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 12-21-2010, 11:23 AM   #161
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday December 21st

Bench
95x5
115x5
135x5
165x3
185x2
212.5x2


Did the first rep, didn't feel too hard so I decided to go for a double instead of a 1rm. That second rep was literally the hardest rep I've ever benched in my life. It was more an act of will then an act of strength. Must have taken at least 5 seconds to get up.

Pull Ups
5 3/4
4 3/5


I'd rather be doing rows. Some changes coming up in my routine when I start cutting and thats what I'll be doing soon.

Wrist Roller
38x3x1 Ext.


Looking forward to 50, 2 25's hanging from a rope is going to look pretty good.
Kevin Shaughnessy is offline   Reply With Quote
Old 12-23-2010, 11:05 AM   #162
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday December 23rd

Deadlift
135x5
205x5
255x3
280x5
320x3
355x8


Looks like two weeks is a good idea. Still getting back pain during the reps. It occured to me that something might give one day, so I'm going to schedule an appointement with this phsyiotherapist that was recommended to me. Something like 85 bucks a session .

Double overhanded 2 reps of the 320x3 set. Tasty.

Shrugs
135x10
185x10


Grip was completely fried so I had to use straps. 185 felt laboriously hard so I decided my traps were done for the day.
Kevin Shaughnessy is offline   Reply With Quote
Old 12-24-2010, 11:41 AM   #163
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday December 24th

Volume Bench
186x5x5


Kroc Rows
66x30
Kevin Shaughnessy is offline   Reply With Quote
Old 12-25-2010, 02:56 PM   #164
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Saturday December 25th

Closed the CoC #1 14 times with my right hand, and TWICE with my left. That ain't no good.
Kevin Shaughnessy is offline   Reply With Quote
Old 12-26-2010, 10:43 AM   #165
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Sunday December 26th

Press
45x10
70x5
95x3
117.5x2x5
117x5x8


Thought it would be best to start microloading.

--------------

So I've come to a hypothesis regarding the deadlift: my lower back and hamstrings are weak and thats why my back is hurting. So to remedy that, I'm going to start squatting low bar, do smolov base meso cycle and hit at least 380, stop deadlifting and hit GHR and back extensions hard until my PC is up to par. Then re-introduce the deadlift, sumo instead of conventional. 1-2-3 go.
Kevin Shaughnessy is offline   Reply With Quote
Old 12-27-2010, 10:50 AM   #166
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday December 27th

Squat
245x4x9


Eh, could have been worse.

Shrugs
135x10
185x10
225x10
275x10
225x20


Gotta keep the traps in shape.
Kevin Shaughnessy is offline   Reply With Quote
Old 12-28-2010, 01:13 PM   #167
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday December 28th

Intensity Bench
95x5
115x5
135x5
165x3
185x2
215x1


Was going to go for 217.5 but 185 felt unnaturally hard so I wussed out.

Wrist Roller
40x3x1


Form is beginning to go to shit, forearms are angled down and wrists are moving in a short ROM. But I really want 45.

Gripper Holds
10 13 10 L
15 15 15 R


Much stronger today.
Kevin Shaughnessy is offline   Reply With Quote
Old 12-29-2010, 12:02 PM   #168
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Wednesday December 29th

Squat
263x5x7


Oh what madness has overtaken me! heh. Was much easier then I expected. First couple of sets I was recovered in 3-4 minutes and I dont feel as drained as last time now that its done. With that said I'm unfortunately already getting a bit of pain in my left shoulder from the bar position, and my left quad aches like it does after a hip dominant metcon. But nothing too severe.
Kevin Shaughnessy is offline   Reply With Quote
Old 12-30-2010, 10:44 AM   #169
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday December 30th

Kroc Rows
70x2x30 R L


Going to start taking 5 pound jumps. Did 2 sets today because I still had alot of energy after so it didn't feel like enough.

Gripper Close
17 15 R
12 10 L


I almost exploded getting those last seconds on the second set.
Kevin Shaughnessy is offline   Reply With Quote
Old 12-31-2010, 12:10 PM   #170
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday December 31st

Squats
95x10
135x5
175x5
225x3
280x4x5
280x1


I knew I wasnt getting all 7 sets after the third. I'm going to switch to the texas method + assistance. On a positive note I did come very close to closing the CoC number 2 today.

No benching today, waiting till monday.
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 05:41 AM.

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