Thread: Allen's Journal
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Old 09-05-2012, 07:28 AM   #1516
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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3SEP2012
ECWU + MWOD Squat prep
bw = 188

goblet squat - 25 x 8, 45 x 5

back squat - 45 x 8, 95 x 5, 145 x 1, 165 x 5, 190 x 14, 255 x 1, 275 x 1

a. pause bench - bar x 5, 65 x 3, 95 x 1, 100 x 8, 115 x 8, 125 x 8
b. chest supported row - 4010 - 50 x 8, 105 x 8, 125 x 8, 135 x 8

Notes:
-Day 1, week 1 full body 5/3/1 full body phase 1 part 2
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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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