Thread: Allen's Journal
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Old 07-30-2012, 06:32 AM   #1494
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

Defranco Lower body warmup

db jump squats w/10# DB's - 6, 6, 6, 6

DL - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 270 x 6, 290 x 4, 305 x 5

barbell banded bulgarian split squat -3010 - light bands x 8L/R, mini x 8L/R, mini x 8L/R

a. back extension holding weight on chest- 5 x 15, 5 x 15, 5 x 15
b. lateral shuffle w/ mini band (anti rotation)- 5L/R, 5L/R, 5L/R
c. barbell hip thrust - 115 x 10, 115 x 10, 115 x 10

Day 2 - Week 2
-DL - felt good today, i need to find my belt, haven't seen it since I packed it up before i deployed
-barbell BSS w/band - light bands weren't too bad, will either add the mini band also or add weight
-I'm not sure I like this template with 2 upper body sessions and 1 lower body session I feel like I'm not getting enough leg work....we'll see I guess
"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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