Thread: Allen's Journal
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Old 12-05-2008, 11:53 AM   #664
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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December 5, 2008
*no fast*
BW = 191

1. WU
foam roller - thoracic extension, quads. IT bands, hip flexors, adductors and pecs ~15 minutes before driving to gym

Eric Cressey Warmup Option 1:
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
broad jump - 5, 5, 5, 5, 5
scap pushup - 15, 15, 15
(superset with full rest - 0:30)

inverted row - knees bent x 10, legs straight x 10, knees bent, wider grip chest to bar x 10
deadlift - slightly elevated - 1 piece of extra flooring w/no shoes - 45 x 5, 95 x 4, 185 x 2, 235 x 1, 235 x 5, 255 x 5, 275 x 5, 290 x 5, 305 x 5
(superset with full rest - 2 minutes)

speed bench press @40% - 45 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3
db reverse lunge - 30 x 6L/R, 40 x 6L/R, 40 x 6L/R
(superset with full rest - 0:30-0:60)

close grip bench press - 95 x 5, 135 x 5, 155 x 5, 155 x 5
chest supported row - neutral grip - 45 x 5, 65 x 5, 65 x 5, 65 x 5
(superset with full rest - 0:45)


3. Energy

None - ran out of time

Notes:
-Maximum Strength - phase 2 - lower body day 2 + upper body day 2 - week 1: high intensity
-Missed yesterdays workout so I did almost everything in one day except for the Pallof presses
-broad jump - Got almost mid court on the basketball court with 5 jumps with a slight pause between each.
-deadlift w/slight elevation - Used 2 pieces of extra flooring to elevate the DL, maybe 1/4" if that...not much higher. I haven't trained the DL specifically in a while so I took it easy on the loading and was pleasantly surprised! 305 for 5 wasn't bad at all. Next week I think I'll start higher and do some more sets at 305, I was really just finding a weight I'd be able to do 5 reps of. Really focused on full hip extension on every single rep, felt good.
-inverted rows - I should learn to read! Before my last set I was reading the book over and realized I was supposed to be taking a wider grip and touching my chest to the bar, oops.
-speed bench - Felt awkward for the first few reps, had a hard time keeping my body tight, as I'd explode the weight up. The last sets felt good, started taking a bit longer rests near the end
-DB reverse lunge - 40 was pretty easy, next wekk I'll go up to 50 for all sets
-close grip bench - I haven't done this in a while so it took a few sets to get in the groove, I could stand to go up and stay at 165 or so next week and see if I should go up
-NG grip chest supported row - just a weird movement, 65 pounds felt heavy.
-Even though I combined the 2 days into one the entire workout only took ~1:20 and I only skipped 1 exercise and no energy routine today. A good first week of this 2nd phase, looking forward to next week now that I know what weights I should be using.
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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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