Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 04-09-2011, 03:03 PM   #1
Jeff Giliam
New Member
 
Join Date: Mar 2011
Posts: 37
Default Jeff's Lifting Log

Now that I've finally broken down and registered, I suppose this is the next logical step.

A brief history. For the past 5 years or so I have been plagued by a constantly recurring pattern. I get back into lifting, in one form or another, my strength comes back fairly quickly, and just when I begin to set minor PR's, I injure myself in some way.

Recently I came to notice that nearly all of these injuries have been to the left side of my body. I also noticed that the flexibility in my left ankle was significantly less than that of my right. This led me to recall that about 8 years ago I sprained and broke my ankle and never properly rehab'd it.

With this new insight, I went to a sport chiropractor has been working with me for the past 3 weeks now. Progress has been slow but noticeable. With his help, I can hopefully stave off injury for long enough to get some ankle ROM and make some actual strength gains.
Jeff Giliam is offline   Reply With Quote
Old 04-09-2011, 03:11 PM   #2
Jeff Giliam
New Member
 
Join Date: Mar 2011
Posts: 37
Default

A week ago, I received Greg's book and have been carefully going through it. It was a fantastic investment on my part and I'm terrifically excited to implement so many of the thoughtful insights which the book provides.

Given my sporadic strength training history, I have decided to follow the beginners program listed in the book. Hopefully, the relatively low volume will allow me set apart enough time to really work on my mobility as well as properly recover and avoid re-injuring myself.
Jeff Giliam is offline   Reply With Quote
Old 04-09-2011, 03:32 PM   #3
Jeff Giliam
New Member
 
Join Date: Mar 2011
Posts: 37
Default

Friday 4/8/11

Snatch Balance 135# x 3 x 3
http://www.youtube.com/watch?v=3FIY6ab-UHQ
I really tried to work on maintaining a vertical torso, which met with limited success. I was also trying to stay conscious of my footwork, which I'm not unhappy with.

Back Squat 240# x 3 x 5
This was the first time I've gone moderately heavy (80%) since I pulled a muscle in the lower left side of my back 4 weeks ago. The weight felt about right and the back felt great. I focused on spreading my thighs so as to make room for my hips and minimize the butt wink. I also worked on bouncing out of the bottom.

Snatch pull 155# x 3 x 5
Still getting used to the adjustments I've been trying to implement in my starting position. I focused on spreading the knees, activating the hip flexors and crushing a pencil between my shoulder blades.

Did some macebell swings for shoulder mobility and spinal stability as well as a little bit of plank work. I finished with 2 minutes holds on each side in pigeon pose and the squatting soleus stretch.

I was a little nervous going into this with my left knee feeling stiff and unstable, but I followed my doctors orders and pushed it a bit. I'm glad I did, for my knee felt noticeably better afterwards.
Jeff Giliam is offline   Reply With Quote
Old 04-11-2011, 06:30 PM   #4
Jeff Giliam
New Member
 
Join Date: Mar 2011
Posts: 37
Default

Felt pretty strong today after resting most of last week. Due to time constraints, however, I had to skip snatches.

C&J: Worked up to 235# which felt pretty solid. Probably could've matched or topped my 240# PR, but figured there'd be plenty of time for that in the weeks to come. Backed down to 200# for three reps. The third one felt really solid in form.

Pullups: 8,8,6.

Then spent 2 minutes stretching each leg in the spiderman lunge and hit the hip flexors with the shin against the wall for 2 min. each.

Overall, my lower back and left knee felt pretty strong, which is a welcomed change.
Jeff Giliam is offline   Reply With Quote
Old 04-12-2011, 04:21 PM   #5
Jeff Giliam
New Member
 
Join Date: Mar 2011
Posts: 37
Default

BS: 245# x 3 x 5. Felt strong. I need to get someone to record me to make sure that I'm not losing my lower back arch when I go into the bounce.

Sn DL: 190# x 3 x 5. Pretty rough after those squats. Felt a little light headed at the end of each set. I definitely need to record these to make sure I'm hitting the right positions on the way up.

Push Press: 145# x 5 x 5. Felt solid. Taxing but didn't feel any struggle.

Spent 2 minutes stretching out each soleus as well as 2 min. on each leg in the pigeon pose.
Jeff Giliam is offline   Reply With Quote
Old 04-14-2011, 03:15 PM   #6
Jeff Giliam
New Member
 
Join Date: Mar 2011
Posts: 37
Default

Good day today.

Snatch: 185# PR, then 155# x 3. Form on PR was shit, but the 155's looked decent by comparison.

C&J: 245# PR, then 205# x 3. Again, form on PR was shit, but I'll count it.

Pull-ups: 3 x 8.

Then 2 min. stretch each side of spiderman hold and wall-flexor stretch.
Jeff Giliam is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 10:06 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator