Thread: Allen's Journal
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Old 08-08-2012, 09:49 AM   #1500
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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7AUG2012
Early AM
BW = 190
TH LB WU + MWOD DL prep stuff

DL - 45 x 8, 135 x 5, 185 x 3, 215 x 1, 215 x 5, 245 x 5, 280 x 8
band pullaparts - 30, 30, 30, 10

a. front squat - 3010 - 65 x 10, 75 x 10, 90 x 10
b. seated leg curl - 4010 - 70 x 15, 90 x 12, 90 x 12

a. back extension - hands across chest - 5 x 15, 5 x 15, 5 x 15
b. band twists - arms only - mini - 10L/R, 12L/R, 10 L/R

hanging leg raises - 10, 10, 10

db swings - 35 - 100 reps total broken up into mostly sets of 20 ~6 minutes total

Evening
~20 minutes of foam rolling + stretching

Notes:
-5/3/1 - week 1 day 2
- DL - felt good could have repped out a few more but I contained my enthusiasm as in his new FAQ Wendler said on the 5's week to leave 2-3 in the tank, and to go harder on the 3's and 5/3/1 week
- FS - very easy but I picked a 1RM max weight and took 90% of the 90% going to try to avoid the knee pain by rebuilding my FS from the ground up. Every time I start getting in the 200's my left knee just starts bugging me. BS doesn't have this problem so it's something specifically I'm doing on FS's that I haven't figured out yet
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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