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Franchise24 training log 2016/2017

So when I started this cycle I was at 207. I am entering week 4 of my cycle and up to 219. Now I don't feel this weight to be truly accurate. I will weigh myself in the am and she how it stacks up to this image. I have started increasing calories and protein. I will be up to 240 by end of this cycle. Here is today's workout.

03/19/2017

Competition Squat/Low Bar:
  1. 135 1x10
  2. 225 1x3
  3. 315 1x3
  4. 385 1x1
  5. 405 1x1
  6. 455 8x3 RPE 9
  7. 465 1x3 RPE 9
Deficit Deadlift off 45 lb plate:
  1. 135 1x5
  2. 225 1x3
  3. 315 1x3
  4. 405 6x3 RPE 8 explosive
High Bar Squats:
  1. 135 1x3
  2. 225 1x3
  3. 315 1x1
  4. 335 4x8 RPE 8
Last set I decided to put my belt one notch tighter and didn't realize it was sitting lower than usual. When I hit the whole the belt hit my upper quad and bruised it. I finished my reps. But the last rep was shitty. I was fucking pissed off. So I added 10 pounds and did 1x3.

I will be switching high bar squats with banded squats. The week after this one.

This work out was fucking great!!!!weight.jpg
 
03/21/2017

Conventional (Comp) Deadlift:
  1. 135 1x10
  2. 225 1x3
  3. 275 1x3
  4. 315 1x3
  5. 365 1x3
  6. 405 1x1
  7. 315 6x3 RPE 9

3 Count Paused Squat:
  1. 135 1x5
  2. 225 1x3
  3. 315 1x3
  4. 315 9x2 RPE 9
Deficit Deadlift 45 Lb Plate:
135 1x5
225 1x3
275 12x2 45-60 seconds rest between sets

All these numbers were well below my usual lifts. But I kind of expected this. I crammed my weekly workout into three consecutive days. Not enough time to recover. I crammed it in like this, because I am heading out to NYC to see my family and kids on Thursday. Tomorrow is active recovery with the chiro, massage and lots mobility work. I'll have from tomorrow until next Monday to recover. I wanted to quit on my last set of squats and I pushed through. Shit was rough.

I will be switching back to Monday, Wednesday, Friday and Saturday training schedule. I recover better this way.
 
franchise24 said:
03/21/2017

Conventional (Comp) Deadlift:
  1. 135 1x10
  2. 225 1x3
  3. 275 1x3
  4. 315 1x3
  5. 365 1x3
  6. 405 1x1
  7. 315 6x3 RPE 9

3 Count Paused Squat:
  1. 135 1x5
  2. 225 1x3
  3. 315 1x3
  4. 315 9x2 RPE 9
Deficit Deadlift 45 Lb Plate:
135 1x5
225 1x3
275 12x2 45-60 seconds rest between sets

All these numbers were well below my usual lifts. But I kind of expected this. I crammed my weekly workout into three consecutive days. Not enough time to recover. I crammed it in like this, because I am heading out to NYC to see my family and kids on Thursday. Tomorrow is active recovery with the chiro, massage and lots mobility work. I'll have from tomorrow until next Monday to recover. I wanted to quit on my last set of squats and I pushed through. Shit was rough.

I will be switching back to Monday, Wednesday, Friday and Saturday training schedule. I recover better this way.
Click to expand...
Have fun in NYC!!
 
Yesterday no workout. All recovery for me. I went to my chiropractor then got a neuromuscular massage. Went home and stretched for an hour.

Got to NYC this morning. Made a quick run to the gym, just to get a pump. This was what I did at the gym today.

Bench:
135 1x10
185 1x5
225 1x5
275 1x5
315 1x5
275 1x10
245 1x12
225 1x15
185 until I couldn't push anymore. Lost count of reps.
135 same as above

Seated Dumbbell Press:
40 3x20
50 2x15
60 2x12
60 2x12
50 2x15
40 3x15

Side lateral raise superset with plated shrugs:
Lateral Raise 3x20/Plated Shrugs 3x50

Upright Rows:
60 3x15
100 3x15
90 3x15
80 3x15
70 3x15
60 3x20
50 3x30

Reverse Pec Deck rear Delts:
110 3x20

Chest Supported Rows:
225 4x15

20 minutes on the threadmill.

This felt great. In and out of the gym in 45-60 minutes.
 
I was back on the grind yesterday. I had a late session. I flew in late Sunday night from NYC. So I tried to rest up. Overall I felt ok. Just have a little cold from the dramatic changes in weather from GA to NY and NY to Georgia. Weights I usually get for 5 I was struggling but got it done. I will post the workout later along with today's workout.
 
Perrin Aybara said:
I'm still curious about trying one.
Click to expand...
If I recall @theprodgicalson has one. As soon as I get one I'll give you my review. Also I used my powerbelly DeathRow knee wraps last night. Being that felt I bit sick hard to gauge. But I can two things.

I hate wrapping myself with 2.5m wraps. I need to invest in a wrap roller. I was able to wrap both pairs relatively tight before wrapping my knees. Fucking hands were fatigued and pumped lol. Needed to take a few minutes before wrapping my knees and starting my set.

I like to wrap my knees 3 revolutions up, form x over the knees than get two more revolutions right behind the knee. The deathrows have some stretch but not much. Needless to say it was a workout. I was able to do 5x5 with 455 3x3. The way I felt yesterday I might not have been able to complete all 3 sets of 3. Definitely a great wrap. I did a top set of 500 1x1 with 3m elitefts Krait. Hands were fried couldn't pre wrap the deathrows.
 
First let me give my review of the SBD 13mm Belt. Shit Rocks. To be fair I don't have another belt to compare it to. Easy of use is incredible.
Still trying to find the sweet spot with the belt on my deadlift. I'll try working with it a bit higher to see how that works. I will be getting an Inzer forever belt to make a comparison.

Now onto some other I've gotten the last few months.

I've purchased two pair of Metal Jack Squat Briefs. One is a size 44 the other a 46. I know during this bulk the 44 will require a second person and me hanging off different apparatuses to get them on, even with suit slippers.

I've also got two pair Powerbelly Gear DeathRow knee wraps 2.5m

One pair each:
Elitefts: Krait Knee wrap 3m
Elitefts: Heavy Knee wrap 3m

The DeathRow are my favorite, but after the first set I can't wrap myself anymore.

I can't compare the elitefts wraps because they are 3m. Overall I like them. Not harsh on the back of the knee can use them for rep work.IMG_20170328_090714.jpg

I also have a pair of Pioneer Phantom knee wraps on the way. And Pioneer Lillibridge wraps on the way.

I have two pair of knee wraps coming from Harris Stability Systems and one set of wrist wraps.

Harris Stability Systems: True Cast knee wraps 2.5m
Harris Stability Systems: Elite knee wraps 2.5
Harris Stability Systems: True Cast Wrist Wraps 92cm/36in

Phantom Knee Wraps for Weightlifting and Powerlifting • Pioneer Fitness

You can find the Lillibridge wraps here as well as elitefts

https://www.harrisstabilitysystems.com.au/index.php/wraps
 
03/27/2017

Primary Squat:
  1. 135 1x10
  2. 225 1x5
  3. 275 1x3
  4. 315 1x3
  5. 405 1x3
  6. 455 3x3 with 2.5m Deathrow wraps. RPE 9.5
  7. 500 1x1 3m Knee wraps. RPE 9.5

High Bar Narrow Stance Squat:
  1. 135 1x3
  2. 225 1x3
  3. 315 1x3
  4. 365 4x8 Sleeves RPE 8
Heavy Squat/Static Holds:
  1. 585 3x10 second holds RPE 9.5
Leg Press:
  1. 6 100 plates 4x20
Leg Extension/Leg Curl Superset:
  1. 185 4x15/ 165 4x15
 
Last edited:
03/28/2017

Primary Bench/Touch and Go
  1. 315 3x3 RPE 9
  2. 325 1x1 RPE 8
  3. 345 3x3 RPE 9
  4. 365 2x3 RPE 9
  5. 375 for an easy single RPE 9
Deficit Deadlift 100lb Plate:
  1. 135 1x10
  2. 225 1x5
  3. 315 4x3
  4. 405 5x3 RPE 9
Reverse Band Bench Medium Blue band:
  1. 135 1x3 no band
  2. 225 no band
  3. 315 4x8 with band RPE 8
  4. 385 2x4 with band RPE 9
  5. 455 6x3 with band RPE 9
Today was a weird start to my training. After doing 315 for 3x3 on bench I felt off. Felt kind of heavy. So I said I know I can hit 325 so I tired and it flew up. Then 345 for 3x3 was easy as was 365. 375 bar speed slowed a bit but not much. Was weird but an awesome work out.

First time pulling off 100 lb plate. And the weight was moving fast. I was going to stick with 315, but it was feeling good and easy. So I bump up to 405.
 
Got my Donnie Thompson Formal Bowtie this morning. And got the Pioneer Phantom Knee Wraps and the Pioneer Lillibridge Knee wraps this afternoon. I didn't get to use the knee wraps, they arrived after my workout.

I used the bowtie for Barbell Overhead Press, Squats and Deadlifts. I didn't deadlift much. My buddy got his Rogue Deadlift bar in today so I just gave it a go with 225 for 5 reps.

My thoughts on the Bowtie after first use. Definitely pulls your shoulders into proper alignment. For squats with low bar squats I didn't feel any pressure of pain in my shoulders from low bar squat and it definitely reinforced keeping tight. I order an XL because large cuts off at 225 and I am hovering close to 225. gear.jpg

Yesterday was active recovery for me. Just a bunch of mobility work. No cardio this week. The pollen is killing me. I will start back with cardio next week.

03/30/2017

Barbell OHP:
  1. 95 1x10
  2. 135 1x3
  3. 185 1x3
  4. 205 1x5
  5. 165 4x8 RPE 8

3 Count Paused Squat:
  1. 135 1x10
  2. 225 1x5
  3. 275 1x5
  4. 315 1x3
  5. 365 1x1
  6. 375 6x3 RPE 9
Reverse Band Squats medium blue band:
  1. 455 1x1
  2. 495 1x1
  3. 550 1x1
Upper Body Accessory work:

Chest Supported Rows:
  1. 135 1x10
  2. 225 1x5
  3. 285 5x5
  4. 225 4X8
Lat PullDowns:
  1. 120 1X10
  2. 180 1X10
  3. 200 4X10

Seated Dumbbell Shoulder Press:
  1. 40 1x25
  2. 60 1x20
  3. 70 1x15
  4. 80 1x10
  5. 90 1x6

Lateral Raise:
  1. 15 1x20
  2. 30 1x12
  3. 35 1x12
  4. 40 1x8
  5. 20 1x20

Front Raise:
  1. 20 4x15
45 LB Plate Shoulder Shrugs with 3 count hold at top:
  1. 4x20
Face Pulls:
  1. 60 1x25
  2. 70 1x15
  3. 80 1x15
  4. 90 1x15
  5. 100 1x15
  6. 70 1x20
EZ Bar Curls:
  1. 40 1x15
  2. 100 1x10
  3. 90 1x12
  4. 80 1x15
  5. 70 1x15
  6. 60 1x15
  7. 50 1x15
  8. 40 1x25
JM Press:
  1. 95 1x15
  2. 135 1x15
  3. 185 4x10
Todays workout didn't call for reverse band squats, I had the bands in my bag and said I will do three singles and call it a day. It's been over a year since I have done JM presses, I love them, along with OHP's this really increases my bench.
 
03/31/2017

Active recovery included seeing my chiropractor and getting muscle stimulation on my back.

I was on the road all day which sucked. I ate one solid meal and by the time I was feeling sick. Came home and made a high calorie shake.

Non-fat milk steel cut oats, non fat Greek yogurt, 2 scoops of peanut butter, two bananas, 2 cups of egg whites and 2 scoops of myprotein whey. I'm feeling better today and will hit the gym for my workout.

Let's see how I feel. If I feeling beat the weight will be decreased significantly.

Today's protocol calls for:
Prime/Comp Deadlift
Secondary Bench/3count paused bench
Deadlift supplement/this will be for volume/hypertrophy

If I feel good I will do close grip bench at the end
And do some chest Supported rows and or Pendlay rows.
 
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