Frenks log

[Frenkpie]

Box jumps (from full squat position):
8xBW @85 cm
8xBW @85 cm
8xBW @88 cm

Deadlift (10 sec eccentric):
2x70 kg
2x120 kg
2x150 kg
2x170 kg
2x180 kg
2x190 kg
2x200 kg

amazing how much your muscles have to work with just two reps but doing very slow eccentrics! The pump in my lower back didn't want to go away

SSB full squat (4 sec eccentric):
6x75 kg
8x105 kg
8x105 kg
8x105 kg

Reverse hyperextensions:
12x30 kg
12x40 kg

 

[Frenkpie]

Full front squat (speed):
3x20 kg + chains
3x50 kg + chains
8x3x70 kg + chains


used straps to hold the bar instead of crossed arms for my upper back, felt different but not worse

Multi grip bar overhead strict press (4 sec eccentric, 10 sec rest pause between reps):
6x13 kg
5x33 kg
5x53 kg + 2x53 kg + 1x53 kg
5x58 kg + 2x58 kg + 1x58 kg
5x63 kg + 1x63 kg (2f) + 1x63 kg
5x58 kg + 2x58 kg + 1x 58 kg

Oh man this was so heavy! Still feel triceps / shoulders trembling a bit. I overestimated the weights a bit and just failed the 2nd rep with 63 kg

Chin up (4 sec eccentric):
6xBW
5xBW
5xBW + 2xBW + 1xBW
5xBW+5 kg + 2xBW+5 kg + 1xBW+5 kg
5xBW+10 kg + 2xBW+10 kg + 1xBW+10 kg
5xBW+10 kg + 2xBW+10 kg + 1xBW+10 kg

totally different experience this slow eccentric. Have never done this type of training. Felt good though

80% Incline dumbbell curl (Zotman, 8 sec eccentric):
5x15 kg
5x15 kg

40% Incline EZ-bar tricep extension:
10x30 kg
10x40 kg

 

[Frenkpie]

Deadlift (speed, beltless):
3x70 kg
3x100 kg +2 chains
3x120 kg +2 chains
3x140 kg +2 chains (3 cm deficit)
3x140 kg +2 chains (3 cm block)
3x140 kg +2 chains
3x140 kg +2 chains (3 cm deficit)
3x140 kg +2 chains (3 cm block)
3x140 kg +2 chains
3x140 kg +2 chains (3 cm deficit)
3x140 kg +2 chains (3 cm block)
3x140 kg +2 chains

Nice to rotate each set with the heights! Think next week a bit heavier

Full squat (4 sec eccentric, 1 sec pause at bottom):
6x70 kg
6x100 kg
8x120 kg
8x120 kg
8x120 kg (belt)

Pretty tough! Even forgot to do a quarter each rep...

Yoke (walk on toes, 3 pick ups at each end):
120 kg 15m
150 kg 15m
170 kg 15m
170 kg 15m
180 kg 15m
180 kg 15m
180 kg 15m

Tyre flip:
1x360 kg
1x360 kg
1x360 kg
10x360 kg (1 rep per minute)

Felt (too) light, but good for technique and building speed.

 

[Sanca Saxon]

Vanwaar de walk on toes?

 

[Frenkpie]

Enkel en kuitstabiliteit. Volgende week (gelukkig) weer normaal lopen

 

[Frenkpie]

Rope tricep OH extension (10 sec rest) & Log push press (1x clean, 4 sec eccentric):
6x10 kg + 2x70 kg
6x12,5 kg + 5x70 kg
6x15 kg + 5x80 kg
6x17,5 kg + 5x85 kg
6x20 kg + 5x90 kg (belt)

Oh man, doing slow eccentrics after pre exhausting the triceps was intens on the last set. I just got the lock out on the last rep with 90 kg and the 4 sec eccentric was excruciating. But I got the lift!

Full front squat (3 sec eccentric, 2 sec pause):
6x60 kg
6x80 kg
6x90 kg
6x95 kg (belt)

90 kg without belt felt pretty heavy, but 95 with belt was easy (2-3 reps left).

Partial get up:
12xBW L&R
15xBW +5 kg L&R
15xBW +5 kg L&R
15xBW +7,5 kg L&R

This time with proper form: felt my side abominals work hard on this one

Dumbbell unilateral trap 3 raise (50% incline):
12x5 kg L&R
12x5 kg L&R
12x5 kg L&R

This felt good in the upperback / shoulders

 

[g-men]

Nice op de log

 

[Frenkpie]

Box jumps (from full squat position):
8xBW @85 cm
8xBW @93 cm
8xBW @96 cm

This time a 11 cm higher box. Went much easier than last week. Think because I didn't do them for quite some time

Deadlift (10 sec eccentric):
3x120 kg (only last rep 10 sec eccentric)
1x150 kg
1x170 kg
1x190 kg
1x205 kg
1x220 kg
1x230 kg (belt)

Could this time also go a lot heavier this week than last week (2x200 with belt). Felt my upper back working hard (in a good way) on the eccentric phase

SSB full squat (4 sec eccentric, 1 sec pause):
7x75 kg
7x105 kg
7x105 kg
7x105 kg
7x115 kg (belt)

Reverse hyperextensions:
10x30 kg
10x40 kg
10x45 kg

 

[Frenkpie]

Full front squat (speed):
3x20 kg + chains
3x50 kg + chains
3x70 kg + chains
6x3x80 kg + chains
3x80 kg + chains (belt)

Speed was not high enough compared to last week. Added 10 kg and didn't wear a belt this time. Step was therefore too big. Next week 75 kg

Multi grip bar overhead strict press (4 sec eccentric, 10 sec rest pause between reps):
5x13 kg
5x43 kg
5x53 kg + 2x53 kg + 1x53 kg
5x58 kg + 2x58 kg + 1x58 kg
5x60,5 kg + 1x60,5 kg + 1x60,5 kg

Think this is one of most intens exercises of the whole week. But also feels very satisfying to do

Chin up (4 sec eccentric):
5xBW
5xBW +5 kg
5xBW +10 kg + 2xBW +10 kg + 1xBW +10 kg
5xBW +15 kg + 2xBW +15 kg + 1xBW +15 kg
5xBW +15 kg + 2xBW +15 kg + 1xBW +15 kg

Did 5 kg more than last week, still felt good. Really feel the upper back working during the eccentric movement

80% Incline dumbbell curl (Zotman, 8 sec eccentric):
5x14 kg
5x14 kg

40% Incline EZ-bar tricep extension:
10x37,5 kg
10x42,5 kg
10x42,5 kg

Slept bad last night due to letting myself stress a bit at work (which was unnecessary). But still had a decent training

 

[Frenkpie]

Deadlift (speed, beltless):
3x70 kg
3x110 kg +2 chains
3x130 kg +2 chains (3 cm deficit)
3x130 kg +2 chains (3 cm block)
3x130 kg +2 chains
3x140 kg +2 chains (3 cm deficit)
3x140 kg +2 chains (3 cm block)
3x140 kg +2 chains
3x145 kg +2 chains (3 cm deficit)
3x145 kg +2 chains (3 cm block)
3x145 kg +2 chains

Chains are about 35 kg per each. So I'm guessing it's around 50-55 kg additional weight at the top

Full squat (3 sec eccentric, 1 sec pause at bottom + quarter):
7x70 kg
7x100 kg
7x100 kg
6x100 kg
7x100 kg (belt)

Had to lower the weights compared to last week due to the extra quarter squat at the bottom

Yoke:
100 kg 15m
150 kg 15m
200 kg 2x15m
230 kg 2x15m
250 kg 2x15m
270 kg 2x15m (belt)

Tyre flip:
1x360 kg
1x360 kg
10x360 kg (2 reps every minute)
5x360 kg

technique / speed is at its best now for me. Couldn't resist to do an extra set with 5 reps. Still went fast & easy

 

[Frenkpie]

Log clean & push press:
3x32 kg
3x52 kg
3x70 kg
3x80 kg
5x90 kg
3x90 kg
2x110 kg
5x100 kg
5x100 kg (belt)

Full front squat (3 sec eccentric, 2 sec pause):
4x60 kg
4x80 kg
4x90 kg
4x95 kg
4x95 kg
4x95 kg
4x95 kg (belt)

Windmill (4 sec eccentric):
6xBW L&R
6xBW L&R + 5 kg dumbbell
6xBW L&R + 7,5 kg dumbbell
6xBW L&R + 10 kg dumbbell
6xBW L&R + 12,5 kg dumbbell
6xBW L&R + 15 kg dumbbell

Fun exercise to do. First time ever. Did a few extra (warm up) sets to get the groove

Dumbbell unilateral trap 3 raise (50% incline, 4 sec eccentric):
8x5 kg L&R
8x5 kg L&R
8x5 kg L&R

 

[Frenkpie]

Deadlift from 4,5 cm blocks (4 cm eccentric):
3x70 kg
3x110 kg
3x150 kg
3x180 kg
3x200 kg
3x220 kg (belt)

Lower back felt a little bit uncomfortable during the eccentric phase with 180. 200 and 220 were better. Think the slow eccentrics are pretty taxing for my lower back



Box jumps (from quarter squat):
6x60 cm
6x76 cm
6x85 cm
6x90 cm
6x95 cm (PR?)

And again a bit higher than last week. Felt easy



SSB full squat (4 sec eccentric, 1 sec pause):
6x70 kg
6x90 kg
6x110 kg

Floating decifit deadlift (4 cm, 3 sec eccentric, 2 sec pause):
5x110 kg
5x140 kg
5x150 kg
5x150 kg

Floating means pause at almost the bottom position and go back up. Didn't need heavy weights to feel that I was working. Was fun to do though!



SSB full squat (4 sec eccentric, 1 sec pause):
6x110 kg
6x110 kg
6x110 kg
6x110 kg (belt)

I totally screwed up the order of this training session. I was mentally a bit off today: bad sleep and stress at work. Working on it!

 

[Frenkpie]

Full front squat (reversed bands, 2 sec eccentric):
5x20 kg
3x50 kg
3x60 kg
3x80 kg
7x3x90 kg

Speed was too low on 90 kg. Next week 85 kg



Footbal bar overhead strict press (4 sec eccentric):
5x18 kg
5x48 kg
5x58 kg
5x63 kg
5x63 kg
5x63 kg
5x63 kg

Chin up (pronated grip, 4 sec eccentric):
5xBW
5xBW +10 kg
5xBW +15 kg
5xBW +15 kg
5xBW +15 kg



EZ-bar wrist curl:
10x17,5 kg
6x22,5 + 3x17,5 kg

underestimated how heavy this is!

EZ-bar sleeve pinch grip:
8x15 kg L&R
8x15 kg L&R

Weighed myself this morning: 91 kg with shoes and clothes on. I lost about 3-4 kg past 2,5 weeks! Diet changes: lemon and salt in the morning, eating meat and nuts in the morning instead of a shake and I rotate my food ever 2-3 days (so no daily 500 gram of 'kwark' anymore)

 

[Frenkpie]

Speed deadlift (reverse bands):
3x70 kg
3x120 kg
3x140 kg
3x160 kg
3x160 kg (3 cm deficit)
3x160 kg (3 cm block)
3x160 kg
3x160 kg (3 cm deficit)
3x160 kg (3 cm block)
3x160 kg
3x160 kg (3 cm deficit)
3x160 kg (3 cm block)
3x160 kg

I think it was a bit (too) light but speed was good



Full squat (3 sec eccentric, 1 sec pause, +quarter at bottom):
6x70 kg
6x90 kg
6x110 kg
6x110 kg
6x110 kg
6x110 kg



Felt a lot lighter than last week with 100 kg. Good stuff

Yoke:
170 kg 15m
170 kg 80m
180 kg 80m
190 kg 80m
200 kg 80m

Sled forward drag (truck pull harness):
6 sets of 30m with increasing weight (forgot the exact weights but I think ended up around 250/300 kg)

Couldn't do truck pull today so did a few extra sets of the forward drag

 

[Koning Eenoog]

Lekker bezig Frenk. Ik zie dat jij ondertussen overgestapt bent op Engels om een wat internationaler publiek te bereiken.

 

[Frenkpie]

Thnx G!

 

[Frenkpie]

Log clean & push press:
2x70 kg
2x80 kg
3x90 kg
5x95 kg
2x105 kg (belt)
1x115 kg + 1 fail (belt)
1x115 kg + 1 fail (belt)
5x100 kg

The 105 kg set felt really good. Somehow I managed to screw up my technique and failed both sets the 2nd rep. Frustrated! But strength is built up in months and years, not in weeks

Full front squat (3 sec eccentric, 2 sec pause):
3x60 kg
3x80 kg
3x90 kg
3x115 kg (belt)
3x120 kg (belt)

Happy with the 120 kg set!



Windmill (4 sec eccentric):
6xBW L&R + 5 kg dumbbell
6xBW L&R + 10 kg dumbbell
6xBW L&R + 15 kg dumbbell
6xBW L&R + 20 kg dumbbell

Dumbbell unilateral trap 3 raise (40% incline, 4 sec eccentric):
8x5 kg L&R
8x7,5 kg L&R
8x7,5 kg L&R
8x7,5 kg L&R
8x7,5 kg L&R

 

[Bokito]

Nice, zak je niet te snel met die frontsquat? Ik tel steeds maar 2 seconde.

 

[Frenkpie]

yep, zag t ook. Nog langzamer zakken en langer zitten

 

[Frenkpie]

Gisteren LB @ RPB

Box jumps (from quarter squat):
6x85 cm
6x95 cm
6x102 cm (PR?)

Deadlift (from 3 cm blocks):
3x70 kg
3x120 kg
3x160 kg
2x170 kg
2x170 kg
2x190 kg
3x205 kg
3x230 kg (belt)
2x240 kg (belt,3f)

230 felt pretty heavy but doable. First two with 240 were decent reps but with the 3rd rep I got distracted by someone moving in front of me and I failed. I was actually hoping for three reps with 250, but 240 was a huge challenge already



Deficit floating deadlift (3 sec eccentric, 2 sec pause):
3x120 kg
5x150 kg
5x150 kg
5x155 kg



SSB full squat (3 sec eccentric, 1 sec pause):
6x75 kg
5x105 kg
6x130 kg (belt)
5x140 kg (belt)

Wow, this was a surprise. Didn't expected to be able to go this heavy here since I didn't go heavier than 115 past few weeks. 5x140 was not even all out