Frankovic's Journey to a 1,300lb Raw Total

[Frankovic]

I just broke the 1,200lb raw total barrier weighing in at 192.2lbs with a 407.7lb squat, 292lb bench and a 501.5lb deadlift at the 2010 USAPL NJ States. I'm hungry for more. 1,300...I am coming for you. I'm not 100% yet, but I am pretty certain my next meet will be the USAPL American Open on December 5th in King of Prussia, PA. I would like to achieve a 1230-1235lb total at 198.

[Frankovic]

Bench
45x10x2
95x10
135x10x4

Incline DB Press
40x12
50x12x2

BB Preacher Curl
40x12
50x12x2

DB Hammer Curl
20x12
15x12x2

Cable External Rotation
15x12x3

My first real day back in the gym after the meet and I took it pretty light. I have tweaked my bench form a tad after some recommendations from a friend who saw me bench for the first time in person at the meet. He suggested I move my grip out a tad and also concentrate on pinching the shoulder blades to keep the back tight. I had no idea about the back tightness prior to him mentioning this. Dave Tate explains it really well in this video.



I definitely feel my back is much more stable this way, but one thing I noticed is that it reduces your ROM a little as well. In addition to the wider grip, I think this will benefit me in the long run. I'm sure I still have a lot of work to do with making the back tightness automatic from now on, but I feel sore in the area so I must be using it. It is also hard to maintain it for a set of 10 reps as your back is in a static position for the entire set basically. Learning something new everyday.

[/JV/]

Thanks for sharing that video. I stayed up well past my bedtime last night watching this series of bench videos and now I'm stuck waiting for part 7...

That's a great series of videos. Definitely valuable information. Gives me lots of things to think about. Interesting that you felt sore in the upper back after your session. I would guess I haven't been tightening my upper back properly either. I often feel sore mid back but not much upper back. Guess I will look into that band pull-apart. I also found the warm-up info useful. And then there were other things covered like elbow flaring or not.

How cool would it be to get a bench lesson from Dave Tate?

[Frankovic]

Thanks for sharing that video. I stayed up well past my bedtime last night watching this series of bench videos and now I'm stuck waiting for part 7...

That's a great series of videos. Definitely valuable information. Gives me lots of things to think about. Interesting that you felt sore in the upper back after your session. I would guess I haven't been tightening my upper back properly either. I often feel sore mid back but not much upper back. Guess I will look into that band pull-apart. I also found the warm-up info useful. And then there were other things covered like elbow flaring or not.

How cool would it be to get a bench lesson from Dave Tate?

I actually feel sore in my lats the past 2 days too. So its safe to say that I'm using them some what. I find it funny that even after all these years of lifting we can learn something new such as activating the back during benching. Makes me wonder how much Tate knows more than I do, yet I thought I knew a lot.

[dtaps24]

In, congrats on the 1200, rep'd, looking forward to watching big time progress.

[Frankovic]

In, congrats on the 1200, rep'd, looking forward to watching big time progress.

Thanks brah. Hopefully you'll stick around by the time I get to 1,600! One day I will...

[Frankovic]

Squat
115x10
135x10
185x10x2

GHR w/Push Off Floor
3x5

45 Degree Calf Raise
90x10
180x10
230x10

Standing Cable Ab Pulldowns
130x15
150x12

I think not squatting for 10 days has taken a toll on me as my quads were cramping up a bit on the last set of squats. In the future I'm going to squat earlier than this with 135lbs just to loosen things up. Everything else felt pretty good for the most part. Its funny how I squatted 408lbs the last time I was under a bar, but I felt worked today with just 185lbs. The body needs some rest and it will peak higher than before.

Didn't really have any knee pain during this session. I'm writing this about 1.5 hours after the workout and as I sit here I kind of feel a throbbing slight pain in the upper shin area towards the knee, but it has subsided after a few minutes. I'm seeing an orthopedic specialist tomorrow morning and we shall see how that goes.

I'm still unsure of what kind of routine I'd like to do now. Debating just doing my own thing where I'd basically work in the 8-10 rep range for a bit then head down to 5's and 3's and so on as the meet approaches. I'm open to any suggestions...

[Frankovic]

Alright so I just got back from the doctor's and it turns out that this is very minor. There is nothing wrong with my knee as he said the area I was pointing to is where the IT band attaches. Basically its due to overuse. He just provided me with some anti-inflammatory medication and recommended I stretch out thoroughly. I hope it does go away completely...I guess now that I know its not a big deal I can move forward with my training and try to come up with a plan for the meet.

[Frankovic]

Military Press
45x10
75x10
95x10x4

Reverse Pec Deck
4x12

DB Lateral Raise
20x12x2
15x15

Cable Tricep Pushdown
5x10

This workout was well under an hour. I'm starting to feel like my upper body can handle some work again. Hopefully deadlifts on Saturday feel the same way. I worked out in a different gym than usual today so I didn't bother remembering or the weights on the reverse pec deck or tricep pushdown. I went to a LA Fitness which I wasn't too fond of to be honest. The music was on that ****gy time. People consisted of average 20 year old kids who think they are big. Seated Calf Raise machine's seat is too narrow to do GHR's on. Squat racks are flimsy as well as the bars. Benches have a weird gap on the "head rest". Why does a bench have a head rest angled downwards? Of course octagon plates to void deadlifts! Definitely not such a great gym for a powerlifter. I understand why "normal" people would enjoy it there with the pool and basketball court, but that's not a big deal for me.

[Frankovic]

40 Minute Walk

[Frankovic]

Deficit Deadlift (4")
135x10
225x10
255x10x3

Hack Squats
70x10x2 (Stopped due to shin discomfort)

Pullups
BWx6x4

T-Bar Row
45x10
90x10
115x10
125x10

Seated Calf Raise
50x10x3

Hanging Leg Raises
3x10

This session left me really tired as I'm not used to this volume any more. Should feel better after a few more sessions. The hack squats didn't feel too good. I'm trying to think of ways to work my legs without placing any discomfort on the shin area that has been bothering me. I'm thinking about giving lunges a shot. I think I have an idea of what I want to do leading up to the next meet, but I'll think it through before I post it. I just read The Reactive Training Systems manual, so it has given me a few ideas. I'll post a write up on that book as well.

[/JV/]

The RTS manual is on my list to read too.

[Frankovic]

I'd like to start off by saying that the Reactive Training Manual is a great read that any powerlifter should pick up. Mike covers a simple beginning approach as well as what to do as you become more and more advanced.

He gives you a sample template for the types of exercises that should be used which isn't too far off a standard powerlifting template. It made me think about what I've been missing in my routine as of late. I haven't done much heavy tricep overloading exercises such as board work, close grips or floor presses. It may not be my weakness at the moment, but I don't think it would hurt to start incorporating some of those movements into my routine. Mike, as most people, recommend doing back work at the end of bench/bench assistance days. I used to do this, but have started doing it on deadlift days. I'm wondering if there is any difference as far as setting that up. I am not going to follow Mike's exact set up because I like to do things like flys, curls and lateral raises. Yes, they aren't the best choices for strictly powerlifting, but I like doing them and feel they help me put on some muscle in the right areas. Shoot me for being a powerlifter concerned with his looks.

For those of you who have no idea how the program is set up, you basically alternate 3 weeks of volume and intensity phases. This isn't anything groundbreaking either as that is essentially how every single strength training routine runs. What makes RTS special is the fact that Mike wants you to train off how you feel and figure out ultimately what works for you. What really struck home with me is the fact that every single elite powerlifter has come up with some sort of their own version of something that probably only works for them. You don't hear about Andy Bolton running the Coan/Phillipi routine to get past 1008lbs.

Towards the end of my block periodization routine, my deadlift was just seeming to fall apart. I had to do a bunch of doubles at 435lbs and they felt like an eternity. I just kept straining to death pulling off the ground simply because a piece of paper was telling me that was what I had to do on that specific day. In the grand scheme of things, one workout where I'm dying isn't going to do much towards the end result of a meet PR. Mike makes a good point where there is a point where you have trained enough for the day and any more is just worthless as it would just drain you for following workouts. I'm going to start trying to train by feel rather than by percentages and set routines. I'll probably have a tough time adjusting to this.

I'm going to run 4 weeks of 8-10 reps on the main lifts just to do something different and possibly pack on some muscle mass. After that I will run a 3 week volume phase consisting of 5's, 4's and 3's more than likely. Then a 3 week intensity phase with some heavy stuff and an easy 3 weeks left until the meet.

I'm looking forward to testing this out and hopefully this is the start of something big. I didn't really explain RTS in great detail. It would be much easier to understand if you read the manual instead of me explaining it. Plus, I don't want Big Mike chasing me down.

[Frankovic]

Bench
45x12x2
95x10
135x10
165x10
185x10x2

Incline DB Press
50x12
55x12
60x12

Pec Deck
70x12
80x12x2

BB Preacher Curl
50x12x2

Hammer Curl
15x12
20x10x2

Cable External/Internal Rotation
15x13x2 of each

I'm starting to feel more comfortable on the bench with the wider grip and pinched shoulder blades. I feel like there is a different point where I should be touching, but I think that may be due to the fact I'm doing touch and go at the moment which always had a higher touching point for me. I don't need much weight to feel stimulated right now. Coming off a meet and trying to do 10-12 reps on everything can be humbling.

[Frankovic]

Squat
135x10
185x10
225x10x3

GHR
3x2

Unilateral Kneeling Leg Curl
40x12x2 (Knee twinge)

Lying Leg Curl
70x12x2 (No knee problem)

45 Degree Calf Raise
90x12
140x12
190x12

Standing Ab Wheel (Short ROM)
3x12

Squats weren't too bad. My first set at 225 was a bit off technique wise, but I felt pretty sound on the last 2 sets. I felt like I was gasping for air after those 10 rep sets too. I'm not sure if its simply because I haven't done reps in forever or the fact that I've also let my cardio levels slip due to trying to heal my knee/shin mess.

Decided to just do a few GHR's without any assistance today. I purposely did something I can easily handle which was 3 doubles. I'm going to slowly work my way up on these as I don't want to kill myself on them, which may have played a role on my recovery during my last meet prep.

I followed it up with some leg curls to add in volume. On my second set of the kneeling leg curls, I felt a slight twinge which was very similar to the one I felt on that same machine months ago. I guess I can never do that machine again. Luckily the lying leg curl doesn't bother me, so I will stick with that in the following weeks.

I'm starting to feel stronger. I would say that the third week after a meet is usually when I start feeling pretty good again. Let's start piling on some weight on the bar!

[Frankovic]

Military Press
45x10
80x10
105x10x3

Floor Press
95x10
135x10
145x10
155x10

Reverse Pec Deck
70x12
80x12x2

DB Lateral Raise
20x12x3

Decline Skullcrusher
60x12
70x12x2

Cable Tricep Pushdown
60x12
50x12
50x12 Dropset 40x12

I tried out the floor press with my regular bench grip and I felt it a lot in my chest for some reason. I wanted to use this movement as more of a tricep dominant movement. So I'll move the grip in next week.

[Frankovic]

Deficit Deadlift (4")
135x10
225x10
275x10
315x10

T Bar Row
45x10
90x10
115x10
135x10

Pullups
BWx6x5

Seated Calf Raise
50x12x3

Hanging Knee Raises
3x12

I felt some tightness/discomfort, whatever you want to call it, in my right shin on my top set of deadlifts today. It doesn't seem like this is going to go away while still training legs heavy. So it seems I have to decide whether to live with this and keep training or take some time off... I'm leaning towards just living with it as I have for the past couple months. I just don't understand what the problem is. I've been rolling and stretching out daily and seen some progress, but not enough to make it disappear. I've also added in icing the area recently. Maybe I need to give it more time. I did really lay off the cardio at least.

[Frankovic]

Bench
45x10
95x10
135x10
165x10
185x10
205x10

Incline DB Press
55x12
60x12x2

Pec Deck
70x12
80x12
90x12

BB Preacher Curl
50x12x3

DB Hammer Curl
20x12x3

Mini Band External Rotation
3x15

[Frankovic]

I went on vacation to Austin, TX for 5 days which explains my disappearance. I did manage to get 2 workouts in down there. The squat workout felt really bad on my knee. I kind of rushed the warm up which probably didn't help. It felt just as bad with 135 as 245 and it made me decide to really lay off lower body work until its healed. So I decided to skip deadlifts this past weekend and I just combined the military press and back focused day. On the bright side, it has not bothered me in a while during normal everyday activities which is good. I think I'm going to just do some really light squats tonight, skip deads again and then hopefully be able to pick it back up pain free the following session. If it happens to still be bothering me, worst case scenario I'll probably just bench at this meet since I'll be there anyway for my training partner. Nothing worse than nagging injuries...

8/25/10 Wednesday - Squat

Squat
135x10
185x10
225x10
245x10

Lying Leg Curls
2x12
Triple Drop Set of 12's

Standing Calf Raises
3x12

Cable Ab Pulldowns
3x12


8/28/10 Saturday - Upper Body Asst.

Military Press
45x8
75x8
115x8
135x8

Dips
BWx20,20,15

Pullups
BWx6,7,7,7,7

T Bar Row
45x10
90x10
135x10

DB Lateral Raise
20x12x3

Reverse Pec Deck
3x15

Cable Tricep Pushdowns
3x12


8/30/10 Monday - Bench

Bench
45x8
95x8
135x8
165x8
195x8
215x8

Incline DB Press
60x10
65x10x2

Pec Deck
3x12

BB Preacher Curl
50x10
60x10x2

Seated Overhead BB Tricep Ext
50x12
60x10
70x10

DB Hammer Curl
25x10
30x10

[Frankovic]

Squat
45x15x3
95x12x3

GHR w/push off floor
3x5

Cable Ab Pulldown
150x15x3

1 Leg Planks
~40 sec per side

Felt no pain during this workout which is a good sign. I think laying off deadlifts on Saturday will lead to a real pain free squat workout next Wednesday. I hope...

[Frankovic]

Military Press
45x8
75x8
95x8
115x8
140x8

Close Grip Decline Bench
45x10
95x10
135x10
155x10
175x10

Reverse Pec Deck
80x12x2
90x12

DB Lateral Raise
15x10
25x12
20x12

Skullcrushers
70x10
80x10
90x10

Cable Tricep Pushdown
60x12
70x12x2

Rotator Cuff
4x12

Didn't like the close grip declines. Felt weird in my shoulders and felt it more in my chest than triceps. Military Press was decent, with an estimated max of 177. The most I've ever done on them was 165, so I take that as progress. I need that 298-303 bench NOW!

[milk mustache]

Good progress, Frankovic. The meet looked like a blast.

I've had that same trouble with my knee/shin on both legs. I noticed that tons of ice (7-8 times a day for 20 minutes) while elevating the leg alleviated most of the tenderness. It was a slow process, and I have to cut my squatting back to twice a week.

The first time I had it, I took months off of squatting. That wasn't the answer. Anti-inflammatory medicine and ice work much better. Knee sleeves also help to keep the area warm, and a good 5 minute bike or rowing warm-up is crucial.

Just to clarify, does it hurt when you go down stairs?

[Frankovic]

Good progress, Frankovic. The meet looked like a blast.

I've had that same trouble with my knee/shin on both legs. I noticed that tons of ice (7-8 times a day for 20 minutes) while elevating the leg alleviated most of the tenderness. It was a slow process, and I have to cut my squatting back to twice a week.

The first time I had it, I took months off of squatting. That wasn't the answer. Anti-inflammatory medicine and ice work much better. Knee sleeves also help to keep the area warm, and a good 5 minute bike or rowing warm-up is crucial.

Just to clarify, does it hurt when you go down stairs?

Thanks. Yea, I'm going to try to ice more often, but how do you have time for 7-8 sessions per day!? I'm sure it has bothered me going down stairs at some point, but not lately. I think it more so bothers be going up stairs. It was feeling pretty good a few days ago, until I decided to go for a light jog to test out the waters. I had no issues during the jog, but I felt it again the next day. Pretty frustrating. I guess I just have to not do any cardio for 1-2 weeks. I think I'll take it light on the squat again this week. Doubt its going to be good by then.

[Frankovic]

Pullups
BWx15,9,7,7

T Bar Row
45x10
90x10
115x10
140x12

Hanging Leg Raises (Feet to bar)
3x7

-Superset With-

Side Planks
~45 seconds per side

[/JV/]

See, you can do lots of pull-ups too.

Good work on the 140x8 press.

[Frankovic]

See, you can do lots of pull-ups too.

Good work on the 140x8 press.

Haha, I did do them a little less strict, but its interesting how sometimes we put mental blocks in our heads then we see someone else achieve something and we believe we can do it too.

[/JV/]

I never figured out how to say what I was thinking about your RTS write-up.

I suppose I shouldn't say too much until I've read the manual, but it sounds like that method has some big prerequisites: one has to know his capabilities really well, and then one has to be honest about his condition at each session. I understand where you're coming from that if you're just completely beat up and you're going to die if you do the last 4 sets of deadlifts, it doesn't make sense to put yourself through that because a program says so. However, without sufficient experience and knowledge of capabilities, I'd be concerned about giving myself too much leeway in determining how hard something really is/feels. I'm thinking of those times where I wasn't sure I could do something, but I surprised myself and was able to complete the workout anyway. That's an awesome feeling. But it sounds like it's worth reading to learn about it and maybe apply some things to my training.

[Frankovic]

I never figured out how to say what I was thinking about your RTS write-up.

I suppose I shouldn't say too much until I've read the manual, but it sounds like that method has some big prerequisites: one has to know his capabilities really well, and then one has to be honest about his condition at each session. I understand where you're coming from that if you're just completely beat up and you're going to die if you do the last 4 sets of deadlifts, it doesn't make sense to put yourself through that because a program says so. However, without sufficient experience and knowledge of capabilities, I'd be concerned about giving myself too much leeway in determining how hard something really is/feels. I'm thinking of those times where I wasn't sure I could do something, but I surprised myself and was able to complete the workout anyway. That's an awesome feeling. But it sounds like it's worth reading to learn about it and maybe apply some things to my training.

Yes, what you said is true of the system, but I believe you are ready for it. I don't think you are giving yourself enough credit. You're stronger than me..on 2/3 lifts at least lol. It will definitely make more sense when you read it yourself, which I recommend you do like tomorrow. I'm going to basically be running an experiment trying this method for the first time as well, but after reading the book it just made too much sense to try this. I think you'll feel that way too after you read it. I too wonder how I'm not going to lie to myself about how hard something was, but I think I'll figure it out over time.

You can kind of practice thinking about this with your current routine. Think about how hard something was and be honest with yourself. For the record, I don't think I'm going to follow RTS to the tee just quite yet. I think I'm just going to think about using it for the main lifts and not follow the exact template offered for the rest of the routine. I'm going to ease into this, so whether or not I'm doing RTS is up to you.

Order it now!

[Frankovic]

Bench
45x8
95x8
135x8
170x8
200x8
225x8x2

Incline DB Press
65x10
70x10
55x12

Pec Deck
80x10
90x10x2

BB Preacher Curl
50x10
60x10x2

Overhead Tricep BB Ext
60x10
70x10
80x10

Hammer Curl
25x10
30x10
35x7ish

Rotator Cuff

For some reason on 135 and 170 I lost my arch after like 2 reps. I tend to hold it better with heavier weights. 225 felt really good on both sets as I'm starting to feel pretty comfortable with the wider grip and focus on pinched shoulder blades now. I could have easily done 10 reps on the first set of 225 which translates to a 300 max, but it was touch and go however...

[Frankovic]

Squat
45x15x2
95x12x3
135x10

Seated Leg Curl
3x12

Cable Ab Pulldown
160x12x3

-Superset with-

1 Leg Planks
~45 seconds per side

Shin was feeling good so I decided to go for 135 and sure enough I felt some discomfort on the first rep. Another light week next week... I wonder how long I'm going to have to wait.