Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 05-15-2010, 08:51 AM   #61
Ola Persson
Member
 
Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C5 W2 D3

Pulled a (back) muscle after squatting and took some extra rest days to recover.

C5 W2
Shoulder Press
3*52,5 kg
3*60 kg
9*67,5 kg

Assistance
* [Dips], 5*10
* [Hanging Leg Raises], 5*10 - HLR were broken from the second set
__________________
My log.
Ola Persson is offline   Reply With Quote
Old 05-17-2010, 02:24 PM   #62
Ola Persson
Member
 
Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C5 W2 D4

C5 W2
Deadlift
3*110 kg
3*125 kg
14*140 kg

Assistance
* Barbell Shrugs, 2*33, 60 kg
* Kroc Rows, 1*36, 26 kg
__________________
My log.
Ola Persson is offline   Reply With Quote
Old 05-19-2010, 02:47 PM   #63
Ola Persson
Member
 
Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C5 W3 D1

I'm going to a conference in San Francisco tomorrow and will have a hard time completing this week's sessions within the planned time range. Hopefully I will get some time in the gym when abroad.

C5 W3
Bench Press
5*75 kg
3*85 kg
7*95 kg

Assistance
* One Arm DB Bench Press, 5*10, 30 kg
* [PU], aggr. 30 (first set 9)
* [HLR], aggr. 50

On a side note: weighed in at 100 kg this week.
__________________
My log.
Ola Persson is offline   Reply With Quote
Old 05-30-2010, 11:38 AM   #64
Ola Persson
Member
 
Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C6 W1 D1

Back from San Francisco after a lot of late nights. Couldnít get myself to go to the gym more than once; work, good restaurants and drinking seemed much more important. However, I did get some quality coaching when I was there. Went over the basics in the main lifts and I have some things to work on. For example, I need to engage my traps a lot more when shoulder pressing since I have a tendency to shrug way too much. I also need to utilize the hip drive when squatting, something Iíve never really done.

Today I started the sixth cycle. The last one was interrupted by a cold, a muscle strain and the trip (which caused me to miss the third and heaviest week). Therefore I will repeat the fifth cycle with one major exception Ė Iíll forego the front squats and start doing (high bar) back squats instead. My lower back has been OK for a long time and it feels safe to give it a go (though Iím not comfortable with low bar yet). I've also decided Iím not interested in doing the Olympic lifts in the future Ė too much to learn with no extra time on my hands Ė so it seemed like a logical step.

C6 W1
Bench Press
5*65 kg
5*75 kg
15*85 kg Ė last time I did 13: vodka and lack of sleep might be underrated as strength gain tools

Assistance
* One Arm DB Bench Press, 5*10, 30 kg
* [PU], accumulate 30 (first set 9)
* [L-Sit], 6*15 s
__________________
My log.
Ola Persson is offline   Reply With Quote
Old 05-31-2010, 03:29 PM   #65
Ola Persson
Member
 
Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C6 W1 D2

First day doing (high bar) back squats (deep/"ass to the grass"). It felt awkward; I tipped a bit forward on some reps, had problems standing back on my heels and finding the hip drive. As with the deadift I decided to be cautious and use incremental steps when adding weight. I used the numbers from last cycle’s front squat and just added 10 kg when calculating my rep scheme numbers.

C6 W1
Back Squats
5*80 kg
5*92,5 kg
15*105 kg - a bit too few but as soon as my chest wasn't totally upright I racked the bar, striving for perfect form in every rep.

Assistance
* [Lunges], 5*20, 50 kg
* [Good Mornings], 5*10, 50 kg
__________________
My log.
Ola Persson is offline   Reply With Quote
Old 06-02-2010, 04:32 AM   #66
Joachim Lennerskans
New Member
 
Join Date: May 2008
Posts: 24
Default

Excellent! The vodka and lack of sleep, I mean. And the progress even though haphazard training.

The presses is strict, right? I must ask because they seem off against the bench press. I'm at least as much off in opposite direction, so I wouldn't be surprised.
Joachim Lennerskans is offline   Reply With Quote
Old 06-03-2010, 02:19 PM   #67
Ola Persson
Member
 
Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C6 W1 D3

Quote:
Originally Posted by Joachim Lennerskans View Post
The presses is strict, right? I must ask because they seem off against the bench press. I'm at least as much off in opposite direction, so I wouldn't be surprised.
Yes, the presses are strict (minor hyper extension on the last rep if I have to fight for it). Don't know if it's due to me not benching since my split routine days in the mid 90's or something else.

C6 W1
Shoulder Press
5*50 kg
5*57,5 kg
10*65 kg
(Warmed up with a lot of sets behind the neck so I start to use my traps more in the press.)

Assistance
* [Dips], 5*10
* [HLR], acc. 40
__________________
My log.
Ola Persson is offline   Reply With Quote
Old 06-04-2010, 07:41 AM   #68
Ola Persson
Member
 
Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C6 W1 D4

C6 W1
Deadlift
5*100 kg
5*115 kg
16*132,5 kg

Assistance
* Barbell Shrugs, 2*33, 60 kg
* Kroc Rows, 1*36, 26 kg
__________________
My log.
Ola Persson is offline   Reply With Quote
Old 06-07-2010, 06:10 AM   #69
Ola Persson
Member
 
Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C6 W2 D1

Not feeling to well in my lower back today. Resting in the sofa yesterday I got an ache that feels more like a disc problem than something muscular. Hopefully nothing serious.

C6 W2
Bench Press
3*70 kg
3*80 kg
11*90 kg

Assistance
* One Arm DB Bench Press, 5*10, 30 kg
* [PU], acc. 30
* [L-Sit], acc. 2 min.
__________________
My log.
Ola Persson is offline   Reply With Quote
Old 06-08-2010, 01:07 PM   #70
Ola Persson
Member
 
Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C6 W2 D2

Lower back felt good when I woke up and kept improving all day. (Against better judgment) I went to the gym for a workout.

C6 W2
Back Squat
3*85 kg
3*100 kg
13*110 kg - adding weight and reps slowly, stopping way before failure so I won't aggravate my injury

Assistance
* [Lunges], 5*20, 50 kg
* [Good Mornings], 5*10, 50 kg

Could increase the weight on the lunges, while I've been advised not to go heavy on the GM:s => no superset next time.
__________________
My log.
Ola Persson 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

BB 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 06:35 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.