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Old 10-21-2009, 04:21 PM   #1051
Allen Yeh
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October 21, 2009
bw = 184

1. Warmup
Defranco's Agile 8 - 10 minutes
Defranco's Simple Six 6 minutes

2. Strength
bridge press - 45 x 8, 95 x 5, 145 x 5, 175 x 5, 195 x 7
underhand barbell row - 95 x 8, 145 x 5, 175 x 5, 195 x 6
(superset with full rest - 1:30)

military press - 95 x 5, 115 x 5, 115 x 5
Kroc db row - 25 x 10L/R, 70 x 23R, 70 x 23L
(superset with full rest - 1:30)

landmine - 45 x 10L/R, 95 x 6L/R, 95 x 6L/R

3. Energy
20 minute walk


Notes:
-Upper body day, loosely 5/3/1 with week of 5's as template
-bridge press - made some adjustments today and liked it a bit better
-underhand row - did these rows Pendlay style with a deload at the bottom of each rep
-MP - I was psyched because I thought I got a PR with 135 for 7...then realized I had forgotten to add more weight!
-Kroc Row - This was a ball breaker, I thought I was doing these right before but I was shocked when I got 23 reps.
-landmine- great exercises, a keeper for sure
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Old 10-21-2009, 05:30 PM   #1052
Derek Simonds
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I can't stand the suspense. What did you do differently with the bridge press and what is a landmine?
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Old 10-21-2009, 07:43 PM   #1053
Derek Weaver
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Landmine http://www.youtube.com/watch?v=bRvJ03yolXY
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Old 10-22-2009, 06:09 AM   #1054
Allen Yeh
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I did my landmines that look more like in the pictures from this article than from the video:

http://www.tmuscle.com/free_online_a...oney_exercises
Quote:
Landmine

The landmine is a total-body conditioning, core stability, anti-rotation exercise that will lead to abdominal, oblique, and upper glute hypertrophy. The trick is to pivot the feet, avoid twisting at the spine, and focus on rotating at the hips. The landmine will lead to increased rotary strength and power, which is extremely important for your mission.

You will use the transferred benefits of this exercise to disarm, punch, strike, and take down your attackers.
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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 10-22-2009, 06:11 AM   #1055
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
I can't stand the suspense. What did you do differently with the bridge press and what is a landmine?
I bascially took a wider grip and made sure my scap was tight, with the bar across my abdomen, then I would push with my legs to raise my abdomen with the bar across my abdomen, make sure I was tight and start pressing. It has a slightly more ROM than the regular floor press but it wasn't a huge difference I didn't think.
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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 10-26-2009, 04:30 AM   #1056
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October 23, 2009

1. Warmup
Defranco Simple six - 7:30
Defranco Agile 8 - 9:40
dot drill - 74 seconds, 60 seconds

2. Strength
sandbag DL w/ 24kg KB on top - 110#+24kg ~= 163#'s 5, 5, 5, 1
(rest 1 minute)

sandbag lunge - right shoulder x 5L/R, left shoulder x 5L/R, overhead x 3L/R
(rest 1 minute)

glue bridge w/ sandbag - 10, 10
single leg hip thrust - 10, 10
band adduction seated - red Iron woody band - 15, 15
band resisted ab wheel rollout - 6 (super awkward)

Notes:
-Lower body day
-sandbag DL's - very weird trying to do the sandbag DL's with the KB on top, need to find a way to add more load, really want plates and a barbell....sigh
-sandbag lunges - now these were pretty heavy, the OH ones I jsut felt all over the place
-glue bridge - 110#'s load, not bad since I started with only 30#'s like 2 weeks ago?
-band resisted ab wheel rolloout - maybe it's because I tried to use one band to do this and it was too short? but this movement felt super awkward.
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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 10-26-2009, 04:30 AM   #1057
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October 24 and 25, 2009

Not much of anything other than errands and eating stuff I shouldn't.
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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 10-29-2009, 06:03 AM   #1058
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October 27, 2009

1. Warmup
foam roller - thoracic, adductors, IT band, lats
lacrosse ball - feet, chest
CA WU
dot drill - 59 seconds! I went from average to good, woohoo!
x-band walk - 10L/R
band dislocates - 8, 8
band press - 10
levator scapula stretch - 0:20L/R

2. Energy
KB snatch+windmill ladder - 24kg - 1 to 3 with right, 1 to 3 with left
kb snatch "boost" - 24kg - 15 secondsL/R 30 seconds off x 4, 30 seconds L/R 50 seconds off x 1
band dislocates - 4
kb snatch - 2L

kb swing - 10, 9
goblet squat - 10, 9
(superset with no rest, total time 1:37)

Javorek DB Complex #2 - 15# DB's
db curl x 6
db upright row x 6
db snatch x 6
db thruster x 6
db press x 6
db row x 6
db squat upright row x 6
db RDL x 10

Notes:
-Not a well thought out day, I wanted to basically mess around with the KB and once my left shoulder started to not like the snatches I got somewhat discouraged
-Dot drill - I need to keep this in here, I dropped a second even after I added an extra repetion on drill 1
-warmup - I did all this warmup because this is what I did the day I did the KB snatches with no shoulder problems and I was hoping that was what did it.
-snatch+windmill - Part of the Power+stability videos that Jason C. Brown had recently
-snatch boost - stole this from the DJ article, the sets of 15/30 felt decent but once I started teh set of 30 seconds my left shoulder did not feel fine, even trying some more band dislocates it still didn't feel good so I stopped
- Javorek DB complex - did this after feeling somewhat aimless, 15#'s is way too light and only did the complex once since I felt like I wasn't even breaking a sweat with this, I need to buy more stuff for my home gym!
__________________
"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 10-29-2009, 06:04 AM   #1059
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October 28, 2009
15 minute walk

30 minute ruck - 80# ruck

Notes:
-No sneakers next time.
__________________
"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 10-30-2009, 08:11 AM   #1060
Allen Yeh
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October 29, 2009
IF = 16 hours

Ankle is still pretty swollen from the comibination of fire ants and being crashed into by Connor on his power wheels. Supposed to run today, limited ankle ROM negated any thoughts of that! The ants bit up the front and sides of my ankle while connor bashed into the achilles tendon!

Lots of rolling with the stick, quads, it band, hip flexors, adductors, lower back,
the TFL, sartorius and insertion of my rectis femoris is really really sore. which I guess is form the rucking?
__________________
"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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