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Old 10-21-2009, 04:21 PM   #11
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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October 21, 2009
bw = 184

1. Warmup
Defranco's Agile 8 - 10 minutes
Defranco's Simple Six 6 minutes

2. Strength
bridge press - 45 x 8, 95 x 5, 145 x 5, 175 x 5, 195 x 7
underhand barbell row - 95 x 8, 145 x 5, 175 x 5, 195 x 6
(superset with full rest - 1:30)

military press - 95 x 5, 115 x 5, 115 x 5
Kroc db row - 25 x 10L/R, 70 x 23R, 70 x 23L
(superset with full rest - 1:30)

landmine - 45 x 10L/R, 95 x 6L/R, 95 x 6L/R

3. Energy
20 minute walk


Notes:
-Upper body day, loosely 5/3/1 with week of 5's as template
-bridge press - made some adjustments today and liked it a bit better
-underhand row - did these rows Pendlay style with a deload at the bottom of each rep
-MP - I was psyched because I thought I got a PR with 135 for 7...then realized I had forgotten to add more weight!
-Kroc Row - This was a ball breaker, I thought I was doing these right before but I was shocked when I got 23 reps.
-landmine- great exercises, a keeper for sure
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