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Old 01-03-2009, 09:31 AM   #721
Allen Yeh
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January 2, 2009
*16 hour fast*
BW = 196?? (different scale)

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and 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
snatch deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 3, 205 x 3, 215 x 3, 195 x 5, 195 x 5
seated 90/90 stretch - 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R,
(superset with no rest - 1.5 minutes)

speed deadlift -245 x 1, 245 x 1, 245 x 1, 245 x 1, 245 x 1, 245 x 1, 245 x 1, 245 x 1
(rest - 0:45)

walking db lunge - 25 x 7L/R, 30 x 7L/R, 35 x 7L/R, 25 x 10L/R

dragon flag - 12, 12, 12
db suitcase dl - 25 x 10L/R, 35 x 10L, 35 x 10R
(superset with full rest - 0:30)


3. Energy

Run 6:00
walk 1:00
run 2:00
walk 2:00

Total miles: 1.07miles

Notes:
-Maximum Strength - phase 3 - lower body day 1 - week 1: high intensity
-snatch deadlift - w/Oly shoes - These felt GREAT today, I should have started higher than 195, it was 3x3 then 2 x 5, easy stuff.
-speed DL - no shoes - Felt pretty good, tried to lockout my hips at the top
-dragon flag - 1st set was cake, the other 2 sets not so much
-suitcase db deadlift - I wasn't sure if I was supposed to do both sides per set or switch sides each set, it seemed that switching sides made more sense.
-Run - What a craptastic run, my legs felt like lead but I made myself run since I've been skipping too many runs lately. The wind was crushing me on the way out too. The first 6 minutes I only went 0.69miles so that's like a 8:30/mile pace or something. Bah!
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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

Last edited by Allen Yeh; 01-05-2009 at 04:52 AM. Reason: 2009 duh!
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Old 01-05-2009, 04:53 AM   #722
Allen Yeh
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January 3, 2009

Spent 2 hours outside with the kids, goofing around, playground, walking around the neighborhood.

January 4, 2009


I was supposed to hit the track today but went to Madagascar 2 with the kids instead. HA!
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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 01-05-2009, 05:03 AM   #723
Derek Simonds
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Great movie. The penguins killed me. BTW your run from the 2nd didn't sound that craptastic. I would be happy with a 8:30 pace right now.
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Old 01-06-2009, 06:12 AM   #724
Allen Yeh
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January 5, 2009
*no fast*
bw = 195 (new scale)

Early AM
Laree Draper Joint mobility - 10 reps for all movements/directions

Notes:
-slacked on joint mobility stuff big time over the vacation, I think I might have done it one day or 2


PM workout:

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
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
floor press - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 245 x 3, 245 x 3, 225 x 3, 195 x 5, 195 x 5
(rest - 1.5 minutes)

supinated seated cable row - 12 x 7, 14 x 7, 16 x 7, 12 x 10
band pushup - feet on floor x 7, feet elevated 8" x 7, feet elevated 18" x 7, feet on floor x 10
(superset with rest - 0:30)

Face pull - 60 x 10, 80 x 10, 80 x 10
behind the neck band pull apart - 12, 12, 12

3. Energy Made up the missed track workout today
Jogged to track - 2:10
rest 2:00
800m's(aiming for a 3:45 pace) - 3:50, 3:43 (1:15 rest between sets)
400m's(aiming for a 1:52 pace) - 1:53, 1:49, 1:47, 1:50 (1:00 rest between sets)
~100m strides - 0:23, 0:24, 0:21 (rest until the top of the next minute)

rest - 8:48

Notes:
-Maximum Strength - phase 3 - upper body day 2 - week 1: high intensity
-barbell floor press - This exercise felt super awkward, had a hard time keeping my back tight on the floor like that. I should have gotten a liftoff once I hit 195, I was happy that I got 245 for 3 though.
-800's - Not stellar
-400's - These felt great, I really should concentrate more on the 800's and drop my recovery time on these 400's down to 30 or 45 seconds.
-Strides - Felt good, I was planning on doing 4, but Star Spangled Banner started playing after my 3rd set, and I wasn't sure if we're supposed to stop or not, so I just stopped anyway just to be on the safe side.
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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

Last edited by Allen Yeh; 01-06-2009 at 06:47 AM.
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Old 01-06-2009, 06:47 AM   #725
Allen Yeh
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Begin Rant

At the track yesterday I couldn't help but be envious of those running around me that looked like they were flying on land. Ugh, it seems even with the progress I've made throughout the years running will just never be my thing. When you see people that look as if the 3 miles they just ran was effortless, while I'm just trying to hold on for dear life at a 3 mile effort.

Bah!
/rant
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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 01-06-2009, 07:21 AM   #726
Derek Simonds
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Yeah I really don't want to run with you now. Your numbers are coming down quickly.
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Old 01-06-2009, 06:52 PM   #727
Don Stevenson
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Hey Allen,

Don't be too envious of good runners, most of them are just one trick ponies

If you really need cheering up though i'll send you a video of me running. The kindest thing that's ever been said about my style was "wounded elephant"
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Old 01-07-2009, 05:11 AM   #728
Allen Yeh
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January 6, 2009
*16 hour fast*

Laree Draper Joint mobility - 5 reps for all movements/directions

Notes:
-Not feeling the gym today, felt just wasted by the afternoon. Thought about hitting up a home workout but a strained wrist flexor(?) I decided to just lay off.
__________________
"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 01-07-2009, 05:25 AM   #729
Allen Yeh
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Wounded elephant, nice!I guess that makes my style like a whale with legs? heh.
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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 01-08-2009, 07:11 AM   #730
Allen Yeh
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January 7, 2009
*17 hour fast*
*fasted workout* (non intentionally)
BW = 192 (different scale)

1. WU
Eric Cressey Warmup Option 1: 11:40
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and 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 free squat @50%- subbed oly squat - 45 x 8, 95 x 5, 145 x 3, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2
(1 minute rest)

rack pull from knee height w/ straps - barefoot - 315 x 5 (EASY), 405 x 5, 455 x 4 (PR!), 365 x 7, 385 x 7
wall ankle mobilitzation - 8L/R, 8L/R, 8L/R, 8L/R
(superset with no rest - 2 minutes)

reverse db lunge from a step - 30 x 5L/R, 45 x 5L/R, 45 x 5L/R, 30 x 7L/R

cable woodchop - skipped
isometric bulgarian split squat - skipped
(superset with full rest - 0:30)

3. Energy
Ran out of time, skipped it.

Notes:
-Maximum Strength - phase 3 - lower body day 2 - week 1: high intensity
-Oly squat - Subbed in the oly squat for the speed free squat as I've been having a heck of a time trying to make myself not push with my hips as much, didn't want to confuse the issue.
-rack pulls from knee height - no shoes - These felt easy, on the 455 I missed the last rep because one plate fell off when I racked the bar on the pins.
-reverse lunge from a step - Harder than it looked on paper, the extra ROM really put a hurt on my legs today.
-Ran out of time and skipped the rest of the workout, if I have time I'll fit it in 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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