Frank's log - Shut up and CURL

[Frank.S]

300th reply in my log!

Midterm week sucks for lifting, no sleep and bad food all week. Oh well.

today:

workout: Tris/Chest/back (push)
time: 50minutes

Speed pushups
bw x 3
x3
x3
x3
x3
x3
x3
x3

I like these. Try to get as much 'air' on each rep as possible. About as hard as a 135lbs bench for me, BUT your mind doesnt tell your arms to decelerate at the end. Very tiring. Actually got a good pump from em.

BB Bench
80 x 10
90 x 5
100 x 6 <- had 7 in me. Should have pushed it.
100 x 3
80 x 5

Lat pulldowns
someweight and some reps for a warmups. Went a big to heavy for a warmup.

Pullups - unassisted
bw x 3... I suck.

Assisted machine pullups
bw-70 x 8
bw-60 x 8
bw-60 x 8
bw-60 x 8

Hammer Stregth decline bench machine
90 x 10
180 x 10
230 x 8
230 x 8
230 x 8

Lat Pulldowns again
heavy x 8
heavy x 8
heavy x 8

a1: BO Rows
225 x 8
225 x 8
225 x 8

a2: Shrugs
225 x 10
225 x 10
225 x 10

Tricep pushdowns
90% of stack x 10 (stack around 120lbs??)
100% of stack x 10
90% x 10
80% x 8

Inverted Rows
-low as possible while not touching floor on smith machine.
bw x 10
bw x 8
bw x 8

Trying to hit my back a bit more now along with Tris. Chest is no longer a sticking point it seems. Even used a machine today felt pretty good actually, really hit my tris hard. Hard workout.. got out some frustration.

EDIT
wow.. didnt realise until I wrote it out. Volume got a little out of hand today. Oh well. Felt good, and workout was under an hour!

[Frank.S]

Any takers on approx what my bf% is? I want to calculate some caloric stuff and I really have no clue. Im thinking 18%ish? more?

[Frank.S]

Oh god what a waste of time:

Speed Squats (2 inch high.. wtf is right).
140 x 10
230 x 10
280 x 2
280 x 2
320 x 2
320 x 2
320 x 2
320 x 2
370 x 2
370 x 2

1 Leged leg press (once you get the max 'depth' camber your ankle and bring knee to almost head..)

2 plates x 10
2plates 10lbs x 10

me: "This is stupid. Lets go do some ghrs or something"
him: "WE GET TRAINED BY ONE OF THE BEST POWERLIFTERS AROUND AND YOU KEEP QUESTIONING HIM"
me: "Yep. This just hurts my knee, besides its to light to do anything good"
him: "(angry now) - FINE (throws on 5 more plates on machine)

7 plates + 10lbs x 10

Still easy and dumb.

a1: Squat machine with 2 plates on it
x12
x 12
x12

a2: 2 legged leg extensions with less weight then my shoe weighs I think.
x12
x12
x12

THATS IT.
wow. I was pretty disapointed with this workout. It wasnt hard, wasnt heavy, didnt work any of my weaknesses and in general sucked. Didnt even get a leg pump. nothing.

I was looking at the rest of the program too. THE BENCH PRESS WORKOUT USES TRICEP KICKBACKS AHHH. Seemed all like crap, other then a bunch of anabolics, I dont know how the guy that writes this totals so damn much.

[Alcoholiday]

have you made any progress on this program?

i don't really get the big picture on what he's planning on doing with all these worthless assisantce stuff. kickbacks, and machines?

I think you should do a layout similar to mine or traditional ws, and see where it gets you. basic movements, and cut out the fluff.

[Frank.S]

Yeah. It seems I work best with a somewhat traditional westside without the constant 1RMS. For whatever reason, a 2-3RM seems to work well for me some of the time. I like westside.. but Id rather split my lower days a bit different then they do, and more bench volume.

Im unsure of my progress. I might take a road trip this weekend to his gym and test some 1RMs. I havnt even touched my gear in weeks.

My bench training for the last little bit has been what I want to do. Its going pretty well actually. Numbers are going up each week.

Im really hoping for around 580lbs squat if I try. My suit is so loose right now it is going to be very close to a raw squat. With good gear I in theory should have 600+... but I hate gear.

[Alcoholiday]

seriously if i were you, i would just get a pair of cheap frantz briefs. they're a good beginner briefs according to a lot of people. I got a pair of double ply, and slacked it off a few inches in the measurements. so they're pretty loose. ALOT cheaper than metals too, and you'll keep getting stronger when using them.

keep the bench then, and change up the squat. I've been liking reps on ME days as well. But going for 1rm after a few weeks works good too.

Also, i never see any ab work. any reason for that?

[Frank.S]

Originally Posted by Alcoholiday

seriously if i were you, i would just get a pair of cheap frantz briefs. they're a good beginner briefs according to a lot of people. I got a pair of double ply, and slacked it off a few inches in the measurements. so they're pretty loose. ALOT cheaper than metals too, and you'll keep getting stronger when using them.

keep the bench then, and change up the squat. I've been liking reps on ME days as well. But going for 1rm after a few weeks works good too.

Also, i never see any ab work. any reason for that?

I hate ab work. If I ever get serious into competing one day ill do some.

Squats/deads hit your abs pretty hard the way I see it. A few sets of standing crunches and some side bends seems to be doing ok. If my lifts stop progesssing ill ad some in.

Im going for the metals still, just waiting for a new size to come in.

[Frank.S]

But, I dont see the point of training in breifs. Until contest is close.

I dont get sore, I hate having to wear certain things and remember to bring them.

But most of all, I hate putting on gear, I feel like a tool. Trying to squeeze into some too small of suit and getting someone to help you.. just so you can artificially lift more weight..

[Lost Dog]

Originally Posted by Frank.S

I hate ab work. If I ever get serious into competing one day ill do some.

Squats/deads hit your abs pretty hard the way I see it. A few sets of standing crunches and some side bends seems to be doing ok. If my lifts stop progesssing ill ad some in.

Im going for the metals still, just waiting for a new size to come in.

I hate it, too.

Read this. You'll be surpised how easy it is to swap a few things around in your program to get some ab work in.

High Performance Core Training, by Mike Robertson

I've been doing Zercher squats, two point rows instead of db rows, 1 arm push presses and military presses, etc. All of these play a part in strengthening the "core."

[Alcoholiday]

Originally Posted by Frank.S

I hate ab work. If I ever get serious into competing one day ill do some.

Squats/deads hit your abs pretty hard the way I see it. A few sets of standing crunches and some side bends seems to be doing ok. If my lifts stop progesssing ill ad some in.

Im going for the metals still, just waiting for a new size to come in.

ab work isn't about getting your lifts to move up. It's about injury prevention as well. It sucks, but it's something you should be doing.

[Frank.S]

I do overhead work, thats abs, I do BO rows, thats abs, good morning are abs, deads are abs, squats are abs, rack pulls are abs, bench press is abs, it goes on.

Throw in some standing crunches and a bit of side work and i get in a hell of a lot of ab work.

[Lost Dog]

I though you said you didn't like ab work. Knock it off.

[Frank.S]

hah. When someone says ab work I get a picture of this in my head:


Or maybe

[Frank.S]

Lat Pulldowns
heavy x 8
x8
x8

BB curls
25 x 36
50 x 5
50 x 5
50 x 5
50 x 5

Bradford presses
95 x 10
140 x 3.5

Hammer Curls
85 x 5
75 x 5
75 x 5

1 arm military press
50 x 10
60 x 10
65 x 10
70 x 10

Seated Cambered bar shrugs
2 plates x 15
2.5 plates x 8
2 plates x 15

BB Curls
95 x 5
95 x 5
95 x 5

DB shrugs to raises
20 x 12
20 x 12
20 x 12


Meh kind of stupid workout. I think im gonna test my deadlift max tomorrow, well see how im feeling, maybe ill tape it.

[Alcoholiday]

tape it and post it

[Frank.S]

Deadlifts
135 x 3
225 x 2
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1 - woooooooop woooop woooop woooop wooooooop 35lbs PR.

wasnt all that pretty. Back was really rounded
got video.. ill try post it once i figure it out.
5 plates though!! been shooting for this one for a long while.

Lat Pulldowns
heavy x 10
x 10
x 10

Cambered bar rows
140 x 8
160 x 8
180 x 8
180 x 8

GHRS
bw x 6
bw x 4
bw x 3

Reverse hypers
80 x 8
90 x 8
100 x 8
120 x 8

Ill have a 500lbs+ pull soon. I left a little in the tank I think.

[Alcoholiday]

just plug your camera in the usb port, and then go to youtube, and upload it from your camera. it's really easy

[EdChap]

Great pull, 'Frank'. I'd love to see the video!