Frank gets strong.

[Frank.S]

at least im not staying in with my boyfriend... matthew..

[Alcoholiday]

Originally Posted by Matthew

You go for walks with your girlfriend?

That's so cuuuuuuuute *pinches your ass cheek*

dude.....

[Matthew]

Ya, good ones

[Frank.S]

ffs.. the roads may be to bad tomorrow to make the 3 hour trip to train bench.

if this is the case ill just have to do some deadlifts and train bench by myself again on sunday. hope not, but this is looking likely right now

[Alcoholiday]

wtf? roads bad? it's spring here finally!

[Frank.S]

couldnt make the drive today, roads way to bad. actually my family is stranded all over the place. did some deads today.

today: me deads
diet: high day

Reverse band sumos (band at top of rack, closer stance because of rack)
100kg x 5
140kg x 5
180kg x 3
220kg x 1
260kg x 1
280kg x 1
300kg x 1
320kg x 1
330kg (~730bs)x 1

Speed Pulls (sumo, <60 sec rest)
140kg x 2
180kg x 2
x2
x2
x2
x2
x2
x2
x2
x2
x2

leg extensions / bw squats
- 2 or 3 circuts

good session today. the last deadlift was like a 10 second pull but i got it. left knee/quad is feeling sore as with shoulder. bench tomorrow, we'll see how i feel.

[Frank.S]

today..

bench
diet: high day

3 board bb bench (raw)
60kg x 10
80kg x 10
100kg x 5
110kg (242) x 10

Pendly Rows
100kg x 5
110kg x 5
x5
x5
x5
x5

Face pulls
4 sets

Front Raises
4 sets

having serious shoulder issues. Shoulder doesnt hurt to bad, but i cant support the weight at the top of a bench press, shoulder just wants to give out. This is from last wednesdays benching i think where i droped that weight.

i hope it gets better soon, itis pretty much useless for now.

[Frank.S]

changing up this week a bit.
tomorrow, going to do DE squats instead of ME squats, the cambered bar will be easier on my shoulders + elite fts 'may' have suckered me into spending money on squat gear. which may be here on thursday.

going to see how i feel on bench day on wednesday. if im not at least 80% ill give it rest. really sucks to do at this stage right now, but its better then possiblly making it worse and not being able to bench at all.

[dmw]

Originally Posted by Frank.S

changing up this week a bit.
tomorrow, going to do DE squats instead of ME squats, the cambered bar will be easier on my shoulders + elite fts 'may' have suckered me into spending money on squat gear. which may be here on thursday.

going to see how i feel on bench day on wednesday. if im not at least 80% ill give it rest. really sucks to do at this stage right now, but its better then possiblly making it worse and not being able to bench at all.

Good luck. I'm struggling with a shoulder now too, but can do dips.

[bigDman]

Originally Posted by Frank.S

changing up this week a bit.
tomorrow, going to do DE squats instead of ME squats, the cambered bar will be easier on my shoulders + elite fts 'may' have suckered me into spending money on squat gear. which may be here on thursday.

going to see how i feel on bench day on wednesday. if im not at least 80% ill give it rest. really sucks to do at this stage right now, but its better then possiblly making it worse and not being able to bench at all.

couldnt resist that sale eh?

[Frank.S]

today: de squats (ME is on thursday this week)
diet: medium day

Cambered bar foam box squat (green + purple bands)
27.5kg x 5
67.5kg x 3
107.5kg x 3
157.5(~350lbs bar weight) x 3
x3
x3
x3
x3
x3
x3
x3

Sumo Deads
100kg x 5
140kg x 3
180kg x 3
200kg x 3
210kg x 3
210kg x 3
210kg x 3
220kg x 4

added weight to the squats (only did 2 sets at this weight last thursday). Deads, i used a bit more volume with a somewhat heavy weight. The squats are somewhere between 550-600 at the top so im happy that the speed is remaining half decent. I may drop to doubles as these are getting hard to do in one breath.

[Frank.S]

rest day (33 days out from the meet)
diet: low day
weight: 207-208lbs

shoulder still really bugging me. Not going to press tomorrow, hopefully if I give it enough rest I can train shirted bench on saturday. its does not hurt through the ROM just during lift offs and such.

Its going to take some real hard training and great execution as well as keeping the shoulder healthy to reach my goal (total elite/1731lbs). Good thing im up for it.

Ive got the following things on the way too:
Metal Ace Pro Squatter (size 50)
Metal Ace Pro Breifs
APT convict knee wraps (supposed to be really good).

the new squat suit is supposed to fit one size tighter then the suit i have now which is a stretched out size 50.

The suit + breifs may just be to much gear for me with the weights ill be moving, so there is a good chance ill either go

new suit + no breifs
or
old suit + new breifs

[Alcoholiday]

if you hit an 800 squat and 700 pull, you only need a 231lb bench to hit elite. hahaha

[Frank.S]

im not all that far off on that squat, ill probally take 640-650 for a ride if the deadlifts are feeling good on meet day. 601lbs was easy and my form has gotten much better since i last maxed out.

but.. hopefully my shoulder gets better asap. 400lbs should be within reason on the bench if my shoulder feels good. We'll see.

today:
another rest day (usually bench day. im resting my shoulder so hopefully i can move some weight on saturday).
diet: another low day.. usually today is moderate, but switching the days around to accomodate training better.

tomorrow hopefully my new gear comes in and i can take some squats in the 700s and get used to the heavy weights. If gear doesnt come in, ill probally take some squats in the low 6's and work on my form and depth.

[Frank.S]

today: ME Squats
diet: medium day (275g carbs)
weight: 206lbs.

low foam box squats (w breifs, close stance)
67.5kg x 5
107.5kg x 3
147.5 x 3
187.5 x 1
207.5 x 1
227.5 x 1
237.5 x 1
247.5kg (~545) x 1 (PR)

Free Squat (with breifs)
247.5kg x 3
257.5kg x 1
267.5 x 1
275 (~605)x 1

Anderson 1/2 Squats
300 x 3 (6 second pauses at top of each rep)
335kg (~733)x 3 (6 sec pause)

Anderson Squats at paralell
187.5kg x 3
227.5kg x 3
267.5kg (~589) x 2

20 rep squats (with all the talk about them on here..used breifs/belt)
187.5kg (~413lbs)x 18 <- hard.

all squats felt good until the 18th rep of the 20 repper where my legs gave out under me hahaha. very good session today.

[pjb923]

You did 18 reps with over 400 lbs after that workout. That is just insane!

[Matthew]

You just had to show me up, didn't you

Seriously, 413x18 is sweet.

Your other lifts were really good too. You'll make elite, just keep pushing it.

[Frank.S]

after having 700+ on my back 400 feels like a peanut keep in mind. if i had better concentration i would have gotten 20, i thought it was going to be a peice of cake and that was not the case at all..

[Frank.S]

lol sorry matthew.. my best 20 repper before was like 250-260 i think. Your squats are probally deeper, I was going about 3-4 inches below paralell.

[Matthew]

I also wasn't using a belt or briefs. If I was I'd probably get 400x20 as well

[Matthew]

When did you pause during the set? After how many reps?

[Frank.S]

no real pauses, took a breath or two between these i think:
5 - 5 - 3 - 2 - 1 - 1

was no 4 minute set or whatever you guys where talking about hahaha.

[Frank.S]

no way i could keep my form good for anything very long, by the last few reps they where sloppy.

[Matthew]

Ya mine wasn't that long either. I lost all sense of time during the set, but it couldn't have been more than two minutes.

Howcome you did them with briefs/a belt?

[Frank.S]

I had them on already, ill probally always squat with breifs or suit from now on unless i wanted to enter a raw meet again. The protection in the hips is great and recovery is much faster.

I dont squat without a belt, really, ever, i dont see the point.

All I care about is moving the most weight, belt helps this and every set I use with a belt the better I get at using it. Most PL'ers suck badly with their gear because they follow some old school 'dont put the gear on til the last 4 weeks' bs or dont take any serious weight on the bar while using their gear..

I guess its just depends on goals, if you want to get good at geared lifting, you gotta wear the gear as much as possible these days because its a whole different ballgame. I could care less about raw strength right now because thats not what im competing in.

[Matthew]

You know, I know where you stand on gear. I probably shouldn't have even needed to ask that. ha

Good luck on saturday.

[Alcoholiday]

good shit bro! get those full 2 reps next time. best high rep set i've seen was Marshall White's 500x16 set. You should try to beat it after the comp.

[Simon C]

Holy Shit Frank, 413 x 18 is awesome! Doesn't sound like much fun though

[Frank.S]

made the long drive to train today

me bench

bench
135 x 8
185 x 5
225 x 5
275 x 1
add shirt

2 board
365 x fail (this lift was a mess..)

3 board
365 x 1

3 board
315 x 2
315 x 5

Foam Press
225 x 10
225 x 15

the failed rep would have hurt if i didnt have good spotters i touched to low then almost took off my head. the next 365 felt much better.

was having no problems touching today which is great, but also the weights where not all that high. Next week will go back, tons of great benchers and good guys there.

[Frank.S]

today: me deads
diet: high day

sumo deads
...
...
180kg x 1
220kg x 1
265kg x f (foot slipped)
265kg x f
240kg x 1
250kg x 1
260kg x 1
265kg x f
xf
xf
after failing it 5 times i stopped.. funny because 260kg was not the slightest bit hard at all. Timing just sucked today.

Conventional Deads (been a while)
140kg x 3
180kg x 3
220kg x 3
230kg x 3
meh