Thread: Allen's Journal
View Single Post
Old 03-26-2012, 06:32 AM   #1472
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

3/22/2012
25:00 walk

3/23/2012
23:00 walk

3/24/2012
BW = 191 @ YMCA
warmup - 1:15 jump rope + Eric Cressey WU#1

A1 - back squat - 45 x 8, 95 x 5, 145 x 3, 195 x 10, 205 x 8, 205 x 6, 205 x 5, 205 x 6 = 35 total reps
A2 - hammer strength row - NG - 25 x 8, 50 x 6, 70 x 3, 90 x 10, 90 x 10, 95 x 8, 95 x 7 = 35 total reps
A3 - seated OH DB press - 20 x 8, 25 x 3, 45 x 6, 45 x 6, 45 x 5, 45 x 8 = 25 total reps
A4 - chest to bar pullup - 4, 3, 3, 3, 3, 3, 3, 3, 2 = 20 total reps
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Dynamic interrupt:
50 seconds of burpees
50 seconds of jump rope
50 seconds of striders

B1 - Bulgarian Goat Belly Swing - 55 x 9, 55 x 9, 55 x 9, 55 x 8 = 35 total reps
B2 - floor DB press - NG - 50 x 11, 50 x 9, 50 x 9, 50 x 10 = 39 total reps
B3 - face pull - 12.5 x 9, 32.5 x 12, 32.5 x 10, 32.5 x 11
B4 - goblet side lunge - 50 x 3L/R, 50 x 3L/R, 50 x 6L/R, 50 x 3L/R = 15 total reps per leg
B5 - goblet reverse lunge - 50 x 3L/R, 50 x 3L/R, 50 x 2L/R, 50 x 3L/R, 50 x 4L/R = 15 total reps per leg
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Thoughts:
Based template on this article http://www.t-nation.com/free_online_...tay_strong&cr=
Combination of Chad Waterbury total reps idea with heavy circuit training basically- picked different rep ranges for different exercises and a load heavy enough, so for a total of 35 reps your load should be 7-9 reps on your first set or go heavier...etc
- back squat - trying to retool my back squat, combination of not enough attention to it plus some bad habits over the last few years, really worked on keeping toes more forward, tracking knees over my toes and good hip extension at the top so i went on the higher rep range here, worked on keeping tight bringing the bar out of the rack

3/25/2012
25:00 walk
__________________
"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