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Old 05-14-2009, 05:44 PM   #881
Allen Yeh
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May 14, 2009
*if 16 hours*

Nothing other than recovery stuff, wanted to DL but didn't want to be too sore for the 12 mile ruck tomorrow. Fun stuff.
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Old 05-15-2009, 07:31 PM   #882
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May 15, 2009

Ruck march 12.5 miles - 3:26 ~16:20/mile

Notes: The first 8 miles was easy, the last 4.5 miles was rough, 2 very hilly trails. Ouch.
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Old 05-16-2009, 05:11 AM   #883
Derek Simonds
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Good call on the no DL'ing.
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Old 05-16-2009, 06:50 AM   #884
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Quote:
Originally Posted by Derek Simonds View Post
Good call on the no DL'ing.
Man I slept 1.5 hours in the afternoon, and slept almost 11 hours last night. My legs/feet are still killing me. I was hoping when I woke up they'd feel somewhat normal.
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Old 05-16-2009, 09:03 PM   #885
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May 16, 2009
bw - 193

1. Warmup
ECWU #1
jump rope - 1 minute of singles

2. Strength
deadlift - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 235 w/Lynx grips x 1, 255 w/Lynx grips x 5, 290 w/Lynx grips x 3, 325w/Lynx grips x 5
(3 minutes full rest)

2H DB swings - kind of straining the back of y knees skipping this
goblet squats - 35 x 10, 50 x 10, 65 x 10, 80 x 10, 80 x 10
Pallof Press - isometric hold - 35 x 0:25L/R, 30 x 0:25L/R, 30 x 0:25L/R, 30 x 0:25L/R
(full rest - 1 minute)

Vacuum hold - 0:30, 0:30, 0:30

3. Energy
jump rope - 7 x 0:30on/1:00 off - mixture of singles,doubles and triples.

Notes:
-Wendler's 5/3/1 program Day 2, week 3
-BW - I need to lay off the eating I've been gaining weight too fast lately. 4 pounds in the last month? Almost 7 total pounds?
-deadlift - 325 for 5 is decent although I think I could have gotten more if my legs didn't feel so busted up.
-goblet squats - 80 for 10 wasn't ball busting but it wasn't easy
-db swings - these bothered the backs of my knees way too much.
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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."
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Old 05-17-2009, 04:34 PM   #886
Derek Weaver
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Nice deadlifting. What do you think it was with the swings?
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Old 05-17-2009, 04:37 PM   #887
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Quote:
Originally Posted by Derek Weaver View Post
Nice deadlifting. What do you think it was with the swings?
The 12.5 mile from the day before, the backs of my knees were hurting all night and it wasn't much better the next day. I'm just glad I was able to deadlift at all.
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Old 05-17-2009, 04:56 PM   #888
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May 17, 2009
*IF - 16 hours*
bw = 190

Early AM
Intu-flow joint mobility - 10 minutes

Noon
1. Warmup
ECWU#2
jump rope - 50 singles, 30L/R, 10 crossovers, 10 double unders

2. Strength
bench press - 45 x 8, 95 x 5, 135 x 3, 165 x 1, 165 x 5, 185 x 3, 210 x 9
(full rest - 3 minutes)

pullups - slow, chest to bar - 11, 8, 9, 5 (just threw these in throughout the workout)

incline db bench - 75 x 8, 75 x 8, 75 x 6, 75 x 5
Kroc DB Rows - w/ Lynx Grips - 30 x 10L/R, 60 x 22R, 55 x 23L
Zottman curl - 30 x 6, 30 x 6, 30 x 3
(full rest - 1 minutes rest)

3. Energy
Dan John Complex C - hang snatch + ohs + back squat + good morning + row + deadlift - 45 x 8, 55 x 7, 65 x 6, 75 x 5
Total time 9:30

Notes:
-Wendler's 5/3/1 program Day 3, week 3
-bench press - 210 felt good, I think I could ahve gotten 10 maybe even 11, should have asked for a spot.
-pullups - Last week felt a lot better than this week, weird
-incline DB - Happy with 75 for 4 sets
-Kroc DB rows - I could even go up to 65, these are feeling pretty good
-DJ Complex C - 85 just felt bad, stopped it after that

Evening
45 minutes VFF walk in the park

4 x 300m Shuttle every 2:30

Notes:
-got the shuttle idea from Militaryathlete.com 2009-05-14 workout, now I realize I wasn't doing them right.
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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; 05-20-2009 at 05:11 AM. Reason: added fasting infomartion
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Old 05-20-2009, 05:11 AM   #889
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May 18, 2009
*IF - 19 hours*

STX

May 19, 2009

STX
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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 05-20-2009, 07:52 PM   #890
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May 20, 2009
*IF 15 hours*

AM
Platoon PT
Army WU
Run ~2 miles - 14 minutes?
Army cooldown

PM
1. Warmup
ECWU #1

2. Strength
shoulder circles - 10F/B
leg swings - 10 F/B, 10L/R
Burgener warmup - 45 x 1
power snatch + OHS + Sotts Press - 45 x 5

back squat - 45 x 8, 95 x 5, 145 x 3, 165 x 1, 165 x 5, 185 x 3, 210 x 11
(full rest - 2 to 3 minutes)

good morning - 115 x 10, 125 x 10, 125 x 9, 45 x 17 (weird pain in my lower back on the right side of spine)
(full rest - 1 minute)

1-leg squat box - 24" x 10L/R(touch and go)
KTE - 3 (aggravating my lower back)

3. Energy
Tried a couple of different things bit the complex hurt my elbow and so did something else I tried so I just gave up.

Notes:
-Wendler's 5/3/1 program Day 4, week 3
-Overall I'd rate this session as a 4/10 blah I just felt like crap and the sets just felt slow and not great. I feel somewhat broken from my different "injuries" lately.
-back squat - These did not feel as good today, just didn't feel it in me.
-good mornings - I increased the weight but on the 3rd set I felt this weird poking in my lower back and I unloaded the weight and just did the bar and still felt it. 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; 05-20-2009 at 07:52 PM. Reason: added IF information
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