Frank gets strong.

[bigDman]

Originally Posted by Frank.S

Squats
140 x 8
230 x 5
320 x 2
410 x 1
500 x 1
650 x 1
740 x F

Couple things:
- Failed squat was sooooo fucking close. Was more then deep enough and I stalled out about 4-5 inches out of the bottom.
- One new lifter laughed at my squat suit because it went on so easy. Told me I may as well lift raw haha. New suit is comming soon, I hope it solved some of my problems.
-Ill probally open with a national record at the contest in may if all goes well.


Deads
135 x 5
225 x 5
315 x 1
405 x 1
540 x 2 (PR)
450 x 3
450 x 3
450 x 3
450 x 3
450 x 3
450 x 3

Deads where very taxing today, meh. Got a repPR which is nice. Next 2 weeks im backing off the weights in the deadlift, then in a few weeks im taking a run at a double with 570 which should be fun. The only point were any of these deadlifts are really hard is the very top at the lockout. Once I change from my frees to my chucks in my experience this goes away.. but for now its a great lockout builder

A deadlift PR after all that squatting. Impressive

[Alcoholiday]

Originally Posted by Matthew

You are so gay.

you're just mad because you have no yoke:

[Matthew]

hahaha

[Mahler]

Jebus, Frank. Damn is all I can say. Nice PRs on squats and deads.
I'm married so the girl thing is only a memory. LOL

[Frank.S]

Originally Posted by bigDman

A deadlift PR after all that squatting. Impressive

Yes, the deadlift is comming along. 600 Soon, but I am being patient with it for the first time ever, lots of volume, few singles and constant progression.

Originally Posted by Mahler

Jebus, Frank. Damn is all I can say. Nice PRs on squats and deads.
I'm married so the girl thing is only a memory. LOL

Yeah, my squat/dead seem to be in a good groove right now. I think it has something to do with the 4 week smolov i did bringing up my work capacity quite high in these movements. haha.. I'm scared of marrige. but I have been dating the same girl for more then 2 years.. thats a long time when you are 20 hah.

todays workout
RE Squat

Cambered bar box Squat (bar as 45) beltless
135 x 5
225 x 5
315 x 3
385 x 3 (+20lbs)
385 x 3
385 x 3
385 x 3
385 x 3

Facepulls
heavy x 12
x 12
x 12
x 12

GHR
bw x 8
x8
x8
x8

Cable Side bends
heavy x 10e
x 10e
x 10e

never checked how much weight i was using last week on the cambered bar box squats before this workout. Turns out it was only using 365(bar as 45) last week.. 20lbs up which i am happy with. These squats are really really hard.. the second i leave the box it feels as if i get pushed forward and i have to fight it all the way up.

Rest day tomorrow as per the plan. Today my tris/elbows are very sore and i am in need of a break i think.

Re-thinking my contest schedual already. The one on may 24th i plan on attending for sure. But there is another on march 29th that is somewhat close to me that i may do as a warmup. Also there is a push/pull just a coulple hours away from me in february near my birthday so if i am not in the dominican i may do that.. who knows.

[Matthew]

Can't wait to get back on the platform, eh Frank?

[Frank.S]

The more I compete, the better ill get at it (at least to an extent) I figure. Things like picking the right weights, lifting the weights in your time limit, getting a feel for rules etc.

Mostly looking forward to the comp in may, but i had a good time and some decent lifts in idaho last time I went and its really not all that far from me. The push/pull may be fun too.. to bad my bench is so sad these days haha.

[bigDman]

so what is the official PR number that youve got from smolov

[Frank.S]

hard to say..

i raw cambered bar squatted 550lbs or so, and before i would have been around 470 or so.

but my BB squat has gone up at least 100lbs, I figure its right around 600lbs raw right now. Havn't maxed it out but last week i hit 600lbs with my really loose suit and straps down really really easy. That about up 90lbs or so.

[Frank.S]

also.. i think ill eneter that push/pull meet near here if i am around.

reason is.. my deadlift cycle calls for the first max out in many months on the exact same day as the meet. May as well really max it out. I'm shooting for 600lbs.

[bigDman]

what weight and what fed are you planing to compete in

[Frank.S]

the big meet im aiming for is in may.. GPC meet (Canadian IPA). I hope to compete at 220lbs.

[Matthew]

What kind of time limit do you get to work with at a meet?

Also, how far ahead have you planned your training?

[Frank.S]

Originally Posted by Matthew

What kind of time limit do you get to work with at a meet?

Also, how far ahead have you planned your training?

1 minute between lifters for most meets. not a big deal if you lift raw.. but if you have breifs/suit/knee wraps etc you are trying to deal with (cant have your knees wrapped more then about 30 seconds without being in a hell of a lot of pain hah) then it becomes getting to know the timing.. not a huge deal.. but if you fuck it up you miss your lift.

I dont have it that far planned out..

I know what im doing with my squat for the next 2-3 weeks here.. deadlift training i have figured out until the end of february.. bench im working on a new plan that i may start tomorrow, we'll see.

[Frank.S]

here is the plan for deadlifts. Ive completed the first 4 weeks so far.

Saturday (after squats if squatting heavy that week).

Deadlift (75%): 1x2 @ 450 lbs
Speed deadlift (60%): 8x3 @ 360 lbs

Deadlift (80%): 1x2 @ 480 lbs
Speed deadlift (65%): 8x3 @ 390 lbs

Deadlift (85%): 1x2 @ 510 lbs
Speed deadlift (70%): 6x3 @ 420 lbs

Deadlift (90%): 1x2 @ 540 lbs
Speed deadlift (75%): 5x3 @ 450 lbs

Deadlift (80%): 3x3 @ 480 lbs
Speed deadlift (65%): 3x3 @ 390 lbs
Heavy Shrugs

Deadlift (85%): 1x2 @ 510 lbs
Speed deadlift (70%): 3x3 @ 420 lbs
Heavy Shrugs

Deadlift (90%): 1x2 @ 540 lbs
Speed deadlift (75%): 3x3 @ 450 lbs
Heavy Shrugs

Deadlift (95%): 1x2 @ 570 lbs
Speed deadlift (70%): 3x3 @ 420 lbs

Meet day (100+%) 600+lbs.

[Kevin T.]

Looks good

[Matthew]

Sweet dude.

I keep thinking, this meet is going to be fucking awesome for you man.