Frank gets strong.

[Frank.S]

i dont know what to say. hah. thanks.

today: me squats
diet: medium day

squats (suit, no wraps, no breifs)
*piss poor 'monolift' set-up. had to pretty much full squat the weight up.
67.5 x 10
107.5 x 5
147.5 x 3
187.5 x 3
227.5 x 1
267.5 x 1
287.5 x 1
310 (682lbs)x 1 (low, hard rep)

Pendaly rows
80kg x 10
90kg x 10
x 10
x 10

Ab circut
Side bends 100lbs x 10 x 10 x 10
roman twists 20kg x 20 x 30 x 30
hanging leg raises x 12 x 10 x 12

Squats sucked today. Suit has stretched out and i got smaller.

[Frank.S]

that ab circut crippled me today. very sore, i woke up in a sweat in the middle of the night thinking i had some sort of internal bleeding.. nope.. just doms i guess.

today
diet: low day
training: rest day

40mins of low intensity cardio

Still right around that 212-214lbs mark which is on pace. I think this is the leanest ive ever been my entire life (not saying a whole lot.. LOL).

Diet is going good, can't recall that last time i had a cheat meal, im guessing 5 or 6 weeks now.

shoulders / arms feeling good right now. really looking foward to the bench work tomorrow.

[Alcoholiday]

are you going to get a smaller suit, or is it big enough where the briefs will make it fit.

Plus, remember, you can pig out on a 24 hr weigh in. If you just cut water for the last few pounds to get to 198, you will be able to majorly bloat.

[Frank.S]

im looking for a size 48 pro squatter.. havn't found one yet and dont want to buy it new. I think the 50 inch suit that i have now will be ok with the breifs.

if I find one, great, the metal squat suits dont take much to get used to.

yeah, i agree with the 24 hour weigh in. But, seeing as this is only my second meet, i dont want to be cutting huge amounts of weight. i think 10lbs will be easy enough. Want to be the weight im at now at least on meet day.. so that may make my gear a little tighter.

[Alcoholiday]

I have an old suit, but i don't know what size it is. I think all my stuff's inzer.

[Frank.S]

I have this suit:
Elite Fitness Systems
I have a stock size 52 im trying to sell.
And a size 50 with custom velcro straps (to adjust height easier).
.. and want a stock 48.

and i have these breifs getting sent back in a diff size:
Elite Fitness Systems
havn't used them yet.

while talking about PL gear..

i also have:
-inzer wraps
-inzer belt (13mm)
-Titan Katana single ply bench shirt size 48

might have some more knee wraps, wrist wraps and crap comming soon.. im becoming a gear whore, hah.

[Simon C]

Originally Posted by Alcoholiday

I have an old suit, but i don't know what size it is. I think all my stuff's inzer.

You have PL gear? howcome lol? you haven't competed before have you?

[Alcoholiday]

Originally Posted by Frank.S

I have this suit:
Elite Fitness Systems
I have a stock size 52 im trying to sell.
And a size 50 with custom velcro straps (to adjust height easier).
.. and want a stock 48.

and i have these breifs getting sent back in a diff size:
Elite Fitness Systems
havn't used them yet.

while talking about PL gear..

i also have:
-inzer wraps
-inzer belt (13mm)
-Titan Katana single ply bench shirt size 48

might have some more knee wraps, wrist wraps and crap comming soon.. im becoming a gear whore, hah.

chad has that metal suit to squat and pull in. I believe he really likes it.

I'll have to check what i have.

[Alcoholiday]

Originally Posted by Simon C

You have PL gear? howcome lol? you haven't competed before have you?

Well, i was planning on entering a PLing meet but never did. A buddy of mine sent me some of his old gear to play around with. There's still time for competing.

[Frank.S]

the suit is a really good one, ive been happy with all the metal gear ive ever gotten, unfortunatley its not quite made for my sizing and they dont do custom work. I may get an ace suit in the next while here (after the comp most likely) and get it altered to fit me perfect.

[Frank.S]

today:
RE/DE bench
diet: medium day.

Reverse band BB bench (greens)
62.5kg x 20
102.5kg x 5
127.5kg (281lbs)x 3 - close grip
x3
x3
x3 - medium grip
x3
x3
x3 - comp grip
x3
x3

Reverse band 3 board (comp grip)
127.5 x 5
142.5 x 5
152.5 x 5
x 4 (missed the 5th)

Pendaly rows
60kg x 5
100kg x 5
100kg x 5
110kg x 5
x5
x5

d1 tate press
40 x 8
50 x 8
x 8
x 8

d2 db curls
40 x 10e
45 x 10e
45 x 10e

bar speed was good on the bench today. board work felt good too. cardio later tonight.

[Matthew]

Pendlay dude.
Pendlay.

Add some weight to those tate presses. You should be lifting 80s for 5.
Make it happen!

[Simon C]

hah, finally you add some weight on those rows again, nice!

[Frank.S]

Originally Posted by Matthew

Pendlay dude.
Pendlay.

Add some weight to those tate presses. You should be lifting 80s for 5.
Make it happen!

point taken..

the weights i was using today was hard, i almost failed some of those reps.. just poor tricep strength i need to improve.

[Frank.S]

30 mins low intensity cardio

im not convinced this is helping at all

[Frank.S]

today:
DE Squat
diet:
low day (200g carbs, 330g protein, 35g fats).

Monolift Cambered bar squats (really low box with 2 inch foam)
..warmups..
147.5 x 2
x2
157.5 (~350) + greens (around 150lbs at top) x 2
x2
x2
x2
x2
x2
x2

Sumo Deadlifts
60kg x 5
100kg x 3
140kg x 3
180kg x 3
x3
x3
x3
x3

Machine Hack Squats
40kg x 10
80kg x 10
x 10
x 10

Squats where fast, got the monolift running today (no need for spots on speed work). Sumo deads felt better too. Speed work is done at PL gym from now on.

[tkinsley]

Originally Posted by Frank.S

30 mins low intensity cardio

im not convinced this is helping at all

Cardio sucks. Necessary evil, I guess....
Have you ebay trolled for your lifting suit?