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Allen Yeh
08-28-2008, 05:46 AM
August 28, 2008
*no fast*
BW = 188-190.4

1. Warmup
KB stuff for 3 minutes - 35#KB (windmills, swings, H2H stuff)
figure 8 walk w/2 35#KB's- rack hold x 1, waiter walk x 1
double under practice - 1 minutes

2. Mobility/Movement Prep warmup
Voyer shrug - 60 x 15, 60 x 15
KTE's - 0 (hurt my left hip flexor too much)
leg swings - 10 F/B, 10S/S
reverse lunge w/ lateral flexion - in place - 4L/R
inverted hamstring - backward - 6L/R

3. Strength
Burgener WU - 45 x 1
power snatch + ohs + Sotts press - 45 x 3
Front squat - regular - 45 x 5, 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 3(struggle to hold rack position today, legs felt fine)
(1.5-2.5 minute rest between each work set)

Pendlay rows - 45 x 5, 135 x 5, 155 x 5, 155 x 5 (forgot to add weight), 175 x 5, 195 x 5 (heavy)
(1-1.5 minute rest between each work set)

RDL - 115 x 10(fast), 115 x 10(fast), 115 x 10(slow), 115 x 10(fast)
GHD situp - 10, 11, 10(FAST), 8(FAST)
(superset - 0:30 rest between sets)

4. Metcon
KB Long cycle practice w/ 2 35# KB's:
clean + strict press + push press + push jerk + hold in rack position for 10 seconds and repeat - 6 times total

clean and press x 7

Notes:
-Missed yesterdays workout and no access to barbell stuff on Friday so I tried to push the lower and upper body day together, it took a bit of time to fit all of it and I didn't get to a horizontal press as well as no metcon. With all the stuff listed above it took almost an 1:15.
-Warmup - I knew today would be a time crunch so I just tried to keep it very simple with stuff that I knew would get the blood pumping quickly. Left Hip flexor was hurting form I guess my tumble down the stairs on Wed. tried to stretch it out and get some blood to the area.
-double unders - timing was off today
-KTE's - I was going to do these with the Voyager shrugs but it was hurting my left hip flexor to even bring my legs up halfway.
-PS+OHS+Sotts Press - An old complex I dusted off the shelves for today, I just suck at Sotts press. On a brighter note the snatches with the bar didn't hurt my arm so that is always a plus. I'll be incorporating some light technical drills before my major lifts on strength days just to test my arm a bit and to dust off my technique.
-FS - The 215 set felt good on my legs but I was having a rough time with racking the weight today, not sure why.
-Pendlay rows - I forgot to add weight on the 3rd work set and was surprised that 175 felt the same as my set of 155...ADUH. 195 was heavy but doable, next week 200.
-KB long cycle stuff - Eric was messing around with some long cycle stuff so I figured I'd try it out as well, my grip and holding the KB's in the rack position was deceivingly hard at the end. He said I should work up to at least 12 reps in 2 minutes, I might start doing 1 day a week of just KB long cycle stuff for my metcon. It was different, the rack position was just awkward.

Derek Simonds
08-28-2008, 07:13 PM
Looks like a great workout.

Allen Yeh
08-30-2008, 06:48 PM
August 29, 2008
*14 hour fast*

Not much today just errands around the house and took the kids to the mall due just to get them out of the house, rain = boring day.

Derek Weaver
08-31-2008, 09:21 PM
Looks like good stuff Allen. I'm going to peal back a few pages if you don't mind.

I like that PS+OHS+Sotts Press complex... that's going in the programming.

Allen Yeh
09-02-2008, 05:05 AM
Looks like good stuff Allen. I'm going to peal back a few pages if you don't mind.

I like that PS+OHS+Sotts Press complex... that's going in the programming.

It's fun and humbling (for me at least) In the past I've been able to Sotts Press 95 for 1 rep. Now I doubt I could do that much.

Allen Yeh
09-02-2008, 05:08 AM
August 30, 2008
*no fast*

Spent 3 hours at the local water park with the kids.

August 31, 2008
*14 hour fast*

Last day for the pools in our area, 5 hours there. Fun times.

September 1, 2008
*14 hour fast*

Smithsonian National Zoo visit today, a lot of walking and carrying a 3 year old.

Derek Simonds
09-02-2008, 06:59 PM
Man I love that zoo. Probably one of my favorite places to visit when i am in the DC area.

Sent you a couple of emails. I will talk to you soon.

Allen Yeh
09-03-2008, 05:52 AM
Man I love that zoo. Probably one of my favorite places to visit when i am in the DC area.

I guess I'm just out of the zoo circuit because I wasn't impressed! Weird huh? I would say over 1/3 of all the exhibits had no animals, and the vast minority of them had the "Temporarily closed" signs. Most just had no animals with no signs. The panda exhibit is really nice, they really did a lot of work there. I wasn't able to get to the Amazonia thing which I thought was cool last time.

I must be spoiled from the Singapore Zoo because that is what I was comparing everything to.

Derek Simonds
09-03-2008, 09:05 AM
Not having been to Singapore I will have to give you the benefit of the doubt. :) Did they have the orangutans out on the lines overhead? That is always cool and the kids love watching them just swing along.

The Panda exhibit does rock. We spent a ton of time there last time and the kids thought it was awesome.

Allen Yeh
09-03-2008, 09:32 AM
No orangutans on the lines, no lemurs, no seals, no bears, no tigers, no lions....etc And no I'm not kidding.

Allen Yeh
09-03-2008, 09:58 AM
September 2, 2008
*15 hour fast*
BW = 189-191 (down 3 pounds from last week)

1. Gymnastic WU
handstand hold - 0:30, 0:30
ring row w/ feet on high box - 8, 8 (slight elbow pain)
hollow rocks - 15, 15

2. Mobility/Movement Prep warmup
drom WU - 10 for all movements
reverse lunges - 4L/R
inverted hamstring - 5L/R

3. Strength
Burgener WU - 45 x 1
muscle clean + tall clean + PJ - 45 x 3, 95 x 2

power clean - 100 x 5, 120 x 5, 140 x 5, 160 x 5, 180 x 5(4th rep was bad, the last one was EASY!! hell yeah! PR for reps)
(2-3 minute rest between each work set)

DB decline bench press - 75 x 6, 80 x 6, 80 x 6, 80 x 6 (40X1 tempo)
back extensions - 15, 5 x 12, 5 x 14, 5 x 12
(superset with full rest - 45 seconds)

Pallof press - isometric hold - 50 x 0:35L/R, 50 x 0:35L/R, 50 x 0:30L/R
(rest 35 seconds between sets)

4. Metcon CA WOD 02SEP2008
4 rounds for time of:
5 kipping pull-ups - subbed dead-hang chest ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30%(57#)BW - Used 55#KB (largest in the gym)

Time - 4:37 (1:02, 1:05, 1:08, 1:22)

Notes:
-Added the horizontal pressing I missed last week in today after the power cleans, left hip flexor is still hurting a bit from my fall last
-MC+TC+PJ - no arm pain on the push jerks which is an improvement over the last few months
-power cleans - 180 for 5 is definitely a PR, I'm not sure what my max power clean is but I know I've never done 180 for 5 before.
-Metcon - The chest ups were broken on the 3rd and 4th set, 20 is probably the most pullups I've done in a single session since trying to rehab my arm. Fun workout, nothing too gassing but a good overall effect.

Allen Yeh
09-03-2008, 10:47 AM
September 3, 2008
*fasted workout*
*18 hour fast*
BW = 189-191

1. Mobility/Movement Prep warmup
1/4 mile walk to track
foot mobility drills ~30m's
running drills (half ass, forgotten half of them by now)

2. Running
800m's - 3:33, 3:31 (rest 1:30 between)
400m's - 1:50, 1:45, 1:45, 1:49(rest 1:30 between)
100m strides - 0:22 (not feeling it today at all)

1/4 mile walk back from track

(superset with full rest - 45 seconds)

3. Diesel Crew Shoulder Rehab #5
EQI pushup - 0:30, 0:30
prone T - 10 x 12, 10 x 12
plate halos - 10 x 10CL/CCL, 10 x 10CL/CCL

4. Misc.
cable curl w/ 10 count eccentric - 70 x 6, 70 x 6, 70 x 4

kb clean+strict press + push press + push jerk - 1:00 - 3 complete reps

Notes:
-Today my right hip flexor was tight on top of my left hip flexor hurting, yay me.
-800's - 1:30 is not enough rest for me right now, the 1st 400 was actually my result of trying to run a 3rd 800
-400's - Fell off my pace the 4th and last lap
-strides - blah

Allen Yeh
09-04-2008, 01:21 PM
September 4, 2008


*20 hour fast*

Foam rolling and other soft tissue work + stretching of tight hips.

Allen Yeh
09-08-2008, 04:42 AM
September 5, 2008
*14 hour fast*

September 6, 2008
*no fast*

Toe is hurting like crazy, hurts to put any pressure on it. WTF?

September 7, 2008
*15 hour fast*

Opted out of the PT test today, can't put any pressure on the front of my right foot at all. It looks like a doctor visit might be in order soon?

Eva Claire Synkowski
09-08-2008, 04:23 PM
no obvious fall or injury thats causing the pain?

Steven Low
09-08-2008, 06:17 PM
Bone or soft tissue for the toe?

Also, I think a bunch of us are going out to Old Dominion bar near the convention center this coming Thursday after Primal closes (or close to when it closes)... if you're around and wanna come out. :)

Allen Yeh
09-09-2008, 07:01 AM
No obvious fall or injury. It was soft tissue on the toe. Today there is not much pain at all just some redness. Very bizarre. The way people were talking at my unit they had me thinking doctors would have to cut into my toe to cut the nail out or something equally as not fun.

Bizarre.

Allen Yeh
09-09-2008, 07:03 AM
Also, I think a bunch of us are going out to Old Dominion bar near the convention center this coming Thursday after Primal closes (or close to when it closes)... if you're around and wanna come out. :)

I can't because I'm an old man, seriously though I can't because I have to drive down to Norfolk before first light on Friday. Work there for a few hours and drive back. Not looking forward to that at all. My coworker said it's between 3-4 hours one-way, so I'll literally be driving longer than I'll be working at this facility. Have a drink or 5 for me.

Check out my FB btw, Jamila was asking if anyone would want to get together this coming weekend.

Allen Yeh
09-09-2008, 09:32 AM
September 8, 2008
*15 hour fast*
BW = 189-191 (same as last week but this past weekend was one crappy day of food after another)

1. Mobility/Movement Prep warmup
elbow to instep lunge - 4L/R
lateral lunge to drop lunge - 6L/R
reverse lunges - 4L/R
inverted hamstring - 5L/R
drom WU - 10 for all movements

1. Gymnastic WU
handstand hold - 0:50, 0:30, 0:18
L-sit - 0:15, 0:10, 0:11
chest ups - dead hang - 7, 6, 5

3. Strength
3 position clean (high hang, hang, floor) - 45 x 2, 95 x 1

power clean - 105 x 5, 125 x 5, 145 x 5, 165 x 5 (struggling), 185 x 0, 185 x (1,0)
(2-3 minute rest between each work set)

NG explosive pullups - 5 - just screwing around
ring dips - 5

4. KB Stuff
2 Arm Long Cycle (ALC)- C+J w/ 235# KB's - 2 minutes on/1 minute rest - 11, 13, 11

1 arm swing - 35#KB - 4 minutes on the minute - 31R, 31L, 30R, 30L

windmill - 35#KB - 5R, 5L, 5R, %L

Notes:
-3 position clean - I'm good on the high hang and hang but after going to the floor I'm messing myself up, more halting DL's in store
-power cleans - 185 just felt like crap, I was banging the heck out of my knee on almost every set, Blah! 185 next week.
-KB LC - I was just kind of screwing around with this stuff so I made this up, I've asked someone I know for a better way of adding LC stuff to the end of my workouts for conditioning purposes.

Allen Yeh
09-10-2008, 07:29 AM
September 10, 2008
*fasted workout*
*17.5 hour fast*
BW = 187-189

1. Gymnastic Warmup
ring dips - 9, 10
pullups - 4, 4
plank - 1:30, 1:00
side plank - 0:30L/R, 0:30L/R

2. Mobility/Movement Prep warmup
x-band walk - 10L/R
DROM WU - 10 all
inverted hamstring - backward - 8L/R

3. Strength
Burgener WU - 45 x 1
3 snatch-grip halting deadlifts + 1 power snatch + 1 ohs + 1 Sotts press - 45 x 3, 75 x 1, 75 x 1, 95 x 1
snatch balance - 95 x 2, 135 x 2, 155 x 1
snatch grip push press + OHS - 175 x 1, 195 x 1, 205 x 1 (PR!), 215 x 0 (couldn't get it locked out)

Pendlay rows - 140 x 5, 160 x 5, 180 x 5, 180 x 5, 200 x 5 (heavy)
(1-1.5 minute rest between sets)

decline DB press - 40x1 tempo - 80 x 4, 60 x 10, 60 x 8, 60 x 4
(1 minute rest between sets)

Notes:
-Triceps are really sore, I'm guessing from the jerks on Monday. Really wanted to see what I'd be able to do with the OHS today so I just threw it in today on my upper body day. Knee has a huge bruise from Monday and the power cleans. So I was being extra careful today. No metcon today, just the stuff above took 1 hour+ and I felt drained by the time I was all done.
halting DL + PS + OHS + Sotts Press - This was fun and the snatches didn't hurt my arm at all
-Snatch balance - Threw these in here to get some more technical work in without going too heavy.
-OHS - PR at 205! My last PR was 195 x 2 back in January AND I haven't done any heavy OH work at all since my arm started hurting. SWEET! 215 I couldn't push press it up and stopped here since I didn't want to get yelled at again by the CF trainer conducting their class.
-Pendlay row - 200 x 5 is heavy
-decline DB press - felt really heavy today so I dropped the weight, really I just felt drained by now overall

Allen Yeh
09-12-2008, 01:48 AM
September 11, 2008
*fasted workout*
*21 hour fast*

OHS - stick x 5, x 5 (weird sensation in right knee not pain exactly but strange)
kb swing - 24kg x 20, 24 kg x 20
stick dislocates - 5, 5
1-inch birddog - 6sets of 10 second holds L/R
regular birddogs - 1 minute L/R
windmill - 24KG kb x 3L/R, 3L/R
kb C+J - 4 minutes changing hands per minute - 7R, 9L,7R, 8L

Notes:
-A quick at home workout as dinner was simmering on the stove.
-The 1-inch birddog and regular are both courtesy of the article on pain over at T-mag this week, my shoulders were definitely very noisy on the regular variation, I'll try to focus some more on the 1-inch variation and see if I can't get them to stop it!
-Long cycle - A 24KG KB is a lot heavier than 2 35#'sthe pressing part was kind of more taxing than before on my grip my timing is off on my right arm as I was able to squeeze out more reps with my left. Bashed myself a couple of times with the right arm as well.

Derek Simonds
09-12-2008, 04:06 AM
I had the same thing with my right knee this morning. Not pain just weird. I must have been channeling you. :D

Allen Yeh
09-14-2008, 03:44 PM
September 12, 2008
*16 hour fast*

Drove to Norfolk and back from DC in one day, not recommended.

September 13, 2008
*13 hour fast*

1.5 hour walk to/back from the farmers market.

September 14, 2008

Walk to/back from Burke Festival ~40 minutes. It is hot here!

Derek Simonds
09-15-2008, 04:20 AM
Enjoy the heat while you can. When I was traveling last week it was cold in Ft Wayne so fall is coming quick.

Steven Low
09-15-2008, 06:22 PM
Probably going out again Thurs night after Primal if you wanna join us.

Just give me a call (can get # from my facebook).

Allen Yeh
09-16-2008, 05:09 AM
September 15, 2008
*15 hour fast*

plank burpees - 15 (done slowly with Connor)
bear crawl - ~15 m's (around the basement with Connor)
burpees - 25 in 1:16
stick dislocates - 5, 5, 5
1-inch birddog - 8 sets of 10 second holds L/R
Around the world - 24KG kb - 10CL/CCL, 20 CL/CCL
windmill - 24KG kb x 5L/R
KB snatch - 24KG x 7L/R
2H kb swing - 25

Modified Chief - Used a 24kg KB
Max rounds in 3 minutes:
3 KB cleans each hand
6 pushups
9 squats

1 minute rest and repeat for 5 total rounds

5 rounds, 5 rounds

Notes:
-At home workout so I just messed around with some prehab stuff and metcon, worked out with Connor which is always fun, about halfway through he went for a walk with his mom on his bike.
-kb snatches - still can't do this without my shoulders grinding like crazy, no pain but I can't imagine that it's good for my shoulders. As well as it just feels strange!
-Modified Chief - WOD from CF main 14SEP08 - Not bad, I wonder what a difference it would be using the 135 # bar. I cut it short because I ran out of time, had to cook dinner for the hungry children!

Allen Yeh
09-16-2008, 11:20 AM
September 16, 2008
*no fast*
BW = 188-190

1. Gymnastic WU
ring dips - 9, 4, 5
chest ups - dead hang - 5, 3, 3 (slight tightness in my left arm)
muscle up practice - false grip hanging ~1-2 minutes total
skin the cat - 2

2. Mobility/Movement Prep warmup
drom WU - 10 for all movements
reverse lunges - w/lateral flexion - 6L/R
bird dog - 1 minute L/R
squat stretch - 1 minute

3. Strength
halting DL + muscle clean + tall clean - 45 x 3, 95 x 1, 105 x 1

power clean - 105 x 5, 125 x 5, 145 x 5, 165 x 5 (rough!), 185 x 2(2nd rep was bad), 185 x (1,0)
(2-3 minute rest between each work set)

4. Misc. Stuff
KB rack walk - 2 x 55# KB's - 1 lap around basketball court
KB farmers walk - 2 x 55# KB's - 1 lap around basketball court
double under practice - 2 minutes (33?)

Notes:
-MU practice - false grip = PAIN, need to stretch my wrists more
-bird dog - no shoulder grinding today
-power cleans - I got more today than last week but the 2nd rep my feet landed really wide and the 3rd rep just didn't happen.

Allen Yeh
09-17-2008, 11:23 AM
September 17, 2008
*fasted workout*
*17 hour fast*
BW = 186-188

1. Warmup
double under practice - 1 minute (~30)

2. Mobility/Movement Prep warmup
DC#3
pullup retraction - 10
barbell OH shrug -95 x 15
scap pushup - 15
posterior capsule stretch - 12L/R (done correctly!)
elbow to instep - 4L/R
lateral lunge w/ drop lunge - 8L/R
lunge w/ lateral flexion - 5L/R
inverted hamstring - backward - 8L/R
x-band walk - 10L/R
adductor - sidelying - 15L/R
abductor - quadruped - 12L/R

3. Strength
Burgener WU - 45 x 1
Trying a to start the bar over the base of my toes today
power snatch + OHS + Sotts press - 45 x 3, 95 x 1
snatch - 95 x 2
snatch pull - 135 x 3

Pendlay rows - 145 x 5, 165 x 5, 185 x 5, 195 x 5, 205 x 5
(1.5-2 minute rest between sets)

Pallof press - 70 x 12L/R, 70 x 12L/R, 60 x 12L/R

decline barbell bench - 40x1 tempo - 45 x 10, 95 x 10, 135 x 8 + 10 clapping pushups + 4 regular pushups
(~1 minute rest between sets)

4. KB stuff
OALC - 35#KB - 8 minutes total switching hands every minute

5. Misc. stuff
Steam room - 5 minutes

Notes:
-quads are really sore,back is tight, need to do more foam rolling and stretching.
-DU practice - These felt great today!
-Start position change - I had forgotten all about changing my start position to see if it makes a difference and as the weight got heavier I definitely noticed it more. I'll toy with this some more
-Pendlay row - 205 x 5 felt better than 200 x 5 last week, strange
-OALC - This felt pretty good, I'll look to add more time next week. Grip felt like hamburger when all was said and done
-Steam room - Tried to sit there but got bored and started stretching.

Allen Yeh
09-19-2008, 06:23 AM
September 18, 2008
*15 hour fast*

30 minute walk to the library pushing Connor, 22 minute walk back rom the library. I made a few wrong turns on the way there.

Derek Simonds
09-19-2008, 06:40 AM
I must be doing something wrong on the Pendlay Rows or I am not as strong in the pulling department as I thought. I have played with them and am very uncomfortable at the 135 LB weight. I mean struggling uncomfortable. I plan on having them as a major part of my routine the next six weeks so I better get good at them.

Training is looking good.

Allen Yeh
09-19-2008, 08:03 AM
I must be doing something wrong on the Pendlay Rows or I am not as strong in the pulling department as I thought. I have played with them and am very uncomfortable at the 135 LB weight. I mean struggling uncomfortable. I plan on having them as a major part of my routine the next six weeks so I better get good at them.

Training is looking good.

Hm, take a vid? I think I'm doing them right. This is my setup:

1. I stack 2 rubber mats up to stand on, this was due to trial and error but unless I do this I need a really wide grip, since I have long arms in proportion to my legs.
2. The bar is over my toes and my legs are almost straight but not quite, I can feel a stretch in my lats when I grip the bar.
3. I pull really hard to my sternum, trying not to move my hips at all.
4. The bar hits the ground and I re-grip and do it all over again.

The 205 felt better than the 200 last week, weird. Talking about pulling strength, Dave Van Skike was saying he goes up to like 300+ for reps....not in my range at the moment.

Allen Yeh
09-22-2008, 10:21 AM
September 19, 2008
*15 hour fast*

1. Movement Prep/Mobility
Foam rolling ~10 minutes
1-inch bird dog - 10 seconds - 4L/R, 4L/R
elbow to instep - 3L/R
lateral squat - 5L/R
rotational squat - 5L/R
split squat - 5L/R
band walk - 10L/R

2. Core
windmill - 12kg KB - 10L/R, 10L/R
plank - 0:45, 0:45

3. Strength/Elasticity
reverse lunge w/KB - 12kg - 12L/R, 12L/R, 12L/R
plyo pushup - touching chest - 15, 12, 10
(superset with no rest - 0:30 at end)

single leg RDL - 12kg KB - 10L/R, 10L/R, 10L/R
goblet squat - 24kg KB - 10, 10, 10
(superset with no rest - 0:30 at end)

4. Metcon
25 burpees - 1:10 (shaved off 8 seconds from earlier in the week!)
2H swings - 24kg KB - 50 - 1:27

Notes:
-At home workout today, tried to really focus on foam rolling and mobility stuff which I've been somewhat neglecting. I think the combo of the single leg RDL's and set of 50 swings really put a hurting on my hamstrings and glutes. They are still sore on the 22nd.
- 25 burpees - I've really cut the time down, and the set was completely unbroken, time to add some in!

Allen Yeh
09-22-2008, 10:23 AM
September 20, 2008
*no fast*

Conquer Chiari Walk Fundraiser - 2 miles

Notes:
-Not a bad walk except that Connor did NOT want to walk at all, he was pretty cranky from being waken up before 7 AM, so I ended up holding him for 99.8% of the 2 miles.

September 21, 2008

Nada, drove back from NY to VA and plenty of crappy food, driving = sucks!

Derek Simonds
09-22-2008, 11:41 AM
At least you are back! I hate driving especially because all I do is eat when I am behind the wheel.

I will try the technique you said for the rows.

25 Burpees unbroken in 1:10 looks like a challenge for me this week. Maybe Friday morning.

Allen Yeh
09-22-2008, 11:58 AM
I feel like Friday was a forever ago.

Allen Yeh
09-23-2008, 05:06 AM
i thought you were around there. guess i was surprised to hear sleep apnea diagnosis, albeit mild, being that lean. you mentioned dietary connections - i wonder if dr. g has some insight.

I thought this was interesting about sleep apnea and a mouth appliance. I may switch to a different "sleep" doctor to see if I can get an opinion other than the CPAP machine.

http://blog.joerogan.net/archives/215

Allen Yeh
09-23-2008, 05:13 AM
September 22, 2008
*no fast*

No workout, just couldn't get myself psyched up enough, that and the lack of sleep and weekend of crappy eating just caught up to me. So I watched this video again this morning http://www.youtube.com/watch?v=obdd31Q9PqA and made myself feel like a huge pussy for missing training yesterday.

Heroes is back so now I know I'll get at least 1 good foam rolling session a week!
~45 minutes on the foam roller with a focus on:
-calves
-hamstrings
-quads
-it bands
-upper back
-lats

Allen Yeh
09-24-2008, 08:36 AM
September 23, 2008
*no fast*

1. Warmup
row 500m @5 - 1:31 tied my old PR that I set in October 2006! (see notes on why I'm a moron!!)

2. Mobility/Movement Prep warmup
DROM WU - 10 all

3. Strength
Burgener WU - 45 x 1
Trying a to start the bar over the base of my toes today
muscle clean + tall clean + push jerk - 45 x 2, 95 x 2
muscle clean - 95 x 5
power clean - 135 x 3, 155 x 3 (see notes)

CFT 4 minutes between work sets
deadlift - 275 x 1, 335 x 1, 365 x 1(medium effort), 385 x 1 (tied old PR!! BW was 195 then from Nov. 2006 it was hard but not max), 400 x 0(couldn't even get it off the ground), 395 x 0
standing barbell press - 45 x 5, 95 x 3, 145 x 1, 175 x 0, 160 x 1
low bar squat - 160 x 3, 235 x 2, 325 x 0, 265 x 1, 295 x 1

4. KB stuff
OALC - 35#KB - left arm felt strained from the DL and pressing so I stopped

For time: w/35#KB
30 KB swings each hand
30 hand to hand KB swings
30 2H KB swings
Time: 3:53

Notes:
-500m Row - I am an idiot! While on one hand I'm happy with my time, on the other hand I'm a moron! This ties the PR I set back in October 2006, I was supposed to do just a warmup but after a few pulls decided to go for it and I was WASTED after this, my quads and biceps were cramping slightly. This pretty much ruined the rest of my workout, it was supposed to be a 5 x 5 day of power cleans but I was nauseous for a good 30 minutes after this row.
-power cleans - I wasn't feeling these today at ALL, even with these light sets I was feeling lightheaded and nauseous so I cut it short but didn't want to leave the gym...which brought me to the CFT
-Crossfit Total - I honestly can't remember the last time I did a CFT. It was originally just going to be DL's but I decided to see where I stood on the other lifts after I was psyched up with my DL.
-Deadlift - 365 felt EASY so I went to 385 which ties my old PR from November 2006! I was also 196#'s at the time while right now I'm running 187!!! I was so happy I decided to go for 400 but I think I psyched myself out a little by the time I got to it. I couldn't even break it off the ground, so I thought maybe I just added too much, 395 was pretty much the same.
-standing barbell press - Too aggressive with weight choices, 175 wouldn't even budge, 160 is ok, I'm not happy with this one.
low bar squat - I can't even remember the last time I did a low bar squat, I should have thrown in some more warmup sets, the 325 was a mistake on my part of adding and reading. I was supposed to put 25#'s on each side so I was supposed to be doing 285#'s OOPS! 295 felt medium but I had used up all my attempts
-KB stuff - Let arm feeling strained from the DL and press so I just cut out the OALC today and subbed in a madeup kb swing circuit.

Later:
Before bed my wife took pity on me and massaged my lower back for 30+ minutes.

Allen Yeh
09-25-2008, 07:54 AM
September 24, 2008
*fasted workout*
*16 hour fast*

1. Warmup
muscle up practice - false grip killing my wrists
double under practice - 2 minute (~35 just not feeling the groove today)


2. Warmup
handstand hold - 0:11 hurting my wrist
chest-up - 6, 7, 4

2. Mobility/Movement Prep warmup
good morning - pvc x 75
back extensions - 10, 10
DC#4:
incline db retraction - 30 x 15
prone y - 5 x 12
prone internal rotation - 5 x 12

elbow to instep - 4L/R
inverted hamstring - backward - 10L/R
lateral lunge w/ drop lunge - 8L/R
lateral squat - 8L/R
rotational squat - 6L/R

3. Strength
incline DB piston press - 40 x 10, 45 x 10
t-bar row - 45 x 10, 45 x 7
(superset with full rest - 0:15)

4. Metcon
row 1000m @ 5 - 3:42
Rest 3:00
row 500m @ 5 - 1:53

KB farmers walk - 2 x 24kg - 3 laps around the basketball court in 4:53

Notes:
-My back was hurting today, so I didn't really have anythign set just a lot of trying to get my back to feeling better.

Allen Yeh
09-25-2008, 12:56 PM
September 24, 2008
*16 hour fast*

My back is in a world of hurt today, waaay worse than yesterday. Maybe later I'll try to do some band good mornings or broomstick good mornings.

Took a walk to the grocery store with Connor ~20 minutes round trip.

Eva Claire Synkowski
09-25-2008, 06:23 PM
September 24, 2008

My back is in a world of hurt today, waaay worse than yesterday. Maybe later I'll try to do some band good mornings or broomstick good mornings.



is it from the deads?

George Mounce
09-25-2008, 06:43 PM
is it from the deads?

My guess it is. :( I can't stand the 4 days after PR 1RM deadlifts, my body is in a state of shock.

Allen Yeh
09-26-2008, 05:12 AM
It was from the deads, It's still pretty bad this morning but yesterday it was worse, I was waking up everytime I moved in bed because of my back. Today I'm going to try to get a good low intensity session going to get the blood flowing.

Derek Simonds
09-26-2008, 07:00 AM
As Gant said and I paraphrase, when someone tells you they are trashed from a DL workout you just look at them and nod knowing that they know what lifting is all about.

Sucks to be sore!

Allen Yeh
09-27-2008, 07:49 AM
September 26, 2008
*18 hour fast*

Misc. stuff all mixed together
foam roller ~10 minutes
bear crawl ~10m
cross body KB DL - 24kg x 10L/R, 10L/R
stick dislocates - 7, 7, 7
good morning w/ red iron woody band - 20, 20
25 burpees - 1:17
glute bridge - 15
bird dogs - 15L/R
scap pushup - 15
OHS - stick x 12
kb swing - 2H x 24kg x 50
adductor - sidelying - 10L/R
abductor - quadruped - 10L/R
ab wheel rollout - 12
band dislocates - 4
band press -10

Notes:
-At home workout, nothing structured just whatever struck my mind at the time.
-Left arm- felt a bit strained, I guess I pushed it too hard the other day.

Allen Yeh
09-29-2008, 05:34 AM
September 27, 2008
*no fast*

Recovering from my friends bachelor party and then a day in the mud at the Rennaisaince Festival with the family. Turkey legs are paloe right? It's just a shame all the other stuff I had wasn't! heh

Derek Simonds
09-29-2008, 07:18 AM
I haven't been to a Renaissance fair in a long time. I do remember the turkey legs. Did the kids enjoy it?

Allen Yeh
09-29-2008, 07:32 AM
Every year! It's a family tradition, they have it in Maryland every year from August to October and we make it out there for a weekend of fun. This weekend it had rained all Friday and Saturday so Sunday was really muddy, the kids loved that of course.

Kevin Perry
09-29-2008, 08:18 PM
oh man turkey legs, yes.

Allen Yeh
09-30-2008, 05:23 AM
September 29, 2008
*16 hour fast*
BW = 188-190

1. Gymnastic WU
chest ups - dead hang - 3, 3, 3, 3, 3 (slight tightness in my left arm)
handstand hold - 0:48 (3-5 seconds freestanding), 0:38 (10 seconds!! free!!!)

2. Mobility/Movement Prep warmup
drom WU - 10 for all movements

3. Strength
Burgener WU - 45 x 1
3 position clean - 45 x 2(L2H), 95 x 1(L2H), 95 x 1(H2L), 105 x 1(H2L)

power clean - tried a different start position, base of toes - 135 x 3, 155 x 3, 175 x 2, 175 x 3 I felt like the bar was just too far out in front of me so I readjusted my start position for the next sets
power clean - bar over the 2nd eyelet of Oly shoes, slow 1st pull - 185 x 3 (EASY), 195 x 1 (wide)
(2-3 minute rest between each work set)

halting DL - 195 x 3, 195 x 4
(1 minute rest between each work set)

clean pulls - 195 x 3, 225 x 2, 225 x 3
(1 minute rest between each work set)

4. KB Stuff
OALC - 35# kb - 8 minutes total - switching hands every minute - 10L/R, 12L/R, 11L/R, 12L, 11R

Notes:
-A good day overall, back was still feeling it from the deads last week(6 days later??)
-handstand hold - I was psyched to be able to be away from the wall for 10 seconds!
-power cleans - Back oin track this week, I'm switching to 5 x 3 for a bit. Like I noted above, I have been toying with a different start position with the bar right over the base of my toes and I've decided to scrap it, it just doesn't work well for me. I felt as if the bar was just swinging out in front. I pulled the start position in a little bit so that the bar is right above the 2nd eyelet of my shoes and I felt a HUGE difference. I really slowed down my 1st pull and the 185 felt EASY, so I just tried 195 to see if I could but caught it wide and decided to stop while I was ahead.
-Halting DL and clean pull - Felt good but back felt tired so I just did a few
-OALC - These felt pretty good.


Later in the evening
Foam roller ~45 minutes during Heroes

Steve Rogers
09-30-2008, 07:46 PM
Aren't turkey legs and Guinbess a balanced diet?:confused:

Allen Yeh
10-01-2008, 03:41 AM
Aren't turkey legs and Guinbess a balanced diet?:confused:

It's a shame that fried macaroni, fried pickles, ice cream sundaes...aren't!

I will say that this year in comparison to other years I pigged out way less. Of course this is because prior to going my wife mentioned to me it always seemed like I was eating at the Festival.

Allen Yeh
10-01-2008, 04:07 AM
September 30, 2008
*16 hour fast*

1. Mobility
1-inch bird dog - 0:10 x 4L/R, 0:10 x 4L/R
thoracic mobility

2. KB Stuff
OALC - 24kg - 8 minutes total - 1 minute hand switches - 8L/R, 8L/R, 8L/R, 5R, 6L
rest 3 minutes

1H kb swing - 24kg - 25L/R, 15L/R, 5L/R, 5L/R - 100 total swings in 3:12
rest 3 minutes

2H kb swing - 24kg - 42, 13, 10, 10, 15, 10 - 100 swings - 3:57

Notes:
-At home workout just did some KB stuff after a short WU. I'm guessing my time was worse on the 2H swing than the 1H swings due to hand fatigue. I had to keep putting the bell down even though I was using 2 hands to grip the bell.

Allen Yeh
10-02-2008, 10:21 AM
October 1, 2008
*no fast*

Reverse hyper holds on a chair - 2 x 0:10, 3 x 0:10

foam rolling - all throughout the day probably ~1 hour+ total?

Notes:
-Didn't fast because I had some late night wine with my wife the night before so I'd have to fast until 4pm or something crazy like that. Kept it a low carb day though >50g's carbs.
-Working from home today so just foam rolling when possible and I was supposed to go for a run but ended up playing Too Human, oops! I need to get back on the running thing, after the weird toe pain in the first week of September I've been AWOL from running completely.
-Reverse Hypers - Was trolling around Iron Garm and ran across this link about fixing a broken deadlift and figured it can't hurt to try them. http://www.irongarmx.net/phpBB2/viewtopic.php?f=5&t=112 - Harder than I thought it would be that is for sure.

Allen Yeh
10-02-2008, 12:51 PM
October 2, 2008
*No fast*
BW - 187-189

1. Warmup
row@5 - 500m 2:01

pullup - deadhang - 11, 8 ,5
plank - 0:40, 0:40, 0:40
(superset with full rest - 1:00)

elbow to instep - 4L/R
lateral lunge w/ drop lunge - 6L/R
reverse lunge w/ lateral flexion - in place - 6L/R
inverted hamstring - backwards - 6L/R
leg swings - side to side - 10L/R

2. Strength
front squat - 45 x 5, 95 x 4, 145 x 3, 165 x 3, 195 x 3, 205 x 3, 220 x 3, 295 x walkout + 2 partials (1/4), 245 x 1
(rest between 1:00-3:00 per work set)

Pendlay rows - 95 x 5, 145 x 5, 175 x 5, 205 x 4, 205 x 4
ring dips - 7, 7, 5, 4
(superset with full rest - 1:00)

3. Metcon
Grace - 30 C+J's for time w/135#'s
5, 5 in 1:58

Stopped after 10 reps, my form was shit on the 2nd set of 5, it was a reverse curl push jerk/press. BAH!

Notes:
-warmup - took a long time to warmup today, left hip was really tight when I woke up
-front squats - I'm happy with 220 x 3, the other stuff afterward was just messing around
-Pendlay rows - 205 was HEAVY today holy crap, i recall them feeling good 2 weeks ago.
-rings dips - subbed these in for incline bench, just wasn't feeling it today
-Grace - What a absolute pussy move on my part. My form was shit so I just stopped myself. I was breathing pretty hard already after only 10 reps. Excuses aside, at this point I'd already been in the gym for an hour+ and my knee was aching a bit from the front squats.

Allen Yeh
10-06-2008, 06:33 AM
October 3, 2008
*15 hour fast*

1. Warmup
1 inch bird dog - 0:10 x 5/R
foot mobility drills ~25m

2. Parallete routine 1 minute rest between sets
tuck sit- 0:15, 0:12, 0:08
l-sit - 0:15, 0:11, 0:09
frog stand - 0:05, 0:11

3. Strength
KB floor press - 24kg - 8L/R, 8L/R, 10L/R
KB single leg RDL - 12kg - 10L/R, 10L/R, 10L/R
(superset with full rest - 0:30)

parallette pushup with feet on bench - 4010 tempo - 10, 10, 7
KB goblet squat - 24kg - 12, 12, 10
(superset with full rest - 0:30)

Rest 4:00

4. Conditioning/metcon
OALC C+J - 24kg - 4 minutes w/ hand switches every minute - 6L/R, 6L/R w/emphasis on proper rack positions on every rep

rest 4:00

For time: KB = 24kg and swings to above chest height
10 burpees
10 KB swings
9 burpees
10 KB swings
8 burpees
10 KB swings
.
.
.
2 burpees
10 KB swings
1 burpees
10 KB swings

Total time: 6:57

Notes:
-At home workout today, nothing special until the end, that sucked
-OALC - Trying to really get proper rack position on every rep really slowed my RPM's and as Shaf said it made things really uncomfortable. I'd like to try it with the lighter bell for 2 minutes and see how that feels this coming week.
-metcon - This SUCKED! But I was happy with it was it was almost completely unbroken! I took a few breaths the last 3 sets prior to starting the swings but I didn't have to stop on the burpees or swing sets at any time. This was a workout that Jason C. Brown had posted a bit ago as a 5:00 challenge. I'm not sure how in the world I could shave off 1:57 since I felt like I was moving at a pretty fast pace.

Allen Yeh
10-06-2008, 06:36 AM
October 4, 2008
*16 hour fast*

Army drill weekend, ~5+ miles of walking, I was the instructor on the IED lanes today and we had 5 classes of 1+ mile routes, fun stuff. Food was tastier than what I've come to expect but still not great for you.

October 5, 2008
*no fast*

More crappy eating coupled with a ~1 mile company run (meaning a really really slow pace).

Derek Simonds
10-06-2008, 06:43 AM
More crappy eating coupled with a ~1 mile company run (meaning a really really slow pace).

So you felt right at home, eh. :D

Allen Yeh
10-07-2008, 04:10 AM
So you felt right at home, eh. :D

Touche.

Allen Yeh
10-07-2008, 04:12 AM
October 6, 2008
*16 hour fast*

~1.5 mile walk at the park with the kids. Missed the gym today, after lunch I was in a BAD ass mood, no idea why nothing happened per se.

Allen Yeh
10-07-2008, 08:56 AM
October 7, 2008
*no fast*
*only 4 hours of sleep*

1. WU
Dot drill
DROM WU - 10 all movements
OHS - 45 x 10
pullups - 7 (3 dead hang, 4 kipped, kipped hurt my arm a bit)
dips - 10
GHD situp - 10
back extensions - 10

2. Strength
Burgener WU - 45 x 1
tall clean - 45 x 3, 95 x 2, 135 x 1

power clean - bar over the 2nd eyelet of Oly shoes, slow 1st pull - 135 x 3, 155 x 3, 175 x 3, 185 x 3, 190 x 3 (2nd and 3rd rep I caught it very wide)
(2-3 minute rest between each work set)

snatch grip PP + OHS - 135 x 3, 135 x 2, 185 x 1, 205 x 1, 215 x PP but lost it at the bottom
(1 minute rest between each work set)

pullup - 9, 3 (shoulders making crazy grinding noises?????)
glide kip - 10, 10
neck bridge - 10F/B, 10F/B

3. KB Stuff
OALC C+J - 35# kb - 8 minutes total - switching hands every 2 minutes - 19L, 17 R, 17L, 16R

Notes:
-Dot drill courtesy of Octobers PM article, I improvised by trying to aim for the same spots every time.
-power clean - staying at 190
-pullup- shoulders were noisy today, no pain just weird noises
-OALC C+J - Using Shaf's suggestion I went from 1 to 2 minutes per hand and it was a bit different than switching on the minute.

Derek Simonds
10-07-2008, 10:36 AM
Your OALC stuff is looking good. I didn't have a timer so I switched on 10 reps and went to 7:35 I think for 80 reps total. My forearms were getting pretty toasty by the time I got to the last set. I was planning on going to 10 minutes this week with switching on the 1's. I don't think I am ready for switching on the 2's.

Your workouts are looking good.

Allen Yeh
10-08-2008, 04:14 AM
Thanks, the workouts are feeling good, not seeing much progress on the scale but looking in the mirror I can see a difference between August and now. Right now I'm starting to push my forearm again testing different movements I've been avoiding.

The LC is interesting, it's a different type of conditioning than CF type metcons that is for sure. The 24kg KB still kicks my ass all over the place, no way I could do more than 1 minute/hand. Go for the 2's! Your reps per minute will drop a little but the training effect is a bit different.

Allen Yeh
10-09-2008, 06:53 AM
October 8, 2008
*15 hour fast*

1. WU
Dot drill
elbow to instep - 4L/R
lateral lunge w/ drop lunge - 6L/R
inverted hamstring backward - 10L/R
reverse lunge w/ lateral flexion - 10L/R

2. Strength
Burgener WU - 45 x 1
power snatch + OHS + Sotts press - 45 x 2(1+1+1), 75 x 2 (1+1+1), 95 x 1
(rest - 1 minute)

3 position snatch - high hang, hang, floor - 95 x 1, 95 x 1, 95 x 1
(rest - 2 minutes)

snatch - 145 x 1 (EASY), 155 x 0 + 0 (the bar was too forward when I caught it on both attempts)
(rest - 2 minutes)

Zercher squat - 155 x 3, 195 x 3, 245 x 2(PR), 245 x 1
(rest - 1.5-2 minutes)

Pendlay row - 145 x 5, 175 x 5, 195 x 5, 205 x 5, 210 x 5
(rest - 1.5 minutes)

decline DB press - 75 x 8, 85 x 7, 85 x 4
alternating DB curl - 30 x 10, 30 x 5(isometric hold), 30 x 3(isometric hold)
(superset with full rest - 0:45)

Pallof press - 60 x 12L/R, 70 x 12L/R, 70 x 12L/R
back extension - hands across chest x 15, hands behind head x 15, hands behind head x 15
(superset with no rest)

Notes:
-Dot drill courtesy of Octobers PM article, felt way better today
-3 pos snatch - These felt a bit awkward and as usual it felt better from the high hang than off the floor, I need to work these in slowly again the last time I snatched heavy that was light technique stuff was March?
-snatch - I'm actually pretty happy I hit 145 and it felt supremely easy, 155 went up but I was catching it a bit to the front so I couldn't hold it
-Zercher squats - I've never actually loaded these up very heavily, I was originally intending on doing back squats but Dave VS's posts about ZXerchers made me want to give it a go. Talk about tough, the 2nd set of 245 was horrible, aimed for 3 did 1.
-Pendlay rows - 210 felt nice today, decided to move up after the 205 set felt easy
-DB curls - the isometric hold was way tougher than just doing straight sets
-Metcon - None today as this workout ran a little longer than most at 1:20 total

Derek Simonds
10-09-2008, 10:36 AM
One word Zerchers! I actually have light Z's on the menu for tomorrow.

Allen Yeh
10-10-2008, 06:42 AM
One word Zerchers! I actually have light Z's on the menu for tomorrow.

Go heavy!

Allen Yeh
10-10-2008, 08:14 AM
October 9, 2008
*15 hour fast*

1. WU
DROM WU - 10 all movements
wide neutral grip pullups - 5
dips - 10
GHD situp - 10
back extensions + GHR - 5

2. Strength
Burgener WU - 45 x 1
clean and push jerks - 45 x 3, 95 x 2, 145 x 1, 195 x 1 + clean missed jerk,
clean and split jerk - 195 x 2, 195 x 1 + clean missed jerk
(rest - 1-2 minutes)

clean pulls - 195 x 3, 245 x 3, 245 x 2, 245 x 3
(rest - 1 minute)

front squat - 195 x 3, 215 x 3, 225 x 3, 225 x 2(stuck in hole on 3rd), 195 x 3
(rest - 1 - 2 minutes)

rack jerk - 145 x 1 (left elbow felt WEIRD), 95 x 3, 95 x 3(focused on keeping scap retracted and elbow weirdness went away), 145 x 3

3. Metcon
Pullups on the minute, increasing reps as time increases, i.e. 1 first minute, 2 second minute...etc

Results: 7 minutes - elbow started aching on the 4 set, but I stupidly thought I should push through it, it was screaming by the 7th minute.

Notes:
-First real cleaning session since my forearm sidelined me. Felt good overall
-C+J - first time really c+j'ing in months, the cleans actually felt pretty decent I guess due to all the power cleans I've been doing recently, the jerks felt off, I need to decrease the weight a little and do more doubles/triples I think
-clean pulls - way easy, focused on keeping good positioning and not turning it into a deadlift+shrug
-front squat - The 2nd set of 225 I just got stuck in the hole, I think I'll stick with either 5 sets of 3 or 3 of 3 around this weight for the next few weeks. I really want to up my front squat, maybe a trip down 10 x 3 is in order? I'll investigate and figure this out by next week
-rack jerk - a glaring weakness is my jerk, always has been, and not working it for months didn't help it out any, need to work up my volume a little bit as doing 1 heavier one just wears me out
-Pullup on the minute - This was just stupid, I haven't done kipping pullups in months coupled with the fact that I haven't done that many reps in months either, so my elbow started hurting after the 3rd or 4th set and the 7th set was enough. STUPID!

Allen Yeh
10-11-2008, 06:28 PM
October 10, 2008
*no fast*

Kind of a lazy day, lots of foam rolling and triggerpoint stuff with my theracane and ~2 miles of walking back and forth to the local shopping center with Connor.

Derek Weaver
10-11-2008, 08:36 PM
How's the elbow feel today Allen?

Allen Yeh
10-13-2008, 06:03 AM
October 11, 2008
*no fast*

~2+ miles roundtrip from farmers market, not much else, helped a friend move into his new house.

October 12, 2008
*no fast*

Not much at all today mostly spent the day at the mall with Connor and Hunter at the Star Wars: Clone Wars exhibit going on. Fun stuff. Went to a local park and walked around with them afterwards.

Derek Simonds
10-13-2008, 06:05 AM
Sounds like a great weekend. We were busy as usual. Any word on the Disney trip? The kids are excited.

Allen Yeh
10-13-2008, 06:07 AM
How's the elbow feel today Allen?

It has been throbbing on and off over the weekend. I'm going to test it a bit on Monday or Tuesday and see where I stand.

Allen Yeh
10-14-2008, 04:58 AM
Sounds like a great weekend. We were busy as usual. Any word on the Disney trip? The kids are excited.

No word yet. Laurie emailed them yesterday with a "hello? it's only 19 days away" message, so hopefully we get a response today. The person that was handling the case originally went on maternity leave, Laurie and I are afraid that no one picked up the case after they left since we haven't heard a word from them in a month+.

Allen Yeh
10-14-2008, 05:16 AM
October 13, 2008
*16 hour fast*
BW = 190

1. WU
(on the drive over to the gym I started feeling really sick to my stomach, not good)
500m row - 2:11
(feeling super nauseous, almost threw up right there after writing the row into my log, so rather than just sit on a bench I went for a walk)
walk outside - 14:30
1-inch bird dog - 0:10 x 5L/R
DROM WU - 10 all movements

2. Strength
Burgener WU - 45 x 1
3 pos. snatch - high hang, below knee, ground - 45 x 2, 75 x 1, 95 x 1
back squat - high bar - 45 x 3, 95 x 3, 135 x 3, 185 x 3, 225 x 3, 245 x 3, 275 x 3, 290 x 2 (last rep I shifted forward and lost it), 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(1 min rest for work sets 1-3, 2 minutes for sets 4+5, back to 1 minute rests on the remaining 5)

rack push jerk + press outs - 95 x 3, 95 x 3 + 8, 95 x 3 + 8, 95 x 3 + 8, 95 x 3 + 8
(rest - 1 minute)

fat grip pullups - 6, 4, 5 (TIRED)
GHD situp - 12, 12, 12
KB chop - 35# kb - 10L/R, 10L/R, 5L/R
(superset with full rest - 1 min)

Notes:
-Weird nausea as I was driving to the gym, I was only seconds away from throwing up after the row, I decided to take a walk and afterwards felt MUCH better.
-3 pos. snatch - felt good today, focused pulling under quickly
-10 x 3 back squats - Holy, I warmed up and then worked up to a heavy triple for the first 5 sets and then did 245 for the last 5 with less than a minutes rest between. My legs are HURTING today, I actually woke up a few times last night due to the amount of discomfort in my legs. Next week I might not go up to 290 since I felt like I was struggling to keep an upright torso at that weight.
-rack push jerk - kept the weight light and rest short just to work the movement, concentrating on keeping my scapula retracted in the rack position. Didn't experience any pain the elbows/shoulder today.
-pullups - I was just TIRED by the time I got to this circuit, I felt like everything was just slow

PM
foam rolling and triggerpoint stuff with stick ~60 minutes

Derek Simonds
10-14-2008, 06:50 AM
Fantastic job on the squats man! Really nice. Even though the legs hurt you know you moved some real weight.

Arden Cogar Jr.
10-14-2008, 09:49 AM
Fantastic job on the squats man! Really nice. Even though the legs hurt you know you moved some real weight.

werd. Especially after nearly puking during the warm up. I likely would have reassessed during the warm up and packed it up. Perhaps not? Who knows. But excellent work.

All the best,
Arden

Kevin Perry
10-14-2008, 08:21 PM
That is some strong squat stuff right there.

Allen Yeh
10-15-2008, 03:06 AM
Thanks guys. I don't know what was going on with my stomach, just on the drive over to the gym I was feeling sick. After the rowing I felt REALLY sick, rather than just sit there I decided I'd take a walk and reevaluate after I got back. Felt fine afterwards (15 minutes later) and did the above.

Allen Yeh
10-15-2008, 03:09 AM
October 14, 2008
*15 hour fast*

I was supposed to hit the gym today but ended up having to go home early because Laurie wasn't feeling well. Ended up walking ~40 minutes with the kids, by walking I mean chasing after them in their bikes.

Allen Yeh
10-15-2008, 01:00 PM
October 15, 2008
*16.5 hour fast*
BW =

1. WU
Dot drill
elbow to instep - 4L/R
lateral squat - 6L/R
rotational squat - 6L/R
inverted hamstring backward - 6L/R
reverse lunge w/ lateral flexion - 6L/R
YTWL - laying on inclined bench - 8 x 8 for all

2. Strength
Burgener WU - 45 x 1
muscle snatch + tall snatch - 45 x 1, 95 x 1, 95 x 1, 95 x 1
(rest - 0:45)

snatch balance - 95 x 3, 145 x 0, 145 x 1
(rest - 1 minute)

Pendlay row - 95 x 5, 145 x 5(ouch, arm starting to hurt), 175 x 1(Arm hurts a lot)
Subbing Inverted ring rows - feet on high box - 8, 8, 8, 8, 6
floor press - 95 x 7, 135 x 6, 165 x 4, 195 x 2, 135 x 6, 165 x 4, 195 x 2,
(superset with full rest - 1 minute)

high incline/incline/flat DB press - 50 x 10/6/4, 50 x 8/4/4, 50 x 7/3/3
unilateral cable row - standing - 50 x 10L/R, 80 x 10L/R, 100 x 10L/R
(superset with full rest - 1 minute)

ring flies - 1(ouch)
floor db flies - 25 x 10
alternating DB curl - 25 x 2 (ouch)

2. KB stuff
OALC - C+J - 35#kb 6L - Done, my arm is just bothering me way too much today

Notes:
-My left arm was just bothering me all day long today, I ended up subbing the ring rows for the Pendlay rows. I think the jerks on Monday, probably were a bit much.
- ms+ ts - CRAP I felt so sluggish today
-snatch balance - crap once again, just felt sloooow
-floor press - really really awkward move, had a hard time figuring out how it's suppose to feel

Allen Yeh
10-16-2008, 11:49 AM
October 16, 2008
*14 hour fast*
BW = 190

1. WU
DROM WU - 10 all movements
DC crew Prehab #5: Circuit with no rest
EQI pushup - 0:60, 0:45
prone T - 7.5 x 10, 7.5 x 10
plate halos - 10 x 10CL/CCL, 10 x 10CL/CCL
OHS - 45 x 7

2. Strength
Burgener WU - 45 x 1
3 pos. clean- ground, hang, high hang - 45 x 2
tall clean - 95 x 3, 145 x 2, 165 x 1
clean + jerk - 165 x (1+2) (ouch)
front squat - bottom up - 165 x 3, 175 x 3, 185 x 3, 200 x 3, 225 x (1+0+1), 195 x 3, 195 x 3, 195 x 3, 195 x 3, 195 x 1
(1 min rest for work sets 1-3, 2 minutes for sets 4+5, back to 1 minute rests on the remaining 5)

RDL - 115 x 10, 135 x 10, 135 x 10, 135 x 10
(rest - 2 minutes)

chin w/ pinkies touching - 1 (OUCH)
strict press - 45 x 2, 95 x 2, 95 x 2, 115 x 2, 115 x 2, 135 x 2, 135 x 2, 135 x 2
2H kb swing - 55# - 30

Notes:
-Tall cleans - these felt great today, 165 was no problem
-c+j's - the jerks hurt my left arm, crap
-10 x 3 front squats - Not nearly as bad as the back squats.
-strict press - Holy crap my overhead strength got so much weaker.

Allen Yeh
10-16-2008, 11:51 AM
Because of my stupidity last week(heavy jerks + kipping pullups) it seems that my arm is back to hurting again. I'm going to lay off the movements that bother it for at least a week and see where to go from there. Damn.

Eva Claire Synkowski
10-16-2008, 04:44 PM
i thought it was elbow? or is this new?

Allen Yeh
10-16-2008, 04:51 PM
I messed up my left forearm/elbow area a while ago. I've been avoiding things that hurt it for months now and I guess I grew too overconfident with it.

Allen Yeh
10-16-2008, 04:53 PM
A quick note....my legs right now are wondering why the heck I hate them. Wow....I thought the 10 x 3 front squats weren't so bad after I was done. I'm wrong.

Derek Weaver
10-16-2008, 09:05 PM
So did you do the 10x3 with the same weight across or did you work your way up and down through the 10 sets. Regardless, 30 total reps on fronts quat is brutal.

Allen Yeh
10-17-2008, 03:47 AM
So did you do the 10x3 with the same weight across or did you work your way up and down through the 10 sets. Regardless, 30 total reps on fronts quat is brutal.

I did them bottoms up and working up and then down, so the first 6 sets I stated at 165 and hit 225, then for the next 5 sets I did 195 with a minutes rest.

Allen Yeh
10-20-2008, 04:54 AM
October 17, 2008
*No fast*

Drove up to my friends wedding, rehearsal, rehearsal dinner and pre-wedding night out. I haven't drank this much total in years. Ouch

October 18, 2008
*no fast*

Friends wedding, reception...etc Still recovering...the reception didn't help.

October 19, 2008
*no fast*

Drove home and went for a nice walk with the kids, by walk I mean chasing after them on their bikes ~30 minutes.

Allen Yeh
10-20-2008, 11:49 AM
October 20, 2008

I feel worse today than I did yesterday! Wow I drank more in the this last weekend than I have in years. Today I'm just barely able to drag my ass around the office. I'm going to skip the gym and hopefully get a good night's sleep tonight.

George Mounce
10-20-2008, 12:13 PM
October 20, 2008

I feel worse today than I did yesterday! Wow I drank more in the this last weekend than I have in years. Today I'm just barely able to drag my ass around the office. I'm going to skip the gym and hopefully get a good night's sleep tonight.

Amazing what booze can do to you! :p

Derek Simonds
10-20-2008, 12:56 PM
Ha! Now I know what I can beat Allen at..... A couple of more weks and I will be ready ;)

Allen Yeh
10-23-2008, 04:34 AM
October 21, 2008

I spent almost the entire day playing Fable 2....I couldn't stop myself!

Allen Yeh
10-23-2008, 04:51 AM
October 22, 2008
*15 hour fast*
BW = 193 (all that crappy eating + drinking??!)

1. WU
Eric Cressey Warmup Option 1:
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener WU - 45 x 1
2 pos. snatch - hang, ground - 95 x 1, 95 x 1, 95 x 1 (left forearm...crap)
snatch balance - 95 x 3
back squat - high bar - 135 x 3, 185 x 3, 225 x 3, 245 x 3, 265 x 3, 295 x 2, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(1 min rest for work sets 1-4, 1.5 minutes for sets 5, back to 1 minute rests on the remaining 5)

db 1 legged RDL - 30 x 8L/R, 30 x 8L/R, 30 x 8L/R, 30 x 8L/R
3 point plank - 0:30 on left foot, 0:30 on right foot, 0:30 on left foot, 0:30 on right foot
(superset with no rest - 0:30)

3. Misc.
10 minute walk

Notes:
-EC's warmup routine was taken from his book Maximum Strength which I found at the library of all places! I've been reading through it and I think I might throw in his upper body workouts in there as well as using his warmup routines. The lower body stuff he has is all powerlifting oriented and not inline with what goals I have right now. The upper body stuff looks good as I've been kind of doing a hodge podge of stuff lately with no real focus upper body wise.
-2 pos. snatch - forearm/elbow area NOT feeling great, pretty pissed at myself
-10 x 3 back squats - Accidentally did 295 instead of 285 like I had planned, mental math wasn't working very well. Much better at keeping an upright torso today and not driving with my hips too much. Not as bad as last week, thank goodness. I even cut my rests down a bit more than last week.
-10 minute walk - EC also has recommendations depending on bodytype of what type of energy/cardio a person should do, I figured it can't hurt. For all lifting sessions except the 4th it says 10 minutes of low intensity cardio. Your rest days are you HIIT/metcon type days. Which I'm ok with since after doing these squats I don't have any energy left for metcons!

Derek Simonds
10-23-2008, 06:34 AM
I am so impressed with your squats. You are just killing it right now.

Allen Yeh
10-23-2008, 10:49 AM
Thanks. Any luck with the Canadians?

Allen Yeh
10-24-2008, 05:00 AM
October 23, 2008

Had to head home early so I missed the gym, planned to workout at home but got sidetracked with chores and cooking dinner.

1 reason a condo is better than a townhouse....no YARD! I didn't like doing leaves when I was a kid and I don't like it now.

Did some SMR and various stretches throughout the time at home.

Allen Yeh
10-24-2008, 07:40 AM
So my left forearm/elbow area has flared up again thanks to no small part that I'm an idiot and went too fast after thinking it was all better.

Right now my game plan is to take a break from the Olympic movements and all the exercises I had listed before on the "hurt my arm" list. I'll reevaluate when I get back from FL after the 7th and see where to go from there. I'd like to keep doing the back and front squats 10 x 3 which have been fun. then adding accessory leg movements afterwards on those days.

A semi template:
Day 1: back squat 10x3, other leg movements + 10 minutes low intensity cardio
Day 2: Metcon ~15 minutes total
Day 3: upper body day 1 from Phase 1: foundation (Cressey's Maximum Strength book) + 10 minutes low intensity cardio
Day 4: front squat 10 x 3, other leg movements + upper body stuff + 10 minutes low intensity stuff
Day 5: Metcon?
Day 6: metcon + 20 minutes low intensity cardio
Day 7: rest

lower body
upper body
full body - threw upper stuff on the front squat day as they don't kill me(right away) as much as the back squats. Eric Cressey wants 4 days in the gym but since I work from home 1-2 days a week out of 5, I know I won't be able to be faithful to that.

Derek Simonds
10-24-2008, 09:46 AM
Is the other leg stuff PC? RDL's, DL's Weighted B/E's, Single Leg DL's w/ KB's GM's. Maybe 1 PC movement in the other leg stuff.

I like the template a lot. So you like EC's stuff in maximum strength.

Allen Yeh
10-24-2008, 12:08 PM
Is the other leg stuff PC? RDL's, DL's Weighted B/E's, Single Leg DL's w/ KB's GM's. Maybe 1 PC movement in the other leg stuff.

I like the template a lot. So you like EC's stuff in maximum strength.

His stuff is geared towards powerlifting so I'm going to alter things a bit by doing the high bar back squats and front squats. The leg stuff for this phase and the stuff I'm going to sub is next to it, for most exercises I'm going to follow his week by week rep recommendations.

1st lower body day
box squat - 10 x 3 back squats
speed deadlift - clean or snatch pulls
walking db lunge - either RDL's, or 1-leg RDL
core superset of reverse crunch and plank

2nd lower body day
front squat - same just different rep scheme
rack pull from kneecaps - skipping this if it's a full body day, otherwise as RX'ed
DB Bulgarian split squat - as RX'ed
pull through - as RX'ed
core stuff

I'll post what I did later for the upper body day when I get around to putting my log up. Benching powerlifting style is really strange.

I was really shocked to see the book at the library! I bet I'm probably the only person to have checked it out too! I'd recommend it, I've always liked his stuff I like the 2 warmup options he gives and the way the 16 weeks are arranged. I just want to change it a bit towards Oly stuff. As my arm gets better again I'll be throwing in more classic lifts and accessory work.

Derek Simonds
10-24-2008, 12:43 PM
I am going to check our library. I can't believe you wouldn't want to do the DB lunges. :) I worked up to 3 sets X 6 reps with 50 LB DB's. I think I hated them more then I currently hate GM's. In fact I hate them so much I am going to add them back into my routine.

I love the looks of your template.

Allen Yeh
10-24-2008, 01:13 PM
I am going to check our library. I can't believe you wouldn't want to do the DB lunges. :) I worked up to 3 sets X 6 reps with 50 LB DB's. I think I hated them more then I currently hate GM's. In fact I hate them so much I am going to add them back into my routine.

I love the looks of your template.

Ha! well to be honest I tried them the other day and almost fell flat on my face. My legs were wobbly! I wanted to get a better balance of movements in there anyway since I'm doing the back squats which are more of a quad/anterior chain movment.

Allen Yeh
10-26-2008, 08:17 AM
October 24, 2008
*15 hour fast*
BW = 193

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - quads. IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 4, 205 x 4, 195 x 4, 195 x 4, 195 x 4
(1-1.5 minutes rest)

neutral grip incline DB press - 35 x 10, 40 x 10, 40 x 10L/R
seated cable row - 7 x 10, 7 x 10, 7 x 10, 8 x 10
(superset with full rest - 0:30)

prone Y - 5 x 12, 5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with full rest - 0:30)

side bridge - 0:30L/R, 0:30L/R, 0:30L/R
(no rest)


3. Cardio
Rower@5 - 0:20/0:40 interval - 5 minutes total - 1269m's total (1000m's in 3:51)

Notes:
-Maximum Strength -phase 1 - upper body day 1
-bench press - tried powerlifter style bench and it felt very strange, the last set I got a handoff and that felt much better, I've pressed more than 205 for 4 but trying to keep my back tight and all that was odd.
-row - It was supposed to be 10 minutes total but I ran out of time, I made myself hit 5 minutes and then ran out of the door. Pretty hard.
[/QUOTE]

After I got home a little late:

I took an hour+ walk with Connor after I got home, we just went for a walk in the neighborhood and I let him choose our path (for the first half hour anyway). Fun times.

Allen Yeh
10-26-2008, 08:18 AM
October 25, 2008
*no fast*

Not much today just helped to prep for Hunter's Halloween Birthday party. Foam rolling later in the night ~30 minutes. I need to work on my quads more.

Derek Simonds
10-26-2008, 06:07 PM
My nephew and mothers birthday party was tonight. I gorged! My sister made a from scratch caramel cake that was so rich you had to have ice cream with it just to be able to eat it. Oh lord.

I hope Hunter had a great birthday party.

Allen Yeh
10-27-2008, 02:21 AM
October 26, 2008

Not much today either, foam rolling and trigger point stuff throughout the day. Kind of a lazy day.

Allen Yeh
10-27-2008, 03:01 AM
October 27, 2008

Early AM
Intuflow routine ~20 minutes neck and shoulders are very tight (surprise!), hips feel ok, ankles tight as well.

Allen Yeh
10-28-2008, 06:01 AM
October 27, 2008
*15 hour fast*
BW = 193

1. WU
Eric Cressey Warmup Option 1:
SMR - quads, IT bands, hip flexors, pecs, thoracic mobility
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener WU - 45 x 1
front squat - 45 x 5, 95 x 4, 135 x 3, 165 x 1 (hurting my left arm area)
Zercher squat - 45 x 5, 135 x 6, 165 x 6, 170 x 6, 180 x 6, 180 x6
(1-2 minute rests)

rack pulls - knee height - 135 x 6, 225 x 6, 255 x 6, 285 x 6, 285 x 6
(1 minute rests)

Bulgarian split squats - 35 x 6L/R, 35 x 6L/R, 35 x 6L/R
(1 minute rests)

pullthrough - 80 x 10, 90 x 10, 100 x 10
reverse crunch - 12, 12, 12
(superset with full rest - 30 seconds)


3. Misc.
Stationary bike - 10 minutes @ 60-70% MHR, 3 minutes cooldown

Notes:
-EC's warmup 1, phase 1 - lower body day 2
-front squats - Supposed to do 10 x 3 today but just holding the bar was hurting my arm so I subbed in Zerchers for 4 sets of 6
-rack pulls - tried doing these like I was doing a clean, rather than a deadlift, tried to load my hamstrings and really keep the bar close to my body
-BSS's - these suck.

Derek Simonds
10-28-2008, 07:56 AM
BSS's another exercise I hate. You are dredging up all the good ones.

Allen Yeh
10-28-2008, 08:04 AM
I saw them in the routine and thought "3 sets of 6 reps that's not bad at all should be much easier than the 10-15 reps per leg I've done before." Uh no.

Allen Yeh
10-29-2008, 04:41 AM
October 28, 2008
*no fast*
BW = 194??? (I don't get it)

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - thoracic mobility, adductors, quads, IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
1-arm DB push press - 40 x 6L/R, 50 x 6L/R, 60 x 6L/R, 60 x 6L/R
close grip chin up - chest touching bar - 6, 6, 6, 6
(superset with full rest - 1 minute)

pushup - 10, 10, 10
1 arm DB row - 60 x 8L/R, 65 x 8L/R, 65 x 8L/R
(superset with full rest - 0:30)

kneeling cable external rotation - 20 x 12L/R, 30 x 12L/R, 30 x 12L/R
side bridge - 0:30L/R, 0:30 L/R, 0:30L/R
(superset with full rest - 0:15)

KB band curl - red iron woody band - 35# x 8, 45# x 4, 35# x 6, 35# x 3


3. Cardio
Rower@5 - 0:20/0:40 interval - 10 minutes total - 2445m's total (1000m's in 3:57, 2000m's in 8:03)

5 minute walk

Notes:
-Maximum Strength -phase 1 - upper body day 2
-1- arm DB PP - Didn't hurt and it wasn't heavy but I did feeling a strange clicking feeling every time I'd bring the weight down in both shoulders
-close-grip chin up - The grip was a bit awkward, had to reset my grip on the later sets, I'll add a little weight next week, no arm pain at least
-pushup - Did this as EC describes in the book "pull your chest to the floor" Strange to think about it that way and you do feel it in your upper back
-DB row - I think 65 may have been a bit too heavy as my form deteriorated a little
-kb band curl - 35 was too easy for the first set but then 45 was too heavy
-row -My glutes felt like they were on fire after the first 3 minutes.
-walk - legs felt crampy after the row, just to loosen them up a little

Allen Yeh
10-29-2008, 12:17 PM
October 29, 2008
*15 hour fast*
*fasted workout

1. Warmup
dot drill - 1:49 (I'm slow, I know)
split stance pec mobilization
invered hamstrings backward - 8L/R
DROM WU - 10 all movements

2. Technique practice?
DB deadlift - 35 x 20
KB reverse lunge - 35 x 15L/R
pushup - 20
x-band walk - 15L/R
supine bridge - 0:30
standing cable row - 50 x 20
cable triceps pressdown - 60 x 20
cable curl - 50 x 20
side lying db external rotation - 5 x 15L/R
prone internal rotation - 5 x 15L/R
back extension - 15

3. Cardio
Row @ 5 - 20 minutes - low intensity - 4439m's

Notes:
-Maximum Strength -phase 1 - energy day
-Technique practice - Not really sure why EC named it that because I'm not really practicing anything? It's 8-12 exercises, of 15-20 reps starting at 1 set then working to 3 later on. It was ok, it took longer than I thought it would at 10 minutes for all the sets.
-Row - Supposed to be 20 minutes at 60-70% MHR so I just tried to slow my pace down to 2:15/500m's

Allen Yeh
11-10-2008, 04:35 AM
I'm back.

October 31st - November 9th 2008

Spent this past week at Disney/Universal/Sea World, had a great time at the parks with my family. It was for Hunter's Make-A-Wish trip so some mixed feelings there. Less than stellar eating but overall not too horrible. I got a workout in on the morning of the 2nd, it was mostly dynamic stretching/prehab stuff with a short metcon at the end. 5 rounds of 10 pushups+10 squats.

On the 5th Connor and I missed Universal so that we could drive up to Gainesville to see my grandmother who will be 100 in February. On the way back I met up with Derek at Leo's place. We shot the shit for a little bit and then got dressed up for Danny's class. I didn't get to talk to Danny very long but his coaching was great. Leo gave me a good tip as well on the snatch. Focus on an object about eye level and put my tongue on the roof of my mouth. I thought I got a snatch PR at 80 kilos which is 176 #'s. My old PR for the snatch was 165 for a power snatch much earlier this year before I hurt my arm. Leo has a nice place, flipped a 550# tire which sounds more impressive than the effort it took. Connor loved it there and in between sets ?I'd give him a mini workout to do i.e. flip a regular tire 5 times....etc

Some pictures:
http://www.crossfitevolution.com/picture/dscf0917.jpg?pictureId=1587816
http://www.crossfitevolution.com/picture/dscf0947.jpg?pictureId=1587790

I'm back in the gym today.

Allen Yeh
11-11-2008, 03:56 AM
November 10, 2008
*15 hour fast*
BW = 190 (after a week of Disney I've lost 4 pounds???)

1. WU
Eric Cressey Warm up Option 1:
SMR - quads, IT bands, pecs, thoracic mobility
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
back squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 265 x 4, 265 x 4, 265 x 2, 225 x 4
(2 minute rests on work sets)

snatch pulls - 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2
(0:45 rests)

walking db lunge - overhead - 15 x 8L/R, 15 x 8L/R, 15 x 8L/R
(0:45 rests)

reverse crunch - 12, 12, 12
prone bridge - 0:30, 0:30, 0:30
(superset with no rest)


3. Misc.
OALC- C+J - 35#KB - 8 minutes total switching every 2 minutes, 18L, 18R, 18L, 18R

4.5 minute walk - 3 laps around basketball court

Notes:
-EC's warm up 1, phase 1 - lower body day 1 - 2nd week
-back squats - Did these with the rep scheme provided as high bar squats as opposed to box squats. The 3rd set I felt a bit of butt wink so I dropped the weight a little and focused on keeping a upright torso and keeping my body tight.
-snatch pulls - Felt a little strain in my arm the first set used straps for 6 sets and it felt much better, tried it again on the 8th set without straps
-walking DB lunges - my shoulders felt way more tired than my legs here
-OALC C+J - Did these today instead of 10 minutes of steady cardio on the bike. Tried to keep the rep count moderate taking plenty of rest between reps.

Derek Simonds
11-11-2008, 04:08 AM
Under #3 is that 36L, 36R, 36L, 36R? That is awesome. I did LCCJ yesterday at 12 reps per minute but switched on the minute. 18 reps per minute is trucking!

Allen Yeh
11-11-2008, 04:23 AM
Under #3 is that 36L, 36R, 36L, 36R? That is awesome. I did LCCJ yesterday at 12 reps per minute but switched on the minute. 18 reps per minute is trucking!

Sorry it wasn't clear, it's supposed to be 18 total for the 2 minutes. I'll fix it.

Derek Simonds
11-11-2008, 08:47 AM
No worries man. I am not sure about the whole switch on 2 minutes thing yet. I reread that email between you and Shaf and I think I am going to work up to 10 minutes then come back down to 6 minutes on the 2's.

Allen Yeh
11-12-2008, 04:35 AM
November 11, 2008
*16 hour fast*
BW = 189

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
bench press - 45 x 5, 95 x 3, 135 x 3, 195 x 4, 195 x 4, 205 x 4, 205 x 4
(2-3 minutes rest)

neutral grip incline DB press - 40 x 9, 45 x 9, 50 x 9
seated cable row - 9 x 9, 10 x 9, 11 x 9, 11 x 9
(superset with full rest - 0:30)

prone Y - 7.5 x 12, 7.5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with no rest - 0:30)

side bridge - 0:30L/R, 0:30L/R, 0:30L/R
(no rest)


3. Cardio
none - ran out of time

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 2
-bench press - A good handoff is essential. 205 felt good.

Later that night:

~20 minutes on the foam roller - concentrated on upper back, lats, quads and IT band.

Allen Yeh
11-12-2008, 04:36 AM
November 12, 2008
*no fast*

0600
Intuflow Free to Move

No workout today it was supposed to be an interval day but my time management was kind of messed up. Did a lot of foam rolling and stick work later that night watching Ninja Warrior. That show is awesome!

Allen Yeh
11-12-2008, 04:42 AM
You would think that after being at Disney and all that for a week and eating in a less than stellar fashion that a person would gain or at least maintain their weight. Apparently not me. Before I left I was sitting at 194 and now a few days in a row now I've been hitting 189. I've always been a slow to lose kind of person, endomorphic body type so it's not as if I'm one of those people that lose pounds if they aren't eating all the time. I'm not complaining, I just find it odd, I can tell that I'm noticeably leaner than I was before I left for the trip on the 1st.

Bizarre.

Had an Army physical yesterday and said even if I have sleep apnea it doesn't seem to be affecting me negatively yet as if it was my blood pressure readings would have some indication.

Allen Yeh
11-17-2008, 08:09 AM
November 13, 2008
*fast - no idea*
BW = 188

1. WU
Eric Cressey Warm up Option 1:
SMR - quads, IT bands, pecs, thoracic mobility
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
front squat - 45 x 5, 95 x 4, 135 x 3, 185 x 6, 185 x 6, 185 x 6, 185 x 6 (1.5 - 2 minute rests on work sets)

Romanian deadlift - 135 x 12, 145 x 10, 145 x 8 (grip = dead)
close grip chin up - bw+10 x 6, bw+10 x 5, bw x 6
(superset with full rest - 1:00)

pushups - 12, 12, 12
reverse crunch - 12, 12, 12
(superset with full rest - 0:30)

Bulgarian DB split squats - 35 x 6L/R, 35 x 6L/R, 35 x 6L/R (0:30 rest)

kneeling cable external rotation - 30 x 12, 30 x 12, 30 x 12
back extension - 12, 12, 12
(superset with no rest)

db row - 30 x 7L/R, 30 x 7L/R, 30 x 7L/R (0:30 rest)
KB band curl - 45 x 5, 45 x 3, 45 x 3 (0:30 rest)


3. Misc.
None - toasted

Notes:
-EC's warm up 1, phase 1 - lower body day 2 + upper body day 2 - 2nd week - No gym this weekend, so I tried to squeeze in the major lifts form the 2 days into one day, subbed RDL's for the rack pulls and cable pullthroughs, skipped the DB push presses also. Trying to squish so much stuff into one day is an ass kicker, that's why the db rows were so light.
-front squats - The last 2 sets felt easier than the first 2, meaning I should have done a little more warmup
-RDL's- My hamstrings were toasted all weekend
-close grip chin up - Tiny bit of left arm pain on the 2nd set so I stopped and dropped the weight for the 3rd.

Allen Yeh
11-17-2008, 08:10 AM
November 14 - 16, 2008

Drill weekend - nasty Army food and rainy shooting ranges. Fun!

Derek Simonds
11-17-2008, 08:53 AM
Nothing quite like shooting in the rain. I don't get to the range often enough.

So you were pulling for Lesnar I see. BTW I don't think I would have taken the bet if it was 100 Burpees. No in fact I am pretty sure I wasn't that committed. Since you were at drill I doubt you got to see any of the fights. The undercard was absolutely fantastic. There were so many good fights I don't which one was my favorite.

Everybody back to their normal schedule after the Disney trip? It usually takes our family a week or two to get back to normal.

Arden Cogar Jr.
11-17-2008, 09:07 AM
Nothing quite like shooting in the rain. I don't get to the range often enough.

So you were pulling for Lesnar I see. BTW I don't think I would have taken the bet if it was 100 Burpees. No in fact I am pretty sure I wasn't that committed. Since you were at drill I doubt you got to see any of the fights. The undercard was absolutely fantastic. There were so many good fights I don't which one was my favorite.

Everybody back to their normal schedule after the Disney trip? It usually takes our family a week or two to get back to normal.

I'm still in shock about the fight.

And I'm doing a Disney Cruise in February - a weeks worth of cheat meals should do me wonders.

Allen did you train while in Disney?

All the best,
Arden

Allen Yeh
11-17-2008, 10:00 AM
Nothing quite like shooting in the rain. I don't get to the range often enough.

So you were pulling for Lesnar I see. BTW I don't think I would have taken the bet if it was 100 Burpees. No in fact I am pretty sure I wasn't that committed. Since you were at drill I doubt you got to see any of the fights. The undercard was absolutely fantastic. There were so many good fights I don't which one was my favorite.

Everybody back to their normal schedule after the Disney trip? It usually takes our family a week or two to get back to normal.

The range was F'ed up but eh what can you do. I was steaming on Saturday in regards to the OIC of the range and they crap ass way it was being run. Woosaa....

I caught some clips when I got home on Sunday but it's hard to find full fights now online.

I got back on schedule pretty easily, the kids took a bit more doing. Laurie is still catching up on sleep I think.

Allen Yeh
11-17-2008, 10:04 AM
I'm still in shock about the fight.

And I'm doing a Disney Cruise in February - a weeks worth of cheat meals should do me wonders.

Allen did you train while in Disney?

All the best,
Arden

Hunter had actually requested a Disney cruise to begin with after watching something on the Travel channel about them. The Make-A-Wish volunteers however were able to get him psyched about the trip to Disney World though.

I did a quick flexibility routine on Saturday morning + a short metcon, and then the WL'ing session I did at Leo's place on Wednesday night. Other than that I'd stretch here and there, nothing crazy. A lot of walking at the parks of course.

I'm still kind shocked about the weight loss. 194 the Thursday before I left, 188 the Thursday after I get back. Very weird. My wife thinks it had to do with all the walking....but it's not THAT much walking.

Arden Cogar Jr.
11-17-2008, 10:34 AM
Dude,
I gotta tell you, but for me, the Disney Cruise is like 1000x better than Disneyworld. The kids go into their own clubs where they don't want to leave, so you and wife are left alone to do your thing. The clubs give you pagers and when the kid wants you, the clubs page you. We've gone twice and both times the kids wanted nothing to do with us except to take them to the shows at night. Otherwise they ran like banshees and played with like minded kids in their clubs.

First trip, I gained 11 pounds in 4 days - the food was killer. The gym was okay. Second trip, I worked out every day as the gym was revamped and actually had dumbells up to 70 pounds and a ton of machines. It was like they doubled the size of the workout area in less than a year. Wishfully thinking, I've got my fingers crossed for some free weights (heaven if there's bumpers and a platform) this trip - however, free weights on a boat is sorta problematic.

Oh, the one trip to Disneyworld (2004) resulted in a wonderful saying for my wife and I. I was instructed to say the following any time she inquired about the possibilty of pregnancy - "Disneyworld 2004." :D

All the best,
Arden

Hunter had actually requested a Disney cruise to begin with after watching something on the Travel channel about them. The Make-A-Wish volunteers however were able to get him psyched about the trip to Disney World though.

I did a quick flexibility routine on Saturday morning + a short metcon, and then the WL'ing session I did at Leo's place on Wednesday night. Other than that I'd stretch here and there, nothing crazy. A lot of walking at the parks of course.

I'm still kind shocked about the weight loss. 194 the Thursday before I left, 188 the Thursday after I get back. Very weird. My wife thinks it had to do with all the walking....but it's not THAT much walking.

Derek Simonds
11-17-2008, 01:10 PM
Oh, the one trip to Disneyworld (2004) resulted in a wonderful saying for my wife and I. I was instructed to say the following any time she inquired about the possibilty of pregnancy - "Disneyworld 2004." :D

All the best,
Arden

That is some funny business.

Derek Simonds
11-17-2008, 01:14 PM
The range was F'ed up but eh what can you do. I was steaming on Saturday in regards to the OIC of the range and they crap ass way it was being run. Woosaa....

I caught some clips when I got home on Sunday but it's hard to find full fights now online.


Were you guys on the long arm range or pistol? Was it just practice or were you having to qualify? I took Jr shooting a couple of weeks ago and the highlight of the day was him shooting a ruger mini 14 .223. He of course loved it. My mom is taking all of the grand kids to a NRA range instructor next month for a mornings worth of training.

Here is a link to Dustin Hazeletts fight this was a very good one.

http://www.10thplanetwatch.com/2008/11/rubber-guard-watch-dustin-hazelett-vs-tamdan-mccrory-video-ufc-91/

Allen Yeh
11-18-2008, 04:04 AM
Were you guys on the long arm range or pistol? Was it just practice or were you having to qualify? I took Jr shooting a couple of weeks ago and the highlight of the day was him shooting a ruger mini 14 .223. He of course loved it. My mom is taking all of the grand kids to a NRA range instructor next month for a mornings worth of training.


M16's and M9's qualification, it's pretty irritating that we don't get time on the range just to practice. The only times we go are for qualification.

Allen Yeh
11-18-2008, 04:44 AM
November 17, 2008
*no fast*
BW = 188

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
Not feeling great today, very nauseous.
Burgener WU - 45 x 1
back squat - high bar - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 265 x 3, 265 x 3, 245 x 3, 225 x 3, 185 x 3, 185 x 3, 135 x 3, 135 x 3, (nauseous and lightheaded)
(2-3 minutes rest)

snatch pulls - 185 x 1 (lightheaded)


3. Cardio
none - felt like crap

Notes:
-Maximum Strength - phase 1 - lower body day 1 - week 3 - high intensity
-What a crappy ass day, I felt slightly nauseous going to the gym and thought I could work through it, yeah right. Not sure WTF was up with me.
-Back squat - each set I just felt worse and worse, I dropped the weight waaaay down and worked on keeping an upright torso
-snatch pulls - Thought I was going to pass out after 1 rep, and DONE

Derek Simonds
11-18-2008, 08:10 AM
Man that is twice lately you have been nauseous. Do you think it could be something you are eating or drinking or not pre-workout. I hope you aren't battling the flu. After being at drill weekend you never know what kind of crap somebody brought with them.

Allen Yeh
11-18-2008, 08:21 AM
Man that is twice lately you have been nauseous. Do you think it could be something you are eating or drinking or not pre-workout. I hope you aren't battling the flu. After being at drill weekend you never know what kind of crap somebody brought with them.

I had coffee about a half hour before hand. I had a cup earlier at 8 and then another one at 9, now I feel like crap again. I was shooting to fit in my workout at lunch time, I'm hoping I feel more normal by then otherwise I might have to skip.

After hte cup at 8 I felt fine but the cup after 9 really put a hurting on me, looks like it's something I'm going to cut back out.

Allen Yeh
11-19-2008, 03:36 AM
November 18, 2008

I felt sick basically all of yesterday, not even sick really just feeling like I was on the verge of throwing up, all day long. I only had 2 real meals the entire day. Belching was constant. I'm going to try to avoid the coffee completely today.

Allen Yeh
11-19-2008, 07:14 AM
November 19, 2008
*no fast*
BW = 189

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 215 x 3, 205 x 3, 220 x 3, 220 x 3, 220 x 3, 220 x 3, 220 x 3, 220 x 3, 185 x 3
(2.5-3 minutes rest)

neutral grip incline DB press - 45 x 10, 50 x 10, 55 x 10
seated cable row - 10 x 10, 11 x 10, 12 x 10, 12 x 10
(superset with full rest - 0:45)

prone Y - 7.5 x 12, 7.5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with no rest - 0:30)

side bridge - 0:30L/R, 0:30L/R, 0:30L/R
(no rest)


3. Energy
row @ 5 - 15:00 - 3131m's - slow row

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 3
-Did this workout in the early AM as I wanted to get it in and wasn't sure how my stomach might be feeling later on. It was COLD in the gym today, the heat is broken and the outside temps were ~25F. I had sweatpants on with a longsleeve and I felt like I barely broke a sweat even on the row.
-bench press - 220 was good but the 7th set was a little rough
-Row - Did 15 minutes rather than 10 since I skipped out of the Energy stuff on Monday

Allen Yeh
11-21-2008, 04:41 AM
November 20, 2008

1. Warmup
foam rolling - 10 minutes - all over
DROM WU - 10 all movements
inverted hamstring - in place - 10L/R

2. Technique Practice Total time 9:55
KB crossbody DL - 24kg x 15L/R
KB swing - 24KG x 20
kb reverse lunge - 12kg x 15L/R
pushup - 20
renegade row - 15 x 15L/R
x-band walk - 10L/R
band pressdown - 20
band curl - 15
db cuban press - 10 x 15
band press - 15

3. KB stuff
OALC - C+J - 24kg KB - 6 minutes total, switching on the minute - 9L/R, 8L/R, 6L/R
1H KB swing - 24kg x 20L/R
2H KB swing - 24kg x 20

Notes:
-Maximum Strength -phase 1 - energy day
-At home workout today, did the technique practice as RX'ed then threw in some LC stuff, I've been slacking this week with this weird wanting to throw up thing. This part of the week has been way better than the beginning of the week.
-Technique practice - next time if I do this at home I think I'm going to use the same weight but break up the sets so I'm moving a little more rather than doing 1 set of 15-20, do 3 sets of 5-7?
-OALC C+J - The first 4 minutes weren't too bad but the last 2 minutes sucked, I couldn't barely get the bell up on the jerk.

Allen Yeh
11-21-2008, 07:33 AM
November 21, 2008
*no fast*
BW = 193 (weird, up 5 pounds since wednesday????)

1. WU
Eric Cressey Warmup Option 1:
SMR - quads, IT bands, hip flexors, pecs, thoracic mobility
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener WU - 45 x 1
muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1)
front squat - 135 x 3, 185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x , 185 x 6
close grip chin ups - bw x 6, bw + 10 x 6, bw +10 x 6, bw + 10 x 6
(superset with full rest - 1.5 minutes)

rack pulls - knee height - 225 x 6 (ouch arm)

Bulgarian split squats - skipped these because my right knee was bothering me from the FS's

cable pullthroughs - 100 x 12, 110 x 12, 110 x 10
kneeling cable external rotation - 30 x 12, 30 x 12, 30 x 12
(superset with full rest - 30 seconds)


3. Energy
row @ 5 - 0:20on /0:40 off x 10 - 2384m's total

Notes:
-EC's warmup 1, phase 1 - lower body day 2 + chinups
-Threw the chin ups in there because I can do most of the upper body stuff at home just not these.
-front squats - right knee is not feeling happy
-rack pulls - hurt my arm
-BSS's - skipped this

Derek Simonds
11-21-2008, 07:55 AM
Nice work on the FS. Real nice. Is your knee ok? You really don't need a bad arm and a bum leg :eek: ..... The 24 KG OALCCJ is super solid. You are progressing very nicely. I am going to need to switch to the 20 KG bell if I am going to stay close to you.

Derek Weaver
11-22-2008, 10:23 PM
Nice. You've got some Cressey influence on your training. I like what he writes. He's one of the better contributors at T-Mag.

Makes more sense than guys like Thibadeau, and lately Poliquin.

Allen Yeh
11-24-2008, 04:08 AM
Nice work on the FS. Real nice. Is your knee ok? You really don't need a bad arm and a bum leg :eek: ..... The 24 KG OALCCJ is super solid. You are progressing very nicely. I am going to need to switch to the 20 KG bell if I am going to stay close to you.

It's been achy since Friday, not like PAIN PAIN, but pain, know what I mean? I could feel it in there playing some soccer with Hunter this weekend. Kneeling down was painful as well. I'll see how it feels today. At least this is supposed to be a deload week so only 3 sets of 3 for BS and a few sets of everything else.

I was pretty surprised with the 24KG for OALC-CJ, I think just a few weeks ago getting 6? was a struggle to finish out a minute and I was able to get 9/8/6 and the 3rd minute was hard though, I had to attempt a few times to get the last jerk in.

Allen Yeh
11-24-2008, 04:09 AM
Nice. You've got some Cressey influence on your training. I like what he writes. He's one of the better contributors at T-Mag.

Makes more sense than guys like Thibadeau, and lately Poliquin.

I like most of what he writes, has a good blog and if I had the $ I'd pony up the money for more of his products. The book is great and I'm lucky I was able to find it at the library.

Allen Yeh
11-24-2008, 04:15 AM
November 22, 2008
*15 fast*

1. WU
Eric Cressey Warmup Option 2:
SMR using foam roller - IT bands, quads, adductors, hip flexors, thoracic extension, pecs and lats
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
KB push press - 24kg - 6L/R, 6L/R, 6L/R
(1 minute rests)

pushups - BW x 10, Connor+BW x 10, Connor+BW x 10, Connor+BW x 10,
KB rows - 24kg - 8L/R, 8L/R, 8L/R, 8L/R


3. Energy
2H KB swings - 10 minutes -40, 20, 20, 20, 15, 15, 15, 15, 15, 5 = 180 swings total

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 3 - high intensity
-At home workout so limited by equipment on hand
-pushup - Connor sat on my back for 3/4 sets, harder than I thought it'd be, he's probably ~35#?'s

Allen Yeh
11-24-2008, 04:18 AM
November 23, 2008
*15 hour fast*

Off day but man not a great day of eating, Chinese for lunch, dinner was good, but post-dinner was ice cream galore + a half box of shrimp. Spent half an hour walking around the park while Connor was playing on the playground and then spent an hour with Hunter kicking the ball around later on. Knee is feeling a bit "spicy" to steal a term I don't remember who to credit.

Allen Yeh
11-25-2008, 03:14 AM
November 24, 2008
*15 fast*
BW = 188.8

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener wu - 45 x 1
OHS - 45 x 5, 95 x 4, 135 x 3, 185 x 1
back squat - high bar - 185 x 2, 225 x 1, 265 x 3, 265 x 3, 265 x 2(stayed in the hole too long, barely got the 2nd rep, hurt my arm a bit straining to get the bar up) (2-3 minutes rest)
snatch balance - 135 x 1+0, 135 x 2(ouch, hurting arm) (1 minute rest)
snatch pulls - w/ straps - 185 x 2, 205 x 2, 205 x 2 (easy) (1 minute rest)
walking db lunge - overhead - 20 x 8L/R, 20 x 8L/R

reverse crunch- 12, 12, 12
prone bridge - 3 point - 0:30L/R, 0:30L/R, 0:30L/R
(superset with no rest)


3. Energy
row @ 5 - 10:00 - 2310m's - slow row

4. Misc.
dead hang - 0:35, 0:36, 0:26, 0:23

Notes:
-Maximum Strength - phase 1 - lower body day 1 - week 4: low intensity
-back squat - no knee pain like on Friday, still a bit bothersome, trying to pay attention to my feet/knees
-snatch balances - I was just showing off here and hurt my arm for it, ADUH
-snatch pulls - 205 just felt easy, on the last set I was tempted to go for it but restrained myself!
-dead hang - I'd like to shoot for 1 minute so I did a total of 2 minutes.

Derek Simonds
11-25-2008, 04:17 AM
Was there a girl watching? Usually that is when I would get into trouble for showing off. :D I explained this concept to Jr the other day, it is a lesson I wish I had learned earlier.

I really need to pick up that book. Your workouts cover everything. The OHS at 185 is solid.

Allen Yeh
11-25-2008, 04:22 AM
Was there a girl watching? Usually that is when I would get into trouble for showing off. :D I explained this concept to Jr the other day, it is a lesson I wish I had learned earlier.

I really need to pick up that book. Your workouts cover everything. The OHS at 185 is solid.

It was a personal trainer and a client they were training. "Do you compete?" Ha!

I just threw the OHS in there as a warmup for the back squat. I've been trying to throw in things that don't hurt my arm but still apply to the main lifts. I felt pretty wobbly on the 185, partially because I was in the rack (laziness on my part, didn't want to do my warmups on the platform, then have to unrack the bar and throw it in the rack for the squats!).

I'm looking forward to the next phase.

Kevin Perry
11-25-2008, 11:05 AM
I admire strong OHS. Did it take you long to work up to that?

Allen Yeh
11-25-2008, 11:13 AM
I admire strong OHS. Did it take you long to work up to that?

I haven't been OHS'ing heavy at all lately due to my arm issues. I'll just throw it in there here and there. I hit 205 in September. Then hurt my arm again mid september. D'oh!

Allen Yeh
11-25-2008, 01:11 PM
November 25, 2008
*14.5 hour fast*
BW = 188.8

Early AM
Intuflow ~10 minutes

PM Workout:
1. WU
Eric Cressey Warmup Option 2:
SMR using foam roller - IT bands, quads, adductors, hip flexors, thoracic extension, pecs and lats
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 220 x 3, 220 x 3, 220 x 3
(2.5-3 minutes rest)

neutral grip incline DB press - 55 x 10, 55 x 10
seated cable row - 12 x 10, 12 x 10, 12 x 10
(superset with full rest - 0:45)

prone Y - 7.5 x 12, 7.5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with no rest - 0:30)


3. Energy
Istvan Javorek DB Complex: 30# DB's
db upright row
db snatch
db squat and press
db row
db snatch

3 sets of 3
rest 1 minute
1 set of 6

rest 5 minutes

10 minutes of throwing the 20# MB up and down a basketball court various ways:
2 complete circuits(made a routine in my head) + 1 set of suicides + 1 complete circuit

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 4 - low intensity
-DB Complex - I did these years ago and saw them in the recent Men's Health and decided to throw them in today. The 3 x 3 was rougher at the end while the set of 6 was just not fun form the beginning.
-MB fun - Saw this in some T-mag article months ago and just went at it, did chest passes, overhead, underhand, underhand backwards, side throws as one circuit

Derek Simonds
11-25-2008, 05:48 PM
Dude you were out of control today. That is a ton of work. Your bench looks good! Oh I have waited 2 years to say that on this site!

Allen Yeh
12-01-2008, 05:57 AM
November 26 - 30, 2008

Not much other than some stretching/mobility here and there throughout the weekend. Not too much on the eating front, lot of junkl during the drive up and the drive back from NY as usual but overall not bad. Looking forward to later today when I get on with phase 2.

Allen Yeh
12-01-2008, 11:15 AM
December 1, 2008
*14 hour fast*

I forgot my wallet at home, can't go on base, can't get to the gym, D'oh! At home workout here I come.

Played around with Kelley Starret's calf stretching recommendations at work...ouch
http://sanfranciscocrossfit.blogspot.com/2008/11/your-calves-are-tight-bro.html

Derek Simonds
12-01-2008, 02:00 PM
What you mean they actually check ID's at the gate... Tomorrow you are going to crush it.

Allen Yeh
12-02-2008, 04:41 AM
What you mean they actually check ID's at the gate... Tomorrow you are going to crush it.

I train over at the Bolling AFB fitness center, so they check ID's at the gate and when you go into the gym. I think they'd let me slide at the gym as long it's guys I know working but I know they wouldn't let me on base just because my car has decals. D'oh!

Oh well I took it as an extra rest day, this cold crap is still kicking my butt a week later. Sick on last Wednesday and still struggling a bit. Slept from 8 pm to 6:30am crazy.

Allen Yeh
12-03-2008, 09:23 AM
December 2, 2008
*no fast*
BW = 191

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener wu - 45 x 1
3 position clean - high to low - 45 x 2, 95 x 1, 145 x 1
front squat - 145 x 3, 195 x 2(slow reps..ugh), 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s, 185 x 4 x 2 x 10s
(3.5 - 4 minutes rest)

DB step up - box knee height - 25 x 8L/R, 25 x 8L/R, 25 x 8L/R
(1 minute rest)

glute ham raise - 8, 8, 8
bar rollout - 65 x 10(plates too thin wobbly), 95 x 10, 95 x 10
(superset with full rest - 1 minute)

single leg squat to box - knee height box - 10L/R, 10L/R
(1 minute rest)


3. Energy
Stationary bike @70%MHR 10:00 - BORING

Notes:
-Maximum Strength - phase 2 - lower body day 1 - week 1: high intensity
-front squat - No knee pain, hurt my left arm a bit when I tried to reposition the weight using my arm to push it up, DUMB. It was 5 sets of 4 clusters of 2 reps with 0:10 rest between each cluster, This was rough, I didn't warmup enough so the first 2 sets were slow and not feeling great. You know it's bad when your legs feel sore before you are even done with all your sets.
-db step-up - I haven't done these in a while but my legs felt like jelly after those cluster front squats
-bar rollout - not a fan of this exercise, it wasn't hard, just awkward, I feel like using the ab wheel is harder than this.
-single leg squat to box - my first few reps were more of a thub and up rather than a touch and go, 2nd set felt better.
-The whole workout took almost 1:30 which is a bit long, the cluster sets took a lot out of me.

Derek Simonds
12-04-2008, 03:57 AM
That looked nasty. I mean really nasty on the FS's. I don't think I would want to tackle that any time soon.

Allen Yeh
12-04-2008, 08:27 AM
December 3, 2008
*15 hour fast*
BW = 188.4

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
incline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 4 x 2 x 10s, 175 x 4 x 2 x 10s, 175 x (2,2,2,1)x 10s, 175 x 3 x 2 x 10s, 155 x 4 x 2 x 10s
medium grip pullup - bw x 4, bw x 3, bw x 3, +10#'s x 4 x 2 x 10s, +10#'s x 4 x 2 x 10s, +10#'s x(2,2,2,1)x 10s, +10#'s x(2,2,2,1)x 10s, bw x 4 x 2 x 10s,
(superset with full rest - 1.5-2 minutes rest)

flat DB press - 50 x 8, 50 x 8, 50 x 8
head supported db row - 50 x 8, 50 x 8, 50 x 8
(superset with full rest - 1 minute)

cable backhand - 20 x 12L/R, 20 x 12L/R, 30 x 12L/R
Zottman curl - 20x 12, 20 x 12, 20 x 12
(superset with full rest - 0:30)


3. Energy
10 minutes on stationary bike @ 65%MHR

Notes:
-Maximum Strength - phase 2 - upper body day 1 - week 1: high intensity
-incline bench - Started out too heavy, the clusters definitely kicked my ass here, I took some extra rest after the 3rd set but it wasn't enough
-pullups - Fatiguing
-cable backhand - awkward movement, not sure if I'm executing this properly

Kevin Perry
12-04-2008, 10:10 AM
How are you liking the Eric Cressey warm-up?

Allen Yeh
12-04-2008, 10:17 AM
How are you liking the Eric Cressey warm-up?

I like it, the biggest difference from what I was doing before and now is the soft tissue work prior to all the mobility stuff. I like that it's all laid out for me, before this I had gotten kind of aimless with my warmups and would do a few things here and there.

Derek Weaver
12-04-2008, 04:19 PM
Cressey's stuff is solid. Can't say it enough. One of my favorite T-Nation contributors.

He can get a little caught up in the terminology though. Either way, your work looks more than solid. Good job.

Allen Yeh
12-04-2008, 06:26 PM
Thanks.

Allen Yeh
12-05-2008, 06:05 AM
December 4, 2008

No workout, my body just feels abused! Spent most of my post-work day helping Hunter with his book report project. Procrastination is a B!

Derek Simonds
12-05-2008, 06:12 AM
Tough lesson for any of us to learn! In fact I am procrastinating right now. Dang it better get to work.

Allen Yeh
12-05-2008, 09:22 AM
Tough lesson for any of us to learn! In fact I am procrastinating right now. Dang it better get to work.

It only took us until 2.5 hours after his bedtime to get everything finished....sheesh

I'll accept some of the blame for not being as on top of him on getting the book report done as I have in the past. i.e....completely forgot until this week...HA

Allen Yeh
12-05-2008, 11:53 AM
December 5, 2008
*no fast*
BW = 191

1. WU
foam roller - thoracic extension, quads. IT bands, hip flexors, adductors and pecs ~15 minutes before driving to gym

Eric Cressey Warmup Option 1:
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
broad jump - 5, 5, 5, 5, 5
scap pushup - 15, 15, 15
(superset with full rest - 0:30)

inverted row - knees bent x 10, legs straight x 10, knees bent, wider grip chest to bar x 10
deadlift - slightly elevated - 1 piece of extra flooring w/no shoes - 45 x 5, 95 x 4, 185 x 2, 235 x 1, 235 x 5, 255 x 5, 275 x 5, 290 x 5, 305 x 5
(superset with full rest - 2 minutes)

speed bench press @40% - 45 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3
db reverse lunge - 30 x 6L/R, 40 x 6L/R, 40 x 6L/R
(superset with full rest - 0:30-0:60)

close grip bench press - 95 x 5, 135 x 5, 155 x 5, 155 x 5
chest supported row - neutral grip - 45 x 5, 65 x 5, 65 x 5, 65 x 5
(superset with full rest - 0:45)


3. Energy
None - ran out of time

Notes:
-Maximum Strength - phase 2 - lower body day 2 + upper body day 2 - week 1: high intensity
-Missed yesterdays workout so I did almost everything in one day except for the Pallof presses
-broad jump - Got almost mid court on the basketball court with 5 jumps with a slight pause between each.
-deadlift w/slight elevation - Used 2 pieces of extra flooring to elevate the DL, maybe 1/4" if that...not much higher. I haven't trained the DL specifically in a while so I took it easy on the loading and was pleasantly surprised! 305 for 5 wasn't bad at all. Next week I think I'll start higher and do some more sets at 305, I was really just finding a weight I'd be able to do 5 reps of. Really focused on full hip extension on every single rep, felt good.
-inverted rows - I should learn to read! Before my last set I was reading the book over and realized I was supposed to be taking a wider grip and touching my chest to the bar, oops.
-speed bench - Felt awkward for the first few reps, had a hard time keeping my body tight, as I'd explode the weight up. The last sets felt good, started taking a bit longer rests near the end
-DB reverse lunge - 40 was pretty easy, next wekk I'll go up to 50 for all sets
-close grip bench - I haven't done this in a while so it took a few sets to get in the groove, I could stand to go up and stay at 165 or so next week and see if I should go up
-NG grip chest supported row - just a weird movement, 65 pounds felt heavy.
-Even though I combined the 2 days into one the entire workout only took ~1:20 and I only skipped 1 exercise and no energy routine today. A good first week of this 2nd phase, looking forward to next week now that I know what weights I should be using.

Derek Simonds
12-06-2008, 07:16 AM
Now I understand on the DL's. I am taking next week as a recovery week then I am hitting it hard for the next two weeks to end the year. You should be able to catch me on the DL's no problem.

Allen Yeh
12-08-2008, 04:22 AM
December 6 and 7, 2008

Drill weekend, lunch was less than spectacular on both days but the rest of the days wasn't too bad. No real activity other than trying to help push cars on an icy hill (long story).

Derek Simonds
12-08-2008, 12:07 PM
Sounds like a fun drill weekend. Can you take food with you?

We had a crazy weekend. I will post some video later. Yesterday I got the front yard decorated for Christmas and I was so hot that I took off my shirt and enjoyed the sun.

I am traveling and will be in Nashville all week long. Loads of good eating and hopefully some good rest too.

Steve Rogers
12-08-2008, 06:02 PM
Not the most fun drill weekend, but it beats MREs and 100 degree weather in chem warfare gear.

Allen Yeh
12-09-2008, 07:57 AM
You're able to take food with you, I was just eating what was provided as it was free. I had some apples and a few muscle milk shakes for other times.

I haven't put on a chem warfare suit...in too long probably.

Allen Yeh
12-09-2008, 08:16 AM
December 8, 2008
*no fast*
BW = 189.6

1. WU
Eric Cressey Warmup Option 2:SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
Burgener wu - 45 x 1
power snatch + OHS + Sots press - 45 x 3, 95 x 1, 95 x 1
front squat - 95 x 4, 145 x 3, 195 x 2, 205 x(5 x 1)x 10s (EASY!), 205 x(5 x 1)x 10s, 210 x(5 x 1)x 10s, , 210 x(5 x 1)x 10s, 210 x(5 x 1)x 10s
(2.5 minutes rest)

DB step up - box knee height - 30 x 6L/R, 30 x 6L/R, 30 x 6L/R
(0:45 rest)

glute ham raise - 8, 8
bar rollout - 95 x 10, 95 x 10
(superset with full rest - 0:45)

single leg squat to box - knee height box - 10L/R, 10L/R
(1 minute rest)


3. Energy
slow row - 10:00 - 2075m's

Notes:
-Maximum Strength - phase 2 - lower body day 1 - week 2: medium intensity
-front squat - Today was 5 clusters of 5 sets of 1, the weight today was just flying up, even the 210 while hard I think I could have gone up to 215 or more.
-db step-up - 2 30# dbs weren't bad at all
-bar rollout - still not really liking this exercise
-single leg squat to box - better balance today that last week
-A little bit shorter overall than last week ~1:15 total

Later that night:
15 minutes with the foam roller
15 minute massage from my wife.
nice!

Allen Yeh
12-09-2008, 08:41 AM
I have finally gotten some dates for Basic Officer Leadership course Phase II and III. I'll be leaving VA the first week of February and head to Fort Benning. After 7 weeks there I'll hopefully get to go home for a few days and then head out to Fort Leonard Wood until the middle of June.

I need to start running again, but it is freaking freezing outside! This is going to suck.

I'm going to continue following the routines in Maximum Strength until I can't anymore, I'm not sure what my training options are going to be like when I go to school so rather than stress about it I'll just take it as it comes. Since I'm bringing my car I might take a few of the more compact home gym items I have with me, like my 24kg KB. Before I leave off for school I'm going to try to save up to bring some supplements with me, namely fish oil, zma and some type of protein powder.

Derek Simonds
12-09-2008, 08:43 AM
Is that 10 seconds of rest between the 5 reps in each cluster and 2:30 of rest between the actual clusters? If so it takes like 20 - 30 minutes with the W/U sets?

Derek Simonds
12-09-2008, 08:45 AM
I just saw your second post. Man that is fantastic. Fort Benning is only 5 hours from our house. Fort deadinthewood is where Tracy did her basic. Since you are going there in April'ish it shouldn't be too cold.

I know this is something that you have worked on for a while. Congrats on getting the date set!

Allen Yeh
12-09-2008, 09:03 AM
Is that 10 seconds of rest between the 5 reps in each cluster and 2:30 of rest between the actual clusters? If so it takes like 20 - 30 minutes with the W/U sets?

Yes, and it does take a while for just the front squats alone. With the previous phase even with the energy stuff I was hitting 1-1:10 pretty easily. Now I'm lucky if I can fit everything in under 1:15!

Allen Yeh
12-09-2008, 09:04 AM
I just saw your second post. Man that is fantastic. Fort Benning is only 5 hours from our house. Fort deadinthewood is where Tracy did her basic. Since you are going there in April'ish it shouldn't be too cold.

I know this is something that you have worked on for a while. Congrats on getting the date set!

I'm worried about the cold right now, not a fan of the treadmill but it's been 20's-30's the last few days. I don't like running as it is, running when it's butt ass cold outside just makes it even more unappealing.

Derek Simonds
12-09-2008, 10:02 AM
I hate the cold and I hate running on a treadmill. I am not sure which one I hate more. Either way you will be fine. I know it.

Matt Edwards
12-09-2008, 10:33 AM
I'd recommend buying a pair of leggings. I got them for track and have never had cold legs since, even in 10 degree weather. And, you always have hoodies/sweaters to keep the upper body warm.

Allen Yeh
12-10-2008, 05:50 AM
December 9, 2008
*14 hour fast*
BW = 190

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
incline bench press - 45 x 8, 95 x 5, 145 x 3, 185 x 1, 185 x(5 x 1)x 10s, 185 x(5 x 1)x 10s, 185 x(5 x 1)x 10s, 185 x(5 x 1)x 10s, 185 x(5 x 1)x 10s,
medium grip pullup - bw x 3, bw(mxed grip) x 6, +5#'s x(5 x 2)x 10s, +5#'s x(5 x 2)x 10s, +5#'s x(5 x 2)x 10s, +5#'s x(2,2,2,2,1)x 10s, +2.5#'s x(5 x 2)x 10s,
(superset with full rest - 1.5 minutes)

DB flat bench press - 55 x 6, 65 x 6, 75 x 6
head supported DB row - 55 x 6, 55 x 6, 55 x 6
(superset with full rest - 0:45)

cable backhand - 30 x 12L/R, 40 x 12L/R
Zottman curl - 25 x 10, 25 x 10
(superset with full rest - 0:30)


3. Energy
Running outside - 2 minute run, 1 minute walk, 2 minute run, 1 minute walk, 5 minute run - 1.32 miles total

Notes:
-Maximum Strength - phase 2 - upper body day 1 - week 2: medium intensity
-incline bench - 185 was just right this week, hard but not so hard I couldn't finish each cluster
-pullups - At first I thought the 5x2 clusters were a typo but reading ahead for phase 3 I realized there is no pullups in that phase so I guess this phase is a kick ass for pullups while next phase is more bench focused. 49 reps total, 39 with 5 pounds, and 10 with 2.5 pounds, pretty hard.
-flat DB press - I could definitely do more on this movement, next week I'll start at 80's I think
-Head supported DB row - with your head on the bench it really makes the movement super strict, harder than I thought it'd be
-cable backhand - still felt weird this week but not quite as bad as last week
-Run - I just went outside and ran without a plan, I thought I was going to do 2on/1off but then decided after the 2nd interval just to run straight through. Need to get a better plan put together, would like to work back to a 7:30/mile pace which is slow I know but that is pretty good for me.I think my last run was August and I was doing pretty well with the 400's and 800's. I may go back to that but finding a track not in use may be a problem since school is currently in session. Hmmm....

Allen Yeh
12-10-2008, 05:52 AM
I'd recommend buying a pair of leggings. I got them for track and have never had cold legs since, even in 10 degree weather. And, you always have hoodies/sweaters to keep the upper body warm.

Thanks, honestly I haven't even thought about leggings, I already even have a pair but I only ever use them as long johns, ADUH! Good call.

Allen Yeh
12-11-2008, 02:57 AM
December 10, 2008
*15 hour fast*

1. WU
Foam roller - 0:30 each -IT bands, Quads, hip flexors, adduçtors, lats, thoracic extension, chest
lacrosse ball - 0:30 each - calves, glutes, infraspinatus
inverted hamstring - in place - 12L/R
arm circles - 10 forward/backward
arm hugs - 20

2. Running
7:31 - 1 mile
2:00 - rest
1:49 - 1/4 mile
0:45 - rest
1:49 - 1/4 mile
4:00 - cooldown

Total - 1.90 miles

Notes:
-Worked from home today and it was surprisingly warm despite it being a little wet, so off for a run I went. Not bad, need to figure out a better system, trying to do math in my head as I ran trying to figure out distances is not going to work.

Allen Yeh
12-11-2008, 03:39 AM
December 11, 2008
*11 hour fast*

Early AM
Intuflow - 15 minutes

Derek Simonds
12-11-2008, 05:07 AM
That looks like a great start. 7:31 mile is plenty fast.

Allen Yeh
12-11-2008, 05:28 AM
Now if only the weather could stay like yesterday until I leave for school I'll be set! I think they said it was mid 60's yesterday.

Allen Yeh
12-12-2008, 03:56 AM
December 11, 2008 Continued
*no fast*
BW = 193

1. WU
Eric Cressey Warmup Option 1:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
broad jump - 3, 5, 5, 5, 5, 5 (rest 1.5 minutes)

deadlift - slightly elevated - 1 piece of extra flooring w/no shoes - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 305 x 5, 305 x 5, 305 x 5, 305 x 5
(rest 3 minutes)

db reverse lunge - 40 x 6L/R, 40 x 6L/R, 40 x 6L/R
Pallof press - 30 x 10L/R, 70 x 10L/R, 70 x 10L/R
(superset with no rest)


3. Energy
None - ran out of time

Notes:
-Maximum Strength - phase 2 - lower body day 2 - week 1: medium intensity
-broad jump - Got almost mid court on the basketball court with 5 jumps with a slight pause between each.
-deadlift w/slight elevation - Used 1 piece of extra flooring on each side to elevate the DL, maybe 1/4" if that...not much higher. 305 for 4 sets of 5 was EASY today, I'm definitely going up next week, 310 or 315.
-DB reverse lunge - I forgot to go up, 40 was challenging enough since I was short on time I was supersetting this with the Pallof press with 0 rest

Allen Yeh
12-15-2008, 03:00 AM
December 12, 2008
*15 hour fast*
BW = 190

1. WU
Eric Cressey Warmup Option 1:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
speed bench press @40% - 45 x 8, 95 x 5, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 110 x 3, 215 x 3, 215 x 3

close grip bench press - 165 x 5, 175 x 5, 175 x 5
chest supported row - neutral grip - 65 x 5, 80 x 5, 80 x 5
(superset)

inverted row - legs straight and wider grip chest to bar - 10, 10, 10
scap pushup - 15, 15, 15
(superset)


3. Energy
Row - 0:30/0:60 x 6 + 1:00 cooldown - Total 2432m's

Notes:
-Maximum Strength - phase 2 - upper body day 2 - week 1: medium intensity
-Worked out with a former PL'er that works at the gym, no rest times indicated just jumped in whenever he was finished each set.
-speed bench - Still felt awkward, tried a few thigns he suggested, the heavy sets felt good.
-close grip bench - 175 wasn't hard, could go up
-NG grip chest supported row - 80 pounds felt light today!

Allen Yeh
12-15-2008, 03:02 AM
December 13 and 14, 2008

Not much of anything other than the regular household stuff, didn't feel motivated to get my ass out and run in the morning and then by the time we were done with what we needed to do for the day, I definitely didn't want to go running!

I'm looking forward to this week though, very high intensity!

Allen Yeh
12-16-2008, 03:18 AM
December 15, 2008
*15 hour fast*

A flat tire forestalled my gym plans, hooray for things you can't do anything about! So instead I did 1.5 hours of leaves and then went off to the playground with Connor for an hour later, can you believe it was 60+ here yesterday? It's the middle of December!

Later that night I got a lot of deadlifting in when I helped my friends with a 50" TV, that thing is a beast!

Derek Simonds
12-16-2008, 03:42 AM
Nice way to keep things in perspective. I hate flat tires. The last one I had was on the 405 South just outside of downtown LA. That was interesting.

Enjoy the weather while you can. It has been crazy cold up in the NE.

Allen Yeh
12-17-2008, 03:05 AM
December 16, 2008

At home with Connor while Laurie is in NY with Hunter, basically a day of errands and hanging out with Connor. Lots of fun!

I'm psyched for the gym today!

Chris H Laing
12-17-2008, 03:38 AM
December 15, 2008

can you believe it was 60+ here yesterday? It's the middle of December!



God bless global warming :D

Allen Yeh
12-18-2008, 06:09 AM
December 17, 2008
*15 hour fast*
BW = 190

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
Burgener wu - 45 x 1
OHS + Sots press - 45 x 8+8, 95 x 5+2, 145 x 3+0
front squat - 195 x 1, 215 x(4 x 1)x 10s (EASY!), 225 x(4 x 1)x 10s, 225 x(4 x 1)x 10s, 225 x(4 x 1)x 10s, 225 x(4 x 1)x 10s(HARD, grinding), 225 x(1,1,0,0)x 10s(stuck in the hole)
(2.5 minutes rest)

DB step up - box knee height - 30 x 8L/R, 30 x 8L/R, 30 x 8L/R, 30 x 8L/R
(0:45 rest)

bar rollout - 95 x 10
glute ham raise - 8, 8, 8
single leg squat to box - knee height box - 10L/R, 10L/R
(superset with full rest - 0:30)

3. Energy
Ran out of time

Notes:
-Maximum Strength - phase 2 - lower body day 1 - week 3: very high intensity
-front squat - 6 sets of 4x1 clusters today, The first few sets I was thinking I should go even heavier but the 4th set was slightly harder and the 5th set was a GRIND, the 6th set I just got stuck in the hole on the 3rd rep and couldn't even get the weight back up to try again, declared myself finished as I was racing the clock
-db step-up - My left leg felt more fatigued doing this, I wasn't sure if It was because I was stepping up differently between the 2 legs or I was focusing more on my left leg during the front squat, I think it's because I was pushing off with my rear leg more.
-bar rollout - only did one set as I was running out of time
-single leg squat to box - better balance today that last week, right leg I'm able to not need to touch my front leg down at all, left leg not so much
-1:00 total but I had to leave the gym early and get home. A good day overall, I was happy with the front squats but would have been happier had I made the last set.

Derek Simonds
12-18-2008, 08:28 AM
Those mini sets look absolutely tough. I mean ridiculously tough. Nice job grinding out that 4th set.

Arden Cogar Jr.
12-18-2008, 09:42 AM
Those mini sets look absolutely tough. I mean ridiculously tough. Nice job grinding out that 4th set.


Absolutely agreed on that. You couldn't have rested much in between sets? Good freakin work Allen!!!

All the best,
Arden

Allen Yeh
12-18-2008, 09:50 AM
2.5 minutes between each cluster of 4 for a total of 6 clusters. 10 seconds between each rep in the cluster, so you do a rep, rack it for 10 then do another...etc It's bad when your legs feel sore during the set. HA.

Allen Yeh
12-19-2008, 03:56 AM
Found this yesterday:

http://davedraper.com/blog/2008/12/17/beginners-guide-to-joint-mobility/

Gave it a go this morning, I'd like to alternate between this routine and the Intuflow stuff every morning. I found this stuff to be a little less strange than the Intuflow stuff.

I'm going to cut it up so I know what is what:

Toes #1: Standing tall, move one foot behind, heel raised with the pads of the toes flat on the floor. Move your heel toward the floor, and back up, keeping the toes pressed into the floor.

Toes #2: Now, with the heel high, put more weight on the pad of the big toe, then move the weight outward toe by toe until the weight is more heavily on the little toe. Reverse and take the weight back to the big toe. Change feet and repeat.

Ankles #1: Still standing, most of your weight on one foot, roll the un-weighted foot to the inside and outside, paying attention to side-to-side movement in the ankle joint, repeating on both feet.

Ankles #2: Then, standing near a wall or countertop, put your weight evenly on both feet, feet flat on the floor, and bend toward the nearby surface, making sure the movement takes place in the ankles. You’ll be moving your ankles forward and back; your knees are slightly bent, holding that position (not increasing the bend), and there’s no movement in the hips. Your entire body moves forward and back, with the action taking place in the ankles.

Hips #1: Warm up the hips from a standing position, weight equally on both feet, moving forward and back in a small hip thrust, back and forth with the movement taking place almost entirely at the hips where the top of the quads attach.

Hips #2: Then, rest your weight on one foot, pull the other foot off the ground to the front, then cross over the front of the stance leg so your foot is turned, inside facing behind you. Begin to circle your foot, again with the circling taking place at the hip joint; your ankle is not circling or bending, nor is your knee. Circle five times and reverse directions for five more circles. Move your foot to the front of your body and repeat; move it to the outside to repeat in both directions; move it to the rear and circle it, again in both directions. You may feel pretty sloppy at this one at first—stick with it, it comes fast and is a real doozy for good hip mobility.

Thoracic spine #1: Still standing, weight evenly balanced, extend your arms to the front, palms down. With your hips stable and unmoving, extend and contract your arms by moving at the mid-back. Your chest will be caving in and moving out in opposition to your thoracic spine activity.

Thoracic spine #2: Now move your hands to your sides to perform a slight side bend. This isn’t the side bend you remember from gym class; instead you’ll be moving at the upper back, your lumbar spine and hips are immobile, with the only movement taking place between the neck and bottom of the rib cage above the low back.

Shoulder joints #1: Keep standing for a few more minutes while we finish this up. Skipping over the scapulae, we’re going to target the ball-and-socket part of the shoulder joint, starting with forward to overhead raises.

Shoulder joints #2: Next up, small circles beginning with the hands to the sides and low, moving forward and at shoulder height, then in an extended Y position, palms facing out. Do five circles in each position, reverse direction and repeat. Remember to picture the joint in action, and make the circles as small as necessary to keep the action smooth.

Wrists #1: As long as you’re standing there and your arms are handy, hold them outstretched at shoulder height, palms facing down. Move your fingers toward the floor, then back up toward the ceiling with the action entirely at the wrist.

Wrists #2: Then circle the hands in both directions, again with no action at the elbows or shoulders.

Neck #1: Finally, still standing, move your head back and forth with your body stable and the movement happening in the neck.

Neck #2: Circle your head from side to side (the universal “no”), with no activity from the shoulders down.

Neck #3:Now move your head up and down, as if indicating “yes.” As you practice this over a few days, the range of motion will increase and the crackling sounds will decrease as the small bits of calcium deposits are broken loose and dispersed.

Jacob Rowell
12-19-2008, 11:53 AM
Allen,

Thanks for posting over on my log. Any suggestions on overcoming thoracic tightness? I think it could be an issue. I have a slight sway back/hunched shoulder thing going on. Nothing big, but enough to effect the overhead lifts a bit.

Allen Yeh
12-19-2008, 08:56 PM
December 18, 2008
*no fast*
BW = 192

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
incline bench press - 45 x 8, 95 x 5, 145 x 3, 195 x(4 x 1)x 10s, 195 x(4 x 1)x 10s, 195 x(4 x 1)x 10s, 195 x(4 x 1)x 10s, 195 x(4 x 1)x 10s, 195 x(4 x 1)x 10s
medium grip pullup - chinup w/pinkies touching x 5, chinup x 3, +10#'s x(4 x 2)x 10s, +5#'s x(4 x 2)x 10s, +5#'s x(4 x 2)x 10s, +5#'s x(4 x 2)x 10s, +5#'s x(4 x 2)x 10s, +5#'s x(4 x 2)x 10s
(superset with full rest - 1.5 minutes)

DB flat bench press - 75 x 8, 75 x 8, 75 x 8
head supported DB row - 55 x 8, 55 x 8, 55 x 8
(superset with full rest - 0:45)

cable backhand - 40 x 12L/R, 30 x 12L/R, 30 x 12L/R
Zottman curl - 20 x 10, 20 x 10, 25 x 10
(superset with no rest)


3. Energy
Stationary bike @70%MHR - 10 minutes

Notes:
-Maximum Strength - phase 2 - upper body day 1 - week 3: very high intensity
-incline bench - 195 felt good, maybe could have gotten 200
-pullups - Rough

Allen Yeh
12-19-2008, 09:11 PM
December 19, 2008
*no fast*
BW = 190

1. WU
Eric Cressey Warmup Option 2:
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
broad jump - 5, 5, 5, 5, 5, 5
scap pushup - 15, 15, 15
(superset with no rest - 1-1.5 minutes)

low rack deadlift - 2"-4"? - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 285 x 1, 295 x 5, 300 x 5, 300 x 5, 300 x 5, 335 x 1(hook grip)
(superset with full rest - 2.5 minutes)

speed bench press @50% - 45 x 8, 95 x 5, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3
db reverse lunge - 40 x 6L/R, 45 x 6L/R, 50 x 6L/R, 50 x 6L/R
(superset with full rest - 1-1.5 minutes)

close grip bench press - 185 x 5, 185 x 5, 185 x 2
chest supported row - neutral grip - 100 x 4, 85 x 5, 85 x 5, 85 x 3
(superset with full rest - 0:45)

Pallof press - 70 x 8L/R, 70 x 8L/R, 70 x 8L/R
inverted row - wider grip chest to bar, legs straight x 10, 10, 10

3. Energy
None - felt exhausted

Notes:
-Maximum Strength - phase 2 - lower body day 2 + upper body day 2 - week 1: very high intensity
-Wow this was an ass kicker, I just felt wasted after the deadlifts and speed bench, first thing that went wrong was I left my gym bag at home, so no foam roll and lacrosse ball stuff as part of the warmup, no x-band walks either, second thing that went wrong was the XF area was being used as a staging area for tools and crap so I couldn't deadlift over there, had to make do with these crappy rack pulls, not a fan. I much prefered lifting from a elevated platform. 3rd thing was I did my broad jumps in one of the racquetball courts, which had just be re-finished, I felt somewhat nauseous in there from the fumes. They should have thrown a big fan or something to air those things out. Not safe.
-low rack pull deadlift w/slight elevation - I'm not sure how high off the ground this was? maybe 2" to 4" not a fan. Only realized a math mistake after my 4th set, I thought I was doing 310 but it turns out I was only doing 300, oh well.
-close grip bench - I just felt FINISHED on the 3rd set. only did 3 out of the 5 laid out in the program.
-NG grip chest supported row - 4 out of the prescribed 5 sets
-ASSKICKER today, I'll be paying for this tomorrow.

Derek Simonds
12-20-2008, 03:55 AM
That is really and truly a ridiculous amount of work. I have been thinking that I might change up and do one heavy squat day and one heavy DL day, kind of like pavel's program posted the other day. I am just so exhausted all the time. Still making progress but I think I am paying for it.

the fellows over at Diesel Crew think I am just too skinny.

Allen Yeh
12-20-2008, 05:57 AM
That is really and truly a ridiculous amount of work. I have been thinking that I might change up and do one heavy squat day and one heavy DL day, kind of like pavel's program posted the other day. I am just so exhausted all the time. Still making progress but I think I am paying for it.

the fellows over at Diesel Crew think I am just too skinny.

I don't know, if you are making progress I wouldn't think about changing things just yet. I mean those numbers you have been hitting are solid. Going through today all that was going through my mind was...deload week...deload week is coming.

Allen Yeh
12-21-2008, 07:37 AM
December 20, 2008

Beginners Guide to Joint Mobility from Laree Draper:
Toes 1 x 15
Toes 2 x 5
ankles 1 x 10
ankles 2 x 5
hips 1 x 5
hips 2 x 5 all
t spine 1 x 10
t spine 2 x 5
shoulder 1 x 5
shoulder 2 x 5 all
wrists 1 x 10
wrists 2 x 5
neck 1 x 10
neck 2 x 10
neck 3 x 10

~10 minutes total?

Allen Yeh
12-21-2008, 07:42 AM
December 21, 2008

Beginners Guide to Joint Mobility from Laree Draper: - 15 everything ~10 minutes total?

foam rolling - quads, it bands, hip flexors, chest, lats, upper back - 0:45 each
lacrosse ball - calves, glutes, infraspinatus, bottoms of feet - 0:45 each

OALC - 1L- OUCH not doing this, really hurt my arm

2H swings - 24kg KB - 10, 60, 30 - 100 total in 3:14
25 burpees -1:15

Derek Simonds
12-21-2008, 10:40 AM
I hate burpees. I think we are going to do them Christmas morning. Fastest to 50 gets to open presents first!

Allen Yeh
12-21-2008, 10:47 AM
I hate burpees. I think we are going to do them Christmas morning. Fastest to 50 gets to open presents first!

I'm pretty pleased with my time for 25.

My body feels like it's been hit with a bat. I'm so looking forward to some deloading this week. If i'm lucky I'll trick my wife into giving me a massage.

Allen Yeh
12-23-2008, 02:33 AM
December 22, 2008

I missed the gym today because I'm unable to manage my time well today! Oh well Not a biggie as it's a deload week and I'm just going to squeeze the 2 upper body and 2 lower body days together so I'm definitely making it on Tuesday and Wednesday.

Joint mobility - 5 reps for everything

I've also been eating pretty crappy lately, I'll typically do well for 80% of my day then the last part I'll have some ice cream and crap. UGH.

Allen Yeh
12-24-2008, 02:58 AM
December 23, 2008
*no fast*

1. WU
Eric Cressey Warmup Option 2:
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength

deadlift - (off the floor today) - 45 x 8, 95 x 5, 145 x 3, 235 x 1, 285 x 1, 315 x 5, 335 x 5(PR for reps!), 235 x 5
(superset with full rest - 2.5 minutes)

db step up- (easy) - 20 x 6L/R, 20 x 6L/R, 20 x 6L/R
GHR - 8, 8
(superset with rest - 0:30)

Pallof press - 70 x 10L/R

3. Energy
Out of time

Notes:
-Maximum Strength - phase 2 - lower body day 2 - week 4: low intensity
-Super time crunched today
-deadlift - PR for reps!

Derek Simonds
12-24-2008, 03:59 AM
Congrats on the PR. That is a nice one. Now you are 5 pounds ahead of me. I was supposed to do 335 tomorrow but now it looks like I need to go for 340.

Allen Yeh
12-24-2008, 04:09 AM
Congrats on the PR. That is a nice one. Now you are 5 pounds ahead of me. I was supposed to do 335 tomorrow but now it looks like I need to go for 340.

Merry Christmas to me! HA I thought I was tying you and was content with that.

Dave Van Skike
12-24-2008, 10:35 AM
good PR Allen, ....reps PRs are such a great thing to build on.

Allen Yeh
12-27-2008, 07:33 AM
Thanks Dave

December 25, 2008

Went for a walk with my family and Connor at the local park did some showing off at the fitness trail stuff, I can hold a planche for a few seconds now? ~2.5 miles total I think. Fun walk.

December 26, 2008

Not much of anything other than fighting through the crowds at the mall. Whose idea was it to go there again??????

Derek Simonds
12-27-2008, 01:22 PM
December 26, 2008

Not much of anything other than fighting through the crowds at the mall. Whose idea was it to go there again??????

I had to go to Walmart for some hunting supplies yesterday and it was stacked. I had the same thought WTF are these people doing wasn't Christmas the day before.

Allen Yeh
12-27-2008, 03:06 PM
December 27, 2008

~2-3 mile hike along the Potomac River at the Great Falls National Park with the family. A lot of fun climbing along the rocks with my brother and proud that Connor was able to hold his own for the most part.

Allen Yeh
12-28-2008, 06:43 PM
December 28, 2008

It's pretty bizarre that it's almost 3 days till the new year and it was 60+ here. I'm not complaining but on the other hand am a little bit concerned. After gorging myself at Old Country Buffet with my family before they left for NY I had to go do something with myself today.

Ran 12:00 - 1.56 miles (first mile in 7:37, then 0.56 miles in 4:27)
rest - 2:00
Run 3:00 - 0.4 miles
Rest 20 minutes (walked with Connor and his new bike to the play ground)
Hill sprints x 12 (on the minute, sprint ~9 seconds, walked back down ~25 seconds)

Great day outside.

Notes:
-My legs felt like lead weights, maybe it was the buffet or maybe it was the lack of warmup I have no idea but the run felt somewhat laborious, not like the last run at al where it felt light. I'm hoping to squeeze in a run today as well, we'll see how it feels. That first mile felt good but then it just fell off quickly after that 7:37 for the mile then it dropped to a 8:45/mile pace for the last half mile. Not happy with that.

Derek Simonds
12-29-2008, 08:43 AM
It is 80 and sunny here in Central FL. I say enjoy it. Nice work yesterday on the running.

Allen Yeh
12-30-2008, 03:55 AM
December 29, 2008

No run today, spent most of the day outside with Connor and Laurie. An hour at the playground then we drove back to the lake and took a 1.5 mile walk along the fitness trail, the first 3/4 mile was easier than the 2nd since the 3nd 3/4 mile I had a 3.5 year old on my shoulders. A great day outside.

Derek Simonds
12-30-2008, 04:33 AM
That last 3/4 of a mile tends to produce soreness in the traps for some reason. Do you guys have big plans for new years?

Allen Yeh
12-30-2008, 04:51 AM
Neck too!

No big plans, Hunter and Chase are with their dad in NC and right now we aren't sure if they are coming back New Years Eve or New Years day. Laurie would drive to meet them halfway so either way she'll be driving ~7 hours either day.

Allen Yeh
12-30-2008, 07:31 PM
December 30, 2008

The day seemed to be consumed with number crunching (preparing budgets for when I go off to school) and errands. Not much time for much else, only managed a short stint at the play ground for Connor. I promised him tomorrow would be better. Less laptop time for dad means more fun for Connor.

Allen Yeh
01-02-2009, 03:03 AM
December 31, 2008

Not much unless you count champagne drinking as an activity! Laurie picked Hunter and Chase up today so Connor and I got some quality time together walking around at the mall and the play place there (the temp here dropped from 65 on Sunday to 30 on Thursday).

January 1, 2009

Nada, spent most of the day either playing one of my new Christmas gifts on the 360 or with the kids at the playground trying to figure out Hunters boomerang along with some laser tag.

Derek Simonds
01-03-2009, 05:03 AM
Happy New Year. How did the boomerang work out. Can you believe people actually hunt with that kind of a thing. Based on my experiences with one I would starve.

Allen Yeh
01-03-2009, 08:31 AM
January 2, 2009
*16 hour fast*
BW = 196?? (different scale)

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
snatch deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 3, 205 x 3, 215 x 3, 195 x 5, 195 x 5
seated 90/90 stretch - 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R,
(superset with no rest - 1.5 minutes)

speed deadlift -245 x 1, 245 x 1, 245 x 1, 245 x 1, 245 x 1, 245 x 1, 245 x 1, 245 x 1
(rest - 0:45)

walking db lunge - 25 x 7L/R, 30 x 7L/R, 35 x 7L/R, 25 x 10L/R

dragon flag - 12, 12, 12
db suitcase dl - 25 x 10L/R, 35 x 10L, 35 x 10R
(superset with full rest - 0:30)


3. Energy
Run 6:00
walk 1:00
run 2:00
walk 2:00

Total miles: 1.07miles

Notes:
-Maximum Strength - phase 3 - lower body day 1 - week 1: high intensity
-snatch deadlift - w/Oly shoes - These felt GREAT today, I should have started higher than 195, it was 3x3 then 2 x 5, easy stuff.
-speed DL - no shoes - Felt pretty good, tried to lockout my hips at the top
-dragon flag - 1st set was cake, the other 2 sets not so much
-suitcase db deadlift - I wasn't sure if I was supposed to do both sides per set or switch sides each set, it seemed that switching sides made more sense.
-Run - What a craptastic run, my legs felt like lead but I made myself run since I've been skipping too many runs lately. The wind was crushing me on the way out too. The first 6 minutes I only went 0.69miles so that's like a 8:30/mile pace or something. Bah!

Allen Yeh
01-05-2009, 03:53 AM
January 3, 2009

Spent 2 hours outside with the kids, goofing around, playground, walking around the neighborhood.

January 4, 2009

I was supposed to hit the track today but went to Madagascar 2 with the kids instead. HA!

Derek Simonds
01-05-2009, 04:03 AM
Great movie. The penguins killed me. BTW your run from the 2nd didn't sound that craptastic. I would be happy with a 8:30 pace right now.

Allen Yeh
01-06-2009, 05:12 AM
January 5, 2009
*no fast*
bw = 195 (new scale)

Early AM
Laree Draper Joint mobility - 10 reps for all movements/directions

Notes:
-slacked on joint mobility stuff big time over the vacation, I think I might have done it one day or 2


PM workout:
1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
floor press - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 245 x 3, 245 x 3, 225 x 3, 195 x 5, 195 x 5
(rest - 1.5 minutes)

supinated seated cable row - 12 x 7, 14 x 7, 16 x 7, 12 x 10
band pushup - feet on floor x 7, feet elevated 8" x 7, feet elevated 18" x 7, feet on floor x 10
(superset with rest - 0:30)

Face pull - 60 x 10, 80 x 10, 80 x 10
behind the neck band pull apart - 12, 12, 12

3. Energy Made up the missed track workout today
Jogged to track - 2:10
rest 2:00
800m's(aiming for a 3:45 pace) - 3:50, 3:43 (1:15 rest between sets)
400m's(aiming for a 1:52 pace) - 1:53, 1:49, 1:47, 1:50 (1:00 rest between sets)
~100m strides - 0:23, 0:24, 0:21 (rest until the top of the next minute)

rest - 8:48

Notes:
-Maximum Strength - phase 3 - upper body day 2 - week 1: high intensity
-barbell floor press - This exercise felt super awkward, had a hard time keeping my back tight on the floor like that. I should have gotten a liftoff once I hit 195, I was happy that I got 245 for 3 though.
-800's - Not stellar
-400's - These felt great, I really should concentrate more on the 800's and drop my recovery time on these 400's down to 30 or 45 seconds.
-Strides - Felt good, I was planning on doing 4, but Star Spangled Banner started playing after my 3rd set, and I wasn't sure if we're supposed to stop or not, so I just stopped anyway just to be on the safe side.

Allen Yeh
01-06-2009, 05:47 AM
Begin Rant

At the track yesterday I couldn't help but be envious of those running around me that looked like they were flying on land. Ugh, it seems even with the progress I've made throughout the years running will just never be my thing. When you see people that look as if the 3 miles they just ran was effortless, while I'm just trying to hold on for dear life at a 3 mile effort.

Bah!
/rant

Derek Simonds
01-06-2009, 06:21 AM
Yeah I really don't want to run with you now. Your numbers are coming down quickly.

Don Stevenson
01-06-2009, 05:52 PM
Hey Allen,

Don't be too envious of good runners, most of them are just one trick ponies :D

If you really need cheering up though i'll send you a video of me running. The kindest thing that's ever been said about my style was "wounded elephant"

Allen Yeh
01-07-2009, 04:11 AM
January 6, 2009
*16 hour fast*

Laree Draper Joint mobility - 5 reps for all movements/directions

Notes:
-Not feeling the gym today, felt just wasted by the afternoon. Thought about hitting up a home workout but a strained wrist flexor(?) I decided to just lay off.

Allen Yeh
01-07-2009, 04:25 AM
Wounded elephant, nice!I guess that makes my style like a whale with legs? heh.

Allen Yeh
01-08-2009, 06:11 AM
January 7, 2009
*17 hour fast*
*fasted workout* (non intentionally)
BW = 192 (different scale)

1. WU
Eric Cressey Warmup Option 1: 11:40
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
speed free squat @50%- subbed oly squat - 45 x 8, 95 x 5, 145 x 3, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2, 195 x 2
(1 minute rest)

rack pull from knee height w/ straps - barefoot - 315 x 5 (EASY), 405 x 5, 455 x 4 (PR!), 365 x 7, 385 x 7
wall ankle mobilitzation - 8L/R, 8L/R, 8L/R, 8L/R
(superset with no rest - 2 minutes)

reverse db lunge from a step - 30 x 5L/R, 45 x 5L/R, 45 x 5L/R, 30 x 7L/R

cable woodchop - skipped
isometric bulgarian split squat - skipped
(superset with full rest - 0:30)

3. Energy
Ran out of time, skipped it.

Notes:
-Maximum Strength - phase 3 - lower body day 2 - week 1: high intensity
-Oly squat - Subbed in the oly squat for the speed free squat as I've been having a heck of a time trying to make myself not push with my hips as much, didn't want to confuse the issue.
-rack pulls from knee height - no shoes - These felt easy, on the 455 I missed the last rep because one plate fell off when I racked the bar on the pins.
-reverse lunge from a step - Harder than it looked on paper, the extra ROM really put a hurt on my legs today.
-Ran out of time and skipped the rest of the workout, if I have time I'll fit it in today.

Derek Simonds
01-08-2009, 06:58 AM
Dammit man 455 X 4! Incredible. I really need to start doing rack pulls.

Arden Cogar Jr.
01-08-2009, 07:57 AM
Dammit man 455 X 4! Incredible. I really need to start doing rack pulls.

Damn straight. He would have gotten 5 had he been able to put collars on the bar. Very impressive.

And Derek, IMO, rack pulls are the shiznit for giving one the thick back/rugged shoulder/trap look. Nothing causes more hyptertrohpy than pulling and holding a massive weight. And there is no shame in using straps - I would encourage it. It's not, IMO, a grip movement - it's a "let's get me some rugged shoulders, back and traps movement."

All the best,
Arden

Derek Simonds
01-08-2009, 10:02 AM
Damn straight. He would have gotten 5 had he been able to put collars on the bar. Very impressive.

And Derek, IMO, rack pulls are the shiznit for giving one the thick back/rugged shoulder/trap look. Nothing causes more hyptertrohpy than pulling and holding a massive weight. And there is no shame in using straps - I would encourage it. It's not, IMO, a grip movement - it's a "let's get me some rugged shoulders, back and traps movement."

All the best,
Arden

Well it looks like I just might be getting a rack and have been working on growing my back so this will definitely be going into the program!

Allen Yeh
01-12-2009, 04:44 AM
January 8, 2009
*16 hour fast*
bw = 194 (new scale)

Early AM
Intuflow

PM workout:
1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
speed pin press - 4th hole from bottom - 45 x 8, 95 x 5, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3
(rest - 1 minutes)

neutral close grip seated cable row - 16 x 5, 17 x 5, 18 x 5, 12 x 7, 13 x 7
db push press - 55 x 5, 60 x 5, 60 x 5, 50 x 7
(superset with full rest - 0:30)

straight arm pull down - 60 x 12, 70 x 12, 70 x 10
lying db extension - 25 x 10, 25 x 10
(superset with no rest)

(made these 2 up since I missed them the day before)
cable woodchop - 30 x 10L/R, 30 x 10L/R, 30 x 10L/R
Isometric Bulgarian split squat - 0:30L/R, 0:30L/R
(superset with no rest)

3. Energy
15 minutes @70%MHR on recumbent bike

Notes:
-Maximum Strength - phase 3 - upper body day 2 - week 1: high intensity
-speed pin press - This just felt weirder than the speed bench press.
-db push press- I'm happy I was able to do sets of 5 with the 60's!
-NG seated row - I had to use straps on the heavy sets, my forearm is definitely feeling a bit strained as of late.
-isometric BSS - These suck just about as much as the regular version
-Energy - Did 15 minute as I missed the day before

Allen Yeh
01-12-2009, 04:45 AM
Well it looks like I just might be getting a rack and have been working on growing my back so this will definitely be going into the program!

They didn't drain me like heavy deads do either.

Allen Yeh
01-12-2009, 04:46 AM
January 9 + 10, 2009

Drill weekend, I ate pretty well considering the food that was supplied to us, gave away all my crappy stuff, stopped by the grocery store to grab a few apples and protein bars. Not a bad weekend overall.

Allen Yeh
01-12-2009, 04:50 AM
January 11, 2009

Foam roller ~5 minutes

Warmup run - 10:30
walk - 1:30
run - 3:00
8 x walk 1:00/sprint 1:00 intervals (~5:45-6:30/mile pace on the sprints)
walk - 3:30

Total time - 35 minutes
Total distance - 3.56 miles

Notes:
-The warmup felt kind of crappy but I'm glad I stuck it out.

Allen Yeh
01-13-2009, 04:40 AM
January 12, 2009
*15 hour fast*
BW = 194

AM
foot mobility drills

PM
1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
snatch deadlift - w/ Oly shoes - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 225 x 2, 245 x 2, 255 x 2, 255 x 2, 205 x 4, 215 x 4
seated 90/90 stretch - 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R,
(superset with no rest - 1.5 minutes)

speed deadlift -265 x 1, 265 x 1, 265 x 1, 265 x 1, 265 x 1, 265 x 1, 265 x 1, 265 x 1
(rest - 0:45)

walking lunges - 55#KBs x 7L/R, 55# KBs x 7L/R, 55#KBs x 7L/R, 35# dbs x 10L/R
(rest - 0:45)

dragon flag - 12, 12, 12
suitcase dl - 35# db x 10L, 35# db x 10R, 55# kb x 10L, 55# kb x 10R
(superset with full rest - 0:30)


3. Energy
Slow row @ 5 - 10:00 - 2000m's

Notes:
-Maximum Strength - phase 3 - lower body day 1 - week 2: medium intensity
-snatch deadlift - w/Oly shoes - I was very happy with these, not much arm strain either.
-speed DL - no shoes - Felt pretty good, tried to lockout my hips at the top
-walking lunges - After the first set I tired to do these without a pause and that made a huge difference, my legs were screaming by the end of the sets
-dragon flag - 1st set was cake, the other 2 sets not so much
-suitcase db deadlift - I wasn't sure if I was supposed to do both sides per set or switch sides each set, it seemed that switching sides made more sense.

Derek Simonds
01-13-2009, 05:11 AM
I flew in and out of BWI yesterday. Beautiful and cold. I am up in NJ for meetings now and it is even colder. Don't know how you do it.

Allen Yeh
01-13-2009, 06:51 AM
Drill this past weekend up in PA was pretty chilly. It's supposed to drop down to the low 20's by the weekend...FUN.

Allen Yeh
01-14-2009, 04:50 AM
January 13, 2009
*17 hour fast*
bw = 192


PM workout:
1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
RKC Armbar - 25# kb x 1L/R ~0:15
military press - 45 x 10, 45 x 10
floor press - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 245 x 2, 250 x 3, 250 x 3, 200 x 4, 200 x 45
(rest - 2 minutes)

supinated seated cable row - 16 x 7, 16 x 7, 16 x 7, 12 x 10
band pushup - feet on floor x 7, feet floor x 7, feet on floor x 7, feet on floor x 10
(superset with rest - 0:30)

Face pull - 80 x 10, 90 x 10, 80 x 10
behind the neck band pull apart - 12, 12, 10

3. Energy
Medicine ball fun - 10 minutes of throwing a 20# Dynamax ball up and down a basketball court various ways

Notes:
-Maximum Strength - phase 3 - upper body day 1 - week 2: medium intensity
-barbell floor press - Not quite as weird this week
-band pushup - After the band slipped a few times with my feet on the bench I went back to putting my feet on the floor and really making sure the band stayed in place, much harder then once the band was secured
-Energy - Didn't want to get on the bike or rower today so I just did 10 minutes of throwing the medicine ball all different ways. Fun stuff and the time went by quickly.

Allen Yeh
01-15-2009, 05:12 AM
January 14, 2009
*16 hour fast*
bw =193

1. Warmup
jump rope - 1 minute
DROM WU - 10 all movements
inverted hamstring - in place - 10L/R
foot mobility drills - 25m's
RKC Arm bar - 25# kb x 0:30L/R
military press - 45 x 10
OHS - 45 x 10

2. Run
run to track - 2:08
rest - 2:00
800m - 3:39(-0:07)
rest - 1:00
run - 800m - 3:49(+0:04)
rest - 1:00
run - 400m - 1:55(+0:03)
rest - 0:30
run - 400m - 1:51(-0:01)
rest - 2:00
run - 400m - 1:51(-0:01)
rest - 8:00
sprint - 200m - 0:39
rest - 3:30
strides at the top of the minute x 6 - 0:22, 0:21, 0:21, 0:21, 0:21, 0:21
walk back to gym - 6:30

Notes:
-Freaking cold!
-800's - Not pleased with my 800 times, The 1st 400 was supposed to be another 800 but I was already off my pace and felt like crap. I guess I should rest more.
-400's - These felt ok, not great, my 3rd 400 even after 2 minutes of rest near the end of it I just felt like crap
-200m sprint - For the heck of it, not sure where this places me against my old times
-Strides - These felt great

Derek Simonds
01-15-2009, 08:03 AM
I hate running in the cold. The level suck is increased 10 fold. Looks like a solid track workout.

Allen Yeh
01-15-2009, 08:13 AM
I hate running in the cold. The level suck is increased 10 fold. Looks like a solid track workout.

The 2nd 800 I was thinking I should have brought my inhalers with me. I need to get those scrips refilled before I head off to school, I had almost forgotten about the inhalers since I use them so infrequently....the only problem is if I need them and I don't have them.

Allen Yeh
01-16-2009, 03:32 AM
January 15, 2009
*15 hour fast*
BW = 191

1. WU
Eric Cressey Warmup Option 1: 11:40
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
military press - 45 x 10
Burgener WU - 45 x 1(felt very snappy today)
speed free squat @55%- subbed oly squat - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2, walkout with 395 + 3 partials, 265 x 2, 275 x 2(upright torso baby!)
(1:15 rest)

rack pull from knee height w/ straps - barefoot - 405 x 1, 455 x 3 (Felt super heavy today, 425 x 4(UGH! even after dropping 30 pounds), 365 x 11
wall ankle mobilitzation - 8L/R, 10L/R, 10L/R
(superset with no rest - 2 minutes)

reverse db lunge from a step - 45 x 5L/R, 45 x 5L/R, 30 x 7L/R

cable woodchop - 30 x 10L/R. 30 x 10L/R
isometric bulgarian split squat - 0:30L/R, 0:30L/R
(superset with full rest - 0:30)

3. Energy
Row - 5 minutes - 1192m's

Notes:
-Maximum Strength - phase 3 - lower body day 2 - week 2: medium intensity
-Oly squat - Very pleased with the 275 x 2, there was a bit of a struggle but I didn't start falling over and trying to push with my hips.
-rack pulls from knee height - no shoes - These felt HEAVY today

Allen Yeh
01-16-2009, 03:35 AM
I hate running in the cold. The level suck is increased 10 fold. Looks like a solid track workout.

Holy crap with the windchill this morning it was like 5 below...

Derek Simonds
01-16-2009, 07:53 AM
Notes:
-Maximum Strength - phase 3 - lower body day 2 - week 2: medium intensity
-Oly squat - Very pleased with the 275 x 2, there was a bit of a struggle but I didn't start falling over and trying to push with my hips.
-rack pulls from knee height - no shoes - These felt HEAVY today

275 X 2 upright torso you are an animal! I did try the rack pulls yesterday and liked them but I definitely need to practice them as I aggravated my lower back doing them.

Allen Yeh
01-19-2009, 04:26 PM
January 16, 2009
*16 hour fast*
bw = 192

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
speed pin press - 4th hole from bottom - 45 x 8, 95 x 5, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 255 x 1, 235 x2
(rest - 1 minutes)

neutral close grip seated cable row - 18 x 5, 18 x 5, 18 x 5, 13 x 10
db push press - 60 x 5, 60 x 5, 65 x 5, 55 x 7
(superset with full rest - 0:30)

straight arm pull down - 60 x 12, 70 x 12, 70 x 12
lying db extension - 25 x 10, 25 x 10
(superset with no rest)

3. Energy
Out of time

Notes:
-Maximum Strength - phase 3 - upper body day 2 - week 2: medium intensity
-speed pin press - 255 as pretty heavy, supposed to be 2 sets of 2 heavy.

Allen Yeh
01-19-2009, 04:31 PM
January 18, 2009

1. WU
2h swing - 24kg x 15
DROM WU - 10 all
kb windmill - 24kg x 3L/R
band stuff

2. Strength
snatch deadlift - w/ Oly shoes - 45 x 8, 95 x 5, 145 x 3, 185 x 1, 225 x 1, 245 x 3, 255 x 2, 245 x 3, 245 x 3, 205 x 5, 205 x 5
seated 90/90 stretch - 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R,


3. Energy
None

Notes:
-Maximum Strength - phase 3 - lower body day 1 - week 3: very high intensity
-workout at my friends basement, limited in equipment and Connor was with us so limited in time as well.
-snatch deadlift - w/Oly shoes - 255 for 3 was not going to happen
-speed DL - no shoes - These felt awful today, supposed to be 10 sets of 1 but after 5 we called it quits.

Allen Yeh
01-19-2009, 06:34 PM
January 19, 2009,

Last night at around midnight I woke up with a hives all over my head and legs and starting on my torso. I think I'm allergic to the Old Bay I threw in my dinner, as all of the other ingredients were nothing new to me. I took some Benadryl and was finally able to go back to sleep around 1:30 AM. When I woke up today I was feeling less than stellar, feeling semi sick, took Connor to the mall for the playground there and spent hours there. Fun times for him.

Did about 30 minutes of foam rolling and stretching tonight while watching Batman(1989) with Connor. Wow that movie brings back memories.