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Old 07-27-2009, 04:23 AM   #941
Allen Yeh
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July 25, 2009
*IF 14 hours*

July 26, 2009
Kings Dominion!
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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."
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Old 07-29-2009, 04:13 AM   #942
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July 27, 2009
*IF 16 hours*
bw = 178

1. Warmup
500m row - 1:49
ECWU#2
plate halo - 10 x 5CL/CCL

2. Strength
bench press - 45 x 8, 95 x 5, 145 x 3, 150 x 1, 150 x 5, 170 x 5, 195 x 8
(full rest - 3 minutes)

Kroc DB rows - 30 x 10L/R, 55 x 28R, 55 x 28L, 55 x 10L/R
(full rest - 1 minute)

ring dips - 7, 3, 3, 3
chin-ups - chest to bar - 2, 2, 2, 2, 2

Notes:
-Wendler's 5/3/1 program Day 3, week 1
-bench press - Not terrible, not great either
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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 07-29-2009, 07:31 AM   #943
Derek Simonds
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I thought it looked pretty darn good. Especially considering that I did 185 X 6 for my top set earlier in the week. The rest of the training looks really good. Everything going well with the new house?
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Old 07-29-2009, 02:33 PM   #944
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July 28, 2009
no fast, nothing else

July 29, 2009
*16 hour fast*

nothing else
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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 08-04-2009, 12:17 PM   #945
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August 4, 2009
bw = 178

1. Warmup
500m row@5 - 1:56
CA standard WU ~8 minutes
wall slide - 12, 6

2. Strength
Burgener warmup - 45 x 1
power snatch + OHS - 95 x 3, 95 x 3, 95 x 3
snatch balance - 95 x 1, 95 x 3

back squat - 95 x 5, 145 x 3, 155 x 5, 180 x 5, 205 x 11, 145(slow) x 5, 145(slow) x 5
(full rest - 2 to 3 minutes)

front squat - 95 x 3

DB 1-leg RDL - 15 x 10L/R, 15 x 10L/R, 15 x 10L/R
ab wheel - on knees - 12, 12, 12
(superset with no rest)

3. Energy
row@5
warmup-1:00
6 x 0:30 on /1:00 slow
total - 2355m -2:07/500m

TFL/IT band foam roll

Notes:
-Wendler's 5/3/1 program Day 4, week 1
-back squat - Not bad for not squatting in a while
-row - this sucked, my conditioning I think has left me much faster than my strength
-TFL - these have been really sore and right lately, probably from all the driving.
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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 08-05-2009, 06:49 AM   #946
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205 X 11 boy howdy!
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Old 08-05-2009, 07:58 AM   #947
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Quote:
Originally Posted by Derek Simonds View Post
205 X 11 boy howdy!
I dread squat day.
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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 08-06-2009, 03:31 AM   #948
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August 5, 2009

A busy day with the family but did a bunch of stretching and SMR with the stick. I really need to work on my hips and my back squatting form, today my lower back is pretty sore, and I know once it got a bit heavy I wasn't keeping my back flat enough when i was in the bottom position. I am thinking about going a bit slower on my warmup sets and really force good posture at the bottom of my squat, I'm going to re-watch Greg's squat instruction video.

http://www.cathletics.com/wod/index....od&dailyID=871
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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 : 08-06-2009 at 03:35 AM. Reason: added link
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Old 08-07-2009, 07:08 AM   #949
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August 6, 2009
*IF 14.5 hours*
bw = 179

1. Warmup
ECWU #1
plate halos - 10#'s x 10CL/CCL
jump rope - 100 singles, 50L/R, 15 alternating

2. Strength
military press (all reps cleaned from ground)- 45 x 8, 95 x 3, 105 x 5, 115 x 3, 130 x 6, 65 x 10
pullups - chest to bar, set ends if not - 5, 5, 5, 4, 3, 4, 3, 1, 2, 3
(superset with full rest - 1 minute)

dips - bw x 10, +15# x 10, +15# x 6, bw x 10, bw x 6, bw x 8
(superset with pullups after military press - 1 minute rest)

Notes:
-Wendler's 5/3/1 program Day 1, week 2
-military press - I'm happy with 130 for 6 considering my max test when I first started all this 5/3/1 stuff a few months ago was 135 for 3! I'm also 10 pounds lighter than when back in April.
-pullups - I wanted to keep doing sets of 5 but later on I just couldn't get my chest to the bar, I may have to drop down next time to sets of 4 and see if that works better, I'm really trying to get my chest to the bar and slowly descend down rather than dropping down.
-dips - These felt good, I should have just stuck with BW for all the sets but my first set seemed so light.

Evening
45 minute walk with Connor and Laurie. Some SMR stuff on my traps which have some trigger points that have been bothering me since squat day. I'm also really really sore still from the squats, that's what I get for taking such a long layoff from squatting heavy, ugh.
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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 08-09-2009, 11:04 AM   #950
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August 8, 2009
Recovery session while watching a movie with Connor
foam roller - 25 minutes total body
stretch hip flexors - 2 x 1 minL/R
arch rolls - 2 x 0:30L/R
lacross ball - calves, glutes, upper back
stretch lats - 2 x 0:45
stretch traps - 2 x 0:30L/R
stretch levator scapula - 2 x 0:30L/R
the stick - neck, calves
__________________
"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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