Thread: Allen's Journal
View Single Post
Old 11-19-2009, 05:59 AM   #1078
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

November 18, 2009
bw = 188

1. Warmup
ECWU #1

2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 235 x 3, 265 x 3 , 300 x 11
wall hip flexor mobilization - 6L/R, 6L/R, 6L/R, 6L/R
(superset with no rest - 3 minutes)

military press - 45 x 5, 65 x 3, 85 x 5, 100 x 3, 110 x 12
barbell hip thrust - 135 x 5, 135 x 5, 135 x 5, 155 x 5
(superset with full rest - 1 minute)

pullups - chest to bar - 6, 3, 3, 3, 3
pushups - chest to floor slow - 12

Notes:
-5/3/1 week 2 - quick and dirty hit the basics and got out, had driven 7.5 hour prior to this
-DL - The last time I had 300 for a all-out set I got 10 and this time I got 11, I'll take it!
-Wall hip flexor mobilization - Decided to try this out and I liked it, I really felt it tugging at my hip flexor as you tighten your glute when you lean in towards the wall
-military press - Last week I had a higher load...oops
-barbell hip thrust - 155 for 5 was much easier than 95 last week
-pullups - One of my lifts had to suck and it was pullups, last week my first set I got 10 today 6 felt hard, eh oh well
__________________
"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

Last edited by Allen Yeh : 11-19-2009 at 06:06 AM. Reason: 18th not 17th
Allen Yeh is offline   Reply With Quote