Farlesworth III at your service

[Farley1324]

Wed Dec 19, 'Light'

Front Squat
315x1
335x1 5 lb lifetime PR RPE 9-9.5







That's all I did. Deal to myself, set a legit max weight lifetime PR in a major compound lift, you get to call it a day. I could have done more. I think I had a pretty good shot at 350 lbs if I really wanted to push for it, but I'll save that for another time in the future.

This just 48 hours after back squatting 365 for 13 total reps. oh yeah

[mstatefan91]

Beautiful squat man!

[Farley1324]

Beautiful squat man!

Thanks.

[Farley1324]

Fri Dec 21

Week 10, Medium

Squat
325x5
325x5
325x5
325x5

Bench
230x5
230x5
230x5
230x5

Yesterday AM 220.2. Today AM 222.4. Pre Workout P.P.K.

I had a minor illness come on yesterday. Congestion, sore throat, voice half gone, little bit of cough. Workout felt pretty bleh, lots of work and focus for what shouldn't have been that hard. 5:00 rests on squats, 5-6 minute rests on bench with all reps straight through but whole hting felt bleh. I was in bed for 11 hours last night and sleeping most of it, took NyQuil twice. Have not taken anything since 03:00 though and lifted around 3pm.

[Farley1324]

Sun, Dec 23

Shit happened

Using hindsight and everything learned, here is the story. It read differently when in progress lol

Saturday
Unbeknownst to us, our 3 year old flushed two toys (sea turtle, triceratops) down the toilet.

Sunday, Dec 23rd
Afternoon I dropped a deuce in the toilet, flushed, it was a little weird but the bowl cleared so okay.

7:00 PM: Toilet is flushed but clogs on basically nothing. I plunge, flush + plunge, plunge, nothing. Okay, gonna let that percolate...&$*# wife is screaming at me from the other bathroom, sht water has backed up inches deep in the jacuzzi tub and the shower. Okay, that's bad.

Gets worse. Just then the washing machine drained, the water had nowhere to go, so it displaced the sht water that was backed up in the pipes and added to the tub, added to shower, and overflowed both toilets on the main floor...which have in floor HVAC vents right near them for some reason. I was downstairs looking at the exposed (unfinished basement) pipes when water starting running out the ducts and out from the floor cutouts for the vents, and raining into the basement.

But then, then it really got bad, and it's my own fault. Neighbor came over with a snake, because we actually thought that might accomplish something (we didn't know yet about the toys). Removed the initial problem toilet (which was full of water even after sponging and shop vac-ing out the bowl and tank...which went on floor and through floor to basement) and tried the snake, no go. Thought it was hanging up several feet in, hard. Went downstairs, there's the pipe, there's a cleanout opening right where we think the problem is. Okay, this is where it gets bad and stupid. Since it's like 9PM Sun Dec 23rd and no plumber is coming out right now (we tried everybody), we decide to open that and catch the water with some buckets and cans because the volume of pipe upstream of them is not very much.

But.

We now figure, all of the volume of water in the pipes from the kitchen and washing machine are able to flow over to this cutout, and the main clog is actually way down the main line almost to where everything leaves the house. So, when we open that, lots and lots of sht water comes out. And used TP. Like, the whole deal, with the force of a thousand sun's gravity pushing it out from the washer's water still pending in that pipe.

Literally, had to wait a bit and then look away and wipe my eyes free of sewage water to open them. I'll leave the other details out.

We did get a plumber, the only one of many we tried who would even talk to use, to come out yesterday (Dec 24) morning and auger out the pipe.

We were in the process of failed hand snaking the line when we learned of the toys the day before situation, if I had known that, I would have been less stupid and I would have skipped trying to unclog it ourselves. with the snake, which would have avoided thinking hte obstruction was reachable form the early clearout, which was just ****ing retarded and horrible.

Here is a very very small sample form before we did the clearout thing

Spoiler!

It only got worse from there

I am going to want/need to build a new 8'x8' platform

[Farley1324]

Tue December 25

Week 1, Heavy

Squat
375x1
375x1
375x1
375x1
405x1

Bench
270x1
270x1
270x1
270x1
270x2

Chin-Ups
BWx5
BWx5
BWx5

This was supposed to be done yesterday but with the Sunday night that I had + all the Christmas Eve stuff it just wasn't a good day to force this session in.

The sets were also supposed to be 5 singles, I did a little extra because why not.

I believe I could have tripled the 405 if I wanted, as it happens 405x3 is my 405 lb rep PR, so squats are going smashingly.

[Farley1324]

Thur Dec 27

Week 11, Light

Press
155x1
185x1
200xF
162.5x4
162.5x4
162.5x4
162.5x4
162.5x4

KB Swing
36kg x 29

AM Bodyweight: 221.8. Pre workout, P.P.K.

I just did what I felt like. The Press wasn't there today. For the KB swings, which I need to do a lot more often (will be regularly programmed lift next go-round), I just repped it until my breathing got out of sync then stopped, took video, counted reps on the video did not count while I was going (srs managed to not count)

[Farley1324]

Squat 430 lbs, +5 lb lifetime PR

Bench 290 lbs, +5 lb lifetime PR

[Farley1324]

Thur Jan 3

Week 1, 'Monday'

Heavy Squat
300x6
300x6
300x6
300x6

Medium Press
125x6
125x6
125x6

Chin-Ups / KB Swings
BWx5 / 32kg x15
BWx5 / 32x15
BWx5 / 32x15
BWx5 / 32x15

Yesterday AM 224. Today AM 222.2. Can of C4 pre workout.

I loosened my 13mm lever belt that I've been using for everything today by one notch. It's a little loose, ideally I'd have it between the two settings or on the tighter setting, but since I plan to keep bulking I'd rather move it now than when everything gets that much heavier as I don't want to change variables when heavier. I'll just have to grow into it.

4:00 rest on squats, belted of course. Worked up a sweat. I'm not used to volume after so many weeks ramping to end the last program.

2:30 rest for press, no belt.

The chins and KB swings were done with 3 minutes between press sets, and the swings done during those 3 minutes. My watch reported a heart rate of 172 BPM immediately after the last set of swings

[Farley1324]

The new program is another 3x/week full body by Andy Baker and with my selections and tweaks looks more or less like this

I used a squat 1RM of 430, Bench 1RM of 290, and Press 1RM of 190 to as the base for calculating the workset weights. I will be conservative with deadlift when it comes around, and stay conservative. It's a supplemental lift at the moment, not a main. Base program has deads on Monday as well, but there is an option available for subbing in chins as well as reducing dead volume on Friday so I took that

Garage Gym Warrior 12 week HLM

Monday
Heavy Squat
Medium Press
Chin-Ups 20-50 total reps / KB Swings

Wednesday
Light Squat
Bench Press
Barbell Rows / BB Curls

Friday
Medium Squat
Heavy Press
'Heavy' Deadlift
DB Rows 3 sets / LTE 3x10-15 / BB Curls 3x8-12


Squat and Press are the main lifts on which it runs three 3 week cycles of sets of 6, 5, 4, repeat heavier three times = 9 weeks, then a few weeks peaking for another max attempt.

[Farley1324]

Sun Jan 6

Week 1, "Wed"

Light Squat
260x6
260x6

Bench
205x6
205x6
205x6
205x6

BB Row
185x8
165x8
165x8
165x8

Yesterday AM 223.6. Today AM 224.6. Can of C4 pre. 66*F.

Squat: 13mm lever, no knee sleeves (felt weird AF), 1:00 rest
Bench: Light wrap right wrist, 4:00 rest, smooth.
BB Row: Calls for strict form, 185 was too heavy for that, 4-5' rest, no belt.

[Farley1324]

Tue Jan 8

Week 1, "Friday"

Medium Squat
280x6
280x6
280x6
280x6

Heavy Press
135x6
135x6
135x6
135x6

Deadlift
275x6

Chin-Ups
BWx8

Today AM 224.0. Pre workout P.P.K.

13mm lever belt all. 4:00 rests Squat, 3:00 rests Press.

These were my first deadlifts since tweaking my back with them a few weeks ago. I picked a weight that seemed like it would be relatively easy and low stress. Checking now, if I used a 1RM of 390 and followed the program the 275x6 is what I would have done, so it actually wasn't that much lighter than whatever I would have done had I made up an estimated 1RM to work from.

[Plateauplower]

Getting strong Farley, I miss that. I got really lean last summer and sacrificed some strength to do it. I haven't "bulked" since, I like being lean, but I miss putting up bigger numbers. I'm not sure I've got a 405 single for a squat in me anymore, 365 for low reps is about RPE 10 now. Keep the numbers climbing, injury free, fun stuff.

Bathroom story sounds absolutely awful. FWIW at least you got sprayed with your own family's $hit, better than other peoples I guess, so there's that...

[Farley1324]

Getting strong Farley, I miss that. I got really lean last summer and sacrificed some strength to do it. I haven't "bulked" since, I like being lean, but I miss putting up bigger numbers. I'm not sure I've got a 405 single for a squat in me anymore, 365 for low reps is about RPE 10 now. Keep the numbers climbing, injury free, fun stuff.

Bathroom story sounds absolutely awful. FWIW at least you got sprayed with your own family's $hit, better than other peoples I guess, so there's that...

Yeah... As a kid our basement backed up with communal sewage...that sucks.

Insurance laid out $7k. Had to tear up some of the hardwood and need to replace some ductwork and basement-ceiling insulation plus refinish all of the hardwood so it matches (that will be a pita it's 950 sq ft of hardwood and everything needs moved and then we basically can't be in the house during)

I plan to bulk where I have never bulked before. I'm pushing close to a lifetime bodyweight PR at 224 as we speak, I intend to add to my squat and bench PRs with this 12 week run plus get a press PR. Then I may cut a little... But I'm still a reformed cross country runner who wants to be big and strong (and as a natty I know I can't be big, strong, and lean)

[Plateauplower]

Yeah... As a kid our basement backed up with communal sewage...that sucks.

Insurance laid out $7k. Had to tear up some of the hardwood and need to replace some ductwork and basement-ceiling insulation plus refinish all of the hardwood so it matches (that will be a pita it's 950 sq ft of hardwood and everything needs moved and then we basically can't be in the house during)

I plan to bulk where I have never bulked before. I'm pushing close to a lifetime bodyweight PR at 224 as we speak, I intend to add to my squat and bench PRs with this 12 week run plus get a press PR. Then I may cut a little... But I'm still a reformed cross country runner who wants to be big and strong (and as a natty I know I can't be big, strong, and lean)

I'd probably pocket the check, clean everything with a bleach and water solution and call it good enough . I sometimes wish I had a basement, but Chicago area being prone to back-ups/storm water flooding, I see a lot of people's stuff out on the curb when we get a big storm event and their basements flood.

Yea its hard to be lean and look "big" in a shirt natty. Pretty much had downsized my entire wardrobe, still obvious I lift in a shirt, but not nearly as big as I can look around 200-205 (5'8"). Its worth it though to me, cause I look a lot bigger shirtless when I'm filled out. The bad thing is its pretty much constant dieting to stay lean, and I run my carbs low for satiation, so I'm usually pretty flat. The strength thing when lean is not happening, at least not for me. I am a much stronger, even on a lb/lb basis, carrying some extra fat, and don't feel as prone to injury either with some extra bodyweight...

[Farley1324]

I'd probably pocket the check, clean everything with a bleach and water solution and call it good enough . I sometimes wish I had a basement, but Chicago area being prone to back-ups/storm water flooding, I see a lot of people's stuff out on the curb when we get a big storm event and their basements flood.

Yea its hard to be lean and look "big" in a shirt natty. Pretty much had downsized my entire wardrobe, still obvious I lift in a shirt, but not nearly as big as I can look around 200-205 (5'8"). Its worth it though to me, cause I look a lot bigger shirtless when I'm filled out. The bad thing is its pretty much constant dieting to stay lean, and I run my carbs low for satiation, so I'm usually pretty flat. The strength thing when lean is not happening, at least not for me. I am a much stronger, even on a lb/lb basis, carrying some extra fat, and don't feel as prone to injury either with some extra bodyweight...

If all goes according to plan we'll get the entire 950 aq ft refinished (it's 2002 original and looks pretty bad, we've been here a year) which is a big improvement, and have four figures leftover.

Yeah the extra fat certainly helps with strength/that extra muscle that's hidden under it lol. But then you want to keep the shirt on... Give and take

[Farley1324]

Fri, Jan 11

Week 2, "Monday"

Heavy Squat
325x5
325x5
325x5
325x5

Medium Press
135x5
135x5
135x5

Chin-Ups
BWx6
BWx6
BWx6
BWx6

KB Swings
2x20kg x 20 reps
2x20kg x 20 reps

Wed AM 224.8. Thur AM 225.0. Today AM 225.4. Kraken pre workout. 63*F. Fade Out last night

Squat: 13mm lever, 5:00 rest, hard (I could have done a fifth set of 5 but still, hard), the spot on my left thigh I've been feeling was there again, it did diminish as the worksets went on (means I didn't warm up enough), but I'm feeling a little run down. I maybe should have taken a legit full deload week between these programs instead of just an extra day or two of rest...

Press no belt, 2:00 rest, strong as it should be.

Chin-Ups, 4:00 rest, got some biceps pump, kept pretty strict form through the end.

KB Swings: First time swinging two KB's together. 2:00 rest. That got my huffing and puffing. I should do more volume than that but, well, lol. I should do a set or two more days of the week, get the frequency up...

[Farley1324]

The 2nd of 4 squat sets

[Farley1324]

Sun Jan 13

Week 2, "Wednesday"

Light Squat
280x5
280x5

Bench
217.5 x5
217.5 x5
217.5 x5
217.5 x5

BB Rows
175x6
175x6
175x6
175x6

Squat 13mm lever belt, 90 second rest. Felt the spot on my left quad and mid-low left back get a bit tight again but not bad and went away soon.

Bench 3 minutes rest, no wrist wraps and felt 'loose' as a result but not particularly heavy so no big deal.

Still figuring out where I stand on barbell rows as I haven't done them for so long.

Velcro belt and 3 minute rests for rows, form is pretty strict with minimal back/PC involvement.

[Farley1324]

Tue Jan 15

Week 2, "Friday"

Heavy Press
145x12
145x8

Medium Squat
300x5
300x5
300x5

Easy Deadlift
295x6

Yesterday AM 226.4. Today AM 225.6. Pre workout PPK. Intra Super Carb

Press was supposed to be 4x5 with 142.5 but I decided that just isn't enough for a heavy press day, when I'm only benching once a week...so I upped it a tad to 145. Then somebody in the press thread posted 145x12 today so you know, I had to match that. Got the same total volume of 20 reps that was programmed at just 2.5 lbs heavier, but in 2 sets vs 4 sets.

Did not want to do the squats. Dicked around and took forever, like 5-6 minute rests after a slow warmup. They weren't even that hard, but, well, 300 lbs is still 300 lbs and I did not feel like it.

Deads went very smoothly, as they should have.

I then ran out of time without doing the chin-ups and optionally LTE and curls. Maybe later today I'll do some chins.

[mstatefan91]

Do you have a link to this Andy Baker program or did you purchase it?

[Farley1324]

Do you have a link to this Andy Baker program or did you purchase it?

Purchased both, each was like $20 or $25, but the principles are all free on his blog there's nothing special about it as these have beena round for awhile, people like me just like to sometimes run a program with precise to the single % weights all laid out (even though I don't follow all of them lol)

This is a jumping off point

https://www.andybaker.com/structurin...dium-programs/

[ECGordyn]

Then somebody in the press thread posted 145x12 today so you know, I had to match that.

Glad that was motivating, boss.
Strong lifts in here.

[Farley1324]

Glad that was motivating, boss.
Strong lifts in here.

Thanks.

lol

It was just too perfect. I had 142.5 penciled in but was thinking...that's not enough, let's just do 145...then you posted that not long before and it seemed just about right.

[Farley1324]

Fri, Jan 18

Week 3, "Monday"

Heavy Squat
345x4
345x4
345x4
345x4

Close Grip Bench
205x8
205x8

Chin-Ups
BWx6
BWx6
BWx6
BWx6
BWx6

KB Swings
2x24kg x10 reps
2x24kg x10 reps
2x20kg x10 reps

Wed Am 226.0. Thur Am 226.0. Today AM 225.8. Pre workout Kraken. Intra workout 2x Super Carb.

Squats: 13mm lever belt. 5:00 rest. Heavy, but manageable and pretty smooth.

I decided to take the option of bench focus, and am going to do CGBP instead of "Medium Press" on Day 1. I'm making up the sets and reps, not doing too much yet since it was only supposed to be 3x4 of Press at 145 if I did the Press focus template.

KB Swings: I kind of wimped out doing heavy and not beautiful weight for lower reps, I should be doing more reps and shorter rest for my 'cardio'.





106 lbs

[mstatefan91]

What's the end goal for this program? Any PR's you shooting for?

Also, did all of the training logs just kind of die out??

[Farley1324]

What's the end goal for this program? Any PR's you shooting for?

Also, did all of the training logs just kind of die out??

The logs of the guys I followed actively back in the day have kind of faded away, many of the posters I used to follow don't post any more, if that's what you mean. I don't do a good job of going out and finding other journals to follow and am usually uninterested in journals unless I know how the program works already...which isn't helpful for learning lol

I want to squat 455, bench 300-315, and press 200-205. If I avoid setbacks through the remaining ~10 weeks I think this is feasible.

[Farley1324]

Sun, Jan 20

Week 3, "Wednesday"

Light Squat
300x4
300x4

Heavy Bench
232.5 x4
232.5 x4
232.5 x4
232.5 x4

BB Row
185x4
185x4
185x4
185x6

Chin-Ups
BWx5
BWx5
BWx5

Yesterday Am 225.4. Today AM 227.0. Bang pre workout, Super Carb intra. 64*F

Squat 13mm lever, 1:00 rest. That spot lower left mid back tight and uncomfortable until about the worksets of bench then gone

Bench heavy but straight through the reps, Rogue wrap right wrist, 3:30 rests.

Rows fairly strict, bar to lower sternum, velcro belt, 3:00 rest

Chins on 3:00 rest for some more pulling volume

[mstatefan91]

Picked up Andy Baker's version of Texas Method yesterday. I like the cyclical approach to it. Hopefully won't be as stale as the TM I normally run. Spent a couple of hours putting together a spread sheet for it.

[Farley1324]

Picked up Andy Baker's version of Texas Method yesterday. I like the cyclical approach to it. Hopefully won't be as stale as the TM I normally run. Spent a couple of hours putting together a spread sheet for it.

Sounds good.

I have now purchased the classic HLM (what I just ran for the last maxes/PRs), the garage gym warrior (this HLM now), and the KSC Texas Method, which I opted not to run in favor of the HLM after starting a thread on the topic in the programs section here.

First time I've paid for any programs. What's $20-$25 even if you only use it once for a few months compared to pretty much any other hobby or interest costs let alone gym memberships or equipment or supps?