Twitter Facebook Who's Online - 0 members and 348 guests

frankie parkes training log

Users viewing topic: & 1 Guest

123

frankie1parke		frankie parkes training log	12-12-2012 @ 17:45
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	Post Edited: 12.12.2012 @ 17:58 PM by frankie1parke 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
frankie1parke		12/12/12	12-12-2012 @ 17:47
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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
frankie1parke		Deadlifts 333 week	16-12-2012 @ 17:40
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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
Jordan		...	20-01-2013 @ 19:16
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5 547.5 kgs @ 80kgs UnEq	Strong lifting! 531 is great
frankie1parke		Volume Lower Body 27/2/2013	04-03-2013 @ 14:10
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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
frankie1parke		Heavy Bench 2/3/2013	04-03-2013 @ 14:13
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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
frankie1parke		Heavy Squats 3/3/2013	04-03-2013 @ 14:17
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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
frankie1parke		Volume Upper Body 4/4/2013	04-03-2013 @ 17:29
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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
frankie1parke		Lower Body Volume 6/3/2013	06-03-2013 @ 17:34
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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
frankie1parke		Heavy Bench 9/3/2013	09-03-2013 @ 16:03
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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
IMPERIUM		...	09-03-2013 @ 17:15
Member 4049, 134 posts	Well done on the two pb's mate.
frankie1parke		...	09-03-2013 @ 17:37
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	cheers mate, finally benched 3 wheels feels good
frankie1parke		Heavy Lower Body	10-03-2013 @ 17:05
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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
frankie1parke		Volume Upper Body 11/3/2012	11-03-2013 @ 17:55
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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)
frankie1parke		Volume Lower Body	13-03-2013 @ 17:47
Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5 752.5 kgs @ 115kgs UnEq	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

123