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 10-27-2010, 09:34 AM   #1
henry whitaker
New Member
Join Date: Jul 2008
Posts: 30
Default Hank's workout log

I am starting this log after lurking here for a while. I did straight CrossFit for a few years and then switched to Gant's hybrid programming for a while. I have bought into the idea that there is a need to have more of structure in your strength program, and that CrossFit-style random, MetCon-beat-down programming doesn't make a whole lot of sense. So I have been playing around with 5/3/1-based programming and a linear SS-style strength progression for the past 9 months or so. I would like eventually to put some more focus on the oly lifts, but right now I feel like priority one needs to be to improve static strength, particularly in the squat, which unfortunately has gone nowhere in the past year or so. I also have a need for a little conditioning to support sports I am doing right now. So my current template looks roughly like this:

M: Press 5/3/1, dips, pull-ups

T: Power clean, squat 5/3/1, conditioning.

W: Bench 5/3/1, db row, pull-ups

Th: Deadlift 5/3/1, good mornings, conditioning.


Press 5's week: 100# x 5, #120 x 5, #130 x 9. Maybe should have started lighter.

Dips: BW x 10 x 5.

Pull downs: 60 # x 8 x 4. Don't laugh. I am trying something new to assist pull ups based on this article: http://www.t-nation.com/testosterone...ll-up-strength


PC: doubles: 80 kg, 100, 110. Then three more singles at 110. Felt strong.

Squat 5's week: 180# x 5, 220 x 5, 245 x 9. Wanted at least 10 here. Oh well.

Conditioning: 6 basketball-court suicides x 5.
henry whitaker 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 09:11 AM.

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