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 10-31-2011, 02:39 AM   #421
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday October 31st

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
207.5x10x3


Felt heavier, elbows kind of hurt a little, but I still never grinded out any reps. Another 7.5# increase. Hoping for 250x1 TnG at the end of the cycle. Then its only 50 pounds to 300, awww yeeehhhhh!

BB Row
135x5
175x5
205x2
225x2x5
225x12


Felt like cardio, was really out of breath after the set of 12. Was super sore coming into this workout but finished it feeling alot better. Knees kind of hurt from the rows though :/.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-02-2011, 05:26 AM   #422
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Wednesday October 2nd

Front Squats
45x10
95x5
135x5
185x3
215x2
255x3x3


I recorded these squats and they went up alot faster than they felt like they went up. I have a good feeling I can take this 3x3 progression up to 300x1. Its only about 35 more pounds. Although my form is getting atrocious, upper back is rounding and I'm getting bent over like crazy on some reps.

Bench Press - TnG
45x10
95x5
115x5
135x5
180x6x6


Pretty easy.

Deadlift From Floor
135x5
185x5
225x3
275x3
315x2
365x1
405x0


365 felt heavy as hell and I failed 405 around the knee. Looks like the TnG deadlifts tax recovery just as much as doing them from the floor. Next wednesday I'll try and pull a PR 1RM.

Going to start cutting next weekend after I test my bench. 3500 calories on training days, 2500 on rest/run days, 200g pro/day to start. Going to cut to 200. Will be taking 600mg test /week to counteract recovery deficit (not srs).
Kevin Shaughnessy is offline   Reply With Quote
Old 11-03-2011, 04:07 AM   #423
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday November 3rd

Run
8x1:00/1:30


Managed 1.73.5 miles approx. This did not feel like the perfect rest/work ratio this time, this was much more work, although I have to admit coming up on the last bit of the course I mapped out a whole interval early felt goodman. Groin kind of hurts. I think thats the result of running the day after deadlifting. I don't like deadlifting... call me a heretic but I think I can live without it. I'll just stick to heavy RDLs/GMs and squats. Anyway, next time will be the last time running this interval and I think I'll be satisfied with 1.75 miles.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-04-2011, 07:45 AM   #424
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday November 4th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x5
190x7x5


Easy, comfortable workout. No elbow or shoulder pain. I was also able to unrack the bar and complete the first rep while holding my breath much easier than I was able to last week. Before I felt like I was about to suffocate once I had the bar unracked but today I was even able to take my time before starting the first rep.

I just might test my new max by repping out 225. Getting like 7-8 reps would be pretty satisfying.

BB Row
135x5
175x5
205x3
227.5x2x5
227.5x12


Arms gave out for the most part at rep 9, last three were done with a liberal amount of hip action.

Tried to press the 150# stone. Picked it up and just heaved/flipped it into position, went smoothly and after some quick adjustment of my hand position I was in a good position to press. Then my biceps cramped up like crazy and I had to drop the stone. Fuck.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-05-2011, 01:16 PM   #425
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Saturday November 5th

Squats
45x5
95x5
135x5
185x5
225x3
270x3


Two problems today: 270x3 felt way harder then it should have, and my right knee hurts too much to continue. The knee pain, obviously from running, is an ache in the lower part of the knee, it feels like its where the tibia and femur connect. While squatting I was also instinctively trying to lessen the pressure on my knee by bending forwards more. On a positive note, I was able to rather easily perform a diamond push up on my toes. I could only get a couple on my knees back when I was about 70 pounds lighter lol.

I'm going to count this workout as a deload and start the greyskull LP "linebacker" program next week.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-06-2011, 07:53 AM   #426
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Sunday November 6th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x5
205x8x4


Felt like a 10rm weight.

Mrs. Bumsteen
5 rounds for time:
55# DB Snatch x10
55# DB Swing x10
BW Squat x10

Time: 11:23


Did alot worse than I expected. My best time on this (with a 35# DB for snatches) was something around 5 minutes a year ago. Anyway this wasn't all out, although I was still close to puking and had to rest after each set of 10 for a good 20-30 seconds. I figure a 75% effort is better than a 0% effort though. I'm going to be feeling pretty good once I get this down to 6 minutes.

Good news is, I hopped on the scale between bench sets and weighed 245 clothed/fed/watered. Down a couple pounds from 3 weeks ago.

I looked up the junior CPF records and in the 100kg class the best squat is 155kg. I can beat that easily so it might be worth it to cut harder than I would normally do to make weight, or try to shed some water weight before the BOM.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-07-2011, 04:59 PM   #427
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday November 7th

Bench Press - TnG
95x5
115x5
135x5
175x5
217.5x10x3


Program called for 215 but I wanted to get a bit closer to my best 5RM so I added a couple pounds. Felt real heavy, but the bar still didn't get significantly slower as the sets went on. Friday I'll be repping 225 to test my new max.

Found a way to make my workouts twice as productive: practicing hitting vocals notes in between sets. Learning a skill while getting stronger = win.

Almost rowed until I realized its only been 72 hours. I'll row wednesday.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-08-2011, 07:01 AM   #428
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday November 8th

AM:
Fasted Cardio
Burpees 15 10 10


45 seconds work 1:00 rest. Felt heavy and slow. Going to start doing these 6 days a week in the AM after fasted walking. Also starting grease the groove chins, 5 sets of 2.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-09-2011, 08:23 AM   #429
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Wednesday November 9th

AM:
Fasted Cardio - 1HR
Burpees 15 12 10


Felt good man, feel fresh. Having bacon this morning but replacing the bread I would normally have with an apple.

PM:
Front Squats
45x10
95x5
135x5
185x3
215x2
257.5x3 - 100%
247.5x3 - 96%
237.5x5x3 - 92%
205x4 - 80%

Result: 12.5# PR


Last set of 205 was meant to be a set of 10, but my form was degrading hard by that time so I called it a set at 4.

BB Row
135x5
175x5
205x5
225x3
235x3
245x3
255x3
260x3
225x10


These were some cheaty rows. 260x3 felt like my lats were ripping from the bone, probably not a good sign.

My new program is basically whatever lifts I feel like doing, every day, however I feel like programming it that day. Tomorrow I'll do 15 singles of goodmornings. I'm not going to go insane and start programming things like bosu ball one legged curls though, its just going to be a steady rotation of back and front squats, good mornings, rows, pressing and its variations and bench pressing and its variations. Sets and reps will usually be 1-3 reps ascending/singles across, then a high rep back off but if I feel like changing it up I won't hesitate.
Kevin Shaughnessy is offline   Reply With Quote
Old 11-10-2011, 08:26 AM   #430
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday November 10th

Good Mornings - Paused On Pins
45x5
95x3
135x3
165x3
185x3
200x3
215x3
225x3
240x3
255x1
270x1
280x1
225x10


Done from a height of 41 inches. Started with 1 min between triples up to 185, then moved to 1:30, then to 2:00 for 225, then three minutes up to 240, then 5 minutes. No belt.

http://www.youtube.com/watch?v=ZWisqEv88jI - You can see that my upper back rounds as I break the bar from the pins. Need to start doing some accessory stuff to fix that.

Shrugs
135x5
185x5
225x5
255x5
275x5
295x5
315x4x3
315x7
225x20


Did some static holds at the end of the set for grip work. Maybe these will fix my upper back problem? I'm certainly not good at them. I'm bending my elbows without thinking though, probably not good for the biceps.

Squat Supports
135x10s
225x10s
315x10s
405x10s
495x5x10s
405x20s


Not sure what exactly benefits from these, but their fun, and at the least will improve my mental squat game. Thats why the last set was 405, its what I want to triple on saturday. It felt alot lighter after all the sets of 495.
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 12:06 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