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 01-31-2009, 07:09 PM   #21
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

1/31/2009

5 hours of moving equipment in the gym and laying new rubber floor. Pretty grueling workout, actually.

BS 135# x10 to finish the night off.
Jonathan Dunn is offline   Reply With Quote
Old 02-02-2009, 05:44 PM   #22
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

2/01/2009

Rest Day!!!
Jonathan Dunn is offline   Reply With Quote
Old 02-02-2009, 05:58 PM   #23
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

02/02/2009

Dynamic Warmup

Bench Press: 45# x15, 135# x8, 155# x5, 185# x5, 205# x3, 225# x1 x2 (little too much body english on the last two sets).

Incline DB Press: 60# x20, 60# x15.

TBar Rows supersetted with Rope Face Pulls: 90# x12 + 120# x12; [135# x8 + 120# x10] x2.

Barbell Shrugs: 135# x15, 225# x15, 315# x15, 365# x10, 405# x5.

Seated Incline DB Curls: 35# x8 x3.

Weighted GHD Situps: 46# x12 x3.

MetCon: 3 rds for time: 15-10-5 reps of KPU + Explosive Pushups (hands off ground on every rep, clapped on the first 10. 2:37.

Workout Duration: 61 minutes.

Excited to hit 225# on my bench (even with a pause at the bottom). Still a long way to go by March 28th. I really want to hit 250# at the meet in the BP, along with a 350# BS and 450# DL. The DL is within reach for sure!
Jonathan Dunn is offline   Reply With Quote
Old 02-03-2009, 05:56 PM   #24
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

02/03/2009

Dynamic Warmup

Box Jumps: 3 x 34"; 3 x 37" x4

Deadlift: 135# x5, 230# x3, 390# x1, 420#x1 (!), missed 450#. Got it to knees, but could not lock it out. Really pumped, as 420 is a new PR by 15#.

Stifflegged DL: 250# x8 x2.

Seated Calf Raise: 115# x12, 165# x12.

MetCon skipped, as I was way late with my training and had to get to supper. I don't miss supper!

I also tried to use a competition lifting belt, but cut a huge line across my lower abs/pelvic area. Not cool.

Workout duration: 70 minutes.
Jonathan Dunn is offline   Reply With Quote
Old 02-04-2009, 06:46 PM   #25
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

02/04/2009

Recovery Day

Rotator cuff exercises (10) x 20 reps/side with gray TheraBand.

Foam rolling and stretching.

And I had 3 slices of PIZZA for dinner. AWESOME! I forgot how good it is, but back to my fruit, veggies and chicken/beef/fish/eggs in the am.

Does a cup of green tea cancel out the 3 pieces of pizza?
Jonathan Dunn is offline   Reply With Quote
Old 02-05-2009, 05:59 PM   #26
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

02/05/2009

Dynamic Warmup

Bench Press: 165# x3 x8. 60 sec rest. Each set used a different grip (close to wide and back).

Seated DB Power Clean + DB Press: 40# x8; 45# x6 x3.

DB Shrugs + Barbell Curl: 140# x12 + 95# x8 x2.

DB Shrugs + Barbell Nosebusters: 140# x12 + 85# x7 x2.

Chins: Could not do...still shooting pain in Left rear delt/lat tie in. Ummm, not good.

Seated Row: 160# x10 x2.

MetCon: 3 rds for time: 400m run + 20 Situps. 8:26.

Workout duration: 55 minutes.

Decent w/o tonight. The rear delt/lat pain really concerns me. I have been doing chinups/pullups/KPU 2-3 times a week for a year and a half now. I will give them a rest for 3-4 weeks and do rows instead, as they did not hurt at all.
Jonathan Dunn is offline   Reply With Quote
Old 02-08-2009, 05:58 AM   #27
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

02/06/2009

Recovery Day

Just a couple of miles walking to get the blood moving. My back is still pretty sore from deadlifting, which is a good thing. Lots of food today to get some extra calories in.
Jonathan Dunn is offline   Reply With Quote
Old 02-08-2009, 06:07 AM   #28
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

02/08/2009

Front Squat: 45# x8, 135# x5, 185# x3, 205# x negative. I haven't done these in about 6 weeks, and it shows, as i'm about 30# down in work weight.

Back Squat: 135# x5, 185# x5, 205# x3, 225# x1, 245# x1. Really strict on form (HB, hamstrings touching calves, pause at bottom).

Half Squat: 225# x3, 315# x1, 365# x1. Started at the depth I usually get stuck at, which is about 20"-24" from lockout. But why can I do so much more weight like this? Maybe it is the psychological effect of having the weight resting on pins at the bottom position, where I start the lift from. Who knows?

Leg Press: 135# x8, 315# x5, 494# x5. Pretty easy actually. First time to ever do these. I'm not sure there is any carryover to the actual squat, but it made my ego feel good!

Calf Raise: 320# x10 x3. Super strict, pause at bottom, legs straight.

Workout duration: 42 minutes! I was in a big hurry, so I worked really quickly, with minimal rest between sets.
Jonathan Dunn is offline   Reply With Quote
Old 02-08-2009, 06:08 AM   #29
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

02/08/2009

Day of Rest!
Jonathan Dunn is offline   Reply With Quote
Old 02-09-2009, 04:54 PM   #30
Jonathan Dunn
Member
 
Join Date: Aug 2008
Posts: 65
Default

02/09/2009

Dynamic Warmup

Bench Press: 45# x20, 137# x5, 187# x4, 207# x1, 227# x1, 232# negative, missed the press out. That pause is a killer!

Incline DB Press: 65# x17, 65# x11.

T Bar Rows supersetted with Rope Face Pulls: 135# x10 + 130# x12; 135# x8 + 130# x12, 135# x8 + 130# x10.

Barbell Shrugs: 225# x15, 315# x15, 405# x5 and I boinked. Done.

Incline DB Curls: 40# x8 x2.

Weighted Overhead Situps: 25# x12 x3.

Not with it mentally tonight. It was a good, but not great training session. Time to dial in the nutrition a bit better. I feel as though I'm not getting enough calories, and I've lost a few pounds over the last week.

Workout Duration: 55 minutes.
Jonathan Dunn 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 11:46 AM.

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