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Old 05-14-2010, 03:34 AM   #1271
Allen Yeh
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May 13, 2010
bw = 193

1. Warmup
lacrosse ball - feet
Defranco Agile 8
DJ Complex C - 45 x 5, 55 x 4, 65 x 3, 75 x 2, 85 x 1
hang snatch + OHS + BS + GM + row + DL

2. Strength
back squat - 95 x 5, 135 x 3, 150 x 1, 150 x 5, 175 x 5, 200 x 12
TKE - purple JS Band - 15, 15, 15, 15, 15
(superset with full rest - 1:00)

Romanian DL - 135 x 12, 135 x 9, 135 x 12, 135 x 12
barbell hip thrust - 135 x 5, 135 x 5, 135 x 5, 135 x 5
(superset with full rest - 0:45)

DB TGU - 25 x 5L/R, 25 x 5L/R
plate neck raise - 10 x 10front/back, 10 x 10front/back
(superset with full rest - 0:30)

Notes:
-5/3/1 Week 1, Day 4
-Complex C - wow my hang snatch sucked, I was cringing at how sloppy my form has gotten
-BS - Not a PR but solid form felt my butt wink on the last 2 reps so I called it a day
-TGU - I feel like I just can't be doing these correctly....
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Old 05-14-2010, 04:20 AM   #1272
Derek Simonds
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I think TGU's are harder with a DB. I can tell you I was doing them totally wrong from an RKC perspective. When I trained with Whitley I must have done 20 that night before I got what he was trying to teach me. TGU S/U's with a DB work great though.
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Old 05-14-2010, 04:54 AM   #1273
Allen Yeh
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What were you doing wrong?
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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 05-14-2010, 06:31 AM   #1274
Derek Simonds
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The point he was making was that even though I could do a TGU with big weight I couldn't stop any where along the process and hold that position. For example I would roll to my side and then I would sit all the way up and post my arm in one motion. That is similar to an attack move I train in BJJ so it was second nature to me. He kept saying stop while I was about 15 degrees off the ground and you can't hold that position. So from there he had me initate the movement, roll to my elbow, come up to my hand and then make the leg moves.

The big thing he was working on with my leg moves was to really get straight through and to press your butt up while keeping your top hand and bottom hand perfectly vertical. That was one of the keys he kept saying to me. Find true vertical. If your top hand was in line with your bottom hand you can do any weight.

I hope that helps not confuses even more.

Here is a good video that shows what I was talking about. Watch closely as he comes back down and you can see each segment and how you are always in contact and at true vertical.

http://www.youtube.com/watch?v=PKEr_uGA7ZQ
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Old 05-18-2010, 03:53 AM   #1275
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May 15, 2010
BW = 193

1. Warmup
Defranco Simple 6
Ido Portal Shoulder Stabilization WU - grey band - 12 reps each

inverted row - 10, 10
back extension - 10
squat - 10
t pushup 5L/r
inverted hamstring - 5L/R
hip flexor stretch - 0:10L/R

2. Strength
military press - 45 x 8, 55 x 5, 65 x 3, 85 x 1, 90 x 3, 100 x 3, 115 x 11
lat pulldown - 7 x 8, 7 x 8, 5 x 8, 5 x 8, 5 x 8
(superset w/ full rest - 0:60)

db incline bench - 55 x 10, 55 x 10, 55 x 10, 55 x 10, 55 x 8
1-arm standing cable row - 32.5 x 10L/R, 37.5 x 10L/R, 37.5 x 10L/R
(superset w/ full rest - 0:60)


ab wheel - 15, 15
rope pressdown - 27.5 x 15, 37.5 x 10
hammer curl - 25 x 10, 30 x 10
(superset w/ no rest - 0:20)

Notes:
-Wendler 5/3/1 - Week 2, Day 1
-lat pulldown - did the pulldowns as detailed in this article out of curiousity http://www.tmuscle.com/free_online_a...ll-up-strength it was interesting doing them that way.
-DB Incline - Part of the DVS variation for Boring But Big, bench light on the press day and press light on the bench day
-Accessory stuff - Trying to keep this low volume but high intensity
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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 05-19-2010, 03:18 AM   #1276
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May 17, 2010
15 hour fast

May 18, 2010
16 hour fast

NEPA walk - 30 minutes
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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 05-21-2010, 06:01 AM   #1277
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May 19, 2010
IF = 16 hours


May 20, 2010
IF = 17 hours

EARLY AM

basic joint mobility - 10 reps each movement

1. Warmup
ECWU #1
PC - 45 x 8, 95 x 5, 135 x 3, 155 x 3
sumo DL - 155 x 3, 185 x 1, 210 x 1
foot mobility drills

2. Strength
DL - 195 x 5, 225 x 5, 255 x 16
Levator scapula stretch - 0:20L/R, 0:20L/R, 0:20L/R
(superset with full rest - 0:60)

Notes:
-Wendler 5/3/1 - Week 2, Day 2
-H1N1 shot ~30 minutes before training...awesome combination
-PC - easy except for feeling like I was nauseous!
-Sumo DL - better this week than last
-DL - the 270 felt easy but my stomach felt like CRAP, tried some accessories but left before I left a puddle of half digested food on the ground.


Evening
Foam rolling, trigger point stuff and the Stick ~1 hour while watching NBC Lineup
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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 05-21-2010, 08:10 AM   #1278
Derek Simonds
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Nice job on the DL's. Did you have to get the H1N1 shot for the military?
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Old 05-21-2010, 08:17 AM   #1279
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Yep, have to love the mandatory shots.
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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 05-21-2010, 08:01 PM   #1280
Derek Weaver
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That's the second time I've heard about someone getting sick from the h1n1 shot. I felt fine, but the seasonal shot messes me up.
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