Thread: Allen's Journal
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Old 11-24-2009, 01:23 PM   #1083
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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November 19, 2009
bw = 192???

1. Warmup
Defranco Simple Six and Agile eight -8:40min/6 min respectively

2. Strength
oly back squat- 45 x 8, 95 x 5, 145 x 3, 155 x 3, 175 x 3, 195 x 16
clams - 8L/R
scap pushup - 8
plate halos - 15 x 5CL/CCL, 15 x 5CL/CCL
(superset with no rest - 3 minutes)

bench press - 45 x 8, 95 x 5, 145 x 1, 155 x 1, 135 x 5, 155 x 3, 175 x 3, 95 x 3

Kroc DB row - 30 x 10L/R, 80 x 20L, 80 x 20R

Notes:

Notes:
-5/3/1 week 2 - Hit the main lifts and out, PT test on following day
-bs - Today my mind was much more "in" it and this was 1 rep shy of a rep PR, in May I hit 17 for 195, I probably coudl have tied it knowing that ahead of time, oh well
-bench press - 185 for 7??? UGH
-Kroc Rows - 20 for both arms was happy enough
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