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Old 08-13-2010, 06:12 AM   #1381
Derek Simonds
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I think that was a solid time on the challenge especially if the DL's were single leg.
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Old 08-16-2010, 05:28 AM   #1382
Allen Yeh
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August 13, 2010
bw = 187

1. Warmup
Defranco Simple six
hip flexor stretch - 0:60L/R
glute bridge w/ 0:05 hold at top - 10
clams w/ 0:05 hold at top - 10

2. Strength
chinups - 6, 6, 6, 6, 6, 6, 6, 4, 5
bench press - 45 x 8, 65 x 5, 85 x 3,115 x 1, 130 x 1, 140 x 3, 160 x 3, 180 x 10
(superset with no rest between - 90seconds)

seated NG row - 12 x 8, 10 x 10, 10 x 10
dips - 12, 12, 12, 12
(superset with full rest - 0:30)

face pull - 32.5 x 12, 42.5 x 10, 32.5 x 12
rope pressdown - 32.5 x 15, 42.5 x10, 32.5 x 12
(superset with no rest)

preacher curl - 65 x 10
plank -0:60

Notes:
-5/3/1 week 2 bench day
-bench - what is up with 10 this week?
- chins - 51 reps in 9 sets with 90 seconds between each set
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Old 08-16-2010, 05:30 AM   #1383
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August 14, 2010
bw = 185

tempo pushup - 12, 9, 4, 5
ECWU #1
tempo pushup - 12, 6, 6, 6

treadmill:
WU - 2:00
HRI's x 10 - 0:10 sprint @15% incline + rest until HR dips between 130-140BPM
Total distance = 1.44 miles, total time = 26 minutes

Notes:
-Easy conditioning day, the tempo pushups and WU took almost 25 minutes 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.
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Old 08-16-2010, 06:07 AM   #1384
Derek Simonds
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Some of the warmups as prescribed end up feeling like a workout as far as length of time goes. Nice job on bench. 180 X 10 with 51 chin ups is solid.
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Old 08-16-2010, 06:52 AM   #1385
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Thanks, the tempo pushups called for a 10 minute active rest between the 2 sets but by the time all was said and done man I wanted to go home!
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Old 08-17-2010, 05:05 AM   #1386
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August 16, 2010
bw = 189

1. Warmup
lacrosse ball - feet, calves
foam roller - legs, thoracic
hip flexor stretch - 3 x 0:10L/R
side lying extension rotation - 10L/R
inverted hamstring - 10L/R
hell toe drop lunge - 5L/R
squat stretch

2. Strength
Burgnener WU - 45 x 1
PS - 45 x 3, 95 x 3, 115 x 3
MS + +OHS - 45 x 1+3

BS - 45 x 5, 95 x 3, 135 x 1, 175 x 1, 175 x 3, 200 x 3, 225 x 5
goblet squat - 30 x 6, 60 x 3, 90 x 2
band squat - 10
joint mobility - wrists, neck, elbows, shoulders, thoracic
(superset with full rest - 1:30)

rack pull - 135 x 5, 225 x 3, 315 x 5, 405 x 5, 455 x 5, 495 x 2
(rest - 1:30)

GM's - 95 x 12, 115 x 12, 115 x 12
hammer leg extension - pause at top - 45 x 12, 45 x 12, 45 x 12

gladiator twists - 0:10, 0:10

3. Energry
Leg blaster - 1 rounds:
20 squats
20 lunges
20 jumping lunges
10 jump squats
Time: 1:44

Notes:
-5/3/1 week 2 squat day
-BS - Felt awful, my stomach was not feeling so hot from warmup to squats, stupid almond M&M's that I just had to shove down my mouth before training. After my shitty set of squats this thought kept me going:
Quote:
More often than not, I easily get through the first exercise and start making more deals/more goals. "Just one big set of chin-ups" or "I'll do a few Prowler trips and see how I feel." Stuff like that. Or, I just go home. The point is this: you have to recognize when you're feeling down and out and accept it. Once you do that, you can confront it with a plan. - Wendler
-Rack pulls- 495 for a double I'll take it....so I know for a fact that I need to work my DL from the floor because that 495 was easy from above the knees. Guess I should work on some deficit pulling
-gladiator twists - didn't care for these, rather do the core twists
- leg blaster - 1:44 with no breaks...sweet.
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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 08-17-2010, 06:05 AM   #1387
Derek Simonds
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Nice quote and way to work through. I am with you on the rack pulls. I can pull a crap ton once it is at knee level.
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Old 08-18-2010, 04:55 AM   #1388
Allen Yeh
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August 7, 2010
BW = 186
IF = 16 hours

1. Warmup
Defranco Simple 6
Ido shoulder stability WU - green band - 12 reps

2. Strength
military press + press outs - 45 x 5+5, 65 x 3+5, 95 x 1+5, 105 x 1 + 5, 105 x 5+5, 115 x 3+5, 130 x 7+0
neutral grip pullups - 11, 6, 6
towel pullups - 6, 4, 3 (towel ripped in 1/2.....great)
(superset with full rest - 1:30)

Kroc Rows - 30 x 10L/R, 105 x 21L, 105 x 17R

neck stuff w/10# plate - 25 flexion/extension, 25 lateral extension L/R, 20 flexion/extension, 25 lateral extension L/R

cable flye - 50 x 20, 50 x 14
rear DB lateral raise - 25 x 12, 30 x 12
(superset no rest)

3. Energy
45# plate push on towel - 2 lengths of basketball court(25m?) rest 90 seconds x 3
Time: 0:28, 0:38 1:04

Notes:
-5/3/1 week 3 overhead press day
-press - I'll take it!
-towel pullups - Apparently the towel was telling me to lose more weight as it ripped in half on trying a 4th set, sweet....
-Kroc Rows - 105!!!! I think next time i'll put the towel stuff after the Kroc Rows, my hands were feeling a bit tired
-Neck and ABZ - Hit the neck but forgot the ABZ, didn't even realize it until before falling asleep last night
-Plate pushes - This sucked!@#@!#@!#@!%%#@$ The first set was fine, the 2nd.....shaky the 3rd was awful, by the time I finished my legs were cramping, I had force myself to walk around the gym for 10 minutes to get force blood into my legsed and driving home I was wondering if I should have waited longer as I felt like CRAP.

This is an exercise worth revisiting but next time either I need to not do 2 lengths per set or I need more rest between sets, something has to change. The first length wasn't bad at all it was coming back where it started to suck....That was ridiculous.
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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 : 08-18-2010 at 08:40 AM. Reason: added IF info
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Old 08-18-2010, 11:54 AM   #1389
Derek Weaver
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We used to do the towel pushes without the plates as a conditioning finisher when I was still tall enough to play basketball. Nothing else has made me come close to feeling that terrible until CF.

Nice presses again by the way.
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Old 08-19-2010, 04:16 AM   #1390
Allen Yeh
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Awful....did you guys do 2 lengths? or what? Not sure how to program those plate pushes other than knowing I should do them. My legs were cramping badly by the end of the 3rd set.

Thanks, OH pressing has always sucked for me....just never ever been good at it.

August 18, 2010
If = 16 hours

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 : 08-19-2010 at 07:33 AM. Reason: added rest day info
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