Thread: Allen's Journal
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Old 11-19-2008, 08:14 AM   #634
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 19, 2008
*no fast*
BW = 189

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse 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
bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 215 x 3, 205 x 3, 220 x 3, 220 x 3, 220 x 3, 220 x 3, 220 x 3, 220 x 3, 185 x 3
(2.5-3 minutes rest)

neutral grip incline DB press - 45 x 10, 50 x 10, 55 x 10
seated cable row - 10 x 10, 11 x 10, 12 x 10, 12 x 10
(superset with full rest - 0:45)

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. Energy

row @ 5 - 15:00 - 3131m's - slow row

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 3
-Did this workout in the early AM as I wanted to get it in and wasn't sure how my stomach might be feeling later on. It was COLD in the gym today, the heat is broken and the outside temps were ~25F. I had sweatpants on with a longsleeve and I felt like I barely broke a sweat even on the row.
-bench press - 220 was good but the 7th set was a little rough
-Row - Did 15 minutes rather than 10 since I skipped out of the Energy stuff on Monday
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-Kelly Starrett
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