FF's Log .1

  • Thread starter imported_fearfactory
  • Start date
7-25-08 (last Friday)

Squats
1x5x225
1x5x330 (super hard)
2x3x330 (last triple felt "in the groove")
1x1x370 (+10# PR)

Bench
1x5x225
2x5x245

- had to truncate the workout, left town @ 8am for the weekend (went canoeing)
_

Tuesday 7-29 (today)

Bench
1x5x225
1x5x245
1x1x275
1x1x300 (+20# PR, goal achieved)

Squats
1x5x225
5x5x275

Pullups
5x3xbw

Incline Situps
5x10xbw
 
Man FF, you just keep getting stronger and stronger. Really superb squatting and benching. Congrats.
cool.gif
 
Fantastic squat and bench result, Fear. You'll blast past my squat PR in a week or so at this rate.

I picked up 275 last night and thought, "How on earth is Fear cleaning this baby?!" I can see you getting a 1200 total really soon for the big three lifts.

What's your body weight right now?
 
I weigh 246.5 ....pretty much holding stable at this weight. I am having to force myself to eat though.

1200 is a definite goal before year's end. I have conclusively decided to start the madcow/starr advanced 5x5 next week.

the 5x5 calls for me to squat 345 for 5 reps in week 4. that would be a +15# PR for me and I think that's too quick for week 4. but, the program transitions into a "deloading and intensification phase" which drops volume and continues linear progression....so I hope it works out well.

I feel that I've been holding myself back a bit in squats and now is the time to make a push for 400. but...I really think that deads are going to be the holdup w/ regard to my making 1200.
 
weight has dropped to 239, which is 7.5# over the last four days. I've been working like a dog. it's brutally hot out & have been cramping something fierce (despite taking potassium pills and consuming plenty of water).

Dew points near here reached as high as 81 degrees last night! I'm in KS! Miami doesn't even get dew points like that! jeez, 100% humidity is ridiculous.

night of the 31st, I had trouble washing the armpits due to forearm cramps and that was after an hour of resting in the evening shade. school has started which effectively ends working outside in the heat though, so problem is solved there.

for the school year, I'll be attending from 8a-4p M-F which presents a time issue.

still planning on the advanced 5x5 starting next week. trying to figure out my schedule. I need 3 days a week. I can do Sunday and Friday evening w/ no stress. I think I'm going to have to man up and lift on Tues or Weds AM, I just wish I could trust that my lazy arse won't slough off the AM session...
 
8-4-08

Loading/Volume Phase
Week 1 Day 1
Squat 5 244
5 244
5 244
5 244
5 244
Bench 5 149
5 161
5 172
5 184
5 196
Clean 5 137
5 148
5 158
5 169
5 180
Assistance:
2 Sets of Good Mornings- just the bar. 1st time doing these & my hamstrings are sore!

4 Sets of 10 Weighted incline Situps - bw+10
 
+250lb bw!  You are getting heeoooge! I'll await the crazy squat and dead numbers that I know will follow soon enough.  
cool.gif
 
<div>
(Lol @ Aug. 05 2008,6:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">+250lb bw!  You are getting heeoooge! I'll await the crazy squat and dead numbers that I know will follow soon enough.  
cool.gif
</div>
I is the fat. that's ok though, I'm alright with it.
 
Loading/Volume Phase
Week 1 Day 2


Squat 5 220
5 220
5 220
5 220
5 220

Deadlift 5 300
5 300
5 300
5 300
5 300

OHP 5 126
5 126
5 126
5 126
5 126

assistance:
8x3 pullups
3x10xbw incline situps

notes:
my hammies are STILL sore from Monday's Good Mornings (only used a naked bar)
 
<div>
(fearfactory @ Aug. 05 2008,6:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">this is crazy... 3 days later and I weigh 251.5!</div>
HST 250 Club +1

That's some heavy fluctuations... 239 to 251! I imagine you weigh somewhere in the mid 240's.
 
I like your selection in programs. That should be a great fit for you, you beast. The advanced version has you progressing to some pretty heavy weight fairly quickly if I recall. I can't wait to see how this works for you. Good luck ff. Oh yeah, I echo Lol in post 463 when I was deadlifting 275 with a DOH grip I was thinking the same thing,&quot; ff is cleanin' this&quot;. Friggin' awesome man!!
 
<div>
(fearfactory @ Jul. 29 2008,3:43)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
Squats
1x1x370 (+10# PR)

Bench
1x1x300 (+20# PR, goal achieved)</div>
Most excellent!!

als1tg.gif
 
<div>
(BAX67 @ Aug. 07 2008,10:02)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The advanced version has you progressing to some pretty heavy weight fairly quickly if I recall.</div>
true. I expect to set rep max PR's in week 4 (5's) and again in week 9 (3's) for squats, bench and deads.

pretty aggressive, but not so far over the top that I think I can't make it.

in my humble opinion, work sets of 5 reps w/ ~80% of 1RM is ideal for strength training. that's the main reason I hesitated to go w/ a 5x5 again. the other reason is that the volume is pretty low overall (many days I'm squatting 5,000 or less in overall poundage) and I believe I respond better with higher volume.

looking at different programs, I felt that this gave me the best opportunity to perform the lifts I prefer (squat, bench, dead, OHP, clean) on a weekly basis. I just feel it's a balanced program that works. additionally, some of the other programs involve more assistance work (deadlift to knees, etc) that I'm not yet advanced enough to fully benefit from. just my opinion.

my current intentions are to run strength based programs w/ HST cycles sandwiched in between. in my opinion, varying rep schemes is necessary and ideal for linear progress.
 
Loading Volume Phase week 1 day 3 (done 8-8-08 on commercial breaks while watching opening ceremonies)

Squat 5 201
5 216
5 232
5 248
5 264
Bench 5 181
5 181
5 181
5 181
5 181
Clean 5 167
5 167
5 167
5 167
5 167

Assistance
3 Sets of Barbell Curls 95# x 8 reps
3 Sets of close grip bench 155 x 8 reps
 
<div>
(colby2152 @ Aug. 07 2008,6:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">That's some heavy fluctuations... 239 to 251!  I imagine you weigh somewhere in the mid 240's.</div>
238 today. I've never had fluctuations like this...but I've also never done a full-time internship, been married, worked two jobs, maintained/improved two houses w/ one on the market, lifted weights and attended classes....


that said, you're right. my weight had been pretty stable at 246.5 for months.
 
Loading/Volume Phase  week 2 day 1 (w/o done on 8-11)

Squat 5 275
5 275
5 275
5 275
5 275

Bench 5 170
5 180
5 195
5 205
5 220

Clean 5 155
5 165
5 180
5 190
5 205


assistance
3x10xbw+10 incline situps
1x3xbw pullups (only 1 set, elbows hurt)
good mornings - forgot to do these, thought I was supposed to do pullups!  I'll get them tonight.
 
week 2 day 2

Squat
5x245
5x245
5x245
5x245
5x245

Deadlift
5x335
5x335
5x335
5x335
5x335

OHP
5x140
5x140
5x140
5x140
5x140

assistance
8x3xbw pullups
3x10xbw incline situps

notes-
I did not do my GM's last night.  Finished the deads and squats within 30 minutes.
 
<div>
(fearfactory @ Aug. 12 2008,6:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> I've never had fluctuations like this...but I've also never done a full-time internship, been married, worked two jobs, maintained/improved two houses w/ one on the market, lifted weights and attended classes....


that said, you're right.  my weight had been pretty stable at 246.5 for months.</div>
Okay, now I see why you cut the grass, fold laundry, fix lunch, pour concrete, etc. etc between sets. That's serious busy. It's great you find the time to squeeze in your workouts.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I've never had fluctuations like this...but I've also never done a full-time internship, been married, worked two jobs, maintained/improved two houses w/ one on the market, lifted weights and attended classes....

</div>

How do you do it? I am married, work about 50 hours per week, am maintaining/improving a house to put it up on market, studying for two actuarial exams this fall in addition to my regular life duties. Working out sometimes falls on the back burner since there is so much to take care of.
 
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