i will beat my chest and you will not stop me

WOD 3/29: catalyst wod

• back squat 265lbs x 3 reps x 5 sets
• clean deadlift 210lbs x 3 reps x 3 sets
• push press 125lbs x 5 reps x 5 sets

classic catalyst strength workout. i bumped my percentages down to 70-75% of max as i'm in the ramping up process to prescribed percentages. my whole body today is feelin it. mission successful.

Snatchy Athletically II

WOD 3/27: catalyst wod

• snatch balance 110lbs x 1 rep x 1 set - PR!!!!!
• squat snatch 3-position 85lbs x 3 sets
• muscle snatch 115lbs x 1 rep x 1 set

another great workout. liz and i are both likin the catalyst thing at the moment. feels nice to move weight around again! and liz found the joys of the snatch *no pun intended* today so i'm stoked about that.

powa l:

• snatch balance: 55lbs x 1 rep x 1 set
• full power snatch -> overhead squat 60lbs x 1 rep 1 set
• muscle snatch: 70lbs x 1 rep x 1 set

Good Lift!

WOD 3/24: catalyst wod

• front squat 225lbs x 1 rep x 1 set
• snatch deadlift 175lbs x 3 reps x 3 sets
• push jerk 145lbs x 1 rep x 1 set

moving weight is great. it is great to move weight.

this catalyst went extremely well. was surprised at both my front squat and push jerk.

These old bones are movin again...

WOD 3/22: catalyst wod

• squat clean (full->hang->mid-hang) 115lbs x 1 rep (3 total reps) x 3 sets
• push jerk -> split jerk 95lbs x 1 rep (2 total reps) x 1 set
• push jerk -> split jerk 115lbs x 1 rep (2 total reps) x 1 set
• push jerk -> split jerk 125lbs x 1 rep (2 total reps) x 1 set
• push jerk -> split jerk 135lbs x 1 rep (2 total reps) x 1 set

the shoulders were feelin it and 135 went up w/o problems!

so hopefully i haven't "lost" my strength from doing low weight high reps for the last 6 months - i think this shows that it's still there. i had been doubting that i could but the old body impresses me again.

it's now time to get it on.

I'm comin to get you...!

WOD 3/20: catalyst wod

• back squat 225lbs x 3 reps x 3 sets
• snatch pull 135lbs x 3 reps x 3 sets
• push press 95lbs x 3 reps x 3 sets

so i decided to ease myself back in - i kept the same # of reps and sets, but lowered the weights so i'm able to actually walk around today. :)

i think i'm going to try catalyst for a bit, but with my own spin as mentioned in the 3/18 post. i'm going to stick to a catalyst schedule, but slightly lower the weight and slightly up the reps.

everything felt good tho - meso body loves to push weight around.

but hey - i've spent the last 6 months or so doing high reps w/low weight - it takes a lot to do this - especially for a man - in a globogym with college aged meatheads everywhere. but now it's time to flip the script - i will throw weight on the bar once again and knock the socks off these fools 10 years younger than myself!

Catalyst into (5-7)

WOD 3/18: gorilla wod: template

so i took a week off for rest/recovery and had a thought regarding catalyst. what if i were to follow the catalyst format but increase the rep ranges and lower the weights?

initially i thought i would hypertrophy catalyst, but upon doing a couple sets, decided that i needed more weight on the bar and less reps.

so what about the 5-7 rep range? this range seems to float somewhere in limbo between strength and hypertrophy. i think i might give it a shot. i'll probably reduce the given percentages by 3/4 or so. so if 80% of 1 rep max is prescribed, i would do 60% and increase the reps to the 5-7 range.

"T"ee it up!

WOD 3/10: gorilla wod: squat snatches

• squat snatch 65lbs x 2 reps x 2 sets
• 75lbs x 2 reps x 1 set
• 85lbs x 2 reps x 1 set
• 95lbs x 2 reps x 1 set
• 105lbs x 1 rep x 2 sets
• 110lbs x 1 rep x 2 sets

i was so sore from the last couple workouts, but somehow i was just feelin it and i decided to hit up some snatches. i concentrated on form and sticking a balanced landing. the 110lbs had me a bit wobbly on the land but i still can't complain, considering i just started throwing weight back on the bar.

this exercise is where i most find flow, i think. it is one of the true delights of working out.

Throwing weight on the bar, a'yup...

WOD 3/6: gorilla wod: front squats

• front squat 95lbs x 12 reps x 1 set
• 115lbs x 12 reps x 1 set
• 135lbs x 10 reps x 1 set
• 185lbs x 7 reps x 1 set
• 135lbs x 12 reps x 1 set

finally got access to the rack and decided it's high time to throw some weight back on the bar. i decided to work in the hypertrophy range because...well why not?

WOD 3/8: gorilla wod: squat cleans

• squat clean 65lbs x 10 reps x 1 set
• 75lbs x 10 reps x 1 set
• 95lbs x 10 reps x 1 set
• 115lbs x 10 reps x 1 set
• 135lbs x 5 reps x 1 set

gym was relatively empty so i took the opportunity to throw weight on the bar again. this time in the form of squat cleans - to really punish myself! i was surprised at the ease with which 135lbs went up...but i decided to stop there. my forearms and wrists were talking to me and telling me that i haven't moved a bar with weight on it in months. yow! this morning my left forearm in particular is indicating that it appreciated the movements ysterday.

mesomorphs are meant to move weight - what can one say.

No, it's not military propoganda...

WOD 3/3: gorilla wod: divebombers & pistols

focus today:

• divebombers 10 reps x 2 sets
• pistols 2 reps (per leg) x 5 sets

these will once again be thrown into the mix on a regular basis.

i almost forgot how functionally effective these are!

Deadlifts = can't sit down!

WOD 2/27: gorilla wod: deadlifts & cleans

• deadlift 95lbs x 20 reps x 1 set
• deadlift 115lbs x 20 reps x 1 set
• deadlift 135lbs x 25 reps x 1 set
• clean (full,squat) 95lbs x 5 reps x 1 set
• clean 95lbs x 5 reps x 1 set

it was a sunday - not too busy so i finally got to the rack. i proceeded to surprise myself with the final deadlift set - but i've been soooooore ever since. the kind of sore where you can barely bend over or do anything too mobile, lol. sore to the touch. it even hurt to sit down because my ass as sore to the touch!

WOD 3/1: gorilla wod: plyo/template

yet another plyo day.

had to take it easy from all the deadlifts from 2/27...was still extremely sore.

technically, though, i've been following my template, but leaving out the focus and adding a few basic plyo movements in.