Frank gets strong.

[Lost Dog]

Slacker. Shoulda slid some more weight on and REALLY failed.

[Ian Kay]

Frank, what's the "foam" stuff you use? I saw it for the squats and now the presses. The reason I ask is because a few weeks back I discovered that using the "neck pad" (the one that some guys use for squats) on board presses is an excellent way to finish off a session, because it gives you more bounce, but not that eleastic effect of bands - or the trouble of setting them up. Just curious if there is indeed a method of using foam blocks for greatest effect.

[Frank.S]

Originally Posted by Lost Dog

Slacker. Shoulda slid some more weight on and REALLY failed.

i actually thought about loading on more weight to see if things would improve LOL

Originally Posted by Ian Kay

Frank, what's the "foam" stuff you use? I saw it for the squats and now the presses. The reason I ask is because a few weeks back I discovered that using the "neck pad" (the one that some guys use for squats) on board presses is an excellent way to finish off a session, because it gives you more bounce, but not that eleastic effect of bands - or the trouble of setting them up. Just curious if there is indeed a method of using foam blocks for greatest effect.

for the presses, i was using a foam roller that is like 6 inches thick, its kind of the same thing as the neck bad just a little more springy.

for the box squat, i use a real low box then add a foam mat that the gym has, its about 3-4 inches thick and sinks in about 2 inches or maybe more when i box squat on it. Its something louie simmons and others have been playing around with and i think its a great idea.. it really 'sinks' you down at the botton and forces you to keep your knees out and keep a tight arch, combined with the cambered bar that i use it forces me to keep a really good arch.

[bigDman]

foam stuff is pretty amazing. On the bench it also is easier on my shoulders then boards

[Frank.S]

here is pretty much the exact thing i was using for foam presses the other day.

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[Frank.S]

today: de squats
diet: mid day

bb foam box squats
67.5kg + G + P x 5
107.5kg + G + P x 2
147.5kg + G + P x 2
157.6kg (~350) + G + P x 2
x2
x2
x2
x2
x2
x2
x2

pulldowns
3 sets

side bends
110e x 10
130e x 10

[Frank.S]

rest day yesterday, rest day today
diet (both days) - low days (230carbs, 300pro, 35 fat)
sitting around 207lbs.

hopefully my new gear gets here today/tomorrow so i can get some half decent reps in before the contest.

[tkinsley]

Originally Posted by Frank.S

rest day yesterday, rest day today
diet (both days) - low days (230carbs, 300pro, 35 fat)
sitting around 207lbs.

hopefully my new gear gets here today/tomorrow so i can get some half decent reps in before the contest.

Dude, your LOW days are equivalent to my refeed days, LOL!

Sad....

[Frank.S]

my low days are under 2500cal

being 21, training 4-5x each week, having a half decent amount of muscle on me = hungry all freaking day! LOL

my high days are 380g carbs/300p/35f..

we wont talk about the cheat weekend which im having this upcomming weekend hah

[MindPower]

Originally Posted by Frank.S

my low days are under 2500cal

being 21, training 4-5x each week, having a half decent amount of muscle on me = hungry all freaking day! LOL

my high days are 380g carbs/300p/35f..

we wont talk about the cheat weekend which im having this upcomming weekend hah

Obviously being 21, training 4-5x each week, having a half decent amount of muscle on me = Not just a cheat meal but a whole CHEAT WEEKEND
Enjoy that

[bigDman]

my high days are 8000 cals my low 5000... it sucks

[Frank.S]

Originally Posted by MindPower

Obviously being 21, training 4-5x each week, having a half decent amount of muscle on me = Not just a cheat meal but a whole CHEAT WEEKEND

Havn't had one single cheat food at all since my 21st birthday on feb 24th

[Frank.S]

today: de squats (again)
diet: mid day

bb squats
67.5kg + greens x 5
107.5kg + greens x 3
147.5kg + G x 2
167.5kg + G x 2
177.5kg + G x 2
187.5kg (530-540 at top)+ G x 2
x2
x2
x2
x2
x2

sumo deads
..
140kg x 3
180kg x 3
180kg x 3
180kg x 5

curls
4 sets up to 50bs e x 10

squats where deep but not as fast as i would like.

[Frank.S]

bw: 207lbs

yesterday

me bench

bench
135 x 5
185 x 3
225 x 1
275 x 1

3 board
315 x 1
add shirt
365 x 1
405 x 1 (pr)
405 x 1 (lost groove)
405 x 1

pullups
2 sets

db extensions
2 sets






today
me squat

squats
...
no idea numbers here, worked up pretty slow 2-3 heavy lifts.
...
606lbs x 1

squat was low and easy.

sumo deads
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
595 x f
545 x 1

should have had the 595.

need to get stronger.

[Alcoholiday]

Originally Posted by Frank.S

606lbs x 1

should have gone for 666.

[Frank.S]

rest day
diet: low day (220c/300p/35f)

weight: 219lbs this morning. LOL ill be back under 210 by tomorrow.. but i bet i hit near 225lbs last night.

Ill weight around 210lbs the week before the meet, 198lbs on friday morning and ill be around 225 by the time i compete if i dont mess anything up.

tomorrow i think im going to do more shirt work, shoulder feeling much better. probally some low/no board work with no more then about 315-330.

[Frank.S]

bench accessory

bench
60kg x 10
80kg x 5
100kg x 5
120kg x 1
add 46 katana
142.5kg x 3 no touch
x3
x3
x3
x3 <-last rep was close as hell to touching.
152.5kg x 1 touched!

*was just working with light weights seeing the lightest possible weight i could get to touch. 152.5kg touched but it took forever. very easy to press it though.

cg pulldowns
4-5 sets

cg dips
bw x 10
x 10
bw + 10kg x 10

shouder is about 80%. Just going to train through the pain for the next couple weeks, who knows, might go away. not missing this contest uness my arm is in 2 peices

happy getting something to finally touch.