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Old 10-21-2009, 03:21 PM   #11
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

October 21, 2009
bw = 184

1. Warmup
Defranco's Agile 8 - 10 minutes
Defranco's Simple Six 6 minutes

2. Strength
bridge press - 45 x 8, 95 x 5, 145 x 5, 175 x 5, 195 x 7
underhand barbell row - 95 x 8, 145 x 5, 175 x 5, 195 x 6
(superset with full rest - 1:30)

military press - 95 x 5, 115 x 5, 115 x 5
Kroc db row - 25 x 10L/R, 70 x 23R, 70 x 23L
(superset with full rest - 1:30)

landmine - 45 x 10L/R, 95 x 6L/R, 95 x 6L/R

3. Energy
20 minute walk

-Upper body day, loosely 5/3/1 with week of 5's as template
-bridge press - made some adjustments today and liked it a bit better
-underhand row - did these rows Pendlay style with a deload at the bottom of each rep
-MP - I was psyched because I thought I got a PR with 135 for 7...then realized I had forgotten to add more weight!
-Kroc Row - This was a ball breaker, I thought I was doing these right before but I was shocked when I got 23 reps.
-landmine- great exercises, a keeper for sure
"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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