Thread: Allen's Journal
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Old 07-27-2009, 04:19 AM   #940
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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July 24, 2009
*IF 16 hours*
bw = 179

1. Warmup
ECWU #1
LYTP - 5#'s 8 reps all
jump rope - 0:30 singles, 0:15L/R
plate halos - 10#'s 5CL/CCL

2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 235 x 1, 235 x 5, 270 x 5, 305 x 10
(2-3 minutes full rest)

military press (all reps cleaned from ground)- 45 x 8, 95 x 5, 110 x 5, 125 x 6, 95 x 6
pullups - chest to bar, set ends if not - 7, 6, 5, 4, 3
(superset with full rest - 1.5 minutes)

Notes:
-Wendler's 5/3/1 program Day 1+2, week 1
-It's been a while! I put day 1 and 2 together because of my major slacking, my weight is down almost 12 pounds from the beginning of June
-deadlift - I was surprised I got 10 and this weekend I wasn't plagued with an insane amount of soreness either
-military press - eh, 6 reps is not all that impressive but this was more what I expected on my first day back after almost 2 weeks of heavy lifting
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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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