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  1. #1
    Registered User utfootball4's Avatar
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    Get Stronger or Die Trying

    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.
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  2. #2
    Registered User utfootball4's Avatar
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    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
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  3. #3
    Registered User utfootball4's Avatar
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    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.
    Last edited by utfootball4; 01-17-2019 at 02:15 PM.
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  4. #4
    Registered User utfootball4's Avatar
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    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.
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  5. #5
    I occasionally lift heavy mstatefan91's Avatar
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    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.
    S/B/D: 485/305/500 lbs

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  6. #6
    Registered User utfootball4's Avatar
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    Originally Posted by mstatefan91 View Post
    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.
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    Originally Posted by utfootball4 View Post
    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.
    S/B/D: 485/305/500 lbs

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  8. #8
    Registered User utfootball4's Avatar
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    Originally Posted by mstatefan91 View Post
    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?
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  9. #9
    I occasionally lift heavy mstatefan91's Avatar
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    Originally Posted by utfootball4 View Post
    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
    S/B/D: 485/305/500 lbs

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  10. #10
    I occasionally lift heavy mstatefan91's Avatar
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    Originally Posted by utfootball4 View Post
    is this better then real tbol, i love furz but cant find the real anywhere on the market?
    Interesting
    S/B/D: 485/305/500 lbs

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  11. #11
    Registered User utfootball4's Avatar
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    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.
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  12. #12
    Registered User utfootball4's Avatar
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    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!!!
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  13. #13
    Registered User utfootball4's Avatar
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    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!!!
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  14. #14
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    Originally Posted by badcat2 View Post
    Feeling the strength
    I have a long ways too go.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  15. #15
    Registered User utfootball4's Avatar
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    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
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    Registered User utfootball4's Avatar
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    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.
    Last edited by utfootball4; 01-23-2019 at 04:27 AM.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

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    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
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    Registered User utfootball4's Avatar
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    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.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  18. #18
    Registered User utfootball4's Avatar
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    Wednesday:
    Warmup Jr
    Rdl 4x6 70%
    Pause dl 3x6 70%
    Hypers 3x8
    Abs x100
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  19. #19
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    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
    Last edited by utfootball4; 01-25-2019 at 09:12 PM.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    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.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    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
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    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..
    Last edited by utfootball4; 01-28-2019 at 04:51 PM.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    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.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    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!!!
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    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.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    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
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    Friday:
    Warmup S
    Squat 3x4 65%
    Low pause sq 2x4 65%
    Leg curl 2x8
    Plank test
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    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)
    Last edited by utfootball4; 02-11-2019 at 04:38 PM.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  29. #29
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    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.
    Last edited by utfootball4; 02-14-2019 at 05:12 AM.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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    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.
    Last edited by utfootball4; 02-14-2019 at 05:13 AM.
    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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