Gregory's New Deal

[Gregory L. Johnson]

Monday 7/16/12

172 lbs in the a.m.

Treadmill run/walk

30 minutes
1.92 miles

[Gregory L. Johnson]

Been really bad about keeping a log. In July I did run the Wharf-to-Wharf, a 10K starting in Santa Cruz and finishing in Capitola. In mid August I did a a three day trip in the Sierra to climb Red and White mountain. Besides getting rained on and nearly going hypothermic it was a successful trip. My training has been pretty random and inconsistent with some hiking, some rowing, some swimming, some olympic lifting, and some body weight met cons over the last three months.

This week I am starting the Catalyst Athletics 4 week Starter Program as preparation for the 9 week Strength by Feel cycle.

[Gregory L. Johnson]

Monday 10/1/2012

Starter Program Week 1

Clean & Jerk - 5x2+1
75-75-75-75-75
Clean Pull - 3x3
85-85-85
Back Squat 3x5
115-115-115

Roman chair:
3x5 Sit-Ups
3x5 Back Extensions

[Gregory L. Johnson]

Wednesday 10/3/12

Have to move Wednesday's workout to Thursday and skip the Thursday work-out. My wife had hernia surgery. I also go a some bad news regarding my own health today. I did an echo cardiogram recently since my Endo heard a heart murmur. Apparently I have a leaky valve also known a mitral regurgitation. I don't think it's that bad since I show no symptoms but we'll see what the cardiologist has to say. Yet another doctor in the rotation. Turning 50 has turned out to be a bitch.

[Gregory L. Johnson]

Thursday 10/4/2012

Starter Program Week 1

Snatch 5x2
55-55-55-55-55
Snatch Pull 3x3
65-65-65
Front Squat 3x3
75-75-75

TGU Sit-Ups 3x5 (each side)
5-10-15

[Gregory L. Johnson]

Saturday 10/6/2012

Starter Program Week 1

Snatch heavy single 85
Clean & Jerk heavy single 105
Front Squat heavy single 135

Weighted Pull-Up 15

Front & Lateral Planks 3x max

[Gregory L. Johnson]

Monday 10/9/12

Columbus Day is a bank holiday. As such you would think I would have the day off. In past years I didn't but I managed to crank out my deliverables for quarterly reporting and for once was able to take the holiday. I will be working from home all week while my wife recovers.

Starter Program Week 2

C&J 5x3+1
75-75-75-75-75
Clean Pull 4x3
85-85-85-85-85
Back Squat 5x5
105-105-105-105-105

Max Push-ups 3x
8-7-6

Standing plate twist:
1x30 with 25 lbs.

Forgot to add the change on my back squat dropped 10 lbs from last week. I tried to to make it up by adding a set. Finished at 6 p.m.

[Gregory L. Johnson]

Wednesday 10/10/12

175 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 2

Snatch 5x3
55-55-55-55-55
Snatch Pull 4x3
65-65-65-65-65
Front Squat 5x3
75-75-75-75-75

4 rounds no rest:
5 Pull-ups w/blue band (light)
10 KB swings 25 lbs
4:45

TGU Sit-Ups 3x5 each side
15-20-25

[Gregory L. Johnson]

Thursday 10/11/12

174 lbs. in the a.m.
On 8 hours sleep

While watching the Vice Presidential Debate between Ryan and Biden (between sets of course).

Starter Program Week 2

Power Snatch 5x3
55-55-65-65-65
Power Clean & Power Jerk 5x3(1+1)
75-75-75-75-75
Overhead Squat
70-70-70-70-70

4 rounds no rest:
100 Rope Jumps
10 2-Arm 20 lbs KB Press
9 minutes

Roman Chair
Sit-ups 3x5
Back Extension 3x10

[Gregory L. Johnson]

Saturday 10/13/12

On 9 hours sleep

Starter Program Week 2

Snatch 6x1
55-55-55-55-55-55
C&J 6x1
75-75-75-75-75-75
Front Squat 3x1
95-95-95-95-95-95

Dips 6x1
Pull-Ups 6x2