Thread: Allen's Journal
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Old 01-29-2013, 07:20 AM   #1558
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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29JAN2013
BW = 187

foam roll + Defranco Simple Six + Ido scap WU

bench press -bar x 5, 65 x 3, 95 x 1, 145 x 1, 165 x 1, 165 x 3, 185 x 3, 210 x 6
NG pullup - 15, 4, 5
chinup - 6, 6, 5, 5, 4
incline barbell press - Meadows style - bar x 5, 95 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 10
standing concentration curl - 20 x 12, 20 x 12, 20 x 14

OH shrug - 95 x 15, 95 x 15, 95 x 15
cable curl - 50 x 20

Race Pace run - 8:20/mile pace - 0.75 miles - 6:11

Notes:
-5/3/1 - bench day week 2, 3's
-bench press - felt good, last set got 6 but had help on the last rep so I didn't count it
-pullups - 8 total sets for 46 reps
-incline press - did these John Meadows style - stopping before bottom range and stopping before full lockout, sets 4 and 5 were burning
-race pace run - legs are still tight from the weekend, the pace felt decent though
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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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