I'll be getting labs in about 2 weeks. I think I am taking to much aromasin. My knees are ache and I'm running Deca.
MESO-Rx
Anabolic Steroids
Franchise24 training log 2016/2017
- Thread starter franchise24
- Start date
So I go to see my chiropractor today and my Vastus Medialis on both thighs are still bruised and have some fluid build nothing major. Froom weights falling on them last Monday. I didn't realize my left leg was hit.
Her recommendation is to take the week off from any lower body exercise. Kinda of bummed. Squat is my favorite exercise.
Went and got a second opinion and I was told the same. So I really just miss one week of squatting. I did my all my squat training last week, even-though the last session sucked balls.
Just grateful it's not major. So I'll be hitting upper all week. Chest back will be hit hard, shoulders.
Her recommendation is to take the week off from any lower body exercise. Kinda of bummed. Squat is my favorite exercise.
Went and got a second opinion and I was told the same. So I really just miss one week of squatting. I did my all my squat training last week, even-though the last session sucked balls.
Just grateful it's not major. So I'll be hitting upper all week. Chest back will be hit hard, shoulders.
04/24/2017
Competition Bench:
Original plan was to do 6x3 at 335. But I said let me play it safe since my left shoulder and elbow were giving me some problems last week.
Sucks I have to lay off the squats this week. I was considering doing heavy squat stands. But I will still be placing some pressure and my quads, that need the rest from last weeks incident.
Competition Bench:
- 135 1x10
- 185 1x8
- 225 1x5
- 275 1x3
- 315 1x1
- 335 1x1
- 315 6x3 RPE 8
- 325 1X3 RPE 8
- 335 2X3 RPE 9
- 225 4x10
- 275 3x5 RPE 8
Original plan was to do 6x3 at 335. But I said let me play it safe since my left shoulder and elbow were giving me some problems last week.
Sucks I have to lay off the squats this week. I was considering doing heavy squat stands. But I will still be placing some pressure and my quads, that need the rest from last weeks incident.
04/25/2017
Pendlay Rows:
Chest Supported Rows:
3 Plates: 6 sets I didn't count the reps. I just went until failure.
Lat Pull Downs:
Seated Close Grip Cable Rows:
Pendlay Rows:
- 135 1x10
- 225 1x3
- 315 1x1
- 345 7x3
Chest Supported Rows:
3 Plates: 6 sets I didn't count the reps. I just went until failure.
Lat Pull Downs:
- 180 1x15
- 200 4x15
Seated Close Grip Cable Rows:
- 130 1x15
- 170 6x15
I received my Eleiko competition powerlifting bar today. Thursday I'll have my Texas Deadlift bar. I didn't take it in to the gym. My bar locks get here Thursday. So I'll take them in on Friday.
Off day today. Just some mobility work. I will be doing more before I go to sleep. Busy day for me today.
04/27/2017
After all this posting today. I am finally getting back to my log.
Pendlay Rows:
70 3x15/3x20
After all this posting today. I am finally getting back to my log.
Pendlay Rows:
- 135 1x10
- 185 1x8
- 225 1x5
- 275 1x3
- 315 1x1
- 365 5x2 RPE 9
- 4x12
- 150 1x20
- 170 1x15
- 180 1x12
- 200 1x10
- 160 4x15
- Bar 1x10
- 95 1x10
- 115 1x8
- 135 1x5
- 155 1x3
- 175 1x1
- 185 1x1
- 205 1x1
- 165 5x5
- 15 3x20
- 25 3x12
- 30 2x10
- 20 2x15
- 15 2x20
- 10 2x30 then I did half reps until I couldn't feel my shoulders anymore.
- 70 1x20
- 100 4x15
70 3x15/3x20
Build that back!!
thats a very solid pendlay. i very much prefer pendlay to standard BB rows
I've neglected back a few sessions that I was pressed for time. Due to poor planning on my part.
But with my back issues I have to hit it hard. And when I neglect training back is when I develop the little nagging shoulder issues.
I love Pendlay rows. I prefer them as well over BB rows. I can't wait to get back to squatting next week and pulling.
I think I mentioned it before. A while ago. I developed faulty movement patterns while in service. Humping 100+ pound ruck walking for miles, I would lean forward. And I packed my sack right. Heavy shit at the top. After years of that, it lead to degenerative disc issues.
Come to think of it, I'm sure that is what lead to me tearing my rotator. I'm sure I had bad cause of internally rotated shoulders.
Now I'm spending lots of time to correct it.
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I'm always sad after I lift on Friday bc I won't be lifting again till Monday. But it's squats so I have something to look forward too lol
I was lift on Monday, Tuesday, Thursday and Saturday. I I usually try to get to my Chiropractor on my off days.
05/01/2017
It's been almost two weeks since I squatted. Strength was a bit off. But I believe the biggest factor was my groove being off. It will take me a few sessions to get "My Grove Back".
On the flip I had my weekly Chiro visit. But I did Cryotherapy first and used the NormaTec boots for my legs. I have unlimited sessions so I will be there every day.
Competition Squat:
135 1x10
225 1x5
275 1x5
315 1x3
365 6x3 RPE 9
Heavy Squat Stand/Hold:
605 3x10 seconds
GHR:
4X15
Leg Extensions/Leg Curls:
4x185/4x150
I was suppose to hit some rep work after my competition lift. But I decided to go with Heavy Squat Holds. I will get those reps in second session this week. Overall felt good to be back under the bar squatting.
@RodgerThat I got a pair of the SBD Elbow Sleeves. I used them to squat. I love them so far. It works better in my case to keep my elbow warm instead on the constant compression from the slingshot or Iron Rebel Compression Cuffs.
It's been almost two weeks since I squatted. Strength was a bit off. But I believe the biggest factor was my groove being off. It will take me a few sessions to get "My Grove Back".
On the flip I had my weekly Chiro visit. But I did Cryotherapy first and used the NormaTec boots for my legs. I have unlimited sessions so I will be there every day.
Competition Squat:
135 1x10
225 1x5
275 1x5
315 1x3
365 6x3 RPE 9
Heavy Squat Stand/Hold:
605 3x10 seconds
GHR:
4X15
Leg Extensions/Leg Curls:
4x185/4x150
I was suppose to hit some rep work after my competition lift. But I decided to go with Heavy Squat Holds. I will get those reps in second session this week. Overall felt good to be back under the bar squatting.
@RodgerThat I got a pair of the SBD Elbow Sleeves. I used them to squat. I love them so far. It works better in my case to keep my elbow warm instead on the constant compression from the slingshot or Iron Rebel Compression Cuffs.
Do you feel like static holds are effective?
For very effective. I did at the beginning to this program. And the following week I went from 365 6x3 to 405 6x3 Competition Squat. On my 3 count paused squats I went from 315 6x3 to 365 6x3.
The next step is to do static holds with a walk out. Right now I am just setting up under the bar as if it were a monolift and unracking the weight and holding for 10 seconds.
It hits the CNS pretty hard since I am at over 100% of my 1 rep max. Holding and staying tight for that long is a bitch. LOL...with weight that I can't squat YET. LOL
I might have to give that a try. I do pause squats now but my pause is at the bottom. I guess to be able to lift heavy ass weight you gotta get used to being able to hold it lol
Yeah bro it works for me. I get under the bar and get my feet positioned and lift the bar. Hold for 10 seconds. Next thing I will attempt to do is unrack and walk it out and hold for 10 seconds.
It also makes anything above 405 feel light as shit.
Well after speaking with @Docd187123 and having some questions. I have decided to rework my program that is a variation of RTS, that @Perrin Aybara and @RodgerThat helped put together for me.
I will be looking for meet that is local within the next few months. I won't be able to make the meet with some of the other fellas, because my wife is due close to that time frame.
@Docd187123 suggested to get one under my belt this year so I know what to expect for next. And based off of my weight he felt it would't be wise to try and drop to the 198 weight class.
His next suggestion was that I start adding more volume to build more muscle. So my goal is to get to 240 hopefully 250. Sitting at 215-220. But this cycle has me stronger than I ever was when I was 240 last year. I know if I hit 240 this year with what I have learned here from @Docd187123 @Perrin Aybara @RodgerThat @theprodgicalson that when I hit 240 I will be fucking thrown around some serious weight.
So I reworked my program that was put together for me by @Perrin Aybara and @RodgerThat. I have 12 weeks left in this training cycle and 12 weeks left on cycle. I will do this in waves. I haven't done much volume while learning this RTS program and I need the volume to build new muscle.
I will do 3 4 week waves.
First wave will volume based. I will end with a top set.
Second Wave will be an intensity wave. Lower reps more weight.
I know this short but last wave will be my meet prep if I can find one, or mock meet prep.
After this block of training is done I will be off cycle for a while. This cycle is a 20 week cycle. So I will be off at the minimum 20 weeks shooting more for 30 weeks.
While I off cycle this will be my offseason prep and I will have a coach for my offseason prep. It is going to be fun to continue to make make gains on TRT doses. And it will make push harder and think smarter.
After offseason prep is complete I will go into meet prep training with coach. I will have a meet pick out and go balls to the wall.
I am grateful for the wealth of knowledge here. And extremely grateful for those that support and follow my log. And @Perrin Aybara @RodgerThat @theprodgicalson @Docd187123 I can't thank you guys enough for taking the time to answer my questions, put together a program for me and tweak things here and there. All that takes some time to do. I value time and I am pretty sure guys do as well. So to take time out of your days to stop what you are doing and give me advice and suggestions and program templates and tweaks. I am grateful. Thank you.
I will be looking for meet that is local within the next few months. I won't be able to make the meet with some of the other fellas, because my wife is due close to that time frame.
@Docd187123 suggested to get one under my belt this year so I know what to expect for next. And based off of my weight he felt it would't be wise to try and drop to the 198 weight class.
His next suggestion was that I start adding more volume to build more muscle. So my goal is to get to 240 hopefully 250. Sitting at 215-220. But this cycle has me stronger than I ever was when I was 240 last year. I know if I hit 240 this year with what I have learned here from @Docd187123 @Perrin Aybara @RodgerThat @theprodgicalson that when I hit 240 I will be fucking thrown around some serious weight.
So I reworked my program that was put together for me by @Perrin Aybara and @RodgerThat. I have 12 weeks left in this training cycle and 12 weeks left on cycle. I will do this in waves. I haven't done much volume while learning this RTS program and I need the volume to build new muscle.
I will do 3 4 week waves.
First wave will volume based. I will end with a top set.
Second Wave will be an intensity wave. Lower reps more weight.
I know this short but last wave will be my meet prep if I can find one, or mock meet prep.
After this block of training is done I will be off cycle for a while. This cycle is a 20 week cycle. So I will be off at the minimum 20 weeks shooting more for 30 weeks.
While I off cycle this will be my offseason prep and I will have a coach for my offseason prep. It is going to be fun to continue to make make gains on TRT doses. And it will make push harder and think smarter.
After offseason prep is complete I will go into meet prep training with coach. I will have a meet pick out and go balls to the wall.
I am grateful for the wealth of knowledge here. And extremely grateful for those that support and follow my log. And @Perrin Aybara @RodgerThat @theprodgicalson @Docd187123 I can't thank you guys enough for taking the time to answer my questions, put together a program for me and tweak things here and there. All that takes some time to do. I value time and I am pretty sure guys do as well. So to take time out of your days to stop what you are doing and give me advice and suggestions and program templates and tweaks. I am grateful. Thank you.
Perrin and ManBear (Rodger) did more to help you than I did. I just piggy backed off their help. They're the real heroes.
They are but I also have to show my gratitude to you as well.
id like to cosign with this as well.
i just answered a few questions man. same i would do for anyone on this board. but to put together a program for someone is different. ive set some people up with programs ive come up with and that shit takes effort and time. and @Perrin Aybara @RodgerThat clearly put some time in to come up with that for you. either way, you are welcome my friend!
