Farlesworth III at your service

[doughnutgut]

270x1 was far too easy.

[Farley1324]

270x1 was far too easy.

It did look that way, didn't it?

I considered putting 275 on and I kind of considered going for more than 1 once I was under there...but the 'correct' way to do a joker is only the prescribed reps and only what you are pretty confident in achieving. I figure I did enough balls to the wall max effort upper body the last couple weeks.

And I'm eyeing that 170 lb Press AMRAP for Thursday

[doughnutgut]

It did look that way, didn't it?

I considered putting 275 on and I kind of considered going for more than 1 once I was under there...but the 'correct' way to do a joker is only the prescribed reps and only what you are pretty confident in achieving. I figure I did enough balls to the wall max effort upper body the last couple weeks.

And I'm eyeing that 170 lb Press AMRAP for Thursday

Yes it did. srs.

Also was unaware it was your joker set. (i understand the joker just don't do it personally)

Running cycle 10 in a fortnight then doing Wendlers 3 month challenge. I think I might die.

http://www.t-nation.com/workouts/bor...onth-challenge

[Farley1324]

Yeah I glanced at that challenge before.

You're brave.

[Farley1324]

Tuesday Sept 9 2014

Squat Intensity

Squat (belt 225+)
45 x 10
135 x 5
185 x 3
225 x 3
275 x 2
305 x 1

325 x 5

Temp: 83*/55%

Scale: Today AM 202.0. Post workout naked 202.6

Notes: This was hard. After the 4th rep I was less than certain I would get the last rep, but I was going to be pissed if I didn't. I'm probably at the end of not missing squat reps unless I do them more often while continuing to eat. I last squat (volume) 7 days ago and (intensity) 14 days ago, ugh. I just don't ever want to squat.

http://www.youtube.com/watch?v=pGyvfA GjSXQ

Edit: The stupid video isn't showing up because of the very dumb word filter, you'll have to put it together where the space is

[LadyLore420]

I know those last two reps were slow but they looked friggin easy dude. Easy.

[Farley1324]

I know those last two reps were slow but they looked friggin easy dude. Easy.

Not easy...but that's as much because I don't get enough heavy squats in these days to easily grind those out like I used to

[Farley1324]

Thursday September 11 2014

Press 5/3/1

Press 5/3/1
45 x 5 (3 Chin-Ups)
95 x 5 (3 Chin-Ups)

135 x 5 (3 Chin-Ups)
155 x 3 (3 Chin-Ups)
170 x 4 (3 Chin-Ups)(AMRAP)(belt)

180 x 1 (7 Chin-Ups)(joker)(belt)

Bench
205 x 5 (7 Chin-Ups)

Chin-Ups
+25 lbs x 5
+25 lbs x 5
BW x 7

Bands, 80 reps

(44 total chins)

Temp: 86*/60%

Scale: AM 203.6. Post workout naked 203.6

Notes: Good progress again. I didn't get my hope of 5 reps but I did get my goal of 4. The last two cycles were 165x3 and 165x4, if I can keep adding 5 lbs ever 3-4 weeks I'll be thrilled. My left shoulder had a minor/moderate sharp twinge starting at the liftoff of the bench that stayed during and after the set and I don't want to go anywhere near that so I just did a few sets of chins and called it a day. I haven't deloaded upper body for awhile so a volume reduction this week (esp when it was mostly bench that got cut) is probably a good thing anyway.

[PapaBurgandy]

Congrats on hitting that goal...was that 5x5 on the bench?

[Farley1324]

Congrats on hitting that goal...was that 5x5 on the bench?

No, just the one set.

"My left shoulder had a minor/moderate sharp twinge starting at the liftoff of the bench that stayed during and after the set and I don't want to go anywhere near that so I just did a few sets of chins and called it a day."

Singular


Also, I may have given the wrong impression on 170x4 being a goal. It was but wasn't, as in, looking at today's session what I had in mind was 170x4 as the target with 170x5 as wishful thinking. It wasn't any kind of looking-ahead goal or anything special.

[DominationStation]

That 180 flew. Particularly given the 170x4 beforehand, I see no reason that you wouldn't be good for 190, probably 195.

[Farley1324]

That 180 flew. Particularly given the 170x4 beforehand, I see no reason that you wouldn't be good for 190, probably 195.

Sounds a bout right.

Both of my fairly smooth one rep jokers this week (bench/press) were 10 lbs shy of my all time 1 rep PR's...each following working up to a 1+ AMRAP of course.

I retain hope of 300 bench and 200 press in 2014

[Farley1324]

Damn, I just looked through old videos, on 6/27/11 I pressed 170x6. And no belt. Backed by 2x5 of 165

I weighed about 212 ish at the time I think

Mon, 6.27.11

Press 3x5 / Chinups

Cycle 4

Press
45x5, 95x5
135 x 5 (scheduled to be 130)
150 x 5
170 x 6 (video)
9 Chinups
165 x 5
7 Chinups
165 x 5
7 Chinups
140 x 10
5 Chinups
140 x 9
5 Chinups
135 x 8
5 Chinups

Scale: 214.2-215 As always, with shoes, low is upon arrival high is intra workout's highest number, with lifting shoes and sleeves on squat/clean days

Notes: Considering my fail diet last week leading to the fail squat day on Saturday + the fact that I did my 3x5 bench on Saturday + I had only consumed 24oz of milk and 1 scoop of protein powder for the whole....everything went better than expected. 170x6 no belt, not bad eh?

My back is still feeling a little off. It has been since the 365x5 squats, and that 170x6 without a belt was a little stressful on it. I also have a twinge in my right shoulder. I think it is a muscle type injury though, not the joint itself and it isn't bad enough to interfere at this point.




And PM, it may be different down under but over here anytime somebody says "filet" unless there is a reason to believe they are talking about something different the default definition is "filet mignon"...especially when talking about beef/steak specifically. Remember that I worked in a grocery store meat/seafood dept for 2 years.

[LadyLore420]

Dude, you were on fire!

Also you're so tall you make those 45's look like 35's.

[Farley1324]

Looking back my old bench/press accomplishments to see where I stand now, in terms of all time PR ability, I think the bodyweight difference is rather noticeable.

It's one thing to see in writing that when I benched 265x2 and then 270x1 I weighed 10+ pounds more than I do now, it's another to take these two videos and watch them side by side


Left is 265x2 from 7.2.11. Right is the 270x1 joker from Monday.

I currently (right) weigh about 10-11 lbs less than I did then (left). Is 10 lbs really that much or is it just the angles/clothing/lighting/setup?

Because just looking at these I look like **** in the old one

[Farley1324]

Monday Sept 15 2014

Bench 3x5

Bands, 60 reps

Bench 3x5
45 x 10 (2 Chin-Ups)
135 x 5 (3 Chin-Ups)

180 x 5 (3 Chin-Ups)
205 x 5 (3 Chin-Ups)
235 x 8 + Fail(7 Chin-Ups)(AMRAP)

Press
115 x 10 (7 Chin-Ups)

Jog
7 minutes

Bands, 80 reps

Temp: 77*/65%

Scale: Fri AM 204.0. Sat AM 203.8. Sun AM 204.8. Today AM 205.0. Post workout naked 204.4

Notes: I've been eating like crap for almost a week. My birthday was my excuse. Multiple days at like 4k calories with a lot of carbs didn't even track exactly. Back on it as of yesterday. I was really tired this morning, didn't feel like lifting, took a hefty pre workout, still felt flat, left shoulder was a little twinge-y warming up but felt okay during the last couple sets. Still felt flat, still haven't deloaded, called it a day.

The AMRAP is +5 lbs -1 rep from last time, although I barely got it last time. I may have been able to get a 9th rep this time but when it hit a big sticking point I just bailed before my elbows inevitably tucked big time

bleh

[DominationStation]

Bar speed looked good on that set, 235x8 is impressive. I'm excited for you to hit 300 in the near future.

before my elbows inevitably tucked big time

Tucked...or flared?

Happy belated birthday.

[trancebreak]

Your bench is getting very impressive man. Finally have the time to catch up in here

[Farley1324]

Bar speed looked good on that set, 235x8 is impressive. I'm excited for you to hit 300 in the near future.



Tucked...or flared?

Happy belated birthday.

lol damn. Flared

Your bench is getting very impressive man. Finally have the time to catch up in here

It's getting worthwhile, not to the point of impressive yet IMO, but it is approximately as strong as it has ever been (I did 240x5x5 even one of the reps paused when somebody ran into the bar once, and also did 225x13...though I weighed like 220 lbs at those times I think)

[trancebreak]

It's getting worthwhile, not to the point of impressive yet IMO, but it is approximately as strong as it has ever been (I did 240x5x5 even one of the reps paused when somebody ran into the bar once, and also did 225x13...though I weighed like 220 lbs at those times I think)

235x8 with a very close 9 would put you pretty damn close to 240 5x5, if not there already

[Farley1324]

235x8 with a very close 9 would put you pretty damn close to 240 5x5, if not there already

It would...and last cycle I got 245x7 which is better than 235x8 obviously.

[LadyLore420]

Whining about bench still doing 2+ plates for reps.

Whaatevs.

Strong people problems.

[Farley1324]

Wed Sept 17 2014

Front Squats

Front Squat
45 x 8
135 x 5
155 x 3
185 x 1

225 x 5
245 x 3 (belt)

Jog
6:20

Temp: 82*

Scale: Today AM 205.2. Post workout naked 205.6

Notes: I am just so unmotivated to squat + my right hip still feels wrong, but I haven't squat since I did 1x5 8 days ago so I figured I had to do something. It wasn't much, would easily qualify as TM Recovery day.

[DominationStation]

Why so unmotivated?

[PapaBurgandy]

Same boat, take a week off or deload.

[Farley1324]

Why so unmotivated?

I don't know...I've been at it pretty solid since October and I never really had much squat motivation all along anyway.

I'll try to hit a full session tomorrow for Press 3x5 (will be 155 for the 5+, same as last cycle, the rounding works out that way this time)

Same boat, take a week off or deload.

I'm half ass deloading. Not squatting much and only did one set of 5 for the assistance on the last two upper body days

[FastCatChamp]

I think its natural for their to be an ebb and a flow to motivation.

I will go 2-3 months just being gung-ho and then hit a rut for 1-2 weeks where I just feel off mentally.

...maybe Im just speaking for the older guys????

[Farley1324]

I think its natural for their to be an ebb and a flow to motivation.

I will go 2-3 months just being gung-ho and then hit a rut for 1-2 weeks where I just feel off mentally.

...maybe Im just speaking for the older guys????

Sounds about right

I was balls to the ****ing wall not long ago grinding out extra reps that were probably the slowest bench reps I ever got then going for a joker and doing it again

[Farley1324]

Friday Sept 19 2014

Press 3x5

Bands, 60 reps

Press
3x5
45 x 8 (2 Chin-Ups)
95 x 3 (2 Chin-Ups)

120 x 5 (3 Chin-Ups)
140 x 5 (3 Chin-Ups)
155 x 8 (7 Chin-Ups)(AMRAP)(belt)

(Bench 180 x 10)

Assistance
115 x 10 (7 Chin-Ups)
115 x 10 (7 Chin-Ups)
115 x 10 (7 Chin-Ups)

Bands, 80 reps

Scale: 205-207 lbs

Notes: The AMRAP set felt sloppy as all hell, but it's +2 reps from last cycle (same weight for AMRAP and +5 on the first two sets, due to rounding).

My left shoulder did not like bench again, which is not surprising as it felt a little bit off just sleeping and sitting around the house. Annoying, esp since my right hip is a little off too in kind of the same fashion. That is why I switched to press for the assistance. I only did 4 total sets of 10 for assistance instead of 5 so that I could stop while the presses still felt pretty good. I'm sure I could have done another set of 10 and got them all clean.

I paused to breathe at the top after the 6th and 7th reps, rather than at the bottom as I had been doing. Advantages each way.

[Farley1324]

Tuesday Sept 23 2014

Squat Volume

Squat (Belt 225+)(5-6' rest worksets)
45 x 10
135 x 5
185 x 3
225 x 3
255 x 2
275 x 1

290 x 5
290 x 5
290 x 5
290 x 5
290 x 5

Scale: AM 205.6. Post workout naked 205.4.

Temp: 77*/45%

Notes: I had not squat for a week, and even that was half ass front squats. Last back squat was intensity 2 weeks ago, last back squat volume was 3 weeks ago. I still didn't want to squat and my right hip was still feeling a little weird from time to time, but I figured I had to get volume in or start going backwards in the weights even though I'm getting heavier, which would suck. I didn't even fully plan to do all 5 sets, but after each set I still felt pretty good and bar speed was about the same so I kept going and it wasn't bad (same weight as 3 weeks ago).

I lifted basically fasted. It was 1:30 in the afternoon and I hadn't had anything except 16 ounce of orange juice and a pre workout.

Doctor visit: Blood pressure was 115/69 and heart rate was 60 BPM.

I haven't logged anything in My Fitness Pal for like 3 days, I'm going to get back onto that today before things get out of control. Today's 205.x weigh ins may be a bit low given the fasting...

The 5th/final set