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 06-17-2008, 05:56 PM   #1
Tariq Kassum
Member
 
Join Date: Jun 2008
Posts: 53
Default TK's Workout Log

So I've decided to take a break from traditional Crossfitting to go on a PMenu-derived strength and mass program. I realized the thing that was holding me back in the WODs compared to other people of my height and age was pure strength. So it's time to take a break, drink some milk, and strap on the lifting shoes. 8 weeks of fun. Here we go!

5'10", 34yo M

Starting weight - 153#.

Starting benchmarks:

Back Squat 1 rep max 245 7/11/2007
Bench press 1 rep max 195 7/13/2007
C&J 1 rep max 165 4/3/2007
Dead lift 1 rep max 310 Early 2006
Front Squat 1 rep max 215 9/9/2007
Hang Power Clean 1 rep max 175 7/1/2007
OHS 1 rep max 165 1/27/2008
Shoulder Press 1 rep max 140 5/30/2008
Snatch 1 rep max 115 mid-2006
Weighted Dip 110 11/26/2007
Weighted Pullup 100 3/23/2007

If anyone is interested I can post CF benchmarks, but these are more relevant for the next 8 weeks. I imagine the return to CF will be *suckage*.
Tariq Kassum is offline   Reply With Quote
Old 06-17-2008, 05:59 PM   #2
Tariq Kassum
Member
 
Join Date: Jun 2008
Posts: 53
Default 6/13/08

Back Squat 185 x 3 x 10
Clean & Jerk heavy single - 155
Push Press 115 x 5 x 5
Handstand practice
Ice cream makers
Tariq Kassum is offline   Reply With Quote
Old 06-17-2008, 06:01 PM   #3
Tariq Kassum
Member
 
Join Date: Jun 2008
Posts: 53
Default 6/14/08

Day two of this project. This is about the time I started drinking absurd amounts of milk.

Power Snatch 95 x 2 x 3
Power Clean & Jerk 115 x 2 x 3
Pull-ups 3 x max (21, 22, 18, 30 - first set wrecked my hands then I was annoyed I didn't get anywhere near a good number. Waited a bit then did 30).

Front lever, hollow rock practice
Tariq Kassum is offline   Reply With Quote
Old 06-17-2008, 06:04 PM   #4
Tariq Kassum
Member
 
Join Date: Jun 2008
Posts: 53
Default 6/15/2008

Started with a warm-up 1000m row at 1.56 split. Nice!

Deadlift 250 x 3 x 3
Bench Press 75% x 5 x 5 - 2 sets at 150, 3 at 155
Pull-ups 22, 15, 16

Handstands
reverse tabata L-holds
Tariq Kassum is offline   Reply With Quote
Old 06-17-2008, 06:07 PM   #5
Tariq Kassum
Member
 
Join Date: Jun 2008
Posts: 53
Default 6/17/08

This is the point where I started drinking so much milk that I began mooing. I feel like a veal.

Front Squat 75% x 3 x 5 (first 2 sets 160, then 165)
Snatch heavy single - 115 (prior PR! Felt pretty easy)
Press 75% x 3 x 5 (105 then 115)

Front lever practice
Tariq Kassum is offline   Reply With Quote
Old 06-17-2008, 06:29 PM   #6
Yuen Sohn
Senior Member
 
Yuen Sohn's Avatar
 
Join Date: Dec 2006
Posts: 957
Default

Hey Tariq!
Welcome. Good to see you here.
Yuen Sohn is offline   Reply With Quote
Old 06-17-2008, 07:06 PM   #7
John Alston
Senior Member
 
Join Date: Jan 2007
Location: tidy bowl man's apt.
Posts: 1,121
Default

Quote:
Originally Posted by Tariq Kassum View Post
Day two of this project. This is about the time I started drinking absurd amounts of milk.

• Power Snatch – 95 x 2 x 3
• Power Clean & Jerk – 115 x 2 x 3
• Pull-ups – 3 x max (21, 22, 18, 30 - first set wrecked my hands then I was annoyed I didn't get anywhere near a good number. Waited a bit then did 30).

Front lever, hollow rock practice
Are those real or kippy pullups? If you wanna build strength, I'd maybe switch off the kippies.
Now go eat something, ya skinny punk. And welcome to the forum.
__________________
"Morning, Putski eats it, noon, Putski eats it, night, Putski eats it. Putski loves!"
John Alston is offline   Reply With Quote
Old 06-18-2008, 04:04 AM   #8
Tariq Kassum
Member
 
Join Date: Jun 2008
Posts: 53
Default 6/18/08

Oh boy, let's not get into the argument about what constitutes a "real" pullup, John.

2 pos snatch - 75, 85, 85, 85
2 pos clean - 115, 125, 125, 125
Push jerk, jerk - 95, 105, 105, 105
Pullups - dead hang as per JWA's suggestion - 20, 15, 12, then 8 for good measure

Handstand practice
Knees to elbows 3x10

I can go heavier on the weights from today.

Drinking the milk
Tariq Kassum is offline   Reply With Quote
Old 06-18-2008, 04:07 AM   #9
Tariq Kassum
Member
 
Join Date: Jun 2008
Posts: 53
Default

Quote:
Originally Posted by Yoon Sohn View Post
Hey Tariq!
Welcome. Good to see you here.
Hi Yoon

Glad to be here

I will be grunting and straining with you guys for the next couple of months. Lots of lifting, lots of milk drinking, lots of Metallica on the iPod.
Tariq Kassum is offline   Reply With Quote
Old 06-18-2008, 04:08 AM   #10
Tariq Kassum
Member
 
Join Date: Jun 2008
Posts: 53
Default

Quote:
Originally Posted by John Alston View Post
Are those real or kippy pullups? If you wanna build strength, I'd maybe switch off the kippies.
Now go eat something, ya skinny punk. And welcome to the forum.
Oh, and thanks - glad to be here. Gonna be a fun nine weeks!
Tariq Kassum 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 11:00 PM.

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