Creechur's Strength Training

[LtL]

Try a field hockey or lacrosse ball for rolling out the knots.

Go careful with the back, you only have one.

LtL

[Creechur]

Originally Posted by Carl1174

strong work creecher

Carl.

Thanks Carl!

Originally Posted by big_swede

Good smashing and watch that lower back of yours, lift smart to lift long! Abwork have helped me with getting my lowerback/core stability up alot in a short time.

Golfballs are great for squeesing out knots, painfull as hell though haha

Thanks Swede, I intend to not push it too far haha! I have hated ab work for a long time so I suspect I am reaping the rewards of my indifference. I'm trying all sorts of round objects, as of now my back is actually sore to the touch so hopefully it'll work!

Originally Posted by BendtheBar

Good work despite the back issues. I didn't realize you were trying Anello as well. Best of luck!

Yes, I I initially though of Coan/Phillipi but Mr. Ltl informed me that raw lifters had better success with Anello - so I'm giving it a run!

Originally Posted by LtL

Try a field hockey or lacrosse ball for rolling out the knots.

Go careful with the back, you only have one.

LtL

Definately trying everything - I'm pretty tender. I intend to take care of it, don't reckon I'll get another haha.

[Creechur]

Cycle 4, Week 1, Day 1

Bench Press
135x5
135x5
205x5
225x5
235x13 PB
275x1x1 all paused
280x1 paused

CGBP
185x8
185x8
185x8

Db Bench Press
100's x 8
100's x 5
100's x 6

Dips
Bw x 10
Bw x 8
Bw x 8
Bw x 8

Pec Dec
110x10
Something x 8
Something x 8

Good workout. I refigured my training max off of the 305 single I managed to press last week. I looked back on my logs and the first time I benched on 5/3/1 I got 210 for 13 - that was 10 weeks ago . I tried pausing some benches just to see what it felt like - man is it a world of difference, definately need to practice it. I also need to psh progression on CGBP - I'm pretty sure my triceps are my weak point. I'm kind of confused about DB bench, I was on a major upswing of progression and worked up to 105's for almost 3x8, but for the last 3 weeks I can't do more than 1 set of 8 with 100's. Weird.

[Creechur]

I just thought this might be interesting - it's a chart of my progress in bench, squat and military that compares my rep maxes throughout each week. The sharp dips in the military and squat graphs are weeks where I just did requisite reps and then went on to do heavy singles.


This is the squat video from last friday

YouTube - ‪upload2‬‏

YouTube - ‪upload2‬‏

This is my deadlift video from last Monday. Any critiques on either lift are welcome - I think my grip is what failed me in the 445 attempt on deadlift - you can actually see my hand open as I start to pull. The lockout on the 425 was weird, as I got to the top it felt like I was falling forward, so I had to lean back and relockout...I don't know haha!

YouTube - ‪upload‬‏

YouTube - ‪upload‬‏

[BendtheBar]

Your deadlift form looks rock solid.

Really impressed with your pressing strength. You won't be long for 350+.

[Szelago]

You are throwing around some big iron. Especially for your age and weight.
Keep smashin it, bro!

[Creechur]

Originally Posted by BendtheBar

Your deadlift form looks rock solid.

Really impressed with your pressing strength. You won't be long for 350+.

Thanks BtB, I reckon deadlifting has been the form I've worked the hardest on since I've never done them before! I hope you're right about the pressing, I'd love to be there!

[Creechur]

Originally Posted by Szelago

You are throwing around some big iron. Especially for your age and weight.
Keep smashin it, bro!

Thanks Szelago, don't know what else I'd do if I couldn't be smashing!

[Creechur]

Cycle 4, Week 1, Day 2

Squat
135x5
225x5
315x5 start video
335x5
355x10 PB

YouTube - ‪up‬‏

YouTube - ‪up‬‏

Leg Extension - stopped before legs were locked out and again before completely relaxed (dad said this would save the knees when I said I didn't wanna do them)
200x10
200x10
200x10

Leg Curl
150x8
150x8
150x8

Seated Calf Raise
2 Plates x 10
2 Plates x 10
2 Plates x 10
Side Bend - each side
45x8
45x8
45x8

Kneeling Cable Crunch
Some Weight x 10
Some Weight x 10
Some Weight x 10

The back was bothering me a bit this morning - though not as bad as earlier this week (probably due to the prodigious rolling I've been doing with tennis ball and PVC pipe alike). Was able to get the sets done, but everything felt way heavier than it should - still got a PB though . Started doing my BBB sets for 3x10 at 225, but my back had about all it was going to stand so I called them off. Shoulders tomorrow, first day doing push presses instead of military!

Also, the bench video from Wednesday, just the money set...didn't think to get the pauses :

YouTube - ‪Bench 235‬‏

YouTube - ‪Bench 235‬‏

[BigFiveFive]

You are one strong kid, this coming from a strong kid lol.

And 5'7!? Let's turn you into a bodybuilder! haha