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 10-06-2010, 06:27 AM   #711
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Thanks Chad. My back is good to go, it actually got a bit tight from my arch on the bench press (which is really big, I'm told). It's fine now, just a bit of soreness all over, and I now am pretty much taking off until Saturday when the guys will be throwing HG stuff again.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 10-06-2010, 08:16 AM   #712
Samuel Hughes
Senior Member
 
Join Date: May 2010
Posts: 400
Default

Nice PR's. And thanks again for the email conversation.
__________________
S. Emile Hughes

Workout Log

Current Lifts (December 2010): BW 166lbs; 285lb Bench Press; 315lb Squat; 175lb Overhead Press; 405lb Deadlift; 205lb Power Clean
Samuel Hughes is offline   Reply With Quote
Old 10-06-2010, 09:10 PM   #713
Jarod Barker
Senior Member
 
Join Date: Jul 2008
Posts: 320
Default

Quote:
Originally Posted by Garrett Smith View Post
Thanks Chad. My back is good to go, it actually got a bit tight from my arch on the bench press (which is really big, I'm told). It's fine now, just a bit of soreness all over, and I now am pretty much taking off until Saturday when the guys will be throwing HG stuff again.
Ah, I do that too sometimes. I have an elongated spinous process on one of those low vertebrae, so if I'm not paying attention to keeping my arch a bit more shallow than I am capable of going, I'll end up with a sore low back after bench press day. My stupid trick is to squeeze my butt cheeks really hard before I start the lift, it seems prevent me from being able to over arch.
Jarod Barker is offline   Reply With Quote
Old 10-07-2010, 08:32 AM   #714
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Sam, glad I was able to help (I hope).

Chad, that's a pretty good suggestion, I will try that. I'm switching to overhead press for the next 3 months, so it will have to wait a while.

Wednesday 10/7/10: MobilityWOD makeups.

Did about 2.5 days of the 4 days of mWODs I fell behind on. By tomorrow, I'll have another 2.5 days to finish up.

Finally signed a lease on my new office yesterday, so at least the "new place" stress is off for a while, now to deal with the "old place" stress and get that behind me.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 10-12-2010, 10:01 AM   #715
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Thursday 10/7/10: Rest. No workout.

--

Friday 10/8/10: Rest. No workout.

Over the last two days, I caught up completely on the MobilityWODs.

--

Saturday 10/9/10: Rest. No workout.

Created my new programming for the next 1-2 months. My issue will be getting in HG practice while at the same time doing my OLs, which at this point only seem feasible to do at home on the weekends.

The order of these workouts is not determined yet:
  1. 5/3/1 weighted dips and weighted chin-ups, extra bicep & tricep work
  2. 5/3/1 standing press and Pendlay rows, extra grip work
  3. Snatch + pulls and 5/3/1 front squat (probably Saturday)
  4. Clean & Jerk + pulls and 5/3/1 back squat (probably Sunday, yeah, I'll be tired)
  5. Recovery workout, some easy GS KB fitness protocol-ish stuff OR HG practice
I will continue to do the MobilityWODs and try to do 3 handstands a day. Coming up in late November or early December will be the yearly "month off of weights".


--

Sunday 10/10/10: Intro back to OL workout.

Foam roll quads, ITB, t-spine
Pain ball piriformis
Couch stretch, pigeon stretch

Simple goal was to go up to around 70% of my maxes (90/110kg).

Snatch warm-up drills with bar
Snatch: 30kg x 3, 40 x 3, 50 x 2, 60 x 2, 67.5 x 1 (OOPS, went 5kg too high, no biggie)
Clean & Jerk: 50kg x 2, 60 x 2, 70 x 1, 77.5 x 1

--

Monday 10/11/10: 5/3/1 "5" dips and chins.

Modified Simple Six (changed sleeper stretch to KStar's bilateral internal rotation stretch, did the arms-behind-body-grabbing-bar-and-squat-down stretch instead of band pec stretch)
Ido's scapular routine, 10 reps, purple band, 50 total dislocates
L - 25# DBs x 6
YTP - 10# DBs x 6

Chin-up warm-up: BW x 5reps x 2sets
Dip warm-up: BW x 5 x 2

Weighted chin-up work: BW x 5, 5 x 5, 35 x 5
Weighted dip work: BW x 5, 30 x 5, 60 x 5

--

Tuesday 10/12/10: Rest. No workout.

Feeling surprisingly fatigued from the OLs done on the weekend.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 10-14-2010, 05:07 PM   #716
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Wednesday 10/13/10: 5/3/1 "5" press and Pendlay rows, EDT KB presses and rows.

I worked out at www.EvolutionTucson.com , Danny Sawaya's new place. Great setup, and it is only a half-mile from my soon-to-be new office digs. Sweet.

Modified Simple Six
Ido's scapular routine with purple band
50 total dislocates

Standing press warm-up: 45# x 5, 95 x 5
Pendlay Row warm-up: 45# x 5, 95 x 5

Disclaimer--the gym I was at only had 10#, 25# and 45# plates, so it was difficult to get near the numbers I was supposed to hit. I did what I could, and by the time I left, Danny had gone and bought some 5# and 2.5# plates to solve the issue.

Standing press work: 95 x 5, 115 x 5, 135 x 5 rep PR (Rx'd numbers were 100/120/135)
Pendlay row work: 135 x 5, 155 x 5, 185 x 5 rep PR (Rx'd numbers were 140/160/180)

As I've been feeling a bit drained this week--maybe the meet took more out of me than I though it would--I decided to just do the "Jack Shit" version of the "5" day. It's nice to be at a point where even when I hit the minimum numbers that I'm still getting rep PRs!!! I have been thinking of adding some assistance-slash-conditioning after my upper body oriented days, and I did this today.

10 minute EDT (Escalating Density Training) session:
  • 35# double KB presses = 45 total reps
  • 53# double KB bent-over rows = 45 total reps
I obviously need to go up in weight. I liked the 10 minute limit (rather than the normal EDT 15 minute Rx). I believe I will be doing the same thing for the DB curls and skullcrushers that I followed up my chin/dip workout with the other day. The gun show may be returning to town. LOL

Thursday 10/14/10: IT'S MY BIRTHDAY! Rest. No workout.

I have now entered the Masters division of OL (and some PL). I'm actually happy about that, as I'm just getting towards the intermediate level, while most guys are injured by now and sort of on their way out. I like where I'm at.

I'm not doing squat today. Had a gluten-free pizza for lunch, my first one ever.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 10-18-2010, 10:07 AM   #717
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Wow. Just glanced at the first post of mine in this training journal where I started at a BW of 175#. I pretty much run at 195-198# these days, with brief forays into the 200s. Being stronger is nice too.

Friday 10/15/10: Rest. No workout.

--

Saturday 10/16/10: Rest. No workout.

I was supposed to do my first of two weekend OL workouts today. I ended up being the sweet guy and letting my preggo wife go to an all-day scrapbooking event while I worked in the morning and babysat in the afternoon.

Foam rolled quads/ITB
Lacrosse ball TFL, piriformis, VMO

--

Sunday 10/17/10: Hill walk, snatch and 5/3/1 "5" front squats.

8:30am
Hilly 2.5 mile walk with me mum and the dog

--

3:30pm
Made up a bunch of MobilityWOD stuff.

The plan was to work up to 80% on the snatch, my bad math actually had me doing 75% today.

Snatch drills warm-up with 15kg bar
Snatch: 25kg x 3, 35 x 3, 45 x 3, 55 x 2, 65 x 1, 67.5 x 1

Front squats were calculated to be done at an estimated 1RM of 350#. This would account for the 300# x 2 set I did before I stopped doing front squats 3 months ago. I knew going in that this was going to be a stretch. I also had to stay extra-quiet during the set since Taryn was in the other room.

Front squat warm-up: 45# x 5, 155# x 5
Front squat work: 205 x 5, 235 x 5, 270 x 4

Actually, when I look at my old rep PRs, that last set is nothing to bitch about. Anyway, I decided to finish the rest of this month's 5/3/1 cycle based on a theoretical 1RM of 340# instead of 350 and give it another crack next month. Shoot, to actually imagine front squatting 350 is pretty awesome anyway, IMO. Yay me.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 10-18-2010, 05:58 PM   #718
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Monday 10/18/10: Clean & Jerk, 5/3/1 "5" back squats, at Evolution Fitness.

Foam roll quads, ITB
Lacrosse ball VMO, piriformis
Stretch 1 min. piriformis, hip flexor (couch stretch)

The plan was to work up to 82.5kg/182# (75% of 110kg/242#) with C&Js.

Clean & Jerk warmup drills with 20kg bar

Clean & Jerk: 95# x 2, 115 x 2, 135 x 2, 155 x 1, 185 x 1, 190 x 1 x 2sets OOPS went heavier than intended, no big deal, I really need to work on my math.

We have Rogue pound plates at Evolution, so I'm not doing kilo OLs.

Back squat warm-up: 45# x 5, 135 x 5, 185 x 5
Back squat work: 225 x 5, 255 x 5, 290 x 6

Decent day. Falling back into things nicely.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 10-21-2010, 05:36 PM   #719
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Tuesday 10/19/10: 5/3/1 "3" press and Pendlay row, EDT KB presses and rows.

Foam roll t-spine, lats
Stretch lat, pec/delt, internal rot.
Ido's scapula band routine with purple band
50 total dislocates with purple band

All exercises supersetted

Press warm-up: 45# x 5, 95 x 3
Pendlay row warm-up: 45 x 5, 95 x 3

Press work: 110 x 3, 125 x 3, 140 x 4
Pendlay row work: 150 x 3, 170 x 3, 190 x 4 rep PR

EDT 10min. session, alternating sets:
  • Double KB press: 44# x 26reps
  • Double KB rows: 62# x 26reps
I'll be working up to 30 reps before I move up in weight again.
--

Wednesday 10/20/10: Rest. No workout.

Had a short lunch as Cori had a sonogram...we are having a BOY! Now to work on names...

--

Thursday 10/21/10: Snatch 80% and 5/3/1 "3" front squats.

Foam roll quad, ITB
Lacrosse ball piriformis
Stretch piriformis, hip flexor (couch stretch)
Jumpstretch hamstring

Snatch warm-up drills with 45#
Snatch: 65# x 3, 85 x 3, 115 x 3, 135 x 2, 155 x 2, 175 x 1 tweaked shoulder, 180 x miss forward, 180 x miss backward, quit for the day on snatches

OK. My math skills need some help. The plan was to go to 80%. That should have been around 72kg (160#). For some reason, I thought it was 82kg (180#). Did a little shoulder tweak on the 175# single, did some decompression with a green band, it has seemed to be fine after that! Thank G-d.Basically I lifted heavier than I wanted to at this point in my return to OL, it bit me in the butt a bit, hopefully everything is still peachy.

IMPORTANT NOTE: ALL 5/3/1 "3" DAYS ARE BEING MODIFIED TO ENTAIL 80/85/90% WEIGHTS INSTEAD OF 70/80/90% AS IT IS WRITTEN. ON THE "1" DAY, THE FINAL SET IS A DOUBLE INSTEAD OF A MAX REP SET. NO MORE MAX REP SETS UNLESS I'M FEELING CHEEKY.

Front squats are based on 340# theoretical max for 5/3/1 currently.
Front squat warm-up: 135 x 5, 185 x 3
Front squat work: 245 x 3, 270 x 3, 275 x 3 rep PR, OOPS went too heavy on the second set , Grok sez math is hard.

I'm very fatigued after all of that. Just tired. Rolling that one workout over into this week may or may not have been a good idea.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 10-25-2010, 05:43 PM   #720
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Friday 10/22/10: Rest. No workout.

--

Saturday 10/23/10: 5/3/1 "3" day weighted chins and ring dips. 10min. EDT JM presses and DB curlz. Home garage gym.

Foam roll lats, t-spine
Ido's scapular band routine
Stretch IR, lat, anterior shoulder
50 total band dislocates

Holy cow. So because I've switched gyms (to Evolution and my garage), I have no more place to do bar dips. I've decided to switch to ring dips. I decided to start slow, which was good, because I'm shaky as hell on the rings at this point.

Ring dips warm-up: BW x 3reps x 2sets
Chin-up warm-up: BW x 5 x 2

Ring dips work: BW x 3 x 3
Weighted chin-ups work: BW x 3, 20# x 3, 45 x 3

EDT 10min. set:
  • BB JM presses: 45#, 30 total reps
  • DB pron-to-sup bicep curlz: 30#, 30 total reps
Not so sure about the JM presses. My left elbow kept doing a single pop and my scapulae didn't want to stay retracted. It was weird. Time to move up in weight on both exercises since I hit the 30-rep point.

I need to buy some 35# DBs for my garage, 30s were as high as I had before (didn't ever use DBs much since this gym was in effect). Crap. This whole "getting stronger" thing is wreaking havoc on my wallet. I think I'm going to need more bumpers soon too! I may just have to "borrow" the Bowflex (?) adjustable dumbbells sitting around my parents' house.


--

Sunday 10/24/10: Clean & Jerk to 80%, 5/3/1 "3" back squats. Street/garage gym at home.

Foam roll quad, ITB
Lacrosse ball piriformis, VMO
Jumpstretch hamstrings
Psoas stretch, ER hip stretch

I figured out 80% early today, it's 88kg or about 194#.

Clean & Jerk warm-up drills with bar
Clean & Jerk: 65 x 2, 95 x 2, 115 x 2, 135 x 2, 155 x 2, 175 x 1, 195 x 1

Back squat warm-up: 135 x 5, 185 x 5, 225 x 5
Back squat work: 275 x 3, 290 x 3, 310 x 3

--

Monday 10/25/10: "5/3/1" day presses and Pendlay rows, 10min. EDT double KB presses and double KB rows.

Foam roll lats, t-spine
Stretch lats, ant. shoulder, int. rot.
L - 20# KBs x 5 reps (weird)
YTP - 8# KBs x 7 reps

Press warm-up: 45# x 5, 95 x 5
Row warm-up: 45 x 5, 95 x 5, 120 x 5

Press work: 120 x 5, 135 x 3, 150 x 2
Row work: 160 x 5, 180 x 3, 200 x 2 rep PR

10min. EDT set of double 20kg KB presses and double 28kg KB bent-over rows:
31 reps of each, rep PR (stopped slightly early due to hitting 31 total reps)

Did about 2.5 days worth of mWODs in front of the TV after dinner last night. Love that stuff. Handstands (3 attempts a day) are progressing very well, I do believe that getting stronger in the press is helping that immensely, that and doing 3 attempts nearly every day!

--

Tuesday 10/26/10: Rest. No workout.

I'm generally sore all over today. Particularly in the biceps and pecs. Grip is a bit tired. Almost lifted today but decided not to. In order to get in all my training sessions this week (despite moving the office this weekend), I will have to train the next three days in a row (two OL/squat days, one dip/chin day), because I don't think I'll be able or motivated to train this weekend.

Trying to switch from using "workout" and "working out" to "training session" and "training", both here in my log and in my head.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith 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 10:10 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