frankie parkes training log

Time to start a log.

Age 18

Goals by 2013:

Squat 280

Bench 150

Deadlift 280

I am currently doing 531 and have had loads of success with it and will continue to use it until it stops working
due to this i am always training with sub maximal weights so i haven't maxed out for a while over 6 months

my current estimated maxes using wendlers calculator are:

Squat 240 - from 190x8

Bench 130- from 10x10

Deadlift 240 from 190x8 and 205x5

555 week

Squats
5 x140kg
5 x155kg
5 x175kg

then worked up to a 220kg single wanted to get something heavy on my back, smoked it easy single.

back raise 3 sets of 20 with 20kg dumbbell

3 sets of the plank for about 2 minutes

Deadlifts

155kg x 3
180kg x 3
200kg x 6 put belt on

Romainian deadlifts with a 5 second pause below the knee

140kg x 5 x 3 sets

Back Raises
22kg 3 sets of 12

Reverse Hypers

green band 4 sets of 20

Strong lifting! 531 is great

Squats with belt and sleeves

180kg x 5
180kg x 5
180kg x 5

Romanian Deadlifts with belt

172.5kg x 5
172.5kg x 5
172.5kg x 5

Lat Pulldowns

5 sets of 10 half the stack

Bench with belt and wrist wraps

warm ups
100kg x 3
120kg x 4

Speed bench

80kg 10 triples

Lat Pulldowns

5x10 Half the stack

Squats

Warms ups

180kg x 1
200kg x 1 belt
215kg x 3 belt and wraps

Speed Deadlifts

140kg x 6 x 2

Lat Pulldowns

Ab cable cunches

Bench

Warms ups

110kg x 5
110kg x 5
110kg x 5

Seated Press

67.5kg x 5
67.5kg x 5
67.5kg x 5

Lat Pulldowns

Biceps Curls

Squats

182.5 kg x 5
182.5 kg x 5
182.5 kg x 5

Romanian Deadlifts

162.5 kg x 5
162.5 kg x 5
162.5 kg x 5

Planks and Side planks for about 40 seconds each side, 3 rounds

Cable ab crunches

Lat Pull Downs

Bench

Warms ups

100kg x 3
120kg x 1
130kg x 1 PB
140kg x 1 PB

Speed Bench

80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

Lat Pulldowns

Dumbbell Curls

Well done on the two pb's mate.

cheers mate, finally benched 3 wheels feels good

Deadlifts

warm ups

180kg x 3
200kg x 2
220kg x 1
235kg x 1 PB very happy with this fast and smooth much more in there

Stiff leg deadlifts

140 X 3
180 X 2

just trying these out never done them before

Reverse hypers

Lat Pulldowns

Bench

110kg x 5
110kg x 5
110kg x 5
100kg x 8
90kg x 10

Seated Press

67.5kg x 5
67.5kg x 5
67.5kg x 5

Lat Pulldowns

Bicep Curls

Reverse hypers (active recovery from the deadlifts yesterday)

Squat

185 x 5
185 x 5
175 x 5
175 x 5

RDL
165 x 5
165 x 5
165 x 5

Ab wheel
3 x 10

Side planks
30 seconds with bodyweight
30 seconds with 6kg dumbell on the hip