Get Stronger or Die Trying

[utfootball4]

Starting my third strength block. Coming off a deload week, this was probably my best opening squat session. The loads felt very easy and overall volume felt like cake. Great start to this block!!!

Strength Block:
January 14 - Feburary 9

Week 1:
Monday:
Warmup S
Hi bar Squat 4x6 365
Fsq 3x6 295
Leg curls 3x10
Ab wheel 3x10

Mon/Fri: Squat
Wed: Deads
Tue/Sat: Bench

Couple points about my training. Since this is a strength block the work will be between 3-6 reps while staying in the 75-85% range.

Hard days 3-4rm or 3x4 at 80-85%
Med days 7x5 75-80%
Easy days 7x6 70-75%

I will rotate between hard-med-easy sessions.

Squat: easy - med - hard
Bench: med - hard - easy
Dl: hard - easy - med

Only equipment I'm using is a 1990 bodybuilding leather belt.

[utfootball4]

Tuesday:
Warmup B
Bench 4x5 75% (tried moving my grip out slightly)
Pause wide grip bench 3x5 75%
Row 4x10
Pushdowns 3x10
Db lat raises 3x10

Another strong session, this is the best I have felt starting a block. If this mean anything I should see some strong results this block. I'm coming from a track and field background - I was gonna compete this winter in the 60m dash but I came down with very bad plantar fasciitis while training this summer. I haven't done any sprinting/jumping in 4 months and my feet still hasn't heal. Depending how things go over these next several months I may stick with the powerlifting training and enter in a meet next year - if I can hit my numbers. If I decide to enter in a meet I'm most likely will hire Josh Bryant to take over my training - because it will be one less thing I will need to worry about.

Numbers I wanna hit by end of year. 185-190lbs

Hi bar squat: 625
Conv dead: 650
Bench: 365

[utfootball4]

Wednesday:
Warmup Jr
DL 3rm
Blk pulls 2x4x85%
Hypers 3x10 (bar on back)
Abs x100

My SI joint poped out last saturday while trying to cut my toe nails so I'm lucky to be able to pull the way I did today. SI joint is tight and I probably will be stiff tomm morning. Ice/heat tonight.

[utfootball4]

SI was stiff today as expected.... Couple rounds of heat/ice and high dosages of advil. Hopefully I'm ready to rock n roll tomm for squats.

[mstatefan91]

Wait, wait wait, this is amazing. You popped your SI joint out of place cutting your toe nails??? Classic

Also, show some videos of your squats since you want to talk smack in other people's logs.. it's only fair.

[utfootball4]

Wait, wait wait, this is amazing. You popped your SI joint out of place cutting your toe nails??? Classic

Also, show some videos of your squats since you want to talk smack in other people's logs.. it's only fair.

Happens when you played 3yrs of professional football. I'm not a internet tough guy because i squat 315 for 5 reps.

[mstatefan91]

Happens when you played 3yrs of professional football. I'm not a internet tough guy because i squat 315 for 5 reps.

I'm not sure that you squat anything for any reps. You won't post a video of anything. So what team did you play for? What athletes did you train? These are basic questions that you will probably refuse to answer.

And I want it noted (not that anyone will see this), that you started the internet tough guy bit. I just reciprocated, Mr. Red.

[utfootball4]

I'm not sure that you squat anything for any reps. You won't post a video of anything. So what team did you play for? What athletes did you train? These are basic questions that you will probably refuse to answer.

And I want it noted (not that anyone will see this), that you started the internet tough guy bit. I just reciprocated, Mr. Red.

ottawa renegades (cfl)

Robert quinn dolphins
Gio bernard cinn
Tarik cohen bears

Just to name a few.

Don't worry about my vids - i will be posting many vids in the near future. You can also follow me on charlie francis training site.

So, when are you moving out of your mom basement?

[mstatefan91]

ottawa renegades (cfl)

Robert quinn dolphins
Gio bernard cinn
Tarik cohen bears

Just to name a few.

Don't worry about my vids - i will be posting many vids in the near future. You can also follow me on charlie francis training site.

So, when are you moving out of your mom basement?

Ahh so you're a part of a dead forum.. Good job

[mstatefan91]

is this better then real tbol, i love furz but cant find the real anywhere on the market?

Interesting

[utfootball4]

Friday:
Warmup S
Hi bar Squat 4x5 395
Low pause sq 3x5 355
Leg curl 3x10
Plank test

This felt like my normal squat session - tough but was able to get all the reps. Each set got stronger and stronger. Ice/heat and get ready for saturday morning - heavy bench session.

[utfootball4]

Saturday:
Short wup
Bench 3x4 85%
Mechanical Overload 1x4x95%
Pause cg bench 2x4 80%
Lat pd cg 4x10
Pushdowns 3x10
Db front raises 3x10

I decided several weeks ago that I would only use the 3rm for one of my heavy bench sessions this month and use the first one to get more training volume in. I made some changes to my bench program this block and so far im liking it. Solid session!!!

[utfootball4]

Week 2:
Monday:
Warmup S
Squat 3rm
Hi pause sq 2x4 80%
Leg curl 3x10
Ab wheel 3x10

Didn't feel great today. +10lbs increase from last heavy session. This block started out feeling great but the work is getting hard!!!

[utfootball4]

Feeling the strength

I have a long ways too go.

[utfootball4]

Someone asked about my hypertrophy block. I decided to do only a 4 week hypertrophy block - see below.

Hypertrophy 6-12reps 60-75%. Rotating between hard - med - easy sessions.

hard 6rm or 6 rep at 70-75%
med 8-10 65-70
easy 10-12 60-65

Rotation:
Squat: easy - med - hard
Bench: med - hard - easy
Dl: hard - easy - med

Sq: m/f
Dl: wed
Bp: tue/sat

Hypertrophy/Special work capacity
October 22 - November 17

Week 1:
Monday:
Warmup S
Squats 4x10-12 60-65%
Leg press 3x10-12
Leg curls 3x10
Cardiac 20m+Planks 2x30s

Tuesday:
Warmup B
Wide bench 3x8-10 65-70%
Cg bench 3x8-10 65-70%
Row/Lat pd 4x12
1a: Flies 3x15
1b: Db ext 3x15
1c: Db lat raises 3x15

Wednesday:
Warmup Jr
Def trap dl 3x6 70-75%
Rdl 3x6 70-75%
Hypers 3x10
Rlunge 2x10
Cardiac 20m+Ab wheel 3x6

Friday:
Warmup S
Squats 4x8 65-70%
Front sq 3x8 65-70%
Leg curls 3x10
Cardiac 20m+Planks 2x30s

Saturday:
Warmup W
Bench 6rm
Incline 2x6-8 70-75%
Row/Lat pd 4x12
1a: Db flies 3x15
1b: Front raises 3x15
1c: Pushdowns 3x15
1d: BB curls 3x15

Week 2:
Monday:
Warmup S
Squat 6rm
Pause squat 3x6 70-75
Leg curls 3x10
Cardiac 20m+Planks 2x45s

Tuesday:
Warmup B
Wide bench 3x10-12 60-65
Spoto press 3x10-12 60-65
Row/Lat pd 4x12
1a: Flies 3x15
1b: Db ext 3x15
1c: Db lat raises 3x15

Wednesday: tough day
Warmup Jr
Trap dl 3x10-12 60-65
Conv pause dl 3x10-12 60-65
Hypers 3x12 25
Cardiac 20m+Ab wheel 3x8


Friday:
Warmup S
Squat 4x10 60-65
Leg press 4x10
Leg curls 3x12
Cardiac 20m+Planks 2x45s

Saturday:
Warmup W
Wide bench 4x8
Cg bench 3x8
Row/Lat pd 4x12
1a: Db flies 3x15
1b: Front raises 3x15
1c: Pushdowns 3x15
1d: BB curls 3x15

Week 3:
Monday:
Warmup S
Squat 4x8 65-70
Front squat 4x8 65-70
Leg curl 3x12
Cardiac 20m+Planks 2x60s

Tuesday: didn’t feel strong
Warmup B
Bench 6rm
Incline 3x6 70-75
Row/Lat pd 4x12
1a: Flies 3x15
1b: Db ext 3x15
1c: Db lat raises 3x15

Wednesday:
Warmup Jr
Conv dl 3x8 65-70
Sdl blk pull 3x8 65-70
Hypers 3x15
Cardiac 20m+Ab wheel 3x10


Friday: sick - no training
Warmup S
Squats 6rm
Pause squat 3x6-8 70-75
Leg curls 3x10
Cardiac 20m+Planks 2x60s

Saturday: sick - no training
Warmup W
Wide bench 4x10-12 60-65
Spoto bench 3x10-12 60-65
Row/Lat pd 4x12
1a: Db flies 3x15
1b: Front raises 3x15
1c: Pushdowns 3x15
1d: BB curls 3x15

Week 4: Deload
Monday:
Warmup S
Squat 4x4-5 55-60
Front squat 4x4-5 55-60
Leg curl 2x10
Cardiac 20m+Planks 2x30s

Tuesday:
Warmup B
Bench 3x3-4 60-65
Cg bench 2x3-4 60-65
Row/Lat pd 3x12
1a: Flies 2x15
1b: Db ext 2x15
1c: Db lat raises 2x15

Wednesday:
Warmup Jr
DL 3x4-5 55-60
Rdl 2x4-5 55-60
Hypers 2x10 15
Ab wheel 3x6


Friday:
Warmup S
Squat 3x3-4 60-65
Leg press 2x10
Leg curls 2x10
Cardiac 20m+Planks 2x30s

Saturday:
Warmup W
Wide bench 4x5-6 50-55
Spoto press 3x5-6 50-55
Row/Lat pd 3x12
1a: Db flies 2x15
1b: Front raises 2x15
1c: Pushdowns 2x15
1d: BB curls 2x15

[utfootball4]

I'm a strong believer in "phase potentiation" and good hard/smart training.... Training to become as strong as possible requires serious work. Ask yourself how strong do you wanna be??? I believe training should be about building strength and not always testing it.. Save your best lifts for the platform and never ever miss reps in training.

As a coach I believe good tech is important but won't always make changes unless it's unsafe or absolutely horrible. If I was training someone for the 40yd dash I wouldn't make 10 different changes in tech because I feel everyone has their unique movement patterns etc. I would only make changes to the game changers ex if they were running on their heels etc.

I'm new to the sport of powerlifting and just learned what bench shirts are. Why would anyone what to use gear???? I think gear should be banned along with back arch and sumo dl.

[utfootball4]

Tuesday:
Warmup B
Bench 4x6 70%
Cg bench 3x6 70%
Row 4x10
Pushdowns 3x12
Flies 3x10

Got the work in... Time to watch some college hoops.

[utfootball4]

Wednesday:
Warmup Jr
Rdl 4x6 70%
Pause dl 3x6 70%
Hypers 3x8
Abs x100

[utfootball4]

Friday:
Warmup S
Squat 4x6 395
Fsq 3x6 75%
Leg curl 3x8
Plank test (didn't have time)

Hardest session yet!!!! Didn't eat much - too much stress this week and the cumulative fatigue caught up with me today. No time for abs - had to get home and have dinner with my son. This was suppose to be an "easy" session.... smh

[utfootball4]

Saturday:
Warmup W
Bench 4x5 80%
Pause wide grip bench 3x5 80%
Lat pd 4x10
Tricep/Shoulders 2x10

Nice hot shower, stretch and foam roll my quads. Lot of college hoops today.

[utfootball4]

Last loading week of this block - gonna take everything I have this week to hit my numbers.

Mon: Med squat session
Tue: Heavy bench
Wed: Med dead
Fri: Heavy squat
Sat: Light bench

[utfootball4]

Week 3:
Monday:
Warmup S
Squat 4x5 420
Low pause squat 3x5 80%
Pull thru 3x10
Ab wheel 3x10

Surprise myself today - the legs recovered enough to get the job done. Let's see what I can bring to the table on Friday.

Time for some red beans and rice..

[utfootball4]

Tuesday:
Warmup B
Bench 3rm (only got 2reps)
Mechanical Overload 1x10sec
Pause cg bench 2x4 85%
Row 4x10
Tricep/Shoulders 2x10

Bench press = work in progress.

[utfootball4]

Wednesday:
Warmup Jr (No general warmup - didn't have time)
DL 4x5 80%
Def pull 3x5 80%
Hypers 3x6 (went easy on these today)
Abs x100

Didn't feel great but good enough to get the work done!!!

[utfootball4]

Friday:
Warmup S
Squat 3x4 80%
Hi pause sq 2x4 80%
Leg curl 3x10
Plank test

Saturday:
Warmup W
Bench 4x6 75%
Cg bench 3x6 75%
Row/Lat pd 4x10
Pushdowns 2x10
Flies 2x10

On my heavy days I always have 2 options - if I feel good 3rm or 3x4 if it's not a great day. I wasn't feeling great on Friday so the work was simple - 3x4 and go home!!! I put in some hard work this block and really need a serious deload this week. Gonna scale things back to only 3 days next week before I head into my final block.

[utfootball4]

Week 4: DELOAD
Tuesday:
Warmup B
Bench 4x4 65%
Wide bench 4x4 65%
Row/Lat pd 3x8
Flies 2x8

Wednesday:
Warmup Jr
DL 2x4 65%
Blk pulls 3x4 65%
Hypers 2x8
Abs x50

[utfootball4]

Friday:
Warmup S
Squat 3x4 65%
Low pause sq 2x4 65%
Leg curl 2x8
Plank test

[utfootball4]

Block: Strength
Feburary 11 - March 9

Week 1:
Monday:
Warmup S
Squat 4x6 365
Squat Drop 15% 2x6
Leg curls 3x5
Planks 2x30

Final strength block - made some minor adjustments.

Tue: med bench
Wed: heavy deads (3rm)
Fri: med squat
Sat: heavy bench (5rm)

[utfootball4]

Tuesday: Med bench session
Warmup B
Bench 4x5 75%
Pause wide bench 3x5 75% (2sec pause)
Incline 2x5 75%
Db support row 5x12
Pushdowns 2x15
Shoulder complex 2x15 (45 reps per set - major pump)

Just didn't have it today, after completing my last warmup set I knew it wasn't gonna be a good day because the weight moved slow and felt heavy. I dropped the weight by 10lbs and was only able to get 1 rep (2 less then last block). No major concerns - the strength is still there but mood and motivation along with some outside gym stress bought down my performance. I should have moved to a hypertrophy block - I think my squat and deadlifts has tapped out after 3 months of intense strength work (reason why I made slight changes to my sq/dl days coming into this block). I should be good for the reminder of my deadlifts workouts - I probably will make slight changes to my heavy squat days depending on how motivated I am on those days.

Over the next month I want to keep a tracker of how my foot feels each day. A simple tracker of good/bad and what activities I did the day before/after.

[utfootball4]

Wednesday:
Warmup Jr
Dl 3rm 10rpe
Drop 10-15% 3x3
Rdl 4x6x70% 7rpe
Pull thru 2x10
Hypers 2x8
Abs x100

Just didn't have it today, after completing my last warmup set I knew it wasn't gonna be a good day because the weight moved slow and felt heavy. I dropped the weight by 10lbs and was only able to get 1 rep (2 less then last block). No major concerns - the strength is still there but mood and motivation along with some outside gym stress bought down my performance. I should have moved to a hypertrophy block - I think my squat and deadlifts has tapped out after 3 months of intense strength work (reason why I made slight changes to my sq/dl days coming into this block). I should be good for the reminder of my deadlifts workouts - I probably will make slight changes to my heavy squat days depending on how motivated I am on those days.

Over the next month I want to keep a tracker of how my foot feels each day. A simple tracker of good/bad and what activities I did the day before/after.