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 02-16-2007, 05:54 AM   #11
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

Frank:

Here I thought Rene was right (tell me if you don't want kibbitzers on your log). Ripp talks about moving the increases down to very small amounts (a pound or two in some cases) but always increasing. I think you may defeat the purpose if you are just lifting the same amount each week. It also means you need bigger jumps on a weekly basis which will just increase the chance of failing.

I'd suggest giving a more incremental approach a try. It's the Milo and the calf story: he didn't find a newer, heavier calf each week, he just carried the calf each day as it gained weight pound by pound.
Elliot Royce is offline   Reply With Quote
Old 02-16-2007, 06:53 AM   #12
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

Yep, I'm aware of the fractional weights and I actually have them but to me they are a pain to use. I'd rather just bump them up as I described for now. It seems to me to be a case of a variation on the same method as Milo anywho. The only time I'd lift the same amount each week would be if I had failed to complete on all reps. If that continued to happen at a given weight I'd just reset to lower weights and go on another run to try and break through that barrier. If failure continued despite that strategy that would mean I've reached a more advanced stage in my training and it would be necessary to introduce other means to advance. Before I do any of "the other stuff" I'm going to give this program an honest 6 months as Rx'd in the book though. I like this program a great deal as in the past I never trained in a methodical manner. I'd just find some kind of athletic endeavor I liked and go off and do it until I got bored.
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 02-16-2007, 07:01 AM   #13
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

Couldn't agree more on the importance of consistency....and SS keeps you on the straight and narrow. I'm sure you will make huge gains over time.
Elliot Royce is offline   Reply With Quote
Old 02-16-2007, 09:10 AM   #14
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

Monday 2/12/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
230/225 – 2/5/5 – 3 (broke my concentration badly)

Bench
W - R - S
45 - 5 - 2
95 - 5 - 1
140 - 3 - 1
185 - 2 - 1
200 - 4/3/3 - 3

Deads
W - R - S
135 - 5 - 2
165 - 5 - 1
190 - 3 - 1
240 - 2 - 1
280 - 5 - 1

Weds 2/14/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
230 – 5 - 3

Military Press
W - R - S
45 - 5 - 2
85 - 5 - 1
100 - 3 - 1
115 - 2 - 1
130 - 5 - 3

Power Clean
W - R - S
85 - 5 - 2
85 - 5 - 1
115 - 3 - 1
135 - 2 - 1
140 - 5 - 3

Friday 2/16/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
230 – 5 - 3

Bench
W - R - S
45 - 5 - 2
95 - 5 - 1
140 - 3 - 1
185 - 2 - 1
200 - 5 - 3

Deads
W - R - S
135 - 5 - 2
165 - 5 - 1
190 - 3 - 1
240 - 2 - 1
280 - 5 - 1

Week 6
Workouts are creeping up in time as weight increases with time between 50-60 mins per workout. Finally got a nice commercial grade cage this week and it feels great to workout with a safety factor in place. I'm so glad this program only calls out 1 work set of DLs instead of the 3 work sets common to the other lifts in the program. Thanks to everyone reading for the comments, much appreciated!
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 02-23-2007, 05:16 PM   #15
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

Monday 2/19/07:
Squats
W - R - S
135 - 5 - 2
200 - 5 - 1
175 - 3 - 1
220 - 2 - 1
240 - 5 - 3

Military Press
W - R - S
45 - 5 - 2
90 - 5 - 1
105 - 3 - 1
120 - 2 - 1
135 - 5/4/4 - 3

Power Clean
W - R - S
45 - 5 - 2
85 - 5 - 1
105 - 3 - 1
125 - 5 - 1
145 - 5 - 1

Weds 2/21/07
Squats
W - R - S
135 - 5 - 2
200 - 5 - 1
175 - 3 - 1
220 - 2 - 1
240 - 5 - 3

Bench
W - R - S
45 - 5 - 2
140 - 5 - 1
160 - 3 - 1
180 - 2 - 1
200 - 5 - 3

Deads
135 - 5 - 2
190 - 3 - 1
220 - 2 - 1
250 - 5 – 1
280 - 1 – 1 This DL session sucked badly. Very tired, no umph factor at all and couldn’t get beyond one rep!.

Friday 1/26/07
Squats
W - R - S
135 - 5 - 2
200 - 5 - 1
175 - 3 - 1
220 - 2 - 1
240 - 5 - 3

Military Press
W - R - S
45 - 5 - 2
90 - 5 - 1
105 - 3 - 1
120 - 2 - 1
135 - 5/4/4 - 3

Power Clean
W - R - S
45 - 5 - 2
85 - 5 - 1
105 - 3 - 1
125 - 5 - 1
145 - 5 - 1

Week 7
Struggled with the DLs this week and couldn’t get all the presses. If not getting all the presses continues I’ll reset on that movement as SS says to do. Workouts are getting close to an hour each on average, which I find disappointing.
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 03-02-2007, 09:38 PM   #16
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

Monday 2/26/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
240 – 5 – 3

Bench
W - R - S
45 - 5 - 2
95 - 5 - 1
140 - 3 - 1
185 - 2 - 1
200 - 4/5/5 - 3

Deads
W - R - S
135 - 5 - 2
165 - 5 - 1
190 - 3 - 1
240 - 2 - 1
280 - 5 - 1

Weds 2/28/07:
Squats
W - R - S
130 - 5 - 2
180 - 5 - 1
200 - 3 - 1
220 - 2 - 1
240 – 5 - 3

Military Press
W - R - S
45 - 5 - 2
85 - 5 - 1
105 - 3 - 1
120 - 2 - 1
135 - 5 - 3

Power Clean
W - R - S
45 - 5 - 2
85 - 5 - 1
105 - 3 - 1
125 - 2 - 1
145 - 5 - 3

Friday 3/2/07:
Squats
W - R - S
130 - 5 - 2
180 - 5 - 1
200 - 3 - 1
220 - 2 - 1
240 – 5 - 3

Bench
W - R - S
45 - 5 - 2
95 - 5 - 1
140 - 3 - 1
185 - 2 - 1
200 - 5/5/4 - 3

Deads
W - R - S
135 - 5 - 2
165 - 5 - 1
190 - 3 - 1
240 - 2 - 1
280 - 5 - 1

Week 8
Workouts have been creeping upwards to over 60 minutes, not good. Form has been deteriorating, also not good. So I've decided to not bump up the weights until both those problems are handled. I'm strapped for time and can't afford to spend more than 45 minutes on a workout. Today's was good and I made it in good form and right about 45 minutes. I'm making it my goal from now on to not go up unless the 45 minute limit is maintained and excellent form as well.
__________________
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 03-09-2007, 06:39 AM   #17
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

Monday 3/5/07:
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Military Press
W - R - S
40 - 5 - 2
65 - 5 - 1
75 - 3 - 1
85 - 2 - 1
95 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
75 - 5 - 1
85 - 3 - 1
95 - 5 - 1
105 - 5 - 1

Weds 3/7/07
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Bench
W - R - S
40 - 5 - 2
80 - 5 - 1
100 - 3 - 1
120 - 2 - 1
140 - 5 - 3

Deads
40 - 5 - 2
135 - 3 - 1
155 - 2 - 1
175 - 5 – 1
195 - 1 – 1

Friday 3/9/07
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Military Press
W - R - S
40 - 5 - 2
65 - 5 - 1
75 - 3 - 1
85 - 2 - 1
95 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
75 - 5 - 1
85 - 3 - 1
95 - 5 - 1
105 - 5 - 1

Week 9
Back off/de-load week. Brought everything down to 70% of last workouts. After re-reading my notes of last week it seemed that now would be a good time for this as opposed to holding weights steady until I could bring my workout times back down to within 45 mins. Workouts at these weights ranged from 28-33 mins.
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 03-16-2007, 05:12 PM   #18
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

Tuesday 3/13/07:
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Military Press
W - R - S
40 - 5 - 2
65 - 5 - 1
75 - 3 - 1
85 - 2 - 1
95 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
75 - 5 - 1
85 - 3 - 1
95 - 5 - 1
105 - 5 - 1

Weds 3/14/07
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Bench
W - R - S
40 - 5 - 2
80 - 5 - 1
100 - 3 - 1
120 - 2 - 1
140 - 5 - 3

Deads
40 - 5 - 2
135 - 3 - 1
155 - 2 - 1
175 - 5 – 1
195 - 1 – 1

Friday 3/16/07
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Military Press
W - R - S
40 - 5 - 2
65 - 5 - 1
75 - 3 - 1
85 - 2 - 1
95 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
75 - 5 - 1
85 - 3 - 1
95 - 5 - 1
105 - 5 - 1

Week 10
Continued on with the de-load stuff as this was a rough week. The boy is sick, my wife had oral surgery, and I honestly didn't want to push it. Also started playing around with fasting/paleo. So far it feels good, very alert, no energy loss, and the hunger is actually quite controllable.
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 03-25-2007, 09:46 AM   #19
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

Monday 3/19/07:
Squats
W - R - S
130 - 10 - 1
150 - 5 - 1
170 - 3 - 1
190 - 2 - 1
210 – 5 – 3

Bench
W - R - S
40 - 10 - 1
120 - 5 - 1
140 - 3 - 1
160 - 2 - 1
180 - 5 - 3

Deads
W - R - S
105 - 5 - 2
140 - 5 - 1
170 - 3 - 1
200 - 2 - 1
230 - 5 - 1

Weds 3/21/07:
Squats
W - R - S
130 - 10 - 1
150 - 5 - 1
170 - 3 - 1
190 - 2 - 1
210 – 5 – 3

Military Press
W - R - S
40 - 5 - 2
85 - 5 - 1
95 - 3 - 1
110 - 2 - 1
125 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
100 - 5 - 1
110 - 3 - 1
120 - 2 - 1
130 - 5 - 3

Friday 3/23/07:
Squats
W - R - S
130 - 10 - 1
170 - 8 - 1
190 - 8 - 1
210 – 8 – 1

Bench
W - R - S
130 - 10 - 1
160 - 10 - 1
180 - 5 - 1

Deads
W - R - S
130 - 10 - 1
175 - 10 - 1
230 - 5 - 1

Week 11
Started IF one week ago today. Its not been a real good week for working out all around. Still can’t get rid of this cold and am not sleeping well either. The cold is going away though. Due to the cold and starting IF I shortened up the Friday workout. Still going a bit light due to coming off a 2 week deload period. I’m not going to push it real hard for the next few weeks to allow an adjustment period for doing IF. Workouts ran about 30' on average.
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 07-04-2007, 11:03 AM   #20
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

Haven't updated in quite a while due to lack of time and committment. Anyways, I sure do appreciate all of you who post regularly as the posts are mostly very informative and have helped me very much.

Currently my workouts are a mix of SS and metcon on an alternating basis. Something like SS/metcon/SS/metcon/SS one week and changed up the next for 2 SS sessions and 3 metcons.

Just took a one week break and came back today and did the following at 8:30am/90 degrees for 36 minutes:

For 3 rounds:
run 1/3 mile crushed granite track
15 dips (the park has hip high parallel bars)
5 pistols each leg
9 ghd situps (yes the park nearby has a ghd!)
12' rope climb (and the park has a rope climb)
8 pullups kipped
20 second handstand against a tree

I've been working out now for 10 months after roughly 8 years of doing nothing but being in poor health and, of course, deconditioned. So, I'm really high on even the mediocre training I'm able to do at this time. Another year or two and it is possible I'll surpass my conditioning of years gone by when I regularly ran, swam, lifted, biked, hiked, skiied, etc.
__________________
"Lack of sleep makes cowards of us all."
Frank Needham 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 09:45 PM.

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