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 > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 04-26-2010, 07:26 PM   #21
Mark Fenner
Member
 
Mark Fenner's Avatar
 
Join Date: Dec 2006
Posts: 165
Default

Quote:
Originally Posted by Dave Van Skike View Post
yup. i did back squats and the RDLs for 3 set sof 8

DL then front squats, timed 10 sets of 3.
Man, we think along similar lines. As I read and responded to you ... I was literally thinking "and what if we went 3 of 8 instead of 5 of 10". I love the combination of rep schemes, different movements (but similar!), and twice a weeks. So, here's the kicker, did you feel like you made good progress on it?

Best,
Mark
Mark Fenner is offline   Reply With Quote
Old 04-26-2010, 08:03 PM   #22
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Quote:
Originally Posted by Mark Fenner View Post
Man, we think along similar lines. As I read and responded to you ... I was literally thinking "and what if we went 3 of 8 instead of 5 of 10". I love the combination of rep schemes, different movements (but similar!), and twice a weeks. So, here's the kicker, did you feel like you made good progress on it?

Best,
Mark
yes. i made good progress but the key for me was the rep progressions and the limited focus.

in the future i think i'd drop front squats. and do the 5x10 back squat very light. i've just got terrible leverage for the fsq and so it doesn't really drive my back squat and my pull uses very little leg drive at all.

if you are worried about losing ground on fsq's keep them in the warm up. a really good warm up for me has been 54321 press and 54321 front squat.

press 135x5,155x4,175x3,195x2,205x1 then front sq. 225x5,245x4,275x3,305x2,315x1 then hit an easy triple on the back squat or maybe even a 5'er..then i'm all warmed up and ready to go. hit your three work sets, then rdls. and done.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 04-28-2010, 05:23 AM   #23
matthew brewster
Member
 
Join Date: Sep 2008
Location: uk
Posts: 52
Default

Thank you to everyone who chipped in and helped with my programme.
this has truly proved to be a great place to get advice that is specific to my needs and not just do the wod .

i have decided to give the plan laid out by julius a try and I've read up on linear progression so now I'm all set i think.
This is how I'm planning on laying my week out.

DAY 1
Squat 3x5
Bench 3x5
Pull ups 3x3 I'm really bad at these!

Day 2
Deadlift 1 x 5
weight based metcon 10 mins - magic 50, fran etc

Day 3
rest

Day 4
Squat 3x5
press 3x5
metcon short sprint

Day 5
pull ups - 3 x 3 or some density stuff, 2 on the min for ten mins etc
interval training - rower, sprints etc, ie 10 x 100m 4 x 400m 30 on 30 off etc

Day 6
Power clean 5 x 3
what ever i fancy depending on how i feel- metcon, complexes, nice run in the woods etc

ill be keeping everything in my log so all advice will be much appreciated

many thanks

matt
matthew brewster 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 09:20 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