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Old 01-08-2009, 06:58 AM   #731
Derek Simonds
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Dammit man 455 X 4! Incredible. I really need to start doing rack pulls.
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Old 01-08-2009, 07:57 AM   #732
Arden Cogar Jr.
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Quote:
Originally Posted by Derek Simonds View Post
Dammit man 455 X 4! Incredible. I really need to start doing rack pulls.
Damn straight. He would have gotten 5 had he been able to put collars on the bar. Very impressive.

And Derek, IMO, rack pulls are the shiznit for giving one the thick back/rugged shoulder/trap look. Nothing causes more hyptertrohpy than pulling and holding a massive weight. And there is no shame in using straps - I would encourage it. It's not, IMO, a grip movement - it's a "let's get me some rugged shoulders, back and traps movement."

All the best,
Arden
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Old 01-08-2009, 10:02 AM   #733
Derek Simonds
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Quote:
Originally Posted by Arden Cogar Jr. View Post
Damn straight. He would have gotten 5 had he been able to put collars on the bar. Very impressive.

And Derek, IMO, rack pulls are the shiznit for giving one the thick back/rugged shoulder/trap look. Nothing causes more hyptertrohpy than pulling and holding a massive weight. And there is no shame in using straps - I would encourage it. It's not, IMO, a grip movement - it's a "let's get me some rugged shoulders, back and traps movement."

All the best,
Arden
Well it looks like I just might be getting a rack and have been working on growing my back so this will definitely be going into the program!
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Old 01-12-2009, 04:44 AM   #734
Allen Yeh
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January 8, 2009
*16 hour fast*
bw = 194 (new scale)

Early AM
Intuflow

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
speed pin press - 4th hole from bottom - 45 x 8, 95 x 5, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3
(rest - 1 minutes)

neutral close grip seated cable row - 16 x 5, 17 x 5, 18 x 5, 12 x 7, 13 x 7
db push press - 55 x 5, 60 x 5, 60 x 5, 50 x 7
(superset with full rest - 0:30)

straight arm pull down - 60 x 12, 70 x 12, 70 x 10
lying db extension - 25 x 10, 25 x 10
(superset with no rest)

(made these 2 up since I missed them the day before)
cable woodchop - 30 x 10L/R, 30 x 10L/R, 30 x 10L/R
Isometric Bulgarian split squat - 0:30L/R, 0:30L/R
(superset with no rest)

3. Energy
15 minutes @70%MHR on recumbent bike

Notes:
-Maximum Strength - phase 3 - upper body day 2 - week 1: high intensity
-speed pin press - This just felt weirder than the speed bench press.
-db push press- I'm happy I was able to do sets of 5 with the 60's!
-NG seated row - I had to use straps on the heavy sets, my forearm is definitely feeling a bit strained as of late.
-isometric BSS - These suck just about as much as the regular version
-Energy - Did 15 minute as I missed the day before
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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.
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Old 01-12-2009, 04:45 AM   #735
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
Well it looks like I just might be getting a rack and have been working on growing my back so this will definitely be going into the program!
They didn't drain me like heavy deads do either.
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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 01-12-2009, 04:46 AM   #736
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January 9 + 10, 2009

Drill weekend, I ate pretty well considering the food that was supplied to us, gave away all my crappy stuff, stopped by the grocery store to grab a few apples and protein bars. Not a bad weekend overall.
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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 01-12-2009, 04:50 AM   #737
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January 11, 2009

Foam roller ~5 minutes

Warmup run - 10:30
walk - 1:30
run - 3:00
8 x walk 1:00/sprint 1:00 intervals (~5:45-6:30/mile pace on the sprints)
walk - 3:30

Total time - 35 minutes
Total distance - 3.56 miles

Notes:
-The warmup felt kind of crappy but I'm glad I stuck it out.
__________________
"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 01-13-2009, 04:40 AM   #738
Allen Yeh
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January 12, 2009
*15 hour fast*
BW = 194

AM
foot mobility drills

PM
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 - w/ Oly shoes - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 225 x 2, 245 x 2, 255 x 2, 255 x 2, 205 x 4, 215 x 4
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 -265 x 1, 265 x 1, 265 x 1, 265 x 1, 265 x 1, 265 x 1, 265 x 1, 265 x 1
(rest - 0:45)

walking lunges - 55#KBs x 7L/R, 55# KBs x 7L/R, 55#KBs x 7L/R, 35# dbs x 10L/R
(rest - 0:45)

dragon flag - 12, 12, 12
suitcase dl - 35# db x 10L, 35# db x 10R, 55# kb x 10L, 55# kb x 10R
(superset with full rest - 0:30)


3. Energy

Slow row @ 5 - 10:00 - 2000m's

Notes:
-Maximum Strength - phase 3 - lower body day 1 - week 2: medium intensity
-snatch deadlift - w/Oly shoes - I was very happy with these, not much arm strain either.
-speed DL - no shoes - Felt pretty good, tried to lockout my hips at the top
-walking lunges - After the first set I tired to do these without a pause and that made a huge difference, my legs were screaming by the end of the sets
-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.
__________________
"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 01-13-2009, 05:11 AM   #739
Derek Simonds
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I flew in and out of BWI yesterday. Beautiful and cold. I am up in NJ for meetings now and it is even colder. Don't know how you do it.
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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

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Old 01-13-2009, 06:51 AM   #740
Allen Yeh
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Drill this past weekend up in PA was pretty chilly. It's supposed to drop down to the low 20's by the weekend...FUN.
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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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