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 02-07-2011, 02:50 PM   #11
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

2/6/2011

Rest day

-I went ahead and did some mobility and strengthening for my wrists with a sledgehammer.
Logan Brunkenhoefer is offline   Reply With Quote
Old 02-07-2011, 02:59 PM   #12
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

2/7/2011

Back Squat 3, 3, 3, 1, 1
-225, 275, 315, 365, 385

Snatch Grip Dead-lift 5, 5, 5, 3, 3
-245, 245, 245, 265, 285

Push-Press 20 Reps
-135

Straight arm lat pull down and Tricep push-down



Dang, I thought it was a job in college! Politics will always be part of it, there is no way around that!

Thanks. No, it wasn't assistance. I do a 20-rep max every four weeks. So my rep scheme looks like this...

Week 1: 20 Rep max
Week 2: 5x5
Week 3: 5 ,5 5, 3, 3, 3
Week 4: 3, 3, 3, 1, 1, 1
Logan Brunkenhoefer is offline   Reply With Quote
Old 02-08-2011, 07:18 PM   #13
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

2/8/2011

Weighted Dips 5x5
-45, 55, 65, 70, 70

Face to wall Handstand balance and roll out

Clap Pull-ups
10, 8, 8, 7, 6

Skin the cat 5x5

Psuedo Push-ups and static holds

Calves-
100 Seated Calf raises
6 x 10 Straight Leg Calf raises


Abs- 3 Circuits
-Toes to bar, 10 reps
-Side to side raises, 20 Reps
-Superman back extentions, 15 Reps
-Turkish Get-ups 50lbs for 5 reps each arm
Logan Brunkenhoefer is offline   Reply With Quote
Old 02-09-2011, 08:10 PM   #14
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

2/9/2011

-Rest day

I did some wrist mobility and strengthening with a sledgehammer again. Hopefully these will help out with my handstand and planche training.
Logan Brunkenhoefer is offline   Reply With Quote
Old 02-10-2011, 05:26 PM   #15
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

2/10/2011

I did a little better on the power-cleans this week. I did a lot of mobility work before the OH squats which helped out. Felt much better on those this week. Should be upping the weight on them next week.

OH Squat 5x5
-95, 115, 115, 135, 135

Power Cleans 5x5
-175, 175, 195, 195, 215

Incline DB bench 5x5
-70, 75, 75, 80, 80

Pendlay Rows 5x5
-135, 155, 175, 195, 195

Upright Rows 5x5
-65, 65, 65, 85, 85

Preacher Curls 4x10
-35 lb DB

Farmers Walk- 4 sets as far as possible
-130 lb DBs
Logan Brunkenhoefer is offline   Reply With Quote
Old 02-11-2011, 07:09 PM   #16
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

2/11/10

Face to wall handstand holds 5 sets
60, 55, 50, 45, 45 seconds

Bulgarian Dips 5x5

Max pull-ups with 25lb weight- 2 sets
15, 12

Planche Lean and L-sits

Abs-
Toes to bar, windshield wipers, back extentions
Logan Brunkenhoefer is offline   Reply With Quote
Old 02-13-2011, 12:06 PM   #17
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

2/12/2011

This workout crushed me, specifically the deadlifts. I wasn't able to do my front squats to my full potential because of the deadlifts.

Snatch 5x5
135, 135, 135, 155, 155

Deadlift 5x5
365, 385 ,385 ,405, 425

Front Squat 5, 5, 5, 3, 3, 3
175, 195, 225, 245, 265

Glut-ham raise and 45 lb plate holds with pinch grip

100 seated calf raises
6 x 10 Leg press calves
Logan Brunkenhoefer is offline   Reply With Quote
Old 02-13-2011, 12:11 PM   #18
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

2/13/2011

Rest Day
Logan Brunkenhoefer is offline   Reply With Quote
Old 02-15-2011, 09:38 PM   #19
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

2/14/11

Push-Press 5x5
155, 165, 175, 175, 185

Snatch Grip Deadlift 3, 3, 3, 1, 1, 1
185, 225, 245, 265, 285, 295

Squat- 20 Reps
245

Straight Arm Lat Pull Downs, Tricep push downs, Lateral raises
Logan Brunkenhoefer is offline   Reply With Quote
Old 02-15-2011, 09:40 PM   #20
Logan Brunkenhoefer
New Member
 
Join Date: Dec 2010
Posts: 41
Default

Awesome day today, I'm finally getting the hang of the handstand balance. I balanced for at least 10 seconds on two of the sets. I was messing around a little on the rings and did a muscle up with no momentum. I'll have to get it on video next gymnastic workout.

Weighted Dips 5x5
-45, 55, 65, 70, 75

Face to wall Handstand balance and roll out

Clap Pull-ups
10, 8, 8, 7, 6

Skin the cat 5x5

Psuedo Push-ups and static holds

Calves-
100 Seated Calf raises
6 x 10 Straight Leg Calf raises


Abs- 3 Circuits
-Toes to bar, 10 reps
-Side to side raises, 20 Reps
-Superman back extentions, 15 Reps
-Turkish Get-ups 50lbs for 5 reps each arm
Logan Brunkenhoefer 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 07:34 PM.

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