Francis333's Beginning Log!

**Francis333** · 10-11-2014, 02:25 AM

Pause Bench

2x205x6 PR
205x5

FFS failed the last rep on the 3rd set...just needed to lockout the last few inches....if I would have rested 30 more seconds I feel I would have gotten it...3 hours of sleep as well the night before but no fukin excuses.

DB Row

3x85sx6

OHP

125x6

RDF

3x90x12

Deadbugs to finish off.

---------------------

Fought through this workout...

This upcoming week will probably be my last on Candito's program. I just really want to do 5/3/1 tbh and want to start doing singles and triples and destroy

**Francis333** · 10-11-2014, 02:27 AM

Pause Squats

6x265x4

Pause Deadlifts

2x345x4

----------------------

That's all for the day, keeping it brief. Lower back was on fire after this.

About to go visit a powerlifting garage gym to train and hopefully they have a better bench.

**Francis333** · 10-14-2014, 08:01 AM

209.8Lbs PR

dat thanksgiving

**Francis333** · 10-14-2014, 07:47 PM

obese status reached

bacne come at me

**Laidbackzack** · 10-15-2014, 04:24 AM

back lookin good m8. When you gonna hit 500 lb death lift?

**Francis333** · 10-15-2014, 04:44 AM

Originally Posted by Laidbackzack

back lookin good m8. When you gonna hit 500 lb death lift?

We'll see man, hopefully before the end of the year but I'm going to take it slow with deadlifts, no rush.

**Teenwolf2** · 10-15-2014, 07:37 PM

Back is looking good man, super thickness.

**Francis333** · 10-15-2014, 09:11 PM

Originally Posted by Teenwolf2

Back is looking good man, super thickness.

ty james

**Francis333** · 10-19-2014, 05:49 PM

Spoto Bench

6x175x4

Barbell Row

6x175x4

OHP

125x8

Chins

BWx10

-Band Face pulls to end it off.

--------------------------

Oct 11th:

First workout at guest gym. Good environment, everyone there competes together so hoping I can learn some stuff.

Been slackin on diet the past couple days, down to 207lbs but no big deal. Lots of food today to get back on track.

**SilyCheeseSteak** · 10-21-2014, 09:45 PM

It was good starting 5/3/1 with you today m8. Let's phucking kill it tmmw.

**Francis333** · 10-21-2014, 09:45 PM

Squats

3x300x6 PR

Deadz

395x6 PR

Front Squats

3x115x8

Hammy Curl

3x115x8

------------------

Oct 14th. Awesome workout. I remember this being easy, especially the deads being disgustingly easy except for grip issues on the last rep without chalk.

**Francis333** · 10-21-2014, 09:54 PM

Originally Posted by SilyCheeseSteak

It was good starting 5/3/1 with you today m8. Let's phucking kill it tmmw.

**SilyCheeseSteak** · 10-21-2014, 09:56 PM

Originally Posted by Francis333

[gif]

**Francis333** · 10-23-2014, 12:49 PM

potato fat ass pic at 207lbs. powerfilt

**HowsMyClutch** · 10-23-2014, 12:52 PM

wtf this log is never gunna end.

**Francis333** · 10-23-2014, 03:29 PM

Originally Posted by HowsMyClutch

wtf this log is never gunna end.

the fuk this log will end when I stop lifting

The day I die

**Francis333** · 10-24-2014, 04:05 PM

Pause Bench

3x205x6 PR

DB Row

3x90sx6

OHP

130x6

Chins

+2.5x6

RDF

3x100x8

------------------

Oct. 15th

Got all of the 3 sets of bench pretty easily.

**Francis333** · 10-24-2014, 04:08 PM

Pause Squats

6x270x4

Pause Deadz

2x350x4

Leg Press

3x3pps + 5x11

Hammy Curl

3x110x12

---------------

Oct 17th

**Francis333** · 10-24-2014, 04:18 PM

Pause Bench

6x180x4

No spoto, just did pause, feels beteter on the elbows.

Barbell Row

6x180x4

OHP

130x8

Chins

BWx10

Full extension of the elbows, dead hang.

----------------------------

Face pulls with band at the end.

This is the final workout of Candito's program; Onto 5/3/1 we go!

**Francis333** · 10-26-2014, 11:14 AM

OHP

105x5 accidently did 5 reps on this
120x3
135x10 PR
140x3
150x3 RPE 8.5
3x105x5

Huge volume. Everything was pretty easy. Going to start using RPE because it's fun.

Haven't gone heavy on these for a while.

DB Bench

1x75sx10
4x75sx8

Accidently did 10 reps first set. Feel these in the triceps alot.

DB Row

5x80sx10

Pretty much kroc rows, these feel awesome.

Face Pulls

3x50x15

----------------------------------

Great 1st workout back on 5/3/1.

**Francis333** · 10-26-2014, 11:30 AM

Deadlift

300x3
340x3
385x3
405x3
425x3 Tied PR RPE 8.5

Tied PR 1st deadlift sesh on 5/3/1 not bad.jpg.

Could have gone for another joker set but decided to stay conservative because I haven't deadlifted above 400 in a while.

Front Squats

5x135x8

Pallof Press

5x30x10

Leg Curl

2x110x12

Assistance work is pretty pussy, but you're not gonna win on assistance work motherfukas.

**Francis333** · 10-31-2014, 02:23 PM

Pause Bench

155x3
175x3
200x6 RPE 9
210x3 RPE 8.5
3x155x5

Considering I got 3x205x6, that AMRAP was pretty crappy. Wasn't feeling great on this day.

DB Press

5x60sx8

Chinups

5xBWx4

Goin light on these because 5 sets.

Rear Delt Flies

3x90x11

-------------------------------------------

Not bad, could be better

**Francis333** · 10-31-2014, 02:33 PM

Squat

225x3
260x3
295x8 PR RPE 9
310x3 RPE 8.5
325x3 RPE 9 Tied PR
3x225x6

SLDL

5x225x8

Hammies destroyed by this part.

Planks

5x15seconds

Top of Deadlift Hold (Grip Work)

2x405x10 seconds/6 seconds

chalked up then hold double overhand grip for as long as possible. Not bad, I don't think alot of powerlifters can do this double overhand.

---------------------------------------------------

Squats were awesome. hamstrings sore for the next couple days. It is hard to assess RPE properly.

**Teenwolf2** · 11-04-2014, 03:26 AM

Sick deads mate!

**Francis333** · 11-04-2014, 04:41 AM

Originally Posted by Teenwolf2

Sick deads mate!

Thanks mayne, that is nothing compared to what I just did the other day.

**Laidbackzack** · 11-04-2014, 05:32 AM

Wait, you held 405 double overhand for 10 seconds? That's fukin crazy man. I can barely hold 335 DOH chalked for 1 rep

**Francis333** · 11-04-2014, 06:55 AM

Originally Posted by Laidbackzack

Wait, you held 405 double overhand for 10 seconds? That's fukin crazy man. I can barely hold 335 DOH chalked for 1 rep

Yes but from a rack pull position not from a deadlift. But still

Thanks mate, my grip strength has skyrocketed in terms of deadlift. I did one of those grip squeeze tests in my course today and I didn't measure up to most of the other guys in class which is interesting. IMO it's not the same though

**Laidbackzack** · 11-04-2014, 07:19 AM

Originally Posted by Francis333

Yes but from a rack pull position not from a deadlift. But still

Thanks mate, my grip strength has skyrocketed in terms of deadlift. I did one of those grip squeeze tests in my course today and I didn't measure up to most of the other guys in class which is interesting. IMO it's not the same though

That's still impressive. And those are different types of hand strength, which makes sense if you don't train squeezing.

**Francis333** · 11-04-2014, 07:30 AM

Originally Posted by Laidbackzack

That's still impressive. And those are different types of hand strength, which makes sense if you don't train squeezing.

Good, so it's not even really grip strength.

**Francis333** · 11-04-2014, 04:32 PM

OHP

100x5
110x5
130x12 RPE 10 PR
3x100x5

DB BEnch

5x75sx8

DB Row

5x80sx11

Face Pulls

3x50x15

-----------------------------

Oct 26th

All kindza volume.

Thread: Francis333's Beginning Log!

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