Category Archives for "Crystal McCullough"

Training Log – Week 12 Mid week training

Probably feeling slightly more beat up than normal with the extended training cycle. This would normally be my taper week, but I have two more weeks after this week ends.

Weights are feeling good and hitting the numbers I am supposed to hit, so there is that 🙂

Wednesday Day 3

High Bar Squat 3rm at RPE8 – worked up to 260#/118k (5# more than last week) and it felt great. I remember when hitting this for a double was extremely tough!

Followed this with -10% for 2×3 at 235#/107k

Squat Bottoms 3rm – worked up to 240#/109k no belt (5# more than last week)

Accessory Work:

  • Wide Good Mornings 3×5 – with 145#
  • Suitcase Deadlifts w/4″ deficit 3×5 each side RPE 8-9 – I went too heavy last week and dropped down to 115# this week.

Thursday Day 4

Speed Bench (Alternate Grip) with bands/mini bands

  • 35% + bands 3×3 (65#+bands)
  • 45% + bands 3×3 (80#+bands)
  • 55% + bands 2×2 (95#+bands)
  • 3×1 working up – 105#+bands, 120#+bands, 130#+bands

These are great to work on continuing to accelerate until lockout!

Accessory Work:

  • Plate Front Raises 3×10 w/10#
  • Horizontal Feet Elevated Bodyweight Rows 3xsubmaximal – 11/10/9
  • Lying DB External Rotation 3×10 each side w/10#

Next Meet: April 8

Current weight: 71.7

Training Log – Tuesday, March 21, 2017

Man, oh man. Tuesdays are rough! Long paused front squats and bench on bench on bench! haha!!

All in all, I had a great training session with a few snags in my upper body wanting to fire at the same time when it came time to my last couple of heavy bench press.

Week 12 Day 2

Front Squat 1rm with 10 second pause RPE7 – worked my way up to 203#/92k and called it quits. Trying to stay true to the RPE especially this close to my meet!

Max Effort Slingshot Bench Press 1rm – worked my up to 200#/91k!! This is the weight I missed last week!!

Competition Bench (NO SS)

  • 85% (145#) x5
  • 90% (155#) x 3
  • 93% (160#) x AMAP – managed 1

**My right arm was lagging and fatigue had set in…

Accessory Work:

  • Close Grip Floor Press (should have used chains, but no setup) 3rm then -15% for 4×3 (last set 3+) – didn’t get close to what I hit last week. That right arm just lagged. Hit 135# for the 3rm and 115# on down sets getting 10 reps last set.
  • Chest Supported Bat Ring Rows 2 second pause 3×10 with 15#
  • Staggered Carries 3 x 40 yd using 44# for farmer and 26# for overhead

Had some much need WODBody Massage work done on the quad and upper body in hopes to get both sides to fire at the same time.

Weight: 71.3k

Next Meet: April 8


Training Log – Monday, March 20, 2017

Unfortunately, I deleted some of my videos from last week and then decided not to post my training log because of it. Now, I’m back on track 🙂 This is the start of Week 12 and I am a little less than 3 weeks out from my next meet! Some highlights from last week’s training is:
1. Hit a PR high bar squat at 290# on Monday
2. Hit a PR low bar squat at 320# on Friday
3. Hit a PR 3rm deadlift from 4″ blocks at 345# on Friday
4. Matched my best bench press at 175# on Saturday

I also attended the seminar held by Travis and Zach Even-esh at the Mash Compound. It was an amazing seminar with so much information that I can use moving forward in my career. First up, will be some kids’ camps in Greensboro starting in June at GSO CrossFit with our team PT, John Davidson!

On to this week’s training log…

Yesterday was an amazing day!!!!

Day 1 Week 12

Back Squats

  • 93% for 2×1 (295#)
  • 95% for 2×1 (305#)

  • work up if feel good (no need; just PRd on Fri)
  • 78% for 2×3 speed pause squats (250#)


  • 85% 1×2 (300#)
  • 90% 1×2 (320#)
  • 93% 1×2 (330#)
  • 95% 1×1 (340#)
  • Work up if feel good. 95% felt great so jumped up to 365# for a 10# PR!!! I really felt like I had more in me!!

    GHDs 3×5 – used a 25# plate for the back extensions

    It was such an awesome training day yesterday! Time to keep the momentum going!

Next meet: April 8

Weight: 71.3k

IG: @crystalmac_72

Training Log – End of the week Mash Method

Got a little behind on last week’s training log, so playing catch up this morning. It was so good to get in my full 6 days of training last week and finish strong on my squats and bench press. At the end of this training week, I was 4 week out from my next meet.

Friday, March 10 Day 5

Mash Method Low Bar Back Squats – I started out 10# heavier than last week and ended 10# heavier than last week 🙂 and I was at Westside Barbell last week, while I was in my garage this week!

  • Set 1 285# x 1 Rest 2 minutes 235# x 5
  • Set 2 300# x 1 Rest 2 minutes 250# x 5
  • Set 3 310#/141k x 1 Rest 2 minutes 260#/118k x 5

Deadlifts from 8″ Blocks 1rm – I think my body was just smoked from the heavy deadlifts (including the 3rm PR on Wednesday). Worked my way to 315#/143k and stopped. Didn’t get a video cause I didn’t know I was going to stop there :/

Due to time, I bypassed my accessory work and planned on hitting it later. Never got back to it.

Saturday, March 11, 2017 Day 6

Mash Method Bench Press

  • Set 1 – 160# x 1 Rest 2 minutes 135# x 5
  • Set 2 – 170#/77k  x 1 Rest 2 minutes 145# x 5
  • Set 3 – 180# x 1 Fail Rest 2 minutes 155# x 5 (managed 3)

**Bench press has gotten to be frustrating for me lately. I have managed to hit 170# twice this last week (once in close grip and once in competition grip). My consistency with the higher percentages has been on point lately, which I am thankful for! I’m just so ready to break through that 175# ceiling!! Persistence is key here, so good thing I am persistent 🙂

Accessory Work:

  • Nosebreakers (45#) 6×8 ss OH banded tricep extensions 6×15 (rest 30 sec b/t sets)
  • DB Hammer Curls 3×10 (15#)
  • Rows (Underhanded – 75#) ss DB rear delt flies (15#) 3×10+10

It was a great week despite the frustration at times. Officially 4 weeks out from my meet!



Training Log – Wednesday, February 8 and Thursday February 9, 2017

I needed a day like Wednesday after the first two training days this week I had. I attribute all of it to a massive storm of travel, fatigue, poor nutrition, and allergies. Took me two days, but I got back in the saddle!!

I am in the middle of Week 10 of a 14 week cycle leading up to my next meet April 8 in Fort Mill, SC. I want to pull off some big numbers! My goals are 800+ total, qualify for Nationals again, and set North Carolina state records in all of the lifts. So, LET’S GO!!

Wednesday Day 2

High Bar Back Squat 1rm then -20% for 3+ – PR CITY!!! I hit 290#/132k and then dropped down to 230#/104.5k for 4 reps. The time under tension with the belt at my rib didn’t really feel great.

Squat Bottoms 3rm – worked up to 235#/107k no belt. It was pretty slow so stopped there. I really feel like these are helping me with speed out of the bottom of the squat!

Deadlifts 3rm – I was so discouraged on Monday when 335# felt so heavy and I failed to get 350# off the floor. So to say that I am pumped to have PR’d my 3rm at 335#/152k two days after that would be an understatement!! I honestly felt like I had one or two more reps in me at that weight! I waited to belt up until this final set.

Unilateral RDLs 3×5 with 70# kettlebell – it is always harder on my right side for some reason. Each week I do these, it gets more stable.

Thursday Day 4

I was supposed to use chains today on my bench. After a seminar recently where both Matt Wenning and Mark Watts talked about bands and chains, I realized the set-up I had wasn’t producing the proper stimulus. So, I decided to just work speed until I get into a place I can do it correctly.

Alternative Grip (Close Grip) Speed Bench

  • 55% 2×3 (100#)
  • 65% 2×3 (115#)
  • 75% 1×2 (135#)
  • 3×1 working up (145# – 160# – 170#/77k)

I have hit 175# at this grip before, but never with a pause, so I consider it a PR! It was fast off the chest and got harder when I hit my sticking point. I have to remember to continue to accelerate through to the end!

Accessory Work:

  • Plate Lateral Raises 3×10 w/7.5# plates
  • Pull-ups 3 x submaximal (10/9/6) – I didn’t rest very long between and it showed
  • Banded rows into external rotation 3×10

Really hoping to finish this week out strong with some Mash Method squatting and benching!!

Weight: 72.8k

Training Log – Monday, March 6 and Tuesday, March 7, 2017

The Arnold was a blast, but man, it is good to be back in my own bed! Training was hit or miss last week, so glad to have two training days (even if they weren’t the best) under my belt this week.

I’m in Week 10 of this extended 14-week training cycle. And, it is kicking my butt!! Not sure if it is the week I’m on, coming back off of the trip, allergies, or a combination of them all. The show must go on and I’ll just be over here doing work! 🙂 Meet is in 4 1/2 weeks and I am bringing my ‘A’ game!!!

Monday Day 1 

I was supposed to use bands, but my set up is not ideal for bands right now, so I did the program minus the bands.

High Bar Back Squats

  • Step 1 – 50% (155#) 4×5 with 60 seconds rest b/t (should have had 25% band tension here)
  • Step 2 – work up to heavy double roughly RPE8-9 (should have been with the bands), but worked up to 255#/116k and stopped. I wanted to adhere to the RPE rule of the day.

  • Step 3 – no bands for 1rm (worked up to 275#/125k and called it a day).

Rib is still tender especially with a belt on and even more so when I take the belt off, but it is better every day!!

Deadlifts 8×1 starting at 70% working to heavy – 250# – 275# – 295# – 325# – 335# – 350#F As you can see, I overestimated my abilities and didn’t even hit 8 singles. The 335# was with no belt, which is a new beltless PR. Put the belt on for 350# with no luck. Some days the lift is there and others it isn’t.

ss Box Jumps 3×3 with 20″ focusing on explosion and landing at parallel

Accessory Work:

  • GHDs (Back Ext) 3×8
  • BB Rear Leg Elevated Split Squats RPE8 4×5 w/75#

Tuesday Day 2

No Front Squats on the program this week!!

I have to honestly say that so far this week, it doesn’t feel like my muscles are firing like I need them to. I could feel it from the moment I got on the barbell.

Slingshot Bench Press 2rm – worked my way up to 185#/84k. The second rep got off path and became a grinder. Decided to call it and focus on my next part of the program instead.

Competition Grip Bench Press

  • 83% x 5 (145#)
  • 88% x 3 (155#)
  • 90% x 1 (157.5#)
  • 95% x AMAP (165#) – 1 rep today and it was a grinder!!

Accessory Work:

  • Close Grip Floor Press (should have had 50# of chains, but don’t have them) 5rm then -10% for 5+ – hit 135# and then dropped to 115# for 12 reps.
  • Rope Pulls – 3×12
  • Bent over Barbell Rows w/2 second pause on sternum 4×5 with 105#

So far this week, everything has felt slow and heavy. It’s all good! Trusting the process and moving forward!

Next Meet: April 8

Weight: 72.7k



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