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Old 04-28-2009, 05:32 PM   #851
Allen Yeh
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Quote:
Originally Posted by Dave Van Skike View Post
531. really give it a chance and keep your % low. It's a really nice way to organize ME work. expect PR's.
I could use some PR's! I feel pretty weak compared to January, Army PT is not conducive to strength in the least.
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Old 04-28-2009, 05:50 PM   #852
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April 28, 2009
bw = 187

Early AM
Platoon PT
Army WU
Partner Pushup/situp improvement:
5 x (1 minute of pushups + 2 minutes rest)
2 x 50 crunches
25 leg throws
2 x 15 burpees
25 crunches
25 bicycle crunches
20 4-count flutter kicks
Army cooldown

PM
1. Warmup
ECWU #1
jump rope - 50 singles, 25L/R, 15 double unders

2. Strength
deadlift - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 230w/Lynx grips x 5(supposed to be 220, oops), 255 w/Lynx grips x 5, 290w/Lynx grips x 8
(3 minutes full rest)

reverse lunge - 45 x 6L/R (OUCH) subbing swings
2H DB swings - 45 x 15, 65 x 15, 80 x 15, 80 x 10
(1 minute full rest)

hanging leg lifts(toes to hands) - 8, 6, 6, 4
VMO extensions w/ red band - 12L/R, 12L/R, 12L/R

Notes:
-Wendler's 5/3/1 program Day 2, week 1
-deadlift - Yeah baby 290 for 8? I'll take it!
-reverse lunge - these hurt my right quad that I guess hasn't fully healed from my strain 1.5 weeks ago
-db swings - Not a big fan of these, hard to find a comfortable grip
-leg lifts- wow so much harder than I recall
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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 04-30-2009, 04:43 PM   #853
Allen Yeh
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April 30, 2009

Early AM
Platoon PT
Army WU
timed sets
2 minutes of pushups
0:30 of hollow hold
0:30 wall sits
2 minutes of pushups
1 minute of hollow hold
1 minute of wall sits
2 minutes of close grip pushup
2 minute hollow hold
2 minute wall sits
7 minute Abs - (variety of crunches and froggers?)
1 minutes of pushup
2 minute hollow hold
2 minute wall sits
1 minutes of wide arm pushups
1 minute of hollow hold
1 minute of wall sits
1 minutes of close grip pushups
0:30 of hollow hold
0:30 wall sits
Army cooldown
__________________
"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 05-01-2009, 08:55 AM   #854
Derek Simonds
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Well that looked like fun. How are you doing? Have you got to see the family at all? I am excited about the 5/3/1 program also. I took my maxes and backed them up 10% and then I still am not sure that it is low enough.
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Old 05-01-2009, 10:14 AM   #855
Kevin Perry
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My friend has been using the 5-3-1 program for more than 5 months now... he has hit pr after pr... his strength has gotten ridiculous.
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Old 05-01-2009, 08:49 PM   #856
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May 1, 2009
bw = 188

1. Warmup
foot mobility drlll ~15m's
ECWU #2
jump rope - 100 singles, 15L/R, 16 cross, 15 double unders, 15 singles

2. Strength
bench press - 45 x 8, 95 x 5, 135 x 3, 145 x 1, 145 x 5, 165 x 5, 185 x 11
(full rest - 2 to 3 minutes)

pullups - slow, chest to bar - 9, 9, 3, 4 (just threw these in throughout the workout)
neutral grip decline db press - 60 x 8, 60 x 8, 60 x 9
(full rest - 1.5 minutes rest)

Kroc DB Rows - w/ Lynx Grips - 25 x 10L/R, 45 x 27R, 45 x 30L
reverse cable curls - 30 x 10, 30 x 10, 30 x 10

db snatch - 35#'s - 10L/R, 10L/R, 10L/R, 10L/R
(0:30 rest between sets)

Notes:
-Wendler's 5/3/1 program Day 3, week 1
-bench press - The last set felt great but I was a bit worried prior to the 3rd work set
-pullups - threw these in today just to get some more volume in for the week, after the Kroc Rows I was done
-Kroc DB rows - not sure what make these different? I guess I need to reread the book. I could have gone a little heavier and still gotten 20+ reps, 55 next week.
__________________
"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 05-02-2009, 07:01 PM   #857
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May 2, 2009
bw = 188

AM
1. Warmup
ECWU #1

2. Strength
Burgener warmup - 45 x 1, 45 x 1
Dan John complex F - OHS + BS + GM + FS + row + DL - 45 x 5
leg swings - 10L/R, 10F/B

back squat - 45 x 8, 95 x 5, 145 x 3, 145 x 5, 165 x 5, 185 x 15
(full rest - 3 minutes)

good morning - 95 x 10, 145 x 5, 115 x 10, 115 x 10, 115 x 5
(full rest - 1 minute)

Bulgarian split squat - 1 Ouch!(hurts my right quad where I strained it 2 weeks ago)
1-leg squat to 24"? box - 12L/R(touch and go), 12L/R (full stop), 12L/R (full stop)
(full rest - 1 minutes)

reverse cable curls - 20 x 12L/R, 30 x 12L/R, 30 x 12L/R
reverse hyper from bench - 12, 0:23 hold, 0:25 hold
(superset with no rest)

pnf calf stretching - 1:15L/R

Notes:
-Wendler's 5/3/1 program Day 4, week 1
-good morning - I think maybe I'm doing these wrong? Hm need to check out some form vids.
-BSS - Wow these hurt my leg something terrible. I really need to lay off my right leg.

PM
MovNat inspired workout: w/ VFF's
Track - 1 lap = 188.2 meters

Run 2 laps
walk 1 lap
bear crawl - 50 m's
sprint 25m's
crab crawl - 50 m's
sprint 25m's
squat walk x 10m's
5 squats
5 broad jumps
3 x (50m sprint + 25m bear crawl + 50m sprint + 25m crab crawl)
2 x (sprint 1/2 lap + 20 punch/kick combo + walk 1/2 lap + 5 sprawls)

foot mobility drill ~25m's
band dislocates - 5, 5, 5, 5

basketball - just shooting around - 15 minutes - a bit weird in my VFF's
swim - 600m's - 15:24 - mixed freestyle and breaststroke
__________________
"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 05-03-2009, 05:28 AM   #858
Derek Simonds
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That looked like a great day of training. Are you liking your VFF?
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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 05-03-2009, 06:10 AM   #859
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
That looked like a great day of training. Are you liking your VFF?
Definitely, it' pretty weird training with them and shooting around b-ball with them was even stranger.

I just got up and can't decide if today will be a military press day or not. I'd really like to get the session in since my weekends are the most time I have, but from Wendlers book:

"Did I get enough rest after my last session to have an optimal training session today?"

I'm not sure. Maybe I'll go and try my hand at a few sets and if I'm feeling super weak I'll make it a metcon day or something? Hm..
__________________
"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 : 05-03-2009 at 06:14 AM.
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Old 05-03-2009, 02:39 PM   #860
Derek Weaver
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VFF's are awesome. I've just gotten to where I can jog a bit with them. Took probably 2 weeks of walking to where I felt like I could jog without getting hurt.

From the last page, you said you got sprayed with OC for a certification... what's OC?

Sounds like you're doing well out there.
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