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Old 12-03-2009, 04:06 PM   #1091
Allen Yeh
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December 3, 2009
bw = 188

1. Warmup
ECWU #1

2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 235 x 1, 250 x 5 , 285 x 3, 315 x 9 (Tied my PR for this weight)
plate halo - 15#'s - 10CL/CCL, 12CL/CCL, 10CL/CCL
wall hip flexor mobilization - 6L/R, 6L/R
(superset with no rest - 3 minutes)

military press - 45 x 5, 95 x 5, 105 x 3, 115 x 10
barbell hip thrust - 185 x 5, 185 x 5, 185 x 5, 185 x 3
(superset with full rest - 1 minute)

chinups - chest to bar - 1, 5, 5, 5, 5, 4
kb cossak - 35#'s - 5L/R, 5L/R, 5L/R, 5L/R

Notes:
-5/3/1 week 3 - I wasn't sure I'd have it in me but I did it, pretty happy with this overall
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Old 12-04-2009, 07:34 AM   #1092
Derek Simonds
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Said in a very high pitched voice "Yeah buddy nothing but a peanut!"

Very nice job on the DL's and presses. Is that the hip flexor mobilization that Eric Cressey had in his video a couple of Mondays ago? Where you hold the ankle of the leg behind up next to your butt so that the leg you are stretching the quad is in flexion when you stretch the hip flexor.

Those cossack squats are interesting. My buddy who trains with me has limited flexibility and we have been working on it and these are going to fit the bill for what we need to achieve.
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Old 12-04-2009, 01:04 PM   #1093
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Was this at Fort Benning when you were there?

https://store.sorinex.com/Articles.asp?ID=232
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Old 12-04-2009, 01:22 PM   #1094
Derek Weaver
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Nice Deads. Any idea what the 1 rm may look like on the DL?
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Old 12-04-2009, 01:38 PM   #1095
Allen Yeh
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Derek S.

Yes that is that from the video, I liked it definitely something to add to my collection of prehab exercises. The cossak is good, never really put it in there with any frequency so I'm going to try what the Diesel Crew guys suggested.

And no that was not at Benning when I was there, damn!


Derek W.

According to the equation that Wendler gives I'd be at a 410 DL.
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Pain is your companion, don't go hide from it."
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Old 12-04-2009, 02:28 PM   #1096
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Nice. That's something close to 2.5x bw isn't it?
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Old 12-04-2009, 02:49 PM   #1097
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yea thats pretty sweet.
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Old 12-05-2009, 07:01 AM   #1098
Allen Yeh
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Thanks, I just want to be able to keep up with the gym, wasn't able to go at all last week hence all the KB stuff. Forgot my military ID in my car in DC. My plan is to try to hit the gym on base at least once a week by me. It's like 20 minutes away so not ideal but better than nothing. I'm going to alternate the squat/bench day with the DL/military press 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 12-05-2009, 07:14 AM   #1099
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December 4, 2005

Platoon PT
Army warmup
20 pushups
15 4-count flutter kicks
15 burpees
15 situps
Done by squad:
run 50m's
5 burpees
run 50m's
run 50m's
20 pushups
run 50m's
5 jump squats
run 50m's
100m's walking lunge
50m's run
50m's bear crawl
Army cooldown

Notes:
-This workout was run by an NCO however I was driving the bus here. My plan for drill weekends is PT every day and if it's a 3 day then intensity wise it'll be medium, high then low.
-This workout was pretty easy I wanted to turn it up a little now I know where to tweak things.
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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 12-05-2009, 07:16 AM   #1100
Allen Yeh
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December 5, 2009

Platoon PT:
Army warmup
400m warmup jog
400m run
25 burpees
400m run
20 burpees
400m run
15 burpees
P90x abs
Army cooldown

Notes:
-This was a plan for ttoday I only got to the 3rd 400m's run where I was taken out of PT and made OIC for the APFT that was going on off to the side. Sucks.
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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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