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Old 12-11-2008, 03:39 AM   #681
Allen Yeh
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December 11, 2008
*11 hour fast*

Early AM
Intuflow - 15 minutes
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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 12-11-2008, 05:07 AM   #682
Derek Simonds
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That looks like a great start. 7:31 mile is plenty fast.
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Old 12-11-2008, 05:28 AM   #683
Allen Yeh
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Now if only the weather could stay like yesterday until I leave for school I'll be set! I think they said it was mid 60's yesterday.
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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 12-12-2008, 03:56 AM   #684
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December 11, 2008 Continued
*no fast*
BW = 193

1. WU
Eric Cressey Warmup Option 1:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
broad jump - 3, 5, 5, 5, 5, 5 (rest 1.5 minutes)

deadlift - slightly elevated - 1 piece of extra flooring w/no shoes - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 305 x 5, 305 x 5, 305 x 5, 305 x 5
(rest 3 minutes)

db reverse lunge - 40 x 6L/R, 40 x 6L/R, 40 x 6L/R
Pallof press - 30 x 10L/R, 70 x 10L/R, 70 x 10L/R
(superset with no rest)


3. Energy

None - ran out of time

Notes:
-Maximum Strength - phase 2 - lower body day 2 - week 1: medium intensity
-broad jump - Got almost mid court on the basketball court with 5 jumps with a slight pause between each.
-deadlift w/slight elevation - Used 1 piece of extra flooring on each side to elevate the DL, maybe 1/4" if that...not much higher. 305 for 4 sets of 5 was EASY today, I'm definitely going up next week, 310 or 315.
-DB reverse lunge - I forgot to go up, 40 was challenging enough since I was short on time I was supersetting this with the Pallof press with 0 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 12-15-2008, 03:00 AM   #685
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December 12, 2008
*15 hour fast*
BW = 190

1. WU
Eric Cressey Warmup Option 1:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
speed bench press @40% - 45 x 8, 95 x 5, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 215 x 3, 215 x 3

close grip bench press - 165 x 5, 175 x 5, 175 x 5
chest supported row - neutral grip - 65 x 5, 80 x 5, 80 x 5
(superset)

inverted row - legs straight and wider grip chest to bar - 10, 10, 10
scap pushup - 15, 15, 15
(superset)


3. Energy

Row - 0:30/0:60 x 6 + 1:00 cooldown - Total 2432m's

Notes:
-Maximum Strength - phase 2 - upper body day 2 - week 1: medium intensity
-Worked out with a former PL'er that works at the gym, no rest times indicated just jumped in whenever he was finished each set.
-speed bench - Still felt awkward, tried a few thigns he suggested, the heavy sets felt good.
-close grip bench - 175 wasn't hard, could go up
-NG grip chest supported row - 80 pounds felt light today!
__________________
"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 12-15-2008, 03:02 AM   #686
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December 13 and 14, 2008

Not much of anything other than the regular household stuff, didn't feel motivated to get my ass out and run in the morning and then by the time we were done with what we needed to do for the day, I definitely didn't want to go running!

I'm looking forward to this week though, very high intensity!
__________________
"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 12-16-2008, 03:18 AM   #687
Allen Yeh
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December 15, 2008
*15 hour fast*

A flat tire forestalled my gym plans, hooray for things you can't do anything about! So instead I did 1.5 hours of leaves and then went off to the playground with Connor for an hour later, can you believe it was 60+ here yesterday? It's the middle of December!

Later that night I got a lot of deadlifting in when I helped my friends with a 50" TV, that thing is a beast!
__________________
"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 : 12-16-2008 at 06:55 AM. Reason: spelling
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Old 12-16-2008, 03:42 AM   #688
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Nice way to keep things in perspective. I hate flat tires. The last one I had was on the 405 South just outside of downtown LA. That was interesting.

Enjoy the weather while you can. It has been crazy cold up in the NE.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 12-17-2008, 03:05 AM   #689
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December 16, 2008

At home with Connor while Laurie is in NY with Hunter, basically a day of errands and hanging out with Connor. Lots of fun!

I'm psyched for the gym today!
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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 12-17-2008, 03:38 AM   #690
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Quote:
Originally Posted by Allen Yeh View Post
December 15, 2008

can you believe it was 60+ here yesterday? It's the middle of December!
God bless global warming
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