Farlesworth III at your service

[Farley1324]

Mon June 5

TM Week 12 Lower Intensity

Squat
45x10, 135x5, 185x3, 225x2, 275x1, 315x1
355: 3, 3 @9

Dead
135x1, 225x1, 315x1
355x1 @8.5

Pendlay
135x5
205: 3x6

Today AM 213.0. Two scoops Prolific, Gatorade. 78-80*F, 78% humidity, fan.

Squats: 10mm 5 empty, 6-7 minutes rest, fairly deep. First rep of second set was awkward. Neighbor's little dog went under my almost closed garage door and was running around behind me during the set, took me a few seconds to guess what the jingling sound of the collar was. I could just see the stupid little **** getting underfoot. Really wish the neighbors wouldn't end up with it running around ignoring them every other day...probably it wouldn't get that close to me since I try to grab it every time it does but still

[pezking7p]

"Tell me again how the dog got squished?" Lol

Squats looked pretty easy for 9/10.

Where did you switch to triples?

[Farley1324]

"Tell me again how the dog got squished?" Lol

Squats looked pretty easy for 9/10.

Where did you switch to triples?

Just last week. 345x5, (350x3)x2, (355x3)x2

If I had my mind set on getting 5 from the beginning, like if it was a 1+ on 5/3/1, and I really really wanted 5, I probably could have had it. Don't know how pretty it would be though. So hopefully I can get more weeks out of the triples than what I have read to expect, similar to how I got so much out of 5's.

I'm already counting my chickens before they hatch and looking forward, thinking about what kind of numbers I can get before I get too fat and have to cut. Like, I'm thinking maybe I can get a 4 plates squat again before cutting. Maybe. And I want that 300 bench but I know bench/press could slam into a wall at any moment.

[pezking7p]

Just last week. 345x5, (350x3)x2, (355x3)x2

If I had my mind set on getting 5 from the beginning, like if it was a 1+ on 5/3/1, and I really really wanted 5, I probably could have had it. Don't know how pretty it would be though. So hopefully I can get more weeks out of the triples than what I have read to expect, similar to how I got so much out of 5's.

I'm already counting my chickens before they hatch and looking forward, thinking about what kind of numbers I can get before I get too fat and have to cut. Like, I'm thinking maybe I can get a 4 plates squat again before cutting. Maybe. And I want that 300 bench but I know bench/press could slam into a wall at any moment.

Know those feels.

Need to be more in the journey and less in the destination. TM has a way of generating performance/goal anxiety. MUST make PRs. Right now I'm just trying to lift heavy and enjoy my body changes.

[Farley1324]

Know those feels.

Need to be more in the journey and less in the destination. TM has a way of generating performance/goal anxiety. MUST make PRs. Right now I'm just trying to lift heavy and enjoy my body changes.

Yeah every time I do pro/con of running TM or 5/3/1 after another run at SS after time off (gotta stop doing that), that's one of the main points. Biggest 5/3/1 advantages are less pressure/requirements for exactly precise weights and reps at the limit of your ability week after week and more flexibility for what days of the week you train, sliding them around to fit life, etc. And the varied rep ranges.

But for pure raw constantly progressing strength on a bulk as an early/mid intermediate, man, TM

When I started this TM run my this-year squat PR 335x1, ball buster, and I did not think I could get that at the time if I tried again.

[Farley1324]

Thur June 8

TM Week 13 Upper Volume

Bench
45x15, 95x10, 135x5, 185x3, 205x2
232.5: 5x5

Press
45x5, 95x3, 135x1
147: 3x5

Chin-Ups
+25: 5, 4+1
BWx10

DB Rows
62x20, 62x20

Tue AM 211.6 Today AM 212.6 (both on second scale, batteries died on usual need to buy more, this scale reads lower)

77-79*F, fan. 2 scoops Quake (175mg caffeine) + 100mg Teacrine, 2 scoops Super Carb + 2g Citrulline.

Bench: 2nd time this weight, 89% last ID, 5:00 rest, straight through bar speed did slow, light wrap right wrist

Press: +0.75 lbs (added last week too), 88.7% last ID, 5:00 rest, 10mm belt 5 empty spaces (getting tight!), smooth but pretty heavy

Chin-Ups: It's like my strength doesn't budge and a handful of pounds of bodyweight kills these. Bailed because ugh

DB Rows: 4:00 rest between sets and slight rest between arms. Only two sets since these are new at the moment. I need to start doing more rows, both DB and BB each week I think. Will try to stay with DB on upper volume and Pendlay and lower intensity.

[pezking7p]

Chins are rough to progress. Maybe drop weight a bit and do more sets? +15 and do 3x5?

Pressing is looking good, though.

[Farley1324]

Chins are rough to progress. Maybe drop weight a bit and do more sets? +15 and do 3x5?

Pressing is looking good, though.

I was eeking out 3x5 at +25 and then BW for 10 and 8-9 after that, but that little bit of bodyweight gain killed it.

I may drop the weight and aim for like an RPE 9 5x5 with shorter rests than I was doing and then something like 3x20 on the DB/Kroc rows...and stay with BW 3xAMRAP chin-ups on upper intensity (and 3 sets of Pendlay rows on lower intensity)

[pezking7p]

I was eeking out 3x5 at +25 and then BW for 10 and 8-9 after that, but that little bit of bodyweight gain killed it.

I may drop the weight and aim for like an RPE 9 5x5 with shorter rests than I was doing and then something like 3x20 on the DB/Kroc rows...and stay with BW 3xAMRAP chin-ups on upper intensity (and 3 sets of Pendlay rows on lower intensity)

I like it. I think those changes should bring volume up closer to the rest of your lifts.

Why Pendlay's instead of regular BB rows?

[Farley1324]

I like it. I think those changes should bring volume up closer to the rest of your lifts.

Why Pendlay's instead of regular BB rows?

Good question. I never really did any form of barbell rows until recently, and generally on the Ripp programs (and a lot of other strength based programs) Pendlay Rows are what you see so that's what I was doing. Also they have more of a hip hinge to them, starting each rep from the floor, and with my drastically reduced deadlift volume (and currently no power cleans) that off-the-floor start to each rep seems good to have

[LadyLore420]

Strong depth on squat.

[Farley1324]

Strong depth on squat.

You know it.

[Farley1324]

Fri June 9

TM Wk 13 Squat Volume

Squat
45x10, 135x5, 185x3, 225x3, 275x1
305: 5x5

Post workout 214 lbs second scale. 1 scoop Prolific + 1 scoop High Volume + 50mg Teacrine 40 minutes pre. 79-80*F, fan.

6:00 rest, 2nd time at this weight, 86% of last intensity day, 10mm belt 5 empty. These felt much better than last week, RPE was noticeably lower, bar speed stayed pretty consistent, last set was no more difficult than first or second. Add weight next week.

5th set

[LadyLore420]

Neat.

Hey do you have that grade in your garage where it like slopes downward towards the garage door so it isn't quite flat?

[Farley1324]

Neat.

Hey do you have that grade in your garage where it like slopes downward towards the garage door so it isn't quite flat?

Yes. It's not perceptible when facing to/away from the garage door, but when I first set up my old rack way back when I had it rotated 90* and I thought I could tell it was off side to side. I figure it makes no difference for squats since my feet are only about a foot long and I have raised heel lifting shoes anyway, and on bench if it makes any difference at all (doubt it) it would make it a little harder by ever so slightly inclining.

Really though I never notice, it's only just enough that water won't pool in the garage.

[Cheap5.0]

[b]Thur June 8

TM Week 13 Upper Volume



Chin-Ups
+25: 5, 4+1
BWx10



Chin-Ups: It's like my strength doesn't budge and a handful of pounds of bodyweight kills these. Bailed because ugh

In on BW is a 5x5 weight for chins crew.

Good progress benching farls, I like the squat as well. We are getting near PR territory are we not?

What are you using to microload (.75?) the bar?

[Farley1324]

What are you using to microload (.75?) the bar?

tl;dr: Collars. Lock Jaw collars are 0.75 lbs per pair.




Long answer:
I was wondering how long it would take somebody to ask about all the weird weights I get.

*Ohio Power Bar = 45 lbs (it's actually 45 lbs, not 20kg/44 lbs, though I do have a 44 lb bar as well in the 28mm Rogue Euro olympic style bar)
*Rogue change plates down to 1.25 lbs
*Micrloading chains from years ago (learned of them from Stronglifts website) that weigh 1.25 lbs per pair (have 2 pairs left, lost one somewhere)
*Lock jaw collars at 0.75 lbs/pair. I have three different pair (red, black, and blue pro model made to be dropped with bumpers). So sometimes I have collars for press, sometimes I don't. Good practice to keep the bar steady lol. I always collar squats and just don't count the collar weight, and I never use collars for bench

In on BW is a 5x5 weight for chins crew.

Good progress benching farls, I like the squat as well. We are getting near PR territory are we not?

Thanks.

And yes, for bench. PR single is 285, and I've done 250x6 and I'm not sure on the 1x5 PR it's somewhere 250-255. 1RM calculators put 260x3 at 275-280, and since I did them straight through that's probably fairly accurate, and I did two sets of that...soooo...I'm probably right at bench PR strength.

[PapaBurgandy]

tl;dr: Collars. Lock Jaw collars are 0.75 lbs per pair.




Long answer:
I was wondering how long it would take somebody to ask about all the weird weights I get.

*Ohio Power Bar = 45 lbs (it's actually 45 lbs, not 20kg/44 lbs, though I do have a 44 lb bar as well in the 28mm Rogue Euro olympic style bar)
*Rogue change plates down to 1.25 lbs
*Micrloading chains from years ago (learned of them from Stronglifts website) that weigh 1.25 lbs per pair (have 2 pairs left, lost one somewhere)
*Lock jaw collars at 0.75 lbs/pair. I have three different pair (red, black, and blue pro model made to be dropped with bumpers). So sometimes I have collars for press, sometimes I don't. Good practice to keep the bar steady lol. I always collar squats and just don't count the collar weight, and I never use collars for bench



Thanks.

And yes, for bench. PR single is 285, and I've done 250x6 and I'm not sure on the 1x5 PR it's somewhere 250-255. 1RM calculators put 260x3 at 275-280, and since I did them straight through that's probably fairly accurate, and I did two sets of that...soooo...I'm probably right at bench PR strength.

I guess I need to throw in an update since I used Lockjaws this AM for bench. Thanks, Farley.

[pezking7p]

IN on PR bench and easy volume squats. GJDM.

[Farley1324]

I guess I need to throw in an update since I used Lockjaws this AM for bench. Thanks, Farley.

As long as it's a real 45 lb bar, most are 20kg/44 lbs. Have to get every detail

[LadyLore420]

That's pretty brutal squatting on a slope like that. You know what you're doing but dayum.

[Farley1324]

That's pretty brutal squatting on a slope like that. You know what you're doing but dayum.

meh, it's a very minor slope don't think it makes a difference to be concerned with for the reasons listed above.

It's not like the bar even rolls on its own when I set it up on that same plane for deadlifts for example.

[LadyLore420]

meh, it's a very minor slope don't think it makes a difference to be concerned with for the reasons listed above.

It's not like the bar even rolls on its own when I set it up on that same plane for deadlifts for example.

Oh I thought you said you were squatting sideways on the slope. If you are lifting into or against the slope that's a low different than like, one leg being at a different angle than the other.

[Farley1324]

Gearing up for my favorite training day of the week tomorrow...upper intensity. Looking at bench with 262.5 and press with 147 for the big ones.

I can still feel soreness in my upper back, between shoulder blades up to lower-traps area, when I pull my shoulders back or shoulder blades together...kroc rows. Don't normally feel the soreness so I guess I chose a good weight/reps for the first time doing them in forever

Oh I thought you said you were squatting sideways on the slope. If you are lifting into or against the slope that's a low different than like, one leg being at a different angle than the other.

I moved the rack after initially setting up sideways. Yeah it's definitely different, since feet are only around a foot long (and angled for low bar squats, toes out, so effectively over less than a foot of slope even at my size), vs multiple feet apart. And the raised heels compensate so when repping the weight it's just as if the heels were ever so slightly less elevated is all

[Farley1324]

Sun June 11

Texas Method Wk 13 Upper Intensity

Bench
45x20, 95x8, 135x5, 185x3, 225x1+1
265: 3, 3 @9+ Rep PR

Press
45x5, 95x3, 135x1
167: 3, 5 @9

Chin-Ups
BW: 10, 10, 8

Lying Triceps Extension
105: 10, 10, 9

Curls, EZ
85 3x10

Today AM 214. Kraken, 2 Scoops SuperCarb + 2g Citrulline. 82-86*F, fan.

Bench: +5 lbs, 6:00 rest, straight through, fairly smooth considering, last rep slowed a lot but wasn't truly a grind. I scoured my journals and videos to verify what I thought, and I'm pretty sure this is the heaviest weight I have repped on bench. I've done up to 285 for a single. The closest I found was 260x3 for one set in October of 2014 at an AM weight of 205 lbs as a joker after 250x5, which was soon followed by 3 months of no lifting. I called an audible after the warmup and added 5 lbs instead of 2.5. Rogue wraps both wrists.

Press: +1.25 lbs, 10mm belt 5 empty (tight), Rogue wraps both wrists, pretty smooth, heavy and hard but not really a grind.

[LadyLore420]

Gratz on PR!

[pezking7p]

Bruh, 167x5 is fukkin sweet. After a bench PR no less. Killer session and nice job!

[Farley1324]

Gratz on PR!

Thanks.

Bruh, 167x5 is fukkin sweet. After a bench PR no less. Killer session and nice job!

Thanks. After the bench and the triple lol. I think my press rep PR, far as I could find, is 170x4. I think.

I need to maybe dial back the food a little bit so I can bulk for a long time...I want to get a good run in here with absolute 1RM PR's on bench and press.

Press PR is 190 and I think bench is 285 though I can only find 275 in my log at the moment, still looking. I need that 300 bench but man even if I added 5 lbs a week to intensity (would obviously require pruning down to doubles and singles faster than the 2.5 a week) that's 7 weeks. So, it will be longer than 7 weeks...can't bulk forever

[Farley1324]

Found my press rep PR's..180x3, 175x4, and 170x6 in May to June of 2011 at about 216 lbs daytime bodyweight. At that time my bench topped out at 265x2 and 275x1. Apparently 275 is the most I have benched. This is also the basic timeframe for bench 225x13 and press 190x1. No question a rep PR today on bench even with just the first set. If I did bench 285 at one time that may be better than where I am now, but I can't find it, and where I am now is better than 275x1

I was doing Texas Method into 5/3/1 at that time, while on TM I was switching between press and bench for volume/intensity focus, press was always done upper body fresh and not on the same day as bench

[pezking7p]

Hahahhaha, now you know how I was feeling before I started cutting.