Thread: Allen's Journal
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Old 09-15-2009, 11:14 AM   #996
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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September 15, 2009

1. Warmup
Lacrosse ball on calves, glutes, upper back
ECWU #2

2. Strength
Deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 285 x 1, 285 x 3, 285 x 3, 305 x 3, 305 x 3, 325 x 3
wall ankle mobilization - 8L/R, 10L/R, 8L/R, 8L/R
(superset with no rest - 2 minutes)

reverse lunge w/barbell FS grip - 95 x 8L/R, 95L/R, 95L/R
clams - 8L/R, 8L/R
(superset with no rest - 1 minute)

glute ham raise - 8, 8, 8
split stance cable lift - 30 x 10L/R, 30 x 8L/R, 40 x 8L/R
(superset with full rest - 0:30)

Notes:
-Eric Cressey The Regular Guy Off-Season Strength Program - Week 1, day 2 this time I did it the right reps and sets with "fillers" thrown in for the lifts without supersets
-Deadlift - 325 for 3 isn't great but ok, the 3rd rep i felt my form slipping
-split stance cable lift - After watching the video again I realized I'm still doing this incorrectly
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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