Tag Archive: CAT squats


Aug 11, 2015

More thumb rest, waiting on x-ray results, whatever. Back at it.

AM Workout

warmup: foam roll IT Bands, Adductors, Piriformis, upper back

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 15

Straight Arm Pulldowns (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 12

notes: on Set 6, I noticed a woman had accidentally grabbed my handtowel, and was already spraying bleach into it so she could wipe down her recumbent bike. WTF. I know it was an accident, but goddamn woman! When you see a handtowel, don’t assume its for everyone, its not the community jerkoff rag.

Smith Machine Glute Bridge (30 sec rest)

140 + bar x 10
+140 x 8

notes: my hams kept cramping! I didn’t do so hot on this today.

I was going to do cardio, but the most ANNOYING guy in the office gym came in and set up on the cardio machines. I know if I go, he will talk my ear off (he ignores headphones). So I decided to pack up my stuff and leave instead.

PM Workout Strongman stuff

High Bar CAT Paused Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: decided to throw some good pauses in there

Prowler / Sled Medley

drag 150 on sled for 20 metres, then push 90 on Prowler for 20 metres, then drag 150 sled for 20 metres
*rest 30 sec*
90 prowler for 20m then 150 sled for 20m
*2 min rest*
90 prowler for 20m then 150 sled for 20m then 90 prowler for 20m
*2 min rest*
240 prowler for 35m then 150 sled for 20m

notes: basically I was jumping on the prowler in between other peoples sets, and I was the only one dragging the sled. Then all of a sudden they went from 90 on the prowler to 240 on the prowler, LOL big jump! But after one long push of the heavy prowler they were done, LOL, then started putting it away. ok then, guess I got my work (cardio) in. I could have done more, but it was getting late.

Atlas Stones (5 min rests)

240 stone to 48″
240 to 52″
240 to 56″

notes: 3 heavy singles for me, pyramiding up the height. Went up easy! Good night Will have to start fukkin with the 270 stone now.

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August 3, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits; static lat stretch

Deadlifts (all reps thumbless, SABOs, generous rests)

160 x 5
*mixed grip*
200 x 5
240 x 5
*belt on*
295 x 3
350 x 3
350 x 3
350 x 3

notes: my thumb is still swollen and weak, so I decided to work my grip with some no-thumb deadlifts, haha. Tried doing one of the 350 sets double overhand and it felt so awkward and unstable that I had to immediately go back to mixed grip.

Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15

prone leg curl (30 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 11

PM Workout

warmup: got right to it, no warmup

CAT Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Prowler/Sled Work

– push a prowler 20 metres, then drag a sled 20 metres, rest 15-20 seconds, then push the prowler 20m, then drag the sled 20m
– then rest 2-3 min and repeat

– 90 lbs on prowler, 75 lbs on sled to warmup
– then moved to 180 on prowler, 150 on sled; a couple of sets of that

July 27, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits; static stretch lats

Widegrip Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

Prone Leg Curls (30 sec rests)

5p x 20
6p x 20
7p x 20
8p x 9

Smith Machine Glute Bridges (30 sec rests)

bar + 140 x 20
+140 x 20

post: 15 min LISS

PM workout Strongman stuff

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Bat CAT Squats (2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: yar, 2 days of squatting in a row

Prowler Work: push 20 metres, then drag it back with a rope 20m; 2 min rest b/w sets

6 sets with 170 loaded on the prowler

notes: the parking lot is getting worse, but I am learning where all the dips are and avoiding them. The owners of the neighbour businesses came out to see what the Frick I was doing, then cheered me on, lol. Old guy running a textiles shop, and about 5 young African dudes smoking and on their cell phones who were patronizing an African grill next door. I have to say, the smell of grilling meat was making me hungry

Kroc Rows (60 sec rests)

95 x 20/20
95 x 11/11
95 x 10/10

notes: 60 sec rests still kick my ass. At least I hit 20 reps with the 95.

Pallof Press (30 sec rests)

Resistance Band: 20 reps per side. 3 sets

July 26, 2015

Should have been a rest day, but I ended up taking rest days Thursday and Friday. Only one workout today though.

warmup: none! no time, had to get in and out

High Bar CAT Squats (2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

High Box Front Squats (above parallel, tap and go, 2 min rests)

225 x 5
225 x 5
225 x 5
225 x 5

July 14, 2015

OK, all this hypertrophy stuff has been fun, but let’s get back to some strongman stuff Gonna be folding events back in, on the daily now!

AM Workout

warmup: foam rolled upper back, individual lats, armpits; shoulder capsule stetch; static lat stretch

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 12

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rest)

bar + 140 x 15
+ 140 x 12

notes: my butt hurt! so tired, much lactic butt acid.

post: 15 min LISS cardio

then a full day of work.

PM Workout

forgot to take my pwo! sheeeee-ittttt

High Bar CAT Squats (2 min rests, Romaleos, SBDs)

bar x 5
140 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Sled Sprint/Drag Medley (2 min rests between sets; each set is sprint forward 10m, drag it back 10m, forward 10m, drag back 10m)

sled 10m/10m/10m/10m (practice)
sled + 1 plate 10m/10m/10m/10m
sled + 2 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m

notes: I was going to do a bunch more sets, and go heavier… when the strongman gym needed to show prospective clients around, and they were standing on my track. After 5 min of waiting, I got impatient, and moved on to the next exercise.

Still…. felt like FKIN cardio to me! lol better than regular cardio though, HIIT chit.

Kroc Rows (60 sec rests)

50 x 8/8
80 x 8/8
105 x 10/10
95 x 14/14
95 x 8/8

notes: just wasn’t strong enough today! maybe the earlier workout tired me out, plus dragging the sled tired me out… but on a good day I can bust out 20 reps with a 100 pounder… so who knows. Next week Kroc Rows! *shakes fist*

Pallof Press (heavy resistance band, 30 sec rest)

20/20
20/20

July 8, 9 2015

Life has been pretty crazy. Work blew up. 12, 14 hour days. Boss better have my raise ready.

I ended up not being able to go to the gym for 3 days! Insane. I would get home from work, lay in the dark for a few hours, decompressing, then go to bed for real.

But that has passed. So I decided to slowly ramp back up to 2 a day.

But this week is almost over and I want to start fresh next week. So the last few days of this week will be a random mash-up of workouts. Don’t expect them to make any sense.

July 8

only workout

warmup: foam roll upper back, foam roll each lat; foam roll armpits, side of lats; shoulder capsule stretch; 45 degree pec stretch; lat stretch; resistance band shoulder dislocations

Widegrip Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

prone leg curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rests)

bar + 2 plates x 20
+2p x 20

post: 15 min cardio

July 9

AM Workout

warmup: rumble rolled IT Bands, Adductors, Piriformis; Dorsiflexions; TKEs; straight leg heel raises

High Bar CAT Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

notes: feels like I lost some speed

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10 p x 20
10 p x 20

Reverse Hyperextensions (30 sec rests)

12, 12, 12

DB Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

Cable Side Raise (strict, leaning, 30 sec)

2 plates x 10/10
2p x 10/10
2p x 10/10

PM Workout

warmup: none

my back feels pumped even with the low amount of weight I did yesterday! crazy

Superset Cable Curls and V Pushdowns (30 sec rest b/w supersets)

1 plate x 15 / 1 p x 15
2p x 15 / 2p x 15
3p x 15 / 3p x 15
4p x 15 / 4p x 15
5p x 15 / 5p x 15
6p x 7 / 6p x 15

notes: by the time I hit round 6 I couldn’t do strict curls any more, so meh

Prone Leg Curls (30 sec rests)

1p x 20
2p x 20
3p x 20
4p x 20

notes: think I do enough leg curls? haha

post: 15 min cardio

June 29, 2015

I TRIIIIED to do 2 a day! But work was being a fk’in ****. So my AM workout got interrupted a lot.

AM Workout

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretch

Widegrip Pulldowns (30 sec rests)

95 x 15
95 x 15

AAAAND, I got called away to work. 10 minutes later, I was back in the gym.

Prone Leg Curls (30 sec rests)

90 x 12
90 x 12
90 x 12

AAAANND, I was called away to work again. That kept me busy for the rest of the day. Bastards!

PM Workout

warmup: rumble rolled IT bands, Adductors, Piriformis; seated Piriformis stretch; Terminal Knee Extensions (TKE)

Highbar CAT Squats (2 min rests, SBDs, Romaleos)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: weight feels like it moves a little faster each week

How do I link clips from IG? or from FB? uploading it to Youtube is boring and slow

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10p x 20
12p x 20

I was going to do GHR… but my low back was still a bit stiff from my mishap on Saturday so I said F it. In the butt.

Prone Leg Curls (30-60 sec rests)

60 x 12
70 x 12
80 x 12
90 x 8

notes: different machine than the AM one. This one, the 90 was harder.

Assisted Neutral Grip Pullups (45 sec rests)

8, 8, 6

Weighted Carries: Frame for 20m (65 feet) (60 sec rests)

100 x 20m
190 x 20m
280 x 20m
280 x 20m
280 x 20m
280 x 20m
350 x 20m
190 x 20m

notes: I had been carrying 200 for a while, so I was doing 280 and that felt good so I went for 350, then did a backoff set. Good stuff! Counts as cardio.

June 22, 2015

Time for an experiment. Going to increase my frequency to a 2-a-day, 5 days per week scenario. Light stuff in the morning, mostly isolation and burn sets, real work in the evening. Need to stay disciplined with my warmup and mobility work as well, prioritize my naps and eat lots of food.

So yea, gonna turn up the juice and see what shakes loose. Who knows, I might not even make it through one week of this. We will see.

AM Workout

pre: foam rolled IT bands, adductors, piriformis, foam rolled armpits, upper and mid back, stretched my shoulder capsules

Prone Leg Curls (60 sec rests)
60 x 12
90 x 12
105 x 12

Widegrip Lat Pulldowns (30 sec rest)
85 x 15
85 x 15
85 x 15

notes: nice and strict, no lean. Felt some residual tightness in my shoulders.

Smith Machine Glute Bridges (45 sec rest)

bar + 90 x 20
+ 90 x 20

post: 15 min LISS

Did a full day of work. Came home and passed out on the couch for 90 min. Not off to a good start! Rushed to the gym, but now it was late, so I had no time to warmup, and had to keep my rests short, even for the compound stuff. Shit. Right into it.

PM Workout

CAT High Bar Squats (Romaleos, SBDs, 60 sec rest)
150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: Tried to keep my back tight by pulling the bar down into my traps. I wasn’t well warmed up, so these didn’t feel as explosive as I wanted.

Leg Press (feet high and wide, toes out, 60 sec rests)

8 plates x 20
x 20
x 20

Glute Ham Raise (30 sec rests)

6, 10, 9

notes: pretty sucky at these, but at least my form is improving

Assisted Neutral Grip Chinups (assisted for 1/3 BW, 30 sec rests)

8, 7, 5

notes: felt rather weak on these

Loaded Carry: Frame (60 sec rests, walk 50m/164ft, with 2 x 180 degree turns)

200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m

notes: a 60 sec rest was the sweet spot for me on these. 2 min rest last week seemed too easy, but with 60 seconds, I could barely get through them without dropping it. Cool.

June 15, 2015

Weekend kinda sucked. But I got lots of rest. Back to it.

High Bar Squats (CAT, 2 min rests on working sets, Oly shoes, knee sleeves)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: More CAT Squats. I think my calves are growing, my SBDs barely fit over my calves now, dammit.

Leg Press (2 min rests, feet high and wide, toes pointing out)

8 plates x 20
8 p x 20
8 p x 20

notes: it was crazy humid in the city today. I was dripping sweat by this point.

Glute Ham Raise (30 sec rests)

10, 8, 4

notes: I lowered the rest and made these as strict and controlled as I could. As a result, I could barely do any, lol. Also, my quads were pumped from the last 2 movements, and were getting crushed against the pads, it hurt!

Assisted Neutral Grip Pullups (assisted for 1/3 BW, 30 sec rests)

10, 8, 7

notes: rests low, much tiredness.

Farmers Walks : walk 20m, turn 180, walk 20m, turn 180, walk 10m (2 min rests)

190 lb frame x 6 sets

notes: Holee fukk, a frame is SO MUCH EASIER than the equivalent in dumbbells. Last week, 3 minutes rest felt like just enough. This week, 2 minutes almost felt like too much. If you hate metric, I walked approx. 164 feet per set. Forearms were pumped!

that counted as cardio, so I went home after.