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 10-27-2010, 08:34 AM   #1
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default Hank's workout log

I am starting this log after lurking here for a while. I did straight CrossFit for a few years and then switched to Gant's hybrid programming for a while. I have bought into the idea that there is a need to have more of structure in your strength program, and that CrossFit-style random, MetCon-beat-down programming doesn't make a whole lot of sense. So I have been playing around with 5/3/1-based programming and a linear SS-style strength progression for the past 9 months or so. I would like eventually to put some more focus on the oly lifts, but right now I feel like priority one needs to be to improve static strength, particularly in the squat, which unfortunately has gone nowhere in the past year or so. I also have a need for a little conditioning to support sports I am doing right now. So my current template looks roughly like this:

M: Press 5/3/1, dips, pull-ups

T: Power clean, squat 5/3/1, conditioning.

W: Bench 5/3/1, db row, pull-ups

Th: Deadlift 5/3/1, good mornings, conditioning.

Monday:

Press 5's week: 100# x 5, #120 x 5, #130 x 9. Maybe should have started lighter.

Dips: BW x 10 x 5.

Pull downs: 60 # x 8 x 4. Don't laugh. I am trying something new to assist pull ups based on this article: http://www.t-nation.com/testosterone...ll-up-strength

Yesterday:

PC: doubles: 80 kg, 100, 110. Then three more singles at 110. Felt strong.

Squat 5's week: 180# x 5, 220 x 5, 245 x 9. Wanted at least 10 here. Oh well.

Conditioning: 6 basketball-court suicides x 5.
henry whitaker is offline   Reply With Quote
Old 10-29-2010, 07:58 AM   #2
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default

Yesterday:

1. 90 kg rack jerk singles on the min for 10 min. Felt slow; need to work on pushing under the bar.

2. Bench 3's week: 165 x 3, 185 x 3, 210 x 9. I'll take that.

3. Pull downs: 70# x 8 x 3, 60# x 8. Did not feel very strong so took off some weight for the last set. Going very slow.

4. Db rows: 30# x 20, 30# x 25. Never really done these before so started light. Supersetted these with the pull downs to save a little time.
henry whitaker is offline   Reply With Quote
Old 10-31-2010, 06:44 PM   #3
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default

Friday:

Deadlift 3's week: 245# x 3, 275 x 3, 315 x 8. Crappy.

Good mornings: 75# x 10 x 4.

Conditioning: six court suicides + 15 burpees. Four times.

Today: soccer game. Messed around on the tennis court for a little bit later in the day.
henry whitaker is offline   Reply With Quote
Old 11-02-2010, 10:31 AM   #4
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default

Yesterday:

1. Press 3's week: 110# x 3, 125 x 3, 140 x 8.

2. Dips: BW x 11 x 5.

3. Pull downs: 50# x 8, 70# x 8 x 4. Getting a little bored with these already but going to stick with it for at least a month, then re-test pull ups. Have a plan, and stick to it. Easy to say but hard to execute sometimes.
henry whitaker is offline   Reply With Quote
Old 11-03-2010, 10:20 AM   #5
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default

Yesterday:

1. Power clean: 90 kg x 2 x 10, 90 sec. rest in between doubles.

2. Squat 3's week: 205# x 3, 230 x 3, 260 x 7.

3. Front squat: 145# x 5, 170 x 5, 190 x 5.

4. 5 min 20 kg kettlebell snatch: 92 reps. Still learning this movement.
henry whitaker is offline   Reply With Quote
Old 11-05-2010, 08:08 AM   #6
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default

11/4

Bench 5 3 1 week: 175# x 5, 200 x 3, 225 x 5

DB rows: 35# x 30 x 2

Pull downs: 50# x 8, 70# x 8 x 2, 80# x 8 x 2

Bodyweight: 181.
henry whitaker is offline   Reply With Quote
Old 11-06-2010, 12:56 PM   #7
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default

11/6

Deadlift 5 3 1 week: 260# x 5, 295 x 3, 330 x 7.

Good mornings: 80# x 10 x 4.

Conditioning: 8 hill sprints w/ ~15# backpack. 1 min rest in between.
henry whitaker is offline   Reply With Quote
Old 11-09-2010, 07:33 AM   #8
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default

11/8

Press 5 3 1 week: 117# x 3 (oops should have done 5), 132 x 3, 147 x 5. Ungood.

Dips: ring: 8, 7. bar: 11 x 3. Dip bars not available at first so did a couple sets of ring dips.

Pull downs: 80# x 8 x 4.
henry whitaker is offline   Reply With Quote
Old 11-11-2010, 04:36 PM   #9
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default

11/9

Soccer game. Pulled hamstring. Going to be limited for a bit.
henry whitaker is offline   Reply With Quote
Old 11-13-2010, 04:16 PM   #10
henry whitaker
New Member
 
Join Date: Jul 2008
Posts: 30
Default

11/13

Back in the gym. Some light rehab work/deload:

Squat: #135 x 10 x 3. Not too bad on the hammy.

Bench (deload): three light fives up to 145#.

Pull ups: two ladders up to 5.
henry whitaker 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 01:08 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