Thread: Allen's Journal
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Old 03-29-2013, 04:19 AM   #1582
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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19MAR2013
BW = 186
Defranco WU - 10:00
pulldown - 60 x 10, 70 x 10, 70 x 10

trap bar DL - 140 x 8, 140 x 8, 160 x 3 + 18 x 3 + 200 x 3 + 220 x 3 + 240 x 3 + 260 x 3
Meadows row - bar x 5, bar x 3 + 10 x 3 + 20 x 3 + 30 x 3 + 40 x 3 + 50 x 3 + 60 x 3
NG pullup x 5, 4, 5
barbell shrug - bar x 5, 135 x 3 + 185 x 3 + 225 x 3 + 275 x 3 + 315 x 3 + 365 x 3
high wide pulley row - 50 x 3 + 60 x 3 + 7 x 3 + 8 x 3 + 90 x 3 + 100 x 3
CG smith bench - 50 x 3 + 100 x 3 + 120 x 3 + 140 x 3 + 160 x 3
l-extension - 20 x 12
standing concentration curl - 20 x 10L/R

Notes:
-Shockwave - back and tricep - back to 3 day split, the Joel Jamieson stuff said to keep strength training down to 45 minutes 2 to 3 times a week, so I'm fitting in as much as I can in that time and if I don't get to it I don't

27MAR2013
MB WU twice w/ 10# ball
tempo intervals x 20 - 0:12 @ 70% with 1:00 rest - 1.85 miles total

Notes:
-Joel Jamieson 4 week conditioning program week 2 day 2
-tempo intervals- only supposed to do 15-16 but my son wanted to hit 20 so we ended up at 20, fairly easy, trying to keep my tempos a tiny bit above "race pace" but lower than sprints
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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