Thread: Allen's Journal
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Old 02-25-2013, 05:51 AM   #1570
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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23FEB2013
BW = 187
ECWU - 9:00
sumo dl - 25 x 10, bar x 10, bar x 10
seated leg curl - 70 x 15, 90 x 10, 90 x 12

squat - 135 x 3 + 175 x 3 + 205 x 3 + 235 x 3 + 265 x 1
leg press - 200 x 3 + 290 x 3 + 380 x 3 + 460 x 3 + 560 x 3
seated leg curls -70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 1
SLDL - 135 x 8, 185 x 8
seated calf raise - 45 x 25, 45 x 20, 45 x 20
tib raise - 25 x 12, 25 x 12, 35 x 12
wall push dead bug - 17, 15, 15
hollow rocks - 10, 10, 8

Notes:
-Shockwave week 1 - leg day
-squats - 265 my first rep knees caved in and not explosive
-leg press - pretty easy started too conservatively
-Calf stuff - took it easy here since I still have to run didn't want to oblierate my calves
-lat pain rib pain - worse today, hurts to breath deeply or do anything really not sure WTF is going on here

24FEB2013
Speed day
0.45 mile/2:00 rest - 3:17, 3:13, 3:09, 3:13 - shooting for 3:13/0.45 mile
strides with 1:00 rest x 8
cooldown - 5:00
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"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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