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Old 01-12-2009, 05:09 PM   #1
Jonathan Dunn
Join Date: Aug 2008
Posts: 65
Default Jonathan's Powerlifting Training Log 1/12/2009-3/28/2009

Well, here I go. I have been talked into competing in a powerlifting meet in March 2009. The gym owners where I train think that I should do it, that it would be goal driven and that I have a chance to prove that our "unconventional" way of training has merit. Although a pure weightlifting comp would be better, there is none near me. Plus, I still require lots of learning and practice in the Snatch and C&J. Even though I do squat (olympic style), I rarely deadlift and have benched once in my 2 years of training. That was last Wednesday. So I have lots to learn in 12 weeks. Here are my current stats:

35/Male/6'2"/192#/ BF at 14.5% per some scale in the gym (?accuracy)
Bench Press (1/6/2009): 225#
Squat (12/20/2008): 300#
Deadlift (10/31/2008): 400#
Snatch (12/06/2008): 155#
C&J (12/06/2008): 200#

My training will be a mixture of PM WOD, Powerlifting Lifts and general strength training. I plan on 3 MetCons/ week up until 2 weeks prior to the meet, at which time I will drop them. I will practice my PL and OLs with PVC and 45# bar while at home on a semi-daily basis (grease the groove). My diet will be semi Paleo, with whey/casein/egg protein shakes, sufficient lean meat and fish, unlimited daily intake of fruit and vegetables and lots of water. And the occasional stout or zin. Supplements will be 8g/day of fish oil, glutamine and creatine (at breakfast and after training).

Wish me luck.
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Old 01-12-2009, 05:17 PM   #2
Jonathan Dunn
Join Date: Aug 2008
Posts: 65
Default Wod 1


Dynamic warmup

Bench Press in rack, resting on chest for 1 count (Max wt for 3-5reps): 45# x5, 135# x5, 155# x5, 185# x4, 195# x3.

Incline DB press (max wt for 15-20 reps): 40# x26, 40# x21 (increase wt next time).

Barbell bent over row supersetted with rear delt flyes (8-12 reps): 140# x10 + 20# x8; 140# x10 + 20# x8; 140# x6 + 20# x6.

Behind back BBL shrug (8-15 reps, no wraps): 135# x15, 225# x15, 275# x12, 315# x10.

Barbell Curl (8-15 reps, straight bar): 65# x15, 95# x6 x2

ABS: (10 GHD Situps + 2 Russian Twists) x3 sets: 10# each set.

MetCon: 3 rounds for time: 15 KPU + 10 - 1 arm DB Snatch with 50#: 4:05.

Workout duration: 64 mins.
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Old 01-13-2009, 05:14 PM   #3
Jonathan Dunn
Join Date: Aug 2008
Posts: 65


Dynamic Warmup

Power Snatch: 45# x1, 65# x1, 95# x1, 115# x1, 125# x2 x3.

Power Clean + 2 Jerks: 125# x1, 145# x1, 165# x1 + 2 x3.

RDL (8-12 reps, no wrist straps): 205# x12, 255# x8, 275# x6.

Box Jumps (5 sets, 1-3 reps, 34" box... gotta find a taller box system): 3,3,3,3,3 too easy, need taller box.

Bulgarian Split Squat with front foot elevated 10" (8-10 reps, 2-3 sets): BW (192#) x8, 20# DB each hand x8 x 2 sets.

For time: 200m sprint, 20 situps, 300m sprnt, 30 situps, 400m run and 5 Burpees: 6:28.

Workout duration: 75 minutes
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Old 01-13-2009, 06:01 PM   #4
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

Very nice training and I will watch with loads of interest. Best of luck in prepping for the meet.
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

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Old 01-14-2009, 05:44 AM   #5
Jonathan Dunn
Join Date: Aug 2008
Posts: 65

Thanks Derek! I hope to keep things interesting and to be competitive in the meet. I've read some of the records from last years competition and I have a lot of work to do. Some of these guys (and gals, for that matter) are super strong. Of course, all these records are made by those using squat suits, bench shirts, deadlift suits, knee wraps, belts, etc. I plan on using a belt at the most, as I want to see what my body is capable of. I hope that there is a "raw" category, but if not, well, we will just see how it goes. Thanks again Derek and please feel free to share any insight or advice!
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Old 01-14-2009, 05:00 PM   #6
Jonathan Dunn
Join Date: Aug 2008
Posts: 65


Recovery day.

Lots of fruits, veggies and water today, along with ample protein.

PVC shoulder dislocates and OHS to get some blood moving.

7 sets of rotator cuff exercises x 20 reps/side with Green Theraband.

Foam rolling for quads, hamstrings, calves and back.

More protein and rest on tap for the evening.

Pretty sore from base of skull, traps, lats, lower back, glutes, hams and thighs. Minor soreness in shoulders, chest and abs. This is great!
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Old 01-15-2009, 08:22 PM   #7
Jonathan Dunn
Join Date: Aug 2008
Posts: 65


Dynamic Warmup

Bench Press (60% x3x8, explosively, varied grip, 60 sec rest): 135# x3x8.

Rack Lockouts (4th hole, plates under bench): 225#x5, 275#x2, 275#x3, 225#x5.

Chinups supersetted with rope face pulls (8-12 reps, varied grip): BW x10 + 100# x12; BW x8 + 100# x12; BW x6 + 100# x12.

Strict Overhead Standing Press: 95# x12, 115# 5, 115#x1 (wide grip...not smart), 95# x8.

DB Shrugs supersetted with DB Hammer Curls: 125# x12 + 45# x10, 125# x12 + 45# x8.

DB Shrugs supersetted with DB Nosebusters: 125# x12 + 35# x10, 125# x12 + 35# x 6.

Decline weighted situps (steepest decline): 35# x12.

Decline oblique situps (steepest decline): BW x15/side.

MetCon: 3 rds for time: 400m sprint + 8 - 80# heavy bag revolutions: 9:47. Major cramp in right thigh on last sprint and bag revs. Difficulty walking out of the gym and into the house. Ate a banana and had a protein hit and it passed. Wild to see muscles involuntarily writhing under the skin!

Workout Duration: 70 minutes.
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Old 01-17-2009, 07:20 AM   #8
Jonathan Dunn
Join Date: Aug 2008
Posts: 65


Recovery Day

I walked a couple of miles to get the blood circulating. I was also feeling a bit sluggish, so I ate a few more carbs than normal, hoping to get some pep back. It only made me sleepy! Go figure.

Tomorrows workout should be great! Squats, some pulling, some posterior chain work and some O-Lift practice.

I'm still really sore in the thighs from Tuesdays workout and the cramps on Thursday. But, that's a good thing, right?
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Old 01-17-2009, 02:06 PM   #9
Jonathan Dunn
Join Date: Aug 2008
Posts: 65


Treadmill walking x 5 minutes.

Dynamic Warmup.

Back Squat (high bar, bar to touch pins in rack [low, low]): 45# x5, 135# x5, 185# x5, 225# x5, 275# x1...what happened? The 225x5 was easy and 275x1 nearly crushed me. Getting that deep is more difficult than I thought.

1/2 Squat (hole 8): 225# x5, 315# x5, 365# x1.

Walking Lunge (trailing knee to brush floor each rep): 50# DB each hand x 8, 50# DB x6 x2.

Rack Pulls (hole 2): 225# x5, 315# x5, 405# x5 x2.

Standing Calf Raise: 300# x10 x3.

Good Mornings: 135# x8 x2.

Ab Wheel: 3 x15.

Snatch: 95# x1 x2, 100# x1 x3.

C&J: 120# x1 x3.

Pinch Grip (time): 25# plates, smooth side out; R- 12 secs, L- 7 secs, R- 8 secs, L-3 secs.

Workout Duration: about 2 hours. I forgot to time it. Oh well, I had fun!

Pretty good first week. I've identified some flaws/weaknesses and I will try to attack them. Diet is good for the most part, but could use a little more fine tuning, as I'm running out of gas on Thursdays and Fridays.
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Old 01-19-2009, 07:19 PM   #10
Jonathan Dunn
Join Date: Aug 2008
Posts: 65


Dynamic Warmup

Bench Press in Rack: 45# x5, 135# x5, 155# x5, 185# x5, 205# x3 (yeah!, I'm getting in the groove now).

Incline DB Press: 45# DBs x30, rest 60 secs and then 45# DBs x15.

Bent Over Barbell Row supersetted with Bent Over Rear Delt Flyes: 150# x10 + 25# x8, 150# x8 + 25# x8, 150# x6 + 25# x6.

Behind Back Shrugs (no straps): 225# x15, 275# x15, 315# x15, 365# x10 (fought against losing my grip on last set).

Barbell Curls: 95# x8 x3.

Weighted GHD Situps: 45# x10 x3.

DB Side Bends (big lean to side, DB to knee): 45# x10, 85# x10, 100# x10.

3 rounds for time: 10 Clapping Pushups + 15 Situps: 3:23. Abs are now fried!

Workout duration: 53 minutes. Very good work today. Technique is better in the bench, even pausing for a count at the bottom. Abs will be sore tomorrow!
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