View All Posts: frankie1parke
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 08-02-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 06-02-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 01-02-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 31-01-2015 @ 21:51 | ||
| Front Squat 120 7x5, 1x8 last reps of each set paused. Stiff Leg Deadlifts 150 4x5, 1x8 | |||
| » 14 year old clarence cummings front squats 201 (Go to post) | 31-01-2015 @ 10:57 | ||
| http://www.allthingsgym.com/clarence-cummings-201kg-front-squa... not sure if this is repost. but its worth seeing again | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 29-01-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 28-01-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 27-01-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 24-01-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 23-01-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 22-01-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 21-01-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 21-01-2015 @ 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 | |||
| » Attempt to get strong, jacked and get some gbpf records (Go to post) | 21-01-2015 @ 18:45 | ||
| time to start logging again so i can keep track of everything better. 3 week of cws juggernaut method. | |||
| » 180 x 15 Squat (Go to post) | 21-01-2015 @ 13:50 | ||
| yeah i followed that up with 5 triples with 160 high bar pause squats so yeah quite a lot of doms | |||