Frank's log - Shut up and CURL

[Alcoholiday]

yeah, different breifs give different "pops." A LOT of people love predators. But i hear pretty good things about metals as well.

[pjb923]

Wow, Frank. I go on vacation for a week and when I get back your log has a new name, you have a new lifting partner at a new gym and now you add 75lbs to your squat PR. Nice work!!

Are you doing any specific program now, or just making it up as you go along?

[Frank.S]

Ya pjb, things have changed pretty quick. With the sqaut PR it has very little to do with strength and alot to do with technique.

I do have a program. Its pretty basic and most of the guys at this gym are following something similar. Im not saying its the be all and end all of programs, but I figure that I may as well follow the same program all of these guys are as ill make gains on it, and be on the same page as everyone.

Sunday:
Heavy Squats - work up to heavy single
Partial deads (goes down every 4 weeks)
Bench - use boards and work up to a heavy single

Monday:
Rows 3x5
Reverse Hypers 3x5
Good Mornings 3x5
Pullthroughs 2x30
SLDLs 2 x8

Tuesday:
Speed Bench 8 x 3
Dips
Close grip bench
Pressdowns

Wednesday:
Shoulders + Biceps

Thursday:
Speed Squats box 8 x 3 - 20 sec rest
Hack Deads 3 x 5
Ab Work

Friday
Speed deads 8x3

Saturday
off

I probally wont follow it to a T. Id like to put some front squats, JM presses, and unilateral leg work. Im actually already a day off in the schedual. Often the sunday workout will be scraped to go see who I guess is my coach (free!). Cant wait to get into this.

[Frank.S]

Reverse Grip rows
225 x 5
225 x 5
225 x 5

Reverse hypers
bw+ 20 x 5
bw+ 20 x 5
bw+ 20 x 5

Good Mornings
225 x 5
225 x 5
225 x 5

Pullthroughs
50lbs x 30
50lbs x 30

Stiff legged deads. Toes Elevated.
225 x 8
225 x 8

Workout took no more then 30mins. I got there late and everything was set-up and ready to go. The 30 rep pullthoughs may be the hardest excercise ive ever done.. wow. Lower back pump sooo bad. Had to lie down for a minute just to be able to walk.

[Alcoholiday]

do they have a real reverse hyper machine? or is it like a roman chair reverse hyper?

[Frank.S]

One kind of like this. Pretty sure its not called a roman chair?

I dont really think I get to much out of it to tell you the truth. I need to up the reps I think.

[Alcoholiday]

ok, that's a real reverse hyper. Take advantage of it.

You may not be getting anything out of it, because you're letting the weight control your motion. You need to let the weight lower, and then quickly reverse it. You may be using momentum for it.

People swear by them though, mostly for back recovery as well as strength. Louie invented it as a way to enable himself to continue pling. He basically broke his back, or broke discs or slipped them, and doctors told him he needed surgery on it, and he wouldn't lift again. He basically rehabbed himself with it and some other stuff, and continued to powerlift.

Read some articles on elite or over at louie's site, and read about the benefits and stuff.

[Mahler]

Frank,
You seem like you are pushing hard and the new gym with the new toys suits you well. Congrats on the PRs. They are amazing and this is a great read.
I will display my ignorance and ask what a Monolift squat is, my man?

[Chris C]

Here is a pic with a brief description of a monolift.....http://www.flexcart.com/members/elit...id=167&pid=194

[Frank.S]

Yep,

Exactly the same as a regular squat, but instead of using a power rack you use a monolift. It saves you from walking out the weight. Your feet are in possition right off of the bat. Makes things quite a bit easier.

http://www.youtube.com/watch?v=KvEXvxh13ME

I found this video of some dude using one.

[Frank.S]

Originally Posted by Alcoholiday

ok, that's a real reverse hyper. Take advantage of it.

You may not be getting anything out of it, because you're letting the weight control your motion. You need to let the weight lower, and then quickly reverse it. You may be using momentum for it.

People swear by them though, mostly for back recovery as well as strength. Louie invented it as a way to enable himself to continue pling. He basically broke his back, or broke discs or slipped them, and doctors told him he needed surgery on it, and he wouldn't lift again. He basically rehabbed himself with it and some other stuff, and continued to powerlift.

Read some articles on elite or over at louie's site, and read about the benefits and stuff.

Good call,

Im pretty sure im going to keep it as a staple in my training, most of the gyms here seem to have one (I didnt even know what it was until recently!).

Im thinking it could help with some mid back stregnth, where I feel im pretty weak.

[Frank.S]

Fat Bar Speed Bench (ie I AM SOOOO SLOW)
100 x 10
135 x 5
150 x 5
135 + chains
135 + chains
135 + chains
135 + chains
100 + chains
100 + chains
100 + chains
80 + chains

Dips
Bw x 6
bw x 6
bw x 6

Close grip presses
175 x 5
175 x 5
175 x 5

Tricep Pushdowns
50 x 10
70 x 8
70 x 5
70 x 5

Homemade Rolling Thunder
1 plate 5s holds - L and R
2 plate 5s holds - L and R
3 plate 5s holds - L and R
4 plate 5s holds - L and R
5 plate 3s holds - L and R
5.5 plate 2s holds - Right only
6 plate 2s holds - Right only..

New Gym record on the homemade rolling thunder! hahahaha. They put my name up on this little board, then this big guy saw it and was like "Screw that!!" haha he put on a 600gram plate and lifted it. I was to tired to try it again haha. They say its easier for most. Going to try the real on next week. All that rock climbing years ago paid off haha there was a crowd of people around me.

[Frank.S]

School started today. Im in a fitness class, with about 300 others. I think they are going to hate me by the end of this class... Just got the into and one of the topics we are going to cover is:
"The ultimate danger of the bench press"

hahahaha. Yeah... like im going to stay quiet through that. I cant wait until we get to do some smith machine squats in the labs...

On another note, my rootmate has a digi camera I might put some pics of me up soon, I think I have some that show some good progress in terms of body comp.

[EdChap]

Frank, nice work on the record!

[Frank.S]

Thanks Ed!

Today sucked big time.

DB Overhead Press
50 x 8
55 x 5
60 x 5
62.5 x 5
62.5 x 5

DB bench (was showing some guy)
90 x 5
90 x 5
90 x 5

Hammer Curls
40 x 8
40 x 8

DB 1 handed rows
60 x 8
110 x 6
110 x 6

Chin-ups
bw x 8
bw x 8
bw x 8

a1 More curls!
90 x 8
90 x 8

a2 Plate Pinches
2 plates for left hand 3, then 4, for right. (10lbs plates)


I was looking at the new university gym today. It sucks so bad. They dont have any power racks, dumbells are randomly everywhere and 1/2 broken, they repained everything and the place smells toxic, the heater was broken and it was 40degrees C inside at least. So damn hot.



The one powerlifter that works there that I know from last year pretty much said dont come back for at least a few months, then we would see.

Oh well.. Guess im still driving everyday.

Oh and on another note, My roomate had some NO-expload that he convinced me to try. The stuff is halarious! My arms feel like they are going to pop right now haha.

[Frank.S]

Im just a complainer today. My girlfried got me really sick. I hardly have the energy to do anything at all.

I need to get better quick. Not sure how im going to do this. I upped my food intake and am hoping for the best.

[Frank.S]

a1 Standing Ab crunches
90 x 10
90 x 10

a2 Side abs
50 x 10
50 x 10


a3 Lying leg raises
bw x 10
bw x 10

a4 Situps
bw x 10
bw x 10

Rolling Tricep extensions
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8

Seated calf raises
1 plate x 25
2 plate x 25
3 plate x 25

Tomorrow, getting up at 5:30am to drive 2 hours to go see this really good powerlifter. Cant wait.

[Frank.S]

Today was wicked. Was given some really good advice from bruce greig, a guy who has competed in strongman, and powerlifting and been really succesful. The guy seems to know everything.

I got a squat suit today! Its 7 years old.. and a little bit to big for me, but I think it had some effect today!. I also used a belt for the first time. I dont think i got anything out of the belt to tell you the truth.

Squats - with suit

I have no idea what the weights where in the work sets. I was going 5 reps, droped it down to 2 when it got heavy, then hit a couple of singles.

In the end I hit:

540lbs - 55LBS PR.

Rack Pulls 8 inch off of ground
Again, sorry I dont remember the worksets.
But in the end, with a belt I hit

560 x 1

Bench Press
Dont remember the worksets really. Bench was not the greatest as I hit my triceps hard yesterday.

But by using boards, I worked up to

275 x 1 to the chest.

a1 Rolling Tricep extensions
20 x 8 x 8

a2 flys
20 x 8 x 8

What I learned was. Im slooooow. I really am. I need way more work on speed. Also, I squat to low. I widend out my stance a good 8 nches today, but I was still about 2 inches below on all my squats. I guess this isnt a bad thing really.. But I could probally get more poundages if I only broke paralell.I think with a real lifting suit, and knee waps I would have a really good shot at 600lbs in just a few weeks. Well see I guess.