Franchise24 training log 2016/2017

[franchise24]

07/06/2017

Skip my workout today. Just feeling a little beat up today. I had my first appointment with my Phyio today. Everything in my shoulder is good to go. Need some more work on mobility. But I will get there. I have some bicep tendonitis in left bicep.Which has been the cause for my shoulder issues in my left shoulder over the last few weeks/months. Everything is getting better. Treatment will be twice a week for a month, which will include stretching and ultrasound. Next workout will be Saturday. I'll post it up once I am done.

 

[franchise24]

07/10/2017

Weight 210

Competition Squat:
145 1x5
235 1x3
325 1x3
415 1x3
465 1x1
505 1x1
525 1x3
595 10 second Static Hold
600 10 Second Static Hold

Life still hectic. Wife's uncle died so we had to travel to the wake on Friday. So training is still going good, but not on schedule like I would like it to be.

 

[MindlessWork]

07/10/2017

Weight 210

Competition Squat:
145 1x5
235 1x3
325 1x3
415 1x3
465 1x1
505 1x1
525 1x3
595 10 second Static Hold
600 10 Second Static Hold

Life still hectic. Wife's uncle died so we had to travel to the wake on Friday. So training is still going good, but not on schedule like I would like it to be.

Nice workout and sorry to hear of your wife's loss. Must been a good bit of travel too.

 

[franchise24]

Nice workout and sorry to hear of your wife's loss. Must been a good bit of travel too.

Not to much travel. About 5 hours total round trip. Just lots of stuff going one after the other.

 

[MindlessWork]

Not to much travel. About 5 hours total round trip. Just lots of stuff going one after the other.

Yes don't blame you. Sucks having many things go wrong.

 

[franchise24]

07/11/2017

Competition Bench:

1. 135 1x10
2. 225 1x5
3. 315 1x3
4. 335 1x3
5. 355 1x1
6. 365 5x5 RPE 8.5

Got into the gym a little later than I wanted to this morning. I had planned on doing some back work. I'll be in the gym early hitting some accessory work.

 

[franchise24]

06/13/2017

Squat for reps:

1. 145 1x10
2. 235 1x5
3. 315 1x3
4. 365 1x3
5. 415 5x5 RPE 8.5

Leg Curls/Leg Extension:
4x15 120/ 4x15 130

Next week is suppose to be my week to test out. SI Joint on the left side is giving me some trouble. Might Deload next week and evaluate how I feel for the following week. I will play this by ear and how I feel.

 

[theprodgicalson]

if i were you i would almost treat this next week as a taper. lessen volume and increase intensity then test the next week or the week after

 

[franchise24]

if i were you i would almost treat this next week as a taper. lessen volume and increase intensity then test the next week or the week after

Will do

 

[franchise24]

06/17/2017

Competition Squat:

1. 145 1x10
2. 235 1x5
3. 315 1x3
4. *415 5 second static hold*
5. *505 10 second static hold*
6. *595 10 second static hold*
7. *645 10 second static hold*
8. 415 5x5 RPE 8.5 With wraps and belt

Leg Extensions/Leg Curls Superset:

1. 150 4x15/130 4x15

I decided to push my deload back to next week and test out/mock meet two weeks from now. My kids will be heading back up north with their mom. I can get back to late morning workouts and have more food in me to power my workouts.Everything felt great this morning. I warmed up thoroughly and SI joint was good to go. NO issues with shoulder or elbow as well. So right now I feel great. I will be stretching lots this week and next week. Plan is double or triple the amount of mobility work the next few weeks. Also I will be doing body weight work as well. Push-ups, Pull-ups, Squats, Air Squats, Walking Lunges and monster walks with the Hip Circle.

 

[franchise24]

07/20/2017

High Bar Squat:

1. 145 1x10
2. 235 1x5
3. 325 1x3
4. 415 3 second static hold
5. 505 3 second static hold
6. 325 5x8 RPE 7.5

Leg Press/16 Plates:

• 4x20

Leg Extensions/ Leg Curls:

• 180 4x15/140 4x12

GHR:

• 4X12

Back Extensions:

• 4x12

Walking Lunges:

• 50 pd Dumbbell 4x50 meters

Step Ups 6 inch box with barbell:

• 135 4x12 each leg

 

[franchise24]

07/22/2017

Competition Bench:

1. 135 1x10
2. 225 1x5
3. 275 1x3
4. 315 1x3
5. 335 1x3
6. 365 1x3 RPE 8.5
7. 335 6x3 RPE 8

Competition Deadlift alternating with snatch grip deadlift. I started with my pinky on the ring for today for snatch grip deadlift.

1. Competition Deadlift alternating with Snatch Grip Deadlift:
2. Comp Deadlift: 135 1x10/Snatch Grip Deadlift 135 1x10
3. Comp Deadlift 225 1x5/Snatch Grip Deadlift 225 1x5
4. Comp Deadlift 315 1x5/Snatch Grip Deadlift 315 1x5
5. Comp Deadlift 365 1x5/Snatch Grip Deadlift 365 1x5
6. Comp Deadlift 405 1x5/Snatch Grip Deadlift 405 1x5 with figure 8 straps
7. Comp Deadlift 455 1x5/Snatch Grip Deadlift 455 1x2 with figure 8 straps
8. Comp Deadlift 505 3x3 RPE 9 (Rep PR)
9. Snatch Grip Deadlift 5x5 315 RPE 8

I have taken a few weeks off from pulling to let a nagging SI joint subside. I felt great pulling today. Pulling 505 is a rep PR for me. 505 is my last 1 rep max on Deads. Snatch grip deads have my upper back and traps on fire, Holy Shit!!!! I need to get some TLC tonight. LOL... Next week is my Deload. I am feeling pretty good.

 

[ickyrica]

07/22/2017

Competition Bench:

1. 135 1x10
2. 225 1x5
3. 275 1x3
4. 315 1x3
5. 335 1x3
6. 365 1x3 RPE 8.5
7. 335 6x3 RPE 8

Competition Deadlift alternating with snatch grip deadlift. I started with my pinky on the ring for today for snatch grip deadlift.

1. Competition Deadlift alternating with Snatch Grip Deadlift:
2. Comp Deadlift: 135 1x10/Snatch Grip Deadlift 135 1x10
3. Comp Deadlift 225 1x5/Snatch Grip Deadlift 225 1x5
4. Comp Deadlift 315 1x5/Snatch Grip Deadlift 315 1x5
5. Comp Deadlift 365 1x5/Snatch Grip Deadlift 365 1x5
6. Comp Deadlift 405 1x5/Snatch Grip Deadlift 405 1x5 with figure 8 straps
7. Comp Deadlift 455 1x5/Snatch Grip Deadlift 455 1x2 with figure 8 straps
8. Comp Deadlift 505 3x3 RPE 9 (Rep PR)
9. Snatch Grip Deadlift 5x5 315 RPE 8

I have taken a few weeks off from pulling to let a nagging SI joint subside. I felt great pulling today. Pulling 505 is a rep PR for me. 505 is my last 1 rep max on Deads. Snatch grip deads have my upper back and traps on fire, Holy Shit!!!! I need to get some TLC tonight. LOL... Next week is my Deload. I am feeling pretty good.

Bad ass dude!

 

[franchise24]

Bad ass dude!

Thank you. I can't wait for this deload, then test out, and go on a mini vacay to Puerto Rico.

 

[franchise24]

07/24/2017

Deload Week

High Bar Squat:

1. 145 2x10
2. 235 3x10

Leg Press 8 plates:

• 3x20

Leg Extension/Leg Extensions:

• 160 3x15/140 3x15

Back Extensions:

• 4x12

Cable Crunches:

• 160 4x20

 

[franchise24]

Just to update my log. It is still on going. This is a deload week for me. I will have 2 more workouts this week. Friday and Saturday. I also donated blood today. Getting tired of hitting the gym at 4:30 in the am. I can do calisthenics in the am fasted doesn't but strength training in the AM isn't for me. Next week I will be back to my regular schedule after Tuesday.

I might have mentioned this already. I plan on doing my first meet in February in the APA. It will be in Panama City, Florida. Hopefully I can get a friend to go with me to assist in wrapping my knees.

 

[Johnny442]

Just to update my log. It is still on going. This is a deload week for me. I will have 2 more workouts this week. Friday and Saturday. I also donated blood today. Getting tired of hitting the gym at 4:30 in the am. I can do calisthenics in the am fasted doesn't but strength training in the AM isn't for me. Next week I will be back to my regular schedule after Tuesday.

I might have mentioned this already. I plan on doing my first meet in February in the APA. It will be in Panama City, Florida. Hopefully I can get a friend to go with me to assist in wrapping my knees.

It's a mind fuck with strength that early in the morning, that's why I try to do my heavy benching on Sunday after church and pull on Friday night.

 

[franchise24]

It's a mind fuck with strength that early in the morning, that's why I try to do my heavy benching on Sunday after church and pull on Friday night.

It is a mind fuck. Especially when I can only get one meal in before I lift. Usually when I work out mid day. I have at least 2-3 meals before I hit the gym.

 

[JC456]

Strong and lean, good stuff in here.

 

[Ironlord]

It is a mind fuck. Especially when I can only get one meal in before I lift. Usually when I work out mid day. I have at least 2-3 meals before I hit the gym.

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..