Thread: Allen's Journal
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Old 09-08-2010, 05:45 AM   #1423
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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9/4/2010
BW = 188

Morning
1. Warmup
ECWU#1

2. Strength
DL - 45 x 8, 135 x 5, 185 x 3, 215 x 2, 215 x 5, 250 x 5, 280 x 15 (PR?!)
sumo DL - 135 x 3, 185 x 2
iso neck hold w'/ blue band - 0:20 front, 0:35 rear
lateal neck flexion w/ 10# plate - 42L/R, 42L/R
band neck flexion/extension - blue band - 20fl/ext.
(superset with full rest - 1:00-2:00)

full contact twist w/ sorinex landmine - 25 x 6L/R, 25 x 6L/R, 25 x 5L/R
gm - 95 x 10, 95 x 10, 95 x 6
(superset full rest - 0:30)

tempo pushups - 0:45 rest - 10, 10, 8, 8, 8

Notes:
-5/3/1 week 1, DL day
-DL - Felt great, 28-0 x 15 is a rep PR for me I think
-sumo DL - Ripped my shin up pretty good, for some reason they dont like blood on the floor in the Y.....
-Too exhausted to even think about benching, maybe 2 in one day is too ambitious
-Neck and ABZ check!

Afternoon/Evening

Mob wod from 9/4/2010
-Couch stretch - 2minL/R This really kills my left knee, doing something wrong for sure, anythign that requires my left leg being bent up just kills me knee...ugh
- Reverse ballerina stretch - 2min L/R - Felt it way more in my left hip than my right hip
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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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