View Full Version : Jeff Frank SHW Powerlifting Journey
BigManBigLiftin
06-28-13, 5:30 pm
What is going everyone! I've read quite a few logs here over the time, and figured why not keep a log as well. Name is Jeff Frank, reside in Shawnee Kansas, 24 years of age currently. I Just finished my 3rd meet to date in Blue Springs, MO - USPA Raw Classic (SHW) total - 2,028lbs by way of 826lbs sqaut (walked out/knee wraps), 529lbs bench, and 672lbs deadlift. The plan after this meet was to train for the XPC Semi's in October, however that changed when they announced raw would have to wait 2 weeks. Now we are prepping for October 5th in springfield, missouri (a meet to keep the team together) in hopes for more people qualify for the LA Fit Expo in January.
Here is the video of my last meet. (deadlift is very... terrible i know. trying to work on that. No excuses for it!)
https://www.youtube.com/watch?v=eJhitNNIKiI
BigManBigLiftin
06-28-13, 10:45 pm
6/28/2013 Last day of introductory week (tomorrow starts 14weeks training cycle. 4week blocks)
Glorified BB day
Incline barbell bench
275 x 10 x 2sets
315 x 10 x 1set
Ez bar curls
15 x 3 sets x 100lbs
DB presses
125 x 10 x 2sets
~160-170lbs x 10 x 1 set
Lat Pull Downs
170 x 15 x 3 sets (emphasized concentric and eccentric)
DB flyes (subbed it w/ 120lbs chains each handle)
120lbs chains x 15 x 3sets
Ab Twists
15kg plate x 15 x 3sets
first block of the is based on reps, all belt less, and wrap less. should be some fun times. debating on making videos of training - itll be a on the fly kind of thing.
BigManBigLiftin
06-29-13, 2:08 pm
6/29/2013 Week 1 Day 1 (squats)
Squats (no belts/wraps. knee sleeves allowed)
145 x 15
235 x 5
325 x 5
415 x 3
505 x 8 x 3sets (last set sucked lol)
Straight leg deadlifts on 4in deficit
225 x 8 x 3sets should've went heavier
front squat
275 x 8 x 3sets
GHR
10 x 3sets
Bulgarian Lunges
10 x 3sets
BigManBigLiftin
07-03-13, 12:33 am
7/1/2013
Bench
335 x 8 x 3 sets (~71% of training max)
leg lifts
20 x 3sets
Close grip bench (2board)
315 x 10
365 x 10
385 x 10
DB Clean and Press
65lbs db x 10 x 2sets
standing abs
60reps w/ heavy band
DB press
120 x 10
160 x 10
180 x 8
826 squat, fuck yeah. I'm in for this man
BigManBigLiftin
07-03-13, 11:07 pm
826 squat, fuck yeah. I'm in for this man
awesome brother! appreciate the love!
BigManBigLiftin
07-03-13, 11:10 pm
7/3/2013
Deadlifts
440 x 8 x 3sets (beltless)
SSB + 80lbs of chains
245 x 8 x 3sets (with 15-20seconds rest inbetween each set. this kicked my ass. intense pain on my neck/head after last set lol)
Suit case deads
175 x 10 (each side) x 2sets (3" deficit)
Bent over rows
225 x 10 x 3
Box jumps
10 x 2 sets (fuck these lol)
7/3/2013
Deadlifts
440 x 8 x 3sets (beltless)
SSB + 80lbs of chains
245 x 8 x 3sets (with 15-20seconds rest inbetween each set. this kicked my ass. intense pain on my neck/head after last set lol)
Suit case deads
175 x 10 (each side) x 2sets (3" deficit)
Bent over rows
225 x 10 x 3
Box jumps
10 x 2 sets (fuck these lol)
Yeah box jumps are a bitch. I only weigh 260 and I fucking hate em.
BigManBigLiftin
07-05-13, 11:12 pm
Yeah box jumps are a bitch. I only weigh 260 and I fucking hate em.
lol that aint no lie!
BigManBigLiftin
07-05-13, 11:12 pm
7/5/2013
Aux Bench / bb day / ftw lol
Incline Bench
275 x 8 x 2 sets
315 x 8
Bicep curls
110 x 12 x 3sets (machine/cable)
DB press
100 x 12 x 3 sets
lat pull downs
200 x 10 x 3sets
DB flyes
35 x 15 x 3 sets
Ab Twists
15kg plate x 10 each x 4 sets
BigManBigLiftin
07-07-13, 3:07 am
7/6/2013
Squats
520 x 6 x 3sets
Straight Leg Deadlifts
225 x 8 x 3sets
Front Squats
315 x 10 x 3sets
Standing Single Leg Curls
100 x 10 x 3sets (each leg)
BigManBigLiftin
07-11-13, 11:21 am
7/10/2013 Deadlifts
Deadlift (no belt)
460 x 6 x 3sets (very fast and explosive)
Safety Bar Squat ( w/ 80lbs of chains)
325 x 10 x 3sets
Suit Case Deads (w/ 4" deficit)
175 x 10 x 2 sets
Bent Over Rows
180 x 10 x 3 sets
freighttraindane
07-11-13, 11:26 am
Look forward to following along in here, fellow SHW Raw lifter here, no where near your totals though, so looking forward to seeing how you progress
BigManBigLiftin
07-13-13, 1:52 am
Look forward to following along in here, fellow SHW Raw lifter here, no where near your totals though, so looking forward to seeing how you progress
sounds awesome brother! appreciate the love!
BigManBigLiftin
07-13-13, 1:53 am
7/12/2013 accessory/bb day
Incline (3 sets of 6)
315 x 6
345 x 6
365 x 6
Bicep curls
100 x 15 x 2sets (cables)
50 x 15 (db curls)
DB press
80 x 20 x 3sets (didn't wanna carry heavier dbs lol i used what was already out)
Lat Pull Downs
220 x 10 x 3sets
DB Flyes
50 x 15 x 3sets
Ab Twists (w/ band)
15 x 3 sets
https://www.youtube.com/watch?v=8c6-Q322y-I
BigManBigLiftin
07-13-13, 2:58 pm
7/13/2013 Squats (77%)
Not a bad day. KCStrongmanben came down - as did JPPrice. Always a good day having these guys down.
Squats (77% of training max)
555 x 4 x 5 sets no belt/wraps
Straight leg deadlift (4in deficit)
225 x 10
315 x 10
365 x 10
Front Squat
315 x 10 x 2 sets
GHR
10 x 2sets
8 x 1 set (lol i was dead)
Bulgarian Lunges
10 x 3 sets
https://www.youtube.com/watch?v=ovM29Cn85Eo
BigManBigLiftin
07-15-13, 10:33 pm
7/15/2013 Bench
Bench (77% training max 5sets of 4)
365 x 4 x 5sets
Leg Lifts
3 x 20reps
DB clean and press
2 x 70lbs x 8 reps
Close Grip 2 board
365 x 10 x 3sets
DB Presses
100lbs x 3 x 20reps
Tricep rope
125 x 10 x 2sets
BigManBigLiftin
07-20-13, 1:45 pm
7/20/2013 Squats! week 4. last day of no belt/wraps. 80% of training max (training max is 720)
squats
575 x 3 x 5sets
1st set sucked, i was just not awake/ready... 2nd set 1 teammate slapped me, and another one yelled at me to wake the f*ck up - just what I needed. everything went better.
Straight leg deadlift (4" deficit)
275 x 8 x 3sets
GHR
10 x 3 (these sucked. cramping)
Bulgarian lunges
10 x 3
thank you baby jesus get a belt next week and optional wraps. (i'll prolly put some wraps on)