Franchise24 training log 2016/2017

[franchise24]

06/15/2017

3 count paused Squat:

1. 145 1x5
2. 235 1x5
3. 285 1x3
4. 325 3x5 RPE 7

Chest Supported Rows:
90 3x20

Lat Pulldown:
150 3x20

Today's squat session was roughly 70% of what I did for my comp squat on Monday. I actually felt really good today. I felt fresh.

I've analyzer my lifts and I believe I have found all the variables that have lead to my left shoulder and elbow tweaks.

Let's start with low bar squat. I had the bar placed to low. So with heavy loads and trying bend the bar over my back to keep lats tight, keep upper back tight. Forced my shoulder into external rotation that I wasn't capable of. Which led to some scapula issues that would radiate to my anterior Delts.

From here is when I started to lose my bench groove and bar path, which only made the issue worst. I focused today on bar placement on the squat. I still could go up a bit higher but it felt much better on my shoulders today.

 

[franchise24]

Today was supposed to be squats. I took the day off. Feeling a bit sick.

Long weekend painting the old house getting it ready to be rented out. And still settling in to the new house. My kids will be here Thursday.

My shoulder feels fine. I'm contemplating on scratching the mock meet and just testing my 1 rep max in each lift on separate days.

This is all depending on how my shoulder feels. I might just test squat and deadlift.

I should be go to go tomorrow.

 

[Gobuckeyes0122]

Today was supposed to be squats. I took the day off. Feeling a bit sick.

Long weekend painting the old house getting it ready to be rented out. And still settling in to the new house. My kids will be here Thursday.

My shoulder feels fine. I'm contemplating on scratching the mock meet and just testing my 1 rep max in each lift on separate days.

This is all depending on how my shoulder feels. I might just test squat and deadlift.

I should be go to go tomorrow.

Good luck. And if your not feeling it, wait a couple more days. Better safe than sorry.

 

[franchise24]

Good luck. And if your not feeling it, wait a couple more days. Better safe than sorry.

Yeah I won't push it. I'll scratch the bench if my shoulder is still acting up.

 

[franchise24]

06/20/2017

Competition Squat:
145 1x5 Paused
235 1X3 Paused
285 1x3
325 1x3
375 1x1
415 1x1
465 1x1
495 1x2 RPE 8

Everything felt light, smooth and good. Only issue is I feel like I am catching a little cold. I didn't want to tax my body to much. Next Week I will do 3 reps @495 Following week I will jump up to 510 and see if I can get a double.

 

[franchise24]

06/22/2017

Competition Bench:
135 1x5
225 1x5
275 1x3
315 1x1
335 1x1
365 1x1
385 1x1
405 1x1 RPE 9
365 3x3 3 count pause.

My shuolder started feeling great after hitting 405. After 405 I felt like I was just getting warmed up. I opted for a little more volume instead of increasing the intensity. Since I still believe my shoulder is still not 100%.

 

[franchise24]

06/24/2017

Competition Deadlift Stiff Bar:

1. 135 1x5
2. 225 1x5
3. 315 1x3
4. 365 1x1
5. 405 1x1
6. 455 6x3 RPE 8.5

RDL'S:

1. 225 5X8

Lat Pulldowns:

1. 180 4x20

Neutral Grip Long Bar Seated Row:

1. 160 4x15

 

[franchise24]

06/26/2017

Competition Squat:

1. 145 1x5
2. 235 1x3
3. 325 1x3
4. 415 1x1
5. 465 1x1
6. 495 3x3 RPE 9

Hamstring Curls:

1. 80 1x15
2. 110 3x12

Pendlay Rows:

1. 135 1x10
2. 185 1x5
3. 225 1x5
4. 255 5x5

Lat Pulldowns:

1. 120 1x20
2. 160 4x20

FacePulls:

1. 70 1x20
2. 100 2x20

Overall Workout felt good. 4 weeks away from testing out/mock meet. I have learned a few things this training cycle.

1. I was beginning to peak during week 8
2. 20 week training/AAS cycle wasn't planned out appropriately
3. I should have taking at least 4 deload weeks
4. Body is feeling beat up from the long training cycle
5. I didn't stay in my volume phase/wave long enough

Lessons learned. Still feeling strong. And definitely stronger than I was a year ago.

 

[franchise24]

This week has been a hell of week. I had to go into our other house to help my brother-in-law and father in law finish the painting and some other things. I'm little upset being that we paid a small fee for the job to get done.

Now the sympathetic part of understands the father in law is older. Brother works a 3-11 shift then comes to paint. And home Depot has the color code we've been using but some how fucked from the first batch of paint to the last two batches. So we had to repaint 3 rooms.

From May until now it's been difficult getting on routine. I say all that to say I'll be back in tonight to hit chest.

 

[ickyrica]

From May until now it's been difficult getting on routine. I say all that to say I'll be back in tonight to hit chest.

same here dude. Life has a funny way of getting in the way.

 

[franchise24]

same here dude. Life has a funny way of getting in the way.

Yeah it does. I have 4 weeks left and it's been a struggle. But the goof thing is that I did get a nice squat session in on Monday. And my shoulder has been giving some time off. I just want to be able to hit 425 bench at the end of it all. Even-though early on in the training cycle I was almost certain I could have gotten close to 455. My squat and bench have gone up significantly. My deadlifts I won't say I am disappointed because it has gone up. But I some technical flaws have left some weight on the floor. I have been working on them so we will see.

 

[franchise24]

06/30/2017

Great fucking workout early this morning. Shoulders and elbows felt great. I left elbow still feels a little tight and when I squeeze it I can feel it radiate into my shoulder. But all the prehab stuff, like flossing the elbow and shoulder, lacrosse ball between pec and shoulder, lacrosse ball to rear delt where lats insert into the armpit, and stretching all have helped and only hitting bench once a week for the last two weeks and even taking it easy on the days I did bench have all paid off so far.

Finally got an appointment to see a physiotherapist at one of the Atlanta Falcons treatment centers. I will get some ultrasound treatments to those trouble areas to help break up the adhesions. Now to today's workout.

Competition Bench:

1. 135 1x10
2. 225 1x5
3. 315 1x5
4. 335 1x3
5. 365 1x1
6. 375 1x1
7. 375 1x3 RPE 9
8. 375 1x6 Sling Shot
9. 315 3x4
10. 275 3x7

Chest Supported Rows/4 Plates:

1. 1x20
2. 1x15
3. 1x10

 

[franchise24]

06/03/2017

So finally have our other house for rent. After weeks of working on two houses painting and getting shit in order. I can now focus on my training again, the way I had it planned out.

Competition Squat:

1. 145 1x5
2. 235 1x3
3. 325 1x3
4. 415 1x3
5. 465 1x1 With belt and wraps
6. 505 2x3 RPE 9/ With belt and wraps
7. 555 10 Second Static/Squat Stand Up/Hold
8. 575 10 Second Static/Squat Stand Up/Hold

 

[pitbull]

today is 7-3 lol

 

[franchise24]

today is 7-3 lol

You are correct. I'm a month behind. Thank you.

 

[franchise24]

Like @pitbull said. I made a mistake with my date. Today's workout is supposed to read July 3rd 2017. I'm a month behind.

 

[ickyrica]

Like @pitbull said. I made a mistake with my date. Today's workout is supposed to read July 3rd 2017. I'm a month behind.

Sometimes I write the wrong year on paperwork I'm in the club lol

 

[franchise24]

Sometimes I write the wrong year on paperwork I'm in the club lol

Yeah June seemed to gone by pretty fast for me. I'm still in June in my mind. Lol.

 

[pitbull]

summer has come on late, and now it is already july, 8 weeks left till we start winter bulking

 

[franchise24]

07/04/2017

Competition Bench:

1. 135 1x10
2. 225 1x5
3. 315 1x3
4. 335 6x3 RPE 8

Pendlay Rows:

1. 135 1x10
2. 185 1x5
3. 225 4X8