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Old 10-16-2008, 11:49 AM   #581
Allen Yeh
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October 16, 2008
*14 hour fast*
BW = 190

1. WU
DROM WU - 10 all movements
DC crew Prehab #5: Circuit with no rest
EQI pushup - 0:60, 0:45
prone T - 7.5 x 10, 7.5 x 10
plate halos - 10 x 10CL/CCL, 10 x 10CL/CCL
OHS - 45 x 7

2. Strength
Burgener WU - 45 x 1
3 pos. clean- ground, hang, high hang - 45 x 2
tall clean - 95 x 3, 145 x 2, 165 x 1
clean + jerk - 165 x (1+2) (ouch)
front squat - bottom up - 165 x 3, 175 x 3, 185 x 3, 200 x 3, 225 x (1+0+1), 195 x 3, 195 x 3, 195 x 3, 195 x 3, 195 x 1
(1 min rest for work sets 1-3, 2 minutes for sets 4+5, back to 1 minute rests on the remaining 5)

RDL - 115 x 10, 135 x 10, 135 x 10, 135 x 10
(rest - 2 minutes)

chin w/ pinkies touching - 1 (OUCH)
strict press - 45 x 2, 95 x 2, 95 x 2, 115 x 2, 115 x 2, 135 x 2, 135 x 2, 135 x 2
2H kb swing - 55# - 30

Notes:
-Tall cleans - these felt great today, 165 was no problem
-c+j's - the jerks hurt my left arm, crap
-10 x 3 front squats - Not nearly as bad as the back squats.
-strict press - Holy crap my overhead strength got so much weaker.
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Old 10-16-2008, 11:51 AM   #582
Allen Yeh
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Default Forearm pain is back

Because of my stupidity last week(heavy jerks + kipping pullups) it seems that my arm is back to hurting again. I'm going to lay off the movements that bother it for at least a week and see where to go from there. Damn.
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Old 10-16-2008, 04:44 PM   #583
Eva Claire Synkowski
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i thought it was elbow? or is this new?
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Old 10-16-2008, 04:51 PM   #584
Allen Yeh
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I messed up my left forearm/elbow area a while ago. I've been avoiding things that hurt it for months now and I guess I grew too overconfident with it.
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Old 10-16-2008, 04:53 PM   #585
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A quick note....my legs right now are wondering why the heck I hate them. Wow....I thought the 10 x 3 front squats weren't so bad after I was done. I'm wrong.
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Old 10-16-2008, 09:05 PM   #586
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So did you do the 10x3 with the same weight across or did you work your way up and down through the 10 sets. Regardless, 30 total reps on fronts quat is brutal.
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Old 10-17-2008, 03:47 AM   #587
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Quote:
Originally Posted by Derek Weaver View Post
So did you do the 10x3 with the same weight across or did you work your way up and down through the 10 sets. Regardless, 30 total reps on fronts quat is brutal.
I did them bottoms up and working up and then down, so the first 6 sets I stated at 165 and hit 225, then for the next 5 sets I did 195 with a minutes rest.
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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 10-20-2008, 04:54 AM   #588
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October 17, 2008
*No fast*

Drove up to my friends wedding, rehearsal, rehearsal dinner and pre-wedding night out. I haven't drank this much total in years. Ouch

October 18, 2008
*no fast*

Friends wedding, reception...etc Still recovering...the reception didn't help.

October 19, 2008
*no fast*

Drove home and went for a nice walk with the kids, by walk I mean chasing after them on their bikes ~30 minutes.
__________________
"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 10-20-2008, 11:49 AM   #589
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October 20, 2008

I feel worse today than I did yesterday! Wow I drank more in the this last weekend than I have in years. Today I'm just barely able to drag my ass around the office. I'm going to skip the gym and hopefully get a good night's sleep tonight.
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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 10-20-2008, 12:13 PM   #590
George Mounce
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Quote:
Originally Posted by Allen Yeh View Post
October 20, 2008

I feel worse today than I did yesterday! Wow I drank more in the this last weekend than I have in years. Today I'm just barely able to drag my ass around the office. I'm going to skip the gym and hopefully get a good night's sleep tonight.
Amazing what booze can do to you!
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