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Gregory L. Johnson
12-17-2011, 02:32 PM
I've ended my training log on the thread Greg's Peak Performance. I've had a major life change and feel like I need a new training log to reflect this change thus the title.

On October 25 of this year I was diagnosed with kidney cancer when an ultrasound showed a mass on my right kidney. A couple of day's later the CT Scan revealed 3 more tumors, one on the vena cava, and one on each adrenal gland. On Wedndesday November 9 all four tumors, my right kidney, and both adrenal glands were removed by one of the top cancer and urology doctors in the country at USC. The surgery went well and my recovery has been speedy thanks in no small part to being otherwise healthy and having a great surgeon

Losing one kidney is not that big of deal since the other kidney will adapt and perform the job of two kidneys. Thankfully I did not lose both and end up on dialysis. Unfortunately, I lost both adrenal glands thus losing two well known hormones , adrenaline and cortisol. Much like a diabetic I am now steroid dependent taking hydrocortisone and fludrocortisone. Hydrocortisone is to replace the cortisol and the fludrocortisone is to help balance the minerals in my kidney like retaining sodium and releasing potassium.

One of the major goals of this new thread will be to help my track my hydrocortisone. Cortisol is the stress hormone and since surgery and recovery are quite stressful I've been on elevated hydrocortisone. Currently I am still titrating down the dose to determine my maintenance level. I also need to determine if I need to spread my dosing out from twice a day to three. Then I have to figure out how to stress dose. When I go for a long hike or run I need to take additional hydrocortisone. if I do a new intense workout which I have not worked up to I need to stress dose.

This Wednesday will be six weeks out from my surgery and I can start lifting things heavier than 15 lbs. again but it will be about 6 months for me to be completely healed. My first major fitness goal of 2012 is to run in the 10.6 mile event in the Big Sur International Marathon on April 29. After that I hope to resume my barbell training and going overhead. We'll see about resuming activities like mountain climbing and mountain biking. Since the technical side of these activities requires adrenaline to do them safely it will have to be on a limited basis and with people willing to put up with the ups and downs of my condition.

As for diet I was on Paleo plus dairy prior to the surgery. Right now that isn't entirely feasible. I have to limit protein intake while the kidney adapts and I have to watch potassium. Limiting these two makes eating enough difficult so I am eating bread, corn, and rice these days Grains have never caused me major issues except maybe with weight. Post surgery I lost 15 lbs adapting to the new steroid regim and I am currently at 173. I would like to keep it below 175 so I hope to get off the grains or at least eat them on a more limited basis.

Let the fun begin.

Gregory L. Johnson
12-17-2011, 07:44 PM
Saturday 12/17/11

Reduced hydrocortisone dose (HC) from 30 mg to 25 mg.

15 HC in the a.m.
10 HC in the p.m.

Since this was the first day on the lower dose I took it easy all day. I experienced some lightheadedness when getting off the couch. Around 4 p.m. I actually got active and did some work around the house without issue. It looks like I should be fine on this dose.

Gregory L. Johnson
12-18-2011, 07:37 PM
Sunday 12/18/11

175 lbs. in the a.m.
On 9 hours sleep

Walked 1.5 miles

Felt trashed after the walk. It's not the first time since the surgery that I walked 1.5 miles. For a couple of weeks I was walking .5 to 1.5 miles a day. Then the weather got bad. I think the layoff and the reduced hydrocortisone dose are the reason for the level of tiredness I felt.

Derek Simonds
12-19-2011, 12:23 PM
Greg you have had one helluva a year. I will follow along as you post your journey. I wish you the best in your recovery and your goals. When my dad was very sick with his pancreas he was on a low fat and low protein diet. It was tough for him as he generally eats in a paleo'ish plus ice cream style. It sounds like you have had a great supporting cast with your surgeon and doctors.

Best wishes with everything.

Gregory L. Johnson
12-19-2011, 09:58 PM
Thanks Derek!

I did get some good news yesterday. Something none of my doctor's informed of. In the absence of adrenal glands the body has other ways of producing adrenaline (epinephrine).

http://www.ncbi.nlm.nih.gov/pubmed/1470191
http://www.cancer.gov/dictionary?cdrid=407581
http://www.ncbi.nlm.nih.gov/pubmed/3257359

Gregory L. Johnson
12-21-2011, 04:22 PM
Wednesday 12/21/2011

HC: 15+10
173 lbs in the a.m.

So far I am not having any problems with my lowered meds. I hear a lot of adrenal insuffecient (AI) folks who, when taking a twice daily regimen of HC, crash in the afternoons. I haven't really experienced this. However, I am working at the office in the morning and at home in the afternoon and there's not a whole lot of stress. So who knows. Last week I felt weak and unmotivated for a couple of days then Friday hit and I was full of energy all day. Go figure.

Today they delivered my treadmill:

Reebok® Competitor RT 5.1 SpaceSaver® Treadmill (http://www.costco.com/Browse/Product.aspx?Prodid=11673499&search=treadmills&Mo=9&cm_re=1_en-_-Top_Left_Nav-_-Top_search&lang=en-US&Nr=P_CatalogName:BC&Sp=S&N=5000043&whse=BC&Dx=mode+matchallpartial&Ntk=Text_Search&Dr=P_CatalogName:BC&Ne=4000000&D=treadmills&Ntt=treadmills&No=2&Ntx=mode+matchallpartial&Nty=1&topnav=&s=1)

Let's see how long it takes me to destroy it. I figured since I can't touch my barbell for a few months I may as well make the investment. I can walk and run as much as I want. Besides maybe this will get my wife off the couch.:)

Gregory L. Johnson
12-29-2011, 08:07 PM
Sunday 12/25/2011

Walk 1.5 miles

Started putting together the treadmill.


Monday 12/26/2011

Finished putting together treadmill


Tuesday 12/27/2011

Walk 0.6 miles


Wednesdy 12/28/2011

Walk 0.6 miles

I am finally feeling normal again. Energy levels were high and consistent throughout the last two days. Also blood pressure was good and appetite was excellent. The one downside is that I am having trouble getting to sleep before midnight. However, I am not waking up as frequently. Instead of waking up 4 to 5 times a night I am only waking up twice.

Gregory L. Johnson
12-29-2011, 08:08 PM
Thursday 12/28/11

HC: 15 + 10
172 lbs. in the a.m.

Walk 0.5 miles
TGUs 10 minutes w/5 lbs.

Tonight I took my HC at 4 p.m. instead of 5 p.m. Let's see if that helps me get to sleep earlier than the last three nights.

Gregory L. Johnson
01-02-2012, 09:24 PM
Saturday 12/31/11

HC: 15 + 7.5

Pullups/Chinups

6x

Had to start somewhere...

Gregory L. Johnson
01-02-2012, 09:29 PM
Sunday 1/1/12

HC: 15 + 7.5

Treadmill 1.05 miles

17 minutes

Gregory L. Johnson
01-02-2012, 09:31 PM
Monday 1/2/12

HC: 15 + 7.5
171 lbs. in the a.m.

Squats 75x

Gregory L. Johnson
01-03-2012, 09:03 PM
Tuesday 1/3/12

HC: 15 + 7.5

Treadmill 0.5 miles

7.35 minutes

The adaptation to the lower dose of HC is going well. This will probably be my maintenance dose. Tonight I did mostly walking with little running. It's been awhile since I've breathed that hard that my lungs hurt.

Gregory L. Johnson
01-14-2012, 04:32 PM
Monday 1/9/12

HC: 12.5 + 5 + 5

30 Push-ups

Gregory L. Johnson
01-14-2012, 04:34 PM
Tuesday 1/10/12

HC: 12.5 + 5 + 5

TGUs 10 minutes w/10 lbs.

Gregory L. Johnson
01-14-2012, 04:57 PM
Wednesday 1/11/12

Finally bought a pair of Vibram Five Fingers, the Bikilas.

http://www.vibramfivefingers.com/products/Five-Fingers-Bikila-Mens.htm

New goal, run the BSIM 10.6 miler in April in VFFs

Gregory L. Johnson
01-14-2012, 05:02 PM
Thursday 1/12/12

HC: 12.5 + 5 +5
171 lbs. in the a.m.

Stair Stepper:

light tension
350 steps
9.5 minutes

Why do I have stair stepper you might ask. I like to climb mountains and it seemed like a good idea at the time. I picked it up from work for my 5 year anniversary. The other options were not that appealing.

Gregory L. Johnson
01-14-2012, 05:11 PM
Saturday 1/14/12

HC: 12.5 + 5 + 5

Today's workout was inspired by an article in this months Performance Menu.

Three Rounds:

Bear Crawl 10m x 5m
Chin-ups 3x

The bear crawl was performed 10m forward, 5m sideways, 10m backwards, 5 meters sideways completing the rectangle of my backyard lawn. This was a great work-out and I will definitely use this one again. The bear crawl really winded me. Of course, that's not too hard these days.

Gregory L. Johnson
01-25-2012, 07:49 PM
Friday 1/20/12

HC: 15-2.5-5
171 lbs. in the a.m.

TGUs 10 minutes w/15 lbs.

Another busy week. I didn't quite feel like the 12.5 was the right amount in the morning. I still felt some insufficiency throughout the mornings and very little in the afternoons. So I am experimenting with the dosing schedule before I increase my total daily dose.

Gregory L. Johnson
01-25-2012, 07:56 PM
Saturday 1/21/12

HC: 15-2.5-5
171 lbs. in the a.m.

Treadmill:
Walk/Jog
1.1 miles
20 minutes

Used my VFFs. My feet handled it fine. I guess I managed to build some foot strength over the last two years by walking around the house barefoot and wearing Nike Frees for hiking and running. I did have calf soreness as expected.

Gregory L. Johnson
01-25-2012, 08:00 PM
Wednesday 1/25/12

HC: 15-2.5-5
170 lbs. in the a.m.

Rowing 1000 meters

5 minutes

So sad how my rowing fitness has declined. I was planning on doing 2000 meters. I didn't care how fast. However, my back and shoulders were protesting too much. I didn't want to push it too much and have to take a stress dose of the HC.

Gregory L. Johnson
02-06-2012, 06:22 PM
Sunday 1/29/12

HC: 15-2.5-5

Row 2K

12:30

A slow row. I wanted to last longer than 5 minutes

Gregory L. Johnson
02-06-2012, 06:26 PM
It was busy at work for 3 days with extra stress thus requiring extra HC.

Wednesday 2/1/12

HC: 15-2.5-2.5-5 (25)

Thursday 2/2/12

HC: 15-2.5-5-5 (27.5)

Friday 2/3/12

HC: 15-5-5 (25)

TGUs 10 min 20#

Gregory L. Johnson
02-06-2012, 06:33 PM
Monday 2/6/11

HC: 15-2.5-5

Row 2K

10:30 minutes

Gregory L. Johnson
06-03-2012, 03:14 PM
Sunday 6/3/11

I kind of got out of the habit of posting my workouts, not that I have been working out all that much. I do a lot of walking mostly. I did manage to walk 10.6 miles in 3 hours at the Big Sur Marathon (BSIM) at the end of April. I haven't gotten back under the bar yet for various reasons but I hope to start this week.

I met with a new endo before the BSIM and we adjusted my meds I am now on the following

HC: 15-5-5
FC: .1-.05

In two weeks I will be climbing my first peak in the Sierra since having my surgery. I have a couple of climbing buddies that are going to take it easy on me so it should be fine. In the meantime I need to get in shape. Today I went to hike a nearby peak in the Santa Monica Mountains

Calabasas Peak
4 miles round trip
1000 feet elevation gain loss
carrying a 30 lbs. pack

2 hours

Okay it shouldn't have taken me so long even carrying the pack. Normally I do this hike in about 1 hour 15 minutes. I brought my wife along. She's not in the best of shape but we are making some improvements. Hiking with pack however did allow me train for my trip so it's a nice compromise. Afterwords I did a cold water soak to help reduce inflammation and increase recovery.

Gregory L. Johnson
06-05-2012, 09:28 PM
Monday 6/4/12

Recovery Day

GTG: Pull-ups/Chin-ups

20x

Gregory L. Johnson
06-05-2012, 09:43 PM
Tuesday 6/5/12

HC: 15-5-5 last dose at 6 p.m.
170 lbs. in the a.m.

Snatch 10-12 x1
55 10x
Snatch Pull 3x3
75-80-85
Front Squat 5x3
55-65-75

It feels good to have finally gotten under the bar. I struggled with the snatch so I stayed at 55. I felt stiff and slow. I finally remembered, after 3 reps to put on my lifting shoes. As I was finishing my front squats I was feeling insufficient. I may need to reconsider how spread my doses particularly if I am going to lift late at night. For example I should take 2.5 mg HC right before lifting. However I would have to reduce an earlier dose so this would take some planning. Since I don't lift every day maybe I'll just take an extra 2.5 before my workout and maintain my normal dosing schedule.

Gregory L. Johnson
06-06-2012, 09:52 PM
Wednesday 6/6/12

HC: 15-5-2.5-2.5

Row 500m x 4

2:12 (151)
2:18 (132)
2:21 (116)
2:14 (147)

Tonight I split my evening dose of HC and that seemed to work well. Let's see how it effects my sleep. I should be tired enough from the last 4 days to get a good nights sleep despite the late dosing.

Martin Phoenix
06-08-2012, 02:51 AM
Thanks for posting.. Will read with interest.

Gregory L. Johnson
06-08-2012, 09:24 PM
Thursday 6/7/12

Recovery Day

GTG: Push-ups

40x

Gregory L. Johnson
06-08-2012, 09:37 PM
Friday 6/8/12

HC: 15-5-2.5-2.5
170 lbs. in the a.m.

Ok I made up the following workout to take advantage of my sandbag and to create a short met-con. This might be a little hard to describe. In my back yard I have a pool. The patio for the pool is 9 inches higher than the other half of the patio. There is a fence around the pool so when I stand on one side of the fence I am 9 inches lower than when I stand on the other side of the fence. On the lower side the fence fence is 57 inches high which comes to the top of my chest. So the workout is to lift a sandbag and throw/drop it on the other side of the fence go through the gate and repeat for rounds (2 lifts).

47 lbs. Sandbag Fence Toss
5 minutes
15 rounds

Gregory L. Johnson
06-25-2012, 08:40 PM
Sunday 6/10/12


Row 5K

28 minutes

Gregory L. Johnson
06-25-2012, 08:43 PM
Tuesday 6/12/12

C&J 8-10
55-60-65-70-75-80-80-80
Clean Pull 3x3
85-90-95
Back Squat 5x5
75-80-85-90-95

Gregory L. Johnson
06-25-2012, 09:00 PM
Climb Dragon Peak (http://www.summitpost.org/dragon-peak/152723) 13K

I'm back! My recovery is complete. Getting back into my former shape is another story .

Saturday 6/16/12

HC: 15-5-5, FC: .1-.05

Today we backpacked in 3-4 miles with 2500 feet of elevation gain to an unnamed lake below the peak.


Sunday 6/17/12

HC: 15-5-5-5-5, FC: .1-.05-.05

Climbed the final 1500 feet to the peak then hiked out to the cars. We started at 5:30 and were on the peak by 10:30. Then we were back at camp by 12:30 and back at the cars by 4:30. It was a long and strenuous day so extra HC and FC was required.

This was a great class 3 peak. While some used a rope for the summit I didn't feel the need, especially after all the exposure on the ridge leading to the summit.

Here are pictures from my FB page. It's a public link.

https://www.facebook.com/media/set/?set=a.3021613114398.107359.1684820836&type=1&l=9f17a56d12

Gregory L. Johnson
07-16-2012, 10:19 PM
Thursday 6/28/12

Snatch 10-12
55-60-65-70-75-80-75-70-65
Snatch Pull 3x3
85-90-90
Front Squat 5x3
90-95-100-105-110

Gregory L. Johnson
07-16-2012, 10:22 PM
Saturday 6/30/12

Chin-ups
4 no assist
8 w/blue band
10 w/green band
12 w/big band

Pendlay Rows 3x3
95-105-115

Gregory L. Johnson
07-16-2012, 10:26 PM
Tuesday 7/3/12

OHS 5x3
55-60-65-70-75
Snatch Push Press 5x5
55-60-65-70-75
RDL 3x5
105-110-115

Gregory L. Johnson
07-16-2012, 10:28 PM
Thursday 7/5/12

Treadmill Runs

.20 miles x 4

8 minutes total

Gregory L. Johnson
07-16-2012, 10:31 PM
Monday 7/9/12

C&J 8-10
60-65-70-75-80-85-90-90
Clean Pull 3x3
95-100-105
Back Squat 5x5
80-90-100-110-115

Gregory L. Johnson
07-16-2012, 10:33 PM
Wednesday 7/11/2012

Treadmill walk & jog

1.5 miles

23 minutes

Gregory L. Johnson
07-16-2012, 10:37 PM
Friday 7/13/2012

170 lbs in the a.m.
HC 15-5-5-2.5

Snatch 10-12
55-60-60-65-70-75-80-85-80-75
Snatch Pull 3x3
85-90-95
Front Squat 5x3
95-100-105-110-115

Gregory L. Johnson
07-16-2012, 10:40 PM
Monday 7/16/12

172 lbs in the a.m.

Treadmill run/walk

30 minutes
1.92 miles

Gregory L. Johnson
10-07-2012, 09:25 PM
Been really bad about keeping a log. In July I did run the Wharf-to-Wharf, a 10K starting in Santa Cruz and finishing in Capitola. In mid August I did a a three day trip in the Sierra to climb Red and White mountain. Besides getting rained on and nearly going hypothermic it was a successful trip. My training has been pretty random and inconsistent with some hiking, some rowing, some swimming, some olympic lifting, and some body weight met cons over the last three months.

This week I am starting the Catalyst Athletics 4 week Starter Program (http://www.catalystathletics.com/articles/article.php?articleID=131) as preparation for the 9 week Strength by Feel cycle.

Gregory L. Johnson
10-07-2012, 09:32 PM
Monday 10/1/2012

Starter Program Week 1
(http://www.catalystathletics.com/articles/article.php?articleID=131)
Clean & Jerk - 5x2+1
75-75-75-75-75
Clean Pull - 3x3
85-85-85
Back Squat 3x5
115-115-115

Roman chair:
3x5 Sit-Ups
3x5 Back Extensions

Gregory L. Johnson
10-07-2012, 09:38 PM
Wednesday 10/3/12

Have to move Wednesday's workout to Thursday and skip the Thursday work-out. My wife had hernia surgery. I also go a some bad news regarding my own health today. I did an echo cardiogram recently since my Endo heard a heart murmur. Apparently I have a leaky valve also known a mitral regurgitation. I don't think it's that bad since I show no symptoms but we'll see what the cardiologist has to say. Yet another doctor in the rotation. Turning 50 has turned out to be a bitch.

Gregory L. Johnson
10-07-2012, 09:44 PM
Thursday 10/4/2012

Starter Program Week 1 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Snatch 5x2
55-55-55-55-55
Snatch Pull 3x3
65-65-65
Front Squat 3x3
75-75-75

TGU Sit-Ups 3x5 (each side)
5-10-15

Gregory L. Johnson
10-07-2012, 09:48 PM
Saturday 10/6/2012

Starter Program Week 1 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Snatch heavy single 85
Clean & Jerk heavy single 105
Front Squat heavy single 135

Weighted Pull-Up 15

Front & Lateral Planks 3x max

Gregory L. Johnson
10-09-2012, 08:39 PM
Monday 10/9/12

Columbus Day is a bank holiday. As such you would think I would have the day off. In past years I didn't but I managed to crank out my deliverables for quarterly reporting and for once was able to take the holiday. I will be working from home all week while my wife recovers.

Starter Program Week 2 (http://www.catalystathletics.com/articles/article.php?articleID=131)

C&J 5x3+1
75-75-75-75-75
Clean Pull 4x3
85-85-85-85-85
Back Squat 5x5
105-105-105-105-105

Max Push-ups 3x
8-7-6

Standing plate twist:
1x30 with 25 lbs.

Forgot to add the change on my back squat dropped 10 lbs from last week. I tried to to make it up by adding a set. Finished at 6 p.m.

Gregory L. Johnson
10-11-2012, 08:55 PM
Wednesday 10/10/12

175 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 2 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Snatch 5x3
55-55-55-55-55
Snatch Pull 4x3
65-65-65-65-65
Front Squat 5x3
75-75-75-75-75

4 rounds no rest:
5 Pull-ups w/blue band (light)
10 KB swings 25 lbs
4:45

TGU Sit-Ups 3x5 each side
15-20-25

Gregory L. Johnson
10-11-2012, 09:10 PM
Thursday 10/11/12

174 lbs. in the a.m.
On 8 hours sleep

While watching the Vice Presidential Debate between Ryan and Biden (between sets of course).

Starter Program Week 2 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Power Snatch 5x3
55-55-65-65-65
Power Clean & Power Jerk 5x3(1+1)
75-75-75-75-75
Overhead Squat
70-70-70-70-70

4 rounds no rest:
100 Rope Jumps
10 2-Arm 20 lbs KB Press
9 minutes

Roman Chair
Sit-ups 3x5
Back Extension 3x10

Gregory L. Johnson
10-19-2012, 08:08 PM
Saturday 10/13/12

On 9 hours sleep

Starter Program Week 2 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Snatch 6x1
55-55-55-55-55-55
C&J 6x1
75-75-75-75-75-75
Front Squat 3x1
95-95-95-95-95-95

Dips 6x1
Pull-Ups 6x2

Gregory L. Johnson
10-19-2012, 08:22 PM
Monday 10/15/12


Starter Program Week 3 (http://www.catalystathletics.com/articles/article.php?articleID=131)

C&J 5x1
95-95-95-95-95
Clean Pull 3x3
105-105-105-
Back Squat 5x3
105-115-125-130-135

Glute Bridges with 20 lbs. Med Ball 10x3
Back Extensions 10x3

Finished at 9 p.m.

Gregory L. Johnson
10-19-2012, 08:25 PM
Tuesday 10/16/12

Starter Program Week 3 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Power Snatch 5x3
Hang Clean 5x2

Oops! Didn't notice there was a Tuesday workout this week after two weeks of now Tuesday workouts

Gregory L. Johnson
10-19-2012, 08:39 PM
Wednesday 10/17/12

This morning I took my wife to her follow up appointment with her hernia surgeon. She's doing great as expected. We did learn something about the mesh they used to support the abdominal wall. We assumed it was some inorganic material like plastic or silicon or something. But it's actuall organic that dissolves over time leaving scar tissue in it's place to support the abdominal wall.

176 lbs. in the a.m.
On 8 hours sleep


Starter Program Week 3 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Snatch 5x2 (Oops it should have been 5x1)
75-75-75-75-75
Snatch Pull 3x3
85-85-85-85-85
Front Squat 5x2
105-105-110-115-125

Standing Abduction with blue band (light) 3x8
Back Extension 3x15

TGU Sit-Ups 3x5 each side
20-25-20

Finished at 9:45

Gregory L. Johnson
10-19-2012, 08:49 PM
Thursday 10/18/12

175 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 3 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Hang Snatch 5x3
65-65-65-65-65
Power Clean & Power Jerk 5x1+1
85-85-85-85-85
Overhead Squat 5x1
75-80-85-90-95

As many round in 5 minutes
5 1-arm 20 lbs KB Swing each arm
5 1-arm 20 lbs KB Clean and Push Press each arm
5 1-arm 20 lbs KB Snatch each arm
3

Hanging Knee Raises 3x8

Finished at 9:30 p.m.

Gregory L. Johnson
10-21-2012, 02:15 PM
Saturday 10/21/12

177 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 3 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Snatch heavy single
90
C&J heavy single
115
Front Squat
150

Max weighted pull-up
20 lbs.
Max weighted dip
12.5 lbs.

Finished at 2:55 p.m.

Gregory L. Johnson
10-21-2012, 02:19 PM
Sunday 10/21/12

My daughter's father-in-law is in town for the day from Israel. So we will be going to her house for dinner tonight.

Active Rest

20 minutes rowing

Finished at 2 p.m.

Gregory L. Johnson
10-24-2012, 07:40 PM
Monday 10/23/12

177 lbs. in the a.m.
On 7 hours sleep
After the third and final Presidential Debate.

Starter Program Week 4 (http://www.catalystathletics.com/articles/article.php?articleID=131)

C&J 5x1
95-95-95-95-95
Clean Pull 3x2
105-105-105
Back Squat 5x2
125-125-125-125-125

Roman Chair Sit-Ups 3x10
Back Extensions 3x10

Glute Bridges 3x10 w/45 lbs.

Finished at 9:45 p.m. Tonight I discovered I do not have mitral regurgitation (leaky valve) but rather mitral prolapse. We finally got a copy of the doctor's report on the echocardiogram. Next time I should pay closer attention to what my doctor says. I knew he said "mitral..."

Gregory L. Johnson
10-24-2012, 07:57 PM
Tuesday 10/24/12

177 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 4 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Tall Snatch 5x2
55-55-55-55-55
Tall Clean 5x2
75-75-75-75-75

3 Rounds
10 KB Row/Arm, 20 lbs.
10 KB Press/Arm, 20 lbs.

KB Overhead Pullovers 3x10, 20 lbs.

Standing Plate Twist 3x30, 25 lbs.

Gregory L. Johnson
10-27-2012, 03:50 PM
Wednesday 10/25/12

177 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 4 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Snatch 5x1
75-75-75-75-75
Snatch Pull 3x2
90-90-90-90-90
Front Squat 3x2
125-125-125

Standing Abduction with blue band (light) 3x10

Barbell Curls 12-10-8-6
55-60-65-70

Finished at 9:10 p.m.

Gregory L. Johnson
10-27-2012, 04:07 PM
Thursday 10/26/2012

177 lbs. in the a.m.
On 6 hours sleep

Had to get up early this morning to sit in traffic for an hour and half to see my oncologist/urologist/surgeon at USC. I did bloodwork and a CT scan. It was all good. The scan was clean. One year after my surgery I have had no recurrence of cancer and my remaining kidney is healthy. So far so good.

Starter Program Week 4 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Hang Snatch 5x2
65-65-65-65-65
Power Clean and Power Jerk 4x1+1
85-85-85-85
Overhead Squat 3x1
95-95-95

5 minutes - one arm 20 lbs. KB swings
145

Finished at 9 p.m.

Gregory L. Johnson
10-27-2012, 04:11 PM
Saturday 10/27/12

On 8 hours sleep

Starter Program Week 4 (http://www.catalystathletics.com/articles/article.php?articleID=131)

Snatch heavy single
95
C&J heavy single
115
Front Squat
155

Pull-ups 5x3
Dips 5x3

Finished at 3:15 p.m.

Gregory L. Johnson
10-30-2012, 10:08 PM
Monday 10/29/12

With Thanksgiving coming plus a wedding to attend the night before I needed a three week cycle in order to take the week off. This 4 week cycle is really a 3 week cycle with a transition week to start. I am skipping the transition week. I feel strong and motivated even after 6 weeks of continuous training. Taking a break in three weeks should be fine before I move into the 9 week Strength by Feel cycle.

177 lbs. in a.m.
On 7.5 hours sleep.

Classic Cycle Week 1 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Power snatch - 75% x 1 x 10; 1 min rest 70 lbs.
High-hang clean & jerk - 60% x 1 x 10; 1 min rest 70 lbs.
Front squat - 70% x 1; focus on speed up 110

Roman Chair sit-ups - 50 total

GPP:
Box jump - above knee 15-10-5
+
Kipping pull-ups 3-3-3
6 minutes

Finished at 9:30 p.m. Need to work on my kipping pull-ups. I was doing more of a pull-up which is why I was restricted to 3 reps. On the last set I finally felt like they were getting easier.

Gregory L. Johnson
10-30-2012, 10:14 PM
Tuesday 10/30/12

177 lbs. in the a.m.
On 7 hours sleep.

Classic Cycle Week 1 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 95,70
Clean - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 115,85
Front squat - heavy single; 80% of that x 2 x 2 145,115

Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top 5 lbs. plate

Barbell Curls 15-9-6
60-65-70

Gregory L. Johnson
11-04-2012, 06:39 PM
Wednesday 10/31/12

Skipped today's workout from the Classic Cycle Week 1 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29).

In between Trick-Or-Treaters:

Glute bridges 2 x 20
Bird Dog 2 x10 per glute
Fire Hydrant 2 x 10 per glute

Push-Ups
10-10-10-10-5-5-5-5

Abmat Sit-Ups
10-8-6

Gregory L. Johnson
11-04-2012, 06:48 PM
Thursday 11/01/12

177 lbs. in the a.m.
On 7.5 hours sleep

Classic Cycle Week 1 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets, 100,75
Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 115,85
Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing 155
Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS 45

4 rounds:
10 DB muscle snatch (20 lbs.)
10 Hanging Knee Raises

6 minutes

Light (Blue) Tricep Extensions 3x10

Finished at 9 p.m.

Gregory L. Johnson
11-04-2012, 07:07 PM
Sunday 11/3/12

178 lbs. in the a.m.
On 8 hours sleep

Classic Cycle Week 1 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 95,70
Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 115,85
Front squat - heavy single; 80% of that x 2 x 2 155, 125

Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top 5 lbs. plate

150-100-50-100-150 m sprints;
(Backyard 25 meter sprints intervals)
2 min rest between each
43s-27s-21s-31s-58s

Next time I'm running in my Nike Frees instead of my Converse All Stars. I had a blister on each foot after that sprinting session. Finished at 4 p.m.

Gregory L. Johnson
11-06-2012, 09:34 PM
Monday 11/5/12

178 lbs. in the a.m.
On 7 hours sleep

Classic Cycle Week 2 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets 95,80
Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets 115,90
Back squat - heavy single; 85% of that x 2 x 2 175,150
Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday 10 lbs. plate

Finished at 9:45 p.m.

Gregory L. Johnson
11-06-2012, 09:39 PM
Tuesday 11/6/12

Working out my election aggression tonight.

179 lbs. in the a.m.
On 7 hours sleep

Classic Cycle Week 2 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Snatch balance - heavy single; 90% of that x 1; 85% x 1 105,95,90
Power clean & jerk - 75% x 1 x 10; 1 min rest 85
Front squat - 75% x 1; focus on speed up 115

4 rounds:
200 m row
10 hanging knee raises
8:28

Finished at 8:30 only to find that the election was called for Obama.

Gregory L. Johnson
11-13-2012, 07:25 PM
Wednesday 11/7/12


Classic Cycle Week 2 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets 95,80
Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets 115,90
Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday 165
Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add 45#

Dips 5x3

Gregory L. Johnson
11-13-2012, 07:37 PM
Thursday 11/5/12

Classic Cycle Week 2 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Power snatch - 75% x 1 x 10; 1 min rest, 70
Power clean & jerk - 75% x 1 x 10; 1 min rest, 85
Front squat - 75% x 1; focus on speed up 115


GHB sit-ups 3x15
Glute Bridges 3x10, 45

Finished at 9 p.m.

Gregory L. Johnson
11-13-2012, 07:47 PM
Saturday 11/10/12

Classic Cycle Week 2 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

I had to skip today's workout. I had to head up to Monterey and bring back my 76 year old mother. She fell and fractured her pelvis. It looks like she will be living with us the next 6 weeks while she recovers.

Gregory L. Johnson
11-13-2012, 07:59 PM
Monday 11/12/12

At the end of a hectic 4 days

Classic Cycle Week 3 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)


Back squat - 75% x 5 x 5 135
Clean deadlift - 90% (of clean) x 5 x 3 105
Push press - 70% x 5 x 5 75
Jerk dip squat - 90% (of jerk) x 5 x 3 105

DB hammer curls 4x8, 45

Finished at 9:30 p.m.

Gregory L. Johnson
11-16-2012, 04:59 PM
Tuesday 11/13/12

Classic Cycle Week 3 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Muscle snatch - 40% (of snatch) x 3 x 2 55
Power clean + clean - 60% (of clean) x 2 + 1 x 3 70
Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3 70

4 rounds:
10 KB swing each arm
2:15

Finished at 9:45 p.m.

Gregory L. Johnson
11-16-2012, 05:06 PM
Wednesday 11/14/12

177 lbs. in a.m.

Classic Cycle Week 3 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)


Front squat - 75% x 4 x 5 115
Snatch pull - 85% (of snatch) x 3 x 4 80
Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2 80,85,90

3 sets; no rest:
15 jumping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW 45

Finished at 8:45 p.m.

Gregory L. Johnson
11-16-2012, 05:14 PM
Thursday 11/15/12

179 lbs. in the a.m.

Today's workout was supposed to be tomorrow but I am busy. I am sure there was a reason for programming the rest today and not tomorrow before going for maxes on Friday but the loads seem light enough not to be a real issue.

Classic Cycle Week 3 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom 60#
Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover 45#
High-hang snatch - 60% x 2 x 4 60#

Push-ups 3x max 14,12,8
KB Pullover 14x20#,12x25#,10x30#

Finished at 9 p.m.

Gregory L. Johnson
11-20-2012, 09:15 PM
Sunday 11/18/12

Due to being out late at a family get together and birthday party then having to get up early on Saturday I decided to push back one day on the max efforts.

Classic Cycle Week 3 (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Snatch - max 100#
Clean & jerk - max 125#
Deadlift - max 195#

Weighted dip - max 20#
Weighted pull-up - max 25

Gregory L. Johnson
11-20-2012, 09:17 PM
Monday 11/19/12

179 lbs. in the a.m.


Row 5K

27:02

Gregory L. Johnson
11-20-2012, 09:22 PM
Tuesday 11/20/12

This is a back-off week so I am going to use some of the workouts from the transition week of the cycle I just finished.

Classic Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)


Power snatch - 60% x 2 x 5 60#
Power clean & power jerk - 60% x 2 x 5 75#
Good morning (straight knee, straight feet) - 3 x 10 light 55#
GHB sit-ups - 3 x 15

Gregory L. Johnson
11-25-2012, 07:04 PM
Wednesday 11/21/12

Pull-ups 5x3 + 5 chin-ups.

I had hoped to get in more volume throughout the day but it was a busy day of working at home and then off to a wedding in the evening.

Gregory L. Johnson
11-25-2012, 07:06 PM
Thursday 11/22/12

Thanksgiving Day!

While helping prep the dinner

Farmers Walk 10 x 100 meters w/KB 20# each

Gregory L. Johnson
11-25-2012, 07:10 PM
Friday 11/23/12

Classic Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=29)

Snatch - (70% x 1, 74% x 1, 78% x 1) x 3 70,74,78#
Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3 85,90,95#
Back squat - 75% x 6 x 4 - 3 sec pause in bottom 135#

Finished at 5:30 p.m.

Gregory L. Johnson
11-25-2012, 07:15 PM
Saturday 11/24/12

Yesterday's workout felt hard. This is supposed to be a back-off week. So instead of doing another barbell workout I decided to some KB work instead especially since I did not feel up for a metcon after last night's workout.

75 KB swings w/35#
3 minutes

Gregory L. Johnson
11-25-2012, 07:17 PM
Sunday 11/25/12

Dips 5x3

Gregory L. Johnson
12-25-2012, 05:09 PM
Monday 11/26/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 1 of 9

Jerk - 4RM; 90% x 4 x 2 90,80#
Push Press - 5RM; 90% x 5 x 2 90,80#
Back Squat - 5RM; 90% x 5 x 4 145,135#
Bent row - 5RM; 90% x 5 x 2 115,105#
Unanchored sit-ups - 3 x max reps 10,10,10

Gregory L. Johnson
12-25-2012, 05:14 PM
Tuesday 11/27/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Mid-hang snatch - 3RM; 90% x 3 x 2 80,70#
Power clean - 70% x 3 x 3 85#
Snatch deadlift - 5RM 85,95
Stiff-legged deadlift - 3 x 5 105#

3 sets; no rest:
15 kb swings
20 KB topside halfmoons (10/side)
20#

Gregory L. Johnson
12-25-2012, 05:19 PM
Wednesday 11/28/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Overhead squat - 2RM; 90% x 2 x 2 95,85#
Push press - 90% (of tuesday's 5RM) x 5 x 3 80#
Back squat - 90% (of Tuesday's 5RM) x 5 x 3 130#
Bent row - 90% (of Tuesday's 5RM) x 5 x 3 105#

Push-ups 3x10

Gregory L. Johnson
12-25-2012, 05:23 PM
Thursday 11/29/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Mid-hang clean - 3RM; 90% x 3 x 2 90,80#
Power snatch - 70% x 3 x 3 70#
Clean deadlift - 5RM 85#
Good morning - 3 x 5 55,60,65#

Gregory L. Johnson
12-25-2012, 05:29 PM
Saturday 12/01/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Snatch - heavy single 95#
Clean & jerk - heavy single 115#
Front squat - heavy double 145#

Gregory L. Johnson
12-25-2012, 05:35 PM
Monday 12/03/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 2 of 9

This week the goal is to beat the numbers from last week. The aim is not for failed reps, but to push hard - next week will be a slight back-off week to recover from this week's effort.

Jerk - 4RM; 90% x 4 x 2 110,100#
Push Press - 5RM; 90% x 5 x 2 90,80#
Back Squat - 5RM; 90% x 5 x 4 160,145#
Bent row - 5RM; 90% x 5 x 2 125,115#
Unanchored sit-ups - 3 x max reps 16,14,12

Gregory L. Johnson
12-25-2012, 06:28 PM
Tuesday 12/04/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Mid-hang snatch - 3RM; 90% x 3 x 2
Power clean - 70% x 3 x 3
Snatch deadlift - 5RM
Stiff-legged deadlift - 3 x 5

For 6 min:
1-arm KB clean & push press
20 sec/arm / 20 sec rest


Had to skip this workout. I can't remember why. That's what happens when you don't update your log more frequently

Gregory L. Johnson
12-25-2012, 06:34 PM
Wednesday 12/05/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Overhead squat - 2RM; 90% x 2 x 2 100,90#
Push press - 90% (of tuesday's 5RM) x 5 x 3 80#
Back squat - 90% (of Tuesday's 5RM) x 5 x 3 145#
Bent row - 90% (of Tuesday's 5RM) x 5 x 3 115#

Push-ups - 3 x max, 14,12,9

Gregory L. Johnson
12-25-2012, 06:41 PM
Thursday 12/06/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)


Mid-hang clean - 3RM; 90% x 3 x 2 95,85
Power snatch - 70% x 3 x 3 70
Clean deadlift - 5RM 125#
Good morning - 3 x 5 65

3 sets; no rest:
5 sandbag shoulder/side 45#
5 chin-ups

Gregory L. Johnson
12-25-2012, 06:46 PM
Saturday 12/08/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Snatch - heavy single 95
Clean & jerk - heavy single 115
Front squat - heavy double 150

Ab & back work of choice:
Roman chair sit-ups 15,10,10
Roman chair back-extensions 15,15,15

Gregory L. Johnson
12-25-2012, 06:56 PM
Monday 12/10/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 3 of 9

All percentages are of last week's RMs.

Jerk - 90% x 2 x 4 100#
Push Press - 90% x 4 x 3 80#
Back Squat - 90% x 4 x 5 145#
Bent Row - 90% x 4 x 3 115

Gregory L. Johnson
12-25-2012, 07:03 PM
Tuesday 12/11/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

All percentages are of last week's RMs.

Mid-hang snatch - 90% x 2 x 3 70#
Power clean - 65% x 2 x 3 80#
Snatch deadlift - 90% x 4 95#
Stiff-legged deadlift - 3 x 4; 90% of last wk 105

For 4 min:
1-arm KB swings
20 sec/arm / 20 sec rest

Gregory L. Johnson
12-25-2012, 07:06 PM
Wednesday 12/12/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Overhead squat - 85% x 2 x 3 85#
Push Press - 85% x 4 x 3 75#
Back Squat - 85% x 4 x 3 135#
Bent Row - 85% x 4 x 3 105#

Gregory L. Johnson
12-25-2012, 07:14 PM
Thursday 12/13/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

All percentages are of last week's RMs.

Mid-hang clean - 90% x 2 x 3 85
Power snatch - 65% x 2 x 3 65
Clean deadlift - 90% x 4 110
Good morning - 3 x 5 (90% of last wk) 60
All percentages are of last week's RMs.

3 sets:
300 m row
10 KB snatch/arm
30 sec rest

Gregory L. Johnson
12-25-2012, 07:18 PM
Saturday 12/15/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Snatch - 80-90% x 1 90
Clean & Jerk - 80-90% x 1 110
Front Squat - 90% (of last week's 2RM) x 1 x 2 135

Dips 5x4

Gregory L. Johnson
12-25-2012, 07:22 PM
Monday 12/17/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 4 of 9

Don't push RMs to absolute max this week; the goal will be to improve next week. Percentages are of RM weight.

Jerk - 3RM; 90% x 3 x 2 115,105#
Push Press - 3RM; 90% x 3 x 2 95,85#
Back Squat - 3RM; 90% x 3 x 4 170,155#
Bent Row - 3RM; 90% x 3 x 2 125,115#

Gregory L. Johnson
12-25-2012, 07:29 PM
Tuesday 12/18/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)


Clean - 3RM; 90% x 3 x 2 105,95#
Power Snatch - 75% x 2 x 3 75#
Clean Pull - 3RM; 90% x 3 x 2 115,105#
Clean Deadlift - 3RM 160

3 sets; no rest:
5 sandbag halfmoons/side
5 box jumps - mid-thigh+

Gregory L. Johnson
12-25-2012, 07:32 PM
Wednesday 12/19/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Snatch Balance - 2RM; 90% x 2 x 2 95,85#
Push Press - 90% (of Mon) x 3 x 3 85#
Back Squat - 90% (of Mon) x 3 x 3 155#
Bent Row - 90% (of Mon) x 3 x 3 125

Gregory L. Johnson
12-25-2012, 07:44 PM
Thursday 12/20/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Snatch - 3RM; 90% x 3 x 2 85,75#
Power Clean - 75% x 2 x 3 95#
Snatch Pull - 3RM; 90% x 3 x 2 105,95#
Snatch Deadlift - 3RM 145#

Gregory L. Johnson
12-25-2012, 07:50 PM
Saturday 12/22/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)


Snatch - heavy single 95#
Clean & Jerk - heavy single 105#
Front Squat - heavy double 160#

Tried to squeeze this one in. I worked out early because we were driving up to Monterey this morning. I also worked out in a fasted state. It was pretty much a disaster. I was hungry and didn't have much energy. This workout sucked. For me evening workouts are best. Afternoons will do but mornings I hopefully will never have to do again. Finished at 10 a.m.

Gregory L. Johnson
12-25-2012, 07:57 PM
Monday 12/24/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 5 of 9

Percentages following RMs is of that RM.

Jerk - 3RM; 90% x 3 x 2 105,95#
Push Press - 3RM; 90% x 3 x 2 95,85#
Back Squat - 3RM; 90% x 3 x 4 175,160#
Bent Row - 3RM; 90% x 3 x 2 135,120

Finished at 9 p.m.

Gregory L. Johnson
12-25-2012, 08:00 PM
Tuesday 12/25/12

Merry Christmas!

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Clean - 3RM; 90% x 3 x 2 110,100#
Power Snatch - 75% x 2 x 3 75#
Clean Pull - 3RM; 90% x 3 x 2 120,110#
Clean Deadlift - 3RM 175#

3 sets; no rest:
15 kb snatch/arm
5 Pull-ups

Finished at 2 p.m. Had to work out early to spend some time with family in the evening.

Gregory L. Johnson
01-01-2013, 05:45 PM
Wednesday 12/26/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Snatch Balance - 2RM; 90% x 2 x 2 105,95#
Push Press - 90% of Monday's RM x 3 x 3 85#
Back Squat - 90% of Monday's RM x 3 x 3 160#
Bent Row - 90% of Monday's RM x 3 x 3 120#

Incline push-ups (12 inches using bumper plates) 5x10

Gregory L. Johnson
01-01-2013, 05:50 PM
Thursday 12/27/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Snatch - 3RM; 90% x 3 x 2 90,80#
Power Clean - 75% x 2 x 3 95#
Snatch Pull - 3RM; 90% x 3 x 3 110,100#
Snatch Deadlift - 3RM 150#

4 sets; no rest:
300 m row
10 1-arm KB push press/side 20#

Gregory L. Johnson
01-01-2013, 05:56 PM
Saturday 12/29/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Snatch - heavy single 100#
Clean & Jerk - heavy single 125#
Front Squat - heavy double 155#

Ab and back work of choice:
Roman chair sit-ups 3x10
Roman chair back extensions 3x10

Gregory L. Johnson
01-01-2013, 07:15 PM
Monday 12/31/12

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 6 of 9

Power Snatch - heavy single; 90% of that x 1 x 2 90,80#
Jerk - heavy single 125#
Back squat - 2RM 180#
Push press - 2RM 95#

Back extensions - 3 x 10
Chin-ups 3x3, 1x5

Oops! I did strict press instead of the push press.

Gregory L. Johnson
01-02-2013, 09:39 AM
Tuesday 1/1/2013

Happy New Year!

Time for some goal setting. Actually I've been working on my goals for 2013 for the last few months and plan my training for the entire year.

Here are some of my athletic goals for 2013


Big Sur International Marathon (BSIM) 5K Mud Run in March
BSIM 10.6 miler in April
Wharf-to-Wharf 10K in July
Climb 2-5 Peaks from June through September
Get back in the climbing gym and Boulder at the V1 level
Snatch 160#
Clean & Jerk 185#
Back Squat 270#
Front Squat 225#


I've already registered for the first two events in March and April. I am looking to add 60# to my snatch and clean & jerk and to do a 1.5x bodyweight back squat.

After I finish the current Stength by Feel cycle I will be implementing some hybrid training that will take me through August. I will discuss this later in more detail but it will include some weightlifting, gym climbing, and some running for a few months and then some hiking + GPP for a few months. In Sepetember I will probably be back to Catalyst Programming utililizing a 4-block Classic cycle to get me through the end of the year.

Gregory L. Johnson
01-02-2013, 07:03 PM
Tuesday 1/1/2013

Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Clean - heavy single; 90% of that x 1 x 2 125,115#
Clean pull - 3RM; 90% of that x 3 x 2 135,125#
Clean block pull (mid-thigh) - 3RM; 90% of that x 3 x 2 125,115#

4 sets; no rest:
1 min jump rope
10 alternating DB push press/side

Gregory L. Johnson
01-17-2013, 08:57 PM
Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 6 of 9 (cont'd)

Wednesday 1/2/13

Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2 115,105
Front squat - heavy double; 90% of that x 2 x 2 155,140
Push press - 90% of Monday x 2 x 3 95
Back extensions - 3 x 10


Thursday 1/3/13

Snatch - heavy single; 90% of that x 1 x 2 90,80
Snatch pull - 3RM; 90% of that x 3 x 2 115,105
Snatch block pull (mid-thigh) - 3RM; 90% of that x 3 x 2 95,85

Sub:
Incline push-ups 5x10


Friday 1/4/13

Rest Day


Saturday 1/5/13

Snatch - heavy single
Clean & Jerk - heavy single
Front squat - heavy single
Ab and back work of choice

Feeling under the weather, no lifts.

Sunday 1/6/13

Rest Day

Gregory L. Johnson
01-17-2013, 09:26 PM
Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 7 of 9

Monday 1/7/13

Snatch - 80% x 1 x 5 85
Snatch Pull - 90% x 3 x 3 95
Clean & Jerk - 80% x 1 x 3 105
Front squat - 80% x 2 x 3 125

Hammer Curls 5 x 10 25


Tuesday 1/8/13

Mid-hang snatch - work up to heaviest double for day 80
Power clean - heavy single 115
Back Squat - Heavy single; 80% of that x 2 x 2 185,150

3 sets; no rest:
10 sandbag shoulder-to-shoulder push press 45
300 m row


Wednesday 1/9/13

Clean & Jerk - 80% x 1 x 5 105
Clean Pull - 90% x 3 x 3 120
Snatch - 80% x 1 x 3 85
Front squat - 80% x 2 x 3 125


Thursday 1/10/13

Mid-hang clean + power jerk - work up to heaviest double for day 105 (I did singles by accident)
Power snatch - heavy single 90
Back Squat - Heavy single; 80% of that x 1 x 4 185,150

3 sets; no rest:
10 kb snatch/arm 20
10 kb press/arm 20


Friday 1/11/13

Rest Day


Saturday 1/12/13

Snatch - heavy single* 95
Clean & jerk - heavy single* 120
Front squat - heavy single 165
Back extensions - 3x10
*If your heavy single is 85% or less, drop down to 75-80% and perform 3 singles.

Pull-ups 5 x 10

Sunday 1/13/13

Rest Day

Gregory L. Johnson
01-27-2013, 03:26 PM
Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 8 of 9

Monday 1/14/13

Power snatch - heavy single; 90% of that x 1 x 1 90,80
Jerk - heavy single 125,115
Back Squat - heavy double 175
Push Press - heavy double 115

Concentration Curls 10-8-6 each arm no rest 25#
Barbell Curls 55# max reps 14

Tuesday 1/15/13

Clean - heavy single; 90% of that x 1 x 2 125,115
Clean Pull - 3RM; 90% of that x 3 x 2 135,120

3 sets; no rest:
10 1-arm KB swings/arm 35
10 KB Rows/arm 35


Wednesday 1/16/13

Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2 115,105
Front Squat - heavy double 165
Push Press - 90% of Mon x 2 x 3 105


Thursday 1/17/13

Snatch - heavy single; 90% of that x 1 x 2 N/A
Snatch Pull - 3RM; 90% of that x 3 x 2 N/A

for 5 min:
30 sec jump rope/30 sec rest

No workout. I only had 4 hours sleep last night.


Friday 1/18/13

Rest Day


Saturday 1/19/13

Snatch - heavy single 100
Clean & Jerk - heavy single 125
Front squat - heavy single 175

Ab and back work of choice:
Good Mornings 5x12 65

Close Grip Chins 5x5



Sunday 1/20/13

Rest Day

Gregory L. Johnson
01-27-2013, 05:52 PM
Strength by Feel Cycle (http://www.catalystathletics.com/workouts/cycle.php?cycleID=38)

Week 9 of 9

Monday 1/21/13

Snatch - 90% x 1 95
Clean & Jerk - 90% x 1 120
Front Squat - 90% x 1 x 2 165

We will be going for max lifts on Saturday, so the workload this week will be very low. Avoid the temptation to throw in more training. If you want to get in more reps of the classic lifts, add more warm-up lifts on your way up to the prescribed weights each day.


Tuesday 1/22/13

Snatch - 60% x 1 x 5 OTM 65
Snatch Pull - 100% (of snatch) x 2 x 3 105
Clean & Jerk - 60% x 1 x 5 OTM 80
Clean Pull - 100% (of clean) x 2 x 3 135



Wednesday 1/23/13

Snatch - 80% x 1 85
Clean & Jerk - 80% x 1 110


Thursday 1/24/13

Snatch - 70% x 1 N/A
Clean & Jerk - 70% x 1 N/A

No workout. I went out to dinner with a couple of friends tonight

Friday 1/25/13

Rest Day


Saturday 1/26/13

Snatch - max 105
Clean & Jerk - max 135 (Cleaned 140 no Jerk)
Back squat - max 200

Rest 10 minutes between lifts, but stay warm.

While generally happy with my results in this cycle I am disappointed in my snatch numbers. However, the cycle did provide me with some much needed work on the Jerk and to build strength in my squats.

Sunday 1/27/13

Rest Day

Gregory L. Johnson
01-27-2013, 07:57 PM
For the next 13 weeks I will be performing the following hybrid program:

Monday - Rest Day
Tuesday - Snatch, Snatch Pull, Front Squat, Push-Ups/Dips
Wednesday - Traversing, Quarter-Mile Repeats
Thursday - Clean & Jerk, Clean Pull, Good Mornings/Back Extensions
Friday - Rest Day
Saturday - Bouldering (long session)
Sunday - Running

I hope to keep all training sessions below 2 hours.

Over three weeks the weightlifting will start with high volume lower intensity and then decreasing volume and increasing intensity over three weeks with a back-off week (think 5-3-1 but with a different loading and rep scheme for the Oly lifts.) and then starting all over.

The running will be linear with a back-off week ever 4 weeks starting a 1 mile run next Sunday and finishing with a 10.6 mile BSIM event at the end April.

The bouldering/traversing will not require skill acquisition. It will require getting back in climbing shape. In the first month I will be working on building volume. In the second month I will be working on strength and in month three I will be working on performance. Again, there will be three week cycles followed by a one week back-off week. In bouldering intensity is primarily measured by grades V0 to V14. With traversing I will also be modifying intensity with time and wearing a weight vest. I will be using the number of hand movements to measure volume.

If I start to feel like I am overtraining then Wednesdays will turn into a rest day.

Gregory L. Johnson
01-30-2013, 10:28 PM
Some stats before starting this new cycle

Max Snatch 105 lbs
Max C&J 135 lbs
Max Back Squat 200 lbs.
Max Front Squat 2x 175 lbs.

Push-ups 36 in 4 minutes
Pull-ups 19 in 4 minutes

Age 50
Height 6' 1/2"
Weight 180 lbs
Body fat 20%


My diet is generally clean and cyclic low carb.

My hydrocortisone dosing of 25 mg (15-5-5) supported my training over the last 5 months with good energy levels and low inflammation.

Gregory L. Johnson
02-03-2013, 08:01 PM
Week 1 of 13


Monday January 28, 2013

Rest


Tuesday January 29, 2013

- Snatch - 75% 3 x 2, 80% 3 x 2, 85% 3 x 1 80,85,90
- Snatch pull – 95% 3 x 4 100
- Front Squat – 65% x 5, 75% x 5, 85% x 5 or more 115,135,150
- Dips 5 x 153,3,3,3,5


Wednesday January 30, 2013

Climb – Traverse (body weight for time and hand movements) 112 for 12 minutes


Treadmill Run – quarter mile repeats 2x 2:58,2:54



Thursday January 31, 2013

- Clean & Jerk - 75% 3 x 2, 80% 3 x 2, 85% 3 x 1 100,108,115
- Clean pull – 95% 3 x 4 120
- Back Squat – 65% x 5, 75% x 5, 85% x 5 or more 130,150,170
- Good Morning 5 x 12 65

Concentration Curls 5x10 25# per arm

Friday February 1, 2013

Rest


Saturday February 2, 2013

Climb – Bouldering – Max hand movements 85 during a 45 minute session

Note: In this first 4 week cycle I am looking to build volume on easy routes. This means less than V0 so very little route climbing. Try V0- routes


Sunday February 3, 2013

Run 1 mile 14:26

Gregory L. Johnson
02-23-2013, 06:36 PM
Week 2 of 13


Monday February 4, 2013

Rest


Tuesday February 5, 2013

- Snatch - 80% 2 x 2, 85% 2 x 2, 90% 2 x 1 85,90,95
- Snatch pull – 100% 2 x 4 105
- Front Squat – 70% x 5, 80% x 5, 90% x 5 or more 125,140,160 No extra reps
- Dips 5 x 3,3,4,4,5
- Roman Chair sit-ups 3 x 10,10,10


Wednesday February 6, 2013

Climb – Traverse (body weight for time and hand movements)
117 for 15 minutes

Treadmill Run – quarter mile repeats 4x
3:02, 3:02, 3:05, 3:17


Thursday February 7, 2013

- Clean & Jerk - 75% 2 x 2, 80% 2 x 2, 85% 2 x 1 100,108,115
- Clean pull – 100% 2 x 4 135
- Back squat – 70% x 5, 80% x 5, 90% x 5 or more 140,160,180
- Good Morning 5 x 10 65
- Barbell Curls 5 x 10 65


Friday February 8, 2013

Rest


Saturday February 9, 2013

Climb – Bouldering – Max hand movements
92 during a 45 minute session.

In this second week I've found route climbing doable and more motivating. So going forward I will be focused on route climbing.


Sunday February 10, 2013

Walked 1 mile 20 minutes
Run 1 mile 15 minutes