Thread: Allen's Journal
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Old 11-12-2008, 05:35 AM   #617
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 11, 2008
*16 hour fast*
BW = 189

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
bench press - 45 x 5, 95 x 3, 135 x 3, 195 x 4, 195 x 4, 205 x 4, 205 x 4
(2-3 minutes rest)

neutral grip incline DB press - 40 x 9, 45 x 9, 50 x 9
seated cable row - 9 x 9, 10 x 9, 11 x 9, 11 x 9
(superset with full rest - 0:30)

prone Y - 7.5 x 12, 7.5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with no rest - 0:30)

side bridge - 0:30L/R, 0:30L/R, 0:30L/R
(no rest)


3. Cardio

none - ran out of time

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 2
-bench press - A good handoff is essential. 205 felt good.

Later that night:

~20 minutes on the foam roller - concentrated on upper back, lats, quads and IT band.
__________________
"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; 11-12-2008 at 05:35 AM. Reason: wrong date
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