## ::::::::::GUAVA FORTRESS::::::::::

**Moderator:** Dux

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.07.09PM; had to work from home for the afternoon to work with the stonecutter, Szandor the Hungarian, doing my new kitchen. He kept me laughing between sets...Cycle 5, Week 2, Day 3:

1. Squats

75 x 5

90 x 5

110 x 5

2. Press

55 x 5

70 x 5

80 x 5

95 x 3

105 x 3

120 x 7 (PR)

105 x 3

95 x 12

3. Deadlifts

100 x 5

120 x 5

145 x 3

170 x 3

195 x 3

215 x 5 (PR for 5/3/1 programming purposes only)

Aloha!

1. Squats

75 x 5

90 x 5

110 x 5

2. Press

55 x 5

70 x 5

80 x 5

95 x 3

105 x 3

120 x 7 (PR)

105 x 3

95 x 12

3. Deadlifts

100 x 5

120 x 5

145 x 3

170 x 3

195 x 3

215 x 5 (PR for 5/3/1 programming purposes only)

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.07.11PM; Cycle 5, Week 3, Day 1...spent all day tromping up in the highlands of the Helemano Wilderness Area for work, so I was pretty beat when I laid into this workout. I bagged the chins for DB rows as a one off labor saver.

1. Squat

75 x 5

90 x 5

110 x 3

135 x 5

150 x 3

170 x 10 (PR)

2. DB Bench Press 3 x 15 @ 55's

3. DB One Arm Row 3 x 10 @ 55

Aloha!

1. Squat

75 x 5

90 x 5

110 x 3

135 x 5

150 x 3

170 x 10 (PR)

2. DB Bench Press 3 x 15 @ 55's

3. DB One Arm Row 3 x 10 @ 55

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.07.13AM; Cycle 5, Week 3, Day 2...

1. Squats, all done with a pause in the hole.

75 x 5

90 x 5

110 x 3

2. Bench Press, all done with a pause at the chest except the AMRAP sets.

70 x 5

85 x 5

100 x 3

125 x 5

145 x 3

160 x 8 (PR)

145 x 3

125 x 16 (PR)

3. Ring Chins 3 x 5

Finished the training day with the Tantalus run x 2 on a beautiful July day. Spent the rest of the afternoon getting gear ready for the Salmon River trip.

Aloha!

1. Squats, all done with a pause in the hole.

75 x 5

90 x 5

110 x 3

2. Bench Press, all done with a pause at the chest except the AMRAP sets.

70 x 5

85 x 5

100 x 3

125 x 5

145 x 3

160 x 8 (PR)

145 x 3

125 x 16 (PR)

3. Ring Chins 3 x 5

Finished the training day with the Tantalus run x 2 on a beautiful July day. Spent the rest of the afternoon getting gear ready for the Salmon River trip.

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.07.17PM;...Cycle 5, Week 3, Day 3. Felt very good about the pressing here, as my previous best for this weight was 125 x 4.

1. Squats

75 x 5

90 x 5

110 x 5

2. Press

55 x 5

70 x 5

80 x 3

100 x 5

115 x 3

125 x 6 (PR)

115 x 3

100 x 10

3. Deadlifts

100 x 5

125 x 5

145 x 3

180 x 3

205 x 3

230 x 6 (PR for 5/3/1)

Aloha!

1. Squats

75 x 5

90 x 5

110 x 5

2. Press

55 x 5

70 x 5

80 x 3

100 x 5

115 x 3

125 x 6 (PR)

115 x 3

100 x 10

3. Deadlifts

100 x 5

125 x 5

145 x 3

180 x 3

205 x 3

230 x 6 (PR for 5/3/1)

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

Life has been crazy for the past week trying to get as much done on my kitchen renovation, settle things at work, and get my family back from summer in Sarajevo before I take my son rafting for a week. Workout schedule slipped a couple days, unfortunately, but that's life:

2019.07.20AM; I'm into the deload week, and did this and a 1.5 hour walk in the mountains. Cycle 5, Week 4, Day 1...

1. Squats, all done with a pause in the hole.

75 x 5

90 x 5

110 x 5

2. Dumbbell Bench Press 3 x 12 @ 55's

3. Dumbbell Row 3 x 10 @ 55

Aloha!

2019.07.20AM; I'm into the deload week, and did this and a 1.5 hour walk in the mountains. Cycle 5, Week 4, Day 1...

1. Squats, all done with a pause in the hole.

75 x 5

90 x 5

110 x 5

2. Dumbbell Bench Press 3 x 12 @ 55's

3. Dumbbell Row 3 x 10 @ 55

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.07.21AM; two hour walk in the early morning hours, then this in the mid-morning between packing. Cycle 5, Week 4, Day 2...

1. Squats

75 x 5

90 x 5

110 x 5

2. Bench Press

70 x 5

85 x 5

100 x 5

3. Ring Chins 3 x 5

Spent the evening playing football and barbecuing for my brother's birthday.

Aloha!

1. Squats

75 x 5

90 x 5

110 x 5

2. Bench Press

70 x 5

85 x 5

100 x 5

3. Ring Chins 3 x 5

Spent the evening playing football and barbecuing for my brother's birthday.

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.07.22 - 2019.07.31; whitewater rafting, kayaking, fishing, hiking, and camping the Middle Fork of the Salmon River with my son. It was as awesome as some of you folks said. Amazing mountains and canyons, every imaginable type of wildlife--bears, eagles, otters, elk, etc.--and of course the river itself is something fantastic. Both my son and I were super stoked about the whole thing.

Aloha!

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.04AM; Cycle 6, Week 1, Day 1...well I immediately came down with a brutal flu right after getting back to the office after my time in Idaho. That sucked. But it's over, and by Sunday I felt well enough to begin the next cycle of training, but I was still weak as a kitten so I only really worked on the squats.

1. Squats

75 x 5

95 x 5

115 x 5

120 x 5

140 x 5

160 x 13 (PR)

2. DB Bench 3 x 10 @ 35s

3. DB One Arm Row 3 x 10 @ 55

Aloha!

1. Squats

75 x 5

95 x 5

115 x 5

120 x 5

140 x 5

160 x 13 (PR)

2. DB Bench 3 x 10 @ 35s

3. DB One Arm Row 3 x 10 @ 55

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

- Mickey O'neil
- Lifetime IGer
**Posts:**22051**Joined:**Wed Dec 07, 2005 2:49 pm**Location:**The Pale Blue Dot

### Re: ::::::::::SQUATZ N' OATZ::::::::::

That sounds great!Fat Cat wrote: ↑Thu Aug 01, 2019 5:42 pm2019.07.22 - 2019.07.31; whitewater rafting, kayaking, fishing, hiking, and camping the Middle Fork of the Salmon River with my son. It was as awesome as some of you folks said. Amazing mountains and canyons, every imaginable type of wildlife--bears, eagles, otters, elk, etc.--and of course the river itself is something fantastic. Both my son and I were super stoked about the whole thing.

Aloha!

### Re: ::::::::::SQUATZ N' OATZ::::::::::

It was completely rad.

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

What was not completely rad, as I was to find out right after my last post, was getting giardiasis. I have been sick as can be for the past week, but finally started to get better this weekend after getting the proper medication.

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

1. Squats

75 x 5

90 x 5

110 x 5

2. Bench Press

70 x 5

90 x 5

105 x 3

115 x 5

130 x 5

150 x 5

115 x 10

3. Ring Chins 3 x 3

Felt great to get some exercise again but I can tell I'm still really weak from the sickness. Oh well. Pull-ups felt remarkably easy after losing 15 pounds.

Aloha!

75 x 5

90 x 5

110 x 5

2. Bench Press

70 x 5

90 x 5

105 x 3

115 x 5

130 x 5

150 x 5

115 x 10

3. Ring Chins 3 x 3

Felt great to get some exercise again but I can tell I'm still really weak from the sickness. Oh well. Pull-ups felt remarkably easy after losing 15 pounds.

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.13PM; Cycle 6, Week 1, Day 3. Still taking it easy, not going for anything more than the bare minimum.

1. Squats

75 x 5

90 x 5

110 x 5

2. Press

55 x 5

70 x 5

85 x 3

90 x 5

105 x 5

115 x 5

9o x 10

3. Deadlifts

100 x 5

120 x 5

145 x 3

160 x 5

180 x 5

205 x 5

Aloha!

1. Squats

75 x 5

90 x 5

110 x 5

2. Press

55 x 5

70 x 5

85 x 3

90 x 5

105 x 5

115 x 5

9o x 10

3. Deadlifts

100 x 5

120 x 5

145 x 3

160 x 5

180 x 5

205 x 5

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.15PM; Cycle 6, Week 2, Day 1...

1. Squats

75 x 5

95 x 5

115 x 3

130 x 3

150 x 3

170 x 11

130 x 10

2. DB Bench Press x 6, 8, 8 @ 60's

3. One DB Row 3 x 10 @ 60

Aloha!

1. Squats

75 x 5

95 x 5

115 x 3

130 x 3

150 x 3

170 x 11

130 x 10

2. DB Bench Press x 6, 8, 8 @ 60's

3. One DB Row 3 x 10 @ 60

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.17; went for an hour and a half walk with my wife in the morning, then a two hour hike in the mountains later on in the afternoon. It's been so hot that getting the motivation to do anything is hard.

Aloha!

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.18AM; Cycle 6, Week 2, Day 2...

1. Squats

75 x 5

95 x 5

115 x 5

2. Bench Press

70 x 5

90 x 5

105 x 3

120 x 3

140 x 3

155 x 8 (PR)

120 x 16 (PR)

3. Ring Chins x 3, 3, 3, 3, 3

4. Alt. DB Curl 3 x 6 @ 30's

...went for a 6 mile hike in the afternoon, mostly just to get out of the heat. Aloha!

1. Squats

75 x 5

95 x 5

115 x 5

2. Bench Press

70 x 5

90 x 5

105 x 3

120 x 3

140 x 3

155 x 8 (PR)

120 x 16 (PR)

3. Ring Chins x 3, 3, 3, 3, 3

4. Alt. DB Curl 3 x 6 @ 30's

...went for a 6 mile hike in the afternoon, mostly just to get out of the heat. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.19PM; one hour walk. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.20PM; Cycle 6, Week 2, Day 3...

1. Pause Squats

75 x 5

95 x 5

115 x 5

2. Press

55 x 5

70 x 5

85 x 3

95 x 3

110 x 3

125 x 3

125 x 4

100 x 10

3. Deadlift

100 x 5

120 x 5

145 x 3

170 x 3

195 x 3

215 x 8

Not happy with my pressing performance, but since I was sick that lift has definitely suffered.

Aloha!

1. Pause Squats

75 x 5

95 x 5

115 x 5

2. Press

55 x 5

70 x 5

85 x 3

95 x 3

110 x 3

125 x 3

125 x 4

100 x 10

3. Deadlift

100 x 5

120 x 5

145 x 3

170 x 3

195 x 3

215 x 8

Not happy with my pressing performance, but since I was sick that lift has definitely suffered.

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.20PM; Cycle 6, Week 3, Day 1...

1. Squats

75 x 5

95 x 5

115 x 3

140 x 5

160 x 3

180 x 7 (PR)

140 x 10

2. DB Bench Press 4 x 8 @ 60's

3. One Arm DB Row 4 x 10 @ 60

Aloha!

1. Squats

75 x 5

95 x 5

115 x 3

140 x 5

160 x 3

180 x 7 (PR)

140 x 10

2. DB Bench Press 4 x 8 @ 60's

3. One Arm DB Row 4 x 10 @ 60

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.24AM; grilling and football in the park for my son's 12th birthday party, then an hour of swimming and diving. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.25AM; Cycle 6, Week 3, Day 2...

1. Squats

75 x 5

95 x 5

115 x 5

2. Bench Press

70 x 5

90 x 5

105 x 3

130 x 5

150 x 3

165 x 6 (PR)

130 x 13

3. Ring Chins 5 x 3,4,3,4,3

...finished with a two hour hike. Aloha!

1. Squats

75 x 5

95 x 5

115 x 5

2. Bench Press

70 x 5

90 x 5

105 x 3

130 x 5

150 x 3

165 x 6 (PR)

130 x 13

3. Ring Chins 5 x 3,4,3,4,3

...finished with a two hour hike. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.26PM; one hour hike on Wa'ahila Ridge. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.27PM; Cycle 6, Week 3, Day 3...fortress of swoletude.

1. Squats

75 x 5

95 x 5

115 x 5

2. Press

55 x 5

70 x 5

85 x 3

105 x 5

115 x 3

130 x 2 (PR)

105 x 8

3. Deadlift

100 x 5

120 x 5

145 x 3

180 x 5

205 x 3

230 x 6 (PR)

Aloha!

1. Squats

75 x 5

95 x 5

115 x 5

2. Press

55 x 5

70 x 5

85 x 3

105 x 5

115 x 3

130 x 2 (PR)

105 x 8

3. Deadlift

100 x 5

120 x 5

145 x 3

180 x 5

205 x 3

230 x 6 (PR)

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.28PM; one hour walk. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan