Frank's log - Shut up and CURL

[Frank.S]

Im not sure yet, I cant afford the metals right now, although im sure they are the best. If I find a slightly used pair, or someone that bought the wrong size, for cheaper, ill buy em.

If not, probally order some frantz breifs. Couple of the guys were recomending them to me.

[Alcoholiday]

Originally Posted by Frank.S

Im not sure yet, I cant afford the metals right now, although im sure they are the best. If I find a slightly used pair, or someone that bought the wrong size, for cheaper, ill buy em.

If not, probally order some frantz breifs. Couple of the guys were recomending them to me.

yeah, i really like my frantz briefs. they're good espically for the cash.... although, i don't have much experience in other pairs

[Frank.S]

reverse grip rows (up20lbs)
245 x 5
245 x 5
245 x 5

Reverse hypers
bw + 25 x 8
bw + 45 x 8
bw + 45 x 8
bw + 45 x 8

Good Mornings
225 x 5
225 x 5
225 x 5

Pullthroughs
50lbs x 30
50 x 30

SLDLs
250lbs x 8
250 x 8

Military Press
50 x 8
60 x 5
70 x 5 <- "push press more like".

Decent workout. Got a super bad back pump and it hurt like hell. Oh well. Progress on pretty much everything though.

[Frank.S]

Speed Bench - no bands/chains
115 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Dips - close grip
bw + 25 x 5
bw + 25 x 5
bw + 25 x 5
bw + 25 x 5
bw + 25 x 5

Close Grip bench
185 x 5
185 x 5
205 x 5

Rolling Tricep extensions
27.5 x 8
27.5 x 8
27.5 x 8
27.5 x 8

GHR - need all the practace I can get on this thing!
bw x 4
bw x 6
bw x 6

Good workout. Worked out at the university beside me as they have what i need for upperbody days. Ive never seen so many people doing curls... I saw a couple of kids using the bench press as a curl rack. They had 135lbs on the bar and the best description I can give to this is "A tandam curl".

Oh... and the skinny guy in tight underarmour... telling me about this excersise he invented.
Get 2 db's. Do a fly with one hand and a bench with the other. Then switch! hahaha it looked halarious.

[Frank.S]

warmup: Rotator cuff work.

Shoulder raises - lateral, 1 armed
50lbs x 10
50lbs x 1025lbs x 25

Preacher curls
bar x 8
95 x 5
95 x 5
55 x 25

BB Seated military press
bar x 8
100 x 8
135 x 8
135 x 8

Seated curls
45 x 10
45 x 10

Face pulls
50 x 10
50 x 10
70 x 10

Hammer Curls
45 x 5
45 x 5

Wrist Curls
some weight x 10
x 10haha. Lots of dumb stuff today. This is what happens when you do an arms day with powerlifters.

[Frank.S]

Speed Squats - no box/bands
did these in my suit with the straps down.
some warmups x 5
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

hack deads
315 x 3
225 x 5
225 x 5
225 x 5

Rolling thunder (the real one)
1 plate x 2s
2 plate x 3s
3 plate x 3s
3.5plate x 3s
2 plate x 30s

I hate hack deads. They suck. Oh well, makes me stronger I guess.

[Waittz]

Originally Posted by Frank.S

warmup: Rotator cuff work.

Shoulder raises - lateral, 1 armed
50lbs x 10
50lbs x 1025lbs x 25

Preacher curls
bar x 8
95 x 5
95 x 5
55 x 25

BB Seated military press
bar x 8
100 x 8
135 x 8
135 x 8

Seated curls
45 x 10
45 x 10

Face pulls
50 x 10
50 x 10
70 x 10

Hammer Curls
45 x 5
45 x 5

Wrist Curls
some weight x 10
x 10haha. Lots of dumb stuff today. This is what happens when you do an arms day with powerlifters.

Not trying to flame, but in the post above this you made fun of all the kids for curling but in this workout(mind you i have no idea what a face pull is so im gunna assume its a pulling motion) you performed 2 multijoint exercises and 3 different forms of curls.......and your log is called shut up and curl. Im not trying to give you shit, but I dont think you should be calling out others for curling.

Anyways, your deads seem to be comming along at a great pace. Congrats and good luck hitting the big 5 0 0.

[Frank.S]

hahaha, I still think a tandem curl is halarious.


Its like this.. but a curl! haha.

Bicep/shoulder day is just a poor excuse for another workout day for me. I could care less if my arms get any bigger, they are big enough as it is. I think the only reason these guys do curls is so they dont blow a bicep while deadlifting.

Thanks for the comments on my deads. They are comming along. Im probally going to max out pretty soon.. Last time I maxed was almost a month ago and got 460 (easily) after a too-long of a warmup. Since then though, my squat has gone up well over 100lbs and ive changed my deadlift stance up. I should be good for 500 easy next time I max pull. I cant wait.

[Waittz]

wtf hahahah. yeah i know what you mean, but you are dead wrong. They dont do it to help their deads because they dont dead. I work out at a college gym exclusively, they curl to get HUGE GUNNZZZZZZ.

[Frank.S]

I meant the guys that I train with (fat powerlifters). But I do think curling is halarious. I like to make lots of grunting sounds and stare people down when I do em. hahaha.

[pjb923]

You are making some nice progress Frank. 500lbs should come soon. Just keep up those curls!
There is a lot of curling in my gym, but I can't say I have ever seen tandem curls. I have to find a training partner and try to start the trend.

[Mahler]

I would love to try tandem curls, but my cat is just too weak.

[Frank.S]

hahaha. I think im going to start a tandem curling club.

Thanks for the encouragement guys.

today:

Ab Circut:

a1: Standing twists
45lbs x 11
45lbs x 11

a2: Standing crunches
70lbs x 11
70lbs x 11

a3: Side bends
55lbs x 11
55lbs x 11

a4: Toes to the sky
bw x 11
bw x 11

a5: Decline situps
bw x 11
bw x 11

Speed Deads
135 x 5
225 x 5
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3Thats all.. Quick workout. Tomorrow is rest, sunday im driving 2 hours to goto that powerlifting gym again, well see what happens there.

[Frank.S]

Squats (loose suit and belt).

Worked up to a single of:

551LBS - 11LBS PR.

Hack Deads
135 x 8
135 x 8
135 x 8

Leg Extensions single leged
66lbs x 8 (left then right)
66lbs x 8 (left then right)
66lbs x 8 (left then right)
66lbs x 8 (left then right)
66lbs x 8 (left then right)
66lbs x 8 (left then right)
66lbs x 8 (left then right)
66lbs x 8 (left then right)

Bench

3 board
135 x 5
225 x 3

2 board
225 x 2
275 x 2

1 board
275 x 2
285 x 1

Had 300lbs in me for a one board today I think. But we finished there. I learned a hell of a lot about bench technique. Turns out my "lay down and push like a mother f'er isnt ideal!" 300lbs raw bench so close I can taste it.

Squats came nicely today. I need a tghter suit, I can just step into mine right now and pull the straps up easy. I think I need some breifs too. Maybe try some knee wraps too. Really want that 600lbs squat come contest time.

[Frank.S]

Oh, also. I got a new lifting plan today. Im a little scared off it to tell you the truth. My speed is bad, real bad. So pretty much for the next 2 weeks, im doing a hell of a lot of "speed" work. The only problem is, the owner of the powerlifting gym that ive been going to a few times that made the program for me (I trust him.. he was in the 20 best powerlifters of all time lists.. I think hes still in the low 20s.) is saying to do "speed" work with doubles of almost 400lbs squats! ahhhhh.

Probally do this for 2 weeks then max out deads its looking like. Im going to pull 500+ I know it! hah.

[Frank.S]

ohhhh my god

a1: Good mornings
135 x 15
135 x 15
135 x 15

a2: Pull throughs
75 x 15
75 x 15
75 x 15

a3: Leg curls
50 x 15
50 x 15
50 x 15

b1: Reverse Hypers
100lbs x 15
100lbs x 15
100lbs x 15

b2: Slightly bent knee SLDLs.
135 x 15
135 x 15
135 x 15

owwwww. I fell over twice walked between excercises. I was atually crawling from the hyper to the sldl rack. worst back pump in history. I was almost crying. But determined to finish this program ive been given.

At the end of the workout I layed on the ground for 20 minutes. On the drive home I had to get out of my car and lay down. The guy I was working out with, doing the same thing.. same numbers (and he squats over 800!) felt about the same way haha.

For those of you that think it doesnt look that hard.. try it! Oh.. No rest between ANYTHING. Except for 1 minutes between the A and the B pairing. The whole thing takes less then 20 minutes. Wow that was hard.

[Chris C]

I know that feeling very well. The first time I had one of those infamous lowerback pumps... I thought something wasn't right. Those are not natural lol. I too had to lay down on the floor. Even then it's hard to get any relief. For me it hurted too much to stretch anything or hang from a bar and decompress. To me if feels like hot,liquid metal running through the lower back and trying to get out. Not fun at all.

[Frank.S]

Yep. They sure do suck.. I wonder if I can do something to minimalize them.

Today:

Speed Bench
135 x 3 narrow grip
135 x 3 narrow grip
135 x 3 narrow grip
135 x 3 comp grip
135 x 3 comp grip
135 x 3 comp grip
135 x 3 wide grip
135 x 3 wide grip
135 x 3 wide grip

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

Close Grip Bench
135 x 8
205 x 5 <- felt real heavy

Not the greatest workout. My left tricep gets sore when it gets pumped up and it did. The cg bench felt heavy I didnt like that, probally to many sets before it. Tomorrow is speed squats, im still a little sore from yesterdays back workout, well see what happens i guess.