Good stuff here, mate.
[quote]frankjl wrote:
Also I saw Chuck V at the meet today, he said “you’re looking big, Frank”. I was pretty pumped he still remembered my name.
[/quote]
That must have added about 100lb to your total instantly
[quote]Spock81 wrote:
HOLYSHITYOU MET MY HERO@@!!!
jfdskgjkldfgdfgh
[/quote]
You’d be surprised how “normal” he is. He doesn’t really like a lot of attention and is generally a pretty nice guy.
[quote]MegaDavo891 wrote:
Good stuff here, mate.
[quote]frankjl wrote:
Also I saw Chuck V at the meet today, he said “you’re looking big, Frank”. I was pretty pumped he still remembered my name.
[/quote]
That must have added about 100lb to your total instantly[/quote]
I’m trying not to let it add 100lbs to my head.
DE Lower – 9/25
I had intended on doing raw box squats today but one of the guys in the group likes using bands so we went with that instead. Then speed pulls.
Box Squats w/ Strong Band
150 x2
150 x2
200 x2
200 x2
add loose training briefs
330 x2
330 x2
330 x2
330 x2
Speed Pulls w/ Metal Suit
135 x1
225 x1
315 x1
315 x1
405 x1
405 x1
455 x1
455 x1
505 x1
505 x1
505 x1
505 x1
I did a ton of sets here trying to figure out this suit. It perturbs me greatly that I can smoke 705 in training and miss it miserably in a meet. So I experimented with the straps and found that I just can’t have them on me very tight. When they are tight, it pulls me forward too much and rounds me over. If I have them on me pretty loose I can still get decent pop off the ground.
Ironically enough, the tighter the straps the faster I can pull it off the floor but it makes finishing the lift impossible.
I hate powerlifting gear sometimes.
High Lat Pulldowns
140 x15
140 x15
140 x15
140 x15
Benching tomorrow.
Wednesday 9/26 – Shirted Bench
Goal of the day was to take some heavy ass weight in my hands to a 3 board, then back down to an opener weight to a low board. This is a different approach than what I’ve done traditionally. Usually we hit an opener and then go up from there, adding boards and jacking up the shirt.
Raw Bench warmups
bar x a bunch
135 x8
185 x6
225 x6
275 x3
315 x3
add 3 board
365 x1
add SDP
405 x3 (3 boards)
455 x3 (2 boards)
495 x1 (3 boards)
525 x1 (3 boards) ← I think a PR here but my left arm was killing me
I wanted to take a shot at 545 but my left bicep & forearm were bugging me. The weight moved easily, I definitely had more in me but I decided to play it conservative and cut it here. I didn’t want to risk getting hurt this close to a meet.
475 x1 (1 board) ← planned opener
Raw Close Grip Foam Press
275 x10
315 x9.5
335 x5
High Lat Pulldowns
140 x15
140 x15
180 x10
180 x10
Crazy Wobble Bar Skullcrushers
72lbs x15 (3 sets)
Hammer Curls
160lb dumbells (each arm) x2000
Good day today, everybody in the gym is looking strong for the XPC Semi-Finals. I saw 3 raw 500+ benches, and many more 700+ benches off low boards. Danny was in there taking video, look for a new video out probably in another week or two.
I’ve had a long couple of days. Work has been crazy and I’ve been helping a buddy move at night. My diet has been complete shit food and I’ve been neglecting any soft tissue work.
I got to the gym about an hour late today (as I was stuck at work) and tried to warm up as fast as possible so that there would be some people from the usual 5 pm timeslot around to spot when I got to my heavy sets. I wanted to use a non-straight bar as my elbows could use a break.
Cambered SSB this bar is really 67lbs but I am listing weights like its a 45lb bar for simplicity
bar x10
135 x8
135 x8
225 x5
315 x3
add training briefs
405 x3
495 x1
545 x1 (shitty rep)
575 x1 (better)
add loose knee wrap
605 x1 (high as shit – rushed the setup and couldn’t sit back with it so I came up early)
605 x1 +20lb PR
I wore a very loose knee wrap because my knees were bothering me.
I had a problem with my chest collapsing on these. I am inclined to chalk this up to me skipping my soft tissue work, but regardless I thought it would be swell to do some GM’s with the SSB to hit my upper back
SSB Good Mornings (no belt)
135 x10
185 x10
185 x10
205 x10
Decline Situps
sandbag x15
sandbag x15
sandbag x15
25lb plate on forehead x15
Hyperextensions
bw x20
bw x20
Done here. Tomorrow I’m going to lay around the house and probably drink beer and watch football all day
Sunday – 9/30 DE Bench
Started off with some shoulder mobility stuff… band tractions and this:
Which I think I saw on the forum a few days ago? Whatever – it was awesome.
DE Bench
185 x3 close grip
30s rest
185 x3 medium grip
30s rest
185 x3 ring finger on rings
30s rest
185 x3 competition grip
rest 1 minute
^ 4 total rounds of that, so 16 total sets
Incline DB Bench
85 x20
85 x15 ← 
Elbows Out Extensions
45 x12
45 x10
Rolling Tricep Extensions
45 x12
45 x12
^ I wanted to do 4 sets of 12 on the Elbows Out Extensions but I was too gassed.
Shoulder Circuit – db front raise, db lateral raise, band pull aparts with mini band
Front Raise 20lb x10
Lateral Raise 20lb x10
Band Pullaparts x20
^ 3 rounds of this
EZ Bar Curls
65 x12
85 x12
Great day today. This week is the first week of the squat cycle, and also my last heavy pull before the meet. I’m going to pull off mats on Tuesday … hopefully hitting something stupid huge. I’d like to pull 725 or so on Tuesday but we shall see. Then I’ll probably work up to 740 straight weight on Friday and around 870 with the overhead band.
Tuesday October 2 – Heavy Deadlift
I felt lethargic and bloated today at the gym. Work has been crazy the past 2 weeks so it probably has something to do with that.
Deadlift off 2 Mats
225 x3
315 x1
405 x1
add suit
495 x1
585 x1 ← this felt like shit, I knew right here today was going to be a let down
675 x1
705 x.999999999 couldn’t lock it out before I lost my grip. Lost it probably 1" from locked out.
This sport infuriates me sometimes. I crushed this off the floor 3 months ago. Now I can’t hang on, and I can’t lock it out. What the hell is up with that. Looking back at my training logs I was doing a lot of sumo movements. So I gotta figure out how to work some sumo pulls back in before the meet.
Stiff Leg Deadlifts w/ 160 in chains
bar x10 (double overhand)
135 x10 (double overhand)
225 x10 (double overhand)
315 x10 (double overhand)
405 x5
Deadlifts w/ 160lb Chains off pin 3
495 x5 <— this was insane
Back Extensions w/ Green Band
bw x10
bw x10
bw x10
I ordered from EliteFTS a 200lb gripper tonight. I have 4 weeks to figure out how to get my deadlift back to where it was 3 months ago. Shit.
Wednesday October 3 – Heavy Bench
Because we pulled heavy yesterday I figured today I’d just do some reps raw. We hadn’t done a bench with chains in a long time, and for my shoulder sake I decided to use a 2 board and a medium grip. I never seem to be able to hit a bench PR the day after deadlifting heavy so I figured I’d just work up to a heavy set of 5 or 6.
Bench w/ 120lbs Chains & 2 board
bar x10
135 + chains x8
185 + chains x6
225 + chains x6
255 + chains x5
275 + chains x5 Before this set, I set a goal of 4 reps with this weight and was able to hit 5
305 + chains x1 ok – the goal of the day wasn’t to take any heavy singles but this felt great
315 + chains x1 I already went up this high, might as well hit 3 plates
My previous PR was 295 + chains to the chest. Granted, these were with a 2 board I’m still very pleased with how the day progressed. I would not have guessed these numbers were in the cards.
High Press aka Bench Press To Your Neck
225 x8
225 x8
225 x8
These hit the lower part of the tricep right above your elbow which always seems to help my bench. The bad thing is, they are rough on your shoulders and elbows so I don’t like to do them that often.
Skullcrushers
65lbs + 80lbs chains x10
65lbs + 80lbs chains x10
65lbs + 80lbs chains x10
65lbs + 80lbs chains x10
65lbs + 80lbs chains x10
Chest Supported Row
2.5 plates x15
^ my upper back is lit up from yesterday so I stopped after this
EZ Bar Curls
85 x12
85 x12
85 x12
Overhead Tricep Extensions w/ Band
2 sets of 20 reps
Great day today. I’m feeling strong, I am excited for Friday’s heavy squat session.
you have a very classical charisma about yourself
[quote]spar4tee wrote:
you have a very classical charisma about yourself[/quote]
Thanks? I’m taking this as a compliment.
Friday – 10/5 – Squats
I talked some big game earlier this week and just couldn’t bring myself to back it up today. I wanted to take 870 with the overhead bands but today just wasn’t my day, and I decided to hold off on the stupid overload weight until next week.
Squats
150 x10
240 x6
330 x5 (I did these close stance, first time in forever, awkward as shit)
add briefs
420 x3
510 x3
560 x1
add suit bottom
620 x1
670 x1
straps up, wraps on
740 x1
add reverse bands
830 x1
I couldn’t get my feet set and was pretty much a disaster getting it out of the rack. However, the weights were coming up quick so something is working right. I think I’m still mentally dead from the pulls earlier in the week. Whatever.
Beltless Sumo Pulls
135 x10
225 x5
315 x5
405 x5
455 x5 ← I think the most weight I’ve ever pulled without a belt… for 5 reps.
[quote]frankjl wrote:
[quote]spar4tee wrote:
you have a very classical charisma about yourself[/quote]
Thanks? I’m taking this as a compliment.
[/quote]
as you should lol
Didn’t train Sunday because I couldn’t get my ass out of bed in the morning and had family plans in the afternoon.
Tuesday 10/9 – Deadlift Assistance
I really wanted to take it easy today since we have a big squat day on Friday. My left abductor has been strained or some shit for the past few days but it felt alright by the time I got to the gym. Which was about an hour later than usual because Obama was in Columbus and the highways were shut down.
Box Squats
I wish these were faster but my hips were super tight which made getting off the box very difficult
150 x10
240 x3
240 x3
290 x3
290 x3
290 x3
290 x3
Sumo Pulls w/ 80lbs Chains
135 x10
225 x10
315 x10
405 x5
Dimmel Deads w/ 80lbs Chains
405 x5
Pulldowns Abs
140 x15
140 x15
140 x15
That’s about all she wrote on this one. Cut it short to save some energy for Friday.
Wednesday 10/10 – Last Heavy Bench Before the Meet
I was excited to get into my shirt one last time before the meet. Work has been kind of stressful the past few weeks so I didn’t know how today was going to go.
Raw Warmups
bar x a lot for several sets
135 x10
185 x6
225 x6
275 x5
315 x3
add 3 board
365 x2 slow and grindy … bad news
add SDP
405 x3 to 3 boards
455 x2 to 2 boards
475 x1 to chest ← opener
add reverse average bands
545 x1
575 x1 +10lb PR and a smokeshow
For the last set, I pulled my shirt down hard. This is also known as “gangstering” the shirt if you are unaware. Doing this allows the collar (the thickest & strongest part of the shirt) to be stretched which helps you rebound off the chest. On the other hand, this also makes it much harder to touch weights and also reduces the margin of error. I haven’t really tinkered around with this because I didn’t think I’d be able to touch anything but I proved myself wrong tonight. 575 went up FAST and I think I could have handled around 600 on this night.
Raw Supplementary Movements
Close Grip 3 board
335 x3 ← shoulders hurt
Regular Grip 4 board
365 x3 ← shoulders hurt
Stretched my shoulders out using this again: http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes.html
Reverse Band Bench Press No Boards
365 x8 ← felt awesome, thanks mobility WOD
DB Tricep Extensions
45 x12
45 x12
45 x10
45 x9
Tate Press
35 x12
35 x12
Hammer Curls
3 x12 with 45lb DB’s
Had a good day. Now all I gotta do is have a good day at the meet.
Friday 10/12 – Heavy Ass Squats
bar x10
bar x10
150 x10
240 x6
330 x4
add briefs
420 x3
510 x3
add suit, straps down
600 x2 ← This was stupid. I got bent in half.
650 x1 ← a little better, still bent over
690 x1
straps up, knee wraps ENGAGE
730 x1 ← opener
add reverse grey band
820 x1
870 x1 +20lb PR fastest squat of the night
I didn’t think to video any of the sets tonight, but I wish I had. 870 felt like I was dying until I came up out of the hole and somehow smoked it. I was going to do some more but we ran 2 groups tonight, and the other guys graciously allowed us to go first so we could focus on lifting. They spotted, loaded, wrapped knees and in general made it easy for us. So we all stuck around to return the favor. Getting 6 guys into gear, wrapping knees, loading plates is a working in itself so I didn’t do any accessory work.
Sunday DE Bench
Bench Against Short Orange Band
185 x3 (8 sets)
Close Grip Bench Press
225 x20 ← Failed on 21
Chest Supported Rows
135 x10
135 x10
160 x10
160 x10
DB Tricep Extensions
45 x10
45 x10
At this point I was disgusted with the state of the gym so I stopped my workout and cleaned up. I picked weights, moved dumbbells, swept & mopped the floors. I was out of town for the meet that my gym put on yesterday so I felt a little guilty which probably made the decision a little easier.
I’m kind of on cruise control until the meet in 2 weeks so if you’re a regular viewer of this training log, I’d just stop until after the 27th of this month.
Tuesday – October 16
DE Box Squats w/ SSB
135 x10
225 x5
225 x2
225 x2
275 x2
275 x2
add bands
225 + average bands x2
225 + average bands x2
225 + average bands x2
225 + average bands x2
Speed Pulls in Suit
225 x1
315 x1
add bands
315 x1
315 x1
315 x1
315 x1
315 x1
315 x1
GHR
bw x10
bw x10
Decline Abs
bw x10 / sand bag x10
sandbag x10
sandbag x10
heavy ass sandbag x10
Hanging Abs
120 x20
120 x20
120 x20
EDIT:
I don’t know how I could forget this shit. We did some shrugs too. I did mine all double overhand and no straps:
245 x10
335 x10
385 x10
425 x10
475 x5
475 (static hold for 10 seconds)
That’s right. I can double overhand 475 pounds. Like a boss. Screw you shitty grip.
Wednesday – Deloady Bench
I had an unbelievably stressful day at work. By the time I got to the gym, I was mentally and emotionally drained. I even debated on just skipping today and coming in tomorrow but I just figured I’d man up. The goal was to work up to my last raw warmup and cut it there, hit some accessories.
Floor Press
135 x10
185 x6
225 x6
275 x3
315 x2
Decline Skullcrushers
85 x15
85 x15
85 x15
85 x15
85 x15
85 x15
Lat Pulldowns
180 4 sets of 12
Elbows Out Presses
35lb DBs 3x10
Hammer Curls
45 x10
45 x10
45 x10
Today sucked.
Friday – 10/19 – Deloady Squat
The goal was to work up to somewhere around 65-70% of your opener in just briefs.
Squat
bar x20
150 x8
240 x8
330 x6
add briefs
420 x3
510 x2
510 x2
For my last 2 sets the bar jumping off my back at the top. I think that’s a good sign.
Safety Bar Good Mornings
bar x15
135 x10
185 x10
Hyperextensions
3 sets of 20 reps (no weight)
Pull Down Abs
120 3 sets of 20
Sunday – DE Bench
Bench
185 x3
185 x3
185 x3
185 x3
185 x3
1 minute rest between sets
Reverse Band Bench
135 x50
135 x50
Lat Pulldowns
160 x15
160 x15
160 x15
Band Tricep Extensions
grey band x20
grey band x20
grey band x20
EZ Bar Curls
65 x10
65 x10
65 x10
Just trying to keep my muscles full of blood. Everything was nice and light today, I have 1 more workout before the meet on Tuesday.
Tuesday 10/23
I got a flu shot today and felt like a pile of turds ever since. Went to the gym today to basically bullshit with the guys and while doing so I did this:
Belt Squat to Low Box
90 lbs x10
90 lbs x10
90 lbs x10
90 lbs x10
just making sure I’m staying stretchy and flexible
Hyper extensions
bw x20
bw x20
Pulldown Abs
120 x10
120 x10
Band Tricep Extensions
Light band x20
Light band x20
That’s it. No more training.
Subscribed, doing a meet Saturday?
Any lift projections?