Frank gets strong.

[Frank.S]

squat day

squats (loose sz 50 metal pro squatter(
band set-up: tripple choked greens, tripple choked purples, tripple choked reds (minis) all off of pin #1 in rack.
I think the tension at the top was right around 400lbs.

67.5kg x 5
107.5kg x 3
147.5kg x 3
167.5kg x 3
192.5kg x 3 (424lbs) (so, approx 825lbs at the top).
x3
x3


Leg Press
1 plate (each side) x 10
2plate x 10
3plate x 10
4plate x 10
4.5plate x 10
4.5plate x 10
5plate x 10

c1 Back Extensions
bw x 12
bw + 25 x 12
bw + 50 x 12
x 12
x 12

c2 pullups
bw x 12
x 10
x 10


CG pulldowns
light x 10
x 10


Squats felt solid. They where hard as hell at the top, thats the most band tension ive ever used. Next week ill take 450 + all the bands for a 2x2, then 475 for something the week after. Kind of like a circa-max phase..

[Frank.S]

bench accessory (metal miltia)

bb bench
bar x 10
62.5kg x 10
x 10
82.5kg x 10
102.5kg x 3
112.5kg x 3
117.5kg x 3

Decline Bench <- first time ever doing these
bar x 10
62.5kg x 10
x 10
82.5kg x 5
82.5kg x 5
92.5kg x 5
102.5kg x 5

4 board press
117.5kg x FAIL (i was stuck in the decline bench groove I guess, i dumped the bar really fast, it sucked)
62.5kg x 5
82.5kg x 3
102.5kg x 3
107.5kg x FAIL wtf groove was totally messed up, decided to start over.
62.5kg x 10
82.5kg x 5
102.5kg x FAIL

3 board press
62.5kg x 5
82.5kg x 3
102.5kg x 3

4 board press
107.5kg x 3
112.5kg x 3

3 board press
102.5kg x 5

DB rows
85 x 10e
120 x 12e
140 x 20e (pr)

At least i ended the day with a pr. My bench is so sad.

what a shit day for my bench. Had no strength, elbows hurt and for whatever reason im having this following problem:

The first rep of any set over about 100kg, the eccentric portion of the lift takes a real 5 seconds.. forever.. I cant manage the weight to come down any faster, it feels as if something is going to break.. What I end up doing is almost 'dumping' the bar down by loosing all my stiffness in my upperbody and letting gravity do the work.. obviously this makes the press hard as hell and its no good for me. Anybody got any ideas?

[Fulmen]

Originally Posted by Frank.S

The first rep of any set over about 100kg, the eccentric portion of the lift takes a real 5 seconds.. forever.. I cant manage the weight to come down any faster, it feels as if something is going to break.. What I end up doing is almost 'dumping' the bar down by loosing all my stiffness in my upperbody and letting gravity do the work.. obviously this makes the press hard as hell and its no good for me. Anybody got any ideas?

Do more negatives?

[Frank.S]

yeah i was thinking about trying that. makes sense i think?

[Simon C]

Did you do all that work with a shirt?

Man that workout sucked hah, even I would have got 102.5kg on 4 boards lol!

As for the negatives, well I've been told that what really improves your bench, is having the guts to drop it really fast, then you don't lose all your energy on the way down, and you have more strength for the way up. This just takes guts, but once you can do it, it is awesome. Don't bounce the bar, or hit your chest hard of course, just drop it fast, and decelerate it so it doesn't hit your chest hard.

[Frank.S]

nah, i try to never do board work in a shirt.. doesnt make any sense to me because you will be in a different groove in the shirt vs raw.

yeah, i dont know what was going on today. i couldnt get in the right groove for the presses. I got 112.5 and i was planning on going to about 150kg. all this newfound volume in the upperbody my body needs to adapt too, ill give it a few weeks and see how the progress comes.

i think i have some mental issues with lowering fast, but i think some of it is muscular tightness or something, who knows.

at least.. in my bench shirt it ok to lower it slow.

[Simon C]

Hey, remember you said you wanted to do some raw challenge thingo this year? what happened to that? and which meet was it?

Also:

Originally Posted by Alcoholiday

remember this?

The road to 8% bf.

Originally Posted by Frank.S

lol that 'cut' lasted 1 month.

I think i could bench more then. But I wasn't touching my chest which doesnt count now. Wish I didn't have to stop benching for a while still.

lol at the "425lbs deadlift was the hardest thing ive ever done".

i was pretty lean back then. im down to about 241-242 today haha thats like 50lbs more then back then.



ok thats enough poking fun. ill redeam myself tomorrow with my squat workout.

HAHAHAHHAHAHAHAHAHAHAHAHAHA!!! !

That log was dead, it was one page, and only you posted in it pretty much hah!

[Frank.S]

i just prefer gear now

I thought i was at 8% at the time.. now im about that lean but people are saying i must be 30% because of some study done 10 years ago which nobody on this website has even read

[L'ilJ]

Fatso.

[Frank.S]

my feelings are crushed

[L'ilJ]

Actually, based upon your avi I would say you are 75% fat and 25% full of shit.

[Waittz]

hes not fat. he is a genetic freak on steroids.....who happens to also be fat. ....im lost.

[Frank.S]

de squat/dead

speed deads (betless/gearless)
60kg x 5
100kg x 5
140kg x 5
160kg x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

cambered bar speed squats - low foam box (metal pro squater, straps down)
band setup: double choked greens on monolift base - no idea on tension but it was higher then it sounds
67.5kg x 5
107.5 x 3
127.5kg x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

Sumo deads (metal pro, straps down)
60kg x 5
100kg x 5
140kg x 5
180kg x 5
220kg x 5

good session. I have no idea what kind of tension i had on the cambered bars but they where actualyl somewhat heavy.

[Fulmen]

Originally Posted by Frank.S

i just prefer gear now

I thought i was at 8% at the time.. now im about that lean but people are saying i must be 30% because of some study done 10 years ago which nobody on this website has even read

I'll say it again. Fuck studies. The last thing you need with weight lifting is science.

[L'ilJ]

Originally Posted by Frank.S

i just prefer gear now

[Frank.S]

bench

bench
bar x 10
62.5 x 10

5 board
102.5kg x 3
122.5kg x 3
132.5kg x 3
142.5kg x 3
147.5kg x 3
152.5kg (336lbs) x 3 PR

4 board
102.5kg x 3
122.5kg x 3
127.5kg x 3
132.5kg x 3
137.5kg (303lbs)x 3

shirt bench (46 katana SS)
142.5kg x 3
152.5kg x 1
157.5kg x 1
162.5kg x 1
167.5kg x 1
175kg (~385lbs)x 1 (5lbs PR)

rack lockouts - 1 inch lower then last week
62.5kg x 3
102.5kg x 3
142.5kg x 3
152.5kg x 3
162.5kg x 3
172.5kg x 3
182.5kg x 3

decent training today. bench is starting to move along I think. Raw bench kills my elbows so im forced to drop it, at least to 1x per week.

Tomorrow is ME squats.. going to be fun playing with the heavy band tension again.

[Alcoholiday]

have you seen marc bartley's recent picture? it's crazy