FastCatChamp on GST....Live From Ironville!

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

Week 1 - Session 5 (2x5)

Warmup - Agile 11 & Banded Hip Circles

Front Squats
115x2x5

Chins
BWx2x5

Deadlift
245x2x5

Notes: Time was short as I instructed my 12yo daughter in Squatting and Deadlifting

[mstatefan91]

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.

I got ya. I'm trying to push for some major goals by the end of this summer. Hoping they will fall. If not... back to the drawing board.

[FastCatChamp]

I got ya. I'm trying to push for some major goals by the end of this summer. Hoping they will fall. If not... back to the drawing board.

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 issues. Still working.

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

Week 2 - Session 6 (2x5)

Warmup - Agile 11 & Banded Hip Circles

Front Squats
115x2x5

Chins
BWx2x5

Deadlift
245x2x5

Bench Press
175x2x5 (wider than normal)

Farmer's Walks
85x3 walks

Session 7 tomorrow is six singles in these main lifts

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

Week 2 - Session 7 (Singles)

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

Front Squats
155
165
175
185
195
200x1

Deadlift
245
275
315
335
365
385x1

Bench Press
175
185
195
205
215
225x1 All Paused

Chins
BWx2x5

Farmer's Walks
95x3 walks

[JustBulk]

Nice workout you have there! Definitely moving towards Tiger level!

[FastCatChamp]

Nice workout you have there! Definitely moving towards Tiger level!

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.

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

Week 2 - Session 8 (Active Recovery)

Warmup - Agile 11

Front Squats
95x10

Chins
BWx5

Deadlift
135x5
185x5

Bench Press
115x10

Notes - Lifts took less than 5 minutes

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

Week 2 - Session 9 (2x5)

Warmup - Agile 11

Deadlift
245x2x5

Chins
+15x2x5

Front Squats
115x2x5

Bench Press
175x2x5

Loaded Carries
70x1 Right Hand Only
70x1 Left Hand Only
70x1 Overhead
70x1 Squeezed to Chest

Ab Wheel
BWx5

Notes - Slight joint discomfort last 48 hours....knees & wrists

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

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

Warmup - Agile 11 & Reverse Hypers

Front Squats
115x5
155x3
185x2

Paused Bench Press
175x5
205x3
225x2

Chins
BWx2x5

Deadlift
245x5
275x3
325x2

Loaded Carries at Various Distances
70x1 Right Hand Only
70x1 Left Hand Only
70/35x2 Right Hand Farmers/Left Hand Overhead Press
70/35x2 Left Hand Farmers/Right Hand Overhead Press

Time - 80 Minutes

[FastCatChamp]

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 balance.

[FastCatChamp]

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

Closed Grip Bench Press
175x2x5

Deficit Deadlift
225x3x3

Seated Rows
120x3x10

Loaded Carry Circuit
70lb - Right Hand Only/Left Hand Only/Overhead (40 Yards) x2 - Two setdowns during the Overheads

Correctives: Agile 11

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

Week 3 - Session 12 (2x5)

Warmup: KettleBell Swings, GetUps, KettleBell Front Squats

Front Squats
115x2x5

Deficit Deadlifts
225x3x3

Closed Grip Bench Press
175x2x5

Seated Rows
120x3x10

Correctives: Reverse Hypers & Agile 11

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

Yesterday........

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

Warmup - KettleBell Swings & GetUps

Deadlift
245x5
295x3
335x2

Front Squats
135x5
165x3
185x2

Bench Press
185x5
205x3
225x2

Loaded Carries - Suitcase Carries
70x2x60Yards Right Hand Only
70x2x60Yards Left Hand Only

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

Week 3 - Session 13 (2x5)

Warmup: KettleBell Swings, GetUps, & Agile 11

Deficit Deadlifts
225x2x3
245x2x2

Front Squats
125x2x5

Closed Grip Bench Press
175x2x5

Pulldowns
120x3x10

Loaded Carries
90x2 Farmer's Walk
90x2 Goblet Walk

[FastCatChamp]

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
175x2x5

Deficit Deadlifts
245x3x3
275x2x2

Pulldowns
120x3x10

[FastCatChamp]

Even Easier Strength - The FastCatChamp Protocol

Week 3 - Session 15 (2x5)

Warmup: KettleBell Swings, GetUps, & Agile 11

Deadlifts
245x2x5

Got Interrupted here....

Returned two hours later and jacked around

Bench Press
185x3
205x2
225x1
155x17
155x12
155x10 All with 1-2 left in the tank

Pulldowns
70x24....1 min rest....
70x12

Curls with an Empty EZ Bar
Bar x30..1 min rest
Bar x15


Very weak feeling after four days off and not much sleep.

Off for a family vacation tomorrow for five days.

[FastCatChamp]

The FastCatChamp Protocol

Deadlift

Warmup: Agile 11

Deadlifts
225x3x3
245x3x3
275x3x2
295x3x2

Leg Extensions
75x2x15

[Cheap5.0]

Hey FCC!! Glad to see the log is active again...I too fell off the face of the earth, but re-organized and came back with a better strategy