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 08-05-2012, 10:35 AM   #641
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Sunday August 5th

Close Grip Bench Press
45x10
95x5
135x3
155x5x8


Dips
9
5
4


Did these a couple of hours after the bench as I had felt a little too tipsy. That's what happens when you go weeks without any alchohol and then suddenly imbibe 2 beers.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-06-2012, 05:40 AM   #642
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday August 6th

Pause Squat
95x5
135x5
185x2
215x2x3


Squat
225x2 (BELT)
275x0 (BELT)


Couldn't resist seeing what I could still do. I think the belt was too tight with 275, it should not have stapled me to the ground like that.

EZ-Bar Curl
75x3x10


Forgot to curl yesterday.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-07-2012, 02:42 PM   #643
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday August 7th

2.11 Mile Run
16:26


HR was probably really high.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-08-2012, 07:18 AM   #644
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Wednesday August 8th

Bench Press
45x10
95x5
135x5
187.5x7x5


I'm going to start taking a few 7 minute rest periods on the last couple sets. I'm also going to move the accessory day to saturday for a little extra rest.

3.12 Mile Run
28:58


Pretty relaxed pace up until the last quarter mile, felt quicker on my feet today.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-09-2012, 03:08 PM   #645
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday August 9th

Treadmill Hike
27:00 max incline 3mph HR 150-160BPM


Didn't feel like running in the rain. 20 minutes in the aerobic HR zone.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-10-2012, 05:23 PM   #646
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday August 10th

Weighted Chin-Up
27.5x5x3


Various Pull-Up Grips
2x7 Overhand, shoulder width
4 Hammer grip, narrow
2 Overhand, wide grip
9 Chin-Up half reps


DB Row
65x10/8/6/4/2
Kevin Shaughnessy is offline   Reply With Quote
Old 08-11-2012, 08:59 AM   #647
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Saturday August 11th

Taking a rest day. Also lowering the calories to 2500 as I seem to have stalled. Basically just removing the bacon and adding in beer.

I need to step my game up with squatting. Seeing my numbers plummet has pretty strongly affected my motivation, but I actually did 12 sets of bench and only 2 sets of squats last week. Not good.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-12-2012, 01:03 PM   #648
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Sunday August 12th

Close Grip Bench Press
45x10
95x5
135x3
157.5x5x8


Dips
8


EZ-Bar Curl
77.5x3x10


Getting real tough.

176 today, didn't expect the lower cals to do its magic that fast.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-13-2012, 08:33 AM   #649
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday August 13th

Squat
95x5
135x3
185x3x5


I want to get my leg strength back so I'm going to run a LP squatting twice a week, mondays and fridays. On tuesday I'll do a 4 mile fartlek, and I'll stick to just one day a week of cardio.

Deadlift
135x10
225x3
315x5x1


Every monday, 5 pounds added per session. Hopefully by the time I start needing to eat more to get my numbers up I'll be done cutting.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-14-2012, 08:42 AM   #650
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday August 14

Hill Sprints

1.5 mile warm up run, 7 sprints, 1.5 mile walk to cooldown.

About 70-80 meters. Almost lost my breakfast on the 7th sprint. Once I can do 20 sprints (recovery is just the walk back down the hill) and still have the energy to walk home after I'll be in pretty bad ass shape.

Fuck it, I'm starting a 25 week bulk (1 pound/week) at 170. 6 more pounds. I'll re-think getting lean once I can bench 275 for reps and squat 365 for a rock bottom triple.

I'm going to continue doing aerobic work too on fridays after squatting. 5 miles this week.
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 07:27 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