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 07-30-2008, 10:15 AM   #11
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Quote:
Originally Posted by R. Alan Hester View Post
23 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows
mountain climbers/burpees (broken)
24:17
Are you doing this ala the crossfit filthy fifty where you have to complete all the reps of one exercise before doing the other or are you alternating exercises during the superset as long as you complete the reps?
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 07-30-2008, 10:33 AM   #12
R. Alan Hester
Senior Member
 
R. Alan Hester's Avatar
 
Join Date: Nov 2006
Posts: 290
Default

Quote:
Originally Posted by Derek Simonds View Post
Are you doing this ala the crossfit filthy fifty where you have to complete all the reps of one exercise before doing the other or are you alternating exercises during the superset as long as you complete the reps?
I am doing it where you have to complete one before you can go to the other. If I allowed myself to break it up, I believe I could do it faster. The damn pull-ups and hindu push-ups kill me every time.
R. Alan Hester is offline   Reply With Quote
Old 07-30-2008, 12:14 PM   #13
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Quote:
Originally Posted by R. Alan Hester View Post
I am doing it where you have to complete one before you can go to the other. If I allowed myself to break it up, I believe I could do it faster. The damn pull-ups and hindu push-ups kill me every time.
I am going to do half of the reps tonight (15 reps for each exercise) and see how it feels.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 07-31-2008, 05:43 AM   #14
R. Alan Hester
Senior Member
 
R. Alan Hester's Avatar
 
Join Date: Nov 2006
Posts: 290
Default

31 Jul 08
Decided last night after testing my hamstring flexibility that I need to address my mobility issues. When I place the blade of my hands in the crease of my hips and maintain my lordotic (sp?) arch, I can only bend about 12 inches. In other terms, i am at a negative 10 on the sit-and-reach test. I did not realize I have been bending my lower back, not at the hips, when squatting and dead-lifting.

I think this is the culprit of my tight back and lower back injuries over the last few years. I keep trying to work around it, but it always comes back to haunt me when progress is being made.

Mighty River of Steel Day

"Quick 8" for warm-up

Front Bend: Standing Push--8 sec breath-tension cycles X 5 on 36" then 24" boxes

Back Bend: Handbridges w/ flat feet--8 sec breath-tension cycles x 5

Splits: Slide splits and front on plastic sheet--8 sec breath-tesnsion cycles x 5 each direction.

Indig squat hold for 30 secs x 5.
R. Alan Hester is offline   Reply With Quote
Old 08-01-2008, 08:50 AM   #15
R. Alan Hester
Senior Member
 
R. Alan Hester's Avatar
 
Join Date: Nov 2006
Posts: 290
Default

1 Aug 08
45 Minutes Trail Ride
Finished with a run at the Hincapie Challenge, a 0.6 mile hill that averages 11 percent grade (read below).
Holy Suck, Fatman!

30 min. rest then:
Deadlifts up to 325 x2
3x5 BW pull-up (nips to bar)/ ring dip sets (All dips form the bottom to remove stretch-reflex, thereby saving shoulders and increasing difficulty)
"Challenge Hincapie at Paris Mountain
Posted Monday, July 25, 2005 - 10:57 pm
http://orig.upstatelink.com/outdoors...5072567584.htm

By Justin Chappell
STAFF WRITER
jchappell@upstatelink.com

So, you think you can ride with Greenville Tour de France cyclist George Hincapie?

We'll here's a way you can give it a try (and, probably, fail horribly) if you want to test your riding skills. There's a 0.6 mile uphill climb at Paris Mountain State Park that he does in 3 minutes and 3 seconds.

"The percent grade of it averages 11 percent," said Ty Houck, the park's manager. "And that's as steep - if not steeper - than a lot of the stages in the Tour de France."

Officials at that park saw Hincapie there regularly, and they saw him starting at one point, racing up the hill and redoing it over and over again. So they talked with him about it and decided to mark its beginning and end in December 2004 so others could try. Since then, it's been called the "Hincapie Challenge." And it's one of the spots Hincapie trains regularly.

Lots of people give it a whirl, Houck said, but few ever come close. The closest he's heard of was someone doing it in about four minutes - that's only 57 seconds longer than Hincapie, right? Well, think about this:

That's 57 seconds longer over just 3,300 feet - and that's a lifetime in a bicycle race."
R. Alan Hester is offline   Reply With Quote
Old 08-02-2008, 08:33 AM   #16
R. Alan Hester
Senior Member
 
R. Alan Hester's Avatar
 
Join Date: Nov 2006
Posts: 290
Default

2 Aug 08
Booklet of BodyWeight Power (BBWP) & Mighty River of Steel (MRS) Day by Bryce Lane

"Quick 8" for warm-up

BBWP Workout 1A (introduction level)
Sumo Power Squat 1X30 reps
Egyptian push-ups 1X20 reps
Body-Rows on rings 1X20 reps

MRS
Front Bend: Standing Push--8 sec breath-tension cycles X 5 on 24" boxes

Back Bend: Handbridges w/ flat feet--8 sec breath-tension cycles x 5

Splits: Slide splits and front on plastic sheet--5 reps each direction.

Band hamstring stretches

Notes: range of motion getting better on the stretches.
BBWP goals are one set of 100 in squats and jumps and 50 in Egyptian push-up
R. Alan Hester is offline   Reply With Quote
Old 08-02-2008, 10:21 AM   #17
Jacob Rowell
Senior Member
 
Join Date: Jul 2007
Location: Richmond, VA
Posts: 389
Default

Still incorporating any sandbag work? I had a lot of luck with the sandbags for awhile, doing mostly shouldering by any means possible with heavy bags, and some cleans at lighter weights. Anyways, good to see someone else incorporating them.
Jacob Rowell is offline   Reply With Quote
Old 08-02-2008, 12:37 PM   #18
R. Alan Hester
Senior Member
 
R. Alan Hester's Avatar
 
Join Date: Nov 2006
Posts: 290
Default

Quote:
Originally Posted by Jacob Rowell View Post
Still incorporating any sandbag work? I had a lot of luck with the sandbags for awhile, doing mostly shouldering by any means possible with heavy bags, and some cleans at lighter weights. Anyways, good to see someone else incorporating them.
Jacob,

Yes, sandbags are tomorrow. I am going to use sandbag shouldering as my "power" movement, due to the pop in the power zone to get it to my shoulder, and deadlifts once in a while as my slow lift.

I know that weight is weight, but I prefer sandbags most of the time. I do like my new keg, but the grip work is not as intense.

Alan
R. Alan Hester is offline   Reply With Quote
Old 08-03-2008, 08:16 AM   #19
R. Alan Hester
Senior Member
 
R. Alan Hester's Avatar
 
Join Date: Nov 2006
Posts: 290
Default

3 Aug 08

JM
10 min sandbag shouldering (lower bag to floor each rep) 120lbs Aviators Kit Bag x 20 reps

35 min walk up/down hill

Note: I like these bags better because they are rounder than duffle bags, which makes the weight even harder, almost like a stone, except I can drop it on my toes. Also, I can do Farmer Walks with them, because the handles can withstand the stress. See Example: (http://www.armysurplusworld.com/prod...roductID=36658)
R. Alan Hester is offline   Reply With Quote
Old 08-04-2008, 05:53 AM   #20
R. Alan Hester
Senior Member
 
R. Alan Hester's Avatar
 
Join Date: Nov 2006
Posts: 290
Default

4 Aug 08
20 min run/walk (2min/1min)
10 min Airdyne Ride sprint/ recover (30sec/30sec)

Note: Practiced Pose Method for run.
R. Alan Hester 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 03:29 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