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Old 05-21-2009, 06:21 PM   #891
Allen Yeh
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May 21, 2009
*IF 15 hours*
Early AM

Last minute PT cancelllation
Joint mobility 5 reps all movements

PM
1. Warmup
none

2. Strength
pullups - slow, chest to bar - 4, 4, 4, 4, 4, 4, 4
military press - 45 x 8, 55 x 5, 75 x 5, 85 x 5
BW dips - 20, 15
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

3. Energy
3 rounds:
8 DB Shoulder press - 35#'s
8 Hindu push ups
8 posterior DB flyes - 15 #'s

Total time = not sure

Notes:
-Wendler's 5/3/1 program Day 1, week 4 deload week
-As I was entering the gym I bumped into a fellow Plt member, and was told that there was a mandatory social at the bowling alley at 1800, which was only 30 minutes from then, so this was a super fast session, no warmup and only 3 rounds instead of 4 rounds.
-Military press - just deload sets, I was tempted to go heavier but didn't
-dips - annoyed my left elbow a little bit
-Metcon - 35#'s was a good weight and so was 15#'s
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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 05-22-2009, 02:29 PM   #892
Allen Yeh
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May 22, 2009
bw - 190
*IF 16.5 hours*

Early AM
Platoon PT
Platoon run - Very slow 45 minutes, I'd be surprised if we broke 4 miles.
after PT
pushups - 25, 25, 25

Afternoon
1. Warmup
ECWU #2

2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 5, 175 x 5, 205 x 5
bench press - 45 x 8, 95 x 5, 115 x 5, 135 x 5
(superset with full rest - 0:30)

2H DB swings - 60 x 20, 60 x 20, 60 x 15
vertical jump from bent over position - 5, 5, 5
(superset no rest)

goblet squats - 60 x 15, 60 x 15, 60 x 10

unilateral incline DB press - 50 x 12L/R, 50 x 12L/R, 50 x 12L/12R/6L/6R/3L/3R
Kroc DB rows - 35 x 10L/R, 65 x 20L, 65 x 20R

3. Energy
2 rounds of 1 minute of each exercise:
jump rope
pushups - 30, 23
box jumps - 24" - 15, 14
jumping pullups - 20, 25
punch/kick/elbow/knee combos
rest

Notes:
-Wendler's 5/3/1 program Day 2 and 3, week 4 deload week
-deadlift - The gym I go to here on base has decided to get rid of all the round plates, WTF I really hate DL'ing those hex plates, It'd change my start position on every rep, really really irritating.
-unilateral incline DB press - that last set was a ball buster
-metcon - FGB inspired type metcon, this is the first time in a while where I've left the gym with a "metcon headache" my arms felt like lead weights on the combos.

Evening
Found this video online http://www.videojug.com/webvideo/how...with-knee-pain
Did the routine from it:
single leg raises - 3 minutes L/R
2 x calf stretches - 0:15L straight leg, 0:15L bent knee, 0:15R straight leg, 0:15R bent knee
2 x quad stretch - 0:15 L/R
2 x windshield wipers with toes - 15
heel raises - seated x 15, standing x 15
__________________
"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 : 05-22-2009 at 06:24 PM. Reason: added stretching stuff
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Old 05-25-2009, 07:25 PM   #893
Derek Simonds
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Just like I told Tracy today, thank you for your service to our country! And you are right hex plates are f'ing ridunckulous for DL'ing. Almost not worth it.
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Old 05-27-2009, 04:46 AM   #894
Allen Yeh
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May 27, 2009

APFT
2 minutes pushups - 69
2 minutes situps - 68
2 mile run - 14:11

I did 3 more pushups, 1 less situp and improved my run by 48 seconds. Not terrible.
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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 05-27-2009, 05:55 AM   #895
Derek Simonds
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Your run times are looking excellent.
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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 05-27-2009, 08:30 AM   #896
Chris H Laing
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I agree with Derek. I dont think I could run one mile at the same pace you ran two...
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Old 05-27-2009, 04:03 PM   #897
Allen Yeh
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Thanks guys. At least the plantar fassciitis made it all worth it in the end! heh.


No more entries from me for a bit off the to field for the next week or so. Have fun in your civilization and AC!
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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 06-03-2009, 06:20 PM   #898
Allen Yeh
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I'm back, now I hope to get back to lifting tomorrow.
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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 06-04-2009, 08:10 PM   #899
Allen Yeh
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June 5, 2009
*IF 14 hours*

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

2. Strength
military press - 45 x 8, 65 x 5, 95 x 5, 105 x 5, 120 x 8
pullups - slow, chest to bar - bw x 13, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 2
dips - 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 2
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

DB farmers walk shrug - 75 x 25m's, 90 x 25m's, 90 x 12m's, 90 x 12m's
modified renegade row - 50 x 10L/R, 50 x 10L/R, 50 x 10L/R

3. Energy
3 rounds:
8 DB Shoulder press - 30#'s
8 Hindu push ups
8 posterior DB flyes - 15 #'s

Total time = not sure

jump rope - 0:30 on/0:30 off x 5

Notes:
-Wendler's 5/3/1 program Day 1, week 1
-Military press - really trying to keep my scap back when pressing
-pullups - pretty happy with 13 deadhang, so I started doing weighted versions
-db farmers walk/shrug - interesting exercise
-modified renegade row - wow torched my sides up!
-Metcon - 30#'s was a good weight and so was 15#'s
__________________
"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 06-06-2009, 04:17 PM   #900
Allen Yeh
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June 5, 2009
bw - 189

PM
1. Warmup
ECWU #2
jump rope - 1 minute of singles

2. Strength
Burgener WU - 45 x 1
power cleans - 45 x 5, 95 x 3, 135 x 3, 185 x 2
deadlift w/Lynx grips - 185 x 1, 225 x 1, 245 x 5, 280 x 5, 300 x 10
(3 minutes full rest)

isometric bulgarian split squat - 25# plate x 0:15L/R, 25#DB's FS hold x 0:20L/R, 25#DB's FS hold x 0:10L/R
overhead reverse lunge - 25#plate x 6L/R, 45# plate x 6L/R, 45# barbell x 6L/R, 65 x 6L/R
unilateral hanging leg raise - 5L/R, 5L/R, 5L/R, 5L/R

Notes:
-Wendler's 5/3/1 program Day 2, week 1
-deadlift - 300 for 10 felt pretty freaking good 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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