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Old 07-12-2010, 06:56 AM   #1331
Allen Yeh
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July 8, 2010

AM
30 minute walk

PM
bw = 189
IF = 16 hours

1. Warmup
ECWU # 1
barbell complex - DL + row+ Cl + FS + MP + BS + GM - 45 x 5, 45 x 5
foot mobility drills

2. Strength
sumo DL - 45 x 5, 135 x 1, 185 x 1
DL - 135 x 3, 185 x 1, 205 x 1, 220 x 3, 250 x 3, 280 x 14
press - 45 x 3, 65 x 3, 95 x 3, 105 x 3, 120 x 3

70s big July Challenge:
Max sets of 3 press/3 pulls in 20 minutes.
1 set is 3 reps of 0.625BW press followed by 3 chins or pullups.

Rounded weight up to 120#'s and only got 11 rounds in 13:30, I feel like I wussed out. During the 8,9, 10, 11 set of presses about midway through each press my right shoulder felt like it was popping. The 8th set I felt not too concerened by the 11th set I was a bit freaked and thought about all the times I've pushed through and ended up sidelining myself for weeks/months afterwards. There are still 19 more days in July, we will meet again!

Notes:
-5/3/1 week 2
-DL - 280 x 14, I felt out of breath!
-MP - 120 x 3 - only did the reps needed as I knew I'd be doing the challenge right after
__________________
"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 07-12-2010, 07:06 AM   #1332
Allen Yeh
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July 9, 2010
Foam rolling ~20 minutes - whole body

Reserve Duty in MD so...drive to Baltimore for time.....9 hours UGH

July 10, 2010
IF = 16 hours
AM
DB swings - 40# x 20
DB complex - row + upright rows + MP + DL - 25 x 5
DB Complex - row + upright row + snatch + MP + DL + curl - 25 x 5, 40 x (8+4+3+4+4+8)

PM
YTL - 5 x 8 all

Bench press - 45 x 5, 95 x 5, 135 x 5, 155 x 5, 175 x 12
chest supported DB row - 15 x 8, 15 x 5, 35 x 8, 40 x 8, 50 x 8
(supserset with full rest - 1:00)

db flye - 30 x 12, 30 x 12, 30 x 12+8 presses
rear db flye - 15 x 12. 15 x 12, 15 x 12
(supserset with no rest - 0:30)

TGU DB situp - 30 x 5L/R, 30 x 5L/R, 30 x 5L/R

Notes:
-5/3/1 Week 2
-Bench - 175 x 12 felt pretty good
-TGU - stuck with situps, did a few full reps but wanted to spare my knees form the OH squat version and I still suck at doing the lunge version
__________________
"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 07-12-2010, 07:14 AM   #1333
Derek Simonds
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12 reps is solid on the bench. You forgot the Hindu Pushups. How was reserve?
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Old 07-12-2010, 07:17 AM   #1334
Allen Yeh
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July 11, 2010
bw = 190

1. Warmups
row - 500 m - 2:08
pullups - chest to bar - 6, 6, 6, 6, 6
ECWU # 1
bottoms up KB press - 25 x 5L/R
hip flexor stretch - 0:30L/R, 0:30L/R
4 way neck machine 050 x 15 all, 50 x 12 all

2. Strength
Burgener WU - 45 x 5
box jump - drop from box and jump - 3, 3, 3
power snatch - 45 x 3, 95 x 3, 95 x 3

BS - 95 x 3, 145 x 3, 170 x 1, 170 x 3, 195 x 3, 220 x 12
inv hamstring - 5L/R, 5L/R
(superset with full rest - 1:00)

rdl - 145 x 6, 145 x 6, 145 x 6
hanging leg raise - 10, 8, 3
(superset - full rest - 0:30)

GHR - 6, 10, 8, 12

Notes:
-5/3/1 - Week 2
-Stopped at my old gym on the way home back to SC during my drive. Bumpers, GHR...sigh!
-BS - Pleased with 220 x 12
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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 07-12-2010, 07:20 AM   #1335
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Quote:
Originally Posted by Derek Simonds View Post
12 reps is solid on the bench. You forgot the Hindu Pushups. How was reserve?
Thanks, it felt good, didn't forget...just didn't do it! I wanted to do some chest flyes as it's been a long while and did the rear flyes for balance.

It was fine, long drive though....ugh
__________________
"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 07-13-2010, 06:02 AM   #1336
Derek Simonds
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I missed your BS at 220 X 12. No wonder the drive sucked. Nice reps. I added BS back into the upcoming cycle and am curious where I am going to be as far as reps and weight.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 07-13-2010, 06:51 AM   #1337
Allen Yeh
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July 12, 2010

If = 18 hours

30 miunte walk AM

Rest day.
__________________
"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; 07-14-2010 at 04:36 AM.
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Old 07-14-2010, 06:07 AM   #1338
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July 13, 2010
IF = 16 hours
BW = 190

Early AM
30 minutes walk

Afternoon
1. Warmup
Defranco Simple 6
Ido shoulder stability WU - grey band x 12 all movements

2. Strength
neck plate crunch - 10# x 25 reps/flexion/extension/lateral flexion L/R

pullups - chest to bar - 7, 7, 7, 6, 4, 3, 3, 5
MP - 45 x 8, 65 x 5, 85 x 3, 100 x 1, 100 x 5, 115 x 3, 125 x 8
(superset with full rest - 1:00)

db flye + bench - 30 x 12+12, 30 x 12+8, 30 x 12+4
inverted row - 12, 12, 8
(superset with no rest - 0:30)

Linear (vertical) Pallof Press - 12.5 x 12, 17.5 x 12, 27.5 x 12
face pull - 17.5 x 12, 27.5 x 12, 27.5 x 12
(superset with no rest - 0:30)

slant board calf stretch - 0:45L/R

Notes:
-5/3/1 Week 3 day 1
-neck crunch - not sure what to call this, laying on a bench and placing a plate on my head, different movement planes - Trying to get at least 1 exercise per training session, neck is super tight today
-pullups - 42 reps in in 8 sets on 6/25 it took 12 sets to get 40, not a bad improvement, but still needs lots of work
-MP - Sucks, I was shooting for 10, but the 8th rep felt super heavy
-flye/press - I liked this combo, going to keep DB flyes in here for a bit
-Linear (vertical) Pallof Press - did this wrong, didn't really like the movement
__________________
"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 07-14-2010, 08:09 AM   #1339
Derek Simonds
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I keep telling myself that I need to work my neck but it is just like abz, I find that I will do it for a little while then stop. Are you doing in neck bridges (front side reverse)? That always helps me when my neck gets too stiff.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 07-15-2010, 06:16 AM   #1340
Allen Yeh
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July 14, 2010
IF = 16 hours
BW = 190

Early AM
35 minute walk

[B]Afternoon[/B}
1. Warmup
ECWU #2
neck bridges on ground - 12Front/Back, 12F/B

2. Strength
DL - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 235 x 1, 235 x 5, 265 x 3, 295 x 12!!
wall ankle mobility - 8L/R, 8L/R, 8L/R
(superset with full rest - 1:00)

vertical Pallof Press - 6 x 8

Pallof Press - 0:03 hold - 6 x 8L/R, 6 x 8L/R
GM - 45 x 20, 45 x 20
(superset no rest)

Notes:
-5/3/1 week 3 - super hurried session, Connor had his gymnastics class next door, so I had ~50 minutes, wanted to hit my DL, neck and ABZ - all accomplished!
-DL - 295 x 12, was sweet, I think I pushed it just hard enough that I had maybe 2 reps left in the tank! 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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