Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 08-19-2010, 11:20 PM   #1
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default Matt's Training Journal

Friday 20/08/10: "5/3/1" Back Squats

Olympic Back squat work (KG's): 90 x 5, 100 x 5, 115 x 10 rep PR

Front squat (KG's): 60 x 5 x 10



Current PRs (KG's) @ 80KG Body-weight

Squat: 150
Deadlift: 180
Bench: 80
Press: 60

Goals for 2010 (KG's)

Squat: 180
Deadlift: 200
Bench: 100
Press: 80
Matthew Woodley is offline   Reply With Quote
Old 08-21-2010, 09:30 PM   #2
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default

Sunday 22/08/10: "5/3/1" Overhead Press

Overhead Press work (KG's): 35 x 5, 40 x 5, 45 x 10

Overhead Press (KG's): 30 x 5 x 10


Hamstring workout:

A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest

Standing Good Mornings (KG's): 60 x 2 x 8
Matthew Woodley is offline   Reply With Quote
Old 08-23-2010, 02:34 AM   #3
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default

Monday 23/08/10: Assistance Work

Lat Pulldown: 5 x 10
Cable Straight Back Seated Row: 5 x 12
Hammer Curls: 2 x 15
Face-pulls: 4 x 15
Matthew Woodley is offline   Reply With Quote
Old 08-25-2010, 02:50 AM   #4
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default

Wednesday 25/08/10: "5/3/1" Deadlift

Deadlift work (KGs): 5 x 110, 5 x 120, 10 x 140

Deadlift (KGs): 90 x 5 x 10

Hammer curls: 10 x 2 x 20

Need to work on grip strength, limited my deadlift work sets a lot.
Matthew Woodley is offline   Reply With Quote
Old 08-26-2010, 02:28 AM   #5
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default

Thursday 26/08/10: "5/3/1" Bench Press

Bench Press work sets (KG's): 5 x 45, 5 x 55, 15 x 60 rep PR!

Bench Press (KG's): 10 x 5 x 45

Lat-pull down: 10 x 5

Triceps extensions: 10 x 5
Matthew Woodley is offline   Reply With Quote
Old 08-26-2010, 11:41 PM   #6
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default

Friday 27/08/10: "5/3/1" Back Squats

Olympic Back squat work (KG's): 90 x 5, 100 x 5, 115 x 10

Front squat (KG's): 60 x 5 x 10

Currently doing the 'boring but big' template to gain some mass.
Matthew Woodley is offline   Reply With Quote
Old 08-28-2010, 09:17 PM   #7
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default

Sunday 29/08/10: Assistance Work


Hamstring workout:

A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest

Standing Good Mornings (KG's): 50 x 2 x 8

Some hammer curls and other biceps work.
Matthew Woodley is offline   Reply With Quote
Old 08-30-2010, 02:32 AM   #8
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default

Monday 30/08/10: "5/3/1" Overhead Press

Overhead Press work (KG's): 40 x 3, 45 x 3, 50 x 7 rep pr

Front Squats Technique Work (KG's): 5 x 5 x 80

Some Triceps accessory work.

Thinking about using the '5/3/1 template' for front squats too, maybe instead of deadlifts.
Matthew Woodley is offline   Reply With Quote
Old 08-31-2010, 04:10 PM   #9
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default

Wednesday 1/09/10: "5/3/1" Deadlift

Deadlift work (KGs): 3 x 115, 3 x 130, 9 x 145 rep PR (with straps)

Chin-ups: 10, 5, 5, 5, 5

Face-pulls: 3 x 15
Matthew Woodley is offline   Reply With Quote
Old 09-01-2010, 11:52 PM   #10
Matthew Woodley
New Member
 
Join Date: Aug 2008
Posts: 34
Default

Thursday 2/09/10: "5/3/1" Bench Press

Bench Press work sets (KG's): 3 x 50, 3 x 60, 15 x 65 rep PR!

Chin-ups: 10, 10, 5, 5

Chest-supported rows: 5 x 10
Matthew Woodley 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 09:45 PM.

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