Recent content by ckcrown84

Its not much, but its honest work. I am a huge fan of simple linnear progressions in 4 week waves. On the 4th week have an ego day where you lift a bit heavier, so i'd rotate in the straight bar that week. So for example, a wave might go. 385 - 5x3 395 - 5x3 405 - 5x3 [max] then 410lbs for 5x3...

Me? Fuck things up?!? Cmon now :) Haha, from this press we will step back, down to 335 or 345 today and will slowly build load week to week until I can rep 405 On my primary press day (comp bench) I will slowly add load as well, baby steps and "test" where I am on week 4 and week 8 Today...

Training injured is "dumb" huh ? Well here is week 1... Stitches out and have access to both hands. I lost NOTHING And now can continue into competition prep without having months of setback. What you do injured directly impacts what happens when you're healed up Lets fucking goooo

Alright yall, the stitches are out... They look at the bad shoulder tomorrow. Hoping just a cortisone shot will be sufficient. I can clearly still press with it, but would like to get it a bit healthier. Details coming Tuesday--either way, we will stitch together a gladiator and I will be...

I feel fiery today, may have to spin up the 4 plate challenge

Squat city - 5x3 here, will be adding +5lbs a week for quite a few weeks :) Week 1 I did a set of 15 at 2 plates (note these reds are 55lbs plates), I will add a set and load as the weeks go on. No idea exactly how it will look but week 1 was 1 set of 15, next week it may be 2 sets, then 2-3...

Nice single arm PR. Headed to go visit family until Monday. Tuesday the stitches come out. The supplements will change to Pharma Mix 1 likely 1.5ml / week Will be dropping the anavar usage, but I gave the anavar a nice 6 week run during my initial comeback. Did I mention I love me some var?

Hand surgery is healing fast. Got heavy SSB Squats tonight. Then another single arm press Wednesday and tons of hamstring work. I then visit family Thursday and back Monday. Training camp begins Tuesday. The hand surgery was a MUST and its only a minor 14 day hiccup in training, not a big...

lifting hacks when training for muscular growth limit the stretch reflex when training for strength lean into it

slow and steady. am enjoying the comeback. just had hand surgery today, lol. carpool tunnel fixes. sleep will drastically improve. training won't slow down, dont need a hand to SSB squat. locking in for 2027 comp season, its not as far as you think. upcoming long form posts, or video? the...

Am pretty pumped, training and rehab has been going super well on my back. I am on hold, literally as I type this, to try to find an Ortho for my shoulder and then we will be back cooking 100% Current stack 10mg Dbol 50mg Anavar (brought it in about 2 weeks ago) 300mg test My next deload is...

Have an injured side? Want to man up and get that grind going: But honestly some Unilateral work pays dividends. Requires lots of stabilization strength as well.

Still greasing the groove. 6x6 with the squat camber bar. But why? This bar is great for minimizing your ability to utilize a rapid rate of force development and introduce quite a bit of stability. Great for helping to build strength--but don't overuse it, you want to maintain skill specific...

The saga continues, today we do a two day and some extra calories to support it--date night tomorrow, so gotta do what we gotta do. This morning: 1x1 Pin Press - 325 Then single arm dumbbell press on my healthy side, supersetted with 5x5 barbell bicep curls Short and sweet. My right shoulder...

Fuck yeah