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 03-28-2011, 05:43 PM   #211
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

So that little tweak to my back turned into a decent strain. I had to drive for six hours the day after, sit for meetings in three days, and drive back. That did me no favors.

I am back on the Starr rehab protocol. When I get back on it, I am starting my 5/3/1 completely over with seriously modest numbers. I am going to re-build a solid foundation to my strength program, that in retrospect has been a little shaky since my first injury back in October.

Anyway, I won't be updating much this week. Just squatting, and maybe breaking a light sweat on the heavy bag once in a while.
Collin O'Neill is offline   Reply With Quote
Old 04-08-2011, 04:35 AM   #212
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

Alright, let me dust this off.

Feeling much better. I will go back to my normal routine next week.

Bench:

155 x 5
175 x 5
195 x 5

Dumbbell rows:

75 x 15
75 x 12

Hit the heavy bag for a while.
Collin O'Neill is offline   Reply With Quote
Old 04-11-2011, 07:51 PM   #213
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

Back it at.

Squat:

205 x 5
230 x 5
260 x 5

Press:

105 x 5
120 x 5
135 x 3 (I should have easily had this, but I was feeling used and abused from BJJ the day before.)

3 rounds:
pullups to failure
15 back extensions
12 ab wheel rollouts

5 rounds 1 min on/30 seconds off of jumprope
Collin O'Neill is offline   Reply With Quote
Old 04-14-2011, 08:04 PM   #214
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

Deadlift:

260 x 5
300 x 5
340 x 5

Bench:
155 x 5
175 x 5
195 x 4

Weighted Pullups -- 45lbs x bunch of singles and doubles

2 rounds of 5 on each leg of bottoms up single leg thrusters

2 turkish getups each side 45lbs

6 rounds 1 min/30 second speed and power on heavy bag
Collin O'Neill is offline   Reply With Quote
Old 04-19-2011, 01:24 PM   #215
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

Monday 4/18:

Squat:

215 x 3
245 x 3
275 x 3

Press:

110 x 3
130 x 3
145 x 3 (too push-pressy)

Weighted Dips:
45 x 5 x 3

3 rounds:
Max pullups
40lb weighted box jumps - mid thigh high box x 10
Ab-wheel rollouts x 10

3 rounds 1min/30sec power and speed rounds on heavy bag
Collin O'Neill is offline   Reply With Quote
Old 04-19-2011, 04:39 PM   #216
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

Integrating a sprint day into my training. Eased into it with 5 sprints today after a good warmup jog, skipping, shuffling, and other drills.
Collin O'Neill is offline   Reply With Quote
Old 04-21-2011, 04:36 PM   #217
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

Deadlift:

265 x 3
320 x 3
360 x 3

Bench:

165 x 3
185 x 3
205 x 3

Weighted Pullups:

45lbs x 3 x 4 sets

2 rounds of 10 on each leg of bottoms up single leg thrusters
Collin O'Neill is offline   Reply With Quote
Old 04-26-2011, 05:19 AM   #218
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

Monday 4/24:

Squat:

225 x 5
255 x 3
295 x 2

Press:

120 x 5
135 x 3
150 x 1

Weighted Dips:

45 x 5
60 x 5
60 x 5

3 rounds:
Max pullups
Ab-wheel rollouts x 12
Max Pushups

Heavy Bag:

3min/1min technique x 2
1min/30 sec speed and power x 4
Collin O'Neill is offline   Reply With Quote
Old 04-28-2011, 07:32 PM   #219
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

Deadlift:

300 x 5
340 x 3
380 x 2

Bench:

175 x 5
195 x 3
220 x 1

Weighted Pullups:

45 x 5
60 x 3, 2, 1,1,1,1,1

I keep forget what I call these things, but single leg bottoms up thrusters. God that sounds gay.

2 x 10 each side

Heavy bag work:

3min/1min technique x 3
1min/30sec speed/power x 4
30 second punchout x 1
Collin O'Neill is offline   Reply With Quote
Old 04-30-2011, 07:29 PM   #220
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default

Squat:

225 x 5
255 x 3
295 x 2
Collin O'Neill 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 04:04 PM.

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