Frank gets strong.

[Frank.S]

sore as hell today.. think its because my diet is like 1300cals/day right now and im having a hard time eating that much. No appetite whatsoever.

[bigDman]

1300 a day... i would die... where did the appetite go

[Frank.S]

no idea!

ill force down a bunch of crap food the next few days. Weight is under 220lbs.

[Fulmen]

Originally Posted by Frank.S

no idea!

ill force down a bunch of crap food the next few days. Weight is under 220lbs.

You need to take naps and eat fast food (like Triple Whopper with 1200 calories) so you can ensure you get enough rest/calories.

This shit is not acceptable, Frank.

[Frank.S]

raw bench

bench
bar x 20
62.5kg x 10

MM 4 board
82.5kg x 5
102.5kg x 3
112.5kg x 3
122.5kg x 3
127.5kg x 3
132.5kg x 3
137.5kg x 3
142.5kg x 3
157.5kg x 3 PR

MM 3 board
102.5kg x 3
112.5kg x 3
117.5kg x 3
122.5kg x 3
127.5kg x 3
132.5kg x 3
137.5kg x 3
142.5kg x 3 PR

Decline
62.5kg x 10
82.5kg x 5
102.5kg x 5
112.5kg x 5 PR
117.5kg x 5 PR


Got the metal militia dvd the other day, which shows their way of doing board presses (ie drop the weight fast and low, push back and lockout high). I thought my bench numbers would be significantly down but set some small PRs and i think i understand why they do board this way now. Decent day of training. sq/dl tomorrow.

fulmen.. im getting the cals back today.. big steaks grilling up right now, bad of peanuts, peanut butter, mmmm i think im back, was just the heat wave.

[Frank.S]

de squat

speed conventional deads
-standing on 3 inch platform
60kg x 5
100kg x 5
140kg x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

-break
gf/training partner got sick so i drove her home, gym is about a half hour away. came back:

speed low foam box squats
-straight weight - but cant setup bands on the mono by myself
62.5kg x 5
102.5kg x 3
142.5kg x 3
162.5kg x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

rack pulls
- below knee
60kg x 5
100kg x 5
140kg x 5
180kg x 5
220kg x 5
260kg x 5 PR

decent workout in the end.

[Frank.S]

today- shirt bench

MM CG 5 board
82.5kg x 3
102.5kg x 3
122.5kg x 3
142.5kg x 3
147.5kg x 3
152.5kg x 3
157.5kg x 3
162.5kg x 3 PR
167.5kg (~370lbs)x 3 PR

MM CG 4 board
102.5kg x 3
122.5kg x 3
132.5kg x 3
142.5kg x 3
147.5kg x 3
152.5kg x 3 PR
157.5kg (347lbs)x 2 PR

shirt bench (46 katana ss single ply)
142.5 x 3
152.5 x 1
162.5 x 1
172.5 x 1
182.5 (402lbs)x drop on head.. lost groove
182.5 x 1
182.5 x 1

rack lockouts
102.5kg x 3
142.5kg x 3
182.5kg x 3
202.5kg x 3
222.5kg x 3
227.5kg (501lbs) x 2

shit benches felt like crap today, was not hitting the groove right and the lockout was giving me a little trouble on the 402s. lots the groove on the 1st attempt and almost took my head off - thankfully i setup the pins in the squat rack to catch the bar.

failing a rack lockout really sucks! I broke the weight off the pins but couldn't lockout it out. next week ill get it im sure.

need to get better with my shirt no doubt. Tomorrow - heavy squats.

[Frank.S]

me squats

reverse band squats
bands: greens (0/90)
raw
62.5kg x 5
102.5kg x 3
142.5kg x 3
187.5kg x 2
suit straps down
227.5kg x 2
267.5kg x 2
307.5kg x 2
322.5kg (710lbs) x 2 (620/710)

Bruce grieg leg press
1 plate x 10e
x 10e
x 10e

back extension
bw x 12
bw + 85lbs x 12
x 12
x 12

elbows hurt after the squats. Not all that happy with them today, thought i would get about 10lbs more but the 710 was damn hard. Going to do a single at 730 or so next week, if that feels good - go 744 which is my previous PR (but i was wearing knee wraps which probally helps 40-50lbs). The suit im wearing now is all worn out and loose. last time i switched from this suit to my good gear - i added about 100lbs to my squat (without wraps).

rest day tomorrow.

[Simon C]

Haha yeah knee wraps are awesome, they could possibly give me more than ym squat suit!!!

[Frank.S]

the suit im wearing right now gives me somewhere around 80lbs, its to big and stretched out. My best squat in it is around 630 or so if i remember right, im stronger now.

Ive heard of guys getting 100lbs out of the knee wraps i have. Id be happy with 30-40!

I think ill have an 800lbs squat come oct 4-5th when i plan on competing again. Probally weigh 240lbs by then, meh, whatever it takes to squat 800.

[Frank.S]

rest day

little sore, kind of tired. bench assistance tomorrow. need more prs.

[bigDman]

yea i got a pair of strangulators and cant imagine getting 100 lbs out of them

[Frank.S]

yeah.. i dont know how they do it, but a few people have.

next cycle after the reverse bands im going volume work where ill be using my good breifs and the strangulators in the hopes of learning how to get more lbs out of both of them. The plan is to work to about 680 x 3 breifs + wraps. This would be fantastic.

[Frank.S]

raw bench

bench
bar x 20
62.5kg x 10

MM cg 4 board
82.5kg x 5
102.5kg x 3
112.5kg x 3
122.5kg x 3
127.5kg x 3
132.5kg x 3
137.5kg x 3
142.5kg x 3
147.5kg x 3
152.5kg x 3
157.5kg (347lbs)x 2 ties pr, mis groved the 3rd

MM cg 3 board
102.5kg x 3
112.5kg x 3
117.5kg x 3
122.5kg x 3
127.5kg x 3
132.5kg x 3
137.5kg x 3
142.5kg x 3
147.5kg (324lbs)x 3 PR

Decline
62.5kg x 10
82.5kg x 5
102.5kg x 5
122.5kg x 5 pr
127.5kg x 4 pr

elbows where sore today, but still some nice PRs. Should have had that last rep on the 4 board, it felt light to be honest. declines up quite a bit, should be repping 3 plates on those before to long here.

squat/dl accessory tomorrow.

[Alcoholiday]

i liked it better in lbs than kilos. i hate converting stuff.

[Frank.S]

i post in lbs anything i feel is a nice pr or whatever

[Frank.S]

forgot.. at end of yesterdays training

DB rows
50lbs e x 10
140lbs e x 25 pr
*the 140lbs db is more then 140lbs, but i dont know how much more..

[bigDman]

140x25 impressivee