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Old 02-07-2011, 11:33 PM   #441
Emily Mattes
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Join Date: Jul 2008
Posts: 727

I am starting to throw some of my light/BS accessory work at the beginning of the workout to wake things up a bit. It's almost like I'm engaging in a proper warm-up. HORRORS. Reverse hypers today are not light/BS, but whatever.

My hamstrings and glutes learning to fire on their own is a double-edged sword. On the one hand, I can get more aggressive without constantly adjusting my form away from my stupidly huge quad-dominance. On the other hand, while they are eager to help they are not up to the task of handling the work I give them. As such workouts are plagued with misses and fails because the entire back of my legs abruptly turns to jello. I'm encountering this phenomena just from walking around campus.


Watched/helped out at Super Swole Sunday at ISG. Epic lifts by all!

Push-ups: 12 x 3 sets
RH: 180#x10, 140#x10, 160#x10
Sn: 35x4, 40x3, 45x3, 50x3, 55x(2+fails a lot), 53x3, 53x(1+f+2)x2, 53x(2+f+1)
ME BTN Sn grip press: 20x5, 25x3, 30x3, 33, 35, 37, 39(f), 38(f)
Barbell rows: 50x6, 55x6, 60x6x2, 65x6x2
Close-grip bench: 45#x5, 75#x5, 95#x5, 105#x5, 115#x5, 125#x3 + 125#x2
Close-grip bench after learning I have been doing close-grip wrong and not keeping my forearms parallel and basically allowing my ridiculously overdeveloped shoulder muscles to do the work instead of my triceps and pecs: 120#x(1+f), 95#x(2+f), 45#x5, 55#x5, 65#x5, 75#x5 er I guess those muscle groups are weak
Hammer curls: 15#x6/side, 25#x6/side, 30#x6/side, 35#x6/side
Tricep pushdowns: 50#x8, 50#x4 + 60#x4, 60#x3 + 50#x5
Wide-grip lat pulldowns: 100#x10, 110#x8x3
Hanging leg raises: 12 x 3

Tabata KB swings, 16kg: 8 rounds of 14
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Old 02-12-2011, 08:12 PM   #442
Emily Mattes
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Join Date: Jul 2008
Posts: 727

Will be doing Krank'd III April 2nd. Biggest worries are the 475# tire and 175# and 200# stones. Flipped the 475# tire at my gym for the first time ever, but couldn't repeat it. Once I got it going the weight wasn't difficult, but I am having a hell of a time getting that first explosive pop that knocks it off the ground. The next smallest tire is 250#, which is so light it's difficult to not muscle it up instead of practicing my "pop" like I should be.

Stones, I did the 165# for a few reps today, but couldn't budge the 215#. ISG's smallest stones are 165# and 215#--if I can do 165#x2 followed by 215#x2, I'll be in good shape for the contest.

Everything else I need to work on speed. Anything involving upper-body (the C&P and the keg carry) I'm golden. Anything involving my legs (the DL) is terrible. Bah.

I'm looking forward to taking progress pics in May and comparing to my legs in May 2010. There has been noticeable and welcome thickening on the back to balance out my ridiculous quads.


2011.02.08 REST


X-band side-to-side walks: Yellow x 15 x 3
Stripper box squats: 15 x 3
DE Box squats, wide: WU, 55x2x12
DE Sumo DL: WU, 70x1x10
HH Cl Pull + HH PCl: 45x(2+1)x2x2, 50x(2+1)x2, 55x(2+1)x2, 60x(1+1)x1x3
Sn RDLs: 50x6, 60x6x3, 65x6
Walking lunges: 50#/side x 6/side x 2, 35#/side x 6/side
RH: 160#x15x2
1-legged DL: 12/side x 3


Hypers: 15 x 3
PSn: 35x4, 40x2, 45x2x2, 50x2, 55, 52x1x10 ~45s rest in between
Muscle Cl: 15x5, 20x5, 25x5x3, 20x5x2
DE Bench: 80#x3x8
Wide bench: 75#x5, 95#x5, 110#x5, 115#x5x2, 120#x5 <-- not letting my shoulders do the work makes this harder
Kroc rows: 40#x21, 40#x16, 40#x12
Rolling tricep extensions: 12.5#x10, 20#x4 + 15#x5, 15#x10
Close-grip lat pull-downs: 100#x10, 110#x8, 100#x8x2
Band swimmer pulldowns: Purple x 15 x 3
RH: 170#x15, 150#x15 (paused)




1-legged DL: 10/side x 3
Pendulum quadruped: 7.5#x 10/side x 3
BS: 50x5, 60x5, 70x5, 80x5, 85x5, 83x5, 70x5
Band adductor air squats: Purple x 10, Yellow x 10 x 2
Sim truck pull: 200#x60', [345# x 50' in 46.61s]
DL: 140#x5, 190#x3, 230#x3, [250# x 5 in 60s]
Axle C&P: 100#x7 in 60s
Tire flip/Keg carry: 475#x1 tire flip!!!, 250#x8/150#x50'
Stones to 44': 165#x3, 165#
18'' DL: 135#x6, 180#x6 <-- was told I did enough today and should stop heh
Pull-throughs: thin blue x 15 x 3
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Old 02-15-2011, 09:30 AM   #443
Emily Mattes
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Join Date: Jul 2008
Posts: 727

Given about fourteen pounds of meat for Valentine's. Now that's romance!

Cleans yesterday felt really good--everything in position, my hips weren't shooting up, felt pretty snappy though I still need to work on getting my hips fully through during the second pull. I think 75kg is the highest I've gotten with proper first-pull form (hips more down). Missed 80kg because I thought about the weight instead of the lift.

Need to decide on an Oly contest for sometime after Krank'd. There's the big ECG one in early June, but I'd prefer something in PA.

Pork, sauerkraut, chocolate cheesecake, wine


Aftermath of chocolate cheesecake: unstoppable sugar cravings

X-band side walks: Yellow x 12/side x 3
Band GM: Thin blue x 15 x 3
Cl: 45x4, 50x3, 55x2, 60x2, 65x2, 70, 75, 80(f)x1x2, 65x2, 65x3x3
18'' DL: 135#x5, 185#x3, 205#x3, 235#x2, 275#, 285#
18'' DL drop sets: 225#x7-185#x7-145#x20
Hip thrusts: 45#x10, 65#x10, 95#x10, 65#x10, 75#x10x2
Sn RDLs: 55x6x2, 60x6x2
DL: 60x10x4, 65x10
RH: 180#x10
1-legged RH: 90# x 10/side, 45# x 10/side
Straight-legged cable pulldowns: 80#x10, 90#x10x2
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Old 03-03-2011, 07:41 PM   #444
Emily Mattes
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Join Date: Jul 2008
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RH: 180#x10x3
X-band walks: Yellow x 15 x 3
Band squats: Yellow x 15 x 3
Band rows: Thin purple x 15 x 3
Sn: 35x4, 40x2, 45x2, 50x2, 53x2x2
HHCl Pull + HHPCl: 45x(2+1)x2, 53x(2+1)x2, 58x(2+1), 60x(1+1)x1x3
ME Jerk from rack: 50x3, 55x3, 60x3, 65, 70, 75, 80(f)
Muscle Cl: 15x5, 20x5x2, 23x5x2, 25x5
DE BS: 50x2x12
Sumo DE DL: 70x1x10
Kroc Rows: 45#x15, 45#x9, 40#x15
Sn RDL: 50x8, 60x6, 65x6, 75x6, 80x6x3
Drop set Sn RDLs: 65x13, 55x13, 40x17
Close-grip bench: 45#x6, 65#x6, 75#x6, 80#x5x3
Tricep pushdowns: 60#x8x3

and then I was tired




Band squats: Yellow x 12 x 3
RH: 90#x15, 160#x15x2
PSn: 35x5, 40x2, 45x2, 50x2, 53(full)+53x2, 55, 58(f)x1x2, 58(full), 50x2x4
Muscle Sn: 20x5x4
OHP DE: 25x3x8
Barbell rows: 50x6, 60x6x2, 65x6x2
Wide bench: 45x5, 95x5, 115x5x3
Rolling tricep extension: 15x10x4
Bicep curls: 35x5, 30x6x2
Wide-grip lat pulldowns: 120#x8x3, 130#x4+120#x4
Stirring the pot: Small ball x 12 x 3


Seated adductors: Black x 15 x 3
Band GM: Thin purple x 15, thin blue x 15, green x 15
Cl: 45x4x2, 50x2, 55x2, 60x2, 65x2, 70x2, 70x1xf, 70x(1+f), 65x2x4
SSB squat mornings: 65#x3, 95#x3, 115#x3, 135#, 145#, 155#, 175#
Hip thrusts: 45#x10, 95#x10x2
SLDL: 40x10, 65x8, 80x8, 65x8
DL: 60x10x5
RH: 90#x10, 180#x10x2
Hip flexor standing curls: 40x10, 80x10, 90x10


Sn: 35x4, 40x3, 45x3, 52x3, 55x3x2, 55(f)+55+55(f)+55x2, 58x3
Bench: 45#x5, 95#x5, 115#x3, 125#x3, 140#, 155#, 165#(f), 135# x 2 pause + 3 touch & go, 115# x 3P+4T&G, 115# x 3P+2T&G
Close-grip bench: 45#x10, 75#x8x2
Kroc rows: 25#x15, 40#x15x3
Tricep pushdowns: 30#x12, 60#x8x2
Wide-grip lat pullovers: 60#x8x2, 70#x8
RH: 90#x10, 160#x10, 170#x10
Paloff presses: Black x 15, Thin purple x 15 x 2

Bear complex 5x5: 20kg, 30kg, 40kg, 35kg, 35kg
~0:45 in between each set




Sn: 35x3, 40x2, 45x2, 52x2, 55x2, 58, 60(f), 60, 63(f)x1x2
C&J: 45x3, 53x2, 60x2, 65x2, 68x2
Axle C&P (dynamic): [130#x3x2, 130#x(2+f) on last round]
BS Mania: WU, [85x1x3, 90x1x2, 93x1x2, 98x1x2, 100x(f), 98x1x2]
Tire flip/keg carry: 250#/150# x 50'/50'
Tire flip/keg carry (dynamic): 250#/150# x 50'/50' x 2
Sled drag (all fours, dynamic): 270# x 50' x 3
Stones: 165# x 46'' x 3, 165# x 44'' x 3 x 2




X-band walks: Black x 12, Orange x 12, Purple x 12
1-legged DL: BW x 12/side, 12kg x 12/side, 16kg x 12/side
DE Box squats: WU, (40kg + 40#chain) x 2 x 12
DE DL: 70x1x10
18'' DL: 135#x8, 225#x6x2
18'' DL drop sets: 210#x10, 185#x10, 135#x12
Pendulum quad: 2.5#x10/side, 7.5# x 10/side x 2
1-legged ham curls: 15# x 12/side, 45# x 10/side x 2
RH: 90#x15, 140#x15, 160#x15

4 rounds of
20 KB swings, 28kg
10/side landmines, 25#




PSn: 35x4x2, 45x3, [53x1x10] - every 45s
OHP DE: 28x3x8
Bench: 75#x8, 120#x6, 130#x6
Bench drop sets: 105#x8, 85#x7, 65#x8
Barbell rows: 40x8, 65x8, 65x(7+f), 55x8
Rolling tricep extensions: 10#x12, 20#x10x2
Bicep curls: 20#x6, 35#x6x2
Wide-grip lat pulldowns: 60#x10, 130#x8, 130#x4 + 120#x4
RH: 90#x15, 140#x15, 110#x15
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Old 03-07-2011, 08:19 AM   #445
Emily Mattes
Senior Member
Join Date: Jul 2008
Posts: 727

When I first started doing proper, knees-not-shooting-forward box squats back in September (October? Messed with my form a lot), I had to start on a 26'' (!) box with no weight at all. Yeah, I used a plyo box with plates stacked on it. Just did a 95kg squat off a 12'' box on Friday. Which is not an awesome squat, in the grand scheme of things, but at least a sign of measurable improvement.

Also, I need to get a decent weightlifting belt. I missed my 73kg clean on Saturday because I decided to try using the old, ultra-stiff belt passed down through generations of ISG lifters because it hit the part of the belt folded through the buckle. Lame!

Should deload this week but I'm feeling good today, so perhaps not. If I don't, I'll push on through for the next few weeks until the week before the Strongman comp.

Not sure how I pulled a 645# sled. That is way, way heavier than I've ever been able to do before. I held my Oly lifting off until after the strongman event--that probably helped.




Seated band adductors: Black x 15, Yellow x 15, Orange x 15
Band GM: Black x 15, Green x 15, Thick blue x 15
Wide box squat ME: 50x5, 60x3, 70x3, 75x3, 80, 85, 90, 95, 100(f)
Stone practice: A lot of practice with the 165# to about 44''
Hip thrusts: 55#x10, 95#x10x2
SLDL: 40x10, 80x8, 70x8
DL: 60x10x3
Standing hip flexor curls: 50#x10, 80#x10, 90#x10x4
RH: 90#x10, 180#x10, 200#x10
Wide KB SLDL off platform: 28kg x 12 x 3


Sled drag (all fours, truck pull sim): 200#x80', 380#x50', 645#x70'
DL for reps: 250# x 4 in 60s
Axle C&P, C&P each rep: 100#x9 in 60s
Tire flip/keg carry: 250#/150# x 10 flips/60s
Stones to 44': 165#x2 + 215#x(f)x2 + 165#x3
Sn: 35x4, 45x3, 50x2, 53x2, 55, 58
C&J: 45x3, 55x3, 62x2, 68x2, 73(f) ARGH BELTS
BS: 50x5, 60x5, 70x5, 80x5, 83x(4+f), 85x6
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Old 03-08-2011, 07:13 AM   #446
Emily Mattes
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Join Date: Jul 2008
Posts: 727

Well I found my zone and hit a 65 snatch easy, but as soon as I loaded more on the bar I fell out of the zone and clarked everything. Alas! Would've probably hit that 144# log push-press if I hadn't had all those reps beforehand--once I started pushing with my arms from the start of the press transition from legs to arms became a lot smoother at the top.

Partial deload this week. Mostly just volume reduction.


ME UPPER - back off week
Sn: 35x4, 40x3, 45x2, 50x2, 55x2, 60, 65, 70(f)x1x2, 68(f)x1x2, 45x2, 55x2
Push press: 45#x5, 65#x5, 85#x5
12'' log push press (from rack): 100#x3, 110#x3, 120#x2, 130#, 140#(f)x a lot, 135#(f) x a lot, 135#, 140#, 144#(f)x3
Band rows: Orange x 8 x 3
Band tricep pullovers: Orange x 10 x 3
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Old 03-09-2011, 09:10 PM   #447
Emily Mattes
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Join Date: Jul 2008
Posts: 727

Got a power clean PR--75kg, up from 70kg. The lifters watching it said I was "four inches from a muscle clean" so I tried 80kg and then didn't even get it to my knees before backing out. Everyone was confused!

I've identified a major mental block on the Oly lifts--if a lift feels remotely heavy off the floor, I automatically assume I can't make it. Which is idiotic, when slow lifts are heavy I fight through, but somehow I've come up with the assumption that due to the speed involved if an Oly lift feels heavy it's impossible. Which provides an explanation for why all of my Oly lift PRs have felt so damn easy.


Seated band adductions: Black x 12 x 3
1-legged DL: BW x 12/side x 3
DE box squats (+ 40# chains): 40kg x 2 x 5, 45kg x 2 x 8
DE DL, bands (2 thin purple loops): 135# x 1 x 10
PCl: 45x4, 50x2, 55x2, 60x2, 65, 70, 75, 80(f)x1x2
Pull-through: Green x 12 x 3
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Old 03-10-2011, 03:15 PM   #448
Ben Pollack
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Join Date: Aug 2010
Posts: 4

Hey, Emily, where do you lift? I'm thinking of doing Krank'd III also.
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Old 03-10-2011, 05:52 PM   #449
Emily Mattes
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Join Date: Jul 2008
Posts: 727

Iron Sport Gym in Glenolden, PA! It has everything.
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Old 03-12-2011, 08:34 PM   #450
Emily Mattes
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Join Date: Jul 2008
Posts: 727

Did Strongman on Friday, then went in Saturday anyway to mess around. Got under 68kg five times ARGH.

- Back squat is slowly getting back to my old strength as my hamstrings get stronger
- Deadlift sucks as usual
- Finally got multiple flips out of the 475# tire, but needed my lifting partner to flip it over to the good side after each flip (one side of the tire is easier to grip than the other).
- Ripped belt pulling 475# on Prowler
- Lapped 215# five times but just couldn't get hips through!

The woman behind me is my lifting partner, she's a goddamn beast and pulled 390# on Friday. She is totally going to kick my ass in the strongman comp.

(removed pics)

Axle C&P: Worked up to 160#, then 170#(f) (should have gone for 165#)
BS: 50x5, 60x5, 70x5, 80x2, 90x2, 100, 105, 110(f), 108(f)x1x2 (needed some spotter assistance)
DL: 135#x5, 185#x5, 225#x2, 250#x2, 275#x2, 285(f)x1x2
Tire flips: 475#x5 !!! Woo!
Keg carry: Messed around with 185#, mostly wobbled and duck-walked with it a lot
Prowler pull: 475#x50', 475#x60-70'
Stones to 44'': 165#x2x2, 215# x lap + load fail x 6, 165#x4x4
Hill sprints: ~80' x 6


Sn: 35x4, 40x2, 50x2, 53x2, 55, 60, 65, 68(f)x1x5
C&J: 45x3, 55x2, 65x2, 70, 75(f)x1x2
Cl RDLs: 75x6x2, 83x6
RH: 90#x10, 180#x10, 200#x10
Some butt stuff

Last edited by Emily Mattes; 04-23-2013 at 03:47 PM. Reason: (removed pics)
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