Pain is temporary, quitting is forever

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Going to start cutting back on the bigger weight. To many injuries last year and the many years prior. Been doing mostly Dynamic 50-60%work, with Bands or Chains. Figured I should start posting again it helps me stay motiated.

1/28 BW at 268lbs

Speed Bench
155 +50lbs in Chains 16 triples, 30 seconds rest between sets 1 minute at 8^th set and back to 30

Incline DBL Bench 50’s 2 x 20.

Bent over rows 135 x 2 x20

Decline Russian twist at BW no plates yet. 3x10

Edited by S McCracken - 11/03/14 at 2:21pm

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S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(1) Quote Reply Topic: Pain is temporary, quitting is forever Posted: 1/29/13 at 4:27pm
	Going to start cutting back on the bigger weight. To many injuries last year and the many years prior. Been doing mostly Dynamic 50-60%work, with Bands or Chains. Figured I should start posting again it helps me stay motiated. 1/28 BW at 268lbs Speed Bench 155 +50lbs in Chains 16 triples, 30 seconds rest between sets 1 minute at 8^th set and back to 30 Incline DBL Bench 50’s 2 x 20. Bent over rows 135 x 2 x20 Decline Russian twist at BW no plates yet. 3x10 Edited by S McCracken - 11/03/14 at 2:21pm
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 1/29/13 at 4:27pm
	1/29 Speed Squats to an 18” box 225 plus green bands 10 triples little rest between didn’t keep track Marginal gun work straight bar and press downs 2 sets of 20 Decline Russian twist at BW 3x10
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 2/05/13 at 4:04pm
	2/5 BW 258lbs Sumo DL 225 plus green bands 12 triples little rest between sets Shoulder work Seated DBL press 85's 3 set of ten face pulls and rows 3 sets of 20 Core work Standing with bands and Decline twist at 3x10 25lb plate.
	North American Highlander Ohio Chair www.nahighlander.com

brandell Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 2433	Post Options Post Reply Quote brandell Report Post Thanks(0) Quote Reply Posted: 2/05/13 at 4:19pm
	Great Job Steve. I notice you do Sumo. Granted it is said it doesn't apply to the games much but I personally feel better with legs wider than normal and gripping the bar close. For some reason, and I guess its how I am built, it just feels natural.

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 2/06/13 at 11:02am
	I have never done sumo before a month ago. I am finding its easier on my knees? Its probably just the lower weight? I have also started squatting like this. LS-WSBB says the wide will transfer to narrow but the narrow will not transfer to wide. So I am going to give it a try and do both. I have alternated the width on every other lift not sure why I never did on leg day?
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S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 2/11/13 at 12:52pm
	2/11 did a little carb loading this weekend 260lbs. Standing Push Press 10 triples at 165 Arnold Press 2 sets of 20 with 45's tri-work press down rope Skull crushers 2 sets of 20 pull aparts and face pulls 2 sets of 20 core work same as above
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 2/14/13 at 8:07am
	2/13 Squats ATF 12 dbl's at 225 + green bands Stiff leg def deads 2x10 @205 straight bar curls / grip work/ face pulls /pull aparts Core work standing and decline
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 2/21/13 at 1:36pm
	2/20 DL 225 plus green bands 12 triples little rest between sets Shoulder work Seated military press 185 3 set of ten face pulls and rows 3 sets of 20 Core work Standing with bands and Decline RSS twist at 4x10 45lb plate.
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 2/25/13 at 3:31pm
	2/25 BW 260lbs. Mill Press 10 triples at 165 Arnold Press 2 sets of 20 with 45's tri-work press down rope Skull crushers 3 x 20 pull aparts and face pulls 3 x 20 core work
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 2/26/13 at 11:57am
	2/26 Squats ATF 12x3 225 + green bands 6 wide 6 narrow Stiff leg deads 2x10 @225 DBL incline curls / grip work/ face pulls /pull aparts Core work
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/05/13 at 12:08pm
	3/5 BW at 258lbs down about 10lbs from Jan Speed Bench 205 16 triples, with the Og-Sling Shot Howmuchyabench.net Incline DBL Bench 50’s 2 x 20. Bent over rows 2" bar 135lbs x 2 x20 cable work, Lat pulls, tricep presses, pull aprts face pulls all set of 2x20 Decline Russian twist 45lb plate
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S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/06/13 at 8:36am
	5/6 Squats ATF 12 dbl's at 225 + green bands Stiff leg def deads 2x10 @205 straight bar curls 2" bar/ face pulls /pull aparts Core work standing
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/11/13 at 10:29am
	3/11 BW at 265lbs carb back loaded all weekend, up about 8lbs on prep for final cutting fase. Speed Bench 155lbs+50lbs of chains 16 triples 185lbs+50lbs=235 at the top 12 trips Incline DBL Bench 50’s 2 x 20 Bent over rows 2" bar 175lbs x 2 x10 Bent over rows 2" bar 155lbs x 2 x20 Skull crushers wide grip lat pulls Skull crushers wide grip and narrow tricep presses, pull aprts face pulls all set of 2x20 Pull aprts face pulls all set of 2x20 Core work Edited from orgianl post got to the gym and needed to ass some weight Edited by S McCracken - 3/12/13 at 7:18am
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S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/12/13 at 7:22am
	3/12 Squats ATF 12 dbl's at 225 + Chains =275lbs Stiff leg def deads 2x10 @225 straight bar curls / Grip work / Gluit Hams Core work
	North American Highlander Ohio Chair www.nahighlander.com

Silverback Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276	Post Options Post Reply Quote Silverback Report Post Thanks(0) Quote Reply Posted: 3/13/13 at 10:23am
	lurking
	Mule Sportkilt AST Sport Supplements

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/14/13 at 8:30am
	Down and out with Strep Throat, down 12lbs in 2 days. Who needs the new fad diets when Sick works better than all of them.
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S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/18/13 at 8:35am
	3/18 BW 258lbs Sumo DL 225 12 triples with chains little rest between sets curls straight bar and dbls Shoulder work face pulls, rows lateral raise 2 sets of 20 Core work Standing and Decline Side note to self dont pile the chains to high on the center of the bar on speed pulls Edited by S McCracken - 3/21/13 at 8:22am
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Silverback Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276	Post Options Post Reply Quote Silverback Report Post Thanks(0) Quote Reply Posted: 3/18/13 at 8:40am
	Death is an upgrade from strep
	Mule Sportkilt AST Sport Supplements

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/18/13 at 8:46am
	Yes it is. I had a touch of bronchitis to add to the fun.
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S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/19/13 at 11:23am
	Baseball starts today no training. Coaching the kids comes first.
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/20/13 at 7:37am
	3/20 Seated Mill Press 10 triples at 165 Arnold Press 2 sets of 20 with 40's Skull crushers, press down rope 3 x 20 pull aparts and face pulls 3 x 20 core work
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/21/13 at 8:25am
	3/21 BW at 254lbs Speed Bench 200lbs+50lbs=250 at the top 10x2 Incline DBL Bench 40’s 2 x 20 Bent over rows 2" bar 175lbs x 2 x10 Skull crushers wide grip and narrow Pull aprts face pulls all set of 2x20 Standing core work
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/25/13 at 7:29am
	3/23 Safty bar squats 6x3 at 225 + Chains =275lbs had to stop to go to baseball practice.
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/25/13 at 7:31am
	3/25 Finish leg workout Saftybar squats 8x2 at 225 + Chains =275lbs Stiff leg def deads 2x10 @225 straight bar curls / Grip work / Gluit Hams Core work
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/26/13 at 12:13pm
	3/26 BW at 255lbs Speed Bench 200lbs+50lbs=250 at the top 10x2 Incline DBL Bench 40’s 2 x 20 Bent over rows 2" bar 175lbs x 2 x10 Pull aprts face pulls all set of 2x20 core work
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 3/27/13 at 8:11am
	Speed DL 225 10 triples Zerchers 135-475 Shoulder work circut style. Face pulls, upright rows, lateral raise 2 sets of 20 Core work Standing and Decline
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 4/01/13 at 10:18am
	4/1 Max eff Saftybar squats 135x10 225x3 275x2 315x2 385x1 405x1 450x1 495x1 545 missed "ill get it next time." Deff deads on 2" step 2x10 @225 straight bar curls / Grip work / Gluit Hams Core work standing and decline. Edited by S McCracken - 5/22/13 at 8:32am
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S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 4/02/13 at 4:07pm
	4/2 did a little leg prehab and leg rolliing for a warm up. my legs are beat from yesterday. Seated Mill Press 8 triples at 205 Arnold Press 2 sets of 20 with 50's Skull crushers, press down rope 2 x 20 pull aparts and face pulls 2 x 20 Core Work
	North American Highlander Ohio Chair www.nahighlander.com

S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 4/03/13 at 10:19am
	Made a new friend recently. I finally got time to read his book “The Cube” This is really not far off from the WSBB that I normally do. I like the structure, and not maxing out as often since my old bones are beat up. So here we go. 4/3 Dead’s Rep sets Reps 1x8 315 Rack pulls 2x3 405 Squats ATF 3x8 185 Glut ham 4x10 Core. 50 reps
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S McCracken Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802	Post Options Post Reply Quote S McCracken Report Post Thanks(0) Quote Reply Posted: 4/04/13 at 10:47am
	4/4 Bench ME Floor Press 5x2 80% 185 Bench 2x15 65% 165 Lat Pds 3x12 105 Tri pres 4x25 90 Shrugs 3x15 225 Mililtary press 3x12 135 Core x 50 Not used to this volume on still working out the bugs.
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