Frank's log - Shut up and CURL

[Frank.S]

Yeah you make some good points.

I think its just rotator cuff stuff. I have been doing some of this just not writing it down on my log. I think I am going to hit upperback though.

It would be nice if I had access to a GHR, or some different bars, but right now I dont. Id also like to try a reverse hyper one of these days.

I cant wait until september when I get to hit a real gym again. For now I got some excercizes that should be fine with my shoulder. Im almost possitive ill be good to go in a few weeks.

[Frank.S]

Todays workout:

Speed Deadlifts 180lbs plus average bands - Sumo Stance
2reps 10 sets

Latpull downs
8 x 165
6 x 175
6 x 175
8 x 165

Bent over barbell Rows. Alternated grip each set
8 x 185
8 x 200
8 x 200
6 x 200

Split Squats
40lbs dbs in each hand
6 x 4

RDL's
285lbs
6 x 4

And a couple sets of incline close grip bench. My tricep is really sore today for some reason so I called it quits.

Pretty good workout. Im pretty sure I could have put on 5 plates a side and pulled it today on the deadlift. I dont know why ive been lifting conventional all these months.. I was hardly working to get the bar up on the speed deads, but when I tried 2 sets conventional it was much harder.

[Frank.S]

205lbs today! wow up 5lbs out of nowhere, ill take it.

i must be a little bigger, one of my t-shirts is a little to tight to wear now.

[Frank.S]

Rack Lockouts 3-4inch off chest
135 x 8
185 x 5
225 x 6
250 x 3

Didnt want to push the shoulder to much.

Seated Rows (no cheating)
10 x 135
6 x 165
6 x 185
6 x 205
6 x 205

Face pulls (thanks for the suggestion alcoholiday)
First time doing these.. Worked up to a working set of 90lbs and 8 reps.

Then some light military pressing. Shoulder is feeling quite good. I think it was the squats that was causing the problem.. Going to have to figure something out for them in the future possibly?

Probally go light for the nxt few and max out deads on thursday if im not still sore (Not sure what it was.. RDL's or Split Squats.. but my hammies are fried!)

Oh.. not that any of you really care.. but me and the gf sorted things out today. No more extra aggression! hahaha.

[Alcoholiday]

dude, you should have just pulled 5 plates the day you thought you could. I learned that on the days you really feel good, and feel like doing it, you should. Because sometimes, on the days you have scheduled to pull a 1rm, you'll feel like shit. You have to plan around how you feel for that day, IMO.

[Frank.S]

yeah maybe.. But that was the first time id really pulled sumo. The speed work was helping my form quite a bit I thought.

Ive never had problems going for a 1rm.. Some caffine during the day, good food and maybe if its really hard a bit of ammonia haha.

Im pretty confident im going to get at least up to 460-470 though on thursday. Guess only time will tell. Ill see how easier the bar is going up and hopefully attempt the 5 plates.

[Frank.S]

Wow.. My upperback is so sore today. Face pulls are awesome!

Im resting today. See how im feeling tomorrow, maybe try some deads.

[Alcoholiday]

are you doing low bar squatting? that can really aggravate the shoudler as well.

[Frank.S]

Not really sure what you mean?

There is only one spot on my back where the bar doesnt move around I find, not sure if its low or high.

[Alcoholiday]

ta da

http://www.bodybuilding.com/fun/glen23.htm

[Frank.S]

Just looked at my old log. Im having a big rebound effect.

I was at 185 @ 10ish bodyfat (visable abs, still a guess)
Now im at 205 @ 15% (guess + bf scale..)

So if I did my math right, im up 7.75lbs of LBM.

Just measured myself and compared those stats too.

Biceps were at L 16.25/R 16.5- Now they are at 16.5/17
(which is weird because I really havnt trained them much if you review this log.. I dont store fat on my arms either).

Chest went from 44 to a 46.5

Weird thing is, legs stayed the same size! They look more 'cut' now then when I was at a lower bodyfat. I dont store fat in my legs either (its all in the gut..).

I know I know "functional" training..blah blah blah.. I dont care what you say im happy my arms are growing! hahaha.

[Frank.S]

Originally Posted by Alcoholiday

ta da

http://www.bodybuilding.com/fun/glen23.htm

For sure im high. I dont have the arm flexibility (i am soo unflexable.. im working on it) to put the bar any lower.

[Frank.S]

207lbs this morning

up 22lbs.

[Frank.S]

Interesting workout today... I woke up and my hamstrings were still sore. I think it was the RDLs.. But I said earlier I was going to hit a PR this week so I just went for it.

DEADLIFTS - sumo stance for the first time
140lbs x 3
190 x 3
230 x 3
280 x 3
320 x 2
370 x 1
410 x 1
450 x 1 New PR
480 x F (got it up, couldnt lock it out.. so close).

Although I made a new PR. I wasnt happy because I thought that I could hit 480 today. I think that I would have been able to lockout 470 today, and if I wasnt tired before working out who knos what would have happend.

So then my test levels must have been high. I went balls out the rest of the workout and felt great.

Skull Crushers
70 x 6
90 x 6
90 x 6
90 x 6
Switched to 40lbs barbells.
40 x 6
40 x 6

Close grip Bench
185 x 6
195 x 6
195 x 6
195 x 6

BB curls
100 x 6
100 x 6
100 x 6
100 x 5

A1 Seated Rows
185 x 6
185 x 8
185 x 8
185 x 8

A2 Face Pulls
90 x 12
90 x 12
90 x 12
90 x 12

Chinups
bw x 5
bw x 5
bw x 3 (Fail).

[Frank.S]

And my deadlift co-efficient went down !! hahaha that sucks. I wish I had just gone for 470, I might have made it and my co-efficient would have at least stayed the same!

[Alcoholiday]

why do you do deadlifts and benching on the same day?

[Frank.S]

Because I was way to tired to do anymore lowerbody work.

Plus my tricep stregnth is pathetic so I am upping the training on them.

[pjb923]

Nice job on the 450 pull Frank. And that's one hell of a workout to put yourself through after a deadlift session like that.

[Frank.S]

Little bit of a new plan. My program was going nowhere haha. Most of the dynamic work ive been doing has not been very good due to really crappy equipment ive been using (putting straps on dumbells sucks).

So until september when I train at my usual gym again (which is awesome..) Ive decided to follow some work by waterbury for the next few weeks. I think if anything my numbers are going to go up more then usual.

http://www.t-nation.com/findArticle....4-038-training

So today:

a1:good mornings
190 x 5
190 x 5
190 x 5

a2: bench (no decline, I bench with a pretty good arch as it is)
195 x 5
195 x 5
195 x 5


b1: Chins
bw x 5
bw x 5
bw x 5

b2: Front squats
160 x 5
160 x 5
160 x 5

Going to do 5 minutes of jumprope later tonight.

Going to go for a 2.5% progression.