Thread: Allen's Journal
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Old 12-10-2008, 05:50 AM   #678
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

December 9, 2008
*14 hour fast*
BW = 190

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
incline bench press - 45 x 8, 95 x 5, 145 x 3, 185 x 1, 185 x(5 x 1)x 10s, 185 x(5 x 1)x 10s, 185 x(5 x 1)x 10s, 185 x(5 x 1)x 10s, 185 x(5 x 1)x 10s,
medium grip pullup - bw x 3, bw(mxed grip) x 6, +5#'s x(5 x 2)x 10s, +5#'s x(5 x 2)x 10s, +5#'s x(5 x 2)x 10s, +5#'s x(2,2,2,2,1)x 10s, +2.5#'s x(5 x 2)x 10s,
(superset with full rest - 1.5 minutes)

DB flat bench press - 55 x 6, 65 x 6, 75 x 6
head supported DB row - 55 x 6, 55 x 6, 55 x 6
(superset with full rest - 0:45)

cable backhand - 30 x 12L/R, 40 x 12L/R
Zottman curl - 25 x 10, 25 x 10
(superset with full rest - 0:30)

3. Energy

Running outside - 2 minute run, 1 minute walk, 2 minute run, 1 minute walk, 5 minute run - 1.32 miles total

-Maximum Strength - phase 2 - upper body day 1 - week 2: medium intensity
-incline bench - 185 was just right this week, hard but not so hard I couldn't finish each cluster
-pullups - At first I thought the 5x2 clusters were a typo but reading ahead for phase 3 I realized there is no pullups in that phase so I guess this phase is a kick ass for pullups while next phase is more bench focused. 49 reps total, 39 with 5 pounds, and 10 with 2.5 pounds, pretty hard.
-flat DB press - I could definitely do more on this movement, next week I'll start at 80's I think
-Head supported DB row - with your head on the bench it really makes the movement super strict, harder than I thought it'd be
-cable backhand - still felt weird this week but not quite as bad as last week
-Run - I just went outside and ran without a plan, I thought I was going to do 2on/1off but then decided after the 2nd interval just to run straight through. Need to get a better plan put together, would like to work back to a 7:30/mile pace which is slow I know but that is pretty good for me.I think my last run was August and I was doing pretty well with the 400's and 800's. I may go back to that but finding a track not in use may be a problem since school is currently in session. Hmmm....
"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; 12-10-2008 at 05:52 AM.
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