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 11-09-2010, 10:52 AM   #131
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday November 9th

Bench
95x5
115x5
135x5
155x3
175x3
200x4


Fuck it, I'm switching to the texas method. Starting at 170x5x5.

Barbell Row
95x5
115x5
135x5
155x5
175x9


Look like 5/3/1 works for these. I actually did 11 reps but kind of cheated the last two so I'm not counting them.

Wrist Roller
32x3x1


Some desperate work getting those last few inches flexor side last set.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-11-2010, 10:54 AM   #132
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday November 11th

Deadlift
135x5
205x5
255x3
290x3
330x10


Nice, although I guess now I'm going to have to really bust ass on the 3x5 day. Puts my projected max at 440, which is cool, but I'm not going to actually call 200kg for 1 or 2 more cycles.

Front Squats
95x5
115x5
145x5
165x3
185x10


God it sucked doing these right after a near maximal set of deadlifts, but I did it and it went alright. Can really feel it in my biceps though, hope I dont end up injured.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-12-2010, 11:34 AM   #133
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday November 12th

Volume Bench
170x5x5


Fairly easy, good starting weight I think. I'll increase by 3 pounds a week.

Kroc Rows
45x1x30 R L


I'll use 50# next time.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-15-2010, 11:57 AM   #134
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday November 15th

Squats
95x10
115x5
135x5
170x3
195x3
225x3
250x11


Damn, was hoping for 12. I guess this means I wont be taking another twenty pound jump. Oh well, progress is still damn fine.

Power Clean
135x3
165x1
110x5 H
125x5
140x14


Might have started a bit too light. But I think with 10 pound jumps things will right themselves quickly. Really felt the burn in my calves doing these, more then when sled dragging. Sleds are out because I though it over and couldn't really think of a way they added to my main lifts, and the conditioning benefits can be gotten better with something like treadmill sprints or burpees, which I plan on starting. Goal with these is to get to bodyweight x 1.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-16-2010, 10:34 AM   #135
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday November 16th

Intensity Bench
95x5
115x5
135x5
165x5
175x3
195x3


Based on how hard that felt I think I can safely say I'm weaker then I was last week.

BB Row
95x5
115x5
135x3
145x3
165x3
185x8


Actually attempted 10 reps, but the last two didn't connect enough.

Wrist Roller
33x2x1 Extensor
33x3x1 Flexor


First set was a breeze, but the second somehow had me failing just an inch away from the top ext. side.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-18-2010, 10:52 AM   #136
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday November 18th

Deadlift
135x5
205x5
155x3
275x5
310x3
345x7


So I think its been safely established now that any hard posterior chain dominant movement on monday will interfere with deadlifts on thursday. I'd rather see my dead move then my power clean and the PC is impractical on deadlift day for a variety of reasons. So their out.

Front Squat
130x5
150x5
170x5
170x10


Used a california style rack to ease bicep and wrist strain. Didn't work. Biceps cramped up terribly on the fifth rep so I racked it. Discouraged, I called it a day. Since my wrists are taking a beating these are out too until I can figure out how to do them without hurting my wrists. *UPDATE* - Went back later in the evening and tried again. This time my biceps didn't take much of a beating. The trick was holding my arms as high as I possibly could. I had to stop a little earlier then I would have liked due to the bar beginining to slide down my arms, which is probably because of upper back fatigue. So FS shall be continued.

Treadmill Sprints
5x:30/1:00 @ 7.0 Max incline


Brutal. Goal is 10 rounds at the same speed, rest, and incline.

Verticle Jump
5x3


Highest was a sad 17.8 inches.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-19-2010, 11:22 AM   #137
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday November 19th

Volume Bench
173x5x5


Kroc Rows
50x1x30 R
50x1x29 L


Nice, thats ten pounds so far.

One Arm Push Up - on knees
8 4 3 R
10 4 3 L


Eh, not really a strength exercise, but its a cool party trick. Large rep loss is because I closed my shoulder angle more for the last two sets.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-21-2010, 10:06 AM   #138
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Sunday November 21st

Press
45x10
65x5
75x3
95x2x5
95x12


Going to use JP's max rep linear progression for these. Kind of encouraging, 95 pound was my ten rep max awhile ago and all I've really done is bench since then.

265x10 TOMORROW MOTHERFUCKER!!!!!
Kevin Shaughnessy is offline   Reply With Quote
Old 11-22-2010, 12:01 PM   #139
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday November 22

Squats
95x10
135x5
170x3
210x5
235x3
265x10


Woo-hoo.

Treadmill Sprint
:30/1:00 x4 @ 15. I 7.0mph


God I hate cardio. Wanted to quit the whole time.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-23-2010, 11:00 AM   #140
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday November 23rd

Intensity Bench
95x5
115x5
135x5
165x5
185x3
205x1


Felt like a 1RM.

Barbell Row
95x5
115x5
135x3
150x5
170x3
190x7


Not much of an increase, if there was any at all. In the interest of keeping my workouts shorter I'll stop these and just focus on front levers.

Front Lever Negatives
9 - 4/6/5/5/6/7/5/4/3


1 minute rest between negatives.

Wrist Roller
34x3x1 Ex.
34x1x1 Fl.
Kevin Shaughnessy 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 08:04 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