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 > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 07-13-2007, 01:56 PM   #11
Brandon Enos
Member
 
Join Date: Jun 2007
Location: California
Posts: 171
Default

I have another question too. Over the next few weeks, until fall semester starts, Im going to have a sem-hectic work schedule (any four days during the week for ten hour shifts) so I might have to do a workout at 7 AM one day, anytime I want on the next, and then at eight at night another, etc., I know that Ill have to see how I feel and go from there mainly, but anyone have any ideas how this might create changes in my Fast-5/Paleo diet?
Brandon Enos is offline   Reply With Quote
Old 07-13-2007, 06:12 PM   #12
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Quote:
Originally Posted by Brandon Enos View Post
I have another question too. Over the next few weeks, until fall semester starts, Im going to have a sem-hectic work schedule (any four days during the week for ten hour shifts) so I might have to do a workout at 7 AM one day, anytime I want on the next, and then at eight at night another, etc., I know that Ill have to see how I feel and go from there mainly, but anyone have any ideas how this might create changes in my Fast-5/Paleo diet?
Do you get to know your work schedule the first day of the week or is it handed to you on a day by day basis?

It seems like that might be good for a light feeding/feasting template, for example:

Monday (workday)- workout at 7 AM, work at 9 AM - 7 PM, light feed 3-5 hours, sleep
Tuesday (non workday) - wake up 9 AM, workout 10AM, Heavy feed day 5+ hours), sleep
Wed. (workday) - wake up at 9 AM, workout 10 AM, Heavy feed day 5+ hours, work 8PM - 6 AM, sleep
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 07-13-2007, 07:40 PM   #13
Brandon Enos
Member
 
Join Date: Jun 2007
Location: California
Posts: 171
Default

Its both begining of the week and day-by-day. Since Im not full time, it can change up to 7 o'clock the night before. Annoying, but it does pay good, (compared to my last jobs at least). And the overnight ones wont be a problem, everyone wants them because of the pay bonus, so no one ever gives them up...

Ill give that template a try, worst case scenario, I drop IF for a couple weeks and focus just on Paleo.
Brandon Enos is offline   Reply With Quote
Old 07-14-2007, 06:41 AM   #14
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Quote:
Originally Posted by Brandon Enos View Post
Its both begining of the week and day-by-day. Since Im not full time, it can change up to 7 o'clock the night before. Annoying, but it does pay good, (compared to my last jobs at least). And the overnight ones wont be a problem, everyone wants them because of the pay bonus, so no one ever gives them up...

Ill give that template a try, worst case scenario, I drop IF for a couple weeks and focus just on Paleo.
For some reason I feel like keeping the IF would be easier to do than doing this type of crazy schedule without it. That way you don't start doing the grazing thing due to hunger for a missed meal or something.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 07-14-2007, 12:09 PM   #15
Mark Joseph Limbaga
Member
 
Mark Joseph Limbaga's Avatar
 
Join Date: Oct 2006
Posts: 87
Default

Quote:
Originally Posted by Brandon Enos View Post
I agree with Chris Mike, nice find. Now if we could only get more people to realize it.

Thanks for the article Mark. I had a good idea of how to do the 5x5 from what I read on mikemahler.com, but its good to see information on a program at its source. And I definatly will have to change a few exercises. The bench aggravates my shoulders more than anything else (plus I never have spotters, so Im always scared that Im gonna drop it on myself). And as far as dynamic rows, not even 100% sure what they are, so I think Ill just stick to my pullups and chinups.
You can do dips in place of bench.

For dynamic rows, you can do a youtube search on them
Mark Joseph Limbaga is offline   Reply With Quote
Old 07-14-2007, 12:14 PM   #16
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Quote:
Originally Posted by Allen Yeh View Post
For some reason I feel like keeping the IF would be easier to do than doing this type of crazy schedule without it. That way you don't start doing the grazing thing due to hunger for a missed meal or something.
Yup..Allen's right on here. Focus on simple simple methods..., reduce the number of variables that could screw you up. metcon and density work are going to make you hungry, sprints won't but the temptation to push it into longer session of intervals is def. there. until you are below 20%BF, I wouldn't worry about the strong medicine of stuff like afterburn, timed sets and the CF girls.. etc. just focus on the easy, steady approach....

Paleo diet, IF if you want to......

and strength based progression at least three sessions a week with a squat, a pull and a push.

5x5 has worked for a huge number of people, I thrive on lower reps with higher percentages so I'm partial to lots of singles or sets of 3 or ladders of 1,2,3...all have worked for me while calorie restricted.

if you have to have extra workouts keep them un-programmed and spontaneous....do active stretching, ab work and pullups or skill practice with pet lifts that are fun like bent press or dumbell snatches or whatever floats your boat. do not add in heaps of metcon or "cardio" leave before you get remotely tired and just warmed up. stay fresh for your main workouts.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 07-14-2007, 01:45 PM   #17
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Here's some other stuff to read if you're interested:

http://www.geocities.com/elitemadcow...nts_thread.htm

Part II specifically.
Steven Low is offline   Reply With Quote
Old 07-14-2007, 05:15 PM   #18
Brandon Enos
Member
 
Join Date: Jun 2007
Location: California
Posts: 171
Default

I guess this info brings forth a couple more questions.

I noticed that whenever the 5x5 on a three day schedule is described, Wednesday (or the second day) is always different exercises than the 1st and 3rd days. Is there a specific reason for this?

Also, could and should squats and deadlifts be done on the same day?

Basically, heres what I have now:

Monday, Wednesday, Friday
A-1: (BB) Military Press 5x5
A-2: (BW) Pull-up 5x5
B-1: (BB) Back Squat 5x5
B-2: (BB) Dead Lift 5x5
C-1: Power Wheel Roll Out 3x6
C-2: Hanging Knee Raise 3x10

But depending on the reasoning as to why the different exercises and as to whether or not squats and deads can be done on the same day, I may have to change this.
Brandon Enos is offline   Reply With Quote
Old 07-14-2007, 05:50 PM   #19
-Ross Hunt
Senior Member
 
Join Date: Nov 2006
Posts: 166
Default

JMO, but that still looks like an awful lot.

The traditional set-up seems to be something like this:

Monday + Friday
Back Squat 5x5
Overhead Press 5x5 alternated w/ pull-up 5x5
Power Wheel abs

Wednesday
Deadlift 5x5 or 5x3
Bench Press 5x5 or 5x3 alternated w/ some sort of row 5x5
Hanging knee abs.
-Ross Hunt is offline   Reply With Quote
Old 07-14-2007, 05:55 PM   #20
-Ross Hunt
Senior Member
 
Join Date: Nov 2006
Posts: 166
Default

Or everything Rippetoe says. (work up to a set of 5 on a regular basis, just keep adding weight...)


I've put two guys on his basic plan: Like the 5x5, except you're just working up to a set of 5. It worked fine for one guy while he stuck with it... not so much after he stopped lifting. It's working well for the other guy.

I'd do something like that myself if I didn't have oly stuff to figure into the equation... simple, quick, progressive workouts that don't leave you beat up.
-Ross Hunt 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 03:28 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