::::::::::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 » Wed Jul 10, 2019 2:08 am

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)

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

Post by Fat Cat » Fri Jul 12, 2019 7:29 pm

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

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

Post by Fat Cat » Sun Jul 14, 2019 3:03 am

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

Post by Fat Cat » Wed Jul 17, 2019 5:34 pm

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

Post by Fat Cat » Mon Jul 22, 2019 5:14 pm

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

Post by Fat Cat » Mon Jul 22, 2019 5:15 pm

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

Post by Fat Cat » Thu Aug 01, 2019 5:42 pm

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

Post by Fat Cat » Mon Aug 05, 2019 7:04 pm

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

Post by Mickey O'neil » Mon Aug 05, 2019 7:49 pm

Fat Cat wrote:
Thu Aug 01, 2019 5:42 pm
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!
That sounds great!

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

Post by Fat Cat » Mon Aug 05, 2019 8:18 pm

It was completely rad.
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Aug 12, 2019 5:24 pm

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

Post by Fat Cat » Mon Aug 12, 2019 5:32 pm

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.

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

Post by Fat Cat » Wed Aug 14, 2019 5:24 pm

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

Post by Fat Cat » Fri Aug 16, 2019 5:23 pm

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

Post by Fat Cat » Mon Aug 19, 2019 5:24 pm

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.

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

Post by Fat Cat » Mon Aug 19, 2019 5:26 pm

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

Post by Fat Cat » Tue Aug 20, 2019 5:25 pm

2019.08.19PM; one hour walk. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Aug 21, 2019 5:30 pm

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

Post by Fat Cat » Fri Aug 23, 2019 5:21 pm

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

Post by Fat Cat » Mon Aug 26, 2019 5:22 pm

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

Post by Fat Cat » Mon Aug 26, 2019 5:24 pm

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

Post by Fat Cat » Tue Aug 27, 2019 5:22 pm

2019.08.26PM; one hour hike on Wa'ahila Ridge. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Aug 28, 2019 5:27 pm

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

Post by Fat Cat » Thu Aug 29, 2019 5:56 pm

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

Post by Fat Cat » Thu Aug 29, 2019 5:56 pm

2019.08.28PM; one hour walk. Aloha!
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