Frank's log - Shut up and CURL

[Mahler]

Frank,
You are pushing some seriously good numbers in those squats. Great job. Load up the girl and see what she can do.

[Frank.S]

Thanks mahler,

I forgot, last workout I also did a set of front squats.

Front squats
135 x 5
185 x 5
185 x 5

Today

Bench
170 x 10
170 x 10

Close Grip Bench
150 x 10
150 x 10

Incline bench
150 x 10
150 x 10

Chest Supportd Rows (machine)
105lbs x 10
105lbs x 10
105lbs x 10

BB Shrugs (FOR GRIP STRENGTH I SWEAR)
135 x 10
185 x 10
160 x 20
160 x 20

a1 Hanley Shrugs
90lbs x 8
90lbs x 8
90lbs x 8

a2 Abs, obliques
45lbs x 8 (per side)
45lbs x 8
48lbs x 8

Need food and sleep.

[Frank.S]

Shit I suck at typing out my workouts lately.

The benches were actually:
flat bench
180 x 10
180 x 10

close grip
160 x 10
160 x 10

incline
150 x 10
150 x 10


ONE MORE DAY OF WORK - Taking the weekend off due to a wedding I am going too.

Cant wait until monday. Going back to my old gym which is a much better gym filled witha bunch of powerlifters. My concentration will just be school/lifting and maybe the gf is shes lucky. Cant wait. No more unwanted shoveling and wheelbarrow GPP! Im pretty sure im not going to make my goal of a 500lbs deadlift, but its ok, I did gain a hell of a lot of poundage on it so far and all my lifts are up. Still very disapointing to me. Should have trained harder.

[Frank.S]

Deadlifts
135 x 3
225 x 3
275 x 3
315 x 1
365 x 1
380 x 1
380 x 1
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3

Stiff leg deads
135 x 8
155 x 8
155 x 8

Bent over rows
175 x 8
175 x 8
175 x 8

Good Mornings (really low)
140 x 8
140 x 8
140 x 8

Chinups
bw x 8
bw x 8
bw x 5

[Frank.S]

On another note, I taught my dad how to do deadlifts today, first time ever pulling @ a BW of 190lbs he pulled 315! not to bad.

I keep telling him he could be a deadlift machine, his arms are so long, he locks out just above his knees! Me.. I have to make sure not to wear boxers on deadlift day, or my boys are gonna get hurt.

[Alcoholiday]

dude, 315 the first time? that's crazy.

[Frank.S]

Originally Posted by Alcoholiday

dude, 315 the first time? that's crazy.

Yeah its not to bad, He want to get up to 4 plates asap. Kind of funny, he kept saying "I dunno... this is starting to feel heavy.." then id add on another 20lbs and hed pull it easy. Wicked form too, probally better then mine. To bad he keeps saying "Im 40 years old! I dont want to lift too heavy and get hurt!" pffft.

[Frank.S]

2 days off! Going to a wedding and moving. Finally, no more fitness center!!!Im expecting my numbers to start going up much quicker after this little break. No more training with soccer moms and fat girls!

[Frank.S]

I get to my appartment early, now the gym is closed for renovations until september 6th! I hope its good renovations, not the addition of new elipticals on the deadlift platform..

Going to try find a new gym for the time being, one close by is called "The bench press gym" haha, could be interesting.

[Frank.S]

Holy shit, im stoaked.

This gym that ive found looks really damn good.

The doors where all locked when I got there, but I heard some metal playing inside and some weights smashing. I go around to the back door and see a big ass tire.. I get some guy to let me in, they have a monolift, all sorts of strongman gear, and a whole lot of other good stuff. It kind of looks like ronnie colemans gym, but I think ill fit in. $30 a month, and I get my own key. This should be good, well see what happens with my old gym re-opens (free to me). Going to go lift tonight.

[Frank.S]

wow, a lifting buddy I trained with last year was at that gym.. wicked stuff.

We just came back from a comp where he squatted 800lbs @230 or something. Not to shabby! While I was at this gym I saw 4 guys deadlift 600+ and one guy hit 450 x 10 on the bench press, raw. Ive never been to a place like this before. I was by far the weakest sob there. Perfect.

The tire in the back is halarious. its about 1200lbs im told, only one guy could flip it, once.

heres what I did.. they were almost laughing I swear!

Monolift box squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
360 x 3 I JUST TRIPPLED MY OLD PR.

Didnt have a spotter (he was controlling the lift). So I didnt want to push it any further. the 360 was a joke though.

Good mornings
135 x 8
185 x 8
225 x 8
225 x 8
225 x 8

Split Squats
40lbs x 8 per leg
40lbs x 8 per leg

Front Squats
135 x 5
185 x 5
210 x 5 20LBS PR.
210 x 5 and I did it again..

Bench
150 x 10
150 x 10

JM Presses
130 x 8
150 x 8
150 x 8

Decent workout. My legs hurt driving home.. my clutch felt heavier then the box squats. Oh, to be at a real gym again. One guy offered to coach me/give me lots of tips for free! I didnt catch his name, but I guess he has squatted a grand before, I dont doubt this because he was doing speed work today with over 500lbs..

Plus the gym beside my appartment is getting 2 new deadlift stations, a few deadlift bars, and spending near 50grand on new powerlifting equipment. This year is gonna be sweet.

[Alcoholiday]

dude, get a spotter and push the weight. stop wussing out and take advantage of every workout session!

[Frank.S]

Originally Posted by Alcoholiday

dude, get a spotter and push the weight. stop wussing out and take advantage of every workout session!

2 new prs is good enough! hah.

And I was just thinking in my head:

bar + 3 plates a side + 2 x 25lbs.....

=365

1% stronger then I thought! hahaha. Eyes on a 400lbs box squat in the near future!

[Frank.S]

Thanks to JP for changing this log's name. The 500lbs dead wont go down on the first. I am extending my plan to hit by haloween. I guess 75lbs on my deadlift in just a little over 3 months wasnt all that realistic. Disapointed I wont make it. Going to take the next 8 weeks to slowly build up to that 500. Im gonna smoke it when the time comes.

[Frank.S]

Speed deads
242 x 3
x3
x3
x3
x3
x3
x3
x3

Cambered bar box squats for first time.
ATG - (i never do this..)
135 x 5
225 x 5
275 x 5
300 x 5
300 x 5

Reverse hypers for first time
bw x 5
bw+ 20 x 5
bw+ 35 x 5
bw+ 35 x 5

GHRs
wow I cant even do 1.


Good workout overall. Learned ALOT.
1) my speed deads where not speed deads before. I almost puked after doing these.. So much faster then ive ever done anything in my life.

2) My deadlift stance sucked. I brought my feet in a little bit and my grip closer.

3) reverse hypers are hard

4) GHRs are harder

5) Cambered squat bar = good

Tomorrow im heading over and working with some guys for a DE bench day. What they dont realize is that their DE work = my ME work! haha.

[Chris C]

We just came back from a comp where he squatted 800lbs @230 or something. Not to shabby! While I was at this gym I saw 4 guys deadlift 600+ and one guy hit 450 x 10 on the bench press, raw. Ive never been to a place like this before. I was by far the weakest sob there. Perfect.


Sounds like a great place to train. You know, it's funny how at a fitness facility, if you squat 300-400....ur a God, but go to a real "gym" and people are using that for speed work. It just makes me think when someone comes up to me and say I'm "strong" when I squat my measly 315 or so. I guess it's all all about perspective and what people view as strong. Famous words by Dave Tate...."a 300lb bench press sucks". I was cracking up when I heard that.

I envy you having a gym of that caliber at your disposal. I would take that guy up on his offer. Go for it.

[Alcoholiday]

are you training with a consistant group of guys yet?

[Frank.S]

Originally Posted by Chris C

We just came back from a comp where he squatted 800lbs @230 or something. Not to shabby! While I was at this gym I saw 4 guys deadlift 600+ and one guy hit 450 x 10 on the bench press, raw. Ive never been to a place like this before. I was by far the weakest sob there. Perfect.


Sounds like a great place to train. You know, it's funny how at a fitness facility, if you squat 300-400....ur a God, but go to a real "gym" and people are using that for speed work. It just makes me think when someone comes up to me and say I'm "strong" when I squat my measly 315 or so. I guess it's all all about perspective and what people view as strong. Famous words by Dave Tate...."a 300lb bench press sucks". I was cracking up when I heard that.

I envy you having a gym of that caliber at your disposal. I would take that guy up on his offer. Go for it.

Yep, this town is weird. In Calgary I could never find a gym like this, im sure they exist but I dont know where.

Today for instance, some guy that wasnt that big just came in an hit 400lbs on the bench. How often do you see that in a commercial gym?

The dude that squats 800ish ive been training with and will be for a while I hope. He wants to take me to his own coach, no idea who this guy is, but he sounds really good. Free too, I just gotta drive for an hour or so.

I have a feeling that my progress is going to go up huge very soon.

Plus I found a sled, chains, farmers walk handles, boards for board presses, really, everything.