Joe Franco's contest prep journal for fall of 2011.

[Joe Franco]

Awesomely strong numbers at that BW.

Glad to see your 5/3/1 scheme is working for you. What type of program you switching to in a few weeks?

Thanks my man!!

No more free meals is the first, and I plan on doing a 3 low, 1 high carb day rotation for the month of January.

 

[Joe Franco]

Little Catch up time for the last three workouts:

Solid training, and hitting good numbers on the test out rounds.
Was content to do 250 for a single then double on the flat bench.
Overall mind to muscle has really been increasing of the last few weeks.
This may have to do with the mini experiment with Strike HD 8 and the dosing I am using. Just really good workouts!

The highlight was today for deads,
Personal best, Joe Franco Deadlifts - 425x3. bw of 156 - YouTube

Here are the workouts:


Back and calves:

Pullups: 5 sets to failure
1 arm db row: 2 warms, 95/10 100/10 drop set
Lat pulldown under: 2 warms, 140/11,10
Bent over row over hand: 2 warms 175/12,13
Str arm pulldown: 45/12,13,11
Calf work: 8 total sets.

30 min cardio


Chest and triceps

flat bench: 4 warms, 210/3 235/1 250/1,2
Chest dips: 2 warms, 4 chains/11,10
Slight in db press: 2 warms, 75/8,7
Flat x reps: 3 sets
Tricep pressdown: 2 sets 75/8,7 drop set
Db ext: 30/7 25/12,10

30 min cardio


Hammy and deads:

Deads: 4 warms 315/5 365/3 385/1 405/1 425/3
Leg curl: 1 warm 55/8 60/6,6 drop set
Reverse bar lunge: 2 warms, 155/6 175/8
Stiff leg db: 2 warms, 90/15,18

22 min cardio

 

[omerta2010]

Once again awesome strength and congrats on the PR.

Cool tune as well, I haven't heard that song in forever.

 

[Joe Franco]

Once again awesome strength and congrats on the PR.

Cool tune as well, I haven't heard that song in forever.

Thank bro.

Some of those old Loveboy tunes were lifting music back in the day for me..

 

[juggernaut]

You forgot the shoelace tied around your head and no red Reeboks??? WTF?

 

[Joe Franco]

You forgot the shoelace tied around your head and no red Reeboks??? WTF?

I do have the red leather pants though....

 

[davegmb]

Loved the video keep them coming

 

[trapzilla]

Your a whole load of freak Joe, crazy strength mate! love stopping by to see how your going. all the best.

 

[juggernaut]

I do have the red leather pants though....

GOOD LORD!?!
Is it next to the Rastafarian wig you had for halloween last year?

 

[Joe Franco]

Your a whole load of freak Joe, crazy strength mate! love stopping by to see how your going. all the best.

Ha ha, whole load of freak, I like that one. I appreciate the support and words.

GOOD LORD!?!
Is it next to the Rastafarian wig you had for halloween last year?

Nah, but when I go for my 1 rep max, I will be wearing a meat packing sponsored robe.

 

[swollen]

I shoulda been reading this along time ago! Your amazin' Joe, and to be natty...simply superb bro. I'll definitely be stoppin' by more offen & keepin' up with ya...
I'm lovin' ur workouts!

 

[Joe Franco]

I shoulda been reading this along time ago! Your amazin' Joe, and to be natty...simply superb bro. I'll definitely be stoppin' by more offen & keepin' up with ya...
I'm lovin' ur workouts!

Thank bro. Much appreciated.
Natty or not, its all about the same goal. To improve. And that is what I strive for. Sorry for the cornyness! LOL




Tad catching up to do..

Finished the 531 in strong fashion with banging out 8 good reps on the db presses with 100 pounds. I will be adding anywhere 5 to 8 pounds to each lift, so increases all around. This week is my deload training, so nothing too exciting. But I do like mixing it up and trying out new things. I am working on a new rep scheme called Crazy 8's. More info to come in the new year. Other than that, 2 days into the deload and training today. Tomorrow is an off day for Holiday things going on. Its all good!!

 

[Joe Franco]

12/20

Quads workout:

After a few good deload workouts, back at it. Started the 4th wave of 531, and its only getting better. The squat is in its comfort zone and doesn't feel heavy on the back any more. Whacked the quads today and finished them off with front squats with a sissy squat twist, LOL.

FYI, morning weight, 156.5. Holding steady.....

Squat: 4 warms, 295/5 315/5 335/5,5
Leg press: 3 warms, 495/8,12 drop set
Leg ext: 2 warm, 85/12 90/11
Front squat: 2 warms, 175/12 drop into sissy squat.
SS: 1x

22 min cardio

 

[Joe Franco]

12/21

Back and calves workout:

Really like this combo of movements and very happy with the starting weights.
The pump was tight and it was a faster moving workout. All in all higher energy then usual.

Bent over rows: 3 warms, 185/5 215/5 235/5,6 drop set
Palm in pulldown: 2 warms, 140/12,10 drop set
Db bent rows: 1 warms, 65/10,12,11
Lat pulldown wide: 110/8 100/9 85/12,12
Calf work: seated. 8 sets

30 min cardio

 

[Joe Franco]

12/22

Chest and tricep workout:

First round for the 531 on chest and was challenging. I think I need a spotter soon, or I might be in trouble soon, lol.. Great workout, and used the beta form of Beyond Nutrition's next pre workout powder. I have not used in a while and with little left, I can feel the difference.

Flat press: 4 warms, 200/5 215/5 225/5,5 burn set
Slight in db press: 1 warms, 75/8,8,7 drop set
In db fly: 1 warm, 50/10,12
Push ups: 2 set to fail
Rope pressdown: 35/10,10,10,9,9
Tri dips: 3 sets to fail

25 min cardio with 5 20 sec sprints.

 

[Joe Franco]

12/23

Dead and hammies workout:

Killed it today with this workout. Most likely I will not train tomorrow, and then the next day, I put a lot into this one. Nice start to the wave of deads and banged out 8 reps with 370. The grip was not the best as I thought I could have squeezed a couple more. Nice combo of movements, as doing the glute ham raises fried dem hams up real nice..

Deadlifts: 5 warms, 325/5 350/5 370/8
Glut ham raise: 4 sets
Db Split squat: 2 warms 50/10 60/10
Good mornings: 2 warms, 135/10,12
Leg curl: 45/12,9 35/12

22 min cardio

 

[Joe Franco]

12.26

Shoulder and bicep workout:

Back at it after a two day rest. Had a great Christmas with the family.
Sure, I had my share of goodies, but not too bad in the grand scheme of things. Feeling good. And this workout showed the increased energy and finished strong with the round of 5's. I liked the breakdown of this routine. Will be increasing all weights next time.


Db shoulder press: 2 warms, 75/5 85/5 95/5,8
Bar shrug: 2 warms, 225/11,10
Seated side lateral: 2 warm, 30/11,12
Rope cable FR: 2 warm, 30/12,14
Barbell curl: 2 warms, 85/5 100/7,7
Alt db curl: 1 warm, 35/8 40/8
Rope curl: 30/15 35/19

25 min cardio, 4 sprints

 

[Joe Franco]

12/27

Quads workout:

Killa workout and made great gains. Second wave doing the 3' for the 531. And was able to get a good 5 reps with the prescribed weight. Very happy with the lift since I am at a lower body weight. All in quads were burning and full by the end of the workout.

Squat: 5 warm, 315/3 335/3 355/5,3
Leg press: 3 warm, 505/10,10 drop set
Leg ext: 2 warms, 90/8 drop set
Fronts squat: 2 warms, 185/10
Sissy squat: 2x to failure

22 min cardio

 

[Joe Franco]

12/28

Back and calves workout:

Little tight from the day before workout. But I was able to push through and make increases on the lifts. Just using 4 movements with drop sets really puts the blood in the back. Walked away feeling good and tight. Hit a PR doing the bent rows since I am not using straps anymore.

Bent over row: 4 warms, 215/5 2356 245/6 185/16
Palm in pulldown: 2 warms, 145/10 155/8 drop set
Bent over row db: 2 warms, 75/11,10
Close pulldown: 110/10 100/12,11 85/15
Seated calf raises: 3 warms, 5 working sets

25 min cardio, 4-20sec sprints.

 

[Joe Franco]

The last two days of training were great!!!!

Well rested shows in the training for sure. And just starting to feel like I am hitting a groove.

The chest and triceps workout was nice and made the numbers I set out for myself,
but the flat pressing is getting hard. Will need a spot!! LOL

And today was hammy time. I wrecked my hamstring and hit a new PR,
Joe Franco deadlift 390x8 - PR at bw - YouTube


12/29
Chest and triceps

Flat press: 4 warms 210/3 225/3 240/3,3
Slight in db press: 1 warm, 75/8,10,10,9,8 (under min rest for each set)
In db fly: 50/10,11,10
Push ups: 2 x to fail
Rope pressdown: 37/10,11,10,10,9
Tricep dips: 4 set to fail

25 min cardio 4-20sec sprints



12/30
Dead and hams

Dead lift: 4 warms, 315/3 350/3 370/3 390/8
Db split squat: 2 warm, 55/10 65/10
Leg curl: 50/8,9,8 drop set
Good mornings: 2 warm, 140/10,14

20 min cardio

 

[Joe Franco]

Happy New Year!!

Finished strong with the delt and bi workout on New Years eve, and then a rest day yesterday. Brought in today with a thrashing of my quads and singles on the 531 workout. What I have learned is that my lower body can handle the weight but being leaner has a disadvantage of holding the weight on my back. More or less, my low back stiffens up a bit from less body fat. I simply did a lot more warm up sets to get loose. Regardless, I will still push forward but not get crazy for the chance of injury.

Squat: 6 warms, 295/5 335/3 355/1 375/1,1
Leg press: 2 warm, 470/6 515/10,12 380/20
Leg ext: 2 warms, 90/9,8
Front squat: 2 warms, 185/5 205/10

10 min cool down
20 min cardio

Its go time and lets see what happens over the next few months during my prep.

 

[Joe Franco]

Good workouts the last two days with hitting a solid 1 rep with 255 2x.
I altered the bent over rows and stuck with higher reps for the fact of being stiff from the leg workout the day before. But had all gains on the rest of the movements.
Today banged out chest and tri's and it went well. Tomorrow is test out for the deads.

I will be attempt 445 for kicks as it will be an all time best body weight ratio wise.

We will see how I feel. Here is what I did today.

Flat bench: 4 warms, 205/5 225/3 245/1 255/1,1
Slight in db press: 2 warms, 80/8 85/9,7 drop set
In db fly: 50/10,10 45/12
Rope pressown: 2 warm,s 45/9,7 drop set
Tricep dips: 2 warm 2 chains/9,7
1 arm pressdown: 15/12,14

10 min cooldown
25 min cardio

 

[omerta2010]

Happy New Year, and good luck tomorrow.

 

[Joe Franco]

Thanks brotha!!

Happy New Year to you too....


1/5

Deadlift and hammy workout:

See yourself doing it, and it will happen. Nailed this workout today and hit the goal of the one rep max. Almost 3 x bw and a PR for the ratio of bw to bar weight.

Here is a link to the lift,
Joe Franco deadlift raw 445x1 pr @ bw - YouTube


Deads: 5 warms, 365/2 415/1 445/1
Glute ham raise: 4 x
Db Split squat 2 warms, 60/8 70/10
Leg curl: 50/8 55/8,6 2 drop sets
Good mornings: 2 warms, 155/10,12

10 min cooldown
20 min cardio

 

[Joe Franco]

Little update.

Was a rest day yesterday and the day before a test out for delts. That morning I woke up feeling beat and sick so still completed the workout but did a mix up workout.
Was effective and felt better when I was finished. All in all, the week of slamming workouts and seeing a couple of sick clients lead to my minor cold. Feeling better this morning and will have an early workout. It will be quads and a deload for this round.

My Friday and Saturday weight average 155.75. Now moving forward the goal is a slight lose each week. Let the games begin..

 

[omerta2010]

What's with you guys over on the east coast. Both you and Juggernaut have been sick.

Congrats on the PR, those always make things feel better.

You guys need to hurry up and get your new multivitamin product so you can both get on it.

Are you taking pre-orders by chance.

 

[Joe Franco]

What's with you guys over on the east coast. Both you and Juggernaut have been sick.

Congrats on the PR, those always make things feel better.

You guys need to hurry up and get your new multivitamin product so you can both get on it.

Are you taking pre-orders by chance.

Weather changes? LOL Feeling better though, thanks.


Yes, we are really excited and the product should be arriving any day now..

We will announce the pre order shortly.
Thanks for your interest..

 

[Joe Franco]

Last day for the deload workouts and feeling good.

The head cold is just about gone and looking forward to starting a new routine tomorrow and a fresh set of 531 numbers.
The only issue will be the squat with heavier weight. Due to lower body fat, the stability is less. But I will give it a shot before I change it up. Deads should progress nicely, and still have the goal of doing 3x my body weight during this prep.

The diet is on point and this Saturday is picture time!! LOL

 

[Joe Franco]

1/13

Quads and abs:

Slow start as it was a tad cold in my studio but once I got warmed up, it was killa quad workout. Going in a decided to back off the 531 but still to keep squating as a lead off. Simply going to do the best I can with the heavier weight during the prep. My lower back is just tighter than usual at this point, and I contribute to some of this weighing less. Regardless, I was happy with my numbers and plan to make mico loads to the squat. The rest of the workout provided a great pump and burn!!

Squat: 5 warm, 285/3 335/3 345/3,3
Leg press: 3 warms, 450/10,12
Step bar lunge: 2 warms, 145/6,8
Leg ext ss
with Sumo db squat: 2 x
Ab work: 3 ss

12 min cool down
20 min cardio.

Saturday will be a complete off day. My monthly posing classes start tomorrow and looking forward to them..

Weighed in the morning, and headed in the right direction.

 

[Joe Franco]

1/15

Back and calves.

Well rested today, coming off an off day from training. New round and was amped to get it going. Faster tempo workout for two reason. It was cold in my studio, and energy was high. Being lighter, its easier doing pull ups know and actual feeling them with strict form....

Pull ups: 5 sets to failure
Db bench row: 2 warms, 90/9,7 drop set
Lat pulldown under: 2 wamr,s 130/8,7 drop set
Bent over row, overhand: 1 warm 155/9,8 135/14
Str arm pulldown: 1 warm, 45/13,12
Calf work: 2 warms, 1 leg 4 sets, 2 burns

12 min cooldown
25 min cardio