Franchise24 training log 2016/2017

[franchise24]

03/16/2017

Competition Squat:

1. 135 1x10
2. 225 1x3
3. 315 1x3
4. 385 1x1
5. 405 1x1
6. 405 4x8 RPE 8

Deficit Deadlift off 45 lb plate Explosive:

1. 135 1x5
2. 225 1x3
3. 315 1x1
4. 385 1x1
5. 405 1x1 Testing the waters to see how the SI Joint was feeling.
6. 405 9x2 30-45 Seconds rest between sets. RPE 7-8

3 Count Paused Squat:

1. 135 1x3
2. 225 1x1
3. 315 1x1
4. 335 5x5 RPE 8

I felt great today. The SI joint getting popped back into place and all the treatment I received yesterday paid off. I will continue to see my chiro weekly for a month and then go on a maintenance program. I didn't want to push to hard today as you can see I didn't go above an RPE 8.

 

[franchise24]

03/17/2017 (First workout of the day AM Session)

Rack Press/Pin Press:

1. 135 1x10
2. 225 1x3
3. 275 5x5 RPE 8

Floor Press:

1. 135 1x3
2. 225 1x1
3. 275 3x8 RPE 8

Chest Supported Rows:

1. 135 1x10
2. 225 1x10
3. 315 1x5
4. 405 6x3 RPE 9

Seated Pronated Wide Grip cable Rows:

1. 120 1x10
2. 180 1x5
3. 200 3x10

Lat Pulldowns:

1. 120 1x10
2. 150 1x10
3. 180 4x10

Afternoon Session with @Leancuisine:
Standing Barbell OHP:

1. Bar 1x10
2. 95 1x10
3. 135 1x4
4. 155 1x4
5. 185 failed. Shoulders were done by this time after hitting chest earlier.

Lateral Raises:

1. 25 1x10
2. 20 2x10
3. 15 2x20

Upright Rows:

1. 70 1x10
2. 80 3x10

EZ Bar Curls:

1. 40 1x20
2. 70 1x10
3. 80 1x10
4. 90 1x10
5. 50 1x20

Preacher Curls:

1. 55 3x10

Pin Wheel Curls: Drop set

1. 40 1x10
2. 30 1x20
3. 20 1x30
4. 10 1x40
5. 10 1x40
6. 20 1x30
7. 30 1x20
8. 40 1x10

Skull Crushers:
80 1x20
90 1x20
100 1x15

V bar Triceps Pushdowns:

1. 100 1x20
2. 150 1x20
3. 180 1x15
4. 200 1x15

EZ Bar Reverse Grip Tricep Pushdowns:

1. 80 1x20
2. 100 1x20
3. 150 1x20
4. 180 2x15

Dips:

1. 4x15

Lots of stretching afterwards. Overall was a great day. I'm planning on going in tomorrow, but I might have to use tomorrow as a recovery day @Leancuisine.

On another note. I will heading to New York City next week. I plan on getting at least 3 sessions in Sunday, Monday and Tuesday. Wednesday will be my chiro visit and Neuromuscular Therapy treatment. Then I will be out of the gym from Thursday to Sunday. Not counting Wednesday since it is my usual day of active recovery.

 

[franchise24]

After getting some help months ago to come up with another program. I was introduced to Mike Tauscherer's RTS/RPE method by @Perrin Aybara. The learning curve was hard at first. @Perrin Aybara answered any questions I had or if I wasn't doing it right he'd let me know. I also went ahead and researched RTS. I did a lot of reading, I also purchased the RTS manual.

I love this program, especially now that I'm getting the full grasp of it.

@Perrin Aybara what do you think of this set up I have drawn out here?

Monday-Squat, Deadlift
Tuesday-Raw Bench
Wednesday-Active Recovery
Thursday-Deadlift, Squat
Friday-Bench
Saturday-Active Recovery

 

[Leancuisine]

View attachment 64298 View attachment 64299 After getting some help months ago to come up with another program. I was introduced to Mike Tauscherer's RTS/RPE method by @Perrin Aybara. The learning curve was hard at first. @Perrin Aybara answered any questions I had or if I wasn't doing it right he'd let me know. I also went ahead and researched RTS. I did a lot of reading, I also purchased the RTS manual.

I love this program, especially now that I'm getting the full grasp of it.

@Perrin Aybara what do you think of this set up I have drawn out here?

Monday-Squat, Deadlift
Tuesday-Raw Bench
Wednesday-Active Recovery
Thursday-Deadlift, Squat
Friday-Bench
Saturday-Active Recovery

It's not a Perrin Program unless you do a Weighted pull-up WITH your own Bodyweight hanging from the chain.

@Perrin Aybara is a solid dude. Freaky strong and nice as hell.

 

[franchise24]

It's not a Perrin Program unless you do a Weighted pull-up WITH your own Bodyweight hanging from the chain.

@Perrin Aybara is a solid dude. Freaky strong and nice as hell.

Yeah dude is freaky strong. Reminds me of that black dude I introduced you to yesterday. He's been squatting everyday for over a year. Hit a PR of 545 in sleeves then a week later hit 585 in wraps a 40 pound PR. That dude squats up to 500-515 every day. I don't know how the hell in recovers from that shit.

But @Perrin Aybara is a beast and one of the most helpful members here.

 

[Perrin Aybara]

View attachment 64298 View attachment 64299 After getting some help months ago to come up with another program. I was introduced to Mike Tauscherer's RTS/RPE method by @Perrin Aybara. The learning curve was hard at first. @Perrin Aybara answered any questions I had or if I wasn't doing it right he'd let me know. I also went ahead and researched RTS. I did a lot of reading, I also purchased the RTS manual.

I love this program, especially now that I'm getting the full grasp of it.

@Perrin Aybara what do you think of this set up I have drawn out here?

Monday-Squat, Deadlift
Tuesday-Raw Bench
Wednesday-Active Recovery
Thursday-Deadlift, Squat
Friday-Bench
Saturday-Active Recovery

Monday-Primary Squat, squat supplement + lower body accessories
Tuesday-Primary Bench, Secondary Deadlift, bench supplement
Wednesday-Active Recovery
Thursday-Secondary Squat + upper body accessories
Friday-Active recovery
Saturday-Primary deadlift, Secondary Bench, deadlift supplement

What do you think about this?

Primary = Comp lift
Secondary = Bottom end (paused) or top end (overload)
Supplement = Hypertrophy
Accessories = Triceps, hamstring curls, lats, etc.

You could maybe throw in overhead press on Thursday, too.

Yours could work, too. I just didn't feel bench needed two days all to itself.

 

[Perrin Aybara]

@Leancuisine and @franchise24 I wish I was closer. I'd love to hit the gym with you two.

 

[Leancuisine]

@Leancuisine and @franchise24 I wish I was closer. I'd love to hit the gym with you two.

I'm making my way round country. Definitely will be able to sooner than later I would say. Hoping to hit up @insaiyan93 over the summer, and wanted to catch @Thenewera during my road trip at the end of the month, but I haven't heard from TNE. Tried reaching out to him on proton but no reply. Anyone heard from him?

 

[Perrin Aybara]

I'm making my way round country. Definitely will be able to sooner than later I would say. Hoping to hit up @insaiyan93 over the summer, and wanted to catch @Thenewera during my road trip at the end of the month, but I haven't heard from TNE. Tried reaching out to him on proton but no reply. Anyone heard from him?

Yeah, get with me before you go. If you're coming north there's a chance you'll pass through here depending on which way you take.

I haven't seen TNE around lately.

 

[franchise24]

Monday-Primary Squat, squat supplement + lower body accessories
Tuesday-Primary Bench, Secondary Deadlift, bench supplement
Wednesday-Active Recovery
Thursday-Secondary Squat + upper body accessories
Friday-Active recovery
Saturday-Primary deadlift, Secondary Bench, deadlift supplement

What do you think about this?

Primary = Comp lift
Secondary = Bottom end (paused) or top end (overload)
Supplement = Hypertrophy
Accessories = Triceps, hamstring curls, lats, etc.

You could maybe throw in overhead press on Thursday, too.

Yours could work, too. I just didn't feel bench needed two days all to itself.

Iike that. And now that pointed that out. Bench doesn't need two days to itself. The bigger numbers come from squat and deadlift. Thanks again @Perrin Aybara.

 

[franchise24]

@Leancuisine and @franchise24 I wish I was closer. I'd love to hit the gym with you two.

@Leancuisine is moving I have a few more sessions with him and he's gone. In a few years when I get my gym up and running you guys can come and sling those weights around. Don't worry @Leancuisine I'll have a few Eleiko Olympic bars for you. @insaiyan93 @theprodgicalson @TorroXL @RodgerThat @Les you will all be invited.

 

[insaiyan93]

I'm making my way round country. Definitely will be able to sooner than later I would say. Hoping to hit up @insaiyan93 over the summer, and wanted to catch @Thenewera during my road trip at the end of the month, but I haven't heard from TNE. Tried reaching out to him on proton but no reply. Anyone heard from him?

Now that you mention it i dont think I've seen him around in a bitm maybe ask @Wunderpus he was helping him with contest prep n such.

 

[insaiyan93]

@Leancuisine is moving I have a few more sessions with him and he's gone. In a few years when I get my gym up and running you guys can come and sling those weights around. Don't worry @Leancuisine I'll have a few Eleiko Olympic bars for you. @insaiyan93 @theprodgicalson @TorroXL @RodgerThat @Les you will all be invited.

Sounds good man, you can count me in haha

 

[franchise24]

Sounds good man, you can count me in haha

Good to see that your in.

 

[TorroXL]

@Leancuisine is moving I have a few more sessions with him and he's gone. In a few years when I get my gym up and running you guys can come and sling those weights around. Don't worry @Leancuisine I'll have a few Eleiko Olympic bars for you. @insaiyan93 @theprodgicalson @TorroXL @RodgerThat @Les you will all be invited.

Brutha you know I'll be there. It won't be the first time I jumped in my car to go bend bars with bros I met on meso. I've drove hundreds of miles to train and kick it with guys I met on this board. I'm fortunate to have to little to no responsibilities in life other then to make gains and finger blast chicks. [emoji4]

 

[insaiyan93]

make gains and finger blast chicks. [emoji4]

Livin the life! Lmao

 

[franchise24]

Brutha you know I'll be there. It won't be the first time I jumped in my car to go bend bars with bros I met on meso. I've drove hundreds of miles to train and kick it with guys I met on this board. I'm fortunate to have to little to no responsibilities in life other then to make gains and finger blast chicks. [emoji4]

Love the finger blasting chicks.

 

[Leancuisine]

@TorroXL HAHA! Sounds like you've got it made brother.

@franchise24 I'll definitely be there brother.

@Perrin Aybara I'll hit ya up on proton

 

[Perrin Aybara]

Brutha you know I'll be there. It won't be the first time I jumped in my car to go bend bars with bros I met on meso. I've drove hundreds of miles to train and kick it with guys I met on this board. I'm fortunate to have to little to no responsibilities in life other then to make gains and finger blast chicks. [emoji4]

Living the dream.

 

[TrouDuQ]

I suck dicks at squats. How did you improve yours guys? My form is good but i can t increase my max