Frank gets strong.

[Will Noble]

How do you like your Katana?

[Frank.S]

me bench

bench
bar x 20
62.5kg x 10

5 board
82.5 x 3
102.5 x 3
112.5 x 3
122.5 x 3
127.5 x 3
132.5 x 3
137.5 x 3
142.5 x 3
147.5 x 3
152.5 x 3 PR
157.5 (347lbs)x 3 PR

4 board
102.5kg x 3
112.5 x 3
122.5 x 3
127.5 x 3
132.5 x 3
137.5 x 3
142.5 x 3
147.5 (325lbs)x 3 PR

shirt bench (46 katana ss singleply)
142.5kg x 3
152.5 x 2
162.5 x 1
172.5 x 1
177.5 (391lbs) x1 PR
182.5 (402lbs) x 1 PR

missed the rack lockouts today, will have to do them later, ran out of time.

My first 400+ bench ever, was actually pretty fast. Happy about that. Next weekend im deloading the bench. The metal militia program really seems to be working well for me. Now I have my eyes on 450+ which hopefully will fall by the end of summer.

[Frank.S]

Originally Posted by Will Noble

How do you like your Katana?

I like it, I got the SS version, just single ply, and now wish I had gone with the AS version as an arch is impossible in the SS. It was hard to learn, the shirt is quite tight on me and i have found that it is fairly hard to touch, but im working on that. The support it all the way through to the lockout, as seen why i can bench 400 but only 5board 350 x 3. Id recomend it for anyone.

Once i get my bench up to 450+ i want to get into a 2ply katana AS with the grid stitching. I dont feel with where my bench is at i could use this shirt.. I have enough troubles touching in the single ply.

[Frank.S]

today: me squats

bb squats (sz 50 metal pro squatter)
bands: tripple choked greens, purples, reds (same as last week, estimated about 400lbs tension)
67.5kg x 5
107.5kg x 3
147.5kg x 3
187.5kg x 3
217.5kg (480lbs)x 2 (880lbs at top)
227.5kg x 1 (501lbs) x 1 (900lbs at top)
237.5kg x 1 (523) x 1 (923lbs at top)

leg press
1 plate each side x 10
2p x 10
3p x 10
4p x 10
5p x 10
5.5p x 10

c1 back extension
bw x 12
bw + 70lbs x 12
x 12
x 12

c2 pullups
bw x 12
x 8
x 8

cg pulldowns
light x 15
x 15

Squats felt really solid today.They felt heavy as shit getting off the pins (homemad monolift still), but they where actually moving fairly fast, the 523lbs was a little bit of a grind, but not to much. I was only planning on going to 500lbs but 500 felt so good i couldn't leave it there.

This was the last week of my mini circa max style squats. Next weekend im deloading. I may try a few reps with full gear to get an idea of where i am at.

[tkinsley]

You are still officially a beast and genetic freak of nature. Just in case you were wondering....
Nice freakin' lifting, Frank.

[Frank.S]

lol thanks..

no freak here thought.. when someone this weekend (sam byrd) squats 1100lbs at 220lbs and then the weekend after squats 1107lbs @ 225lbs and still loses the comp to someone who totals 2500+llbs (and benches more then 2x me).. i feel weak as shit!

my mind is still boggled by byrds squats.. over 1100 2 weeks in a row. Im not sure I could unrack that weight. Long ass ways to go.

[Frank.S]

body is a mess today. hips are really damn sore as with elbows.

Rest day - bench tomorrow / squat wednesday then 1 week deload.

[bigDman]

Originally Posted by Frank.S

lol thanks..

no freak here thought.. when someone this weekend (sam byrd) squats 1100lbs at 220lbs and then the weekend after squats 1107lbs @ 225lbs and still loses the comp to someone who totals 2500+llbs (and benches more then 2x me).. i feel weak as shit!

my mind is still boggled by byrds squats.. over 1100 2 weeks in a row. Im not sure I could unrack that weight. Long ass ways to go.

sam bryd is a FREAKKK

[Frank.S]

yep, possibly the best PL'er out there right now. Squat WR for 3 different weight classes, damn.

I dream about being at that level one day.

[Frank.S]

bench

bench
bar x 20
62.5kg x 10

4 board
82.5kg x 3
102.5 x 3
112.5 x 3
122.5 x 3
127.5 x 3
132.5 x 3
137.5 x 3
142.5 x 3
147.5 x 3
152.5 (336lbs) x 3 PR

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

Decline bench
bar x 10
62.5kg x 8
82.5kg x 5
92.5kg x 5
102.5kg x 5
107.5kg x 5 PR

DB rows
80 each hand x 12
140e x 23 PR


PRs all around. Grip went first on the rows, need to bring that up I want 140 x 40reps each hand in the future i think with straps i could hit 30 now.. but screw straps.

Decline bench im starting to feel the groove of, i think some big prs will come on that before to long.

After the first 3 weeks of the metal militia training style ive put like 50lbs on my bench. now, of course there are other factors involved (ie ive gained a bit of weight) im attributing a fair amount of the strength gain to the high board presses with higher volume, locking out every rep and pausing everything at the top.

DE Squat / Dead tomorrow, then 1 week of deload.

[Fulmen]

Then give me some ideas on getting out of my bench rut in my thread.

[pjb923]

Nice work Frank, PR's everywhere. That is a ton of bench volume and 140 x 23 on those rows is just crazy.

Enjoy your deload week, you deserve it.

[dmw]

Nice rows- pretty soon you'll need Kroczaleski's special-made dumbells.

[Alcoholiday]

Originally Posted by Frank.S

yep, possibly the best PL'er out there right now. Squat WR for 3 different weight classes, damn.

6/16/2008 9:59:15 PM - Will

Is Sam Byrd the greatest Squatter ever? WR in the 198's, 220's and now 242's...he hit 1107 at 228...the man is a freak. I think the all time squat record would be his if he wanted to put the weight on to go get it...

Unfreakinbelieveable...
---

Will,

I'm treading lightly, here. In my opinion, I don't think the 1100 was good. I know I wasn't there. I saw a bad angle on the videos. I'm turning into an internet judge, but I just don't think it was good. Crazy strength and very impressive, no doubt. No doubt he's a strong dude. I have not seen the 1107.

The greatest squatter ever? He is probably ome of the best. I think longevity has a lot to do with calling someone the greatest ever.

As far as just putting on weight and taking a WR. it's not that easy. Gaining weight messes with a whole bunch of things. Your set-up may change. You may have to change your hand position, which will change everything else. It's not as simple as gaining weight and smashing weight.

He is great. Time will tell if he is the best ever.

6/17/2008 11:14:37 AM - Lee Moran

Mayor,

How in the world is Sam Byrd the greatest squatter ever? Where do guys pull this shit out from?
A guy called Kirk Karwoski did 1000X2 and it's on the internet-in a flimsy suit which may have given him 50lbs at most. He also did 900X5-RAWDAWG! Even Matt K mentioned in a post that that was probably the greatest feat of squatting ever.

Sam Byrd barely hit 700 in NERB-no hating just the facts. Sam is an excellent squatter but not an all time great.

Peace
----

Mr. Moran,

Your feats of strength are legendary, as well. For those that don't know, Lee Moran squatted 1003 back in 1983(?). He was thre 2nd man to squat 1000. Dave Waddington had done it a few months earlier.

Lee Moran took 959 on his 1st and dumped it over his head, knocking himself out. He came back and hit 959 on his 2nd. He took 1003 on his 3nd, and the clip came off the sleeve and the weights fell off the bar and all hell broke loose. He gathered himself and took it again, and smashed it. That's crazy strength.

For the record, I didn't say Sam was the best ever. I think time will tell. He hasn't been around long enough.

BTW - I know this isn't the real Lee Moran. You shouldn't be an internet troll and start shit just to be a douche bag.

[Frank.S]

Kirk was strong as shit, but im sure he didnt get '50lbs' out of his gear.. I can get that from an old pair of inzer knee wraps. Remember, if we count gym lifts and legends then paul anderson is the greatest squatter of all time

plus kirks retired... remember i said "greatest PL out there today" lol. I put more weighting on the squat personally, if it was bench it would be frankl, not sure who i would pick deadlift wise.

You all can have your opinion, but for me, the guy who holds squat records for 3 weight classes, with nobody really challenging these records, is the best sqautter out there today.. and im imo, the best powerlifter.

Byrd is going to squat 1150 at the pro-am im thinking.. insane.

[Frank.S]

Originally Posted by Fulmen

Then give me some ideas on getting out of my bench rut in my thread.

Ill post some ideas a little later

Originally Posted by pjb923

Nice work Frank, PR's everywhere. That is a ton of bench volume and 140 x 23 on those rows is just crazy.

Enjoy your deload week, you deserve it.

Yeah the bench volume is high, but it seems to be working. Lots of heavy, successful reps, cant go wrong!

Originally Posted by dmw

Nice rows- pretty soon you'll need Kroczaleski's special-made dumbells.

I would love custom DBs (or at least 200lbs dbs). One day ill have a set and I will be doing 200+ lbs rows for lots of reps.. i dont know what these help really, but im sure i need it!