Thread: Allen's Journal
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Old 04-02-2012, 05:36 AM   #1480
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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3/30/2012
AM
BW = 190 @ YMCA
warmup: Foam roll + MWOD squat prep + Diesel Crew UB WU #1

A1 - back squat - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 215 x 9, 215 x 7, 215 x 7, 215 x 4, 215 x 3, 215 x 3, 215 x 5 = 38 total reps
A2 - hammer strength row - NG - 50 x 5, 100 x 12, 110 x 9, 110 x 9, 110 x 7 = 37 total reps
A3 - seated OH DB press - 50 x 6, 50 x 6, 50 x 6, 50 x 5, 50 x 6 = 29 total reps
A4 - chest to bar pullup - 5, 4, 4, 2, 2, 2, 2 = 21 total reps
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Dynamic interrupt:
90 seconds of jump rope
60 seconds of knees to opposite elbow pushup
2:00 rest

B1 - 1-leg RDL w/ DB's - 25 x 7L/R, 25 x 8L/R, 25 x 8L/R, 25 x 7L/R = 35 total reps
B2 - DB Bench press w/ NG - 60 x 11, 65 x 8, 65 x 9, 65 x 7 = 35 total reps
B3 - face pull - 80 x 9, 80 x 9, 80 x 9, 80 x 9
B4 - goblet side lunge - 50 x 6L/R, 50 x 5L/R, 50 x 4L/R, 50 x 4L/R , 50 x 2L/R = 21 total reps per leg
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Thoughts:
-Overall - Felt good most sets had more reps and heavier than last week
- back squat - Felt good today, went up 5% from last week, reps tanked at the end, would have been able to grind them out but reps are supposed to be kept explosive
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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