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10-16-2008, 11:49 AM
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#581
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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October 16, 2008
*14 hour fast*
BW = 190
1. WU
DROM WU - 10 all movements
DC crew Prehab #5: Circuit with no rest
EQI pushup - 0:60, 0:45
prone T - 7.5 x 10, 7.5 x 10
plate halos - 10 x 10CL/CCL, 10 x 10CL/CCL
OHS - 45 x 7
2. Strength
Burgener WU - 45 x 1
3 pos. clean- ground, hang, high hang - 45 x 2
tall clean - 95 x 3, 145 x 2, 165 x 1
clean + jerk - 165 x (1+2) (ouch)
front squat - bottom up - 165 x 3, 175 x 3, 185 x 3, 200 x 3, 225 x (1+0+1), 195 x 3, 195 x 3, 195 x 3, 195 x 3, 195 x 1
(1 min rest for work sets 1-3, 2 minutes for sets 4+5, back to 1 minute rests on the remaining 5)
RDL - 115 x 10, 135 x 10, 135 x 10, 135 x 10
(rest - 2 minutes)
chin w/ pinkies touching - 1 (OUCH)
strict press - 45 x 2, 95 x 2, 95 x 2, 115 x 2, 115 x 2, 135 x 2, 135 x 2, 135 x 2
2H kb swing - 55# - 30
Notes:
-Tall cleans - these felt great today, 165 was no problem
-c+j's - the jerks hurt my left arm, crap
-10 x 3 front squats - Not nearly as bad as the back squats.
-strict press - Holy crap my overhead strength got so much weaker.
__________________
"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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10-16-2008, 11:51 AM
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#582
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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Forearm pain is back
Because of my stupidity last week(heavy jerks + kipping pullups) it seems that my arm is back to hurting again. I'm going to lay off the movements that bother it for at least a week and see where to go from there. Damn.
__________________
"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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10-16-2008, 04:44 PM
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#583
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Senior Member
Join Date: Oct 2006
Posts: 346
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i thought it was elbow? or is this new?
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10-16-2008, 04:51 PM
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#584
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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I messed up my left forearm/elbow area a while ago. I've been avoiding things that hurt it for months now and I guess I grew too overconfident with it.
__________________
"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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10-16-2008, 04:53 PM
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#585
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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A quick note....my legs right now are wondering why the heck I hate them. Wow....I thought the 10 x 3 front squats weren't so bad after I was done. I'm wrong.
__________________
"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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10-16-2008, 09:05 PM
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#586
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Senior Member
Join Date: Nov 2007
Posts: 2,642
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So did you do the 10x3 with the same weight across or did you work your way up and down through the 10 sets. Regardless, 30 total reps on fronts quat is brutal.
__________________
Quote:
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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- CJ Kim
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10-17-2008, 03:47 AM
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#587
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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Quote:
Originally Posted by Derek Weaver
So did you do the 10x3 with the same weight across or did you work your way up and down through the 10 sets. Regardless, 30 total reps on fronts quat is brutal.
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I did them bottoms up and working up and then down, so the first 6 sets I stated at 165 and hit 225, then for the next 5 sets I did 195 with a minutes 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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10-20-2008, 04:54 AM
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#588
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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October 17, 2008
*No fast*
Drove up to my friends wedding, rehearsal, rehearsal dinner and pre-wedding night out. I haven't drank this much total in years. Ouch
October 18, 2008
*no fast*
Friends wedding, reception...etc Still recovering...the reception didn't help.
October 19, 2008
*no fast*
Drove home and went for a nice walk with the kids, by walk I mean chasing after them on their bikes ~30 minutes.
__________________
"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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10-20-2008, 11:49 AM
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#589
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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October 20, 2008
I feel worse today than I did yesterday! Wow I drank more in the this last weekend than I have in years. Today I'm just barely able to drag my ass around the office. I'm going to skip the gym and hopefully get a good night's sleep tonight.
__________________
"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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10-20-2008, 12:13 PM
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#590
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Senior Member
Join Date: Mar 2008
Location: Mississippi
Posts: 945
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Quote:
Originally Posted by Allen Yeh
October 20, 2008
I feel worse today than I did yesterday! Wow I drank more in the this last weekend than I have in years. Today I'm just barely able to drag my ass around the office. I'm going to skip the gym and hopefully get a good night's sleep tonight.
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Amazing what booze can do to you!  |
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