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Old 01-03-2011, 06:15 PM   #41
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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1/2

Foam Rolled and I need to focus on the IT bands and hip flexors. I also did some mobility work from Assess and correct.

Supplements

Am

4 Fish Oil pills

Multivitamin

Pm

4 Fish Oil pills

Multivitamin
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Old 01-03-2011, 06:16 PM   #42
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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TRAC: Stress Moderate-4/Sym/CNS Poor-1/Adaptive Reserve Good-7

I think TRAC will have give me a lower CNS score since I got a new laptop. The spacebar requires my finger to travel a longer distance in order to get a keystroke. I'll see how it goes. I slept 7 hours last night, but sleep quality wasn't too good.

Supplements
Am
4 Fish Oil Pills
Multivitamin

Pre-Workout
Apple Juice
5g BCAAs
5g Creatine

Post-Workout
Milk
Whey protein
5g Creatine
5g BCAAs

Pm
4 Fish Oil Pills
Multivitamin

The squats felt like I was staying with an arch the whole way through the rep. I am definitely getting more comfortable.

The seated military didn't go as planned since I don't have the mini bands yet. I have light bands and I choked them around a 2 X 6. This made the tension must harder than planned. It would be doable if I had an eyebolt and then attach the band to that.

The incline is a new movement to me, at least I haven't done it in a very long time. I'm sure I will increase a fair amount over the course of the next few weeks.

Week 15
Day 1 - 1/3/11
Squat - 1RM: 394 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 57% of 1RM
275 lbs x 4 reps x 1 sets @ 7 RPE - 70% of 1RM
295 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
315 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
305 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Seated Military +light - 1RM: 57 lbs
45 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
45 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM
45 lbs x 4 reps x 1 sets @ 10 RPE - 79% of 1RM

30 degree Incline thumb from smooth - 1RM: 223 lbs
135 lbs x 5 reps x 1 sets @ 7 RPE - 61% of 1RM
165 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
160 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM
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Old 01-05-2011, 09:26 PM   #43
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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TRAC: Stress Low-1/Sym/CNS Poor-0/Adaptive Reserve Good-7

I'm still getting used to the new keyboard with TRAC. I slept 7.5 hours

I'm hoping my deadlift form is improving. I'm attaching a video for critique. I really focused on doing weight I know I could maintain good form on. So I rated the weight according to how I felt about being able to maintain proper form.

The board bench felt good, and the more reps I get the better I will be at being in the groove.

I haven't done any front squats in months so it was a bit foreign, but fun.

Supplements
Pre-Workout
Apple Juice
5g BCAAs
5g Creatine

Post-Workout
Milk
Whey/Casein protein
5g Creatine
5g BCAAs

I went to no gi jiu-jitsu as well. We practiced taking the back from turtle and some submissions from the back. We did specific training from the back for two minutes. I had 3 five minute grappling matches at the end of class with Zach, Eric and Rich.


<iframe title="YouTube video player" class="youtube-player" type="text/html" width="640" height="390" src="http://www.youtube.com/embed/FvfvsCDMZEk" frameborder="0"></iframe>


<iframe title="YouTube video player" class="youtube-player" type="text/html" width="640" height="390" src="http://www.youtube.com/embed/bpBIbisqJJM" frameborder="0"></iframe>

<iframe title="YouTube video player" class="youtube-player" type="text/html" width="640" height="390" src="http://www.youtube.com/embed/i2IGUiP9cxg" frameborder="0"></iframe>


Week 15
Day 2 - 1/4/11
3 ct Pause Deadlift - 1RM: 350 lbs
185 lbs x 4 reps x 1 sets @ 6 RPE - 53% of 1RM
225 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
260 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
280 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
270 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
270 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

1/2 Board Bench - 1RM: 275 lbs
175 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
195 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Front Squat - 1RM: 270 lbs
185 lbs x 6 reps x 1 sets @ 8 RPE - 69% of 1RM
200 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
195 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM
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Old 01-05-2011, 09:29 PM   #44
Eduardo Chile
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Posts: 503
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TRAC no data

1/5/2011

I slept 4 hours last night and woke up late. I was sore from the workouts as I haven't done four days a week in a few weeks, but nothing too bad.

Supplements
Evening
4 Fish Oil Pills
Multivitamin

Night

4 Fish Oil Pills
Multivitamin

I did some foam rolling on my back, hip, thighs and calves. I started to loosen up quite a bit.

I went did some mobility exercises:

Squat to Stand

Supine Leg Raises

Hip Raises

Shoulder Dislocates

IT band stretch

etc

For my shoulder prehab

scap pushups 3 X 20

Side lying external rotation 2 X 10 3 lbs

Side lying internal rotation 2 X 10 3 lbs

Internal and External stretching

In hindsight I should have used more weight on the internal rotation. I still have good external rotation on my right shoulder from all those years of pitching, but poor internal rotation in that shoulder. The opposite is true in my left shoulder bad external but good internal.
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Old 01-06-2011, 09:18 PM   #45
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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TRAC: Stress Low-1/Sym/CNS Poor-1/Adaptive Reserve Good-8

Pause bench felt strong and the video seems to show I have decent form. Any advice would be appreciated.

I think my power clean form is coming right along. I'm trying to focus on raising my elbows as high as possible on the second pull. It'll take some time to get used to. My last set of 180 felt better than 185.

Elbows out extension are an exercise I haven't done in a long time. So there is some rust when I'm doing it.

Slept 6.3 hours. I need to work on getting more sleep, but it's not always easy.


Supplements
Am
4 - Fish Oil Pills
1 Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
Whey
Carbs
5 g Creatine
5 g BCAAs




Week 15
Day 3 - 1/6/11
3 ct Pause Bench - 1RM: 250 lbs
135 lbs x 5 reps x 1 sets @ 5.5 RPE - 54% of 1RM
175 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
200 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
190 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
190 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Power Cleans - 1RM: 231 lbs
135 lbs x 4 reps x 1 sets @ 7 RPE - 58% of 1RM
165 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
185 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
180 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Elbows Out Extension - 1RM: 125 lbs
75 lbs x 8 reps x 1 sets @ 7 RPE - 60% of 1RM
85 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
80 lbs x 8 reps x 1 sets @ 9 RPE - 64% of 1RM
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Old 01-07-2011, 05:40 AM   #46
Derek Simonds
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Location: Deland, FL
Posts: 4,231
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Yeah brother you need more sleep. I would be ornery as all hell after 4 hours. I will call you later.
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Old 01-07-2011, 08:18 PM   #47
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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TRAC: Stress Low-0/Sym/CNS Poor-2/Adaptive Reserve Good-8

Stress is low but my resting heart rate is still slightly higher than usual. I think with a couple of weeks of consistent training and doing cardio it should go back to mid 50s or lower.

The squats are not fun when you're holding it in the hole for so long. I am not used to pausing so it should translate well into the regular squat.

My groove was a bit off in the push press and this is due to lack of practice. It will improve.

Wide stance gm's are a completely new exercise to me and I'm not sure I performed them properly. But it seems that you can handle a lot of weight like this due to the leverages.

Supplements
Am
4 - Fish Oil Pills
1 Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
Whey
Carbs
5 g Creatine
5 g BCAAs

PM
4 - Fish Oil Pills
1 Multivitamin


Grip Work
Coc
Trainer - 10 closes
#1 - 10 closes
#2 - 6 closes
#3 - 2 smooth negatives
#1 shaved handle - 2 10 second holds

http://www.youtube.com/watch?v=SyqAK9V85L8

http://www.youtube.com/watch?v=J2BnbQ9HPhY

http://www.youtube.com/watch?v=LMiWQ4yOmhI


Week 15
Day 4 - 1/7/11
3 ct Pause Low Bar Squat - 1RM: 350 lbs
185 lbs x 4 reps x 1 sets @ 6 RPE - 53% of 1RM
225 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
260 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
280 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
270 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Push Press - 1RM: 219 lbs
135 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
155 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
175 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
170 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Wide Stance Good Morning - 1RM: 294 lbs
185 lbs x 8 reps x 1 sets @ 7.5 RPE - 63% of 1RM
200 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
195 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM
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Old 01-08-2011, 08:21 PM   #48
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
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TRAC: Stress Low-0/Bal/CNS Average-4/Adaptive Reserve Good-8

I went to jiu-jitsu today and we worked a lot of moves off the arm drag from closed guard.

1. Arm drag to take the back. Use lapel to turn opponent.

2. Arm drag to arm bar. Use gable grip to stay tight.

3. Arm drag to pendulum sweep.

I rolled with Zack for a bit today with specific training from closed guard. This was about 3 minutes of grappling.

I rolled with Wes afterwards and he did well with his aggressive passing style. I am working on being much more mobile in the guard and I need to continue to work it even though it means I will get passed more whiel I improve. Oh well, that's why I go to class. I am focusing on using all my limbs to prevent my opponent from passing.

scap pushups 3 X 20

Side lying external rotation 2 X 10 10 lbs

Internal and External stretching

Those side lying external rotations were difficult as anything at 10 lbs. Well, I just have planned to stretch and foam roll tomorrow.

Supplements
Am
4 Fish Oil Pills
Multivitamin

PM
4 Fish Oil Pills
Multivitamin
__________________
Youtube Channel

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Old 01-10-2011, 01:34 PM   #49
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
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TRAC: Stress Low-1/Sym/CNS Poor-1/Adaptive Reserve Very Good-9

I finished building my little band attachment platform. Pretty simple design. I took two 2 x 12s and screwed them together. I put a heavy duty D ring on it and voila. It gives me plenty of room to put 25's on each side, kettlebells and blobs for weight.

I foam rolled for awhile and I focused on the IT band, hip and groin area. I'll need to foam roll the groin area more and as there were some tender spots there. The vmo was very tender too.

Squat to Stand
Bowler Squats
Lunges
Windshield Wipers
Wall Walks
Internal Shoulder Rotation
External Shoulder Rotation
IT Band Stretch

Supplements
Am
4 Fish Oil Pills
Multivitamin

PM
4 Fish Oil Pills
Multivitamin
__________________
Youtube Channel

Log at RTS
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Old 01-11-2011, 12:14 PM   #50
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

TRAC: Stress Low-0/Para/CNS Good-6/Adaptive Reserve Very Good-9

Well, the squats were hard, but I want to really push myself and my focus. I lifted in the am today, and it seems to take me a little bit to get going. I think I need a bit more explosion off the bottom, and maybe throw my neck into the bar on the way up.

I got the bands properly setup today, so I actually got some weight on the bar. Using the bands is a humbling experience, but I have to try to explode out of the bottom to overcome the tension.

The fatigue percents came quick today and I'm not sure if this is a sign of poor work capacity. I've never really done multiple sets like this at this high of a percentage.

Slept 7.2 hours.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
Whey
Carbs
5 g Creatine
5 g BCAAs

PM
4 - Fish Oil Pills
1 Multivitamin
JSF 5500

Grip Work
Coc
Trainer - 10 closes
#1 - 10 closes
#2 - 5 closes
#2.5 - 1 close
#3 - 2 smooth negatives

Week 16
Day 1 - 1/10/11
Low Bar Squat - 1RM: 400 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 56% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
305 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
340 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
325 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Seated Military +light - 1RM: 123 lbs
75 lbs x 3 reps x 1 sets @ 6.5 RPE - 61% of 1RM
95 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
105 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
100 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

30 degree Incline thumb from smooth - 1RM: 228 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 59% of 1RM
165 lbs x 5 reps x 1 sets @ 7.5 RPE - 72% of 1RM
180 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RM
170 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM
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