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Old 02-18-2007, 08:34 AM   #41
Allen Yeh
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February 17, 2007
Rest - 30 minutes foam rolling

February 18, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's

KB Complex - 24 kg KB - Done all of left side then all of right side
suitcase deadlift x 6
clean x 6
1 handed swing x 6
snatch x 6
ohs x 6

Same complex but alternating sides each exercise:
suitcase deadlift x 5
clean x 5
hand to hand swing x 10
snatch x 5
ohs x 5

Notes:
-KB complex derived from reading about different KB and barbell complexes the last few days and I tried it all on one side first and that was taxing on my grip near the end. So I tried it by alternating sides and that was more met-con and a lot less taxing on my grip.
__________________
"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 02-20-2007, 11:14 AM   #42
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February 19, 2007
Band Dislocates - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
band pushup - 5, 5, 5
behind the neck band pulldown - 10, 10, 10

foam rolling - 20 minutes - concentrated on back
__________________
"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 02-20-2007, 11:22 AM   #43
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February 20, 2007

Semi Specific warmup

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 305 x 4, 310 x 4, 310 x 4
snatch grip box deadlift - 135 x 9
rack DL - 365 x 3, 405 x 1, 365 x 0

bulgarian split squat -30 x 10, 30 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

hanging leg raises - 6, 5

Tabata Row @ 5 - 8 intervals - 778 meters - 1:43/500m Average

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. 310 felt pretty good, I could have handled more.\
-SGBDL- These were an ass kicker! The box adds a new dimension of evilness to the deadlift.
-Rack Deadlifts w/ straps- Blew the dust off my straps and tried these out the 1st set was good and I wondered why I could do 405 on 1/4 squats but my rack deadlift was shaky so I tried 405 and did it once after that I felt just dead.
-Bulgarian Split squat - 30's with dumbbells was HARD.
-Tabata Row - Running short on time so I threw in a Tabata at the end.
__________________
"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 02-22-2007, 05:34 AM   #44
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February 21, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's

1 leg squat on bench - 8 left, 8 right
1 legged romanian deadlift - 15#DB's x 5L/R

Steve Shafley's kb complex:
goblet squat +
bootstrapper +
crush press +
2H swing

First round: 12 kg kb
20, 10, 10, 20

Second round: 24 kg kb
15, 5, 10, 15

bootstrapper - 12 kg x 10, x 10

Notes:
-CPMP- completed in 3:32, the goal is to finish under 7 min.
-CP Prehab- I upped the reps to 8 and still finished under 5 minutes, the goal is done in 8 minutes.
-S.S's complex - Pretty good complex but jumping up to 24 kg's was a mistake on the bootstrapper, I felt like I had very little control on those 5 reps. So I added more practice at the end.
__________________
"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 02-26-2007, 06:43 AM   #45
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February 22, 2007
Semi specific warmup
Burgener Warmup - 45 x 1

Push press - 45 x, 95 x 3, 135 x 1, 170 x 4, 170 x 4, 135 x 8, 95 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 3, 3, 35 x 4, 37.5 x 4, 12.5 x 8, BW x 12

db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12

upperbody russian twist - 35 x 6, 35 x 6

Treadmill @1% -
5 minute warmup @4mph
Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, I felt a bit of a twinge in my shoulder on the 135 and 95 so during the 95 I stopped. This twinging has been happening with the barbell overhead stuff so I may sub or cut this movement out entirely.
-Pullups - 37.5 was hard but 40 was probably possible.
-Cable Row- Stay
-Incline DB Press - Stay
__________________
"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 02-26-2007, 06:44 AM   #46
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February 24, 2007
Foam Roller/lacrosse ball - 90 minutes - entire 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 02-26-2007, 06:47 AM   #47
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February 25, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's

5 kb snatch + 5 1H swings + 10 burpees w/ 12 kg kb

bootstrapper - 12 kg x 10, 12 kg x 10

Tabata goblet squat - 24 kg kb - 14, 9, 10, 8, 8, 6, 6, 6

band traction
band dislocates - 5, 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 02-26-2007, 06:53 AM   #48
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February 26, 2007

Crossfit Challenge in Alexandria, VA

Warmup:
3 rounds - 20 seconds of the following:
jumping jacks
split jumps
jumps
side to side jumps
added squat thrusts after first round
added mountain climbers after 2nd round

Samson stretch
elbow to ankle stretch
piriformis stretch

Reviewed squats, pushups, situps, jumping pullup/chin

As many rounds in 16 minutes:
6 pushups
9 jumping pullups
12 situps
15 squats

I completed 12 rounds + 6 pushups and 8 jumping pullups

Cleans w/ medicine ball or KB
3 rounds - 30 seconds on/30 off

Notes:
-Jerry Hill provided a great environment and 2 of the people in there were definitely novices and he gave a lot of encouragement and kept everyone motivated. Had 2 pairs of rings setup and 3 pullup bars (from a line rather than fixed in place).
-workout: I was definitely regreting the tabata goblet squats from yesterday during this workout. I was able to keep a pretty good pace going the situps slowed me down a little on the latter half.


45 minutes of SMR w/ Lacrosse Ball
__________________
"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 : 02-27-2007 at 03:05 AM. Reason: Added SMR
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Old 02-26-2007, 06:59 AM   #49
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Review of The New Rules of Lifting - Strength II

I haven't finished all of phase II yet but I wanted to write my thoughts on workout A - Squat day right now and I'll update the other days as I finish them this week and next week.

The New Rules of Lifting - Strength II - Workout A:
-Squat - I started too conservatively with my numbers due to starting too aggressively in Strength I. I started out at 225# x 4 and by the end I went up to 290 # x 4 and I most likely could have gone a little bit higher. I should have started at around 270? This way I wouldn't have had this huge jump between workouts. This was done low-bar style.
-1/4 squats - I started WAAAAY too conservatively here, I ended up at 405 and felt like I could have done at least 50 pounds more. I started out at 315 and probably could have started closer to my 1 RM for squat at 350.

Workout B:
-Barbell Row - I felt like I had a pretty good progression for this, I tried to cut corners and do a little less ramping on the warmup but I think this might have been a mistake because I usually didn't feel "good" until my 2nd heavy set. I'll try to do a little bit more of a warmup for Strength III.
-Bench Press - Same comments as above. I probably should have asked for a spot more often and my poundages would have been a little higher, I'll definitley ask for spots on III.

Workout C:
-Deadlifts - I felt I had a decent progression going I maybe could have started 10-20#'s heavier in the first week.
-Rack Deadlifts - This was a lot harder than 1/4 squats, why??? I was able to 1/4 squat over my 1RM for squat but I was only able to rack deadlift a little bit over my 1RM?
-Bulgarian split squats - still a terrible exercise but at least I'm getting better at them.

Workout D:
- This was definitley the least favorite workout out of all 4 workouts, this day was just kind of boring I guess.
-Push Press - Decent progression but I'm thinking I might diverge from barbell overhead stuff for a while. I was definitely feeling twinges after a few reps on the higher rep schemes.
-Pullups - Still weaker than my chins but it's getting close.


Overall:
I liked Strength II because I didn't rush my weights as much and kill myself the first week out like I did with Strength I. Right now though I'm debating whether or not I'll do Strength III because the overhead press is giving me some shoulder annoyances. I'm scheduled to take this week off I may take 2 and see how I feel at the end.
__________________
"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 02-28-2007, 06:15 AM   #50
Allen Yeh
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February 27, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
Physio ball Y's and T's - 8 Y's, 8 T's

Running drills 1-9 from CFJ Sep. 06
Crossfit WOD 070227
10 x 100m
15.93
15.73 - BEST
16.66
16.76
16.72
16.75
16.38
16.60
18 - WORST

Rest varied from 2min to 6 minutes

Notes:
-WOD - I did 9 sprints, by the time I was on my 5th the HS athletic teams started getting on the track for their warmups and such and this was dragging my rest times out to 6 minutes at times. I got very cold and my 9th sprting was CRAP.
-I am one slow MOFO, UGH when I was looking at peoples times I was thinking ok so 13-15 I'll be good....NOT ugh This workout also put a hurting on me I was not feeling well afterwards I felt super drained.
-I am SO SORE, my feet, calves, hamstrings, obliques, rectus abdominus, serratus anterior. It hurts to laugh/move/sneeze/ go bathroom even, basically anything that causes the area between my ribcage and my pelvis to move. I need to sprint like that more often and not once every few months. OUCH
__________________
"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 : 03-01-2007 at 04:10 AM. Reason: Added soreness feelings
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