FrankenPhil's Training Thread

Training Training Logs
1

I am going to start a training log here. I find it inspiring to read others journals and watch and post videos for critical review. Me and others I train and work with found this as an indispensable tool,(videos) not to blow smoke up one another butts and just say GREAT JOB!!! but to see what we cant feel, and also its easier to learn from one another and offer advice

so Ill start today, Im fighting some big injuries and at the same time training for a meet Ill be doing in four weeks Ill be anything but 100% but still look to put up a OK total 1500 or so and plan to attempt my 700 DL if things get going like they were prior to last week when I got alil tweak in my back. Either way Il get another met under my belt and be a few steps back from a couple injuries

Injuries right now, patella tendon and superspinatus tendon injury, main one the super… its really limiting the loads on my pressing

2

Jan 14th squat and bench day

Got some new TK Knee sleeves, they fit good , and really heated the knee ups and no pain this week which is killer

Also had a Z-Health practitioner come by and work with me give me some drills, lets see what that does in time to early to tell

Low back still bit tweaked but better then it was can make it half way to touching my toes

Squat
Bar x 5
135 x 5
185 x 3
225 x 3
275 x 3 feeling good
315 x 3 x 2 sets
365 x 1
405 x 1
455 x 1,1,2,1,1,3
Not bad just wanted to get lots of sets in here trying to get that footing back down and confidence and strength up, feeling much better knees felt great today, back could have been better,

Coming along slow Ill push these up over the next three weeks and hit some multiple singles at 5 plates the week prior to the meet I think, then rest up and see what happens

Bench
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
295 x 3,5,4,3,2

Not to bad, upped it 10 lbs for the 5th week in a row and they are feeling better and better still cant FIRE!! it at the bottom, shoulder is just not stable enough, but the shoulder feels good no pain, just have to be patient and take time, the stabilization and strength is coming back. Feels good to be lifting near 80% of max again, Il go up to 305 next week and keep going from there be smart and not push it to hard.

I think if I can even get a measley 330 in the meet I should be able to get my 1500lb total if all goes right. Depends on how the back progresses and if I can take a stab at that 700lb Deadlift or not which felt very possible 2 weeks ago

Man sorry about the foot c. concentrate on the upper body chins bench etc use this time to get it strong and that low back, hams and glutes with GHR, reverse hyper, back extension stuff like that

cheers

3

Friday Jan 15th
Assistance day

Myotest Horizontal Press Injury /unilateral assessment.
Warm up with DB pressing up to 70lb db Explosive then test.

Left arm (un injured) Right arm (injured)
Power 829W 649W
Force 579N 546N
Velocity 192 cm/s 161 cm/s

Much better then several weeks ago its coming back not 100% but much better

Power Snatch Complex, snatch, OH squat, Back squat, round back GM
20KG x 2 sets
40kg x 2 sets
50 x 1 set
60 x 1 set
70 x 1 set
Power snatch
75kg x 1 x 10sets 60 second rest

These felt OK back is much better then it was

OH press
40lbs x 2 sets light

Reverse hyper
2 sets x 15 reps

that?s it

4

Saturday Jan 16th
Deadlift day

Going to take it slow start with cleans to feel the back out. Its not right for sure but much better so decided to go out of the rack, that went ok dropped it to below the knee and just went o 675 for multiple singles. Also wore a belt which I normally don?t and had to just lay the power on not hammer as hard as I can

2 position clean (from floor then from hang = 1 rep)
Bar x 2 sets
40kg x 2 sets
70kg x 2 sets
90kg x 2 sets

Power clean
100kg x 1 x 2
120kg x miss, 1, miss

I havent done these heavy in along time so not bad I have more then enough horse power just technical stuff

Rack pulls above knee
315 x 5
405 x 5

Rack pulls below knee
495 x 1
585 x 1
635 x 1
675 x 1 x 2
675 x 1 x 5sets, 1 minute rest between each pull (video later)
Not o shabby hopefully back gets back to 90-95% in the next few weeks, meet is getting close

DB Press, just nice and controlled
50 x 10
70 x 10
105 x 10 x 2
70 x 1 sets

Reverse hyper
1 set 30 reps

Here is the 675 x 1 x 5sets with 60 seconds rest

5

Monday Jan 19th
Assistance day

Clean x 1, front squat x 3 and Push Press x 2 = 1 rep
Bar x 1
40 x 1
50 x 2
70 x 1
80 x 1
90 x 1

Pwr Clean and push press 60 seco0nds rest
95 x 2
100 x 1
105 x 1
110 x 4

Pull Ups Ladders 15 minutes
62 total
Man that?s way down, elbows a lil sore today

Reverse hyper, bi?s and tris
3 sets 20

Jan 20th
Lil extra work yesterday just did some one arm B snatch and got the wood to finish my tire sled,

Then working on the new 2009 Lift For Hope Charity Arizona Highlander State Championship plans

6

Jan 21st
Squat and bench day

Im using the MIYB Wombat Progression method each week and it seems to be working squats felt great hips got loose and felt strong., Elbows are still killing me so took it much easier on bench but still crept it up 10 more lbs and shoulder held up
On the elbows just not sure I can do chin up, I can do pull ups but for weeks after a chin day they Kill me

Squat
Bar x5
135 x 5 x 2
225 x 3
275 x 3
315 x 1 x 2
365 x 1
405 x 1
465 x 1,2,1 easy
475 x 1,1 little slow let the load get in front of me didn?t get the upper back tight enough but solid
455 x 1
Good session knee is holding up perfect and its getting automatic again

Bench
135 x 5
185 x 3
225 x 3
275 x 1
295 x 1
295 x 1
305 x 1,1,1,1,3
Just took it easy strength easily there just elbows made me go VERY slow paused all these for a good two count

that?s it

7

Damn left low back stil not right could feel it today in the pull off the floor on snatches. Ill pull from the floor tomorrow I think Ill have to do the pseudo sumo thing as I think I can wear a belt and stay more upright in that move but not as strong.

I have to see whats things are like last chance to pull from the floor being 3 weeks from the met Id like to hit an easy 650lbs or so. we will see

Jan 23rd

snatch complex
20,40,50 kg x 2 sets each

pwr snatch
70 kg x 2 sets
75 kg x 2 sets
80 x 3 sets
75 x 1 x 5 x 60 seconds rest called it

DB light OH press

30 lbs x some

reverse hyper light weight x a LOT

blast strap rows x 2 x a lot

thats it

squat is going well rest of the crap is in the crapper due to injures Im still coming back from and lil aches and pains

need a dose of vagistat and herpitrex

8

Jan 24th
DL Day

I decided I would make the conditions as hard as I could today. Make it to were I am feeling my worst zero energy, try and replicate the worst possible scenario I could face in the meet and then try and hit my openers. So went to Troys last night and we had 6.5 bottles of wine, got very little quality sleep and then woke up to Get er done.

SLDL warm up
135 x 5 x 2
225 x 5 x 2

DL somewhat sumo
245 x 3
335 x 3
425 x 3
515 x 1
620 x 1
660 x 1 pretty easy (this will be my second I think)
495 x 1 x 3

Felt good slow off the floor just low on energy none of them felt like I had to try real hard just sluggish
Im not used to this pulling style but will use it in the meet to save my back

Pull truck 1 set 45 seconds

Time for a nap

9

Sunday Jan 25th

Made the decision I am going to do this coming met at 275 not 242 like I had planned. Im sitting about 260 today which would make an easy drop to the 242 for weigh in but I think I have the best bet of getting the 700 DL if I don?t cut the weight. So I have a Big cushion to Eat now LOL and try and just get ready

Monday Jan 26th 09 assistance day

Elbows and shoulder feel great so made change of plans and decided to bench tonight and Ill do light benching Wednesday

Bench paused
Bar x30
95 x10
135 x 10
185 x 10
225 x 5
175 x 1
315 x 1 ( most Ive had in my hands since late October)
(from here out most ive even tried to press since early September when I jacked the shoulder up)
325 x1
335 x 1
345 x 1 felt heavy but went up easy be SMART stop her and don?t get injured this close to the meet by trying to push it
325 x 1
SPEED WORK
225 x 10
225 x 5 x 3

Below super setted with the bench

Reverse hyper light
10 sets of 10

Wide lat pull downs
5 sets of the stack and a red band x some

High bar narrow stance squat (light)
5 sets

GHR sit ups
5 sets

that?s it nice day felt great to lift up something kind of heavy but it felt heavy not used to that in my hands

10

Jan 28th
Squat and bench day

Feeling good but a bit tired. B ut ended up being a great day!!! I think this is the first real squat PR in over a year due to the numerous knee injuries felt great squat is feeling strong and No pain. Hit he PR after 4 other heavy sets as well

Squat
Bar x 5
135 x 5
225 x 3
275 x 3
315 x 1
385 x 1
425 x 1
475 x 1
485 x 1, 2
495 x 1 easy
500 x 1 easy
500 x 2 PR 1 rep

Bench light
95 x a lot
135 x a lot
155 x 20 x 3

that?s it

Good day feeling good

Went and grabbed a big order of Chinese take out, cream of sumyungguy and a side of slant eyed yellow snapper

11

Dude, I can’t believe I’ve missed this.

I don’t think I’m the only one who’s happy to see you posting here again.

I’ll be following along, best of luck man.

12

[quote]NewDamage wrote:
Dude, I can’t believe I’ve missed this.

I don’t think I’m the only one who’s happy to see you posting here again.

I’ll be following along, best of luck man.[/quote]

Thanks Bud Im eating like a horse getting ready.

13

Friday Jan 30th
Assistance day
Today I exercise tomorrow I train

Not doing to much on assistance days now just making sure I hit he heavy days high intensity low rep and I recover just be ready for the meet.

Damn sciatic nerve is acting up again with this 8 lbs I put on. Sit down for a bit and low back on right side starts to burn and goes numb, such is life. doesn?t bother my lifting

Took my first dose of Jack3d, 2 scoops tastes good, mixed well gave me the beta alanine tingles, first real test will be tomorrow DL day.

Power Snatch Complex, snatch, OH squat, Back squat, round back GM
20KG x 2 sets
40kg x 2 sets
50 x 1 set
60 x 1 set
70 x 1 set
Power snatch
75kg x 1 x 10sets, 80 x 1 60 second rest
Felt great

These felt OK back is much better then it was
Seated OH press
95 x 5
135 x 5
185 x 10 x 3

DB presses, Chest supported rows, Reverse hyper
3 sets

OK post workout Jack3d review… I got o say This may be some good shit. I only took two scoops but I can only compare it to the amped feeling you get from a high dose ECA stack but clean without the crazy heart rate, shakes, and inability to concentrate.

I was able to do the O-Lifts and have to say they felt like some of the best Ive done technique wise I was able to concentrate take my time get the bar close and pop them. Got a crazy pump as well from the almost zero rest and found myself walking around picking up the gym even in the 60 second rest periods. Im excited to try it tomorrow during my heavy rack pulls.

See how that goes may be 6-7 hours from first squat to last DL. Can I take more, would that drain me of energy stay this amped or jacked up the whole time. Should I hold off on this meet since the most important thing is the 700 DL attempt and use it for a bump 30 minutes prior to my Dling??

Anyway first impression is VERY favorable, I wanted to put some damn weight on the bar.

Cheers

14

Saturday Jan 31st

Last heavy DL?s prior to the meet Il work some fast singles next weekend but not to heavy.
Even today was harder then I wanted after puling heavy last Saturday and squatting heavy Wednesday.
Pull some high intensity and volume look to over reach and then supercompensate

Three scoops Jacked, sure helped me wake up which I needed didn?t sleep well

DL from floor
135 x 3
225 x 3
315 x 3
405 x 2
585 x 1
635 x 1 x 3 sets
Wish the third one was MUCH faster, these flew last week and at a 30 lb higher load but it is what it is

Rack Pull above knee
675 x 1
765 x 1
815 x 1 10lb PR easy

Rack pull below knee
675 x 1
725 x 1
765 x 1
If I get this shit to my knees using this stance I will nail it.

DL from floor ( back is SHOT by now)
405 x 1 x 2 sets
495 x 1
585 x 1

11 pulls above 85%
9 pulls above 90%
4 pulls above 100%

Not a bad day, I need a nap
I think I may stick with 2 scoops I didn?t see much of a difference in the 2-3 scoops so why use more?

15

Monday Feb 2nd 09 assistance day

Decided to bench again today my arse, hams, hips and low back are fried from Saturday still.

Was very tired coming in and feeling beat the hell up from all the pulling Saturday, took 2 scoops Jack3d and again it kicked in and helped didn?t take away the soreness (damn it) but got me amped to go which otherwise would have sucked. Tingles were delayed this time they started at about the 35 minute mark, Maybe due to the food in my belly.

I am rethinking the bench trying to figure out what I will do

Bench paused
Bar x30
95 x10
135 x 10
185 x 10
225 x 5
275 x 1
315 x 1
335 x 1 x 3 long pause
340 x 1 long pause
The weight is light and I have a TON more strength but at 315 a bit of discomfort starts and 335-340 is very touchy have to take is slow on the right side and gingerly press it and stay 100% in a certain groove or the shoulder gets PISSED.

I think I am going to be smart and open with a token bench 225 or 275 to get in the meet, then on the second take 340 which will get me 1500 with my squat and DL seconds, and anything more then that will be gravy I expect to get more then that for sure on the squat and if the 700 pull goes through a nice lot more.

But it just doesn?t feel safe yet with only one session with weight in my hands to push it this meet I think it will just set me back to where I was 5 month ago and wipe out the progress ive made.
I will bench Saturday and see what it feels like to just go from 275 rest 340. And if that feels good it will likely be what I do

Then Im going to take a few months after this to hit more volume lifter loads and get my tendons and joints healed up slowly up the loads pack on some hypertrophy work get all swole. The shoulder now feels very stable to about 295.

Light complex 5 sets of the following
Bench 5 reps
High bar squat 5 reps
Reverse hyper light 5 reps
Wide lat pull downs 5 reps
GHR sit ups 5 reps

16

Feb 4th squat day

Nothing special today been hitting it pretty hard for the past three weeks just wanted to hit my openers. I?m pretty beat up and sore, hips and knees weren?t feeling great today last three weeks felt like butter, as per usual I can hit it hard three weeks then back off and rest up or Ill regret it.

Tried out the Jack3d protocol I got from USP for my meet and it worked fine after the third dose My HR was up a bit but not horrible, had energy for how tired I was think it?ll work fine meet day. 2 scoops prior to the squat then 0ne prior to each the bench and DL.

Squat.
Bar x 5
135 x 5 x 2 sets
225 x 5
315 x 2
365 x 1 x 2 trying to get hips loosened up.
405 x 1
455 x 1
475 x 1 x 3 slow but not hard just slow due to hips not feeling good this will be my opener. If I can lift it three times the way the knees and shit feel today Im golden I figure 475, 500, 525.
315 x 1 stop everything hurts

Bench slow and controlled high rep
155 x 3 sets

that?s it worked Gene up to his second on his dl for 3 sets and bench second . He?s ready

Im liking the jack3d the HR up was not my favorite but I didn?t feel shaky so Im good
Rest and recover. Ill do something on all three lifts Saturday nothing heavy on DL maybe opener on squat and second on bench again

17

Friday Feb 6th
Killer workout today
Elbows and knees aching pretty bad just feeling a lil beat up which is to be expected get some blood flow.

Snatch
88lbs x 1

Squat
Bar x 5 x 2
85 x 5
135 x 3 x 2
185 x 5 x 3

Ring pushups VERY slow
3 sets of 5 or so

Wall ball
2 sets

That?s IT!!!
Ill do something tomorrow dependent on how things feel.

18

Saturday
Last day of anything heavy

2 scoops of Jack3d Im loving it
staleytraining.com/store/supplements/usp/jacked.htm

Squat
Ball x 2 sets x 10
Bar x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
455 x 1
475 x 3
Man they felt great today hips , knees all that

Elbows hurt like a bitch though so I didn?t press at all

Deadlift from floor
135 x 3
225 x 3
315 x 3
405 x 2
495 x 1
Just to get a rep or two in nothing heavy

Truck pull x 1 set

that?s it finally hit the morning 270 lbs

Gene has some other cool videos of truck pulls etc.

man that last rep was right on the cusp of making depth but feel great and no I can sink that weight deep if needed.

19

Monday.Feb 9th

squat worked up to 2 singles at 225 that I just sat as deep in the hole as I can for about 10 seconds Just getting some blood flow and a stretch

bench press
95 x 40 or so. __________________

Wednesday 11th

squat up to 315 paused for a half an hour in the hole just getting a stretch

Bench up to single at 225 same just moving abit

deadlift a few at 400

everything is recovering great my weight just Flew up to 278 somehow Ill have to take a big crap before I get on the scale

Feeling good everything feeling great for the meet with exception of the shoulder still about 80% I’ll do what I can, just a token lift to get a total and take a stab at the 700 DL which is the real goal for this meet

20

2 more days. Time to get fired up brother.

Can’t wait to see 700 finally!