Barley1 - 915 at 47

[barley1]

Fiready Week 11, Day 1

Block Pulls 295lbs x 5, 305lbs x 4, 320lbs x 3, 335lbs x 2, 345lbs x 1
supersetted with
Farmers Walks 100 feet @ 90lb DBs x 1, 1, 1, 1, 1

Neutral Grip Chins +15lbs x 6, +20lbs x 5, +30lbs x 4, +40lbs x 3, +50lbs x 2
supersetted with hand over hand sled pull 80lbs @
35 feet x 1, 1, 1, 1, 1

Bench Press 175lbs x 5, 190lbs x 4, 200lbs x 3, 210lbs x 2, 220lbs x 1
supersetted with Zercher Carries
175lbs @ 100 feet x 1, 1, 1, 1, 1

This workout takes a looong time. I usually don’t pay much attention to the clock, but this has to take close to two hours due to the 4-5 minute rest periods.

Block pulls are hit and miss. I felt weak today, but still managed to add a few pounds to each set over last week. 345 was a grind; I’ll shoot for 350 next week. Setup is everything.

I added a rep to each set from last week for the chins. My chin up bar is bolted to a joist and made some unhappy noises last week. I’m not comfortable going much heavier. Not sure what I’ll do next week, maybe same weight for 7,6,4,3,2 or something similar.

Bench moved well; Zerchers almost killed me–my abs are fried. I do the carries in my basement. With the Zercher carries, I walk forward, then backward 20 feet at a time. I’ve benched significantly more weight, but weighed 20lbs more. I’ll be happy to hit 225 for a single next week.

After finishing this plan, I’ll run Thib’s Strong as You Look program with additional conditioning/power workouts after a short maintenance phase.

Calories: 2600
Weight: I was camping with my son this morning…no scale. Still probably right around 172

[barley1]

Fiready Week 11, Day 2

Deadlift 245lbs x 10, 8, 6, 4
supersetted with
KB Swings 60lbs @ 45sec x 4
supersetted with
Sled sprint 70lbs @ 150 feet x 4

Bench Press 165lbs x 10, 8, 6, 4
supersetted with
DB Thruster @ 45sec x 4
supersetted with
Two pump burpee @ 70sec x 4

This may be the toughest workout I’ve ever logged. The increase in duration with the metcon exercises hit hard on rounds 2-4. By the end, my kettlebell swings looked like a wet spaghetti noodle flapping in the wind, absolutely no snap. Sprints were anything but, a trudge forward that slowed dramatically with each step.

Thrusters were pretty awful, as were the burpees. As with last week, I didn’t dominate, I didn’t destroy the weights: I survived.

The “mental toughness” aspect of this plan is real. I’ve noticed that I tend to speed up near the halfway point, attack the weights a bit more, as I accept the only way around the workout sucking is to push through it.

I may add a few pounds to the big lifts next week as I expect to be considerably more successful with the metcon movements next time around.

Calories: 2600-2700 (not done eating yet)
Weight: 171.4

[barley1]

Fiready Week 11, Day 3

Sled sprint 35lbs x 65feet @ 80, 90, 90, 100-percent effort
20lb vest sprint x 130 feet @ 80, 90, 90, 100-percent effort
Sprint x 130 feet @ 80, 90, 90, 100-percent effort
Med ball slams @ 10 x 4 sets

Crushed this. I’m pretty sure I’ve gotten faster over the last three weeks. It’s easier to dial the intensity up or down on the sprints than before…I have a top gear I didn’t just a few weeks ago. Maybe more like a top half gear, because I’m still not very fast.

We’ve had beautiful weather these last few days, bright sunshine illuminating the brilliant fall colors. That ends this weekend–temperatures will plummet and a massive cold front will bring plenty of wet weather with it. I’ll probably finish this plan in the rain. I think I prefer it that way.

Weight: 172.4lbs
Calories: 2300

[barley1]

Fiready Week 11, Day 4

Eight circuits of:
Bear crawl @ 35ft
Sled sprint 70lbs @ 35ft
Hand over hand sled rope pull @ 35ft
Bear crawl @ 35ft
Backwards db farmer’s carry 60lbs @ 65 feet
Medicine Ball slam x 10 (sub for sledgehammer)

Cakewalk.

Not really, but I didn’t need to stop to catch my breath and was still standing at the end.

One more week.

Weight: 172.4
Calories: 2300ish

[barley1]

Fiready Week 12, Day 1

Block Pulls 295lbs x 5, 315lbs x 4, 325lbs x 3, 340lbs x 2, 350lbs x DOH!!!
supersetted with
Farmers Walks 100 feet @ 90lb DBs x 1, 1, 1, 1, 1

Neutral Grip Chins +15lbs x 7, +20lbs x 6, +30lbs x 5, +45lbs x 3, +55lbs x 2
supersetted with hand over hand sled pull 90lbs @
35 feet x 1, 1, 1, 1, 1

Bench Press 175lbs x 5, 195lbs x 4, 205lbs x 3, 215lbs x 2, 225lbs x 1
supersetted with Zercher Carries
175lbs @ 100 feet x 1, 1, 1, 1, 1

Not quite the way I wanted to end this. My waist has narrowed considerably over the last few weeks and my Rogue Velcro belt is now a bit too large. There is no longer enough Velcro–due to my newfound slimness–to find purchase for hella heavy (for me) block pulls. I tried 350 twice, cinched the belt extra tight, began to brace, the weight started to move, and the belt shot off of my newly narrowed waist.

Oh well. I’ll stuff a dishtowel between it and me for Tuesday’s pulls and buy a new, smaller one soon.

Everything else went well enough.

I’ve been really hungry lately and eating a tad more, mostly protein.

I still think a week or two of Walrus style training will set me up nicely for Thib’s Strong as You Look program to get me through the long, cold Midwestern winter. Well, that and saugeye fishing.

Weight: 172ish
Calories: 2700isb

[barley1]

Fiready Week 12, Day 2

Deadlift 255lbs x 10/11*, 8, 6, 4
supersetted with
KB Swings 60lbs @ 45sec x 4
supersetted with
Sled sprint 70lbs @ 150 feet x 4

Bench Press 170lbs x 10, 8, 6, 4
supersetted with
DB Thruster @ 45sec x 4
supersetted with
Two pump burpee @ 70sec x 4

Holy hell. This was horrendous. Again, I didn’t thrive or dominate: I pushed through.

I can’t count during high rep deadlifts, so I did an extra on the first set just in case. Then I saw stars, took a few gulps of air and soldiered the fuck on.

Sled sprints again slowed to barely moving on rounds 2-4 and I had trouble with my grip during swings. The bracing during the pulls, swings, and sprints left my obliques cramped to the point they still ache 45 minutes later.

Thrusters are a terrible exercise and, just as with lunges, whoever invented them should burn in hell.

At the moment, though, laying here in my own puddle of sweat, I wonder when I’ll ever demand this much effort from myself again.

Hopefully soon.

Weight: 172.6
Calories: Dunno day’s not over yet, probably 26-2700

[barley1]

Fiready Week 12, Day 3

Sled sprint 35lbs x 65feet @ 80, 90, 100, 100-percent effort
20lb vest sprint x 130 feet @ 80, 90, 100, 100-percent effort
Sprint x 130 feet @ 80, 90, 100, 100-percent effort
Med ball slams @ 10 x 4 sets

I am not fast. I am, however, much faster than a month ago. Relative to myself in October, felt like I flew today.

I also noticed how hard sprinting is on my knees, ankles, and hips–I hit the ground hard with each stride.

Really sad to see this all come to an end tomorrow. The grass in my yard could probably use a break from the sled dragging, my neighbors could probably use a break from the noise, and I could probably use a break from the impact. Part of me looks forward to running this program again, jackeder and wiser, maybe in the early spring of 2024.

Before getting all misty-eyed, though, I have to persevere through tomorrow’s terrible physical labor session. Then the tears, the speeches, and awards. And, hell, maybe even a cold beer.

Gonna get after it tomorrow.

Calories: 2300
Weight: 172 On. The. Dot.

[Snapped]

Great work dude!! I came late to this thread but its been an inspiration reading through it! I’m back to my roots at the moment with a bodyweight/kettlebell program I made up for myself. I’ll be following that with the Texas Method again for several months after Xmas cause I love it, then next on my list is the Fiready now that I’ve read your logs…
Can’t wait to see your final pics

[barley1]

Great to have you stopping in!

In a couple other logs, I’ve seen members mention how certain programming resonated with them.

This program, very unexpectedly, resonated with me.

I hope you give it a shot after the Texas Method and let me follow along. For me, the only thing missing was someone to discuss the experience with–the T-Nation Plan log section fizzled out in a hurry.

Originally, I was going to do this with my brother, but he wimped out. It’d be cool to see how someone else enjoys the experience.

[barley1]

Fiready Week 12, Day 4 (THE END)

Five rounds of:
Bear crawl @ 65ft
Sled sprint 70lbs @ 65ft
Hand over hand sled rope pull @ 65ft
Bear crawl @ 65ft
Backwards db farmer’s carry 70lbs @ 100 feet
Medicine Ball slam x 15 (sub for sledgehammer)

Welp, that is that. This was a tough session, but nothing, absolutely nothing, like those early weeks when I’d have to take a few pauses between circuits to catch wind. In week 12, I didn’t once consider stopping.

This program promised to turn anyone into a “total beast.” I don’t think I’m there; I’m more like beast adjacent.

I could probably benefit from honing the nutrition even more, a bit of extra protein–200 grams or so per day–seems to benefit me more than I would’ve ever guessed. I could work on my sleep, too, if the Fiready bug ever bites me again.

Regardless, I have enjoyed the hell out of this plan. It was fun, terrible, challenging, and rewarding all at the same time. Of all the plans I’ve run, this is by far my favorite. I think it gave me some insight into the meticulous details considered by a great coach, how programming can be structured to impose greater demands not only block to block, but also week to week.

Lately, I’ve gotten into watching videos of adventurers making long canoe trips across northern Canada, doing strenuous portages, seeing unbelievable scenery. Along the way, there are highs and lows, people pushed to their limits. But by the end of the trip, they regret none of it, and usually see the end of their journey through tear-filled eyes.

This program has kinda been like that.

For now, I’m going to turn off MyFitnessPal for the weekend, eat more than I should, and ponder what comes next.

Weight: 172
Calories: For the next couple days, it simply doesn’t matter

[barley1]

Walrus Stuff…

Over the last few days, I’ve been playing with Walrus training using a 20# vest.

Been doing rounds of:

5 Chins
10 Dips
10 Goblet squats

Haven’t done dips or goblet squats for a while. I’m winded a few rounds in, but imagine if I stick with it, I’ll get used to the movements, cardio will improve dramatically, and I’ll need to add weight.

Overall, this is an okay way to stay busy, but I miss the capillary-bursting intensity of Fiready.

As a added bonus, though, after these workouts, my knees feel like they’re 18 again. Goblet squats may be a keeper.

Anyhow, I’ll do this for another week, then run Thib’s Strong as You Look.

Weight: 171.8
Calories: 2000ish, but not really counting

[barley1]

Did more Walrus stuff…

Got sick. Back to Walrus stuff at the end of last week. Began a new program today. It’s a paid program–lots of special methods—so I’ll be as generic as possible in the description.

Zercher squat 3x5 @ 145 lbs
Close grip Bench 3x5 @ 135 lbs
RDL 3x5 @ 145 lbs
DB Shrugs 70lbs x 12, 12, 10
High row 70lbs x 10, 10, 8
DB Fly 35s x 10, 10, 8

Due to special methods, these light weights required a high level of effort. I hit failure or ended within a rep or so on most exercises.

I’m all out of Surge. Used some cyclic dextrin that, at a bare minimum, doesn’t taste anywhere near as good.

Legs are jello. Glad to be back at it.

Calories: dunno
Weight: dunno

*Will start tracking again after Thanksgiving.

[barley1]

Squats 145lbs x 6, 6, 7
Bench Press 135lbs x 6, 6, 5
Deadlift 185lbs x 6, 6, 6
Arnold Press 40lbs x 12, 12, 10
Face Pulls Red Band x 12, 12, 12
Lateral Raises 10lbs x 10, 10

Special methods today included prefatigue holds. I was shaking all over the place during these holds on squats and saw stars after deadlifts.

Not weighing myself or paying attention to calories today.

[barley1]

Conditioning

Five rounds of
Chins x 6
Bear crawl x 40 feet
Dips x 10
DB thrusters x 8
Bear Crawl x 40 feet
Zercher carry x 80 feet

I used the Fiready plan, and some recent QOS, to create my own conditioning workouts. This was meh. I didn’t wear a weighted vest, and had a hard time getting going.

I’ll probably increase the challenge by adding rounds and/or weight to the vest each week.

I’m kinda in a Fiready hangover at the moment. That plan ended by requiring such a high level of effort each session; now, my motivation is low. I sorta want to eat cake, sit in the couch, and laze away the afternoons. I do think that’ll change as I continue to ratchet up the intensity, reagin my conditioning, get stronger, and hopefully, add some muscle.

Still not logging food or weight. Yet.

[barley1]

Mystery Program, Week 1 Day 3

Back squats x 12, 10, 8
Bench Press x 12, 10, 8
Romanian DL x 12, 10, 8
Goblet Squats x 10, 10, 10
Banded Leg Curl x 12, 12, 9

Back to putting in the work. Something about goblet squats makes my knees feel twenty years younger.

Time to start adding more physical activity back into my life. Over the last few weeks, the maintenance period after Fiready, I’ve probably averaged 3000 steps a day and been eating less well than before.

Slowly getting back into the right habits.

Calories: 2600ish
Weight: 174

[barley1]

Power

Complex A
RDL 3x5
Power Clean 3x5
Jump Squat 3x5
Broad Jump 3x5

Complex B
Incline Bench 3x5
Plyo Pushup from bench 3x5
Med ball chest throw 3x5
Speed DB Press 3x12

Cobbled some stuff together from Thib’s Star Complexes and Fiready plan to create a power workout. No idea if this is remotely on point or completely misses the mark, but it was fun. I was out of breath. I felt like I accomplished something.

The last couple mornings, I’ve woken feeling terrible. I also seem to be holding an extra 2-3lbs of water, but I look better. Weird.

Weight: 175 (OMG)
Calories: 2400

[barley1]

Mystery Program Week 2, Day 1

Zercher Squats 3x5
Close grip Bench Press 3x5
RDL 3x5
Incline DB Row x 10, 9, 8
Incline Fly x 10, 8, 7
Shrugs x 10, 10, 6

Used more weight than last week with today’s faster eccentrics. Felt stronger.

Physical Labor
Six Rounds
Chins x 6
KB Swing x 10
Dips x 10
DB Thrusters x 8
Med Ball Throw x 6
Zercher Carry x 80 feet

Zercher carries are horrible. My upper abdomen cramped the first few steps of every carry. I suppose when I see a six pack this spring, I’ll be grateful for the monster that invented them.

I like this arrangement better than last week’s. I think I’ll scale the difficulty by adding a 10lb weighted vest next week, then a few more pounds each of the next two.

Weight: 172.8lbs
Calories: 2400ish

[barley1]

Week 2, Day 2

Back squat 165lbs 3x6
Bench Press 145lbs 2x6, 1x7
Deadlift 205lbs x 6, 7, 8
Arnold Press 26s x 10, 9, 8
Face Pulls 12, 12, 11
Lateral raises x 10, 9, 8

Lots of long holds today required significant reductions in working weights. The world went a bit dark after the first set of squats, something that has never happened before.

After getting a bit off track and losing motivation, I’m finding the fire to train once again rekindled. Not a full fire, but the flames are growing.

Calories: 2500ish
Weight: 173

[barley1]

Power

Complex A
RDL 165lbs 3x5
Power Clean *** 3x5
Jump Squat 40lbs 3x5
Broad Jump 3x5

***weight is too embarrassing light to post in a public forum

Complex B
Incline Bench 155lbs 3x5
Plyo Pushup from bench 3x5
Med ball chest throw 3x5
Speed DB Press 30lb DBs 3x12

Unlike last time, I wasn’t out of breath at the end of this workout. During the second set, my broad jumps suddenly increased in distance by about a foot. RDLs, jump squats, and Med ball throws were extra snappy. I think this means the plan is working.

I’ll stick with this setup for another 2-4 weeks, maybe adding weight to Incline bench and RDLs and dropping the reps. Afterwards, I’ll return to a facsimile of the hellacious Fiready Power workouts that used higher reps and added weight, but decreased reps, each set–something like 10, 8, 6, 4.

Definitely getting back into the rhythm of training.

Calories: 2500ish
Weight: 173.8

[barley1]

Mystery Program, Week 2 Day 3

Back squats x 12, 10, 8, 10/5 Rest Pause
Bench Press x 12, 10, 8, 10/4 (Failed on #5) Rest Pause
Romanian DL x 12, 10, 8, 13/2 Rest Pause
Goblet Squats x 10, 10, 12
Banded Leg Curl x 12, 12, 10

Squats moved much better today. Seems to be getting stronger. Romanian deadlifts moves much, much better, too.

It’s like I’m recovering lost strength after returning to the movements after a two-month hiatus.

I failed the final rest/pause set of bench press–something I haven’t done in a loooong time–shamefully leaving the bar on the safeties.

Goblet squats, in place of leg press, seem to do wonders for mobility. My knees always, always feel better afterwards.

Weight: 173.4lbs
Calories: 2600ish (ate some junk today. Not proud.)