Thread: Allen's Journal
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Old 09-07-2012, 04:55 PM   #1518
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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6SEP2012
BW = 188
Early AM
Defranco WU

goblet squat - 20 x 8, 30 x 5, 40 x 3
back squat - bar x 5, 85 x 10, 110 x 10, 130 x 10

chest to bar pullup - 5, 5, 4
NG pullup - 5, 5, 4, 3
chinup chest to bar - 5

bench press - bar x 8, 95 x 5, 145 x 1, 150 x 3, 170 x 3, 195 x 6, 215 x 1,

Notes:
-Day 2 week 1 5/3/1 phase 1 full body part 2
- chins/pullups - sprinkled between sets of squat and bench - focused on keeping shoulders from rounding forward, this alone kept my reps low each set
- bench - got a lift off for my rep set and my single to make sure I kept my back tight, rep set I actually got 7 but only count 6 since my last rep was a grind, my single was easy, wanted to do more but had to get to work
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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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