Farlesworth III at your service

[Farley1324]

Mon Jan 15

Cycle 2 Press 5/3/1

Press / DB Rows
45x10 / 90x3
95x5 / 90x3

135x5 / 90x3
135x3 / 90x3 (oops)
160x5 / 90x6 @8.5

135x5 / 90x5
135x5 / 90x5
135x5 / 90x5
135x5 / 90x5
135x5 / 90x5
135x5 / 90x5
135x5 / 90x5
135x5 / 90x5
135x5 / 90x5
135x5 / 90x5

Scale: 218-219.8. Dymatize Pre. 2s Super Carb. 60*F.

13mm lever and APS wrist wrap 160. RPE ~8.5. Last cycle was 160x4 at higher RPE. Velcro belt for the 10x5.

The first set and the 10x5 were supposed to be 130 lbs but why do 130 when you can do 135? 3:00-3:15 between press sets with 135.

[mstatefan91]

Is this crossfit?

That looks fun and painful

[Farley1324]

Is this crossfit?

That looks fun and painful

I did crossfit for 'real' for awhile once. Never again. The squat for 20 reps several days ago was up there though lol


This is Boring But Strong assistance. It's basically First Set Last 10x5. Just doing it for deads (with trap bar for BBS) and Press. Doing 5x10 BBB for bench/squat

[Farley1324]

Wed Jan 17

Cycle 2 Deadlift 5/3/1

Deadlift
135x10
225x5

265x5
300x3
335x1

385x1
410x1 PR

Trap Bar
265x5
265x5
265x5
265x5
265x5

Yesterday AM 19.2. 13mm lever belt, 28mm Euro bar, alternate grip. 59*F. Total War pre, Supercarb intra.

The 410 RPE was 9 or so, probably a tad bit lower RPE than the two times I did 405. Maybe about the same. But not higher so a legit "5 lb" PR on deadlift. lol, 5 lbs. Hey, herniated L5-S1 and all, I'll take it anytime

[MyEgoProblem]

Loving these pain free, no injury deadlift pr's for your back Bro!

[Farley1324]

Loving these pain free, no injury deadlift pr's for your back Bro!

Thanks.

[MyEgoProblem]

Thanks.

Didlift is life...

[mstatefan91]

Nice PR man! Also, I'm way behind.. You must have moved.. how's that going?

[Farley1324]

Nice PR man! Also, I'm way behind.. You must have moved.. how's that going?

Moved in November during my 1 month of no lifting or nutrition. It's going well.

[Farley1324]

Fri Jan 19

Cycle 3 Bench 3x3

Bench/ Chins
45x10 / BWx3
95x10 / BWx3
135x5 / BWx3

170x3 / BWx3
195x3 / BWx3
220x10 / BWx3

150x10 / BWx3
150x10 / BWx3
150x10 / BWx3
150x10 / BWx3
150x10 / BWx5

Yesterday AM 219.2. God of War Black 1 scoop (first time using this or Amp-Citrate). 2s Super Carb. 60*F.

Last cycle 12/24 did 215x10, today's 220x10 RPE 8.5 . 3:00 rest between 150 lb sets.

Got a significant headache after that 220 set, I really should get a mouthguard because I know I clench the farck out of my jaw sometimes, and I also changed the lines on the platform so I will put the bench farther into the rack, sometimes like today I end up with the back edge of the bench on the lower part of the back of my head and I'm sure I mash my head into it on sets like that. Headache got better as I continued and was careful of those things (and used lighter weight)

[jshaw5]

Nice job on that deadlift PR man. It gives me hope that I will be able to get back to my old PR's despite my injury history, though you were probably smarter about taking off a lot more time than I lol.

I'm sure I missed some pictures, but the gym in the new house looks pretty sweet from the pics. Is that in the basement? How high are those ceilings?

[Farley1324]

Nice job on that deadlift PR man. It gives me hope that I will be able to get back to my old PR's despite my injury history, though you were probably smarter about taking off a lot more time than I lol.

I'm sure I missed some pictures, but the gym in the new house looks pretty sweet from the pics. Is that in the basement? How high are those ceilings?

Thanks. Basement. 12 foot ceilings.

I didn't really deadlift for years.

[jshaw5]

That's awesome. Are 12 foot ceilings in the basement normal for your area? I don't think I've ever seen that, all the basements around here seem to be no more than 8 feet.

Yeah I remember seeing your struggles with your back injuries and deadlifts, so it's awesome to see you making good progress on them now.

[Farley1324]

That's awesome. Are 12 foot ceilings in the basement normal for your area? I don't think I've ever seen that, all the basements around here seem to be no more than 8 feet.

Yeah I remember seeing your struggles with your back injuries and deadlifts, so it's awesome to see you making good progress on them now.

Not normal. When we looked at the house online we thought the ceilings looked tall enough (8' 4" minimum required), I said I hope they are as tall as they look bet they're like 9 feet...when we got here and walked downstairs "holy ****". The basement is more square feet than the entirety of our old house, too.

[Farley1324]

Tue Jan 23

Cycle 3 Squat 3x3

Squat
45x10
135x5
185x3
225x3

260x3
295x3
335x7

190x10
190x10
190x10
190x10
190x10

Sun AM 220. Today AM 220.2. Total War pre. Super Carb 2x intra. . Starting a cut as of yesterday. Nothing too fast, I'm ballparking about 2,600 calories for now to see what happens.

13mm lever belt. Last cycle included 325x7 and 340x6, so I made my goal 335x7 and hit it RPE @8.5-9.

4-5' rest on the 190. Meant to rest 4' as I have before but kept getting distracted. I rifled through the reps for each set.

[pezking7p]

Still the deepest squats on the planet lol.

[Farley1324]

Wed Jan 24

Cycle 3 Press 3x3

Press / DB Row
45x10 / 90x5
95x5 / 90x5

125x3 / 90x5
140x3 / 100x5
160x7 / 100x6

125x5 / 100x5
125x5 / 100x5
125x5 / 100x5
125x5 / 100x5
125x5 / 100x5

Today AM 219.0. Post workout 220.0. Dymatize Pre. 60*F.

Last cycle included 155x7 on 12/28 and 160x5 on 1/15, I made my goal for today 6 reps and got 7 pretty smooth, I could have had 8. RPE ~8.5. 13mm lever belt and APT wrist wrap 140 and 160 only. 3:00 between 125lb press sets, bo belt or wrap for the FSL. Since I'm reducing calories I think I'll do First Set Last 5x5 instead of Boring But Strong now.

[Farley1324]

Monday Jan 29

Cycle 3 Bench 3x5

Bench / Chin-Ups
45x20 / BWx3
95x10 / BWx3
135x5 / BWx3

160x5 / BWx3
185x5 / BWx3
210x5 / BWx3

255x1
275x1 / BWx5 @9+

150x10 / BWx3
150x10 / BWx3
150x10 / BWx3
150x10 / BWx5
150x20 / BWx5

Today AM 220.0. Total War Pre. 62*F.

Took 4 consecutive days off. Didn't mean to, should have lifted on Friday. Traveled out of state Sat/Sun. Skipped the deadlift day I was supposed to do next because I wanted to do upper body and because the travel (seated in cars and airplates and sleeping in a **** hotel bed) has my back a little worn out.

APT wrist rap right wrist 220+

[MyEgoProblem]

Fast press dude!

What's ur ratio of tng to pause atm?

[Farley1324]

Fast press dude!

What's ur ratio of tng to pause atm?

I don't ever do paused bench. Just press.

The most bench variation I get is bringing my grip in a little sometimes. My left pec felt a little extra fatigued during the session today so I went to a quasi CGBP grip for the last two sets at 150 for example (the grip width I used when coming back from that left pec irritation last year)

[Farley1324]

Wed Jan 31

Cycle 3 Squat 3x5

Squat
45x10
135x5
185x3
225x3

240x5
280x5
315x8 (@8)

315x5
315x5

Yesterday AM 218.0. Today AM 219.6. Dymatize Pre. 59*F. 13mm lever belt, long rests, solid work but not overly difficult. 8 days since last lower body (squats last week Tue)

I definitely could have done 10+ reps with 315, but the above seems about right for now

[Farley1324]

Fri Feb 2

Cycle 3 Press 3x5

Press / DB Rows
45x10 / 90x5
95x5 / 90x5

115x5 / 90x5
135x5 / 90x5
150x10 / 100x5 (PR?)

115x5 / 100x5
115x5 / 90x6
115x5 / 90x6
115x5 / 90x6
115x5 / 90x6
115x5 / 90x6
115x5 / 90x6
115x5 / 90x6
115x5 / 90x6
115x5 / 90x6

Yesterday AM 218.0. Today AM 219.6. Dymatize Pre.

That might be a 10 rep PR. I'm not sure, I haven't yet found where I did it before. I have done 155x9 so there's nothing huge about this, but it might well be a 10 rep PR.

13mm lever, APR wrist wrap, both at 150 only. 3-3.5 minutes between 115 lb sets.

[Farley1324]

Mon Feb 5

Deadlift 3x5 3x3

Deadlift
135x5
225x5

250x3
290x3
325x3

365x5 (@8.5)

Pre Workout BW 220.0. Dymatize Pre. 13mm lever, 28mm Euro, Alt grip.

I haven't really felt like squatting/pulling lately, overall lifting motivation is just down (it's cyclical + I'm spending more time and energy on guns at the moment) but I'll be damned if I just stop and detrain the way I have several times in the past.

This was scheduled to be 3x5 but I completely skipped the deadlift 3x3 last training week (and skipped all the additional stuff today...) so I used 3x3 weights + a joker

[Farley1324]

Wed Feb 7

Cycle 3 Bench 5/3/1 5/3/3?

Bench / Chin-Ups
45x20 / BWx3
135x10 / BWx3

185x3 / BWx3
210x3 / BWx3
225x11 / BWx4

160x10 / BWx4
160x10 / BWx4
160x10 / BWx4
160x10 / BWx4
160x10 / BWx4
- / BWx4


220.0 lbs BW after workout and shake/shower. 1.1 scoops God of War Black pre workout. I wrote down the numbers for 5/3/1 day as I should have, then I thought I was doing 3x3 for some reason, got all messed up, opted for a 225 rep max as the big set (should have been 235 for 1+). On 1/19 I did 220x10 and before that I did a couple 215x10. So, progress for sure.

4:00 rest between 10 rep sets. ATP wrist wrap right wrist all 3 main sets

[pezking7p]

just about ready for the combine Farley. Pretty much back to PR strength? Or did you hit 230x11 before?

[Farley1324]

just about ready for the combine Farley. Pretty much back to PR strength? Or did you hit 230x11 before?

I've done 225x13 twice. Once years ago, and then over the July 4 holiday at a YMCA by my parent's last year.

I only got 225x8 or so around combine time last year though, if I recall correctly

[Cheap5.0]

That video angle, gave me a strong creeper vibe lol.

Good work Farls, I am thinking you and I (you too pez) need to discuss my future programming (aka I am starting to consider my other options).

[Farley1324]

That video angle, gave me a strong creeper vibe lol.

Good work Farls, I am thinking you and I (you too pez) need to discuss my future programming (aka I am starting to consider my other options).

lol yeah it could do that

I really need to lift. I slacked off again last week, was busy all day Saturday, and got sick on Sunday. Now I have stuff to go to during my lifting time today (mostly over being sick I think), will try to get some in tonight

[Cheap5.0]

lol yeah it could do that

I really need to lift. I slacked off again last week, was busy all day Saturday, and got sick on Sunday. Now I have stuff to go to during my lifting time today (mostly over being sick I think), will try to get some in tonight

Right there with ya. Mild illness here as well, although the most mild I have had this whole season. I am getting a heater installed today, once they leave and my gym area is cleared up I might be able to squeeze in a sesh. Good luck in your search for time!

[Farley1324]

Wed Feb 14

Cycle 3 Press 5/3/1

Press / DB Row
45x10 / 90x3
95x5 / 90x3

135x5 / 100x5
150x3 / 100x5
165x6 / 100x5

110x10 / 100x5
110x10 / 100x5
110x10 / 100x5
110x10 / 100x5
110x10 / 100x5

Friday AM 220.0 (lol who was tracking). Total War pre.

13mm lever belt and APT wrap right wrist 135+. Wrap both wrists 165. RPE 9ish.

Still sick. More sick this morning than I was yesterday actually. But it's a cold/congestion thing not a flu thing (knock on wood) so the stims in the pre cleared it up pretty well for long enough.

I'd normally do BBS here but didn't have time to get 10 sets of supplemental in. Rogue wrap right wrist, no belt, for BBB. 4:00 between those press sets.

I'm still lacking BIG TIME. last session was bench last week Wed and haven't squat for 2 weeks. I suck