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Old 08-23-2012, 01:53 PM   #1511
Allen Yeh
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23AUG2012
BW = 189
Early AM
Defranco WU
jump rope- full ROM 2:00

back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10

chinups - 12, 5, 5, 6
NG pullup - 5
pullup - 3, 5
chinup - 7, 5

bench press - bar x 8, 95 x 5, 145 x 3, 160 x 1, 160 x 5, 180 x 3, 200 x 6,
bench press w/ slingshot - 85 x 5

Notes:
-Day 2 week 3 5/3/1 phase 1 full body
-BS - very easy, noticed some butt wink going on stretched my hips like crazy and it went away
- chins/pullups - sprinkled between sets of squat and bench - ended up at 53 total reps in 9 sets
- 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
__________________
"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 08-27-2012, 05:41 AM   #1512
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24AGU2012
Flew to NY after a half day. Ate like a pig in the airport and dinner with my parents.

25AUG2012
Drove from NY to SC....800 miles. Ate like crap again, I probably could have made better choices on the latte half on the drive but lunch was a NY pizza place so...if I'm going to eat bad I might as well enjoy it!

26AUG2012
Finished the drive, lower back is toast! Still eating crapppppy!!!!!!!!!!

32:00 walk with ruck ~25#'s
5:00 KB stuff just playing around trying to loosen up a little
__________________
"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 09-05-2012, 05:22 AM   #1513
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28AUG2012
bw =190
ECWU#2

goblet squat - 20 x 8, 40 x 5
back squat- 45 x 3, 65, x 2, 85 x 5, 105 x 5, 125 x 5

overhead press - 45 x 8, 65 x 3, 75 x 5, 85 x 3, 90 x 12

deadlift - 45 x 5, 135 x 3, 185 x 1, 235 x 1, 245 x 5, 285 x 3, 310 x 4

Notes:
-Day 3 week 3 5/3/1 phase 1 full body
__________________
"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 09-05-2012, 06:17 AM   #1514
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30AUG2012
JP WU

1a. back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10
1b. seated hamstring curl - 4010 - 90 x 15, 90 x 15, 90 x 15

2a. bench press - bar x 8, 85 x 5, 105 x 5, 125 x 5
2b. t-bar row - bar x 8, 70 x 5, 90 x 5, 100 x 5

3a. OH Rope extention - 30 x 20, 40 x 15, 40 x 15
3b. cable rope curl - 30 x 15, 40 x 15, 40 x 15

hanging scap retraction - 1 arm x 6, 1 arm x 6, 2 arm x 6, 2 arm x 6, 1 arm x 6

Notes:
-Deload day 1 week 4 5/3/1 phase 1 full body
__________________
"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 09-05-2012, 06:24 AM   #1515
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1SEP2012
bw =191
JPWU

1a. back squat- 45 x 3, 85 x 5, 105 x 5, 125 x 5
1b. overhead press + oh shrug - 45 x 5, 50 x 5, 60 x 5
1c. deadlift - 45 x 8, 135 x 5, 165 x 5, 195 x 5

2a. pec-deck flye - 3010 - 90 x 12, 90 x 12, 90 x 12
2b. straight arm pulldown - 3010 - 27.5 x 20, 32.5 x 12, 32.5 x 12

3a. barbell curl w/ FG - 3010 - bar x 12, bar x 12, bar x 12
3b. plate kickbacks - 10 x 15, 10 x 15, 10 x 15

4a. swiss ball leg curl - 12, 12
4b. chest supported supinated rear flye - 10 x 12, 10 x 12
4c. cable pallof press - 3010x50x8, 9010 x 50 x 3

Notes:
-Day 2 week 4 5/3/1 phase 1 full body
__________________
"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 09-05-2012, 06:28 AM   #1516
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3SEP2012
ECWU + MWOD Squat prep
bw = 188

goblet squat - 25 x 8, 45 x 5

back squat - 45 x 8, 95 x 5, 145 x 1, 165 x 5, 190 x 14, 255 x 1, 275 x 1

a. pause bench - bar x 5, 65 x 3, 95 x 1, 100 x 8, 115 x 8, 125 x 8
b. chest supported row - 4010 - 50 x 8, 105 x 8, 125 x 8, 135 x 8

Notes:
-Day 1, week 1 full body 5/3/1 full body phase 1 part 2
__________________
"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 09-05-2012, 06:39 AM   #1517
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5SEP2012
Early AM

2.16 mile run - 17:15 - 7:59 pace
Rest 6:00
5 x 100m strides on the minute
Cooldown - 8:00

Notes:
-Good run this morning, hitting sub 16:00 2 mile
__________________
"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 09-07-2012, 03:55 PM   #1518
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6SEP2012
BW = 188
Early AM
Defranco WU

goblet squat - 20 x 8, 30 x 5, 40 x 3
back squat - bar x 5, 85 x 10, 110 x 10, 130 x 10

chest to bar pullup - 5, 5, 4
NG pullup - 5, 5, 4, 3
chinup chest to bar - 5

bench press - bar x 8, 95 x 5, 145 x 1, 150 x 3, 170 x 3, 195 x 6, 215 x 1,

Notes:
-Day 2 week 1 5/3/1 phase 1 full body part 2
- chins/pullups - sprinkled between sets of squat and bench - focused on keeping shoulders from rounding forward, this alone kept my reps low each set
- bench - got a lift off for my rep set and my single to make sure I kept my back tight, rep set I actually got 7 but only count 6 since my last rep was a grind, my single was easy, wanted to do more but had to get to work
__________________
"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 09-07-2012, 07:27 PM   #1519
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7SEP2012
36 minute walk
__________________
"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 09-08-2012, 03:09 PM   #1520
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8SEP2012
ECWU#2 + MWOD DL Prep

pullups x 8
goblet squat - 20 x 10
back squat- 45 x 8, 65 x 5, 85 x 5, 105 x 5, 125 x 5

overhead press - 45 x 10, 65 x 3, 70 x 3, 80 x 3, 90 x 13

deadlift - 45 x 5, 135 x 3, 185 x 3, 235 x 1, 235 x 3, 270 x 3, 300 x 3, 330 x 1, 350 x 1, 350 x 1

Notes:
-Day 3 week 1 5/3/1 phase 1 full body part 2
-DL - stupid hex plates, I can't stand DL'ing with these!
__________________
"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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