Thread: Allen's Journal
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Old 02-05-2013, 08:25 AM   #1561
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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3FEB2013
KB WU + 200m jog
speed work 0 0.5mile/2:00 Rest - 3:45, 3:43, 3:45 - 7:30/mile pace
kb swing - 12kg x 50

4FEB2013
Rest Day

5FEB2013
DC shoulder WU + 1:00 jump rope + foam rolling

OH Press - 85 x 5, 100 x 5, 110 x 5
chest to bar pullup and wide grip pullups - 39 reps total from 8 sets

bench press - 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10
power clean - 115 x 3, 155 x 1, 185 x 1, 205 x 0

woodchop - cable machine - 3 sets
db curls w/ fat gripz - 3 sets

Notes:
-5/3/1 5's oh press day
-forgot logbook, so i had to guess at my OH press numbers
-OH press - ended up at 110 on my final set 10 pounds heavier than supposed to, felt easy for 5
-power cleans - threw these in for the heck of it, might add them back into lower body days and decrease volume on assistance stuff, pretty sad that 205 felt difficult hopefully once I get my groove back it'll be easy like it used to be!
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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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