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S McCracken 
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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 Posted: 4/05/13 at 1:33pm |
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4/5 Squat DE
Speed Squat 8x3 60% 225
Speed Squat 1x2 80% with chains 255+50lbs of chains
ATF SKWATS 5x5 185
Reverse Hyper 2x12 BW
Kettelbell Swings 3x15 50's
Core Standing bands 50
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
Postaholic
Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 4/08/13 at 9:21am |
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4/8 Deads DE
DL 250+50lbs of chain 8x3
Rack Pulls 18" 315x3x12
SSB SKWAT 225x3x8
Shrugs 185x3x12
Lat Pulls 90x3x15
Core Work
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 4/10/13 at 1:40pm |
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Only a little prehab for today and some rolling.
2 hours of Base Ball Practice. Its like cardio chacing all the bad 7-8 year olds throws.
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 4/15/13 at 2:37pm |
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4/15 DL ME
DL Sumo 5x1 375lbs
Snatch grip DL 2x8 225
DBL Rows 3x10 85's
Straight bar curls 2" bar 75lbs 3x10
Core Work Plat stacks russina twist ext Edited by S McCracken - 4/22/13 at 9:55am |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 4/18/13 at 3:09pm |
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4-16 no training Baseball practice
4-17
seated millitary press 4x8 75's dbls
cav's SSB 3x15 205lbs
straight bar curls 2" bar 3x12 70lbs
cable lat pulls 4x20 70lbs
Core work standing and decline
Edited by S McCracken - 4/22/13 at 9:56am |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 4/23/13 at 8:37am |
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4-22
Chest Rep
Bench 1x8 205
Incline DBL Bench 2x20 55's
close grip 3x10 135
tricept cable press 4x25 25
face pulls 4x25 25
core work
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 4/24/13 at 8:50am |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 4/25/13 at 3:14pm |
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4/25
DBL Shoulder press 4x8 75's
Curls 2" straight bar 3x12 70
Calv raise 5x15 135
T bar Rows 3x20 225
Shrugs 3x10 185
CORE WORK
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 4/30/13 at 9:16am |
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4/27 3 hours of Baseball
4/29 Chest Rep day
Bench 8x3 175+75lbs in bands
Incline DBL bench 3x15 45's
DBL delt side raise 3x12 25's
Close grip bench 3x135 to each set to fail
Tri cable press 25lbsx100
core work
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 4/30/13 at 9:23am |
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4/30 ME leg day
Squats 6x2 405lbs
HG good mornings 3x8 225lbs
Face pulls 3x12 50lbs
Lunges 3x12 BW
CORE Work
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North American Highlander Ohio Chair
www.nahighlander.com |
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Silverback
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Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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Posted: 4/30/13 at 6:15pm |
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Basics and a lot of them. Like the high reps also, bet your getting a tremendous swole from that and it does feel great. So I need to do a highlander game, never did one, how do I find one near me and if not one near me when am I coming up there for one?
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Mule
Sportkilt AST Sport Supplements |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/01/13 at 9:12am |
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thanks but I cant take credit for the workout its Brandon Lillys Cube Method. its a twist to the West Side method. Its alot of volume and I am still trying work out the bugs as I am not used to the reps. Another 3 week cycle and I should have the correct weights for each set figured out so I can maxamize the results. http://blillytraining.blogspot.com/2012/08/welcome-to-my-training-cube-method.html
http://www.jtsstrength.com/store/
I would love to have you up for a highlander but the org is about to unwind for finacial issues. I think the closest event to you would be FL. And there was one planned by John Baily for this spring. Dj pulled the website down so you would have to watch the Facebook https://www.facebook.com/#!/groups/247101378341/ for upcoming events. ill keep you posed if i see something in your back yard.
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/01/13 at 9:19am |
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5/1 Bseball practice no time to train myself, have to train the kids and get some cardio.
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/07/13 at 8:38am |
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Missed 2 days of training due to tree cutting. 2 monster oaks Chain saw cutting and hard labor about 8 hours total so maybe I over trained.
4/7 BW 256lbs
Dead’s Rep sets Reps 1x8 315 Rack pulls 2x3 405 Squats ATF 3x8 185
Straight bar curls 4x10 70 |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/09/13 at 9:38am |
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baseball games all week no time to train. feeling like a slacker but the coach has an obligation.
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/14/13 at 12:10pm |
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Cut cabers and hauled by hand from the forest. Preped cabers for this weeks event its was a good workout. Now more baseball, all I do it baseball. I dont even like baseball.
 Good thing my kids have a good dad.
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/21/13 at 8:21am |
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5/18 Celtic Beltan 8 events
5/20
Rep Leg day i was a little board so i was just winging it.
Wide stance back squat
135x10
225x6
235x6
315x4
Front Squat 225x2x1
2" straig bar curls 75lbs 3x10
Zerchers
135x5
225x3
315x2
405x1 it was ugly but my legs were smoked / video coming as soon as I figure our how to do it.
Core work
Decline russian twist 4x25
Edited by S McCracken - 5/30/13 at 3:15pm |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/22/13 at 8:20am |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/22/13 at 8:31am |
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450 squat from 4/1
Just figuring out how to get vidio off my phone to the Utubes!
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/22/13 at 8:39am |
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5/22
Light work today in prep for Alma
DBL Shoulder press 4x8 55's
Curls 2" straight bar 3x12 70
Calv raise 5x15 135
DBL Rows 3x20 45
Shrugs 3x10 185
Core work
HWD cast and drop x10 28 WFD Single turns x5 full Sprints x5
WOB x5
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/30/13 at 3:17pm |
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5/25 Alma MI 8 events
Got my BW back up to 271
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 5/30/13 at 3:20pm |
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5/29 BW 260lbs back to cutting weight
DL Sumo W-UP to 1x8 250lbs
DL conventional
225x6
275x6
315x2
385x2
405x1
425x1
455 fail couldnt get it past my knees. "terrable"
SSB 225x2x5
Low box 18" 2x8 135
Straight bar curls 2" bar 75lbs 4x10
Core Work Edited by S McCracken - 5/31/13 at 8:49am |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 6/07/13 at 7:45am |
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6/3-6/5 no time to train baseball play off started this week.
6/6 Chest ME Day
Bench
bar 15
135x10
185x8
225x2
245x2
265x2
315x2
335x2
365 miss
DBL rows
55x12
65x12
75x12
Close grip bench
135x2x15
Skull crushers 2" straight bar 2 sets wide 2 set narrow
70 4x12
Shrugs
205 4x15
core work
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 6/07/13 at 12:31pm |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 6/11/13 at 9:18am |
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6/10 Squat DE
SSB Speed Box Squats 16" box 10x3 @ 320+ 50lbs of chains
SSB Speed BS test for next time 410+50lbs chains for a double
Zerchers 5x5 320 and a single at 410
Kettelbell Swings 3x15 55dbl dont have any Kettelbells
Core work 50
The volume on the CUBE Method is crazy SSB Speed Box Squats 16" box 10x3 @ 320+ 50lbs of chains 11,100lbs SSB Speed BS test for next time 410+50lbs chains for a double 820lbs Zerchers Squats 5x5 320 and a single at 410 8410 lbs Total 20,330lbs total volume |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 6/11/13 at 10:08am |
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Video of SSB Speed BS test for next time 410+50lbs chains for a double
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 6/18/13 at 10:45am |
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6/17 BW 266lbs
light work in prep for OSG this week.
Seated DBL millitary on a flat bench 50's 4x8 hopeing not leaning on the seat will help low back get stronger.
Shrugs 5x10 205lbs
2" straight bar curls 4x10 @75lbs
Lat pulls 4x10@ 100lbs
Core work
Edited by S McCracken - 6/26/13 at 1:52pm |
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 6/18/13 at 10:49am |
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6/18
LWD and HWD cast and drops
LWD and HWD full turns
WOB
didnt count just did it until it felt good.
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 6/19/13 at 1:42pm |
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6/18 game one over 11-6 win.
6/19 Baseball again tonight.
Squeezed some tri work during the work day.
close grip 8x2 135-205
Skull crushers Ez bar 3x8 @75
cable rope press downs 40lbs to fail x 2
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North American Highlander Ohio Chair
www.nahighlander.com |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 6/26/13 at 1:49pm |
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6/25 Finaly felt recovered from the 90'+ heat at OSG this weekend.
BW at 261 goal of 250 set for Detroit next month
Dead’s Rep sets Snatch Grip DL 6x5 @225 DL's Conv Stance 1x8 @355 SSB Goodmornings. 2x8 @225
EZ bar curls 4x10 75
Core work |
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North American Highlander Ohio Chair
www.nahighlander.com |
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