FrmrHoss's Journey to Moderate Levels of Strength

**NC_Tarheel** · 03-14-2013, 08:55 AM

Originally Posted by bmontgomery87

I've got nothing cheeky to say about that cause it's true.
The only bench PR I ever get is a rep PR

5 x 5 and eat moar *******

**FrmrHoss** · 03-15-2013, 05:48 AM

March 15, 2013

NUTRITION:

60/360/200

RTS - Week 23, Day 4 - 5 Weeks Out

2 Ct Deads x4@9(4-6% Fatigue)
315@7.5
345@8
375@8.5 (PR)
355@8.5
355@9
Pin Press (midlevel) x4@9 (4-6% fatigue) 135@5
185@7
225@8
255@8 (PR)
265@9.5 (PR)
250@9.5
Good mornings x12@9(4-6% Fatigue) 135@7
165@8
195@9
185@8
195@9

Some ab wheel + interval cardio

SUPPLEMENTS:

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

COMMENTS:

This was a hugely unexpected awesome workout. Deadlifts didn't even feel all that great, but 345 felt good enough so I decided to make a 10 lb jump over my last time I did pause deadlifts for 4, and 375 was not even much of a struggle. I don't know that I could have gotten another set afterwards (I definitely could have pulled it for 5 and maybe 6-7 with the pause) so just decided to drop down and get a few sets of volume in.

Then 255 on pin press would have been a 5 lb PR and it felt RIDICULOUSLY easy. So much so that I obviously felt very confident to go up to 265. After the 3rd rep on 265, I wasn't sure the 4th was going to be very pretty but it wasn't a full out grinding 10 RPE, just very slow, methodical lift but the completion was never in doubt. Good way to head in to the weekend 4 weeks out from our meet. I'm feeling VERY good about hitting 1200 *knock on wood*.

**thom2355** · 03-15-2013, 06:07 AM

Bench press progress is impressing me very much.

**bmontgomery87** · 03-15-2013, 06:56 AM

Originally Posted by thom2355

Bench press progress is pissing me off very much.

fixed for me

**FrmrHoss** · 03-18-2013, 05:41 AM

March 18, 2013

NUTRITION:

60/360/200

RTS - Week 24, Day 1 - 4 Weeks Out

Squat w wraps x2@9(4-6% Fatigue)
265@7
305@8
335@8
365@9 (PR)
345@8.5
345@9
3 Count Bench x3@9 (4-6% fatigue) 135@6
185@7
225@8
245@9
230@8
230@9
Floor Press (pinky on rings) x7@9(4-6% Fatigue) 155@6,5
175@8
195@9
185@9
T-Bar Wide Grip Rows 3 plates + 5 x 10 x 3
DB Curls 27.5s x 12 x 3
Face pulls 45kg x 10 x 2

Shoulder prehab

SUPPLEMENTS:

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

COMMENTS:

Video to come later tonight or tomorrow of the squats. I brought my other camera which my laptop at work is not compatible with teh card reader for so will have to upload at home. Meant to videotape 335 to get a sense of whether I should go for 355-365 on the top set but ****ed up the recording so decided I couldn't NOT go for 365 and it was the perfect call. I think I may have gotten a little too amped for squatting because I didn't have too much left in me for bench but I did feel like I was out a good groove for a good chunk of it.

**bmontgomery87** · 03-18-2013, 05:49 AM

in for video of high squatting.

I'm impressed by the fact that you not only squatted 365x2, but then managed to hit two more sets after that...

**FrmrHoss** · 03-18-2013, 05:51 AM

Originally Posted by bmontgomery87

in for video of high squatting.

I'm impressed by the fact that you not only squatted 365x2, but then managed to hit two more sets after that...

SPF brah.

Well I mean it was only a "9" so I think I was good for at least 3

. Feels good to hit 5 lbs more than my max last year for a double for two back-off sets.

**Carlito99** · 03-18-2013, 06:27 AM

Damn son, crazy strength gains! What's the weight sitting at these days?

**NC_Tarheel** · 03-18-2013, 06:41 AM

Originally Posted by bmontgomery87

in for video of high squatting.

I'm impressed by the fact that you not only squatted 365x2, but then managed to hit two more sets after that...

Why?? Isn't 365 an acclimation set

**bmontgomery87** · 03-18-2013, 06:53 AM

Originally Posted by NC_Tarheel

Why?? Isn't 365 an acclimation set

I don't understand all of these terms.

I have warmup sets, heavy sh**, and drop sets.........anything beyond that is commie math bullsh** and I want no part of it.

**Shazriki** · 03-18-2013, 06:55 AM

Sickening. For a double too! Have you considered the possiblity that you have 405 in you for your next meet?

**NC_Tarheel** · 03-18-2013, 07:17 AM

Originally Posted by Shazriki

Sickening. For a double too! Have you considered the possiblity that you have 405 in you for your next meet?

Link to vid of 365 set??

**FrmrHoss** · 03-18-2013, 07:18 AM

Originally Posted by Carlito99

Damn son, crazy strength gains! What's the weight sitting at these days?

Probably about 198-200. Will step on the scale on Thursday to take a peak.

Originally Posted by NC_Tarheel

Why?? Isn't 365 an acclimation set

Originally Posted by bmontgomery87

I don't understand all of these terms.

I have warmup sets, heavy sh**, and drop sets.........anything beyond that is commie math bullsh** and I want no part of it.

Don't forget "running"

Originally Posted by Shazriki

Sickening. For a double too! Have you considered the possiblity that you have 405 in you for your next meet?

I have thought about it for sure. What is going to be funny is whether or not I go balls out for my 3rd depending on how my 2nd goes - I have a bet with my college roommate on squatting 400, so it would kind of suck to go for 405/410 and just miss it and lose that bet but honestly if I'm feeling good that's what I will probably do. On the flip side, it would also feel real good to win the bet my squatting >400.

**NC_Tarheel** · 03-18-2013, 07:20 AM

Might want to save just a tad for dat dere deadlift.......

**izzygrant** · 03-18-2013, 10:15 AM

high five for squat PR! i know this feel lately too and it is awesome.

**MissKB** · 03-18-2013, 11:06 AM

congrats on squat PR chris.

**FrmrHoss** · 03-18-2013, 07:19 PM

**bmontgomery87** · 03-19-2013, 03:56 AM

nice double bro!

**NC_Tarheel** · 03-19-2013, 05:02 AM

How can you NOT get amped with music like that in the background???

You huffin now brah??

**thom2355** · 03-19-2013, 05:14 AM

I watched the video last night, but wanted to reserve comment until today so that I could provide feed back and a friendly salutation by saying, "Good Morning!"

**NC_Tarheel** · 03-19-2013, 05:20 AM

Originally Posted by thom2355

I watched the video last night, but wanted to reserve comment until today so that I could provide feed back and a friendly salutation by saying, "Good Morning!"

Has he taken my title as King of Squat-Mornings?????

*fingers crossed*

**bmontgomery87** · 03-19-2013, 05:30 AM

You must spread some Reputation around before giving it to thom2355 again.

**thom2355** · 03-19-2013, 05:42 AM

Originally Posted by NC_Tarheel

Has he taken my title as King of Squat-Mornings?????

*fingers crossed*

Yes.

**FrmrHoss** · 03-19-2013, 05:56 AM

Originally Posted by NC_Tarheel

How can you NOT get amped with music like that in the background???

You huffin now brah??

I actually didn't even notice the music at the time... but it is pretty dope, no?

Originally Posted by thom2355

I watched the video last night, but wanted to reserve comment until today so that I could provide feed back and a friendly salutation by saying, "Good Morning!"

Originally Posted by NC_Tarheel

Has he taken my title as King of Squat-Mornings?????

*fingers crossed*

Originally Posted by bmontgomery87

You must spread some Reputation around before giving it to thom2355 again.

Originally Posted by thom2355

Yes.

I have to give it to you, that was pretty damn funny. You're all just jealous of my ironclad lower back.

In my own defense, I have done much worse squat mornings in my life

and for a double with 365, I will take it.

**NC_Tarheel** · 03-19-2013, 05:56 AM

Hurray!!!!

Sorry lean bro

**mmorton** · 03-19-2013, 09:36 AM

Deadlift accessory? Perhaps I should

**FrmrHoss** · 03-20-2013, 05:46 AM

March 20, 2013

NUTRITION:

60/360/200

RTS - Week 24, Day 2 - 4 Weeks Out

Deadlift w belt x2@9(4-6% Fatigue)
365@7
405@8
435@8
465@9 (PR)
445@9
Bench (touch and go) x2@9 (4-6% fatigue) 205@7
235@7.5
255@8
275@9.5
260@8
260@9
Good mornings (not squats) x5@9(4-6% Fatigue) 205@7
235@8
255@9
240@8
240@9

Some abs + interval cardio

SUPPLEMENTS:

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

COMMENTS:

Good day all around - bringing a camera with playback is a huge help because I can just see the bar speed and it kind of keeps me in check as to how close I am to failure. I may have actually called the 465 dead a 9.5 but wasn't quite sure and watching the video back I know I had at least one more in me there. I got a little timid on bench because it was my first time handling that much weight but very pleased to get it for 2.

Though apparently I disappointed because I couldn't do 12 @ 465....

**bmontgomery87** · 03-20-2013, 05:50 AM

nice job
10 more reps and you'll impress the guy trolling you

**thom2355** · 03-20-2013, 05:51 AM

Those deads were smooth man. You "need" to get to a gym with round plates. A bit less of a reset and you probably have 4-5 reps at that weight with a 10 RPE. As it stands, I see 520 all day.

The "" around need because of differing priorities and all of that.

**FrmrHoss** · 03-20-2013, 05:58 AM

Originally Posted by bmontgomery87

nice job
10 more reps and you'll impress the guy trolling you

He's a funny guy.

He went over to our resident figure chick and said to her literally, "you're looking real good lately honey, all that work paying off. don't mind me, i'll just be over here sneaking a peak!"

Originally Posted by thom2355

Those deads were smooth man. You "need" to get to a gym with round plates. A bit less of a reset and you probably have 4-5 reps at that weight with a 10 RPE. As it stands, I see 520 all day.

The "" around need because of differing priorities and all of that.

Good, because that is currently my planned 3rd

.

Funny that just like 2.5 months ago I failed with 465. Amazing what a little eating and smart training can do.

Thread: FrmrHoss's Journey to Moderate Levels of Strength

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