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 06-03-2008, 04:17 PM   #11
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

OK first off, no more diet stuff b/c this is going to take too much time to post. I'll keep track of it on my own. Generally paleo, PRO about 150g/day, lots of veg, lots of fat, little to no fruit except sometimes a more carb heavy/low-no fat meal after a workout 1-2x's a week.

Note on the LOD: I neglected to mention that the top set of 5 is being done rest-pause style w/ 15 second rest between reps.

Today's WO:

WU: 1000m Row, Joint Mob, Dynamic stretching

LOD: DL
135x5
185x3
235x2
275x5 Little tough after DL'ing yesterday, but that's just what happens on a rotation like this.

WOD:

As Rx'd:

135# thrusters 10-8-6-4-2
Double under 50-40-30-20-10

As performed:

115# thurster 8-6-4-2
Sub box jumps 20" (forgot jump rope) 40-30-20-10

7:43

Wanted to do 5-4-3-2-1 / 25-20-15-10-5, but shoulder's were just not having it. Tomorrow with def be Rx'd 135 on cleans.
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill is offline   Reply With Quote
Old 06-04-2008, 05:15 AM   #12
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

Nothing better than posting on company time.

WU: 1000m row, Joint Mob, Dynamic stretching

LOD: Chin

BWx5
BWx3
BW+10x2
BW+20x5

It's hard to spread out a warm-up for BW exercises when your not that strong, but I think it probably better than to do the warm-ups on a gravitron. Any ideas on this?

WOD:

As Rx'd
Rounds of
135# Clean 10-8-6-4-2
GHR sit-ups 50-40-30-20-10

As performed:
135# Clean 5-4-3-2-1
Sub: Decline sit-ups, 4 notched up 25-20-15-10-5 (no GHR at gym)

6:42

CD: Static stretching
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill is offline   Reply With Quote
Old 06-06-2008, 05:06 PM   #13
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

6/5/08

Rest Day

6/6/08

Life happens and as such I can no longer follow my original plan due to other obligations. So I am going to change it to this. Workout every other day. Change the LOD from one to two lifts paired as HPC & OHP, FS & Chin, DL & Dip. Follow this with a WOD randomly selected form the following: Diane, Fran, Elizabeth, Grace, Helen, modified Michael, Sprints (anywhere between 50-400m), 10 minute Cindy, and modified FGB. No repeats until go through all of them, yada yada.

I know, it looks a lot like the latest MEBB template, but Iím going to stick with this for now primarily because I want more frequent exposure to the main lifts instead of switching every 3 weeks.

This afternoon:

LOD:

OHP

45x2x5
65x5
85x3
100x2
115x5 Good, go up

HPC

85x5
115x3
135x2
155x5 Good go up

WOD:

Fran for 15-10-5 reps:

Time: 5:23

I SUCK at kipping, thrusters werenít bad.


On the brighter side I received my order of grass-fed beef/butter and my Do-Wins. Canít wait to try them out.
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill is offline   Reply With Quote
Old 06-08-2008, 07:48 AM   #14
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

6/7/08

Rest

Went to a walk about 30min in morning. Mowed someone else's lawn with a push mower for about 90 minutes. Given the heat, I sweat better than in a sauna.

6/8/08

WU: The usual
LOD:

FS
45x2x5
85x5
115x3
145x2
165x3x3 Good go up.

Love the Do-wins. Feels much better than using my Nike Free's that I have used for everything up until now. Practically left a stain on the floor.

On a side note, I keep getting asked more often (in reference to squatting) "doesn't that hurt your knees" to which I now reply, "Yes, it does."

Chin
BWx5
BWx3
BW+10x2
BW+25x3x3 Good go up

WOD:

Modified Michael

3 rounds for time of:
500m Row
35# DBS 30 reps
30 decline sit-ups Lvl #3

Time: 15:32

This is the longest met-con I will be doing.
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill is offline   Reply With Quote
Old 06-10-2008, 05:47 AM   #15
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

6/9/08

Rest

6/10/08

LOD:

DL
135x5
185x4
225x3
255x2
275x5 Good go up, last time form was questionable.

Dip
BWx5
BW+10x3
BW+20x2
BW+25x5 Good go up

WOD:

5 rounds Cindy

Time: 4:42
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill is offline   Reply With Quote
Old 06-13-2008, 06:15 AM   #16
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

6/13/08


Back to the original plan. Long story, not interesting or important.

LOD:

FS
45x2x5
95x5
115x4
135x3
155x2
170x5

WOD:

As Rx'd:

5 rounds for time:
135# Hang clean 7 reps
15 HSPU

As Performed:

AMRAP in 20 min:
135# Hang clean 3 reps
3 HPSU (self assisted on smith machine)

8 rounds even

Finally, working on my weaknesses like kipping and HSPU. Never tried actual HSPU before, always just did higher volume elevated push-ups.
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill is offline   Reply With Quote
Old 06-14-2008, 01:06 PM   #17
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

6/14/08

LOD:

Chin

BWx5
BWx4
BW+10x3
BW+20x2
BW+30x5 Good go up

WOD:

As RX'd

10 rounds for time of:
12 Pull-ups
12 Burpees

I did AMRAP in 20 minutes instead. Finished 7 rounds in 17:53 & called it a day.
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill is offline   Reply With Quote
Old 06-15-2008, 11:01 AM   #18
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

6/15/08

LOD:

DL
135x5
185x4
235x3
265x2
280x5 Good go up

WOD:

As Rx'd:

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

As performed

Run 800m x 2

#1 3:50

#2 3:15
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill is offline   Reply With Quote
Old 06-17-2008, 08:46 AM   #19
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

LOD:

Dip
BWx5
BW+10x3
BW+20x2
BW+30x5 Good, go up


WOD:

As Rx'd
DL 5x3

Sub w/PC (b/c have heavy DL in my LOD rotation already)

WU:
85x5
115x3
WS:
135x3
145x3
155x3
165x3
175x3 PR

Old PR was 170x1
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill is offline   Reply With Quote
Old 06-18-2008, 06:22 AM   #20
Michael Hill
Member
 
Michael Hill's Avatar
 
Join Date: Dec 2006
Location: An underground bunker
Posts: 36
Default

6/18/08

LOD:

FS

45x2x5
85x5
115x4
145x3
165x2
175x5 Good go up


WOD:

None
__________________
If we command our wealth, we shall be rich and free; if our wealth commands us, we are poor indeed. - Edmund Burke
Michael Hill 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 12:00 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