Frank gets strong.

[Simon C]

Originally Posted by Frank.S

well, it didn't take long. here is the new plan.

Although im unsure of the possibility of going to worlds, there is the chance so i will be focusing on that for now.

sat - bench
sun - squat
mon- off
tue - bench
wed - de squat / dead
thur - off
fri - off

bench: metal militia basic template:
Metal Militia - Strongest Benchers in the World!

so many people are having success with this style of training that I want to give it a try. Lots of top end/high board work and practace with the shirt every week. I'm looking forward to it, it will be quite demanding.


Squat/Deadlift.

Honestly, more of the same. Although my squat did not go as planned in the meet my strength has been improving no doubt. I am planning on getting in 3, 3-week waves (4th week = heavy + drop everything else the entire week ie JUST squats).

1st wave - reverse band (less tension each week)
2nd wave - regular band (like circa max)
3rd wave - straight weight

dynamic will be more of the same, looks like ill be getting some chains to add.

Almost all squat work will be done in my old metal pro suit which i deadlifted in yesterday. Its very loose but offers hip support and allows me to get used to the gear without stretching out my good metal ace gear. Bench shirt is still the sz46 katana ss single ply but may be upgrading to a double ply soon-ish if funds allow.

Hah, that's the exact same weekly schedule that I follow!

Although a different style of training hah.

[L'ilJ]

Sorry about that squat, Frank. That sucks. Otherwise sounds like things went okay. I think as you get more experience with these competitions things will get better.

[Frank.S]

Originally Posted by Alcoholiday

did you ever look at Al Caslow's training?

also, don't MM guys take a month or two off of training after their meets to recover?

wolrds in september = no time for month off if i want to get a good training cycle in.

al caslow has very interesting training, but this style of training is working well for me thus far. since my last comp ive put near 100lbs on my deadlift.

simon, id actually perfer to DE squat on thursday but cant right now, this may change. pretty much the same thing though.

thanks jill, im alright with everything except that squat, its not like it was all that far off.. squated it a little high some told me to up the weight for my 4th attempt actually!

[dmw]

You sound dissapointed, but I think you did great and can carry this on to your next meet.

[Frank.S]

I am disappointed, on the positive side ive found some more weaknesses to fix and in the end ill be stronger.

My back is still fried from the deadlifts the other day, and im ready, mentally, to train today. Im really looking forward for the next few weeks and expect some good PRs.

Like I said, ill take this week off from training and really relax my diet for this week (been counting every single macro since December 26th, other then 1 week vacation).

I think i need to just maintain my weight which shouldn't be to bad. If I can loose 1-2lbs that would be alright too because it would make cutting weight less of a bitch for the next contest.

[Alcoholiday]

Originally Posted by Frank.S

wolrds in september = no time for month off if i want to get a good training cycle in.

al caslow has very interesting training, but this style of training is working well for me thus far. since my last comp ive put near 100lbs on my deadlift.

simon, id actually perfer to DE squat on thursday but cant right now, this may change. pretty much the same thing though.

thanks jill, im alright with everything except that squat, its not like it was all that far off.. squated it a little high some told me to up the weight for my 4th attempt actually!

yea man, i agree. If it's working for you, don't change it.

your squat and pull seem to be shooting up, but you need to get the bench up, which i think is a good idea to try out new things like MM.

[Frank.S]

my lockout stinks on the bench press and my shirt groove sucks.

I have the mechanics to be a decent bencher, just need alot more work and strength.

[pjb923]

I can understand your disappointment on the squat, but 3 national records in one day is damn good in my book. Fix your newly found weaknesses and come back stronger next time.

[Frank.S]

I will be coming back much stronger to doubt.

I smoked 706lbs real deep in training with no knee wraps 1 week out, and 722lbs (walked out) 1.5 weeks out so not getting 731lbs was really hard. The one I got called on depth was real close i hope i can eventually get the vids on here.

september- 785/400/650.

[Frank.S]

some inspiration:

if you look at the 4th pic i posted with me getting ready to bench: the dude beside me is 63 years old. He squatted around 500lbs and deadlifted 531 if i remember correctly at a bw of 181lbs.. Amazing.

[Simon C]

Originally Posted by Frank.S

some inspiration:

if you look at the 4th pic i posted with me getting ready to bench: the dude beside me is 63 years old. He squatted around 500lbs and deadlifted 531 if i remember correctly at a bw of 181lbs.. Amazing.

In that same photo, it also says "Special Olympics" right behind your head... HAHAHAHAHHAHAHA!!!

And yeah that old guy! SHIT! I'd like to catch him this year hah!

[Frank.S]

lol yeah there was some special olympians there. those guys try harder then anyone i will be the first to admit. Its very hard to have a meet with them though from what many where saying. I wasn't lifting when they where but it was mass confusion when they where warming up for everyone.

[Frank.S]

more rest today. my elbow is acting up again (tendonitis i think).
weighed 212lbs this morning so im holding pretty steady.

[Frank.S]

Bruce Greig Dies At Age 56 | Powerlifting Watch

I found out about this a few days ago but didn't know what to say.

RIP Bruce. This man taught me how to squat and was my coach for a while. I think he was coming to watch everyone powerlift on the meet on Saturday. A guy who always helped out the powerlifters of the area. Very sad, I was driving the road of his crash on saturday night after the meet and it was very foggy and raining hard and I can see how this could have happened. Bruce was a former world strongman competitor as well as a very good powerlifter, also he played in the NHL for some years. When you squatted with Bruce spotting you, you had no fear what-so-ever.

I train at his old gym. Will be a very sad few weeks as most of the people there trained with him.

[tkinsley]

WOW Frank, congratulations! Don't beat yourself up, you smoked it.

Next time will = better... but damn! How much better can you be?!?!?!

You are a genetic freakshow. I mean that in the fondest way.



ETA: Sorry about your former coach.

[Frank.S]

thanks!

I have a long ways to go to get to where I want to be. I think I can make it to the top of this sport. Yes, I realize I have one long road ahead of me but there is nothing I would rather do.

On thing i realized the other day.. I miscalculated my band tension on speed days throughout this whole training cycle. I thought i had about 600lbs at the top, turns out it was about 800 and my speed days where in some ways heavier then my ME days. Shows how much of this sport is just mental as I had those reps moving at pretty good speed (probally 600 at bottom/800 at top) for 8 sets of doubles. I was wondering why they where a bitch to unrack lol.

[bigDman]

shit is all mental... experince can only help.. keep competing and own shit