Franchise24 training log 2016/2017

[insaiyan93]

I'm retired from the army. My body is used to early mornings. I prefer to go later in the day to the gym. I'm in Grad school and my semester is over. My plan is to keep my daughter home with me every Friday until I start back up in school. So I need to hit the gym early and get back before my wife heads to work. I can't miss a workout. I'll go to bed around 11 tonight and just will myself up out of the bed. LOL!!!.

Ahhh i see! Well good on ya, i only go in the a.m cuz its my only option haha. Im a grumpy bitch in the morning lmao

 

[franchise24]

Ahhh i see! Well good on ya, i only go in the a.m cuz its my only option haha. Im a grumpy bitch in the morning lmao

I'm grumpy in the am. I don't like to talk for about an hour.

 

[franchise24]

Friday December 23rd 2016

My usual foam foam rolling and lacrosse ball work along with internal and external rotations, banded pull aparts and banded shoulder dislocations.

Barbell Bench Press:
Warm up sets:
Bar Close grip 1x5, regular grip 1x5, wide grip 1x5
135 1x10
225 close grip 1x5
275 close grip 1x3
315 close grip 1x1
315 wide grip 1x1

Working sets:
Sling shot: 365 3x3 regular grip
315 3x4 paused
275 2x5 paused

I superseded cable crossovers with dips:
Cable crossovers/Dips:
30 2x15/bodyweight 2x15
Cable crossover lowest postion/ Weighted Dips 45lb:
30 2x15/2x12

 

[franchise24]

Saturday December 24th

After speaking with @Perrin Aybara and @RodgerThat they came up with a program for me that I will be switching to on Monday. I finished this training week off today with Squats and back work:

Warm ups was hip circle side steps hip circle body weight squats emphasizing on spreading the floor. Foam rolled back lower back quads hamstrings glutes and IT band.

Squats:
Warm up:
135 1x5
225 1x5
315 1x5
335 1x3

355 3x6

Back:
Wide grip pull ups:
3x10

Chest supported row:
3x12

Close grip lat pulldown:
3x12

Close grip seated row:
3x12

GHR:
3X12

 

[franchise24]

December 26th 2016

Deadlift:
Warmup:
135 1x10
225 1x5
315 1x3
405 1x1

Working sets:
455 1x2 @ RPE 9
405 1x2 @ RPE 7
430 1X2 @RPE 8
455 1X2 @RPE 9

Front Squat:
Warm up:
135 1x10
225 1x5

Working sets:
230 1x8 @ RPE 8
240 1X8 @ RPE 9

Deficit Deadlift:
375 3x5 @ RPE 8
385 2X5 @ RPE 9

After this 9 week block of training I plan to test my 1 RM on Squat, Bench, Deadlift, Front Squat and Overhead Press. Then I will create specific RPE charts for each lift. This will allow me to tailor the RPE charts specifically to me and my lifts. This program was created for me by @Perrin Aybara and @RodgerThat. I want to say thank you and Happy Holidays.

 

[franchise24]

Today was 30 minutes LISS and mobility work.

I also got my lab results back and I must say clomid is the shit. On 150mgs a week of clomid. 50mg on Monday, Wednesday and Friday.

Total test: 891 ng/ml
Free Test: 33.3 pg/ml this was high.
E2: 24.9

I am glad with these reports.

I have been off my script trt for over two months now.

 

[Wunderpus]

Don't hate till you try it, y'all ever squatted in these?

 

[franchise24]

Don't hate till you try it, y'all ever squatted in these?

No have you ever squatted in those? My wife has a pair. LOL!!!

 

[Wunderpus]

No have you ever squatted in those? My wife has a pair. LOL!!!

Due to a pending lawsuit, I am not at liberty to tell you.

 

[franchise24]

Due to a pending lawsuit, I am not at liberty to tell you.

Understood

 

[Leancuisine]

I'm grumpy in the am. I don't like to talk for about an hour.

I'm the same way... was driving to the gym around 6am the other day, was still low light and I saw 4 pogs running in an abortion of a formation. One was wearing all winter PT, and the other 3 summers, all with the cross body PT belt. Pissed me off, almost felt obligated to correct them.

I just read through your log. Strong dude... nice volume and intensity too.
Didn't know you were retired. 11B?
I finally got my GI bill figured out and am starting school 9 Jan.

 

[franchise24]

December 28th 2016

Competition Bench:
Warm Up:
135 1x10
225 1x5
255 1x5

Working Sets:
270 1x8 @ RPE 8
275 1X8 @ REP 9

Three Count Paused Squat:
Warm Up:
135 1x10
225 1x5
315 1x5
335 1x3

Working Sets:
365 1x3 @ RPE 8
385 1X3 @ RPE 9

Three Count Paused Bench:
280 1x5
285 1x5

I had to adjust for paused bench. First time truly doing paused benching with higher intestines. This was my baptism by fire. It was rough but I hit all my reps. Once this block of training is complete I will customize the RPE chart to fit my lifts.

 

[franchise24]

I'm the same way... was driving to the gym around 6am the other day, was still low light and I saw 4 pogs running in an abortion of a formation. One was wearing all winter PT, and the other 3 summers, all with the cross body PT belt. Pissed me off, almost felt obligated to correct them.

I just read through your log. Strong dude... nice volume and intensity too.
Didn't know you were retired. 11B?
I finally got my GI bill figured out and am starting school 9 Jan.

Glad you got the GI Bill squared away. Dealing with the VA can be a pain in the ass. Lol at the POGS. I started off as 88M. I then went to Selection failed the first time and a year later I went back and got selected.

 

[Leancuisine]

Glad you got the GI Bill squared away. Dealing with the VA can be a pain in the ass. Lol at the POGS. I started off as 88M. I then went to Selection failed the first time and a year later I went back and got selected.

Yeah VA isn't too organized yet. That VONAPP thing made it very easy though.

Thatta boy, good for you. Lots of people dumped selection before the Q course because of the length.
I went RASP, 8 weeks in and out.
Best times of my life. Glad to see more vets coming in. With Rodger and Perrin you've got some great knowledge and experience for power lifting.

 

[franchise24]

Yeah VA isn't too organized yet. That VONAPP thing made it very easy though.

Thatta boy, good for you. Lots of people dumped selection before the Q course because of the length.
I went RASP, 8 weeks in and out.
Best times of my life. Glad to see more vets coming in. With Rodger and Perrin you've got some great knowledge and experience for power lifting.

Thanks bro. I always recommend special units for males in the military. There is no better place to be than with a SPEC Ops team in the military. Which Ranger Batt were you with?

 

[Leancuisine]

Thanks bro. I always recommend special units for males in the military. There is no better place to be than with a SPEC Ops team in the military. Which Ranger Batt were you with?

3rd. Had some grand ol times in downtown Columbus.....

 

[franchise24]

I was down there for a few years. I'm actually still close to Columbus. I love that place.

3rd. Had some grand ol times in downtown Columbus.....

 

[Leancuisine]

I was down there for a few years. I'm actually still close to Columbus. I love that place.

I love it too. Lots of nostalgia there and Calloway gardens.
I'm about 90 minutes away from there. Ended up sticking around there too. Almost actually moved just outside Benning, but my wife wanted to live closer to ATL

 

[franchise24]

I love it too. Lots of nostalgia there and Calloway gardens.
I'm about 90 minutes away from there. Ended up sticking around there too. Almost actually moved just outside Benning, but my wife wanted to live closer to ATL

Nice my wife and I are about 15 minutes away from Atl. We go to Callaway often. Especially for the Christmas lights.

 

[Matty19D]

Comin in late to this one but I'm IN brother, glad I found this franchise24. lol'ED at POG, haven't heard that term in years haha looking strong bro, I'm doing a similar routine but still going for aesthetics too. Gotta take it easy on the low back, but I'll still be after some heavy weights