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 10-18-2011, 11:15 AM   #411
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday October 18th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x6x6


1 minute rest between the first five sets, then 40 seconds for the last. Was still kind of easy.

BB Row
135x5
175x5
217.5x2x5
217.5x12


Messed around with the stones in my backyard for a bit, managed to get the 245# onto my chest but couldn't shoulder it. Got the hussafell shaped one about six inches off the ground, but theres just no good place to hold onto it so I couldn't get close to locking it out. Need a stronger chest compression I guess. Tried to press the 150# stone but couldn't get it into a good position to press and ended up hurting my wrists a bit.
Kevin Shaughnessy is offline   Reply With Quote
Old 10-20-2011, 11:45 AM   #412
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday October 20th

Bench Press - TnG
45x10
95x5
115x5
135x5
175x7x5


Weighed 240 today, first thing in the morning after using the washroom. Its good to see I'm only 10 pounds heavier than I was 10 months ago, but squatting an extra hundred pounds. And theres nothing intimidating about dieting off 50 pounds, so I'm feeling pretty good about it.
Kevin Shaughnessy is offline   Reply With Quote
Old 10-21-2011, 01:41 PM   #413
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday October 21st

Squat
45x5
95x5
135x5
185x5
225x3
265x5
310x5
350x9


After the 9th rep my legs felt like lead so I racked it. So there was no improvement made today. My recovery has been a bit inadequate this past week, so I'm going to make a few changes there. Next week I'm going to attempt an 8th rep with 370 even if it feels like theres a good chance I'll fail it.

So the BOM 2012 has an official date, Jan 14. 2 weeks before then I'll be wrapping up my last 5/3/1 cycle before the comp with 420x1+. Hopefully I hit 2-3 reps. The next two weeks I'll run some kind of taper. My goal is still 500 with knee wraps, but I might end up needing a very good thick pair if I want to hit it.

Wide Stance Box Squat
245x10


Could have been harder. I'll make another 20 pound jump and then continue with 5 pounds.
Kevin Shaughnessy is offline   Reply With Quote
Old 10-22-2011, 02:20 PM   #414
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Saturday October 22nd

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
187.5x8x4


BB Row
135x5
175x5
220x2x5
220x12


Got an exertion headache from this, and I think I crossed the line between a row and a partial deadlift towards the end.
Kevin Shaughnessy is offline   Reply With Quote
Old 10-23-2011, 02:02 PM   #415
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Sunday October 23rd

Bench Press - TnG
45x10
95x5
115x5
135x5
175x3
200x10x3


Felt this in my bicep tendons, got worse as the sets went on. Wasn't super strenuous though, rested 3 minutes between sets. Going up 7.5 pounds next week.
Kevin Shaughnessy is offline   Reply With Quote
Old 10-24-2011, 01:46 PM   #416
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday October 24th

Front Squats
45x10
95x5
135x5
185x3
215x2
252.5x3x3


Another 2.5# added by the grace of Odin.

Deadlift from rack - TnG
135x5
185x5
225x5
275x3
345x5(sort of)
400x5
450x9


Belt pinched the ever loving shit out of my stomach so I ended up stopping the set of 345 and restarting after adjusting the belt. The next two sets were continuous. I probably should have went for 440 and gotten 10 but I wanted to win a little e-competition so I went for 450. This was hard on the joints, my hip hurts when I walk now, so I'm going to alternate TnG deads with speed deadlifts and paused goodmornings weekly.

I've got a vid of the lift but my ass is almost completely exposed in the mirror so I'm going to refrain from posting it.

edit: Yeah, I'm limping and hobbled now, pain right in the hip flexors.
Kevin Shaughnessy is offline   Reply With Quote
Old 10-25-2011, 02:20 PM   #417
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday October 25th

.8 Mile Run
7:45


Gonna do some "overdistancing" and run three miles next time at a moderate pace. This .8 miles killed me so I think the best way to get my 1 mile time down quick is just to get used to long distance so the shorter distances don't seem like a big deal.

Bench Press - TnG
45x10
95x5
115x5
135x5
172.5x6x6


BB Row
135x5
175x5
205x2
222.5x2x5
222.5x12
Kevin Shaughnessy is offline   Reply With Quote
Old 10-27-2011, 10:02 PM   #418
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday October 28th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x5
182.5x7x5


Felt really light today, alot like 165 did at the start of this cycle. Noice.

CoC #2
6 R
.9 L


1 rep short of matching best PR with my R, and got closer then ever with my L. Not bad for having not touched a gripper in months.

Starting the couch to 5k program, gonna do it three days a week, mon/wed/fri.
Kevin Shaughnessy is offline   Reply With Quote
Old 10-29-2011, 01:42 AM   #419
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Saturday October 29th

Squats
45x5
95x5
135x5
185x5
225x3
290x3
330x3
370x8


This was exhausting, easily the most intense workout I've ever done. As I was tying my shoes to begin, before I had even done a set with the empty bar, my heart was pumping hard from adrenaline. The whole warm up period I was on edge. After the last set of squats, I could barely stand, and my eyes were almost rolling around in my head for the next 10 minutes due to endorphins.

http://www.youtube.com/watch?v=YMdI9vqeDM8

Wide Stance Box Squats
265x1
250x10


Realized I wasn't getting 10 with 265 so I dropped it down 15 pounds. This sucked, and I had to lie down on my bed after to prevent myself from puking.

I don't think I'll be running today lol. What I'm going to do is stop having a set day that I squat/deadlift on, and just squat/run/rest/rest, deadlift/run/rest/rest. I think getting into better cardiovascular shape will have a big impact on my squat performance. Already today I was less out of breath during the warm ups, and once I get in good shape I might be able to finish the sets faster.
Kevin Shaughnessy is offline   Reply With Quote
Old 10-30-2011, 12:57 AM   #420
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Sunday October 30th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
195x8x4


Again, pretty easy. Not much fatigue after.

Run
8x1:00 jog/1:30 walk


Got 1.61 miles approximately. Was actually fun, just the right amount of work and rest. Felt pretty good to go down the streets at a decent pace. I'll try and do 1.7 miles next time.

Was going to row, but ended up sore as hell after the run and just bending over is intense, so I'm going to hold off until tomorrow.

Waist has blown the fuck up this month for some reason, measures 2 inches bigger but I don't know if I've even gained 5 pounds. I'm cool with being fatter than the average person but I think things are going to get out of hand in not too long. I don't want to cut but I also don't want a 50 inch waist.
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

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 09:15 PM.

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