FastCatChamp on GST....Live From Ironville!

[freddie75104]

Indiana.

My first two years in college the dorm rooms also did not have A/C.

They built a new elementary school that I went to for 5th grade only, other than that, the classrooms never had A/C. The main officers, cafeteria, and library always did, but that was it.

That just seems crazy to me, I worked in northern Ind. for about 6 months and I remember it being pretty hot in the middle of summer but not as humid as southern Ind.

[freddie75104]

Nice session FCC, looks like the squat numbers are getting up there. Good stuff In here.

[FastCatChamp]

Damn dude, where did you go to school? I'm a damn HILL BILLY ( kY ) and I never went to a school that did not have ac.

LULZ

Probably a UK Cats fan as well.

Indiana.

My first two years in college the dorm rooms also did not have A/C.

They built a new elementary school that I went to for 5th grade only, other than that, the classrooms never had A/C. The main officers, cafeteria, and library always did, but that was it.

Same here on the dorm with no AC. I was at Southern Illinois U.

AC in school? I've never heard of such a thing. Although it would only be used for a few months in maine, bit different for you fellas in the south.

Not feeling 100% and smashing that 300 squat double is win!
Some nice paused benching too

Im on the trail towards a semblance of my old levels. The bench is disappointing.....these numbers are embarrassing.

[FastCatChamp]

Volume Block
Wk-Lifts-Tonnage
1-149-28420
2-245-48520
3-265-52575
4-228-45590
Volume Block Totals
T-887-175,105

Intensity Block
5-159-32152
6-141-29243
7-Upcoming

[Farley1324]

For tonnage calculations what is the minimum cutoff (weight, %1RM, whatever) for it to be counted?

[FastCatChamp]

For tonnage calculations what is the minimum cutoff (weight, %1RM, whatever) for it to be counted?

I am counting any lift that is part of an @7 set or higher.

As I look at my charts, probably 90% of my sets are @8 or higher.

[FastCatChamp]

Calculating a bit deeper......most of my @7 sets are low rep sets and adjust to 75%-85% of 1RM.

[ironwill2008]

Drilled the right j-hook at 225 and had the barbell stuck under it.....really derailed any chance I had at 4 reps.

If there's anything that will screw up a Bench set, it's having the bar or plates hit the bench, rack, or whatever.

[FastCatChamp]

If there's anything that will screw up a Bench set, it's having the bar or plates hit the bench, rack, or whatever.

Somehow I have gotten way off the track with the bench. I think that it stems from setting up deeper on the bench over the last few sessions. The deeper set-up has obviously taken my bar path closer to the hooks.

[ironwill2008]

Somehow I have gotten way off the track with the bench. I think that it stems from setting up deeper on the bench over the last few sessions. The deeper set-up has obviously taken my bar path closer to the hooks.

That may be the case. Bar collisions are going to happen once in a while due to who-knows-what (maybe just an 'off' day, or a momentary lapse in focus), but if they're happening more than just occasionally, take a look at your setup.

[FastCatChamp]

RTS Generalized Intermediate Program
http://www.powerliftingtowin.com/rts...diate-program/
Intensity Block
Week 7.1

Squats
Up to x2 @9 - 5% Fatigue
245x2 @7
260x2 @8
285x2 @8.5
*300x2 @9.5
315x1 @9 Added this
285x2 @8.5
285x1 @9

Bench Press - Touch n Go
Up to x6 @10 - 6% Fatigue
185x6 @7
205x6 @8
215x6 @9
*225x5 @10
212x5 @10

CGBP
Up to x4 @8 - 5% Fatigue via Repeats
175x4 @7
*185x4 @8
185x4 @9

Total Training Time - 90'

Notes: Ive got a bit of forward bite on the Squats. Bar path is cutting a tight "U" at the bottom. Even so, the best rep was the 3 plater. I physically moved my bench back to where I used to set it up and then moved down the bench a bit....Voila!......felt much more normal. I was trying to set-up so that when I took it off the pins I could go almost straight down. That didn't work. Today was back to the status quo. CGBP reps are paused and have elbows tight.
Also, it was billion degrees during this.

179+ on the scale. Weekend full of carbs....probably good for me

[FastCatChamp]

That may be the case. Bar collisions are going to happen once in a while due to who-knows-what (maybe just an 'off' day, or a momentary lapse in focus), but if they're happening more than just occasionally, take a look at your setup.

Went back to my old bench placement with the same physical set-up as I have done in the past today.....zero problems.

I think I was just outsmarting myself a bit.

[Farley1324]

Billion degrees eh

Tis the season

[freddie75104]

Hows that old saying go...If it aint broke dont fix it...

I think everyone has some of this, its just instinctive to try and get better at things.

anyway, I wish I could get to a 2 plate + bench... 225 x 5 is awesome, and for me seems so far away sometimes, but I'm getting really close 215 for 3 x 3 with like a century in between sets.

[FastCatChamp]

Billion degrees eh

Tis the season

Im already fearing school tomorrow.....No AC....3rd floor of old 1912 building.....Heat Indices up to 110. When we have dismissed early due to heat in the past it has been one hour early. One hour won't make a difference tomorrow.

It wasn't bad in my dojo today....a bit of exaggerating. But, it was scalding outside.

Hows that old saying go...If it aint broke dont fix it...

I think everyone has some of this, its just instinctive to try and get better at things.

anyway, I wish I could get to a 2 plate + bench... 225 x 5 is awesome, and for me seems so far away sometimes, but I'm getting really close 215 for 3 x 3 with like a century in between sets.

I hit 225x10 and 250x7 back in the day. I was also almost 200 lbs.
Im a bit diminished at under 180. Key is to hold near my current weight and build it back.

[Farley1324]

Im already fearing school tomorrow.....No AC....3rd floor of old 1912 building.....Heat Indices up to 110. When we have dismissed early due to heat in the past it has been one hour early. One hour won't make a difference tomorrow.

It wasn't bad in my dojo today....a bit of exaggerating. But, it was scalding outside.

SOB, they should tell everybody including staff to wear gym shorts and a T-shirt

I hit 225x10 and 250x7 back in the day. I was also almost 200 lbs.
Im a bit diminished at under 180. Key is to hold near my current weight and build it back.

Bodweight makes such a huge difference. When I benched 225x13 I was like 220+

[freddie75104]

I'm cringing as I ask this but...How has the first couple of days at school been?

[MatTheCur]

anyway, I wish I could get to a 2 plate + bench... 225 x 5 is awesome, and for me seems so far away sometimes, but I'm getting really close 215 for 3 x 3 with like a century in between sets.

I DEFINITELY feel you on this one. I've hit 225 x 1, once, and am only now going to be hitting the 200s again.

So disheartening sometimes.

[FastCatChamp]

SOB, they should tell everybody including staff to wear gym shorts and a T-shirt

Bodyweight makes such a huge difference. When I benched 225x13 I was like 220+

I have worn shorts, flip-flops, and a polo (untucked) for two days in a row. This as opposed to my usual professional dress.
We are in survival mode at work especially on the upper floors of both buildings. I won't complain too much because I know others work jobs that are much more demanding. I will however note that my last class yesterday was 22 students in my room for 35 minutes and the temperature in the room was......94.8
We are dismissing 90 minutes early each day.

I'm cringing as I ask this but...How has the first couple of days at school been?

See above........

I DEFINITELY feel you on this one. I've hit 225 x 1, once, and am only now going to be hitting the 200s again.

So disheartening sometimes.

Its very hard psychologically not to overreach at times. Looking at my recent numbers...I have progressed on my Squat pretty quick up to three plates.....guess what?.......my right hip flexor out of the blue feels like junk.

[FastCatChamp]

RTS Generalized Intermediate Program
http://www.powerliftingtowin.com/rts...diate-program/
Intensity Block
Week 7.2

Bench Press - Competition
Up to x2 @9 - 6% Fatigue
205x2 @7
215x2 @7.5
225x2 @8
*240x1 @9.5
225x2 @9
e1RM=245

Deadlift
Up to x2 @9 - 5% Fatigue
365x2 @8
*405x2 @9
385x2 @9
e1RM=440

Push Press
Up to x4 @8 - 5% Fatigue via Repeats
135x4 @7
*140x4 @8
140x4 @8
140x4 @9
e1RM= 167

Front Squat
170x4 @7
*170x4 @8
170x4 @9......weight dialed back.....never got rt hip flexor loose

Notes: In PreHab/ReHab mode with the hip flexor.....normal deal when I work Squats. Everything is starting to come together. Bench feels back to normal after I have repositioned to my old set-up positions. The second Deadlift rep at 405 was easier than the first...which is normal for me. As for the Squats/Hip Flexor deal.....I will scale back on the secondary squat lifts as necessary for the next few weeks. I have one session left in Week 7, three next week in Week 8, and then two sessions in Week 9 where I literally will just go through warm-ups and a high intensity rep or two for the Big 3. The third sesh in Week 9 is a Mock Meet.

178.2

[freddie75104]

Wow, when does the heat back off there? Its upper 90's and high humidity for N. Tx. until the end of Sept. I feel for you bro, you and the students. Hope that things cool down for you guys soon.

Im kinda anxious to see what happens in week 9, 3rd session, Maybe some vids of the mock meet?
I have some trouble with my adductor longus from time to time, but I have trouble with a lot of stuff, I use that same sort of protocol of dialing back for awhile til it feels better.
It seems, for me at least Im never really 100% for any significant amount of time,
For the geezer like me, I'm always dialing back somewhere. Damnit

I just suffer through it, and act like everythings cool.

[FastCatChamp]

Heat in the classroom is backing off a bit....it was 83 all day today.

[FastCatChamp]

RTS Generalized Intermediate Program
http://www.powerliftingtowin.com/rts...diate-program/
Intensity Block
Week 7.3

Chest Level Bench Pin Press
Up to x3 @9 - 6% Fatigue
190x3 @7
205x3 @8
215x3 @8.5
*225x2 @9
210x3 @8
210x3 @9
e1RM=246

Snatch Grip SL Deadlift
Up to x4 @8 - 5% Fatigue
185x4
*205x4
205x4

Notes: Pressing strength is all of a sudden coming and coming fast. I had major issues benching 225 over the last few weeks with with touch n go or competition pause.....today I had no issue going 225x2 from chest level pins. Could have got a third and may have battled a fourth. The weight on the SLDL was never difficult, but my hammies are very susceptible to these so Im keeping the weight as paperweight. A tad sore in the ole hammies today

178.6

Next week the three sessions move volume up a tad. I will try to keep Intensity high and will begin to gear up for Week 9 that culminates in a Mock Meet.

[FastCatChamp]

RTS Generalized Intermediate Program
http://www.powerliftingtowin.com/rts...diate-program/
Intensity Block
Week 8.1

Squat
Up to x3 @9 - 6% Fatigue
230x3 @7
250x3 @8
265x3 @8.5
*285x2 @9
265x3 @9
e1RM=310

Bench Press - Touch n Go
Up to x2 @9 - 5% Fatigue
210x2 @7
225x2 @7.5
235x2 @8
*245x2 @9.5
232x2 @9
e1RM=261

CG Floor Press
Up to x5 @8 - 5% Fatigue via Repeats
185x5 @8
185x5 @8
185x5 @8.5
185x5 @9
e1RM=228

Notes: My rule has been that I will stop a Squat set when I get any forward lean from the hole.....that happened on rep #2 at 285. I could have did a third, but it could have had a bit of forward bite as well. That is where I have gotten into trouble in the past. Also,did not want to push anything with the tight hip flexor. It wasn't an issue at all. Press strength continues to build quick. I was doing the Floor Presses with about 60 seconds of rest.

179.0

[Woody-5]

Nice work FCC! Fine squatting! Smart to call off the squats once the form is breaking down.

Liking the CG floor press! I might need to toss in a month of floor press work after my bench sets. Always seems to work well!

[FastCatChamp]

Nice work FCC! Fine squatting! Smart to call off the squats once the form is breaking down.

Liking the CG floor press! I might need to toss in a month of floor press work after my bench sets. Always seems to work well!

Thanks Woodrow....one pound at a time....one at a time

I like the Floor Press but have almost zero experience with it. I will probably leave it in my next training block

[FastCatChamp]

RTS Generalized Intermediate Program
http://www.powerliftingtowin.com/rts...diate-program/
Intensity Block
Week 8.2

Bench Press - Competition Pause
Up to x3 @9 - 5% Fatigue
210x3 @7
220x3 @8
*230x3 @9
220x3 @9
e1RM=258

Deadlift
Up to x3 @9 - 5% Fatigue
360x3 @8
*385x3 @9
360x3 @9
e1RM=433

OHP
Up to x5 @8 - 5% Fatigue via Repeats
115x5 @7
*125x5 @8
125x5 @9
e1RM=158

2 Ct. Paused Squat
Up to x5 @8 - 5% Fatigue via Repeats
165x5 @7
*190x5 @8
190x5 @9
e1RM=235

Notes: Pretty decent session. These middle sessions in each week always have four lifts instead of the standard three. Overall, it is a bit more tiring. Bench was okay. Deadlift continues to really just tread water. OHPs were fine, but I don't do them enough in this current arrangement to advance them all that much. The Paused Squats at the end went way better than expected. The e1RM on those is irrelevant since I did them last in this arrangement. I was very conservative with them and just wanted to hit 15 nice reps. Got it done.

One more session this week and then two sessions next week that will see me go thru warm-ups and then hit a few lifts at about 90% of previous 1RMs. Session 9.3 is a mock meet. I will work thru three lifts for each of the Big 3 for a total of nine total lifts. My expectation is that I will be somewhere around 1000# total which will be a nice starting point.

A heavy 181.6 after a Labor Day weekend of pizza, beer, ice cream, etc. Felt good!

[Farley1324]

I considered asking you about the floor press as I know jack all about it, but I was pretty sure you were a noob with it too lol

[ironwill2008]

I will however note that my last class yesterday was 22 students in my room for 35 minutes and the temperature in the room was......94.8
We are dismissing 90 minutes early each day.

Good grief.

Notes: My rule has been that I will stop a Squat set when I get any forward lean from the hole.....that happened on rep #2 at 285. I could have did a third, but it could have had a bit of forward bite as well. That is where I have gotten into trouble in the past.

You're the best judge of when to end the set. Sometimes, discretion is the better part of valor.

[freddie75104]

I'm all fired up for the mock meet!! Go FCC Go!!

Did I really just cheer on the interwebs...