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Old 01-29-2010, 03:22 PM   #31
Ryan Smith
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Join Date: Nov 2009
Posts: 137
Default Friday 01.29.10

Sleep - 10ish hours

Warm-Up
Pavel Warmup
Foam Rolling

Workout (De-load)
Back Squat
140# x 5
175# x 5
210# x 5

Overhead Press
65# x 5
80# x 5
95# x 5

-then-
12 min AMRAP: - 4 rounds
50 KB Swings (1.5 pood)
200m Run

Good workout. Feeling good. Eating ok - could always eat more more frequently. Onto my gallon of milk.
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Old 01-31-2010, 10:22 AM   #32
Ryan Smith
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Join Date: Nov 2009
Posts: 137
Default Saturday 01.30.10

Sleep - 9 hours

Warm-Up
None - didn't feel like it

Workout
Deadlift
190# x 5
240# x 5
285# x 5

Bench Press
115# x 5
140# x 5
170# x 5

Did a several mile hike uphill for cardio.
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Old 01-31-2010, 04:58 PM   #33
Ryan Smith
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Join Date: Nov 2009
Posts: 137
Default Sunday 01.31.10

Sleep - 10ish hours

Warmup
Pavel Warmup (5 rounds)
Foam Rolling
Back Squat – 145#x5, 180#x5, 215#x3

Workout
Back Squat
230# x 5
270# x 5
305# x 5+ - 7 reps
160# x 5x10
RDL 160# x 5x10

Starting RKC Rite of Passage (just finished Program Minimum last month)
3 rounds:
1-2-3
KB C&P (L)
KB C&P (R)
Pullups
1 min rest
2:15/2:00/1:30

5 min AMRAP: (Goal is 60 reps)
KB Snatches
60 reps with 1.5 pood

I'm still having issues with my back squat (depth and severe loss of lumbar curve) and I think I figured it out. Unfortunately I don't have time to explain it, but basically it's an issue with using a low bar position and tight/weak hamstrings. I'll probably go into it more later, but I have to get to my brother's birthday party.
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Old 02-04-2010, 06:14 PM   #34
Ryan Smith
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Join Date: Nov 2009
Posts: 137
Default Monday 02.01.10 - Wednesday 02.03.10

Sleep
Sunday night - 4-5 hours
Monday night - 6ish hours
Tuesday night - 4 hours

REST DAYS

So interesting week at work. As you can tell I'm having a lot of trouble sleeping. Sunday and Monday night it wasn't an issue of getting in bed early enough - I was. For some reason, when I go to bed I simply can't fall asleep and I lay there for sometimes 4 hours. No - there's nothing on my mind and all I'm simply thinking is "it'd be nice to fall asleep right now". I'll get to Tuesday night's events in a second.

In other news my arms (biceps and shoulders especially) are extremely painfully sore. Like almost a rhabdo sore... I don't think it's rhabdo - I think it's my KB cleaning form and I think I messed up my shoulders. I've done a bit of BB cleaning but never KB --- so I think I may need to drop weight in that and focus on the form a bit more.

Tuesday was particularly eventful. I got into a car accident...

All in all pretty crazy week, but I am very happy to be here still intact and alive. Any sleeping advice would be great too... I've pretty much (short of sleeping pills) tried everything. ZMA, hot showers, no exercise within 5-8 hours before bed, keeping a steady waking time, etc, etc and I'm getting to the point where I'm starting to think maybe I just don't need that much sleep to operate (I wasn't particularly tired throughout the day). I don't know though --- Lights Out and Power Sleep has me on this sleeping trip right now, but maybe I'm just paranoid.
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Old 02-04-2010, 06:22 PM   #35
Ryan Smith
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Posts: 137
Default Wednesday 02.10.10

Sleep - 9ish hours (woke up early for court on my day off... ugh!)

Warmup
Same as usual
Overhead Press – 65#x5, 80#x5, 100#x3

Workout
Press
105# x 5
120# x 5
140# x 5+ - barely did 5
75# x 3x10
Strict C2B Pullups 3x10

Skipped all KB work
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Old 02-05-2010, 03:13 PM   #36
Ryan Smith
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Join Date: Nov 2009
Posts: 137
Default Friday 02.05.10

Sleep - 8 hours + 2 hour nap

Warmup
Foam Roll
Shoulder rehab
Deadlift – 195#x5, 245#x5, 295#x3

Workout
Deadlift
315# x 5
365# x 5
415# x 5+ - 12 reps... massive new PR (according to 1 RM calculators my DL should be 600# now... we'll see when I test it again someday)
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Old 02-06-2010, 06:56 PM   #37
Ryan Smith
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Join Date: Nov 2009
Posts: 137
Default Saturday 01.06.10

Sleep - 8 hours

Warmup
Rotator Cuff work
Bench Press – 115#x5, 145#x5, 175#x3

Workout
Bench Press
190# x 5
215# x 5
245# x 5+ - did 5 reps
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Old 02-10-2010, 06:17 PM   #38
Ryan Smith
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Join Date: Nov 2009
Posts: 137
Default Sunday 02.07.10 - Tuesday 02.09.10

Sleep - 7 hours/8 hours/6 hours

REST DAYS.
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Old 02-10-2010, 07:58 PM   #39
Ryan Smith
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Join Date: Nov 2009
Posts: 137
Default Wednesday 02.10.10

Sleep - 10+ hours

Warmup
Row
Foam Roll
Light Circuit
Back Squat - 145#x5, 180#x5, 215#x3

Workout
Back Squat
250# x 3
285# x 3
320# x 3+ - did 8 reps

165# x 5x10 (1 min rest between sets)

RDL 165# x 5x10 (1 min rest between sets)

Felt pretty good with today's performance. Taking it easy on the KB's (shoulder). I made a slight tweak in bar position on my back squat and it pretty much fixed all the issues I was having. Basically (I low-bar squat by the way), I had the bar too low on my back... as a result I engaged the hamstrings more (which is the goal of a low bar squat) by engaging in excessive forward lean culminating in failure to hit depth on my squats (due to inflexibility/body structure/whatever). I simply moved the bar up just a tad (it's still definitely low bar) to allow me to squat a little more upright and hence hit depth every time. I don't know if that explanation makes sense... but basically my squats are looking better and I'm feeling a lot stronger.

In regards to eating, I'm still doing a gallon of milk daily on workouts days but $ has been tight and I've been having issues keeping my refrigerator stocked with a lot of good whole foods. When I'm at work I generally don't have a problem with eating whole foods since everywhere I eat either gives us food free or heavily discounted. I know $ isn't really an excuse to not eat much, but I definitely need to get on the ball with eating more when I'm at home.

I'm off work for 3 more days so I'll be doing my 3 rep week in 5/3/1... tomorrow is overhead press day so we'll see how my shoulder really is doing.
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Old 02-11-2010, 05:34 PM   #40
Ryan Smith
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Join Date: Nov 2009
Posts: 137
Default Thursday 02.11.10

Sleep - 10+ hours

Warmup
Rotator Cuff Stuff
Foam Roll
Overhead Press - 65#x5, 80#x5, 100#x3

Workout
Overhead Press
115# x 3
130# x 3
145# x 3+ - 6 reps
75# x 5x10

Strict Pullups 3x10 (shoulder/bicep aggravated on this movement)

Decent workout. I was glad with my press max effort.
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