Franchise24 training log 2016/2017

[franchise24]

I hope you get that elbow and shoulder straightened out.
Well I'm off to bed for another hour. lol probably be back on a hour from now.

Some rest from pressing will get it back. I'll be up in a few hours myself.

 

[ickyrica]

I'm gonna get one of those Mexican wrestling masks so my face is hidden. Problem solved!

 

[franchise24]

I'm gonna get one of those Mexican wrestling masks so my face is hidden. Problem solved!

[emoji23] [emoji23] [emoji23]

 

[franchise24]

06/05/2017

Competition Squat:

1. Bar 1x10
2. 135 1x5
3. 225 1x3
4. 315 1x3
5. 365 1x1
6. 405 1x1
7. 465 3x3 RPE 9.5

All warm up sets were done raw no belt. Belt was added at 405. 465 was with wraps and belt.

Reverse Band Squat Green Medium Band:
545 3x3

Deadlift:
135 5x5

Deadlift was added to work on form and technique.

GHR:
4x12 body weight.

Seated Leg Curls:
130 4x12

Squats were hard today. I got smoked. I stretched afterwards, got home jump in the hot jetted tub. Then showered and stretched a bit more.

 

[franchise24]

06/06/2017

Competition Bench:

1. 135 1x5
2. 225 1x5
3. 315 1x3
4. 325 1x3
5. 345 2x3 RPE 8

Banded Deadlift/Light Band:

1. 135 2x5
2. 225 1x7
3. 315 2x5

Reverse Band Deadlift/Green Medium Band:
455 Bunch sets of 3

I was suppose to finish with a bench supplement. Even-though My left shoulder and elbow felt better yesterday I cut the supplemental bench workout. It was going to be reverse band bench.

I did practice technique the whole time deadlifting. Getting tight, engaging lats and exaggerating the loading of my glutes. I can definitely feel my glutes did work yesterday. I recorded the session and form was definitely better. Forward lean on the start of the pull only happened a few times. @RodgerThat.

I will tone it down some on bench days to let my left shoulder and elbow heal up. With some mobility work, SMR and flossing. I should be good be next week.

 

[franchise24]

06/08/2017

Squatted in flats today. I tried the Metcons today. On Monday I will try my Sabo Deadlift shoes. I felt much more explosive in flats. Bar path was right on cue.

3 Count Paused Squat:

1. Bar 1x10
2. 135 1x5
3. 225 1x3
4. 275 1x3
5. 315 1x3
6. 365 3x5 RPE 7
7. 405 2X3 RPE 8

Lat Pulldowns:
150 3x15

Seated Horizontal Rows:
130 3x15

Seated Dumbell Press:
40 3x20

Lateral Raise:
15 3x20

Hammer Curls:
15 3x20

Face Pulls:
70 1x20
100 1x20
130 1x15

Back Extensions with Red Mini Band:
3x10

I felt much stronger today with my squats than I did at the beginning of the week. Great session. Time to shower eat and sleep.

 

[Gobuckeyes0122]

06/08/2017

Squatted in flats today. I tried the Metcons today. On Monday I will try my Sabo Deadlift shoes. I felt much more explosive in flats. Bar path was right on cue.

3 Count Paused Squat:

1. Bar 1x10
2. 135 1x5
3. 225 1x3
4. 275 1x3
5. 315 1x3
6. 365 3x5 RPE 7
7. 405 2X3 RPE 8

Lat Pulldowns:
150 3x15

Seated Horizontal Rows:
130 3x15

Seated Dumbell Press:
40 3x20

Lateral Raise:
15 3x20

Hammer Curls:
15 3x20

Face Pulls:
70 1x20
100 1x20
130 1x15

Back Extensions with Red Mini Band:
3x10

I felt much stronger today with my squats than I did at the beginning of the week. Great session. Time to shower eat and sleep.

I love squatting in my sabo's.

 

[franchise24]

I love squatting in my sabo's.

I'm going use them on Monday. See how I like them.

 

[theprodgicalson]

Personally i think the Sabos would be better.
flatter with more of a non cushioned sole.

 

[franchise24]

Personally i think the Sabos would be better.
flatter with more of a non cushioned sole.

I did notice just a bit more heel height on the metcons. I'll be squatting in the Sabos on Monday.

 

[franchise24]

I tried going in to the gym early this morning.

Competition deads
3 count paused bench
Deadlift Supplement.

Man I got to 400 on deads and I couldn't even pull it off the ground.

I stopped their

Moved to bench

Go up to 315 and struggled with one rep. Fucking hilarious.

I called off the training. And decided that my body hadn't recovered from Squats on Thursday. I've been pushing hard on my squats.

So recovery eat good sleep good and back at it on Monday.

The programming is solid. But once I hit 40 this year I'm having to relearn my body and how long it takes for me to recover. I need more recovery at this age. Or Squat heavy deadlift light one week and flip it the next week.

I'm also learning that doing heavy singles for me now provide as much gains in strength than doing doubles and triples.

Something I will need to consider for next training cycle.

Always open to advice @Perrin Aybara @theprodgicalson @Docd187123 @RodgerThat. I do plan on hiring coach. Later this or early next. I have to plan it right. With my due in October I don't want to hire coach and not be able to give it 100%.

 

[Gobuckeyes0122]

I tried going in to the gym early this morning.

Competition deads
3 count paused bench
Deadlift Supplement.

Man I got to 400 on deads and I couldn't even pull it off the ground.

I stopped their

Moved to bench

Go up to 315 and struggled with one rep. Fucking hilarious.

I called off the training. And decided that my body hadn't recovered from Squats on Thursday. I've been pushing hard on my squats.

So recovery eat good sleep good and back at it on Monday.

The programming is solid. But once I hit 40 this year I'm having to relearn my body and how long it takes for me to recover. I need more recovery at this age. Or Squat heavy deadlift light one week and flip it the next week.

I'm also learning that doing heavy singles for me now provide as much gains in strength than doing doubles and triples.

Something I will need to consider for next training cycle.

Always open to advice @Perrin Aybara @theprodgicalson @Docd187123 @RodgerThat. I do plan on hiring coach. Later this or early next. I have to plan it right. With my due in October I don't want to hire coach and not be able to give it 100%.

I'm 37 and have learned I need more recovery time after squats too. Shit I need it after every workout actually especially while cruising I do. When I was on tren I could tell I recovered fastened and could squeeze an extra day in of squats but I can't now.

 

[franchise24]

I'm 37 and have learned I need more recovery time after squats too. Shit I need it after every workout actually especially while cruising I do. When I was on tren I could tell I recovered fastened and could squeeze an extra day in of squats but I can't now.

I was good up until I turned 40. In the off-season, I'm going to get my body adapted to more volume. See if I can accomplish something. Maybe if l overload my CNS, I won't recover faster, but my body would have adapted from one session to the next as I move into an intensity block.

 

[Gobuckeyes0122]

I was good up until I turned 40. In the off-season, I'm going to get my body adapted to more volume. See if I can accomplish something. Maybe if l overload my CNS, I won't recover faster, but my body would have adapted from one session to the next as I move into an intensity block.

Worth a shot. Sometime here in the future I'm going to take a month or 2 off from lifting heavy to something like that. More reps, more volume, lighter weights

 

[franchise24]

Worth a shot. Sometime here in the future I'm going to take a month or 2 off from lifting heavy to something like that. More reps, more volume, lighter weights

I'm a firm believer we can get our bodies to adapt to anything.

So if my I want to work on my deadlift. I'll deadlift everyday. One heavy day one moderate day one light or speed day. Deadlift variations, banded, reverse band, deficit, RDL, SLDL.

Bench and squat the same thing. That's what iove about RPE. My last sessions of the the last two weeks I've scratched bench because my shoulders and elbows felt beat up.

But my diet hasn't been consistent since me moved into our house. Seems like something new going on everyday. But I started this morning good. I've been missing my mark on my daily carb intake and my it shows in my workouts.

 

[MindlessWork]

I'm a firm believer we can get our bodies to adapt to anything.

So if my I want to work on my deadlift. I'll deadlift everyday. One heavy day one moderate day one light or speed day. Deadlift variations, banded, reverse band, deficit, RDL, SLDL.

Bench and squat the same thing. That's what iove about RPE. My last sessions of the the last two weeks I've scratched bench because my shoulders and elbows felt beat up.

But my diet hasn't been consistent since me moved into our house. Seems like something new going on everyday. But I started this morning good. I've been missing my mark on my daily carb intake and my it shows in my workouts.

Hang in there brother, things will find their groove again and get smoother. You just moved and that was stressful enough.

 

[franchise24]

Hang in there brother, things will find their groove again and get smoother. You just moved and that was stressful enough.

Once I find my groove, my new born will have arrived. Lots going in the up coming months. But I'll work around it and do better in my preparation.

 

[franchise24]

06/12/2017

Competition Squat:
145 1x5
235 1x3
285 1x3
325 1x1
375 1x1
415 1x1
465 7x2 RPE 8

All warm up sets were done beltless in sleeves. Working sets done with belt and wraps. Overall this session felt much better than last weeks comp squat session and this week was 10 pounds heavier. I pulled the trigger on the Texas Squat Bar. I sometimes forget that it is a 55lb bar. Next week I will go up 10 pounds again. Goal is to hit 475 for triples.

 

[franchise24]

I forgot to mention I used the Sabos to squat in. Felt good.

 

[franchise24]

06/13/2017

Competition Bench:

1. 135 1x5
2. 225 1x3
3. 275 1x3
4. 315 1x1
5. 335 1x1
6. 355 4x3 RPE 8

Deficit Deadlift:

1. 135 1x5
2. 225 1x3
3. 275 8x3 RPE 7

Chest Supported Rows:

1. 45 1x20
2. 90 2x15

Face Pulls:

1. 70 1x20
2. 80 1x20
3. 100 1x20

Shoulder and Elbow felt a little better today. Target weight, sets and reps for bench was 365 3x3 @RPE 9. Elbow and shoulder are not ready for that yet. I should have that ironed out real soon.