Medically Diagnosed with a Well Developed Appearance

A place to track your progress, or lack thereof

Moderator: Chebass88

Post Reply
User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

Medically Diagnosed with a Well Developed Appearance

#1

Post by Allentown » Fri Sep 15, 2017 9:05 am

Thread in which I track the training/eggs are sides/BS surrounding that stuff.

Potentially relevant information:
DOB: '83
Height: 6'2
Weight: 235 (Sep 2017)
Collegiate club fencer '05-'06
Occasional rock/ice climber
Crossfit '11-'13
Various '14-
Meet PRs
Squat: 193 @ 108bw on Oct 2016
Press: 74 @ 108bw on Oct 2016
Deadlift: 265 @ 108bw on Oct 2016

Gym PRs
Squat 1rm:
Squat 5rm: 410 12/13/16
FS 1rm: 345 2/9/17
FS 5rm: 305 1/31/17
Press 1rm:
Press 5rm: 162.5 2/8/17
Bench 1rm: 255 8/14/19 260 3/2/21
Bench 5rm: 225 4/6/17
PU rm: 13 7/2/21
Weighted chin 1rm: 2 big & 2 small chains (~56lbs)
DL 1rm:
DL 5rm: 435 6/2/17
40y Farmer PR: 360 (handles 20lbs each) 10/20/17
40y prowler PR: 320 (E-Series Prowler, 70lbs)
Mile run: 8:58.3 10/9/17
Last edited by Allentown on Sun Jul 11, 2021 3:45 am, edited 27 times in total.

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

Goals

#2

Post by Allentown » Fri Sep 15, 2017 9:09 am

Goals
Short term:
Squat & DL with no/manageable pain
<9min mile Done! Oct 9, 2017

Medium term:
440 squat
600 DL
275 Bench
185 press

Long term:
185lb 40y Farmer (400lbs total) Done! Oct 20, 2017
500lb squat in competition
315 Bench
650 DL
CoC #3
Last edited by Allentown on Wed Nov 08, 2017 11:30 am, edited 4 times in total.

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

Programming History

#3

Post by Allentown » Fri Sep 15, 2017 11:52 am

Programming (current in bold, history in italics)
Sep 2017- current
6 session rotation
Overwarmup + Volume (80%) Bench
5x4 Front Squat, DL based on feel
Conditioning
Bench assistance (press, DB bench, dips, etc)
5x4 Front Squat, DL based on feel
Conditioning
Get in a session whenever possible. Hurt my back in August warming up DL, found FS to feel alright. Sleep has been bad thanks to a family addition for 6mo. Tired of being fat & weak & out of shape, so I am trying to fix one or two of those.


Diet (current in bold, history in italics)
Mostly unrestricted. Eating smaller meals, trying to get my 3g Leucine every 3-4 hours
Bowl of cereal/B&E/scoop P @ 6-7
Fruit and snack bar @ 10
Lunch @ 11:30-12:30
BCAA @ 3
Dinner @ 6-8ish, recently two smaller meal sessions due to time restrictions
Last edited by Allentown on Mon Sep 18, 2017 5:34 am, edited 1 time in total.

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

#4

Post by Allentown » Fri Sep 15, 2017 5:12 pm

Conditioning Sep 15
Prowler
160x40y x8
Farmer carry
125x40y x8

This took 30min. For those that missed the last week of misery on my old log at that other site, I've been fighting a cold that lead to a double ear infection for a week now, so sleep hasn't been fantastic (between the little guy waking me up with his coughing, my own coughing, the medical cocktail I am on giving me dry mouth, my inability to hear making me nervous I will sleep through my alarm [again] while the wife and kid just silently curse me...), and the remaining congestion is not condusive to HIIT. Crossfit guy (Greg) was back to alternate reps with me, and after round 4 I made him go back to back so I could get a bit extra rest. Still, I finished.
Last edited by Allentown on Wed Sep 20, 2017 5:57 am, edited 3 times in total.

User avatar
broseph
High Fiber
Posts: 4895
Joined: Sun Sep 17, 2017 6:11 am
Location: West Michigan
Age: 41

Re: Allent's log of nerdery, beer, and fatherhood. No traini

#5

Post by broseph » Sun Sep 17, 2017 6:51 am

I wondered what your actual programming looked like. It seemed like just a bunch of cardio, benching, and front squatting. Now I see it really is just a bunch of cardio, benching, and front squatting.

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

#6

Post by Allentown » Sun Sep 17, 2017 11:27 am

broseph wrote:I wondered what your actual programming looked like. It seemed like just a bunch of cardio, benching, and front squatting. Now I see it really is just a bunch of cardio, benching, and front squatting.
Just doing what I can do right now, mostly, as I circle the drain slowly. Hopefully everyone & everything heals up and we get a schedule a little more solidified, so I can start training again. Although, taking the little guy out into the garage has been the only way to get a session in during the week, and without heat in there it might not go well when the temp gets down into the single digits.

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

Bench Press

#7

Post by Allentown » Sun Sep 17, 2017 2:00 pm

Bench Sep 17
Bench
245x1
205x5x9
DB row
100x5x9

Instagram video: https://www.instagram.com/p/BZJ-RUklWxB/

Worked around the house between sets. I need to do less volume, this is silly.

Wife got a lemonade and a painting from some tiny capitalists down the street, and the mom asked which house she was in, she replied and the mom said "oh, the guy that does crossfit!" FML. Time for a bulk.
Last edited by Allentown on Wed Sep 20, 2017 5:57 am, edited 3 times in total.

User avatar
Root
Grillmaster
Posts: 1997
Joined: Fri Sep 15, 2017 8:28 am
Location: Western Upper Lower
Age: 44

Re: Allent's log of nerdery, beer, and fatherhood. No traini

#8

Post by Root » Sun Sep 17, 2017 7:22 pm

I don't think 5x9 is too much.

User avatar
Cody
Equipment Guru
Posts: 2047
Joined: Thu Sep 14, 2017 8:14 am
Age: 39

Re:

#9

Post by Cody » Mon Sep 18, 2017 3:28 am

Allentown wrote:Just doing what I can do right now, mostly, as I circle the drain slowly. Hopefully everyone & everything heals up and we get a schedule a little more solidified, so I can start training again. Although, taking the little guy out into the garage has been the only way to get a session in during the week, and without heat in there it might not go well when the temp gets down into the single digits.
Ah, I remember those days!!

Space heaters. Get two. Of course, we didn't get single digits here in the south, but that worked for me. Marissa used to love watching me lift when she was a little thing. Of course, she usually made me feed her between sets.

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

Re: Allent's log of nerdery, beer, and fatherhood. No traini

#10

Post by Allentown » Mon Sep 18, 2017 5:21 am

Root wrote:I don't think 5x9 is too much.
It might not be, I don't really know. I was doing 8x5 (+AMRAP) though, and made a little progress, but I don't think the intensity was high enough, especially on the 70 & 75% weeks. I think subbing out a few of the volume sets for a few sets at higher intensity might be useful- perhaps hit the daily single, do a few sets of 2 or 3 @ 90%, then 5x5 or 5x6 volume.

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

#11

Post by Allentown » Mon Sep 18, 2017 5:26 am

Cody wrote: Ah, I remember those days!!

Space heaters. Get two. Of course, we didn't get single digits here in the south, but that worked for me. Marissa used to love watching me lift when she was a little thing. Of course, she usually made me feed her between sets.
With the way the wiring is set up in that part of my house right now, running the radiant dish heater I currently have, the TV, and any other device in the addition that is on the other side of the wall blows a fuse. Usually the vacuum, when it happened. Though, if someone is around to run the vacuum, that person probably has to watch the kid, and won't be vacuuming these days. Still, I'm not super confident I could run two heaters out of one outlet. Plus, by 8-10 months (who knows when it will actually get cold here, high 80s this week) I probably won't be able to just dump the kid in the standing play place thing I have out there for him now.

User avatar
TimK
Much Mustache
Posts: 2978
Joined: Sun Sep 17, 2017 7:03 am
Location: Grand Rapids, MI
Age: 39

Re:

#12

Post by TimK » Mon Sep 18, 2017 11:13 am

Allentown wrote:who knows when it will actually get cold here, high 80s this week
God damn why did it have to be so hot this weekend. I had a barn wedding on Saturday and I was dripping wet all day long.

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

Re: Re:

#13

Post by Allentown » Mon Sep 18, 2017 11:19 am

TimK wrote: God damn why did it have to be so hot this weekend. I had a barn wedding on Saturday and I was dripping wet all day long.
I had Wood Aged Beer Fest this weekend, and it was actually pretty nice!
If I keep up the Friday Prowler/Farmer junk, you should come out for it. More people means more rest for me.

User avatar
Root
Grillmaster
Posts: 1997
Joined: Fri Sep 15, 2017 8:28 am
Location: Western Upper Lower
Age: 44

Re: Re:

#14

Post by Root » Mon Sep 18, 2017 11:31 am

Beautiful weekend. I went camping here:

Image

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

#15

Post by Allentown » Mon Sep 18, 2017 11:37 am

My log already has more vacation posts than training posts. Now working as intended!

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

Front squats

#16

Post by Allentown » Mon Sep 18, 2017 5:21 pm

FS
265x5x4

instant grahm

Made it to the last set before the baby gave up. No deadlifts. Bottle, then got half way through his medicine before he puked everywhere, so I ended up having to give him 4.5ml instead of 3, and it took, no joke, an hour.

Knees flailing around like a derp here. I need to work on properly setting my knees, it's always been an issue regardless of the squat variation.
Last edited by Allentown on Wed Sep 20, 2017 5:57 am, edited 3 times in total.

User avatar
simonrest
Objectifies Monotremes
Posts: 2394
Joined: Sun Sep 17, 2017 3:37 pm
Location: Sydney
Age: 44

Re:

#17

Post by simonrest » Mon Sep 18, 2017 6:23 pm

Allentown wrote:My log already has more vacation posts than training posts. Now working as intended!
Damnit, I don't have any good/appropriate photos from my holiday to shitpost in your log

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

CoC & Conditioning

#18

Post by Allentown » Tue Sep 19, 2017 10:12 am

CoC Sep 19 9AM-1PM
#1-10x10 both hands

So I'm going to try idlehands' CoC 10-day program outline up in Programming. I'll probably not do it consecutive days, though? I also forgot I was thinking of testing my Farmer's Carry tonight, so I might test prowler instead?

4:30PM, bird shits all over my car (which hasn't been washed in probably 3 months) while I am at work, and the kid falls asleep in the car seat on the way home, so I wash that while he sleeps.

7:30PM after wife gets home
Prowler
180x40y x6
Ded
Last edited by Allentown on Wed Sep 20, 2017 6:21 am, edited 5 times in total.

User avatar
TimK
Much Mustache
Posts: 2978
Joined: Sun Sep 17, 2017 7:03 am
Location: Grand Rapids, MI
Age: 39

Re: CoC & Conditioning

#19

Post by TimK » Tue Sep 19, 2017 7:24 pm

Allentown wrote:#1-10x10 both hands

So I'm going to try idlehands' CoC 10-day program outline up in Programming. I'll probably not do it consecutive days, though? I also forgot I was thinking of testing my Farmer's Carry tonight, so I might test prowler instead?
I'm going to give it a shot too. I think I'll do it consecutively though since I want to get through it and see if it works rather than spending three weeks and finding out that it didn't. If I start getting tendinitis or something then I guess I'll back off.

User avatar
Allentown
Likes Beer
Posts: 9981
Joined: Fri Sep 15, 2017 8:41 am
Location: Grindville, West MI. Pop: 2 Gainzgoblins
Age: 40

#20

Post by Allentown » Wed Sep 20, 2017 5:34 am

TimK wrote:
Allentown wrote:#1-10x10 both hands

So I'm going to try idlehands' CoC 10-day program outline up in Programming. I'll probably not do it consecutive days, though? I also forgot I was thinking of testing my Farmer's Carry tonight, so I might test prowler instead?
I'm going to give it a shot too. I think I'll do it consecutively though since I want to get through it and see if it works rather than spending three weeks and finding out that it didn't. If I start getting tendinitis or something then I guess I'll back off.
I guess I could do it consecutively, and just skip whatever day I actually get around to going after a 1RM farmer carry. I also don't super feel like bringing them home from work with me every weekend, so it might just be weekdays.

Do you have extension bands? I hear they help with the 'nitis. I'll be using them at least twice a week.

Post Reply