Adam's "These Colors don't run, and neither do I!!!" Log

[Adam Franklin]

6Jun:
HIIT: C2 Rower, 30 sec sprints (500m pace of <90s) every 2 mins for 5 rounds.

[Adam Franklin]

5Jun:
Squat: 360lbx5x3
Bench: 275lbx5x3
DL: 405lbx5

6Jun:
HIIT: C2 Rower, 30 sec sprints (500m pace of <90s) every 2 mins for 5 rounds.

7Jun:
Squat: 365lbx5x3
Press 1.5: 160lbx5x3
Chins: 8 min density block, totaled BWX49 reps

9Jun:
Squat: 370lbx5x3
Bench: 280lbx5x3
DL: 415lbx5

Weight In:
207lb (WTF), ~17.5% BF

New Macros:
Training Days:
P 220
C 514
F 152

Non Training Days:
P 220
C 364
F 142

10Jun:
LSS cardio for 20 mins, HR between 110-120.

[Adam Franklin]

12Jun:
Squat: 375lbx5x3
Press 2.0: 165lbx5x3
Pull ups: 10 min density block, BWx56 reps

13Jun:
HIIT: C2 Rower, 30 sec sprints (500m pace of <90s) every 2 mins for 5 rounds.

14Jun:
Deadlift: 425lbx5, 385lbx5
Bench: 285lbx5x3
Pause Squat: 265lbx5x2

I was not patient enough on the deadlifts today. I was more worried about pulling the rep (and getting it over with) than locking the back in.

15Jun:
Weight In:
206lb, ~17% BF

New Macros:
Training Days:
P 220
C 536
F 162

Non Training Days:
P 220
C 435
F 155

16Jun:
Squat: 390lbx5x3
Press 2.0: 175lbx5x3
Pendlay Rows: 225lbx5, 205lbx5x2

Misloaded BOTH the squat and the press, not a good day...

17Jun:
LSS cardio for 20 mins, HR between 120-130.

[Adam Franklin]

19Jun:
Squat: 395lbx5x3
Bench: 290lbx5x3
Pull ups: 10 min density block, BWx55 reps

Squats were "meh." I was on my heals during the descent. Bench is still progressing well. I misgroved the third rep of the last set, by letting my wrists extend at the bottom. Reps 4 and 5 moved just fine though!

20Jun:
HIIT: C2 Rower, 30 sec sprints (500m pace of <100s) every 2 mins for 6 rounds.

21Jun:
Deadlift: 425lbx5, 385lbx5
Press 2.0: 177.5lbx5x3
Pause Squat: 275lbx5x2

I'm 5 lbs off if my 5RM deadlift, with much better form! I rushed the setup a bit in the back off set, and you can't tell my backs not as tight as it should be.
Presses at starting to get grindy. As the set goes on, I get less and less out if the "hip bump." Paused squats felt good. I focused on getting off if my heels and staying midfoot thought the rep, specifically in the eccentric.

23Jun:
Squat: 400lbx5x3
Bench: 295lbx5x3
Power Cleans: 185lbx5x3

Squats are starting to feel heavy, but feelings under the bar are deceiving! Reps still moved pretty good, however 1 or 2 reps had some knee slide. You only need knee and hip tendonitis once to know knee slide is not good!
Bench is starting to slow. I think I may drop down to 2.5lb jumps next session.
So, for my light deadlift day, I decided to go with power cleans instead of pendlay rows. I have a love-hate relationship with the oly lifts; I like doing them, but I'm not very good at them! This was my first time doing these in months, so I started light.

24Jun:
No LSS, because I'm lazy.

Weight In:
207.5lb, ~16.5% BF

Non compliant last week, same macros:
Training Days:
P 220
C 536
F 162

Non Training Days:
P 220
C 435
F 155

[Adam Franklin]

26Jun:
Squats: 405lbx5x3
Press: 180lbx5x2, 180lbx4(F5)
Chin ups: 10min density block BWx62

Squats were nothing special to report, other than I'm back in the 4 plate club!
Presses are getting grindy, even with 2.5lb jumps. I failed my last rep on the last set, after grinding out the last rep of set 2. Honestly, I quit on the rep. I need to get more out of the hip bounce in later reps. The plan is to repeat the weight on Friday.

27Jun:
HIIT: C2 Rower, 30 sec sprints (500m pace of <100s) every 2 mins for 6 rounds.

28Jun:
Deadlifts: 435lbx5 (ties 5RM), 390lbx5
Bench: 300lbx5x3
Pause Squats: 285lbx5x2

Tied a 5RM on deads with a rep left in the tank, with better form! Shot these form " the coaches angle" vice "the Instagram angle" (from the front).
Bench is still moving strong with 5lb jumps (no vid).

30Jun:
Squats: 410lbx5x3
Press: 180x4x4
Power Cleans: 205x5x3

Squats were meh. I would catch myself on my heels every few reps.
I changed up the reps scheme up for presses, but I'm not sure how much longer I can LP them, even at 2.5lb jumps.
Power cleans felt off as well, but some of that was my own doing. It was dumb to take a 20lb jump from last week. Technically, it's a 5 rep max, but I'm not happy with the form or how long the sets took.

1Jul:
LSS cardio for 25 mins, HR between 120-130.

I'll weight in and update my macros tomorrow.

[Adam Franklin]

3Jul:
Squats: 415lbx5x3
Bench: 295lbx5x4
Pull ups: 10min density block BWx56

Squat is still moving good. Trying to force "hip drive" on the way up is putting me on my toes some reps.
Bench is still going strong, 5lb at a time. Except I misloaded it... I shorted myself 10 lbs...

4Jul:
HIIT: Hill sprints on the hill behind my apartment, 20s on/60s off for ~10 minutes.
I was off from work, and the base gym was closed so I couldn't do my usual row intervals, so I opted for hill sprints. These gave my pretty painful plantar fasciitis for the next 2 days!!

5Jul:
Deadlifts: 445lbx5 (PR), 405lbx5x2
Press: 182.5lbx4x4
Pause Squats: 290lbx5x2

So San Clemente tried to burn down again! That's twice in a week!! I left work early to help Kristie grab some essentials and the cats. It was pretty hectic, the fire got within 500m (just across the street) from our apartments.
After all that craziness, it was time to train. This was the best deadlift session I had in a long time. I set a new 5RM at 445lb! I haven't PRed on the deadlift since last October...
Presses are still grindy. I still don't want to "give into" the double layback press. I'll have to add in more pressing volume, either through another press day and/or press accessories.

7Jun:
Squats: 420lbx5x3
Bench: 305lbx5x3
Power Cleans: 215x3x5

Tied a 3x5 PR on squats today! They are starting to move slower, but I'm going to push the LP until I move.
Bench was nothing special. I managed to load the correct weight on the bar for once.
Power cleans are coming along verha nahcely! This ties my 3 rep max, and sets a volume PR! I found that thinking about jumping back help keep the bar close during/after the second pull.

8Jul:
LSS cardio for 20 mins, HR between 120-130.

I haven't been eating well, due to prepping for my move. 14Jul is my last day at work before moving, and I am on the road the 19th!

[Adam Franklin]

10Jul:
Squat 455lbx1, 405lbx4x4
Press 200lbx1, 170lbx4x4
Chin ups 10 min density block BWx63 reps

11Jul:
HIIT: C2 Rower, 30 sec sprints (500m pace of <100s) every 2 mins for 6 rounds.

12Jul:
Deadlift 505lbx1, 415x5 beltless (oops!), 415x4x2
Bench 315lbx4, 300lbx4x4
Light Squat 305lbx5x2s

Last workout in the ol' garage.
Managed a training PR on the deadlift! While still not perfect, this is technique-wise the best heavy single I've pulled in a while.
Tried out to monolift attachments for bench. While it wasn't as good as a solid handoff, it's better than unracking the bar alone.


14Jul:
Singles all the way up
Power Clean and Jerk 255lbx1 PR (jerk would have been red lighted...)
Missed 265lb PC twice
Power Snatch 165lbx1 don't know of it is a PR or not...
Front Squat 365lbx1 ties PR, didn't push it.

Last day in SoCal! House is all packed up, so I had time to get one last gym session in. Since I won't be training next week (driving cross country), I decided to change it up. So I pretended to be an Oly lifter!
The plan was to attempt a PR on Power Clean, Jerk, and Snatch.
For both the PC and PS, I'm getting in my toes, "jumping" early, and arm pulling just a bit. Also, I need to practice my non existent 3rd pull.
Ended with front squats, because low bar squats doesn't hit the quads... Lol!

I haven't been tracking my macros or eating well due to prepping for my move.

16Jul:
At the Home2Suites in El Paso, TX.
Treadmill 1 mile in 10 minutes
DB Seated Shoulder Press 50lbx12x3
Chin up density block 2 in bar BWx61 reps

Nothing special, just trying to do some work in in a hotel "gym" while on the road.

[Adam Franklin]

The next 2 weeks are nuts because I was PCSing (moving) my family cross country to VA. I spend about a week and a half in GA.

Jordan's 12 Week Strength Template

21Jul: Squats 405lbx5, Bench 305lbx5, Rows 175lbx10 20170721 - YouTube
Squat 375lbx5, 390lbx5, 405lbx5@ 8.
Bench 285lbx5, 295lbx5, 305lbx5@ 9.
Pendlay Rows 165lbx10, 170lbx10, 175lbx10

So I dropped in at Crossfit Higher Ground in Sharpsburg, Ga (my hometown!). Cole's a good dude and is letting me train at his box this week!
Week 0 of Jordan's 12 Week Strength Template, starting to prep for the SS Fall Classic! Competition squat and bench, and pendlay rows as a bench accessory.
Squats felt good after a week off. I was able to get off if my heals and get my knee forward. I still need to get the knees set sooner. The bar was a little whippy, if you can't tell...
Bench felt strong, nothing special...
This was my first time doing rows for reps. What's a pump, again???
I forgot how humid it is on the east coast. After my first set of fahve squats, I was drenched!

22Jul: Deadlift 425lbx5, Press 170lbx5, Tempo Squat 245lbx10 20170722 - YouTube
Deadlift 405lbx5, 415lbx5, 425lbx5 @ 10
Press 160lbx5, 165lbx5, 170lbx5 @ 8.5
303 Tempo Squats 245lbx10x2

I got to drop into Atlanta Barbell today! Awesome gym, good atmosphere, and great people. Alex and Colin are good dudes!
Competition deadlift and press, followed by squat accessory work.
I overshot the prescribed RPE for deads, ending at 425lbx5 @ 10!
Presses felt good. I was getting on my toes and sticking my head "through the window" or too far forward during earlier sets. I think I fixed it during the last set.
The tempo squat was a learning experience today! It was hard to count to 3 on the way down and on the way up and keep track of the reps!! Word of advice; start lighter than you think you need to. I started too heavy. Depth was hit or miss, and my upper back was unlocking the last rep or two. These were tough!

24Jul: Beltless Squats 335lb,355lb,375lbx5 20170724 - YouTube
Beltless squat 335lbx5, 355lbx5, 375lbx5 @ 8
Slingshot bench 330lbx5, 340lbx5 @ 9
TnG Press 120lbx10, 125lbx10, 130lbx10

25Jul: Rack Pulls, Pin Presses, and RDLs 20170725 - YouTube
Mid shin rack pulls 405lbx5x2 @ 9
Pin press 160lbx5, 165lbx5, 170lbx5 @ 9
RDL 185lbx10, 205lbx10, 215lbx10

Mid shin rack pulls were harder than I expected! These ended up being about 3 inches off of the ground, which are much harder than starting just under the knee.
I'm using pin presses at the forehead level as a press accessory, specifically to work my sticking point.
Lastly, RDLs for more back/hami/posterior chain work. Working on keeping everything (hips, knees, weight) back, especially at the bottom!

GPP
Low intensity steady state cardio 15min airdyne
7 min chin up density block BWx45reps
7 min leg raise density block 40 reps

[Adam Franklin]

28Jul: Competition Squat and Bench 20170727 - YouTube
Squat 455lbx1@ 7.5, 405lbx5x3@ 8
Bench 345lbx1@ 8, 305lbx5x3@ 8
Pendlay rows 165lbx10, 170lbx10, 175lbx10x2

Squats are feeling good. On the heavy single I about bounced the bar off of my back! Bumper plates will do that to you! Only @ 7.5 bc I couldn't add more weight!
Bench was nothing special.

29Jul: Deadlift, Press, and Tempo Squats 20170728 - YouTube
Deadlift 470lbx1 @ 8.5, 410lbx5x2 @ 8,9
Press 195lbx1 @ 7.5, 170lbx5x3 @ 8,8,9
303 Tempo squat 185lbx10, 195lbx10x2 (last set was too fast, more 202).

31Jul: Beltless Squat 375lbx5x3, Slingshot Bench 330lbx5x3, TnG Press 130lbx10x2 20170731 - YouTube
Beltless squats 365lbx5 @ 8, 375lbx5x3 @ 9
Slingshot bench 320lbx5 @ 8, 330lbx5x3 @ 9.5 hit the j hooks!
TnG press (shirtless) 130lbx10x2

I didn't want to train this morning, but I did anyways.

1Aug: Rack Pulls, Pin Presses, and RDLs 20170801 - YouTube
Mid shin rack pulls 385lbx5 @ 8 (or so I though!), 405lbx4 @ 10 (failed on rep 5)
Pin press 160lbx5, 165lbx5, 170lbx5x3@ 9
RDL 195lbx10, 205lbx10, 215lbx10x2

I overshot the PRE on the rack pulls. Last rep I felt my back round so I bailed. I don't know what that was about. I didn't sleep well and just about every aspect if my move to Va has hit some friction. I should have done multiple sets at 385lb today.

GPP work
25 min LISS on the airdyne
7 min density block of chin up BWx42 reps
5 one minute front planks in 7 minutes

[Adam Franklin]

7Aug: Squats 455lbx1, 385x5x4; Bench 345lbx1, 290lbx5x4; Rows 175x10x2 20170807 - YouTube
Squat 455lbx1@ 9, failed 465lb, 385lbx5x4
Bench 345lbx1@ 9, 290lbx5x4
Rows 150lbx10, 165lbx10, 175lbx10x2

Moved to Virginia! Breaking in the new garage gym! I apologize in advance for the poor camera work, I'm still figuring out how to record in my new setup.
Squats, bench, and rows for today.
In general, I've been stress out with this whole move! There has been alot of friction with everything, plus the moving co lost (or "lost") the box with all of my competitive shooting gear!!
Back to training. Squats felt like poop. I about tripped walking out 455lb. Then I got onto my toes on the way up. Not good... Wanted 465lb, which was stoopid.
Bench felt good, considering I was using the monolift. I think I'm getting the hang of it!
I think I sweated more today than in recent memory. In fact, my hamstring is wanting to cramp as I type this. I'm going to have to do something about that!

Body weight is 205lb, starting to track macros again.
220P
120F
370C

8Aug: Deadlift 455lbx1, 390lbx5x3; Press 195lbx1, 165lbx5x4; Tempo Squats 20170808 - YouTube
Deadlift 445lbx1 @ 8, 390lbx5x3 (volume PR?)
Press 185lbx1, 195lbx1 @ 9, 165lbx5x4
303 Tempo Squat 185lbx10x2

I tweaked my deadlift form by pulling in shoes and getting my hips up more in my setup. I'm liking the form tweaks, 'cause I'm not swing the bar cast away from me off of the floor. Also, I think pulling on the nike Metcons wasn't helping my plantar fasciitis.
Presses where nothing special. I need to be more consistent about keeping the bar close to my face.
As for tempo squats, they suck. That's all you need to know!

9Aug:
Ran a 8 min mile. Because Marine Corps!

10Aug: Beltless Squat, SS Bench, and TnG Press 20170810 - YouTube
Beltless squats 335lbx5, 350lbx5, 365lbx5x3
Slingshot bench 290lbx5, 305lbx5, 325lbx5x3
TnG press 125lbx10, 135lbx10, 135lbx9 (failed 10)

For squats I focused on keeping my weight midfoot and pushing the bar back out of the hole in an effort to make a more vertical bar path.
Overload bench today, nothing special. I almost missed the monolift j hook on my last set. Don't do that!

11Aug: Rack Pulls, Pin Presses, and RDLs 20170811 - YouTube
Mid shin rack pulls 360lbx5, 375lbx5, 390lbx5x3
Pin presses 155lbx5, 165lbx5, 175lbx5x2
RDL 185lbx10, 195lbx10, 205lbx10x2

Rack pulls felt heavy, but looked fast. I focused on staying out over the bar off of the pins and I helped keep my back tight.
Presses and RDLs were nothing special.
Overall this week, I did more volume on squats, presses, and deadlifts than ever before. And I didn't die lol! 3 more weeks in this developmental block.

GPP
25 min LISS cardio, HR btw 120-130
Chin ups 7 min density block BW(205)x42
Ab wheel 7 min density block 52 reps

12Aug:
Ran a 8 min mile. Because I'm checking into a course Tuesday and I have to take an Army PRT.