Thread: Allen's Journal
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Old 12-04-2008, 08:27 AM   #656
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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December 3, 2008
*15 hour fast*
BW = 188.4

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, 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
incline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 4 x 2 x 10s, 175 x 4 x 2 x 10s, 175 x (2,2,2,1)x 10s, 175 x 3 x 2 x 10s, 155 x 4 x 2 x 10s
medium grip pullup - bw x 4, bw x 3, bw x 3, +10#'s x 4 x 2 x 10s, +10#'s x 4 x 2 x 10s, +10#'s x(2,2,2,1)x 10s, +10#'s x(2,2,2,1)x 10s, bw x 4 x 2 x 10s,
(superset with full rest - 1.5-2 minutes rest)

flat DB press - 50 x 8, 50 x 8, 50 x 8
head supported db row - 50 x 8, 50 x 8, 50 x 8
(superset with full rest - 1 minute)

cable backhand - 20 x 12L/R, 20 x 12L/R, 30 x 12L/R
Zottman curl - 20x 12, 20 x 12, 20 x 12
(superset with full rest - 0:30)


3. Energy

10 minutes on stationary bike @ 65%MHR

Notes:
-Maximum Strength - phase 2 - upper body day 1 - week 1: high intensity
-incline bench - Started out too heavy, the clusters definitely kicked my ass here, I took some extra rest after the 3rd set but it wasn't enough
-pullups - Fatiguing
-cable backhand - awkward movement, not sure if I'm executing this properly
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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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