Thread: Allen's Journal
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Old 02-19-2013, 05:51 AM   #1568
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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19FEB2013
BW = 184
ECWU less than 9 minutes
pulldowns - 50 x 10, 60 x 10, 70 x 10
trap bar DL - bar x 8, 135 x 8

trap bar DL - 135 x 3/185 x 3/225 x 3/275 x 2
1 arm barbell row - bar + - 5x3/15 x 3/25 x 3/35 x 3/45 x 3 L/R
NG pullups - 3010 - 9
close grip pulldown - 115 x 8, 115 x 8
smith close grip - 10 x 3, 50 x 3/70 x 3/90 x 3/110 x 3/130 x 3
DB shrug - 50 x 3/55 x 3/60 x 3/70 x 3/75 x 3
high wide cable row - 50 x 3, 60 x 3/70 x 3/80 x 3/90 x 3/100 x 3

chest supported rear flye - w/ monster mini - 5 x 10, 5 x 10, 5 x 10
dips - bw x 10, bw x 10

db twist press - 50 x 10, 50 x 10
standing concentration curl - 20 x 10L/R, w/FG's 20 x 10L/R

Foot mobility drills - 4:15
Strides on minute x 3
suicides emphasizing good running posture and lateral posture - 2:34

Notes:
-Week 1 - Shockwave protocol - Back/tri's - overall good session
-DL - Haven't done DL's with such little rest, definitely felt like a grinder on my 2nd rep of my 4th PSR set
-running form stuff - Probably a total of 12 minutes
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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