Frank's log - Shut up and CURL

[Frank.S]

Wow bad workout today.

Incline presses:
10 x 135
3 x 155
3 x 170
3 x 185

Shoulder hurt way to much to continue.

Military press
Seemed easier on my shoulder, but had to get a hand getting the weights up. Only go to using 55lb dumbells.

Bent-over lat pulldowns
225lbs 8 x 4
Thats up 60lbs. The cable pully machine is maxed out I need to do somthing else.

Smith machine calf raises
315lbs
10reps 3 sets

That was all I did. I do not enjoy training upbody much lately due to this shoulder problem. Im taking a week off of upperbody stuff. Maybe ill still do my dynamic effort bench though.

[Frank.S]

Just weighed in.. Im up 10lbs! 197lbs

Probally to much to quick but I really dont care, my lifts are going up.

Probally get to around 215-220 by september first.. well see.

[Frank.S]

After having such a bad workout I felt like lifting some weights at home and just fool around with that for a bit and try a few new things.

I was practacing my deadlift form and I think ive come to a conclusion. I should pull sumo. I squat really quite wide but ive deadlifted narrow. I could only get the bar up to 325 with my weights, but it was way easier to pull sumo then conventional.. So im thinking around the end of this month im going to try for a max pull, ill start it sumo and if I cant lift the next weight ill try regular and see if I can. Plus this will let me see if the previous 6weeks of training did anything for my deadlift.

[Frank.S]

Went rock climbing last night, probally shouldnt of due to a sore shoulder. My climbing is weak right now, I havnt been indoor climbing in about 5-6months though maybe that had somthing to do with it. Got stumped on a 5.11a crux and pretty much killed myself trying to get it. Eventually did, but after the climb I was done for the night.

Im going to incorperate some more climbing into this plan. I think it will actually help me lift heavier weights as it really seems to work my grip stregnth more then anything else I do. Plus its fun.

[Frank.S]

...And just for fun im entering a powerlifting comp on Aug 17th!!

My first, im pretty exceited/nervous already haha.

Well see how it goes. Maybe ill even attempt 500lbs at the comp. Who knows.

[Alcoholiday]

that's fucking awesome that you're competing. I need to compete soon. It really takes a lot of balls for someone to step up to the platform, and you should be proud of yourself for just entering.

[Frank.S]

Thanks man!

Ill probally get blown away but I really want to try.

Im planning pretty far ahead here.. but im planning on doign the following openers:

Squats.. Unless when I try them next time im up again..
s1: 350
s2: 380
s3: 405

Bench - Presuming shoulder is 100%.
b1: 275
b2: 300
b3: 320

Deadlift (pretty optimisitic.. well see)
d1: 440
d2: 470
d3: 500

Hopefully compete in the 198 weight class.. that might be tough at the rate im going! haha.

Im already getting ancy, all ive been thinking about all day and its still 6 weeks away.

[Alcoholiday]

a few things.

if i were you, i wouldn't even worry about what weight class you compete in. compete in whatever weight you feel comfortable at, espically at your first competition, and since you're not going for any records.

the general consensus is that you should go for something you can hit any day at the gym, even on your worst days, as your first attempt. 2nd is 5-10lb pr, and the 3rd is balls to walls. I really like this approach, and if people used this more often, there would not be the amount of bomb outs there are.

[Frank.S]

Originally Posted by Alcoholiday

a few things.

if i were you, i wouldn't even worry about what weight class you compete in. compete in whatever weight you feel comfortable at, espically at your first competition, and since you're not going for any records.

the general consensus is that you should go for something you can hit any day at the gym, even on your worst days, as your first attempt. 2nd is 5-10lb pr, and the 3rd is balls to walls. I really like this approach, and if people used this more often, there would not be the amount of bomb outs there are.

I almost want to worry about weight class. I really dont want to get over 198 if possible. If im within 5 pounds of the class ill probally go for it, if not I dont care too much.

And I agree with you. I havnt tested my deadlift for a long time so I think that the 440 is going to be really easy. The squat and bench openrs are stuff ive hit 3rms on, so they should be fine. Going for a 5lbs pr on the squat and the bench in the end. I may decide to increase those later.

[Frank.S]

Worked out really tired today not that good.

Box Squats
10sets 2reps
50lbs+bar+average bands

Rack pulls
Got up to 505lbs. Not to bad for me, I did a rack pull of 425lbs the last time I hit that as a PR. I must be weak at the top if my rack pulls are near my max.

Good mornings
Did about 3 then felt dead, not enough energy

Practices some bench technique. Brought it up to 240lbs but my shoulder is not 100% so I didnt want to strain it.

[El_Animal]

Do you thik that your eating whatever you want is helping you gain strength? I've noticed a lot of pople that id the same have an easier time getting stronger.

[Frank.S]

I wouldnt say I eat whatever I want. I eat as much as I want though.

No chips, pop, candy, crap like that. But lots of protien fats and carbs.

Hell yes its helping me make gains, tonight I had a half pizza, 3 chicken breasts, and probally 6 or 7 beers (ok thats not the greatest but oh well). Feeling stronger then ever.

In a bulk as long as your getting enough cals/protien/carbs the only thing that could happen is that you add a little extra fat while doing it. True the gf isnt going to like it, but oh well.

Im the strictest dieter there is though so in my opinion I can get away with it. When I diet everything is fully planned out down to a t. I dont cheat at all while dieting. Usually do it pretty quick too.

For those wondering, heres what I ate today:

Woke up
2 huge bowls of oatmeal mixed with honey and brown sugar
2 cups of trail mix (probally about 1000 cals right there at least)
Bannana
Peach
2 pork chops
1L (1/4 gallon) of chocolate milk
Bannana
Peach
Cup of blueberries
Cup of chocolate milk
100g of salami
600g of yogurt (low calorie! haha but I ate the whole tub)
1/2 a medium cheese and ham pizza
3 chicken breasts
6-7 beer (dont remember)
Another Bannana (their fresh and i like them ok!)
4 inches of a garlic ham ring
Couple slices of cheese
A double megamilk shake before bed.

And im still fricken hungry.

[Frank.S]

If anyone really cares, I figured this out. And yes. I eat similar to this every day.

Total: 7711
Fat: 294 2643 35%
Carbs: 801 2974 39%
Protein: 365 1460 19%
Alcohol: 78 554 7%

[Frank.S]

Up to 201lbs. Looking bigger then ever in the mirror (cant say ive gained much fat visably yet).

On another note:
my dads been following my program for 2 weeks now (after finishing waterburys method) and following diet advice ive given him. He didnt think it was going to work. But now hes down 12lbs and up on all his lifts a huge amount! Feels pretty good to to help him out with this. I have him convinced and hes planning a bulk/cut cycle soon for his holidays in 8 months! haha.

[Frank.S]

Best workout ive ever had in my life.

I was dead tired after work so I had a 2 hour nap. Still was tired.

I took the chemical approach and took come caffeine. I usually reserve this for when im cutting only, so right now I have no tolerence. Anyway, Im used to having 100mg tabs, but the ones I bought are 200mg and I didnt notice. So I took 2. I was wired the whole workout!.

Shoulder feels great! I dont know what happend, but almost overnight it seems to have almost gotten 100%.

Workout today was an 'extra workout' I wanted to realy hit my back, shoulders and tris.

Lat pulldowns 8 x 4
Dont remember the weight. I rarely do these and my lats/bis/ where feeling it.

Military press DB
10 x 40
8 x 45
8 x 50
8 x 55

Standing Tricep extensions behind the head
100 x 10
110 x 8
120 x 8
120 x 8

Close grip bench (compitition style with pause)
135 x 10
155 x 10
155 x 10

Chest Supported rows with DB (first time ive ever done these)
40 x 10
50 x 10
65 x 8
65 x 8

Im going to crash really hard in a few minutes I can tell! But I was pumped I havnt had a workout hat good IMO since I broke my box squat pr.. which by the way is getting SHATTERED on thursday hahaha.

[Frank.S]

Just slept through a workout. Trying to get 10-12 hours a day, it seems to be helping alot.

Ill make up for it tomorrow, im off work for a few days here.

Oh and also I just started using some creatine mono after workouts. Hopefully it can help a little bit.

[Frank.S]

Back down to 200lbs, who knows. Im going broke with all the food im eating. Oh well.

T-2 weeks until I attempt a max effort deadlift.

[Milko Georgiev]

Excellent motivation! Keep goin'!

[Frank.S]

Thanks! Ive been reading your progress too, great work!

Little change of plans in my workout. Tomorrow im going to do max effort box squats. Mostly due to the fact that im going to all you can eat ribs tomorrow night and im going to work my ass off for those! haha.

All the weight ive gained I think it on my back. Really weird feeling. I havnt even been working out my back much harder then usual.

On another note, ive been feeling like a personal trainer all week. There is a gym where I work, but I dont work in the gym (free for me though!). Im no fitness professional, but I feel I know more then the tainers in the gym that they hired. I was helping my dad perfect his goodmornings technique when a friend of his got to chatting with me.. Then an old buddy of mine... By the end of the day I had written/given out four programs! The next few days ive made sure they workout when im working so I can show them some technique etc.