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Old 06-07-2009, 10:33 AM   #901
Allen Yeh
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June 6, 2009
bw = 189.4

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

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)

chin-ups - chest to bar - 6, 6, 6, 6, 6, 6 (just threw these in throughout the workout)

incline bench - 155 x 5
flat DB bench - 90 x 6, 90 x 5, 90 x 5
close-grip seated cable row - 160 x 8, 160 x 9, 160 x 9
(superset with full rest - 0:30)

overhead shrug - 45 x 12, 95 x 12, 95 x 12
Pendlay row - 45 x 8, 95 x 5, 145 x 5
(superset with full rest - 0:30)

reverse incline db curl - 25 x 10, 35 x 6, 35 x 9
(full rest - 1 minute rest)

3. Energy
3 x 300m shuttle run w/2:00 rest - 1:20, 1:10, 1:25

rest 5 minutes

burpees 0:30 on/0:30 off x 3 - 9, 9, 8

Notes:
-Wendler's 5/3/1 program Day 3, week 1
-bench press - 190 for 8 today felt rough, not sure what was up 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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Old 06-07-2009, 05:18 PM   #902
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June 7, 2009
*IF 14.5 hours*

Intuflow joint mobility ~10 minutes
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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 06-08-2009, 04:05 PM   #903
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June 8, 2009
bw = 189.4

Early AM
Platoon PT
Flickerball ~50 minutes, my team was destroyed a lot to a little.


PM
1. Warmup
jump rope - 1 minute of singles
CA standard WU ~8 minutes

2. Strength
Burgener warmup - 45 x 1
power snatch + OHS + Sotts Press - 45 x 3
muscle snatch + tall snatch + drop snatch - 45 x 1, 65 x 2, 95 x 1, 95 x 1

back squat - 95 x 5, 135 x 3, 150 x 5, 170 x 5, 195 x 17
(full rest - 2 to 3 minutes)
isometric front squat - 195 x 0:20, 195 x 0:20, 195 x 0:15
(full rest - 1 minute)
one-legged romanian deadlift - 2 DB's - 20#'s x 10L/R, 25#'s x 10L/R
(full rest - 0:30)
barbell suitcase deadlift - 95 x 6L/R, 95 x 6L/R
(full rest - 0:30)
partial TGU - 40 x 5L/R, 45 x 5L/R, 45 x 5L/R
(full rest - 0:30)

Notes:
-Wendler's 5/3/1 program Day 4, week 1
-back squat - 18 with 195! Nice!
-isometric front squat - this was harder than I thought it would be
-suitcase DL - I tried 135 and that wasn't budging, 95 was a little too easy for 6
__________________
"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 06-11-2009, 08:25 AM   #904
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June 9, 2009
*IF 14 hours*
bw - 191

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

2. Strength
military press - 45 x 8, 95 x 3, 100 x 3, 115 x 3, 125 x 7
pullups - slow, chest to bar - bw x 5, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3
dips - 25 x 5, 25 x 10, 25 x 8, 25 x 5
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

DB shrug - 95 x 6, 95 x 6, 95 x 6
modified renegade row - 50 x 10L/R, 50 x 10L/R

Notes:
-Wendler's 5/3/1 program Day 1, week 2 - This day sucked, I should have taken more rest days but the first week stuff went so well that I wanted to keep it rolling.
-Military press - 7 felt good but I was getting a weird feeling in the rear of my right shoulder near the last reps, not pain but weird.
-pullups - 9 sets of 3 reps with 25#'s not bad
-dips - felt ot great today
-shrugs - didn't feel up to doing the farmers walk version
-modified renegade row - 2 sets only
__________________
"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 06-11-2009, 08:32 AM   #905
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June 10, 2009

1H swings - 24kg x 10L/R
pushups - 15
squats - 30
internal hip rotation drill - 6L/R, 6L/R
kb snatch ladder - 1 to 3, 1 to 3

Carlos Santana Pushup routine: (1 minute rest between sets)
wide pushups - 15, 15, 15
diamond pushups - 10, 10, 7
alternating shuffle pushups - 5, 6, 5

kb clean and jerk - 24kg - 6L/R, 3L/R, 2L/R
1H swing - 24kg - 30L/R
2H swing - 24kg - 30

Notes:
-Nice and easy day
-Carlos Santana pushup routine - I threw this in here since I'd like to get my pushup numbers up a bit - week 1 day 1
-KB c+j - I need to get back to these, my KB jerks with my left arm SUCKED, 24kg was a bit too heavy
__________________
"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 06-12-2009, 05:40 AM   #906
Allen Yeh
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June 11, 2009
AM
jump rope - 2 minutes
VFF 100m strides - 0:26, 0:23, 0:22, 0:20, 0:19
(rest 1.5 minutes)

reverse lunge w/posthumeral reach - 10L/R, 10L/R
jump squats - 12, 12
push ups - 12, 12
band goodmorning - 15, 15
(circuit done with little rest between sets)

VFF 100m strides on the top of the minute - 0:19, 0:19, 0:17, 0:16, 0:17
VFF 400m intervals - 1:39, 1:32, 1:45, 1:44
(rest 1:30)
walk 400m's - 4:45

Notes:
-Pretty weird doing all these sprints in just VFF's
-400m - I'm pretty happy with these! I was aiming for 1:45 on each and got this pretty easily


PM
1. Warmup
CA Standard WU - 7 minutes

2. Strength
deadlift w/Lynx grips - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 235 x 1, 245 x 3, 280 x 3, 315 x 9
(3 minutes full rest)

Notes:
-Wendler's 5/3/1 program Day 2, week 2
-deadlift - I can't believe I got 9 reps with 315!! Hell YEAH!
__________________
"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 06-12-2009, 10:32 AM   #907
Kevin Perry
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good job on the DL
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Old 06-12-2009, 11:01 AM   #908
Derek Simonds
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Yeah buddy you crushed that DL!
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Old 06-12-2009, 12:58 PM   #909
Allen Yeh
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Thanks! Now I'm going to get a little nap in before our end of course Banquet. If I don't look too silly in my blues I'll put up a picture.
__________________
"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 06-12-2009, 01:17 PM   #910
Derek Simonds
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Dude that is awesome you have to post pictures! I think I posted on FB this morning but I have to believe this means you are going home soon.
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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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