Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 11-04-2010, 07:27 PM   #431
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

Well, not one post since I complained about my lack of progress in the big lifts when I get some validation that things are improving behind the scenes, so to speak. I did box jumps today for the first time since the beginning of August, warming up with a 24'' box, and completely overshot its height and underestimated my speed, slamming down on the box and almost falling into the wall in front of me. While doing the 21'' box jumps for my conditioning workout it was more difficult trying to control the height of jump than the jump itself.

Of course when I tried to do the 28'' box my box jump fear returned and I pussed out. If I decide to test it I'll have to use my method where I keep adding plates to the low box, I'm less likely to psyche out that way.

I'm entering a cutting phase for financial reasons, and am trying to adjust programming accordingly based on recommendation of an excellent lifter at ISG:

- ME work is for singles, and not to failure--more like to 90% daily max
- Keeping Oly work lighter, focusing on technique, and working in a few heavierish (i.e. over 70%) singles at the end.
- Cutting back on volume on DE day.
- Trying to cut back on accessory volume but so far have only succeeded in that I do only three sets of stuff and am doing less on DE days.
- Adding walking but not a ton and being militant about keeping my heart rate under 130bpm (~70%)

------

2010.11.01
ME LOWER
2 Sn pull to knee + Sn pause @ knee: 35x2x2, 40x2, 45
Sn: 52x1x2
GM: 20x5, 30x5, 40x5, 50x5, 55x2, 60, 65
Weighted hip thrusters: 20x5, 40x5x3 <-- struggling with 88#
RH: 110#x10x3

Conditioning
5 rounds of
10 sled pull-throughs, 180#
5/side sledgehammer-to-tire

+ 10 250# tire flips at end

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

2010.11.02 REST

---------

2010.11.03
ME UPPER
HH PCl: 35x4x2, 40x3, 45x3x3
PJerk: 40x5, 50x5, 55x3, 60x3, 65, 70
Press: 20x5, 30x5, 40x5, 42x5x3
Wide-grip pull-ups, bands: Black + purple x 8 x 3
Face pulls: 50#x8, 60#x8x2
Bicepzzz: 35#x5x3
Hypers: BW x 12 x 3
IYTW whatever shoulder stuffs

---------

2010.11.04
DE LOWER
Box DE (TO PARALLEL AGAIN): WU with 20, 40x2x8
DL DE: 70x1x8
2 Cl PTK + 2 Cl pause @ knee: 40x3, 50x2x2, 57
Cl: 62, 67
Stripper box squats: BWx10x3
Weighted bird dogs (weight, reps per side): 10#x12x3

Conditioning
AMRAP in 10 minutes of:
12/side landmines, 15# @ end of bar
10 box jumps, 21''
8 KB swings, 28kg

Got six rounds, when I started only expected five so go me I guess.
Emily Mattes is offline   Reply With Quote
Old 11-13-2010, 03:42 PM   #432
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

Workout dump. This log comes in handy when I misplace my paper log or need to look things up quickly without flipping through pages. Other than that it's kind of a dead thing.

2010.11.05
REST

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

2010.11.06
EVENTS DAY - CONTEST SIM (sort of)
Sn: 35x4, 40x2, 47x2, 52x2, 55, 59
C&J: 45x3, 52x2, 60x2, 68x1x2
12'' Log C&P: 100#x3, 110#x3, 120#x2, [130#x2]<-- in 1:00 , practiced form with 100# a bunch
BS: 50x5, 60x5, 70x5, 80x3, 90x(2+f)x2 FUCK
Yoke: 255#x80', 325#x80'x2, 400#x80'
Stones to standing, no load, focusing on hips: 165#x3, 165#x2x4
3'' axle hold: 90# x max hold x 4 sets
Paloff press: Orange band x 15/side x 3
Pendulum quadruped (weight, reps per side): 25#x6, 45#x6x3
Roll-outs: Small stability ball x 10 x 3

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

2010.11.07 REST

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

2010.11.08
DE UPPER
HH PSn: 20x5x2, 25x4, 30x4, 35x3x3
DE Jerks: 40x5, [43x3x8] <-- every 30s
45-degree incline press: 45#x5, 65#x5, 80#x5, 95#x5, 110#x5, 105#x5, 110#x5 (remembered leg drive)
High bent rows: 40x5, 50x5, 60x3, 65x3x3
Shoulder rehabs stuff

Conditioning
AMRAP in 10min of
10 body rows
10 push-ups
5/side TGU, 12kg

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

2010.11.09 REST

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

2010.11.10
ME LOWER
2 Sn PTK + Sn (pause @ knee): 35x3, 40x2x3, 45
Sn: 53x1x2, 55
DL: 45x5, 60x5, 70x5, 80x5, 90x4, 100x3, 110(f), 120, 130, 140(f)
Hip thrusts: 20x5, 30x5, 40x5, 45x5x3 <-- oh god it hurts so bad
RH: 110#x10, 120#x10x2
Side planks (weight, time per side): 15 x4 5s, 15 x 40s x2

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

2010.11.11
ME UPPER
HH PCl: 25x4, 40x3, 45x3, 50x3x2, 50x4
Bench: 45#x5, 85#x5, 100#x5, 110#x5, 120#x3, 130#, 140#, 150#, 165#(f), then bunch of technique work with 135#
Press: 20x5, 30x5, 40x5, 40x(4+f), 35x5

Conditioning
6 rounds of
3 DB push press, 50#/hand
5 wide-grip pull-ups, black + purple bands
8 hanging leg raises
Bicepzzz (weight, reps per side): 35#x5, 40#x5, 35#x5
Sled drags: Went for a walk with 160#, measured it later, my sled walks are about a quarter of a mile or maybe a little

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

2010.11.12
REST

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

2010.11.13
OLY/EVENTS
Sn: 35x4x2, 42x2, 47x2, 52x2, 55, 57, 60
C&J: 45x3, 53x2, 60x2, 65x2, 68, 70
12'' Log C&P: 100#x3x3, 110#x3, [120#x3x3] <-- ~1:00 in between
BS: 50x5, 60x5, 70x5, 80x3, [85x3, 85x(2+f), 85x3] <-- minimal rest
Yoke: 165#x60'x2, 255#x60', 345#x60', [365#x60'x3] <-- minimal rest
Sled drag: 200#x60'x2
Prowler push/sled drag: 270#/300# x 60'/60', 360#/300# x 60'/60' x 2
2'' axle holds: 100# x 1:00 x 2, 100# x 0:45, 100# x 1:00
Emily Mattes is offline   Reply With Quote
Old 11-20-2010, 06:07 PM   #433
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

75kg clean felt easy on Monday, haven't been able to hit cleans that close to my max (just 90%) in an embarrassingly long time. Despite the fatigue from the pull-to-knee/pause clean work my form is actually better and the lifts actually easier when I do full cleans after doing them. Right now I'm dangerously approaching the point where my snatches at any given time are feeling more comfortable than my cleans, though. I'm not finishing my clean pull at the top and am having some serious timing issues, need to find a place in my schedule to work on that.

The 63kg snatch today felt really good, but I decided to stop there. I can tell there are some big snatch PRs waiting for me, but I'm going to be patient and continue to focus on gaining confidence and mental focus during my training as well as drilling my pull off the floor and keeping my hips down. I'm a lot better these days about blocking out the weight on the bar and focusing on a few cues at a time, saving the complicated technique work for low weights. It helps a great deal to be lifting at a gym like Iron Sport, where there will be people walking in front of your view, yelling at each other across the gym, the bar isn't great . . . When you're doing a PR, the gym doesn't go silent to let you concentrate, you have to find the concentration within yourself.

Hammies are getting stronger, slowly but surely. I think I will be eschewing competitions and specific lifting goals for a while, both for monetary issues and to pour all of my focus into them. If I can reach the point where I can start loading them with serious weight by January without having to concentrate as hard on their flexion, then by May I am hoping to see some serious changes in my lifting.

The diet for cutting seems to be going well and not overly impacting my lifting, though I'm seeing two reasons:
1) Dropping a day of lifting out of the week
2) Dating a powerlifter who is not exactly worried about eating clean, meaning weekends have been a bust for diet so far


2010.11.14
REST

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

2010.11.15
2 Cl PTK + Cl (pause @ knee): 40x2x2, 45x2x2, 53x1x3
Cl: 60, 65, 70, 75
Box Squat DE: 20 x WU, [40x2x9] <- ~40s in between
DL DE: 75x1x8 <-- 30s in between
RH: 110#x10, 120#x10x3

Conditioning
6-5-4-3-2-1 with 60s rest in between (30s for last three sets), 30kg barbell:
DL
RDL
Bent row
Power clean
FS
Push press
Good morning
BS

Sled pulls: 160# x a while, not quarter of a mile though

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

2010.11.16
REST

--------

2010.11.17
DE UPPER
HH PSn: 25x5, 30x3x2, 35x3, 40x3x2
DE OHP: 25x5, [30x3x8]
Close-grip bench: 45#x5, 65#x5, 95#x5, 105#x5, 115#x5, 125#x5x2
High bent rows: 40x5, 50x5, 60x5, 65x5x3
Push-ups: Black band x 5, 6, 7, 8, BWx10x2
Shoulder swings: 15#/side x 12/side x 3
Paloff press: Thick purple x 10/side x 3

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

2010.11.18
ME LOWER
2 Sn PTK + Sn pause @ knee: 35x3, 40x2, 45x2x3, 52x(2 pull + fail Sn)
Sn: 52, 55x(f+f+1)
GM ME from pins: 20x5, 25x5, 30x5, 40x5, 45x5, 50x3, 60x3, 65
SLDL: 40x6, 50x6, 60x6x3
Hip thrusts: 40x5, 50x5, 55x5x2, 50x5 (finally over 100#!)
Stripper box squats: BW x 12 x 3

Conditioning
6 rounds of
60' Prowler sprint, 4 plates
8/side sandbag half-moons, 35#

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

2010.11.19
REST

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

2010.11.20
OLY/EVENTS DAY
Sn: 35x4, 40x2, 45x2, 52x2, 55, 58, 60, 63
PCl&J: 45x4, 52x2, 60x2, 68x2
Cl: 73(f) x 1 x 2, 73
12'' log C&P: 100#x3, 110#x3, 120#, 130#xfx2, 110#x3x3
BS: 50x5, 60x5, 70x5, 80x3, 90(f)x1x2, 70x3x5 <-- need to work on form
Farmer's walk/Sandbag shoulder & carry: 135#/115# x 60'/60' x 4
Stones to hip thrust: Miscellaneous with 165#, went shitty
Pendulum quad glute thing: 30#x6x2, 25#x6
Pull-throughs, band: Green x 15 x 3
Paloff presses: Thick purple x 15 x 3
Emily Mattes is offline   Reply With Quote
Old 12-13-2010, 10:52 PM   #434
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

Workout dump. Vacation plus schoolwork plus onset of painful medical condition plus sleep deprivation plus general being-a-pussy have made workouts short and intermittent since last update.

The pull-to-knee work and hamstring/glute work in general is doing wonders for the quality of my pulls, though my lifts (especially cleans) still feel weaker due to the weakness of the posterior chain. Also I think some of my clean timing issues are due to not starting the DKB soon enough . . . tied to having a weak PC that can't initiate the movement. It is entirely possible that I've become PC-obsessed and now that I've got a hammer everything looks like a nail, but given the overarching importance of the PC in athletic and power-based movements I don't think I can be that far off about everything, right?

In related news, I was gifted this eBook over the weekend and look forward to including new and exciting butt exercises into my life.

2010.11.21
REST except for walking and stuff

2010.11.22
ME UPPER
HH PCl: Form work with 35, 40, 45x3x4
Push press: 20x5, 40x5, 45x5, 50x5, 55x3, 60x3, 65, 70(f)x1x2
Press: 30x5, 35x5, 40x5, 43x(4+f), 40x5
Wide-grip pull-ups, band: (black + thick purple) x 8 x 4
Leg press w/ heels on top of plate, rest-pause stuff: working with sets of 8 for 90#, 160#, 180#, then 210#x8,8,6,4
Sled pull-throughs: 170# x 80'

Conditioning (done all together, kind of changed things as the workout went on)
Sled drag, 170# x 80'
One-arm KB swings, 16kg x 15/side
KB cross-chops, 16kg x 12/side
3 rounds of
Sled reverse face pulls/rows, 90# x 160'
One-arm KB swings, 16kg x 15/side
KB cross-chops, 16kg x 12/side
Sled drag, 170# x 160'

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

2010.11.23-28 Thanksgiving

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

2010.11.29
DE LOWER
Box squat DE: 20x a lot, [40x8-10]<-- lost count
DL DE: 70x1x8
GHR: BW x 10 x 3 (hams are now strong enough that these actually do something!)
Stripper box squats: BW x 12 x 3
Band pull-throughs: Blue x 12 x 3
Band ham curls: Black x 20, Yellow x 20 x 2

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

2010.11.30
REST

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

2010.12.01
DE UPPER
HH PSn: 25x a bunch, 35x3x2, Shitton of form work at 35, 40x3x2
DE OHP: 20 x warm-up, 28x3x6
Close grip bench: 45#x5, 95#x5, 105#x5, 115#x5
Close grip pause bench, form work: 115#x5x3
Pendalay rows: 20x8, 40x8, 45x6, 50x6x3
Push-ups, band: Black x 8, Black x 6 x 3
Roll-outs: Blue swiss ball x 12 x 3
Standing shoulder swings: 20#/side x 12/side x 2, 15#/side x 12/side
Sled pull: Monster walks with 135# x 800-1000', undetermined distance with 180#, then 60-70' of pull throughs with 180#

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

2010.12.02
ME LOWER
GM (safety squat bar): 65#x5, 95#x5, 105#x5, 120#x3, 130#, 140#x1xf, 140#, 145#, 105#x5, 95#x5
Sn pull to knee and pause at knee pulls: 35x4x3, 40x3x2, 45x3 <-- did a lot of messing around here
2 Sn PTK + Sn pull (pause @ knee): 50x2, 55
SLDL: 40x6, 50x6, 60x6, 65x6x3
Glute thrusts: 40x5, 50x5, 55x5, 50x5, 45x5
Sled "sprints": 180# x 100-120' x 5
Sled monster walks: 180# x 100'
Leg press, heels only: 200#x10x3

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

2010.12.03 REST

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

2010.12.04 - cut workout short due to tired, sick, sand in vagina
OLY/EVENT DAY
Sn PTK + Sn (pause @ knee): 35x(4+1), 35x(3+1)x2x2
Sn: 40x2, 45x2, 50x2, 55
Cl PTK + Cl (pause @ knee): 45x(2+1)x2x2
C&J: 50x2, 55x2
HHPCl: 45x2
HH Cl Pull + HHPCl: 45x(2+1)x2, 50x(2+1)x2x2
BS: 50x5x2, 60x5, 70x5, 75x5, 80x5, 75x5x3

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

2010.12.05-10 what's up week before finals

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

2010.12.11
DE UPPER
HHPSn: 25x4x2, 35x3x3
OHP DE: WU with 20, 30x3x6
Close-grip pause bench: 45#x5, 85#x5, 95#x5, 105#x5, 110#x5, 120#x5x3
1-leg RH: 45#x10/side x 3
Pendulum quadruped: 25#x6/side, 0#x6/side, 5#x6/side, 10#x6/sidex2, 7.5#x6/side <-- had to drop weight to stop cheating

Conditioning
5 rounds of
For each side:
10 1-arm KB swings, 12kg
10 KB snatches, 12kg
5 strict KB presses, 12kg

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

2010.12.12 REST

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

2010.12.13
DE LOWER
Cl PTK + Cl (pause @ knee): 45x(3+1)x2, 52x(2+1)x2, 60x(1+1)
Cl: 65, 70
BS DE: WU w/ 20, 45x2x8
DL DE: 70x1x8
GHR: BWx10, Yellow band x 10 x 2
Pull-throughs, band: Blue x 12 x 3

Conditioning
5 rounds of
20 yards - 40 yards - 20 yards shuttle sprints
8 KB swings, 28kg
10 push-ups
1:00 rest
Emily Mattes is offline   Reply With Quote
Old 12-19-2010, 03:12 PM   #435
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

Whoops, finals still eating me. My goal for next semester is to balance my schedule better. This has by far been the most lax I've been about training ever--even the month of November wasn't great. Going to spend the month between semesters kicking my own ass.

The length of the parking lot I thought was 80' was actually more like 90-100'. I'll have to shorten the length of my runs for my strongman work, as you'll rarely see runs over 60'.

2010.12.18
OLY/EVENTS DAY
Sn PTK + Sn P@K: 35x(2+1)x2
Sn: 35x3, 40x3x2, 45x2, 50x2, 55, 58, 61, 64(f), 67(f)x2 <-- got greedy
HHCl pull + HHPCl: 45x(2+1)x3x2, 52x(2+1)x2, 57x(2+1)x2, 62x(2+1)
HHCl pull: 68x2x2
12'' Log C&P: 100#x4, 105#x3, 110#x3, [120#x3x3] <-- 20s in between
Sandbag carry (not shoulder)/Sled drag: 4 rounds of 150#/225#x90'-100'x4, ~:45-1:00 in between
BS: 50x5, 60x5, 70x5, 80x5x2, 80x(4+f), 60x5
Pendulum quadruped: 0x8/side, 5#x8/sidex3 + lots of practice
Paloff presses: Blue x 12 x 3
Emily Mattes is offline   Reply With Quote
Old 01-16-2011, 06:52 PM   #436
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

Another log dump from my other log.

2010.12.19
REST

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

2010.12.20
Sn PTK + Sn pause @ knee: 35x(2+1)x3, 40x(2+1)x3, 40x(2+1)x2 45x(1+1)x2, 50x(1+1)x2, 52x(1+), 55x(1+1)
Box squats: 40x5, 45x5, 50x5, 60x5, 70x5, 80x3 <-- stopped trying to max, form needed work
Box squats, adjusting form, messing with height, etc: 40x5x a lot
SLDL: 40x8, 50x6, 60x6, 65x6, 70x6x3
Hip thrust: 40x5, 45x5, 40x5, 45x5 <-- changed form, exercise got harder
Stripper box squats: 10x3
Lying leg curls: 50#x5, 80#x8x2
Band ham curls: Yellow x 20 x 2

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

2010.12.21
REST

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

2010.12.22
ME UPPER
Hang PCl: 35x4x2, 45x3x2, 50x3, 55x3, 60x2x3
2'' Axle strict press: 40#x5, 60#x5, 80#x5, 90#x3, 100#, 105#(f)x1x2
DB strict press (weight per arm): 15#x5, 20#x5, 25#x5, 30#x5, 35#x5, 45#x(3+f), 40#x(4+f)x2
Bicepzzz: 40#x5x2, 35#x5
Wide-grip pull-ups (chest to bar): Black+purple x 8 x 3, purple+yellow x 4 + black+purple+yellow x 4
Shoulder swings (weight, reps per arm): 15#x12x3

Conditioning
5 rounds of
3 dips
5 bent over rows, dumbbells, 45#/hand
8 landmines, 25#

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

2010.12.23
DE LOWER
Box squats: 20 WU, 50x4x2
DE Box squats: 50x2x9
DE DL: 75x1x8
Cl PTK + Cl P@K: 45x(2+1)x3x2, 50x(2+1)x2, 55x(2+1)x2
Cl PTK + Cl pull P@K: 60x(2+1)x2, 65x(2+1)x2, 70x(2+1), 75x(2+1), 80x(2+1)x1x3
Swiss ball ham curls: BWx12x3
Roll-outs: Small blue Swiss ball x 12, Wheel x 5 + Blue x 7, Wheel x 3 + Blue x 9

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

2010.12.24
DE UPPER
Sled drag: 135# x 1/4 mile
HHPSn: 35x4, [43x1x3, 45x1x3, 50x1x4-6?] <-- every 45s
OHP: 33x5, 30x5
DE OHP: 30x3x6
Close-grip bench: 45#x5, 95#x5, 105#x5, 115#x5, 125#x5, 120#x5x2
Bent-over rows: 20x8, 40x6, 50x6, 55x6x3

Conditioning
5 rounds of
250m row
10 push-ups
45s plank, 10kg plate on back

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

2010.12.25-26
approximately 12lbs of glycogen replenishment YEAAAAAAAAH BUDDY

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

2010.12.27
ME LOWER
Sn PTK + Sn P@K: 35x(2+1)x3, 40x(2+1)x2x2, 45x(1+1)x2x2, 50x(1+1)x2, 52x(1+1), 55x(1+1), 57x(1+1), 60x(1+1)
Box squat form rearrangement hell: 20x5, 40x5, 45x5, 50x5, 55x5, 20x a lot of form shit
Box squat wide stance form hell: 20x10, 30x10, 40x10, 45x10x2, 50x10x2
SLDL: 40x10, 50x8, 55x6, 60x6, 65x6, 70x6, 75x6x2
Hip thrust (new form, much harder ): 20x8, 40x(6+f), 20 x a lot of practice
Stripper box squats: BW x 12 x 3
Leg curls: 95#x8, 95#x4+80#x4, 80#x8 DON'T LAUGH AT ME OH GOD IT'S ALL I CAN DO

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

2010.12.28 REST

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

2010.12.29
ME UPPER
Hang Cl pull + Hang PCl: 35x(2+1)x3, 45x(2+1)x3, 50x(2+1)x3x2
Muscle cleans: 15 x a lot, 20x5, 25x5x3
12'' log jerk (from rack): 100#x5, 110#x3, 120#x3, 130#, 140#, 150#, 155#(f)x1x2
DB OHP: 25#x5, 30#x5, 40#x5x2, 45#x5
Wide grip band pull-ups: Black+purple+yellow x 8 x 4
Bicepzzzz: 30#x8, 40#x6, 35#x6x2 (super strict)
Shoulder swings: 15#x12, 20#x12, 15#x12

Conditioning
4 rounds of
Standing band hip external rotations, 15/side, thin purple band
10 burpees

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

2010.12.30
DE LOWER
DE wide-stance box squats: WU, 45x2x9
DE Sumo DL: 80x1x8
Cl PTK + Cl P@K: 45x(2+1)x3, 50x(2+1)x3, 60x(2+1)x2x3, 70x(2+1)x2x2, 80x(2+1)x1x2
Swiss ball ham curls: Black x 12, Black x 15 x 2
Hyperextensions: BW x 15 x 3
Bench glute leg raises: 5s x 15/side x 2
Hanging leg raises: 15 x 3

Conditioning
5 rounds of
5 one-arm DB snatch + 5 one-arm DB OHS - Right arm, 50#
5 one-arm DB snatch + 5 one-arm DB OHS - Left arm, 50#
100 yds sled pull sprint, Round 1: 225#, Rounds 2-5: 180#

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

2010.12.31
Deadlift-palooza at my gym. Everyone was maxing, saw some pretty sweet pulls. None of them were mine. I messed around with some ab work and whatnot.

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

2011.01.01
Skipped because my first visit with Four Loko left me drunk until 3:00pm, but luckily no hangover because my tolerance was shot and it doesn't take much anymore to knock me down. Went on a long hike followed by a walk around the city with the boy. If you have the opportunity to see 127 Hours you totally should because Aron Ralston is a badass and the movie is awesome (though the faint of heart might want to close their eyes for the amputation scene).

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

2011.01.02
OLY/STRONGMAN DAY
Sn: 35x4x2, 40x2, 45x2, 52x2, 56, 60x(f)x1x2
C&J: 45x3, 52x3, 60x2, 67x1x2, 70
One-arm fat-grip DB press (weight, reps per side): 20#x5, 30#x3, 40#
One-arm fat grip DB jerk (wt, reps/side): 50#, 60# <-- 2.5# plates won't fit on this, having to increase by 10# increments sucks balls
BS: 40x5, 50x5, 60x5, 70x5, 80x5x3, 40 x a lot working on form
Stones: what the fuck happened to my lower back dear Jesus Christ
18'' DL: 135# x a lot of form work, 145# x a lot of form work, 185#x4, 165#x6x3, 175#x6

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

2011.01.03
DE UPPER
PSn: 35x4x2, 40x4x2, 45x2, 48x2, 51, 54, 57(full snatch), 57(full snatch)x2
Muscle Sn: 15x5, 20x5x3, 25x5
Bench press DE: WU, 80#x3x8
Wide-grip bench: 45#x5, 70#x5, 80#x5, 95#x5, 105#x5, 115#x5x2, 120#x5
Snatch grip bent over rows: 20x6, 40x6, 45x6, 50x6x3
Ring roll-outs: 10x3

Conditioning
4 rounds of
10 KB swings, 28kg
10 KB SLDLs, 28kg
10 hanging leg raises, rolling bar (bar placed on pins at top of squat rack so it can roll back and forth)

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

2011.01.04
REST

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

2011.01.05 - this is the workout where halfway through realized deloading was not going to wait
ME LOWER kind of half deload
Sn: 35x4x2, 40x2, 46x2, 52x2, 55, 57, 60(f)x1x2, 45x3, 50x3 - felt totally off
DL deficit (one plate): 140#x5, 170#x5, 190#x5, 210#x5, 230#x3, 250# FORM BREAKDOWN
RDLs: 140#x6, 160#x6x2
Single leg lying ham curls: 30#x8/side, 40#x4/side + 30#x4/side, 30#x8/side

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

2011.01.06
REST

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

2011.01.07
DELOAD
Implementing new form on DL, got some good tips for visual/physical cues to make sure I don't start unconsciously changing it when I go off to do it on my own
DL (new form practice): 50x6x2, 60x6, 70x6
OHP: 45#x5, 55#x5, 65#x5x3
Box Sq: 45# x a lot
X-band walks: Purple band x 20/side x 2

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

2011.01.08
DELOAD - OLY/EVENTS
Sn: 25x5, 30x5, 35x4x3
C&J: 35x4, 40x4, 45x3x2, 50x3
12'' log clean + push presses: 100#x(1+5)x3
BS: 50x5x2, 60x6x2, 70x5x2
18'' DL: 135#x6, 165#x6, 185#x6x2, 205#x6
Lat pulldown: 70#x6, 100#x6x2, 110#x6
Paloff presses: Orange x 12/side x 2
DL - practicing new form

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

2011.01.09
SIX HOUR BUS TRIP

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

2011.01.10
Wandering around Pittsburgh followed by another six hour bus trip home

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

2011.01.11
REST

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

2011.01.12
ME LOWER
Sn: 35x4x3, 40x2, 45x2, 48x2, 52x2, 55, 58(f)x1x2, 58, 60, 63(f), 55x2x4
2'' Axle DL: 40x5, 50x5, 55x5, 60x5, 65x5, 70x5, 80x3, 90x3, 100x3, 110x1x2
DL: 50x10x5
Hip thrusts: 20x10, BW x 5s pause x 10, baby bar x 10,m 20x10
Single-leg ham curls (weight, reps per side): 25# x a lot, 25#x5 + 35#x4, 30#x8
Kneeling cable crunches: 60#x12, 80#x10x2

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

2010.01.13
ME UPPER
Hang Cl pull + Hang PCl: 35x(2+1)x3, 40x(2+1)x3, 45x(2+1)x2, 50x(2+1)x2x2, 55x(2+1)x2x2
Muscle cleans: 15x8, 25x5, 20x5, 23x4x5
Floor press: 45#x5, 65#x5, 85#x5, 105#x5, 115#x3, 120#, 125#, 130#, 135#, 145#(f) (got greedy)
Swiss bar close-grip bench: 65#x6, 85#x6, 95#x6x2, 105#x6 what the fuck is this doing to my triceps and lats dear God
Close-grip lat pulldowns: 70#x8, 80#x8, 90#x8, 110#x8, 130#x4+120#x4, 120#x8
Bicep curls (weight, reps per side): 35#x5x3
Standing wide-grip lat pushdowns: 60#x8, 70#x8x3
Hyperextensions: BW x 15 x 4

Conditioning
3x
16 one-arm overhead lunges, right side - Round 1: 25# DB, Rounds 2-3: 20# DB

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

2011.01.14
REST

-------

2011.01.15
OLY/SM
Sn: 35x4x2, 40x2, 45x2, 52x2, 55, 60(f), 60(f)+60, 63
C&J: 45x3x2, 52x2, 58x2, 63x2, 68x2, 72, 75(f)
12'' Log C&J (clean & jerk each rep): 100#x5, 110#x3, 120#x3, 130#, 135#, 144#, 154#(f) (greedy )
BS: 50x5, 60x5, 70x5, 80x4, 90x2, 100(f) <-- oh God still so weak in new form
Yoke: 365#x80', Round-robin 365#x80'x3
18'' DL: 135#x6, 185#x6, 225#x3, 275#x3, 295#(f), 205#x5x3, 215#x5x2
BS: 60x6x4
Hang from 2'' axle: Max hang x 4

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

2011.01.16
REST/hiking!
Emily Mattes is offline   Reply With Quote
Old 01-23-2011, 06:52 PM   #437
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

School is eating my life and the stress has totally fried my CNS (ex. missing power snatches at 53kg!). It's OK. When I first started this log I was dissatisfied and directionless about almost everything in my life except for lifting. Then I decided to make a number of life choices based on my love of lifting (leaving my university for good, moving across states, etc), and in general things have only gone up since then, back to me returning to school to finish my BS and aim for a DPT. Of course, this is not about lifting but an indication that sometimes in order to be less miserable you have to say "fuck it" and follow after what you love to do.


2011.01.17-18
school

2011.01.19
DE LOWER
DE Box squat (wide): 20, 40, 50 WU, 55x2x12
DE Sumo DL: 50, 60, 70 WU, 80x1x6, 70x1x4
C&J high pull + High Cl: 45x(2+1)x3x3, 50x(2+1)x2, 55x(2+1)x2, 60x(1+1)x2x4
Sn DL: 40x5, 50x5, 60x5x3, 70x5
Swiss ham curls: Black ball (bigger one) x 12, Blue ball (smaller one) x 12 x 2
Sn-grip bent-over rows: 50x6x4
RH:90#x12, 110#x12, 130#x15
Landmines: 35# x 10/side x 3

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

2011.01.20
DE UPPER
Sn: 35x4x3, 40x2, 45x2, 50x2, 53(f), 53(full), 53(f)x1x2
Muscle Sn: 25x5x3
DE Bench: 95#x3x8
Wide bench: 95#x5, 105#x5, 110#x5, 115#x5, 120#x5x2, 125#x5
Wide-grip lat pulldowns: 70#x10, 90#x10, 110#x8, 100#x8, 110#x5+100#x4
Hyperextensions: BW x 15 x 3

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

2011.01.21
ME LOWER
Cl: 45x4, 45x3, 50x2, 55x2, 60x2, 65x2, 73(f), 65x(1+f), 65x(1+f), 55x3x4
ME GM: 40x6, 50x5, 55x3, 60x3, 65x3, 70, 75(f), 50x5, 60x5
DL: 55x10x3, 50x10x2
Hip thrusts (close stance): Baby bar x 10
Hip thrusts (wide stance): Baby x 10, 45#x10, 55#x10x2, 45#x10
Band GM: Green x 20 x 3
Kneeling cable curls: 80#x10x3
Lying ham curls, rest-pause: 55#x17 + 55#x9 + 55#x7

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

2011.01.22
Gym closed for a strength seminar held by Rhodes, Wendler, Vinnie D, but $100 so I didn't go

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

2011.01.23
OLY/SM DAY
Sn: 35x4x2, 40x4, 45x3, 50x3, 53x3x3
Sn pull: 55x3, 60x3
Cl pull: 45x4, 50x4, 55x4, 60x4, 65x3, 70x3
2'' Axle C&J/12'' Log C&J medley (C&J each rep): [(110#x3+110#x3)x1x3] <-- 45s between each set
BS: 50x5, 60x5, 70x5, 80x5, 83x5, 85x5, 70x5
18'' DL: 135#x6x2, 165#x5, 185#x5, 205#x5, 215#x5, 230#x5, 240#x(3+f), 225#x5
Yoke/Sled pull medley: [(365#/255#x70'/70')x1x3] <-- 1:00 between each set
Over-under 2'' axle hang: 40s, 30s x 3
Paloff presses: Thick purple band x 12/side x 4
Emily Mattes is offline   Reply With Quote
Old 01-26-2011, 11:13 PM   #438
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

Did a front squat mania workout (10x1 of a lift as heavy as you can do, sometimes done as a round robin with 1-2 other lifters) today--first time I've done one in a while. Started at 70kg, anticipating my front squat to be as terrible as my back squat, and was pleasantly surprised to find I could work up to 90kg without a sweat. Then got overconfident and failed at 92kg. Last summer my last FS mania was somewhere around 90-92kg, so while there isn't any major PR it's not bad for not having front-squatted since July. It can be pretty demoralizing dealing with super-weak lifts day-after-day, and a workout like this provides some indication that despite my hyperfocus on my super-weak areas, the rest of me is not getting dramatically weaker.

Also, my hamstrings kicked in of their own accord and were shot by the end of it. It took 4-5 months but it looks like they're finally learning to fire automatically. I probably would have progressed faster if I had any idea what I'm doing, but I'm just happy I finally got to this point. Hooray for being a living example that any coach worth their salt should put new trainees through a functional movement screen.

2011. 01.24
ME UPPER
Hang Cl Pull + Hang PCl: 45x(2+1)x3x2, 50x(2+1)x3, 55x(2+1)x2x3
Muscle cleans: 15x a lot, 20x6, 25x5x3
ME BTN PP: 30x5, 40x5, 45x5, 50x5, 55, 60(f)x1x2 (wtf)
Close grip Swiss bar bench: 55#x5, 75#x5, 85#x5, 105#x5, 115#x(4+f)x3
Sn grip rows: 40x6, 50x6
Incredibly strict Sn grip rows: 30x8, 33x8, 35x8x3
Bicep curls: 35x6x3
Close-grip lat pulldowns: 100#x8, 110#x8x2, 120#x8x2
Wide grip HLR: 12x3
RH: 120#x15x2, 180#x15

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

2011.01.25
REST

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

2011.01.26
DE LOWER
DE wide-stance box squat: WU, [55x2x3, 50x2x9]
DE Sumo DL: WU to 70, [70x1x10]
FS Mania: WU to 70, [70, 75, 80, 85x1x2, 90x1x4, 92(f), 90(f)] ~ 30-45s rest
Sn grip RDLs: 50x6, 60x4, 50x6x2,55x6
Landmines: 40# x 10/side x 3
RH: 140#x15, 160#x15x2
Swiss ball ham curls: Big x 15, Small x 15 x 2
Pendulum quadruped: 5#x10/side, 7.5# x 10/side x 2
Emily Mattes is offline   Reply With Quote
Old 01-31-2011, 10:43 PM   #439
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

My excuse for posting this in my workout log is that I plan on riding it to the gym. Really, this is just another chance to show off the most exciting thing in my life since getting 20 credits of As last semester:




I thought I'd always be too terrified to ride a motorcycle, but after riding this little baby (admittedly it's not at all near the level of a motorcycle) I've definitely found the bug for the motorized bikes.
Emily Mattes is offline   Reply With Quote
Old 02-05-2011, 06:01 PM   #440
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

Past week was not so great and didn't go to the gym until Thursday. I desired endorphins so I did CARDIO.

2011.01.30-2011.02.02
uh
----------------------

2011.02.03
Band ham curls, X-band walks, light reverse hypers, GHRs

In a blatant disregard for any useful form of programming:
3x
2000k row
2:00 rest

Maybe 2:00/500k average. I log that to prove I am not afraid of shame.

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

2011.02.04
ME LOWER
Seated band hip adductions: Black x 12 x 3
Swiss ball ham curls: Black x 15 x 3
HH PCl: 45x4, 50x3
HH Cl pull + HH PCl: 50x(2+1)x2, 55 x a lot of practice
ME BS, safety squat bar: 65#x a lot, 110#x5, 135#x5, 160#x5, 190#x3, 210#, 225#(f)
Hip thrusts: 45#x10, 55#x10x2, 65#x12
Sn RDLs: 50x6, 55x6x4
DL: 55x10x2, 50x10x2, 60x10
Straight-leg pull-throughs: Thin blue x 15 x 3
RH: 180#x10, 170#x10x2
Kneeling ab curls: 70# x a lot, 90#x10, 80#x10x2

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

2011.02.05
OLY/SM
1-legged lying ham curls: 30# x 8/side, 35# x 8/side x 2
Pendulum quadruped: 7.5#x10, 10#x10x2
Sn: 35x4x2, 40x2, 45x2, 50x2, 53x2, 56, 58, 60(f) x a lot balls
PCl & J: 45x3x3, 50x3, 55x3, 60x3, 65x3
BS: 50x5, 60x5, 70x5, 80x5, 85x5x2, 70x5, 50x5
Axle C&P, clean, press each rep: 90#x5, 125#x5
As above, but max reps in 1:00: 135#x1 (crap), 125#x3x2
Sandbag carry + trap bar jumps: 150#/95# x 45'/10, 150#/95# x 90'/10 x 2
18'' DL: 135#x6, 155#x6, 185#x6, 215#x5, 225#x5, 235#x5, 135#x30 (I don't know why)
Emily Mattes 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

BB 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 01:49 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.