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 05-17-2010, 10:06 AM   #111
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

Metcon

400m walking lunges
(did 40 x 10m)

Time: 11 mins 05

That was tough. Had to go downstairs on my backside, my quads are RIPE.
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw is offline   Reply With Quote
Old 05-23-2010, 11:45 AM   #112
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

Wow, 6 days later and I'm just about recovered!

I'm calling a hiatus from online blogging for 8 weeks whilst I prepare for the CFCM Invitational. Will instead log on paper and then transfer it back to here when I'm done.

Bye for now.
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw is offline   Reply With Quote
Old 07-27-2010, 03:48 PM   #113
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

A lot has gone on since my last post. More accurately, a tiny bit of exercise, quite a lot of lumbar spine injury and a ridiculous amount of wanton dietary consumption.

I missed the CFCM games through having to stop all exercise lest I did something to my back there was no recovering from. I still haven't solved the problem but through addressing the way and length of time that I sit, using lumbar support with a pillow whilst sleeping, stretching, hip mobility and ice I hope to be able to squat and deadlift whilst I'm still young.

This is of course no excuse for poor eating. In fact, it's a concrete reason to be eating like a pro. But I was born with extremes of personality and this is where I attempt to return from the dark to the light. So I'm back on the IF (as taught by Martin Berkhan) and paleo - with the exception of occasional potatoes and hard alcohol, both of which can be worked into the mix whilst simultaneously getting as lean as a statue. Obviously I'm cutting back on the monster munch but that's a given.

Workout-wise, I've come up with a programme that doesn't involve the lower back very much. It's pretty limited but if there is a God he will subsitute my lack of enjoyment and progress in the squat department with a healthy number of dips with my bodyweight dangling between my legs and the pull-up strength of a chimp. So back to it...
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw is offline   Reply With Quote
Old 07-27-2010, 03:55 PM   #114
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

First day back:

Fasted workout (with BCAAs, so fasted-but-not-really...)

Metcon

10 rounds of Cindy ('perfect' form on squats)

Time: 9 mins 25

Pull-ups and push-ups very sluggish, but I expect this to improve very quickly. Took a lot of effort to do the squats with exquisite form. A far cry from the days of 40 rounds on the minute or that 27 round PR I did.
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw is offline   Reply With Quote
Old 07-28-2010, 10:38 AM   #115
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

18.75hr fast*
SE @ 6.15pm

Strength

C2Bs - woke with very sore bicep/brachioradialis tendons so decided not to push these. Just did 10 with no weight. Got to be smart, one more injury could see me sectioned...

Weighted Dips
Drop-set for max reps:

50kg x 4
40kg x 7
30kg x 8
20kg x 9

Total volume = 900kg

I expect these to improve dramatically.
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw is offline   Reply With Quote
Old 07-29-2010, 03:35 PM   #116
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

17hr fast*
SE @ 7.15pm

Rest Day

Plenty of DOMS, I've missed that!
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw is offline   Reply With Quote
Old 07-30-2010, 05:06 AM   #117
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

19.5hr fast*
SE @ 7.15pm

Metcon

6 rounds for time:
5 x 60kg Hang Power Clean
20 yard barbell OH walking lunge with 20kg

Time: 10 mins 08

Man that was tough. HPCs were easy but the lunges certainly weren't. Easier once I widened my grip to a full snatch grip and shrugged up my traps.
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw is offline   Reply With Quote
Old 07-31-2010, 12:30 PM   #118
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

18hr fast*
SE @ 6.45pm

Strength

Press
3 x 5 @ 57.5kg

C2B Pull-ups
3 x 5 @ 10kg
1 x 8 @ 2.5kg

All easy, by design
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw is offline   Reply With Quote
Old 08-01-2010, 04:19 AM   #119
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

17.5hr Fast*
SE @ 7pm

Rest Day

Not a scheduled rest but my quads, groin, hammies, shoulders and traps are DOMS-ridden, so my hand has been forced.
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw is offline   Reply With Quote
Old 08-02-2010, 02:19 PM   #120
james forshaw
Member
 
james forshaw's Avatar
 
Join Date: May 2008
Posts: 247
Default

19hr Fast*
SE @ 7.45pm

Rest Day

Messed around with my ab-roller...

10 reps (from knees) with 30s rest, continue til failure

Score: 3 rounds + 8 = 38 reps

Wow, what a workout. I can tell my mid-section is going to be ruined tomorrow! I'm going to need to start experimenting properly with this. Weighted ones with a back pack probably, until I build up the strength needed to do them from my feet.
__________________
"Few things are graven in stone, except that you have to squat or you're a pussy" (Rip)
Log
james forshaw 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 03:28 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