Frank's log - Shut up and CURL

[Frank.S]

Bradford Presses
bar x 10
65 x 10
95 x 10
100 x 10

DB Military Press
40 x 5
45 x 5
50 x 5
60 x 5

db Front raises
20 x 10
20 x 10

Deadlifts?
405 x 5

DB lateral raises. 2 second isometric on top
20 x 8
20 x 8
20 x 8

a1 Shrugs
worked up to 315 x 20

a2 rolling thunder
worked up to 3 plates 5s holds.

Decent workout. In the middle I was teaching some 165lbs skinny kid how to do deadlifts. I saw him very sketchily hit 315lbs.. and asked if he wanted some help.. he did. He has 405lbs loaded up so I just pulled it a few times. Then the bastard bends down and pulls it EASY! I bet he had another 50-100lbs in him.. and hes never pulled. Pretty impressive, im weak.

[Frank.S]

Speed Deads
135 x 8
225 x 8
315 x 2
315 x 2
315 x 2
315 x 2
325 x 2
325 x 2
325 x 2
325 x 2
365 x 2
365 x 2
365 x 2
365 x 2

Ab circut
a1 Twists
45lbs x 25
45lbs x 25

a2 standing pulldowns (Left Center then right)
10 each direction
10 each direction

a3 side bends
60lbs x 15
60lbs x 15

a4 toes to sky
bw x 15
bw x 15

some random bicep stuff

bad workout. im slow on the deads and pull them to stiff legged.

[Frank.S]

was teaching my girlfriend how to do some lifts. shes pretty good! BW a2g squat for 10 reps first try, quick learner (mind you a bw squat for her isnt that impressive haha).

Now shes asking me about nutrition! im in over my head!! haha.

After I taught her most of the big lifts. I felt bad for being in a gym and not working out! hahah. So I just screwed around for a few mins.

a1: Lateral Raises
27.5lbs x 10
27.5 x 10
27.5 x 10

a2: Hammer Curls
40 x 10
40 x 10
40 x 10

seated Calf Raises
90lbs x 20
Left only
x 20
right only
x 20

Standing calfs
25lbs/hand on stair
x 10 L and R
x 10 L and R

Then a bunch of superwide squats with just the bar. Im feeling a little tight today and im going heavy tomorrow.

[Frank.S]

Sprained my ankle last night pretty badly just tripping on some stuff in my apartment. Owww. So, I decided not to bring my squat suit to the gym today and was going to just max out in deadlifts instead. But no, I got convinced to squat.

raw squats
135 x 5
225 x 3
315 x 3
405 x 1
495 x 1 <-felt really shitty, thought I was going to drop it.
495 x 1
551 x miss

NOT A PRETTY MISS. monolift and no spotters. The damn weight near crushed me and I had to drop it. I ripped my tshirt too. I was not happy at all.. I had the squat. Got out of the hole and everything, then right in the last 10% of the lift something happend and I stalled, lack of speed I think. Because of my ankle I was squatting about 3 inches narrower, this did not help the matter.

Shirted bench
(first time ever in shit.. shitty old single-ply inzer doesnt fit all that well).
no touch
135 x 5
185 x 3

touch (full pause too).
225 x 1
275 x 1
315 x 1 <-pr

Once I get the groove in this shirt ill be over 330 for sure. Not a great shirted bench but ill take it for now.

Rack pulls (8 inches up)
225 x 5
315 x 5
405 x 5
500 x 3
510 x 1

Ok workout. Pissed off about that squat. I got 2 weeks of my own program design now.. Im going to make big gains.

[Frank.S]

Floor Presses
135 x 5
225 x 5
250 x 1 <- pr
270 x miss. damn close.

Really screwed up my tricep or something. Not taking my joint supps doesnt help.

DB press
50 x 10
70 x 5
85 x 8

Speed deads.

worked up to 416lbs trying to stay fast. Just an oly-bar and I dont like holding on to much more then that for speed.

[Frank.S]

2 inch below paralell box squat - stance closer then normal, no monolift
135 x 5
225 x 3
315 x 1
365 x 1
405 x 1 <- 45lbs PR.

GHR
bw x 3
bw x 2
bw x 2
bw x 2

Less is more?
Elbow still hurts.

[Alcoholiday]

more GHRs!

[Frank.S]

To hard.

3 strict ones is all i got.

[Alcoholiday]

keep doing them. I would throw them in when i started almost every workout. and when i got up to 8 or so, i would throw some in at the start of the workout days

[Frank.S]

Speed Squats
135 x 5
225 x 5
265 x 3
265 x 3
265 x 3
315 x 2
315 x 2
315 x 2
365 x 1

Arm hurts to much to squat for a while

1 legged leg press
2plates x 20
4 plates x 10
6 plates x 5 (around 400lbs).

Hack Squats
1 plate x 10
1.5 plates x 8
2 plates x 5

Leg Extensions<- single leg no rest between
60 x 8
60 x 8
60 x 8
45 x 8
45 x 8
45 x 8
45 x 8
45 x 8

Im taking a long break from lifting. Everything just caught up to me. Elbows are fried, shoulders are starting to go again (happend a few months ago too), and upperback is sore from bar weight on the squat. If I workout this week im going to really try going light, I hate it but I need to do it.

Oh on another note, I got some metal breifs. They are to small I think

[Alcoholiday]

if they're too small, they fit. haha

[Frank.S]

Originally Posted by Alcoholiday

if they're too small, they fit. haha

hahaha no.. I know. When the help of 2 SHW's cant get them past your ass.. they are just to tight! haha.

Look really nice though, probally about 10x as thick as the suit im using which I really dont think even adds any pounds. All in my head I think. I think I get more from my belt when I put it on.

I have a feeling ill hit 600lbs with the breifs pretty damn quickly. Im stoaked for that, things are progressing very nicely for me lately... Other then my deadlift.. I need to work on tecnique. I can deadlift more or less the same amount now as when I was 30lbs lighter and had a squat 200lbs less.. oh well.

[Frank.S]

Bench raw
135 x 5
155 x 5
185 x 3
230 x 1
250 x 1
280 x 1
270 x 1
270 x 1

Rolling Tricep Extensions
40 x 8
40 x 8
40 x 8
30 x 8


Chest Supported Row
45lbs x 5
90 x 5
135 x 8
135 x 8
135 x 8

Pushdowns
some weight x 8 x 4

Sumo Deads
Just worked up to 350lbs working on speed and form. Had extra time.

Feeling alright, a little beat up still for some reason. Worked out at a police station today, pretty cool, they had lots of nice stuff there.

[Alcoholiday]

Originally Posted by Frank.S

hahaha no.. I know. When the help of 2 SHW's cant get them past your ass.. they are just to tight! haha.

Look really nice though, probally about 10x as thick as the suit im using which I really dont think even adds any pounds. All in my head I think. I think I get more from my belt when I put it on.

I have a feeling ill hit 600lbs with the breifs pretty damn quickly. Im stoaked for that, things are progressing very nicely for me lately... Other then my deadlift.. I need to work on tecnique. I can deadlift more or less the same amount now as when I was 30lbs lighter and had a squat 200lbs less.. oh well.

the bigger you get doesn't really mean a better pull. for most people, it gets harder to pull when you're bigger, but i don't think you're at that stage yet.

if you're going for a big total, keep trying to improve your dead, but focus on squatting. For a lot of people it's easier to bring up the squat than the deadlift b/c of the amount of gear you can layer on. Plus, they think bringing up the squat=bringing up the deadlift.

But yeah, your pull should be improving. You need to pull more often from the floor. I only see 1 pull session in a few weeks (rack pulls).

Just my 2 cents.

[Frank.S]

I probally should pull more. My form is not good on deadlifts and I want to work on it. Ive been doing alot of speed days and the weights have been getting heavy.

I really think once I figure out this sumo stance thing, my deads are gonna skyrocket, im not that big or tall (5'9-10) and seems like sumo suits me so much better. I just dont have the mechanics down yet.

I realize that bigger doesnt mean I should me able to pull more, but with the amount my squat has increased I would hope my deadlift would. I guess I havnt fulled maxed out in a while.. and usually I surprise myself.

[pjb923]

Feeling alright, a little beat up still for some reason.

Here is the reason you are feeling beat up, you said it yourself.

Im taking a long break from lifting. Everything just caught up to me. Elbows are fried, shoulders are starting to go again (happend a few months ago too), and upperback is sore from bar weight on the squat. If I workout this week im going to really try going light, I hate it but I need to do it.

What happened to your long break?
I know it's not easy to stay out of the gym, but sometimes when your body starts giving you signs like this, you have to listen and give yourself a real break. A solid week with no weights, and I bet you will come back stronger than before.

[Frank.S]

I did take 4 days off.. That IS a long time for me. And that workout I did was hardly a workout. I guess I got into the 90% range on the bench, but the rest was all very light.

Taking today off as well. Back at it tomorrow most likely. Feeling quite a bit better, gotta get the diet back on track.

[Frank.S]

Speed Squats
135 x 5
225 x 5
265 x 3
265 x 3
265 x 3
315 x 2
315 x 2
315 x 2
365 x 2
365 x 2
365 x 1
then a 315 box squat to work on a form issue.

1 Legged Leg Press
4 plates x 10
6 plates x 10
6 plates x 10

Hack Squats
90 x 10
180 x 10
270 x 10

Leg extensions 1 legged. No rest.
75lbs x 8 x 8

Feeling pretty good today. Squats felt really light and fast. Started some pre and post workout nutrition that ive been reading about, wonder what is going to happen.