CROW'S Road to 200lbs. NAS National Championship

Training Training Logs
41

2/17-19/10 Rest

Tweeked my knee Wednesday night (17th) so I’ve just rested and been lazy for a couple of days.

2/20/10 BW 260.0 started eating Paleo today

no video

BENCH PRESS 240x5 275x3 305x5
1A 1-ARM DB PRESS 75/5 85x5 95x5 100/(4,3),(3,0) (L,R)
1B PULLUPS 5,8,6,6
2A IYT’s 2 sets
2B PULLUPS 6,5
FACE PULLS 3 sets
ROPE CABLE OVERHEAD EXT 3 sets

2/21/10 BW 257.2

DEADLIFT 390/5 440/3 500/5
GOOD MORNINGS 135/5 185/5 225/5 250/5 275/3 295/2 315/1
HACK SQUATS 180/5 230/3,5 270/3,5 320/3
SEATED CALVES 3 sets
CRUNCHS 4 sets

42

2/22/10 BW 256.2

20’ LIFECYCLE hill L6

43

2/23/10

DB JERK w/fat gripz 100/6,6 110/4,4,2,6
AXE PRESS 161/5 181/3 201/3
T-BAR ROWS 4sets with fat gripz as warmup, 180/8 205/4,4 180/5,5
1A DIPS 3 sets
1B ALT LAT PULLS 3 sets
HAMMER CURLS w/fat gripz 5 sets

2/24/10

BACK SQUATS 320/5 365/3 410/2
HANG POWER SNATCH 81kg/3 85/3 90/2 95/1
AXE 18" DEADLIFT 503/1,1,10
UNI LEG CURLS 3 sets

44

2-25-10 Rest

2-26-10 BW 253.0

LOG JERKS 200/3,2 220/1 250/1,2 260/1 270/1 250/3,1,1
BENCH PRESS 255/5 290/3 325/2
1A UNI DB PRESS w/fat gripz 70/5 80/5 90/(5,3) (L,R)
1B PULLUPS 10,11,8
2A FACE PULLS 2 sets
2B ROPE OH EXT

3rd 5/3/1 Cycle Final Week Maxes

45

2/27/10

CLEANS 90kg/3 100/3 110/3
DEADLIFT 350/5 405/5 455/8
FRONT SQUAT 115kg/5 120/5 125/5
GOOD MORNINGS 225/5,5,5
INC SITUPS 4 sets

- YouTube

2/28/10 REST

3/1/10

DB JERKS w/fat gripz 90/9,13 100/2 110/2 115/2
AXE PRESS 143/5 163/5 183/5
CABLE ROWS w/fat gripz 150/6 200/5 175/8 200/6 212/5 225/5
1A DIPS BW/12 25#/10 45#/8
1B ALT LAT PULLS 3 sets
INC DB CURLS 3 sets

46

3/2/10 BW 251.2

SNATCH 70kg/3 75/3 80/3 90/1 95/1
BACK SQUAT 285/5 335/5 365/5
18" AXE DEADLIFT 533/1,1,6
UNI LEG PRESS 180/5,8 230/5

47

3/3/10 REST

3/4/10 BW 250.2
no video

AXE RACK LOCKOUTS 123/3,3 173/3 193/3 213/3 223/3 243/3
BENCH PRESS 225/5 265/5 295/5
1A UNI DB PRESS w/fat gripz (L,R) 80/(5,5) 90/(5,5) 100/(3,1) 95/(4,2) 80/(9,7)
1B PULLUPS BW/11,10,10,10,7
2A FACE PULLS 2 sets
2B PEC DEC 2 sets
TRI EXT MACH 3 sets

48

Damn nice lifting dude.

49

[quote]DoveofWar08 wrote:
Damn nice lifting dude. [/quote]

Thanks for the words, Dove.

50

3-5-10 REST

3-6-10

CLEANS 110kg/1,2 115/1 120/1,1,1 125/1
DEADLIFTS 375/3 425/3 475/6
FRONT SQUAT 120kg/4 125/3 130/3 135/2
GOOD MORNINGS 135/6 225/5 245/5,6
INC SITUPS 3 sets

3-7-10 BW 250.2

DB JERKS 90/4,2 100/2,14 110/2,2 120/2 (each hand combined)
AXE PRESS 158/3 178/3 198/3
CABLE ROWS 175/10 200/8 225/6 250/6 275/3,3
DIPS BW +45/8 +55/8 +70/8 +90/7
ALT LAT PULLS 3 sets
INC DB CURLS 3 sets

51

2304×3072 2.9 MB

This is a progress photo. I have been eating paleo for 2 weeks and have lost about 12 pounds (262 to 250). I need to weigh 242 by March 19th for the WABDL meet, and 231 by April 17th for the Fresno Strongman Meet.

52

3/8/10 REST

3/9/10 BW 248.8
no video

POWER SNATCH 80kg/2 90/1,1 95/1,1 101/1,1
BACK SQUAT 315/3 350/3 395/2 very disappointed with that 315/3,3
UNI LEG PRESS 180/6 230/6,5
REV HYPERS 3 sets
CRUNCHES 3 sets

53

3/10/10
no video

EXPLOSIVE PUSHUPS 3x5
BENCH PRESS 245/3 275/3 315/4
1A 1-ARM DB PRESS w/fat gripz (l,r) 85/(5,5) 95/(4,3) 100/(1,1) 75/(8,8) 85/(6,6)
1B PULLUPS BW/10 +25#/6,6,5 BW/12
2A FACE PULLS 2 sets
2B PEC DEC 2 sets
DB EXT 3 sets

54

3/11,12/10 REST

3/13/10

DEADLIFT 405/5 455/3 515/3 550/1
BENCH PRESS 265/5 295/3 330/2 340/1 345/1
1A DIPS 90/7 100/6,6 BW/25
1B T-BAR ROWS 180/6 205/5,5 CG PULLUPS 10
HAMMER CURLS 3 sets
CABLE EXT 2 sets

3/14/10 REST

3/15/10 BW 246.6

BACK SQUAT 335/3 365/1 405/1 315/3 335/3 365/1 385/1
AXE PRESS 163/5 183/3 208/1
UNI LEG PRESS 90/5 180/5 270/3,5 320/3
HYPERS 2 sets
LEG CURLS 2 sets
INCL SITUPS 4 sets

55

3/16/10 REST

3/17/10

DELOADING COMPLEX 4 sets each
KB SWINGS
PUSHUPS
PULLUPS
KB C & J 3 sets
KB SNATCH 3sets
HYPERS 2 sets
CRUNCHS 3 sets

3/18/10 REST

Resting for a small gym bech press meet tommorrow and WABDL deadlift meet on Saturday. I will hopefully have videos of each.

56

3/18/10 BW 246 REST

3/19/10

Weighed in at 239.5 for WABDL meet. Competed in gym bench press meet in the evening. It was a partner-team event (1 HW and 1 LW), for best combined total. We won 1st place, with myself pressing 360 and my partner Rick pressing 285. Now on to WABDL meet tomorrow!

57

3/20/10 WABDL Meet

551 Deadlift, 2nd place

3/21/10 REST

3/22/10

DELOAD WEEK

Back Squat 135/5 185/5 225/5,5 245/5 275/5
Uni Leg Press 90/10 180/8 270/6 320/4
Leg Curls 3 sets
Hypers 3 sets
Inc Situps 3 sets

58

3/23/10 BW 252.2

Axe Press 83/5 103/5 133/5,5,5
1A Dips 45#/10,10,10 BW/23
1B Pullups 10,9,8,7
2A Side Raises 3 sets
2B BB Shrugs 3 sets
Hammer Curls 4 sets

3/24/10 BW 248.2 REST

59

3/25/10

Deadlift 365/5 410/5 470/6
Good Mornings 4 sets up to 275/6
Tire Flips 700# 5x5
Donkey Calf 3 sets

3/26/10

Bench Press 235/5 275/5 305/5
Uni DB Inc Press 4 sets up 100x6
T-Bar Rows 5 sets up 225x5
DB Rear Flys 3 sets
Cable Ext 4 sets

3/27/10

Axe Clean and Press up to 115kgx5, 125kgx1
Frame Carry 100ft up 515#
Frame Deadlift 515x5 570x3 620x3
Stone Lifts no tacky 235/1,2,3,4,5 265/1,1

3/28/10 REST

60

3/29/10

BACK SQUAT 275/5 315/5 350/6 365/5
UNI LEG PRESS 90/6 180/6 270/6 320/6 360/4
LEG CURLS 3 sets
HYPERS 3 sets
INCL SITUPS 3 sets

3/30/10

AXE PRESS 148/5 168/5 188/5
1A DIPS 75#/8,8,7,6+DS
1B PULLUPS BW/10,10 25#/6 BW/11
2A LATERAL RAISES 3 sets
2B BB SHRUGS 3 sets
HAMMER CURLS 3 sets

3/31/10 REST