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 09-13-2009, 03:58 PM   #11
Allen Yeh
Senior Member
Allen Yeh's Avatar
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245

September 13, 2009

1. Warmup
500m row - 2:06
CA Standard WU
clams - 10L/R
wall slides - 12

2. Strength
Burgener WU - 45 x 1
FS (speed @60% of 1RM) - 45 x 8, 95 x 5, 145 x 3, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2
(rest 0:45)

1-legged DB RDL - 20 x 10L/R, 25 x 10L/R, 30 x 10L/R
incline db press - 60 x 8, 70 x 8, 70 x 8
(superset with full rest - 0:30)

head supported DB row - 50 x 11, 60 x 8, 60 x 8, 60 x 6
military press + lockouts - 95 x 8+0, 95 x 5+8, 95 x 6+8
(superset with full rest - 0:30)

isometric Pallof press - 60 x 0:30L/R, 60 x 0:30L/R, 60 x 0:30L/R
rope pressdown - 70 x 10, 80 x 10, 80 x 10
cable curl - 70 x 10, 80 x 10, 80 x 10
(superset with no rest)

3. Energy
6:00 VFF run in grass
6:30 VFF walk
4 x 100m strides on the minute w/VFF's
6:30 VFF walk

-Doing the Eric Cressey Off-Season regular guy workout, since my weightlifting options are currently limited at home in SC, I'm going to stop 5/3/1 for now until I find a gym or something. Right now when I go up to DC I'll be trying to do all strengthn stuff.
-I didn't know where the print off for the day was and the only thing I got right was the FS and 1-leg DB RDL, the incline DB was supposed to be sets of 6 and alternating. The row was supposed to be a chest supported row, and there was no military press today.
-VFF running - I haven't run much at all since I returned from MPBOLC back and this was harder than it should have been! UGH, I need to start running on a regular basis again.
"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

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

BB 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 05:18 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

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

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

Submit Your Question

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
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator