FastCatChamp on GST....Live From Ironville!

[pcaracer]

Nice work. Are you still carb cycling?

[FastCatChamp]

Nice work. Are you still carb cycling?

I am aiming for one "refeed" per week where I at least double my carb intake. Not sure that qualifies as cycling since it is occurring once per week. Tomorrow will be that day.

Last three mornings have been
180.6
180.4
180.0 Today

[FastCatChamp]

179.0 Today


Leg Day training later on........

[ironwill2008]

179.0 Today

Progress!

Steady as you go.

[jcranston]

Dedication all the way!

[freddie75104]

[QUOTE=FastCatChamp;858545103]It was a lawn tractor. I just bought it for 500 and flipped it for 650. I know the people really well that sold it to me. They watch our children. I have decided that I will hand them the difference.



Really nice thing to do bro,hope things are going well with your cut and all.
not everyone has the "pay it forward"spirt.

[FastCatChamp]

Progress!

Steady as you go.

It has been very steady. Still.....not sure I have the body to look "hard" even at this reduced bf level.

Dedication all the way!

Thanks JC. I have aways to go still. I have learned that consistency/dedication is all that matters......unless one has zero clue in the weightroom.

Really nice thing to do bro,hope things are going well with your cut and all.
not everyone has the "pay it forward"spirt.

I did have a bit of money left after that deal, but some of the difference was ate up by a new battery, etc. before I sold the mower. Still, I like taking care of people that are close to us when I can.

Great to see you around Freddie. Where can we find a journal for you????

[FastCatChamp]

GST 1.2 Squat Day

Front Squats
135x6
135x6
135x10 Capped at 10 here, not an AMRAP

Back Squats
135x5
185x5
185x5
185x5

Romanian Deadlifts
225x5
275x5
315x5

Decline BTN Crunches
BW+10 x10
BW+10 x10
BW+15 X10

Notes - Decided to reverse Fronts and Backs....making Fronts my core lift. I will also work Backs in a 3x5 pattern each week before doing RDLs. AM Bodyweight was 179. This was a quick workout, right at 40 minutes. Knee feels about 99%.

[freddie75104]

since my typing skills are old and decrepid like me,I have a hand written journal,but I might give the BB.com journal a shot.I could probably make my wife type it if worst comes to worst.lol
Thanks for the interest.

later

[slytheslayer]

Awesome workout! Glad to hear the knee is feeling better!

[FastCatChamp]

since my typing skills are old and decrepid like me,I have a hand written journal,but I might give the BB.com journal a shot.I could probably make my wife type it if worst comes to worst.lol
Thanks for the interest.

later

Just post up over in The Locker Room thread. I'll get it back up and going with you.

Awesome workout! Glad to hear the knee is feeling better!

Its doing better every week. I just have to be snail pace slow or I will be back at square one.

[FastCatChamp]

GST 1.2 Press Day

Bench
205x6
205x6
205x10 AMRAP...real comfrotable 10th rep.

BB Curls
85x8
75x8
75x8
45x21 (21's) These sets were brutal.....just like last week.

Incline BB Press @40 Degrees
160x10
160x10
160x10 HA!!.....+2 reps. Will move to 165 next time in this scheme.

Flat Flys
50x10 +2
50x9 +1
50x9 +1

"Village Park" Dips
BW+15 x10
BW+15 x10
BW+15 x9 I am a complete pussy!

Notes - Really nice Press Day. Nothing fancy.....just good ole work being put in. Funny in that the bench weight (205) was 24 pounds over training time bodyweight. Yesterday was a high carb refeed day. I woke up this morning at 180.2 which was over a pound heavier than the previous day. Eight hours and 1500 calories later I weighed .2 LESS than when I woke up. I will say it for the twentieth time.....The body is its own master! Everyone have a great Easter weekend.

[jcranston]

Great session my man!

21 reps on BB Curlz makes my arms burn just thinking about it!

[FastCatChamp]

Great session my man!

21 reps on BB Curlz makes my arms burn just thinking about it!

On the "21s" you do 7 reps of just the bottom half of the lift, then 7 reps with just the top half of the lift, and then finally 7 full reps. Even with an unloaded bar.....its damn near deadly as a finishing set. Try'er out man.

[FastCatChamp]

GST 1.2 Lift/Pull Day

Deadlift
135x10, 225x5, 275x2
345x2

Speed Deadlifts
275x3(x8)

Corner Rows/Underhand Grip Lat Pulldowns
120x8 / 120x8
120x8 / 120x8
120x8 / 120x8 Tough final few reps on Corner Rows

SLDL
185x8
185x8
185x8

Good Mornings
185x8
185x8
185x8

Notes - Just dropped Coan-Phillipi right into my Lift/Pull Day. Projected Max is 455 for the calculations. I thought that sounded pretty conservative consiering that I have went over 500 with the program previously. Once warmups were done, I buzzed thru this in 45 minutes. AM bodyweight this morning after being at relatives houses for three straight days was 179.4 (+.4 on last week).

[lllDBOlll]

Big GMs them mate. I find the heavier I have it the bar rolls out of position for some reason.

[Juggernaut0]

Lovin the bench man. Good work.

[FastCatChamp]

Big GMs them mate. I find the heavier I have it the bar rolls out of position for some reason.

GMs are a good lift for me. I have hit double digit rep sets in the mid-200's. That said, I still think that the primary spot for GMs are as an assistance lift that uses a modest amount of weight to reeeaaallllyyyy stretch the hammies. I lose a bit of that when I get real heavy. I also have the same deal of the bar losing some of its balance on the heavier loads.

Lovin the bench man. Good work.

Thanks Jugg-man. Just trying to hold the fort down with the bench for now as I continue to lose some fat.

[lllDBOlll]

Have you found a way to overcome it? I don't normally use pads for squats etc but I found wrapping some pipe lagging round helps to give it more friction.

[FastCatChamp]

Have you found a way to overcome it? I don't normally use pads for squats etc but I found wrapping some pipe lagging round helps to give it more friction.

I just deal with it. As you come to parallel there has to be some movement in your hands to allow for the movement to complete. That is when it feels like I am trying to balance the bar on my back and it moves an ever so slight bit.

I am not worried about it.

Post up some vids of you GMing with the bar wrapped so that we can laugh at you for being unmanly.........

[lllDBOlll]

I just deal with it. As you come to parallel there has to be some movement in your hands to allow for the movement to complete. That is when it feels like I am trying to balance the bar on my back and it moves an ever so slight bit.

I am not worried about it.

Post up some vids of you GMing with the bar wrapped so that we can laugh at you for being unmanly.........

Haha yeah I'll post one with a pad, wearing a belt along with gloves, straps and wrist wraps too cos idgaf!

[ironwill2008]

Front Squats
135x6
135x6
135x10 Capped at 10 here, not an AMRAP

Back Squats
135x5
185x5
185x5
185x5


Knee feels about 99%.

Good deal on the knee showing improvement.

[ - Just dropped Coan-Phillipi right into my Lift/Pull Day.

Good deal on ^^^^this too. It'll be interesting to see where you can take it.

[FastCatChamp]

Good deal on the knee showing improvement.

Good deal on ^^^^this too. It'll be interesting to see where you can take it.

Thanks for the comments Bill. My instincts tell me to use a Front Squat/RDL combo while concentrating on the Deadlifting. There is still something in my regular Back squat form that I dont like......although I have zero idea of what the issue is......

[DominationStation]

Just dropping Phillipi in there on a cut--I love it! I'm assuming corner rows are the same thing as t-bar rows? I really gotta give those a shot.

Decide if you're gonna aim for 8-9% yet?

[FastCatChamp]

Just dropping Phillipi in there on a cut--I love it! I'm assuming corner rows are the same thing as t-bar rows? I really gotta give those a shot.

Decide if you're gonna aim for 8-9% yet?

I set my projected max at 455. I have handled that in the past for doubles and triples. But............in eight weeks I anticipate being sub-175 for bodyweight. Trying to play safe while making it a bit challenging. I have not handled mid-400 weight at that light of a bodyweight.

As for the bodyfat %........I think I can get below 10%......but will need to be patient. My mind is beginning to play tricks with me when I look in the mirror. One day I see a scrawny man, the next day I think that I look chiseled.

All part of a prolonged deficit.

BTW...training sessions have continued to be really good and energetic.

[Farley1324]

I set my projected max at 455. I have handled that in the past for doubles and triples. But............in eight weeks I anticipate being sub-175 for bodyweight. Trying to play safe while making it a bit challenging. I have not handled mid-400 weight at that light of a bodyweight.

As for the bodyfat %........I think I can get below 10%......but will need to be patient. My mind is beginning to play tricks with me when I look in the mirror. One day I see a scrawny man, the next day I think that I look chiseled.

All part of a prolonged deficit.

BTW...training sessions have continued to be really good and energetic.

Don't let your mind fool you.

5'10" and sub 175 lbs is scrawney.

[FastCatChamp]

Press Day

Ironlife Bench Program 1a (1RM=265)
200x5
215x4
215x4
215x4
215x4
225x2
225x2
175x17

Incline BB Press @40 Degrees
165x8
165x8
165x8 Will go for 10 across next time out.

Flat Flys
50x10
50x10
50x10 First time for sets across here

Rope Pressdowns - 50 Reps
40lbsx50reps: 12,11,8,8,7,5

Current Setup:
Monday - Coan Phillipi Deadlift
Tuesday - Ironlife Bench a
Wednesday - Rest
Thursday - Squat Day
Friday - Ironlife Bench b

Notes - The setup of Ironlife's Bench Program reminds me of a German Volume Program that I ran awhile back. It "waves" you towards a Week 6 max attempt. Not sure that I care about the max attempt, but I do like the volume approach and I have determined that I really just like my bench routine patterned towards a distict goal line. Macenko's does that and I think that Ironlife has laid out a nice pattern as well. I will post it soon. I will continue to incorporate GST principles for most of my accessory lifts with the exception of the CP Day. It prescribes the rep scheme for the accessories. Make no mistake, my goal here is to carve up and look like an ass-kicker. i will stay in deficit and see what I can do. This arrangement will be a HUGE mental and physical test.

[FastCatChamp]

Don't let your mind fool you.

5'10" and sub 175 lbs is scrawney.

I know broseph......I know.

I anticipate it being 180-185 12 months from now and 190 24 months from now.

THEN.....I will be a rock solid looking specimen

[Farley1324]

Yes

[FastCatChamp]