Thread: Allen's Journal
View Single Post
Old 07-29-2009, 05:13 AM   #942
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

July 27, 2009
*IF 16 hours*
bw = 178

1. Warmup
500m row - 1:49
ECWU#2
plate halo - 10 x 5CL/CCL

2. Strength
bench press - 45 x 8, 95 x 5, 145 x 3, 150 x 1, 150 x 5, 170 x 5, 195 x 8
(full rest - 3 minutes)

Kroc DB rows - 30 x 10L/R, 55 x 28R, 55 x 28L, 55 x 10L/R
(full rest - 1 minute)

ring dips - 7, 3, 3, 3
chin-ups - chest to bar - 2, 2, 2, 2, 2

Notes:
-Wendler's 5/3/1 program Day 3, week 1
-bench press - Not terrible, not great either
__________________
"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
Allen Yeh is offline   Reply With Quote