimize the extra strain from high reps
20x5

Not a bad day


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malfeasance
10-24-2015, 05:24 AM
I hope it works out well for you, ckcrown84. You only get one body.

ckcrown84
10-30-2015, 12:46 PM
I hope it works out well for you, ckcrown84. You only get one body.

I hear that


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ckcrown84
10-30-2015, 12:46 PM
After lots of tissue work I decided to get back on a nice bench tonight
Did a few singles with 405 then 405 for an easy triple. I was gonna keep going but boss told me no... It's best to listen
275 for 20 as my down set.
Pretty nice day, feels good to be back


http://youtu.be/lpjZoVhm6jE


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gdawg
10-30-2015, 03:10 PM
Damn son gettin it done. I just looked back , I followed your 500 raw thread for a while . You done went and got ripped to.

DaMaster
10-30-2015, 04:17 PM
I have Bell's red compression bands and love them. Can't wear them the whole workout straight as my hands start to tingle. But for a few sets they're great. Helped my biceps soreness tremendously. Thinking of getting the slingshot as well for the occasional overload sets.

My meet is on the 6th so I'm in the same time frame as you, although my bench is no where near yours. Take care of your body man. It has to last you till the end. One thing I'd tell my younger self if I could.

ckcrown84
11-03-2015, 02:48 PM
Damn son gettin it done. I just looked back , I followed your 500 raw thread for a while . You done went and got ripped to.

Thanks !


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ckcrown84
11-03-2015, 02:48 PM
https://youtu.be/94fESRm4HTM

Another bench day got up to 415 for a fast single at 33m/second
Not a bad day !!!
The chest is coming back :)
Legs this Sunday


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Sotuff111
11-03-2015, 05:11 PM
Keep it up man.... Train smart and listen to your body man be careful not to overtrain and you will get there. Rome wasn't built in a day.

ckcrown84
11-15-2015, 01:24 PM
Pretty nice bench session
The extra recovery and massages are paying off.
Got 460 for a clean double. If things keep going this nice I might beat my 480 best in December... Won't know until meet time. This was my last heavy bench workout until then.

Hit squats today too 515 for 2 doubles it was rough, I blame the weekend adventures. Gotta dial it in no more going out !
The second double was nasty, my knee was caving that usually doesn't happen


https://youtu.be/5kmwTcMIcvc




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