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 08-16-2010, 07:05 AM   #71
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday August 16th

Metcon
AM Burpees AP in 10 min

Burpees : 72

Gymnastics
Tuck Front Lever Holds x5

Tuck L sit 25s

Was inspired to train FL after seeing Will Smith escape his purseuers by climbing down a hotel balcony in Enemy Of The State. Was quite pleased to discover I could hold myself horizontally for around 5 seconds. I didn't really time the sets, don't believe it matters that much at this stage because of the muscle memory factor. Just 4 sets to near failure with me screwing around with pulls to inverted on the fifth. I'll stick with a tuck until I can get 60 seconds.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-17-2010, 05:11 PM   #72
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday August 17th

Ran 1 mile. 1 brutal mile. It was probably 7-8 minutes. Still managed to beat my army reserve friend, and my mason friend on the CoC gripper #1, so a good day overall, lol.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-19-2010, 10:48 AM   #73
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday August 19th

Front lever holds x5
11/5/3/4/4

No idea what happened here. After the first set I felt like my shirt was full of bricks.

Tuck Lsits
3x12s
2x7s

Some elbow pain as I let go so I lowered the time a bit.


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

10s negative. Do two reps at once. 3-5 sets.

3-5 sets of 2x10s

(For reference)
Kevin Shaughnessy is offline   Reply With Quote
Old 08-20-2010, 09:59 AM   #74
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday August 21st

80 kettlebell swings for time (60#)

Time: 4:38

Meant to do 100 but the bell was too heavy and I was smoked by 80. Didn't really like this metcon, probably because the bell was too heavy. It felt more like muscular endurance then cardiovascular.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-23-2010, 10:15 AM   #75
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday August 23rd

AM

5/3/1Squats
45x1x10
95x1x5
115x1x5
155x1x5
180x1x5
202x1x11

Based on a 1rm of 238. What surprised me was where I felt the fatigue build up during the set. My arms, traps and lower back, not really my legs. Had to rest a good long time before I was ready for the next exercise. Was going to do SLS but considering where I felt weakest and strongest it didn't seem like a good idea.

Good mornings
95x1x10
105x3x10


Was going to do 5 sets of 10 but started feeling some back pain.

PM

5 Rounds for time:
10 dumbell hang power snatches
10 kettle bell swings
10 squats

Time : 5:41


Time took a bit of a hit, but whatever.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-24-2010, 11:29 AM   #76
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Tuesday August 24th

AM

Press
45x1x10
73x1x5
84x1x5
95x1x10


This was the quickest and easiest press workout I ever had. Feels not so good man.

BBB Press
60x3x10
60x1x8
60x1x7


I thought this might be too light after my first set, didn't prove true. Arms are blasted, I like it. Rested 30s-1:00. I'll do 55# next workout so I hit all the reps. Thats 45% of my 1RM, that will be what I'll use from now on.

Ring Chin-Ups
7x3
1x2


I like the idea of lots of sets of half max reps. Lets see how it works out. Sadly, I couldn't hit my target of ten sets. Had to start resting liberally after set 6. Failed on rep 3 of the 8th set.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-26-2010, 01:28 PM   #77
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday August 26th

Deadlifts
135x2x5
185x3
217x5
250x5
285x8


Was expecting more reps with 285. Might have lost a bit of strength, which isn`t surprising considering I havent even freaking deadlifted since august 6th.

Ring Chin-Ups
4x3
1x2


2 min rest between sets. Pull ups after deadlifts = poor performance.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-27-2010, 10:00 AM   #78
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Friday August 27th

Bench
45x10
95x5
110x5
125x5
142x8


Exrx shows this as a net loss in strength, hopefully its just the calculator.

BBB Bench
80x5x10


EZ.
Kevin Shaughnessy is offline   Reply With Quote
Old 08-30-2010, 07:08 AM   #79
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Monday August 30th

Squat
45x1x10
115x1x5
145x3x5


Bench
45x1x10
100x1x5
130x3x5


Deadlift
135x2x5
185x5
225x1x5


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

Did the math and 5/3/1 would take me until next summer(!) to get a 400 pound single on the deadlift. Way too long. I'll redo SS as properly as I can and then move on to the texas method w/ hill sprints. After that 5/3/1 will probably be more appropriate.
Kevin Shaughnessy is offline   Reply With Quote
Old 09-02-2010, 06:22 PM   #80
Kevin Shaughnessy
Senior Member
 
Kevin Shaughnessy's Avatar
 
Join Date: Feb 2010
Posts: 944
Default

Thursday September 2nd

New gym, new program, weights listed in KG:

Deadlifts
Barx10
40x5
60x5
85x5
100x5
110x5
117x5
130x9.5 (BELT) PR!


Hook grip was feeling unreliable so I stupidly tried double overhand on the last rep and grip gave out past the knees. Most likely could have gotten ten if I had hooked the son of a bitch.

KB Step Ups
28x3x6


Sled Drag
6ish 45'sx2x4 trips
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 01:36 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