Franchise24 training log 2016/2017

[franchise24]

12/29/2016

Cardio today was LISS for 15 minutes. Then I hit the track for 6 50 yard sprints. The last two sprints I did without rest.

 

[insaiyan93]

12/29/2016

Cardio today was LISS for 15 minutes. Then I hit the track for 6 50 yard sprints. The last two sprints I did without rest.

I had that same nightmare last night

 

[franchise24]

I had that same nightmare last night

LOL!!! I got my SBD belt and some other goodies today. I will post up tonight or in the AM. @RodgerThat and @Perrin Aybara. I will post in the gear thread and powerlifting corner thread.

 

[franchise24]

SBD belt arrived today. Also got some other goodies today.
Sabo deadlift shoes
SBD deadlift socks
SBD Knee Sleeves
Slingshot Maddog
Slingshot compression cuffs 2.0

 

[Perrin Aybara]

That's some fancy gear.

 

[franchise24]

That's some fancy gear.

Thank you. First time ever having a belt. I've put it off for a while now.

 

[Perrin Aybara]

Thank you. First time ever having a belt. I've put it off for a while now.

What width is it? I use 4" for squats and 3" for deadlift.

 

[franchise24]

What width is it? I use 4" for squats and 3" for deadlift.

It's 4". I might need to get a 3" belt for deadlifts. I've heard the belt can dig in while doing deads.

 

[Perrin Aybara]

It's 4". I might need to get a 3" belt for deadlifts. I've heard the belt can dig in while doing deads.

Yeah, unless you're tall. I'm about your height and it does on me. 3" is much better for deadlift.

 

[franchise24]

Yeah, unless you're tall. I'm about your height and it does on me. 3" is much better for deadlift.

Cool thanks. I'll order and Inzer forever belt 3".

 

[RodgerThat]

Yeah, unless you're tall. I'm about your height and it does on me. 3" is much better for deadlift.

Cool thanks. I'll order and Inzer forever belt 3".

I'd hold off on the order just see how it works I'm 5'8 and it works great for me

 

[franchise24]

I'd hold off on the order just see how it works I'm 5'8 and it works great for me

Will do. I'll run with the SBD for a few weeks and see how it feels when I pull.

 

[Perrin Aybara]

I'd hold off on the order just see how it works I'm 5'8 and it works great for me

But have you tried a 3" for deadlift? I didn't realize until I did.

 

[RodgerThat]

But have you tried a 3" for deadlift? I didn't realize until I did.

I have indeed and didn't find a noticeable difference to the lift just was one more belt in the bag that doesn't really help

 

[Perrin Aybara]

I have indeed and didn't find a noticeable difference to the lift just was one more belt in the bag that doesn't really help

Interesting. A 4" belt interferes with my starting position on conventional deadlift.

 

[franchise24]

12/30/2016

Competition Squat:
Warm Up:
135 1x10
225 1x5
275 1x5
315 1x5

Working Sets:
335 1x8 @ RPE 6
350 1X8 @ RPE 7
365 1X8 @ RPE 8

SlingShot Bench:
Warm Up w/o Slingshot:
135 1X10
225 1X5
275 1X3

Working Sets with Slingshot:
300 1x5 @ RPE 8
315 1X5 @ RPE 9

Good Morning:
Warm Up:
Bar 1x10
95 1x10
135 1x5
185 1x5

Working Sets:
200 3X5

The SBD is great. Love it so far. I know it's only one workout with it. But defiantly can feel the difference in using a belt. I didn't use the RPE chart for my goodmornings because I don't have a 1,3 or 8 REP max for the exercise. I will adjust accordingly throughout this block of instruction with this exercise. I haven't test my 1 rep max in about a year on bench or squat or deadlift. But I feel stronger in each area. Squats felt good the last set was hard. I haven't done volume like this with that intensity in a while. Had a few grinder reps. Bench was smooth. Maddog Slingshot is g2g. Feel like I can overload a lot more with it. Goodmornings definitely worked me over. I made sure to do lots of mobility work and banded distraction afterwards.

 

[Perrin Aybara]

One of the ways I estimate RPE is using this max calculator app.



Say I recently hit 425x5 @RPE 9 and i needed to do a set of x2 @9. I'd punch in 425x6 (x5 @9 because one more rep) and slide the bottom scale to 3 reps and use that number because 466x3 would be @10, so 466x2 is @9.

I hope that makes sense, it's my own personal system I made up. I can explain further if necessary. Anyway, it's just a rough estimate, but i find it's pretty accurate.

 

[franchise24]

One of the ways I estimate RPE is using this max calculator app.

View attachment 56297

Say I recently hit 425x5 @RPE 9 and i needed to do a set of x2 @9. I'd punch in 425x6 (x5 @9 because one more rep) and slide the bottom scale to 3 reps and use that number because 466x3 would be @10, so 466x2 is @9.

I hope that makes sense, it's my own personal system I made up. I can explain further if necessary. Anyway, it's just a rough estimate, but i find it's pretty accurate.

Downloading the calculator now. Thank you.

 

[franchise24]

Got the rest of my stuff in.

Ironrebel Monster mini in size 11(Black & Blue) size 12 (Black & Red)
Resistance bands
Elitefts pro compression bands. These bad boys look like I can wrap half of leg with them lol.

 

[Perrin Aybara]

If those are elbow cuffs I have the red pair.