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Attempt to get strong, jacked and get some gbpf records

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frankie1parkeIconAttempt to get strong, jacked and get some gbpf records21-01-2015 @ 18:45 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
time to start logging again so i can keep track of everything better.

3 week of cws juggernaut method.
frankie1parkeIconJuggernaut method week 3 Squat day21-01-2015 @ 18:54 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIconJM week 3 Bench Day21-01-2015 @ 18:57 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIconJM week 3 Deadlift day22-01-2015 @ 23:14 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIconShoulder day23-01-2015 @ 21:22 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIconFront Squat Day JM Week 324-01-2015 @ 22:05 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIconSquat Day JM week 427-01-2015 @ 21:51 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIconBench Assistance Day JM Week 428-01-2015 @ 20:56 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIconDeadlift Day JM Week 429-01-2015 @ 22:31 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIconLower body assistance JM week 431-01-2015 @ 21:51 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
Front Squat

120 7x5, 1x8 last reps of each set paused.

Stiff Leg Deadlifts

150 4x5, 1x8
frankie1parkeIconBench Day JM Week 401-02-2015 @ 18:44 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIconRecent training this week06-02-2015 @ 18:09 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
Post Edited: 06.02.2015 @ 18:21 PM by frankie1parke
nothing of note really this week however next will have lots of prs though

HB 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
frankie1parkeIconShoulder day week 408-02-2015 @ 18:14 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
frankie1parkeIcon...14-02-2015 @ 20:40 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq


Recent training
frankie1parkeIconLight Bench Day08-03-2015 @ 09:27 
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Squat depth : approved.
Member 3804, 224 posts
SQ 300, BP 180, DL 272.5
752.5 kgs @ 115kgs UnEq
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
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