Thread: Allen's Journal
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Old 08-23-2012, 01:53 PM   #1511
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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23AUG2012
BW = 189
Early AM
Defranco WU
jump rope- full ROM 2:00

back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10

chinups - 12, 5, 5, 6
NG pullup - 5
pullup - 3, 5
chinup - 7, 5

bench press - bar x 8, 95 x 5, 145 x 3, 160 x 1, 160 x 5, 180 x 3, 200 x 6,
bench press w/ slingshot - 85 x 5

Notes:
-Day 2 week 3 5/3/1 phase 1 full body
-BS - very easy, noticed some butt wink going on stretched my hips like crazy and it went away
- chins/pullups - sprinkled between sets of squat and bench - ended up at 53 total reps in 9 sets
- bench - felt great, really focused keeping my back tight, elbows in, got a lift off for my rep set and my singles to make sure I kept my back tight
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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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