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Monday - BP 3x5
Wednesday - OHP 10x3
Friday - BP 5-3-2

Monday - OHP 3x5
Wednesday - BP 10x3
Friday - OHP 5-3-2

Progression - first two weeks, start with weights that you handle easily...

I have a pair of 25s. Just weighed one at 25.6

They are the only non-York plates I have of the 1000+ lbs. I have zero idea of there brand, but I use them all the time.

Didn't take before pics of the bar....it looked almost identical to Chad's bar that is painted black up above....

Replied to a ******** market post for "Free Free Weights" when I noticed two 45s. Cool part is that they were both Silver with black lettering. Went to the pickup and talked to the farmer guy,...

The FastCatChamp Protocol

Deadlift

Warmup: Agile 11

Deadlifts
225x3x3
245x3x3
275x3x2

Even Easier Strength - The FastCatChamp Protocol

Week 3 - Session 15 (2x5)

Warmup: KettleBell Swings, GetUps, & Agile 11

Deadlifts
245x2x5

Got Interrupted here....

Even Easier Strength - The FastCatChamp Protocol

Week 3 - Session 14 (2x5)

Warmup: KettleBell Swings, GetUps, Reverser Hypers, & Agile 11

Front Squats
125x2x5

Closed Grip Bench Press

Even Easier Strength - The FastCatChamp Protocol

Week 3 - Session 13 (2x5)

Warmup: KettleBell Swings, GetUps, & Agile 11

Deficit Deadlifts
225x2x3
245x2x2

Even Easier Strength - The FastCatChamp Protocol

Yesterday........

Week 2 - Session 13 (5-3-2)

Warmup - KettleBell Swings & GetUps

Deadlift
245x5

Even Easier Strength - The FastCatChamp Protocol

Week 3 - Session 12 (2x5)

Warmup: KettleBell Swings, GetUps, KettleBell Front Squats

Front Squats
115x2x5

Deficit Deadlifts

Even Easier Strength - The FastCatChamp Protocol

Week 3 - Session 11 (2x5)

Warmup: KettleBell Swings, GetUps, KettleBell Front Squats

Front Squats
115x2x5

Safety Bar Squat Practice

KettleBell Practice

5x10 Double Arm Swings
GetUps
One Arm Swings

Watching some Pavel and Dan John videos. I have never read much about the mechanics before. Mostly about hips, abs, and...

Even Easier Strength - The FastCatChamp Protocol

Week 2 - Session 10 (5-3-2)

Warmup - Agile 11 & Reverse Hypers

Front Squats
115x5
155x3
185x2

Even Easier Strength - The FastCatChamp Protocol

Week 2 - Session 9 (2x5)

Warmup - Agile 11

Deadlift
245x2x5

Chins

Even Easier Strength - The FastCatChamp Protocol

Week 2 - Session 8 (Active Recovery)

Warmup - Agile 11

Front Squats
95x10

Chins

Thanks for stopping in. The routine is a Dan John program centered around simplicity. I'm using it to get back in the game a bit.

Even Easier Strength - The FastCatChamp Protocol

Week 2 - Session 7 (Singles)

Warmup - Agile 11, Banded Hip Circles, & Reverse Hypers

Front Squats
155
165
175

Even Easier Strength - The FastCatChamp Protocol

Week 2 - Session 6 (2x5)

Warmup - Agile 11 & Banded Hip Circles

Front Squats
115x2x5

Chins

Good Luck.

My only goals are consistency and health/injury free.

I am also still working on my back squat. I have never been able to really hit the movement pattern necessary due to hip...

Even Easier Strength - The FastCatChamp Protocol

Week 1 - Session 5 (2x5)

Warmup - Agile 11 & Banded Hip Circles

Front Squats
115x2x5

Chins