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Franchise24 training log 2016/2017
- Thread starter franchise24
- Start date
05/22/2017
Deload week. I was feeling run down so I felt the need for this.
Squat:
4 plates each side
3x30 switch foot position to wide then did 20 more reps.
Leg Extension/Leg Curl:
125 4x15/120 4x15
Total of 40-45 minutes.
Deload week. I was feeling run down so I felt the need for this.
Squat:
- Bar 1x10
- 135 1x10
- 225 1x10
- 275 1x3
- 315 1x3
- 365 1x5
- 315 5x5
4 plates each side
3x30 switch foot position to wide then did 20 more reps.
Leg Extension/Leg Curl:
125 4x15/120 4x15
Total of 40-45 minutes.
My deload is next week and I'm looking forward to it also. Light lifting and working on form. Take this week to rest mentally and physically buddy.
I will. Getting close to my mock meet. So I got some advice for meet prep. Still a few weeks away.
To be honest all the moving and getting settled in has worn me out.
05/23/2017
Bench:
225 3x10
Barbell Rows:
225 4x12
Bench:
- 135 1x10
- 225 1x5
- 275 1x3
- 315 2x5
- 275 3x6
- 135 1x10
- 225 1x5
- 275 I don't know. I zoned out lost count of sets and reps. I feel like I did more than I planned on. @theprodgicalson. I got into that void here. Don't know why the weight wasn't heavy, it's a deload. I just blanked out.
225 3x10
Barbell Rows:
225 4x12
05/25/2017
Squat:
60 4x15
Lateral Raise:
15 4x30
Face Pull:
100 4x20
Saturday will end my deload week. I'll end with a full body accessory work. I'll be hitting back hard, with Pendlay rows. This will be the only barbell movenent I will do on Saturday.
Squat:
- 135 1x10
- 225 2x5
- 275 1x3
- 315 1x1
- 325 1x1
- 275 4x8
60 4x15
Lateral Raise:
15 4x30
Face Pull:
100 4x20
Saturday will end my deload week. I'll end with a full body accessory work. I'll be hitting back hard, with Pendlay rows. This will be the only barbell movenent I will do on Saturday.
05/26/2017
Ok so my basement is roughly 60 feet from back entrance to the back room.
Recovery day:
Hip Circle side steps:
60ft 3x
Hip Circle body weight squats:
3x10
Walking body weight lunges:
60ft 3x
Jump Squats:
3x15
Flutter Kicks:
3x30 army cadence style
Planks:
2 3 minute planks
Foam roll. Focusing mainly on thoracic extension, holding a 2lb weight while on foam roller to open help/force me to open up further. Foam roll lats.
Lacrosse Ball for chest shoulder insertion area.
Massage Stick for quads, hamstrings, calves, tibialis anterior. Then full body stretch.
Next I went to my Chiropractor, then did Cryotherapy, and used the Normatec Compression boots.
Ok so my basement is roughly 60 feet from back entrance to the back room.
Recovery day:
Hip Circle side steps:
60ft 3x
Hip Circle body weight squats:
3x10
Walking body weight lunges:
60ft 3x
Jump Squats:
3x15
Flutter Kicks:
3x30 army cadence style
Planks:
2 3 minute planks
Foam roll. Focusing mainly on thoracic extension, holding a 2lb weight while on foam roller to open help/force me to open up further. Foam roll lats.
Lacrosse Ball for chest shoulder insertion area.
Massage Stick for quads, hamstrings, calves, tibialis anterior. Then full body stretch.
Next I went to my Chiropractor, then did Cryotherapy, and used the Normatec Compression boots.
Leancuisine
New Member
One two three, one!
One two three, two!
.....
Hip circle side steps? So like a mobile hoolahooping?
Almost like a mobile hoolahooping. Hip Circle is really good for warmups prior to squatting. Or using it at home to strengthen your abductors.
I! [emoji23]
Why do I feel like his diet is primarily hotdogs and potato bread rolls with kool-aid?
05/27/2017
Pendlay Rows:
110 1x20
130 1x120
170 1x15
180 3x15
Chest Supported Rows:
50 4x20
Lateral Raise:
15 4x20
Reverse Pec Dec:
100 4x15
Face Pulls:
100 3x20
Ez Bar Curl:
80 4x15
Hammer Curls:
15 4x20
Skull Crushers:
120 4x20
Tricep Pushdowns:
Entire Rack 4x15
100 1x50
Leg Press:
Close Stance: 1x45
Wide Stance: 1x45
Pull Ups:
10,9,8,7,6,5,4,3,2,1 10 second rest intervals
Body weight low back extension:
4x12
Lots of mobility work after.
Today I will do some walking body weight walking lunges. And side steps with the hip Circle. Then lots of foam rolling and mobility work. I feel rested and ready to finish strong.
Pendlay Rows:
- 135 1x10
- 225 1x5
- 275 1x5
- 315 1x5
- 275 5x5
- 120 1x20
- 150 1x15
- 180 1x10
- 200 1x10
- 180 3x15
110 1x20
130 1x120
170 1x15
180 3x15
Chest Supported Rows:
- 1 45 1x20
- 2 45's 1x15
- 3 45's 1x5
- 4 45''s 5x5
- 70 1x15/50 1x15
- 80 1x10/ 50 1x15
- 100 4x12/60 4x12
50 4x20
Lateral Raise:
15 4x20
Reverse Pec Dec:
100 4x15
Face Pulls:
100 3x20
Ez Bar Curl:
80 4x15
Hammer Curls:
15 4x20
Skull Crushers:
120 4x20
Tricep Pushdowns:
Entire Rack 4x15
100 1x50
Leg Press:
Close Stance: 1x45
Wide Stance: 1x45
Pull Ups:
10,9,8,7,6,5,4,3,2,1 10 second rest intervals
Body weight low back extension:
4x12
Lots of mobility work after.
Today I will do some walking body weight walking lunges. And side steps with the hip Circle. Then lots of foam rolling and mobility work. I feel rested and ready to finish strong.
Good workout dude
Felt good. Nothing real heavy. Just one barbell movenent. Now I just have to eat good, get as much rest as possible and go in and train smart. 7 more weeks till my mock meet.
I'm excited. My first meet will be next year. To much going on now.
05/30/2017
Competition Squat:
All warmups we're done without belt or sleeves. Working sets we're done in wraps and belt. I could have pushed a bit harder. Next week I'll get up to RPE 9.
Still not in routine with all the moving. And getting our other house prepped to rent out. But I'm rolling with it.
Competition Squat:
- Bar 1x10
- 135 1x5
- 225 1x5
- 275 1x3
- 315 1x1
- 365 1x1
- 405 4x3 RPE 8.5
All warmups we're done without belt or sleeves. Working sets we're done in wraps and belt. I could have pushed a bit harder. Next week I'll get up to RPE 9.
Still not in routine with all the moving. And getting our other house prepped to rent out. But I'm rolling with it.
05/31/2017
Competition Bench:
Bar 1x10
135 1x7
225 1x5
275 1x3
315 1x3
325 3x3 RPE 8
335 1x3 RPE 8
345 1x3 RPE 8
355 1x3 RPE 8
Deficit Deadlift 45 LB plate:
135 1x10
225 1x3
315 1x3
405 4x4 RPE 8
Close Grip Bench:
275 4x7
I'm picking up more strength and not quite sure we're to start. I'll bump up the weights next week. I am beginning to relearn my body and I'm feeling great. All the mobility work is paying off. Shoulders are opening up, getting my thoracic to open up. All in all great work outs this week so far. I'm back to timing my rest intervals. No more than 3 minutes for the most part. Some sets at the end I push to five minutes.
Competition Bench:
Bar 1x10
135 1x7
225 1x5
275 1x3
315 1x3
325 3x3 RPE 8
335 1x3 RPE 8
345 1x3 RPE 8
355 1x3 RPE 8
Deficit Deadlift 45 LB plate:
135 1x10
225 1x3
315 1x3
405 4x4 RPE 8
Close Grip Bench:
275 4x7
I'm picking up more strength and not quite sure we're to start. I'll bump up the weights next week. I am beginning to relearn my body and I'm feeling great. All the mobility work is paying off. Shoulders are opening up, getting my thoracic to open up. All in all great work outs this week so far. I'm back to timing my rest intervals. No more than 3 minutes for the most part. Some sets at the end I push to five minutes.
6 weeks away. I'm finally getting back into my groove on my squats. The only thing is my deadlift I feel off on my technique. I'm going record it and send it to you and Perrin. I need the critique. I should be pulling by now what I hit last year which was 505.
technique is so important in the deadlift. any time ive falled after ive broken the floor it is mostly because of technique. whatever i can do to help.
