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 04-30-2010, 04:48 PM   #71
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

Thanks, man.
__________________
log
Júlíus G. Magnússon is offline   Reply With Quote
Old 04-30-2010, 08:56 PM   #72
David Boyle
Senior Member
 
David Boyle's Avatar
 
Join Date: Mar 2009
Location: West Coast/AZ
Posts: 631
Default

Was looking through you log...very strong lifts Ryan.

I'm trying to get there myself.

I wish I could bench more...but my shoulder is bleeping giving me a hard time...haha

Anyways man awesome stuff and stay safe out there.
__________________
"One must try everyday to expand one's limits."
~Mas Oyama~
David Boyle is offline   Reply With Quote
Old 05-03-2010, 04:44 PM   #73
Ryan Secor
Member
 
Join Date: Nov 2009
Posts: 137
Default

Quote:
Originally Posted by David Boyle View Post
Was looking through you log...very strong lifts Ryan.

I'm trying to get there myself.

I wish I could bench more...but my shoulder is bleeping giving me a hard time...haha

Anyways man awesome stuff and stay safe out there.
Hey David thanks for the encouragement and checking out my progress. I'm glad to see your first 5/3/1 cycle is going so good for you. I think I'm finishing my 4th cycle here and have really loved it so far.

For your shoulder I know you're seeing a PT, but it may be worth it to check out Diesel Crew's Rehab Protocol and their 2 Minute Warmup. I've been recently having a lot of bicep/shoulder issues and incorporating their stuff in my warmup has helped immensely -- it may do the same for you. Steven Low also mentioned a few things - my favorite of which has been throwing 45# plate on my stomach while rolling my thoracic spine. I can't guarantee you'll bench more --- all my overhead stuff simply sucks so I have no room to talk... but maybe it'll help you feel better.

You keep yourself safe out there - I appreciate what you and all your guys have done for our country.
__________________
Training Log
Ryan Secor is offline   Reply With Quote
Old 05-03-2010, 04:50 PM   #74
Ryan Secor
Member
 
Join Date: Nov 2009
Posts: 137
Default Monday 05.03.10

Warmup
2 Min Shoulder Warmup
Catalyst Warmup

Workout
Power Clean 3 x 3 @ 165# (1 min rest between sets) - felt light

Back Squat
155# x 5
190# x 5
230# x 3
290# x 5
330# x 3
365# x 1+ - 6 reps

Bench Press
105# x 5
135# x 5
155# x 3
195# x 5
220# x 3
250# x 1+ - 7 reps

Weighted Pullups 3 x 5 @ +65#

Been off for the last few days from my workouts. Nothing crazy from today's workout - I'm feeling pretty good though (injury-wise). I plugged in my #'s for a 1 RM estimate and feel somewhat satisfied with my progress - it's pretty much in line with what Wendler suggested (+10# on DL/SQ and +5 on BP/PR). Also 70's Big came out with their results and I placed 5th on the TSC tying with Gant of all people... haha. It was my first time competing in the TSC so it was pretty cool taking part in it.
__________________
Training Log
Ryan Secor is offline   Reply With Quote
Old 05-04-2010, 06:44 PM   #75
Ryan Secor
Member
 
Join Date: Nov 2009
Posts: 137
Default Tuesday 05.04.10

Warmup
2 Min Shoulder Warmup
Catalyst Warmup

Workout
Deadlift
200# x 5
250# x 5
305# x 3
380# x 5
430# x 3
480# x 1+ - 10 reps

Overhead Press
60# x 5
70# x 5
85# x 3
110# x 5
125# x 3
140# x 1+ - 6 reps

Feeling good after this workout - heading back to work for a few days.
__________________
Training Log
Ryan Secor is offline   Reply With Quote
Old 05-05-2010, 03:45 PM   #76
David Boyle
Senior Member
 
David Boyle's Avatar
 
Join Date: Mar 2009
Location: West Coast/AZ
Posts: 631
Default

Quote:
Originally Posted by Ryan Secor View Post
Hey David thanks for the encouragement and checking out my progress. I'm glad to see your first 5/3/1 cycle is going so good for you. I think I'm finishing my 4th cycle here and have really loved it so far.

For your shoulder I know you're seeing a PT, but it may be worth it to check out Diesel Crew's Rehab Protocol and their 2 Minute Warmup. I've been recently having a lot of bicep/shoulder issues and incorporating their stuff in my warmup has helped immensely -- it may do the same for you. Steven Low also mentioned a few things - my favorite of which has been throwing 45# plate on my stomach while rolling my thoracic spine. I can't guarantee you'll bench more --- all my overhead stuff simply sucks so I have no room to talk... but maybe it'll help you feel better.

You keep yourself safe out there - I appreciate what you and all your guys have done for our country.
I'll look into that Ryan. I really don't want to give up benching...haha. I'll check out that link and also what Steven has...

Thanks for the support man..and likewise...you all do alot to preserve peace and order at home.
__________________
"One must try everyday to expand one's limits."
~Mas Oyama~
David Boyle is offline   Reply With Quote
Old 05-09-2010, 09:54 PM   #77
Ryan Secor
Member
 
Join Date: Nov 2009
Posts: 137
Default Sunday 05.09.10

Warmup
2 Min Shoulder Warmup
Catalyst Warmup

Workout
Back Squat
160# x 5
200# x 5
240# x 3
255# x 5
295# x 5
335# x 5+ - 11 reps (PR)

Bench Press
110# x 5
130# x 5
160# x 3
170# x 5
200# x 5
225# x 5+ - 13 reps (PR)

Was going to do my assistance work, but my bicep was getting sore and I didn't want to aggravate it. Pleasantly surprised by my bench press - it's probably my weakest lift, so it's nice to set a PR in it. Off until Thrus... so 3 more workout days to go.
__________________
Training Log
Ryan Secor is offline   Reply With Quote
Old 05-24-2010, 07:16 PM   #78
Ryan Secor
Member
 
Join Date: Nov 2009
Posts: 137
Default Monday 05.24.10

Wow - so last time I posted (and last time I worked out) was the 9th. I don't really have a good reason for not working out over the last two weeks - I've just had a lot of life going on. Not too worried about it though... I'm back though.

Warmup
Row 500 meters
Foam Roll
Diesel Crew 2 min Shoulder Warmup
Diesel Crew Circuit #1
Catalyst Warmup

Workout
Power Clean 5 x 3 - 185#

Back Squat
160# x 5
200# x 5
240# x 3
255# x 5
295# x 5
335# x 5+ - 10 reps

Weighted Pullups 5 x 5 - +45#
Glute Ham Raises 3 x 5 (first time doing this!)

A1: GHD Situps 3 x 10
A2: Hip Extensions 3 x 10

I just recently picked up a GHD so now I can do GHR and a bunch of other fun stuff. Those GHR are killer -- it's definitely an acquired skill/strength. I might've lost a bit of strength over the last two weeks, but IF I have I don't think it's much (just 1 rep less on back squat). I'm going to be at work for the next 3 days so my next workout should be on Friday (and not 2 weeks from now).
__________________
Training Log
Ryan Secor is offline   Reply With Quote
Old 05-30-2010, 10:14 AM   #79
Ryan Secor
Member
 
Join Date: Nov 2009
Posts: 137
Default Sunday 05.30.10

You'll see that I tweaked my scheduling a bit --- instead of running 5/3/1 cycles faster (i.e. doing 2 movements a workout), I'm just doing a cycle month and doing some assistance work. I've also decided on Press/Bench Press days to do something I haven't done since high school.... 20 rep squat days. Apparently Dan John's folks and Wendler have been seeing pretty good results with it and I could use the squat work.

Warmup
Row 500 meters
Foam Roll
Diesel Crew 2 min Shoulder Warmup
Diesel Crew Shoulder Pre/Rehab Circuit #2
Catalyst Warmup

Workout
Back Squat - 1 x 20 @ 225# - KILLER!
Pullovers - 1 x 20 @ 40# (need to get more DB's one of these days)

Bench Press
110# x 5
130# x 5
160# x 3
170# x 5
200# x 5
225# x 5+ - 10 reps (a little less strong methinks due to laziness over the past couple weeks)

Barbell Rows 5 x 5 @ 185#
Glute Ham Raises 3 x 6 (still new at this!)


On an unrelated note... here's what one of my friends did this last week (nobody was hurt - but it was one of the funniest things I've seen).
__________________
Training Log
Ryan Secor is offline   Reply With Quote
Old 05-30-2010, 05:38 PM   #80
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

Quote:
Originally Posted by Ryan Secor View Post

On an unrelated note... here's what one of my friends did this last week (nobody was hurt - but it was one of the funniest things I've seen).
Wow. What the hell happened over there? Is that a police car on top of those other cars?
__________________
log
Júlíus G. Magnússon 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 10:31 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