Frank's log - Shut up and CURL

[Frank.S]

Workout: DE Squats
Time: <30mins
Weight 209lbs (-1lb)

Speed Box squats
with green bands. 20s timed rest between sets.
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2

Hack Deadlifts (or reverse deadlifts)
135 x 5
185 x 5
225 x 5
315 x 5

Leg Extensions 1 legged
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8

Pullups
bw x 8
bw x 8

Felt pretty good today. Squats were fast for the first half. 20seconds is not a very long rest. Pretty much put the bar back on the rack, look around for a second.. and then your setting up again.

[Frank.S]

Workout: shoulders/bis/misc
Time: 1.5 hours
Weight 209lbs (+- 0)
DB Curls
25lbs x 40
50 x 9
50 x 9
50 x 9

BB Curls cheated
110 x 9
110 x 9
110 x 9

1 armed military press
50 x 5
55 x 5
60 x 5
75 x 4

Seated Cambered bar shrugs
120 x 15
190 x 15
230 x 15
320 x 5+5+5

Olympic Lifting..30mins
-getting taught real powercleans
-front squatting
-alot of random high pull etc.

Im not very good at the olympic lifting. I have the power to do it but my technique sucks. Pretty good day. Im pretty sore all over. I think this has to do with the low calories actually.

[Frank.S]

Speed Reverse Band Deadlifts
-green bands (-180lbs at the bottom I figure). maybe -80 at the top?? not to sure.
-30 second timed rests
230 x 5
320 x 5
410 x 2
410 x 2
500 x 2
500 x 2
500 x 2
500 x 2
500 x 2
500 x 2
*last 2 sets were not that fast.

Underhand Rows
225 x 5
225 x 5
275 x 5
-much easier then normal

GHR
bw x 9
bw x 8
bw x 9

Lifting partner freaked out about the reverse band deads.. then he set-up some half assed setup using various dumbells and got mad at me for not listening to him because "his deadlift was bigger" well.. guess what pal. It may have 40lbs on mine.. but you got 80lbs on me.. hah.

[Waittz]

Whats a reverse band dl? Next time he says my deadlift is bigger, unzip your fly.

[Alcoholiday]

it's a cheater deadlift

haha

[Frank.S]

Yep cheating is fun.

Today:

Workout: ME Lower
Weight: 206lbs (-2lbs)
Length: 45mins


Sumo deads
135 x 3
225 x 3
315 x 2
405 x 1<-conv.. trying to make weight seem lighter...
405 x 1
455 x F

GHR
bw x 10
bw x 10
bw x 10
*had to pause a couple of times for 5-10 seconds in last 2 sets to get all the reps.

Good Mornings
140 x 10
230 x 10
230 x 10
140 x 15

Pullups
bw x 8
bw x 5

I really like sumo deads. I just need to get some speed/technique on them. Im strong enough to pull more I know it, im just not putting it all togethor. They feel very good though. Didnt have my belt either which might add some pounds if I wanted. The 450 was pretty close, I got it to my knees but had already locked out my legs..

My conv dead do makes the weight 'feel light' didnt work. That may have been my hardest lift. Low cals and cold weather are catching up to me I think.

[Waittz]

never tried sumos before. looks like it would be quite hard after the 400 mark.

[Frank.S]

I really do think im better suited for sumo pulling, lots of guys are having better results with it these days it seems. Its just got a longer learning curve I think. I can probally pull around 80lbs more conventional right now then sumo I think... After I do the contest in march, ill probally train only sumo for a long time.

[Waittz]

sounds cool, ive never tried them. Got a good link to give me some step by steps? I might try them thurs after i hit squats.

[Alcoholiday]

sumo pulling is good for a lot of ppl b/c you can really pimp the gear with it.

[Waittz]

Im not really into gear, never used anything but straps back in the day. And what kind of gear can you use on deads besides straps? Didnt know there was such a thing.

[Frank.S]

Deadlift suits, squat suits, breifs, belt, can all help your deadlift if you use them right.

Its true about using gear and the sumo deadlift. Maybe ill try them in my squat suit one day. Im thinking with belt/suit I could probally give 500 a run for its money on a good day.. who knows though.

[Frank.S]

Originally Posted by TheSteve

sounds cool, ive never tried them. Got a good link to give me some step by steps? I might try them thurs after i hit squats.

From what ive tried, keep your feet as wide as you squat (for me its about 6 inches from the plates). Squat down, it feels like you 'pop' your hips out of place sorta.

As you pull up, lift with your legs and drive your hips through.

It takes some time to learn.. I dont have it yet but I hope to one day.

[Frank.S]

Workout: RE Upper
Weight: 206lbs (+-0)
Time: 45mins

Bench
100 x 10
140 x 8
190 x 4
230 x 6

Reapers
bar x 8
95 x 8
95 x 8
95 x 8

Seated Rows
100 x 8
180 x 8
200 x 8
180 x 8

Elbows in DB Press
70 x 8
70 x 8
65 x 8

Pullups
bw x 8
bw x 5

Not to bad.. Gotta get my tricep strength back up after the lay-off. The bench was just touch and gos but they felt very fast. Still.. up 2 reps and 5lbs from last week. I think its gonna come back quick. My tris are the only lacking thing on my bench I think.

[Frank.S]

Workout: DE Lower
Time: 40mins
Weight 206lbs (+-0)

Speed squats (not on a box)
100 x 10
140 x 10
230 x 5
280 x 2
x2
x2
x2
x3
*not as fast as I would have liked really.

GHR
bw x 12
bw x 12

Hack Squats
3 plates x 8
3.5 plates x 8
3.5 plates x 8

meh, busy day had to hurry the workout. Squats not feeling that fast out of the whole I dont think. Was going 2 inches below // on them as my stance was narrower then normal (squatted in the rack today).

[Waittz]

Frank, what are you short term goals right now? Im too lazy to scroll past since ive been tagging along.

[Frank.S]

I want to get my raw bench up to 300. It will get there close, I was pretty damn close before my elbow problems. And I want to pull 551lbs. I think I pretty much have the strength for the deadlift.. maybe a few lbs short.

[Waittz]

I mean body composition wise. You mantaining, leaning or gaining?

[Frank.S]

Ohhh, Im trying to lean out a bit.

I was getting to much fat for my liking (225lbs @ 5'9... pretty high bf). My body did not like it for whatever reason. I would sweat 24/7, be constantly tired, and my conditioning was getting to be down right brutal considering the other activities I used to do. So I figured I would go down to 190-200lbs and see if that helped any. It has greatly so far. I figure by the end of january i'll be there, or close.

I dont have any problems gaining weight (both muscle and fat..) when my diet is spot on. If I was 100% commited to powerlifting I would still be eating my ass off, but, Ive come to terms that I want to do more then just lift heavy weights.