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Old 07-31-2010, 08:59 AM   #1361
Allen Yeh
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July 30, 2010

walk to gym 15 minutes

1. WU
CA Standarda WU

2. Strength
DL - 45 x 8, 135 x 5 185 x 3, 210 x 1, 210 x 5, 240 x 5, 275 x 5
GM - 45 x 20, 95 x 10, 95 x 10, 95 x 10
Pallof press 0:05 holc at top- 125 x 10L/R, 125 x 12L/R, 125 x 12L/R

3. energy
2 rounds:
10 squats
10 lunges
10 jump squats

walk to lodging 15 minutes

Notes:
-5/3/1 week 1 DL day
-Took it easy on the DL today, back still tight from the TSC, worked out with one of my classmates, took him through rack pulls and the basics didn't want to make him so sore he didn't want to workout again.
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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 08-01-2010, 02:19 PM   #1362
Allen Yeh
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August 1, 2010
IF = 14 hours

AM

40 minute walk


PM
15 minute walk to gym

1. Warmup
ECWU#2 - no lacrosse ball

2. Strength
chinups - max in 3 minutes - 13,4,3,3,2,3 - total 28

Bench press - 45 x 8, 65 x 5, 95 x 3, 130 x 5, 150 x 5, 170 x 15
Kroc rows - 25 x 12L/R, 90 x 20R, 90 x 23L

face pull - 30 x 12, 30 x 12
rope pressdown - 42.5 x 15, 42.5 x 15
db curl - different grip - 20 x 10, 20 x 9
(superset with no rest)

swiss ball tuck in - 12, 12, 12
neck bridge - 12front/back

15 minute walk back to lodging

Notes:
-5/3/1 Week 1 bench day
-Bench - 170 x 15, felt great today
-chinups - 28...boo
-Neck - Check
-Abs - swiss ball knee tuck - tougher than it looks
__________________
"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 : 08-01-2010 at 02:55 PM.
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Old 08-01-2010, 04:15 PM   #1363
Kevin Perry
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Sweet job on the kroc rows and the bench
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Old 08-02-2010, 03:36 PM   #1364
Allen Yeh
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Thanks, my back is torn up today!

August 2, 2010
bw = 188
if = 15.5

15 mintue walk to gym

1. Energy
Tabata - 2 rounds each exercise
squats
tempo pushups
jump rope
ankle grab situp
step ups

lat stretch - 0:20L/R, 0:20L/R
chest stretch - 0:30L/R

Treadmill - warmup@15% - 2 minutes@2MPH
HRI - 6 x 0:10 sprint@15% rest until BPM is sub 140

Treadmill intervals - 1 minute on/off - 2%@8.6MPH, 2%@8.5MPH, 1%@8.1MPH, 1%@8.1MPH - off@6.0MPH

cooldown - 3 minutes

15 minute walk back to lodging

Notes:
-HRI - the treadmill reset itself as I hit the back of it on one of 6th rest period, so I opted to do some regular intervals instead
-intervals - harder than it should have been? Man that was pretty sad.....
__________________
"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 : 08-03-2010 at 05:30 AM. Reason: ugh
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Old 08-03-2010, 10:34 AM   #1365
Derek Simonds
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Quote:
Originally Posted by Kevin Perry View Post
Sweet job on the kroc rows and the bench
Damn Skippy what Kevin said!
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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 08-03-2010, 06:46 PM   #1366
Allen Yeh
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August 3, 2010

4.5 mile walk - 1hour 15 minutes

Notes:
-Rest day
__________________
"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 08-04-2010, 07:31 AM   #1367
Derek Simonds
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I got caught up on your log, your training is looking great.
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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 08-05-2010, 05:38 AM   #1368
Allen Yeh
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August 4, 2010

15 minute walk to gym

1. Warmup
CA Standard WU
chin hang - 0:15, 0:15, 0:15
wall slides- 10

2. Strength
BS - barefoot - 45 x 8, 95 x 8, 145 x 3, 165 x 1, 165 x 5, 190 x 5, 215 x 10
hurdle over/under - 1L/R, 2L/R, 3L/R
romanian DL - 135 x 6, 135 x 6, 135 x 6

1/4 tabata calf raise - 1, 1
core rotations - 0:10, 0:10, 0:10

3. Energry
3 rounds:
10 squats
10 lunges
10 jumping lunges
5 jump squats
10 ankle grab situps

time: 5 minutes

treadmill intervals - sprint 200m's rest 100m's - 4 intervals total, 300m cooldown

Notes:
-5/3/1 week 1 squat day
-BS - haven't squatted without Oly shoes in a long time, could have pushed it but opted not to
__________________
"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 08-05-2010, 06:21 AM   #1369
Derek Simonds
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Nice job on the X 10. Your conditioning is coming together nicely.
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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 08-05-2010, 11:51 AM   #1370
Allen Yeh
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Thanks, it felt really weird squatting without the shoes, I guess my brain was handicapping me a little there.
__________________
"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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