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Old 08-05-2010, 02:27 PM   #1371
Derek Weaver
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What kind of a squat are you doing?

I actually got to where I feel better performing all my lifts barefoot. Except high bar squats. Those don't feel good at all regardless of footwear.
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Old 08-05-2010, 03:10 PM   #1372
Allen Yeh
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High bar, I've been using my Oly shoes for squats and either Vibrams or barefoot for everything else.

August 5, 2010
15 minute walk to gym

1. Warmup
Ido shoulder stability WU - red band

2. Strength
chins - 5, 5, 5, 5, 5, 5, 5, 5
military press + press outs - 45 x 8+5, 65 x 5+5, 95 x 1+5, 95 x 3+5, 110 x 3+5, 120x 8

unilateral standing cable row - 155 x 12, 170 x 12L/R, 185 x 10L/R
pallof press - 125 x 12L/R, 140 x 12L/R, 140 x 0:30L/R
(superset no rest)

tricep pressdown - bar - 80 x 15, 80 x 15, 80 x 12
hammer curl - 40 x 7, 40 x 7, 40 x 6

3. Energy
Martin Rooney 100 sec challenge#5
5 rounds:
10 pushups
10 ankle grab situps

Time - 156 seconds

15 minute walk back to lodging

Notes:
-5/3/1 week 2 overhead press day
-press - felt ok, not great not bad, average effort
-chins - felt good today
-Rooney challenege #5 - up till round 3 I was rolling then round 4 was slow and round 5 was even slower, those ankle grab situps sneak up on you.
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Old 08-06-2010, 09:13 PM   #1373
Derek Weaver
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Quote:
Originally Posted by Allen Yeh View Post
... military press + press outs - 45 x 8+5, 65 x 5+5, 95 x 1+5, 95 x 3+5, 110 x 3+5, 120x 8 ...
Nice work.
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Old 08-09-2010, 07:47 AM   #1374
Derek Simonds
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120 X 8 is nice. How is the BW? with the conditioning you are doing I have to believe that you are dropping some LB's. I stopped doing the press outs because I wasn't keeping my scaps tight. I think I might add them back in and see if I can do them correctly.
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Old 08-10-2010, 04:24 AM   #1375
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BW is like 187 I think, though I will know for sure when I hit the Y today, that is the scale i've been using then used thed scale at Ft. McCoy a few times.
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Old 08-11-2010, 06:54 AM   #1376
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AC in the house broke....awesome...new condensor being installed today. Yesterday in the house before we left it was up to 96. Hopefully I'll be able to hit the gym today after everything is fixed...my wallet is mortally wounded!
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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 08-11-2010, 07:10 AM   #1377
Derek Simonds
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AC repairs suck money out of the wallet like a vacuum cleaner.
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Old 08-12-2010, 04:50 AM   #1378
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Yep!

Today will be a week since the last time I trained...today is the 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 08-12-2010, 05:51 AM   #1379
Derek Simonds
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Make it happen!
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Old 08-13-2010, 04:49 AM   #1380
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August 12, 2010
bw = 186

1. WU
Defranco Agile 8
side lying extension rotation - 8L/R
chin hang - 0:15
wall slide - 8

2. Strength
muscle clean - 45 x 5, 95 x 3, 135 x 1
power clean - 185 x 1, 185 x 1
sumo DL - 185 x 2, 225 x 1

DL - 185 x 3, 225 x 1, 225 x 3, 255 x 3, 290 x 10
OH band chest stretch - 0:35, 0:20, 0:20
(superset with no rest)

swiss ball leg curl - 12, 12, 12
back stretch - 0:35, 0:20, 0:30
(superset with no rest)

landmine - bar - 12, 12, 12
neck w/ plate - 10#'s - 25flexion/extension, 25 lateral L/R, 20 flexion/extension, 25 lateral L/R


3. energy
Martin Rooney Challenge #1 w/ 65#
bar pushup x 20
SLDL x 20
MP x 20
BS x 20
row x 20

Total time: 168 seconds, goal time is 100

Notes:
-5/3/1 week 2 DL day
-DL - Not PR but not terrible either, worked enough
-Neck and Abs - CHECK
-Barbell Complex - the press gave me the most trouble had to pause a few seconds after 14 ,then 2 more then pause....etc
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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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