::::::::::SQUATZ N' OATZ::::::::::

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Fat Cat
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Jun 03, 2019 5:58 pm

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.

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

Post by Fat Cat » Mon Jun 03, 2019 6:01 pm

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.

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

Post by Fat Cat » Wed Jun 05, 2019 5:39 pm

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

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

Post by Fat Cat » Fri Jun 07, 2019 12:18 am

2019.06.05PM; one hour hike after work. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Fri Jun 07, 2019 5:20 pm

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 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.

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

Post by Fat Cat » Mon Jun 10, 2019 12:11 am

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Jun 10, 2019 12:12 am

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

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

Post by Fat Cat » Tue Jun 11, 2019 8:54 pm

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.

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

Post by Fat Cat » Thu Jun 13, 2019 5:42 pm

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.

"Vivere militare est." -Seneca

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

Post by Fat Cat » Fri Jun 14, 2019 5:35 pm

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.

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

Post by Fat Cat » Sun Jun 16, 2019 12:53 am

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 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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Jun 17, 2019 5:44 pm

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.

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

Post by Fat Cat » Tue Jun 18, 2019 5:41 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Jun 19, 2019 6:36 pm

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

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