Thread: Allen's Journal
View Single Post
Old 11-30-2012, 07:28 AM   #1530
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

28NOV2012
bw = 191
ECWU#1 + MWOD squat prep

squat - bar x 8, 95 x 5, 135 x 3, 165 x 1, 165 x 3, 185 x 3, 210 x 13, 230 x 1
quarter squats - 315 x 3@8 pin, 315 x 2 @ 9 pin, 315 x 1@10pin
trap bar SLDL - 125 x 8, 145 x 8, 165 x 6

bench hip thrust - 16, 17
standing 1-leg calf raise - 20L/R, 20L/R

adductor machine - 90 x 20, 90 x 20
hanging leg raises - 13, 10, 7
reverse hyper - 13, 15, 10

Notes:
-5/3/1 week 2 SST squat day
-squat - very easy
-1/4 squats - did these for the hell of it, pretty easy all around
__________________
"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
Allen Yeh is offline   Reply With Quote