FrmrHoss's Journey to Moderate Levels of Strength

[FrmrHoss]

I've been getting hammered at work as well...


Oh wait...you don't mean drinking???

This is the first day I haven't worked since I've been back. And by haven't worked, I mean, I only worked 4 hours frome home.

RTS - USPA Meet Prep - Week 5, Day 4 (1 Drop Sets)
DL w/ monster mini short band x2@9
315@7
340@7.5
365@8.5
350@8.5
Floor Press x2@9
250@7.5
262.5@8
275@9
262.5@9
Pendlay Rows x7@8 (3 repeat sets)
145@6
155@7
165@8.5, 9.5, 10

COMMENTS:

Oooof. So, wasn't able to find my normal mini short bands so had to bump it up to the monster mini and still was only 5lbs short of what I used for those last time so that's gotta be good. Bench and rows were so/so but it's the end of a LONG week for me. Finally getting my calories back up to some respectable levels now though, so going to continue the march onward to 205 or so!

[FrmrHoss]

RTS - USPA Meet Prep - Week 6, Day 1 (2 Drop Sets)
Squat w belt x3@9 (1RM:369)
292@7
315@7.5
335@9 (e1RM: 376)
320@9
305@9
3 Count Bench x3@9
205@7
220@8
235@9
225@9
215@8
Close Grip Bench x9@9
160@7
170@8
180@9
170@9
165@9

15 mins of cardio.

COMMENTS:

This was a goooooood day for me. 330x3 would have been improvement over teh last time I did these, but 315 just felt INCREDIBLY solid so decided to go for 335 and I think 340 would have been there too. Very happy with that, and not even as much good morning-y as I can make it sometimes. 3 count bench was solid too - I think last time I did 225x4, so mild improvement there and then close grip was an increase in weight AND reps from the last time I did it (which was 175x8) so really pleased with my performance all the way around today. Deadlifts on tap for Wednesday and hoping for 470-475x3.

335x3

[LadyLore420]

Squatting without the racks.

Living dangerously.

[FrmrHoss]

Squatting without the racks.

Living dangerously.

It's the only way to fly.

Can't miss a rep then right? Plus, how else am I gonna get a shot of all that full thigh glory????

[meimonsta]

Nothing like a good-feeling squat day!

It's the only way to fly.

Can't miss a rep then right? Plus, how else am I gonna get a shot of all that full thigh glory????

nothing like the fear of your pants ripping actually to get you out of the hole...may be speaking from experience

[FrmrHoss]

RTS - USPA Meet Prep - Week 6, Day 2 (2 Drop Sets)
Deadlift w/ belt (1RM:513)
415@7
440@8
470@9 (e1RM: 528)
445@9
425@9
Bench (touch and go) x2@9
250@8
262@8.5
275@9.5
260@8, 8.5
SSB Squats x7@9
165@7
175@8
185@9
175@8.5, 9

COMMENTS:

Pretty happy with this day too considering it's on 3.5 hours of sleep. Oooof. Deadlifts felt solid, huge PR for me (with no chalk because they are being lazy about refilling our bowls....). Bench felt like a ton of bricks. 250 felt heavy, then 262 felt abuot just as heavy, so I figured why not and just go for 275. Got it, but it was harder than it should be. Drop sets were fine though.

470x3
[/QUOTE]

In before Paul comes in and tells me I had 2-3 more at least in me.

[thom2355]

I am betting you had one. Possibly two, but it would have been about the toughest rep of your life. Either way, that e1RM keeps creep up....dat is good.

[FrmrHoss]

I am betting you had one. Possibly two, but it would have been about the toughest rep of your life. Either way, that e1RM keeps creep up....dat is good.

Sounds like a perfect @9, eh?

[thom2355]

Sounds like a perfect @9, eh?

yup....maybe more 8.5 though.

[HARRYBEAST]

Subbed not sure why I wasn't

[FrmrHoss]

Subbed not sure why I wasn't

We all missed some subs in the epic Thad/Harry beef of 2012.

So, I've been working about 90-95 hours a week for a bit now and am just now coming up for air so I've been lurking around the forums in between conference calls and ish but haven't been logging so I'm about to drop a huge workout update below.

RTS - USPA Meet Prep - Week 6, Day 3 (2 Drop Sets)
Comp Bench x3@9 (1RM:288)
230@7
245@8
257@9 (e1rm: 289)
245@8, 9
2 Ct Pause Squats x3@9
215@7
230@8
240@9
225@9
215@9
CG Incline x7@9
155@7
165@8
175@9
165@8, 165x6@10

COMMENTS:

This performance was so so - bench has kind of been hovering for a while, but this wasn't too far off from what I was expecting. I remember the pause squats felt tougher than normal and was just super fatigued by the end of all of it.

RTS - USPA Meet Prep - Week 6, Day 4 (2 Drop Sets)
2" Deficit DLs x3@9
355@7
375@8
395@9
375@8.5, 9.5
Floor Press x3@9
240@7
252@7.5
267@9
252@8, 9
SLDL off 2" box x9@9
235@7
250@8
265@9
250@8, 9

COMMENTS:

This is the workout where I started to get some pain/tightness in my right side lower back and glute, primarily the worst on the negative part of the deadlift. Feels fine when i pull, but I suspect it's why my deadlifts later in the week were subpar. it's been getting better since, though.

RTS - USPA Meet Prep - Week 7, Day 1 (1 Drop Sets)
Squat w belt x2@9 (1RM:369)
305@7
325@8.25
345@9.25 (e1RM: 371)
325@10
Pin Press (chest level) x4@9
215@7
227@8
240@9
225@8.5
215@9
CG Bench x7@9
170@7
180@8
190@9
180@9

COMMENTS:

Decent day here - I wanted to feel good enough on squats to go for 345 and I did, so there's that. It was a little harder than I wanted it to be and I think that was evident given how tough the 325 drop set was (think I just worked myself a little too hard on the top set than normal). Pressing felt good that day, with a lot of pop.

RTS - USPA Meet Prep - Week 7, Day 2 (1 Drop Sets)
DL w belt x2@9 (1RM:513)
430@7
455@8.5
480@10.5 (failed 2nd rep)
Bench (touch and go) x5@9
225@7
235@8
250@9
235@9
SSB Squats x5@9
175@7
185@9
195@9
185@9

COMMENTS:

This was probably the worst day I've had lately. I pulled 470x3 the week prior so really wanted to do 485 really cleanly and maybe 490 for a double. Just warming up with 135 I felt that pain in my right lower back again, but like i said, while I'm pulling it feels fine, it's just the negative part. The first rep of 455 was also SUPER quick, and then for whatever reason the 2nd rep was like nearly a max. It never FELT heavy or tough but just moved realllllllly slow. I convinced myself that I just got lazy with it or something, so I took the "conservative jump" on 480 and it just wasn't there. I should have just shut it down at 455 on that day but ego got in the way. I suspect it's b/c of this foot issue I've been dealing with (for wahtever reason, I develop these really concentrated calluses on the outside of my right foot and once they get big/hard enough (that's what she said?) it feels like you're getting stabbed in the foot with each step). About 2 years ago I had the same issue and eventually went to a podiatrist who just cleaned it out with a scalpel, so I just need to find the time to do that again. Long story short, I think ti's making me avoid getting as much leg drive into the pulls as normal and am probably pulling more with my back.

RTS - USPA Meet Prep - Week 7, Day 3(1 Drop Sets)
Comp Bench x2@9 (1RM:288)
242@7
255@8
267@9 (e1RM: 290)
255@8.5
Pin Squats x4@9
230@7
245@8
260@9
245@9
CG Incline x5@9
165@7
175@7.5
185@8.5
175@8.5

COMMENTS:

Bench finally moving and grooving today and pin squats were improved over the last time I did those too. Hopefully I'll be back into the groove wtih work soon too and will be more active on teh forums.

[thom2355]

tl;dr

[FrmrHoss]

tl;dr

Still skinny and weak.

[FrmrHoss]

RTS - USPA Meet Prep - Week 7, Day 4 (1 Drop Sets)
2 Ct DLs x4@9
335@7
355@8
375@9
360@9
Pin Press (mid level) x4@9
235@7
250@8
265@9.5
250@9.5
2" Deficit SLDL x7@9
245@7
260@8
275@9
260@9

COMMENTS:

Ooooof, this one just wore me out today. This is a big improvement over the last time I did pause deadlifts and the discomfort I had pulling on Wednesday was minimized (still there a little bit, but a BIG improvement) so that's encouraging. I haven't done mid range pin presses in a while so didn't have much to go by, and overshot a little bit but generally felt pretty good. I've been really sleepy lately even with some more rest at home, so I think it was the fatigue from the prior work weeks just catching up. Hopefully I'm turning that corner now.

[j2nicee]

I like this.

In.

[FrmrHoss]

I like this.

In.

Welcome, grab a seat and get cozy.

You keeping a log on here?

[meimonsta]

Are you aware of what's going on when your lower back hurts? Also doesn't seem near half-bad, just that you've been pulling extra great lately.

[izzygrant]

you should have just stayed in house. way better for recovery.

negative hurts = just drop the bar until it's better. duh.

[NC_Tarheel]

you should have just stayed in house. way better for recovery.

negative hurts = just drop the bar until it's better. duh.

He's not some douche crossfit deadlifter.



No offense Matt

[mmorton]

He's not some douche crossfit deadlifter.



No offense Matt

His lack of upper body strength gives him away. Most females have this issue.

Hey, I'm no dead lifter.

[LadyLore420]

Most girls aren't afraid to stretch out and trigger point release issues like low back pain.

[mmorton]

Most girls aren't afraid to stretch out and trigger point release issues like low back pain.

Now he'll spend 30 minutes on his hip before squatting.

[j2nicee]

Welcome, grab a seat and get cozy.

You keeping a log on here?

Not at the moment. Ive thought about it though, might have to soon.

[izzygrant]

He's not some douche crossfit deadlifter.



No offense Matt

which is why I didn't tell him to hitch his way to "lockout"

[FrmrHoss]

Are you aware of what's going on when your lower back hurts? Also doesn't seem near half-bad, just that you've been pulling extra great lately.

I know what it feels like but I don't know the cause.

you should have just stayed in house. way better for recovery.

negative hurts = just drop the bar until it's better. duh.

He's not some douche crossfit deadlifter.



No offense Matt

His lack of upper body strength gives him away. Most females have this issue.

Hey, I'm no dead lifter.

So many good zings in here. Miss you guys.

Most girls aren't afraid to stretch out and trigger point release issues like low back pain.

As Matt attested, I'm not afraid to do a lot of prehab/rehab work . I do in fact have a copy of the Trigger Point Therapy workbook sitting around here somewhere, but I don't think it's a trigger point issue, probably just a bit of a strain. I have a few exercises from my ART provider that I've been doing and it's helping.

Not at the moment. Ive thought about it though, might have to soon.

Fine, just lurk with alll your tales of epic bench press PRs and stuffing your face. I'm still sitting at 193-194 so the goal is to be like 205ish for my 24 hour weighin in November.

which is why I didn't tell him to hitch his way to "lockout"

I WILL NOT FAIL AT ANY COST IZZY!!!!!

[FrmrHoss]

RTS - USPA Meet Prep - Week 8, Day 1 (2 Drop Sets)
Squat w belt x3@9 (1rm: 369)
295@7
315@8
337@9 (e1RM: 379)
320@9
305@9
2 Ct Bench x4@9
215@7
227@8
240@9
225@8, 9.5
Close Grip Floor Press x6@8 (4 repeats)
170@6
180@7
190@8, 8, 8.5, 9

15 minutes of cardio

COMMENTS:

Have to say pretty pleased with this one - squats I took a small improvement over the last x3 session (seriously, very small, just my little baby plates) because I felt good enough with the sets leading up to the top one, but remembered that 335x3 was a BIG PR for me last time I around so didn't want to push it unless I was feeling phenomenal and think this was pretty much on par for what I was aiming for. Bench work was so so, neither good nor bad so just gonna take what's there. Higher volume this week on tap from Mike T.

337x3

[j2nicee]

Fine, just lurk with alll your tales of epic bench press PRs and stuffing your face. I'm still sitting at 193-194 so the goal is to be like 205ish for my 24 hour weighin in November.

Haha ok ok I think Ill make one this week possibly, give me something to do while Im at work. Stuffing my face has been fun, until I have to put on clothes that arent gym shorts lol so many feels....

And I hate you for having 24hr weigh ins, Im just going 220 for the Cary meet and then go back down to 205 when it changes next year. Either way we're in a stacked class.

Looks like Mike T is still doing your programming?

[FrmrHoss]

Haha ok ok I think Ill make one this week possibly, give me something to do while Im at work. Stuffing my face has been fun, until I have to put on clothes that arent gym shorts lol so many feels....

And I hate you for having 24hr weigh ins, Im just going 220 for the Cary meet and then go back down to 205 when it changes next year. Either way we're in a stacked class.

Looks like Mike T is still doing your programming?

Given that I finished basically last, yeah I'll blame it on our class being stacked . You're at least right there though - it's my squat that put me in such a big hole. I was basically giving up 55 lbs I think to the next worst squatter, so despite having I think the 3rd best pull in our class and a bench that was either middle of the pack or just above the bottom quarter, I was still DFL.

And yeah, I'm gonna ride out with Mike T until at least this meet in November then I may roll things on my own or keep going with him we shall see.

[j2nicee]

Given that I finished basically last, yeah I'll blame it on our class being stacked . You're at least right there though - it's my squat that put me in such a big hole. I was basically giving up 55 lbs I think to the next worst squatter, so despite having I think the 3rd best pull in our class and a bench that was either middle of the pack or just above the bottom quarter, I was still DFL.

And yeah, I'm gonna ride out with Mike T until at least this meet in November then I may roll things on my own or keep going with him we shall see.

I was just pissed because I cut weight and got 5th but if I would have gone 220 I would have won the class lol I think every 198er would have actually besides the old timer. I made too big of a jump on my 3rd bench which hurt a little.

You have a strong pull though, I made the switch back to conventional and its going well so far, hopefully I can get close to 550 by the end of the year.

I might make the jump to pay for coaching one day but I use Prileipin’s chart for a lot of my programming , combine that with deloads whens needed and I think its a pretty solid method.

[FrmrHoss]

I was just pissed because I cut weight and got 5th but if I would have gone 220 I would have won the class lol I think every 198er would have actually besides the old timer. I made too big of a jump on my 3rd bench which hurt a little.

You have a strong pull though, I made the switch back to conventional and its going well so far, hopefully I can get close to 550 by the end of the year.

I might make the jump to pay for coaching one day but I use Prileipin’s chart for a lot of my programming , combine that with deloads whens needed and I think its a pretty solid method.

Yeah, I kind of laughed when I saw our totals versus the 220s. Oh well, what can you do (other than get stronger)? You'll refine your attempt selection with more meets under your belt and/or practice in the gym. Tbh your 3rd attempt bench pick was the only one I was thinking "ehhhh I don't know about that" but I've never seen you lift before (some people just grind a lot better than others) and that was the last thing I was ever going to say to you before you got up there .

I'm always gonna have my pull probably do the most work for my total, just need to bring the squat up a lot and the bench up some. I really want at least 540 at next meet, but 550 would be nice too.

For me I just like taking the thinking out of my programming. At this point, I think I can do it myself pretty good too but it's relatively cheap in the grand context of my income and to just put my head down and put in the work is easy enough.