Deadlift Scars and Pr's. Franks Quest. to Success!!

[Frankdaddy]

Tonights session was nothing special + the gym closing early on me because of the snow coming in...GREAT!


SLDL
135x20
225x10
315x10
405x8,8,8

Glute/Ham Raise
25x10,10,10,10

Leg Curls
120x15,15,15

Seated Calves
3px12,12,12

Hip Adductor/Abductor SS
4 sets of 15-20

Tomorrow is upper body power session, may see what I have incline Bench if I have a spot. My main focus is to not bench every week, but still get stronger...GOod plan, LOL

Everytime I attempt 405x10 I puss out at rep 9 or so good stuff dude.oh and mirin dat OHP hard as hell B...srs

Pushing that last rep is scary sometimes. I like to stay shy of 2-3 reps from failure anyways, would be way hard to recover with high frequency like an upper/lower split.

[Frankdaddy]

Amazing power session tonight, hit all time PR's on 2 different sets. I am doing a 4 week rotation and so far I have gotten stronger as I have started rotating back around. Nothing like all time PR's 1.5 months post show.


BB Incline Press
135x10,10
185x5
225x5
245x5
295x2 Tie Pr
315x2 20lb PR
275x7 2 rep PR
225x10

Flat Db Press
100x6,6,6,6,6,6

DB FLies
30x10,10,10,10


Followed this session with some arm training, pretty high in volume. TOnight session was strong, and pumps were pretty decent. I had Christmas Dinner earlier at my girls grandma's house, so I got some sugar and fats loaded up

[Frankdaddy]

SO today I went to a gym opened up for a few hours and hit an upper volume session. I really needed to hit legs, but I knew I was getting the adidas weight lifting shoes, and I just had to squat in them Wednesday I got a few other things for my house I am moving in and some beat by Dre headphones, since I have an issue of guys talking to me during every light to heavy set of anything while im lifting, and I cannot stand that. I also got a Canon Rebel T4 to take professional shots, that I am SUPER excited about. Now I can get top of the line shots of anything and everywhere I go


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

Incline Db
85x15,15
65x15,15

Pec Dec
5 sets of 15

BB Shoulder Press
135x10,10,10

Rear DB Flies
4 sets of 12

Side Lateerals
20x15,15,15,15

20 minutes LISS PWO. I needed to break a light sweat from all of the sweets I am taking in tonight. I had plenty of tracked protein intake, a pretty decent sized PWO meal, and then just winged the rest of the evening with some pizza, and plenty of desserts choices that we had when the family came over. It was a good time, and I enjoyed everything I got. I hope everybody got a few things that they wanted for Christmas, and had a wonderful time enjoying our saviors celebrated birthday, and the time spent with loved ones.

[The Solution]

Loving those new presents you got B! put those new squat shoes to work!

[triplewhammy]

Yes lookin forward to hearing how the Adidas "work out" for you.

[Frankdaddy]

Loving those new presents you got B! put those new squat shoes to work!

Yes lookin forward to hearing how the Adidas "work out" for you.

I hope I didnt leave you guys dissapoint!



Squats
135x15
225x10
315x10
405x6
455x6
500x5
Prrrrr
565x1 20lb Prrrrrrrr



lying leg curls
5 sets of 10

[B Con]

Loved hearing about you and that new show haha. I definitely know what you mean though. Very solid workouts and great work on the PRs. Must be all the good eating/treats. Hope Christmas treated you well.

[fltallpaul]

That's a big squat dude!

[Frankdaddy]

Loved hearing about you and that new show haha. I definitely know what you mean though. Very solid workouts and great work on the PRs. Must be all the good eating/treats. Hope Christmas treated you well.

The treats have been nice, I will post pics of some epic sweets soon enough. Im trying to forget like they never happened though
Christmas was nice, hope you had a nice one as well!

That's a big squat dude!

If I can keep my knee from blowing out I am hoping for some Layne Norton numbers. Workout with 500+ per session lol.

My goal is to squat 600+ without incorporating any strength focused routines, so my knee can heal mostly. THen when I am 100% healthy and progress slows, blast it with smolov and get teh gainz

[Frankdaddy]

Im feeling amazing,
I beat my 1rm on bench tonight and done it for 2!!!


BB Bench
135x10, 10
185x5
225x5
245x5
285x2
315x1
340x2
350x2
225x5,5,5,5,5

db flies
3 sets of 10

[triplewhammy]

offseason is heatin up big time...

[Frankdaddy]

So I did not have much motivation to go in and do some of the fluff work, but I knew I would not feel like doing back with my leg volume session tomorrow. I decided to just suck it up and kill it. Lats were on fire and pump was awesome here. My goal is to get everything large, and to have one of the best backs around.

BB ROws
225x10,10,10,10

Lat Pulldowns
120x12,12,12,12

T-Bar Rows
4px12,12,12

Db Pullovers
70x15,15,15

BTB Shrugs
315x10,10,12

Side Laterals
20x12,12,12,12

Face Pulls
70x15,15,15

So with the fluff work out of the way I am going to do some leg work tomorrow morning. I am not going to aim for any PR's or anything, but just go in, kill it, and get some major blood into the muscle to where Ican barely walk down the stairs.

offseason is heatin up big time...

Won't slow the momentum til I blow Revvin up the engines, I am hoping this is just the beginning. I am starting to get into that slump, dark days, etc.. w/e yo ucall it from constant heavy lifting and stress on the body. I may run a deload since it has been slightly over 2 months since prep ended and I deloaded the week after my show. I gotta pay attention to how long I go hard or else im going to wreck lol. I would like to actually take a week off besides some intervals and body weight exercises, but mentally that is KILLER.

[The Solution]

Lets see how many sets of 225 for 20 you can hit tomorrow

[Frankdaddy]

Lets see how many sets of 225 for 20 you can hit tomorrow

Shew I would prob pass out after 1 set . I am trying to limit my squats to one time per week right now and improve as much as I can while my knee heals. I do need to increase my reps around 5-10 at all times on power days and try to increase with that. I would like to test a 15-20 all out max rep set though. Maybe next week or two.

[Frankdaddy]

The title of this thread does not lie. All time PR's by first of the year like I planned from the end of my contest prep. Made it back to me 600lb deadlift, plus 10 pounds more, much easier. No video as it was unplanned, but a few guys in 2 weeks are going to do a mini gym meet giving it all we have. I hope it goes down so I can get some real good maxes before I start a good strength progression for the next 6 months to a year.


SO this week I hit a 1525 gym total, that I can do in the 198's. I would like to do an unpanned meet one day, but my main focus is growing after a full skills evaluation in a week or two. Now that my strength is beyond what it has ever been I can start making progress, and now that my food is in a surplus.




Conventional Deadlifts
135x5
225x5
315x2
405x2
455x2
500x2
545x1
585x1
610x1 (10lb pr)


Standing calves
4 sets of 8

Seated Calves
4 sets of 6


GLute/Ham Raise
25x10,10,10

Seated Leg CUrls
100x15,15,15

Hip Adductor/Abductor SS
4 sets of 15-20

Ab circuit
4 sets

So I done back yesterday, max effort bench THursday, and max effort squat Tuesday. I have a good feeling I will be close to 630-650 on a good day with deadlifts. Shall prove myself worthy in a couple of week.

[Frankdaddy]

I just cant help but boast about my strength gains, I am feeling beast. TOday was the best session I have ever had, as far as strength, feel, pump, etc.. THings are just getting real and I am just super happy about it. My next goal is to focus on not over doing it too soon!!


Incline DB
70x10
100x12
120x12,12,12,12

Pretty easy on incline, kept the reps fast and smooth. Tried staying 2-3 reps shy of failure each set.


BB Bench
135x15
225x12
275x12 All time PR..6+reps
315x7+1 All time PR by 4 reps


Not only were my hypertrophy bench numbers all time PRS over any previous STRENGH numbers, these were after fatiquing a tiny bit on incline dumbell press...My goal to a 405 bench before February may be in my eye sight!!!


Incline Cable FLies
50x15,15,15,15

Db FLies
30x15,15,15



I also done about 4 exercises each for biceps/triceps, went for a major pump

[B Con]

That's what I like to see. Stupid strong workouts. Keep it up and Happy New Years.

[jpfaherty]

WOW!

Straight BEAST MODE UP IN HERE.

You sir have me impressed. Not easy to do with so many motivational people on these boards. Great work bud.

[Frankdaddy]

I wanted to film my entire session, but I was gassed after my ALL TIME PR tonight. SHH is gettin close to my goal!!!


BB Squats
135x15
225x5
315x2
405x5
455x2
500x2
550x1
585x1...PR
405x5

SLDL
315x10
405x8,8
315x10

Seated Leg Curls
140x10,10,10,10

Leg Raises
BWx10,10,10

That's what I like to see. Stupid strong workouts. Keep it up and Happy New Years.

I know a guy locally, coal miner, who use to come after school to the high school weight room and he would only show up maybe 1-2x every 6 months to a year when he felt like he just wanted to hang out, probably 35-38 years old. Guy would legit come in a rep 315 on bench and then rep 405 no problem. He just looked stupid brute strong. Guy was humble and knew JACK about what he was doing. He would load the bar on squats and do 900lbs couple inches off the rack pins, which was pointless, but insane some guy load up 900lbs and be able to move it, even for about 3 inches haha. He impressed me, but 100% wasted potential!!!

WOW!

Straight BEAST MODE UP IN HERE.

You sir have me impressed. Not easy to do with so many motivational people on these boards. Great work bud.

Thanks man, that means a lot. My main setup is like westside/power-hypr split, but with a lot more hypertrophy work. I would like to hit a sheiko routine and see if it can make the squat/bench numbers bounce up where I want them (600, 405) when the time comes.

[Bnizzle163]

Dude, you are just WTF strong

[triplewhammy]

First off, sick squatting! Secondly, the vid says you weigh 220? I thought you were around 190 a month ago?!

[Frankdaddy]

First off, sick squatting! Secondly, the vid says you weigh 220? I thought you were around 190 a month ago?!

Thanks guys. Working hard for the long term goals.

Yes I weighed 220 the other day sadly haha. Yes I weigh the most I ever have right now but by far leaner than ever. Not as tight as I like either but not too shabby. Arms went from 15.5 to over 17s and legs from 23 to 27.. (legs depleted a lot during prep)

Mostly gained fat in my cheeks pics and face. I can still glute indentions in good lighting.

[B Con]

I've seen guys like that myself. Actually lifted with one of 'em. Very strong. No set program or anything and you hardly see 'em in the gym like Hayley's comet... but when they were in there. Wow. Huge congrats on the PRs. Big weight. Must have felt like death on your back.

[The Solution]

Stay anabolic my friend:

[triplewhammy]

Thanks guys. Working hard for the long term goals.

Yes I weighed 220 the other day sadly haha. Yes I weigh the most I ever have right now but by far leaner than ever. Not as tight as I like either but not too shabby. Arms went from 15.5 to over 17s and legs from 23 to 27.. (legs depleted a lot during prep)

Mostly gained fat in my cheeks pics and face. I can still glute indentions in good lighting.

haha you beast!!!

[Frankdaddy]

Elbows started hurting some so I just went and done some light triceps and cardio, and to start my deload for 1.5 weeks

I've seen guys like that myself. Actually lifted with one of 'em. Very strong. No set program or anything and you hardly see 'em in the gym like Hayley's comet... but when they were in there. Wow. Huge congrats on the PRs. Big weight. Must have felt like death on your back.

Dude it felt like nothing ever before. I was confident with until about mid set, haha. I didnt want to try 600 because of the fire I had to light to make sure I got that!!! 600 is my goal within a few months though, those last 15lbs may or may not come easy.

Stay anabolic my friend:

I cannot wait, opefully they come to my store so I dont have to order haha.

haha you beast!!!

Working on it man, I wanna grow though, but strength is coming so ill take it either way.

[The Solution]

If i find them and you dont ill bring you 2-3 box's to the arnold.

[Frankdaddy]

Insane workout tonight, pretty happy with progress lately. Last week during the max effort dumbell presses my elbows and forearms killed me with an ache. I decided to lower volume last week a good bit with back and shoulders since anything aggrevated it. If I want to continue to push hard I need to not overuse the limbs.


Incline BB
135x10
185x10
225x10
275x10,10,10 2 rep pr + 3 sets

Paused Incline
225x15

Flat Db
70x15,15,15,15

Incline DB FLies
30x15,15,15,15

So Incline was a 2 rep PR + I was able to do this multiple sets compared to 2 weeks ago. Everything felt awesome, and the rest from barbell presses may lead to a good max effort session Saturday

[The Solution]

Looking BEAST MODE in the video.

[Bnizzle163]

Getting ridiculously strong in here, Brandon!