Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 08-23-2012, 02:53 PM   #1511
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

23AUG2012
BW = 189
Early AM
Defranco WU
jump rope- full ROM 2:00

back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10

chinups - 12, 5, 5, 6
NG pullup - 5
pullup - 3, 5
chinup - 7, 5

bench press - bar x 8, 95 x 5, 145 x 3, 160 x 1, 160 x 5, 180 x 3, 200 x 6,
bench press w/ slingshot - 85 x 5

Notes:
-Day 2 week 3 5/3/1 phase 1 full body
-BS - very easy, noticed some butt wink going on stretched my hips like crazy and it went away
- chins/pullups - sprinkled between sets of squat and bench - ended up at 53 total reps in 9 sets
- bench - felt great, really focused keeping my back tight, elbows in, got a lift off for my rep set and my singles to make sure I kept my back tight
__________________
"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 08-27-2012, 06:41 AM   #1512
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

24AGU2012
Flew to NY after a half day. Ate like a pig in the airport and dinner with my parents.

25AUG2012
Drove from NY to SC....800 miles. Ate like crap again, I probably could have made better choices on the latte half on the drive but lunch was a NY pizza place so...if I'm going to eat bad I might as well enjoy it!

26AUG2012
Finished the drive, lower back is toast! Still eating crapppppy!!!!!!!!!!

32:00 walk with ruck ~25#'s
5:00 KB stuff just playing around trying to loosen up a little
__________________
"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 09-05-2012, 06:22 AM   #1513
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

28AUG2012
bw =190
ECWU#2

goblet squat - 20 x 8, 40 x 5
back squat- 45 x 3, 65, x 2, 85 x 5, 105 x 5, 125 x 5

overhead press - 45 x 8, 65 x 3, 75 x 5, 85 x 3, 90 x 12

deadlift - 45 x 5, 135 x 3, 185 x 1, 235 x 1, 245 x 5, 285 x 3, 310 x 4

Notes:
-Day 3 week 3 5/3/1 phase 1 full body
__________________
"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 09-05-2012, 07:17 AM   #1514
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

30AUG2012
JP WU

1a. back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10
1b. seated hamstring curl - 4010 - 90 x 15, 90 x 15, 90 x 15

2a. bench press - bar x 8, 85 x 5, 105 x 5, 125 x 5
2b. t-bar row - bar x 8, 70 x 5, 90 x 5, 100 x 5

3a. OH Rope extention - 30 x 20, 40 x 15, 40 x 15
3b. cable rope curl - 30 x 15, 40 x 15, 40 x 15

hanging scap retraction - 1 arm x 6, 1 arm x 6, 2 arm x 6, 2 arm x 6, 1 arm x 6

Notes:
-Deload day 1 week 4 5/3/1 phase 1 full body
__________________
"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 09-05-2012, 07:24 AM   #1515
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

1SEP2012
bw =191
JPWU

1a. back squat- 45 x 3, 85 x 5, 105 x 5, 125 x 5
1b. overhead press + oh shrug - 45 x 5, 50 x 5, 60 x 5
1c. deadlift - 45 x 8, 135 x 5, 165 x 5, 195 x 5

2a. pec-deck flye - 3010 - 90 x 12, 90 x 12, 90 x 12
2b. straight arm pulldown - 3010 - 27.5 x 20, 32.5 x 12, 32.5 x 12

3a. barbell curl w/ FG - 3010 - bar x 12, bar x 12, bar x 12
3b. plate kickbacks - 10 x 15, 10 x 15, 10 x 15

4a. swiss ball leg curl - 12, 12
4b. chest supported supinated rear flye - 10 x 12, 10 x 12
4c. cable pallof press - 3010x50x8, 9010 x 50 x 3

Notes:
-Day 2 week 4 5/3/1 phase 1 full body
__________________
"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 09-05-2012, 07:28 AM   #1516
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

3SEP2012
ECWU + MWOD Squat prep
bw = 188

goblet squat - 25 x 8, 45 x 5

back squat - 45 x 8, 95 x 5, 145 x 1, 165 x 5, 190 x 14, 255 x 1, 275 x 1

a. pause bench - bar x 5, 65 x 3, 95 x 1, 100 x 8, 115 x 8, 125 x 8
b. chest supported row - 4010 - 50 x 8, 105 x 8, 125 x 8, 135 x 8

Notes:
-Day 1, week 1 full body 5/3/1 full body phase 1 part 2
__________________
"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 09-05-2012, 07:39 AM   #1517
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

5SEP2012
Early AM

2.16 mile run - 17:15 - 7:59 pace
Rest 6:00
5 x 100m strides on the minute
Cooldown - 8:00

Notes:
-Good run this morning, hitting sub 16:00 2 mile
__________________
"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 09-07-2012, 04:55 PM   #1518
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

6SEP2012
BW = 188
Early AM
Defranco WU

goblet squat - 20 x 8, 30 x 5, 40 x 3
back squat - bar x 5, 85 x 10, 110 x 10, 130 x 10

chest to bar pullup - 5, 5, 4
NG pullup - 5, 5, 4, 3
chinup chest to bar - 5

bench press - bar x 8, 95 x 5, 145 x 1, 150 x 3, 170 x 3, 195 x 6, 215 x 1,

Notes:
-Day 2 week 1 5/3/1 phase 1 full body part 2
- chins/pullups - sprinkled between sets of squat and bench - focused on keeping shoulders from rounding forward, this alone kept my reps low each set
- bench - got a lift off for my rep set and my single to make sure I kept my back tight, rep set I actually got 7 but only count 6 since my last rep was a grind, my single was easy, wanted to do more but had to get to work
__________________
"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 09-07-2012, 08:27 PM   #1519
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

7SEP2012
36 minute walk
__________________
"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 09-08-2012, 04:09 PM   #1520
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

8SEP2012
ECWU#2 + MWOD DL Prep

pullups x 8
goblet squat - 20 x 10
back squat- 45 x 8, 65 x 5, 85 x 5, 105 x 5, 125 x 5

overhead press - 45 x 10, 65 x 3, 70 x 3, 80 x 3, 90 x 13

deadlift - 45 x 5, 135 x 3, 185 x 3, 235 x 1, 235 x 3, 270 x 3, 300 x 3, 330 x 1, 350 x 1, 350 x 1

Notes:
-Day 3 week 1 5/3/1 phase 1 full body part 2
-DL - stupid hex plates, I can't stand DL'ing with these!
__________________
"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

BB 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 06:40 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.