Farlesworth III at your service

[IronKrazy]

Looks good Far. Will be checkin in when I can. GL mane!

[Farley1324]

I need to pay more attention to page locations lol

Default settings new page bump


New Cycle Numbers

This cycle will be First Set Last

Training Maxes up only a tiny bit.
+2.5 lbs Press TM
+7.5 lbs dead TM
+5 lbs Squat TM
+5 lbs Close Grip Bench Press TM

I should be able to get sessions in a little more consistently, and completely, this cycle than last.

Specific FSL scheme might vary, default is 5x5 I suppose but will also do 3x8 (especially the lighter weeks) or the occasional attempt at a Widowmaker to save time

[/QUOTE]

[Farley1324]

Thur Sept 28

Cycle 4 CGBP 3x3

Close Grip Bench / Chin-Ups
45x10 / BWx5
95x10 / BWx5
135x5 / BWx5
185x3 / BWx5
205x3 / BWx5
230x8 / BWx5 @9

Press FSL / DB Row
95x5 / 90x5
125x8 / 105x5
125x8 / 105x5
125x8 / 105x6

LTE / EZ Curl / Bands
35x10 / 35x10 / Bands
85x15 / 85x15 / Bands
95x12 / 95x12 / Bands

Thur AM 220.6. Quake 2 scoops (350mg caffeine). Purple Wraath 2 scoops. 80*F.

CGBP index fingers ~1" outside smooth/knurl transition, wrap right wrist. Press 4:00 rest, no belt or wrap, smooth and good bar speed, did feel some fatigue at the end.

[Farley1324]

Sun Oct 1

Cycle 4 Squat 3x3

Squat
45x10, 135x5, 185x3, 225x2
275x3
315x3
350x8

Trap Deads FSL
265x8
265x8
265x8

No AM scale, 220-222 during the day. Kraken, 2x Supercarb. 72*F.

13mm lever belt all. Squats basically RPE 10. +5 lbs/=reps (last cycle was 345x8 @10)

[pezking7p]

So awesome how your squats are all so fast until the last one. Do they feel slow, like you have to start pushing harder after 3-4 reps?

[Farley1324]

So awesome how your squats are all so fast until the last one. Do they feel slow, like you have to start pushing harder after 3-4 reps?

On days like today they don't feel slow at that point, but they do feel progressively more difficult. I can feel fatigue in my legs and my lower back, and start getting that 'oh **** I'm doing cardio' overall body/breathing feeling. Everything starts to feel, IDK what word to use to describe it, but it has a feel...maybe it's lactic acid...I can tell the weight isn't "heavy" and the bar speed is still pretty good, but I can also tell that I'm going to run out of gas anyway. I try to catch my breathe between reps, but I can tell I'm not able to get enough oxygen to compensate and the fatigue keeps building anyway, exponentially more per rep.

This is the point where motivation to get more reps can make a big difference in what I get out of the set. I had my mind set on 8 since I did 8 last cycle and only added 5 lbs, so I got 8. If I set my mind on 9 from the get go it's possible I could have had it, and if I set my mind on 7 going in, I would have stopped after 7 lol

If I wasn't a wuss I'd do a few cycles of 5x10 BBB with the squats and trap deads to really increase my ability to rep things out.

[pezking7p]

I know the cardio feeling, lol.

I really struggled with 5x10 BBB. Many cramps were had. For whatever reason I’m learning that my quads are wieners and struggle with high volume.

[Farley1324]

Tue Oct 3

Cycle 4 Press 3x3

Press / DB Rows
45x10 / 90x5
95x5 / 90x5(x2)
125x3 / 105x5
145x3 / 105x5
162.5 x7 / 105x5

CGBP / Chins
95x5 / BWx5
135x5 / BWx5
185x8 / BWx6
185x8 / BWx6
185x8 / BWx6

Today AM 220.x. Quake 2 scoops 350mg caffeine. 2 scoops Supercarb. AM fasted. 70*F.

Press: +2.5 lbs / =reps from last cycle. 13mm lever, no wrist wrap. RPE9.75+. No way I could have had another rep, that one was a grind, but not the worse grind I've completed. Pretty strict form. 4-5' rest on CGBP, index fingers about 1" out from smooth/knurl transition

[pezking7p]

Again, tight on the last rep even though it was a struggle. GJDM.

Have you ever hit yourself in the face with the bar? Do you ever struggle with the bar falling away from you during the descent portion of OHP?

[Farley1324]

Again, tight on the last rep even though it was a struggle. GJDM.

Have you ever hit yourself in the face with the bar? Do you ever struggle with the bar falling away from you during the descent portion of OHP?

Thanks.

I have clipped my nose a little a few times, and once got my chin, but it's rare and so far minor.

Yes, the bar falls away excessively on the descent fairly often, which goes hand in hand with rarely hitting myself with the bar lol. It does make the next rep a bit more difficult to set-up but it's usually not a big deal.

[pezking7p]

Thanks.

I have clipped my nose a little a few times, and once got my chin, but it's rare and so far minor.

Yes, the bar falls away excessively on the descent fairly often, which goes hand in hand with rarely hitting myself with the bar lol. It does make the next rep a bit more difficult to set-up but it's usually not a big deal.

Just curious. Lately I've been letting the bar get out in front of me, and it seems to really mess me up. I think it's just something I need to queue myself on, but I wasn't sure if you had any insight.

[Farley1324]

Just curious. Lately I've been letting the bar get out in front of me, and it seems to really mess me up. I think it's just something I need to queue myself on, but I wasn't sure if you had any insight.

I try to remind myself of the 'elbows forward' cue when the bar got out in front. Elbows should be head of the bar not under it, and rotating them up a bit tends to bring my hands and the bar inwards a bit

https://startingstrength.com/article...ress_starr.pdf

Hmm I thought the elbows ahead of the bar is something I read in that but I guess not

[Farley1324]

Thur Oct 5

Cycle 4 Deadlift 3x3

Deadlift
135x10, 225x5
265x3
300x3
340x3
385x3

Squat FSL
135x5, 225x1
275x8
275x8
275x8

*Scale 220-222 throughout the day(s). Kraken, Purple Wraath. 75*-77*F.

13mm lever belt. Officially a deadlift PR, priors were 385x2 and 375x3. 28mm Euro bar, alternate grip. 5:00 rests on squats.




Went to the dentist today, hadn't been since Aug 2015. I need a crown on a back molar. See, this is why I don't go to the dentist. If I don't go, they don't say I need a crown and invite me back for two more visits...and more $

[pezking7p]

Fukn lol at the bar drop. Nice Work Farley. Good to see you still deadlifting. In the long run it should lead to a less injury prone back.

I hate the dentist.

[Farley1324]

Fukn lol at the bar drop. Nice Work Farley. Good to see you still deadlifting. In the long run it should lead to a less injury prone back.

I hate the dentist.

Thanks. Yeah, while moving stuff to prep for, well, moving, I've noticed the practical improvement and confidence that comes from having been deadlifting. Probably much of that could be had from rows and squats, and occasionally pressing, but the deadlifts help too of course.

Doesn't every sane person hate the dentist? I mean, how can you not?

[pezking7p]

Thanks. Yeah, while moving stuff to prep for, well, moving, I've noticed the practical improvement and confidence that comes from having been deadlifting. Probably much of that could be had from rows and squats, and occasionally pressing, but the deadlifts help too of course.

Doesn't every sane person hate the dentist? I mean, how can you not?

Last time I helped someone move I felt like I could pick up anything by myself and just carry it. Dresser? Ok I’ll take that up the stairs.

One time the dentist was drilling on me, but some emergency came up and she had to leave me hanging for 20 minutes. When she came back and started drilling, it hurt like nothing else, so she gave me way strong anisthetic and I couldn’t feel my nose, throat, eyes, or ears for like 2 hours.

[Farley1324]

Last time I helped someone move I felt like I could pick up anything by myself and just carry it. Dresser? Ok I’ll take that up the stairs.

One time the dentist was drilling on me, but some emergency came up and she had to leave me hanging for 20 minutes. When she came back and started drilling, it hurt like nothing else, so she gave me way strong anisthetic and I couldn’t feel my nose, throat, eyes, or ears for like 2 hours.

Narrow doorways are the worse.

Eyes and ears? lol

[Farley1324]

Fri Oct 6

Cycle 4 CGBP 3x5

CGBP / Chins
45x20 BWx5
135x5 / BWx5
165x5 / BWx5
190x5 / BWx5
215x5
225x11 / BWx8

Press FSL / DB Row
115x10 / 90x8
115x10 / 90x10
115x10 / 90x10

219-221 lbs scale. Prolific 2 scoops, High Volume 1 scoop, Purple Wraath 2 scoops. 76*F.

Calling this a wide-narrow grip. Same width I use for press. Grip bar with thumb extended, line bottom of thumb nail up with smooth/knurl transition. It's in between my normal grip bench and my close grip. Forearms are still canted inwards at the bottom so it's still limiting chest/anterior delt involvement and holding weight back a little, but not as much as a narrower grip obviously.

Long, distracted rests.

[pezking7p]

The more I look at it the more it looks like regular bench press. They are really similar. Isn’t 225x11 a PR for you?

[Farley1324]

The more I look at it the more it looks like regular bench press. They are really similar. Isn’t 225x11 a PR for you?

I did 225x13 right around Independence Day this year and I had done 225x13 way back in like 2011 or whenever it was.

Forearm still cants inwards visibly at the bottom and there is definitely less pec/anterior delt involvement (by feel), maybe I'll use that grip when it's heavier next week and if it's all great with my pec, widen a little bit more to a new-normal bench width starting next cycle

The two 225x13's were with a wider grip and with slooow grind last reps, so I'm probably at that same point give or take right now

[pezking7p]

I did 225x13 right around Independence Day this year and I had done 225x13 way back in like 2011 or whenever it was.

Forearm still cants inwards visibly at the bottom and there is definitely less pec/anterior delt involvement (by feel), maybe I'll use that grip when it's heavier next week and if it's all great with my pec, widen a little bit more to a new-normal bench width starting next cycle

The two 225x13's were with a wider grip and with slooow grind last reps, so I'm probably at that same point give or take right now

Eh, CGBP is 5-7% less than regular grip. I'm surprised at how little difference there is. Plus a few reps can be made/lost on good/bad days.

[Farley1324]

Back is acting up today. Middle/thoracic, right side, trunk twisting bothers it most. I did deads/squats two days ago and press (no belt)/rows yesterday, then today I whipped around in my car seat twisting my body like that too many times (kids man OMG) and now it's quite annoyed. Was fine yesterday, did feel a little off with a weird movement on one of the DB rows but nothing that was worth noting.

Was considering doing squats/deads tomorrow but at this rate it will be another day...

[jshaw5]

I hate those mid/upper back tweaks. I do that every once in a while, there's just so many different muscles in that area, it's tough to pinpoint what exactly the issue is. It's never been more than just a nuisance for a few days though, so I'll still take that over my lower back problems lol.

I like the plan on bench to go with the narrow grip and slowly move it out.

[Farley1324]

I hate those mid/upper back tweaks. I do that every once in a while, there's just so many different muscles in that area, it's tough to pinpoint what exactly the issue is. It's never been more than just a nuisance for a few days though, so I'll still take that over my lower back problems lol.

I like the plan on bench to go with the narrow grip and slowly move it out.

Definitely.

And there isn't really any question that it's muscular of course so the blood supply/recovery rate is so much better than anything with the discs etc we often get down low

[Farley1324]

Sun Oct 8

Cycle 4 Squat 3x5

Squat
45x10, 135x5, 185x3, 225x3
245x5
295x5
330x5

"I'm not doing jack shit" assistance template

My back was still noticeably bothersome, probably not lifting today would be a fair decision but I want to keep up 4x/week and my schedule was conducive to lifting today so 'jack ****' 3x5 squat and no trap dead assistance seems a fair compromise. It's really the trunk twisting/turning motions (rolling over in bed is the worst) and sitting up that bother it, it did not bother me at all during the session. This felt heavier/harder than I think it should have, but I guess heavy weight is always heavy weight 330 is kind of heavy.

2 scoops Quake @175mg caffeine

[Farley1324]

Future Programming Idea

I will run out the 3 cycles SSL/2 cycles FSL I planned on (so ~4.5 weeks left on that). There will be interruptions soon with travel later this month, moving next month, and Thanksgiving travel, but I'd like to finish that up then do the 7th week protocol of Training Max for reps on each lift, use those results to set the TM going forward, and do a combination of 5x10 BBB (squats, bench) and 5x5 SSL (trap deads, press). I could use the conditioning and volume of 5x10 but don't want to just be doing that every session, it's not heavy enough IMO. Or similar. Something with a lower weight/higher volume supplemental and a higher weight/lower volume supplemental, for each of upper and lower. Or just do BBB 5x10 on everything, make sure TM is low enough, and use jokers to get heavier weights worked in.

[pezking7p]

Thought on you programming idea. When I tried 5x10, the weight ended up light...probably too light to be helpful. Another idea would be to shoot for a set of 8 (or 9, or 10) at RPE of 8, then do 4 more sets with the same weight to RPE 8. So it might go:

315x8
315x8
315x7
315x7
315x6

Keeps volume high, but also makes sure you aren't doing 5x10 with 55% of TM.

[Farley1324]

Mon Oct 9

Cycle 4 Press 3x5

Press / DB Row
45x10 / 90x5
95x5 / 90x5
115x5 / 90x5
135x15 / 100x8 (Rep PR, +1 rep)
155x5 / 100x8

Bench FSL / Chins
135x10 / BWx6
165x10 / BWx6
165x10 / BWx6
165x10 / BWx6

Today AM 220.0. Post workout 221.4. 100mg Teacrine + Kraken. 2 scoops Purple Wraath. 78*, 70% RH. Felt good.

Press rep PR. Totally on a whim, I did the 115 set and was looking back through my journal to see what I should gun for on the 155 if I was to rep it out and suddenly the 135 lb second set sounded good. 13mm belt, Rogue wrap right wrist (135/155 press only).

Bench grip slightly wider, to what I think will be my new full time "Bench" grip. Thumb extended in, end of thumb on smooth/knurl transition. It's maybe 1" narrower per side than what I had been using for regular bench previously.

[pezking7p]

The New Normal.

I see so many guys benching with grips that I say "surely that is a close grip bench?" But it's just their regular grip. I think it makes a very tiny difference.

[IronKrazy]

My back was still noticeably bothersome, probably not lifting today would be a fair decision but I want to keep up 4x/week and my schedule was conducive to lifting today so 'jack ****' 3x5 squat and no trap dead assistance seems a fair compromise. It's really the trunk twisting/turning motions (rolling over in bed is the worst) and sitting up that bother it, it did not bother me at all during the session. This felt heavier/harder than I think it should have, but I guess heavy weight is always heavy weight 330 is kind of heavy.

2 scoops Quake @175mg caffeine

Far take it for what it's worth. My right side oblique muscle tightened up on me from deadlifting most likely. More so toward the back of it. I was having the same symptoms just a few days ago and what I have been doing, including my quads near my knee (the tear drop area) is using a wooden rolling pin to roll myself out. SRS! I leaned over just a little bit threw it behind and rolled out my side really well!

It has been working great! Took like 3 IB's of 800mg each, got lots of hours and woke up today with it gone so I was able to hit my deads today. Also a few days away shouldn't net you any loss in strength, it hasn't for me man. We need to get that out of our mind that an extra 24 will be detrimental to our progress or gains. I was faltering from work and lifting combined, took 3 days off and came back rested AF.