Francis333's Beginning Log!

[Francis333]

Training maxes for this cycle:

Squat: 355
Bench: 235
Deadlift: 455
OHP: 165


OHP

115x3
130x3
150x7 RPE 9.5 PR
155x3
165x3 RPE 9
3x115x5

Floor Press

5x125x9

DB Row

5x80x12/12/12/11/11

Face Pulls

3x60x13

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

Dec. 8th

[Francis333]

Deadlift

320x3
365x3
410x3
430x3
455x3 RPE 9.5 PR



Despite the PR I felt like crap on these deadlifts

Knee Extensions

5x170x12

Pallof Press

5x30x18

Leg Curl

2x125x10

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

Dec. 9th

[Francis333]

Pause Bench

165x3
190x3
210x7 RPE 10 PR
225x3 RPE 9
235x3 RPE 9.5
3x165x5

DB Press

5x65sx8

Chins

5xBWx7

RDF

3x100x11

Curls

2x25sx11





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

Dec 10th.

[Francis333]

Squat

250x3
285x3
320x8 RPE 10 PR
3x250x5



By now I was pretty burnt out as this was my 3rd leg day in 5 days. But pepper your angus.

SLDL

5x230x9

Plank

5x25seconds

Pullup

2xBWx6

DB Row

2x75sx10

Face Pull

3x60x13

RDF

2x90x15

DB Curls

2x25sx11

Tricep Pushdown

2x150x10

Maxed out machine

Leg Extension

2x170x15

Ham curls

110x13


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

Dec 11th.

Last workout in school before leaving home for holidays. Turned on the afterburners and killed 32 sets of full body. This was the 5th day in a row lifting





filmed the back off sets because someone told me i was tilting the bar to the left. This has been happening alot, and even in these sets here i'm consciously trying to recorrect it. I don't know why it happens

[Francis333]

OHP

105x5
125x5
140x10 RPE 10 PR
3x105x8

DB Bench

5x75sx11

DB Row

5x80sx12/12/12/12/11

Face Pulls

3x30x15

DB Curls

3x25sx12

DB Rear Delt Fly

3x10sx10


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

Dec. 15th

Took 3 days off between this and the last squat workout, needed it.

[Francis333]

Deadlift

295x3
340x3
385x3

Knee Extension

5x2pps+25x8

Pallof Press

5x15x19

Pause Squat

185x1
2x225x1

Spent 20-30 seconds in the hole for fun.

Leg Curl

3x120x11

Side Plank

3xBWx15sec

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

Dec. 17th

2nd workout at Goodlife, easy

[Francis333]

Pause Bench

155x5
175x5
200x9 PR RPE 9
3x155x8

DB Press

5x65sx9

Chins

5xBWx7/8/7/7/7

RDF

3x10sx12

Curls

3x25sx12/13/12

Tricep Pushdown

3x170x10

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

Dec. 20th

[Francis333]

Squat

230x5
265x5
300x17 PR RPE 9
3x230x5

Yes you read that right, that was ****ing crazy stuff

SLDL

5x230x9

Plank

5x26sec

Leg Curl

3x120x12

Side Plank

3xBWx16

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

Dec. 24th

Christmas Eve workout!

[jd007914]

Dang, jealous of that squat and deadlift bro! Looking real good, we're neck and neck on OHP and bench

[Francis333]

Dang, jealous of that squat and deadlift bro! Looking real good, we're neck and neck on OHP and bench

Might have you beat on bench, recent PR

[Francis333]

OHP

125x1
140x1
155x6 Tied PR RPE 9.5
165x1
175x1
180x1

DB Bench

5x75sx11

Chins

4xBWx7/7/7/6

Don't know why I was so weak on these today.

Face Pulls

3x30x16

DB Curls

3x25sx12

DB Rear Delt Fly

3x10sx11

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

Dec. 26th

Boxing day gains. Pretty heavy on OHP today

[Francis333]

Deadlif

340x1
385x1
430x1
455x1
475x1
500x1 PR



Knee Extension

5x2pps+25x10

Pallof

5x20x10

Leg Curl

3x120x12

Side Plank

3xBWx17sec

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

Dec. 27th

Oh Fuck yes! Welcome to the 500 club, I'm in it!

[Francis333]

Pause Bench

175x1
200x1
225x6 PR RPE 9.5
235x1
245x1
260x1 RPE 9
270x1 RPE 9.5
3x175x5

WOW. Went for AMRAP with 225 and got 6, not bad. After 235 I didn't think I was going to go for 260 let alone 270. That's a huge 15lb PR!
I failed 260 on November 19th, so only 5 weeks later I hit 270. Considering I was fatigued from 225, will be interesting to see what I can do in competition

DB Press

5x65sx10/10/9/8/8

this was so poop haha

RDF

3x10sx13

Curls

2x25sx13

Tricep Pushdown

3x170x10/9/7

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

Dec. 28th. Weak on assistance but who cares, huge bench.



some highlights. Unfortunately didn't get 225 or 270 on cam as I needed it for music.

[Laidbackzack]

Fran, I'm mirin your gains hard. Looks like the weight gain is doin you some real good. Also, your squat looks fine. I can see what you are talking about with the bar tilting slightly but I wouldn't notice it if you hadn't pointed it out. I'm guessing you're either off center or the bar is broken and weighs more on one side (which can happen with bars that have been slammed on pins with a lot of weight or dropped with iron plates).

[Francis333]

Squat

265x1
300x1
335x6 PR RPE 10
355x1 RPE 9 PR
3x265x5

Couple of big PRs...was going to go for 375 but held off. Learning to do this, George Leeman talks about how the hardest thing is not training, it's actually holding off during training so he doesn't get hurt.

SLDL

5x230x10

Plank

5x27sec

Leg Curl

3x170x12

Side Plank

3xBWx18sec

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

Dec. 29th

Was a different gym than my regular holiday gym

[Francis333]

OHP

120x3
135x3
155x7 RPE 10 PR
160x3
3x120x6

1 rep PR was a grinder.

DB Bench

5x80sx8

Chins

5xBWx7

Major cheating on these
idk why these are getting weaker


Face Pulls

3x30x17

DB Curls

3x25sx14

DB RDF

3x10sx14

=-----------------------

Dec. 30th

5th day in a row, not bad to get a PR.

[Francis333]

Fran, I'm mirin your gains hard. Looks like the weight gain is doin you some real good. Also, your squat looks fine. I can see what you are talking about with the bar tilting slightly but I wouldn't notice it if you hadn't pointed it out. I'm guessing you're either off center or the bar is broken and weighs more on one side (which can happen with bars that have been slammed on pins with a lot of weight or dropped with iron plates).

Yea I've gained around 17lbs since the start of September. I'd say thats pretty damn good for 4 months.

Like I said those vids are me consciously trying to correct it by pushing more on my left side. It was ALOT more apparent on my heavier sets, so much that some rando from the gym approached me and aware'd me. Probably not bar off center or broken bar because I use multiple bars and this has been happening for a while. I personally think its some sort of left side weakness.

[Francis333]

Training Maxes for this cycle:

Squat: 365
Bench: 240
Deadlift: 465
OHP: 170

That squat TM is pretty high, going to be hard.

Deadlift

325x3
370x3
420x3
440x3 RPE 9

Jesus these were feeling like crap today. Broke a callus on 420, didn't effect it that much but ffs

Knee Extension

5x2pps+25x11/11/11/11/11/12

Pallof

5x20x11

Leg Curl

3x120x13

Plank

3xBWx28sec



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

Jan 2nd.

I guess this was a workout to remind me that you can't set a PR on the main lift every single time out. Oh well

My assistance work felt alot stronger though.

Last workout before going back to school for 2nd semester. First workout on Jan. 5th. Tomorrow marks 5 weeks out from my 2nd powerlifting meet. Going to start peaking during 4 weeks out. Forgot to aware you all that I got these bad boys:




Have helped me make all kindza gains lately.

Also HUGE shoutout to jimmyhifly for paying for half of my new belt. Will arrive next week, he was a huge bro and got me the Inzer Forever 10mm Prong belt:



Do me a huge favour and subscribe to his youtube channel:

http://www.youtube.com/user/hiflyfitness

That finally concludes all my updates, Here's to a productive 2015 motherfukers.

[Francis333]

Current PRs

Back Squat:, 355x1, 335x6, 320x8, 300x17

Pause Bench: 270x1, 240x3, 225x6, 210x7, 205x8, 200x9, 190x10

Deadlift: 500x1, 455x3, 420x4, 395x6

OHP: 185x1 , 170x3, 165x4, 155x7, 145x8, 140x10, 130x12

[jd007914]

Might have you beat on bench, recent PR

dammit when's it my turn to gain 35lbs of muscle pls tell

[Francis333]

dammit when's it my turn to gain 35lbs of muscle pls tell

Hehe, you've gotta GRIND with the food man. Consistently getting in 4000calories every damn day helps. I've probably gained close to 35lbs muscle actually, I should probably cut soon so you can see it but fuk it.

[Teenwolf2]

Haha you're doing really well man, I'm running out of superlatives for this progress

[ErikTheElectric]

[jimmyhifly]

Training Maxes for this cycle:

Squat: 365
Bench: 240
Deadlift: 465
OHP: 170

That squat TM is pretty high, going to be hard.

Deadlift

325x3
370x3
420x3
440x3 RPE 9

Jesus these were feeling like crap today. Broke a callus on 420, didn't effect it that much but ffs

Knee Extension

5x2pps+25x11/11/11/11/11/12

Pallof

5x20x11

Leg Curl

3x120x13

Plank

3xBWx28sec



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

Jan 2nd.

I guess this was a workout to remind me that you can't set a PR on the main lift every single time out. Oh well

My assistance work felt alot stronger though.

Last workout before going back to school for 2nd semester. First workout on Jan. 5th. Tomorrow marks 5 weeks out from my 2nd powerlifting meet. Going to start peaking during 4 weeks out. Forgot to aware you all that I got these bad boys:




Have helped me make all kindza gains lately.

Also HUGE shoutout to jimmyhifly for paying for half of my new belt. Will arrive next week, he was a huge bro and got me the Inzer Forever 10mm Prong belt:



Do me a huge favour and subscribe to his youtube channel:

http://www.youtube.com/user/hiflyfitness

That finally concludes all my updates, Here's to a productive 2015 motherfukers.

I hope you're able to use it for your meet! I can't wait for it get it on vid or negs

[Francis333]

Haha you're doing really well man, I'm running out of superlatives for this progress

ALL KINDZA fukin gains man. All kinds.

Thanks James

ayyyyyyyyyyyyy lmao. One of fav gifs, you know me too well.

I hope you're able to use it for your meet! I can't wait for it get it on vid or negs

Probably not going to start using it 4 weeks out...possibly too drastic of a change too close to the meet.

[Francis333]

Pause Bench

170x3
190x3
215x8 RPE 10 PR
230x3 RPE 9
3x170x6

That's a 10lb PR right durr

DB Press

5x65sx10/9/9/9/9

DB Row

5x80sx13/12/12/12/12

RDF

3x100x11

Curls

2x25sx12

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

Officially 5 weeks out for this workout. Took about 80mg of caffeine preworkout in an energy drink, didn't do a whole lot, but felt it slightly.
Just trying it out because I havent taken any PWO in a long time, have to get used to it for the meet.

Just measured HR and BP, roughly at 76bpm and blood pressure at about 134/75 at rest.

First workout back at school

[Francis333]

Squat

255x3
290x3
330x7 RPE 9.5 PR
345x3 RPE 9.5 PR
3x255x5

SLDL

5x230x11/11/10/10/10


Plank

5x28sec

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

Jan. 6th

That 345 wasn't that hard but it was ****ty form...not balanced. Oh well 2 prs

[Francis333]

OHP

110x5
130x5
145x10 RPE 10 PR
3x110x5

DB Bench

5x80sx9

Chins

5xBWx7/7/7/7/6

Face Pulls

3x60x14

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

Jan. 7th

[Francis333]

Deadlifts

300x3
350x3
395x3
395x1

First three sets were belted, all double overhand, was slipping on the last rep of 395.

Did 1 set beltless. Everything was easy




Knee Extensions

5x180x10

Pallof

5x40x10

Leg Curl

2x125x11

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

Jan. 9th, just a light ass workout

[Francis333]

Bench Paused

155x5
180x5
205x9 RPE 9.5 PR
3x155x8

Nother 5lb PR

DB Press

5x65sx10/9/9/10/9

DB Row

5x80sx13/13/12/12/12

RDF

3x100x12

Curls

2x25sx13

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

Jan. 10

Finally got some grip liner for the schools chitty bench, so I can bench press without slipping. Felt decent today