Thread: Allen's Journal
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Old 01-22-2013, 06:16 AM   #1551
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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19JAN2013
ECLBWU +MWOD DL prep

DL - bar x 8, 135 x 5, 185 x 3, 225 x 1, 235 x 3, 270 x 3, 300 x 5

FS - 95 x 10, 95 x 10, 95 x 10, 95 x 10
back extension - weight behind head - 10 # - 10, 10, 10, 10

landmine- bar x 10L/R, 11L/R, 10/R
neck ext/flex - 10# plate - 15, 12

speed work - 0.48 miles/3:00 rest x 4 - shooting for 3:45 pace which is a 7:49/mile

Notes:
-5/3/1 - week 1 deadlift day - 3's week doing 3/5/1 this 6 week cycle to try to modulate intensity
-deadlift - felt good had some left in tank
-speed work - felt hard, almost quit after the 2nd interval
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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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