Frank's log - Shut up and CURL

[Frank.S]

Originally Posted by pjb923

It's been a little while since I checked out your log.

Nice job on the 495 pull! Those bent over rows are really impressive too.
It's also nice to see you trying out ATG squats to mix things up.

Keep it up, you are making some serious progress.

Thanks man!

The atg squats are coming along. I think I have alot more stregnth in them, I just need to get used to them a bit more. Im not that confident down that low sometimes.

[Mahler]

Damn, Frank. PRs flying all over the place. Congrats and nice work.

[Frank.S]

Thanks mahler. Its comming along I think.

Rest day today

No soreness anywhere, lots of energy, feeling good.

Been re-evaluating my training methods a bit lately and they are going to be changine a bit. More speed work is going to be the main thing, along with more heavy tricep work as long as my tricep/elbow holds up.

Approx 12weeks out from contest. This is where I got to get a bit more focused on training the main lifts. Since im still pretty new to this weight game I think ill made some really good progress on all my lifts. I should be able to pass all my goals in my signature if all goes well. If I can do that it would be a succesful first meet IMO. Dead is going to go, bench is going to be close I think, squat is going to depend a bit on how much i start to get out of my gear... I figure im fast approaching 600lbs and that with knee wraps/equipment plus 12weeks.. its going to be close.

[Frank.S]

Plyometrics:
-box jumps
worked up to a chest high box for 2 reps. (around 4-5 feet probally)
much higher then I expected I would get.

"Speed" Squats
140 x 10
230 x 5
315 x 3
315 x 3
315 x 5
410 x 2
410 x 1 <- didnt feel good
410 x 2....the 410lbs squats were not speedy at all. Thats around 75% of my geared 1rm and I was raw.. I dont think these guys understand 'speed' squats really.

1 leg Leg press - knee beside head at the end (hamstring excercise)
4 plates x 10 each leg
5 plates x 10 each leg
4 paltes x 5 each leg
2 plates x 5 each leg
*I was wrong about these. HARD AS HELL. couldnt walk. almost threw up.

a1 Leg extension
105 x 12
105 x 12
105 x 12

a2 Hack squats
2 plates a side x 12
x12
x12

I couldnt walk at the end of this. I had to take a nap at the university. When I did walk home I was almost in tears I swear. Very difficult workout.

[Frank.S]

FOOD POISONING

this sucks alot. Im possitive its from blueberries that I ate. Same thing happend to me last year with blueberries. I dont get it.

Well after a night of sitting on the toilet and puking in the bathtube I can finally keep water down.

[Frank.S]

uhhhh still sick today.

deads felt very heavy.

'speed' deads
140 x 10
230 x 10
280 x 5
330 x 2
330 x 2
370 x 2
370 x 2
370 x 2
400 x 2
400 x 2
400 x 2

Speed Undrhand grip rows
140 x 5
190 x 5
230 x 5
280 x 5

[Frank.S]

so god damn frusterated right now.

Bench
140 x 10
190 x 5
230 x 2<- pretty quick i guess

Rolling tricep extensions
25lbs x 8
x8
x8
x8
x8
x8

DB Presses - figure I would just hit my chest.
fail x fail x fail
I couldnt press 70lbs.

Something is wrong with my elbows and shoulder.

im sick of this. I want to stop lifting and climb mountains.

[Frank.S]

After a little break.. im back.

Speed Squats
140 x 8
230 x 5
280 x 2
280 x 2
280 x 2
280 x 2
280 x 2
320 x 3
All fast. Happy with this.

1 legged leg press
2 plates x 8
3 plates x 3

a1 Machine hack squats
4 plates x 8
6 plates x 8
6 plates x 8

a2 Leg extensions
120lbs x 12
x 12

Plyometrics - 10mins
box jumps (multiple variations), weighted speed potatosack jump squats, jump squats with bar.

Feeling pretty good today. Everything was pretty damn fast.

Next week im putting the squats to a box, and using bands im thinking. My diet is restricted a bit, im just getting fat. Veggies, protien, fat.. no carbs really (50g max a day). Im likiing it. Im one of those people that doesnt miss carbs.

[Chris D]

Good to see you back. Hope your healthy and the shoulder and elbows are holding up.

[Alcoholiday]

film your box squats with bands next week

how far out from your contest? are you wearing briefs yet

[Frank.S]

Originally Posted by Chris D

Good to see you back. Hope your healthy and the shoulder and elbows are holding up.

Shoulders seem excellent recently. Elbows im still not sure.. well see! I think ill keep the volume low on them.

[Frank.S]

Originally Posted by Alcoholiday

film your box squats with bands next week

how far out from your contest? are you wearing briefs yet

Maybe. Well see.

No breifs yet.. they are on their way, got wrong size again. hah.

Not concerned to much about the contest. Ill compete, and do my best, but its the least of my worrys right now.

[Lost Dog]

All this underwear talk is making me squirm...

[Frank.S]

I cant sqrirm. My breifs are to tight.

[Alcoholiday]

Originally Posted by Frank.S

Maybe. Well see.

No breifs yet.. they are on their way, got wrong size again. hah.

Not concerned to much about the contest. Ill compete, and do my best, but its the least of my worrys right now.

true.

when you get your briefs, i'd get in them as soon as i can, and start training specifically in them... but that's just me. when is the contest?

[Frank.S]

Sometime in january im told? maybe early february.

Ill train with them when I get them. But, I hate gear so much that its hard to. I dont want to squeeze my big ass into some tight shorts that make my voice high pitched. hah. I know its part of the sport, but it still makes no sense to me really.

[Alcoholiday]

well, you may learn to like it....

[Frank.S]

Anythings possible.

Workout: shoulders/traps/bis
Length: To long (1 3/4 hours)

Warmup
-Rotators
-scalp pushups
-Pullup shrugs

DB Curls
25lbs x 38
50 x 7
50 x 7
50 x 7

Bradford Presses
bar x 10
95 x 10
145 x 5
rest 10 seconds
145 x 2

Hammer Curls
75lbs x 5
75 x 5
75 x 5

1 Armed Military Presses
50 x 5
55 x 5
60 x 5
75 x 2 (f'in heavy).

Squat rack curls
105 x 7
105 x 7
105 x 7

Cambered bar seated shrugs
2.5 plates a side x 15
2.5 x 15
2 x 15

Shrugs to front raises
22.5 x 8
25 x 8
25 x 8

Cool Down
10 minute walk to car.

Horrible workout to use in a calorie deficit. Oh well. Did some pullups somewhere in there and banged off quite a few sets of 5-6 full lockout at the bottom.