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Old 11-11-2009, 11:58 AM   #11
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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November 10, 2009
bw = 188

1. Warmup
Defranco Simple Six and Agile eight - 7min/9min respectively

2. Strength
deadlift - 45 x 8, 95 x 5, 185 x 3, 235 x 1, lynx grips - 235 x 5, 255 x 5, 285 x 12
levator scapula stretch - 0:20L/R, 0:20L/R
wall slide - 8, 8
(superset with no rest - 3 minutes)

military press - 45 x 5, 75 x 3, 90 x 5, 100 x 5, 115 x 10
barbell hip thrust - 95 x 5, 95 x 5, 95 x 5, 115 x 5
(superset with full rest - 1 minute)

pullups - chest to bar - 10, 3, 4
pushups - chest to floor slow - 20, 12
landmine - 40 x 6L/R, 40 x 4L/R
(superset with full rest - 0:45)

Notes:
-5/3/1 week 1 - reduced loads back a couple of months
-DL - this felt ok
-military press - not bad
-barbell hip thrust - pretty hard
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