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Old 03-17-2010, 02:10 PM   #1201
Allen Yeh
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March 16, 2010

1. Warmup
DeFranco simple 6
Ido's shoulder WU:
external rotation
band 45 degree lateral raise
circles w/ band overhead and T-position

2. Strength
military press - 45 x 5, 65 x 3, 85 x 1, 95 x 1, 95 x 5, 110 x 3, 115 x 9
neutral grip pull-up- chest to bar - 8, 7, 5
(superset with full rest - 1 minute)

prone trap raise - 5 x 12, 5 x 12, 5 x 12
decline MB situp - 10 x 15, 13 x 20, 13 x 15, 13 x 15
(superset with minimal rest)

rope pressdown - 50 x 10, 50 x 6, 50 x 5
lat EQI w/ DB's - 15 x 0:30, 10 x 0:35

3. Energy
DJ Complex B: 45 x 8
deadlift
clean grip high pull
clean grip snatch
back squat
good morning
row

Notes:
-5/3/1 week 2 day 1
-Ido shoulder WU - I really liked this routine, I think I did some of it wrong though
-military press - Much better than week 1 where I barely got 105 for 5! 10 pounds heavier and 4 more reps, geez I was starting to doubt I ever did 115 for 10! Still not back 100% but getting there
-pullups - just 3 sets of whatever since my back is sore from the 18 sets of 3 on Sunday
-lat EQI - you have to make sure you position your arms correctly to feel it but it felt good once I shifted my arms a little
-DJ complex B - I felt beat by the end, 1 round was enough.
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Old 03-18-2010, 09:31 AM   #1202
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March 17, 2010
IF = 14 hours

Scheduled off day I just feel beat up. Did some light stretching and that is about it.
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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 03-18-2010, 03:08 PM   #1203
Kevin Perry
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nice job on the press, amazing how you can end up hugely increasing the poundages and knocking out more reps then before. always a good feeling. The complex on the other hand, well those just suck.
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Old 03-19-2010, 03:09 PM   #1204
Derek Weaver
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Here's a good youtube link on the Brettzel, done by Brett Jones. Makes more sense of it in my opinion.

http://www.youtube.com/watch?v=yMnam...layer_embedded
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Old 03-20-2010, 08:56 AM   #1205
Allen Yeh
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Thanks for the link I can see 2 things I did incorrectly so I'll try that out soon and report back.
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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 03-20-2010, 09:21 AM   #1206
Allen Yeh
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March 19, 2010
bw = 194

1. Warmup
Elite 8
plank - 0:30

2. Strength
power cleans - 45 x 10, 95 x 5, 135 x 3, 155 x 3

deadlift - 135 x 5, 185 x 3, 235 x 1, 235 x 5, 265 x 3, 300 x 9

barbell hip thrust - 135 x 5, 135 x 5, 135 x 5, 135 x 5
hanging leg raises - 6, 6, 6
(superset no rest)

good mornings - 65 x 10, 85 x 10, 85 x 10

3. Energy
makeshift prowler - box upside down on top of a towel, with plates
45#'s x 20m's, 95#'s x 10 m's

Notes:
-5/3/1 Week 2 day 2
-DL - Much better today than last DL session, I'm still 2 reps off what I did in December but not as bad.
- makeshift prolwer - didn't like this not because it was hard but the towel under the box didn't want to cooperate, kept bunching up after my 2nd try i just gave up.
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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

Last edited by Allen Yeh; 03-23-2010 at 04:50 PM. Reason: 19th not 4th
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Old 03-23-2010, 04:51 PM   #1207
Allen Yeh
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March 23, 2010

AM
bw = 193
incline treadmill @15 - 20 minutes speed varied

PM
NEPA walk - 35 minutes
calf stretching a la Kelly Starrett

Late PM
NEPA Walk - 15 minutes
The stick - calves, it band, quads, hamstrings, adductors, glutes, lats, tri's, bi's, forearms
lacrosse ball - feet
__________________
"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; 03-23-2010 at 09:06 PM. Reason: added later pm
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Old 03-23-2010, 07:13 PM   #1208
Kevin Perry
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Are you still working on dropping some weight?
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Old 03-23-2010, 07:23 PM   #1209
Allen Yeh
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I haven't dropped like maybe 3 pounds so far, 3 down and....15 to go. I'm also in Nashville for work and the hotel gym consists of 2 treadmills and an elliptical.
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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 03-30-2010, 04:26 AM   #1210
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Ended up with something last week, something to do with sore throats and coughing up chunky green things, fun times. Today is the first day for a week where I haven't woken up and coughed up stuff so hopefully......

March 29, 2010

jump rope - intervals 0:30on/0:30 off x 7

Notes:
-Wanted to do something! sick of feeling like a lump but didn't want to push it...I'm so happy my physicaly is Thursday...I feel like a million bucks...ugh.
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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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