FrmrHoss's Journey to Moderate Levels of Strength

[FrmrHoss]

RTS - USPA Meet Prep - Week 12, Day 3
Comp Bench x5@9 (1RM: 287)
225@7
237@8
250@9.5 (e1RM: 294)
235@9
2 Ct Squats x3@9
225@7
237@7.5
252@8.5
245@9
Push Press x6@9
117@7
127@8
137@9
130@9

12 mins of cardio

Comments

Pretty solid day in here. Given that I just deadlifted and benched yesterday and felt realllllly sore/stiff coming in to this one, was pretty pleased with the performance. I feel like I really just ran out of steam on the paused benches and that made me get a little loose so I think the lack of technique made it harder than it needed to be. Pause squats were a big improvement over last time I did them and also felt a lot better than any other squatting I did this week. Lifting again tomorrow to round out 3 days straight. Fun times.

[meimonsta]

That deads rep PR looked so smooth! Well done. I'm also digging your red belt and the platforms at your gym (look sturdy). The ones at mine are starting to depress.

[FrmrHoss]

That deads rep PR looked so smooth! Well done. I'm also digging your red belt and the platforms at your gym (look sturdy). The ones at mine are starting to depress.

Thanks Mei!

They're a little warped in some spots too, so I end up rolling around to find a spot where they will settle.

RTS - USPA Meet Prep - Week 12, Day 4
2" Def Deadlifts x3@9
365@7
385@8
405@9
385@9
Floor Press x4@9
240@7
252@7.5
267@9
255@9
Lever Rows x8@9
60@7
70@8
80@9
75@9

Bunch of dem abs

Comments

Was definitely happy with this day's work - I don't think I've never touched the 4 plates for reps on the deficit deadlift so that was a bonus. Floor presses were a slight improvement over last time too.

405x3


RTS - USPA Meet Prep - Week 12, Day 4
Squat w belt x4@9 (1RM: 369)
290@7
310@8
330@9 (e1RM: 384)
315@9
300@8.5
Pin Press (chest) x4@9
220@7
232@8
245@9
232@8, 8.5
Close Grip Bench x9@9
155@6
165@7.5
175@8.5
165@8, 9

Little bit of cardio and curls.

Comments

Bodyweight is back up over 200 for the first time in a while, am I doing it right? Pretty sure this may be a squat PR or pretty close to one (may have done 335x4 at my peak) so am happy this is going in the right direction too. Pressing continues to be pretty solid though getting a little bit of elbow tendinitis so am trying to ward that one off.

330x4

[FrmrHoss]

RTS - USPA Meet Prep - Week 13, Day 2
DL w belt x4@9 (1RM: 513)
405@7
430@8
460@9 (e1RM: 534)
435@9
410@8.5
Bench (touch and go) x4@9
235@7
247@8
262@9
250@9
240@8.5
SSB Squats x7@9
165@7
175@8
185@9
175@8, 9

Some lat pulldowns.

Comments

I don't want to disappoint Paul but my BW has been back down around 197 for the last few days. Oh well, hopefully it just means that more food is on the way. Good day pulling today, by far. I didn't think 430 "felt" that great but watching the video back it looked like nothing so thought i would give 460 a rip. Good move.

460x4

[thom2355]

Very good!

Those looked very easy. I will say you had more in you, but given the RPEs and the nature of the lift, good stopping point. Plus, PR on the 4 rep weight, so progress is progress. Deadlifts always feel worse to me than they look on vid.

[LadyLore420]

Gonna run out of plates you keep that up man!

[FrmrHoss]

Very good!

Those looked very easy. I will say you had more in you, but given the RPEs and the nature of the lift, good stopping point. Plus, PR on the 4 rep weight, so progress is progress. Deadlifts always feel worse to me than they look on vid.

Yeah, even after I was done I think I conceivably could have squeaked out 2 more. 1 for sure, probably 2 but felt good taking the PR.

Gonna run out of plates you keep that up man!

That's the goal . Well, the goal is to beat my last meet which I should do just fine. The goal after that is 545.

[izzygrant]

dyel?

[j2nicee]

Still working with Mike T?

[FrmrHoss]

dyel?

Hardly.

Iv'e just been enjoying a break from teh forums. My log now consists of a group text between me, Paul, Thad and Matt. Nudes are also frequently exchanged of course.

Did hit 495x3 this morning.

Still working with Mike T?

Yessir.

[FrmrHoss]

RTS - USPA Meet Prep - Week 18, Day 1
Squat w belt x2@9 (1RM: 513)
315@7
335@8
355@9 (e1RM: 386)
335@9
Pin Press (chest leve0) x4@9
225@7
237@8
252@9
240@9
Close Grip Bench x7@9
185@7
195@7.5
205@8.5
195@8.5

Comments

Okay, after a little hiatus, I guess I'm back. I just can't quit you. Hips starting to bother me a little again taht gives me a sad. But we'll see, maybe it's just a bad week.

355x2

[mmorton]

Wow didn't realize you were squatting 513. You on canditos program?

[Ameinseto]

How could I resist this kind of peer pressure from a YouTube sensation?? I'll start up a new log this weekend.

Also, 513 is insane. My goal is now to beat you in squats. I get a handicap of 200 lbs.

[FrmrHoss]

Wow didn't realize you were squatting 513. You on canditos program?

Haha, typo obviously.

But I see what you're laying down AND I LIKE IT.

How could I resist this kind of peer pressure from a YouTube sensation?? I'll start up a new log this weekend.

Also, 513 is insane. My goal is now to beat you in squats. I get a handicap of 200 lbs.

I knew you couldn't resist. Will continue to mock you until you get teh cutz.

[HARRYBEAST]

Wow didn't realize you were squatting 513. You on canditos program?

lol Wade didn't get a session to me till I made it to the gym last week and he called me to make sure I got it

I told him I was seconds away from dropping him and running Candito

[FrmrHoss]

lol Wade didn't get a session to me till I made it to the gym last week and he called me to make sure I got it

I told him I was seconds away from dropping him and running Candito

So glad we've all resolved our differences.

RTS - USPA Meet Prep - Week 18, Day 2
DL w belt x2@9 (1RM: 513)
455@7
480@8
510@9 (e1RM: 554)
480@9
Bench (touch and go) x5@9
237@7
250@8
262@8.5
250@9
SSB Squats x5@9
175@7
185@7.5
200@9
190@9
Comments

Pretty pumped about today and these pulls, was fully planning on hitting up some nose tork but clearly it's been in my gym bag too long because it was pretty powerless.

510x2


262x5

[thom2355]

510 was the perfect weight choice there. First rep was really fast and probably had a third with some good effort. Thinking of 510-520 for a second?

[izzygrant]

that 510 was really easy. sandbagger

[FrmrHoss]

510 was the perfect weight choice there. First rep was really fast and probably had a third with some good effort. Thinking of 510-520 for a second?

Yeah, I'm thinking 495/515-525/545-555 probably.

that 510 was really easy. sandbagger

IF PAUL SAYS IT IS OKAY THEN IT IS OKAY!

RTS - USPA Meet Prep - Week 18, Day 3
Competition Bench x2@9
252@7
267@8
282@9 (e1RM: 307)
270@9
Pin Squats x4@9
235@7
250@8
265@9
250@9
Close Grip Incline x5@9
165@7
175@8
185@9
175@9

Comments

Pretty pumped about today and these pulls, was fully planning on hitting up some nose tork but clearly it's been in my gym bag too long because it was pretty powerless.

282x2

[FrmrHoss]

RTS - USPA Meet Prep - 4 Weeks Out
Squat w belt x3@9
295@7
315@8
335@9.5 (e1RM: 370)
315@9
305@9
2 Count Bench x4@9
210@7
225@8
240@9
225@8, 9
Close Grip Floor Press x6@8 (repeats)
175@6
185@7
195@8, 8.5, 9, 9, 9.5, 10

Comments

Also did some pulldowns. Wow, the time off for vacation really hurt me. Hit 345x3 in the last go round and mentally came in saying, okay, let's just take 10 lbs off what you did last time to try to get some momentum rolling in to the meet. Instead, really petered out after 315 (started to get cramps in my quads, wtf, never happened before) going up to 335. Bench was easy, so that's a bonus. As an aside, I somehow lost 5 lbs of scale weight while on vacation but I'm gonig to give that some days to nomalize because I ate a TON.

335x3


240x4

[mmorton]

When's the meet

[FrmrHoss]

When's the meet

11/22 baby.

[FrmrHoss]

For those of you that read this thread and are not a part of our group texts (meaning, Izzy), on Wednesday I had such bad DOMS, cramps/pain in my hamstrings that i couldn't even get down to the bar. After about an hour of trying to warm up, I was able to pull 95/135 and that's basically all I did besides some touch and go bench. Not worth posting here.

RTS - USPA Meet Prep - 4 Weeks Out
Comp Bench x3@9
240@7
255@8
270@9.5
250@8.5, 9.5
Squat w wraps x4@9
275@7
295@8
315@9
300@8.5, 9
Military Press x4@8 (repeats)
110@6
117@7
125@7.5, 8, 8.5, 9, 9

Comments

Well, not terribly happy with much of this but it's an improvement over Monday. Just trying to get some momentum back rolling in to the meet. Sitting at 204-205 so gonna try to stay here to make teh 198s with the 24 hour weigh in.

[meimonsta]

How did you get so sore??

[thom2355]

How did you get so sore??

I put the twink to work.

[bmontgomery87]

awesome progress in here.
I'm just now realizing how long I've disappeared, you're repping 495x3 on deadlifts.


nice work!

[FrmrHoss]

How did you get so sore??

I put the twink to work.

awesome progress in here.
I'm just now realizing how long I've disappeared, you're repping 495x3 on deadlifts.


nice work!

I apparently typed up a response to this and then it got deleted and now I'm just lazy.

RTS - USPA Meet Prep - 4 Weeks Out
DL w mini band x4@9
325@7
345@7.5
375@9
355@8, 8.5
Pin Press (mid range) x4@9
235@7
250@8
265@10
245@8.5, 9.5
Pendlays x6@8 (repeats)
145@6
152@7
160@8.5, 9, 10; 155@9.5

Comments

This was an up and down day. Had to start pretty light on deadlifts but the 2nd set felt like nothing so took a bigger jump to my top set and was able to keep momentum going for the drop sets. Then, on pin presses, 265@9 would have been pretty much on par with where I would have expected to be but just ran out of stamina there. Not all bad though....

RTS - USPA Meet Prep - 3 Weeks Out
Squat w belt x2@9
305@7
325@8.25
340@9
320@9
Pin Press (chest) x5@9
215@7
227@8
240@9
227@9
Close Grip w/ doubled minis x7@8(repeats)
122@6
130@7
137@8, 9, 10
132@9.5

Comments

I was trying to take the ego out of it here and go a little lighter on squats (last go round did 355x2) and felt pretty humbled by how squats felt. Now that I look at the video though, not nearly as bad as I thought. I'm pretty sure the time off is going to keep me from doing as well as I thought I could do at this meet, but still should be decent (knock on wood).

[thom2355]

I apparently typed up a response to this and then it got deleted and now I'm just lazy.

I shall litter with cat memes until you return to your senses and type up that reply.

[FrmrHoss]

I shall litter with cat memes until you return to your senses and type up that reply.

I see what you did there, but you haz disappointed me on the follow through.

How did you get so sore??

Apparently when you take 10 days off from lifting, its like you've never worked out before in your life. The crippling DOMs.

I put the twink to work.

I am glad to know that you do sitll silently lurk.

awesome progress in here.
I'm just now realizing how long I've disappeared, you're repping 495x3 on deadlifts.


nice work!

It WAS nice work, now I'm just backsliding. Miss you in here tinybro.

RTS - USPA Meet Prep - 3 Weeks Out
DL x2@9
450@7
475@8-8.5
500@10
465@9.5
Bench (touch and go) x6@10
230@7.5
242@8.5
255@9.5
242@10
303 Tempo Squats x5@8 (repeats)
145@6.5
155@7.5, 8.5, 9, 9, 10

Comments

Was pretty upset @ the time with 500x2 being harder than 510x2 was before I left. 475 was kind of an inbetweener for how it felt and how it should have felt, but then I looked at the video and convinced myself it wasn't all that bad. Bench was abuot what I expected though, so that's a plus.

500x2


255x6


RTS - USPA Meet Prep - 3 Weeks Out
Comp Bench x2@9
245@7
260@8
275@9
260@8.5
Pin Squats x5@9
225@7
240@8
255@9
240x4@9
Push Press x5@8 (repeats)
115@6
122@7
130@8, 8.5, 8.5, 9

Comments

Overall happy with the performance here. Pin squats felt pretty solid until the end, then I was noticing that my lower back was a little fatigued, probably from the pull session on Wednesday. I did do 275x3 all paused probably 3-4 weeks ago, but not too far off here. Trying to decide if I need to re-evaluate what i was thinking on my openers based on this week's performance or stick with where I was.... next week will probably make or break things in that regard. Though, I can't be too upset. I had a long(ish) layoff and I haven't gotten more than 5 hours of sleep any night this week (have a huge deal we're working on and are just very busy at work).

275x2

[FrmrHoss]

RTS - USPA Meet Prep - 3 Weeks Out
2 Ct DL x5@9
330@7.5
345@8
365@9
345@9
Pin Press (mid) x5@9
225@7
237@8
252@9
Lever rows x7@8 (repeats)
70@6
77@7
85@8, 8.5, 9, 9.5

Comments

Just ended up getting fatigued on these. You'll notice the pulls are a little crooked too, started to kind of notice some tightness in my right lower back that got worse as the day went on. Seems to have cleared up since then though.

365x5


RTS - USPA Meet Prep - 2 Weeks Out
Squat w belt x3@9
295@7
31528
335@9
320@9.5
2 Ct Bench x4@9
215@7
230@8
245@9
232@9
Close Grip Floor Press x6@8 (repeats)
180@6
190@7
200@8, 8.5, 9.5, 10

Comments

335


245x4


I think depth is right on the border of being acceptable here but for the most part felt that they looked and felt better than squats have recently. Bench was also decent, not back to where things were but making me feel a little better about the lost time due to vacation.