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About crk316

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07-01-2016 08:47 PM
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12-30-2012
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Recent Entries

Week 3 day 1

by crk316 on 12-08-2014 at 11:28 PM
Squat with belt
455x5@6
475x5@7
500x5@8.5
500x5@8.5
500x5@9
500x5@9.5

Competition bench
245x5@5.5
275x5@7
295x5@8
295x5@8
295x5@8.5
295x5@10

Cg incline
185x6@6
225x6@7
135x10
135x10

I was really surprised by my squat today, I was hoping for 475 going in, 500 is my 5rm without wraps. Bench increased 15# over last week and shoulder is feeling

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Week 2

by crk316 on 12-07-2014 at 01:26 PM
Day 1
-squat with wraps
525x4@7
545x4@8
565x4@9
535x4@8
535x4@8.5
I decided I'm going to try my next meet without knee wraps so this was my last week training with wraps for my main squat.

Day 2
Deadlift
415x4@7
425x4@8
435x4@8
445x4@8.5
455x4@9

303 tempo squats
365x7@9
345x7@10
Completely under estimated how hard these would be and made my initial set way

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Week 1 day 4

by crk316 on 11-29-2014 at 08:36 PM
2"deficit deadlift
365x5@6
385x5@6
405x5@7
415x5@8
415x5@8
415x5@7.5

2" deficit sldl
275x8@6
315x8@7
365x8@10
315x8@10

Had trouble dialing in my rpe attempts, I was lifting with a much larger group of people than normal so I was taking longer breaks. Happy with my first week, just need to get my shoulder fixed.
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Week 1 day 3

by crk316 on 11-28-2014 at 08:08 PM
2ct pause squats
405x5@6
415x5@6
435x5@8
435x5@9
435x5@9.5
405x5@7.5

Pretty happy with this, the most I've ever done on this lift was 455x3 and 495x1.
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week 1 day 2

by crk316 on 11-25-2014 at 06:53 PM
deadlift was way weaker than i was hoping for. thought 405 would be a good weight to start with at a 6 rpe....not so much. shoulder is full blown hurt again, got some ART work done today and he said i should be as good as new in a week or so. and i got a 12 inch wide bench so hopefully that will help with the shoulder issue. first time doing front squats in about 6 months. They went better than i thought they would after my deadlift performance, but ran out of time before i could finish cause i

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