Thread: Allen's Journal
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Old 02-05-2013, 08:16 AM   #1560
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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31JAN2013
Race Pace run - 1850 m - 9:57
strides on the minute x 6

1FEB2013
BW = 183.5?
Mess around day, forgot my journal don't remeber exactly what I did but it was a lat focused day

2FEB2013
ECWU+DL prep
DL - 225 x 5, 255 x 5, 290 x 5, 315 x 1, 315 x 1, 315 x 1
zercher squat - 95 x 10, 95 x 10, 95 x 10,
back extension - 10 x 10, 10 x 10, 10 x 10
leg raise - 10, 10, 10
hip thrusts - smith machine 0 90 x 10, 180 x 10, 180 x 10

Notes:
-5/3/1- 5's day DL
-forgot logbook, so i had to guess at my DL numbers, I ended up pulling a little higher than supposed to
-DL - kept it at 5's and a few singles
-subbed zercher for front squats
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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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