FightingScott's Log

Training Training Logs
301

[quote]FightingScott wrote:
Bloobird wrote:
How exactly are you doing frenchies?
Are you going all the way up holding, lowering, all the way, lower to 90 hold, lower, all the way up, lower to 135 hold, low and repeat? Or are you doing them differently?

Go up all the way, hold, come back down.
Go up to 90’, hold, come back down.
Go up to 135, hold, come back down.

Isn’t that one rep?[/quote]

The are many variations. The way you’re doing it is best in my opinion. The version I posted is too hard to do with much weight.

I did frenchies your way and got up to 25kg for a single rep and 20kg for a double, I held for ~5-7 seconds per hold.
How long are you holding for?

302

[quote]Bloobird wrote:
FightingScott wrote:
Bloobird wrote:
How exactly are you doing frenchies?
Are you going all the way up holding, lowering, all the way, lower to 90 hold, lower, all the way up, lower to 135 hold, low and repeat? Or are you doing them differently?

Go up all the way, hold, come back down.
Go up to 90’, hold, come back down.
Go up to 135, hold, come back down.

Isn’t that one rep?

The are many variations. The way you’re doing it is best in my opinion. The version I posted is too hard to do with much weight.

I did frenchies your way and got up to 25kg for a single rep and 20kg for a double, I held for ~5-7 seconds per hold.
How long are you holding for?[/quote]

Yesterday was my first time with them and I did 20kg for 2 full reps but I only paused for a count of 3.

What was your bodyweight when you did that Frenchie and could you do an OAC at that point?

This might seem stupid too, but what were you doing curls with when you got your OAC?

303

[quote]FightingScott wrote:
Bloobird wrote:
FightingScott wrote:
Bloobird wrote:
How exactly are you doing frenchies?
Are you going all the way up holding, lowering, all the way, lower to 90 hold, lower, all the way up, lower to 135 hold, low and repeat? Or are you doing them differently?

Go up all the way, hold, come back down.
Go up to 90’, hold, come back down.
Go up to 135, hold, come back down.

Isn’t that one rep?

The are many variations. The way you’re doing it is best in my opinion. The version I posted is too hard to do with much weight.

I did frenchies your way and got up to 25kg for a single rep and 20kg for a double, I held for ~5-7 seconds per hold.
How long are you holding for?

Yesterday was my first time with them and I did 20kg for 2 full reps but I only paused for a count of 3.

What was your bodyweight when you did that Frenchie and could you do an OAC at that point?

This might seem stupid too, but what were you doing curls with when you got your OAC?[/quote]

That frenchie was actually a few days ago, at a bodyweight of 64.5kg, just trying them out. I could probably do a set with 32.5-35kg if I pushed them. I was only doing them un-weighted when I got my OAC, I actually dropped weighted chins for the few weeks up to my first OAC, to specialize entirley in one arm movements, but I could probably chin ~80% of my bodyweight then.

If I were you I’d try and increase the hold, isos never did much for me with under a 5 second hold, even in multiple positions. 5-7 seconds seems ideal for frenchies. When you get to isos/negatives offs the same rule applies.

I wasn’t doing curls, but looking back, they might of helped a lot. The guy at beastskills, says hammer curls with a thick bar helped his chinning strength a lot. All chins are more of a brachioradialis movement than a bicep movement, but I do my OACs with a neutral grip. Just go with whichever curl variation feels most like a chin for you.

…Thinking about it, why not try out full range eccentrics and isometrics at your sticking points. That would allows you to use significantly more weight, in more specific places.

304

I think before I try anything new I will try to get to doing good, 5 second hold Frenchies with 70 pounds.

Maybe I’ll do them both with and without weight.

I may also experiment with the assisted pull-up machine.

305

[quote]FightingScott wrote:
I think before I try anything new I will try to get to doing good, 5 second hold Frenchies with 70 pounds.

Maybe I’ll do them both with and without weight.

I may also experiment with the assisted pull-up machine. [/quote]

My reason for doing frenchies unweighted is to have a fun variation for high rep chins.

If you want assisted one arm chins, the pull-up machine is not the way to go. I strongly suggest you use the methods mentioned towards the bottom of this webpage beastskills.com/OneArmPull.htm
The absolute best assited OAC method if you can hook it up is the pulley assisted chin explained here 404 | Dragon Door

306

[quote]Bloobird wrote:
FightingScott wrote:
I think before I try anything new I will try to get to doing good, 5 second hold Frenchies with 70 pounds.

Maybe I’ll do them both with and without weight.

I may also experiment with the assisted pull-up machine.

My reason for doing them unweighted is to have a fun variation for high rep chins.

If you want assisted one arm chins, the pull-up machine is not the way to go. I strongly suggest you use the methods mentioned towards the bottom of this webpage beastskills.com/OneArmPull.htm
The absolute best assited OAC method if you can hook it up is the pulley assisted chin explained here 404 | Dragon Door
[/quote]

Alright. No Gravatron then. I found an alternate set up for band assisted chins since then.

Any thoughts on IronMind’s eagle loops?

307

[quote]FightingScott wrote:
Bloobird wrote:
FightingScott wrote:
I think before I try anything new I will try to get to doing good, 5 second hold Frenchies with 70 pounds.

Maybe I’ll do them both with and without weight.

I may also experiment with the assisted pull-up machine.

My reason for doing them unweighted is to have a fun variation for high rep chins.

If you want assisted one arm chins, the pull-up machine is not the way to go. I strongly suggest you use the methods mentioned towards the bottom of this webpage beastskills.com/OneArmPull.htm
The absolute best assited OAC method if you can hook it up is the pulley assisted chin explained here 404 | Dragon Door

Alright. No Gravatron then. I found an alternate set up for band assisted chins since then.

Any thoughts on IronMind’s eagle loops?[/quote]

I have a pair, they have their uses. I like them for finger assisted chins because my pullup bar is to thick for me to get my pinky around. They’re also nice to use for one arm work when you grip is tired.
Finger assisted chins are when you have the whole of one hand holding the bar, and only you pinky of the other hand, they’re a very effective exercise for OACs
Weighted pinky assisted chins are the best thing you can do with them I’d say. Get to the point where you can do a few rep with about 20% of you bodyweight added and you be flying. Just remember to only assist as little as possible with the off-hand

308

[quote]detazathoth wrote:
FightingScott wrote:

Yeah, I know. I’m full of excuses.

fix that[/quote]

11/19/2008

GPP Sled Drag:
10 Minutes with 2 plates

I shouldn’t have put this off. I gotta stick to the plan from here on out.

309

11/20/2008 - Dynamic Effort Lower Body

Light Band Box Squat:
135X2
235X2X4
285X2X2
235X2X3
285X2X2
315X2X4

Deadlift with Chains:
225X1
315X1X5
315X2

Machine Calf Raise:
Stack X 10
Stack + 2 Plates X 10
Stack + 4 Plates X 10
Stack + 4 Plates X 8

Dumbbell Swing:
45X8
65X8
100X8

Decline Crunch:
BWX20

Going back to drag the sled later today or tonight. Putting off dragging the sled to yesterday hurt my speed. Staying fast in squats with 235 was no problem but trying to be fast with 285 was not happening.

Hitting doubles with 315 was also a challenge. So today really stressed to me the importance of sticking to the plan. As if that shouldn’t have already been obvious to me.

I worked up the way I did today because I read on Elite that Finnish Powerlifters will work up to 4-6 doubles at 80-85% after they’ve done their dynamic work. And I’m pretty sure my max with purple bands is 375. So After doing the normal dynamic work I’ll either test to see what my max with a certain band is or I’ll work up the way I did today.

Once it’s Blue Band time though, I doubt I’ll be working up at all.

Speed on Deadlifts was mediocre until I remembered to throw my head back and look up, then I exploded off the floor.

310

have u tried tryed cable pull throughs?

311

[quote]crod266 wrote:
have u tried tryed cable pull throughs?[/quote]

Yes I have have. There are better exercises.

312

[quote]FightingScott wrote:
crod266 wrote:
have u tried tryed cable pull throughs?

Yes I have have. There are better exercises. [/quote]

o really so i take it you like the dumbell swing more?

313

[quote]crod266 wrote:
FightingScott wrote:
crod266 wrote:
have u tried tryed cable pull throughs?

Yes I have have. There are better exercises.

o really so i take it you like the dumbell swing more?[/quote]

It’s OK. But we’ve already gone over the “best” lower back/core exercises.

314

11/20/2008 - Is this an “extra” workout?

GPP Sled Drag:
90lbs for 10 minutes in a wind breaker

Reverse Sled Drag:
2 sprints with 4 plates in a T-Shirt

It’s 31’ Tonight. It’s really not that bad.
Sled Dragging was absolute cake. I will move up to 2 plates and a quarter on Sunday.

315

[quote]FightingScott wrote:
crod266 wrote:
FightingScott wrote:
crod266 wrote:
have u tried tryed cable pull throughs?

Yes I have have. There are better exercises.

o really so i take it you like the dumbell swing more?

It’s OK. But we’ve already gone over the “best” lower back/core exercises. [/quote]

as we have haha

316

You don’t think you’re going to heavy on DE Days?

317

[quote]detazathoth wrote:
You don’t think you’re going to heavy on DE Days?[/quote]

We’ll see. I’ve read that if you’re training raw, you should add at least 10% to the percents. So I do some sets with the by the book percents and some sets with the added 10%. I’ve been able to stay fast on all the sets where 10% is added except for this last time with 285, but 235 remained very fast.

But if you think my attempts to work up to heavy sets and adding 10% is a bunch of bullshit, please let me know. You’re a better squatter than me.

318

Sweet log man, just read through it all.

Will be keeping up with it.

319

[quote]IronAbrams wrote:
Sweet log man, just read through it all.

Will be keeping up with it.[/quote]

Thanks for the support

320

11/21/2008 - Repetition Upper Body

Flat Bench Press:
45X5
135X3
185X1
225X15 RP

Military Press:
95X5
145 X 6-2-0 RP

CGBP:
195 X 6-2-0 RP

Chain Push-ups:
35, 27

COC:
TX3
1X3
1.5X3
2X1 1/5X3 1X3 TX3 Drop Set

I forgot my log book, but I remembered everything. I might have done better on Military and Close-Grip Bench but it doesn’t matter since I didn’t break my PRs. All that really matters to me is breaking records in the first exercise. The rest is icing on the cake. My triceps are holding me back in everything.

I can blast the bar from the clavicle to my chin in Military and still fail. I can blast the bar to 4’Board Height on Close-Grip Bench and fail.

It was probably too soon to move up in weight with the Military Press. I will go back to 135 next time and try to set a large PR. And since I forgot my logbook I forgot to do Close-Grip BEFORE doing Military Press.

Maybe detazathoth was right about going too heavy on DE Squat days as well. Maybe I’m better off using that day purely for speed training and keeping it light.

Between fucking up the order of my exercises, fucking up the weights I chose, trying to make up GPP work by doing it on the wrong days, and going really heavy on a DYNAMIC Squat day, I’m actually pretty happy to walk away with a PR on Bench Press and a PR on Chain Push-ups.

I want to hit 225X20 RP so I can safely go to doing reps with 245 without worrying about whether or not it’s going to be too heavy.