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  1. #241
    Grow Time Frankdaddy's Avatar
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    My shoulder is feeling a little better, but I am still going to baby it. So far the PR's are coming, and will start getting much better soon.


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  2. #242
    Grow Time Frankdaddy's Avatar
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    MY shoulder is still being babied up even though it feels much better. Luckily for me I do not think it was a serious as I was getting paranoid about. Either way I just went ahead to start Smolov for squat instead of sheiko first thing since I am not going to bench just yet. The first day was pretty easy, mostly just out of breath, but nothing crazy hard!!!


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    So on tab for tomorrow will be a 5x7 with 395, and we will see how that goes. I will probably do two arm days per week and one back day per week on one of the squat days that I have extra time. I am going to focus on foam rolling the night before a session and or right after the session with some stretching added for recovery and flexibility!!
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  3. #243
    <<TEAM MAGNUM>> B Con's Avatar
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    Strong workouts and crazy progress from your show pics. Look like a new BBer all around. Amazing how much time can change someone. Great work and hope the shoulder gets better.
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  4. #244
    Grow Time Frankdaddy's Avatar
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    Day two of SMOLOV and it felt wayyyy better than day 1. Rest times were pretty short, speed during each rep was explosive, and it did not let up. Looking for this 600+ squat in 4 weeks.

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    I also hit about 20+ sets for arms, and few cable flies to get a small chest pump after the squats. Everything is going well, stretching, foam rolling, etc.. Everything in life is good as well, I am just mostly enjoying time in my new house with my girlfriend, my new cat, and getting a english mastiff puppy next week on Valentines day. This dog has been my goal since I was around 12, so I am pretty excited to have our little family (haha) Food intake is around 3500, doing cardio a few times per week of LISS and HIIT to stay active froom my sedentary lifestyle.




    Originally Posted by B Con View Post
    Strong workouts and crazy progress from your show pics. Look like a new BBer all around. Amazing how much time can change someone. Great work and hope the shoulder gets better.
    Thanks man, really goes to show what hard work can bring. Everyone told me during prep to just focus on the improvements. I get so focused on doing my best and winning that I do not realize the changes until it's over. Right now I can see what my hard work brough, not a natural pro card determined by 7 judges that are most likely not very experienced.
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  5. #245
    Self proclaimed sorcerer Bnizzle163's Avatar
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    You use Styrofoam plates, bro?

    Those bb rows are just insane!
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  6. #246
    Grow Time Frankdaddy's Avatar
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    Thanks man, and nahh haha. The farthest I would go is the 25lb bumper plates and video in black and white muahaha. Luckily I dont do black and white videos LOL. I think the 2 weeks I took off from pulling helped my rowing strength a little. Anything below 365 I was able to pause 315 at my stomach for an easy 8-10 easy reps.
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  7. #247
    Chef Bob The Solution's Avatar
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    400 x 7 on squats like it aint no thing! See you soon B
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  8. #248
    Grow Time Frankdaddy's Avatar
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    Smolov has been good so far. I normally have no issue doing high volume routines so im killing it so far. In for that 600+ squat soon!!!

    415x5, 5, 5, 5, 5, 5, 5

    I also done hip adductor and abductor work but nothing strenuous. I have to focus on them weakness for sure.


    Originally Posted by The Solution View Post
    400 x 7 on squats like it aint no thing! See you soon B
    Gonna be a good weekend brotha!!!
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  9. #249
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    In for that 600! Curious to see how Smolov treats ya, I'm gonna give it a run in the near future
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  10. #250
    Registered User grahulino's Avatar
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    strong mofo
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  11. #251
    Grow Time Frankdaddy's Avatar
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    Originally Posted by jpfaherty View Post
    In for that 600! Curious to see how Smolov treats ya, I'm gonna give it a run in the near future
    Last time I could not back squat for 1.5 years from a hip injury, so hopefully this time it's better. Tips from me. Do not refrain from stretching every day, foam rolling every day, good sleep, and start looking ahead when you should focus on each day as it comes. Also dont try doing week 2 while you have to flu. That was my main issue lol.

    Originally Posted by grahulino View Post
    strong mofo
    Thanks sir, pretty easy sessions but squatting 4x per week is the key here. Gotta put in the work to get the results!!!!
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  12. #252
    Registered User DiamondMaker's Avatar
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    Damn where I have I been, 640 deads, 400+ squats for 12?? I like where this is going!
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  13. #253
    Grow Time Frankdaddy's Avatar
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    Originally Posted by DiamondMaker View Post
    Damn where I have I been, 640 deads, 400+ squats for 12?? I like where this is going!
    Go back another page or two. You have a 585lb raw squat, 365 benches, etc... Plenty of all around lifting. I may make a compilation video around the summer after getting a few all time PR's or if I do a powerlifting meet.
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  14. #254
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by Frankdaddy View Post
    Also dont try doing week 2 while you have to flu. That was my main issue lol.

    LOL!

    Last time I attempted Smolov I made it until about day 4 and had to quit. That was before I was doing any mobility work, foam rolling etc. Now that I do those regularly I think I will fair much better. My hip flexors were so tight last attempt I thought I would die with 135 on the bar ha.
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  15. #255
    Chef Bob The Solution's Avatar
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    Originally Posted by Frankdaddy View Post
    Go back another page or two. You have a 585lb raw squat, 365 benches, etc... Plenty of all around lifting. I may make a compilation video around the summer after getting a few all time PR's or if I do a powerlifting meet.
    Do the meet....

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  16. #256
    HUNDEE Young9's Avatar
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  17. #257
    Grow Time Frankdaddy's Avatar
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    Originally Posted by jpfaherty View Post
    LOL!

    Last time I attempted Smolov I made it until about day 4 and had to quit. That was before I was doing any mobility work, foam rolling etc. Now that I do those regularly I think I will fair much better. My hip flexors were so tight last attempt I thought I would die with 135 on the bar ha.
    Yes sir, I think you learned that when people said not to do routines too soon was true. The body can adapt, but it has to build up the tolerance to adapt. So far I feel no issues what so ever. I squatted 3x last week and 3 this week so far and one more tomorrow. I am pretty happy at the tolerance I can handle at this point. I just hope I get the max 50-100lbs out of this haha. I plan to run the intense phase as well if all things go well, but like I said I am not trying to plan ahead, just focusing on each day like it was the last one.

    Originally Posted by The Solution View Post
    Do the meet....

    SRS!!!

    Holla back at me on FB when ya get a chance.
    I just may, inB4 1700 raw total

    Originally Posted by Young9 View Post
    Frankdaddy!
    Whatsup big guy, long time no see around these parts. I was checking through your journal the other day, glad to see you back in action!!!
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  18. #258
    Registered User mattjansen's Avatar
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    I am a month away from 5 hundo and your a month away from 6. Lets make it happen buddy
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  19. #259
    Grow Time Frankdaddy's Avatar
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    So my macro loading went well tonight, tried a few different pop tart varieties covered in pancake batter and deep fried in oil


    THe great thing about deep frying correctly is that you do not get much fat associated with the oil because it does not soak into the product (if done correctly) but only used to crisp the outside product for desired crunchy!!!

    I give you deep fried red velvet pop tart
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-snc6/6705_10151223009381981_1106652081_n.jpg[/img]



    Originally Posted by mattjansen View Post
    I am a month away from 5 hundo and your a month away from 6. Lets make it happen buddy
    I have a feeling we will both reach our goals on the squat in around 1 month, and then you will start to slowly catch me as I start to slowly gain strength haha.
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  20. #260
    Chef Bob The Solution's Avatar
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    Anabolic Gains increased by 200% with deep fried poptarts.
    That is EPIC.
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  21. #261
    Banned blkbelt42's Avatar
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    Originally Posted by Frankdaddy View Post
    BB Rows
    135x10
    225x12,12
    275x5,5
    315x10
    365x5
    405x5
    315x8,8,8
    wtf? great work dude, crazy rowing.
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  22. #262
    Registered User rakan92's Avatar
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    I must acknowledge the fact that your form actually tops off most ifbb pros i ve seen rowing. Gr8 gr8 strength man !

    Keep killing it
    TEAM NORTON !
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  23. #263
    Grow Time Frankdaddy's Avatar
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    Today was money with squats, and 440 has probably never felt so light. I felt like I could rep 10+ without much issue (PR is 8) So I am very much looking forward for the next 2.5-3 weeks of Smolov, because I am very much enjoying the repitition work. After smolov in 3-10 weeks depending if I run the intensification phase (probably will depending on joints) then I will switch to sheiko style hybrid routine but pre written myself like I have always done. My main goal is size so hypertrophy work will be my main focus, so far the size gains have been decent!!!!



    The squats felt so easy I decided to do a 1 count pause at the bottom of each rep. On week 3 I will get some videos once I started hitting some heavy weight

    BB Squat
    135x10
    225x10
    315x5
    405x3
    440x3,3,3,3,3,3,3,3,3,3

    I also hit around 20 sets total for biceps/triceps to get a good pump going. Gotta get these arms huge broz















    Originally Posted by mattjansen View Post
    I am a month away from 5 hundo and your a month away from 6. Lets make it happen buddy
    I think we are going to kill our goals soon!!!!

    Originally Posted by The Solution View Post
    Anabolic Gains increased by 200% with deep fried poptarts.
    That is EPIC.
    Speaking of gains...We have THE Elvis Sandwhich. Deep fried in batter, Including Bacon, fried bananas, and PB Sandwhich....Fit for The King

    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-prn1/549397_10151224105891981_101133502_n.jpg[/img]

    Originally Posted by blkbelt42 View Post
    wtf? great work dude, crazy rowing.
    I was pretty happy considering I normally feel awkward doing BB rows, they are MONEY right now. Not bad considering the first time I did them was so awkward feel for me that I was only doing 75-95lb barbell rows for 12-15,,,very srs!!!

    Originally Posted by rakan92 View Post
    I must acknowledge the fact that your form actually tops off most ifbb pros i ve seen rowing. Gr8 gr8 strength man !

    Keep killing it
    Thanks man!!! I LOVE lifting the weights, but I would really love to grow as much as they do for replacement of a little strength
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  24. #264
    Chef Bob The Solution's Avatar
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    Pausing at 440?
    lol... your insane.
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  25. #265
    Grow Time Frankdaddy's Avatar
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    Dreading today and a little bit this week of squats, but no biggie. Session was still easy as can be, but mentally gets rough sometimes. I changed some plans recently and I will be going full force with the crazy antics of the strength and conditioning work from The Strength Guys. My good buddy Matt Jansen will be setting me with something even more extreme than Smolov base meso-cycle. Time for madness of benching, squatting, and pulling as frequent as smolov

    BB Squats
    135x10
    225x10
    315x5
    385x9,9,9,9

    BB Bench
    135x10,10
    185x10,10
    225x12
    245x10
    225x12

    Db press
    70x12,12

    Lying Leg Curls
    100x10,10,10,10

    This is the first time I have benched in a few weeks to let a shoulder injury heal, hopefully it keeps feeling well like it did today so I can reach that 405 raw bench press!!!!


    Originally Posted by The Solution View Post
    Pausing at 440?
    lol... your insane.
    Aint no thing!!!!
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  26. #266
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Full Body Smolov? In before death.
    Contest Prep Coach

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    NGA & IFPA Pro Bodybuilder
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  27. #267
    Chef Bob The Solution's Avatar
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    Originally Posted by fltallpaul View Post
    Full Body Smolov? In before death.
    TSG are half crazy

    In a good way!
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  28. #268
    Grow Time Frankdaddy's Avatar
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    Its all about dat proper training strategy
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  29. #269
    Grow Time Frankdaddy's Avatar
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    I hope everybody had a good Valentines day. I went to a Maroon 5 concert up in Columbus with my girl, and we got a puppy the next morning. It is on a raw meat/bone diet, with some fruits and veggies mixed in. He will be around 200lbs when he is full grown!!!!

    Organic raw ostrich and fat free vanilla yogurt
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/184290_10151233351521981_1208714435_n.jpg[/img]


    Squats are going excellent. This session was like WTF this is light. Each rep was just like as long as I go down I go back up, no problem. Squats have not hit the groove any since this offseason started, and they are starting to feel $$$$ now. I know 600 is in the books, but I am hoping for more!!!

    135x10
    225x10
    315x5
    365x5
    410x7,7,7,7,7
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  30. #270
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Awesome frigen dog man! Get more pics up in here!

    Is he really on a raw meet diet? Is that healthy/safe? That's going to get expensive fast but he's going to be a muscular beast! Much like yourself lol.

    Are you finishing Smolov then hoping in with the TSG or just scrapping smolov all together?
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