FrmrHoss's Journey to Moderate Levels of Strength

[thom2355]

These words do not make any sense.

I see your point, but my lack of awesome diet yesterday does not.

[mmorton]

I see your point, but my lack of awesome diet yesterday does not.

Just refueling for the week broski

[thom2355]

Just refueling for the week broski

Full day backload FTW????

[mmorton]

Full day backload FTW????

Listening to your body

[FrmrHoss]

October 15, 2012


WEIGHT:

179.2

WAIST:

32.0"

NUTRITION:

60f/300c/215p

RTS - Week 3, Day 1

Squats x4@9.5 (5% Fatigue) 245x4@9.5
230x4@9
3 Count Pause Bench x2@9 (5% Fatigue) 205x2@8
220x2@9
210x2@9
Floor Press x5@9 (5% Fatigue) 155x5@7
170x5@8
180x5@9
170x5@8
170x5@9
T-Bar Row 95 x 10 x 3
Face pulls 40kg x 10 x 2
Poundstones x31

20 mins HIIT

SUPPLEMENTS:

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

COMMENTS:

This was one of those sessions that makes me feel like, what the fuk have I been doing for the last year? Nothing felt right today. I'm not going to whine a bunch about it, but am just generally frustrated and disappointed. Squats felt so heavy today, and I just never really felt too comfortable under the bar. It's probably the best I've felt as far as recovery, hardly any tightness in my legs at all, have been diligent in my soft tissue stuff and stretching, but there was really just no pop in my legs at all once I started the working sets and was just good morning-ing the bar like crazy.

Though, maybe this is the benefit of the auto-regulatory programming. Just didn't have it today, I guess. It may also be a combination of having just deadlifted/pause squatted on Saturday, and then did play golf on Sunday but...

[adamjohn32]

or you could just have dead legs from being a newly wed

keep at it Chris, it will come back, just forget about this session and move on to the next one.

[FrmrHoss]

or you could just have dead legs from being a newly wed

keep at it Chris, it will come back, just forget about this session and move on to the next one.

Could be . I'm trying to embrace that attitude.... and will certainly keep grinding. My fear is that it makes me too complacent and next thing I know a year has gone by and I look back and I'm still doing the same old **** you know?

There was probably one really good time post-meet where I felt like everything was really coming together, squats felt more natural, weight was really moving etc. And ever since then I've just been chasing that feeling.

[thom2355]

Could be . I'm trying to embrace that attitude.... and will certainly keep grinding. My fear is that it makes me too complacent and next thing I know a year has gone by and I look back and I'm still doing the same old **** you know?

There was probably one really good time post-meet where I felt like everything was really coming together, squats felt more natural, weight was really moving etc. And ever since then I've just been chasing that feeling.

One way to avoid that stagnant feeling is to compete more. Gym numbers fluctuate and are tough to compare as there are a lot of variables. Competing 3-4 times a year could help eliminate (or confirm) thoughts of stagnation. The meet results give you something to gear towards in the training as well. Once a year doesn't really give you that option until it is "too late".

[FrmrHoss]

One way to avoid that stagnant feeling is to compete more. Gym numbers fluctuate and are tough to compare as there are a lot of variables. Competing 3-4 times a year could help eliminate (or confirm) thoughts of stagnation. The meet results give you something to gear towards in the training as well. Once a year doesn't really give you that option until it is "too late".

That is actually the plan going forward... there is a meet in December that I'm somewhat toying with (probably not because I want to give myself some time to NOT be dieting and training), but after the one in April, I want to compete probably 3x per year, maybe 4. Plus, it seems to just focus the training more too.

[adamjohn32]

Could be . I'm trying to embrace that attitude.... and will certainly keep grinding. My fear is that it makes me too complacent and next thing I know a year has gone by and I look back and I'm still doing the same old **** you know?

There was probably one really good time post-meet where I felt like everything was really coming together, squats felt more natural, weight was really moving etc. And ever since then I've just been chasing that feeling.

I mean, you also have to look at your job. I'm pretty sure working all those hours has to put a high level of stress on you. Plus, the whole wedding thing, honeymoon, and whatever life is throwing at you these days.

You'll get back to that place, there's always ups and downs so just ride this rough spot out, you'll be back to PR-ville in not time.

[FrmrHoss]

I mean, you also have to look at your job. I'm pretty sure working all those hours has to put a high level of stress on you. Plus, the whole wedding thing, honeymoon, and whatever life is throwing at you these days.

You'll get back to that place, there's always ups and downs so just ride this rough spot out, you'll be back to PR-ville in not time.

You're right that all that stuff does add up. I probably also overlook sleep as an important part of recovery as well.

To make the PL fatties happy I will probably be adding in some more food come Wednesday too... I forgot that my weight has stayed below for the most part on the current macros, and that includes an epic 6000 calorie day two Saturdays ago.

[FrmrHoss]

October 17, 2012


WEIGHT:

179.6

WAIST:

32.0"

NUTRITION:

60f/300c/215p

RTS - Week 3, Day 2

Deadlifts x4@9.5 (5% Fatigue) 185x5
225x5
275x3
315x1
345x4@8
375x4@9.5
355x4@9.5
Bench Touch and Go x3@8.5 (5% Fatigue) 185x3@7.5
205x3@8
215x3@8
225x3@8.5
215x3@8.5
Good Mornings x4@9 (5% Fatigue) 185x4@8
205x4@9
195x4@8
195x4@9

Did some ab wheel, machine crunches, and then some shoulder prehab

SUPPLEMENTS:

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

COMMENTS:

Today was definitely the plus side of autoregulating workouts.... deadlifts were so so, better than the 365x4 I pulled on Saturday. Everything is still beltless for now, so we'll see what things look like when I strap it on (that's what she said?). But bench felt really good today. I also think it's helpful for me to get sets on camera, because 205 and 215 didn't FEEL particularly easy, but when I pulled up the video they were just flying up, no visible slowing in bar speed at all. 225 started to get a little slower on the 3rd rep, and I think I would have probably been good for 230-235 for the top set had I not spent as much time working up to the top set. Of course I had no stamina - once I dropped it down to 215, that set was probably the slowest of them all. But all in all pretty pleased with those.

The one thing I'm having a bit of a hard time on is delineating between my 9 and 9.5 sets. I guess it is a pretty fine line - I think of a 9RPE as you definitely have 1 more left, and 9.5RPE as a, "your last rep was a bit of a grind, but easy enough that you would attempt one more, but can't say definitively that you would get it." But I figure as long as I'm consistent with what I'm calling what, shouldn't really matter.

[FrmrHoss]

Also, I did go to the chiropractor yesterday and she basically said my hip pain was being caused by some really tight hip flexors, IT bands, and glute medialis on that side. So, got some treatment on those areas and she's going to prescribe me some work to do at home. That's a bit reassuring for now, but I kind of thought that's where all the tightness/pain was so I had been trying to loosen those areas up on my own to no avail. Will probably go back for a few more rounds of treatment and see if that helps at all.

Weight has been holding pretty steady under 180 for 4 days now on the increased calories, so that will probably mean another bump this week (and I'm going on a 2 day hike this weekend, so will probably bump dem macros up in the 120/700/200 range for those days )

[NC_Tarheel]

Also, I did go to the chiropractor yesterday and she basically said my hip pain was being caused by some really tight hip flexors, IT bands, and glute medialis on that side. So, got some treatment on those areas and she's going to prescribe me some work to do at home. That's a bit reassuring for now, but I kind of thought that's where all the tightness/pain was so I had been trying to loosen those areas up on my own to no avail. Will probably go back for a few more rounds of treatment and see if that helps at all.

Weight has been holding pretty steady under 180 for 4 days now on the increased calories, so that will probably mean another bump this week (and I'm going on a 2 day hike this weekend, so will probably bump dem macros up in the 120/700/200 range for those days )

Why you so tight man???

You've been around 180 for a while now....don't you think you could at least bump it up to 190 (assuming you have no photo shoots in the upcoming future) and then just maintain/recomp there.

Your work clothes would still fit fine and me, Brandon, Paul and Matt would all shut the hell up for at least a little bit

[FrmrHoss]

Why you so tight man???

You've been around 180 for a while now....don't you think you could at least bump it up to 190 (assuming you have no photo shoots in the upcoming future) and then just maintain/recomp there.

Your work clothes would still fit fine and me, Brandon, Paul and Matt would all shut the hell up for at least a little bit

Well you know I spend 90% of my day peppering my angus for you, Paul, Brandon and Matt's workouts. It's real hard to relax with that .

I'm not planning on dieting again until I get up to the 195-200 range, so don't you worry your pretty little head my friend. But to get up there I'm aiming to gain 0.5lb-1lb per week.

[bmontgomery87]

Your work clothes would still fit fine and me, Brandon, Paul and Matt would all shut the hell up for at least a little bit

agreed.
you're only allowed to cut if you're following the latest diet fad, which right now is CBL

I think I'm gonna try to get down to 170, then density bulk my way to a solid 181 come april

[Carlito99]

Brad not doing your nutrition anymore?

[FrmrHoss]

agreed.
you're only allowed to cut if you're following the latest diet fad, which right now is CBL

I think I'm gonna try to get down to 170, then density bulk my way to a solid 181 come april

Dieting is for ****s .

Brad not doing your nutrition anymore?

Nah, I had worked with them for long enough that I felt like I had a pretty good grasp of what works and what doesn't work for me, so I'm handling that myself now. Plus, that freed up cash to work with Mike at RTS for training, so that seemed like a good trade-off to me.

[NC_Tarheel]

Well you know I spend 90% of my day peppering my angus for you, Paul, Brandon and Matt's workouts. It's real hard to relax with that .

I'm not planning on dieting again until I get up to the 195-200 range, so don't you worry your pretty little head my friend. But to get up there I'm aiming to gain 0.5lb-1lb per week.

I know my rediculous lifting vids make it hard to concentrate


Very happy hearing that weight gain initiative. If you're looking to compete in PL 3-4X per year then you're going to need to be in a surplus or those dainty hips of yours are going to get crushed.

[bmontgomery87]

Nah, I had worked with them for long enough that I felt like I had a pretty good grasp of what works and what doesn't work for me, so I'm handling that myself now. Plus, that freed up cash to work with Mike at RTS for training, so that seemed like a good trade-off to me.

I feel obligated to say 5x5, and spend money on steak and baked potato supplies

[bmontgomery87]

Very happy hearing that weight gain initiative. If you're looking to compete in PL 3-4X per year then you're going to need to be in a surplus or those dainty hips of yours are going to get crushed.

I'm coming to the harsh reality that I'm never going to total elite at 165, because I can't train and stay that small (inb4 "youll never total 1300 either")....I'm debating cleaning myself up this one last time then eating all the time.
Thad= old and wise.

[NC_Tarheel]

I'm coming to the harsh reality that I'm never going to total elite at 165, because I can't train and stay that small (inb4 "youll never total 1300 either")....I'm debating cleaning myself up this one last time then eating all the time.
Thad= old and wise.

Try being 6' 6" and trying to compete in strongman as a <231. You live and learn.

I'll have plenty of time to diet down and look all pretty when I'm done competing in heavy athletics.

I'm preaching to myself becasue I need to put on a lot of size!!!

[bmontgomery87]

Try being 6' 6" and trying to compete in strongman as a <231. You live and learn.

I'll have plenty of time to diet down and look all pretty when I'm done competing in heavy athletics.

I'm preaching to myself becasue I need to put on a lot of size!!!

same here. backloading gave me a way to lean out a bit, without you guys calling me a ***got.
but i know after a few more pounds, i really need to start putting it back on.

i will say that i felt awesome when i was bulking and kept my insulin levels somehwere between Jon Goodman and Elvis.

[thom2355]

Just remember, you are a lawyer who lifts and as a byproduct of lifting, you have learned a bit about SMR. Chiropractors/Massage Therapists do that for a living. You foam rolling is like them writing their own will. It works, but may not fully cover everything.

[Shazriki]

Just remember, you are a lawyer who lifts and as a byproduct of lifting, you have learned a bit about SMR. Chiropractors/Massage Therapists do that for a living. You foam rolling is like them writing their own will. It works, but may not fully cover everything.

That was a pretty awesome analogy. Although it is fun to tell the physio about how much foam rolling I do and continually compare years of training to rolling on a foam cylinder.

[bmontgomery87]

That was a pretty awesome analogy. Although it is fun to tell the physio about how much foam rolling I do and continually compare years of training to rolling on a foam cylinder.

Yeah I'd be a bit hesitant about admitting to the fact that a 20 dollar peice of foam or plastic can pretty much make me obsolete.

That being said, I've had some amazing adjustments before that made me feel great. But I think if you're super proactive and are willing to put in the gym, you can fix almost anything with pvc, lacrosse ball, reverse hyper, and bands.

Hell back in January I hurt my shoulder and was sent to physical therapy. About 2000 dollars later I had been to 6 sessions and been taught how to do face pulls and pull aparts with bands..........

[thom2355]

Yeah I'd be a bit hesitant about admitting to the fact that a 20 dollar peice of foam or plastic can pretty much make me obsolete.

That being said, I've had some amazing adjustments before that made me feel great. But I think if you're super proactive and are willing to put in the gym, you can fix almost anything with pvc, lacrosse ball, reverse hyper, and bands.

Hell back in January I hurt my shoulder and was sent to physical therapy. About 2000 dollars later I had been to 6 sessions and been taught how to do face pulls and pull aparts with bands..........

I agree, but if your insurance coverage allows (which luckily, mine does) chiropractor care is pretty much free. I think I paid ~$30 for the first visit, then nothing after that. Each session I get deep tissue work, selective ART and adjustments when necessary. I just have to be able to get there before they close....

If not, then you are right. Just gotta put in the time and listen to/learn your body.

[bmontgomery87]

I agree, but if your insurance coverage allows (which luckily, mine does) chiropractor care is pretty much free. I think I paid ~$30 for the first visit, then nothing after that. Each session I get deep tissue work, selective ART and adjustments when necessary. I just have to be able to get there before they close....

If not, then you are right. Just gotta put in the time and listen to/learn your body.

I'd be there all the time if that were my situation.
I think I have like a 20 dollar copay, but I exhausted my coverage between physical therapy in january and the ER visit back in March.....
I still may look into going periodically just for a good adjustment.

[mmorton]

Just going to point out that I personally will not stop heckling Chris until he is walking around at 205-210. And then I'll pinch his love handles. :P

And Brandon is still a ****

[thom2355]

Just going to point out that I personally will not stop heckling Chris until he is walking around at 205-210. And then I'll pinch his love handles. :P

And Brandon is still a ****

....good to have a training partner that goes above and beyond!