Farlesworth III at your service

[Farley1324]

Tuesday August 19 2014

Bench 5/3/1

Bands, 60 reps

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

200 x 5 (4 Chin-Ups)
225 x 3 (4 Chin-Ups)
250 x 4 (6 Chin-Ups)

Press Var II 5x5 (+5 lbs) (4:00 rest)
135 x 5 (6 Chin-Ups)
135 x 5 (6 Chin-Ups)
135 x 5 (6 Chin-Ups)
135 x 5 (6 Chin-Ups)
135 x 5 (6 Chin-Ups)

CGBP / DB Rows
135 x 5 / 63 x 12
155 x 5 / 63 x 12
165 x 10 / 63 x 12

Scale: AM 199.4. Post workout naked down to 200.0.

Temp: 83*, 59% humidity

Notes: I think it's time to add another couple hundred calories per day, give or take. I'm pretty well flat lining at ~200 lbs.

And I need to stop bending my damn (left) wrist back when I bench and press. No matter how much I say I'll think about it when the weights get heavy I end up thinking more about other things and then realize I'm jacking up my wrist.

[doughnutgut]

Forgetmenot cues. Happens Farles.

Tie a knot in your belt to remind you next time.

Interested to see how the cals goes. Nice benching also.

[Farley1324]

Also, I decided to get back to adding weight to my training max for bench and press next month. All the more reason to eat food.

The 250x4 is +1 rep from last time, and equal to the time before that. Going back to my best 1+ while bulking it was 250x5 when I weighed ~213 lbs. (I sacrificed a cycle's 1+ to do my 1RM of 280 so probably I could have done better than 250x5, but, well, didn't)

[DominationStation]

I'm a bit confused by the 225x4 set...was today the 5/3/1+ day or a 5/5/5 day or what?

Nice work regardless, solid effort on the video set.

[Farley1324]

I'm a bit confused by the 225x4 set...was today the 5/3/1+ day or a 5/5/5 day or what?

Nice work regardless, solid effort on the video set.

Good catch. Typo. It was 225x3.

Thanks.

Forgetmenot cues. Happens Farles.

Tie a knot in your belt to remind you next time.

Interested to see how the cals goes. Nice benching also.

Oh, I thought about it all the way through setup. But once I started concentrating on staying tight, bar path, elbow placement, etc, I forgot about my damn wrist

[HunterMC6]

Nice benching Farley, got the computer fixed I take it?

Is CBBP = CGBP or is this something i don't know the acronym for?

[DominationStation]

Is CBBP = CGBP or is this something i don't know the acronym for?

Man Farley you are getting your typing torn apart today hahaha

[Farley1324]

Nice benching Farley, got the computer fixed I take it?

Is CBBP = CGBP or is this something i don't know the acronym for?

Man Farley you are getting your typing torn apart today hahaha

lol

These things go together. I'm on my wife's stupid effing Macbook. The keys are not quite in the right place compared to, well, seemingly every other computer I have used plus the browser has a built in "auto correct" that changes things without me noticing. Probably I can blame the CGBP swap on the keyboard or the auto correct being different.

Also I am accustomed to using a number pad over to the right hand side of my keyboard, this one is smaller and I have to use the numbers up above the QWERTY keys, I'm not as good at that and probably just missed the 3 without noticing.

First world problems.

[DominationStation]

lol

These things go together. I'm on my wife's stupid effing Macbook. The keys are not quite in the right place compared to, well, seemingly every other computer I have used plus the browser has a built in "auto correct" that changes things without me noticing. Probably I can blame the CGBP swap on the keyboard or the auto correct being different.

Also I am accustomed to using a number pad over to the right hand side of my keyboard, this one is smaller and I have to use the numbers up above the QWERTY keys, I'm not as good at that and probably just missed the 3 without noticing.

First world problems.

I just got a new laptop last month, and while I like it so far, the one very odd thing about it is that the Ctrl key is not in the bottom left corner of the keyboard, but rather one spot over (that spot is taken up by the Fn key). I actually read about that ahead of time and am STARTING to get used to it, but for someone who uses keyboard shortcuts a lot (which primarily rely on the Ctrl key), it's led to some confusion on my end. So I know those feels.

[Farley1324]

I just got a new laptop last month, and while I like it so far, the one very odd thing about it is that the Ctrl key is not in the bottom left corner of the keyboard, but rather one spot over (that spot is taken up by the Fn key). I actually read about that ahead of time and am STARTING to get used to it, but for someone who uses keyboard shortcuts a lot (which primarily rely on the Ctrl key), it's led to some confusion on my end. So I know those feels.

Silly Mac doesn't use Ctrl key the way PC does. The shortcuts for copy, cut, paste, find, etc, use the command key, which is four keys in from the bottom left.

And there's no delete key. You know like backspace erases one space back, delete erased one space forward? No delete key.

And when I hold backspace (which is called delete actually) it doesn't speed up, so like if I want to delete half a sentence to rewrite it I have to sit here and wait for it to go back letter by letter forever, or grab the mouse and use it select and highlight the words I want to delete to try and go faster.

I swear it's different just for the sake of being different.

[DominationStation]

I swear it's different just for the sake of being different.

There's no question that this is the case. Apple had to differentiate themselves from PCs, otherwise how in the hell could anyone justify the price hike? I'm personally not an Apple fan, but I can tell you that every year, more and more people my age make the switch to Apple and love it. The only area that PC still seems to have a firm grasp on is business, and even there, they seem to be losing ground.

[HunterMC6]

There's no question that this is the case. Apple had to differentiate themselves from PCs, otherwise how in the hell could anyone justify the price hike? I'm personally not an Apple fan, but I can tell you that every year, more and more people my age make the switch to Apple and love it. The only area that PC still seems to have a firm grasp on is business, and even there, they seem to be losing ground.

Will never make the switch but Apple has better marketing by a landslide over anything else in the electronic market. There are a lot of technology based markets that Apple will never be able to tap into without a huge overhaul to their operating system and creating a 2 button mouse. Any company that uses CAD engine software would make their drafters and engineers go insane if they switched and I am not even sure if CAD makes a Mac based engine. If Windows ever goes down I'll just switch to Linux.

[LadyLore420]

Strong typing skillz.

GJ catching your wrist, even if it's after the fact. Nothing a little OCD and mental abuse won't fix in the future.

[Farley1324]

Thursday August 21 2014

Squat Volume

Squat
45 x 10
135 x 5
185 x 3
225 x 3
275 x 1

285 x 5
285 x 5
285 x 5
285 x 5
285 x 5

Mow
Lawn x 1

Temp: 87*-90*F (50% humidity)

Scale: Yesterday AM 201.6. Today AM 202.2. Post naked 201.6

Notes: 5:00 rest on squats. They were quite strong with excellent bar speed and tempo. I could have done it in 4:00 like last time but I went with 5 because that still isn't that long for squats across and I wasn't sure if the additional heat would make a difference. I'll try to keep adding 5 lbs per week without increasing rest times for awhile.

The last set

[LadyLore420]

That lawnin looks like a real muscle builder right therr

[Farley1324]

That lawnin looks like a real muscle builder right therr

It almost counts as cardio when it's 94* outside.

Supposed to be 98* tomorrow

[HunterMC6]

Squats are lookin fast man. Are we back on that bulking time?

[FastCatChamp]

Squats looking great.

Im hoping that my form comes even close to that in the coming weeks.

x2 on the Hot as Hades!

[Farley1324]

Squats are lookin fast man. Are we back on that bulking time?

ohhh yeah

Squats looking great.

Im hoping that my form comes even close to that in the coming weeks.

x2 on the Hot as Hades!

Thanks.

97* predicted high for tomorrow. When I lift at ~1:00-2:00 the temperature hasn't peaked yet though

[LadyLore420]

It almost counts as cardio when it's 94* outside.

Supposed to be 98* tomorrow

I grew up down there.

Always felt natural >.<

[Farley1324]

Friday August 22 2014

Press 5/3/1

Bands, 60 reps

Press 5/3/1
45 x 10 (3 Chin-Ups)
95 x 5 (3 Chin-Ups)

130 x 5 (4 Chin-Ups)
150 x 3 (4 Chin-Ups)
165 x 4 (6 Chin-Ups) (belt)

Bench 5x5 (4:00 rest)
200 x 5 (6 Chin-Ups)
200 x 5 (6 Chin-Ups)
200 x 5 (6 Chin-Ups)
200 x 5 (6 Chin-Ups)
200 x 5 (6 Chin-Ups)

Hanging Leg Raises
2x10

Bands, 120 reps

Temp: 89-90*F, 47% humidity

Scale: AM 200.8. Post workout naked 202.2

Notes: I'm satisfied with 165x4. Last week I got 160x4 and three weeks ago I got 165x3, back when I weighed 206.6 as well as when I was like 212 while bulking I only got 165x3.

Everything today felt pretty good, the bench especially was solid. It wasn't easy or anything, but it is smooth and just plain felt good. I opted out of the ancillary stuff because I think the heat was starting to wear me down. Leg raises because I should have done those yesterday.

I plan to take it up another notch next week. +5 lbs to every lift (bench, press, squat I and squat V), power cleans and leg raises on both squat days, and some kind of upper body ancillary lift(s) on both upper days. Oh, and a joker set if things go really well.

I think I got a rather solid week of training and nutrition behind me this week.

I'm still wearing the wrap on my left wrist for worksets of bench/press, really concentrating on not letting it bend backwards (I think I did a good job of that today esp while benching), and overall it feels a little better recently.

[DominationStation]

Good work. How much do you think pressing beforehand takes off of your bench (i.e. what do you think you could do fresh 5x5)?

[Farley1324]

Good work. How much do you think pressing beforehand takes off of your bench (i.e. what do you think you could do fresh 5x5)?

Don't know.

I was doing 210x5x5 previously though (BBB 5x5 calls for @80% TM) where Variation II 5x5 week is @75% TM, and I could have done more than that depending on rest/chin-ups/the particular day.

Considering my last 5+ was 225x9 I'm sure I could do 230+ for 5x5 if I was doing it Texas Method style. How much precisely...not sure...but I think a general rule of thumb is that a weight you can do for 7 reps (maybe 8) can be done 5x5.

[LadyLore420]

Fantastic job with the OHPs Farley, those are no joke. Your bench would surely be higher but it's still a lot.

[FastCatChamp]

All good in that sesh.

Its swamp ass hot up here as well......feels tropical with the humidity.

BTW....Ive got some of the new iforce maxout ready to go next week.
You still use any pres?

[trancebreak]

I have some good feelings about your programming and what it will achieve leading to the new year Farls

[Farley1324]

All good in that sesh.

Its swamp ass hot up here as well......feels tropical with the humidity.

BTW....Ive got some of the new iforce maxout ready to go next week.
You still use any pres?

Yes.

Recently I've mostly been using Applied Nutriceuticals RPM and Drive. Sub max dosages. For example today I took 1 cap RPM 1 hour pre and 1 cap Drive about 15 minutes before.

[Farley1324]

Monday August 25 2014

Bench 3x5

Bands, 60 reps

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

175 x 5 (4 Chin-Ups)
205 x 5 (4 Chin-Ups)
230 x 9 (6 Chin-Ups)(@ 9.9)

Joker + 10 lbs
240 x 5 (6 Chin-Ups) (@9.5)

Press Var. II 5x10 (4.5-5' rest)
115 x 10 (6 Chin-Ups)
115 x 10 (6 Chin-Ups)
115 x 10 (6 Chin-Ups)
115 x 7+3 (6 Chin-Ups)(belt)
115 x 7+2.5+1 (6 Chin-Ups)(belt)

Bands, 80 reps

(56 total chin-ups)

Temp: 83*F (45% humidity)

Scale: Sat AM 201.6. Sun AM 201.6. Today AM 200.8. Post worked naked 201.4

Notes: Full out balls to the wall session today. I had my mind set on 9 reps because I got 225x9 last month and I wanted unquestioned progress. I kept hitting the upright which was really irritating and distracting...and that 9th rep took a legit 5 seconds on the concentric. Possibly my slowest completed working set bench rep ever.

I aimed really high on the joker as well. Last 3x3 day I got 240x6, so going for 240x5 after that grinder on the AMRAP was biting off an awful lot. And I smacked the **** out of the other upright that time, over compensating. PITA. But I got it.

I think I may want to scale the Press 5x10 back to 60% instead of 65%. That's just killer.

I'm a tad short on upper body rest, last week I did them on Tue/Fri, which is out of synch, it should be Mon/Thur, so I did the last two upper days on 2 days rest when one should have been 3 days. Only two days rest before Thur now...but then I'll get 3 days prior to benching next Mon.

[LadyLore420]

Mr. 5x5 doin 531... delicious... like grinder reps <3

BBB is really hardcore with anything. Even starting out at 50% isn't bad at all, just work up over the month and you'll be at 65% anyways.

[HunterMC6]

Wow that was a grinder on that 9th rep man. The chin ups in parenthesis are done in between bench sets?