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Old 12-03-2009, 05:06 PM   #11
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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December 3, 2009
bw = 188

1. Warmup
ECWU #1

2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 235 x 1, 250 x 5 , 285 x 3, 315 x 9 (Tied my PR for this weight)
plate halo - 15#'s - 10CL/CCL, 12CL/CCL, 10CL/CCL
wall hip flexor mobilization - 6L/R, 6L/R
(superset with no rest - 3 minutes)

military press - 45 x 5, 95 x 5, 105 x 3, 115 x 10
barbell hip thrust - 185 x 5, 185 x 5, 185 x 5, 185 x 3
(superset with full rest - 1 minute)

chinups - chest to bar - 1, 5, 5, 5, 5, 4
kb cossak - 35#'s - 5L/R, 5L/R, 5L/R, 5L/R

Notes:
-5/3/1 week 3 - I wasn't sure I'd have it in me but I did it, pretty happy with this overall
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