the wrkoutfrq's journey to prove his namesake

[wrkoutfrq]

5/9/13

The Strength Guys
Peak Specialization Mesocycle 1
Week 4, Day 3

Primary Exercises

Sumo Deadlift (2:1:1, 3m rest)
2x345*5 reset each rep (All Time Beltless/Strapless PR!)
4x345*5 touch and go (easy)
+10lbs

Good Mornings (2:0:2 @70%, 2min rest)
4x170*6
*programmed backoff

Non-Primary Exercises

Single Leg Leg Press (2:1:1, 90s rest, RPE 9)
4x1pl+40/s*15
+5lb

BB Glute Bridge (2:1:1, 90s rest, RPE 9)
4x345*8
+5lbs

Leg Extensions (2:1:1, 30s rest, RPE 9)
4x85*15
*should have gone to 100

Hanging Leg Raise (1:1:1, 90s rest)
3xBW*40s
+5s

Notes
Was very surprised to find I woke up feeling great today! Yesterday was a VERY high NEAT day, first half started in my office, but then Scott (my advisor) got antsy and so myself, a colleague, and Scott went out to a 600 acre plot of land owned by zoology to scout field sites... It was basically a 5hr hike through woods/briars, and though it was just walking it was a LOT of it lol. My legs got eaten alive by briars and ticks because I made the mistake of wearing shorts and boots. I think that might actually have been good for me though, like active recovery because I was really feeling great this morning. We had some GNARLY storms roll through about midnight-3am which kept waking me up. Didn't let it stop me from smashing some PR's today though! The workout went great, and although I only got 2 sets of deads resetting, the program technically calls for touch and go reps I felt good enough to do cardio today rather than tomorrow. That gives my legs 2 full days of no work before I tackle another squat PR on Sunday!

PS, I'm getting my puppy tomorrow morning, so expect pictures!

[The Solution]

Eating and growing. time to fill that frame.

[jpfaherty]

Bro text me a pic when you get him!!

[drew419]

In for puppy!

[wrkoutfrq]

5/10/13

The Strength Guys
Peak Specialization Mesocycle 1
Week 4, Day 4

Primary Exercises

Bench (2:1:1 @92.5%, 3min rest)
4x210*3 (PR, too easy!)
2x215*3 (PR!!!!)
+5lbs, then 10lbs

Set 5 (first at 215)


Speed Bench (2:1:1 @65%, 90s rest)
5x145*5

Non-Primary Exercises

Pendlay Row (2:1:1, 90s rest, RPE 9)
4x180*8 PR
+5lbs

Complex 1 (15s b/w A1 and A2, RPE 9)

A1. Seated Cable Rows (2:1:1)
4x170*8

A2. Cable Pullovers (2:1:1, 60s rest)
4x60*10

AMAP Body Weight Dips (3:1:3, 45s rest, RPE 10)
4x13,8,8,6
+reps

Incline DB Curls (2:1:1, 90s rest, RPE 9)
5x27.5*10

Notes
What a FANTASTIC day... This workout was phenomenal, came out of nowhere and felt very strong on bench, which is a rare thing. The prescribed numbers for the bench were actually 208, so I slapped 210 on there and BOY was it easy... I could have done several sets of 5 more than likely. I finally got fed up with it and called the audible by upping the weight, and STILL barely hit an RPE 9. I think part of it was following the advice of JP and tucking my feet more, I feel like I got much better leg drive out of it. The rest of the workout went great, really just felt spot on today, but since I'm focusing heavily on my primary lifts they are def. the highlight. After that drove to Tulsa and picked up the newest addition to my family... I hadn't decided what to name him yet, but as soon as I saw him the first name that popped into my mind was Joey, so that will be his name

Some Pics:

He wanted to sit on my lap on the drive home


BUT I let him have his roaming freedom lol


He eventually curled up and slept half the trip... couldn't get him to wake up to go into my apt lol!


Let him have some fun time before I started his crate training (BREAKING.MY.HEART......)


I'm taking him to visit some friends camping tonight, hopefully he doesn't get too worked up and nervous :/ Tomorrow is an off day, gonna spend the day catching animals both for research and for an outreach project we have going on next Friday. Expect more pics!

[Bnizzle163]

Aw man, your new dog is awesome. Totally jelly!

Outstanding work on the bench. Looks like those weights are starting to fly up across the boards!

[wrkoutfrq]

5/5/13

The Strength Guys
Peak Specialization Mesocycle 1
Week 3, Day 5

Primary Exercises

Squat (1:0:1 @90%, 3min rest)
6x280*3
+10lbs, ALL TIME PR!!!

Set #2


Speed Reset Deadlifts (2:1:X @65%, 90s rest)
6x265*5

Non-Primary Exercises

DB Bulgarian Split Squat (2:1:1, 90s rest, RPE 9)
4x40's*10/s

Hamstring Curls (2:1:1, 30s rest, RPE 9)
4x45*15
+5lbs

Machine Standing Calf Raise (2:1:1, 90s rest, RPE 8)
3x105*15
+5lbs

Weighted Planks (90s rest)
3xBW+45*60sec
+5sec

Notes
Another AWESOME workout today, really pushed my limits on squats! The very last set required a spot on the last rep, every other set was done no-no-no style. All time PR FTW! That said I was pretty wiped for the rest of the workout lol. I could have went heavier on the BSS, but live and learn right? The Ham curls felt VERY solid, and I was getting looks the whole workout for the intensity and drive I had going. Not to mention one of the cute female workers was oggling as well Day off tomorrow, gonna try and get some quality work done... Had a bit of ridiculous unnecessary drama today that really pissed me off, so I'll have to deal with that as well.

Recorded this yesterday, little bit of a vlog for ya!

Aw man, your new dog is awesome. Totally jelly!

Outstanding work on the bench. Looks like those weights are starting to fly up across the boards!

Thanks man, really been trying to push myself recently to the max. The little man is a HANDFUL.... he chews on everything regardless of how much he exercises and doesn't listen worth a damn. I'm trying to crate train him and harness train him, but he's a vag and doesn't like to leave anywhere he gets comfortable. He'll literally stop and wine even if he's been the new place a dozen times. He won't leave the apt. when I try to take him out, hence the harness training (and soon to be leash training)

[jpfaherty]

Nice job on the PR train you have going man! TSG is really working out nicely for you.

I want a pug puppy again

[wrkoutfrq]

5/14/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 1

Close Grip Pull Downs (5:5:1, 60s rest, RPE 8)
5x150*10

WG Seated Row (Superpump method, 1:0:1, RPE 9)
8x100*3

Complex 1 (30s between sets)

A1) Rack Pull (conventional below knee, 3:1:3, @75%)
4x325*5

A2) Pull Ups (3:2:1, RPE 10, 2min rest)
4xBW*6
*after all the previous, DEATH

Complex 2 (no rest b/w exercises, RPE 8)

B1) Rope Face Pull (3:2:1)
80*12,10,10,8

B2) Barbell Curl (3:2:1, 90s)
65*12,10,10,8

Complex 3 (no rest b/w exercises, RPE 8)

C1) DB Seated Supinated Curl (5:1:5)
3x20's*5

C2) Seated Calf Raise (5:1:5, 90s rest)
3x2pl+10*6

Notes
Great way to start off a new program! Don't got a lot of time tonight to update fully but this workout DESTROYED my biceps... it was great, the tempos were really the big kicker this workout. The synergism of all the exercises and tempos really pushed my back and bi's to the limit! I want to do a brief vlog tomorrow to give details on this program, so stay tuned!

Nice job on the PR train you have going man! TSG is really working out nicely for you.

I want a pug puppy again

He's trying the hell outta my patience... lol he HATES a leash and will literally stop and plant his behind and not move. even if I walk away he wont move, just sits there cries. Most of the time he's a good little toad though (that's what he looks like when he knows he's screwed up lol)

[wrkoutfrq]

5/15/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 2

BB Bench (5:5:1, 90s rest, RPE 9)
6x160*5



30sec Eccentric DB Bench (30:0:1, RPE 9)
55's*1
2x65's*1

Complex 1 (No rest between sets)

A1) Seated Cable Fly (5:1:5, RPE 8)
4x60's*6

A2) Lateral Raise (2:2:1, RPE 9, 90sec rest)
4x20's*15
*chest = WRECKED

Weighted Dips (1:0:1, 30s rest, RPE 9)
80*12,10,10,8

Close Grip Pushups (3:1:3, 2min rest)
65*12,10,10,8

Rope Tricep Overhead Extension (Superpump Method, 2:0:1)
8x80*3

Cardio:
HIIT: Stationary Bike

Notes

[The Solution]

5:5:1 is a pain in the butt, Get ready for the squats

[wrkoutfrq]

5/16/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 2

Squats! (5:5:1, 2min rest, RPE 9)
5x185*5

Barbell RDLs (2:0:1, 2min rest RPE 9)
235*10,10,8,8,6



Complex 1 (30s rest between sets)

A1) Leg Press (to stoppers, 3:2:1, RPE 8)
4x3pps*15

A2) Leg Extension (5:1:5, 90sec rest, RPE 9)
4x70*5

Preacher Curls (3:2:1, 60s rest, RPE 8)
6x75*6

Complex 2 (30s rest between sets, RPE 8)

B1) Lying Hamstring Curls (1:0:1)
3x55*15

B2) Double Pinwheel Curl (2:2:1, 2min rest)
3x20's*15

Seated Calf Raise (Superpump Method, 2:0:1)
8x2pl*3

Notes
Late update, been a ridiculously busy 2 days... Yesterday was full of research and writing and today was a whole day of outreach activities accompanied by lots of drama lol. The workout yesterday was ballin though! The squats were a lot of fun, really like to sit down in the bottom and feel the tension on all the different movers. By the time I got to the ham curls my legs were WRECKED, so those were a bit of a struggle. I've also never done the superpump method with seated calf raise, and I literally could barely walk after! I'm taking a refeed today on my off day because tomorrow I've got some high rep deadlifts on the menu, gonna be awesome!

5:5:1 is a pain in the butt, Get ready for the squats

See above

[The Solution]

Rep tempo makes me feel llke a girl on some things. The burn = well worth it.

[Bnizzle163]

Hell yeah, that tempo is killer. It's a nice change of pace, that's for sure.

[wrkoutfrq]

5/18/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 4

Deadlifts (1:0:1, 2min rest)
6x295*10

Seated Cable Row (5:1:5, 90s rest, RPE 8)
150*8
3x130*8
120*8
*LOL

Complex 1 (30s rest between sets)

A1) Reverse Grip Lat Pull down (1:0:1, RPE 8)
4x150*8

A2) Inverted Row (2:2:1, AMAP, RPE 10)
4xBW*9,8,8,7

Barbell Curls (1:0:1, 60s rest, RPE 9)
3x65*15
2x55*15
*making sure to maintain form

Hanging Leg Raise (1:0:1, 60s rest, RPE 9)

Cardio
HIIT: Stationary Bike

-----------------------------------------------------------------------------------------

5/19/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 5

Bench Press (1:0:1, 2-3min rest, RPE 9)
160*8 (WAY too easy...)


5x165*8
*kept rest at 2min max...

Seated DB press (1:0:1, 90s rest, RPE 9)
5x65's*6

Complex 1 (30s rest between exercises)

A1) Banded Machine Press (1:0:1, RPE 8, w/ double mini's)
4x130*8

A2. Close Grip Push Ups (5:1:5, AMAP, 2min rest)
3xBW*5
BW*4

Complex 2 (No rest b/w exercises, RPE 8)

A1) Plate Loaded Shoulder Press (5:1:5)
35/s*6
30/s*6
2x25/s*6

A2) Lateral raise (1:0:1)
4x30's*10

A3) Tricep Press Down (1:0:1)
4x60*10


Notes
Late update, been absolutely crazy the past few days.... Other than gym time, every other minute has been spent collecting frogs. I've been riding the roads chasing tornadic storms (srs) hoping to find toads out in the rain. It's been successful (somewhat) but a LOT of work. To make things worse my new field tech is a know-it-all who thinks way too much of himself, and is extremely judgemental. If I don't kill him in the next few weeks it'll be a miracle. These workouts were both fantastic! Even today's after being out til 1am fighting storms... I had a vid of the deads but accidentally deleted it in my rush to get pics of toads :/ Oh well! Tomorrow is Day 6 of this first week of the meso, be looking for a vlog for recap!

Rep tempo makes me feel llke a girl on some things. The burn = well worth it.

Hell yeah, that tempo is killer. It's a nice change of pace, that's for sure.

#TRUTH... it amazes me how much I have to take off on rep work because of the fatigue that sets in quick!