Thread: Allen's Journal
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Old 11-17-2008, 09:09 AM   #620
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 13, 2008
*fast - no idea*
BW = 188

1. WU
Eric Cressey Warm up Option 1:
SMR - quads, IT bands, pecs, thoracic mobility
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
front squat - 45 x 5, 95 x 4, 135 x 3, 185 x 6, 185 x 6, 185 x 6, 185 x 6 (1.5 - 2 minute rests on work sets)

Romanian deadlift - 135 x 12, 145 x 10, 145 x 8 (grip = dead)
close grip chin up - bw+10 x 6, bw+10 x 5, bw x 6
(superset with full rest - 1:00)

pushups - 12, 12, 12
reverse crunch - 12, 12, 12
(superset with full rest - 0:30)

Bulgarian DB split squats - 35 x 6L/R, 35 x 6L/R, 35 x 6L/R (0:30 rest)

kneeling cable external rotation - 30 x 12, 30 x 12, 30 x 12
back extension - 12, 12, 12
(superset with no rest)

db row - 30 x 7L/R, 30 x 7L/R, 30 x 7L/R (0:30 rest)
KB band curl - 45 x 5, 45 x 3, 45 x 3 (0:30 rest)


3. Misc.

None - toasted

Notes:
-EC's warm up 1, phase 1 - lower body day 2 + upper body day 2 - 2nd week - No gym this weekend, so I tried to squeeze in the major lifts form the 2 days into one day, subbed RDL's for the rack pulls and cable pullthroughs, skipped the DB push presses also. Trying to squish so much stuff into one day is an ass kicker, that's why the db rows were so light.
-front squats - The last 2 sets felt easier than the first 2, meaning I should have done a little more warmup
-RDL's- My hamstrings were toasted all weekend
-close grip chin up - Tiny bit of left arm pain on the 2nd set so I stopped and dropped the weight for the 3rd.
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