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Old 05-08-2012, 12:56 AM   #1
Will Nipper
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Join Date: Apr 2012
Location: AFG
Posts: 7
Default Log for W & J

Coming into Cathletics after 6 months of CFFB and a month or so of my own conditioning/oly prep work programming. Exhausted the CFFB linear progression and I love oly lifting...a buddy of mine (an AsRx athlete) who was out here with me introduced me to Catalyst. I respect the hell out of the programming you guys have put together, and even after a single night my body tells me how intelligently designed this is. I'm beat the hell up, but definitely not broken. And disturbingly excited for tonight. The book and dvd are ordered.

Starting with the April 2009 10-week cycle because it fits into the time frame my partner and I have before we go on R&R.

Snatch - 70% x 2 x3
W - 115x2x2x2 --needs mucho skills work
J - 115x2x2x2 --same, same. probably could have gotten it at ~135, though

Snatch pull - 90% x3 x3
W - 185x3 175x3x3 --much stronger than my snatch would imply
J - 195x3x3x3

Snatch deadlift - 90% x3 x3
W - 195x3x3x3
J - 205x3x3x3

Front squat - 75% x3 x5
W - 165x3x3x3x3x3 --a little light. Find out the real weight Saturday, i guess
J - 185x3x3x3x3x3

Weighted GHD - x3 x8
W - 35#x3x8 --full extension
J - 45#x3x8 --needs to get a touch deeper

W - 5'6, 158#
J - 5'10(?), 204!

Thanks to Greg and crew for providing this to us plebians for free. I'll make sure to buy some swag and do my tiny little part to help spread The Good Word of Weightlifting.
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Old 05-08-2012, 08:55 AM   #2
Will Nipper
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Whoah. Ow. This was infinitely more brutal than either of us expected. Everything today was fairly easy except the muscle snatches, but personally I feel like I just got trucked by John Welbourn on PCP.

50 double unders, then 20 minutes mobilization.

Muscle snatch + 2 snatch balance
W - 95x1 105x1 115x1 120x1 125(f) 125x1
J - same, same

Overhead squat 80%x1; 65% x2 x2
W - 135x1 115x2 115x2 115x2
J - 165x1 125x2 125x2 125x2

Power clean + push jerk 80%x1x4
W - 135x1 135x1 135x1 145x1 -- easy as pie, even exhausted
J - 165x1 165x1 165x1 165x1
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Old 05-08-2012, 10:43 AM   #3
Derek Simonds
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Looking forward to following your progression Will. A lot of us in the training log document all kinds of different workouts. Best of luck with your progressions.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 05-08-2012, 10:21 PM   #4
Will Nipper
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Quote:
Originally Posted by Derek Simonds View Post
Looking forward to following your progression Will. A lot of us in the training log document all kinds of different workouts. Best of luck with your progressions.
Thanks man. Glanced through your log a second ago; how much weight did you end up gaining? Jared and I are both doing GOMAD with this. I started CFFB at 140 in January; I'm at 160 right now.

I haven't talked to him yet, but I still feel like I just got pushed through a meat grinder. Need to work on catching weights on my back from the overhead position...got a nasty bruise right around C6/C7.
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Old 05-09-2012, 06:03 AM   #5
Derek Simonds
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I think it was right around 16 lb's total when I ran it the first time. I have fluctuated up and down quite a lot with my different goals. Listen to your body for sure as you go through the program. You are your own best coach.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 05-09-2012, 08:02 PM   #6
Will Nipper
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Right on. I'm actually from Tampa...may have to swing by, pick up some heavy shit, and get a massage when I get home.

Clean & Jerk 70% x2 x3
W - 160x2 160x2 160x2
J - 185x2 185x2 185x2

Clean Pull 90% x3 x3
W - 190x3 190x3 190x3
J - 210x3 210x3 210x3

Clean Deadlift 100% x3 x3
W - 210x3 210x3 210x3
J - 230x3 230x3 230x3

Back Squat 75% x3 x5 -- THIS HURT.
W - 230x3 230x3 230x3 230x1x2 230x3 --Had to stop because I ripped my boxers in the bottom of the squat.
J - 250x3 250x3 250x3 250x3 250x3

Hanging leg raise 3x10
Kb side bend 3x10@24kg
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Old 05-11-2012, 02:24 AM   #7
Will Nipper
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Feel like every piece of connective tissue in my body is ready to pop. Bought a little Canon P&S and a stand yesterday so we can get some slo-mo videos and stills for form checks on here. Should be here in a week or so.

Jerk - Heavy single; 80% of that x1 x3
W - 165 175 185 195; 155x1 155x1 155x1
J - 185 195 205 215; 175x1 175x1 175x1

2-Position snatch 60% x3
W - 115 115 115
J - 115 115 115

2-position clean 60% x3
W - 145 145 145
J - 165 165 165
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