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Old 01-22-2013, 06:16 AM   #1551
Allen Yeh
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19JAN2013
ECLBWU +MWOD DL prep

DL - bar x 8, 135 x 5, 185 x 3, 225 x 1, 235 x 3, 270 x 3, 300 x 5

FS - 95 x 10, 95 x 10, 95 x 10, 95 x 10
back extension - weight behind head - 10 # - 10, 10, 10, 10

landmine- bar x 10L/R, 11L/R, 10/R
neck ext/flex - 10# plate - 15, 12

speed work - 0.48 miles/3:00 rest x 4 - shooting for 3:45 pace which is a 7:49/mile

Notes:
-5/3/1 - week 1 deadlift day - 3's week doing 3/5/1 this 6 week cycle to try to modulate intensity
-deadlift - felt good had some left in tank
-speed work - felt hard, almost quit after the 2nd interval
__________________
"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 01-22-2013, 06:51 AM   #1552
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20JAN2013
Rest day - made this another carb nite

21JAN2013
Rest day - wanted to do a race pace run and maybe a neural charge workout but I ended up staying at work much later than planned

22JAN2013
BW = 195(????) YMCA scale
NTUBWU

OH press - bar x 10, 65 x 5, 75 x 3, 85 x 3, 100 x 3, 115 x 10
wide grip pullup - 4, 3, 4, 4
chest to bar pullup - 5, 6, 3, 4
bench press - fat grips - bar x 5, 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10

calf machine shrug - 70 x 20, 90 x 20
machine curl - 50 x 25, 50 x 15, 50 x 14

swiss ball isometric neck hold - front x 0:24, back x 0:32, front x 0:19, back x 0:18
hanging leg raise - 8, 8, 8

race pace run - 7:25 - 0.85 mile = 8:41 pace
strides x 3 on the top of the minute

Notes:
-5/3/1 - oh press day 3's week
-Forgot my notebook at home so all my weights were guessed at
-oh press - 115 x 10 was supposed to be 110
-pullups - totaled 33 over 8 sets
-accessory work - shooting to do 3-5 total sets of 25-100 reps depending on time left in workout
-race pace run - a little bit slower than I would have liked, didnt plan my run well enough in advance wasn't sure what time i was shooting for
-strides - felt good
__________________
"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 01-24-2013, 05:52 AM   #1553
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23JAN2013

neural recharge circuit - 4 total rounds in 12:06
kb swing - 24kg x 3
RKC plank - 0:05
vertical jumps x 3
plyo pushup x 3

Notes:
Maybe I didn't understand how to strucvture this or my cns sucks or what but after the 4th round i felt like It was a waste of 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 01-24-2013, 05:54 AM   #1554
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24JAN2013
foot mob drills
slow longer run - 2.71 miles - 25:28 - 9:23/mile
hamstrings AIS - 6 per leg

Notes:
Thought I did better than I ended up at, wish I had timed myself in terms of where I was at at each interval to see my pace per segment rather than total.
__________________
"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 01-25-2013, 04:27 AM   #1555
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25JAN2013
BW = 186
foam roll whole body + 2 lower body WU + DC shoulder WU

speed bench - 45 x 5, 65 x 3, 155 x 2, 155 x 2, 155 x 2, 155 x 2, 155 x 2
speed trap bar DL - bar x 5, 140 x 3, 230 x 2, 230 x 2, 230 x 2, 230 x 2, 230 x 2
(supersetted, on the top of the minute)

Meadows row - bar x 10L/R
1 arm barbell row - bar x 10L/R, 25 x 10L/R, 25 x 10L/R, 25 x 10L/R

stretcher - 60 x 10, 60 x 10
wood chop - 50 x 12L/R, 50 x 12L/R
machine chest flye - 90 x 25

Notes:
-Mess around day, forgot my notebook again
-speed bench - felt good
-speed DL - felt good
__________________
"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 01-28-2013, 06:23 AM   #1556
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26JAN2013
MWOD squat prep

goblet squat - 10 x 8, 20 x 8

back squat - bar x 5, 95 x 3, 135 x 1, 165 x 1, 165 x 5, 190 x 5, 215 x 5, 250 x 1, 250 x 1

arched back good morning - bar x 12, bar x 12, bar x 12, 65 x 10, 65 x 8
leg press - 400 x 10, 400 x 10, 400 x 10, 400 x 10, 400 x 10

landmine - bar x 10, bar x 10, bar x 10

Notes:
-5/3/1 - squat day week 3
-BS - felt ok, had someone watch my singles, said my knees went in a bit when I was comign out of the hole
-arched back GM's - I've been really slacking my my hip/hamstrings area the last few months, going to make a concerted effort to improve
__________________
"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 01-28-2013, 06:25 AM   #1557
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27 JAN2013

kb wu + running drills
strides x 3 - on the minute
speed work - 0.34 miles/2:00 rest - trying for 2:24/0.34miles = 7:29/mile pace x 4: 2:24, 2:23, 2:24, 2:34
2:00 rest
0.58 miles - 4:20 = 7:28/mile pace
strides x 3 - on the minute
__________________
"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 01-29-2013, 06:20 AM   #1558
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29JAN2013
BW = 187

foam roll + Defranco Simple Six + Ido scap WU

bench press -bar x 5, 65 x 3, 95 x 1, 145 x 1, 165 x 1, 165 x 3, 185 x 3, 210 x 6
NG pullup - 15, 4, 5
chinup - 6, 6, 5, 5, 4
incline barbell press - Meadows style - bar x 5, 95 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 10
standing concentration curl - 20 x 12, 20 x 12, 20 x 14

OH shrug - 95 x 15, 95 x 15, 95 x 15
cable curl - 50 x 20

Race Pace run - 8:20/mile pace - 0.75 miles - 6:11

Notes:
-5/3/1 - bench day week 2, 3's
-bench press - felt good, last set got 6 but had help on the last rep so I didn't count it
-pullups - 8 total sets for 46 reps
-incline press - did these John Meadows style - stopping before bottom range and stopping before full lockout, sets 4 and 5 were burning
-race pace run - legs are still tight from the weekend, the pace felt decent though
__________________
"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 01-31-2013, 04:20 AM   #1559
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30JAN2013
Rest day, hamstrings feel beat up from Saturday still, feet feeling the miles and I burned the palm of my hand on the stove so putting weights in them is a no no until blister thing goes away.
__________________
"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 02-05-2013, 08:16 AM   #1560
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31JAN2013
Race Pace run - 1850 m - 9:57
strides on the minute x 6

1FEB2013
BW = 183.5?
Mess around day, forgot my journal don't remeber exactly what I did but it was a lat focused day

2FEB2013
ECWU+DL prep
DL - 225 x 5, 255 x 5, 290 x 5, 315 x 1, 315 x 1, 315 x 1
zercher squat - 95 x 10, 95 x 10, 95 x 10,
back extension - 10 x 10, 10 x 10, 10 x 10
leg raise - 10, 10, 10
hip thrusts - smith machine 0 90 x 10, 180 x 10, 180 x 10

Notes:
-5/3/1- 5's day DL
-forgot logbook, so i had to guess at my DL numbers, I ended up pulling a little higher than supposed to
-DL - kept it at 5's and a few singles
-subbed zercher for front squats
__________________
"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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