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Old 03-17-2011, 08:11 AM   #451
Emily Mattes
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Join Date: Jul 2008
Posts: 727
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I need to get my press up. I am ruminating on how to do this. Some of these workouts were done at my university's gym, it is not as terrible as one would think (chalk is allowed, bumper plates exist) but it reminds me that my perspective of what is strong is way out of whack.

------------------------

2011.03.13
Carrying a child around the zoo

-------------------------

2011.03.14
ME LOWER
Seated band adductors: Black x 12, Yellow x 15 x 2
Band GM: Orange x 12, Thick blue x 12 x 2
18'' DL ME: 135#x5, 155#x5, 185#x5, 205#x5, 225#x5, 245#x3, 265#x2, 285#(f)x1x3
18'' DL drop sets: 225#x9, 185#x12, 135#x15
Atlas stone work, to 45-46'': 165#x3x4
Hip thrusts: 45#x10, 55#x10, 45kg x 10 x 2
RH: 100#x10, 200#x10x2

--------

2011.03.15
ME LOWER (continued!)
SLDL: 90#x10, 175#x10, 185#x10
Deficit DL (1''?): 135#x10x5
Standing hip flexor curl things I don't know: 30#x10, 60#x10, 65#x4 + 60#x8

Conditioning
3x
10 fingertip burpees
15 DB swings, 50#

then
10 fingertip pushups (solely for ego-stroking)
Planks: 45# x 0:30 x 2, 45# x 0:20

-------------------

2011.03.16
ME UPPER
Press: 20x5, 30x5, 35x5, 40x3, 45, 48, 50(f)
Bench: 65#x6, 125#x6, 135#x(3+f), 130#x(3+f)
Rows: 35x8, 65x8 -- hamstrings too fatigued to do these
Hyperextension rows: 25#x8, 95#x8x2
Tricep pushdowns: 30#x8, 60#x8x2
Lat pulldowns: 70#x8, 130#x8x2
Biceps: 20#x6, 35#x6x2
Cl: 45x3, 50x2, 55x2, 60x2, 65x2x2
Cl + FS: 65x2x2
Paloff presses: Black x 15, Orange x 15, Purple x 15 x 2

------------------

2011.03.17
DE LOWER
Band box squats: Black x 12, Yellow x 12, Orange x 12
1-leg DL: BW x 12, 16kg x 12 x 2
Box squat DE, chains: 30kg+40#c x 2 x 12
DL DE, bands: 50kg + 2 loops of purple x 1 x 10
PSn: 35x4, 45x3, 50x2, [52x1x5, 55x1x2, 57, 58, 60, 62(full)x1x2] <-- 0:45-1:00 between each single
18'' DL: 135#x10, 235#x6x2
18'' DL drop sets: 200#x11, 160#x10, 135#x a lot <-- lower back is giving out before my legs are, think I'm doing these wrong
1-leg ham curls: 20#x10, 30#x8
Band ham curls: Orange x 15 x 3
RH: 90#x15, 160#x15x2
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Old 03-20-2011, 01:59 PM   #452
Emily Mattes
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Contest sim day yesterday. PR'd my deadlift and flipped the tire all five flips in a row, no help needed to flip it to the good side first. Still couldn't get the 215# stone but I think I'll be able to get the 170#-180# before it. If there's only one event I can't finish and it's the 200# stone I'm OK with that.

Did flat-footed squats for the first time ever since I got heeled shoes. I know heeled shoes increase quad dominance in the squat but the difference was pretty ridiculous. Definitely switching to these for a while. Have avoided them up until now because I could never get down very far without collapsing over and losing it in the hole. Thought this was solely due to poor ankle flexibility, but in retrospect my inability to sit back due to no hammies probably didn't help. I'm happy that these squats aren't that much worse than my heeled squats, only about 10kg worse for a set of 5.

It's fascinating how one immobility or dysfunction can be traced all kinds of problems up and down the kinetic chain that you might never consciously connect. A lifter I know is getting surgery done on his hip for FAI and while doing research found basically every problem and pain he's been dealing with is clinically linked to this impingement. I think there is nothing as satisfying as diagnosing a major weakness and seeing improvement when addressed. It is so much easier to make progress when your limitations are specific rather than general.

2011.03.19
STRONGMAN/OLY
Prowler pull: 475#x50' <-- even easier than last week
DL for reps in 60s: 250#x7
Axle C&P for reps in 60s: 100#x8
Tire flip/keg carry medley: 450#/150# x 5 flips/50'
Stone loading: 165#x3 + 215#(f)x1x3 + 165#x4
Sn: 35x4, 40x2, 45x2, 52x2, 55, 58, 55x2x5
C&J: 45x3, 52x2, 60x2, 68x2
Cl PTK + pull: 68x(2+1)x2x3
BS (flat-foot): 40x5, 50x5, 60x5, 70x5, 75x5x3
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Old 03-20-2011, 05:17 PM   #453
Per Karlsson
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Join Date: Feb 2011
Posts: 46
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Quote:
Originally Posted by Emily Mattes View Post
I need to get my press up. I am ruminating on how to do this.
Hi Emily,
I tried the Pavel bear routine to regain some strength. Worked pretty well. You do 1x5 and then a set of 90% of starting weight and then as many sets as you can at 80% (no more then 20)

EDIT: I think the routine is for 12 workout
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Old 03-24-2011, 08:37 AM   #454
Emily Mattes
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Posts: 727
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Thanks Per, I'll check that out.

I'm changing my DE upper to a regular upper training day, I don't think the DE is helping all that much. Did Monday's workout at the university gym. What a hoot!

2011.03.20
REST

---------------------

2011.03.21
UPPER
HCl pull + HHCl: 95#x(2+1)x2x2
HHCl: 110#x3, 120#x3, 135#x3, 145#x2x2
OHP: 45#x5, 65#x5, 95#x5, 80#x5x3, 85#x4
Kroc rows: 25#x15, 45#x15,12,12
Bicep curls: 15#x10, 25#x10x2
Rolling tricep extension: 12.5#x12, 20#x10x2
Close-grip bench: 45#x10, 95#x6, 115#x6x2
Close-grip bench drop sets: 75#x12, 65#x10, 55#x10
Wide-grip assisted pull-ups: 95#x10, 35#x6, 45#x6, 60#x8

Conditioning
AMRAP in 12 min of:
10 DB thrusters (25#/hand rounds 1&2, 15#/hand all rounds after)
5 burpees

---------------

2011.03.22
REST

-----------------

2011.03.23
ME LOWER
GM: 40x5, 50x5, 55x4, 60x3, 65x3, 70x3, 75x3, 80x3, 65x7, 55x10, 40x13
BS (flat): 40x8x2, 60x6, 65x6, 75x6, 60x6
18'' DL: 135#x10, 245#x6, 255#x6, 225#x6
SLDL: 45x10, 85x10, 85x5
SLDL (changed form, harder!): 70x10x2
Atlas stone work--jumping with stone: 165#x3x4
RH: 100#x10, 200#x10x2
Hip flexor standing pullovers: 50#x12, 90#x10, 80#x10
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Old 03-24-2011, 06:38 PM   #455
Emily Mattes
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Join Date: Jul 2008
Posts: 727
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Working out at my university gym saves time AND produces awesome gym stories. At Iron Sport, I am someone who deadlifts a minimum of 300# less than everybody and spends what everyone thinks is an inordinate amount of time on her hamstrings. At my university, I feel like I'm a magical swolebeast capable of insane feats of strength. So far the past two times I've worked out there I've heard dudes nearby despairing to their workout partners about their lifts being less than mine and today during my power jerks some guy yelled across the gym: "That's a GIRL?! Yeah, I see you working it!"

It's all pretty amusing. It's a good thing I have ISG to keep everything in perspective.

2011.03.24
ME UPPER (@ university gym)
ME PJerk: 95#x4, 110#x3, 120#x3, 135#x2, 145#2, 155#, 165#, 170#(f), 170#, 175#(f)x1x2, 155#x2, 135#x3
Cl pulls (P@K): 115#x4, 135#x3, 155#x3, 175#x3, 185#x, 205#x3x3
Muscle Cl: 45#x5, 55#x5, 65#x5x2, 55#x5
Bicep curls: 20#x6, 35#x6, 40#x6
Barbell rows: 115#x8, 175#x6x2 | Drop: 140#x11, 115#x10, 85#x15 (standing, lower back shitting out)
Bench: 65#x6, 125#x6, 125#x4 | Drop: 100#x8, 80#x8, 60#x11 <-- have no idea why bench has been crap past couple weeks
Tricep pushdowns: 30#x10, 50#x4+40#x4, 45#x8+50#x3
Lat pulldowns: 35#x10, 42.5#x3+50#x5, 50#x8

Conditioning
5x
400m sprint row
2:00 rest
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Old 04-03-2011, 06:35 PM   #456
Emily Mattes
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Deload week before the comp did not go so great, poor sleeping and eating schedule due to school demands and would've liked one more workout. However, I felt good the day of the comp so in the end it didn't matter!

------------------------

2011.03.25
RECOVERY WORK
BS (flat): 95#x6, 135#x6x3, 165#x6
Some rows on the landmine (I think with 70#?)
Assisted pull-ups: 70#x8x3
Standing one-legged ham curls: Practiced flexing, negative with 10-15#

Rowing: 30 minutes
Just steady state recovery, trying to hold an even pace and taking it pretty slow and easy. Went a little over 6000m.

------------------

2011.03.26
STRONGMAN - DELOAD
Sled pull: 400#x70'x3
Tire flips: 450#x1, 250#x8x2
DL: 135#x5, 185#x5, 205#x3
Axle C&P: 100#x3x3
Axle rows: 100#x5x3
1-leg RH: 90# x 10/side x 2

---------------------

2011.03.27
REST

---------------

2011.03.28
DE LOWER - deload - @ university gym
HHCl: 95#x3, 110#x3, 125#x3, 135#x1x3
DE Box Sq: 120#x2x12
DE DL: 165#x1x10
SLDL off platform: 65# DB x 10 x 3

---------------

2011.03.29-04.01
REST
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Old 04-03-2011, 06:42 PM   #457
Emily Mattes
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Join Date: Jul 2008
Posts: 727
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COMPETITION DAY!

Got third place out of five. I'm OK with this, because the two women who took first and second were truly beastly, one being my beastly training partner who did 20 reps of 250# in 60s, and could probably have pulled more but decided to save energy (the second place woman got 19).

Here are event rundowns. I have videos for some of them. I switched to shorts after the deadlift with the hope I could blind my competitors with my paleness. Unfortunately I was never able to catch the light quite right.

EVENT 1 - DEADLIFT FOR REPS
250# deadlift for max reps in 60s: 11
This is a huge PR, I think my prior max was 5 or 6. Part of it was I stopped giving a shit about form and pulled it any way I could. This was a lot better than I expected, though I still took fourth.

EVENT 2 - TRUCK PULL - VIDEO
Truck pull for 50'. Took third. I think my time was 55s or something--I know there was a 60s cap.

The pulling me and my training partner did with the Prowler and sled really paid off. By the end of our training, both of these felt about as hard to get started as the truck, were a lot harder to keep going (since Prowlers don't roll), and we didn't have the benefit of the rope. Next time I need to look up and keep my hips lower.

EVENT 3 - AXLE CLEAN AND PRESS FOR REPS - VIDEO
100" axle C&P for reps in 60s. Got counted for 7.

I was put out by the judging in this event, but it would not have changed the placing. Next time I'll remember to double-check proper form with the judges before I start the event (and will chill out more if I disagree with judging).

EVENT 4 - TIRE FLIP/KEG CARRY - VIDEO
5 450# tire flips followed by 50' 150# keg carry for time. Got third (53 seconds?).

The tire was a lot easier than expected. The keg carry, the only other event besides the axle that I was 100% confident about, did not go so well. I booked it but then tripped and dropped the keg. Lost a lot of time. The other competitors said if I hadn't dropped it I probably would've won. Camera ran out of space after the tire flip so my totally awesome clarking was not caught.

Luckily no bicep tears among the women--two men ripped their biceps on the bigger tires, at which point the organizers switched the heavyweight event over to carrying three kegs 50' each for time.


EVENT 5 - STONE LOADING - VIDEO
Loading 105#, 118#, 150#, 170# stone to 45'' platform for time. Got second (22 seconds).

The platform seemed slightly higher than in training (like 45-46'' instead of 44''), but the stones were ridiculously lighter. We came in expecting 100-150-170-200. The smallest stone at my gym is 165# and I'd been wrestling with the 215#, so the weight of the stones were not a problem. I got slightly stuck on the last stone because I attempted to haul it up like I did the first three where a little more finesse was needed.

-----------

All in all, a good experience! There was no head-case problems and I'm already planning on ways to improve and excited to do another competition. I won't lie, I don't know if I've ever felt that way about Oly. However, I've been doing a lot of work on my head-case-in-competition issues, so it's possible it wouldn't be as much of a problem. In the future, my #1 goal will be to get more aggressive straight out of the gate--I didn't have the confidence in myself to attack the weights initially as much as I should have.

I have absolutely no complaints about my training. It left me well-prepared, maybe even over-prepared. I'm actually more physically tired after normal Strongman Saturdays than I am right now, though as soon as the competition was over I started to crash due to all my nervous energy draining off. It's now the day after and I'm feeling good, so I'll jump right back into normal training tomorrow.
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Old 04-25-2011, 09:19 AM   #458
Emily Mattes
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Join Date: Jul 2008
Posts: 727
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Haven't been managing my time great and missing workouts as a result. No more!

2011.04.06
Band side-to-side walks: Black x 12, Orange x 12 x 2
1-leg ham curls, slow reps: 10#x10, 30#x10, 35#x10
DL: 135#x5, 185#x5, 215#x5, 245#x2, 275#, 295#(f)
BS: 40x6, 75x6x3
Hip thrusts: 30x10, 50x8x2 | Drop sets: 40x a lot, 33 x a lot, 25 x a lot
RH: 100#x10, 200#x10, 210#x10
Standing hip flexor curls: 50#x10, 80#x10x2

--------------------

2011.04.09-11
Sandy!

2011.04.12
ME LOWER (restarting cycle!) - At University Gym
ME Sumo: 115#x5, 135#x5, 165#x5, 185#x5, 205#x5, 225#x3, 235#x2, 245#, 255#(f)x1x2 | Drop: 205#x8, 165#x10, 125#x15
BS (flat): 95#x6x2, 155#x6, 175#x6, 185#x6
GM: 65#x10, 135#x8, 115#x8x2 (dropped weight to focus on squeezing hams)
Pull-throughs (cable): 42.5#x10, 65#x10x2
Standing ham curls: 10#x10, 20#x10, a lot of sets with 0# and 5# focusing on squeezing hams and going slowly and all of that nonsense

------------

2011.04.13
ME UPPER - at university gym
Sn: 85#x4, 95#x3, 110#x3, 115#x3, 120#, 125#, 130xfx a lot, 130# <-- snatches are a lot harder on the not-Olympic bars at this gym
ME close grip bench: 45#x6, 65#x6, 85#x5, 100#x3, 105#x3, 110#x3, 115#x3, 120#x3
Press: 45#x6, 65#x6, 75#x4x3
Pendalay rows (stricter): 45#x6, 65#x6, 85#x6, 105#x6, 115#x6
Tricep pushdowns: 20#x10, 50#x10, 42.5#x10 (stricter)
Lat pulldowns: 35#x10, 50#x10, 60#x4+50#x4
Bicep curls: 20#x10, 35#x8, 35#x6

---------

2011.04.14
DE LOWER
Band squats: Purple x 10, Orange x 10 x 2
1-legged DL: 20#x10, 40#x10x2
Box squat DE, chains: 40kg+60#c x 2 x 7, 75#+60#c x 2 x 5
DL DE, bands: 50kg+2 purple loops x 1 x 10
1-legged ham curls: A lot at 10-30#, 40#x8
GM: 45#x8, 65#x8, 115#x8, 125#x8, 95#x10
Hip thrusts: 20x10, 55x10x2 | Drop: 45x17, 35x17, 25x21
Atlas stone jumps: 165#x3x3
Atlas stone to 47.5'' platform: 165#x3, 165#x(2+f)
RH: 90#x15, 170#x15, 175#x15

Conditioning (this fucking sucked)
3x
Walking GM w/SSB, 24 steps (done at normal speed)
Sled drag sprints (more like slogs): 225# x 150'

----------------------

2011.04.15
REST

-----------

2011.04.16
STRONGMAN/OLY
1-legged ham curls: 10#x10, 20#x10, 30#x10
Band hip thrusts: Purple x 10 x 3
12'' Log C&P each rep, 90s: 110#x8
18'' DL ME: 145#x6, 195#x5, 215#x5, 235#x5, 245#x3, 255#, 265#, 280#, 295#, 310#, 315#
Farmer's walk: 110# x 80'
Mock throws w/KB: 12kg x 5, 16kgx5, 28kgx3, 28kg x 2 x 3, 12kg x 2
Sn: 35x4, 45x2, 50x2, 55x2, 58x2, 61x2
C&J: 45x3, 53x2, 60x2, 64x2, 68x2, 70x(1+f+1), 73x(1 + fx5)
1-arm seated rope rows: 70# x 15/side, 80# x 15/side x 2
BS: 40x5, 50x5, 60x5, 70x3, 80x2, 90, 95(f), 55x5x2, 55x10
Walking GM: 65# x 50 steps

----------------

2011.04.17-22
bleah

2011.04.23
Ham curls, seated hip adductions, hip thrusts
HHSn (some power): 35x4, 40x3, 45x3x3, 50x2, 45x3
Sn PTK + PSn: 45x(2+1)x2, 50x(2+1)x2x2
HHCl&J: 50x3, 55x3, 60x2x3
Sn Balance: 35x4, 45x4, 55x3x2, 55x(2+f+1) <-- have not done these for like a year, wow I am weak in them.
BS: 50x6, 60x6, 70x6, 80x3x5, 50x10x2, 68x20, 68x15, 68x10, 68x5
DB ham curls (supersetting w/high-rep BS): 30#x20, 40#x20x3

-------------------

2011.04.24
Ham curls, glute activation stuff
ME 12'' log C&P: worked up to 140#x1 (think that's a PR from the floor)
ME 18'' DL (doubles): 135#x5, 185#x5, 205#x5, 225#x3, 245#x2, 265#x2, 285#x2, 300#x2
Practiced throws for height: Have no idea on heights, used 12kg KB. This is a lot harder than I thought it would be and my throws go to a little over 10' (i.e. terrible).
Seated hand-over-hand sled pull: 300#x80-90'x2
Farmer's walk/Sled pull: 100#/345# x 60'/60'
Sled pull: 300#x60'
2'' axle RDLs: 90#x10x2, 90#x7x2, 90#x8
Wide plate pinches w/ 2x2.5# plates, clamp pinches
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