Thursday December 31 2009

DAY OFF today. Well earned.

Diet for today:

- 185 grams of carbohydrates

- 277 grams of protein

- 65 grams of fat

Have a happy new year everyone and stay safe!

Workout for Wednesday December 30 2009

www.cathletics.com called for:

• Jerk - max for day; 85% of that x 2 x 2
• Snatch pull - 90% (of snatch) x 3 x 3
• Front squat - 78% x 3 x 5

3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups

MY RESULTS:

22 years old, 5'9, 185 lbs.

Jerk: 45 lbs. x 10, 95 lbs. x 3, 111 lbs. x 1, 143 lbs. x 1 163 lbs. x 1, 173 lbs. x 1 (PR), 155 lbs. x 2,1 135 lbs. x 2
Snatch Pull: warm-up 135 lbs. x 3, working sets: 205 lbs. x 3,3,3
Front Squat: still working at these, 45 lbs. x 10
135 lbs. x 5 working sets: 165 lbs. x 5,5,5

Hanging leg raises 20,20,20
1 arm DB Overhead lunge: 35 lbs.
push-ups: 20,20,20

NUTRITION UPDATE:

I am starting on Shelby Starnes' carb-cycling with two high days, and 5 low days. It starts Tomorrow with a low day.

From the article:

On a high carb day, our fighter would

shoot for the following totals:

- 500 grams of carbohydrates

(200lbs. x 2.5)

- 250 grams of protein

(200lbs. x 1.25)

- 30 grams of fat (while we aim to

keep fat as low

as possible on high carb days,

there will always be an incidental

amount in the foods we eat)

Dividing these numbers evenly over 6

meals, we get approximately 83 grams of

carbohydrates per meal, 42 grams of

protein and 5 grams of fat.

A low carb day for the same fighter

might look something like this:

- 200 grams of carbohydrates

(200lbs. x 1.0)

- 300 grams of protein

(200lbs x 1.5)

- 70 grams of fat

(200lbs x .35)

Again, dividing these numbers evenly

over 6 meals gives us approximately 33

grams carbohydrates per meal, 50 grams

of protein and 12 grams of fat.

Workout for Tuesday December 29 2009

www.cathletics.com called for:

• Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
• Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest

4 sets:
10 GHR (starting with hip and back extension); no rest
10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest

MY RESULTS:

22 years old, 5'9, 185 lbs.

Mid hang snatch high pull + Mid hang muscle snatch: 95 lbs.x2+2x3
Clean and Jerk: warm-up 100 lbs. x 3,3 working sets: 110 ls. x 3,3 120 lbs. x 2,2 135 lbs. x 3

3 sets of:

10 GHR
10 medicine ball half moons

Workout for Monday December 28 2009

www.cathletics.com called for:

• Back squat - 83% x 3 x 5
• Snatch deadlift - 103% x 3 x 3
• Push press - 76% x 5 x 5

3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Notes: For those with technique limitations, the snatch deadlift will be too light. If you adjusted the weight on this last week, add 2-3%.

My RESULTS:

22 year old male, 5'9, 185 lbs.

Back Squat: warm-up 135 lbs. x 5 225 lbs. x 5 working sets: 305 ls. x 5,5,5
Snatch Deadlift: warm-up 135 lbs. x 5 working sets: 190 lbs. x 3,3,3
Push Press: warm-up 45 lbs. x 10 135 lbs. x 5 working sets 140 lbs. x 5,5,5,5,5

Pull-ups: BW x 10,10,8
Sit-Ups: 28,20,15

Thrown in:
Seated Calf raises: 90 lbs. x 12 135 lbs. x 12,12
BB Bench: 135 lbs. x 10 140 lbs. x 5 150 lbs. x 5 160 lbs. x 7

Workout for Saturday December 26 2009

www.cathletics.com called for:

• Mid-hang power snatch - 65% x 2 x 5; 1 min rest
• Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2

3 sets:
40 m prowler sprint - add 40% BW; no rest
AMRAP ring rows
2 min rest

MY RESULTS:

22 year old male, 5'9, 185 lbs.

Mid Hang Power Snatch: warm-up 45 lbs. x 10 65 lbs. working sets: 95 lbs. 5,5
Snatch Balance: warm-up 45 lbs. x 5 95 lbs. x 3 working sets: 135 lbs. x 1 115 lbs. x 1,1 95 lbs. x 2 (still working at these)

threw in: BB Curl 50 lbs. x 12 80 lbs. x 10
Jump Rope: 10 minutes
Hanging Leg Raises 10,8,8

Workout 12.23.2009

Today was awesome. Did a lot of stuff that I haven't done before because of the way the bodybuilding style was. I feel really good at this. Of course the workout was from: www.cathletics.com

Still at 5'9 186 lbs.

Workout called for:

• Front squat - 75% x 3 x 5
• Snatch pull - 85% (of snatch) x 3 x 3
• Jerk - max for day; 90% of that x 1; 80% x 2 x 2

3 sets; no rest:
10 tire flips + jump in/out
10 sandbag push press - 50% BW

My Results:

My gym didn't have sandbags or tireflips. I would've done push presses, but I misread before leaving and did med ball slams instead. First time in nearly 2 years doing front squats. Also first time doing Snatch Pulls and Jerks.

Front squat - 155 lbs. x 5,5 185 lbs. x 5
Snatch pull - 193 lbs. x 3,3,3
Jerk - Warmed up with 45 lbs. x 5, 95 lbs. x 3, 130 lbs. x 1, then working sets were 150 lbs. x 1, 170 lbs. x miss, 170 lbs. x miss, 150 lbs. x 1, 130 lbs. x 2,2

After I did:

Deadlift: 2 sets of 10 of 170 lbs.
and Medicine ball slams

Monday December 21st's Workout

Forgot to post this up. This was the workout from Monday from www.cathletics.com of course!

• Back squat - 80% x 3 x 5
• Snatch deadlift - 100% (of snatch) x 3 x 3
• Push press - 73% x 5 x 5

3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

My Results:

Back Squat: warm-up with 135 lbs. x 10, 225 lbs. x 5, then work sets at 80% which was 315 lbs. for 3 x 5

Snatch Deadlift: 185 lbs. x 3 x 3

Push Press: 135 lbs. x 5 x 5

3 sets of 10 Pull-Ups with BW and 2 sets of Sit-Ups till failure (50,35)

Workout from 12.22.2009

Male, 5'9, 186 lbs.
Today's workout from: www.cathletics.com called for:

• Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
• Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
• 3 sets; no rest:
  20 m bear crawl
  30 double-unders
  5 med-ball granny throws

My Results:

Mid-hang Muscle Snatch - 95 lbs. 3x3
Clean + jerk + power clean - (95 lbs., 115 lbs., 135 lbs.) x 1+1+1 x 2

3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws

Didn't time, but took a short amount of time.

Added in:

Speed Bench: 145 lbs. x 8 x 3
Straight Bar Triceps Pressdowns: 100 lbs. x 12, 150 lbs. x 12, 12

Real fun workout. I'm very new to Olympic lifting as I've been doing Bodybuilding style for awhile now, but recently made the switch over because I plan on getting into Pro Wrestling and I want to recover better and be more functional.