Franchise24 training log 2016/2017

[franchise24]

01/18/2017

Competition Bench:
Warm-Up:
135 1x10
225 1x5
275 1x3

Working Sets:
300 3X8 RPE 8-9

Three Count Paused Squat:
Warm-Up:
135 1x10
225 1x5
315 1x3
365 1x3

Working Sets:
385 9x3 RPE 8-9

Three Count Paused Bench:
Warm-Up:
135 1x5
225 1x3

Working Sets:
315 4x5 RPE 8-9

Pull-Ups:
3x10

Chest Supported Rows:
180 3x10

Seated Close Grip Rows:
130 3x10

Back Extensions:
3x10

Squats felt good today. After this workout I did a lot of mobility work.

 

[Matty19D]

Not expecting much other than getting some energy back, getting my libido back. I'll blast in 6 weeks.

Nice job on setting up a solid foundation for that blast brother. Good to see somebody is doing it right and being wise about it all.

EDIT: also curious about the 3 second paused squat. I've never tried that before, what does the pause do for you? I'm always trying to improve my leg day

 

[franchise24]

Nice job on setting up a solid foundation for that blast brother. Good to see somebody is doing it right and being wise about it all.

EDIT: also curious about the 3 second paused squat. I've never tried that before, what does the pause do for you? I'm always trying to improve my leg day

This the first time that I use paused squats as part of my routine. I do them in my first few warm-up sets. It helps to open my hips up and sink into the hole.

As part of a routine it builds strength out of the hole by taking the stretch reflex out of the lift.

 

[franchise24]

01/20/2017

Competition Squat:
Warm-Up:
135 1x10
225 1x5
315 1x5
365 1x3

Working Sets:
385 9x3 6-8 RPE

Slingshot Bench:
Warm-Up w/o slingshot:
135 1x10
225 1x5
315 1x3

Working Sets:
365 5x5 RPE 8-9

Good Morning:
Warm-Up:
135 1x10
185 1x5
205 1x5

Working Sets:
225 5X5 RPE 8-9

Pull-Ups:
4x10

Seated Close Grip cable Row:
120 4x12

Leg Extensions/Leg Curls Superset:
4x15 120/4x15 100

GHR:
4X12

Back Extension:
4x12

 

[franchise24]

I didn't post Saturdays Workout so here it is:

01/21/2017

Pull-Ups:
90lb with dip belt: 3x6

Pushups. 4x50

Seated DB Press: 50 4x15

Side Laterals: 25 4x15

Barbell Shrugs: 315 4x15

Cable Facepulls: 60 4x15

Leg Curl: 4x120

GHR: 4X15

Bodyweight jump squats: 4x25 30 second rest between sets

Low Back Extensions: 4x12

Crunches: 4x50

Planks: 4x1 minute

 

[franchise24]

01/23/2017


Comp deadlift:
8x3 425 RPE 6-8

Front Squats:
275 2x8 RPE 8-9

Deficit Deadlift:
385 5X5 RPE 8-9

Definitely felt much stronger today. I was able to get back up to 425 on Comp deadlift. I know it's my TT levels getting back to what they were when I was cursing. Over all I feel much better.

 

[Matty19D]

Nice workout man, I bet it feels good to get that 425lb squat back.

 

[franchise24]

Ye

Nice workout man, I bet it feels good to get that 425lb squat back.

Yeah it feels good to be back at 425 for my deadlift.

 

[franchise24]

01/24/2017

This mornings workout was more active recovery with some work that I meant to do yesterday.

Back Squats:
Two plates on each side: 4x20 Just get some good blood pumped into my legs.

I wanted to do leg curls and extensions but that will defeat the purpose of recovery today.

I did some light back work. Covering different planes of motion. The back is necessary for me to keep my back healthy. Since I have degenerative back issues from carrying heavy back packs the majoriy of my career.

Chest Supported rows:
180 4x15 These were performed with elbows up(Horizontal Shoulder Abduction) targeting upper back.

Close grip cable pulldowns:
80 4x20

I did some light running on the track and mobility work. I'll get another mobility session in after my class.

On my rest days I will incorporate more body weight exercises that have me moving through all planes of motion. (Sagittal, Frontal and Transverse). I will do some triplanar movements that will hit all planes of motion in one exercise. If I want to continue to powerlifting as I get older. I need to include this into my program. This will help me be more functional. Along with Stretching, foam rolling and SMR(Self Myofascial Release).

 

[Matty19D]

01/24/2017

This mornings workout was more active recovery with some work that I meant to do yesterday.

Back Squats:
Two plates on each side: 4x20 Just get some good blood pumped into my legs.

I wanted to do leg curls and extensions but that will defeat the purpose of recovery today.

I did some light back work. Covering different planes of motion. The back is necessary for me to keep my back healthy. Since I have degenerative back issues from carrying heavy back packs the majoriy of my career.

Chest Supported rows:
180 4x15 These were performed with elbows up(Horizontal Shoulder Abduction) targeting upper back.

Close grip cable pulldowns:
80 4x20

I did some light running on the track and mobility work. I'll get another mobility session in after my class.

On my rest days I will incorporate more body weight exercises that have me moving through all planes of motion. (Sagittal, Frontal and Transverse). I will do some triplanar movements that will hit all planes of motion in one exercise. If I want to continue to powerlifting as I get older. I need to include this into my program. This will help me be more functional. Along with Stretching, foam rolling and SMR(Self Myofascial Release).

I got some MRI's done a few months ago at the VA and they found degenerative disk in my low back as well. Good to see that doesn't stop you from lifting, kinda puts my mind at ease a bit. Keep up the good work

 

[franchise24]

I got some MRI's done a few months ago at the VA and they found degenerative disk in my low back as well. Good to see that doesn't stop you from lifting, kinda puts my mind at ease a bit. Keep up the good work

Lifting actually helps with a good stretching routine. That is why I try to do lots of back work.

 

[franchise24]

01/25/2017

Competition Bench:
Warm-Up:
135 1x10
225 1x5
275 1x3
315 1x3
325 1x1

Working Sets:
345 2X3 RPE 9
10% Drop Roughly took me down to 300
300 12x2 RPE 9

Three Count Paused Squat:
Warm-Up:
135 1x10
225 1x5
315 1x3
365 1x3

Working Sets:
390 9x3 RPE 8-9

Three Count Paused Bench:
Warm-Up:
135 1x5
225 1x3

Working Sets:
300 4x5 RPE 8-9

Weighted Pull-Ups:
50lb vest: 3x6

Seated Wide/Neutral Grip Rows:
200 3x10

Seated Close Grip Rows:
120 3x10

Back Extensions:
3x12

Starting feel really good now. The competition bench had me at 2 reps RPE 9.That was a smoker. It impacted the weight that I did last week on the paused bench. I had to drop 15 pounds on my working sets with the paused bench. Over all great workout.

 

[insaiyan93]

Two plates on each side:

225....thats the number you're looking for lol sorry had to busylt your balls.

Looks like you're kicking ass amigo!

 

[franchise24]

225....thats the number you're looking for lol sorry had to busylt your balls.

Looks like you're kicking ass amigo!

Thanks for pointed that out. It was a typo. Instead of back squats it was hack squats.

 

[franchise24]

I came to the realization today that I can no longer do wide grip pull ups without causing injury to my shoulder. Sucks those wide grip pullups add that nice V- taper. Wife grip pull downs not an issue though as long as the weight isn't to heavy.

 

[insaiyan93]

Thanks for pointed that out. It was a typo. Instead of back squats it was hack squats.

Ahhhh and now it all makes sense hahah

 

[Perrin Aybara]

I came to the realization today that I can no longer do wide grip pull ups without causing injury to my shoulder. Sucks those wide grip pullups add that nice V- taper. Wife grip pull downs not an issue though as long as the weight isn't to heavy.

How about chin ups? I never do pull ups, wide or otherwise and my back is pretty wide.

 

[franchise24]

How about chin ups? I never do pull ups, wide or otherwise and my back is pretty wide.

I can do chin ups. I can do every variation of pull ups minus wide grip. That's how I tore my right rotator. I'll adjust.

 

[Perrin Aybara]

I can do chin ups. I can do every variation of pull ups minus wide grip. That's how I tore my right rotator. I'll adjust.

I feel a better stretch in my lats with chin ups. I feel like wide grip sacrifices range of motion.

 

[franchise24]

I agree with you on that. Maybe it is just me. But wide grip compromises my shoulders, makes them feel out of place. If I stay shoulder width or closer I am good.