October 13, 2008
*16 hour fast*
BW = 190
(on the drive over to the gym I started feeling really sick to my stomach, not good)
500m row - 2:11
(feeling super nauseous, almost threw up right there after writing the row into my log, so rather than just sit on a bench I went for a walk)
walk outside - 14:30
1-inch bird dog - 0:10 x 5L/R
DROM WU - 10 all movements
Burgener WU - 45 x 1
3 pos. snatch - high hang, below knee, ground - 45 x 2, 75 x 1, 95 x 1
back squat - high bar - 45 x 3, 95 x 3, 135 x 3, 185 x 3, 225 x 3, 245 x 3, 275 x 3, 290 x 2 (last rep I shifted forward and lost it), 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(1 min rest for work sets 1-3, 2 minutes for sets 4+5, back to 1 minute rests on the remaining 5)
rack push jerk + press outs - 95 x 3, 95 x 3 + 8, 95 x 3 + 8, 95 x 3 + 8, 95 x 3 + 8
(rest - 1 minute)
fat grip pullups - 6, 4, 5 (TIRED)
GHD situp - 12, 12, 12
KB chop - 35# kb - 10L/R, 10L/R, 5L/R
(superset with full rest - 1 min)
-Weird nausea as I was driving to the gym, I was only seconds away from throwing up after the row, I decided to take a walk and afterwards felt MUCH better.
-3 pos. snatch - felt good today, focused pulling under quickly
-10 x 3 back squats - Holy, I warmed up and then worked up to a heavy triple for the first 5 sets and then did 245 for the last 5 with less than a minutes rest between. My legs are HURTING today, I actually woke up a few times last night due to the amount of discomfort in my legs. Next week I might not go up to 290 since I felt like I was struggling to keep an upright torso at that weight.
-rack push jerk - kept the weight light and rest short just to work the movement, concentrating on keeping my scapula retracted in the rack position. Didn't experience any pain the elbows/shoulder today.
-pullups - I was just TIRED by the time I got to this circuit, I felt like everything was just slow
foam rolling and triggerpoint stuff with stick ~60 minutes
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
Last edited by Allen Yeh; 10-15-2008 at 04:07 AM.
Reason: Added SMR stuff