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Old 07-15-2010, 05:18 AM   #1341
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
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.
Hey at least you are doing ABZ! I find myself with the same problem....with ABZ, so now I'm making myself a deal, even if I do light work....better than no work! If I'm in the gym I'm doing at minimum those 4 things....warmup, main lift, neck and ABZ no question. Accessories as time permits.
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Old 07-20-2010, 04:24 AM   #1342
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July 15, 2010

Scheduled off day

AM - 35 minute walk

July 16, 2010

Scheduled off day

Connor is 5 today! Making cake and preparing for party for time!

July 17, 2010
IF = 16 hours

Connor had his party today and it seemed to last all day long well after we got home. Really bad eating day
Attached Images
File Type: jpg connor5.jpg (90.2 KB, 4 views)
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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 07-20-2010, 04:28 AM   #1343
Derek Simonds
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That is one awesome pirate cake. Tell Connor I said Happy Birthday AAARGHHHH!
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Old 07-20-2010, 04:43 AM   #1344
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July 18, 2010

I was all ready to lift at the Y and hit up bench...and after we got there they told us the child watch was already closed! Connor and I played some ping pong and headed home for the pool.

tempo pushup - 2 seconds - 10, 9, 9, 8 - 0:40 rest
2H swings - 24kg - 25, 25
1H - 10L/R, 10L/R, 10L/R, 10L/R
Around the World - 25L/R
Tight Core Rotations - 0:08, 0:08

35 minute walk

Notes:
-Tempo pushups - from http://http://www.8weeksout.com/arti...ular-endurance
-Tight Core rotations from this article http://www.tmuscle.com/free_online_a...ssue/issue_631 much harder than it looked
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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 07-20-2010, 04:59 AM   #1345
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July 19, 2010
bw = 188
IF = 18 hours

1. Warmup
Defranco Simple 6
Ido Scap WU

2. Strength
chinups - max in 3 minutes - 30 - 13,3,3,3,3,2,2,1

Bench press - 45 x 8, 65 x 5, 95 x 3, 145 x 1, 145 x 5, 165 x 3, 185 x 11
inverted row - 6, 6, 6, 6, 6, 6
(supserset with full rest - 1:00)

lying neck plate extension/flexion - 10# x 25 flexion/extension, 10# x 20L/R lateral flexion

medicine ball rollout - 6, 6, 6

lying DB extension - 20 x 10, 25 x 10
hammer curl - 20 x 10, 25 x 10
DB OH press - 20 x 10, 25 x 10
(superset with no rest)

1 round:
10 pushups
10 ankle grab situps
0:31

Notes:
-5/3/1 Week 3 bench day - Another short workout, hit 4 things, Bench, chins, neck, Abz and done, had ~40 minutes
-Bench - 185 x 11, I'll take it!
-chinups - I think Bench day will be my 3 minute of max chins - saw this in the newest Men's Health where Martin Rooney gave some rep ranges, I (barely) fell into the Good category. I'd like to get my chins to a point where I can do 20 in one set again...but that was...years ago at this point and minus 2 elbow area injuries So bench day is 3 minute max day and press day is volume day, lots of sets over the session.
-Neck - Check
-MB rollout - Abs - Check! Didn't really like this variation on the rollout, also from the unconventional ab workouts article. I felt like this was way more a lat stretch than ABZ.
-Arms/shoulders - Had a little bit of time and threw that quick circuit in there
-http://www.tmuscle.com/free_online_a...in-100-seconds I only did 1 round of Challenge 5 where you are supposed to do 5 rounds, I felt like a total spaz doing the ankle grab situps, it also turns out I was doing them wrong! Have to extend the legs when the arms are extended. I'll try this again later.
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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 07-20-2010, 06:36 PM   #1346
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Martin Rooney has got some crazy stuff. He's also got some really fun looking challenges though.
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Old 07-21-2010, 03:27 AM   #1347
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Derek S.
Didn't see your birthday wishes until just now. I'll try to do the ARGH!!! noise but I probably won't do it justice. that cake was a much huger pain than it looked like in the instructions.

Derek W.
Martin Rooney seems to be all over the place lately in the last few months I guess as partially to promote that new book. Can't seem to decide about him yet.
__________________
"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 07-21-2010, 03:35 AM   #1348
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July 21, 2010
if = 14
bw = 187

1. Warmups
ECWU # 1
neck bridge - 15 F/B

2. Strength
Burgener WU - 45 x 5
power snatch - 45 x 5, 95 x 3, 95 x 1, 135 x 1

BS - 135 x 5, 155 x 3, 265 x 1, 175 x 1, 180 x 1, 180 x 5, 205 x 3, 230 x 12, 255 x 1, 280 x 1, 305 x 0

db rdl - 40 x 12, 55 x 12, 65 x 12
sorinex landmine - 25 x 6L/R, 6L/R, 6L/R
(superset - full rest - 0:30)

3. Energy
Rooney Challenge # 3 -
25 squats
26 lateral lunges
24 front lunges
Total time 115 seconds

Notes:
-5/3/1 - Week 3 squat day
-BS - Pleased with 230 x 12! Did a few singles at the end, 280 felt pretty easy, 305 was just slow, probably could have gutted it out.
-neck - check!
-ABZ - check!
-challenge #4 - What really slowed me down were the lateral squats I just felt like it was taking a while to do 13 per side, Going to shoot for 100 seconds next time.
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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 07-21-2010, 04:29 AM   #1349
Derek Simonds
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Originally Posted by Allen Yeh View Post
Derek S.
Didn't see your birthday wishes until just now. I'll try to do the ARGH!!! noise but I probably won't do it justice. that cake was a much huger pain than it looked like in the instructions.

Derek W.
Martin Rooney seems to be all over the place lately in the last few months I guess as partially to promote that new book. Can't seem to decide about him yet.
Did you watch the series of interviews with Smitty? I think that they are on both the Diesel site and EFS. I haven't watched them yet but I agree he is everywhere right now.

AAARGH....
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Old 07-22-2010, 06:21 AM   #1350
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July 21, 2010
BW = 188

1. Strength
press - 55 x 5, 65 x 5, 80 x 5

tempo pushup - 2 second up/down - 12, 12, 8, 5
pullups - 5, 5, 4, 2
(superset with no rest - 0:40)

After run:
tempo pushup - 2 second up/down - 12, 9
pullups - 4, 3
(superset with no rest - 0:40)

2. Energy
warmup Run @ 1.5 incline - 3:30 @ 8:00/mile pace
Sprints@15 incline - 0:10 sprint and slow treadmill down to 20:00/mile pace until HR dropped down below 130 - 11 intervals total
cooldown @15 incline - 8:00 @ 20:00/mile pace

Total distance over 30 minutes =2.3 miles

Notes:
-5/3/1 deload OH press
-Short session today
-tempo pushups - harder than it seems
-pullups - low intensity, lot of sets
-No NECK/ABZ intentionally, didn't want to cut intervals short
-HRI Intervals - method taken from http://www.8weeksout.com/articles/31-sac/65-intervals-
Quote:
you can simply set a high incline (15% grade) and sprint for 10-12 seconds, let your heart rate come down to 130-140 and then sprint again
-I need to but a HR rate monitor, trying to use the treadmill monitor was irritating nad probably wrong, I also wasn't sure if I was supposed to wait until my HR dropped between 120-130 or 130-140, I chose the former when it was supposed to be the latter. I also didn't do enough intervals, I only did a total of 11, when you are supposed to do 15-20 per session.

Guidelines for myself on HRI:
1. Warmup
2. Set incline to 15
3. Increase speed and sprint for 10-12 seconds
4. Decrease speed and walk @ 15 incline untl HR drops down to 130-140
5. Lather, rinse and repeat 14-19 times
6. 2-3 weeks on/1 week off 2-3x per week

It's like hill sprints just regulating the rest period via HR instead of a time period. Overall I felt pretty good after it. I need an decent HR monitor though to really get accuracy but I don't have the $$ to drop on one at the moment.
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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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