Thread: Allen's Journal
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Old 08-13-2009, 04:31 AM   #961
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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August 12, 2009
*IF 14 hours*
bw = 181

1. Warmup
ECWU #1
jump rope - 100 singles, 50L/R, 10 DU's, 100 singles ~6:00

2. Strength
chin up - chest to bar - regular grip x 12, pinkies touching x 7, 5, 9
Tate cable side bend - 40 x 12L/R, 70 x 12L/R, 80 x 12L/R
(superset with full rest - 1:30)

bench press - 45 x 8, 95 x 5, 135 x 3, 160 x 3, 185 x 3, 205 x 6
(3-4 minutes full rest)

Kroc db row - 25 x 10L/R, 55 x 25L, 55 x 25 R

2 KB MP - full rack to lockout - 35 x 8, 35 x 8, 35 x 6
Isometric band neck holds - blue JS band - 0:20F/B, 0:30F/B, 0:30F/B

Notes:
-Wendler's 5/3/1 program Day 3, week 2
-bench press - I think I may have been able to squeeze out another rep if my back wasn't so tight from the chins? The bench wasn't available for a bit so I just skipped to the chins
-chins - these felt pretty good, 12 with a full ROM
-Kroc rows - my back just didn't feel like it had a lot left in it after the chins and bench
-KB mp - focused on getting a full rack and full lockout
-Iso band neck stuff - Not bad
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