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Old 07-09-2007, 07:05 AM   #151
Allen Yeh
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July 6, 2007

CPMP
Lunge w/ lateral flexion (moving) - 8
Drop lunge - 8
inverted hamstring (backward) - 8
elbow to instep - 4
Knee hug (moving) - 8
hand walk (forward) -4

Deadlift - 45 x 5, 135 x 3, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(rest 60s before pullups)
pullups - 3, 3, 3, 3,
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)

AC Complex C - 4 sets of 5 reps w/90 seconds rest
deadlift - 135, 95, 45
high pull - 135, 95, 45
clean - 135, 95, 45
military press - 135x1/95x4, 95, 45
jump lunge- 95 x 2/45x3, 95x3/45x2, 45

snatch + OHS - 45 x 5, 95 x 5
ps + ohs - 135 x 5, 155 x 0
pc+pj+pp+OHS - 155 x 1
ps+ohs - 135 x 3, 135 x 3, 135 x 3

DB farmer walk - 100 x ~20m, 100 x ~20m, 100 x ~10m, 100 x ~10m

Notes:
-deadlift- 245 was no problem, I'll up it to 265 this week
-Pullups and Ring dips - Still unweighted, this week I'll throw in the weighted vest
-Complex C - This one SUCKED, 135 was too heavy to start out with for the military press, 95 was even too heavy for the jump lunges, I cut my effort to 3 sets because I twisted my ankle on the 3rd set of jump lunges and said "screw this!" Next time I do this one I'm going to start with 45.
-OHS - I was able to get 155 x 1 but it didn't feel great so I went back to 135.
__________________
"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 07-12-2007, 08:40 AM   #152
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July 9, 2007

CPMP
Lunge w/ lateral flexion (moving) - 8
Drop lunge - 8
inverted hamstring (backward) - 8
elbow to instep - 4
Knee hug (moving) - 8
hand walk (forward) -4

Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 3, 265 x 3, 265 x 3
(rest 60s before pullups)
pullups - 30#vest x 3, 3, 3
(rest 60s before ring dips)
ring dips - 30# vest x 3, 3, 3
(rest 60s before repeating cycle)

AC Complex D - 4 sets of 5 reps w/90 seconds rest
Jump squat - 95, 95, 95, 45
squat - 95, 95, 95, 45
squat and hold 10s - 95, 95, 95, 45
military press - 95, 95, 95, 45
push press - 95, 95, 45, 45
squat + press - 95, 95, 45, 45

1-arm DB bench press - 75 x 6, 75 x 6, 75 x 3, 55 x 9
(superset with full rest - 60 seconds)
1-arm DB row (unsupported) - 75 x 6, 75 x 6, 75 x 3, 55 x 9

cable curl - 90 x 12, 130 x 3/3/3/3
(superset with full rest - 60 seconds)
rope pressdown - 90 x 12, 130 x 5/3/4

Notes:
-deadlift- 265 was no problem, I'll up it to 285 next time
-Pullups and Ring dips - 30# wasn't too bad, did a total of 3 sets for 3 reps
-Complex D - This complex wasn't too bad though it totally wore out my legs, my biggest limitation with this complex was shoulder pain after holding the bar in place after so many sets in a row, main reason I had to lower the weight on the 3rd set of push presses.
-1-arm DB bench press - Need to start lighter and larger ROM, on the 3rd set I went a little bit deeper and that killed me.
-1-arm db row - no problems really
-cable curl + pressdown - 2nd set I aimed for a total of 12 reps but chose a weight that I could do 3-5 and did 10 seconds of rest between every 3-5.
__________________
"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 07-16-2007, 04:45 AM   #153
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July 15, 2007

Warmup - 0.58 mile run to high school track - 3:58

Sprints -
10 x ~20m (13paces) w/ 60 seconds rest
10 minutes rest
10 x ~27m (18 paces) w/ 60 seconds rest

Cooldown - Run 0.51 miles - 3:29
Walk -0.66 miles 12:20

Notes:
-Sprints - I was supposed to do 25m's for all the runs but they are redoing the track at the HS, I had to use the pace count method and realized I was short the first time and now I realize I'm was long.
-Asphalt track - While I realize it's probably cheaper for the HS to redo the track in asphalt....it sucks compared to what they used to have BAH!
__________________
"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 07-17-2007, 04:05 AM   #154
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July 16, 2007

Foot mobility drills ~25m's
Xband walk - 8L/R
band pushup - 11
quadruped abduction - 8L/R
scap pushup - 16
sidelying adduction - 8L/R
inverted hamstring (backward) - 8L/R
lunge w/lateral flexion - 8L/R
wall slides - 8, 8

Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 2, 265 x 3, 265 x 3, 265 x 2, 265 x 2
(rest 60s before pullups)
pullups - 5, 5, 30#vest x 3, 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 5, 5, 30# vest x 3, 3, 3, 3, 3
(rest 60s before repeating cycle)

Incline DB press - 55 x 12, 70x6/6
(superset with full rest - 60 seconds)
ring rows - BW x 12, 12

Notes: Quick workout today
-Deadlift - I might try to go up next time to 285?
__________________
"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 07-20-2007, 03:05 AM   #155
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July 18, 2007
foot mobility drills
lunge w/ lateral flexion (moving) x 6
Drop lunge x 6
inverted hamstring (backward) x 6
knee hug (moving) x 6
hand walk x 3

1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 1, 75 x 5, 75 x 5, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)

2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 20 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)

3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)

Tabata suicides on basketball court
5 minutes slow run on basketball court -6 laps
Tabata rows - w/ damper at 5 total distance - 743m

Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 20 was easy in the beginning but a struggling a bit at the end
-squats - Screwed up my stopwatch so the first set was messed up
-Tabata suicides - BAD IDEA - I haven't done suicides on a basketball court in 1+years so doing Tabatas was an even worse idea - right knee was unhappy with me after all was said and done
-Tabata Row - Not too bad
__________________
"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 : 07-20-2007 at 03:05 AM. Reason: wrong date!
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Old 07-20-2007, 03:10 AM   #156
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July 19, 2007

Run outside:
Total time = 35 minutes
Run - 12 minutes - 1.55 miles
~1 minute on/1 minute off - 18 minutes - 2.05
Walk - 5 minutes - 0.25

Notes:
- I was just planning a quick 10-15 minute clear my head run, when I got lost in the trails that crisscross Reston. The intervals were primarily a result of slowing down enough to get my directional bearings and partially due to confusion. Didn't feel too bad surprisingly that is the most I have ran for a month+
__________________
"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 07-21-2007, 08:14 PM   #157
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What are Tabata suicides?
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Old 07-22-2007, 08:18 AM   #158
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Name of a running drill on a Basketball court, start out endline, run to the free throw line, run back to endline, now run to the 3-point line, back, now run to the center circle, back to the endline, now to the divisionline, back to the endline, now to the other side of the center circle.....etc

repeating these using the tabata method for work/rest.
__________________
"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 07-28-2007, 07:38 PM   #159
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July 27, 2007

foot mobility drills
hand walk x 3
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6

1. front squat + push press - 45 x 5, 95 x 10, 75 x 10, 75 x 10, 75 x 10

2a. Inverted Row - BW x 10, 10, 10, 5/5 (feet closer in)
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 45 x 10L/R, 45 x 10L/R, 45 x 10L/R, 45 x 10L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 10, 10, 6, 10
(rest 30 seconds before repeating 2)

3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)

4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 170 swings

Notes:
-Overall: 4 x 10 SUCKED
-Front squat + push press - Killing my wrists on the transition
-Inverted rows - Did these with my feet on the ground, tried to be very explosive the last set I had to bring my feet in a bit to get my chest to the bar
-good morning + lunge - this one kind of sucked!
-squat jump to chin w/ knee tuck - This one got a bit hard, need a better bar to jump to
-KB swings - I managed my fatigue pretty well I thought, I guess too well! I fell 13 short of my number in June.
__________________
"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 07-28-2007, 07:44 PM   #160
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July 28, 2007

Foam Roll Upper Back - 2:00
Foam Roll Lats - 1:30
Thoracic extension - 12, 12
Y/T/W - 8 all, 8 all
External band rotation - 15 L/R, 15 L/R
Seated Shoulder Depression - 15 sec, 15 sec
sidelying shoulder internal rotation - 10L/R
reach, roll, lift - foam roller - 15, 10
stick dislocates - 7, 5, 3
1-leg balance - 15 sec L/R, 15 sec L/R, 5 sec on pillow L/R
Elevated pushup hold - 20 sec

Stretch

Notes:

-Shoulders have not been feeling great, very noisy lately took todays rest to really get some solid shoulder prehab in.
-sidelying shoulder internal rotation - felt a lot of clicking in my shoulder
-1-leg balance - my balance has always sucked!! trying to work in my daily routine as a kind of GTG method.
__________________
"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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