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 12-01-2008, 11:15 AM   #651
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

December 1, 2008
*14 hour fast*

I forgot my wallet at home, can't go on base, can't get to the gym, D'oh! At home workout here I come.

Played around with Kelley Starret's calf stretching recommendations at work...ouch
http://sanfranciscocrossfit.blogspot...tight-bro.html
__________________
"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 12-01-2008, 02:00 PM   #652
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

What you mean they actually check ID's at the gate... Tomorrow you are going to crush it.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 12-02-2008, 04:41 AM   #653
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Quote:
Originally Posted by Derek Simonds View Post
What you mean they actually check ID's at the gate... Tomorrow you are going to crush it.
I train over at the Bolling AFB fitness center, so they check ID's at the gate and when you go into the gym. I think they'd let me slide at the gym as long it's guys I know working but I know they wouldn't let me on base just because my car has decals. D'oh!

Oh well I took it as an extra rest day, this cold crap is still kicking my butt a week later. Sick on last Wednesday and still struggling a bit. Slept from 8 pm to 6:30am crazy.
__________________
"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 12-03-2008, 09:23 AM   #654
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

December 2, 2008
*no fast*
BW = 191

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener wu - 45 x 1
3 position clean - high to low - 45 x 2, 95 x 1, 145 x 1
front squat - 145 x 3, 195 x 2(slow reps..ugh), 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s
(3.5 - 4 minutes rest)

DB step up - box knee height - 25 x 8L/R, 25 x 8L/R, 25 x 8L/R
(1 minute rest)

glute ham raise - 8, 8, 8
bar rollout - 65 x 10(plates too thin wobbly), 95 x 10, 95 x 10
(superset with full rest - 1 minute)

single leg squat to box - knee height box - 10L/R, 10L/R
(1 minute rest)


3. Energy

Stationary bike @70%MHR 10:00 - BORING

Notes:
-Maximum Strength - phase 2 - lower body day 1 - week 1: high intensity
-front squat - No knee pain, hurt my left arm a bit when I tried to reposition the weight using my arm to push it up, DUMB. It was 5 sets of 4 clusters of 2 reps with 0:10 rest between each cluster, This was rough, I didn't warmup enough so the first 2 sets were slow and not feeling great. You know it's bad when your legs feel sore before you are even done with all your sets.
-db step-up - I haven't done these in a while but my legs felt like jelly after those cluster front squats
-bar rollout - not a fan of this exercise, it wasn't hard, just awkward, I feel like using the ab wheel is harder than this.
-single leg squat to box - my first few reps were more of a thub and up rather than a touch and go, 2nd set felt better.
-The whole workout took almost 1:30 which is a bit long, the cluster sets took a lot out of me.
__________________
"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

Last edited by Allen Yeh : 12-04-2008 at 04:09 AM. Reason: Added heartrate information
Allen Yeh is offline   Reply With Quote
Old 12-04-2008, 03:57 AM   #655
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

That looked nasty. I mean really nasty on the FS's. I don't think I would want to tackle that any time soon.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 12-04-2008, 08:27 AM   #656
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

December 3, 2008
*15 hour fast*
BW = 188.4

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
incline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 4 x 2 x 10s, 175 x 4 x 2 x 10s, 175 x (2,2,2,1)x 10s, 175 x 3 x 2 x 10s, 155 x 4 x 2 x 10s
medium grip pullup - bw x 4, bw x 3, bw x 3, +10#'s x 4 x 2 x 10s, +10#'s x 4 x 2 x 10s, +10#'s x(2,2,2,1)x 10s, +10#'s x(2,2,2,1)x 10s, bw x 4 x 2 x 10s,
(superset with full rest - 1.5-2 minutes rest)

flat DB press - 50 x 8, 50 x 8, 50 x 8
head supported db row - 50 x 8, 50 x 8, 50 x 8
(superset with full rest - 1 minute)

cable backhand - 20 x 12L/R, 20 x 12L/R, 30 x 12L/R
Zottman curl - 20x 12, 20 x 12, 20 x 12
(superset with full rest - 0:30)


3. Energy

10 minutes on stationary bike @ 65%MHR

Notes:
-Maximum Strength - phase 2 - upper body day 1 - week 1: high intensity
-incline bench - Started out too heavy, the clusters definitely kicked my ass here, I took some extra rest after the 3rd set but it wasn't enough
-pullups - Fatiguing
-cable backhand - awkward movement, not sure if I'm executing this properly
__________________
"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 12-04-2008, 10:10 AM   #657
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,672
Default

How are you liking the Eric Cressey warm-up?
Kevin Perry is offline   Reply With Quote
Old 12-04-2008, 10:17 AM   #658
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Quote:
Originally Posted by Kevin Perry View Post
How are you liking the Eric Cressey warm-up?
I like it, the biggest difference from what I was doing before and now is the soft tissue work prior to all the mobility stuff. I like that it's all laid out for me, before this I had gotten kind of aimless with my warmups and would do a few things here and there.
__________________
"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 12-04-2008, 04:19 PM   #659
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

Cressey's stuff is solid. Can't say it enough. One of my favorite T-Nation contributors.

He can get a little caught up in the terminology though. Either way, your work looks more than solid. Good job.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 12-04-2008, 06:26 PM   #660
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Thanks.
__________________
"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
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 07:22 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