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Old 08-09-2012, 05:26 AM   #1501
Allen Yeh
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8AUG2012

Went on a walk with my wife in the evening, other than that not much at all today, just felt like crap from the multiple days of little sleep.
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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 08-10-2012, 05:09 AM   #1502
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9AUG2012

Overslept and woke up with a crick in my neck, spent 3 hours edging and mowing plus 22 hour fast. Jim Gaffigan show at night, hilarious!
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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 08-12-2012, 06:43 AM   #1503
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10AUG212
Morning Run
Total time - 17:38 = 2.17 miles
cooldown walk - 7:30
Average pace was 8:08 miles
Overall not a hard run I'm surprised I lost very little in the last few months, this is the longest I've run in over 3 months.
__________________
"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 08-12-2012, 06:47 AM   #1504
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11AUG2012
total body warmup
BS - 45 x 8, 65 x 5, 85 x 3, 95 x 1, 135 x 1, 135 x 5, 155 x 5, 175 x 8

a. press - bar x 5, 65 x 5, 75 x 5, 85 x 11
b. chest supported row - 4010 - 50 x 8, 100 x 10, 100 x 10, 100 x 10

Notes:
-week 1- 5/3/1
-Super rushed session, didn't realize childcare was closing in less than 30 minutes when I got to the Y
-BS - felt good but I had really dialed back my training max with these
-press - same as above
__________________
"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 08-13-2012, 11:25 AM   #1505
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12AUG2012
mini band pull-aparts - 100 total
foam rolling - around 15 minutes trying to hit everywhere

notes:
-Ate terrible all weekend...BLAH

13AUG2012
45 minute walk at a nice and easy pace

Went on walk around the neighborhood with Connor on his bike another 40 minutes.

Notes:
-Lots of mobility stuff just sprinkled though the day, got my spud belt in the mail HOWEVER I got the wrong size, so now another week+ gone down the drain. Going to send it back today and all that stuff. I ate very well today, high fat, low carb and high protein.
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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; 08-14-2012 at 05:52 AM. Reason: added additional stuff from yesterday
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Old 08-15-2012, 05:12 AM   #1506
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Default 14aug2012

14AUG2012
EC + MWOD Squat prep - 14:00 total

goblet squat - 25 x 8, 50 x 5

back squat - bar x 3, 95 x 3, 145 x 1, 145 x 3, 165 x 3, 185 x 12, 225 x 1, 225 x 1
band face pull + external rotation - 12, 12, 12, 12

a. pause bench - bar x 5, 95 x 8, 115 x 8, 130 x 8
b. chest supported row - 4010 - 50 x 5, 110 x 8, 125 x 8, 135 x 8

jump rope - 2 minutes

Notes:
-Day 1, week 2 full body 5/3/1
-bs - pretty easy, maybe I dialed my squat max too far back but slow and steady progress right?
-pause bench - watched a few videos no clue if the way I was doing it was correct
__________________
"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 08-16-2012, 06:31 AM   #1507
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15AUG2012
25 minute walk around the park then 20-25 minutes in the pedal boat with Connor, I was dripping sweat by the time we got out of that pedal boat, life jacket + hot sun + 95 degree weather + pedal boat is a quick way to lose water weight! Eating was on the spot yesterday, total fasting time of 16.5 hours, high fat, low carb, high protein all Paleo.
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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 08-16-2012, 06:45 AM   #1508
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16AUG2012
Early AM
EC UB WU + Ido Scap WU

goblet squat - 20 x 8, 50 x 5
back squat - bar x 5, 85 x 10, 105 x 10, 125 x 10

chinups - 8, 8, 5
NG pullup - 5, 4, 5
pullup - 6, 5, 6

bench press - bar x 8, 95 x 5, 145 x 1, 145 x 3, 170 x 3, 190 x 8, 215 x 1, 215 x 1

100 kb swings w 35# - 3:08

pushups - 34 rest 0:20 then another 14

Notes:
-Day 2 week 2 5/3/1 phase 1 full body
-BS - very easy, in the manual he says 5 to 10 reps on deload % squat days, so I'll do 10's on day 2 an d5's on day 3 since that is DL day
- chins/pullups - sprinkled between sets of squat and bench - ended up at 58 total reps in 9 sets, I was shooting for 50 total reps but a math miscalculation led me to the 9th set. My left elbow started feeling smoked during the chins didn't feel it during the pullups. Maybe I'll bring my rings with me on pullup day so I don't run into that problem I did last year with my elbows.
- bench - felt great, really focused keeping my back tight, elbows in, got a lift off for my rep set and my singles to make sure I kept my back tight
- swings - pretty easy, did a set of 40 with 2 hands, then a set of 50 doing 1 handed and then another 10 with 2 hands to finish it off
-pushups were thrown in there as part of the 70's big challenge of the week
__________________
"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 08-21-2012, 05:38 AM   #1509
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18AUG2012
bw =189
ECWU#1 ~16:00

goblet squat - 25 x 8, 25 x 5
back squat- 45 x 5, 85 x 1, 85 x 5, 105 x 5, 125 x 5
mini band face pull w/ external rotation - 10, 10
mini band dislocates - 10, 10

overhead press - 45 x 5, 65 x 3, 70 x 3, 80 x 3, 90 x 10

deadlift - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 230 x 3, 260 x 3, 295 x 6, 315 x 1, 315 x 1

jump rope - 3:00

Notes:
-Day 3 week 2 5/3/1 phase 1 full body
-press - really easy could have done more on the last set but wanted to conserve myself for the DL
-DL - today felt really heavy, my last AMARAP set just felt like ugh and the singles which should be easy also felt crappy

Beach in the afternoon, great time in the sun with my family.

Ate well, Paleo , high carb, low fat, high protein.
__________________
"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 08-21-2012, 05:44 AM   #1510
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19AUG2012
100 mini band pullaparts
100 monster mini band curls
100 monster mini band pulldowns

Errand filled day

20AUG2012
Early AM - 10 minute basic joint mobility stuff
Evening - 25 minute walk with Laurie and Connor
__________________
"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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