Medically Diagnosed with a Well Developed Appearance
Moderator: Chebass88
- Allentown
- Likes Beer
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- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Medically Diagnosed with a Well Developed Appearance
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
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.
- Allentown
- Likes Beer
- Posts: 10136
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Goals
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
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.
- Allentown
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- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Programming History
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
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.
- Allentown
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- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
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.
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.
- broseph
- High Fiber
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- Location: West Michigan
- Age: 41
Re: Allent's log of nerdery, beer, and fatherhood. No traini
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.
- Allentown
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- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
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.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.
- Allentown
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- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Bench Press
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.
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.
- Root
- Grillmaster
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- Location: Western Upper Lower
- Age: 44
Re: Allent's log of nerdery, beer, and fatherhood. No traini
I don't think 5x9 is too much.
- Cody
- Equipment Guru
- Posts: 2047
- Joined: Thu Sep 14, 2017 8:14 am
- Age: 39
Re:
Ah, I remember those days!!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.
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.
- Allentown
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- 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
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.Root wrote:I don't think 5x9 is too much.
- Allentown
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- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
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.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.
- TimK
- Much Mustache
- Posts: 2983
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- Location: Grand Rapids, MI
- Age: 39
Re:
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.Allentown wrote:who knows when it will actually get cold here, high 80s this week
- Allentown
- Likes Beer
- Posts: 10136
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Re: Re:
I had Wood Aged Beer Fest this weekend, and it was actually pretty nice!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.
If I keep up the Friday Prowler/Farmer junk, you should come out for it. More people means more rest for me.
- Allentown
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- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Front squats
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.
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.
- Allentown
- Likes Beer
- Posts: 10136
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
CoC & Conditioning
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
#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.
- TimK
- Much Mustache
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- Location: Grand Rapids, MI
- Age: 39
Re: CoC & Conditioning
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.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?
- Allentown
- Likes Beer
- Posts: 10136
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
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.TimK wrote: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.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?
Do you have extension bands? I hear they help with the 'nitis. I'll be using them at least twice a week.