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  1. #1501
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Unfortunate news. Best wishes to you!
    Hi Stinner! I will figure it out. I have said a number of times in the last year I had planned to take time off from the gym in the dead of winter anyway...so I can concentrate on Hockey.

    Got the game winner last night, open net shorty!...was a 6 on 4. First time I have ever done that. Ended up even +-0... Would rather have had a spectacular one timer snipe from the blueline..I'll take it anyway.
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  2. #1502
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Hi Stinner! I will figure it out. I have said a number of times in the last year I had planned to take time off from the gym in the dead of winter anyway...so I can concentrate on Hockey.

    Got the game winner last night, open net shorty!...was a 6 on 4. First time I have ever done that. Ended up even +-0... Would rather have had a spectacular one timer snipe from the blueline..I'll take it anyway.
    Nice! Awesome to do something you haven't before. A one-T from the blue line is one of those top-tier gems for sure, haha! I'm more of an in-the-circles kinda guy.
    Lifting. Hockey. Headbanging.

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  3. #1503
    Registered User Cantplankwell's Avatar
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    Been back at it for a couple of months in the garage. I continue to have episodes of low back issues, that is no reason to not train, it means the training will have to be different; This was today:

    Based on T-Nations "3 days a week is all you need" which I have been doing for a few weeks now. I no longer have a GHD stand, and I dont have any leg machines, so I have to sub some stuff. A lot of this stuff is new to me, with lower weights and higher reps, I am laying off the snatches and clean and jerks (you know the heavier triples and complexes anyway etc) for awhile. I may do metcons with them at light weight tho.

    Warm Up; Jump rope 10 minutes of freestyle boxer stepping kind of stuff.

    Abbreviated Catalyst athletics warm up.

    Floor Presses:
    Dumbbells 35lbs,
    1x16
    1x16
    1x12

    One Arm Rows
    8x35lbs
    8x35lbs
    8x35lbs

    Bulgarian Split Squats, 15 lb dumbbells
    1x8
    1x8
    1x8

    Barbell Good Mornings
    1x10 x 20kg
    1x10 x 20kg
    1x10 x 20kg

    Hanging Knee Raise from Chin up bar
    1x12
    1x12
    1x12

    Standing calf raisers,
    Played around with holding a dumbbell for a few sets of 20 or so.

    C2 Rower

    Row 100m, 150m, 200m, 300m, 500m, 300m, 200m, 150m, 100m rest 55 seconds. Go hard on these, especially the last 50m or so.

    Notes: This may be sporadic due to major changes at work requiring me to work much longer, I also have to behave because I cant risk injury
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  4. #1504
    Registered User Payton1221's Avatar
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    Originally Posted by Cantplankwell View Post
    Based on T-Nations "3 days a week is all you need" which I have been doing for a few weeks now.
    I agree with this. I've been doing shoulders and back one day followed by chest and back three days later then repeat for months. For legs I'm doing a lot of biking with steep hills for my legs and should hit 900 miles (I mean over 1400 km ) any day now for 2020.
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  5. #1505
    Death Metal Madman StinnerOzz's Avatar
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    Cool, man!! Welcome back. 3x per week is definitely adequate, my formative years were done on that schedule. If you have any need about finding an exercise for a certain muscle group, whether for strength or development, ask away. Since working out at home, I've had to replace a few things I'd been stuck doing at the gym (i.e., get out of my comfort zone and find ways to bring gains). I haven't been better off in years, and a lot of it is the exercise selection.
    Lifting. Hockey. Headbanging.

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  6. #1506
    Registered User Cantplankwell's Avatar
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    Originally Posted by Payton1221 View Post
    I agree with this. I've been doing shoulders and back one day followed by chest and back three days later then repeat for months. For legs I'm doing a lot of biking with steep hills for my legs and should hit 900 miles (I mean over 1400 km ) any day now for 2020.
    Hi Payton, glad to see you have been getting some miles in, I have maybe about 150k so far, its been tough taking the time. THis program is minimalist for busy folks, it also looks a bit easier theoretically on my lower back.

    Originally Posted by StinnerOzz View Post
    Cool, man!! Welcome back. 3x per week is definitely adequate, my formative years were done on that schedule. If you have any need about finding an exercise for a certain muscle group, whether for strength or development, ask away. Since working out at home, I've had to replace a few things I'd been stuck doing at the gym (i.e., get out of my comfort zone and find ways to bring gains). I haven't been better off in years, and a lot of it is the exercise selection.
    Hey Stinner, you have made some good suggestions in the past, I will be hitting you up for sure.

    Ill try to keep at it, but dont be suprise if you see some big gaps where I just did not have the time to journal what I have been up to. Still want to get some PRs in the snatch and CnJ but its going to be very slow and steady.
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  7. #1507
    Registered User shaneinga's Avatar
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    Welcome back! Solid work. Good luck with the new program. I looked it up and it looks solid to me.
    IG @ JustShaneinGa
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  8. #1508
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Hi Payton, glad to see you have been getting some miles in, I have maybe about 150k so far, its been tough taking the time. THis program is minimalist for busy folks, it also looks a bit easier theoretically on my lower back.



    Hey Stinner, you have made some good suggestions in the past, I will be hitting you up for sure.

    Ill try to keep at it, but dont be suprise if you see some big gaps where I just did not have the time to journal what I have been up to. Still want to get some PRs in the snatch and CnJ but its going to be very slow and steady.
    As long as you're hitting it, that's all that matters! I'm here for whatever ya need. Good luck!
    Lifting. Hockey. Headbanging.

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  9. #1509
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    As long as you're hitting it, that's all that matters! I'm here for whatever ya need. Good luck!
    You bet, thanks man!
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  10. #1510
    Registered User Cantplankwell's Avatar
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    Today: earlier

    Jump rope warm up, 10 minutes

    Abbreviated Catalyst warm up

    Snatch Grip (and start position) Dead Lifts (Instead of regular dead lifts)
    20kg x 8
    20kg x 8
    40kg x 6
    50kg x 8
    50kg x 8
    50kg x 8

    Seated OHP Dumbbells
    20lbs x 12
    20lbs x 12
    20lbs x 12

    Seated Cable Pull Downs
    85lbs x 10
    85lbs x 10
    85lbs x 10

    Hammer Curls
    25lbs x 8
    25lbs x 8
    25lbs x 8

    Overhead Cable Tricep Extensions (subbed in for PJR Pull overs)
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Finisher Metcon
    On the minute for 10 minutes 1 rep of (2xMuscle Snatch)+(2xOverhead squat)


    Straightforward Stuff.
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  11. #1511
    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    Welcome back! Solid work. Good luck with the new program. I looked it up and it looks solid to me.
    Thanks Shane, lets see if I can make it work!
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  12. #1512
    Registered User Cantplankwell's Avatar
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    Today Earlier

    Weigh in: 168lbs

    Warm Up: Jump rope freestyle.

    Abbreviated catalyst warm up

    Squats
    20kg x 6
    20kg x 6
    55kg x 8
    55kg x 8
    55kg x 8

    RDLS (Subbed for leg curls)
    43kg x 8
    43kg x 8
    43kg x 8

    Chins (band assisted)
    3 x 10
    3 x 10
    3 x 10

    Dips (band assisted [smallest band])
    3 x 8
    3 x 8
    3 x 8

    Farmers Carry (plates suspended from straps)
    60kg x 75'
    60kg x 75'
    60kg x 75'

    Finisher
    Run around the "block" approx 2.5km

    Note:
    Not used to higher reps with short rests
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  13. #1513
    Registered User shaneinga's Avatar
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    Nice work CPW. Tell me more about those farmers carries. How did you suspend 60KG from straps? Is that a 30KG plate per side? Sounds hard regardless.
    IG @ JustShaneinGa
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  14. #1514
    Registered User Cantplankwell's Avatar
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    This is how I do the farmers carrys, one of these in each hand. I guess "plates suspended from traps" might not be the best choice of words, I slip my hands through the eyes and it locks around my wrists, it can be awkward as the weights swing a bit while you walk. These are some lifting slings from work that we overbought, they are cheap. The distance is actually longer its actually around 150 feet when you put together out and back.


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  15. #1515
    Registered User shaneinga's Avatar
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    Thank you for the detailed description and pics. I answered you in my thread as well. Brilliant idea for variety.
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  16. #1516
    Registered User Cantplankwell's Avatar
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    Today, earlier

    Supposed to be my middle of the week workout.

    Warm Up: Jump rope 10 minutes freestyle.

    Minimal dynamic stretches

    Floor presses, hammer grip with dumbbells
    35lbs x 16
    35lbs x 16
    35lbs x 12

    One Arm Dumbbell rows
    35lbs x 20
    35lbs x 20
    35lbs x 12

    Bulgarian Split squats

    Forgot which dumbbells I used, most likely the 15s
    x 10
    x 10
    x 10

    Barbell Good mornings subbed for back extensions
    65lbs x 8
    65lbs x 8
    65lbs x 8

    Standing calves raises, holding onto a 25lb dumbbell, other hand holding onto the rack
    20
    20
    20

    Finisher Conditioning:
    Rowing Interval Pyramid, C2 Rower
    100m, 150m, 200m, 300m, 500m, 300m, 200m, 150m, 100m Rest 50 seconds between these intervals.

    Notes
    Normally with olympic lifting you have longer resting periods upwards of 5 minutes between a double or triple at 70-80% maybe 5 or 6 sets. With the above good results can be achieved by maxing out on reps,with lighter weight, while strictly limiting resting times. This is absolutely foreign to me, but I am enjoying it nonetheless. Weird thing is I do better with the freestyle jump rope facing a nearby interior wall...when I face out the garage door towards the street...I mess up..a lot.

    I will catch up on your journals hopefully soon, right now I am wallowing in my new sh*tty deteriorating life/work balance. At this rate I will be burned out by 57.

    Have a great day.
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  17. #1517
    Registered User shaneinga's Avatar
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    Nice work CPW! Nice exercise selection and strong finish with the rowing intervals.

    I never rest for the prescribed program suggested rest periods. Maybe I should. Idk.

    Hopefully you are able to get some r&r this weekend.
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  18. #1518
    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    Nice work CPW! Nice exercise selection and strong finish with the rowing intervals.

    I never rest for the prescribed program suggested rest periods. Maybe I should. Idk.

    Hopefully you are able to get some r&r this weekend.
    Hi Shane! Thanks, this program seems to check all the right boxes...without overdoing it.

    Keeping the rest periods short (30 seconds to 1 minute tops) seems to be a logical way to create additional stress without adding weight.
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    Registered User Cantplankwell's Avatar
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    Today earlier

    Warm Up: Freestyle jump rope, getting that boxer step and rythm down.

    Catalyst athletics warm up:

    More Warm up:
    Muscle snatch + Drop Snatch = 1 rep

    5 x 1 @30kg


    Snatch Grip Dead lifts...wide snatch grip and starting position each rep.
    51kg x 8
    51kg x 8
    51kg x 8

    Seated Dumbbell Press
    20lbs x 13
    20lbs x 13
    20lbs x 13

    Cable Pull downs, underhand grip, medium width
    90lbs x 12
    90lbs x 12
    90lbs x 12

    Hammer Curls
    15lbs x 14
    15lbs x 14
    15lbs x 14

    OH Cable Tricep Extensions
    40lbs x 8
    40lbs x 8
    40lbs x 8

    Finisher/Metcon

    Run around the block, 2.5km, 4 or 5 songs long

    Definately getting better at the jump rope, pretty soon I will be able to throw some "swagger" into it

    See what I did there, I am sneaking some Snatch work in, without actually doing them.
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  20. #1520
    Still Pounding! TM79's Avatar
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    Glad to see you back at it CPW. Sessions are looking great. Three days a week, IMO is definitely all you need. Shoot, I only lift twice per week most weeks. As for swagger and jumping rope, I prefer to just not die.
    All-Time PR's and Info:
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    I like the look of the "looks" work Hopefully it brings results, motivation, intensity, education, and a refreshing outlook on your lifting future. I've been through that numerous times, and it's immeasurably valuable to regain the motivation you used to have after dealing w/a period of maintaining, cruising, hanging in there, etc.
    Lifting. Hockey. Headbanging.

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  22. #1522
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Glad to see you back at it CPW. Sessions are looking great. Three days a week, IMO is definitely all you need. Shoot, I only lift twice per week most weeks. As for swagger and jumping rope, I prefer to just not die.
    Thanks Trent

    Its good to be back! Ill catch up with you shortly.

    Originally Posted by StinnerOzz View Post
    I like the look of the "looks" work Hopefully it brings results, motivation, intensity, education, and a refreshing outlook on your lifting future. I've been through that numerous times, and it's immeasurably valuable to regain the motivation you used to have after dealing w/a period of maintaining, cruising, hanging in there, etc.
    Thanks Stinner, TBH I have to say I have never been really happy with how I look, I am sure this will affect my aesthetics quicker than my usual OLY weight lifting + crossfit conditionng. One thing is that it sure is more low back/joint friendly. At some point tho I will probably make a point at running after a Snatch or CnJ pr, this program will probably help as I feel like I am healing up, and maybe will put some muscle on hopefully, it must be because I feel low grade soreness in traps, back, lats, triceps, and hams often.
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  23. #1523
    Registered User Cantplankwell's Avatar
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    Today Earlier

    Warm Up:
    Freestyle Jump rope

    Abbreviated Catalyst warm up

    Some practice power jerks 20kg

    Squats

    20kg x 5
    20kg x 5
    57kg x 8
    57kg x 8
    57kg x 8

    RDLS
    43kg x 8
    43kg x 8
    43kg x 8

    Chins (grey band)
    10
    8
    6

    DIPS (red band)
    8
    8
    8

    Farmers Carrys (plates on straps...suitcase {shopping bag style })
    35kg (a green and a red) each hand, 150'.... 3 reps

    Conditioning: none today

    Thats it

    Squats..easy...will be getting harder tho.
    RDLS are very effective, glutes/hams sore...why did I put these off for so long.
    Chins/Dips, minimal bands here now, soon no bands...no more "band bitch" as my boys call me
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  24. #1524
    Registered User shaneinga's Avatar
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    RDLs are definitely a good exercise. Good to see you adding them in and that you enjoy them.

    Nice workouts in here CPW.
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  25. #1525
    Recovering Weakling RT1957's Avatar
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    Good to see you back again CPW!!!
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

    "Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson

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  26. #1526
    Registered User Cantplankwell's Avatar
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    Today Earlier:

    Minimal warm up:

    Floor Presses, Dumbbells with hammer grip.
    16 x 35lbs
    16 x 35lbs
    16 x 35lbs

    One Arm Dumbbell Rows
    20 x 35lbs
    20 x 35lbs
    20 x 35lbs

    Bulgarian Split Squats
    10 x 15lbs
    10 x 15lbs
    10 x 15lbs

    Barbell Good Mornings (sub for back extensions)
    6 x 75lbs
    6 x 75lbs
    6 x 75lbs

    Calf (holding onto a 25lb dumbbell)
    25
    25
    25

    Notes:

    Slept late ....so Express workout, very little resting, took maybe 30 minutes.

    No time for conditioning this morning

    Added reps to the presses/rows, will have to go to barbell with the floor press now, and landmines with the rows, I dont have any heavier dumbbells.

    Splits squat, getting a little more feel for it, just added a rep or two.

    The good mornings: added weight here as well but dropped reps, this movement requires a longer group of warm up sets.

    Calf work,seems to have more effect if you move quickly and dont "lock out" at the top or bottom.

    Sorry for being a very lazy journal friend, right now time is tight, when I have time its usually later in the evening....I veg on the couch with a good book, or go for a walk/swim with my wife or just talk to my kids. No real desire to pull the laptop out. I will try and do better soon.

    Thanks
    Alan
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  27. #1527
    Registered User shaneinga's Avatar
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    Nice way to get it done on short rest Alan. You still were able to get a good workout in that 30 minutes.

    Have a good weekend.
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  28. #1528
    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    Nice way to get it done on short rest Alan. You still were able to get a good workout in that 30 minutes.

    Have a good weekend.
    I could have skipped it but it would have bugged me all day long, and I would have had to workout 2 x on the weekend.
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  29. #1529
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    Today, much earlier.

    Warm up: 15 minutes freestyle jump rope, Catalyst athletics warm up.

    More Warm up: various muscle snatches, snatch balances, power snatches with 30kg or so just to get the whole body moving

    Snatch grip Dead Lift, from snatch start position:

    53kg x 8
    53kg x 8
    53kg x 8

    Seated Dumbbell Press
    25lbsx 11
    25lbs x 11
    25lbs x 11


    Cable Pull downs, chin up grip
    95lbs x 12
    95lbs x 12
    95lbs x 11

    Straight Bar Curls
    20kg x 12
    20kg x 12
    20kg x 12

    Overhead Cable Extensions
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Finisher
    2.5 KM run, moderate pace

    Notes
    Straight forward stuff.
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  30. #1530
    Registered User shaneinga's Avatar
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    Bunch of solid lifting and a nice run thrown in as well. Nice work Alan.
    IG @ JustShaneinGa
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