FastCatChamp on GST....Live From Ironville!

[Badgerpoop]

Sometimes mixing it up can be a good thing. How did your body feel the day after? Good session

[FastCatChamp]

Hey, how's it going? Just wanted to say that I really liked your deadlift video. Very inspiring stuff! I got a long way to go but my next deadlift session I'm going for a new pr of 320 (which for me is a good bit of weight for now).

I actually wanted to ask you for your opinion about warming up for barbell bench. I used db's for quite a while and recently switched to the bar for Wendlers just about two months ago. Is there a certain percentage of your working weight you like to use to warm up and how do you feel about ramping up on your warm-up sets? I'm training for strength and trying to find the right balance of warming up without taking away from my overall strength for when it comes to my working sets.

Hey Terrence! Hope the vacation was good.
For upper body work I warm up as follows:
(1) 3-5 Stationary Bike
(2) 8 Hypers 8 Crunches 8 Lat Pulldowns 8 DB SLDL
(3) Jay Fry (Westside BB) Shoulder Injury Prevention

(4) Barx12-15, 135x6, 185x3, 225x2, 2 min rest
Worksets

Hope this helps. Good luck on the PR attempt.

Sometimes mixing it up can be a good thing. How did your body feel the day after? Good session

I feel good. I am going to test out some other ideas before settling into a newish scheme.

[FastCatChamp]

FastCatChamp's Summer of Size

Sunday August 11

High Bar Squat
272x1 (85% 1RM of 320)
255x5 (80%)
255x5
255x5
240x10 (75%)
240x10
*3' Rest Periods

RDL
225x6
225x6
225x6
*Tempo - 4 down, 0 hold, explosive up, 1 at top (4/0/0/1)
*2' Rests

Standing BB Calf Raises
165x12
165x12
165x12
*Tempo - I just tried to be slow down and then hold at the top. I was trashed by this point.

Stationary Bike HIIT
5 Minutes - 45" 50+RPM followed by 15" 75+RPM

Notes - 83 Minutes Total for everything. I like this scheme for the Main lift, but I was destroyed by it. I am coming out of months and months of low rep Squat work. This is obviously volume-based. One thing that I noticed is that both knee joints felt odd.....almost pressurized if that makes any sense. Will watch next time. Going to keep the accessory weights low because if I use this scheme, I add a set each week until I top out at 5 sets.

[FastCatChamp]

Weekly Bodyweight Averages

Start Wt- 192.13
Week 1 - 193.09
Week 2 - 193.73 (43mm at 3 sites)
Week 3 - 193.51
Week 4 - 194.03 (42mm)
Week 5 - 195.11
+100 kcals/day and also added in 5g Creatine Mono each day.

[Badgerpoop]

That's some insane volume. Good lifts!!

[ironwill2008]

I am coming out of months and months of low rep Squat work. This is obviously volume-based.

The change should do you good both mentally as well as physically.

[FastCatChamp]

That's some insane volume. Good lifts!!

I like that rep/set scheme and also like the way the progression lays out over time(I have not shown that yet). I may need to play around with the %of 1rm that I am using on each set.

The change should do you good both mentally as well as physically.

I agree. I want to begin titling towards a bodybuilding arrangement and mentality......may be tough with the powerlifting mentality already rooted.

[FastCatChamp]

FastCatChamp's Summer of Size

Tuesday August 13

OHP
145x1 (85% 1RM of 170)
135x5 (80%)
135x5
135x5
127x8 (75%)
127x6
*2' Rests

BB Rows
127x8
127x8
127x8
*2' Rests

20 Degree DB Press/Narrow Grip Lat Pulldown
60x10/120x10
60x10/100x10
60x10/100x10
*30" rest between sets....60" after completion of superset

JM Press/Hammer Curls
90x12/25x12
90x12/25x12
90x12/20x12

Notes - under 90 minutes total. The OHP scheme beat me today. On paper I should got 10 reps on both of the final two sets. That final rep was a struggle. I will back the final %1rm downward for the final two sets. I am still terrible on any BB rowing motion and pretty much suck at Lat Pulldowns as well. The JM Presses were excellent even when paired with Hammers (another weak area lift for me).

Still trying a few different ideas....will eventually settle into a regular routine and scheme. One idea that I am thinking about is using three sets for my main lift: 3 reps @ 85%, 6 reps at 80%, and 10+ reps at 70-75%. I would then add 2% to the weights the next week or add reps to the sets.

[KenshinH]

Solid work Gale. Do you normally do your own programming or follow an established one like Hudson?

[FastCatChamp]

Solid work Gale. Do you normally do your own programming or follow an established one like Hudson?

I usually use the foundation of a good program and then tailor it ro what I need or what I do best.

For the last so many months my scheme has been rooted in Practical Programming by Rippetoe/Starr. I went that route to get my squat up to respectable levels.

I have ran SS, Madcows, GST, Macenko, Coan-Phillipi, and now Hudson.

[MatTheCur]

I usually use the foundation of a good program and then tailor it ro what I need or what I do best.

For the last so many months my scheme has been rooted in Practical Programming by Rippetoe/Starr. I went that route to get my squat up to respectable levels.

I have ran SS, Madcows, GST, Macenko, Coan-Phillipi, and now Hudson.

Waiting for the jump to TM.

[FastCatChamp]

Waiting for the jump to TM.

I have always been honest with myself in that I believe that TM is too much heavy squat volume for me.

If I could ever hit upon a good repeatable squat stroke, I would consider TM.......that has eluded me in my training.

[Badgerpoop]

Nice lifts. Keep tinkering until it feels right. The press pull combo you threw in there was nice. I saw a few youtube videos with peopel saying that helps distribute some of the lactic acid more evenly. Not sure how much real science that last statement contains but either way, good lifts!

[FastCatChamp]

FastCatChamp's Summer of Size

Thursday August 15

Week 5 - Hudson Deadlift Program
http://www.hudsonpowerteam.org/hudso...l_deadlift.htm

Conventional Deadlifts - Week 5 Target Singles
435x1
435x1
435x1 (+15lbs)

Rack Squats
435x1
455x0 Lost my balance and took a step back
455x1 (All sets +10lbs)

Front Squats
185x8
185x8
185x8

Shruggs
245x20
245x20 (+10lbs)

VBar Lat Pulldown
100x10
100x10
100x10 Tempo made these damn difficult

HIIT - Stationary Bike
5 Minutes - 42" @ 50+RPM followed by 18" at 75+RPM

Notes - Hit the deadlift reps really well. The first one jumped and the last one wasnt far behind. I about ended up on the floor on the Rack Squat miss....totally lost balance. The video showed that I wasnt quite centered on the bar. Came back a minute later and drilled the same weight. Did Front Squats to get a second day of squatting in this week.....tried a slightly different deal today with the squats and it paid off. The VBar Pulls smoked me. Using a slow eccentric, a fast concentric and a 1+ second hold. These seem to hit my rear delts as well as my arms. Burn! Giving some HIIT a go just to see if it keeps off a bit of fluff as I continue in a calorie excess.

I have vids of the Deads....will post tomorrow.

[Badgerpoop]

Nice lifts. How far down did you have the safety bars on your rack squats?

[terman1]

Hey, nice going on the workout Gale! Keep up the good work and have a nice weekend my friend.

[FastCatChamp]

Nice lifts. How far down did you have the safety bars on your rack squats?

When I put the bar across the safeties it is right above my belly button

Hey, nice going on the workout Gale! Keep up the good work and have a nice weekend my friend.

It was a tiring weekend....full of school shopping and family stuff. We got caught taking much longer than expected on a few of the excursions, which forced us to eat on the run. My water intake has been horrible over the last few days and guess what??????...........Im bloated with water retention. Hard to drink a gallon per day when not at home.

[FastCatChamp]

FastCatChamp's Summer of Size

Sunday August 18

Bench Press & Chins
*BWx5 Chins after each set
247x3 (85% 1RM)3' rests
232x6 (80%)
217x8 (75%)4'rest
202x8 (70%)

6' rest
Incline DB Press @40 Degrees/Seated Rows
55x10/100x1030" rest between sets - 1' rest after both complete
55x10/100x10
55x10/100x10

3' rest
Overhead DB Extension/V-Bar Pulldowns
40x10/100x10
40x10/100x10
40x10/100x10

Flat Flys
25x15

Notes - later

[KenshinH]

That's some good benching Gale! When do you plan to go for some heavy singles again?

[FastCatChamp]

That's some good benching Gale! When do you plan to go for some heavy singles again?

I'm not sure that I will anytime soon. What I am planning is a periodization wave that adds 2% each week for four weeks. So, yesterday was 85%1RM. The next three weeks will go 87, 89, 91. I will then add a few pounds and roll back thru for another four weeks. Eventually, I will need to reestablish a new 1RM.

[Badgerpoop]

I'm not sure that I will anytime soon. What I am planning is a periodization wave that adds 2% each week for four weeks. So, yesterday was 85%1RM. The next three weeks will go 87, 89, 91. I will then add a few pounds and roll back thru for another four weeks. Eventually, I will need to reestablish a new 1RM.

That sounds good. Hope the weight keeps increasing for you bit by bit.

[FastCatChamp]

Sunday August 11

High Bar Squat
190x5 (65%)
217x5 (75%)
240x5 (85%) 2' Rests

Goodmornings
145x10
145x10
145x10
145x10
145x10 2'Rests

Roman Chair Sit-Ups/Standing BB Calf Raises
BWx10/145x10 30" between exercises, 60" after Superset
BWx10/145x10
BWx10/145x10
BWx6/145x10 Wheel Rollouts for Abs
BWx6/145x10 Wheel Rollouts for Abs


Notes - 60 Minutes Total! This was 531 BBB's Week 1 Template based on Wendler's recommendations for assistance. Still trialing some stuff to get workout times shorter.

[Woody-5]

Nice work FCC! And in 60 minutes is spectacular.

[Badgerpoop]

Nice lifts. Really powered through that one

[FastCatChamp]

Wow what a week.

Began the week by having it out with my disabled daughters school principal over over a number of issues. Then I went back to my teacher job in 95 degree classrooms without ac. Then on my daughters first school day, the school transported her after school on a bus route that took 90+ minutes for her to reach her destination all the while she was overly strapped down in her wheelchair by an untrained special Ed aide that didn't know any better. The bus was also non air conditioned. She ended up way overheated with strap marks all over her. We then drafted a letter to the school stating what they needed to do before we would bring her back. Two days went by with no response. The response finally came from the Superintendent and was satisfactory. Even so, I ranted and raved about the school Principal needing disciplined for all of what happened plus the fact that we never heard anything from him (and still have not).

Very stressful few days. I didn't eat, sleep, or lift. Lost three pounds. Feel like I am sick even now that it is done.

Just wanted to post in case anyone was wondering where I've been.

[Woody-5]

damn dude, that's a sh!t way to start the school year.
I hope your daughter is feeling better after the incident (and also you & Mrsfastcat)
A little common sense goes a long way yet it amazes me how many people completely lack it. wood neg principle IRL
I hope things are smooth for all of you from here on out!

[FastCatChamp]

damn dude, that's a sh!t way to start the school year.
I hope your daughter is feeling better after the incident (and also you & Mrsfastcat)
A little common sense goes a long way yet it amazes me how many people completely lack it. wood neg principle IRL
I hope things are smooth for all of you from here on out!

All made worse because I work in the same school district as my daughter attends.

Anyways, I got in a Training sesh tonight and hope to get back in the groove. I just picked up where I left off last week.

Had a rough day trying to eat. After being in the sauna of a classroom from 8am to Noon I just have zero appetite. It would be okay if I were in shorts and tee but it's professional dress. Oh well, I'd better suck it up and get back to business. I was rolling all summer.

[FastCatChamp]

Monday August 16

5-3-1 OHP
102x5
117x5
135x5
Almost zero rests


Flat Bench/DB Rows
155x10/70x10
155x10/70x10
155x10/70x10
155x10/70x10
155x10/70x10
Various grip widths for Bench.....all reps paused
*30" rest between sets....60" after completion of superset

JM Press/DB Curls
90x12/20x12
90x12/20x12
90x12/20x12

Notes - 53 minutes.......in and out. 5-3-1 Boring But Big Scheme. Getting ready to set some programming in stone.

[FastCatChamp]

The FastCatChamp Protocol

Wednesday August 28

Week 6 - Hudson Deadlift Program
http://www.hudsonpowerteam.org/hudso...l_deadlift.htm

Conventional Deadlifts - Week 6 Target Singles
450x1
450x1
450x1 (+15lbs)



Rack Pulls
475x1
505x1
515x1

Front Squats
185x8
185x8
185x8

SLDL
315x5
335x3

Notes - 90 minutes and as hot as its ever been in my room. This sesh was after making sweat gravy all day in a classroom over 95 degrees. Very happy with Deadlift reps. The first rep jumped up fast (video). The other two not so much, but neither were any kind of grind. The 500+ rack pulls tested my grip. I wouldnt claim to have had much control with either as far as grip at the conclusion of the lifts. One thing that I have not factored in is that I have had left thumb soreness in the joint at the base for a good while. Its from picking my daughter up over and over in a certain way. I now think that it WILL affect my conclusion of the program when it come to grip with that hand. No shruggs today because I was just flat finished after the SLDLs. Hell, moving weight plates on and off of bars should count for an exercise in this scheme.

AM bodyweight has rebounded back to 196 after losing the three pounds last week.

[FastCatChamp]

I hope all is well with everyone. Im sorry that I have not had the time to keep up with journals like I have done in the past.

Back to school time is crazy around my house.