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Old 09-25-2008, 06:23 PM   #541
Eva Claire Synkowski
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Quote:
Originally Posted by Allen Yeh View Post
September 24, 2008

My back is in a world of hurt today, waaay worse than yesterday. Maybe later I'll try to do some band good mornings or broomstick good mornings.
is it from the deads?
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Old 09-25-2008, 06:43 PM   #542
George Mounce
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Quote:
Originally Posted by Eva Claire Synkowski View Post
is it from the deads?
My guess it is. I can't stand the 4 days after PR 1RM deadlifts, my body is in a state of shock.
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Old 09-26-2008, 05:12 AM   #543
Allen Yeh
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It was from the deads, It's still pretty bad this morning but yesterday it was worse, I was waking up everytime I moved in bed because of my back. Today I'm going to try to get a good low intensity session going to get the blood flowing.
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Old 09-26-2008, 07:00 AM   #544
Derek Simonds
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As Gant said and I paraphrase, when someone tells you they are trashed from a DL workout you just look at them and nod knowing that they know what lifting is all about.

Sucks to be sore!
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Old 09-27-2008, 07:49 AM   #545
Allen Yeh
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September 26, 2008
*18 hour fast*

Misc. stuff all mixed together
foam roller ~10 minutes
bear crawl ~10m
cross body KB DL - 24kg x 10L/R, 10L/R
stick dislocates - 7, 7, 7
good morning w/ red iron woody band - 20, 20
25 burpees - 1:17
glute bridge - 15
bird dogs - 15L/R
scap pushup - 15
OHS - stick x 12
kb swing - 2H x 24kg x 50
adductor - sidelying - 10L/R
abductor - quadruped - 10L/R
ab wheel rollout - 12
band dislocates - 4
band press -10

Notes:
-At home workout, nothing structured just whatever struck my mind at the time.
-Left arm- felt a bit strained, I guess I pushed it too hard the other day.
__________________
"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 09-29-2008, 05:34 AM   #546
Allen Yeh
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September 27, 2008
*no fast*

Recovering from my friends bachelor party and then a day in the mud at the Rennaisaince Festival with the family. Turkey legs are paloe right? It's just a shame all the other stuff I had wasn't! heh
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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 09-29-2008, 07:18 AM   #547
Derek Simonds
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I haven't been to a Renaissance fair in a long time. I do remember the turkey legs. Did the kids enjoy it?
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Old 09-29-2008, 07:32 AM   #548
Allen Yeh
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Every year! It's a family tradition, they have it in Maryland every year from August to October and we make it out there for a weekend of fun. This weekend it had rained all Friday and Saturday so Sunday was really muddy, the kids loved that of course.
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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 09-29-2008, 08:18 PM   #549
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oh man turkey legs, yes.
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Old 09-30-2008, 05:23 AM   #550
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September 29, 2008
*16 hour fast*
BW = 188-190

1. Gymnastic WU
chest ups - dead hang - 3, 3, 3, 3, 3 (slight tightness in my left arm)
handstand hold - 0:48 (3-5 seconds freestanding), 0:38 (10 seconds!! free!!!)

2. Mobility/Movement Prep warmup
drom WU - 10 for all movements

3. Strength
Burgener WU - 45 x 1
3 position clean - 45 x 2(L2H), 95 x 1(L2H), 95 x 1(H2L), 105 x 1(H2L)

power clean - tried a different start position, base of toes - 135 x 3, 155 x 3, 175 x 2, 175 x 3 I felt like the bar was just too far out in front of me so I readjusted my start position for the next sets
power clean - bar over the 2nd eyelet of Oly shoes, slow 1st pull - 185 x 3 (EASY), 195 x 1 (wide)
(2-3 minute rest between each work set)

halting DL - 195 x 3, 195 x 4
(1 minute rest between each work set)

clean pulls - 195 x 3, 225 x 2, 225 x 3
(1 minute rest between each work set)

4. KB Stuff
OALC - 35# kb - 8 minutes total - switching hands every minute - 10L/R, 12L/R, 11L/R, 12L, 11R

Notes:
-A good day overall, back was still feeling it from the deads last week(6 days later??)
-handstand hold - I was psyched to be able to be away from the wall for 10 seconds!
-power cleans - Back oin track this week, I'm switching to 5 x 3 for a bit. Like I noted above, I have been toying with a different start position with the bar right over the base of my toes and I've decided to scrap it, it just doesn't work well for me. I felt as if the bar was just swinging out in front. I pulled the start position in a little bit so that the bar is right above the 2nd eyelet of my shoes and I felt a HUGE difference. I really slowed down my 1st pull and the 185 felt EASY, so I just tried 195 to see if I could but caught it wide and decided to stop while I was ahead.
-Halting DL and clean pull - Felt good but back felt tired so I just did a few
-OALC - These felt pretty good.


Later in the evening
Foam roller ~45 minutes during Heroes
__________________
"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 : 09-30-2008 at 06:27 PM. Reason: added SMR info
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