Thread: Allen's Journal
View Single Post
Old 08-17-2010, 06:05 AM   #1386
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

August 16, 2010
bw = 189

1. Warmup
lacrosse ball - feet, calves
foam roller - legs, thoracic
hip flexor stretch - 3 x 0:10L/R
side lying extension rotation - 10L/R
inverted hamstring - 10L/R
hell toe drop lunge - 5L/R
squat stretch

2. Strength
Burgnener WU - 45 x 1
PS - 45 x 3, 95 x 3, 115 x 3
MS + +OHS - 45 x 1+3

BS - 45 x 5, 95 x 3, 135 x 1, 175 x 1, 175 x 3, 200 x 3, 225 x 5
goblet squat - 30 x 6, 60 x 3, 90 x 2
band squat - 10
joint mobility - wrists, neck, elbows, shoulders, thoracic
(superset with full rest - 1:30)

rack pull - 135 x 5, 225 x 3, 315 x 5, 405 x 5, 455 x 5, 495 x 2
(rest - 1:30)

GM's - 95 x 12, 115 x 12, 115 x 12
hammer leg extension - pause at top - 45 x 12, 45 x 12, 45 x 12

gladiator twists - 0:10, 0:10

3. Energry
Leg blaster - 1 rounds:
20 squats
20 lunges
20 jumping lunges
10 jump squats
Time: 1:44

Notes:
-5/3/1 week 2 squat day
-BS - Felt awful, my stomach was not feeling so hot from warmup to squats, stupid almond M&M's that I just had to shove down my mouth before training. After my shitty set of squats this thought kept me going:
Quote:
More often than not, I easily get through the first exercise and start making more deals/more goals. "Just one big set of chin-ups" or "I'll do a few Prowler trips and see how I feel." Stuff like that. Or, I just go home. The point is this: you have to recognize when you're feeling down and out and accept it. Once you do that, you can confront it with a plan. - Wendler
-Rack pulls- 495 for a double I'll take it....so I know for a fact that I need to work my DL from the floor because that 495 was easy from above the knees. Guess I should work on some deficit pulling
-gladiator twists - didn't care for these, rather do the core twists
- leg blaster - 1:44 with no breaks...sweet.
__________________
"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