No Rest for the Weary

[squatsquatsquat]

Really great progress lately, man! A 500lb pull at your age is no joke as well. Nicely done.

Also, while I do love Hilary Fisher, in my mind she is no competition for Nicky Whelan. She's my favourite.

 

[CRZA]

Thanks, man! And while I cant argue with your taste, I prefer brunettes

 

[hatchoo]

Haven't checked out your log in a while. You've been making great progress, good job! This is a very noob question... what is T3?

 

[squatsquatsquat]

Thanks, man! And while I cant argue with your taste, I prefer brunettes

Damn. Just reposting this because it needs to be done.

 

[CRZA]

haha, yeah, that picture is great =)

Haven't checked out your log in a while. You've been making great progress, good job! This is a very noob question... what is T3?

Thanks, mate! T3 is a program created by Keith Wassung, its short for Timed Total Tonnage. I could explain more, but you will probably leave with more questions than before, so here's the link that explains everything;
http://www.sherdog.net/forums/f13/t3-questions-keith-wassung-788076/

Day 2:
Push presses:
bar x 10(strict)
40 x 8(strict)
60 x 3 (push)
70 x 1
belt on
77.5kg x 5
77.5kg x 5
77.5kg x 5

snatches:
bar x 10,10,10
30 x 3,3,3
35 x 2,2
felt bad...
A bunch of bw chins done after snatches

triceps finisher

dumbbell rows
40k x 20
40k x 10
40k x 10

saxxon side bends and some hanging leg raises

 

[CRZA]

Day 3
Squats:
going for singles
bar x 10, 40 x 5, 70 x 5, 110 x 3, 130 x 3
belt on
150 x 1
165 x 1
175kg x 1 +5
182.5(400lbs) x 1!! +12.5
No video, sorry. But pretty sure I hit depth and form wasnt too bad. =)

Bench Press:
bar x 10, 40 x 5, 60 x 5, 80 x 3, 90 x 1
-----------
100kg x 5, Not a big PR, but a meaningfull milestone. Been wanting this for a while
87.5kg x 5
87.5kg x 5 miscalculated the weights =X I knew it felt too easy, lol

Close grip bench
90 x 6
90 x 6
90 x 6

Deadlift
60 x 5
110 x 3
130 x 3
150 x 2 (doh)
belt on
180k x 8
havent done reps on deadlift for a long time, so this was damn hard.
140 x 8 doh grip and beltless

3 sets of Curls and hanging leg raises

Im going on a vacation on monday, so ill be deloading for a week. Cya!

 

[CRZA]

Back again!

T3 Cycle 1 5x3 - 3 sets of back squats / 2 sets of front squats - 3 + min rest
bar x 10
40 x 5
70 x 5
100 x 3
130 x 3
belt on
150 x 1
----------
160kg x 3 = 480
160kg x 3 = 480
160kg x 3 = 480

front squats;
100k x 3 = 300
100k x 3 = 300
'my front squat suck balls, thats why im doing them

TOTAL:
2040kgs

Overhead press
warm up
60 x 3
-----
62.5kg x 3 =
63.5kg x 3 =
63.5kg x 3 =
65 x 1 + fail =/

Dumbell shoulder press
20 x 10,10,10,10

Overhead shrugs
50 x 10,10,10,10

Triceps extensions 3 sets of 10 reps

plate flips 2 x amrap with 10kgs


need to think about my programing!

 

[dinpappa]

What are you eating boy, your numbers are just increasing wildly

 

[calvus]

What is a plate flip?

 

[CRZA]

What are you eating boy, your numbers are just increasing wildly

Thanks man, I got no school atm, so im just eating, sleeping and training. Seems like the perfect recipe for progression =)

What is a plate flip?

did some pinch gripping today
loaded up the dumbells with two 10kgs plus some more
got 5 singles at 23.5kg with right hand, and 5 singles with 21.5 with left hand.
also did some plate flips, as they are super fun. 20 x 2 reps with 10kg with right hand, and 17 and 18 reps with left hand.,

 

[CRZA]

Day 2
felt like shit today, sore all over, strange

deadlifts
60 x 5
110 x 3
130 x 2
140 x 1
160kg x 12s x 1r, 1 minute rest, no belt
felt sloow.
140k x 17seconds, doh grip

Pull ups
bw x 10,8,8,6,5,8,5 = 50reps
Palms facing me
10,8,8,8,10,6 = 50reps

Kroc rows
25 reps with 30kg, so tired

Biceps curls
40 x 7,10,

Suitcase deadlifts
40 x 5,5,5

10 hill sprints in the backyard,
Plate flips 10k x amrap

 

[CRZA]

Starting the MM2K bench prog. Hopefully it gets me to 120kgs, then ill stop focusing on the bench, for a long time =) also, im only squatting once a week.

Bench Press:
warm up
bar x 10
40 x 5
50 x 5
70 x 3
---
85kg x 6
90kg x 5
90kg x 5
95kg x 4
95kg x 4
much harder than it should be, lats sore, shoulder felt weird and setup sucked.

One arm dumbell bench press =O
30kg x 8,8,8

OH press
50kg x 7
45kg x 8
45kg x 7

ab rollouts
on knees x 12
standing (1/2 rom) x 6,6

Hill sprints x 10

page Needs some hotness
Russian beauties

kate upton

Cant believe she's younger than me, its completely facked up.

 

[toonie]

Great pictures

Good luck with the MM2k program. It seems to work from what I see in likkuids log!

 

[CRZA]

Everything seems to be working for likkiuid. Ive been stealing alot from him lately. First T3, then MM2K, and the deadlift routine :X

 

[CRZA]

Little grip work today

Pinch grip
23.5kg dumbell x 10 singles with right hand
22.5kg dumbell x 10 singles with left hand

Plate curls 3 x 5
Plate flips 2 x AMRAP

 

[CRZA]

Day 1

Warm up
squat up to 100k
bench up to 80kg x 5

Bench Press
92.5kg x 3
92.5kg x 3
100kg x 2
100kg x 2
111kg x N

Back / front Squats T3 5x10 # 1
70 x 5
110 x 2
belt on
130 x 1
----
140kg x 10 = 1400
depth sucked, not happy
140kg x 10 = 1400
much better, still need some work
130kg x 10 = 1300 ok
Front squats:
70kg x 10 = 700
my back doesnt look good while doing these, need to be tighter
80kg x 10 = 800
I loose tightness below parallel.

Total: 5600kgs

Chins: palms facing away
bw x 10, 10, 10
Pull ups, palms facing me
bw x 6, 7, 7 ... =/

Kroc rows:
30kg x 30

Ab pulldowns x 10,10,10,10

Hill sprints x 15

 

[dinpappa]

How do you like the krocrows? ive been wondering about start doing them, if only just add one set at the end of the back workout. Hard ? 30 reps is alot!

 

[CRZA]

I like them good. Just do one all out set at the end of your workout to really fry your lats, upper back and grip. Kroc said aim for 30 reps, if you make it, add weight next time.

 

[CRZA]

a little Grip work today

Pinch grip
25kg x 1 pr with right hand
23.5kg x 1 pr with left hand
23.5kg x 5 singles with right hand
22.5kg x 5 singles with left hand

plate curls 5x5

 

[CRZA]

day 2
Warmed up with some squats

Deadlifts
60 x 5
110 x 3
130 x 2
150 x 1
170kg x 10s x 1r
about 1 min rest and beltless. felt ok, a little slow
DOH grip static holds
150kg x 8sec 140kg x 10sec

Hang cleans
5s x 2r x 70kg

Good mornings
4 x 6 x 60kg

Curls 3 x 8
Suitcase deadlifts 3 x 5
Hill sprints x 10