Frank's Log

[cwdutton]

Good pull!!

[MANTHOS]

Please PM me that secret Chinese recipe, I have DLs on friday...

Congrats...! 525 is a lot of weight!

[hamil1km]

Big weight Frank!

[Joefrey]

Strong pull and great PR, Frank !

[Magnus]

Thanks a lot guys!

Please PM me that secret Chinese recipe, I have DLs on friday...

Congrats...! 525 is a lot of weight!

Lol, wish I had it! I'd use it every day!

[Magnus]

Friday, 12/2/09

Dumbbell rows:

W/U w/ 110lb x a few sets of 3

200 x 6

T-bar rows:

Very strict form. Decided to go mild weight/high volume for a change.

200 x 12

200 x 12

200 x 12

200 x 12

200 x 12

100 x 30

Skull-crushers:

W/U w/ v-bar press-downs then...

112 x 6

132 x 8

132 x 8

Could've handled more weight on these.

Had a mixed grip workout last night. Hit some 2hp, TTK, grippers, blockweights, more grippers. Thumbs are toast.

[MANTHOS]

Friday, 12/2/09

Dumbbell rows:

W/U w/ 110lb x a few sets of 3

200 x 6

T-bar rows:

Very strict form. Decided to go mild weight/high volume for a change.

200 x 12

200 x 12

200 x 12

200 x 12

200 x 12

100 x 30

Skull-crushers:

W/U w/ v-bar press-downs then...

112 x 6

132 x 8

132 x 8

Could've handled more weight on these.

Had a mixed grip workout last night. Hit some 2hp, TTK, grippers, blockweights, more grippers. Thumbs are toast.

Strict form must be followed from time to time....Smart move, smart workout.

[Magnus]

Getting back into grip training. I've barely been doing anything lately. I'm going to try to keep a structured grip workout going now. Did grippers last night, and pinch today.

Last night's workout:

Grippers:

Warmed up with the #3, then did a bunch of singles with the BBE. Right hand got it every time, left hand got it once.

Did a ton of singles with the #3 after that. Don't remember what I did when I was done with those.

Today's workout:

TTK:

Don't remember exactly what I did here. I know that I had it blocked to parallel and hit 15 x 6 at one point.

4-10s + weight:

4-10s + 10

A bunch of singles with 4-10s + 30

2hp:

Going back to my 2-10s setup, which is 48mm

80 x 1

130 x 1

170 x 1

190 x 1

210 x 6"

210 x 1 - PR...on my first day back, no less. I'll take it.

170 x miss

170 x 1

More TTK:

Full ROM this time.

10lb x 20 per hand

2-3/8" axle deads:

Hands are done by now

254 x 1

254 x 1

304 x miss, but good air

304 x miss

Edited February 15, 2010 by Magnus

[lifesnotfair]

You're getting really strong! Keep it up. Your DB rows sound insane, I wonder what the form looks like. I like 'em too but I'd be ashamed to post a log if you "warmup" with 110 and then go for 200... lol.

[Magnus]

You're getting really strong! Keep it up. Your DB rows sound insane, I wonder what the form looks like. I like 'em too but I'd be ashamed to post a log if you "warmup" with 110 and then go for 200... lol.

Thanks, man. The 200s are Kroc rows, so there's some body English, but nothing ridiculous. My best is 200 x 8, but I haven't been keeping up on my grip lately, and I'm having a hard time hanging onto it (I never use straps).

Sunday, 2/14/10

Went for a bench max

W/U, then...

305 x 1

325 x 1

351 x barely missed. Fired off my chest no problem, got stuck in my sticking point, spotters helped me past that a tad, then I pressed it out the rest of the way. Gonna start some 2&3 boards to help me past that point.

Tuesday, 2/16/10

Barbell curls:

#s are steadily on their way up. First 4 reps of the first and first 3 of the second of 194lb were feeling really powerful.

118 x 5

118 x 4

194 x 5

194 x 5

148 x 8

148 x 8

Hammer curls on tricep bar:

Drop-sets.

120/110/100 x 8

120/110/100 x 8

I forgot how much these hit my arms. Definitely superior to regular hammer curls. Not fun, but worth it.

Bench press:

Medium bench day, considering I just hit it Sunday.

115 x 5

215 x 5

265 x 1

305 x 1

305 x 3

311 x 2

315 x 2

325 x 1

I was gonna do some 2 board here, but decided to call it quits and wait till next week.

Edited February 17, 2010 by Magnus

[cwdutton]

You're getting really strong! Keep it up. Your DB rows sound insane, I wonder what the form looks like. I like 'em too but I'd be ashamed to post a log if you "warmup" with 110 and then go for 200... lol.

Thanks, man. The 200s are Kroc rows, so there's some body English, but nothing ridiculous. My best is 200 x 8, but I haven't been keeping up on my grip lately, and I'm having a hard time hanging onto it (I never use straps).

Sunday, 2/14/10

Went for a bench max

W/U, then...

305 x 1

325 x 1

351 x barely missed. Fired off my chest no problem, got stuck in my sticking point, spotters helped me past that a tad, then I pressed it out the rest of the way. Gonna start some 2&3 boards to help me past that point.

Tuesday, 2/16/10

Barbell curls:

#s are steadily on their way up. First 4 reps of the first and first 3 of the second of 194lb were feeling really powerful.

118 x 5

118 x 4

194 x 5

194 x 5

148 x 8

148 x 8

Hammer curls on tricep bar:

Drop-sets.

120/110/100 x 8

120/110/100 x 8

I forgot how much these hit my arms. Definitely superior to regular hammer curls. Not fun, but worth it.

Bench press:

Medium bench day, considering I just hit it Sunday.

115 x 5

215 x 5

265 x 1

305 x 1

305 x 3

311 x 2

315 x 2

325 x 1

I was gonna do some 2 board here, but decided to call it quits and wait till next week.

Those board presses will help a ton! sounds like you have the same sticking point as Bullit(Mike) about 4-6" off the chest. They helped push me over 405 a few years back!

[Guest Bullitt]

Great progress on the bench big guy. Going to do some rack presses tonight at the gym to work on that same sticking point.

[hamil1km]

Frank,

One thing that helped me get past those sticking points is not having a spotter. HAHAHHHAHAHAHAH

Nice work , You'll get that 351 next time!

[lifesnotfair]

You also curl huge numbers, 194 ?? Jeez.

I know what you mean on the grip on the DB rows. I get the same problem with half the weight the last time I did heavy Db rows for 5 reps I did 3 sets and the last felt the best, because I focused on gripping the Db really hard. I don't know why exactly, but it makes a huge difference. It's like if the body feels that the handle is gonna roll out of your fingers it doesn't let you row it hard enough... heh. I'm closing in on 100 pounds only though... hopefully soon

[Magnus]

Thanks, guys!

It's like if the body feels that the handle is gonna roll out of your fingers it doesn't let you row it hard enough... heh.

I know exactly what you mean.

Wednesday, 2/17/10

Deadlifts:

Kept it short and relatively light. Aiming for 535 next week.

115 x 4

215 x 2

315 x 1

380 x 1

408 x 5

411 x 5

Edited February 17, 2010 by Magnus

[Magnus]

Wednesday's grip workout

2hp:

2-10s setup.

Warm-up with some 1hp w/ 30lb

120 x 1

Threw a solid #3.5 close in here with both hands

140 x 1

170 x 1

213 x 1 w/ 3lb backloaded - PR

213 x 1 w/ 3lb backloaded - PR Not only my second 2hp PR for this week, but a 3lb PR with 3lb backloaded, and twice in a row. I'll take it

Grippers:

Way too jumbled to remember. A lot of #3.5, BBE, and #3 closes and reps.

[MANTHOS]

Thanks, guys!

It's like if the body feels that the handle is gonna roll out of your fingers it doesn't let you row it hard enough... heh.

I know exactly what you mean.

Wednesday, 2/17/10

Deadlifts:

Kept it short and relatively light. Aiming for 535 next week.

115 x 4

215 x 2

315 x 1

380 x 1

408 x 5

411 x 5

Don't do that Frank.... I feel weak...

[MANTHOS]

Wednesday's grip workout

2hp:

2-10s setup.

Warm-up with some 1hp w/ 30lb

120 x 1

Threw a solid #3.5 close in here with both hands

140 x 1

170 x 1

213 x 1 w/ 3lb backloaded - PR

213 x 1 w/ 3lb backloaded - PR Not only my second 2hp PR for this week, but a 3lb PR with 3lb backloaded, and twice in a row. I'll take it

Grippers:

Way too jumbled to remember. A lot of #3.5, BBE, and #3 closes and reps.

Ok...now I feel weaker...

[Magnus]

Thanks, man

Haven't posted for a while, and lifting has been kinda sketchy. Hit a few OK workouts since then, but I can't remember much of them, so I'm starting off fresh here. Felt pretty good for having fallen off the beam lately.

Monday, 3/8/10

Barbell curls:

(warm-up with 50lb alt. DB x 5)

115 x 5

165 x 2

165 x 2

195 x 5

195 x 5

195 x 4

155 x 8+1

Hammer curls w/ tricep bar, drop-sets:

120,110,100 x 10

120,110,100 x 10

Bench-press:

115 x 3

165 x 3

215 x 3

265 x 3

305 x 3

311 x 3

305 x 3

305 x 3

As far as grip goes, I have done ZERO grip work, but after some quick testing with grippers last night, it seems it hasn't suffered much. Smashed my #3.5 no problem with both hands.

[Bigdeze]

Nice work on the 2hp, I think your goal weight is getting lined up in the crosshairs.

[Magnus]

Thanks, man. Have to get back on it again.

Short 1/2hr workout from yesterday.

Tuesday, 3/9/10

Barbell rows:

On the medium-light side with these. Next week I'll go for 305x5x5.

115 x 10

215 x ?

265 x ?

285 x 5

285 x 5

285 x 5

285 x 5

285 x 5

Skull crushers with tricep bar:

Light and very strict on these. Was still feeling my tris from benching on Monday.

45 x 20

60 x 10

100 x 10

100 x 10

100 x 10

[MANTHOS]

"Smashed my #3.5 no problem with both hands."

I can say that......for my #2.5...

Great all around strength Frank!

[rico300zx]

Frank

What r u pullin DO these days?

Rico

[Magnus]

Frank

What r u pullin DO these days?

Rico

Hehe, I actually haven't even tried anything yet

[Magnus]

Been training, just haven't been posting. Here's yesterday's deadlift workout:

135 x 8

223 x 5

293 x 2

363 x 2

413 x 1

413 x 1

453 x 1

453 x 1

453 x 1

453 x 1

453 x 1

325 x 5 - explosive

325 x 5 - explosive

Rico, I'm gonna try the 500 DO on this new bar, but I don't have 500lb in olys yet, so I'll probably head up today and pick up whatever I can find to get over 500lb, and then go for it on my next deadlift workout.