FastCatChamp on GST....Live From Ironville!

[QUOTE=Woody-5;1294221491]DL scheme looks solid! In for 500!

Nice work on those squats and paused bench with short rest times. Looking good with that 280x4 squat!
225x3 paused bench is awesome[/QUOTE]

Of course I have changed my mind a bit about the DL scheme. That first week's 3x5 killed me! I wasn't right for days. Going to go to the single reps scheme now.

[QUOTE=freddie75104;1294291181]I dont think I would worry to much about a missed session, especially at your caliber, you rarely miss and you're auto regulation system will fix it without any problem, IMHO.
I do, on the other hand understand how it feels to miss because of unforeseen circumstance, I feel slightly out of place because I didn't get the work in that was scheduled.

On ward and upward[/QUOTE]

My personal schedule is creating training schedule havoc. What I am resigned to do for now is to have a list of lifts that I need to get done over seven days and to then just do them as I can.


For Example.......................see next post.

Volume Block
2.2

[b][color=blue]Deadlift[/b][/color]
[url]http://www.marylandpowerlifting.com/page.asp?contentID=48[/url]
10x1 @75% 1RM of 445
60 Second Rests Between Lifts
*335x10x1

[b][color=blue]Push Press[/b][/color]
Up to x6 @8 - 5% Fatigue
125x6 @7
*135x6 @8
135x6 @9

[u]Notes:[/u] Off to pick up kids and take them places. I will try to get Front Squats and CGBP done next time in as sort of a Session 2.2/b

[QUOTE=FastCatChamp;1294939241]My personal schedule is creating training schedule havoc.


What I am resigned to do for now is to have a list of lifts that I need to get done over seven days and to then just do them as I can.[/QUOTE]

Which is exactly the right thing to do.


Adapt and overcome.

Volume Block
2.3

[b][color=blue]Paused Squat[/b][/color]
x5 @9 - 7% Drop
195x5 @8
205x5 @8.5
*215x5 @9
200x5 @9

[b][color=blue]Touch n Go Bench[/b][/color]
Up to x5 @9 - 9% Drop
205x5 @7
215x5 @8
*225x5 @9.5
205x5 @9

[u]Notes:[/u] Didn't do Rack Pulls as scheduled.

Volume & Intensity Block
3.1

[b][color=blue]Squat[/b][/color]
x3 @9 - 5% Drop
245x3 @7
260x3 @8
270x3 @8.5
*285x3 @9
270x3 @9

[b][color=blue]Competition Bench[/b][/color]
Up to x3 @9 - 5% Drop
210x3 @7
220x3 @8.5
*230x3 @10
217x3 @9

[b][color=blue]2 Ct. Paused Bench[/b][/color]
Up to x2 @9 - 5% Drop
185x3 @7
195x2 @8
205x2 @8.5
*210x2 @9
200x2 @9

[u]Notes:[/u] All Good today. I have been suffering from a bit of food poisoning or something lately.....been going on for about 4-5 days. Almost feels like I am having really bad hunger pains about every hour or so. Not 100% but still moving weight.

AM body weights are 179.5 ish every day

Volume & Intensity Block
3.2

[b][color=blue]Deadlift[/b][/color]
[url]http://www.marylandpowerlifting.com/page.asp?contentID=48[/url]
8x1 @80% 1RM of 445
60 Second Rests Between Lifts
*355x8x1

[b][color=blue]CGBP[/b][/color]
Up to x5 @9 - 5% Fatigue
175x5 @7
185x5 @8
*195x5 @9
185x5 @9

[u]Notes:[/u] This was half of 3.2. Will hit up Front Squats and Presses tomorrow.

[QUOTE=FastCatChamp;1296693471] I have been suffering from a bit of food poisoning or something lately.....been going on for about 4-5 days. Almost feels like I am having really bad hunger pains about every hour or so. Not 100% but still moving weight.[/QUOTE]

:eek:




[QUOTE=FastCatChamp;1297314551]Volume & Intensity Block
3.2

[b][color=blue]Deadlift[/b][/color]
[url]http://www.marylandpowerlifting.com/page.asp?contentID=48[/url]
8x1 @80% 1RM of 445
60 Second Rests Between Lifts
*355x8x1

[b][color=blue]CGBP[/b][/color]
Up to x5 @9 - 5% Fatigue
175x5 @7
185x5 @8
*195x5 @9
185x5 @9

[u]Notes:[/u] This was half of 3.2. Will hit up Front Squats and Presses tomorrow.[/QUOTE]

I take it from ^^^^ this that you're feeling better?

[QUOTE=ironwill2008;1297327391]:eek:

I take it from ^^^^ this that you're feeling better?[/QUOTE]

Finally! I have really been up against it from an energy and just not feeling right standpoint. The stomach deal finally went away but damn if it didn't linger for a good many days.

What I am dealing with right now is a schedule that is changing from day-to-day with volleyball practice and games, dance classes, weekend tournaments that have times depending on winning and losing, away games that are everywhere and anywhere within a 100 mile radius, and some family stuff like bday parties that can't be avoided. It is absolutely wrecking havoc with any semblance of a training schedule.

I finally had a clear schedule after work today from 330 to 530 and I will be damned if the daycare lady didn't call and tell me that I need to pick up my son early..........UGHHHHHH!

Volume & Intensity Block
3.1 (Im really just re-doing last week's cycle)

[b][color=blue]Squat[/b][/color]
x4 @9 - 5% Drop
245x3 @7
260x3 @7.5
270x3 @8
285x3 @8.5
*295x3 @9
280x3 @9

[b][color=blue]Bench[/b][/color]
Up to x3 @9 - 5% Fatigue
210x3 @7
220x3 @8.5
*230x3 @10
217x3 @9.5

[u]Notes:[/u] As usual.....time constricted. I did have a much stronger go of it with Squats than usual after not Squatting in my last sesh.

Volume & Intensity Block
3.2

[b][color=blue]Deadlift[/b][/color]
[url]http://www.marylandpowerlifting.com/page.asp?contentID=48[/url]
6x1 @85% 1RM of 445
60 Second Rests Between Lifts
*375x8x1

[b][color=blue]CGBP[/b][/color]
Up to x4 @9 - 5% Fatigue
190x4 @7
200x4 @8
*210x4 @9
195x4 @9

[u]Notes:[/u] Moved ahead with the Deadlift scheme. Realized after my CGBP that I had been 10# heavier on each set than scheduled....WIN!

Nice sessions FCC! Very nice skwats! Big triple with 295!
Liking all those dead singles. Very strong CGBP reps too

[QUOTE=FastCatChamp;1300196311]
What I am dealing with right now is a schedule that is changing from day-to-day with volleyball practice and games, dance classes, weekend tournaments that have times depending on winning and losing, away games that are everywhere and anywhere within a 100 mile radius, and some family stuff like bday parties that can't be avoided. It is absolutely wrecking havoc with any semblance of a training schedule.

I finally had a clear schedule after work today from 330 to 530 and I will be damned if the daycare lady didn't call and tell me that I need to pick up my son early..........UGHHHHHH![/QUOTE]

RL is always going to cause us to change plans.

We do what we have to, we do our best on that day, and we move on.






[QUOTE=FastCatChamp;1300197461]Volume & Intensity Block
3.1 (Im really just re-doing last week's cycle)

[b][color=blue]Squat[/b][/color]
x4 @9 - 5% Drop
245x3 @7
260x3 @7.5
270x3 @8
285x3 @8.5
*295x3 @9
280x3 @9

[b][color=blue]Bench[/b][/color]
Up to x3 @9 - 5% Fatigue
210x3 @7
220x3 @8.5
*230x3 @10
217x3 @9.5

[u]Notes:[/u] As usual.....time constricted. I did have a much stronger go of it with Squats than usual after not Squatting in my last sesh.[/QUOTE]

gj getting in some work.




FWIW, back in the day when Verizon owned me, there were stretches of weeks where I had very little time to train (due to forced overtime plus other RL obligations), so what I did was to do 5 sets of Squats (after some warmups) on one evening, 5 sets of some Press variant on another, and then 5 sets of Deadlifts on a 3rd evening that week, and that's all I did. While I didn't gain anything during those times, I didn't lose anything either, and just the mental boost of knowing I was doing [I]something[/I] kept me in the game.

Im with the ironwill, in that you get in what you can when you can. staying even (not winning or losing) has its place in all our lives, keep pluggin along it'll even out sooner or later.

Im still alive.......just being absolutely being used up at work and after school events for my kids. It an everyday deal right now.

I have trained two days/week for the last two weeks. Actually felt very strong. Maybe the added rest is doing me good

Sorry that I have been unable to even lurk in on journals as I usually do.

[QUOTE=FastCatChamp;1303568381]Im still alive.......just being absolutely being used up at work and after school events for my kids. It an everyday deal right now.

I have trained two days/week for the last two weeks. Actually felt very strong. Maybe the added rest is doing me good

Sorry that I have been unable to even lurk in on journals as I usually do.[/QUOTE]

Well, you aren't missing much in mine

Same for me although mine isnt here (bb.com) anymore.

[QUOTE=FastCatChamp;1303568381]Im still alive.......just being absolutely being used up at work and after school events for my kids. It an everyday deal right now.

I have trained two days/week for the last two weeks. Actually felt very strong. Maybe the added rest is doing me good

Sorry that I have been unable to even lurk in on journals as I usually do.[/QUOTE]

No prob, Gale; RL , and especiall your kids, will always take precedence.


Good on you for getting in your training, and good deal in at least updating your journal.

-------------------------------

[size=+2][color=blue]Practical Programming - The FastCatChamp Protocol[/size][/color]

[size=+2]Week 1 - A[/size]

Press
100x3x5

Chins
BWx11x8x4

Flat DB Press
70x3x10

DB Pullovers
70x2x8

Do what? :D

[QUOTE=mstatefan91;1450656213]Do what? :D[/QUOTE]
Im still alive.....albeit older.

[size=+2][color=blue]Practical Programming - The FastCatChamp Protocol[/size][/color]

[size=+2]Week 1 - Deadlift, Etc.[/size]

Deadlift Singles
265x1
285x1
305x1 (~75% of 1RM Goal of 425)

SLDL
225x2x5

Rack Squats
315x4x1
335x1x1

Bench Press - Touch n Go
205x6x3

Seated V Bar Row
120x3x6

[QUOTE=FastCatChamp;1450914743]Im still alive.....albeit older.[/QUOTE]

Nice to see you back. I haven't posted in my log in a while either. I still train 5 days a week but the logging got to be obsessive/time consuming.

FCC IS BACK WOOO!!! /lick

[img]https://media.giphy.com/media/3o7abKGM3Xa70I7jCU/giphy.gif[/img]

[size=+2][color=blue]Even Easier Strength - The FastCatChamp Protocol[/size][/color]

[size=+2]Week 1 - Session 1[/size]

Warmup - Agile 11 & Reverse Hypers 3x10

Deadlift
245x2x5

Bench Press
165x2x5

Chins
BWx2x5

Front Squats
105x2x5

50 Yard KettleBell Walks
70x4

Time - 1 Hour

[size=+2][color=blue]Even Easier Strength - The FastCatChamp Protocol[/size][/color]

[size=+2]Week 1 - Session 2 (2x5)[/size]

Warmup - Agile 11 & Reverse Hypers 3x10

Front Squats
115x2x5

Bench Press
175x2x5

Chins
BWx2x5

Deadlift
245x2x5

Ab Stuff

Time - Under 1 Hour

[size=+2][color=blue]Even Easier Strength - The FastCatChamp Protocol[/size][/color]

[size=+2]Week 1 - Session 3 (5-3-2)[/size]

Warmup - Agile 11 & Reverse Hypers 4x12

Front Squats
115x5
135x3
155x2

Bench Press
175x5
195x3
215x2

Chins
BWx2x5

Deadlift
245x5
275x3
315x2

Farmer's Walk
70x2

Time - Under 1 Hour

How is life now? The family doing well?

[QUOTE=mstatefan91;1451793193]How is life now? The family doing well?[/QUOTE]
All is well. Kids in sports. Lots of driving around. Nothing real exciting.

I also have never quit lifting...did quit logging like you did.

[size=+2][color=blue]Even Easier Strength - The FastCatChamp Protocol[/size][/color]

[size=+2]Week 1 - Session 4 (2x5)[/size]

Warmup - Agile 11 & Band Stretching

Front Squats
115x2x5

Chins
BWx2x5

Bench Press
175x2x5

Deadlift
245x2x5

Farmer's Walks
70x2x50Yards

Time - 1 Hourish

Notes: Time for a Rest Day of two over the next 3-4 days