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Old 02-05-2013, 09:25 AM   #1561
Allen Yeh
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3FEB2013
KB WU + 200m jog
speed work 0 0.5mile/2:00 Rest - 3:45, 3:43, 3:45 - 7:30/mile pace
kb swing - 12kg x 50

4FEB2013
Rest Day

5FEB2013
DC shoulder WU + 1:00 jump rope + foam rolling

OH Press - 85 x 5, 100 x 5, 110 x 5
chest to bar pullup and wide grip pullups - 39 reps total from 8 sets

bench press - 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10
power clean - 115 x 3, 155 x 1, 185 x 1, 205 x 0

woodchop - cable machine - 3 sets
db curls w/ fat gripz - 3 sets

Notes:
-5/3/1 5's oh press day
-forgot logbook, so i had to guess at my OH press numbers
-OH press - ended up at 110 on my final set 10 pounds heavier than supposed to, felt easy for 5
-power cleans - threw these in for the heck of it, might add them back into lower body days and decrease volume on assistance stuff, pretty sad that 205 felt difficult hopefully once I get my groove back it'll be easy like it used to be!
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"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
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Old 02-07-2013, 05:44 AM   #1562
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6FEB2013
KBWU ~5:00
running form drills
strides at the top of the minute x 3
Race Pace - 3:45/0.5mile,3:51/0.5mile = 1 mile @ 7:36
strides at top of the minute x 6

7FEB2013
Row @5 - 10:00 =2274m's
KB circuit w/35#KB - 5:00 - 2H swing x 25, 2H swing x 25, long cycle C+P x 12L/R, 1H swing x 5L/R, H2H swing x 10
Elliptical - 15:00
treadmill - 10:00
stair climber - 5:00

Notes:
-did this today instead of going for a long run - based off the Roadwork 2.0 article by Joel Jamieson today went for a total of 45 minutes trying to stay below 150BPM's but I really do need to get a HR monitor
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"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
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Old 02-08-2013, 07:59 AM   #1563
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8FEB2013
BW = 185
foam roll +mwod squat prep
Burgener Warmup
power snatch - bar x 3, 65 x 3, 95 x 3

squat - bar x 5, 95 x 1, 135 x 1, 175 x 1, 175 x 1, 175 x 3, 200 x 3, 225 x 5, 250 x 1, 275 x 1

good morning - bar x 10, 65 x 10, 65 x 10, 85 x 10
pallof press - 60 x 5, 50 x 0:10 x 3, 40 x 12

kb swing - 70 x 5, 70 x 5
kb sumo dl - 70 x 4, 70 x 4

Notes:
-5/3/1 squat day - did 3's today
-power snatch - awful, felt as explosive as a slug!
-squat - did 275 for a single just to see how it felt, moderate effort
-GM - trying to keep lower back neutral, makes it feel like my hamstrings are tearing off
-KB stuff - just for the heck of it
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"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
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Old 02-15-2013, 09:19 AM   #1564
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Been majorly slacking on the log updating this week putting the important parts below:

11FEB2013
Quick KB circuit

12FEB2013
bw = 187
HIIT 0:30/4:00- 8 total cycles - rower for 2 cycles, treadmill for rest
bench press - 150 x 5, 175 x 5, 200 x 5
pullups - 43 total reps over 8 sets

15FEB2013
BW = 190
DL - 250 x 5, 285 x 3, 320 x 3
__________________
"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
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Old 02-18-2013, 06:37 AM   #1565
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16FEB2013
Speed day:
0.75 miles @ 5:33
rest 4:00
0.25 miles/1:48
rest 1:00
0.5 miles/3:44
rest 4:00
0.5 miles/3:43
rest 3:00
4 strides on the minute

pulldowns - 50 x 12
yoga pushup - 10

incline hammer bench - empty x 3 + 25 x 3 + 35 x 3 + 45 x 3 + 55 x 3
chinup - bw x 3 + 25 x 3 + 50 x 2
1-arm barbell row - bar x 3 + 10 x 3 + 20 x 3 + 30 x 3 + 40 x 3 L/R
decline bench - bar x 3 + 95 x 3 + 145 x 3
ez bar curl - 35 x 3 + 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3

rope pressdown - 50 x 20, 50 x 20
hammer curl - 35 x 10, 35 x 10

band pullapart - monster mini x 20
neck ext/flex - 10# x 20 F/E
band crunch - 2 x average bands x 20, 15 oblique L/R
__________________
"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
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Old 02-18-2013, 06:39 AM   #1566
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17FEB2013
Lots of walking, spent an hour+ at the playground with my youngest despite the 41 degree temp!
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"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
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Old 02-19-2013, 06:29 AM   #1567
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Summary 19JAN2013 to 18FEB2013

BW = 187 on 18JAN2013
BW = 184 on 18FEB2013

Lifts:
Not a great month while I didn't stall at all almost all of my lift days felt like a struggle, didn't set any rep records or 1RM's:
military press - 115 x 10
deadlift - 300 x 5, 320 x 3
bench press 225 x 5
squat - 215 x 5, 225 x 5

Runs:
Very consistent this month I ran a 7:36 mile without much effort by the 3rd week.

Plans for the next month or 2:
Diet - Continue on Carb Nite Solution - until I get to 10% BF right now I'm probably still in the 13-15% range
Training - Going to switch from 5/3/1 to the Shockwave Protocol, I was all fired up about doing a PL competition but since I never ended up doing it (various bad excuses) I'm going to switch gears for the next month or 2, been doing 5/3/1 since mid-September this time around only had to redo my DL numbers once.
Running - I will maintain what I've been doing as I've been getting good results, not sure if at this point I should try to keep increasing my speed/mile or work on maintaining speed over the long run, while increasing speed is more fun, I know in my mind I need to work on maintaining speed an not run a 7:30 1st mile and a 10:00 second mile!!!@#!#!@ FOCUS!!
Warmups - Need to trim these down a bit, it was getting to the point of 15+ minutes when I kept adding stuff, going to stick to 10 minutes or less! I know when I train at 5 AM I to loosen up more, I just need to find a good balance.
__________________
"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
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Old 02-19-2013, 06:51 AM   #1568
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19FEB2013
BW = 184
ECWU less than 9 minutes
pulldowns - 50 x 10, 60 x 10, 70 x 10
trap bar DL - bar x 8, 135 x 8

trap bar DL - 135 x 3/185 x 3/225 x 3/275 x 2
1 arm barbell row - bar + - 5x3/15 x 3/25 x 3/35 x 3/45 x 3 L/R
NG pullups - 3010 - 9
close grip pulldown - 115 x 8, 115 x 8
smith close grip - 10 x 3, 50 x 3/70 x 3/90 x 3/110 x 3/130 x 3
DB shrug - 50 x 3/55 x 3/60 x 3/70 x 3/75 x 3
high wide cable row - 50 x 3, 60 x 3/70 x 3/80 x 3/90 x 3/100 x 3

chest supported rear flye - w/ monster mini - 5 x 10, 5 x 10, 5 x 10
dips - bw x 10, bw x 10

db twist press - 50 x 10, 50 x 10
standing concentration curl - 20 x 10L/R, w/FG's 20 x 10L/R

Foot mobility drills - 4:15
Strides on minute x 3
suicides emphasizing good running posture and lateral posture - 2:34

Notes:
-Week 1 - Shockwave protocol - Back/tri's - overall good session
-DL - Haven't done DL's with such little rest, definitely felt like a grinder on my 2nd rep of my 4th PSR set
-running form stuff - Probably a total of 12 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
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Old 02-22-2013, 05:41 AM   #1569
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20FEB2013
Rest Day

21FEB2013
Race Pace run - 0.85 miles in 6:31 = 7:39 pace
slower run - 0.58 miles = 5:22
Overall: 1:43 miles in 11:53
10# MB drills in backyard ~7:00

22FEB2013
BW = 183 morning of CN
ECWU - 12:00

machine chest flye - 90 x 15, 90 x 10, 110 x 10
db side laterals -5 x 9, 10 x 10

hammer incline press - 50 x 3 + 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3
decline barbell bench w/FG's - 95 x 3 + 115 x 3 + 135 x 3 + 155 x 3 + 175 x 3
pullover - short swiss bar - bar x 8, 45 x 8

seated OH press - 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3 + 95 x 3
pulldowns - 100 x 10, 115 x 8, 130 x 8
1-arm DB 1/2 upright row - 10 x 3 + 15 x 3 + 20 x 3 + 25 x 3 + 30 x 3 L/R

DB side lateral - 15 x 8L/R, 25 x L/R
EZ bar curl - 45 x 3 + 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3

chinup - bw x 3, 20 x 3, 40 x 2

hammer curl w/ FG's - 35 x 10
supinated triceps kickbacks - 20 x 10L/R, 25 x 10L/R
cross body hammer curl w/ FG's - 35 x 10

Notes
-Chest/Bi's/Shoulders day - Shockwave week 1
-Tweaked my right lat somehow when I was sleeping pretty painful during lateral raises and chest flyes
-ELECT Sets - All of the main lifts felt good up until the chinup set 2nd rep in the last set felt slow
-Mentally I felt fresh today! Not even really looking forward to my carb nite tonight but I'll do it.
__________________
"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
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Old 02-25-2013, 05:51 AM   #1570
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23FEB2013
BW = 187
ECWU - 9:00
sumo dl - 25 x 10, bar x 10, bar x 10
seated leg curl - 70 x 15, 90 x 10, 90 x 12

squat - 135 x 3 + 175 x 3 + 205 x 3 + 235 x 3 + 265 x 1
leg press - 200 x 3 + 290 x 3 + 380 x 3 + 460 x 3 + 560 x 3
seated leg curls -70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 1
SLDL - 135 x 8, 185 x 8
seated calf raise - 45 x 25, 45 x 20, 45 x 20
tib raise - 25 x 12, 25 x 12, 35 x 12
wall push dead bug - 17, 15, 15
hollow rocks - 10, 10, 8

Notes:
-Shockwave week 1 - leg day
-squats - 265 my first rep knees caved in and not explosive
-leg press - pretty easy started too conservatively
-Calf stuff - took it easy here since I still have to run didn't want to oblierate my calves
-lat pain rib pain - worse today, hurts to breath deeply or do anything really not sure WTF is going on here

24FEB2013
Speed day
0.45 mile/2:00 rest - 3:17, 3:13, 3:09, 3:13 - shooting for 3:13/0.45 mile
strides with 1:00 rest x 8
cooldown - 5:00
__________________
"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
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