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 05-06-2011, 01:45 AM   #111
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default

Weight 10st 10.4lbs. (EDIT: I dropped 1.5lbs the following day, I think this is what Lyle McD calls a whoosh where water drops out of the fat cells. I've also stopped the creatine a couple of weeks ago which adds to the effect I guess).
Basically I've maintained over the last 2 weeks. I'm losing in the week, but have had 2 long weekends of eating and drinking like a King to offset it. 10 weeks left to lose 10 pounds, it's time to tighten up the diet and do a little tedious checking on the macros to make sure I'm not too far off. Will generally aim for 35% deficit on rest days and 25% on training days, allowing some wiggle room for alcoholism and life.

Eduardo, I can't take credit for the unilateral progression. I got it from Mike Robertson. There's a decent (and free) unilateral video on his website somewhere which is worth looking at, although I'm not sure if that's where I found the progression idea. His voice will put you to sleep, but the content can be pretty good on his site with a fair amount of emphasis on rehab/prehab in general.

You can use overhead work to work the stabilisers harder or dumbells (instead of barbells on the shoulders) to work them less. Adjusting height/deficits on unilateral work also mixes it up.

I'm a thinker, not a doer.
Ben Byram is offline   Reply With Quote
Old 05-08-2011, 10:51 AM   #112
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Sunday 8th May

Drank beer for 10 hours yesterday, so felt awful through this workout. Went pretty well although I suffered. No drinking sessions for a few weeks now.

Narrow-grip bench press
70x5 @8
70x5 @8
70x5 @8.5
70x5 @8.5
72.5x5 @9
67.5x5 @8
67.5x5 @8.5
67.5x5 @9
Concentrated on squeezing my traps, then arching (picked off the RTS forum) and felt better. My traps actually felt worked after a few sets which is encouraging. I feel like the batwings may be helping strengthen that area too.

Batwings
24x5 @8
24x5 @8
24x5 @8
24x5 @8
26x5 @8.5
28x5 @9
26x5 @8.5
26x5 @9

Dips
(BW+10)x10 @7.5
(BW+12.5)x8 @8.5
(BW+12.5)x7 @9

Barbell curl
35x10 @8
35x10 @9
35x6 @9
Just felt spent by the 3rd set.

Some arnold presses and a few pull-ups (which felt much more difficult than I expected) before I train them next week.
Ben Byram is offline   Reply With Quote
Old 05-10-2011, 02:53 PM   #113
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Tuesday 10th May

Week 3: volume (18-20'), low stress, 3% fatigue stress lower / 4% upper, x3 @8-9.

Got full on nerdy and calculated and tracked my macros these last few days to hit a 30% deficit every day. Higher than I need, but will mitigate some big boozy sessions over the next 8 weeks, by which time I want to get to 13st dead. I can't have been this restrictive on calories before and I think my work capacity has suffered. Tired quickly.

Squat
105x3 @8
105x3 @8
107.5x3 @9
105x3 @9
Frustrated with my weakness squatting tonight. Is squatting 3 plates for a few sets of 5 too much to ask? I'm miles off!

Hang power clean
62.5x3 @8
62.5x3 @8
65x3 @8.5
67.5x3 @9
65x3 @8.5
65x3 @9

Pause squat (1s), (2' rest)
62.5x9 @8
62.5x9 @8.5
62.5x9 @9
I can't say I'm noticing any strength benefits for these as yet. May be different if I wasn't dieting. We'll see how next week goes. I think they tidy up my technique below parallel.

Standing partial ab roller
BWx2x4 @8
BWx2x2 @8.5
6 sets of 2-3 as recommended by Ross E. in Never Gymless. Solid book.

Ab roller on knees
BWx12 @8
Ben Byram is offline   Reply With Quote
Old 05-11-2011, 02:37 PM   #114
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Tuesday 11th May

*Not included in volume (time period of 18-20') because RPE too low.

Bench press
70x3 @7*
72.5x3 @7.5*
75x3 @8
75x3 @8
77.5x3 @8
80x3 @8.5
82.5x8 @9
80x3 @8.5
80x3 @9
I actually forgot I was doing pauses, but decided I'll just do these for a while when I realised. Benches do feel quite good technique wise and I think the pauses will benefit my bench press more so than the squat ultimately. Will do standard bench for a while, then do 3s pauses.

Pull-ups
BWx3 @7*
(BW+5)x3 @8
(BW+7.5)x3 @8.5
(BW+10)x3 @9
(BW+7.5)x3 @8
(BW+7.5)x3 @8.5
(BW+7.5)x3 @9
Losing weight is making these easier than they would have been.

Arnold press (2')
22x8 @8.5
22x8 @9
22x7 @10
Really like these. Pushed them a little too hard and found my left shoulder is clearly weaker than my right.

Peck deck (2')
60x10 @8
60x10 @8
60x10 @9

Pull-ups
BWx6 @9

Cardio
~7 before I remembered I have squats tomorrow.
Ben Byram is offline   Reply With Quote
Old 05-12-2011, 02:41 PM   #115
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Thursday 12th May

Deficit Deadlift (4")
140x3 @8
140x3 @8
142.5x3 @8.5
145x3 @9
140x3 @8.5
140x3 @9
Feeling some weakness at the finish. Will start RDL's again as DL assistance on Mondays.

Barbell step-up (1/4 squat depth - same as last week)
75x3 @8
75x3 @7.5
80x3 @8
85x3 @9
82.5x3 @8
82.5x3 @8
85x3 @9
This step is probably too low to be much use. My gym has bought some new spangly boxes, so will try one I've found that will take them effectively below parallel. Tired it and 32kg wasn't very easy for a few reps.

Back extensions (2s hold at top) (2')
10x10 @ 7.5
10x10 @8
10x10 @8.5

Half get-up
12x6 @8
16x3 @10 (L)
12x6 @8 (R)
12x6 @8 (L)
12x6 @10 (L)
12x6 @8 (R)
12x6 @10 (L)
Found a big left/right disparity. My right oblique is very weak. Will do double the reps with the KB in my left hand.. EDIT: I mean sets.
Ben Byram is offline   Reply With Quote
Old 05-13-2011, 08:46 AM   #116
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Friday 13th May

Weight 13st 6.4lbs. (down 4 pounds this week, I guess half is water loss, not fat).

I've now lost 9.6lbs in 7 weeks, including significant water loss from stopping creatine use. My waist has gone down 1.5" in that time.

I've been working on a 30% deficit every day this last week, except on Saturday when I drank. I think my maintenance calcs were a little low. Worked out as 12.5xBW, adjusting to a multiplier of 13 and will see what happens this week.

Also shifting to a 25% deficit which is more than I need to hit 13st in the next 7 weeks, but will balance out with some fairly prolonged drinking sessions scheduled, including a 4 day stag do in Latvia.
Ben Byram is offline   Reply With Quote
Old 05-14-2011, 07:42 AM   #117
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Saturday 14th May

I'm not sure my strength has improved so far, but I don't think I'm getting weaker on my diet during this cycle. I like it....

Narrow-grip bench press
75x3 @7.5
77.5x3 @8
77.5x3 @8
80x3 @9
77.5x3 @8.5
77.5x3 @9
Will do these with a pause next week. It has helped my standard bench I think.

Batwings (1s hold at top)
26x3 @8
26x3 @8
26x3 @8
28x3 @8
30x3 @9
28x7 @8.5
28x3 @9
I feel like these have improved my posture. Less kyphosis / upper-back rounding. Swapping for underhand hammer-row, I don't think my lower traps get much work, again good for posture I think.

Dips (2' rest)
10x10 @8
10x10 @9
10x8 @9
These will be changed for bench lockouts (in the squat rack!) next week to improve the top half of my bench press specifically. Will perform with a pause on the rack / dead-start.

Barbell curls (1.5')
35x10 @8
35x10 @8
35x7 @9
Gonna swap these for dumbells, keep in simple.
Ben Byram is offline   Reply With Quote
Old 05-15-2011, 06:40 AM   #118
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Sunday 15th May

1 hour indoor snowboarding. Moving better for the weight loss. Done fasted.
Ben Byram is offline   Reply With Quote
Old 05-16-2011, 02:47 PM   #119
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Monday 16th May

I'm going to repeat the last weeks rep/RPE schemes, so I can see how the programme is going. Today is not a good example as my legs were tired from yesterday's snowboarding. So this week I'm doing medium volume (20-22'), x5 @8-9, 5% fatigue.

Squat
100x4 @8
100x4 @8.5
100x4 @9
95x4 @9
Quads were tired from yesterday's boarding, so just wrapped it up quickly as per the RPE guidelines.

RDL
120x4 @8
120x4 @8
120x4 @8
120x4 @8.5
120x4 @9
117.5x4 @8
117.5x4 @8.5
117.5x4 @9
I have faith these will bring up my deadlift strength. They have worked well for me in the past. Was going to do hook grip, but I haven't done it for a while and it felt like my right thumb was going to snap off; so like a coward I went for less weight with a standard grip at clean-grip width. Grip is a limiting factor, but my grip needs working anyway. Will stick with this a few weeks.

Front squat (2')
60x8 @9
65x8 @8
70x8 @9
Ramped up the sets as legs are fatigued.

Ab roller (standing partials about 4-5' from the wall)
BWx3x4 @8
BWx3 @8.5
BWx3 @9 (came 6" further away on this set)
Knees: BWx10 @9
Ben Byram is offline   Reply With Quote
Old 05-17-2011, 02:35 PM   #120
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Tuesday 17th May

Bench press
75x4 @8
75x4 @8
75x4 @8
77.5x4 @8.5
80x4 @9
75x4 @8.5
75x4 @9
Better than last week maybe marginally. Feeling stronger, but slower if that makes sense.

Pull-ups
BWx4 @7*
5x4 @8
5x4 @8.5
5x4 @8.5
6.25x4 @9
BWx4 @8
BWx4 @8.5
BWx4 @9
*Not included in 22' as too easy.

Arnold press
26x6 @9.5
22x7 @8
24x6 @9
I seem to push these too hard. Would have dropped to 24kg DB' sooners, but they were in use initially.

Cable flies
12.5x10 @7
15x8 @9
15x8 @9
The staple of any strength routine.

Pull-ups
BWx5 @9.5

Cardio
25 on treadmill - jogging/walking @ 120-150 HR
Feel noticeably fitter for losing weight despite next to no endurance work. No doubt I am naturally suited to endurance, not lifting weights. May well do a couple of months focused on endurance later this year and try to maintain strength. 6.5" wrists do not indicated a massive potential for size and strength... ahem.
Ben Byram 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 05:30 AM.

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