Thread: Allen's Journal
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Old 02-19-2010, 07:20 AM   #1146
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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February 18, 2010
bw = 192

1. Warmup
ECWU #1
Ido Portal Scap WU

2. Strength
DL - 45 x 8, 135 x 5, 185 x 3, 215 x 1, 215 x 5, 250 x 5, 285 x 8, 135 x 10, 135 x 10, 135 x 10, 135 x 10
bench press - 45 x 8, 65 x 5, 95 x 3, 130 x 1, 135 x 5, 150 x 5, 170 x 11
(superset after working sets of DL's were done - full rest - 1 minute)

neutral grip cable row - 135 x 8, 135 x 8, 135 x 8 (super slow strict reps)
(1:00 rest)

Pallof press - 40 x 10L/R, 60 x 3L/R(0:10 iso holds), 60 x 3L/R(0:10 iso holds),
(1:00 rest)

band GM - purple JS - 10
band crunch - purple JS - 10, 10
(superset no rest)

Band curl - 60/30 - purple JS - 60, 25
(1:00 rest)

FS - 45 x 5, 45 x 5, 95 x 4


3. Energy
Tabata FS - 95# - 8, 8, 7, 6, 1(fell forward on 2nd rep and quit)


Notes:
-5/3/1 week 1 day 2 - DL and bench since I only had 2 training sessions this week, next week at least 3 sessions.
-DL - these did not feel fantastic, maybe i should have went even lower for my max
-Bench - this felt way better than my press or DL so far, shows perhaps I didn't make my max low enough for the other lifts
-NG cable row - really took these with a moderate weight but slow and making sure I pulled my scaps down and back on each rep
-Pallof Press - ABZ
-band GM + crunch - neh, the band was too light
-band curls - 60 reps in 0:30 - wow this was hard, super biceps pump, I didn't rest enough because my second set I only got 25 reps in 30 seconds
-Tabata FS - UGH, now I remember why it's been 3+ years since I've done this again, during the 4th round I was starting to tip forward and my 5th set on my 2nd rep I dropped the bar. That was enough of that!
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