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Formulator Numbers


Dan Cenidoza

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I thought it might be a good idea to start a new thread to compare and contrast what we're all doing with the Formulator... seeing as how we keep hijacking threads to talk about our workouts. :inno

The training manual from FHS lays out a few standards, with 85x10 reps (flex) and 25x10 reps (ext) considered "platinum" Reps must be done strict, using no momentum, forearms parallel to the ground, with no movement of the elbows. Plates are loaded using the least amount of combinations (i.e. 85lbs = 45 + 35 + 5) and bottom loaded (bigger plates go on first).

Though I admit Chuck's numbers motivated me that much more to surpass my previous best (that he just surpassed :dry), lets keep in mind the only meaningful comparison is what we do today versus what we do tomorrow.

So anyway, I finished today's workout with:

Flex - 5 x 30 reps

Ext - 30 x 30 reps

As I said before, I've been experimenting with higher reps, and I'm liking the results (it feels good after the pain subsides). I figure I'll work back up to heavier weights in a few weeks but for now I'm staying with one set in the 20-30 rep range.

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Are you flex/ext #s backwards? 30# for 30 reps on extensions is crazy!

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We need to specify whether ones loading at the front or the back of the pin too - peeps do it both ways and it makes a big difference on how much weight you use. In addition, loading up 50lbs (or whatever) with 5 x 10lb plates or 2 x 25lb plates makes a difference too as the leverage is greater with the tens.

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I like the idea of keeping a thread where people can compare numbers and hopefully push each other. Ill try to add to this thread as well and get back into hitting the formulator hard again. Good idea Dan.

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I thought it might be a good idea to start a new thread to compare and contrast what we're all doing with the Formulator... seeing as how we keep hijacking threads to talk about our workouts. :inno

The training manual from FHS lays out a few standards, with 85x10 reps (flex) and 25x10 reps (ext) considered "platinum" Reps must be done strict, using no momentum, forearms parallel to the ground, with no movement of the elbows. Plates are loaded using the least amount of combinations (i.e. 85lbs = 45 + 35 + 5) and bottom loaded (bigger plates go on first).

Though I admit Chuck's numbers motivated me that much more to surpass my previous best (that he just surpassed :dry), lets keep in mind the only meaningful comparison is what we do today versus what we do tomorrow.

So anyway, I finished today's workout with:

Flex - 5 x 30 reps

Ext - 30 x 30 reps

As I said before, I've been experimenting with higher reps, and I'm liking the results (it feels good after the pain subsides). I figure I'll work back up to heavier weights in a few weeks but for now I'm staying with one set in the 20-30 rep range.

Has anyone reached platinum? And what's the next level down?

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I havent hit 85x10 yet but maybe with everyone posting thier numbers we can have a little race or whatever and see who hits it first. What do you guys think?

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Did one set of ea to see where I stand. Used 10lbs plates mounted normally (against weight stop). Flexed was on the knees and extensions were on a bench.

Flex - 30 x 38reps

Ext - 20 x 18reps

I've never used the Formulator like that and one really does get quite a forearm pump. Its been ten mins or so now and my forearms are still rolling on the desk as I type (and that was only one set). Gonna try it for a while and see what happens.

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Tonight's merriment:

Extension: 12.5lbs x15/x10 +1 negative, *bottom loaded

Flexion: 27.5lbs x20/37.5lbs x12 +1 negative *bottom loaded

I've been end loading a lot, but for the sake of consistency and comparison, will post bottom loaded work. Using largest plates too. Eg: 27.5lbs = a 25 + the collar

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Ext: 2.5lbsx10, 5lbsx10, 7.5x10, 10x10, 12.5x10, 15x6 was shooting for 10 reps, next time!

Flex: 25lbsx10, 30x10, 35x10, 40x10, 45x9 damn, missed 10 reps there too.

Each set done after 1-2 minutes of rest.

My current plan is to do this workout Sunday and Thursday, and a high rep workout Tuesdays.

All these weights do not include the Ivanko collar.

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Are you flex/ext #s backwards? 30# for 30 reps on extensions is crazy!

Yes. That should have read:

Flex - 30x30

Ext - 5x30

We need to specify whether ones loading at the front or the back of the pin too - peeps do it both ways and it makes a big difference on how much weight you use. In addition, loading up 50lbs (or whatever) with 5 x 10lb plates or 2 x 25lb plates makes a difference too as the leverage is greater with the tens.

That was already specified:

"Plates are loaded using the least amount of combinations (i.e. 85lbs = 45 + 35 + 5) and bottom loaded (bigger plates go on first)."

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todays workout:

flexion 25x30

extension 10x20

Started back somewhat light and will slowly climb. Still pretty sore from armwrestling practice but the formulator allows me to train my wrists where a barbell or dumbells hurts my wrists, especially when Im training for a armwrestling tournament.

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Did some sledge levers and strikes then one set w/the Formulator (single plates/bottom load).

Flex - 45x15

Ext - 25x12

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Flex 20 x 16 , 15 x20 , 15 x 13, 15 x 13

Ext 5 x 12, 5 x 12 , 5 x 12 5 x 10.

Then some levering with a hammer.

What are the other levels can't see anyhting on the posters I got with it?

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The Standards are in Volume 1 of the Formulator training guide FHS just started selling. John himself admits these number are just a starting point for standards as the Formulator is a relatively new piece of equipment. I can already see Morgan destroying the Extension numbers. I also think the Flexion numbers will be harder to hit than the Extension numbers.

For Flexion: 40lbsx10, 55lbsx10, 70lbsx10, 85lbsx10

For Exten: 10lbsx10, 15lbsx10, 20lbsx10, 25lbsx10

On to todays numbers!

Extension: 5lbsx31reps

Flexion: 25lbsx29reps

Gonna hit 30 reps for two workouts then add 2.5lbs(ext) and 5lbs(flex) then start back over for 30 reps.

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I too was wondering about where the figures came from - it seemed to me that the ext figure was pretty low and the flex was pretty high. I know there are lots here stronger than me wrist curling and extending.

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Yesterday's workout:

Ext - 10 x 21

Flex - 35 x 29.5*

* I gave that last rep everything I had but couldn't get it past parallel.

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* I gave that last rep everything I had but couldn't get it past parallel.

Those are the ones that do the most good, I think.

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I dont think so - most of us here seem to be in the same general range strength-wise, but I'm sure not so bodyweight-wise.

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Is bodyweight relevant to these Formulator rep numbers, in your views?

Bodyweight is in the end related to all lifting, but things involving so few or small muscles as those opf the forearm and wrist, weight can be made irrelevant by specialization.

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Is bodyweight relevant to these Formulator rep numbers, in your views?

Only in the broadest sense that having more muscle tissue tends to positively impact your lifting...

:tongue

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I like how this thread is morphing into a collective workout log. It inspires me to hit new heights.

Flexion: 37.5lbs x15 1/2 / x11 + 1 negative. woo

Extension: 15lbs x9 1/2 / x4 1/2 ugh/ 7.5lbs x15 +1 negative. I rode that 10th rep in the 1st set, but it just didn't go. That was one of those 1/2 reps I was just talking about, I think.

Last time this subject came up, I had bagged the forearm work while peaking for Provincials, which in hindsight was timidity and laziness. With the Western Canadian Championships seven weeks away and my peaking program pretty much dialed in, I am gonna keep badgering away at the Formulator and assorted grip work for the duration.

Another question: you guys who are using the supplied Ivanko collar, but not counting it; why not? In this context, it's not an inconsiderable weight. 2.5lbs has won and lost contests. And as a percentage of the total load, I think it counts.

Opinions?

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