FrmrHoss's Journey to Moderate Levels of Strength

[bmontgomery87]

strong ass floor presses man.

[NC_Tarheel]

October 19, 2012


WEIGHT:

178.8

WAIST:

32.0"

NUTRITION:

60f/300c/215p

RTS - Week 3, Day 4

Deficit Deadlifts (from 2 45 plates) x2@9 (5% Fatigue) 275@7.5
305@8
335@8
355@9
337.5@8 (2 sets)
337.5@9
Floor Press x2@9 (5% Fatigue) 185@8
205@8
215@9 ((PR)
205@8 (2 sets)
205@9
Good Mornings x5@9 (5% Fatigue) 185@8
200@9
190@8
190@9

Ab wheel/other ab stuff for 2 sets of 10

Cardio: Interval work between 170-154 HR, 5% recovery fatigue

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion
Calcium + Multivitamin
Scivation Xtend
NOW Omega 3

COMMENTS:

All in all pretty happy with this workout... I think the floor press can count as a PR since it's a relatively new movement to me.

This was the first time I did the cardio as prescribed by Mike. It was awful, it's almost all interval/high intensity type stuff. He gives you a heart rate range, and you're supposed to work up to the upper end of the range, and then track how long it takes for your heart rate to go down to the lower end of the range while resting. Then there is a prescribed fatigue/recovery percent. So in this case, I take the initial time, add 5% to that, and once it takes me 5% longer to go from 170-154, then I'm done.

Technically, he prescribed 180-166 but after a minute of full out sprinting on a bike, my heart rate was just pegged at 170 and my legs were absolutely on fire, so I just adjusted it downward by 10bpm. But we all know I'm a cardio queen/expert so.... anyway, it only took me two intervals to hit the target. First time took 37 seconds, 2nd time 42. Good news is that it makes for short short cardio work.

I'm also becoming king of the ghetto workout setups in the Y. Between all my shenanigans to do pin presses and floor presses in the squat rack, was supposed to do 2" deficit deadlifts today and the little step up things they have for the aerobics class were too tall (probably closer to 4") so I ended up stacking 2 45s on top of each other and standing on top of that. Good thing I have a narrow deadlift stance.

Nice lift Chris.


So you're saying that even the cardio on this program takes a physicist to understand??

[Carlito99]

You could always just use 25s or 35s on the bar for deficit deadlifts (depending how big your gym's plates are). That's what I do! Works well enough and you can avoid having to stand on things that may be uneven or unstable

[thom2355]

So you're saying that even the cardio on this program takes a physicist to understand??

Hoping that doing cardio was a joke....

[FrmrHoss]

strong ass floor presses man.

While I'm not moving any real weight just yet, the bench actually feels like it is coming along. 275 or bust at our reunion!

Nice lift Chris.


So you're saying that even the cardio on this program takes a physicist to understand??

Yes, min IQ of 150 required to decipher.

You could always just use 25s or 35s on the bar for deficit deadlifts (depending how big your gym's plates are). That's what I do! Works well enough and you can avoid having to stand on things that may be uneven or unstable

Yeah, but that could end up being a lot of plates... what is that to get 355 on the bar, like 7 25s a side? But I do appreciate the innovation.

Hoping that doing cardio was a joke....

No no no, but it's only 2x a week. And it looks like the sessions are in the 10-15 range (this one only took me two intervals of basically 5 minutes to complete) plus a little warm up and cool down time.

[Carlito99]

Actually it would be six 25s and a 5, but yeah I get the point :P

[FrmrHoss]

Ugh, a hike I thought was 6-8 miles one way ended up being like 11-12 miles, and the wifey got a terrible blister and I carried both packs for the last 3 miles back. Holy fuk am I tore up today. Supposed to squat tomorrow, we'll see how that goes lol.

[bmontgomery87]

Ugh, a hike I thought was 6-8 miles one way ended up being like 11-12 miles, and the wifey got a terrible blister and I carried both packs for the last 3 miles back. Holy fuk am I tore up today. Supposed to squat tomorrow, we'll see how that goes lol.

GPP work!

sounds like a rough hike man. I've only done around 5-6 miles

[MissKB]

Ugh, a hike I thought was 6-8 miles one way ended up being like 11-12 miles, and the wifey got a terrible blister and I carried both packs for the last 3 miles back. Holy fuk am I tore up today. Supposed to squat tomorrow, we'll see how that goes lol.

Such a nice hubby On the bright side, you can skip cardio later right? A 12 mile hike = 3 days of cardio

[FrmrHoss]

Such a nice hubby On the bright side, you can skip cardio later right? A 12 mile hike = 3 days of cardio

12 miles one way . It was 24-25 miles over 2 days. I'm all sorts of beat up right now.

The stupid NC state parks system man.... the trail maps they have on their website lists this trail as 6.2 miles. It goes from a park in NC across the border to a park in SC and we camped there. But the map where it lists the distance neglects to tell you that it doesn't include the length of the trail that is in SC (and the maps from the SC park site don't list any distances at all). So, we ended up doing 1.7 miles to get to the trail, then a 9 mile trail, then probably another 1-1.5 miles inside the other park to get to the camp ground.

Plus side, we ate lots of delicious s'mores, drank a bunch of wine and snacked all day.

We also got a misdemeanor for leaving a car in a state park unattended overnight. Whoops. (that's another long and stupid story)

[MissKB]

12 miles one way . It was 24-25 miles over 2 days. I'm all sorts of beat up right now.

The stupid NC state parks system man.... the trail maps they have on their website lists this trail as 6.2 miles. It goes from a park in NC across the border to a park in SC and we camped there. But the map where it lists the distance neglects to tell you that it doesn't include the length of the trail that is in SC (and the maps from the SC park site don't list any distances at all). So, we ended up doing 1.7 miles to get to the trail, then a 9 mile trail, then probably another 1-1.5 miles inside the other park to get to the camp ground.

Plus side, we ate lots of delicious s'mores, drank a bunch of wine and snacked all day.

We also got a misdemeanor for leaving a car in a state park unattended overnight. Whoops. (that's another long and stupid story)

hahah. That sounds terrible...but I bet you'll never forget it...which makes it kinda fun

[Shazriki]

We also got a misdemeanor for leaving a car in a state park unattended overnight. Whoops. (that's another long and stupid story)

Inb4 Chris get's "Thug4Lyfe" tattooed across his chest.

[bmontgomery87]

Inb4 Chris get's "Thug4Lyfe" tattooed across his chest.

I don't think that's gonna fit on his chest

[mmorton]

I don't think that's gonna fit on his chest

Zing

[FrmrHoss]

Inb4 Chris get's "Thug4Lyfe" tattooed across his chest.

I don't think that's gonna fit on his chest

Zing

Haha, you guys are on your game bright and early this morning. Damn.

I ended up scrapping this workout this morning, squats can wait until tomorrow. Truthfully, my muscles feel okay, it's just everything else - one of my knees is a little tweaked from the hike, and my feet are sore as hell (not to mention having 3 pretty sizeable blisters - just need to pop these guys and get some medication on them. dress shoes are not feeling it this morning).

[NC_Tarheel]

Haha, you guys are on your game bright and early this morning. Damn.

I ended up scrapping this workout this morning, squats can wait until tomorrow. Truthfully, my muscles feel okay, it's just everything else - one of my knees is a little tweaked from the hike, and my feet are sore as hell (not to mention having 3 pretty sizeable blisters - just need to pop these guys and get some medication on them. dress shoes are not feeling it this morning).

I'm the office rebel. I take off my shoes at work and walk around in sock feet all day.


<------Desk jockey badass

[FrmrHoss]

I'm the office rebel. I take off my shoes at work and walk around in sock feet all day.


<------Desk jockey badass

I do the same after 5PM.. but I have my shoes off most of the time in my office too, just decide to class it up once I leave.

[NC_Tarheel]

I do the same after 5PM.. but I have my shoes off most of the time in my office too, just decide to class it up once I leave.

I have two nice pairs of dress shoes that I don't wear because they are so hard to put on and take off

[FrmrHoss]

October 23, 2012


WEIGHT:

no fuks given

WAIST:

see above

NUTRITION:

60f/325c/215p

RTS - Week 4, Day 1

Squat with belt x2@9 (5% Fatigue) 255@8
275@8
285@9
270@8 (3 sets)
270@9
2 Count Pause Bench x4@9 (5% Fatigue) 185@8
205@8.5
215@9.5 (PR)
202.5@9
JM Press x7@9 (5% Fatigue) 65@7.5
75@8
85@9
80@8
80@9
T-Bar Wide Grip 2plates + 10 x 10 x 2
Some curls

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion
Calcium + Multivitamin
Scivation Xtend
NOW Omega 3

COMMENTS:

First time the belt is coming out and first squat session I am pretty pleased with. Obviously not a lot of weight being moved, but first time I haven't had any kind of weird joint/ligament pains, everything felt pretty smooth, and after 285, was able to really pound out a couple of sets @ 270 that all felt pretty smooth. I will consider this a victory. Especially considering that I hiked 25 miles with a 40+lb pack this weekend.

Also, bench continues to move. I'm feeling really good that I will add some lbs to my bench at the next meet. Previous best 2 count pause bench was 200x4 so.... all good.

[NC_Tarheel]

WEIGHT:

NO fuks given

WAIST:

see above

You had me at NO



Vids of squats???

[FrmrHoss]

You had me at NO



Vids of squats???

Sadly I went to upload all my videos this weekend and realized my card reader must have fallen out of my bag at the gym... new one on the way from Sony.

[NC_Tarheel]

Sadly I went to upload all my videos this weekend and realized my card reader must have fallen out of my bag at the gym... new one on the way from Sony.

You're my Squat Morning Lean Bro

I need to see vids

[bmontgomery87]

You're my Squat Morning Lean Bro

I need to see vids

lol
sucks about the card reader bro.
looking forward to vids (no homo)

[MissKB]

Moar hikes = better squats. Future training protocol? hahaha. Glad to see your blisters held up through those squats!

[FrmrHoss]

October 24, 2012


WEIGHT:

None. Will return to daily weigh ins in a few days, but after my caloric fests this weekend and Monday, don't want to get discouraged from plugging away with the dem new macros while the bloat goes away.

WAIST:

see above

NUTRITION:

60f/325c/215p

RTS - Week 4, Day 2

Deadlift with belt x2@9 (5% Fatigue) 375@8
395@8
415@9.25
395@9
Touch and go bench x2@9 (5% Fatigue) 205@8
225@8
235@8.5
225@8
225@9
Good mornings x5@9 (5% Fatigue) 185@7.5
215@9
205@8
205@9

Roughly 20 minutes of conditioning work (148-168 heart rate, 5% fatigue there as well).

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion
Calcium + Multivitamin
Scivation Xtend
NOW Omega 3

COMMENTS:

All in all another decent session. I'm calling the 415 deadlift a 9.25 because I definitely had 1 more in the tank, but rep no. 2 was a lot more of a grind than I thought it would be given how 395 went up. Bench felt good too, thought about loading up 240 and taking it for 2 as well, but did not want to overreach so took a solid set at 235 and moved on. Good mornings felt the best that they have as well, so things are moving along nicely.

[bmontgomery87]

I'm still mirin' those bench numbers. Pushing my max for a double makes me jelly.

[FrmrHoss]

I'm still mirin' those bench numbers. Pushing my max for a double makes me jelly.

No one should be 'miring those bench numbers. Not even you sir

The way it has been coming along though, I feel pretty good about hitting 270-280 at our meet.

Squats were also encouraging this week so hopefully it will all start moving in the right direction. The most progress I've made so far is having to move the Inzer belt up a notch. #mybellyisforleverage

[NC_Tarheel]

WEIGHT:

None.

WAIST:

see above

Fixed.


Nice job on the "squat leverage increase" ")

[bmontgomery87]

No one should be 'miring those bench numbers. Not even you sir

The way it has been coming along though, I feel pretty good about hitting 270-280 at our meet.

Squats were also encouraging this week so hopefully it will all start moving in the right direction. The most progress I've made so far is having to move the Inzer belt up a notch. #mybellyisforleverage

I'd say you've got a 270 no problem by then.

And the squats are gonna move cause "you're eating more *******" so you'll get stronger.

[NC_Tarheel]

I've figured out what I'm going to heckle Chris with at the meet.



As he approached to squat stands, a voice from the corner's gonna yell "Lean it for DADDY!!!!!!!!!"




He can also do the same to me