Thread: Allen's Journal
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Old 08-20-2009, 05:21 PM   #974
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 20, 2009
bw = 185???

1. Warmup
ECWU #2
jump rope - 100 singles, 50L/R, 10 DU's, 100 singles

2. Strength
military press (all reps cleaned from ground)- 45 x 5, 95 x 3, 110 x 5, 120 x 3, 140 x 5
pullups - chest to bar, w/30# vest - 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1
(superset with full rest - 1.5-2.5 minutes)

dips w/30# vest - 10, 10, 10, 9, 11
(superset with pullups after military press - 1 minute rest)

band resisted jackknife - blue JS band - 8, 8, 8
db hammer curl - 30 x 10, 30 x 10, 30 x 10
face pull - 60 x 12, 70 x 12, 70 x 12
pushup - chest to ground, slow - 9, 10, 10
(circuit with 1 minute rest at the end of each)

Notes:
-Wendler's 5/3/1 program Day 1, week 3
-military press - I lost the paper with my weights on it so I made these up thinking it'd be close, I was supposed to do 110, 125 and 140, so at least I got the last one right! I'm very happy with 140 for 5.
-pullups - not terrible not great
-dips - last time I could barely get all sets of bodyweight, today with a 30# vest I get all 50 in 5 sets?
-Circuit - That band resisted jacknife was tough!
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-Kelly Starrett
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