Franchise24 training log 2016/2017

[franchise24]

04/10/2017

Competition Squat:

1. 135 1x10
2. 225 1x3
3. 315 1x3
4. 365 1x3
5. 405 1x1
6. 455 3x2 Sleeves and Belt RPE 9
7. 475 1X2 RPE 8.5
8. 495 1X1 RPE 9
9. 505 1X1 RPE 9.5
10. 535 1X1 RPE 9.5 PR
11. 545 1X1 RPE 9.5 PR

Squat Supplement:

1. 315 4x10

Link to my gear review
Gear review

 

[franchise24]

04/11/2017

Touch and Go Bench:

1. Bar 1x10 pointer finger on ring
2. Bar 1x5 close grip
3. 135 1x8
4. 225 1x3
5. 275 1x3 paused
6. 315 5x5 RPE 8.5

Deficit Deadlift:

1. 135 1x10
2. 225 1x5
3. 315 1x2
4. 315 4x3 RPE 8
5. 425 6x1 RPE 9

Supplemental Bench:

1. 225 4x12

Link to my gear review:
Gear review

 

[MindlessWork]

04/11/2017

Touch and Go Bench:

1. Bar 1x10 pointer finger on ring
2. Bar 1x5 close grip
3. 135 1x8
4. 225 1x3
5. 275 1x3 paused
6. 315 5x5 RPE 8.5

Deficit Deadlift:

1. 135 1x10
2. 225 1x5
3. 315 1x2
4. 315 4x3 RPE 8
5. 425 6x1 RPE 9

Supplemental Bench:

1. 225 4x12

Link to my gear review:
Gear review

Not bad and how you feeling today with nice weather out.

 

[franchise24]

Not bad and how you feeling today with nice weather out.

I am fucking spent. I have literally slept all day with the exception of the 4 times I woke up to eat. I am really recovering. Monday took a lot out of me. And I didn't get to the gym until 9:30 pm last night. Between Mondays work and last nights training. I needed all the rest I could get.

 

[franchise24]

04/13/2017

Strict OHP:

1. Bar 1x10
2. 95 1x5
3. 135 1x5
4. 175 5x5 RPE 9

3 Count paused Squat:

1. 135 1x10
2. 225 1x5
3. 315 1x3
4. 365 6x3 RPE 7.5
5. 405 1X3 RPE 8
6. 455 6X3 RPE 9
7. 315 2x15

My strength is seriously through the roof. That is why you see the the jump in weight to meet prescribe RPE. If I was feeling weak, I would have stayed at 405 for 3 count paused squats.

Now my OHP something is jiving. I'm not going much strength. Then again I just aded them in about 2-3 weeks ago. When you are used to repping 225 and now struggling with 185 it just sucks. In time I will get my strength back and even stronger with my OHP's.

 

[franchise24]

04/14/2017

Active Recovery.

I didi 20 minutes LISS. Foam rolled, self my-fascia release, stretched I did lots of banded distraction. I even tried this:
Sheiko strikes again

I had seen this and said NAH, but then @theprodgicalson and @Docd187123 suggested and recommended it. Just so happen that my lower back has been really tight this week no how I stretch. This shit works. Good thing I have that huge band. Thanks @theprodgicalson @Docd187123 for reintroducing me to this technique and giving me the incidence to hang upside down like I was auditing for Cirque De Soleil. lol

 

[franchise24]

04/14/2017

@Docd187123 for reintroducing me to this technique and giving me the confidence to hang upside down like I was auditing for Cirque De Soleil. lol

 

[Docd187123]

04/14/2017

Active Recovery.

I didi 20 minutes LISS. Foam rolled, self my-fascia release, stretched I did lots of banded distraction. I even tried this:
Sheiko strikes again

I had seen this and said NAH, but then @theprodgicalson and @Docd187123 suggested and recommended it. Just so happen that my lower back has been really tight this week no how I stretch. This shit works. Good thing I have that huge band. Thanks @theprodgicalson @Docd187123 for reintroducing me to this technique and giving me the incidence to hang upside down like I was auditing for Cirque De Soleil. lol

I like to think of it as hanging like a possum. It helps me get closer to nature that way.

 

[franchise24]

04/15/2017

I felt much stronger on bench last Saturday than I did this Saturday. But my deadlifts felt awesome.

Competition Deadlift/Conventional:

1. 135 1x10
2. 225 1x3
3. 315 1x3
4. 365 1x3
5. 405 1x1
6. 455 8x2 RPE 9

3 Count Paused Bench:

1. Bar index finger on ring 1x10
2. 135 close grip 1x5
3. 135 wide grip 1x5
4. 225 1x3
5. 275 1x3
6. 315 4x3 RPE9
7. Fatigue Drop to 275:
8. 275 2x5 RPE 8

Supplemental Deadlift:

1. 135 1x5
2. 225 1x3
3. 315 3x5 with light band

 

[MindlessWork]

Getting that boost does help!


BTW going to give those squat shoes some use this week, and I got a powerlifting belt coming as well.

 

[franchise24]

The belt should be awesome but might take time to get used to.

 

[MindlessWork]

The belt should be awesome but might take time to get used to.

It's a 10mm one but with single prong. My niece is getting me it as an early birthday present.

Also I am going to get a bigger gym bag to hold all my gear (including belt and squat shoes) as I am outgrowing the black Nike bag I have now.

 

[franchise24]

It's a 10mm one but with single prong. My niece is getting me it as an early birthday present.

Also I am going to get a bigger gym bag to hold all my gear (including belt and squat shoes) as I am outgrowing the black Nike bag I have now.

I just need a gym bag. I am using my military duffle bag. Shit is pretty huge. But I load everything into it.

 

[MindlessWork]

I just need a gym bag. I am using my military duffle bag. Shit is pretty huge. But I load everything into it.

That'll do it!

 

[Gobuckeyes0122]

I just need a gym bag. I am using my military duffle bag. Shit is pretty huge. But I load everything into it.

My wife bought me a new one for my bday a couple months back. A nice reebok one. I used to use this little thing I had and jammed everything into it lol. A lot better with a new bigger one.

 

[franchise24]

My wife bought me a new one for my bday a couple months back. A nice reebok one. I used to use this little thing I had and jammed everything into it lol. A lot better with a new bigger one.

I need to get a smaller one but not to small. I back my squat shoes deadlift shoes, bands, compression cuffs, belt, wrist and knee wraps. Shit I should just leave it at the gym locked in the closest. lol

 

[franchise24]

04/17/2017

Competition Squat:
135 1x10 no sleeves
225 1x5 no sleeves
315 1x3 no sleeves
365 1x1 no sleeves
405 1x1 sleeves
455 1x1 sleeves
495 1x1 wraps

High Bar Squat:
315 4x10

I decided to skip lower body accessory day today. After I got down with my sets of 315. This kid wanted to use the power rack for rack pulls. Looked like he was on two scoops to many pre-workout.

Anyway I was getting all my shit together and into my bag and this faggot decides to unload all 3 plates from one side leaving 3 plates on the side of the bar that I was sitting by. Fucking bar and the 3 45lb plates hit my fucking thigh. I was so pissed I got up and walk out of the room. Then came back in calm and he apologized. First instinct was to grab a resistance band and wrap it around is fucking necking dragging all through the gym.

Lucky for me the bar and weights hit my tear drop. So I know it will bruise some and get stiff. Fucking noob.

 

[insaiyan93]

Getting that boost does help!


BTW going to give those squat shoes some use this week, and I got a powerlifting belt coming as well.

decent belt makes a world of difference.

I just need a gym bag. I am using my military duffle bag. Shit is pretty huge. But I load everything into it.

I got my old high school basketball duffle, no idea how I've managed to hang on to it through all the years and moving across country and moving 4 times lol

 

[franchise24]

I forgot to mention that I widened my squat stance. I'm usually shoulder width. I went wider today and will be toying with this for a few weeks. Didn't feel to bad.

 

[MindlessWork]

I forgot to mention that I widened my squat stance. I'm usually shoulder width. I went wider today and will be toying with this for a few weeks. Didn't feel to bad.

Sometimes stance can be a game changer.