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 04-16-2010, 03:34 AM   #1231
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

Thanks, I just feel like blah! I know you know what I mean. On a good note I have been very regimented diet wise since Tuesday.

April 15, 2010
IF = 16.5 hours
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 04-19-2010, 05:17 AM   #1232
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

April 16, 2010
IF = 16 hours
BW = 191

1. Warmup
jump rope - 1.5 minutes singles/doubles
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - grey band - 12 each
pullups - NG x 6, clmbing grips x 3, chin x 6

2. Strength
push press - 45 x 8, 65 x 5, 95 x 3, 115 x 1, 115 x 6, 125 x 4, 135 x 2, 145 x 2
ez bar cheat curl - bar x 8, 35 x 6, 55 x 1, 55 x 6, 65 x 4, 75 x 2, 85 x 2
(superset with full rest - 1:30)

VMO extensions - purple JS - 10, 10, 10, 10

supine DB triceps extension w/ neutral grip - 30 x 8, 30 x 8, 25 x 9, 20 x 9, 15 x 7, 10 x 12
(full rest- 0:30 to 0:45)

preacher curl - 45 x 12, 65 x 8, 60 x 5, 50 x 6, 45 x 9, 40 x 6
(full rest - 0:30 to 0:45)

barbell front raise - 45 x 11, 55 x 10, 50 x 6, 50 x 6, 45 x 11, 45 x 6
(full rest - 0:30 to 0:45)

bent over DB raise - 20 x 12, 20 x 12, 15 x 10, 12 x 9, 10 x 8
(full rest - 0:30 to 0:45)

DB farmers walk - 85 x 0:30, 85 x 0:30, 85 x 0:29
farmers ISO hold - 85 x 0:20

Notes:
-First day back in who knows how long, too long.
-Just watched Ido video again and realized I've been doing it wrong, oops!
http://www.youtube.com/watch?v=1YHIV4a81Os
-In typical ADD fashion....the next program I wanted to do....http://www.tmuscle.com/issues/622/62..._tier_training
In all seriousness I WILL finish all cycles of this program on time without missing days...etc After this I will re-examine my training and probably go back to 5/3/1
-Day 1, Cycle 1 - I didn't do so great with the load estimation on some of the exercises, you were supposed to pick an 8RM for everything after the first 2 exercises. I will do better now that I know where I stand next week
-PP-Good load selection, hard but not super difficult, Eric Minor states not to miss reps for the first 2 exercises
-EZ bar cheat curl - Too conservative here, oops
-supine db extensions - a little harsh on my elbows but felt better after the first 2 sets
-barbell front raise - too light
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 04-19-2010, 06:28 AM   #1233
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Glad to see you back at the weights no matter what the program is!

I have done the front raises with a 45 LB Plate and they were challenging for me. I will try them with a BB. I liked the exercise but didn't see a good way to progress, guess I wasn't thinking that day.

On the 5/3/1 note I am going to keep doing 5/3/1 for everything except DL. On DL I am going to go back to simple linear progression for 5 from SS. The best DL I ever had was during my SS days.
__________________
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

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 04-19-2010, 12:15 PM   #1234
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

April 17, 2010
IF = none
BW = 191

1. Warmup
Defranco Elite 8
DJ Complex A - 45 x 5
VMO extensions - purple JS - 10, 10, 10, 10

2. Strength
back squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 185 x 6, 195 x 4, 205 x 2, 215 x 2
Prone DB leg curl - 15 x 5, 10 x 8, 15 x 6, 20 x 6, 25 x 4, 30 x 2, 35 x 2
(superset with full rest - 1:30)

front squat - 165 x 6, 165 x 5, 155 x 4, 145 x 4, 135 x 2, AND DONE
(full rest- 0:30 to 0:45)

seated leg curl - 110 x 12, 100 x 7, 105 x 7, 100 x 6, 95 x 8, 90 x 9
(full rest - 0:30 to 0:45)

standing calf raise - 137.5 x 8, 137.5 x 8, 125 x 8, 112 x 7, 100 x 10, 87.5 x 8
(full rest - 0:30 to 0:45)

back extension - BW - hands on head x 15, hands on head x 9, hands on chest x 12
(full rest - 0:30 to 0:45)

Notes:
-Day 2, Cycle 1 - I think day 1 made me add too much load
-back squat - not bad, not too hard, not too easy
-prone db leg curl - subbed this in for prone leg curl as the Y doesn't have one, too light
-FS - awful, this was probably the hardest exercise
-seated leg curl - haven't done this in a long time, and it shows
-standing calf raise - hard, but messed this up didn't realize I was shooting for a 12RM not a 8RM like I was previously
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 04-19-2010, 12:17 PM   #1235
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

Impressions thus far.

Day 1, too light so I'll get a better gauge my next cycle.

DOMS from Day 2 is awful, my legs are fricking tore up, like awful, this morning when I woke up I almost fell over from how tight my calves were and i had to walk very slowly so I didn't shock my system from all the pain! I took my wife to her Dr's appointment today and I think they thought she was take me to the office!
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 04-21-2010, 03:43 AM   #1236
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

April 19, 2010
IF = 16 hours
BW = 195???

1. Warmup
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - red band - 15 each - external rotation, 45 degree lateral raise, overhead x circles both ways, overhead forward to back holding last rep 10 seconds, repeat for holding out to sides and holding arms down

2. Strength
incline press - 45 x 8, 95 x 5, 135 x 3, 135 x 6, 145 x 4, 155 x 2, 165 x 2
weighted pullups - BW x 2, BW x 6, 10 x 4, 15 x 2, 20 x 2
(superset with full rest - 1:30-2:00)

incline DB press - 75 x 8, 75 x 6, 70 x 3, 65 x 3, 60 x 4, 55 x 4
(full rest- 0:30 to 0:45) supposed to be 0:45 to 1:00

assisted pullups - 14 x 10, 14 x 6, 16 x 5, 18 x 6, 20 x 6
(full rest - 0:30 to 0:45) supposed to be 0:45 to 1:00

supine DB NG grip pullovers w/2 DB's - 15 x 10, 20 x 6, 20 x 8, 15 x 8
(full rest - 0:30 to 0:45)

rack pulls - above knee - 225 x 6, 315 x 4, 405 x 3, 405 x 6(straps)
(full rest - 1:00)

Notes:
-Day 3, Cycle 1 -
-incline bench - Thought I started too light but made a good choice by end
-pullups - felt ok, despite being embaressed that i'm back to doing 6 BW pullups...UGH
-DB pullovers - wasn't sure how to do this with a NG so I did this with 2 DB's
-rack pulls - felt good but grip was giving out on the fiirst set of 405
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 04-21-2010, 03:44 AM   #1237
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

April 20, 2010
IF = 17 hours

NEPA walk - 35 minutes
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 04-21-2010, 01:51 PM   #1238
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Hey what is wrong with 6 BW p/u's... That is a good set for me!
__________________
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

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 04-21-2010, 06:15 PM   #1239
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

The only thing I didn't like about that program was actually the front raises. Hard on the shoulders.

That Erik Minor guy seems to be pretty creative with his programming though.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 04-22-2010, 03:10 AM   #1240
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

April 21, 2010
IF = 17 hours

NEPA walk - 35 minutes
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh 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 09:41 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