Thread: Allen's Journal
View Single Post
Old 12-03-2009, 05:06 PM   #1091
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

December 3, 2009
bw = 188

1. Warmup
ECWU #1

2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 235 x 1, 250 x 5 , 285 x 3, 315 x 9 (Tied my PR for this weight)
plate halo - 15#'s - 10CL/CCL, 12CL/CCL, 10CL/CCL
wall hip flexor mobilization - 6L/R, 6L/R
(superset with no rest - 3 minutes)

military press - 45 x 5, 95 x 5, 105 x 3, 115 x 10
barbell hip thrust - 185 x 5, 185 x 5, 185 x 5, 185 x 3
(superset with full rest - 1 minute)

chinups - chest to bar - 1, 5, 5, 5, 5, 4
kb cossak - 35#'s - 5L/R, 5L/R, 5L/R, 5L/R

Notes:
-5/3/1 week 3 - I wasn't sure I'd have it in me but I did it, pretty happy with this overall
__________________
"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
Allen Yeh is offline   Reply With Quote