Thread: Allen's Journal
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Old 12-15-2008, 03:00 AM   #685
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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December 12, 2008
*15 hour fast*
BW = 190

1. WU
Eric Cressey Warmup Option 1:
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
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
speed bench press @40% - 45 x 8, 95 x 5, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 215 x 3, 215 x 3

close grip bench press - 165 x 5, 175 x 5, 175 x 5
chest supported row - neutral grip - 65 x 5, 80 x 5, 80 x 5
(superset)

inverted row - legs straight and wider grip chest to bar - 10, 10, 10
scap pushup - 15, 15, 15
(superset)


3. Energy

Row - 0:30/0:60 x 6 + 1:00 cooldown - Total 2432m's

Notes:
-Maximum Strength - phase 2 - upper body day 2 - week 1: medium intensity
-Worked out with a former PL'er that works at the gym, no rest times indicated just jumped in whenever he was finished each set.
-speed bench - Still felt awkward, tried a few thigns he suggested, the heavy sets felt good.
-close grip bench - 175 wasn't hard, could go up
-NG grip chest supported row - 80 pounds felt light today!
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-Kelly Starrett
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