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

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 10-19-2008, 04:40 PM   #1
Chris Salvato
Senior Member
 
Join Date: Jul 2008
Location: Colorado Springs, CO
Posts: 562
Default Chris Salvato's Log (Current: Gymnastics Strength)

Well, I am bringing my log into PMenu from www.americanparkour.com ... my original log can be found here:
http://www.americanparkour.com/smf/i...p?topic=7723.0

I have chosen to do this because I feel that I may get more insights here that are more succinct with my goals.

As of late, I get almost no comments on my logs on APK and feel that I may get more of a response/insight here from others who have done programs similar to those I have been experimenting with myself.

Currently, I am 188# at 5'10" with ~14% BF (according to the Omron BF Analyzer).

With that said, I just finished seeing daily linear gains on Rip's SS with the GOMAD diet. I started SS on June 4 and Finished up earlier in October. My squat could have probably progressed for another few weeks but an issue of patellar tendinitis was worsened and some pretty bad hip pain developed when coming out of the hole.

As a result, I have been staying away from squats for a few weeks, and I plan on continuing that until my hip has totally healed. I may stay away longer until the knee heals, as well too.

For the injuries:
Hip - strictly rest
Knee - Ice/Massage 3-4x daily with as much rest as I can

With that in mind, I have put together the following variation of Gant's Hybrid Intermediate program. I feel I understand this the best as I have read PP and understand the weekly linear progression and can implement it very well. Also, I like the idea of MetCons a few days a week...

Below is a chart that shows the program I put together, ignoring squats and focusing on other skills like One Armed Chins (OAC). I plan on executing this plan to work towards achieving MOST of the following goals. The goals in bold are those I plan to achieve with this plan:

36 Inch Vertical
9' Broad Jump
2xBW DL
2xBW Squat
1.25xBW Power Clean
2xBW Pullup
2xBW Dip
1xBW Power Snatch
1xBW Press
175# @ 9% BF
One Armed Chin

One Armed HS
Full ROM HSPU
DH Muscle Up

I realize most of these are long term/on hold, especially with injuries.



That goes as far as training...

Regarding diet, I have been doing mostly paleo, with dairy (still hooked on milk from GOMAD) as well as IF'ing 2-3x a week. I have done 19 hour fasts, but I may fast more frequently with a larger eating window to ease into multi-day fasts.

With all of this said...here is a current list of my PRs:
P. Clean - 215x1
Deadlift - 355x1
Weighted Chin - +100x1
OH Press - 163x1
Bench Press - 225x1
Squat - 300x3
Chris Salvato is offline   Reply With Quote
 


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 12:55 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