Frank's Log

[CoC#3]

Nice - well done Frank!

[austinslater]

Nice bench bro!

[John Eaton]

Awesome job Frank!!!! As with grippers, I'm behind you a bit. Almost got 280 yesterday, but couldn't lock it out. You should join Hammy, Goody, Aaron, and I in the bench press race.

Thanks, Mike! That'd be awesome! Of coarse, if Aaron's in it, it means we all lost

Friday, 5/29/09

Decided to attempt a max today. Jolly

Bench-press:

215lb x a few paused reps

265lb x 1

285lb x 1

301lb x 1, PR

Booyah

It's nice to see after talking to you today, that you got a new PR I knew you had 300 in you

"I was on the phone with John Eaton...and now I've got the power!"

Whatever get's the job done Glad to be of service

[Magnus]

Nice - well done Frank!

Nice bench bro!

Thanks, Sam and Austin

John, I can't wait to see what it shoots up to next time I get off the phone

Edited May 31, 2009 by Magnus

[Magnus]

Monday, 6/1/09

Short workout today. Only had about a 1/2hr to lift.

Ezbar curls:

118 x 8

152 x 6

152 x 5

142 x 6

Bench-press:

215 x 6

215 x 5 (all paused)

265 x 2

285 x 1

Grippers (same for both hands):

#3 x 8 parallel reps (6-8 were forced on LH)

#3.5 x 1 + 2 BFNs

Some BFNs on the BBE (3, I think)

#3 overcrush for 20 seconds

Filed/remounted HG300 x 6 BFNs

#3 parallel hold for 30 seconds (to strengthen pause-sets)

There was some other random gripper stuff thrown in there, but that was the bulk of the workout.

Edited June 1, 2009 by Magnus

[Sher]

Congrats on breaking 300, Frank!

John, I can't wait to see what it shoots up to next time I get off the phone

You know, I'd see "I slept with John Eaton.." on the board once in a while and didn't think that much about it. You did that after a phone call...?

[Magnus]

Wednesday, 6/3/09

T-bar rows:

150 x 8

200 x 8

275 x 12

300 x 8 - quite a bit of cheat on these, but not as much as I thought I was gonna have to. Form was like this:

http://www.youtube.com/watch?v=Muc63HSmqCQ

Barbell rows:

264 x 8

264 x 8

Dumbbell rows:

160 x 6 - ROM was terrible, cuz in order to fit 160 on one of my handles, I've gotta use 50s as the base plates.

V-bar press-down:

50 x 20

106 x 8

106 x 8

Wide-grip skullcrushers:

112 x 7 (failed 8th, so press it back up and did a slow negative)

112 x 7, and finished it up with a few presses.

[Guest Bullitt]

Wednesday, 6/3/09

T-bar rows:

150 x 8

200 x 8

275 x 12

300 x 8 - quite a bit of cheat on these, but not as much as I thought I was gonna have to. Form was like this:

http://www.youtube.com/watch?v=Muc63HSmqCQ

[

Yep! Light Weight! Nothin but a peanut!

[Magnus]

Congrats on breaking 300, Frank!

John, I can't wait to see what it shoots up to next time I get off the phone

You know, I'd see "I slept with John Eaton.." on the board once in a while and didn't think that much about it. You did that after a phone call...?

Thanks

I'm expecting to clean & press the Millennium after shaking his hand.

Wednesday, 6/3/09

T-bar rows:

150 x 8

200 x 8

275 x 12

300 x 8 - quite a bit of cheat on these, but not as much as I thought I was gonna have to. Form was like this:

http://www.youtube.com/watch?v=Muc63HSmqCQ

[

Yep! Light Weight! Nothin but a peanut!

"This is easy...I can do this awll day loooong, baby."

[Magnus]

Thursday, 6/4/09

Barbell curls:

114 x 6

152 x 6

152 x 6

114 x 7 in the top half of ROM

114 x 7 in the bottom half of ROM

Full hammer curls:

66 x 8

66 x 6, drop-set to 50 x 8

Seated barbell shoulder press (as warm-up):

114 x 14

Seated DB shoulder press:

66 x 10

66 x 10

[Magnus]

Grippers

Right hand:

#3.5 x 1 pause-set

BBE x 1 pause-set

BBE x 3 parallel reps + 5 BFNs

BBE x 1 miss + a few BFNs

Some #3 over crushes, and other random gripper work.

Left hand:

BBE x 2 wide/pause-set attempts, VERY close misses,

BBE x 7 BFNs

BBE x 8 BFNs

#3.5 x ~8 BFNs

Some random #3 work (don't remember exactly what)

[John Eaton]

When are you going to knock out the MM2?

[Magnus]

When are you going to knock out the MM2?

As soon as Eric opens my thread I was up a while back, but I let Rex jump me, cuz all he had to do was go over to Eric's.

[John Eaton]

When are you going to knock out the MM2?

As soon as Eric opens my thread I was up a while back, but I let Rex jump me, cuz all he had to do was go over to Eric's.

I should have figured that out myself. So the holdup is not on your part.

[Magnus]

Monday, 6/8/09

Barbell curls:

154 x 5

154 x 5

154 x 5

Full hammer curls on tricep bar, drop-sets:

106/100/90 x 8

106/100/90 x 8

Barbell 21s:

One set w/ 84lb

Bench-press:

115 x 8

215 x 6

255 x 3

285 x 1

265 x 1

Incline DB press:

100 x 6

100 x 7

Funny, felt kinda weak on the flat bench, and strong on the inclines. Huh.

[Kormaz]

Good stuff Frank

[Magnus]

Thanks, Pete

[Magnus]

This was actually from last night. Just a shortie.

Grippers

Right hand - BBE x 4, #3 x 7 (not a rep out), #3 x 25 sec overcrush

Left hand - #3.5 x 1, #3 x 8, #3 x 25 sec overcrush

[JAU1985]

You're a beast Frank! Future WSM competitor?

[John Eaton]

This was actually from last night. Just a shortie.

Grippers

Right hand - BBE x 4, #3 x 7 (not a rep out), #3 x 25 sec overcrush

Left hand - #3.5 x 1, #3 x 8, #3 x 25 sec overcrush

Nasty gripper workout!

[Guest Bullitt]

Great job Frank. The MM2 is running scared from you now. Beast!

[Kormaz]

My #3.5 arrived a couple of days ago my god that thing is tough, serious respect for having closed it Frank

[ChrisJames]

Great great gripping power Frank !!

[Magnus]

Thanks, guys

Monday, 6/15/09

Barbell curls:

157 x 6

157 x 6

157 x 6

Full hammer curls on tri bar, drop-sets:

110/100/90 x 8 reps

110/100/90 x 8

Benchpress:

dumbbell - 50 x 10 (warm-up)

215 x 4 (paused)

235 x 3

245 x 1

255 x 1

265 x 1 (paused)

275 x 1 (paused)

285 x 1

301 x 1 EASY! Way easier than the last time.

275 x 1

235 x 4

Inc. DB bench:

100 (each hand) x 8

100 x 6

Edited June 15, 2009 by Magnus

[John Eaton]

Nice benching Frank