Thread: Allen's Journal
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Old 02-26-2010, 03:34 PM   #1157
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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February 26, 2010

1. Warmup
Elite 8
CA standard WU - short version 1/2 reps
jump rope - 50 singles
Burgener WU - 45 x 1

2. Strength
FS - 45 x 8, 95 x 5, 135 x 3, 135 x 5, 150 x 5, 170 x 8

skater squat - bw - 6L/R, 6L/R, 6L/R

good mornings - 45 x 15, 65 x 15, 65 x 15
corkscrew MB - 15# x 10L/R
incline board situp w/ MB - 15#'s - 10, 10
(superset no rest)

rope pullups - 4, 5
db 21's w/ 7 second isometric hold - 15#'s, 20 #'s

3. Energy
DJ complex E - bar - 1:48, 1:28, 1:58 w/ 1:30 rest
power clean
military press
back squat
good morning
behind the neck press
front squat

Notes:
-5/3/1 - day 4 week 1
-front squat - did these instead of back squats will keep these for this cycle
-skater squat - tried these out with just BW and it was lactic acid city
-core ciruit -ABZ - haven't missed doign them in a session yet.....of course I've missed whole sessions though
-rope pullups - felt my grip giving away rather than a pullup limitation
-DB 21's - 7 from bottom to middle w/pronated grip, 7 from middle to top w/neutral grip, 7 of the entire movement w/ supinated grip, 7 second isometric hold at the middle, 1st set I went too light but 2nd set I was having a hard time finishing
-DJ Complex E - I haven't been doing enough conditiong at all so I'll throw in barbell stuff at least once a week. The last round with the behind the neck press I felt rough. Good effort overall.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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