Thread: Allen's Journal
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Old 11-18-2008, 04:44 AM   #630
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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November 17, 2008
*no fast*
BW = 188

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
Not feeling great today, very nauseous.
Burgener WU - 45 x 1
back squat - high bar - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 265 x 3, 265 x 3, 245 x 3, 225 x 3, 185 x 3, 185 x 3, 135 x 3, 135 x 3, (nauseous and lightheaded)
(2-3 minutes rest)

snatch pulls - 185 x 1 (lightheaded)


3. Cardio

none - felt like crap

Notes:
-Maximum Strength - phase 1 - lower body day 1 - week 3 - high intensity
-What a crappy ass day, I felt slightly nauseous going to the gym and thought I could work through it, yeah right. Not sure WTF was up with me.
-Back squat - each set I just felt worse and worse, I dropped the weight waaaay down and worked on keeping an upright torso
-snatch pulls - Thought I was going to pass out after 1 rep, and DONE
__________________
"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."
-Kelly Starrett
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