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TRAINING LOG: S McCracken

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Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=11702
Printed Date: 3/26/26 at 3:41pm
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Topic: TRAINING LOG: S McCracken
Posted By: S McCracken
Subject: TRAINING LOG: S McCracken
Date Posted: 2/24/11 at 8:34am

Dynamic Day / still keeping it light don’t feel my back is 100% BW 242lbs

Close grip bench / doubles up to 275

Skull Crushers  / 2" straight bar curls  / face pulls / pull a parts / core work

 

Now off to get the last stitches out of my back. Maybe I should have done that first?

 



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North American Highlander Ohio Chair

www.nahighlander.com




Replies:
Posted By: S McCracken
Date Posted: 2/28/11 at 2:57am

2/28/11 BW 238lbs down 40lbs from last season so is the strength

DL trips up to 475

rows / face pulls / pull apart / decline Russian twist 

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: C. Smith
Date Posted: 2/28/11 at 3:09am
Awesome, didn't see you started a log til today!

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Posted By: S McCracken
Date Posted: 2/28/11 at 9:40am

Thanks just fianly had somthig to post. Rehab was nothing to post about.



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 3/02/11 at 1:39am

Dmb presses deuces up 95's

upright rows / face pulls / pull aparts 

Russian twist 35lbs plate. 

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: HellsBelle
Date Posted: 3/02/11 at 1:55am

Alllllllright, Steve!

Please elaborate on the stitches...



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Adversity cause some men to break; others to break records. 
-William A. Ward


Posted By: S McCracken
Date Posted: 3/02/11 at 4:17am

I had a small piece of bone taken off my S1. They think when I fractured it last year I didn’t give it enough time to heal. So they cut or ground it off. Just a bone spur basically.

It would hurt something terrible when I turned my head the wrong way or did squats. It would pinch nerves and make life miserable. 2 MRI’s and several trips to the Ortho to finally find out what was going on. I thought I was broken for good for little while.

No worries the only problem I have now is I am 6 months behind in my training.

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 3/03/11 at 8:43am

Box squats trips up to 455 with green bands.

Only got a single at 455 and felt ugly

face pulls / front raises / cable tri-push downs.

I have pretty good idea of my 1 RM baseline. Now I can set up my template and work it.

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 3/06/11 at 2:19pm

Walked around Columbus Ohio for 2 days.  No I dea how far ?

Lover back and knees are junk! 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 3/07/11 at 9:02am

 BW 242ls

Wide grip bench light weights 90-265 6 sets of 12 reps

DMB Rows 35's-75 6 sets of 12

Skull crushers / Curls 2" thick straight bar for both

All done super set style no rest other than to change the weights.

face pulls /  core work

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 3/10/11 at 1:26am

Last night had to cut it short to haul kids around.

BW 239lbs

Zercher doubles up to 455

Planed on doing some delt training too, but the kids come first.



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 3/15/11 at 1:17pm

Tuesday BW 244lbs

Dynamic Speed DL wide stance trips up to 405 with 50lb of chains

DL normal stance shoulder width 3 sets of 6 at 225lbs

core work

 

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 3/22/11 at 8:30am

BW 241

Close grip bench / doubles up to 275

Seated tri-ext  / 2" straight bar curls  / Incline dmb curls / face pulls / core work

 

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 3/24/11 at 9:57am

 

BW 239

well I planned on a light day and it defiantly was. Worst training I can remember.

Box squats with chains 5x5’s

ATF squats 4 sets of 5

 

Maybe I am getting a 24 hour tumor or something just didn’t feel strong today.

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 3/29/11 at 6:03am

I set out to do 100 squats today but got interrupted at 80. trying a little volume to promote new growth.

 

8x10 @ 245lbs that still felt good and light when I got to 80. I did 245 figured that was about 50% of my 1RM. 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 10/26/11 at 5:59am

As you can see I have been a little lazy in posting here. but promiis to do better this off season.

On Monday I stopped training for to rest up. During this week off am doing a juice fast. Nothing but green juice, a little de-tox.

Day 3 is going well, down 6lbs, but feeling a little meat deprived.



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: C. Smith
Date Posted: 10/26/11 at 6:24am
Welcome back.

loldetox.....No. 

But it is a good way to get your fruits and veggies and drop some lbs do to severe caloric deprivation. 


btw, you have my name as Craig Sinclair on the Ohio NAHA record sheet. 


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Posted By: C. Smith
Date Posted: 10/26/11 at 6:27am
And in case anyone somehow wants to argue the detoxifying affects of a juice fast, read http://www.skepdic.com/detox.html - this first please. 

I'll understand if you stop now.


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Posted By: S McCracken
Date Posted: 10/26/11 at 6:56am

Originally posted by C. Smith C. Smith wrote:

Welcome back.

loldetox.....No. 

But it is a good way to get your fruits and veggies and drop some lbs do to severe caloric deprivation. 


btw, you have my name as Craig Sinclair on the Ohio NAHA record sheet. 

I will get DJ to fix it he puts those up.

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 10/26/11 at 7:07am

Originally posted by C. Smith C. Smith wrote:

And in case anyone somehow wants to argue the detoxifying affects of a juice fast, read http://www.skepdic.com/detox.html - this first please. 

I'll understand if you stop now.

Good point. I think most of what we eat could fall into this same interpretations.



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: C. Smith
Date Posted: 10/26/11 at 7:10am
For a lot of people, pseudoscience and great marketing is all it takes. 

Unfortunately. 


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Posted By: S McCracken
Date Posted: 10/27/11 at 1:46am

Wow I had to look that $5 dollar word up. lol!

Pseudoscience is a claim, belief, or practice which is presented as scientific, but which does not adhere to a valid scientific method, lacks supporting evidence or plausibility, cannot be reliably tested, or otherwise lacks scientific status. http://en.wikipedia.org/wiki/Pseudoscience#cite_note-definition-0 - [1] Pseudoscience is often characterized by the use of vague, exaggerated or unprovable claims, an over-reliance on confirmation rather than rigorous attempts at refutation, a lack of openness to evaluation by other experts, and a general absence of systematic processes to rationally develop theories.



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: C. Smith
Date Posted: 10/27/11 at 1:56am
See, we learn things on this board!

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Posted By: S McCracken
Date Posted: 10/27/11 at 4:28am

yes we do.

Day 4 down 8lbs.

For some reason I am really tight today. Need to stretch and hit the foam roller, or maybe make a trip to my favorite chiropractor to lay on the roller bed.

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 10/28/11 at 2:19am

Day 5

Down 10lbs felling pretty good so far. Feeling a little guilty about not training.



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 11/01/11 at 1:32am

10/31

warm up

Adding a little volume.

squats 245 x8x8

shoulder work

face pulls lat rases and rows



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 11/04/11 at 1:39am

11/2

Good monrings light sets 135x5x5

DBL pressess and Arnold pressess

shrugs face pulls

11/3

18" box squats 225 for fast dbl's for 8

core work

 

 



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 11/09/11 at 12:42am

11/8

 

Close grip bench 225x9x3

 

Skull crushers

DBL Shrugs

Core work



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 11/11/11 at 1:42am

11/10

Speed work

DL 255 x 3 x 8 sets Add Green bands on lat 4 sets

EZ bar curls / face pulls / cor work.



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 1/04/12 at 3:30am

Time to get back in gear now that the holidays are over.

 

warm up with light pw cleans 

 

BX Sqts up to 315 with green bands

 

some core work and shoulder pre-hab

 

still feeling a little Xmas cookie deprived maybe a better day tomorrow.



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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 1/23/12 at 8:53am
1/23 still testing out some new things for my shoulder work.
 
Seated Military Press / no push presses this year to save my knees and shoulder.
5 sets x10 up to 200
Close grip Bench
5 sets x10 up to 185
Face pulls 2x20
Skull Crushers 2x20
light core work
 


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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 1/24/12 at 2:39am
1/24
 
Zerchers
Sets of 3 up to 405
 
Stiff leg deads 2 sets of 10 @135
 
Some light gun show and core work.


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North American Highlander Ohio Chair

www.nahighlander.com



Posted By: S McCracken
Date Posted: 1/25/12 at 2:07am
1/25
 
Incline Bench
5 sets of 10 up to 205
DBL Rows
5 sets of 10 up to 95's
 
Wide grip cable pull downs
face pulls, russian twist.


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North American Highlander Ohio Chair

www.nahighlander.com




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