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

**Moderator:** Dux

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

2019.06.01; Cycle 4, Week 2, Day 1...gonna salvage this cycle by focusing on doing great work with the primary lift and good work with everything else. Not gonna let the cart lead the horse.

1. Press

65 x 5

75 x 5

85 x 3

95 x 3

105 x 3

115 x 8 (PR)

2. DB Seesaw Press 4 x 12 @ 30's

3. DB Rear/Side Laterals 4 x 10 @ 15, 15, 15, 15

4. BB Curl 4 x 12 @ 65

5. Concentration Curl 4 x 10 @ 15

...finished with a one hour walk.

Aloha!

1. Press

65 x 5

75 x 5

85 x 3

95 x 3

105 x 3

115 x 8 (PR)

2. DB Seesaw Press 4 x 12 @ 30's

3. DB Rear/Side Laterals 4 x 10 @ 15, 15, 15, 15

4. BB Curl 4 x 12 @ 65

5. Concentration Curl 4 x 10 @ 15

...finished with a one hour walk.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.02; begin Cycle 4, Week 2, Day 2...

1. Deadlift

95 x 5

115 x 5

140 x 3

165 x 3

185 x 3

210 x 10

2. One Arm DB Rows 4 x 12 @ 55

2. Shrugs 4 x 10 @ 135

4. Leg Raises 4 x 12

...short one hour hike to finish the job.

Aloha!

1. Deadlift

95 x 5

115 x 5

140 x 3

165 x 3

185 x 3

210 x 10

2. One Arm DB Rows 4 x 12 @ 55

2. Shrugs 4 x 10 @ 135

4. Leg Raises 4 x 12

...short one hour hike to finish the job.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.04PM; Cycle 4, Week 2, Day 3...

1. Bench Press

65 x 5

80 x 5

95 x 3

115 x 5

130 x 5

145 x 14

2. DB Bench Press 4 x 10 @ 55's

3. DB Fly 4 x 12 @ 15's

Aloha!

1. Bench Press

65 x 5

80 x 5

95 x 3

115 x 5

130 x 5

145 x 14

2. DB Bench Press 4 x 10 @ 55's

3. DB Fly 4 x 12 @ 15's

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.05PM; one hour hike after work. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.06PM; Cycle 4, Week 2, Day 4...

1. Squat

65 x 5

80 x 5

95 x 3

115 x 5

135 x 5

150 x 11

2. Chins x 6, 5, 6, 5

3. Leg Raises 4 x 12

...irritated myself by making a mistake with my AMRAP set of squats. I looked at my records and thought 10 was my previous PR, so I aimed just to do one more. It turns out my previous best was 12 and I

...finished up by checking out a class at Kyokushin Karate Hawaii.

Aloha!

1. Squat

65 x 5

80 x 5

95 x 3

115 x 5

135 x 5

150 x 11

2. Chins x 6, 5, 6, 5

3. Leg Raises 4 x 12

...irritated myself by making a mistake with my AMRAP set of squats. I looked at my records and thought 10 was my previous PR, so I aimed just to do one more. It turns out my previous best was 12 and I

*easily*could have exceeded that. I purposely started very light when I began doing 5/3/1 and I can't afford to not push the last set....finished up by checking out a class at Kyokushin Karate Hawaii.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.08AM; have a four day weekend in honor of King Kamehameha the Great, the "Napoleon of the Pacific". Did the Kalaiopua run x 2 in the early AM before breakfast, and then this...Cycle 4, Week 3, Day 1.

1. Press

55 x 5

65 x 5

80 x 3

95 x 3

110 x 3

120 x 6 (PR)

2. DB Seesaw Press 4 x 12 @ 30's

3. DB Rear/Side Laterals 4 x 10 @ 15, 15, 15, 15

4. BB Curl 4 x 12 @ 65

Aloha!

1. Press

55 x 5

65 x 5

80 x 3

95 x 3

110 x 3

120 x 6 (PR)

2. DB Seesaw Press 4 x 12 @ 30's

3. DB Rear/Side Laterals 4 x 10 @ 15, 15, 15, 15

4. BB Curl 4 x 12 @ 65

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.09AM; another early morning session on the mountain, this time a 2 hour hike, then...Cycle 4, Week 3, Day 2.

1. Deadlift

95 x 5

115 x 5

140 x 3

175 x 5

200 x 3

220 x 6

2. One Arm DB Rows 4 x 12 @ 55

2. Shrugs 4 x 10 @ 220, 200, 175, 140

4. Leg Raises 4 x 12

Aloha!

1. Deadlift

95 x 5

115 x 5

140 x 3

175 x 5

200 x 3

220 x 6

2. One Arm DB Rows 4 x 12 @ 55

2. Shrugs 4 x 10 @ 220, 200, 175, 140

4. Leg Raises 4 x 12

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.11AM; Cycle 4, Week 3, Day 3...

1. Bench Press

65 x 5

80 x 5

95 x 3

120 x 5

135 x 3

150 x 12 (Rep PR since I've been 5/3/1'ing)

2. DB Bench Press 4 x 10 @ 55's

3. DB Fly 4 x 12 @ 15's

...ending the training day with a two hour hike.

Aloha!

1. Bench Press

65 x 5

80 x 5

95 x 3

120 x 5

135 x 3

150 x 12 (Rep PR since I've been 5/3/1'ing)

2. DB Bench Press 4 x 10 @ 55's

3. DB Fly 4 x 12 @ 15's

...ending the training day with a two hour hike.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.13PM; did the Kalaʻiʻōpua mountain run twice for some solid hill climbing.

I am trying to put to practice the idea of doing lots of moderate, base building (i.e., "Zone 2") running and hiking.

"

Aloha!

I am trying to put to practice the idea of doing lots of moderate, base building (i.e., "Zone 2") running and hiking.

"

*Vivere militare est*." -SenecaAloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.13PM; last heavy day of this cycle, after this I begin deloading. What I've learned is that I much prefer a template entirely focused on strength, and let any muscle growth chips fall where they may. The thrill for me is getting stronger with muscle as the natural corollary.

1. Squats

65 x

85 x 5

100 x 3

125 x 5

140 x 3

160 x 10 (5/3/1 repetition PR)

2. Ring Chins 3 x 5

Was supposed to do abs but ran out of time.

Aloha!

1. Squats

65 x

85 x 5

100 x 3

125 x 5

140 x 3

160 x 10 (5/3/1 repetition PR)

2. Ring Chins 3 x 5

Was supposed to do abs but ran out of time.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.15AM; started the day by doing the Kalaʻiʻōpua mountain run twice for some fasted-state cardio gainz.

Next up, I'm doing something a bit different. I'm into my deload week now, but I'm trying out something from

This is not pushing for a true 1RM, as the whole idea is just to hit a really crisp 3-5 with 90% of your 1RM. The progression is: 70% x 5, 80% x 5, 90% x 5, 100% x 3-5 of TRAINING MAX,

1. Press

85 x 5

100 x 5

115 x 5

125 x 4 (PR)

2. DB Press 4 x 12 @ 30's

3. Lateral Raise 4 x 12 @ 15

4. BB Curl 4 x 10 @ 65

Aloha!

Next up, I'm doing something a bit different. I'm into my deload week now, but I'm trying out something from

*5/3/1 Forever*, the "TM Test" version of the 7th Week Protocol, which is just his variations on the deload week theme. So this week I will work up to one heavy set of each of the big lifts for 3-5 reps, then go camping on Kauaʻi for a week, and then come back hopefully rested and ready to get back after it.This is not pushing for a true 1RM, as the whole idea is just to hit a really crisp 3-5 with 90% of your 1RM. The progression is: 70% x 5, 80% x 5, 90% x 5, 100% x 3-5 of TRAINING MAX,

*not*1RM.1. Press

85 x 5

100 x 5

115 x 5

125 x 4 (PR)

2. DB Press 4 x 12 @ 30's

3. Lateral Raise 4 x 12 @ 15

4. BB Curl 4 x 10 @ 65

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.16AM; Cycle 4, Week 4, Day 2...

1. Deadlift

95 x 5

115 x 5

140 x 3

180 x 5

205 x 5

230 x 5

255 x 5

I tried going for a hike later in the day but the road was blocked by a downed tree so I bagged it.

Aloha!

1. Deadlift

95 x 5

115 x 5

140 x 3

180 x 5

205 x 5

230 x 5

255 x 5

I tried going for a hike later in the day but the road was blocked by a downed tree so I bagged it.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.17PM; Tantalus Run x 2. Trying to be cautious about my pacing (i.e., not trying to push it) but enjoying the runs. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.18PM; Cycle 4, Week 4, Day 3...still doing the TM test.

1. Bench Press

65 x 5

80 x 5

95 x 5

125 x 5

140 x 5

160 x 5

Aloha!

1. Bench Press

65 x 5

80 x 5

95 x 5

125 x 5

140 x 5

160 x 5

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.19PM; Tantalus Run x 2. Day by day, yo. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.27PM; spent the week on Kaua'i, hiking and enjoying in Waimea Canyon. This marks Cycle 5, Week 1, Day 1; I am still trying to nudge up the volume of lifts. Accordingly, I will do a push, a pull, and a squat each workout until I leave for the Salmon River trip.

1. Squats

75 x 5

90 x 5

110 x 3

115 x 5

135 x 5

150 x 14

135 x 5

115 x 20

2. Dumbbell Bench Press 3 x 10 @ 55's

3. Dumbbell Row 3 x 10 @ 55

Aloha!

1. Squats

75 x 5

90 x 5

110 x 3

115 x 5

135 x 5

150 x 14

135 x 5

115 x 20

2. Dumbbell Bench Press 3 x 10 @ 55's

3. Dumbbell Row 3 x 10 @ 55

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.06.29AM; Cycle 5, Week 1, Day 2...

1. Squat

75 x 5

90 x 5

110 x 5

2. Bench Press

70 x 5

85 x 5

100 x 3

110 x 5

125 x 5

145 x 15 (PR)

125 x 5

110 x 20 (PR)

3. Ring Chins x 5, 6, 5

...finished with a one hour walk in the mountains to escape the heat down below.

Aloha!

1. Squat

75 x 5

90 x 5

110 x 5

2. Bench Press

70 x 5

85 x 5

100 x 3

110 x 5

125 x 5

145 x 15 (PR)

125 x 5

110 x 20 (PR)

3. Ring Chins x 5, 6, 5

...finished with a one hour walk in the mountains to escape the heat down below.

Aloha!

Last edited by Fat Cat on Mon Jul 01, 2019 6:11 pm, edited 1 time in total.

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

- Kazuya Mishima
- Sergeant Commanding
**Posts:**6291**Joined:**Mon Nov 20, 2006 10:11 pm

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

1. Good work.

2. I can't get over the fact that Dylan Sprouse is banging that chick in your signature gif.

2. I can't get over the fact that Dylan Sprouse is banging that chick in your signature gif.

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

Thank you, and I'm going to assume Dylan Sprouse looks almost exactly like I do. It's an easy mistake and I won't hold it against her fine Hungarian ass.

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.07.01AM; Tantalus Run x 2 in the morning and then the day at the beach house lolling in the waves with the occasional shot of ice cold vodka. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.07.02PM; Cycle 5, Week 1, Day 3...

1. Squats

75 x 5

90 x 5

110 x 5

2. Press

55 x 5

70 x 5

80 x 3

85 x 5

100 x 5

115 x 9 (PR)

100 x 5

85 x 10

3. Deadlift

100 x 5

115 x 5

125 x 3

140 x 5

160 x 5

180 x 5

205 x 10

...this took a bit longer than I like but was a solid workout. The 115 x 9 was tough and puts my theoretical best at about 150 x 1, although the most I have done recently was 135 x 1 at the end of a workout.

Aloha!

1. Squats

75 x 5

90 x 5

110 x 5

2. Press

55 x 5

70 x 5

80 x 3

85 x 5

100 x 5

115 x 9 (PR)

100 x 5

85 x 10

3. Deadlift

100 x 5

115 x 5

125 x 3

140 x 5

160 x 5

180 x 5

205 x 10

...this took a bit longer than I like but was a solid workout. The 115 x 9 was tough and puts my theoretical best at about 150 x 1, although the most I have done recently was 135 x 1 at the end of a workout.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.07.04AM; Cycle 5, Week 2, Day 1...finished this with an hour swim at the beach. Even saw a Hawaiian monk seal playing in the water.

1. Squat

75 x 5

90 x 5

110 x 3

125 x 3

145 x 3

160 x 12 (PR)

145 x 3

125 x 10

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

3. Ring Chins x 5, 5, 4

Aloha!

1. Squat

75 x 5

90 x 5

110 x 3

125 x 3

145 x 3

160 x 12 (PR)

145 x 3

125 x 10

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

3. Ring Chins x 5, 5, 4

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.07.05PM; Tantalus run x 2. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.07.06AM; Cycle 5, Week 2, Day 2...usual joint mobility x 10:00 and jumps x 10 to warm up.

1. Squats

75 x 5

90 x 5

110 x 5

2. Bench Press

70 x 5

85 x 5

100 x 3

120 x 3

135 x 3

150 x 14 (PR)

135 x 3

120 x 16

3. Ring Chins x 4, 5, 5

...finished with an hour hike on Wa'ahila Ridge.

Aloha!

1. Squats

75 x 5

90 x 5

110 x 5

2. Bench Press

70 x 5

85 x 5

100 x 3

120 x 3

135 x 3

150 x 14 (PR)

135 x 3

120 x 16

3. Ring Chins x 4, 5, 5

...finished with an hour hike on Wa'ahila Ridge.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.07.07PM; Tantalus run and then some extra roaming around because it was nice and cool in the mountains. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González