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Old 07-28-2007, 07:50 PM   #161
Allen Yeh
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Goals at the moment:

Try to get in the gym at least 3x a week following the Real Fast Fat Loss program, I've definitely gained a little week since we went to NY for the surgery.
Pre surgery in June I was 184, now I'm up to 191 and a lost a little bit. Other than those 3 gym sessions I'm going to try to run at least 1x a week and 1x a week of sprints. If I can fit in 2x a week of longer runs great if not oh well. Trying to get 2 weeks worth of Real Fast Fat Loss workouts before my work trip to Italy. A very short term goal but very structured, with all that's been going on I definitely need some structure.
__________________
"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 07-31-2007, 07:09 AM   #162
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July 30, 2007
foot mobility drills
Quadruped posterior rocking x 6
lunge elbow to instep (moving) x 6 L/R
lateral lunge x 6
knee hug (moving) x 6
scap pushup x 12

1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 5, 45 x 12/3, 45 x 3/3/3/3/3, 15# DB's x 15
(Rest 60 seconds)

2a. Push-up feet on swiss ball with prone jackknife combo - 15, 15, 15
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 45 x 15, 15, 15
(rest 30 seconds before moving on to 2c)
2c. DB walking Lunge plus shoulder press - 10 x 15L/R, 10 x 15L/R, 10 x 11L/R, no weight x 4L/R
(rest 30 seconds before repeating 2a-2c)

3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)

Tabata Rows - Only managed 2 intervals...so beat

Notes:
-Real Fast Fat Loss - Modified Workout A - 3 x 15 - 3 x 15 was HORRIBLE though I'm not sure if the 4 x 10 was worse.
-RDL+HPS+OHS - All hang power snatches with varying grip widths, the 2 arm DB OHS was a bit more challenging than the close grip barbell OHS.
-2a. Push-up feet on swiss ball with prone jackknife combo- Stabilizers were fried by the 3rd set.
-2b. Bent over row- back extension hybrid - Bar was good enough for 3 x 15
-2c. walking lunge plus shoulder press - 10 pounds was a challenge and on the 3rd set dropped them to finish the lunges.
-squats - legs were FRIED
-Tabata Row - Tried but just couldn't get it going, was sooo done after all that other stuff.
__________________
"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 08-04-2007, 03:57 AM   #163
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July 27, 2007

foot mobility drills
hand walk x 4
drop lunge x 8
inverted hamstring (backward) x 8
lunge w/lateral flexion x 8

1. front squat + push press - 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5, 115 x 5

2a. Inverted Row w/feet on bench- BW x 5, 5, 5, 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 3
(rest 30 seconds before repeating 2)

4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 200 swings

pullups - 5, 3

Notes:
-Real Fast Fat Loss - Modified Workout B - 5x 5 - I was wasted by the 3rd set of the 2nd grouping, tried taking a longer rest and get back to it but the 4th set was crap, skipped the rest and tried the swings, PR'ed for the swings.
-Front squat + push press - Killing my wrists on the transition
-Inverted rows - Did these with my feet on a bench, tried to be very explosive
-good morning + lunge - this one kind of sucked!
-squat jump to chin w/ knee tuck - This one got a bit hard, need a better bar to jump to
-KB swings - PR!
__________________
"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 08-04-2007, 04:05 AM   #164
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August 3, 2007
foot mobility drills
Quadruped posterior rocking x 8
lunge elbow to instep (stationary) x 6 L/R
knee hug (moving) x 8
scap pushup x 16

1. 1 legged Romanian Deadlift + 1 arm KB Snatch + 1 arm Overhead Squat - 24x1L/R, 53 x 5L/R, 53 x 5L/R, 53 x 5L/R, 53 x 5L/R
(Rest 60 seconds)

2a. Parallete Push-up w/feet on swiss ball with prone jackknife combo - 10, 10, 10, 10
(rest 30 seconds before moving on to 2b)
2b. Renegade Row - 15 x 10L/R, 10L/R, 10 x 10L/R, 10L/R
(rest 30 seconds before moving on to 2c)
2c. DB dynamic plus shoulder press - 15 x 10L/R, 10 x 10L/R, 10 x 10L/R, 10 x 10L/R
(rest 30 seconds before repeating 2a-2c)

3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)

Notes:
-Real Fast Fat Loss - Modified Workout A - 4 x 10 -- Worked out at home so I had to modify this a lot.
-RDL+HPS+OHS - Did a 1-legged RDL, then a snatch, then a ohs, then I'd switch sides. Need to use the KB more often took a bit before I found my groove on the snatches
-2a. Push-up feet on swiss ball with prone jackknife combo- Stabilizers were fried by the 3rd set.
-2b. Renegade rows - Subbed in renegade rows
-2c. walking lunge plus shoulder press - 10 pounds was a challenge and on the 3rd set dropped them to finish the lunges.
-squats - legs were FRIED
-Tabatas - skipped these AGAIN. I need to work on recovery more I was fried today too. ugh.
__________________
"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 08-09-2007, 07:30 AM   #165
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August 8, 2007

BW = 189

hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6

Max tests using Poliquins warmup method:

hang clean - 95 x 4, 95 x 4, 145 x 3, 185 x 2, 205 x 1, 210 x0
front squat - 185 x 1, 205 x 1, 220 x 1, 235 x 1, 250 x 1, 260 x 0, rest 10 minutes, (85% of 1RM) 215 x 4
14-inch close grip bench press - 100 x 4, 100 x 4, 150 x 3, 185 x 2, 200 x 1, 210 x 1, 225 x 1, 235 x 1
Scott barbell curl - 45 x 4, 95 x 1, 100 x 1, 105 x 0
external db rotation - 20 x 8

prone internal rotation - 5 x 12
neutral grip face pull - 60 x 15

Notes:
-Hang clean - 205 for hang cleans, at 210 I jsut felt like I couldn't pull the weight hard enough to pull myself under. According to Mike Boyle that would place my 1 leg RDL around 100 but is that for a 1RM in the RDL?
http://www.michaelboyle.biz/joomla/content/view/30/34/
-Front squat - UGH I'm definitely kind of pissed about this, I've gotten 265 in the past, this would put my weight for 1 legged squats at 5# DB's per hand.
-Close grip Bench Press - Not bad but I've never maxed out on close grip before. Is it bad that my close grip is only 15 pounds below my current regular grip bench?
-Scott barbell curl - I'm supposed to be 46% of my CG bench score - 108.1#'s my PR here was 100, so I need to work on this a little
-External Rotation SA - Supposed to be 9.8% 235 - 23.03 for 8 reps, 20#'s wasn't too bad, maybe 25 is doable
__________________
"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 08-10-2007, 06:03 AM   #166
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August 9, 2007

BW = 190

foot mobility drills
elbow to instep x 4L/R
lateral lunge x 8L/R
inverted hamstring (backward) x 8L/R
scap pushup x 16
tick tocks x 8L/R

More max tests using Poliquins warmup method:

incline bench press - 85 x 4, 85 x 4, 125 x 3, 160 x 2, 170 x 1, 180 x 1, 190 x 1, 200 x 1, 210 x 1, 220 x 1, 230 x 1
Chinup - BW x 1, BW+25 (215) x 1, 235 x 1, 255 x 1, 265 x 1
behind the neck press - 65 x 3, 95 x 1, 115 x 1, 135 x 1(that was very uncomfortable)
standing reverse curl - 15 x 6, 35 x 1, 55 x 1, 85 x 1, 90 x 0

Notes:
-Incline Bench- According to the structural balance thing I should be at 210 but I ended up above that by 20#'s So I guess my close grip bench is weak?
-Chin-up-Ended up at 265 where I should be at 205, another indication that my close grip is weak.
-behind the neck Press - yikes this one I was supposed to be at 155 but ended up at 135, my shoulders felt very uncomfortable in this motion which according to him meanspossibly tight supraspinatus to weak infraspinatus
-Reverse barbell curl - Hit this one on the head so it's probably weaker than it shoudl be if my base number is less than it should be.
__________________
"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 08-19-2007, 01:52 PM   #167
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August 14, 2007
Foot mobility drills ~20m
hip crossover - 5L/R
hand walk - 5
inverted hamstring forward- 5L/R
lunge w/lateral flexion - 5L/R
lateral lunge - 6L/R
drop lunge - 5 L/R

standing YTWL - 4kg x 8 all
glute bridge - 8
scap pushup - 16
x band walk - 8L/R
behind the neck cable pullapart - 8

external rotation - 8 kg x 8L/R, 9 kg x 8L/R
prone internal rotation - 4 kg x 10

1 arm DB bench press - 13KG x 24 L/R
1 arm row elbow in - 13 kg x 24L/R
(superset with full rest - 60 seconds)

1 arm DB incline bench press - 13KG x 12L/R
1 arm row elbow out - 13 kg x 12L/R
(superset with full rest - 60 seconds)

1 legged squat - 2 DB's - 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, used door x 6
1 legged RDL -2 DB's - 13 kg x 6 L/R, 13 kg x 6 L/R, 13 kg x 6 L/R, 13 kg x 6 L/R
(superset with full rest - 60 seconds)

cross body db french press - 13kg x 12 L/R, 13 kg x 12 L/R
db curl - 13kg x 12 L/R, 13 kg x 12 L/R
(superset with full rest - 60 seconds)

VMO extension w band - 12 L/R, 12 L/R

Notes:
-cobbled together a workout while on travel in Italy, the gym was nothing great and I just did some basics.
__________________
"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 08-21-2007, 12:06 PM   #168
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August 21, 2007
glute bridge - 8
standing YTWL - 5 x 8 all
plank - 40 seconds
hand walk - 3
inverted hamstring forward- 6L/R
lunge w/lateral flexion - 3L/R

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
rack suppored db curl - 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R,
(superset with full rest - 60 seconds)

Pullups - 35 x 3, 25 x 3, 15 x 3, 15 x 3, 15 x 3, bw x 3, 3 ,3
Cable pullthrough - 80 x 3, 100 x 3, 150 x 3, 150 x 3, 130 x 3, 130 x 3, 130 x 3
(superset with full rest - 60 seconds)

Knees to elbows - 10, 8 ,8
(60 seconds rest)

Notes:
-Heavy pull day
-Deadlift - started relatively light, next week I'll up it 10 pounds, this weight felt easy and went up well
-db rack curl - don't think I'll be able to go up to 50's
-pullups - pathetic!
-pullthroughs - 150 was practically pulling me off my feet, 130 was fine maybe go up to 135 next week.
__________________
"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 08-23-2007, 09:17 AM   #169
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August 22, 2007
scap pushup - 15
lunge w/lateral flexion - 5L/R
lateral lunge - 5L/R
knee hug - 5L/R
reach roll lift - 5L/R
sidelying internal rotation - 5L/R

goblet squat - bw x 5, 12kg x 3, 24kg x 1, 24kg x 12, 24kg x 12
pushups - 35, parallettes w/ feet up x 12, 12
(superset with full rest - 30 seconds)

triceps concentration extension - 15 x 12, 15 x 12
leaning db lateral raise - 15 x 12, 15 x 12
(superset with full rest - 30 seconds)

DB Sots Press - 15 x 6
overhead db shrug - 8 x 12, 8 x 12

Notes:
-Supposed to be a heavy push day but I had to workout at home so I switched it to a light push day.
__________________
"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 08-24-2007, 04:14 AM   #170
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August 23, 2007
knee hug - 6L/R
drop lunge - 6L/R
elbow to instep lunge - 3L/R

1 legged RDL - bw x 5L/R, 1 DB 55 x 6L/R, 2 DB's 30 x 6L/R, 30 x 6L/R, 35 x 6L/R
reverse grip EZ bar curl - bar(15#?) x 5, 55 x 6, 65 x 6, 65 x 6, 65 x 6
(superset with full rest - 45 seconds)

inverted row w/feet on bench - 6 fast, 6 slow eccentric, 6 slow eccentric, 6 slow eccentric
supine hip extension w/leg curl - both legs 6, both legs 6, 1 legged 6L/R, 1 legged 6L/R
(superset with full rest - 45 seconds)

unilateral db shrug - 80 x 6L/R, 85 x 6L/R, 90 x 6L/R, 95 x 6L/R
rear db flyes - 30 x 6, 30 x 6, 30 x 6, 30 x 6
(superset with full rest - 45 seconds rest)

Neutral grip face pull - 50 x 12, 70 x 12
db dorsiflexion - 10 x 15, 15 x 15
(superset no rest - 45 seconds rest)

cable high chop - 30 x 12L/R, 40 x 12 L/R

Notes:
-moderate pull day
-1 legged RDL - one 55# DB felt much harder than 2 35# DB's so that means I should go back to the one handed version and lighter weight.
-Inverted rows - didn't want to hassle with checking out the weighted vest so I did these with a fast pull and a slow negative the last 3 sets.
-S.H.E w/ leg curl - The 1 legged version was much harder
__________________
"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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