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Old 11-11-2009, 10:58 AM   #1071
Allen Yeh
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November 10, 2009
bw = 188

1. Warmup
Defranco Simple Six and Agile eight - 7min/9min respectively

2. Strength
deadlift - 45 x 8, 95 x 5, 185 x 3, 235 x 1, lynx grips - 235 x 5, 255 x 5, 285 x 12
levator scapula stretch - 0:20L/R, 0:20L/R
wall slide - 8, 8
(superset with no rest - 3 minutes)

military press - 45 x 5, 75 x 3, 90 x 5, 100 x 5, 115 x 10
barbell hip thrust - 95 x 5, 95 x 5, 95 x 5, 115 x 5
(superset with full rest - 1 minute)

pullups - chest to bar - 10, 3, 4
pushups - chest to floor slow - 20, 12
landmine - 40 x 6L/R, 40 x 4L/R
(superset with full rest - 0:45)

Notes:
-5/3/1 week 1 - reduced loads back a couple of months
-DL - this felt ok
-military press - not bad
-barbell hip thrust - pretty hard
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Old 11-11-2009, 11:06 AM   #1072
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November 11, 2009
bw = 188

1. Warmup
Defranco Simple Six and Agile eight - 5:30min/8:45min respectively

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

oly back squat- 95 x 8, 145 x 5, 165 x 5, 185 x 8
wall ankle mobility - 8, 8
(superset with no rest - 3 minutes)

bench press - 45 x 8, 95 x 5, 145 x 5, 165 x 5, 185 x 7
db back extension - 15 x 12, 15 x 8, 15 x 8
(superset with full rest - 1 minute)

Kroc DB row - 30 x 12L/R, 80 x 21L, 80 x 17R
lateral DB raise - 25 x 10, 25 x 8, 25 x 5
(superset with full rest - 0:45)

seated leg curl - 95 x 12, 95 x 8, 95 x 8
barbell rollout - 95 x 8, 95 x 6, 95 x 8

Notes:

Notes:
-5/3/1 week 1 - reduced loads back a couple of months
-bs - this felt awful, butt winked a few times, quit while I was ahead
-bench press - 185 for 7??? UGH
-Kroc Rows - 80 for 21 on the left and 17 on the right? sweet!
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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.
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Old 11-13-2009, 03:41 AM   #1073
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November 12, 2009

My back muscles are wrecked from the DL's, pullups and kroc rows, Laurie spent like 5 minutes just digging The Stick into my traps and back. Very painful.

~15 minutes of using the The STick on my back, quads, IT band, hamstrings, glutes, hips, adductors
~5 minutes foam roller on thoracic area
Lacrosse ball - feet

With some birthday money Laurie bought an Inversion Table, I spent about 2 hours putting it together, tried it twice, not really sure what it's supposed to be doing for me?
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Old 11-17-2009, 04:01 AM   #1074
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November 13, 2009

1. warmup
pushups - 21, 16, 13, 9, 10
(rest 1 minute)

ECWU #1

dot drill - 58.7, 59.3
band dislocate - 5, 5
inversion table situps - 10, 10
(superset with no rest)

2. Energy
300m shuttle run - 4 rounds, every 2:30 - 1:24, 1:31, 1:40, 1:40

1/4 Tabata calf raises

Notes:
-Tentatively followed the Afghan pre-deployment guide put out by Rob over at militaryathlete.com
-shuttle run was 12 lenghts of 25m's - those last 2 rounds felt slooooow
-Tabata calf raise - this was rougher than I thought it'd be.
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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 11-17-2009, 04:10 AM   #1075
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November 16, 2009

1. Warmup
ECWU #2
dot drill - 55.8, 52.0
pushups - 23, 20

2. Energy
580m run - 2:33, 2:37, 2:45 (aiming for a 2:43 pace)
(rest 1 minute)

kb swings - 24kg KB - 2H x 20, 1H x 25L/R
pushups - 15

Leg Matrix Finisher
24 bw squats
12 lunges per leg
12 jump lunges per leg
24 jump squats
time - 3:08

Notes:
-580m's just happened to be one loop around the street next to mine, so I stuck with it
-Leg matrix - I had done this 2+ years ago and didn't remember it being so freaking hard. You are supposed to do it all over again after resting double the amount it took you to complete, my legs were cramping up just standing there so doing this again was not in my future!
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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 11-18-2009, 05:47 AM   #1076
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No way I could have pulled that off in 3 minutes. That was seriously ridiculous. Your runs are still looking good. Tomorrow is my first run day after irritating my ankle in the 5K race. I also am going in for an ultrasound at 8 AM so no food or drink after 12 tonight.

My brother in law sent me an article on Brock Lesnar and said maybe him and I have the same thing MMA Flu.
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Old 11-18-2009, 12:48 PM   #1077
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It was so much rougher than it looked like on paper. Hard. In his blog post about them Alwyn Cosgrove says something about once you can do it under 90 seconds...you do it back to back. under 90 seconds???

How is the intestinal stuff?
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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 11-19-2009, 05:59 AM   #1078
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November 18, 2009
bw = 188

1. Warmup
ECWU #1

2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 235 x 3, 265 x 3 , 300 x 11
wall hip flexor mobilization - 6L/R, 6L/R, 6L/R, 6L/R
(superset with no rest - 3 minutes)

military press - 45 x 5, 65 x 3, 85 x 5, 100 x 3, 110 x 12
barbell hip thrust - 135 x 5, 135 x 5, 135 x 5, 155 x 5
(superset with full rest - 1 minute)

pullups - chest to bar - 6, 3, 3, 3, 3
pushups - chest to floor slow - 12

Notes:
-5/3/1 week 2 - quick and dirty hit the basics and got out, had driven 7.5 hour prior to this
-DL - The last time I had 300 for a all-out set I got 10 and this time I got 11, I'll take it!
-Wall hip flexor mobilization - Decided to try this out and I liked it, I really felt it tugging at my hip flexor as you tighten your glute when you lean in towards the wall
-military press - Last week I had a higher load...oops
-barbell hip thrust - 155 for 5 was much easier than 95 last week
-pullups - One of my lifts had to suck and it was pullups, last week my first set I got 10 today 6 felt hard, eh oh well
__________________
"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 : 11-19-2009 at 06:06 AM. Reason: 18th not 17th
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Old 11-19-2009, 10:04 AM   #1079
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Is that deadlift a rep PR?

I like that wall hip flexor mobilization as well. To be honest, there is very little that comes from the Cressey Performance guys that I don't like.

I see you're still using his warm ups even after his Maximum Strength program. I did this as much as I could when I was in Europe. It's a life saver.
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Old 11-19-2009, 10:30 AM   #1080
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It's a rep PR for 300 for sure. Not sure how it matches up with my all time DL rep pr in terms of using that formula Wendler has.

I like Cressey's warmups, they are arranged pretty logically and hits upper and lower body. I liked the DeFranco stuff but for a total body warmup those 2 drills just take way too long.
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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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