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Attempt to get strong, jacked and get some gbpf records
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frankie1parke21/01/15 @ 18:45
time to start logging again so i can keep track of everything better.
3 week of cws juggernaut method.
3 week of cws juggernaut method.
frankie1parke21/01/15 @ 18:54
Low Bar Competition Style Squat
180 x 15
High Bar Pause Squat
160x3
160x3
160x3
160x3
160x3
22kg Dumbell Split Squats 3x12 Each Leg
100kg Calf Raises 3x20. i do these with my knees bent to work on ankle mobility
180 x 15
High Bar Pause Squat
160x3
160x3
160x3
160x3
160x3
22kg Dumbell Split Squats 3x12 Each Leg
100kg Calf Raises 3x20. i do these with my knees bent to work on ankle mobility
frankie1parke21/01/15 @ 18:57
Close Grip Bench
100x5
100x5
100x5
100x5
100x13
Weighted Dips, 20kg
15,12,10,10,10
DB Bench
40x15
40x12
32x19
32x16
overhead db tricep extensions
rope pressdowns
db rows 34kg x30,20,20
100x5
100x5
100x5
100x5
100x13
Weighted Dips, 20kg
15,12,10,10,10
DB Bench
40x15
40x12
32x19
32x16
overhead db tricep extensions
rope pressdowns
db rows 34kg x30,20,20
frankie1parke22/01/15 @ 23:14
Sumo Deadlift
180x16 few Reps left in the tank still, 275 Predicted max
Sumo Pause Deadlift
170 5 singles, really long pauses an inch off the floor
Stiff Leg Deadlift
140 2x6
150 x6
160 x 6
180x16 few Reps left in the tank still, 275 Predicted max
Sumo Pause Deadlift
170 5 singles, really long pauses an inch off the floor
Stiff Leg Deadlift
140 2x6
150 x6
160 x 6
frankie1parke23/01/15 @ 21:22
Press
60 4x5
60x13... not good enough
Seated DB Press
26x10
28 2x10
30 x 11
32 x 10
DB tricep extensions
rope extensions
DB curls
60 4x5
60x13... not good enough
Seated DB Press
26x10
28 2x10
30 x 11
32 x 10
DB tricep extensions
rope extensions
DB curls
frankie1parke24/01/15 @ 22:05
Front Squats
140 3x3
140 x 9 pr
Front Pause Squats
120 6x3
DB Split Squats
20kg 2x12
24 x 12
30 x 6 quad twinges and tingling so stopped
Calf Raises
140 3x3
140 x 9 pr
Front Pause Squats
120 6x3
DB Split Squats
20kg 2x12
24 x 12
30 x 6 quad twinges and tingling so stopped
Calf Raises
frankie1parke27/01/15 @ 21:51
High Bar Squat
160kg 7x5, 1x11
High Bar Pause Squat
150kg 3x5
DB Split Squats- Going to try the barbell variation now that im fairly comfortable with the movement
20s x12
26s x10,12
30s x10
Calf Raises
160kg 7x5, 1x11
High Bar Pause Squat
150kg 3x5
DB Split Squats- Going to try the barbell variation now that im fairly comfortable with the movement
20s x12
26s x10,12
30s x10
Calf Raises
frankie1parke28/01/15 @ 20:56
Close grip bench
90kg 4x8, 1x19 rpe 9, s**t but improving
Dips
BW x 20
20kg x 16
10kg x 16,14,13
BW x 18
DB Bench
30s 2x20
40s 2x10
DB Incline
30s x 15,12
Tricep Pressdowns
Facepulls
Going to stick with lower weights on DBs and do sets of 30-20 before progressing with weight, im all over the place with them
90kg 4x8, 1x19 rpe 9, s**t but improving
Dips
BW x 20
20kg x 16
10kg x 16,14,13
BW x 18
DB Bench
30s 2x20
40s 2x10
DB Incline
30s x 15,12
Tricep Pressdowns
Facepulls
Going to stick with lower weights on DBs and do sets of 30-20 before progressing with weight, im all over the place with them
frankie1parke29/01/15 @ 22:31
ok session felt ill and had a headache, but got a decent amount of pulls in
Sumo Deadlift
165 7x5 90 Second Rests
Conventional Deficit Deadlift
165 x 12
Paused Sumo Deadlift 3 second pauses
140 x 3
150 x 3
155 x 3
160 x 3
Stiff leg deadlifts
140 x 10
145 x 8
140 x 7
Shattered by this point Stiff legs sucked.
Hamstring Curls
Bad Girl Machine
Sumo Deadlift
165 7x5 90 Second Rests
Conventional Deficit Deadlift
165 x 12
Paused Sumo Deadlift 3 second pauses
140 x 3
150 x 3
155 x 3
160 x 3
Stiff leg deadlifts
140 x 10
145 x 8
140 x 7
Shattered by this point Stiff legs sucked.
Hamstring Curls
Bad Girl Machine
frankie1parke31/01/15 @ 21:51
frankie1parke01/02/15 @ 18:44
Comp Grip Bench
100x10,8,8,8,8,15.
Floor press
110 x6,6,6,5,5
30kg Dumbell Press 5x AMRAP RPE 9
Tricep Extensions
34kg Dumbell Row x35, 20,20
100x10,8,8,8,8,15.
Floor press
110 x6,6,6,5,5
30kg Dumbell Press 5x AMRAP RPE 9
Tricep Extensions
34kg Dumbell Row x35, 20,20
frankie1parke06/02/15 @ 18:09
Post Edited: 06.02.2015 @ 18:21 PM by frankie1parke
nothing of note really this week however next will have lots of prs thoughHB Squats
180 7x3, 1x8
HB Pause Squats
170 6x3
Calf Raises
Deadlifts (sumo)
185 8x3
Sumo 2inch block pulls
220 2x6, havent done these for a while, felt weak off them
SLDL
155 4x5, 1x7
Close Grip Bench switched split around again so recovery was off
100 2x8, 1x13
Drop sets, really small rests
90 x 16
80 x 20
60 x reps (extra close grip hands on smooth)
BW dips 3xamrap
tricep stuff, bicep stuff
squat and pull are all going to plan, nothing to change really do some more block stuff.
Bench has moved backwards dont feel as strong weights are feeling heavier than they should. moving forward on bench im going to continue with the block periodisation and use down sets for some additional volume and improve my strength endurance which feels like its gone out the window. break my rep prs on the down sets with the lighter weights and then move up in line with block periodisation. oh and gaining some weight wont hurt
frankie1parke08/02/15 @ 18:14
Press
60x11,10,10,8,8
DB press
26 x 20,15,15
lateral raises, rear delt flyes, db overhead tricep extensions/seated curl supersets
60x11,10,10,8,8
DB press
26 x 20,15,15
lateral raises, rear delt flyes, db overhead tricep extensions/seated curl supersets
frankie1parke14/02/15 @ 20:40
frankie1parke08/03/15 @ 09:27
5ct Pause Bench 120 5x3
tng 90x30
Close grip 90x19,16 followed by 70 dropset
DB Bench 40s 2x20
DB Incline 30s 2x15
DB Press 24s 12,10. 20sx15
doing delt exercises after bench has really brought performance down on them.
tricep rollouts and pushdowns superset
curls
tng 90x30
Close grip 90x19,16 followed by 70 dropset
DB Bench 40s 2x20
DB Incline 30s 2x15
DB Press 24s 12,10. 20sx15
doing delt exercises after bench has really brought performance down on them.
tricep rollouts and pushdowns superset
curls
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