07hudson's journey to the combine (Defranco Program)

[GilletteFusion]

Dang, chains look pretty ****ing useful.

[STFU-N-SQUAT]

good workout brah, your max in bench is only 255? I can rep 135 1 x 30 and i maxed at 270

[07hudson]

There's another video of the same guy benching but with 3 or 4 "rubber bands" (for lack of a better description) on either side of the bar and the bands are dangling with weights on the end. I can't imagine the stabilizer muscles that have to be used for something like that. Just like this video, it's a good amount of weight, but terrible form.

Yeah there are two ways to use chains. There is a conventional way and suspended, where you still use chains but they don't hit the floor. It works your balance and stablizers like you said...although I haven't seen what you're describing, will check it out. Sounds like the same principle.

Dang, chains look pretty ****ing useful.

Yeah they are, seems to be working so far and I've read some pretty encouraging testimonies from powerlifters who had leveled out and chains broke them through it. Thanks for stopping by.

good workout brah, your max in bench is only 255? I can rep 135 1 x 30 and i maxed at 270

Haha, thanks? Yeah I've got an embalance from an old injury. I don't like to make excuses but my right side limits me, even when I benched 255 my right side shot up putting more weight on my left. I shouldn't of counted it but I've been doing some PT on my right elbow/tri and it seems to be helping. Hopefully soon I'll have full ROM in my right arm, been hurting lately though, thinking about picking up a joint supp.

[STFU-N-SQUAT]

O i got ya, nvm i didnt know you had a injury. Nvm then keep it up!

[07hudson]

O i got ya, nvm i didnt know you had a injury. Nvm then keep it up!

Yeah, I don't like excuses but it seems like my lifts are almost unproportional, decent squat, powerclean, deadlift and then an ok bench...pisses me off. I think this PT I've been doing has helped a lot though. Seems to be easier now to keep bar level at heavier weights.



Today's Sesh

1.) BB chain Bench Press - + 1 chain each side 3rm
Bar x 15
135 x 5
155 x 3
175 x 3
195 x 3
215 x 3 (PR + 10lbs)
225 x 2 (PR for 2 reps)

2.) Incline Dumbbell Bench Burnout
50's x 18
50's x 13 ~~~ drop set~~~ 25's <-----Just did 10 more reps for my right side

3.) T'bar rows ~~~SS~~~ RV Pec Deck grip Flyes
145lbs x 12 -------------------10lb DBs x 12
145lbs x 12 -------------------10lb DBs x 12
145lbs x 12 -------------------10lb DBs x 12

4.) BB Shrugs
205 x 10
205 x 10
205 x 10 ~~~Drop Set~~~ 135 x 10

5.) Tri Pulldown (rope) ~~~SS~~~ EZ Bar curls
90lbs x 10 -------------------------85lbs x 8 <------Hurt Wrist
75lbs x 12 -------------------------70lbs x 10
70lbs x 12 -------------------------70lbs x 10


Notes:
1.) definately Feeling stronger on Bench. Decided to do 3rep max again this week that way I can make my rep scheme last 4 weeks and I'll just remax on the last week. Last week I did 205lbs for my 3rm and struggled on the last rep, this week did 215 for 3rm and all 3 reps went up smooth.
2.) My T'bar rows weak? Seems every1 does a higher weight than I do with them, should I switch to regular BB rows? Never really liked them b/c they always felt akward.
3.) Didn't really like the Tri Pulldown with rope, used to be my favorite try exercise, maybe it's just this certain rope. Anyways didn't feel like I hit my tri's hard enough with the rope, so during PT tonight I'll hit both of them again instead of just my right.
4.) Elbows have been aching, thinking I'll buy a joint supp tonight.



Edit: Also weighed my chains, 2 chains plus the collars are about 25lbs, so I pretty much racked out 250 twice today, happy with that.

[STFU-N-SQUAT]

Why are you damn strong? haha Keep it up.

[07hudson]

Why are you damn strong? haha Keep it up.

Haha thanks bro, atleast getting stronger.


Note: Will probably upload some progress pics 2nite

[07hudson]

Here are some progress pics.

My sweet new Avi

Front

Back

[Fitzwell]

Atta kid! Chest looks way fuller, and that Back pic from your Avi is illy, you look swole as **** brotha

[07hudson]

Atta kid! Chest looks way fuller, and that Back pic from your Avi is illy, you look swole as **** brotha

Thanks bro, I could def notice a change in my chest and back. Appreciate it!!!

[wynner64]

Man, you look like a BAMF in that squat pic! The progress pics look awesome too! Sick definition on the arms!

[07hudson]

1.) BB Chain Squat - 2 chains on each side (4chains total)
135 x 5
185 x 3
225 x 3
260 x 3
295 x 3
325 x 3 (PR)

2.) Bulg Split Squats front foot elevated
35lb DBs x 12
35lb DBs x 12

3.) 45 Degree back raises
25lb plate x 25
25lb plate x 25
---Stopped here, back started hurting


Notes:
1.) Definately feeling stronger, did 325 + 4 chains pretty easy!!! Chains are about 45/50lbs so I was racking about 370/375 which is right around my max area.
2.) BSS tore my legs up, ended up only doing 2 sets.
3.) Back and hip started to hurt during raises, worn out from squats and BSS so decided will DL on Dynamic day.

Man, you look like a BAMF in that squat pic! The progress pics look awesome too! Sick definition on the arms!

Thanks man!!!

[SkrewzLoose]

Progress pics are looking good. Your lifts are looking good as well. Are you still taking in around 4,000 calories per day? ...if so, I hate you. Keep up the good work!

[07hudson]

Progress pics are looking good. Your lifts are looking good as well. Are you still taking in around 4,000 calories per day? ...if so, I hate you. Keep up the good work!

Thanks bro!! Yeah when I focus and keep track, if not maybe 3000/3500. But I've been eating a whole bag of red beans and rice everynight along with 8oz of ground beef everynight and it seems to be working pretty good.

[07hudson]

Off today, had to work so diet wasn't too good. Going to try and make up 4 it with one of my favorite bulking meals. 10oz Ground Chuck mixed with a whole bag of red beans and rice, mmm mm

[07hudson]

Todays session started kinda slow. Set alarm clock for 9:45 and didn't wake up until 10:45, 15min b4 our workout.


1.) BB Bench rep test
135 x 5
185 x 12
135 x 12
135 x 12
135 x 20 <------10 reps wide grip

2.) Close grip BB pushups
BW x 8
BW x 8
BW x 8

3.) BB inverse grip rows
135 x 12
135 x 12
135 x 10

4.) Wide grip Chinups ~~~SS~~~ Band Pull aparts
BW x 8 ------------------------yellow band x 30 sec
BW x 8 ------------------------yellow band x 30 sec
BW x 8 ------------------------yellow band x 30 sec

5.) Behind back BB shrugs
185 x 10
185 x 10
185 x 10

6.) Band Tri Pulldowns ~~~SS~~~ Zottmann Curls
Yellow band x 25 ----------------17.5lb DBs x 12
Yellow band x 25 ----------------17.5lb DBs x 12
Yellow band x 25 ----------------17.5lb DBs x 12

7.) Behind back DB wrist curls ~~~SS~~~ Plate holds
17.5 DBs x 12 --------------------45lb plates as long as possible
17.5 DBs x 12 --------------------45lb plates as long as possible
17.5 DBs x 12 --------------------45lb plates as long as possible


Notes:
1.) Probably could have done a few more reps at 185, had only been awake for about 20min and didn't get to eat any breakfast lol. sucked
2.) Decided to hit my forearms for grip strength, hadn't done that in a while. Were pretty swollen after. Overall a decent session. not happy with 12 reps, maybe I'll try again next week under better circumstances.

[wynner64]

Good stuff bro. Lots of volume in that workout. That back of yours is going to be sore tomorrow!

[07hudson]

Good stuff bro. Lots of volume in that workout. That back of yours is going to be sore tomorrow!

Yeah thanks bro, I decided to go really high rep today, chinups with the band pullaparts were killer!!

Edit: 4got to do any shoulder exercise like a dumbass, maybe I'll hit them 2morrow.

[TheSoldier]

your avi is looking sick

your making some good progress brah, keep this **** up

[07hudson]

your avi is looking sick

your making some good progress brah, keep this **** up

Thanks bro, appreciate it. Thought I subbed to your log already, will be there

[Fitzwell]

Looking good budday. Lets see what you got in store for today.

[07hudson]

Looking good budday. Lets see what you got in store for today.

Thanks bro, tried posting this earlier but my computer froze up.


1.) Box Jumps
x5
x5
x3
x3
x1 <------- Need to start bringing tape measurer so I know how high I'm jumping

2.) Barbell Deadlift
135 x 5
225 x 5
315 x 3
405 x 1 (easy)
435 x 1 (easy up until that last inch)

3.) DB military press
40lb DBs x 10
40lb DBs x 10
40lb DBs x 10

4.) 36's
10lb plates x 1cycle

5.) Weigted lying leg lifts
10lb DB x 10
10lb DB x 10
10lb DB x 10


Notes:
1.) First time I've maxed on deadlift with a strait bar, when WS4SB calls for it I use a regular bar but usually when I go heavy I use a trap bar so I wasn't really sure how much I'd get today.
2.) Hit shoulders today b/c I forgot them yesterday.
3.) Just got off work, exhuasted but will try and go get some calf raises in.

[07hudson]

Was off today, went to a wedding and recieved a few comments on how I'm a lot bigger from people I haven't seen in a while. I am a lot bigger, weighed myself this morning and was 183.5 but crammed last night so will weight myself 2morrow morning again for a legit weight.

[wynner64]

405 was easy for you? I'm envious... Hopefully I get to that point soon with my deads!

[bonvec01]

Strong deads, bro!

You're strong as it is, but get that diet in check! Just imagine what kind of monster you'd be if your meals were more consistent.

[07hudson]

Strong deads, bro!

You're strong as it is, but get that diet in check! Just imagine what kind of monster you'd be if your meals were more consistent.

Thanks bro, true. I need to step it up. Just so damn busy.


1.) BB Bench (retest 185 rep)
Bar x 20
95 x 10
135 x 5
185 x 13 (PR + 1)
135 x 12
135 x 10 (+ 5 wide grip)

2.) Weighted dips
25lb plate x 12
25lb plate x 12
25lb plate x 12

3.) Front Plate raises ~~~SS~~~ Reverse Pec deck
25lb plate ---------------------------70lbs x 12
25lb plate ---------------------------70lbs x 12
25lb plate ---------------------------70lbs x 12

4.) Lat Pulldown ~~~SS~~~ Cable Rows
110lbs x 12 -----------------190lbs x 12
110lbs x 12 -----------------190lbs x 12
110lbs x 12 -----------------190lbs x 12

5.) EZ Bar Curls ~~~SS~~~ DB Shrugs
65lbs x 12 ----------------60lb DBs x 12
65lbs x 12 ----------------60lb DBs x 12
65lbs x 12 ----------------60lb DBs x 12

After all this I then isolated my right tricep with a dumbbell.



Notes:
1.) PR was good, checked a few rep max calculators and they say I should bench somewhere between 265 and 275. I'd be happy w/ a jump like that.
2.) Decided to do 12 reps and hit everything fairly light today, maxing thursday and friday.
3.) Once again diet started slow 2day lol, had a ****'ton to do including ship a guitar.

[07hudson]

Edit: Couldn't add earlier, was in a hurry to get to work.
Finished off with 3 sets of the wrist rollups

[STFU-N-SQUAT]

Your workouts are looking great dude, When you maxing on your bench bro?

[07hudson]

Your workouts are looking great dude, When you maxing on your bench bro?

Thursday!!! Can't ****ing wait!!! Thanks broski

[Fitzwell]

Thursday!!! Can't ****ing wait!!! Thanks broski

I wanna see 275 son