Frank gets strong.

[Frank.S]

If youve followed my last log, you saw me doing *gasp* fullbody workouts / complexes / maybe even a cardio session or two.

Ive gone from near 230 lbs to around 210lbs in that time (im 5'9). Goal was to keep strength, if anything, I improved it a moderate amount. I even set a deadlift PR or two in there.

Now its time to just get really strong. No excuse. Eat like hell, train hard, and see where it takes me. I think i'll ballon up another 5 or so lbs here once I start eating big. I dont really want to go above 240lbs (or whenever I loose my top abs, I had it at 230). This is going to take me months to accomplish, so sitback and watch me do it

[Frank.S]

Here is how im doing things:

Sunday - ME Squat
Mon - ME Bench
Tue - off
wed - DE Squat
thur - DE/RE Bench
fri-off
sat - off

some lighter olympic lift workouts 1-2x per week as well, not heavy, just practacing speed and form. Not expecting it to really carry over to powerlifts much, but its fun and helps my flexibility/gpp etc.

ME Squat
- 1-2 RM of Squat/Box Squat/deadlift etc
- Front Squats
- Good morning / Rack Pull
- GHR/RDL/SLDL/Reverse Hypers

ME Bench
- 1 - 3 rep wave BB Bench varrying grips
- BB / DB / Seated rows
- Some type of DB Press / Extension
- Rack Lockouts / JM Press

DE Squat
- warmup : box Jumps
- Speed Box Squats
- High Pulls / Speed Deadlift (low volume. Not always performed)
- Good Morning / Rack Lockouts / Sumo Deadlifts
- Quad dominant (front squats, atg squats, leg press etc)
- Unilateral (pistol squat etc,, prehab work)

DE/RE Bench
- Plyo Pushups
- RE Bench 4-6 rep range, 2-3 sets
- Pulls/Chins
- Overhead work (push press/ strict/ DB/ etc)
- Rowing (DB, BB, seated, chest supported etc)
- biceps


OK, so its not exactly 'Westside' but I have a feeling its going to work very damn well for myself, and that may just be the most important thing. In my off days Ill probally do some higher rep GHRs/Pullthroughs. Looking to put some quality size on, as well as get some huge PRs here. 600lbs deadlift is going to be a peice of cake in a few weeks!

Oh and may as week put my diet in here too:
~5000 cals per day. Dont care about macros, just try to eat lots of animals (no problem here). Probally will shitload PWO on Sunday/Monday after the ME days, drop into a burger place / buffet and get it done haha. Will be running some creatine and some glucosomine throughout too.

[Frank.S]

Today
ME Bench

BB Bench
135 x 5
185 x 5
225 x 2
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1 (5lb PR)

Underhand Grip Rows
190 x 8
x 8
x 8

DB Bench
100 x 6
100 x 5

Rack lockouts with pause at top
315 x 3
315 x 2

Good to get back under some weight. Form was shitty, no leg drive was working. Ill dial this in and add another 10-15lbs no problem I think.

[MindPower]

Should be interesting as always,
and off to a nice start with a PR
good luck

any reason for the back to back ME days, instead of separating them through the week??

Mark

[Frank.S]

Thanks mark!

Well, I got this funny idea in my head, I cant back it up though,

nervous system can 'super adjust' to heavy (1RM) training pretty quickly, but it wont last long. So by giving the maximum rest to my cns, its going to recover more complete week to week. Waterbury talks about something similar to this when hes doing 2x per day training, it seems to make sense to me.. I can train back to back heavy days no problem, but then I just dont feel like training really heavy again for a few more days. Plus I can take 2 full days off before the ME stuff this way.

I figured id give it a try. Squat/Deadlift workouts dont make me sore or feel anything the next day, so im not all that worried.

[Alcoholiday]

a lot of people feel more drained when you do a proper DE day than from ME days. Both are draining to your cns. I don't know about back to back me days, but if it works for you, go for it.

[Frank.S]

True about the DE days. I shouldnt have to much wo worry about, my bench is shitty so its more a RE days. I mean, if this doesnt work I have no problem changing it at all.

[MindPower]

Originally Posted by Frank.S

Thanks mark!

Well, I got this funny idea in my head, I cant back it up though,

nervous system can 'super adjust' to heavy (1RM) training pretty quickly, but it wont last long. So by giving the maximum rest to my cns, its going to recover more complete week to week. Waterbury talks about something similar to this when hes doing 2x per day training, it seems to make sense to me.. I can train back to back heavy days no problem, but then I just dont feel like training really heavy again for a few more days. Plus I can take 2 full days off before the ME stuff this way.

I figured id give it a try. Squat/Deadlift workouts dont make me sore or feel anything the next day, so im not all that worried.

Interesting theory, I was interested as when I started WS4SB, I was doing back to back ME days, but found it very tiring.
Now I alternate between ME and 5 x 5, which doesn't seem to affect me the same way.
Maybe Im just a wuss.

[Frank.S]

Originally Posted by MindPower

Interesting theory, I was interested as when I started WS4SB, I was doing back to back ME days, but found it very tiring.
Now I alternate between ME and 5 x 5, which doesn't seem to affect me the same way.
Maybe Im just a wuss.

Ill have to see for sure. My GPP is pretty high right now I figure so we'll see. My recovery has always been good, very rarely do I 'feel' a workout the next day unless I put in alot of new movements.

My lifts are weird, I could go on a 5x5 for a year and gain fairly little. Yet, I hit a few singles and things start moving in the right direction it seems. Yet, Ive trained with people who could do singles all day and not get jack shit, but do a 5x5 and become much stronger.

Tomorrow should be fun, going to probally do some full snatches and maybe some 40M sprints.

[Simon C]

Originally Posted by Frank.S

Thanks mark!

Well, I got this funny idea in my head, I cant back it up though,

nervous system can 'super adjust' to heavy (1RM) training pretty quickly, but it wont last long. So by giving the maximum rest to my cns, its going to recover more complete week to week. Waterbury talks about something similar to this when hes doing 2x per day training, it seems to make sense to me.. I can train back to back heavy days no problem, but then I just dont feel like training really heavy again for a few more days. Plus I can take 2 full days off before the ME stuff this way.

I figured id give it a try. Squat/Deadlift workouts dont make me sore or feel anything the next day, so im not all that worried.

Looks like a solid theory, makes sense to me.
It will be interesting to see how you go with it!

Btw, whats RE? Recovery Effort?

[ParanoidAndroid]

good luck.

[Tin Man]

Go Frank Go

lift big + eat big = Frank big

Just keep an eye on the over training/fatigue factor.

[Frank.S]

Originally Posted by Simon C

Looks like a solid theory, makes sense to me.
It will be interesting to see how you go with it!

Btw, whats RE? Recovery Effort?

Repeated Effort. Just like a standard loading day;

ie 5x5, 10 x 3, 4 x 6 etc.

Thanks for the replys guys!

[Frank.S]

Originally Posted by Tin Man

Go Frank Go

lift big + eat big = Frank big

Just keep an eye on the over training/fatigue factor.

Good point. Im taking my recovery pretty seriously this time around. I hope my GPP is good enough to go 4-5 weeks at a time without a deload, we shall see! I havn't looked forward to a program as much as this one for a long time.

[Frank.S]

mmm todays food:

breakfast:
- 4 peices of WW bread, Almond butter/Jam
- 4 Cups of whole Milk
- apple

snack
- cup of peanuts (mmmmm ~650cals)
- 2 cups milk

lunch
- 2 apples
- lots of pepperoni
- chicken breast
- 2 peice bread

got a whole chicken cooking at home in a crock pot ill eat later, probably make some pasta too tonight. Maybe a weight gain shake if I can get it down tonight. Spent over $400 at costco the other other day

[Lifty]

I just got done reading through your blog. You are one funny mother f-er. I love when people just tell it how it is. I truly enjoyed reading through your blog. Please update it whenever you can. I will be following your log here from now on. You are awesome.

Erin

[Frank.S]

Originally Posted by Lifty

I just got done reading through your blog. You are one funny mother f-er. I love when people just tell it how it is. I truly enjoyed reading through your blog. Please update it whenever you can. I will be following your log here from now on. You are awesome.

Erin

thank you I hope to update it weekly here soon enough.. busy times lately! Least I got lots of good things to ramble about haha.