November 17, 2008
BW = 188
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
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)
none - felt like crap
-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."