Thread: Allen's Journal
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Old 12-05-2012, 09:06 AM   #1534
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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4DEC2012
Rest day- lower back still tight

5DEC2012
Agile 8 + MWOD squat prep

goblet squat - 30 x 8, 45 x 5, 60 x 3
squat - bar x 5, 95 x 3, 135 x 1, 175 x 1, 175 x 3, 205 x 3, 225 x 8, 315 x 1, 315 x 0

SLDL w/ trap bar - bar x 10, 140 x 5, 160 x 5, 180 x 5
Adductor machine - 70 x 20, 90 x 20

KB swing - 80 x 10, 80 x 10, 80 x 10, 44# x 15
seated calf raise - 45 x 45, 45 x 2, 45 x 17, 45 x 18 = 100 total reps

Running - speed work day- 510m run/130m walk - 2:08(1:40 400m pace), 2:11 (1:43 400m pace)

Notes:
-5/3/1 week 3 squat day
-squat - 225 for 8 felt good, 315 x 1 felt easy but 2nd try felt heavy and I missed it
-speed work run day- misjudged the parking lot distances and I'm way happier now after I mapped the distance, I thought the run time felt really hard for what I thought was 400m, glad to know it was about 110m's longer in reality. Ran out of time after the 2nd interval, felt good overall.
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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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