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Franchise24 training log 2016/2017

Ironlord said:
I hear ya... I'm all over the place with my workouts... Sometimes 5am, sometimes noon, sometimes 5pm or later... All depends on my schedule.

Its rough to judge progress when you know you are going to have a better workout in the afternoon after having a few meals, versus in the early morning when you haven't eaten anything..
Click to expand...
Yes sir very true. I have been doing lots of static holds with over 100% of my 1 rep max this last month. Let's see how that carries over after this upcoming week I should be well rested. This upcoming week I will do heavy squat walk outs.
 
franchise24 said:
Yes sir very true. I have been doing lots of static holds with over 100% of my 1 rep max this last month. Let's see how that carries over after this upcoming week I should be well rested. This upcoming week I will do heavy squat walk outs.
Click to expand...

Never really done a lot of static holds, but I can see heavy walkouts carrying over well. Even just mentally it gets you used to having that weight on your back.
I've done simulated yoke walks in a cage, and those are great for overloading your max...
 
Ironlord said:
Never really done a lot of static holds, but I can see heavy walkouts carrying over well. Even just mentally it gets you used to having that weight on your back.
I've done simulated yoke walks in a cage, and those are great for overloading your max...
Click to expand...
Wish my gym had a yoke. I have my own bars stored at the gym. I am putting together all the stuff I want for my home gym now.
 
franchise24 said:
Wish my gym had a yoke. I have my own bars stored at the gym. I am putting together all the stuff I want for my home gym now.
Click to expand...

This is why I said "simulated" yoke walks..

Set up in a cage that has sabre style pins that run from front to back of the cage..
Set those pins so they are maybe one hole under your shoulders, so that when you lift up the bar on your traps, it's barely clearing the pins (obviously you have to put the barbell on the pins before loading it)

Lift it off the pins like you're going to squat, but instead you just march in place... And just like a yoke, if you wobble, you're going to hit the pins (would be the ground with a real yoke), which will cause you to have to balance and stabilize..

I've worked up to a 600lb bar for about 30 nice, steady steps...
 
Ironlord said:
This is why I said "simulated" yoke walks..

Set up in a cage that has sabre style pins that run from front to back of the cage..
Set those pins so they are maybe one hole under your shoulders, so that when you lift up the bar on your traps, it's barely clearing the pins (obviously you have to put the barbell on the pins before loading it)

Lift it off the pins like you're going to squat, but instead you just march in place... And just like a yoke, if you wobble, you're going to hit the pins (would be the ground with a real yoke), which will cause you to have to balance and stabilize..

I've worked up to a 600lb bar for about 30 nice, steady steps...
Click to expand...
That is awesome. Thanks @Ironlord. I will implement this.
 
07/29/2017

Deload just about complete:

Competition Deadlift:
  1. 135 1x10
  2. 225 1x5
  3. 315 3x10
Bent Rows:
  1. 135 1X10
  2. 225 3X10

Pull-Ups/BW:
  • 4X12

Lat Pulldown:
  1. 120 1x20
  2. 160 1x10
  3. 180 1x10
  4. 200 3x10

Seated Close Grip Rows:
  1. 160 1x12
  2. 180 4x15

Touch n Go Bench:
  1. 135 1x10
  2. 225 1x5
  3. 275 1x5
  4. 300 5x5
  5. 315 1x3
  6. 330 1x3

Incline Dumbbell Press:
  • 70 4x12

Close Grip Bench:
  • 225 3x12
High Cable Crossover:
  • 40 4x12
 
franchise24 said:
07/29/2017

Deload just about complete:

Competition Deadlift:
  1. 135 1x10
  2. 225 1x5
  3. 315 3x10
Bent Rows:
  1. 135 1X10
  2. 225 3X10

Pull-Ups/BW:
  • 4X12

Lat Pulldown:
  1. 120 1x20
  2. 160 1x10
  3. 180 1x10
  4. 200 3x10

Seated Close Grip Rows:
  1. 160 1x12
  2. 180 4x15

Touch n Go Bench:
  1. 135 1x10
  2. 225 1x5
  3. 275 1x5
  4. 300 5x5
  5. 315 1x3
  6. 330 1x3

Incline Dumbbell Press:
  • 70 4x12

Close Grip Bench:
  • 225 3x12
High Cable Crossover:
  • 40 4x12
Click to expand...
Deload? ;)
 
07/30/2017

Snatch Grip Deadlift:
  1. 135 1x10
  2. 225 3x8

BW Pull-Ups:
  • 4x13

Seated Chest Supported Rows:
  • 185 3x12

OHP:
  1. 95 1X10
  2. 135 1X5
  3. 155 1X3
  4. 175 1X3
  5. 195 1X3
  6. 205 1X1
  7. 225 1X1
  8. 135 4X8
Lateral Raises:
  • 25 4x12

Face Pulls:
  • 4x130
EZ Bar Curl/Skull Crushers:
105 3x8/3x12

Triceps Pushdown/Cable Crunches/Back Extensions(BW):
120 4X20/130 4X20/4X12
 
theprodgicalson said:
Not a problem guys. Got to address weaknesses to make a total package. Do the stuff we dont REALLY want to do. I just want to lift heavy shit everyday, but neglecting the probably care, maintenance and structure of you body, in my short experience, leads to problems.

this is the guy that i found the drill im going to be doing. the drill isnt listed on the site, but it has alot of good info.
https://smashwerx.com/daily-smash-completion-status/

you can find the drill here
Click to expand...


@theprodgicalson I hope you don't mind me stealing your vid. I just wanted to have this so I can reference to review when I need it.
 
franchise24 said:
Lol. Yeah I usually stay at 355-365. I tell you what though. Doing back work before bench felt so good on my shoulders.
Click to expand...

I have been warming up with some lat pull downs before Bench the last couple months and i really like what its been doing to my bench and joints before pressing. i use light weight for a couple sets of 15

franchise24 said:
@theprodgicalson I hope you don't mind me stealing your vid. I just wanted to have this so I can reference to review when I need it.
Click to expand...

not at all my man, its why i posted it!
 
theprodgicalson said:
I have been warming up with some lat pull downs before Bench the last couple months and i really like what its been doing to my bench and joints before pressing. i use light weight for a couple sets of 15



not at all my man, its why i posted it!
Click to expand...
Thank you. I will incorporate some light back before bench to get things loose and open.
 
07/31/2017

Great overall workout today. Today was day 3 of deadlifting in a row. Saturday was Comp deadlift, Sunday was snatch grip deadlift and today was deficit deadlift. Deadlift felt awesome today.

Comp Squat/Sleeves no belt:
  1. 145 1x10
  2. 235 1x5
  3. 325 1x5
  4. 365 1x3
  5. 415 1x3
  6. 505 Heavy Squat Walk out
  7. 555 Heavy Squat Walk out
  8. 415 3x6 RPE 8
Deficit Deadlift off a 45 pound plate:
  1. 135 1x5
  2. 225 1x5
  3. 315 1x5
  4. 365 1x5
  5. 365 5x3 RPE 8
  6. 405 2X5 RPE 8.5
Deadlift hasn't felt this good in a long time. @theprodgicalson I used those 5 mob drills from that vid you posted earlier and I got on his youtube channel and found a few more mob drills for the lower body that I use before and after. Fucking felt and feel awesome. Thank you sir. Always nice to try new things that will improve my body of work.
 
08/02/2017

Comp Bench:
  1. 135 1x10
  2. 225 1x5
  3. 275 1x3
  4. 315 1x3
  5. 335 1x3
  6. 275 3x6 RPE 7

Close Grip Bench:
  • 225 Honeslty lost count of reps and sets. I am pretty sure I got over 30 reps in total.

OHP:
  1. Bar 1x10
  2. 95 1x10
  3. 115 1x5
  4. 135 1x5
  5. 175 1x3
  6. 205 1x3 RPE 9
  7. 165 5X5 RPE 7
Wide Grip Seated Cable Rows
  • 140 4x12

Lateral Raises:
  • 15 4x15
 
08/03/2017

I honestly blacked out once I got to 315. I did sets of 10,5 and 3. I did a lot or reps. Felt good Third day this week pulling. And my form and technique are feeling great. I also reset after each rep to lock in get tight and engage my lats. Focusing on keeping the bar close to me. So far I am liking the frequency. I feel fresh not beat up. This was my 1st go with RPE/RTS type training. It took some time to understand it. I am still learning my body through RPE and it's finally coming together. Right now I had no intentions on competing this year. But SPF has a meet in September in my neck of the woods. I will be going to that one most likely to get my feet wet.

Comp Deadlift:
135 1x10
225 3x5
315 many reps lost count and just kept lifting.
 
Ickyrica said:
I also blackout sometimes when I workout drunk! Good sessions man!
Click to expand...
LOL!!! I have never tried working out drunk. Must be a blast. Yeah I am liking the frequency. I just have to be careful not to go to high with the intensity. I will play with it. The more I lifted today the loser I got. I feel like I could have kept going forever. LOL!!!
 
I'm cutting back on accessories. Focusing on the comp lifts. I will be setting my attempts up in the upcoming weeks. The only thing I'm a bit concerned with is the monolift. I'm hoping that they have a monolift in the warm-up area so I can get height adjustments just right. Same for bench.

It will the SPF that I'll be competing in. Would love to have someone wrap my knees. And a person to hand off the bar to me on bench.
 
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