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Old 05-21-2010, 08:30 PM   #1281
Allen Yeh
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May 21, 2010

1. Warmup
foot mobility drill
ECWU#2
thoracic rotation - 20L/R
Ido Scap WU - 10 reps
swiss ball neck isometric hold - 0:30 front/back/sides, 0:30 front/back/sides

2. Strength
bench press - 45 x 8, 65 x 5, 85 x 3, 105 x 1, 115 x 1, 135 x 1, 135 x 3, 150 x 3, 170 x 13, 95 x 16
Pendlay row - 45 x 8, 95 x 5, 145 x 5, 165 x 5, 185 x 5, 185 x 5, 185 x 5
(superset with full rest - 1:00)

lat pulldown - slow - 50 x 8, 50 x 8, 50 x 8
NG DB press - 30 x 10, 30 x 10, 30 x 8, 20 x 10, 25 x 10
assisted pullup hold - 0:10 x 3 x 17, 0:10 x 3 x 17
(superset with full rest - 0:30)

band pressdown - 60/30 - 60, 60

3. Energy
DJ Complex F - OHS + BS + GM + FS + Row + DL - 45 x 8, 55 x 7, 65 x 6, 75 x 5, 85 x 4 - 1 minute rest

Notes:
-Wendler 5/3/1 - week 2 day 3
-bench press - narrow grip felt better this week, 10 more pounds only dropped 1 rep
-NG DB press - 30's was a good weight
-ABZ - didn't even realize I forgot an ABZ movement until I was typing my workout in
-DJ Complex F - Called it after 20 minutes, the descending ladder rep scheme is a whole workout by itself!
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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 05-22-2010, 04:22 AM   #1282
Derek Simonds
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Nice workout. 170 X 13 is a ton.
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Old 05-22-2010, 07:32 AM   #1283
Allen Yeh
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Thanks, it felt really good. I'd like to get to that point with 225!
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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 05-23-2010, 04:47 PM   #1284
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May 22, 2010

swam 15 laps = 50m x 15 = 750m's 24:51 - all different strokes, 2 laps of all legs, 2 laps of all arms

May 23, 2010
Early AM
Joint mobility - basic 10 reps each

Afternoon
Laurie and Connor are out of town visint friends so Hunter and I took to the beach! 5+ hours out in the waves and went for a run on the beach
Sprints - 2 x 2:00 on/1:00 off, 4 x 0:30 on/1:00 off, 3 x 0:15 on/1:00 off
Total time = 15:00, total distance = ?

Great day on the beach, good waves.

Evening
~45 minutes foam rolling, the Stick, and theracane and lacrosse ball
tight areas - traps, upper back, it bands, adductors
__________________
"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 : 05-24-2010 at 04:57 AM. Reason: added joint mobility stuff
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Old 05-23-2010, 05:27 PM   #1285
Derek Weaver
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Quote:
Originally Posted by Allen Yeh View Post
May 22, 2010

swam 15 laps = 50m x 15 = 750m's 24:51 - all different strokes, 2 laps of all legs, 2 laps of all arms

May 23, 2010

Laurie and Connor are out of town visint friends so Hunter and I took to the beach! 5+ hours out in the waves and went for a run on the beach
Sprints - 2 x 2:00 on/1:00 off, 4 x 0:30 on/1:00 off, 3 x 0:15 on/1:00 off
Total time = 15:00, total distance = ?

Great day on the beach, good waves.
Sounds like a good couple of days. Good to get outside in the water.
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Old 05-25-2010, 05:04 AM   #1286
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May 24, 2010
bw = 190

1. Warmup
ECWU#1

2. Strength
clean grip snatch - 45 x 5, 65 x 2
hang snatch - 65 x 3, 85 x 3, 105 x 3, 125 x 2
snatch balance - 45 x 5, 95 x 3
OHS - 135 x 3, 155 x 3
back squat - 135 x 5, 165 x 3, 185 x 3, 210 x 11, 135 x 12
TKE - blue JS Band - 12, 12, 12, 12
(superset with full rest - 1:00)

1-leg DB RDL - 15 x 10L/R, 20 x 10L/R, 20 x 10L/R, 20 x 10L/R
barbell hip thrust - 185 x 4, 185 x 5, 185 x 5, 185 x 5
(superset with full rest - 0:45)

knee extension - unilateral - 25 x 10L/R, 25 x 10L/R, 25 x 10L/R
back extension - 15, 15 15

3. Energy
DJ Complex C - hang snatch + OHS + BS + GM + row + DL - 45 x 3, 95 x 3

Notes:
-5/3/1 Week 2, Day 4
-BS - felt good, probably too much snatch stuff prior
__________________
"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 05-25-2010, 05:35 AM   #1287
Derek Simonds
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I was impressed with the snatch work. Snatch balance have always been a challenge for me at any weight.

Great minds think alike, we spent Sunday at the beach it was so nice. I am kind of concerned with the oil spill in the gulf making its way up the east coast. I hope they get a solution soon.
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http://westvolusiawellness.com/
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Old 05-25-2010, 08:46 PM   #1288
Derek Weaver
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Indeed, nice job with the snatch work. I think it's such an awesome movement when done at a high level. Too bad I suck at it.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 05-27-2010, 03:19 AM   #1289
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May 25, 2010
IF = 16 hours
BW = 190

1. Warmup
ECWU#2
slantboard calf stretch - 0:60

2. Strength
press - 45 x 8, 55 x 4, 65 x 3, 95 x 5, 110 x 3, 120 x 10
lat pulldown - slow, concentre pulling with lats - 5 x 8, 7 x 8, 7 x 8
pushup - 15, 15, 13
inverted row - 8, 8, 8

cable pressdown - 6 x 15, 8 x 15
hammer curl - 30 x 10, 30 x 6

RKC plank - 0:30, 0:30

Notes:
-Wendler 5/3/1/ week 3 day 1
-My coworker joined me in the gym today so I was showing him the basics and tried to keep the accessories basic so he's not crippled with soreness
__________________
"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 05-27-2010, 03:20 AM   #1290
Allen Yeh
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May 26, 2010
IF = 16 hours

30 minute NEPA walk
__________________
"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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