FrmrHoss's Journey to Moderate Levels of Strength

[FrmrHoss]

July 30, 2012


WEIGHT:

173.2

WAIST:

30.75"

NUTRITION:

60f/230c/215p

TRAINING - 5/3/1 - Week 3, Cycle 4

Deads
Deads 185 x 5
225 x 5
275 x 3
345 x 5
390 x 3
435 x 2 (GYM PR)
Front squats
150 x 5
172.5 x 5
197.5 x 3 (failed 4)
GHRs BW x 11 x 3; +mini band x 8
Ab wheel x 11 x 4

30 min LISS

SUPPLEMENTS:

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


COMMENTS:

Didn't get my 3, but got 2 and that is at least a gym PR for me. It's good to know that heading into my meet @ 184 I pulled 435 in the gym for a single, so getting it for a double @ 173 is not too too bad at all . For whatever reason, the 5s week just absolutely wrecks me recovery wise for the 3s week but I felt pretty good out there this morning despite only pulling it for 2. Kind of torn on the front squats - it's definitely an upper back/core issue, not leg stamina that is killing me there and I don't know if I should reset the weight or maybe sub in something else that I can get more leg stimulus from like maybe doing high bar squats that day.

[thom2355]

Intensity is easier to maintain/recover from than volume is. The accumulation phase on TJM was always my worst to recover from. It only makes things worse if you are on a lower carb intake. Perhaps ups the carbs during the 5's week for a couple days (perhaps 2-3 refeeds rather than 1).

Another strategy is to drop your working max by 5% for the 5's week only.

[FrmrHoss]

Well, hopefully by the time I hit the 5s week again I will have received another 30g carb bump or even more.

[mmorton]

It's def a core thing. You have a tough time staying upright in the FS.

[thom2355]

Well, hopefully by the time I hit the 5s week again I will have received another 30g carb bump or even more.

True, but do you think that will help that much? I would think that something more substantial (calories or training max drop) would help more physically and mentally....but that is coming from a fat guy.

[mmorton]

True, but do you think that will help that much? I would think that something more substantial (calories or training max drop) would help more physically and mentally....but that is coming from a fat guy.

I'd say meaty as opposed to fat

[thom2355]

I'd say meaty as opposed to fat

After looking at pictures from the 4th of July....I would say fat....but yes, meaty is preferred.

[bmontgomery87]

that's a heavy double man.
congrats on the PR

[FrmrHoss]

It's def a core thing. You have a tough time staying upright in the FS.

I noez but it makes me feel like I'm neglecting mah quads.

True, but do you think that will help that much? I would think that something more substantial (calories or training max drop) would help more physically and mentally....but that is coming from a fat guy.

It may - I didn't really suffer any performance drop until the carbs came down in the 225 range, strength was maintaining real nice @ 275g. And I'm willing to take this reverse process nice and slow.

that's a heavy double man.
congrats on the PR

It definitely felt heavier than I wanted it too. Getting close to pulling dat dere 455 in the gym.

[Shazriki]

Look at mr. modest here. We were just chatting and you didn't mention that insane PR.

I still maintain that front squats are the Devil's creation for certain people and in some cases should be dropped for another quad dominant lower movement like leg press. But that's just because it's what I had to end up doing. Pushing my FS beyond 230+ with no discernible breakdown of form results in incredible sciatica-like pain.

[FrmrHoss]

Look at mr. modest here. We were just chatting and you didn't mention that insane PR.

I still maintain that front squats are the Devil's creation for certain people and in some cases should be dropped for another quad dominant lower movement like leg press. But that's just because it's what I had to end up doing. Pushing my FS beyond 230+ with no discernible breakdown of form results in incredible sciatica-like pain.

I don't have the pain but I have always had the problem of my upper back and core giving out before my legs got tired, so part of me is wondering if I'm neglecting my legs in that respect (maybe it would be worthwhile to pre-exhaust them with something else?).

The other thing I'm toying with is moving the front squats to Olympic style squats on deadlift day, and then doing paused squats as my secondary quad movement on my squat based day.

Told Matty that last night I was looking so lean was 'mirin myself in the mirror. Though that could be because Stephanie's out of town and I was lonely.

[thom2355]

I don't have the pain but I have always had the problem of my upper back and core giving out before my legs got tired, so part of me is wondering if I'm neglecting my legs in that respect (maybe it would be worthwhile to pre-exhaust them with something else?).

This should be all goal based. If you want to try and stimulate muscle growth in the legs, then go with leg press. If you want to improve you squat, press and deadlift, then go with front squats. The carry over I get from front squats to pretty much every event is silly. The core and upper back strength generated is enough to keep them in my rotation despite my legs not giving out first.

[FrmrHoss]

This should be all goal based. If you want to try and stimulate muscle growth in the legs, then go with leg press. If you want to improve you squat, press and deadlift, then go with front squats. The carry over I get from front squats to pretty much every event is silly. The core and upper back strength generated is enough to keep them in my rotation despite my legs not giving out first.

Yes, I absolutely agree with this and my question was more of what was holding back further development in my squat/deadlift. Maybe I'll just reset my working max for the front squats as assistance by like 10lbs and go from there.

[thom2355]

Yes, I absolutely agree with this and my question was more of what was holding back further development in my squat/deadlift. Maybe I'll just reset my working max for the front squats as assistance by like 10lbs and go from there.

I have found that sets of 3-4 have really helped me out. No matter the weight, doing >3 reps is tough to keep proper form. I like to use say 80-85% for 5-8 sets of 3 and get my volume in that way. Matter of fact, that it exactly what I am doing tonight

[FrmrHoss]

August 1, 2012


WEIGHT:

172.8

WAIST:

30.75"

NUTRITION:

60f/230c/215p

TRAINING - 5/3/1 - Week 3, Cycle 4

Bench Day
Bench 105 x 5
135 x 5
157.5 x 3
195 x 5
222.5 x 3
247.5 x 1.5
2 second Paused Bench 205 x 3 @ 9RPE
5% fatigue drop: 195 x 3, 3, 3, 3
Chin Grip Pulldowns (Lift Run Bang progression - Week 3)
120 x 10, 10, 10; 140 x 10, 10
Dips 15, 15, 15
Face pulls 35kg x 15, 15, 15
DB Curls 32.5s x 12, 12, 12

500kcal MISS

SUPPLEMENTS:

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

COMMENTS:

Still getting reps on bench is a-ok with me and the weight keeps going down on the higher macros too, so win win all around thus far. Work is picking up in tempo and that is no fun, but not as bad as it once was.

[FrmrHoss]

Unexpectedly found myself brought along to a Brazilian steakhouse for a work event yesterday (http://chima.cc/site/) and, in trying to exercise a little bit of flexibility with the reverse, managed to go there and eat without making myself sick from consuming 5+ lbs of meat like I did on my birthday a few years back Weight was up 1.5lbs today but I'm guessing a lot of that is the super high sodium - loaded up on a bunch of veggies to start with, and only had I think 8-9 little pieces of meat (all in the 1-2 oz range) so just averaged it out and called it 12oz. Still ended up overshooting my macros by a bit but will adjust -10g fat and -30g carbs today and then get back on it.

[adamjohn32]

dammit, no journal i follow is safe for me to visit anymore... brb spending the rest of the day dreaming of stuffing my face at a brazilian steakhouse...

good job on the restraint though... usually i'm in a food coma for days after leaving one of those places.

[NC_Tarheel]

Oh hai

[thom2355]

Unexpectedly found myself brought along to a Brazilian steakhouse for a work event yesterday (http://chima.cc/site/) and, in trying to exercise a little bit of flexibility with the reverse, managed to go there and eat without making myself sick from consuming 5+ lbs of meat like I did on my birthday a few years back Weight was up 1.5lbs today but I'm guessing a lot of that is the super high sodium - loaded up on a bunch of veggies to start with, and only had I think 8-9 little pieces of meat (all in the 1-2 oz range) so just averaged it out and called it 12oz. Still ended up overshooting my macros by a bit but will adjust -10g fat and -30g carbs today and then get back on it.

I was with ya until the bold....

[FrmrHoss]

dammit, no journal i follow is safe for me to visit anymore... brb spending the rest of the day dreaming of stuffing my face at a brazilian steakhouse...

good job on the restraint though... usually i'm in a food coma for days after leaving one of those places.

Haha, yeah... the last time I ate at one my sweat smelled like smoked meat for days. It was fantastic not to mention that Stephanie made me a peanut butter and chocolate cheesecake (it was on my birthday) and she doesn't care for peanut butter so I had to put some of that down as well.

Oh hai

Welcome back, you missed the nudez. Sorry

I was with ya until the bold....

I know I know. I was telling Matt that the last time I really attempted to bulk/reverse diet I treated having a day going below my set macros like it was a crime, but am trying to be very slow and steady with this guy.

[bmontgomery87]

never been to a brazillian steak house. Guess I'm missing out.

[FrmrHoss]

Next year's meet, we should go afterwards.

[NC_Tarheel]

Next year's meet, we should go afterwards.

Without even asking my wife....


IN!!!!!!!

[Carlito99]

I went to Chima last month, definitely got the meat sweats on my outing

[FrmrHoss]

Without even asking my wife....


IN!!!!!!!

Bold move sir.

I have a suspicion that 5-7 powerlifters heading to an all you can eat meat buffett will put a dent in their bottom line.

I went to Chima last month, definitely got the meat sweats on my outing

Youdidgood.jpg

What's up man? Haven't seen you around in a bit.

[Carlito99]

Not too much.. Berto had me start an aggressive cut to try and finish it once and for all. I usually make some good progress, go on a trip somewhere and backtrack a bit, and repeat the process over and over again lol, so he wants us to get it over with

On 5/3/1 like you, still fairly close to you in strength levels as per usual . Other than that, just lurking around and too lazy to log!

[bmontgomery87]

Next year's meet, we should go afterwards.

I'm in for closing down the restaurant for the night

[NC_Tarheel]

I'm in for closing down the restaurant for the night

And for wearing singlets. Would make for epic group photo

[Shazriki]

The sacred technique of filling up on veggies before smashing the good stuff. Well played sir.

[bmontgomery87]

And for wearing singlets. Would make for epic group photo

I may gear whore it next year so I'll have to eat straps down if the seats are anywhere near parallel