Franchise24 training log 2016/2017

[franchise24]

Hope that helps. We need to do a write up on doing your first meet and get it stickied.[/QUOTE]

That helped a ton. Along with the input from others. @theprodgicalson pointed me in the right direction for the Bully Yoga. Thanks again.

 

[franchise24]

My warm up is similar to Rodger's lots of stretching and getting warm but just enough with the weights to get me prepped for my first attempt.

Bench warm up would go something like below
135x5
185x4
235x2
285x1
325x1

attempts would be something like 365, 390, 405

deadlifts I warm up very little for as you are already warm from your first two lifts and being in a crowded room half the day.
my deadlift warm up is something like below
225x3
315x1
405x1

My first deadlift attempt I generaly treat like my final warm up and would be about 495, then 530-535, last 575 or so.

Don't be afraid to use Wendler's recommendations for your first meet attempts which are 85% of your target max for 1st, 92.5% for 2nd, 100% for final.

Flights are generally 10 to 12 lifters so approximately 10 to 15 minutes between attempts.

Yes to food and lots of it for me. I generally bring 3 peanut butter and jelly sandwiches. A full bag of trail or chex mix, almonds, apples. Most importantly make sure you have plenty to drink. I bring a 24 pack of water plus gatorade and a few cokes for caffeine.

Plenty of food and staying hydrated to keep the energy levels up for me. I try to conserve my energy between lifts sometimes even taking a short nap between lifts if there are lots of flights but you aren't likely to be able to pull that off in your first couple of meets.

Thank you @Masters Power.

 

[franchise24]

Today was active recovery. I have worn my Bowtie for at least 90% of the day. Foam rolled, SMR, stretching and and flossing my forearms and shoulders. Honestly working on keeping the mobility train going. I've gotten my hips to open up, now to maintain that and get my shoulders to get aligned.

 

[Kakarot]

Today was active recovery. I have worn my Bowtie for at least 90% of the day. Foam rolled, SMR, stretching and and flossing my forearms and shoulders. Honestly working on keeping the mobility train going. I've gotten my hips to open up, now to maintain that and get my shoulders to get aligned.

I think I'm going to have to get one of these. Did you get the formal? Oh yeah I'm also subbed for dat der knowledge

 

[Kakarot]

Can't help with a template, but any of us could point you in the right direction for coaching.

1.) Same as the warming up for max attempts at the gym. Minimal deadlift warm-up since you're warm from squats.

2.) I warm up to about 90-95% of my first attempt.

3.) First attempts are weights I could hit for a triple any time without question.

4.) Second attempts are weights I could hit for a double any time without question. Third attempts are PRs based on how the second attempt felt.

5.) Between attempts could be like 5 minutes to like 20 minutes. Between lifts could be an hour or a few hours. Depends on meet size.

6.) Yes, tons of food and drink. Gonna be there from 6-12 hours. Would be a rough day on an empty stomach.

7.) Last meet was my first one pinning TNE before.

8.) Hotel

9.) Eat plenty of carbs and stay hydrated. Don't start the day with sugary or caffeinated drinks to avoid the crash. Save them for after bench. Also don't get emotional or excited, too long of a day for that. I only get hyped and use ammonia on my third attempts for the energy conservation. If you've chosen your weight properly on your first and second attempts there's absolutely no need to get hyped or excited. You should be able to pull a single at RPE 8 or RPE 9 at any time without question. Only get emotionally invested in your third attempts because the first two should be certainties.

Hope that helps. We need to do a write up on doing your first meet and get it stickied.

Agreed on the meet prep stickie!!

 

[franchise24]

I think I'm going to have to get one of these. Did you get the formal? Oh yeah I'm also subbed for dat der knowledge

Yeah I got the formal. I actually have two. One is a size Large and the XL. I wear the Large when driving around the house. And all my exercises. Then when it gets to tight I switch to the XL. Even after switching I have to take it off every 2-3 sets to get some relief. lol

 

[Kakarot]

Yeah I got the formal. I actually have two. One is a size Large and the XL. I wear the Large when driving around the house. And all my exercises. Then when it gets to tight I switch to the XL. Even after switching I have to take it off every 2-3 sets to get some relief. lol

Feel like it's helping? I slouch a bit when I'm not mindful of it if this works it'd be great.

 

[Perrin Aybara]

Agreed on the meet prep stickie!!

I'll see what I can do.

 

[franchise24]

Feel like it's helping? I slouch a bit when I'm not mindful of it if this works it'd be great.

I don't slouch as much as I used to. My shoulders are still anteriorly rotated a bit. I feel like it is helping. I believe like with anything else you have to be consistent with it to reap the benefits. When I first got it I had it on 90%-95% of the time. I noticed myself shoulders were getting into proper alignment and especially when I am driving or sitting typing on my computer. It keeps me from slouching forward. The formal one has some tension to it. Especially if you have on that is a little small. I am wearing the large now. I'll have to take it off in about 5-10 minutes.

If you decide to take the plunge use it during every workout, using while watching tv and typing on the computer. After a month you will be a bowtie shill.

 

[Kakarot]

I don't slouch as much as I used to. My shoulders are still anteriorly rotated a bit. I feel like it is helping. I believe like with anything else you have to be consistent with it to reap the benefits. When I first got it I had it on 90%-95% of the time. I noticed myself shoulders were getting into proper alignment and especially when I am driving or sitting typing on my computer. It keeps me from slouching forward. The formal one has some tension to it. Especially if you have on that is a little small. I am wearing the large now. I'll have to take it off in about 5-10 minutes.

If you decide to take the plunge use it during every workout, using while watching tv and typing on the computer. After a month you will be a bowtie shill.

Cool man thanks. Gonna have to order one.

 

[Perrin Aybara]

Agreed on the meet prep stickie!!

Your First Meet

Took a stab at it.

 

[franchise24]

Your First Meet

Took a stab at it.

I glanced at it. I'll read it thoroughly in a few. Looks good hopefully you get it stickied.

 

[MindlessWork]

Feel like it's helping? I slouch a bit when I'm not mindful of it if this works it'd be great.

Same here...I tend to slouch, thanks to the evils of working a desk job in front of a computer

The Formal will be of help to me too.

 

[franchise24]

As I sit here typing and thinking of todays workout. I am on my 4th meal. It's shake but the other 3 have been whole foods. I am sick of stuffing my face. I said I was taking this bulk slow. And I am up to 226. I am at 2780 calories 526 carbs 148 grams of protein and about 40g of fat. after this meal I slow down on carbs eat a little more protein to get over 200g and get some fat from some avocados and some virgin olive oil.

I have a few hours to shit some of this food out, before I hit the gym. Wouldn't be cool to shit my self while squatting or shard in my pants.

 

[franchise24]

04/20/2017

Was supposed to be 3 count paused squat 405 8x3. That was a joke. I wore my sleeves worked up to 405 and bar speed was moving like pound water. The weight that fell on my thigh fucked up, what started as a good week.

I figured if I used wraps that it would add some more compression. That didn't do much either. So after 3 sets of shit, I wrapped it and left. I will be taking the rest of the week off from the main lifts. I will go in tomorrow, do some LISS, upper body accessory work and mobility work.

I should be back in the saddle on Monday with out any issues.

 

[Gobuckeyes0122]

As I sit here typing and thinking of todays workout. I am on my 4th meal. It's shake but the other 3 have been whole foods. I am sick of stuffing my face. I said I was taking this bulk slow. And I am up to 226. I am at 2780 calories 526 carbs 148 grams of protein and about 40g of fat. after this meal I slow down on carbs eat a little more protein to get over 200g and get some fat from some avocados and some virgin olive oil.

I have a few hours to shit some of this food out, before I hit the gym. Wouldn't be cool to shit my self while squatting or shard in my pants.

What do you normally aim for on your protein intake when bulking? Or just in general.

 

[franchise24]

For protein I go no further than what I weigh. 220-225. Once I start gaining more weight I stay in that range as well. Carbs and calories. I usually make it my business to get most of my carb and calorie intake between 5am to 1pm. At the very minimum get the majority of my calories at those hours. It's fuels me for the day, and workout.

 

[franchise24]

Another I've notified at the gym is we have this new guy that started coming in. He's strong and claims to be natty which I believe. He has been squatting everyday for over 400 days. From his claims he has gotten stronger which I believe as well. I squatted everyday for a month last while on trt and my squat went up.

He wants to compete but has no rhyme or reason for doing what he's doing other than ego. All main lifts he is always working up to a 1 rep TM.

I have tried to explain to him about recovery, variation, the other lifts. He has listened minimumly.

While we are there at the same time he takes up a lot of my time asking questions I've given answers to. And it throws my workout off.

It's more like his energy levels just take from mine.

Next week I'll be up at 4 am having my first meal, 6 am second meal, 8 am third meal 10 am gym. I can't be in the gym same time with him. Unless I'm finishing up and he's just getting there.

 

[franchise24]

Since I'm shutting down until Monday. I decided to donate some blood.

 

[franchise24]

Finally about to donate this blood.

BP 112/78
Resting pulse 66
Iron levels 14.6

This is on a high dose cycle.