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Old 11-24-2008, 04:15 AM   #641
Allen Yeh
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November 22, 2008
*15 fast*

1. WU
Eric Cressey Warmup Option 2:
SMR using foam roller - IT bands, quads, adductors, hip flexors, thoracic extension, pecs and lats
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

2. Strength
KB push press - 24kg - 6L/R, 6L/R, 6L/R
(1 minute rests)

pushups - BW x 10, Connor+BW x 10, Connor+BW x 10, Connor+BW x 10,
KB rows - 24kg - 8L/R, 8L/R, 8L/R, 8L/R


3. Energy

2H KB swings - 10 minutes -40, 20, 20, 20, 15, 15, 15, 15, 15, 5 = 180 swings total

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 3 - high intensity
-At home workout so limited by equipment on hand
-pushup - Connor sat on my back for 3/4 sets, harder than I thought it'd be, he's probably ~35#?'s
__________________
"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 : 11-24-2008 at 04:15 AM. Reason: edited date
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Old 11-24-2008, 04:18 AM   #642
Allen Yeh
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November 23, 2008
*15 hour fast*

Off day but man not a great day of eating, Chinese for lunch, dinner was good, but post-dinner was ice cream galore + a half box of shrimp. Spent half an hour walking around the park while Connor was playing on the playground and then spent an hour with Hunter kicking the ball around later on. Knee is feeling a bit "spicy" to steal a term I don't remember who to credit.
__________________
"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 11-25-2008, 03:14 AM   #643
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November 24, 2008
*15 fast*
BW = 188.8

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener wu - 45 x 1
OHS - 45 x 5, 95 x 4, 135 x 3, 185 x 1
back squat - high bar - 185 x 2, 225 x 1, 265 x 3, 265 x 3, 265 x 2(stayed in the hole too long, barely got the 2nd rep, hurt my arm a bit straining to get the bar up) (2-3 minutes rest)
snatch balance - 135 x 1+0, 135 x 2(ouch, hurting arm) (1 minute rest)
snatch pulls - w/ straps - 185 x 2, 205 x 2, 205 x 2 (easy) (1 minute rest)
walking db lunge - overhead - 20 x 8L/R, 20 x 8L/R

reverse crunch- 12, 12, 12
prone bridge - 3 point - 0:30L/R, 0:30L/R, 0:30L/R
(superset with no rest)


3. Energy

row @ 5 - 10:00 - 2310m's - slow row

4. Misc.
dead hang - 0:35, 0:36, 0:26, 0:23

Notes:
-Maximum Strength - phase 1 - lower body day 1 - week 4: low intensity
-back squat - no knee pain like on Friday, still a bit bothersome, trying to pay attention to my feet/knees
-snatch balances - I was just showing off here and hurt my arm for it, ADUH
-snatch pulls - 205 just felt easy, on the last set I was tempted to go for it but restrained myself!
-dead hang - I'd like to shoot for 1 minute so I did a total of 2 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 11-25-2008, 04:17 AM   #644
Derek Simonds
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Was there a girl watching? Usually that is when I would get into trouble for showing off. I explained this concept to Jr the other day, it is a lesson I wish I had learned earlier.

I really need to pick up that book. Your workouts cover everything. The OHS at 185 is solid.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 11-25-2008, 04:22 AM   #645
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
Was there a girl watching? Usually that is when I would get into trouble for showing off. I explained this concept to Jr the other day, it is a lesson I wish I had learned earlier.

I really need to pick up that book. Your workouts cover everything. The OHS at 185 is solid.
It was a personal trainer and a client they were training. "Do you compete?" Ha!

I just threw the OHS in there as a warmup for the back squat. I've been trying to throw in things that don't hurt my arm but still apply to the main lifts. I felt pretty wobbly on the 185, partially because I was in the rack (laziness on my part, didn't want to do my warmups on the platform, then have to unrack the bar and throw it in the rack for the squats!).

I'm looking forward to the next phase.
__________________
"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 11-25-2008, 11:05 AM   #646
Kevin Perry
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I admire strong OHS. Did it take you long to work up to that?
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Old 11-25-2008, 11:13 AM   #647
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Quote:
Originally Posted by Kevin Perry View Post
I admire strong OHS. Did it take you long to work up to that?
I haven't been OHS'ing heavy at all lately due to my arm issues. I'll just throw it in there here and there. I hit 205 in September. Then hurt my arm again mid september. D'oh!
__________________
"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 11-25-2008, 01:11 PM   #648
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November 25, 2008
*14.5 hour fast*
BW = 188.8

Early AM
Intuflow ~10 minutes

PM Workout:
1. WU
Eric Cressey Warmup Option 2:
SMR using foam roller - IT bands, quads, adductors, hip flexors, thoracic extension, pecs and lats
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

2. Strength
bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 220 x 3, 220 x 3, 220 x 3
(2.5-3 minutes rest)

neutral grip incline DB press - 55 x 10, 55 x 10
seated cable row - 12 x 10, 12 x 10, 12 x 10
(superset with full rest - 0:45)

prone Y - 7.5 x 12, 7.5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with no rest - 0:30)


3. Energy

Istvan Javorek DB Complex: 30# DB's
db upright row
db snatch
db squat and press
db row
db snatch

3 sets of 3
rest 1 minute
1 set of 6

rest 5 minutes

10 minutes of throwing the 20# MB up and down a basketball court various ways:
2 complete circuits(made a routine in my head) + 1 set of suicides + 1 complete circuit

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 4 - low intensity
-DB Complex - I did these years ago and saw them in the recent Men's Health and decided to throw them in today. The 3 x 3 was rougher at the end while the set of 6 was just not fun form the beginning.
-MB fun - Saw this in some T-mag article months ago and just went at it, did chest passes, overhead, underhand, underhand backwards, side throws as one circuit
__________________
"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 : 11-25-2008 at 01:12 PM. Reason: Added early morning stuff
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Old 11-25-2008, 05:48 PM   #649
Derek Simonds
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Dude you were out of control today. That is a ton of work. Your bench looks good! Oh I have waited 2 years to say that on this site!
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 12-01-2008, 05:57 AM   #650
Allen Yeh
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November 26 - 30, 2008

Not much other than some stretching/mobility here and there throughout the weekend. Not too much on the eating front, lot of junkl during the drive up and the drive back from NY as usual but overall not bad. Looking forward to later today when I get on with phase 2.
__________________
"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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