Frank gets strong.

[Frank.S]

lol matthew... i just realized why you where telling me to set-up bands. hard to explain, but its not possible to set them up on the monolift without - running the monolift (ie getting someone to pull the hooks). The base gets in the way.

Its all good, this straight weight cycle is doing me some good i think. My best box squat of all time is not much over 400lbs i dont think, that will be speed work next week.

I dont really do much full ROM heavy deads in training, the last time I pulled heavy from the floor was at the meet, I probally wont go over 600 or so before my next contest.

Ill be training with a group a little over 2 weeks from now where i hope to improve my squat form some, should be good.

[Matthew]

You know, I'm pretty sure it was you who told me how to set up bands. So I didn't understand why I was explaining it either.

I don't get how the base gets in the way.

[Frank.S]

i suppose i could figure something out.

but, i would need to use 2 dbs, and i hate walking out heavy band tension, especially with no spot.

next 3 week cycle i will be doing some pretty good band work, this has given me a good gauge of where my straight weight squat is at.

[Frank.S]

yesterday/today - rest days.

pretty beat up.

tomorrow is heavy bench day, sunday is going to be a real heavy squat day.

[Frank.S]

bench

bench
62.5kg x 10

5 board
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
167.5kg x 3
172.5kg x 3 PR

4 board
102.5kg x 3
122.5kg x 3
142.5kg x 3
147.5kg x 3
152.5kg x 3
157.5kg x 3 pr
162.5kg x 2 pr

shirt bench (46 katana)
142.5kg x 3
162.5kg x 1
172.5kg x 1
x1
x1
xf drop on head

rack lockouts
102.5kg x 3
142.5kg x 3
182.5kg x 3
202.5kg x 3
222.5kg x 3
232.5kg x 3 pr

half decent. some prs.

[bigDman]

did you actually get hurt when you were dumped

[Frank.S]

nah, i set the pins up in the power-rack so it wasn't a big deal.

i brought it down fine, paused to long on the bottom and got my hands over my elbows and i had a 380lbs skullcrusher on my hands

[Frank.S]

my girlfriend wraped up her training today for her contest next weekend. Plan, of course, is for her to go 9 for 9. pretty much raw for now, could not find stuff that fit well (she is my height but at least 80lbs lighter, hard to get stuff to fit right).

i dont remember her exact goals, something like 300/140/308 which all would be doable by her if things go well.

should be fun next weekend. im going to be going crazy that im not competing (and i thought about competing) but i figured it would be best for me to be there to help her with knee wraps, picking weights, and calming her down etc.

i am almost sure she will come first in her class.. how many 20 year old girl powerlifters exist? 3?

[Frank.S]

me squat

reverse band squats
band setup: greens - same as last 2 weeks.
62.5kg x 5
102.5kg x 3
142.5kg x 1
182.5kg x 1
add suit straps down
222.5kg x 1
straps up
267.5kg x 1
307.5kg x 1
327.5kg x 1
347.5kg (~766lbs) x 1 22lbs PR


greig 1 leg presses
1 plate x 12
x 12
x 12

back extensions
bw x 8
bw + 100lbs x 12
x 12
x 12

my previous best reverse band squat was 744lbs, i used knee wraps for that attempt. Today i got 766lbs without knee wraps and my suit is looser.

rest tomorrow, then just 2 days accessory til another deload week (every 4th week).

[tkinsley]

Originally Posted by Alcoholiday

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

Easy way to convert: double the kg and then add 10%. So, 20kg=40 + 4, etc.

[tkinsley]

Originally Posted by Frank.S

my girlfriend wraped up her training today for her contest next weekend. Plan, of course, is for her to go 9 for 9. pretty much raw for now, could not find stuff that fit well (she is my height but at least 80lbs lighter, hard to get stuff to fit right).

i dont remember her exact goals, something like 300/140/308 which all would be doable by her if things go well.

should be fun next weekend. im going to be going crazy that im not competing (and i thought about competing) but i figured it would be best for me to be there to help her with knee wraps, picking weights, and calming her down etc.

i am almost sure she will come first in her class.. how many 20 year old girl powerlifters exist? 3?

Vids please. Wish her luck from me (Tina WHO? LOL)

[Frank.S]

thanks tina! probally wont have vids on the meet, ill be handling her (ie putting on knee wraps, calling attempts, handing off benches and such), maybe ill get a few pics of the deads? who knows.

plus, we dont have a video camera.. one of these days ill buy one + a new computer.

im looking forward to the meet at least as much as her.. going to be a great time.

[Frank.S]

elbows are sore today, kept me up last night. pretty sure its tendinitis.

i need to get sponsored by blue heat.

[bigDman]

blue heat is amazing. Pink heat is pretty fucking sweet for more chronic pains

[Matthew]

hehe, pink heat.

What's a greig 1 leg press?

[Frank.S]

Originally Posted by bigDman

blue heat is amazing. Pink heat is pretty fucking sweet for more chronic pains

Ill have to try some of the pink heat.

Originally Posted by Matthew

hehe, pink heat.

What's a greig 1 leg press?

hard to explain.. ill try.

use a regular 45 degree leg press and just use one leg, have the other leg off the leg press machine so it doesnt get in the way.

bring your leg down as far as possible (so your knee is pretty much on your chest).

then slowly move your hip/knee out to your side and leg the weight push your leg as far back as possible. feels like your glute is going to rip off.. then press off.

it teaches you to keep your knees pushed out during a squat in the hole.. really painful

[Matthew]

Ouch.