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 02-03-2010, 08:49 AM   #1141
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

February 2, 2010
*IF 16 hours*

Sprint day but the torrents of rain turned it into an off day. Today looks like a nice day though.
__________________
"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 02-16-2010, 12:25 PM   #1142
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

February 15, 2010

1. Warmup
DeFranco simple 6
Ido's scap warmup
texas pushup challenge - failed on round 9

2. Strength
military press - 45 x 5, 80 x 5, 95 x 5, 105 x 5, 45 x 10, 45 x 10, 45 x 10, 45 x 10, 45 x 10
neutral grip pull-up- chest to bar - 10sets of 3
(superset with full rest - 1 minute)

highpulley cable curl - 70 x 12, 70 x 12
db curl- far end grip - 20 x 8, 15 x 8
low cable curl - 70 x 8, 50 x 8
plank - 0:30, 0:30
(superset with no rest)

3-point plank - 0:20L/R

3. Energy
farmers walk - w/ trap bar - 225# - 30m's, 30m's, 20 m's, 20m's
tabata kb swings - 62# - 4 rounds

Notes:
-5/3/1 week 1 day 1
-Starting very low and working my way back up, taken the last 1.5 weeks off because my back has been feeling weird since the half-hour DL challenge
-bicep circuit from T-nation article: http://www.tmuscle.com/free_online_a...workout_biceps
-The circuit was pretty hard and the different grip on the DB curls made a big difference
-farmers walk - Eh didn't really get any conditioning out of this my grip was failing before I got anything out of it.
-KB swings - I started loosing my grip by the 3rd round so I called it after the 4th round, my forearms were super pumped from the farmers walks.
__________________
"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 02-16-2010, 12:26 PM   #1143
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Oh and I've resolved to do at least one "core/Abz" exercise every training session due to the bad influences of Derek W. and Derek S. I started out slow with just some regular planks this session.
__________________
"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 02-16-2010, 08:13 PM   #1144
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

Nice work on the abz. I actually noticed that even when with my back feeling a little "off" at times, regular ab work since the injury has seemed to really help with confidence overhead, pulling and squatting. All the important stuff.
__________________
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 02-17-2010, 04:36 AM   #1145
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Yes to all that Derek said... and if I am gonna be chubby at least my belly is gonna be solid Nice press work.
__________________
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 02-19-2010, 06:20 AM   #1146
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

February 18, 2010
bw = 192

1. Warmup
ECWU #1
Ido Portal Scap WU

2. Strength
DL - 45 x 8, 135 x 5, 185 x 3, 215 x 1, 215 x 5, 250 x 5, 285 x 8, 135 x 10, 135 x 10, 135 x 10, 135 x 10
bench press - 45 x 8, 65 x 5, 95 x 3, 130 x 1, 135 x 5, 150 x 5, 170 x 11
(superset after working sets of DL's were done - full rest - 1 minute)

neutral grip cable row - 135 x 8, 135 x 8, 135 x 8 (super slow strict reps)
(1:00 rest)

Pallof press - 40 x 10L/R, 60 x 3L/R(0:10 iso holds), 60 x 3L/R(0:10 iso holds),
(1:00 rest)

band GM - purple JS - 10
band crunch - purple JS - 10, 10
(superset no rest)

Band curl - 60/30 - purple JS - 60, 25
(1:00 rest)

FS - 45 x 5, 45 x 5, 95 x 4


3. Energy
Tabata FS - 95# - 8, 8, 7, 6, 1(fell forward on 2nd rep and quit)


Notes:
-5/3/1 week 1 day 2 - DL and bench since I only had 2 training sessions this week, next week at least 3 sessions.
-DL - these did not feel fantastic, maybe i should have went even lower for my max
-Bench - this felt way better than my press or DL so far, shows perhaps I didn't make my max low enough for the other lifts
-NG cable row - really took these with a moderate weight but slow and making sure I pulled my scaps down and back on each rep
-Pallof Press - ABZ
-band GM + crunch - neh, the band was too light
-band curls - 60 reps in 0:30 - wow this was hard, super biceps pump, I didn't rest enough because my second set I only got 25 reps in 30 seconds
-Tabata FS - UGH, now I remember why it's been 3+ years since I've done this again, during the 4th round I was starting to tip forward and my 5th set on my 2nd rep I dropped the bar. That was enough of that!
__________________
"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 02-19-2010, 09:15 AM   #1147
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default

Hey Allen, what do you think is the best way to program upper body hypertrophy work into 5/3/1?
Kevin Perry is offline   Reply With Quote
Old 02-23-2010, 04:18 AM   #1148
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

February 19 - 21, 2010

Atlanta for the weekend, spent some time in the pool with the kids on Friday and Saturday. Spent some time in the hotel gym "playing" with the kids in the gym just messed around while they messed around nothing serious.
__________________
"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 02-23-2010, 05:48 AM   #1149
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Quote:
Originally Posted by Kevin Perry View Post
Hey Allen, what do you think is the best way to program upper body hypertrophy work into 5/3/1?
Allen and Kevin here is how I do it.

I have been doing upper body hypertrophy that Gant suggested with 5/3/1. On press days I do sets of 12 for bench and on Bench it is sets of 12 for press. That then ends up being my assistance exercises. You can check my log to see how I have been doing 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 02-26-2010, 04:30 AM   #1150
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

February 24, 2010
bw = 194

194??? UGH I'm going the opposite direction of my goals!

February 25, 2010

27 minute NEPA walk

1. warmup
hip flexor stretch - 0:60L/R, 0:60L/R
knee hug - 5L/R
inverted hamstring - 5L/R
Kossack - 5L/R
Lateral squat - 5L/R
Ido scap WU - red IW band - 10 reps all

blue collar fitness KB warmup - 12kg kb - 10 reps each movement

jump rope - 100 singles, 30L/R, 30 singles

2. Energy
KB complex - 24kg KB: 1:30 rest between circuits
2H swing - 10, 10
upright row - 10, 10
goblet squats - 5, 5
row (grabbing by horns of kb) - 10, 12
kb horn curls - 3, 3
crush press - 5, 8
windmill - 6, 6
suitcase DL - 12, 16
t-pushup - 10, 10

ABZ wheel - on knees - 10, 10, 10

Notes:
-At home workout, going to start doing NEPA walks again
-kb complex - Tried following the cues from that t-nation complexes article where you change the reps/weight depending on the movement not necessarily a 10 reps for everything mentality.
__________________
"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 07:23 PM.

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