Thread: Allen's Journal
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Old 02-18-2007, 08:29 AM   #40
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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February 16, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's

Barbell Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 165 x 12
(superset with full rest - 180 seconds)
Bench Press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 170 x 12

chinup - 50 x 4, 50 x 4, bw x 11
(superset with full rest - 90 seconds)
1 arm DB shoulder press - 65 x 4, 65 x 4, 40 x 12

upper body russian twist - 30 x 6L/R, 30 x 6L/R

Notes:
-The New Rules of Lifting - Strength II - Workout B
-Row - I could go up to 240 for 4, 195 for 8 and 170 for 12
-Bench Press - I could go up to 240 for 4, 195 for 8 and stayed at 170
-Chinup - 50 was heavy
-1-arm db sp- I could have gone up to 70 for 4 and 45 for 12
__________________
"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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