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Old 07-24-2012, 05:05 AM   #1491
Allen Yeh
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23JULY2012
A day of nada, my brother and sister went back to NY today afte being here for a week and a half. Worked, ate and brought them to the airport. Lunch was horrible, mny brother wanted to go to Perfectly Franks, which is a hot dog place with crazy concoctions, I ate so much at lunch that dinner all I had was some left veggies and a handful of trail mix.
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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 07-24-2012, 05:39 AM   #1492
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24JUL2012 Early AM session:
DeFranco Upper Body Warmup
Ido shoulder stability warmup

Bench Press - 45 x 8, 95 x 5, 145 x 3, 175 x 6, 190 x 4, 200 x 6

dumbbell bench press - 60 x 18, 55 x 13

a. meadows rows - 50 x 8L/R, 70 x 8L/R, 70 x 10L/R
b. TRX face pull + external rotation - 12, 12, 12

a. 1 arm DB shrug (non-working hand behind back) - 1211 - 70 x 8, 70 x 8, 70 x 8
b. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz) - 10 x 12, 10 x 8, 5 x 15

Bear complex - PC + FS + PP + BS + PP - 85 x 5 times through
Ikei complex - bar x 3 reps each

Notes:
-DeFranco cycle - Day 1 week 2
-bench - all the work sets felt pretty good today, maybe adding the Ido warmup helped, will try again next week
-DB bench - started too heavy again
-meadows rows - 70 was good maybe a little bit more for next week
-1-arm shrugs - Maybe need to go down in weight, I feel it much more in my right side than my left side
-side lying lateral raise - still felt weird
__________________
"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 07-26-2012, 03:55 AM   #1493
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25JULY2012

5 rounds:
10 kb swings - 12kg
10 pushups
10 goblet squats - 12kg
10 band pullaparts - mini
3L/R snatch + windmill - 12kg

time = 12:04

bottoms up press - 12kg - 5, 5, 5, 5

Notes:
-light day, just to get blood flowing
__________________
"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 07-30-2012, 05:32 AM   #1494
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26JUL2012
Defranco Lower body warmup

db jump squats w/10# DB's - 6, 6, 6, 6

DL - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 270 x 6, 290 x 4, 305 x 5

barbell banded bulgarian split squat -3010 - light bands x 8L/R, mini x 8L/R, mini x 8L/R

a. back extension holding weight on chest- 5 x 15, 5 x 15, 5 x 15
b. lateral shuffle w/ mini band (anti rotation)- 5L/R, 5L/R, 5L/R
c. barbell hip thrust - 115 x 10, 115 x 10, 115 x 10

Notes:
Day 2 - Week 2
-DL - felt good today, i need to find my belt, haven't seen it since I packed it up before i deployed
-barbell BSS w/band - light bands weren't too bad, will either add the mini band also or add weight
-I'm not sure I like this template with 2 upper body sessions and 1 lower body session I feel like I'm not getting enough leg work....we'll see I guess
__________________
"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 07-30-2012, 05:38 AM   #1495
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28JULY2012
DeFranco Upper Body WU

Blackburns - 5# x 4 positions x 0:15 each, 2.5 x 0:15 each

chinups - 7, 6, 5, 3 = 21
db pullover - 40 x 25, 40 x 20

a. cable flyes - 3010 - 50 x 12, 50 x 12, 50 x 12, 50 x 12, 50 x 12
b.TRX rear flye - 15 x 15, 15 x 15, 15 x 15, 15 x 15, 15 x 15

a. plate front raise - 45 x 8, 45 x 8, 45 x 8
b. lateral db raise - 15 x 8, 15 x 8, 15 x 8
c. seated clean + half press - 15 x 8, 15 x 8, 15 x 8

a. db hammer curl - both arms together - 40 x 8, 35 x 8, 35 x 8, 30 x 8
b. OH DB extension - 25 x 25, 40 x 8, 50 x 8, 40 x 8

100 pushups - 5:02

Notes:
-Day 3 Week 2 - Upper Body Repetition day
-Somewhat monotonous day, nothing too special, while I'm not that strong I just enjoy the ME days more than repetition days.
__________________
"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 07-30-2012, 05:42 AM   #1496
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30JUL2012
TRX Warmup
100 mini band pullaparts
100 light band curls
100 light band pulldowns

a. band good mornings - light x 15, x 15, x 15
b. swiss ball jackknife - 10, 10, 10

a. goblet side lunge - 15 x 10L/R, 15 x 10L/R
b. pushups - 20, 20
c. pullups - 5, 5

Notes:
Nice easy early morning workout in the hotel gym, the Defranco stuff will have to wait until I get home.

Afternoon
Went to Stone Mountain which involved a bunch of walking, good times.
__________________
"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 08-01-2012, 04:17 AM   #1497
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31JULY2012

Still out of town, not much special to report, went to a Mongolian grill place, ate waaaay too much, 5 bowls in all.

1AUG2012
Early AM
I didn't wake up early enough to run down to the gym so I just did some stuff in the room quickly:
supine bridge with reach - 6L/R
yoga pushup - 8
spiderman with hip lift and overhead raise - 3L/R
neck 3 way joint mob - 5 each way
hip circles - 5L/R
shoulder circles - 33
wrist mob - 15
egyptian - 5L/R
squat - 33
yoga pushup - 8
Cossack - 10 L/R
squat - 33

Notes:
-did all these except for the joint mobility things at a fairly fast clip, just trying to get some movement in after gorging myself at that grill the night before, hopefully I'll be able to get into the gym after work today
-supine bridge with reach - saw this video on a Eric Cressey video, I liked it, another variation to throw in the toolbox
-yoga pushup - this is basically a pushup and going into downward dog (I think is what it's called this sucked, not because the pushups are hard but because I suck so bad at going into downward dog, my hamstrings felt tight, I think my back wasn't flat, and I wasn't really able to maintain a plane with my upper body

Afternoon:
Went to a park near the hotel with Connor, helped him make his own ninja warrior course, he had a blast. Found this great little burger joint that only served grassfed beef and local ingredients, I had a beef burger with smoked paprika mayo + pickles + tomatos + pepper jack + pork belly and it was good! Took Connor to the pool later that night and the pool was frigid!
__________________
"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 : 08-02-2012 at 04:45 AM. Reason: Added later day stuff
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Old 08-06-2012, 06:35 AM   #1498
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2AUG2012

Atlanta Zoo and Gladys and Rons Chicken and Waffles place at night, so good!

3AUG2012

Did some light movement type stuff with Connor down at the hotel gym, about an hour in all, ended with a 18 flight walk up the stairs back to our floor, Connor's idea not mine! Also went to the Botanical Gardens and the Legoland discovery center. fun times.
__________________
"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 08-07-2012, 05:48 AM   #1499
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4AUG2012
BW = 189
TH UB WU + glute bridge w/ reach x 6L/R + yoga pushup + spiderman w/hiplift and reach

bench press - 45 x 8, 95 x 5, 115 x 3, 135 x 5, 145 x 5, 160 x 18

a. chest to bar pullup - 5, 5, 4, 3, 4, 3, 2, 4 = 30 total
b. military press - bar x 10, bar x 10, bar x 10, bar x 10,bar x 10
c. 1-arm shrug - bar x 10, bar x 10, bar x 10

a. band pullapart - mini x 35, mini x 30, mini x 35
b. neck flexion/extension - 30, 20
c. landmine - arms only - bar x 10L/R, bar x 10L/R, bar x10L/R

a. thick bar curl - bar x 15, bar x 15, bar x 10, bar x 10
b. band pressdown w/ light band - 25, 25, 25, 25

jump rope - 5 x 0:30on/0:30off

Notes:
- 5/3/1 week 1 day 1
-Kind of cobbled together at the last minute, I knew I wanted to go back to 5/3/1 but had no plan at all, waaaaay too many accessory items

5AUG2012
Not much, errands and then around afternoon started feeling drained and crappy, ended up going to bed by 9 and slept until 630.

6AUG2012
Probably 15-20 minutes total of recovery stuff
__________________
"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 08-08-2012, 08:49 AM   #1500
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7AUG2012
Early AM
BW = 190
TH LB WU + MWOD DL prep stuff

DL - 45 x 8, 135 x 5, 185 x 3, 215 x 1, 215 x 5, 245 x 5, 280 x 8
band pullaparts - 30, 30, 30, 10

a. front squat - 3010 - 65 x 10, 75 x 10, 90 x 10
b. seated leg curl - 4010 - 70 x 15, 90 x 12, 90 x 12

a. back extension - hands across chest - 5 x 15, 5 x 15, 5 x 15
b. band twists - arms only - mini - 10L/R, 12L/R, 10 L/R

hanging leg raises - 10, 10, 10

db swings - 35 - 100 reps total broken up into mostly sets of 20 ~6 minutes total

Evening
~20 minutes of foam rolling + stretching

Notes:
-5/3/1 - week 1 day 2
- DL - felt good could have repped out a few more but I contained my enthusiasm as in his new FAQ Wendler said on the 5's week to leave 2-3 in the tank, and to go harder on the 3's and 5/3/1 week
- FS - very easy but I picked a 1RM max weight and took 90% of the 90% going to try to avoid the knee pain by rebuilding my FS from the ground up. Every time I start getting in the 200's my left knee just starts bugging me. BS doesn't have this problem so it's something specifically I'm doing on FS's that I haven't figured out 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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