Francis333's Beginning Log!

[UngeneticAzn]

Good plateau breaking! For squats, you might be rounding your back a bit. Get some videos of 225 next time! As for max dips, if you mean 1RM, try +45 for a double or triple. Maybe +55x1?

[Francis333]

Good plateau breaking! For squats, you might be rounding your back a bit. Get some videos of 225 next time! As for max dips, if you mean 1RM, try +45 for a double or triple. Maybe +55x1?

Thanks brah! I may be rounding but it doesn't feel like it. I will try to get some videos tommorrow of 2 plates! I meant max dips as in just bodyweight until failure.

[comps]

Lower back pain, especially if temporary means you're losing your arch.
I didn't "perfect" my arch until I was hitting mid 200s. Had constant pain.

[Francis333]

Lower back pain, especially if temporary means you're losing your arch.
I didn't "perfect" my arch until I was hitting mid 200s. Had constant pain.

I think I still have that butt wink going on. I will try to get a video up tomorrow. Well the heavier I go the worse the back pain immediately after the set.

[Francis333]

Workout B:SS

Squat

225x5/5/5 +5

Sick. Broke that plateau. Took me a while to get back up to it but it feels good to have that 2 plate squat now.

Military Press

120x4/5/4 +5

Fuark. Tried as hard as possible but couldn't get all reps. Hopefully I don't stall again

Pendlay Rows

180x5/5/5 +5

Still progressing. Form definitely isn't strict. I can't get it all the way up to my chest/abs but my lats are definitely growing and lately I can feel it alot more the next day.

Chin ups

+20x10/8 +2 reps

Damn. Will get next week.

Overall good workout.

[Francis333]

I won't be able to train 3 days this week due to Easter weekend most likely. And probably not train 3 days next week either.

But anyway yesterday I tested 3 of my maxes:

Military: 135 1RM
Deadlift: 295 1RM
Bench: 180 1RM

[Francis333]

Form checks of my squats:

225lbs set 1+2

[Teenwolf2]

Squats looked great, military gets tricky so you'll always plateau sooner rather than later on SS. What you need to do is give up 3x5, do 5x3 instead, then when you stall on that drop the weight and do 5x3, 4x4, then 3x5 then start again. Nice rows too man

[Francis333]

Squats looked great, military gets tricky so you'll always plateau sooner rather than later on SS. What you need to do is give up 3x5, do 5x3 instead, then when you stall on that drop the weight and do 5x3, 4x4, then 3x5 then start again. Nice rows too man

Will do Teenwolf thanks bro.

[comps]

Squat depth was good.
Leaning over quiet a lot. Not exactly safe, but not really bad.

My OHP stalled at 115 3x5.
It finally started progressing again once I ran madcows. Just hit 135x5 several days ago.


Why haven't you posted in 5 days?

[Francis333]

Squat depth was good.
Leaning over quiet a lot. Not exactly safe, but not really bad.

My OHP stalled at 115 3x5.
It finally started progressing again once I ran madcows. Just hit 135x5 several days ago.


Why haven't you posted in 5 days?

Thanks for the advice on the squat. Yea I feel myself with my chest down because it makes the lift easier.

I am going to go with 5x3 like Teenwolf said as I didnt hit all reps again yesterday.

Will update tonight maybe comps, 2 workouts to log. Thanks for following man!

[Francis333]

Workout A:SS

Squat

230x5/5/5 +5

Grinders once again.

Bench Press

155x5/4/4 +5

Pissed. This is the exercise I want to progress the most on as it is lacking a bit. Almost at BW for reps.

Deadlift

240x5 +5

Not too bad. I'm still liking DL's . One of my favourites.

Dips

30x10/10 +5

Accidentally went up 5lbs when I wasn't supposed too. Was wondering why it felt so heavy. But I will be doing +35 tomorrow. fuarrrrk.

Overall alright workout. Not too happy about the bench stall. Will try to break tomorrow!

[Francis333]

Workout B:SS

Squat

235x5/4/4 +5

That's no good. I could have done 3/4 squats but I tried to go full. Didn't work out so well. Will try next on friday.

Military Press

120x5/4/5 +0

Just missed one rep...wow. Will try on friday to hit all reps. If not then I will go with 5x3. Teenwolf: Should I stay at 120 when going to 5x3?

Pendlay Rows

185x5/5/5 +5

I am cheating on these big time and I'm not sure if its fine...will get a video up soon to see if my form is terrible.

Chins

+20x10/7 +1 rep

Only got one more rep... will try one more time to get 10/10 then I am resetting.

Overall not a great workout. I seem to lose strength really fast if I take time off. I took 6 days off with no lifting because of easter weekend and I didn't gain much. Seems like my recovery time is really fast but I also lose strength quickly too. This week I am only squatting twice. Workout tue, thu and friday. No squat tomorrow. Just bench, deads and dips.

[Teenwolf2]

Yea 120 boi.

Your lifts are getting up there man, jelly of that squat. Rows are tank too, don't be too worried about being strict, develop dat dere explosive power.

Bench will come up soon enough, just keep working on your arch and keeping tight and it will probably make a world of difference. How many Cals do you get a day?

[UngeneticAzn]

Nice job man! Those lifts are getting up there. Jelly of dips, wish I could do them without wrecking my shoulders

[TooStronk]

Squats are going good, I'd recommend even not 3/4 but total ATG squats. But I'm a powerlifter, I don't know what your aims are. I just need to go ATG, though u like it more . Imo ATG is the best way to perform a proper squat, shows your true strenght. I could half squat 200kg too, but what would be the point?
Anyways, looking forward to any videos/pics incoming in near future, keep it up brah.

[Francis333]

Yea 120 boi.

Your lifts are getting up there man, jelly of that squat. Rows are tank too, don't be too worried about being strict, develop dat dere explosive power.

Bench will come up soon enough, just keep working on your arch and keeping tight and it will probably make a world of difference. How many Cals do you get a day?

Alright, I'll keep doing ma thang on the rows. Yea I've always been a lower body guy. Squat>>>bench for me. Bench is lacking a bit. I have been doing more of an arch. Even so much that when I rack the weight and pull out my back feels hella tight. But not like the tightness I get from my squat. I actually don't count calories but I estimate anywhere from 3000-3300 because I expect my maintenance to be 2800 but I haven't tested it. It is alot of work to count macros and cals.

Nice job man! Those lifts are getting up there. Jelly of dips, wish I could do them without wrecking my shoulders

Thanks brah! Slowly but surely. Deadlifted 3 plates today for 1RM!! Yes my dips are pretty nice IMO. +35 today I don't have any pain in my shoulders ever.

Squats are going good, I'd recommend even not 3/4 but total ATG squats. But I'm a powerlifter, I don't know what your aims are. I just need to go ATG, though u like it more . Imo ATG is the best way to perform a proper squat, shows your true strenght. I could half squat 200kg too, but what would be the point?
Anyways, looking forward to any videos/pics incoming in near future, keep it up brah.

Yea I go to parallel. But in my last squat session some reps were 3/4, not on purpose of course. My aims are both BBing and strength. I think parallel is fine or a little past. Thanks for following brah. Got another bench video today and I'll take some more progress pics soon!

[Francis333]

Bench Form check. Need to keep head down, feet flat on floor, elbows flared out a bit more, and bar to nips.

[Teenwolf2]

I'm going to lay it straight for you, your arch is pretty much non existent, and your head should not move during the set. Also the bar path is not straight enough, you're losing power big time. Tucking your elbows is the least of your problems tbqh.

On the bright side, with form like that it still looked easy, imagine what you could do if you fixed those few bits up! Youd be at 185 in no time! Keep up the awesome work man

[Francis333]

I'm going to lay it straight for you, your arch is pretty much non existent, and your head should not move during the set. Also the bar path is not straight enough, you're losing power big time. Tucking your elbows is the least of your problems tbqh.

On the bright side, with form like that it still looked easy, imagine what you could do if you fixed those few bits up! Youd be at 185 in no time! Keep up the awesome work man

Hmm I think my shirt is masking my arch... I definitely do have one as my lower back is as tight as a mofo. Martyn said that my bar path is too straight. He says to curve it towards the rack. But yea I definitely do have an arch.

It looked easy with that form? Did you see my last rep!? hahaha was like 5 seconds! I'll adjust my form and on Monday hopefully I can break 155. Thanks as usual brah!

[Teenwolf2]

Hmm I think my shirt is masking my arch... I definitely do have one as my lower back is as tight as a mofo. Martyn said that my bar path is too straight. He says to curve it towards the rack. But yea I definitely do have an arch.

It looked easy with that form? Did you see my last rep!? hahaha was like 5 seconds! I'll adjust my form and on Monday hopefully I can break 155. Thanks as usual brah!

Martyn knows best I'd say lol, but the arch thing I'm still quite sure of. Have you tried a more PL setup?

[Francis333]

Martyn knows best I'd say lol, but the arch thing I'm still quite sure of. Have you tried a more PL setup?

I would have thought this is a PL setup no? And I will try to get another bench video. I definitely have an arch...at least my lower back is tight I know that.

[Francis333]

Macros for the day. One of the rare days I counted them

http://www.myfitnesspal.com/food/diary/francis333

[UngeneticAzn]

This Food Diary is Private
This user is not allowing others to view his or her food diary.

Notsureifsrs...

[Francis333]

This Food Diary is Private
This user is not allowing others to view his or her food diary.

Notsureifsrs...

srs.

should be working now!

[Francis333]

Bench press form checks!!

[Francis333]

Wrokout A:SS

Bench Press

155x5/2/2 +0

Thats no good. I did feel a little sore from tuesdays workout. After this I also picked up 60lb DB's and did 4 reps. Then picked up 65lbers and did 3 reps. Next day, my shoulders/upper chest hurt like a bitch.

Deadlift

245x5 +5

Dips

+35x8/8 +5

Overall alright workout. This week was a pretty bad week for lifting due to lifting 2 days in a row. Didnt include squats because I didnt want to squat 2 days in a row.

[Francis333]

Workout B:SS

Squat

235x3/4/2 +0

Bad.

Military Press

120x4/4/4 +0

Definitely a struggle. Time to try 5x3. I actually think I could have gotten these if not for all the bench press yesterday.

Pendlay Rows

190x5/5/5 +5

Chins

+20x10/7 +0

Yea. Time for a reset on these too

Overall poop workout. One of my worst yet. Probably due to the fracked up week. I sure cant workout 2 days in a row.

[Francis333]

Workout A:SS

Squat

235x5/3/1 +0

Time for a reset. These were bad. Was so exhausted.

Bench Press

155x5/5/5 +0

Yes! Finally some good news! I didnt want to reset. I was feeling good so I went for it.

Deadlfit

250x5 +5

These were pretty hard. My grip was sweaty as fuark and I almost dropped the bar on a few sets.

Dips

+35x10/9.5 +3.5 reps

Lulz. I couldnt lock out so I put 9.5. I will do +40 next time!

Overall pretty good workout. Upset about the squat reset but Great thing I got the deadlift and FINALLY broke the bench. Have my first 2 sets above. Weight gain is going pretty well. Up to 162lbs. I was 151 on NOV. 30th when I started. So thats a 11lb weight gain in 4.5 months. My goal is to be 170 by June 20th. That is a 8lb weight gain in 2 months. Need to gain a lb a week. LETS GO!

[comps]

How was your bench form?
Goodjob on the deadlifts.
Nice weight, get to 200 asap.