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Old 04-24-2007, 05:42 AM   #91
Allen Yeh
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April 24, 2007

Foam Rolling - 30 minutes during Heroes (best show on TV!).

Haven't worked out since the 19th, was on travel all weekend. This week I will start the running program that James so kindly wrote up for me. 3x a week.
http://www.performancemenu.com/forum...read.php?t=866

In terms of what else I will be doing, I like this template:
http://www.t-nation.com/readTopic.do...75469&pageNo=0

And was thinking I'd integrate that with what Peter recommended above with the OHS, perhaps that is putting too much on my plate at once? I guess I'll see how I feel after a week or 2 and cut back if doing too much.


My Modifications of workout 1 Strength Based:
Warmup - OHS (since this isn't overly leg intensive I put it here but perhaps throw in the end after the front squats? hm?)
A1. Front Squat 5x5
A2. 2-point DB Row 5x5
(Rest 90 seconds between sets, alternating exercises)

B1. 1 legged Romanian DL 3-4 sets x 8-10 reps
B2. Neutral Grip Incline DB Press 3-4 sets x 8-10 reps

C1. Triceps 3 sets x 8-10 reps
C2. Biceps 3 sets x 8-10 reps
C3. Core Movement 3 sets x 15 reps

D. James Evan's Running Program or rest, depending on how much running has already been done.


My Modifications of workout 2 metabolic based :
Sets/reps week 1 - 4 x 10, week 2 - 3 x 10, week 3 - 5 x 10, week 4 - 3 x 10

Warmup - OHS
A1. Sumo deadlifts
A2. pull-ups
A3. DB overhead press
A4. Overhead MB Lunge

***Perform in a circuit fashion. Do all 4 exercises back-to-back, then rest 90 seconds. Repeat for allotted number of sets.

B1. Rotator Cuff (External Rotation) 3x10
B2. Core Movement (Roll-Outs) 3x10

C. 15-20 Minutes LIGHT Aerobic Activity
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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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Old 04-24-2007, 09:01 AM   #92
Rick Deckart
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If you want to combine that with the OHS schedule I gave above I would probably do three lighter worksets in the first session, say for a start 45kg x 5 reps x 3 sets, and do session two with heavier OHS, say ~60kg x 5 reps x 3 sets . If three sets in the second session is too much either drop down to one set of five or three sets of three reps. And I would probably drop the swings/pullups inbetween too... Increase the weights in both sessions so that session one stays around 70--75% of session two.
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Old 04-25-2007, 04:59 AM   #93
Allen Yeh
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Thanks for the suggestions Peter.
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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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Old 04-25-2007, 05:16 AM   #94
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April 24, 2007
Core Performance Movement Prep
Burgener Warmup - 45 x 1
OHS - 45 x 5, 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5

Front squat from the bottom - 135 x 2, 185 x 1, 185 x 5, 185 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
2 point DB row - 15 x 5, 25 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5

1 leg Straight leg DL - 25 x 10, 25 x 8, 25 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 65 x 10, 65 x 10, 65 x 10

Rope Pressdown - 100 x 8, 100 x 8, 100 x 8
(superset with no rest)
Cable curl - 70 x 10, 70 x 10, 70 x 10
(superset with no rest)
Reverse Crunch on Incline - 15, 15, 15
(120 seconds rest at end of tri-set)

Run #1 - Supposed to be 15 minutes straight but my reselts weren't up to par.

6:00 Run, 1:00 walk, 1:21 run, 1:00 walk, 1:39 Run, 1:00 Walk, 1:00 Run, 1:00 walk, 1:00 Run, 1:00 walk, 1:22 run

Total time - 19:22 - 12:22 run, 7:00 walk total distance ~1.66 miles

Notes:
-OHS - Started out a little lighter than Peter suggested but it felt fine, maybe I'll go to 3 sets of 3 rather than 3 sets of 5.
-FS from the bottom - I recall reading DJ liked doing his FS's from the bottom position so that's what I did. I dropped the weight down to 175 because my right knee started to sway in on the 2nd set.
-1 Leg SLDL - Hard, it took me a bit to get used to doing it but by the 3rd set I think I nailed the form down.
-Incline press - Either using a neutral grip is a lot harder than a regula grip or I got a lot weaker in the past 2 months.
-Rope Pressdown - Haven't done these in a looooong time, it was harder than I remember
-Run - What was supposed to just be a slow jog outside turned into an interval session because at 6:00 I just sucked, I thought I was going at a pretty slow pace but I just couldn't keep my feet moving. I'm going to try this again today because I am pretty dissapointed in my freaking self!
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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

Last edited by Allen Yeh : 04-25-2007 at 07:20 AM. Reason: Changed RDL to SLDL
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Old 05-01-2007, 05:09 AM   #95
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Default Slacking again! UGH

Nothing productive below, more of a whine/bitch:

These past 2 weeks have been rough with working out, if I don't make it to the gym because of work I have it seems to feel like no time at home.

My wife's condition seems to be getting worse, having a migraine seems to be her permanent condition now. Time spent at home is either watching/helping one or all of the kids or it's time spent cleaning or sleeping. I know that when there are tons of stressors going on I need to take a break so I don't go crazy, but on the other hand I feel like I'm going crazy because I feel like I need to get in the gym to get the rust out and have some time to myself.

I know it's hard on my wife since she is the one that is sick and in pain but I feel like I'm going crazy somedays.
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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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Old 05-01-2007, 05:17 AM   #96
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You have my sympathy and just a word of advice from somebody who knows these kind of obstacles all to well: Relax, there are more important things than working out and remember that some of the greatest long distance runners take a full month off from all training every year. You are still young and have all the time in the world. Things will get better and sometimes one has to stick to the little things like 10 pushups/pullups etc every morning etc. which will help to cope with it.
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Old 05-01-2007, 08:14 AM   #97
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Peter,

Thanks.
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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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Old 05-01-2007, 12:19 PM   #98
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May 1, 2007
Row @ 6 - 500m 2:02
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 6 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
walking quad same - 3 L/R

scap pushup - 15
wall slide - 10

OHS - 45 x 5, 45 x 5, 95 x 4, 120 x 3, 120 x 3, 120 x 3
sotts press - 45 x 5

Metcon EDT style - 6 rounds - 45 seconds rest after each round
pullup - neutral grip - 5, 5, 5, 5, 5, 5
single leg squat to bench - L/R - 5, 5, 5, 5, 5, 5
standing db overhead press - 40 x 5, 5, 5, 5, 5, 5
snatch grip deadlift - 95 x 5, 5, 5, 5, 5, 5

external db rotation - 10 x 10, 12.5 x 10, 12.5 x 10
Half Kneeling Chops - 50 x 10, 30 x 10

Run outside - run/walk - 2:36/1:00, 1:00/1:24, 1:00/1:00, 1:00/1:00, 0:30/1:00, 0:30/2:00, 0:45/0:45, 0:43

Total time: 16:14

Notes:
-It was great to get a workout in, no distractions just me and the gym.
-New CP exercises - For something a little different, some felt great/odd
-OHS - 120 didn't feel too great but was doable
-EDT circuit- This felt pretty good, was aiming for a total of 40 reps, but the pullups in the 6th round were broken.
-Half Kneeling Chops - 50 was too heavy, 30 was just right.
-Run - This was rough, it was supposed to be a 15-20 minute easy run but I got a stitch after the first run and I kept it low to try to get the stitch to go away.
__________________
"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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Old 05-02-2007, 11:36 AM   #99
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May 2, 2007
Core Performance Movement Prep:
Hip abduction quadruped - 6 L/R
YTWL on bench - 5 x 8 for all 4 movements
quadruped posterior rocking - 8
Adduction sidelying - 8 L/R
Reach Roll - 8
X band walk - 8 L/R

Core Performance Movement Prep:
Hip crossover - knees bent - 6 L/R
Glute bridge - 10 L/R
Rotational fallout - 6 L/R
knee hug - 6 L/R
backward lunge - 6 L/R
knee hug lunge elbow to instep - 3 L/R
leg cradle - 6 L/R
inverted hamstring - 6 L/R
lateral squat - 6 L/R

Walked over to the track and did the following:
25m sprints - 4 sprints with 1 minute rests
400m sprints - 1:29 w/ 2x rest, 1:32 w/ 3x rest, 1:37

VMO band extension - 12 L/R, 12 L/R
behind the neck band pulldowns - 8, 12

Notes:
-New CP exercises - For something a little different, some felt great/odd, really taxing my balance at times.
-25m's - These felt fine.
-400m's - These felt crappy! 1:29 I think is a PR for me but even with a rest ratio of 2-3x my time still creeped up.

-Running - I really want to get started on the program James wrote up for me but I keep getting so discouraged whenever I go out and am unable to complete 15 minutes straight. I feel like I'm just unable to govern my pace when I'm running on the road, I'm possibly going to invest into a pedometer or something to kind of give me a gneral idea of how fast I am going.
__________________
"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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Old 05-02-2007, 11:42 AM   #100
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With respect to running I can only say: Stay slow and wait for the 'second wind', try to feel your rhythm and after 5--10 minutes things will get dramatically easier. Don't start so fast that your into the lactate threshold zone. If it is necessary start with a baby tempo and don't worry after 3--4 weeks things will get much better.
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