PRs incoming.
Best thing you could do for your bench is not bench. You're going to be golden in a few weeks.
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Thread: Farlesworth III at your service
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08-10-2017, 05:14 PM #1291
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08-10-2017, 05:47 PM #1292
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08-10-2017, 05:57 PM #1293
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08-10-2017, 05:59 PM #1294
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
lol
Well the deadlifts and maybe squats didn't happen today. Not enough time, and 'looking forward' to getting up about 5AM tomorrow for a flight. There is a small chance I'll be able to sneak off to an anytime fitness or the like tomorrow or maybe Saturday but IDK how much good that will do me for a deadlift day. hmm. Annoying. Will try to squeeze in while gone otherwise I'll have to shorten things and do deads/press both on Sunday when we get back to keep schedule.
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08-12-2017, 12:21 PM #1295
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Saturday Aug 12th. Lifetime Fitness in Eden Prairie, MN. White Flood. Deadlift 365x3 @8. Borrowed my brothers belt, lifted in socks real quick. Have video, will post sometime probably
https://youtu.be/JIlWVmKMiXULast edited by Farley1324; 08-12-2017 at 12:33 PM.
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08-12-2017, 12:57 PM #1296
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08-12-2017, 01:26 PM #1297
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08-12-2017, 05:12 PM #1298
It feels good to go to gyms where you aren't known and show off how strong you are. I know working out shouldn't be about what people think of you, but when you're strong, the stares feel good! It's a validation of all your hard work in a new environment.
Gym lifts: 260/130/285
Meet lifts: 245/130/285
Coming back after injury journal: http://forum.bodybuilding.com/showthread.php?t=169273893
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08-12-2017, 06:25 PM #1299
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08-13-2017, 05:57 PM #1300
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Sunday Aug 13
Cycle 2 Press 3x5
Press 135x13
Chin BWx10
Traveled again today (flights at 9:20AM Fri and today). Want to stay on schedule so it's another 'check the box' workout (as yesterday's was, though that one was a day late).
I'm disappointed in only getting 13 (old PR is 14) but I maybe could have had one more (but not two more) and the travel thing is a factor...hopefully next cycle I can be benching again on Sundays so I'm shooting for Press 135x15 in 3.5 weeks or so on the next press 3x5 day.
Also working on a cold, picked it up when we started traveling Fri. Mostly a sore throat but just adds to the meh feeling along with travel.
The chins were hard, barely got them...harder than BWx10 after my full press/rows workout last Wed. Lame
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08-13-2017, 06:27 PM #1301
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08-13-2017, 06:33 PM #1302
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08-16-2017, 12:42 PM #1303
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Wed Aug 16
Cycle 2, 3x5 Squat/Press
Squat
45x10
135x5
185x3
225x1
245x5
280x5
320x5
Press
45x10
95x5
110x5
130x5
150x5
Bench SSL
45x10
135x5
185x5
195x5
195x5
195x5
195x5
195x5
Chin-Ups
BWx5
BWx5
BWx5
BWx5
BWx5
Mon AM 220.0. Yesterday AM 218.0. Today AM 217.4. Kraken, Size On. 54*F. Duration 1 hour 25 minutes.
I was supposed to do Squat/Trap Dead SSL yesterday but decided I was too sick, nose was driving me nuts still in the morning and my resting heart rate was still elevated. I'm improving today so I did this (haven't taken any medications for it since yesterday evening and could breathe through both nostrils most of today!). It also seemed like a good time to try some bench since 3x5 week SSL is the lightest 'real' weight of the cycle, and I don't feel anything in my pec so crossing my fingers I can start working it back up heavy again.
I rested about 2 minutes between bench sets and 3 minutes between press and chin-up sets. 13mm lever belt squat, 10mm lever belt press 150. No wrist wraps. Felt good to take Kraken and get moving around and do the work, nothing anywhere near failure or at full effort even. The squat did feel harder than I think it should but then it's not exactly 'light' and I am still sick and I haven't squat since Tue last week (suuuck)
I feel like I'm backsliding with the vacation days of doing very little and then this session as two days combined (no trap deads) but I was doing full 3x3 session through one week ago (last wed) so I should be okay.
Deadlift 3x5 + squat SSL (280x5x5) in two days on Friday. Or I may do 300 for the SSL since that is what I was supposed to do last week but I only did 1x3 deads on vacation...and I get 3 days of lower body rest after Fri before squatting 360 for reps on Tue. Yeah I should do 300 not 280Last edited by Farley1324; 08-16-2017 at 02:33 PM.
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08-17-2017, 08:07 AM #1304
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08-17-2017, 09:11 AM #1305
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Yeah. Thanks.
I can feel a little DOMS in my chest and anterior deltoids today. It's minor, but I can tell I did some horizontal pressing yesterday after a couple weeks or so without. And it was only 195 lol. Oh well, as long as the injury is actually gone I'm sure bench will be back within a cycle.
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08-17-2017, 09:35 AM #1306
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08-18-2017, 02:19 PM #1307
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Fri Aug 18
Cycle 2 Deadlift 3x5
Deadlift
135x5, 225x4, 275x2
315x2
385x2
Squat
135x5, 225x2, 275x1
300x5x5
Yesterday AM 217.0 BP 123/76. Today AM 219.0. Prolific 2 scoops, Size On. 85-86*F.
Deadlift: 13mm lever belt, 28mm Euro bar, Alt grip. I had 305x5 scheduled, but I did this instead. It felt heavy. A few inches off the floor on the first rep I was like fuuu this is some weight and felt some pressure in my sinuses.
Squat: I was scheduled 280x5x5 but I completely skipped squats on this (deadlift) day last week while out of town, and I should have done 300x5x5 last week, so basically just moved it to here. 13mm lever belt, 5:00 rests. It wasn't heavy but I it was a chore, a discipline over motivation day. I'm still a little sick, some runny/stuffy nose, a little sinus pressure, didn't sleep well last night. But I've been listing reasons why I skipped a lot of the workout the last week and if I want to avoid getting buried on the 1+ sets next week I need to do some damn work.
It's probably worth noting that I squat (though 'only' 320x5) 48 hours ago and 72hrs is supposed to be the minimum rest for body parts/muscle groups but I got off schedule. But then I skipped squat SSL last week and skipped trap dead SSL this week so it's not like I should be run down 'from the weights' or anything.
Prior to 2 weeks ago when I pulled 385 and 405, a (380x1)x2 was the most I had ever pulled so 385x2 isn't bad.
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08-19-2017, 08:22 AM #1308
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08-19-2017, 08:24 AM #1309
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Thanks.
No, I don't.
Well, I felt a tiny little something in my lower back yesterday when squatting, but I get that sometimes and it's really tiny and transient. I woke up and got up at 4:10 this morning and didn't even consciously think about the fact that I had a lower back (lol, you know what I mean) and pretty much the same thing when I got up for good later, I have a little bit of DOMS but basically it feels what I would think is 100% normal
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08-19-2017, 08:48 AM #1310
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08-19-2017, 01:03 PM #1311
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Sat Aug 19
Cycle 2 Press 5/3/1
Press
45x10, 95x5
135x5
155x1
175x1
200x0
195x0
165x6
Bench / Chins
45x10 / BWx5
135x5 / BWx5
185x5 / BWx5
210x5 / BWx5
210x5 / BWx5
210x5 / BWx5
210x5 / BWx5
210x5 / BWx5
Today AM 219.4. Reign 1.6 scoops, Size On + 2g citrulline. 84*F.
I'm still a bit sick, not over this cold yet. I did this a day early, it was supposed to be tomorrow. I should have known not to go for a 1 rep PR when somewhat sick, a day early, after benching Wed for the first time in weeks.
Bench was 5:00 rest between sets, bar speed was excellent, felt great. This is the SSL weight for 3x3 week, back on Wed I did the SSL weight for 3x5 week.
Losses:
-Epic press 1RM failure, and 165x6 isn't very good either I did 155x9 two weeks ago. Then again I did everything stupidly in terms of trying get the PR so this should all be expected
Wins:
-Pulled 385x2 conventional yesterday (+ some squats) and still feel like I don't even have a low back which is borderline miraculous for me and as perfect as it gets RE: lower back being ****ed up.
-Benched an almost moderately heavy weight for volume with excellent bar speed and I can't feel my pec where it was injured even when I focus on it and try to feel something.
So, overall win for sure.
Short term plans/goals:
-Two days off consecutive coming up, hope to get past this damn cold and start feeling 100% again (I still don't)
-Bench the 5/3/1 week SSL on Wed (225x5x5) which will be a nice round +15 lbs from today which was +15 lbs from Wed. Then with 3x3 week do the prescribed weights for bench as a main lift.
-Don't try a press PR again until after I have worked back up to full weight full effort healthy bench pressing and feel 100% going into the workout.
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08-19-2017, 04:26 PM #1312
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08-19-2017, 04:29 PM #1313
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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08-22-2017, 02:00 PM #1314
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Tue Aug 22
Cycle 2 Squat 5/3/1
Squat
45x10, 135x5, 185x3, 225x3
285x5
320x3
365x6
Trap Dead SSL
165x3, 255x2
305x5
305x5
305x5
305x5
305x5
Sun AM 218.2. Today AM 220.0. Kraken 40 mins pre, Size-On. 85-86*F. Sweaty. Mostly over the cold, just a little residual nose/sinus/dry throat.
Squat: 13mm lever belt, last cycle 350x6 (and 365x3/370x1 but only one set trap deads). This was a GET SOME! squat set. Very happy with this especially considering this cycle had the vacation and cold limitations reducing the actual work done. That bodyweight gain is golden for strength increases. I was scheduled 360x1+ but I just couldn't put a 10, two 5's, and a 2.5 on there...that's a lot of change might as well upgrade to a 25
Trap deads: 13mm belt, wresting shoes no knee sleeves as usual, 5:00 rests. It was weird, the first two sets seemed more difficult and more stressful on my back than the 3rd-5th.
Last edited by Farley1324; 08-22-2017 at 02:06 PM.
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08-23-2017, 03:46 PM #1315
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Wed Aug 23
Cycle 2 Press 5/3/1
Press / DB Rows
45x10 / 95x3
95x5 / 95x3
135x5 / 95x5
150x3 / 95x5
165x6 / 100x8
Bench SSL / Chins
135x5 / BWx5
185x3 / BWx5
225x5 / BWx5
225x5 / BWx5
225x5 / BWx5
225x5 / BWx5
225x5 / -
Today AM 218.4. Post workout 219.0. Quake 2 scoops ~265mg caffeine. Size-On. 84*F. Wasn't really feeling it, little stomach upset today.
Press: 13mm lever. Same reps as earlier this week and that one was after 175x1 and a couple fails. Just not on it today.
And **** my pec. It felt fine until the 2nd or 3rd rep of the 5th and final set of bench, then that little spot got unhappy again. C'mon man. 5:00 between bench sets.
So, new bench plan is to use Sunday (technically 3x3 bench day) to work up a moderately heavy set of CGBP and assuming that doesn't bother my pec, use that to establish an estimated 1RM, plug that in, and run CGBP as the other upper movement besides strict press.
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08-23-2017, 05:17 PM #1316
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08-23-2017, 05:20 PM #1317
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
So I liked that squat 365x6 but I just checked my video records and although that is a rep PR at 365 I have also done 375x7 and 380x5 back in 2011
Thanks. Hopefully it will. I'm just hoping it doesn't bother it so I can get a big movement consistently that puts a lot of work on the triceps.
No, they go back late since it isn't "school" technically (they are 2&4). County schools K-12 went back at least two weeks ago but they have another couple weeks I think. One will be in 5 days the other just 2 days/week.
And I have a lot of work to do around the house...so much **** to do...we're planning a move and hoping to list this house within 4 weeks.
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08-23-2017, 05:41 PM #1318
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08-24-2017, 08:40 AM #1319
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08-24-2017, 08:43 AM #1320
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
It won't be far, ideally the same school district we are in now (they haven't started going to the public schools yet but soon). Just something bigger. We've been here 8 years and there are twice as many of us now. Plus the dogs and cats seem to take up a lot of space.
There is a small chance we'll wind up with a basement that has nice high ceilings...so there is a small chance I'll be able to lift in climate control eventually...maybe...could be back in the garage though.
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