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Old 07-28-2010, 09:06 PM   #411
Emily Mattes
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Posterior chain is tired and not used to being used, so lifts are down. Cleans are WAY down as I'm still trying to get used to new form. It goes well, then it goes wonky.

2010.07.27
Box jumps (from seat): 6x4 (seat above knees )
Sn: 30x4, 35x4x2, 40x4, 45x3, 52x2, 55, 57, 60(f), 50x3x2, 45x3x3
Jerk: 45x5, 50x4, 60x3, 65x2, [70x1x10] <- 10 breaths in between each single
Row: 50x6, 60x5, 65x4, 70x3, [75x1x5, 70x1x5] <- 10 breaths in between each single, 40x8x2, 45x8x2
Reverse hypers: 140#x10x3, 125#x10

Conditioning
7 sets of (each set is a triplet per arm)
3 KB one-arm swings, 16kg
3 KB one-arm push presses, 16kg
3 KB one-arm overhead lunges, 16kg

Abs: 90#x8, 80#x8x2

NOTES
1) To do a proper seated box jump I had to use a box that was well above parallel, so weak are my hamstrings.
2) Dropped weight on rows to readjust form

-------------------
2010.07.28
Morning
Sled drag: 135# (for warm-up)
HH PSn: 25x4x2, 30x4, 35x3, [40x1x4, 35x1x4, 38x1x2] <- ~1:00 rest in between each single
PCl from blocks: 45x4, 50x4x2, [55x1x3, 53x1x5] <- ~1:00 rest in between each single
BS: 50x5, 65x5, 75x4, 85x3, [95x1x10] <- ~10 breaths in between each single
Reverse hypers: 100#x15x2

Evening
Cl: 45x4x2, 51x3, 60x2, 50x3, 65, 70
Cl pulls to knee: 73x4x2, 68x4
Cl: 50x3x5
Box squats: a lot of work with PVC and box above my knees
DL: 70x4, 90x3, 100x3, 110x3, 115x2, 100x3, 90x3x2
More box squat practice

Supersets:
GHR: 10 x 3 sets
Hanging leg raise: 10 x 3 sets

NOTES
1) Speed work, back squats definitely affected by tired glutes
2) Cleans are all over the place! Argh this new starting position is driving me crazy!
3) Doing box squats to teach myself to engage hamstrings, and found I can only control them well above parallel and with naught but a PVC pipe. My hamstrings aren't weak--I wouldn't be able to do glute-ham raises otherwise, and multiple people have confirmed I do those properly--the back half of me just isn't firing.
4) Deadlifts are weaker, but move a hell of a lot faster when I activate the PC
5) Ab work two days in a row! I'm on a roll!
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Old 07-29-2010, 08:03 AM   #412
Emily Mattes
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2010.07.29
Walking GM: Safety bar x 60' x 3
Bench: 45#x5, 95#x5, 110#x5, 125#x5x2, 130#x5
Wide grip body rows: 5x3
DB press: 40#x5x2, 35#x5
Shrugs: 180#x5x2, 190#x5
Bicep curls: 40#x5x3
Dips: 5x3
Hanging leg raises: 15
Russian twists: 10 x 2
RH: 140#x10x2, 125#x10
Straight-legged deadlift: 40x8, 45x8, 50x8
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Old 08-02-2010, 07:30 PM   #413
Emily Mattes
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2010.07.30-08.01 In DC helping friend find a wedding dress.

2010.08.02
Morning
C&J: 45x4x2, 53x4, 60x3, 68, 73, 77(f)x1x3, 65x2x4, 70x2
Log Clean & Press: 120#x3x3 (~45s in between each set)
Chain yoke: Worked with 290# for about 20min, made 50' in like 5:00 )
Prowler push/Keg carry: (340#/150#) x (50'/50') x 2 sets
Stones to 48'' platform: 165# x 3 x 3 sets (~1:00 in between each set)
Straight-leg pull throughs: 70#x15, 80#x15, 90#x15

Afternoon
Snatch: 30x4x2, 35x4, 40x2, 45x2, 52x2, 55, 60(f), 57(f)x2+57, 55x2x5
Jerk: 50x4x2, 55x2, 60x2, 68, 73(f)
Rows: 50x5, 60x5, 70x4, 75x2, 80x2, 85x2 (ugly), 50x10x3
Reverse hypers: 140#x10x3
Glute-ham raises: 12x3
Evil wheel: 5 roll-outs from knee x 3 sets

Conditioning
3x
Sandbag bent row: 85#x10
Sandbag half-moons: 33#x5/side

NOTES
  • Happy with Oly lifts, again, no PRs, but I'm handling more reps at higher weights. Five sets of doubles at 55 was not going to happen months ago.
  • Chain yokes are evil, couldn't do a run properly so just practiced with it and shuffled best I could.
  • Prowler push was to simulate a car push, I hope 340# was enough given that cars don't have the static friction of Prowlers.
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Old 08-05-2010, 07:04 PM   #414
Emily Mattes
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Ready to deload SO HARD. Have been asked to fill in at the Herculean competition this Saturday, so I guess I'll be doing that. Then a blessed, blessed back-off week.

2010.08.03
Seated box jumps: 6 x 4 sets
HH PSn: 30x4x2, 35x3, 40x2, [45x1x10] ~1:00 in between each set
Hang PCl: 45x4x2, 50x3, 50x2, [53x1x5, 53x2x3] ~1:00-1:30 between each set
Box squats: Work with PVC, then 45#x5x3, 65#x5x2
Reverse hypers: 100#x15x3
Cable pull-throughs (bent knees): 90#x12, 100#x12x2

-------------------------------

2010.08.04
DL: 70x4, 85x4, 100x3, 115x2, 135(f)x2, 110x3, 105x3x2
Cl: 45x4x2, 50x2, 60x2, 68, 50x3x3, 55x3x2, bunch of singles at 55
BS: 70x5, 85x4, 100x(2+f), 100x2x5
GM: 40x10, 40x8, 50x8, 60x(2+f), 55x3x3
Standing cable twists (reps per side): 90#x12, 100#x12x2
Cable pull-throughs (bent knee): 100#x10x2

Conditioning
HH DB Muscle Sn: 30#x15
15 knees-to-elbows (after first few reps couldn't hit full range of motion)
HH DB Muscle Sn: 30#x15
7 KTE + 8 Cables curls @ 80#
HH DB Muscle Sn: 30#x15
15 Cable curls @ 80#

NOTES
  • Was feeling a DL PR so stuck it first. Alas, it was not to be. Learned to not expect anything from cleans if I deadlift first.
  • Happy I can do a full KTE now, but switched to cable curls halfway through the session as I was too busy trying to hang onto the bar to hit my abs.

-------------

2010.08.05
PSn: 30x4x2, 35x2, 42x2, 58x2, 51, 54, 58, 60(f), 60, 60(f) (caught too high), 53x2x5
PCl + PJerk: 45x4x2, 50x2, 58x2, 64x(1+f), 50x3x2, 55x3x2
Bench: 45#xa lot, 95#x5, 115#x5, 125#x5x2, 135#x5

Circuit (everything done in a supersetting mishmash)
Body rows: 5x3
DB curls: 40#x5x2, 35#x5
DB press: 40#x5x2, 35#x5
Dips: 5x3
Muscle Sn: 30x5x3
Hanging leg raises: 15x3 sets
RH: 140#x10x3
SLDL: 40x10, 50x10 55x10

Sled drag: 135#x120'x4

NOTES
  • An Oly lifting PR? What?
  • Cleans are so messed up!
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Old 08-15-2010, 11:25 PM   #415
Emily Mattes
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Have been working out, need to update log.

Spent the weekend at Westside gym, Louie was kind enough to allow me and a friend to visit and it happened to be during a Crossfit powerlifting seminar. Got to squat with the team Friday morning and then spend the next two days learning a hell of a lot and, more importantly, developing some serious flexibility in how I think about training, coaching, and weightlifting in general.

Love it or hate it, Westside is the most creative gym I've been to in the breadth of exercises created and embraced, and its flexibility towards training. I only talked with him for two days, I wouldn't claim to know Louie, but I got the impression that the only thing he wasn't open to was people shooting down a training idea without trying it first.

If I take one thing away from this weekend, it will be "What have you got to lose?"
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Old 08-15-2010, 11:37 PM   #416
Emily Mattes
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Join Date: Jul 2008
Posts: 727
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Have been working out, need to update log.

Spent the weekend at Westside gym, Louie was nice enough to allow me and a friend to visit and as a bonus it happened to be during a Crossfit powerlifting seminar so we got the full rundown. Got to squat with the team Friday morning and then spend the next two days learning a hell of a lot and, more importantly, developing some serious flexibility in how I think about training, coaching, and weightlifting in general. Also got to embarrass all of Olympic weightlifting as I was called on to box jump in front of the group, and I happen to be the only Olympic weightlifter in the world who cannot box jump for shit.

Love it or hate it, Westside is the most creative gym I've been to in the breadth of exercises created and embraced and its flexibility towards training methods. I only talked with him for two days, I wouldn't claim to know Louie, but I got the impression that the only thing he wasn't open to was people shooting down a training idea without trying it first.
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Old 08-20-2010, 03:24 PM   #417
Emily Mattes
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Workouts for almost a month!

In summary: Did team strongwoman competition. Deloaded for a week, went to Westside, pulled hamstring there, workouts have been lame for the past week because I'm taking it easy on the legs.

Maxed out bench a few days ago for giggles. 155# was easy, but couldn't get 160#. The guy spotting me told me to stop as my form is apparently TERRIBLE and when I press the bar I press crooked. Probably because my left shoulder is having mobility issues.

2010.08.06 REST

------------

2010.08.07
Team Strongwoman comp (the HERculean!)
Tire flips: 5x300#
Stone loading (max loads in 120s over 44'' bar): Got 135#x11, then almost loaded 240# challenge stone twice but didn't have the hip pop to get it through
I-bar overhead press (max clean and press in 90s): 95#x13

Medley:
200# yoke x 20yds
300# chain drag x 20yds
140# Prowler push x 20yds
110# anvil carry x 20yds

-------------------

2010.08.08-09 REST

--------------------

2010.08.10 - Start of deload week!
Box jumps (seated): 6x3
Sn: 30x4, 35x4, 40x4, 45x4, 53x2x3
OHP: 20x5, 30x5, 40x5, 30x5x2
Barbell rows: 40x5, 50x5, 60x5, 50x5x2
GHR: 12x3
RH: 140#x10x3

---------------------

2010.08.11
Morning
HHPSn: 25x4x2, 30x4, 35x3, [38x1x8]<-- 1:00 rest in between
HHPCl: 40x4x2, 45x4, 50x3, [53x1x6]<--- 1:00 rest in between
BS: 60x5, 70x5, 80x5x3
Pull-throughs: 100#x15x3

Afternoon
Cl: 45x4, 51x4, 60x3, 68x2x3
RDLs: 50x5, 70x5, 80x5, 85x5x3
Box squats: Lots of sets of 8 with no weight, practicing form
RH: 110#x15x3
Walking GM: Safety bar x 60' x 3
Lots of ab work - side bends, etc

------------------

2010.08.12-14
WESTSIDE
Friday morning did 12x2 dynamic box squats off of foam with 185# bar weight and 70# of band tension. Then did doubles of sumo dead with 135# bar weight with an unknown amount of band tension until I pulled my hamstring.

Lots of sled pulling and various exercises throughout the weekend. Good times!

-----------------
2010.08.15
Sumo deadlift: 30x25 reps x 3 sets
Lots of random lame volume work getting blood through the ham, band good mornings, shit like that. Some upper body work as well. Unsatisfying workout.

----------------

2010.08.16
OHP: 20x5, 28x5, 33x3, 40x3, [45x1x3, 45(f), 40, 43x1x3, 41x1x2] <-- ten breaths between each rep
Body rows: 6x2
Pull-ups (band assisted, ten breaths between each set): Black x3x4, Orange x3x3, Orange x(2+f), Yellow+blackx3x3
Sumo deadlift: 35x25x3
Band GM: Greenx25
Glute-hip-machine work: Sets of 15 with moderately heavy weight
RH: 50#x15x3
Ab work

------------------
2010.08.17
Sumo: 35x25, 40x25, 45x25
Ab cable curls: 90#x10x2 (waiting for a bench to open)
Bench: 45#x5, 95#x5, 115#x3, 125#x2, 135#, 155#, 165#(f), 160#(f)x1x2, 120#x5, 95#x5x4 (work on form)
DB rows (weight, reps per side): 20#x10, 30#x10, 40#x5, 30#x10, 45#x5, 40#x5 (focusing on really drawing back scapula and feeling movement in back)
Band rows: Purple x 15 x 3
Planks: 25 x 45s x 3

Conditioning
3 sets of (weight, reps per side)
KB half Turkish get-ups (no standing): 12kg x 10
KB cross chops: 16kg x 10

--------------------

2010.08.18
Sumo: 40x25x2, 45x25

Circuit (big supersetted mess)
DB press, flat bench (weight per side): 50#x5x3
Body rows: 5x3
DB curls (weight, reps per side): 40#x5x2, 35#x5
DB press (weight, reps per side): 30#x5, 35#x5x2
Dips: 5x3
Shrugs: 180#x5, 200#x5x2
Pull-throughs: 110#x12x2, 120#x12
Hanging leg raises: 15x3
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Old 08-22-2010, 05:49 AM   #418
Emily Mattes
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Have been working out every day because the intensity and volume has been so low, also to keep blood and movement through hamstring. It's getting a bit better, but I'll probably have to go easy on it for another week so I'll just be hitting the back and pressing movements.

---------------------------

2010.08.20
Band GM: Green x 50
Sumo: 40x25, 45x25, 50x25
SLDL: 45#x25x3
Glute-hip machine (weight, reps per side): 205#x15x3

--------------------------

2010.08.21
OHP: 45#x10, 65#x5, 85#x4
12'' log strict OHP: 100#x4x2, 100#x(2+2 push press)x2
12'' log push press, max in 60s: 100#x8
12'' log push press (for form): 100#x3x3
Sumo DL: 50x25, 55x25, 50x25
Seated rows on iso-lateral row machine crap: 90#x10, 140#x5, 160#x3, 110#x5, 120#x3, 130#x3, 140#x3, 150#x3, 160#x3, 180#x3, 120#x5x2
Kneeling bag GM*: 33#x10, 66#x8, 85#x6, 96#x5x4
Trap bar farmer's holds: 70#x max time, 115#x15s, 115#x35s, 115#x20s, 115#x30s (all done for max time)
SLDL: 30x25x3
Yoke hold/walkouts: 200kg x max time

Conditioning
3x
1:00 constant kettlebell movement (presses, cleans, swings, etc), 16kg
0:30 tornado ball, 25#
plus 2:00 constant KB movement with 0:30 tornado ball

NOTES
  • Was working up to a heavy triple for those rows, had to drop back down and work up again to refine form
  • Kneeling back good mornings are my attempt to simulate the rounded back movement of stone lifting without bringing in my hams. Kneel on floor, sandbag/other weighted roundish implement in lap or on floor, round over, grip it approximately like a stone, then straighten back. Not sure if I would go very heavy or for more than a 3RM with this..
  • Yoke hold/walkouts are an exercise suggested by Kirk a while ago to get used to the idea of the discomfort of heavy weight on my back. Load up bar on high pins with weight you could never squat. Stand with it until you collapse (the bar will fall on the pins). He said I would probably only be able to do this once. I tried a second time, and he's totally right, the CNS was shot to hell.
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Old 08-27-2010, 08:44 PM   #419
Emily Mattes
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Posts: 727
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Totally reinjured my hamstring on Tuesday and now it feels worse than it did a week ago when the injury was only a week old. On advice from another lifter am going to give it at least three days of full rest, no glute activation work, nothing but rolling and light stretching, see how it feels.

It is making workouts difficult, I would focus just on pressing, core, and back, but my back is hard to train. It's too weak to load it up properly as I totally lose ROM, and all of the good, scalable exercises that I can feel involve my hamstring (like the ill-advised Pendalay rows I did today). I'm making up a lot of exercises to teach myself to use the muscles properly and who knows if they're really making a difference.

Also I miss the Oly lifts. Maybe after the rest I can start doing hang work at least.

2010.08.22 REST

2010.08.23 TOTAL SHITSHOW
Should not have started workout with stiff-legged deadlifts. Hamstring was not warmed up enough and I think it made it worse. Tried to do some heavy upper back work, but for whatever reason my back won't let me max out--I'll work up to a weight I can rep out forever, but the minute I go above it range of motion goes to shit and I can't complete the movement. Not sure what that's all about! More isometric work?

Anyway, did some sumo deadlifts, fucked around with upper body work, workout distinctly unsatisfying!

2010.08.24 REST
Aside from hamstring work and some glute activation stuff. And sumo deadlifts, and band good mornings.

2010.08.25 REST

2010.08.26
OHP: 20x5, 30x5, 35x4, 40x3, 45x3, 47x(1+f)
Bradford presses (reps per side): 45#x5, 65#x5, 75#x5x2, 80#x(4+f), 75#x5
Incline DB press (weight per side): 15#x5, 25#x5, 30#x5, 40#x5, 45#x5, 50(f), 45#x(3+f)
Bicep curls: 25#x5, 35#x5, 40#x5x2
Seated front-raise DB shoulder swings (weight, reps per side): 15#x8, 25#x8x2
Ab work: Stirring the pot, Band twists (with purple band)
Some gay tricep extension shit with the dumbbells

2010.08.27
Sumo DL: 30x25x3
RDLs: Barx25x3
Seated round-back GM: 20x10, 30x10, 35x5, 40x5, 45x3, 50x3, 55x3, 60x3, 70x3
Pendalay rows: 20x8, 35x6, 45x5, 55x5, 50x5x2
Much stricter Pendalay rows keeping tight erector spinae: 20-30kg for a bunch of sets
High pulls: 30x5x2, 38x(4+f), 38x3x5
Landmines (reps per side): 45#x10, 70#x10x3
Hanging leg raises: 12x4
Band round-back extension exercise thing I made up: Worked up to green plus blue band
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Old 08-30-2010, 08:37 PM   #420
Emily Mattes
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Ham still injured, but missed Oly. Keeping it to really high hang, really high power work. Hey, I'll get to work on my speed!


2010.08.28
High-hang power snatch: 25x5, 30x4, 35x3, 40x3, 45x2x3
High-hang power clean: 35x5, 40x4, 45x3, 50x3, 45x3x2
12'' log push press: 100#x3, 110#x2, 125#, 135#, 145#(f)x2, 140#(f)
Zercher holds, 3'' axle (weight does not include axle weight): 30x maybe 30s, 50x maybe 45s, 70x1:00, 80x0:55, 80x0:38
Kneeling bag GM: 33#x8, 66#x8, 85#x5x2, 96#x4, 96#x3, 100#x3x3
DB rows (practicing retraction): 25# x whatever, 30# x whatever, 35# x whatever
Kneeling cable crunches: 80#x10x3
Weighted push-ups (plate on back): 10x5, 15x2+10x3, 10x5, 12.5x(4+f)
Also did a lot of barbell wrist rolls throughout workout

Conditioning work alternating sets of 10 DB push press with ab work (half-moons and cable crunches)

--------------------

2010.08.29
Dynamic effort push press: 45#x5, 65#x4, 75#x3, 80#x8x3
Close grip bench: 45#x5, 65#x5, 95#x5, 115#x5x3
Dips: BWx5x4
Hammer curls (very strict): 20#x8, 25#x8, 30#x8x2
Side raises: 15#x8x3
Planks: 25kg x max 3
Side planks: Bunch of 30s sets each side as I alternated doing planks and cleaning mirrors at the gym

-------------

2010.08.30
HHPSn: 25x5, 30x3x2, 35x3, 40x2, 45x2, 50x2, 45x2x5
Seated round-back good mornings, safety squat bar: 65#x5, 80#x5, 110#x4, 130#x3, 150#x3, 160#x3, 180#x3, 200#x3 <-- could probably have gone a little higher but this exercise feels dangerous
Lying DB rows: 15#x10x2, 25#x8, 30#x6x5
Pull-ups (band): Orange x 5 x 5
Band rows w/ 5s isometric hold at top of rep: Thin purple x 8 x 4
Stirring the pot: 10/side x 4
Side cable curls (weight, reps per side): 90#x8, 100#x8, 120#x8, 130#x8

Conditioning
Sweatt's Bar Fight: 30kg x 4:00, overhead work only

(this something Shane Sweatt showed me at Westside, basically you load up a barbell and keep it constantly moving as quickly as possible using as many varied movements as possible without letting it touch the ground for a set period of time)
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