Thread: Allen's Journal
View Single Post
Old 08-05-2010, 03:10 PM   #1372
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

High bar, I've been using my Oly shoes for squats and either Vibrams or barefoot for everything else.

August 5, 2010
15 minute walk to gym

1. Warmup
Ido shoulder stability WU - red band

2. Strength
chins - 5, 5, 5, 5, 5, 5, 5, 5
military press + press outs - 45 x 8+5, 65 x 5+5, 95 x 1+5, 95 x 3+5, 110 x 3+5, 120x 8

unilateral standing cable row - 155 x 12, 170 x 12L/R, 185 x 10L/R
pallof press - 125 x 12L/R, 140 x 12L/R, 140 x 0:30L/R
(superset no rest)

tricep pressdown - bar - 80 x 15, 80 x 15, 80 x 12
hammer curl - 40 x 7, 40 x 7, 40 x 6

3. Energy
Martin Rooney 100 sec challenge#5
5 rounds:
10 pushups
10 ankle grab situps

Time - 156 seconds

15 minute walk back to lodging

Notes:
-5/3/1 week 2 overhead press day
-press - felt ok, not great not bad, average effort
-chins - felt good today
-Rooney challenege #5 - up till round 3 I was rolling then round 4 was slow and round 5 was even slower, those ankle grab situps sneak up on you.
__________________
"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
Allen Yeh is offline   Reply With Quote