::::::::::GUAVA FORTRESS::::::::::
Moderator: Dux
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.07PM; Cycle 12, Week 2, Day 3...don't usually lift on Fridays, but I had to work all day Saturday in the field so I moved this up a day.
1. Bench Press
80 x 5
100 x 5
120 x 3
130 x 5
150 x 5
170 x 5
2. Dumbbell Bench Press 5 x 10 @ 60s
3. Lying Triceps Extensions 5 x 10 @ 50
Aloha!
1. Bench Press
80 x 5
100 x 5
120 x 3
130 x 5
150 x 5
170 x 5
2. Dumbbell Bench Press 5 x 10 @ 60s
3. Lying Triceps Extensions 5 x 10 @ 50
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.09AM; Cycle 12, Week 2, Day 4...
1. Squat
100 x 5
120 x 5
145 x 3
160 x 5
180 x 5
205 x 5
2. Ring Chins 5 x 5
3. Situps 5 x 10
Aloha!
1. Squat
100 x 5
120 x 5
145 x 3
160 x 5
180 x 5
205 x 5
2. Ring Chins 5 x 5
3. Situps 5 x 10
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.11PM; Cycle 12, Week 3, Day 1...
1. Press
60 x 5
75 x 5
90 x 3
115 x 5
130 x 3
145 x 2 (PR)
155 x MISS
155 x 1 (PR)
2. One Dumbbell Row 5 x 10 @ 70s
3. Dumbbell Press 5 x 10 @ 30s
4. Fat Bar Curls 3 x 10 @ 70
Superset w/
5. Rev. Fly 3 x 10 @ 10s
Aloha!
1. Press
60 x 5
75 x 5
90 x 3
115 x 5
130 x 3
145 x 2 (PR)
155 x MISS
155 x 1 (PR)
2. One Dumbbell Row 5 x 10 @ 70s
3. Dumbbell Press 5 x 10 @ 30s
4. Fat Bar Curls 3 x 10 @ 70
Superset w/
5. Rev. Fly 3 x 10 @ 10s
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.12PM; Cycle 12, Week 3, Day 2...felt like ass so kept it to the bare minimum. The 280 is only a rep record at that weight, since it hasn't come up yet.
1. Deadlifts
120 x 5
150 x 5
180 x 3
220 x 5
250 x 3
280 x 1 (PR)
...that's all folks!
Aloha!
1. Deadlifts
120 x 5
150 x 5
180 x 3
220 x 5
250 x 3
280 x 1 (PR)
...that's all folks!
Aloha!
Last edited by Fat Cat on Tue Feb 18, 2020 5:36 pm, edited 1 time in total.
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.15AM; couple hours walk with my wife and son in Waikiki and then we went for ramen. Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.16AM; Cycle 12, Week 3, Day 3...very strong day of lifting for me, broke two wheels on bench press, so yay!
1. Bench Press
80 x 5
100x 5
120 x 3
150 x 5
170 x 3
190 x 3 (PR)
210 x 1 (PR)
225 x 1 (PR)
2. Dumbbell Bench Press 5 x 10 @ 60s
3. Lying Triceps Extensions 5 x 10 @ 50
...I was amped after the successes so I went for 1.5 hour run in the mountains.
Aloha!
1. Bench Press
80 x 5
100x 5
120 x 3
150 x 5
170 x 3
190 x 3 (PR)
210 x 1 (PR)
225 x 1 (PR)
2. Dumbbell Bench Press 5 x 10 @ 60s
3. Lying Triceps Extensions 5 x 10 @ 50
...I was amped after the successes so I went for 1.5 hour run in the mountains.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.17AM; Cycle 12, Week 3, Day 4...spent the morning walking around Lēʻahi/Diamond Head with my wife, then playing football and swimming at Waikiki Beach with my son and nephew.
The sun took it out of me a bit, but I still managed to hit a PR in the squat, to finish this month strong before deload week begins.
1. Squat
100 x 5
120 x 5
145 x 3
180 x 5
205 x 3
230 x 1 (PR)
240 x 1 (PR)
250 x 1 (PR)
2. Situps 3 x 10, 15, 20
Aloha!
The sun took it out of me a bit, but I still managed to hit a PR in the squat, to finish this month strong before deload week begins.
1. Squat
100 x 5
120 x 5
145 x 3
180 x 5
205 x 3
230 x 1 (PR)
240 x 1 (PR)
250 x 1 (PR)
2. Situps 3 x 10, 15, 20
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.18PM; quick dash up Wa'ahila Ridge. Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.20PM; Cycle 12, Week 4, Day 1 & 2 combined...I had a root canal the day before and wasn't in any shape to lift, but it was deload week anyway to no harm.
1. Press
60 x 5
75 x 5
90 x 5
2. Deadlift
120 x 5
150 x 5
180 x 5
Aloha!
1. Press
60 x 5
75 x 5
90 x 5
2. Deadlift
120 x 5
150 x 5
180 x 5
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.22AM; Cycle 12, Week 4, Days 3 & 4 combined...
1. Bench
80 x 5
100 x 5
120 x 5
2. Squat
100 x 5
120 x 5
145 x 5
...then a two hour hike in the afternoon.
Aloha!
1. Bench
80 x 5
100 x 5
120 x 5
2. Squat
100 x 5
120 x 5
145 x 5
...then a two hour hike in the afternoon.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.23PM; two hour hike. Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
One Year of 5/3/1...the previous workout represents the final workout of 12 monthlong cycles of 5/3/1. Templates which I used during that time include Boring But Big, Bodybuilding, Full Body, and NOV Powerlifting. Basic observations:
 Press advanced from 125 estimated max to 155 real max; this was the only lift which I had to recalculate at 0.9 to continue making progress. Total improvement was only 30 lbs. but I'll take it because goddamn strict pressing is hard. Mostly this is because I have a notverygood left shoulder which is notably less strong than my right. Assistance work that has made a positive difference for me are dumbbell pressing, reverse fly, and lateral raises.
 Bench Press advanced from an estimated 155 maximum to 225 real max; a 70 lbs. improvement. I've had good luck using dumbbell bench presses and my new favorite triceps exercise, the Lying Triceps Extension with an EZ Curl bar. I believe fat bar curls have also helped, but the LTE has been a massive game changer in making heavy (for me) weights feel light. I will also be switching from regular one arm DB rows to Kroc style, max top set for high reps.
 Squat progressed from an estimate 155 maximum to a real max of 250 for a total 95 lbs. improvement. At times I have used pauses, higher rep backoffs (i.e., BBB), and front squats, but since I've still not reached anything like my basic limit, I have not had to get very creative. At some point that will change, but not yet, and in the meantime I will slowly gather together the equipment for belt squats. I also have found that I am not wild about squatting three times a week; I don't mind the work but my right knee bugs me. When I squat once a week it's fine.
 Deadlift advanced from an estimated 225 to a real 315 and I could have done substantially more, but DL'ing really taxes me so I try to do the minimum required to make progress, so that I don't stall everything else by getting vain. As with the squat, I don't really need "assistance" yet so I will probably just do chins and abs.
I have enjoyed and plan to continue with the basic NOV Powerlifting template, which is essentially one day per big lift, plus lighter assistance. I get bigger as I get stronger, but I find that getting stronger is what really motivates me and I'm not really looking to pack on weight. For conditioning I mostly do hiking and some LSD running in the mountains, but I would like to add hill sprints in slowly and see how it goes. Finally, I have just begun playing with various load variations, really just the 3/5/1 alternate structure. That has you doing singles after your top set on the first and third weeks, and while I made some of the biggest lifts of recent memory, it also let me know that I wasn't quite in shape for that yet. By the third week I was draggin' ass, so I may go back to a 5/3/1 approach or I may alternate between the two.
Finally, for the longer term, I would like to:
 Educate myself more about RPE, based on our discussion in the training forum.
 More chins. More face pulls. More pullaparts.
 Get set up for belt squats.
 Get some better gear for my home gym, including a power rack, a new bar, and a chindip station.
 Find a lowkey PL meet to participate in; this has been in my mind since forever but I don't really know where to start.
Aloha!
 Press advanced from 125 estimated max to 155 real max; this was the only lift which I had to recalculate at 0.9 to continue making progress. Total improvement was only 30 lbs. but I'll take it because goddamn strict pressing is hard. Mostly this is because I have a notverygood left shoulder which is notably less strong than my right. Assistance work that has made a positive difference for me are dumbbell pressing, reverse fly, and lateral raises.
 Bench Press advanced from an estimated 155 maximum to 225 real max; a 70 lbs. improvement. I've had good luck using dumbbell bench presses and my new favorite triceps exercise, the Lying Triceps Extension with an EZ Curl bar. I believe fat bar curls have also helped, but the LTE has been a massive game changer in making heavy (for me) weights feel light. I will also be switching from regular one arm DB rows to Kroc style, max top set for high reps.
 Squat progressed from an estimate 155 maximum to a real max of 250 for a total 95 lbs. improvement. At times I have used pauses, higher rep backoffs (i.e., BBB), and front squats, but since I've still not reached anything like my basic limit, I have not had to get very creative. At some point that will change, but not yet, and in the meantime I will slowly gather together the equipment for belt squats. I also have found that I am not wild about squatting three times a week; I don't mind the work but my right knee bugs me. When I squat once a week it's fine.
 Deadlift advanced from an estimated 225 to a real 315 and I could have done substantially more, but DL'ing really taxes me so I try to do the minimum required to make progress, so that I don't stall everything else by getting vain. As with the squat, I don't really need "assistance" yet so I will probably just do chins and abs.
I have enjoyed and plan to continue with the basic NOV Powerlifting template, which is essentially one day per big lift, plus lighter assistance. I get bigger as I get stronger, but I find that getting stronger is what really motivates me and I'm not really looking to pack on weight. For conditioning I mostly do hiking and some LSD running in the mountains, but I would like to add hill sprints in slowly and see how it goes. Finally, I have just begun playing with various load variations, really just the 3/5/1 alternate structure. That has you doing singles after your top set on the first and third weeks, and while I made some of the biggest lifts of recent memory, it also let me know that I wasn't quite in shape for that yet. By the third week I was draggin' ass, so I may go back to a 5/3/1 approach or I may alternate between the two.
Finally, for the longer term, I would like to:
 Educate myself more about RPE, based on our discussion in the training forum.
 More chins. More face pulls. More pullaparts.
 Get set up for belt squats.
 Get some better gear for my home gym, including a power rack, a new bar, and a chindip station.
 Find a lowkey PL meet to participate in; this has been in my mind since forever but I don't really know where to start.
Aloha!
Last edited by Fat Cat on Mon Feb 24, 2020 10:43 pm, edited 2 times in total.
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.24PM; typical Monday scramble up Wa'ahila Ridge. Here's a view from the top; photo is not mine. Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.25PM; Cycle 13, Week 1, Day 1...NOV Template, but going with 5/3/1 programming this cycle. And, for a substandard way to kick things off, I missed my rep target for the top set of presses and will have to recalculate at 1RM x 0.9. This was not a surprise, as my left shoulder is holding me back, and I knew that the programmed numbers looked a bit high for me. Even so I almost made the last rep, but I got slightly out of groove and lost it.
What I am disappointed about is that I didn't listen to the voice in my head and recalculate before hitting the wall, but as my own coach, I will have to learn to trust my (educated) instincts more.
1. Press
65 x 5
80 x 5
95 x 3
100 x 5
115 x 5
135 x 4 (MISSED 5th REP = RECALC.)
2. Kroc Rows
60 x 10
70 x 10
80 x 15
3. Dumbbell Press 3 x 10 @ 25's
4. Fat Bar Curls 3 x 10 @ 75
superset w/
5. Rev Fly 3 x 10 @ 10's
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan

 Sarge
 Posts: 229
 Joined: Thu Oct 10, 2019 6:08 am
Re: ::::::::::GUAVA FORTRESS::::::::::
What's up with the shoulder? Is there rehabby stuff that would help?
Re: ::::::::::GUAVA FORTRESS::::::::::
MJ&S, i am trying everything I can: stretches, windmills, hangs, various exercises with bands and dumbbells, but I haven't licked it yet. I should get it checked out but it doesn't hurt all the time, just in certain ranges of motion.motherjuggs&speed wrote: ↑Wed Feb 26, 2020 11:41 pmWhat's up with the shoulder? Is there rehabby stuff that would help?
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.02.26PM; Cycle 13, Week 1, Day 2...this was one of those perfect workouts where I got a good rhythm and just banged it out.
1. Deadlift
120 x 5
150 x 5
180 x 3
195 x 5
220 x 5
250 x 8 (PR)
2. Ring Chins 7 x 4
3. Situps x 5, 10, 15, 20
Aloha!
1. Deadlift
120 x 5
150 x 5
180 x 3
195 x 5
220 x 5
250 x 8 (PR)
2. Ring Chins 7 x 4
3. Situps x 5, 10, 15, 20
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.01; Cycle 13, Week 1, Day 3...had to work up in the mountains in Helemano all day on Saturday, so this workout got pushed back a day. That, bad field food, and since my son wanted me to take him fishing before dawn, not much sleep. Oh well, he speared a huge octopus that he was stoked about, and I hit a rep PR so all in all a good Sunday.
1. Bench Press
85 x 5
105 x 5
125 x 3
135 x 5
155 x 5
175 x 12 (PR)
2. Dumbbell Bench Press 3 x 10 @ 70's
3. Lying Triceps Extension 3 x 12 @ 50
...finished with an hour hike. We were having a windstorm and it was too dangerous to go deeper into the woods with branches flying around, so I kept it shorter than I would have liked.
Aloha!
1. Bench Press
85 x 5
105 x 5
125 x 3
135 x 5
155 x 5
175 x 12 (PR)
2. Dumbbell Bench Press 3 x 10 @ 70's
3. Lying Triceps Extension 3 x 12 @ 50
...finished with an hour hike. We were having a windstorm and it was too dangerous to go deeper into the woods with branches flying around, so I kept it shorter than I would have liked.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.02PM; Cycle 13, Week 1, Day 4...
1. Squats
100 x 5
125 x 5
150 x 3
165 x 5
190 x 5
215 x 6 (PR)
2. Situps 2 x 20
Aloha!
1. Squats
100 x 5
125 x 5
150 x 3
165 x 5
190 x 5
215 x 6 (PR)
2. Situps 2 x 20
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
 Mickey O'neil
 Lifetime IGer
 Posts: 22056
 Joined: Wed Dec 07, 2005 2:49 pm
 Location: The Pale Blue Dot
Re: ::::::::::GUAVA FORTRESS::::::::::
Very cool! And it's always worth it to get into the woods.Fat Cat wrote: ↑Mon Mar 02, 2020 5:34 pm2020.03.01; Cycle 13, Week 1, Day 3...had to work up in the mountains in Helemano all day on Saturday, so this workout got pushed back a day. That, bad field food, and since my son wanted me to take him fishing before dawn, not much sleep. Oh well, he speared a huge octopus that he was stoked about, and I hit a rep PR so all in all a good Sunday.
1. Bench Press
85 x 5
105 x 5
125 x 3
135 x 5
155 x 5
175 x 12 (PR)
2. Dumbbell Bench Press 3 x 10 @ 70's
3. Lying Triceps Extension 3 x 12 @ 50
...finished with an hour hike. We were having a windstorm and it was too dangerous to go deeper into the woods with branches flying around, so I kept it shorter than I would have liked.
Aloha!
Re: ::::::::::GUAVA FORTRESS::::::::::
Thanks, Mickey! Agreed about the forest, it's essential for my mental health as much as my physical wellbeing.
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.04PM; Cycle 13, Week 2, Day 1...tried to apply some of what was discussed in the RPE thread, subbing out my assistance (dumbbell pressing) for sets of 5 with the barbell with FSL weights until I felt the bar was slowing down and I wasn't rattling the plates at the top of each rep. I managed five sets and got a crazy shoulder pump.
1. Press
60 x 5
70 x 5
85 x 3
100 x 5
115 x 3
130 x 7 (PR)
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
2. Kroc Rows
60 x 10
70 x 10
80 x 16
3. Fat Bar Curls 3 x 10 @ 75
Superset w/
4. Rev. Fly 3 x 10 @ 10
Aloha!
1. Press
60 x 5
70 x 5
85 x 3
100 x 5
115 x 3
130 x 7 (PR)
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
2. Kroc Rows
60 x 10
70 x 10
80 x 16
3. Fat Bar Curls 3 x 10 @ 75
Superset w/
4. Rev. Fly 3 x 10 @ 10
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.05PM; Cycle 13, Week 2, Day 2...had to keep this short and go pick up my son.
1. Deadlift
125 x 5
150 x 5
180 x 3
205 x 3
235 x 3
265 x 8 (PR)
Aloha!
1. Deadlift
125 x 5
150 x 5
180 x 3
205 x 3
235 x 3
265 x 8 (PR)
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.07AM; took my wife for an hour and a half walk in Manoa in the morning, then...
Cycle 13, Week 2, Day 3...again playing with the backoff sets done RPE style until the bar starts to slow. Managed six sets with FSL weight, but this was markedly easier than 5 x 10 with the 70 lbs. dumbbells.
1. Bench Press
85 x 5
105 x 5
125 x 3
145 x 5
165 x 3
285 x 5 (PR)
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
2. EZ Curl Lying Triceps Extension
50 x 10
60 x 10
70 x 12
...still had some energy so I went for my Mt. Tantalus run in the afternoon, about two hours.
Aloha!
Cycle 13, Week 2, Day 3...again playing with the backoff sets done RPE style until the bar starts to slow. Managed six sets with FSL weight, but this was markedly easier than 5 x 10 with the 70 lbs. dumbbells.
1. Bench Press
85 x 5
105 x 5
125 x 3
145 x 5
165 x 3
285 x 5 (PR)
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
2. EZ Curl Lying Triceps Extension
50 x 10
60 x 10
70 x 12
...still had some energy so I went for my Mt. Tantalus run in the afternoon, about two hours.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.08AM; Cycle 13, Week 2, Day 4...
1. Squat
100 x 5
125 x 5
150 x 3
175 x 5
200 x 3
225 x 5 (PR)
2. Ring Chins 5 x 5
3. Situps 2 x 20
4. Knee Raises 2 x 20
5. Arnold Twist x 50
Superset the five ab sets with the chins at the end to get it done in a timely fashion. It was a still a beautiful say so I went for Mt. Tantalus run again, about two hours or so.
Aloha!
1. Squat
100 x 5
125 x 5
150 x 3
175 x 5
200 x 3
225 x 5 (PR)
2. Ring Chins 5 x 5
3. Situps 2 x 20
4. Knee Raises 2 x 20
5. Arnold Twist x 50
Superset the five ab sets with the chins at the end to get it done in a timely fashion. It was a still a beautiful say so I went for Mt. Tantalus run again, about two hours or so.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan