Greg Crook's training log

[gopostal42]

hahaha yeah teze is a manster

[gregcrook]

9/26 M/E squat

Box squat w/ briefs
145 x 8
235 x 5
325 x 2
415 x 2
505 x 1
415 x 10...cardio

Rev-hypers
3 sets

Pulldowns
4 sets

Squats sucked tonight, everything felt 100-200lbs heavier than it should have. Not sweating it though maybe just an off night.

[gregcrook]

9/28 Upper accessory

Flat bench...pinky on ring
135 x 8
185 x 8
225 x 8
275 x 8
315 x 4...sucks unracking by yourself
comp grip
275 x 10
225 x 10

Out of time, had to get my little girl

[gregcrook]

9/30 Lower accessory...raw

Belt squat
110 x 10
155 x 10
200 x 10 x 2 sets
245 x 10 x 2 sets

Conventional Dead's...all double over hand, trying to work on my grip issues
135 x 10
225 x 10
315 x 10

B/W rows
4 sets

Abs
3 sets

Green band shrugs
3 sets

I have to brag on my girl Sharon. She squatted heavy to day and hit 305 x 2 which was her last meet PR. She's working hard and getting stronger. I was very pleased to see her do that since we still have 3-4 months to train before her next meet.

[Chris Smith]

Way to go sharon

[Brett Rapp]

thats great girl when her next meet greg

[pheen11]

Thanks for telling me bout the shrugs. Looked gorilla strong tonight. Bench continues to improve. Congrats to Sharon. She will obliterate all her PRs at her next meet.

[gregcrook]

10/1 Lite Bench

Fat bar declines...our bar weigh's 80lbs if wondering why the weird weights.
bar x 10
170 x 8
220 x 8
260 x 8
310 x 8

Rack Lockouts w/ mini band dbl
135 x 5
225 x 5
275 x 5
315 x 5
365 x 4

Seated DB press
4 sets

We had another new guy by the name of Mark Schott start training with us tonight. He trained with Matt Krocezleski (probably not the right spelling). I believe he will add alot to our group and hopefully all of Kroc's secrets as well. This cat is also strong as hell to boot! Our training group is growing very well and theres alot of talent within the group. I'm proud of all of them and glad to be apart of their progress.

[gregcrook]

Thanks Will, I liked what you and Spayd had going last night. You guy's were pushing each other and not letting anything slide. Great job! Sharon will kill her numbers from her last meet.

[gregcrook]

Brett, its probably the first of the year.

[gopostal42]

good lifting greg, our fat bar is heavier than your fat bar . what are the new guys percieved numbers?

[gregcrook]

We're not scared of your fat bar!! Mark's best numbers if I remember correctly are 909 squat, 606 bench at a full meet and 700 at a bench only, and 720-750 something Dead. I hope he'll correct me if any of that is wrong. I think he can go either way 275-308.

[Chris Smith]

Glad to see he is not in my class. Im just going to be going up aginst greg or tez. Its nice to see the stable growing

[pheen11]

Good job on the box squats. Very impressive.

[gregcrook]

10/3 Squat

Tonight got kinda weird but ended up very fun. I was dragging alittle and everything was feeling less than lite. Jonathan came late and started his "contest" warmup...235, 415. When he did 415 it was moving well and when he had got to #6 I told him he was on a roll to go ahead and do 10. Well he proceeded to do 13, and somehow a rep contest evolved between Jonathan, myself, Mark and Nick. I went next and got 14, Mark went after me and stopped between 6-8...in his defense he had been doing 415 for several sets of 3 before all this. Nick went after him and did 9 I think. I was on top for a minute and Jonathan wasn't having it so he got under the weight again and did 15! I had nothing left so he was king for the night. As I said it turned out to be alot of fun and I probably did more work that way than I would have the way things started out, anyway here goes...

145 x 5
235 x 3
Added blue band
235 x 2
325 x 2 x 3 sets
No bands
415 x 2
Rep Contest
415 x 14...2nd place

GHR
2 sets

DB Rows
3 sets