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Old 07-04-2009, 07:58 AM   #511
Garrett Smith
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Monday 6/29/09: Rest. No workout.

--

Tuesday 6/30/09: Rained out of snatch workout.

The summer "monsoons" are definitely in full effect. Two months of rainy days.

--

Wednesday 7/1/09: Short gymnastics workout in garage.

OPG is closed for the week, we had to work out at my place. Just Tracy and I, we only did the "warm-up" portion of the normal Saturday workout.

6:45pm (got started way late, dreary outside)
Wrist prehab
4 hindu pushups + 1 divebomber/pump

Warmup:
  • Horizontal push, vertical pull
    • Rings push-up position mature support iso hold, 60sec.
    • Bar straddle L-sit chin-ups, 5reps
    • Ring push-ups with mature supports between, 5reps, working on very slight turnout during reps
    • Bar L-sit pull-ups, 5reps
    • Rings Bulgarian push-ups, 5reps, getting much wider on these!
    • Bar wide-grip tuck pull-ups, 5reps
  • Vertical push, horizontal pull
    • Rings mature support iso hold, 43sec., +3sec. finally
    • Rings tuck front lever pull-ups, 4reps
    • Rings dips with mature support between, 5reps
    • Bar extended tuck front lever pull-ups, 3reps
    • Rings Korean dips from bottom up, 2reps
    • Bar ice cream makers, 5reps
External rotation:
  • Wall extensions,10reps
  • DBs Cuban Press, 10# x 13reps
--

Thursday 7/2/09: C&J workout, singles on the minute.

6:15pm
Joint mobility
Clean & Jerk warm-up drills with 20kg bar
  • Clean & Jerk warm-up: 30kg x 3, 40 x 3, 50 x 2, 60 x 2
  • C&J on the minute (~65% of 108kg max): 70 x 1rep x 12sets
  • Back Squats: 70kg x (stop + 1 1/4 + regular), 112.5 x 2 x 2, 112.5 x 5, the last set at this weight was the one I dropped last week so I put a bit more juice into it this week and fairly easily pounded out 5 reps in my last set, it felt really good
--

Friday 7/3/09: Rest. No workout.

What a week, glad to have made it through. I swear the monsoons do something to people's heads...

In other news, my new gear (20kg GS KB, 15kg WFW bumper plates, and purple band) arrived at Chris' place today from MuscleDriverUSA!!! Looking forward to getting it over here.
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Old 07-06-2009, 02:44 PM   #512
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Saturday 7/4/09: Gymnastics in garage with Ian.

8:15am
Wrist prehab

Warmup:
  • Horizontal push, vertical pull
    • Rings push-up position mature support iso hold, 60sec.
    • Bar straddle L-sit chin-ups, 5reps
    • Ring push-ups with mature supports between, 5reps
    • Bar L-sit pull-ups, 5reps
    • Rings Bulgarian push-ups, 5reps
    • Bar wide-grip tuck pull-ups, 5reps
  • Vertical push, horizontal pull
    • Rings mature support iso hold, 30sec., blurg!...one week my push-up support feels strong and my ring support feels weak, then next week is vice-versa!...at least both are slowly improving overall!
    • Rings tuck front lever pull-ups, 4reps
    • Rings dips with mature support between, 5reps
    • Bar extended tuck front lever pull-ups, 3reps
    • Rings Bulgarian dips, 2reps
    • Bar ice cream makers, 5reps
Workout, rotating through, alternating sets with Ian:
  • Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
  • Rings - Tuck front lever iso hold, 43sec.
  • Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
  • Rings - Ext. tuck front lever iso hold, 17sec.
  • Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
  • Rings - Ext. tuck back lever 40 sec.
  • Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
  • Rings - Ext. tuck back lever 20 sec.
Planche work (always done after handstand work):External rotation:
  • Wall extensions,10reps
  • DBs Cuban Press, 10# x 13reps
--

This is the next-to-last prep workout for the PL meet on 7/18 in Prescott.

Goals at this meet (no gear allowed):
350#+ Squat (old PR 330#)
275# Bench (current PR, set in this workout, is 255#)
350#+ Dead (old PR 325#)

All of the above numbers would be PRs. I've never lifted in a PL meet, so I'm guessing the atmosphere will be pretty dang helpful to my numbers.


Sunday 7/5/09: PL meet prep, bench press + plyos, deadlift + plyos.

8am
Joint mobility
10 GS KB swings per side with 1.5pood, several C&Js as well

Bench press warm-up: 45# x 5, 95 x 3, 135 x 2, 155 x 2, 185 x 2

Plyos immediately followed BP work sets, with 5min. rest after:
  • Bench press work: 225 x 1, 235 x 1 (ties old PR set two weeks ago), 245 x 1 PR, 255 x 1 PR #2!!!
  • Clapping push-ups: 4sets x 5reps
I was really working on my form, as in that Dave Tate video I posted earlier in this log. As I'm learning how to add/maintain technique cues during the lift, I'm seeing heavier weights going up much easier. I think I will definitely do better than this in the meet. I do believe the planche work with the rubber bands is helping as well, but most of it is learning good technique at this point. I'm told my back arch is pretty impressive--must be from all the yoga and joint mobility!

Plyos immediately followed DL sets, with 5min. rest after:
  • Deadlifts: 275# x 3reps, 275 x 5reps x 2 sets
  • 4-way box plyos: 2circles x 3sets
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Old 07-08-2009, 09:53 AM   #513
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Monday 7/6/09: Rest. No workout.

I took this Monday off from work (rather than Friday) for my 4th of July holiday. Been eating (& drinking) way too much gluten. Not feeling so hot and I think I'm starting to show a mild dermatitis from it. Will do some research. Bad, bad, bad. Onwards and upwards...

Tuesday 7/7/09: Snatches on the minute, front squats.

Joint mobility
Snatch drills warm-up with 15kg bar

Snatch warm-up: 25kg x 3, 35 x 2, 45 x 2, 55 x 1
Snatches on the minute (~68% of 88kg max Sn): 60 x 1rep x 12sets
Front squats (5kg heavier than my last "heavy" clean workout): 97.5 x 2reps x 3sets

It was SO hot and humid in the garage for the end of this workout, the wind completely died out. At least the rain stopped early enough to let us snatch!
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Old 07-10-2009, 07:06 AM   #514
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Wednesday 7/8/09: Gymnastics at OPG.

Joined by StevO and Tracy.

6:15pm
Wrist prehab
4 hindu push-ups + 1 divebomber-"pump"

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:
  • Horizontal push, vertical pull
    • Pseudo-planche push-ups on floor, 3reps, moved hands further back
    • Rings, sup.-to-pron. pull-ups, 5reps
    • Parallettes, pseudo-planche push-ups with feet elevated, 4reps
    • Rings, L-sit pull-ups, 5reps
    • Floor tuck planche push-ups on floor from bottom up, 5reps
    • Rings, Bulgarian pull-ups, 5reps
  • Vertical push, horizontal pull
    • Parallel bars, Bulgarian dips, 5reps to both sides
    • Rings, tuck front lever pull-ups, 5reps
    • Parallel bars, Russian dips, 5reps
    • Parallel bars, extended tuck front lever pull-ups, 4reps
    • Parallel bars, pronated Korean dips, 4reps
    • Rings, ice cream makers, 5reps, beginning from an inverted hang on the first rep
Workout:
3 rotating sets of
  • Free handstand, as long as possible, attempts may be made until satisfied or frustrated
  • Rings routine:
    • 1st set, muscle-up to immature L-sit to shoulderstand to forward roll to straight leg raise to inverted hang to straddle back lever to German hang to inverted hang to eccentric-only front lever letdown
    • 2nd set, straight leg raise to inverted hang to back lever to German hang to inverted hang to eccentric-only front lever letdown
    • 3rd set, muscle-up to immature L-sit to shoulderstand to forward roll to straight leg raise to inverted hang to straddle back lever to inverted hang (no piking) to straddle front lever letdown, this set was BRUTAL!
Parallettes, tuck planche iso hold, 3sets, 22sec. + 20sec. + 18sec., definitely improved on these without any specific work in weeks, I believe the assisted planche holds with the bands are the key for me

External rotation:
  • Wall Extensions, 10reps
  • DBs Cuban Press, 10# x 13reps
--

Thursday 7/9/09: Testing for a practice Back Squat max.
  • Joint mobility
  • Back squats (PL style, no belt): 20kg x 5, 70 x 3, 80 x 3, 90 x 2, 100 x 2, 110 x 1, 120 x 1
  • Back squats: (PL style, with belt, as we can use one in the RAW comp.): 130 x 1, 140 x 1
Tried doing a bit more of a PL-style back squat. The meet is next Saturday (1.5weeks). I believe the plan from here will go:
  • Friday - Rest
  • Saturday - Gymnastics
  • Sunday - Bench (no deadlift)
  • Monday - Rest
  • Tuesday - Easy snatching and back squats
  • Wednesday - Easy gymnastics
  • Thursday - Rest
  • Friday - Rest, drive to Prescott
  • Saturday - PL meet in Prescott

I've had to wake up early and put in a lot of extra work for my other two part-time jobs (Kronos and Future Formulations) the last two days, so I think I can do better than what I did today, but I'll take it anyway!

140kg is a PR for me at this BW (185#), I believe I'll be able to do another 5-10kg in the meet (I think). Regardless, I'm looking forward to getting my back squat numbers more around where I feel they should be (2xBW, so around 370#).

Ordered the last PB Weightlifting singlet off of Dynamic-Eleiko last night for $19 + shipping!!! My wife always cringes at me spending $$ on OL stuff, but even she knew she couldn't argue that price. I needed a different singlet for the raw meet than my old triathlon one that can be seen in my OL videos (the Lycra Power in the tri singlet legs and the chest zipper were not going to work for the 100% RAW PL meet, or at least I didn't want to take any chances).

--

Friday 7/10/09: Rest. No workout.

Trying to go pretty much gluten-free (as in, no beer or bread) and 90% Paleo until the meet, as I'm having a tiny new skin issue (I think it's from gluten) and I need to get down to <182# (82.5kg) to make weight at the meet.
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Old 07-12-2009, 11:55 AM   #515
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Saturday 7/11/09: Gymnastics in garage with StevO and Tracy.

8:15am
Wrist prehab

Warmup:
  • Horizontal push, vertical pull
    • Rings push-up position mature support iso hold, 60sec.
    • Bar straddle L-sit chin-ups, 5reps
    • Ring push-ups with mature supports between, 5reps
    • Bar L-sit pull-ups, 5reps
    • Rings Bulgarian push-ups, 5reps
    • Bar wide-grip tuck pull-ups, 5reps
  • Vertical push, horizontal pull
    • Rings mature support iso hold, 36sec.
    • Rings tuck front lever pull-ups, 5reps
    • Rings dips with mature support between, 5reps
    • Bar extended tuck front lever pull-ups, 4reps
    • Rings Korean dips, 2reps
    • Bar ice cream makers, 5reps
Workout, rotating through with StevO and Tracy:
  • Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
  • Rings - Tuck front lever iso hold, 36sec.
  • Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
  • Rings - Ext. tuck front lever iso hold, 24sec.
  • Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
  • Rings - Ext. tuck back lever 43sec.
  • Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
  • Rings - Ext. tuck back lever 17sec.
Planche work, using 2 red JS bands for assistance:
  • Floor - Planche push-up to full planche to pike press to attempted planche, 3 sets total, got better as the sets went on
Shoulder prehab:
  • Wall extensions,10reps
  • Face pulls, Red JS bands, 10reps
  • DBs Cuban Press, 10# x 13reps
--

Sunday 7/12/09: Final bench press workout before the meet this upcoming Saturday.

Joint mobility
Bench press warm-up: 45# x 5, 135 x 3, 185 x 2

Alternated sets of bench with clapping push-ups, 5min. rest taken after push-ups before next bench set:
  • Bench press work (225# = ~88% of max): 225 x 3, 3, 3, 2
  • Clapping push-ups: 4sets x 5reps
Skipped DLs today to save up for the meet, did some mild KB swings just to keep the posterior chain nice and awake.
  • KB one-arm swings, all left then all right: 1.5pood x 15reps/side
  • rest
  • KB one-arm swings, alternated hands each rep: 1.5pood x 20reps total
Right shoulder (bicipital tendonitis) getting a little irritated from gymnastics. Should be easily up to speed with a laser treatment or two this week.
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Old 07-13-2009, 09:58 PM   #516
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Monday 7/13/09: Rest. No workout.

I have been thinking that I'm not satisfied with how to progress on my back and front squats. This is the only place in my workouts that I've been slightly frustrated with lack of progress.

So, I'm going to try the 5/3/1 with both exercises after the PL meet. This will be tough to figure out how to fit in, as one of my training days will be devoted to the Highland Games training.

Otherwise, I'm pleased with the following approaches:
  • BearPowered - DL and Bench
  • OLs on the minute and heavy singles - OL
  • Gymnastics - as I have been, no "named" programming
  • GS KBs - timed sets (I'll start doing some more of these with the HG training)
I really think I'll do well with the 5/3/1, it seems very much my style, building oneself better with submaximal weights and minimal "max effort" sets.
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Old 07-15-2009, 08:24 AM   #517
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Tuesday 7/14/09: Rest. No workout.

I was going to do an easy snatch & back squat workout, but I had Taryn duty and neither Chris or Tracy came over to join me, so I decided to skip it. Probably a good thing.

Slept like crap last night.
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Old 07-17-2009, 05:56 AM   #518
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Wednesday 7/15/09: Gymnastics at OPG.

Wrist prehab
2 up-down dogs, 2 hindu push-ups, 1 divebomber to "pump"

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:
  • Horizontal push, vertical pull
    • Pseudo-planche push-ups on floor, 3reps
    • Rings, false-grip straddle-L pull-ups, 3reps
    • Floor tuck planche push-ups on floor from bottom up, 3reps
    • Rings, false-grip L-sit pull-ups, 3reps
    • Parallettes, pseudo-planche push-ups with feet elevated, 3reps
    • Rings, Bulgarian pull-ups, 3reps
  • Vertical push, horizontal pull
    • Parallel bars, Bulgarian dips, 3reps to both sides
    • Rings, tuck front lever pull-ups, 3reps
    • Parallel bars, Russian dips, 3reps
    • Parallel bars, extended tuck front lever pull-ups, 3reps
    • Parallel bars, L-sit dips, 3reps
    • Rings, ice cream makers, 5reps, beginning from an inverted hang on the first rep
Workout:
2 rotating sets of
  • Face-to-wall handstand, 10sec., working on vertical form
  • Free handstands, attempts may be made until satisfied or frustrated
  • Rings, straight leg raise to inverted hang to inverted pike hang to German hang to inverted pike hang to inverted hang to negative straight leg raise to tuck 360 pull to inverted hang to extended tuck tick-tock to eccentric-only front lever letdown
No planche work today, saving it for benching!

External rotation:
  • Wall Extensions, 10reps
  • DBs Cuban Press, 10# x 13reps
  • RKC Armbar, 20# KB, alternated 2 reps on each side, about 15sec. each
--

Thursday 7/16/09: Rest. No workout.

--

Friday 7/17/09: Rest. No workout.

100% RAW Powerlifting Meet in Prescott, Arizona tomorrow!!! My first PL meet.
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Old 07-19-2009, 09:18 PM   #519
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Saturday 7/18/09: 100% RAW Powerlifting meet in Prescott.

Joint mobility
Dynamic mobility

Warm-ups for each event were taken, no numbers recorded. Probably about 5-7 total reps for each one.

The gymnasium was warm and I tended to wear my Adidas training pants, so staying warm was no issue.

Squat:
  1. 275# - very easy opener
  2. 320# - beat old PR by 2#
  3. 330# - new meet and training PR
Bench:
  1. 235# - easy opener, red-lighted for racking before the command
  2. 260# - beat old PR by 5#, new meet PR
  3. 270# - went up easily, red-lighted for losing butt contact during the racking process after it was already pressed to lockout (long story), counting it as a new training PR
Deadlift:
  1. 300# - easy opener
  2. 350# - new meet and training PR by 25#, went up easy
  3. 400# - only came up about an inch off of the floor, tried to go big or go home, guess I got sent home this time
Total: 940# - PR by default since it was my first meet, I had been hoping to get to the even 1000#...if I get some good training in the three months before Worlds, I think it could be within reach by then!

This approach has been working well for me. First attempt, something that I can easily do while getting the nerves gone, but is heavy enough to make me realize that I'm lifting in a meet. Second attempt is for a PR by only a little bit. Third attempt is going for broke.

I somehow became the State record holder in the Submaster 30-34 age group + 181.8# / 82.5kg weight class for the squat and the total, I only assume that this was because the 100% RAW PL Federation is so new in AZ that I was the first lifter in that very category on those two areas. As the winner (and only competitor) in that division, I "qualified" for the 100% RAW PL World Championships in Las Vegas in October. That's a temptation I had not been planning on...I had a lot of fun in this meet, we had a small team of guys competing plus my brother working the video cameras, and everybody seems excited to go to Vegas.

We'll see what happens.


Sunday 7/19/09: Rest. No workout.

This week will be no weights as usual. I'll still do gymnastics on Wednesday.

Got a myofascial release massage therapy session today. That felt good.
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Old 07-24-2009, 12:09 PM   #520
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Monday 7/20/09: Rest. No workout.

--

Tuesday 7/21/09: Rest. No workout.

--

Wednesday 7/22/09: Gymnastics at OPG.

Just a 60% workout, much like last week. Added the false grip to pull-ups where I could, to both get a stronger false grip and be slightly stronger for arm-wrestling in the Grand Canyon State Games should I choose to enter...

Wrist prehab
2 up-down dogs, 2 hindu push-ups, 1 divebomber to "pump"

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:
  • Horizontal push, vertical pull
    • Pseudo-planche push-ups on floor, 3reps
    • Rings, false-grip straddle-L pull-ups, 3reps
    • Floor tuck planche push-ups on floor from bottom up, 3reps
    • Rings, false-grip L-sit pull-ups, 3reps
    • Parallettes, pseudo-planche push-ups with feet elevated, 3reps
    • Rings, Bulgarian pull-ups, 3reps
  • Vertical push, horizontal pull
    • Parallel bars, Bulgarian dips, 3reps to both sides
    • Rings, tuck front lever pull-ups, 3reps
    • Parallel bars, Russian dips, 3reps
    • Parallel bars, extended tuck front lever pull-ups, 3reps
    • Parallel bars, L-sit dips, 3reps
    • Rings, ice cream makers, 5reps, beginning from an inverted hang on the first rep
  • Push + pull:
    • Rings, consecutive muscle-ups with as little kip as possible, 2 reps
    • Next week will include more work on backwards roll to support
Workout:
2 rotating sets of
  • Face-to-wall handstand, 20sec., working on vertical form
  • Free handstands, attempts may be made until satisfied or frustrated
  • Rings, straight leg raise to inverted hang to inverted pike hang to German hang to inverted pike hang to inverted hang to negative straight leg raise to tuck 360 pull to inverted hang to extended tuck tick-tock to eccentric-only front lever letdown
  • Attempts at standing pike press to handstand, almost got one with a little hop from the calves!!!
Parallettes, tuck planche iso hold, 3sets of 15sec.

External rotation:
  • Wall Extensions, 10reps
  • DBs Cuban Press, 10# x 13reps
  • Forgot the RKC Armbar!!!
--

Thursday 7/23/09: Rest. No workout.

Shoulder felt fine today, I think the massage really helped, as did concentrating on depressing my shoulders even more during dips and planche work.

--

Friday 7/24/09: Rest. No workout.
__________________
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