CROW'S Road to 200lbs. NAS National Championship

Training Training Logs
1

12/23/09

Maxed out the four lifts I will use for the program.
455 Back Squat
365 Bench Press
550 Deadlift
223 Axe Press

12/24/09 BW 270.0

Power Snatch 95kg/1,2,1,1
Back Squat 275x5 315x5 350x9
Big But Boring(BBB) Back Squat 5x10 (245,255,265,275x2)
Leg Curls 3 sets
Crunchs 3 sets

2

12/25/09 BW 270.0

Treadmillx30’ 2.33 miles

12/26/09 BW 273.4

Rack Lockouts from forehead: 135x3,3 185x3,3 205x2 225x2 235x1 245x1,1
Axe Press 128x5 148x5 168x10
1A BBB Axe Press 5x10 (113,123,133,138,143)
1B Pullups BWx5,5,5,5,5
DB Rows 110x8 120x6 130x5,6,6
Bent Flys 2 sets
DB Ext 5 sets

12/27/09 BW 271.2

Power Cleans 90kgx2 110x2 120x1 125x1 120x1,1
Deadlifts 315x5 365x5 425x8
1A BBB Deadlifts 5x10 (275,295,315,325,315)
1B Board Jumps 3,4,4,4,5,5
Walking Lunges Length of Gymx3
Inc Situps 3 sets

3

12/28/09 BW 268.0

TMx30’ 1.93 miles, worst performance yet, tried out new running and had the worst anterior shin pain yet.

4

12-29-09 BW 266.6

10" LOG JERK 200x3 220x3 250x1 260x2 270x1 280x1 290x1PR 295xmiss
BENCH PRESS 225x5 250x5 280x9
1A BBB CG BENCH PRESS 5x10 (185,195,205,215,225x14)
1B INVERTED ROWS BW 5x10
T-BARS ROWS 180x6 190x6 200x5 205x5,5
LATERAL RAISES 3 sets
BB CURLS 4 sets

12-30-09 BW 268.0

TMx30’ 2.23 miles

5

12-31-09

SNATCH 70kgx1 81x1 90x1 95x1 100x1 105x2 misses
BACK SQUAT 285x3 335x3 370x6
BBB BACK SQUAT 5x10 (255,255,275,285,290)
LEG CURLS 4 sets
CRUNCHS 3 sets

1-1-10

BARBELL RACK LOCKOUTS 135x3,3 185x3 225x3 235x1 245x1 250x1
AXE PRESS 138x3 158x3 178x8
1A BBB AXE PRESS 5x10 (123,133,143,148,133)
1B PULLUPS 5,6,5,5,4
DB ROWS 125x6,6 135x6
BENT FLYS 2 sets
DB EXT 4 sets

1-2-10

HANG CLEANS+FULL CLEANS 50kg/1+1,1+1,1+1 70/1+1,1+1 90/1+1 100/1+1 110/1+1 CLEAN 115/1,1
DEADLIFTS 365x3 405x3 445x5
BBB DEADLIFT on Aerobic Step 5x10 (225,275,295,315,325)
INCLINE SITUPS 3 sets

1-3-10 REST

6

1/4/10 BW 270

TMx25’ 1.87 miles (5’ warmup walk, 20’ 1:1 run:walk intervals)

Started diet today.

7

1/5/10 BW 265.8

AXE JERKS 208x2 243x1 275x1 286x1 296x1 308x1 318xmiss
BENCH PRESS 235x3 275x3 295x7+1
1A BBB CG BENCH PRESS 205x10 215x10 225x10
1B INVERTED ROW 3x8
T-BAR ROWS 180x8 205x5 215x4,4
LATERAL ROWS 2 sets
BB CURLS 3 sets

Early morning session so was not really fired up. Got fatigued early so I reduced the volume of sets on BBB and rows. The miss at 318 would have been a PR so I’m happy with strength there, will get it next time!

8

1/6/10 BW 263.8

TMx30’ (5’ walk, 20’xrun:walk 1’:1’, 5’ walk) 2.12 miles

9

1/7/10 BW 262.8

HANG POWER SNATCH + POWER SNATCH + OVERHEAD SQUAT 40kg/(1+1+1)x3 60kg/(1+1+10x2 70kg/1+1+1 80kg/1+1+1 85kg/1+1+1 90kg/1+1+1
POWER SNATCH 90kg/1 95kg/1 97kg/1
BACK SQUAT 315/5 350/3 390/3
WALKING LUNGES length of gymx3
LEG CURLS 3 sets
DONKEY CALVES 2 sets
BALL CRUNCHS 3 sets

10

1/8/10 BW 262.2

BARBELL RACK LOCKOUTS 135x3,3 185x3 225x3 245x1 255x1
AXE PRESS 148x5 168x3 188x6
1A BBB 5x10 (133,138,138,138,123)
1B PULLUPS 6,6,6,6,8
DB ROWS 130x5,6,6 140x5
BENT FLYS 3 sets
DB EXT 1 set

11

1/9-10/10 REST unless you count 18 holes of golf each day!

12

1/11/10 BW 262.2

CLEANS 50kg/2,1,1 70/1,1 90/1 110/1 120/1 125/miss
DEADLIFT 365x5 425x3 475x5
1A SNATCH GRIP DEADLIFT on aerobic step 225x10 245x10,10
1B BOARD JUMPS 3x5
INCL SITUPS 2 sets

13

1/12/10 BW 260.0

DB JERKS 50/5,5 70/3 90/3 100/1 110/1 120/1 130/1 135/miss
BENCH PRESS 250/5 280/3 315/4+1FR
BENCH PRESS 225/10,10,10
INVERTED ROWS 2x8
T-BAR ROWS 180/8 205/5 225/3,3 180/6 135/8
LATERAL RAISES 3 sets
BB CURLS 4 sets

14

2304×3072 2.93 MB

Photo taken at beginning of 1st cycle, on 12/23/09. Bodyweight around 273.0.

15

1/13/10 BW 259.4

TMx30’ interval walk and jog 2.23 miles

16

1/14/10 BW 259.8

POWER SNATCH 90kg/1,1,1 95/1 100/1,1,1
BACK SQUAT 275x5 315x5 355x6
BBB BACK SQUAT w/choked green bands 135x10 185x10 205x10 185x10
UNI LEG CURLS 3 sets
REV HYPERS 2 sets
HANGING LEG RAISES 2 sets

1/15/10 BW 260.0

10" LOG RACK LOCKOUT 160/3,3 200/3 220/3 240/1 250/1 260/1
AXE PRESS 138x5 158x5 178x8
1A BBB AXE PRESS w/mini bands doubled 83x10 53x10 63x10 68x10
1B CLOSEGRIP PULLUPS 8,9,7,6
UPRIGHT ROWS 95x5 135x5,5,5 155x4
ROPE OVERHEAD CABLE EXT 3 sets

17

1/16/10 BW 259.8

TMx30’ 2.33 miles

1/17/10 BW 257.2

AXE CLEANS 45kg/3 65/3 85/2 105/1 110/1
AXE CONTINENTALs 115kg/1 120/1 125/1 131/1 135/1
DEADLIFT 335/5 385/5 425/10
AXE DOUBLE OVERHEAD GRIP 230/5 240/5 250/3 260/1,1
LUNGES hallway lengthsx3
INCL SITUP 3 sets

1/18/10 BW 257.8

TMx30’ 2.40 miles

18

1/19/10 BW 257.2

no video today

BARBELL JERKS 50kg/3,1,3 70/3 90/3 110/2 120/1 130/1 140/1 145/1 150/1
BENCH PRESS 225/5 255/5 285/8
1A BBB BENCH PRESS w/doubled minis 135/10,10 145/10,10 135/10
1B BENT ROWS 225/5,5 245/5,5 225/5
2A BB SHRUGS 3 sets
2B HAMMER CURLS 3 sets

19

1/20/10 BW 255.2

TMx30’ 2.45 miles

20

1/21/10 BW 255.2

SNATCH 40kg/2,1 60/1,1 70/1 81/1 90/1 95/1 100/1 105/1 110/3 misses
BACK SQUAT 295/3 335/3 380/3
1A BBB BACK SQUAT + choked green bands 5x10 135,155,175,175,135
1B UNI LEG CURLS
HANG LEG RAISES 1 sets