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 03-21-2012, 05:40 AM   #1471
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

3/21/2012
Morning:
5:00 elliptical, 2:00 handbike
Diesel Crew upper body WU #1

A1. machine flye - 70 x 15, 9 x 12, 110 x 10, 130 x 6, 150 x 6+2+2+2
A2. DB pullover - 25 x 15, 30 x 6, 35 x 6, 40 x 6, 45 x 6, 50 x 6, 55 x 6+2+2+2

B1. hammer strength incline press - 25 x 6, 35 x 6, 45 x6, 55 x 6, 65 x 6+2+2+2
B2. 1-arm barbell row - bar x 6, 25 x 6, 35 x 6, 45 x 6, 55 x 6+2+2+2

C1. seated DB OH press - 20 x 6, 30 x 6, 40 x 6+2+2+2
C2. lat pulldown - light - 120 x 10, 120 x 8

rope press down - 50 x 20, 60 x 20, 60 x 15

farmers walk with trap bar - Fat Gripz - 90 on bar - ~20m, 20m, 20m
no fat gripz - 30m

Thoughts: Nice upper body day, sometimes these clusters just seem too easy even though the set of 6 right before the cluster is tough, the pullovers is subbing for a heavy horizontal pull and the flyes is just to warm my chest up, after that pec minor strain last year I'm taking no chances. That strain knocked me out for a almost 2 months for pressing.

I've been reading a lot of Charles Poliquin's stuff lately on FB and after this training cycle I might test myself to see if my upper body is structurally balanced (according to him).


PM: Nada
__________________
"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 03-26-2012, 05:32 AM   #1472
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

3/22/2012
25:00 walk

3/23/2012
23:00 walk

3/24/2012
BW = 191 @ YMCA
warmup - 1:15 jump rope + Eric Cressey WU#1

A1 - back squat - 45 x 8, 95 x 5, 145 x 3, 195 x 10, 205 x 8, 205 x 6, 205 x 5, 205 x 6 = 35 total reps
A2 - hammer strength row - NG - 25 x 8, 50 x 6, 70 x 3, 90 x 10, 90 x 10, 95 x 8, 95 x 7 = 35 total reps
A3 - seated OH DB press - 20 x 8, 25 x 3, 45 x 6, 45 x 6, 45 x 5, 45 x 8 = 25 total reps
A4 - chest to bar pullup - 4, 3, 3, 3, 3, 3, 3, 3, 2 = 20 total reps
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Dynamic interrupt:
50 seconds of burpees
50 seconds of jump rope
50 seconds of striders

B1 - Bulgarian Goat Belly Swing - 55 x 9, 55 x 9, 55 x 9, 55 x 8 = 35 total reps
B2 - floor DB press - NG - 50 x 11, 50 x 9, 50 x 9, 50 x 10 = 39 total reps
B3 - face pull - 12.5 x 9, 32.5 x 12, 32.5 x 10, 32.5 x 11
B4 - goblet side lunge - 50 x 3L/R, 50 x 3L/R, 50 x 6L/R, 50 x 3L/R = 15 total reps per leg
B5 - goblet reverse lunge - 50 x 3L/R, 50 x 3L/R, 50 x 2L/R, 50 x 3L/R, 50 x 4L/R = 15 total reps per leg
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Thoughts:
Based template on this article http://www.t-nation.com/free_online_...tay_strong&cr=
Combination of Chad Waterbury total reps idea with heavy circuit training basically- picked different rep ranges for different exercises and a load heavy enough, so for a total of 35 reps your load should be 7-9 reps on your first set or go heavier...etc
- back squat - trying to retool my back squat, combination of not enough attention to it plus some bad habits over the last few years, really worked on keeping toes more forward, tracking knees over my toes and good hip extension at the top so i went on the higher rep range here, worked on keeping tight bringing the bar out of the rack

3/25/2012
25:00 walk
__________________
"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 03-27-2012, 03:42 AM   #1473
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

3/26/2012
AM - 25:00 walk

PM
TRX warmup

A1. Balanced Lunge - 10, 10, 10, 10
A2. leg curl - 10, 10, 10, 10
(1:00 between superset)

B1. TRX pushup - 12, 12, 12, 12
B2. TRX Low Row - 8, 8, 8, 8
(1:00 between superset)

C1. fallout - 8, 10, 8, 8
C2. curl - 10, 8, 10, 10
C3. tricep extension - 10, 8, 10, 10
C4. shoulder rear flye - 8, 10, 8, 8

D1. 1-leg squat - 6L/R
D2. pike - 8
D3. hip abduction - 10
D4. bicycle - 20
__________________
"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 03-27-2012, 08:17 AM   #1474
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Were the leg curlz with the TRX also? I have thought about buying one for my trips. What are your thoughts on 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 03-27-2012, 09:20 AM   #1475
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Quote:
Originally Posted by Derek Simonds View Post
Were the leg curlz with the TRX also? I have thought about buying one for my trips. What are your thoughts on it?
Yes, all things yesterday were with the TRX. I actually got mine for free this past deployment, the people living in the tent before I got there ended up leaving it hooked up to one of the poles! Crazy right?

To your question, I'm not sure I would have spent $200+ on it but it is a nice alternative to the weights and the sprints and the traditional lifting/conditioning.

This past year I've only ever used it as an accessory to whatever else I was doing i.e. a conditioning day or an active recovery day. I've used it for certain exercises during my training or as a finisher. Mine didn't come with a manual so I'm not sure how they setup things for like a weekly workout. I had to do a lot of google searches and youtube watching to even figure out how to use it for the stuff I used it for.

Pros:
-Portable, folds down very compactly
-easy to adjust resistance by altering body position
-Good just to take a break from the norm
-I really like it for ab stuff i.e. fallouts are simliar to using the ab wheel but I think using the TRX is harder
-good if you had setup in the home gym for certain exercises like 1-leg squats, face pulls, Y's/T's

Cons:
-Kind of pricey
-Not a fan of the having to adjust the straps up and down when doing a circuit, meaning, your straps are supposed to set at certain heights for certain movements. I either try to pick movements that are all at the same height OR just do them with the same height anyway and work around the difference. lying hamstring curls your are suppose to set the straps at mid-calf height, while a low row (inv. row) it's supposed to be fully shortened.
-Some exercises seem contrived, like they try so hard to be different or incorporate the TRX into something, I saw something the other day called the TRX Burpee, the first thought that popped into my head is...WHY?
-I don't like having to adjust from 1-handle exercises to 2 handle exercises. Online I've seen some exercise pairings that to me waste a lot of time messing with that. I always group all the 1 handle stuff together and 2 handle stuff together so I'm not sitting there fiddling with the straps in the middle of a circuit. Yesterdays workout as written is supposed to be "balanced lunge superset with 1-leg hamstring curl" I changed it to 2-leg curl so I didn't have to change the straps around between exercises.
__________________
"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 03-27-2012, 01:49 PM   #1476
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

That is a really good write up. I saw one of craigslist and I wish I would have picked it up now. I figured it would have worked out great in hotel rooms. I will keep my eyes open for one.
__________________
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 03-28-2012, 05:17 AM   #1477
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

3/27/2012
AM - 13:00 walk

PM
BW warmup - 3:00

A1. Incline squeeze press - 15 x 8, 25 x 15, 55 x 6, 50 x 8, 45 x 10, 40 x 10
A2. head supported rotating db rows - 15 x 8, 25 x 15, 55 x 6, 50 x 8, 45 x 10, 40 x 10
(1:00 between superset)

B1. Guillotine Press - 45 x 10, 135 x 6, 115 x 8, 95 x 8 drop set 45 x 9
B2. DB pullover - 25 x15, 60 x 10, 60 x 10, 60 x 10, 60 x 10
(0:45 between superset)

C1. palms-up iron cross + OH DB press + incline flye + db incline press + low incline flye + low incline press - 15 x 10+8, 20 x 10 + 9, 25 x 9 + 7
C2. - stretcher - 75 x 12, 75 x 12
(no rest)

D1. cable front raise - neutral grip - 12.5 x 12L/R, 7.5 x 13L/R (slightly higher at top)
D2. band pullaparts x 15 + chest stretch x 1:00

10:00 walk

Thoughts
-Upper body day, legs are still super sore from Saturday + TRX day, tried some exercises I've never done before, tweaked my left bicep a little with the rotating DB row, need to be more careful, didn't feel it at the time
-DB Squeeze press - 55 on this was pretty heavy, that constant squeezing motion definitely added up by the end, a keeper exercise to add to the arsenal
-Guillotine Press - Partially holding me back were the thoughts of my actually crushing my neck but the smith machine was taken up so I tried to be careful. the biggest difference between this and regular bench is that I could really feel this in the outer parts of my chest, If I was to do this again I'd either do it when I had a training partner or in the smith machine.
-rotating DB row - Eh, not a huge fan of these, just didn't like them, would not keep these
-C1 exercises - From Tom Furmans article about the Debruill effect, this was brutal, and rereading it right now I was supposed to make lesser changes in the incline
-Stretcher - done this off and on this last year and exercise I picked up from a John Meadows article, it's like a close grip pull-down with extra ROM basically.
-neutral grip cable front raise - keeper, liked the hand positioning and constant tension of the cable machine
__________________
"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 03-29-2012, 03:48 AM   #1478
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

3/28/2012


Walk - 37:00

Nice and easy day.
__________________
"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 03-30-2012, 12:47 PM   #1479
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

3/29/2012


Walk - 42:00
__________________
"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 04-02-2012, 04:36 AM   #1480
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

3/30/2012
AM
BW = 190 @ YMCA
warmup: Foam roll + MWOD squat prep + Diesel Crew UB WU #1

A1 - back squat - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 215 x 9, 215 x 7, 215 x 7, 215 x 4, 215 x 3, 215 x 3, 215 x 5 = 38 total reps
A2 - hammer strength row - NG - 50 x 5, 100 x 12, 110 x 9, 110 x 9, 110 x 7 = 37 total reps
A3 - seated OH DB press - 50 x 6, 50 x 6, 50 x 6, 50 x 5, 50 x 6 = 29 total reps
A4 - chest to bar pullup - 5, 4, 4, 2, 2, 2, 2 = 21 total reps
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Dynamic interrupt:
90 seconds of jump rope
60 seconds of knees to opposite elbow pushup
2:00 rest

B1 - 1-leg RDL w/ DB's - 25 x 7L/R, 25 x 8L/R, 25 x 8L/R, 25 x 7L/R = 35 total reps
B2 - DB Bench press w/ NG - 60 x 11, 65 x 8, 65 x 9, 65 x 7 = 35 total reps
B3 - face pull - 80 x 9, 80 x 9, 80 x 9, 80 x 9
B4 - goblet side lunge - 50 x 6L/R, 50 x 5L/R, 50 x 4L/R, 50 x 4L/R , 50 x 2L/R = 21 total reps per leg
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Thoughts:
-Overall - Felt good most sets had more reps and heavier than last week
- back squat - Felt good today, went up 5% from last week, reps tanked at the end, would have been able to grind them out but reps are supposed to be kept explosive
__________________
"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 11:20 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