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Old 10-13-2008, 06:05 AM   #571
Derek Simonds
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Sounds like a great weekend. We were busy as usual. Any word on the Disney trip? The kids are excited.
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Old 10-13-2008, 06:07 AM   #572
Allen Yeh
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Quote:
Originally Posted by Derek Weaver View Post
How's the elbow feel today Allen?
It has been throbbing on and off over the weekend. I'm going to test it a bit on Monday or Tuesday and see where I stand.
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Old 10-14-2008, 04:58 AM   #573
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
Sounds like a great weekend. We were busy as usual. Any word on the Disney trip? The kids are excited.
No word yet. Laurie emailed them yesterday with a "hello? it's only 19 days away" message, so hopefully we get a response today. The person that was handling the case originally went on maternity leave, Laurie and I are afraid that no one picked up the case after they left since we haven't heard a word from them in a month+.
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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 10-14-2008, 05:16 AM   #574
Allen Yeh
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October 13, 2008
*16 hour fast*
BW = 190

1. WU
(on the drive over to the gym I started feeling really sick to my stomach, not good)
500m row - 2:11
(feeling super nauseous, almost threw up right there after writing the row into my log, so rather than just sit on a bench I went for a walk)
walk outside - 14:30
1-inch bird dog - 0:10 x 5L/R
DROM WU - 10 all movements

2. Strength
Burgener WU - 45 x 1
3 pos. snatch - high hang, below knee, ground - 45 x 2, 75 x 1, 95 x 1
back squat - high bar - 45 x 3, 95 x 3, 135 x 3, 185 x 3, 225 x 3, 245 x 3, 275 x 3, 290 x 2 (last rep I shifted forward and lost it), 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(1 min rest for work sets 1-3, 2 minutes for sets 4+5, back to 1 minute rests on the remaining 5)

rack push jerk + press outs - 95 x 3, 95 x 3 + 8, 95 x 3 + 8, 95 x 3 + 8, 95 x 3 + 8
(rest - 1 minute)

fat grip pullups - 6, 4, 5 (TIRED)
GHD situp - 12, 12, 12
KB chop - 35# kb - 10L/R, 10L/R, 5L/R
(superset with full rest - 1 min)

Notes:
-Weird nausea as I was driving to the gym, I was only seconds away from throwing up after the row, I decided to take a walk and afterwards felt MUCH better.
-3 pos. snatch - felt good today, focused pulling under quickly
-10 x 3 back squats - Holy, I warmed up and then worked up to a heavy triple for the first 5 sets and then did 245 for the last 5 with less than a minutes rest between. My legs are HURTING today, I actually woke up a few times last night due to the amount of discomfort in my legs. Next week I might not go up to 290 since I felt like I was struggling to keep an upright torso at that weight.
-rack push jerk - kept the weight light and rest short just to work the movement, concentrating on keeping my scapula retracted in the rack position. Didn't experience any pain the elbows/shoulder today.
-pullups - I was just TIRED by the time I got to this circuit, I felt like everything was just slow

PM

foam rolling and triggerpoint stuff with stick ~60 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

Last edited by Allen Yeh : 10-15-2008 at 03:07 AM. Reason: Added SMR stuff
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Old 10-14-2008, 06:50 AM   #575
Derek Simonds
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Fantastic job on the squats man! Really nice. Even though the legs hurt you know you moved some real weight.
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Old 10-14-2008, 09:49 AM   #576
Arden Cogar Jr.
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Quote:
Originally Posted by Derek Simonds View Post
Fantastic job on the squats man! Really nice. Even though the legs hurt you know you moved some real weight.
werd. Especially after nearly puking during the warm up. I likely would have reassessed during the warm up and packed it up. Perhaps not? Who knows. But excellent work.

All the best,
Arden
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Old 10-14-2008, 08:21 PM   #577
Kevin Perry
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That is some strong squat stuff right there.
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Old 10-15-2008, 03:06 AM   #578
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Thanks guys. I don't know what was going on with my stomach, just on the drive over to the gym I was feeling sick. After the rowing I felt REALLY sick, rather than just sit there I decided I'd take a walk and reevaluate after I got back. Felt fine afterwards (15 minutes later) and did the above.
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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 10-15-2008, 03:09 AM   #579
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October 14, 2008
*15 hour fast*

I was supposed to hit the gym today but ended up having to go home early because Laurie wasn't feeling well. Ended up walking ~40 minutes with the kids, by walking I mean chasing after them in their bikes.
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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 10-15-2008, 01:00 PM   #580
Allen Yeh
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October 15, 2008
*16.5 hour fast*
BW =

1. WU
Dot drill
elbow to instep - 4L/R
lateral squat - 6L/R
rotational squat - 6L/R
inverted hamstring backward - 6L/R
reverse lunge w/ lateral flexion - 6L/R
YTWL - laying on inclined bench - 8 x 8 for all

2. Strength
Burgener WU - 45 x 1
muscle snatch + tall snatch - 45 x 1, 95 x 1, 95 x 1, 95 x 1
(rest - 0:45)

snatch balance - 95 x 3, 145 x 0, 145 x 1
(rest - 1 minute)

Pendlay row - 95 x 5, 145 x 5(ouch, arm starting to hurt), 175 x 1(Arm hurts a lot)
Subbing Inverted ring rows - feet on high box - 8, 8, 8, 8, 6
floor press - 95 x 7, 135 x 6, 165 x 4, 195 x 2, 135 x 6, 165 x 4, 195 x 2,
(superset with full rest - 1 minute)

high incline/incline/flat DB press - 50 x 10/6/4, 50 x 8/4/4, 50 x 7/3/3
unilateral cable row - standing - 50 x 10L/R, 80 x 10L/R, 100 x 10L/R
(superset with full rest - 1 minute)

ring flies - 1(ouch)
floor db flies - 25 x 10
alternating DB curl - 25 x 2 (ouch)

2. KB stuff
OALC - C+J - 35#kb 6L - Done, my arm is just bothering me way too much today

Notes:
-My left arm was just bothering me all day long today, I ended up subbing the ring rows for the Pendlay rows. I think the jerks on Monday, probably were a bit much.
- ms+ ts - CRAP I felt so sluggish today
-snatch balance - crap once again, just felt sloooow
-floor press - really really awkward move, had a hard time figuring out how it's suppose to feel
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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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