Thread: Allen's Journal
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Old 10-25-2010, 06:27 AM   #1458
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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10/22/2010
bw = 184
IF = 15.5 hours

1. warmup
ECWU#1
Mwod #56 - test shoulder retraction and standing hip impingment
#1 - 2:00L/R horizontal abduction rib mob w/2balls taped together
#2 - OH band elbow flexion mob 1:00
#3 - 2:00L/R hip capsule mob
jump rope - 1:30

DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 240 x 1, 240 x 3, 275 x 3, 305 x 4
MP - 45 x 5, 95 x 3, 105 x 3, 120 x 3, 135 x 3

reverse hyperextension - 10 x 10, 10 x 10, 10 x 10, 10 x 10
hollow rock - 0:32, 0:15, 0:14
(superset no rest)

Notes:
-These last 3 weeks the final lift has felt HEAVYYYYYYY
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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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