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Derek Simonds
01-20-2009, 04:14 AM
Did you make a shrimp boil with the Old Bay? I wonder if it was one of the pepper variants they use for heat that got you. Just taking Benadryl will make me feel semi sick for the next 24 hours.

Allen Yeh
01-20-2009, 07:20 AM
Yeah I wasn't sure if it was side effects of using Benadryl or if it was me getting sick...turns out it's me getting sick, awesome.

Allen Yeh
01-22-2009, 03:10 AM
January 20-21, 2009

Not much these 2 days, I think I slept 15+ hours on the 20th. The 21st was just a bunch of driving, took Chase to the orthodontist, then back to school, then up to my Reserve unit for some paperwork and my medical file, then to BWI to pick up Laurie and Hunter. Too much driving.

Allen Yeh
01-23-2009, 04:56 AM
January 22, 2009
*no fast*
bw = 195

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
low incline DB press - 17.5 x 8, 35 x 5, 50 x 3, 70 x 1, 85 x 3, 95 x 3, 105 x 3, 105 x 3, 80 x 5, 80 x 5
(rest - 2 minutes)

supinated seated cable row - 16 x 7, 16 x 7, 16 x 7, 13 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 no rest)

Face pull - 80 x 10, 80 x 10, 80 x 10
behind the neck band pull apart - 12, 12, 10
(superset with no rest)

3. Energy
Run to track - 1:55
Strides at the top of the minute - 0:20, 0:20, 0:19, 0:20
Rest 2:00
sprint 400m - 1:35
rest 3:15
sprint 400m - 1:32
rest 3:15
run 400m - 1:47
rest 3:15
run 400m - 1:50
walk back to gym - 6:05

Notes:
-Maximum Strength - phase 3 - upper body day 1 - week 3: very high intensity
-low incline DB press - For weeks 3 and 4 this exercise is subbed in for floor presses, I was pretty happy with 105's for 3 I could have gotten more if I had a spot. I haven't done 105 DB's on incline in years. My nasal congenstion/drip was a big pain in the ass today, as a few times I'd be trying to breathe in and end up half choking on mucus, yum. At least I didn't stop any sets!
-band pushup - Last week the band felt pretty secure but this week it was sliding all over
-Energy - I wasn't feeling the running thing today, I felt my legs tightening up a bit just on the jog over to the track, the strides felt great and I was SUPPOSE to do 400m's at a 1:52 pace, oops! On my first 400 I felt TIRED after not even 200m's and I couldn't understand it, I almost quit thinking I was just not feeling running today, I didn't realize until I was at 300m's I was way below my pace time. Oops! So today was a bit faster than it should have been.

Allen Yeh
01-28-2009, 03:36 AM
January 23, 2009

Drove to my parents for Chinese New Year stuff.

January 24, 2009
Inverted hamstrings - inplace - 8L/R
kneeling lunge stretch - 0:15L/R
thoracic extension
scap pushup - 12
reverse lunge w/postlateral reach - 4L/R
90/90 stretch - 0:15L/R
levator scapula stretch - 0:15L/R
behind the neck band press - 12
supine bridge - single leg -10L/R
x-band walk - 9L/R
pull back butt kick - 5L/R
band goodmornings - 10, 10

Tabata squat - 6 rounds - 20, 20, 20, 19, 19, 19
rest 1 minute
Tabata pushup - 6 rounds - 20, 15, 12, 8, 4, 3

Notes:
-A lot of warmup, just trying to get the kinks out from the drive, sitting for 6+ hours just drives me crazy.
-Tabata squats - I'm pleased I was able to maintain the reps as well as I did, also very little in the way of leg soreness the few days after
-Tabata pushups - wow I suck at these.

Allen Yeh
01-28-2009, 03:37 AM
January 25 and 26, 2009

At my parents for Chinese New Year stuff, went to Chinatown for some stuff on Monday.

January 27, 2009

Drove back to VA, oddly there is more ice and snow in VA right now than when I left Long Island.

Worked some kinks out later that night with Connor in the basement, nothing serious but Connor wanted to "work out." I think I injured my abs a bit by trying to show off for him and do the ab wheel from a standing position. D'oh!

Derek Simonds
01-28-2009, 04:04 AM
I hope you got that on video..... Happy New Year! I am usually in New York for Chinese New Year but with the way things have been the party I traditionally attend didn't happen. Supposed to get cold this weekend for the NE with lots of snow, hopefully it will miss you guys.

Kevin Perry
01-28-2009, 08:02 AM
That AB Wheel is also a pain from the standing position.

Allen Yeh
01-28-2009, 10:38 AM
It wasn't bad when I was doing it, however I am paying the price today. When I woke up this morning I thought I'd torn something in my abdominals!

Allen Yeh
01-28-2009, 11:08 AM
January 28, 2009
*16 hour fast*

1. Warmup
Foam rolling - 15 minutes total body
lacross ball - feet,glutes, calves, infraspinatus
warrior stretch - 0:15L/R
levator scapula stretch - 0:15L/R
rotational squat - 5L/R
inverted hamstring - in place, slow and holding wall - 5L/R, 5L/R
band dislocates - 5, 5, 5
lateral squat - 5L/R

2. Metcon
Pushup and swing ladder 1 to 10 back to 1 - w/24kg KB (so you swing, put the kb down, walk your hands to pushup position, pushup, walk hands back and pick up the kb) - Saw this over at Kettlebell Athletics a few months? ago
Total time - 7:35 (100 pushups and 100 swings total)

Javorek DB complex #1 - 15#DB's 6 reps each
upright row + high pull snatch + thrusters + db row + high pull snatch
Time -1:29, rest 0:30, 1:35

LC C+J - 24kg KB - 3L (Hurting my left arm)

50 burpees for time - 3:43 (Ouch...)

3. Ice shoveling
45 minutes - Snow shoveling is more fun...my aching back.

Notes:
-Warmup - long and slow, too much driving does not agree with me at all, I just feel stiff and cranky!
-Swing/pushup ladder - This was fun, the pushups at the end of the ladder were a little slower than I would have liked but the swings were snappy.
-Javorek DB complex #1 - 15# DB are way too light, not challenging at all, stopped after 2 circuits
-LC C+J - ouch
-50 burpees - I'm pleased with the time, this was a bit rough after the pushup/swing ladder earlier. Both of my elbows felt a bit funky after the first 40 burpees. I could have cut time out for sure but I'm pleased with my time as the last time I did this I think I was at almost 6 minutes.

Allen Yeh
01-30-2009, 07:49 AM
January 29, 2009
*16 hour fast*
BW = 192

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 5
speed free squat @60%- subbed Oly squat - 45 x 8, 95 x 5, 145 x 3, 195 x 2, 245 x 2, 265 x 2, 285 x 0, 285 x 1+0, 215 x 2, 215 x 2, 215 x 2, 215 x 2, 215 x 2
(2-4 minutes rest for first 5 work sets then 1 minute rests for the last 5)

rack pull from knee height w/ straps - barefoot - 225 x 5, 405 x 2(no straps), 405 x 5, 455 x 0, 405 x 5, 405 x 5, 365 x 7, 365 x 7
wall ankle mobilitzation - 8L/R, 8L/R, 8L/R
(superset with no rest - 2 minutes)

reverse db lunge from a step - 45 x 5L/R, 50 x 5L/R, 60 x 3L/R

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

3. Energy
Skipped due to time

Notes:
-Maximum Strength - phase 3 - lower body day 2 - week 3: very high intensity
-Oly squat - Instead of doing what was written I did 5 build up sets then 5 at a lower weight with less rest, I thought 285 was going to happen but missed my first attempt, then made my first rep of the 2nd but missed the 2nd rep, A good solid rep though, it was a grind but upright torso. I had to power clean 195 twice back up to the rack both times, really easy and snappy. I'm curious how much my power cleans have improved over the last time I did them in September?
-rack pulls from knee height - no shoes - These felt HEAVY today, I just felt like I could not BUDGE 455 today, it wouldn't even come off the pins a little bit
-Time: I guess the modifications to the squats really too way too much time by the time I finished the 3rd set of reverse lunges I'd been at he gym for over 1.5 hours, at that point I called it a day and went home.
-Elbow flexors?? - I'm not sure what I did the day before but my elbow flexors are supersore and tender to the touch, I know they felt a bit wonky duyring the 50 burpees thing, it's not even my triceps but what feels like the tendons...still sore on Friday. Weird.

Steven Low
01-30-2009, 10:52 AM
Stretch out them flexors.. maybe do a bit of strength work for the extensors. Massive amounts of massage (whole forearm + tendons + upper arm). Ice. Anti-Inflams. Hmm..

One thing that might be giving elbow problems is slightly bent ones during heavy lifting. Dunno if you have problems with that or not, but it's one thing to look at.

Allen Yeh
01-30-2009, 04:51 PM
I'm an idiot I meant elbow extensors not flexors, your post confused me for a second.

It's the area below my triceps on the back of both my upper arms. Derek says it's because I'm getting old and pushed myself too hard the other day with the swing/pushup ladder and then the 50 burpees after it. currently I'm taking aleve/motrin and doubling up on fish oil as well as massage. Sorry for the confusion.

Allen Yeh
01-30-2009, 05:02 PM
January 30, 2009


No workout for me today! Less than 4 hours of sleep and my elbow extensors are bothering me. My wife ended up going to the hospital last night for petitea(little purple pinprick dots) all over her legs, they ended up doing a spinal tap and other fun tests on her and wouldn't let her drive home when they were done with her at 2:30 AM. Picked her up from the hospital and after dropping her back at home I just went straight to work because if I went back to bed at that point I'd have been out for the count!

The infectious disease doctor is running some tests and putting her on antibiotics in case it's Rocky Mountain fever? they also think it could be mono. Kind of sucks because I only have one week left before I head off to school and I'm not supposed to kiss her!

Allen Yeh
02-02-2009, 09:30 AM
January 31, 2009

Nada. Errands and crap.

February 1, 2009

30 minute NEPA walk, 1.5 hours with the kids at the playground, it was 60+ degrees here, pretty crazy.

Allen Yeh
02-04-2009, 06:25 AM
February 2, 2009
*17 hour fast*

30 minute NEPA walk, the good weather lasted an extra day, so we took a long roundabout route to the park.

Allen Yeh
02-04-2009, 06:44 AM
February 3, 2009
*17 hour fast*
*fasted workout*

1.Warmup
~15 minutes on foam roller

2. Strength
parallette pushups w/ feet on bench - 4010 tempo - 10, 8, 8, 8
1-arm bentover KB row - 24kg x 5L/R, 24kg x 5L/R, 24kg x 5L/R, 24kg x 5L/R
(superset with no rest between - 0:45)

1-arm KB push press - 24kg x 5L/R, 24kg x 5L/R, 24kg x 3L/R
suitcase DL w/KB - 24kg x 10L/R, 24kg x 10L/R, 24kg x 10L/R
(superset with no rest between - 0:30)

lying DB extensions - 15 x 12, 15 x 12, 15 x 12
KB band curl - 12kg x 12, 12kg x 10, 12kg x 10
(superset with no rest between - 0:30)

3. Energy
5 - 1H swings, 5 cleans, 5 snatches - Tried with my left arm and it was throbbing pretty bad by the time I got to the snatches. Next!

Tabatas - 6 rounds per exercise
2H KB band swings - 15, 14, 14, 14, 7, 10
rest 1 minute
pushups - 10, 10, 5, 6, 6, 6
rest 1 minute
jump squats - 17, 12, 12, 12, 9, 8

Notes:
-At home workout, took my time foam rolling, just a made up upper body routine that got the blood pumping, was a bit worried about irritating my elbow extensors again so I tried not to go overboard.
-Tabatas - The kb band swings were rough, my glutes felt like they were on fire by the 4th round. Pushups, were sucky but I think the slow-rep parallette pushups fried me more than I thought. Jump squats were pretty vicious on my quads, the first round I remember thinking..."this isn't so bad...." yeah OK.

Allen Yeh
02-05-2009, 07:15 AM
February 4, 2009
*16 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 - 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 jumps - 5@50%(~5.5 paces), 5@80%(6.5 paces), 5@Max(7.5 paces), 5@max(7.5 paces), 5@max(8.5 paces - ~1-2 feet short of half court on the b-ball court)

front squat - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 285 x 0:05 hold + partials, 245 x 1 (Old PR), 265 x 0(lost it on the way up), 265 x 0(lost it on the way up)

chinup - bw x 3, +25# x 3, +35# x 3, #45# x 3, +50 x 3 (PR?), +55 x 1

3. Energy
None

Notes:
-Testing Day 1 - A modification of Eric Cressey's packing day protocol, I only tested these 3 because it took me over an hour and 15 minutes jsut to get these 3 done and my chest was super sore and wanted to have another day of recovery before I tried for a bench PR. So the next testing day will be deadlift, bench press, and maybe strict press.
-Broad jump - I wish I had tested the broad jump like I was suppose to when I first started this...ooops, no place for comparison, I feel like almost half court is pretty decent
-Front squat - The testing protocol called for a box squat. I feel like I had it in my legs but I just couldn't keep the weight up after I started out from the bottom, frustrating, I'm now wishing I had tried 255 or 260 first, rather than jumping straight to 265. Damnit.
-Chinup - This is a 20# improvement for 3 reps! I'm happy that I was able to get BW+50 for 3, especially since the last 5 weeks had no chin/pullup variations at all. I think my 1RM PR was 65#'s but I'm not sure.

Arden Cogar Jr.
02-05-2009, 08:03 AM
Allen,
Be patient with that front squat. I've found that I have "work my way into" pushing my heavier work sets with heavier warm up sets. For example, If I'm scheduled to do 340x3, I'll need to do 275x3, 295x3, 315x3 to get myself ready to handle that top set. Whereas with other movements, I would not have needed those two additional "ramp up" warm ups.

My guess is that the FS is very CNS related - much like going for a max effort in the snatch or clean and jerk. To that end, big jumps are not really a good idea. At least that's my thinking.

Good work on everything though. Keep it up.

All the best,
Arden

February 4, 2009
*16 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 - 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 jumps - 5@50%(~5.5 paces), 5@80%(6.5 paces), 5@Max(7.5 paces), 5@max(7.5 paces), 5@max(8.5 paces - ~1-2 feet short of half court on the b-ball court)

front squat - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 285 x 0:05 hold + partials, 245 x 1 (Old PR), 265 x 0(lost it on the way up), 265 x 0(lost it on the way up)

chinup - bw x 3, +25# x 3, +35# x 3, #45# x 3, +50 x 3 (PR?), +55 x 1

3. Energy
None

Notes:
-Testing Day 1 - A modification of Eric Cressey's packing day protocol, I only tested these 3 because it took me over an hour and 15 minutes jsut to get these 3 done and my chest was super sore and wanted to have another day of recovery before I tried for a bench PR. So the next testing day will be deadlift, bench press, and maybe strict press.
-Broad jump - I wish I had tested the broad jump like I was suppose to when I first started this...ooops, no place for comparison, I feel like almost half court is pretty decent
-Front squat - The testing protocol called for a box squat. I feel like I had it in my legs but I just couldn't keep the weight up after I started out from the bottom, frustrating, I'm now wishing I had tried 255 or 260 first, rather than jumping straight to 265. Damnit.
-Chinup - This is a 20# improvement for 3 reps! I'm happy that I was able to get BW+50 for 3, especially since the last 5 weeks had no chin/pullup variations at all. I think my 1RM PR was 65#'s but I'm not sure.

Allen Yeh
02-06-2009, 04:11 AM
Good work on everything though. Keep it up.

All the best,
Arden

Thanks. I will add more work sets before going for it, smaller jumps for sure also, I just thought for sure I had it you know?

Allen Yeh
02-06-2009, 04:19 AM
February 5, 2009
*16 hour fast*

Ended up skipping the gym today, had a late lunch which consisted of different kinds of chilis, my mouth liked it at the time but my stomach didn't like it so much after I was done. No beans in the chili so I'm thinking it was maybe the spices?

Derek Simonds
02-06-2009, 05:18 AM
How are the elbows? Nice job on everything you tested. That is a pretty darn big broad jump.

Allen Yeh
02-06-2009, 06:09 AM
How are the elbows? Nice job on everything you tested. That is a pretty darn big broad jump.

My elbows are feeling ok, haven't done too much pushing this week though. That weird left forearm thing was starting bother me by the end of the chins but that's about it.

Allen Yeh
02-07-2009, 07:40 PM
February 6, 2009

Nada, ate like a champ with the family at PF Changs. Damn good stuff.

February 7, 2009
*16 hour fast*

Woke up early to get a workout in only got the foam rolling in before Connor woke up. Opted to spend some time with him since I was leaving at noon.

Drove 8 hours.

Stretching at the hotel.

Derek Weaver
02-07-2009, 07:53 PM
Heading off to school right? Congrats, good luck and enjoy yourself.

Allen Yeh
02-08-2009, 05:19 AM
Heading off to school right? Congrats, good luck and enjoy yourself.

Thanks, I'll be in GA sometime after lunch.

Kevin Perry
02-08-2009, 05:36 AM
Ocs?

Allen Yeh
02-10-2009, 03:21 PM
Ocs?

BOLC II then I proceed to Fort Leonard Wood for MP OBC.

Allen Yeh
02-10-2009, 05:33 PM
February 9, 2009

Platoon PT, stretching then a 1/2 mile run lead by out platoon mentor, started out like a regular platoon run then turned into a sprint. I'm happy I kept up.

February 10, 2009
Diagnostic APFT
63 pushups
58 situps
15:40 2-mile run

Scored a 85 + 74 +74 = 233

Not very happy with my run time I thought I'd be able to pull off a 15:00 for sure.

Allen Yeh
02-11-2009, 01:34 PM
February 11, 2009

Company PT
Interval runs x 3
Cindy - 13 rounds in 15 minutes ripped my hand after round 13.

Notes:
-Weird that they do Crossfit here but cool at the same time, I was talking about CF with some of the other LT's all day afterwards.
-Cindy - I'm happy with my performance, I wa worried aobut hte pullups with my left arm but I had no problems at all, got a rip on my left hand after the 13th round but I was surprised that I didn't feel winded at all.

Derek Weaver
02-11-2009, 07:05 PM
That's pretty cool they do CF there. Especially in light of the discussion on the CFJ article on strength bias.

Glad things are going well out there.

Allen Yeh
02-12-2009, 06:02 PM
February 12, 2009

Platoon PT
Army stretching/warmup
PT with IBA + plates ~20+ pounds
100 situps
run 0.4 miles
30 burpees
run 0.4 miles
30 elevated pushups
run 0.4 miles
Army cooldown stretching

Notes:
-Not bad considering it was supposed to be a 3 mile IBA run with 2 soldiers being carried at all times. I took the runs conservatively as I've never run with weight before. The burpees with the vest were interesting but the worst was the situps, with no anchoring of the feet it was very, very awkward.

Allen Yeh
02-13-2009, 11:48 PM
February 13, 2009

Platoon run - 3.7 miles 30 minutes

Derek Simonds
02-14-2009, 04:22 AM
I am glad you built a base for the running. Sounds like things are going well.

Allen Yeh
02-21-2009, 02:47 PM
February 16, 2009

AM
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 - SKIPPED, No broomstick
squat to stand - 8
OH lunge walk - 5L/R

Dan John Barbell Complex A:
row + clean + front squat + military press + back squat + good mornings - 45 x 3, 95 x 3, 135 x 3 (heavy on the presses)

front squat (power cleaned from floor) - 135 x 5, 135 x 5, 135 x 5, 135 x 5, 135 x 5
(full rest - 2 minutes)

unilateral deadstop romanian deadlift - 1 db - 25 x 10L/R, 25 x 10L/R, 25 x 10L/R

unachored situps - 2 minutes sets - 45, 30
back extensions - 20, 15

Notes:
-This gym here sucks, it's been a long time since I've worked out in a strictly big box type gym and I was having problems finding even a barbell to work with. I'm going to keep it pretty simple, when I have time I'm going to alternate upper/lower and pick bi/unilateral type exersices for each movement type.

PM
pushup pro - 15

3 rounds :
10 tire flips (~200+ #'s)
20 kb swings - 24kg
0.4 mile run

Total time - 13:28

pushup pro - 15, 15

Allen Yeh
02-21-2009, 02:50 PM
February, 17 2009
No PT today, late as day so wasn't feeling the gym either.

February 18, 2009
Platoon PT
Army warmup
3 x 0.4 mile run
pullups - 5, 5, 5, 3
pushups - 10, 10, 10
3 x 0.4 mile run
rope climb - I worked on technique, supposed to be 3 times down and up
1 x 0.4 mile run

Allen Yeh
02-21-2009, 02:52 PM
February 19, 2009
Platoon PT
2 x 0.4 mile run
pullups - 7, 3
wall vaults x 4
dips - 10
group tire flip - 800+#'s?? 2
1 x 0.4 mile lap
25 situps + 0:15 halfway hold
30 leg throws

Allen Yeh
02-21-2009, 02:53 PM
February 20, 2009
No PT, 19th we didn't get back from the range until 2200.

Derek Simonds
02-21-2009, 04:55 PM
The range means good times!

Allen Yeh
02-22-2009, 01:48 PM
February 21, 2009

Not much of anything.

February 22, 2009
AM Workout
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

foot mobility drills ~25m's

Dan John barbell complex B - deadlift + clean grip high pull + clean grip snatch + back squat + good morning + pendlay row - 45 x 3, 95 x 3, 95 x 3, 95 x 3
(2 minutes rest between sets)

plate neck raise - 25 x 8/front, 25 x 8/front, 25 x 8/front

incline barbell bench - 45 x 8, 95 x 5, 145 x 3, 145 x 8, 145 x 8, 145 x 8
DB row (Pendlay style) - 30 x 8, 40 x 8, 50 x 8, 50 x 8
(superset with full rest - 0:45)

military press - 45 x 8, 45 x 8, 45 x 8
inverted row - leg straight on ground - 12, 12, 12
(superset with no rest)

Pallof press - 20 x 10L/R, 30 x 10L/R, 30 x 10L/R
Decline weighted situp - 25 x 12(on chest), 10 x 12(holding plate to face, 10 x 12(holding plate to face
(superset with no rest - 0:30)

Row - 10 minutes of slow rowing - 1970m's

Notes:
-Overall a good day, tried to incorporate a lot of rowing to counteract all the pushups.

PM workout
Run to 1 mile track - 3:34
running drills

400m sprints - 1:24, 1:31, 1:19, 1:28
(rest - walk 400m's ~5:00)

100m sprints - 0:15.08, 0:15.91, 0:15.40, 0:14.46, 0:13.74, 0:18.74, 0:15.58, 0:18.05 (rest - walk 100m's ~1:15)

walk back to barracks - 13:00

Notes:
-A sunny day but windy, some of the laps were less than fun depending which way I was going!

Derek Simonds
02-22-2009, 01:58 PM
I hate running into the wind on a blustery day! Nice that you are getting some strength work incorporated.

Allen Yeh
02-27-2009, 01:23 PM
February 23, 2009

No PT, 3.5 hours of Army Combatives level 1, mostly drills.

February 24, 2009

PT:
Various bodyweight army exercises performed in a circuit fashion, super boring, rubbed a patch of skin off the top of my ass form all the situps, awesome.

Army Combatives Level 1, some drills, mostly round robin with various members in C Company. Fun, won all my "matches" very tiring.

February 25, 2009
PT:
3-4 mile run in the Airborne drop zone, ~35 minutes? I was in the slow group but we weren't going about a 9min/mile pace and trying to avoid all the potholes and craters in the road.

Army Combatives level 1, 3.5 hours, feeling it today from the last few days neck is killing me! A lot of sparring today, very little drill work, won almost all my matches except when I went against my roommate, it was like fighting a freaking bear, I felt like a rag doll. He told me "damn man your strong" I said "no, YOU are strong"

February 26, 2009

PT:
Stretching and partner assisted stretching, thank goodness for this!

Army combatives Level 1, A few drills mostly reviewing things, ended up getting hurt, Awesome. Got my arm hyperextended in an arm bar I wasn't able to tap out of in time. Ended up heading to the hospital and getting some x-rays. Nothing broken they think, a strain, and to come back in a week to check for a possible radial head fracture. Awesome.

February 27, 2009
Nothing, didn't get to do the land nav course because it wasn't a good idea despite the fact that I was willing.

Kevin Perry
02-27-2009, 02:21 PM
How much longer do you have at the school Allen?

Derek Simonds
02-28-2009, 06:02 AM
Verbal tapping works great when you can't tap with your hand.... Let me think how many times I have had my arm hyper extended by someone overzealous on armbars, oh lets see, too freaking many times.

Funny how it feels when you grab a hold of someone really strong. It just changes everything. It is also a serious compliment when someone like that tells you that you are strong!

Be careful with that arm. It will bother you for a while if it is anything like what has happened to me in the past. Ice, ice baby and be really protective of it when sparring. If someone grabs that arm for an armbar tap before they can apply pressure for sure.

Allen Yeh
03-01-2009, 06:26 AM
How much longer do you have at the school Allen?

I'll be out of here the last week of March then I'm supposed to report to FLW by the 1st of April.

Allen Yeh
03-01-2009, 06:27 AM
Verbal tapping works great when you can't tap with your hand.... Let me think how many times I have had my arm hyper extended by someone overzealous on armbars, oh lets see, too freaking many times.

Funny how it feels when you grab a hold of someone really strong. It just changes everything. It is also a serious compliment when someone like that tells you that you are strong!

Be careful with that arm. It will bother you for a while if it is anything like what has happened to me in the past. Ice, ice baby and be really protective of it when sparring. If someone grabs that arm for an armbar tap before they can apply pressure for sure.

It's been feeling better but still not 100% when I try out certain things with my arm. I'm going to try taking it really easy.

Allen Yeh
03-08-2009, 03:45 PM
February 27 - March 6, 2009

Arm has steadily been feeling better, still hurts if I whip my arm straight but other wise better.

Allen Yeh
03-08-2009, 03:57 PM
March 7, 2009

1. Warmup
Chad Waterbury Nervous system warmup
Jump rope for 1 minute
Rest for 15 seconds
*Run at top speed for 10 seconds
Rest 15 seconds
Hang from a pull-up bar for 15 seconds
*If there's no room to run, perform maximal bodyweight jump squats for 10 seconds.

2. Strength
front squat - 45 x 8, 95 x 5, 135 x 6, 135, 135 x 10, 135 x 8
x-band walk - 10L/R, 10L/R, 10L/R
(superset with no rest - 1 minute)

deadlift w/ 25's - 195 x 8, 195 x 8, 195 x 8
wall ankle mobility - 8L/R, 8L/R, 14L/R
(superset with no rest - 1 minute)

decline situp w/weight on head - 10 x 20, 10 x 20
suitcase deadlift - 25 x 10L/R, 35 x 10L/R

Notes:
-Felt pretty good overall, pretty time crunched

Allen Yeh
03-08-2009, 04:10 PM
March 8, 2009
bw = 186
*IF 16 hours*

AM
1. Warmup
ECWU #1
CW nervous system WU

2. Strength
neutral grip incline DB press - 25 x 8, 40 x 5, 55 x 12, 55 x 12, 55 x 8, 55 x 8
seated supinated grip row - 55 x 8,85 x 5, 120 x 12, 120 x 14, 140 x 10, 140 x 6
(superset with full rest - 0:30)

db military press - 25 x 10, 25 x 9, 25 x 9, 20 x 12
lat pulldown - 100 x 10, 100 x 10, 100 x 10, 100 x 10
(superset with full rest - 0:30)

rear db flye - 15 x 12, 20 x 12
neck plate raise - 25 x 8front/back, 25 x 6F/B, 10 x 12 F/B
(superset with no rest)

hammer curl - 20 x 24L/R
floor db extension - 15 x 13, 15 x 15
(superset with no rest)

Pallof press - 30 x 10L/R, 30 x 10L/R, 30 x 10L/R

Notes:
-Felt good overall, could have gone a bit heavier on most but tried to be conservative with my left elbow.

PM
~4+ mile walk along the river

Derek Weaver
03-08-2009, 04:31 PM
Good to see you back on here with your log. What was the final verdict on the elbow? A strain of some sort?

Allen Yeh
03-09-2009, 05:53 PM
Good to see you back on here with your log. What was the final verdict on the elbow? A strain of some sort?

The Occupational Therapist thinks it was just a strain and to lay off my arm and avoid jerky motions.

Allen Yeh
03-09-2009, 05:54 PM
March 9, 2009
*IF 16 hours*

Land Nav 4.5 hours - Very hilly area, passed.

Derek Weaver
03-09-2009, 07:36 PM
Good going Allen. So you're still at school then, that's definitely a good thing.

Hope everything is well out there.

Derek Simonds
03-10-2009, 07:20 AM
Hey bro good to see the arm is getting better. Give me a call over the weekend if you get a chance and catch me up on school. I will be in Nashville all week. Nice job on the nav class. I love that kind of stuff.

Allen Yeh
03-10-2009, 05:35 PM
Derek W.

Yep I'm still here for another 2 weeks (I think, I've been told many different things about if I'm graduating on time or not due to missing some training while on profile, I'm planning like I'm going to be out of here on time though).

Derek S.

Thanks, I typically don't mind land nav but man the course at Yankee South was hilly, I was getting my butt kicked trying to cut across straight to my point, it took me almost 1.5 hours to get to my first point in the dark!

Allen Yeh
03-10-2009, 05:38 PM
March 10, 2009

Platoon PT
Got to go on a run with the Platoon Mentor this morning since it was all pushups and stuff for the PT. ~2 miles total with a 101st ab workout thrown in there in the middle.

Notes:
-I'm glad he took my pace and not at his pace otherwise he would have broke me off after the first 1/4 mile, I recall him saying he runs a ~6-6:30/mile

Derek Simonds
03-11-2009, 06:01 AM
6 minute mile pace you say. Eeek!

Allen Yeh
03-13-2009, 05:14 PM
March 11, 2009

Platoon PT:
3.66 mile run with some ab stuff thrown in the middle

March 12, 2009
Another run with the CPT, This time it was 38 minutes total with some stair running in the middle.

March 13, 2009

Squad land nav course - 6 hours until completion, ~10+ miles total with weapon and ruck. Not fun. TGIF

Allen Yeh
03-15-2009, 05:14 PM
March 15, 2009
*IF 17.5 hours

1. Warmup
ECWU #2
CW nervous systerm WU

2. Strength
DJ complex C - hang snatch + overhead squat + back squat + good morning + row + DL - 45 x 5, 65 x 5, 95 x 3
Burgerner warmup - 45 x 1

front squat - 20 reps total - 185 x 2, 155 x 6, 155 x 5, 155 x 5, 155 x 2
(rest - 1 minute)

romanian deadlift - 50 reps total - 95 x 20, 95 x 13, 95 x 10, 95 x 7
(rest - 75 seconds)

neutral grip pullups - 20 reps total - 5, 5, 4, 3, 3
(rest - 0:45)

1-arm overhead DB press - 20 reps total - 45 x 8, 55 x 5, 55 x 3, 55 x 4
(rest - 0:45)

neutral grip face pull - 35 x 12, 35 x 12, 30 x 12
side plank - 0:35L/R, 0:35L/R, 0:35L/R
(superset with no rest)

turkish getup - 35 x 4L/R
situps w/ sandbag - 30 x 6, 40 x 6, 50 x 6
sandbag halfmoon - 50 x 2L/R, 50 x 2L/R

3. Cooldown
foam roll - 10 minutes - quads, calves, IT band, lats, upper back
stretch - calves, quads/hip flexors, hamstrings

Notes:
-Decided to try out Chad Waterbury's method for sets, heavy means ~4RM per set, and you shoot for 20 reps total, medium means ~8RM per set and you shoot for 40 reps total, light is 50 reps total at ~12-16RM.
-Good workout overall.

Derek Weaver
03-15-2009, 07:22 PM
March 15, 2009
*IF 17.5 hours

1. Warmup
ECWU #2
CW nervous systerm WU

2. Strength
DJ complex C - hang snatch + overhead squat + back squat + good morning + row + DL - 45 x 5, 65 x 5, 95 x 3
Burgerner warmup - 45 x 1

front squat - 20 reps total - 185 x 2, 155 x 6, 155 x 5, 155 x 5, 155 x 2
(rest - 1 minute)

romanian deadlift - 50 reps total - 95 x 20, 95 x 13, 95 x 10, 95 x 7
(rest - 75 seconds)

neutral grip pullups - 20 reps total - 5, 5, 4, 3, 3
(rest - 0:45)

1-arm overhead DB press - 20 reps total - 45 x 8, 55 x 5, 55 x 3, 55 x 4
(rest - 0:45)

neutral grip face pull - 35 x 12, 35 x 12, 30 x 12
side plank - 0:35L/R, 0:35L/R, 0:35L/R
(superset with no rest)

turkish getup - 35 x 4L/R
situps w/ sandbag - 30 x 6, 40 x 6, 50 x 6
sandbag halfmoon - 50 x 2L/R, 50 x 2L/R

3. Cooldown
foam roll - 10 minutes - quads, calves, IT band, lats, upper back
stretch - calves, quads/hip flexors, hamstrings

Notes:
-Decided to try out Chad Waterbury's method for sets, heavy means ~4RM per set, and you shoot for 20 reps total, medium means ~8RM per set and you shoot for 40 reps total, light is 50 reps total at ~12-16RM.
-Good workout overall.

This new stuff from Waterbury is solid. I'm using his approach with modifications to the bench (incline on Monday, flat on Friday instead of flat and decline on each day) for my V-Diet experience. I used to think he was a dud, but this is legit.

Allen Yeh
03-20-2009, 01:24 PM
March 16- 20, 2009

Mission week, long days and no sleep, some good training in there but also the usual BS that comes along with being in TRADOC. 10 mile Ruck with a 35# pack on Thursday night @ at 3.5 mile/hour pace with one 15 minute break at the 5 mile mark. It was better than I thought it be no blisters but today my ankles are killing me. Hope I'm good by Monday for the PT test.

Allen Yeh
03-21-2009, 08:17 PM
This new stuff from Waterbury is solid. I'm using his approach with modifications to the bench (incline on Monday, flat on Friday instead of flat and decline on each day) for my V-Diet experience. I used to think he was a dud, but this is legit.

I like it, it's a bit weird to stop as soon as a rep slows down though, I caught myself going past that point a few times without even thinking about it.

Derek Weaver
03-21-2009, 08:49 PM
Definitely. On the V-Diet his progression of cutting time out from sets makes no sense though. If I understand correctly what he's trying to accomplish, then it would make more sense to follow a normal progression of adding intensity via weight. Greater speed at a higher weight seems more beneficial in any context if you ask me.

Impressive you're getting such solid work in at school. How's the arm holding up?

Allen Yeh
03-21-2009, 08:54 PM
March 21, 2009
*IF 17.5 hours*
BW - 186

1. Warmup
15 minute walk to fitness center
ECWU #1
foot mobility drills

2. Strength
Burgerner warmup - 45 x 1

pullups - 20 reps total - 5, 4, 3, 3, 2, 2, 1
(rest - 0:25)

ohs - 20 reps total - 95 x 7, 95 x 5, 95 x 6, 95 x 2
(rest - 0:30)

muscle clean + tall clean - 95 x 3, 95 x 3
(rest - 0:30)

dips - 50 reps total - 16, 15, 10, 9

Pallof press- 30 x 12L/R, 30 x 12L/R, 30 x 12L/R
back extensions - 15, 15, 15
(superset with no rest)

kb band curl - 20 reps total - 45 x 4, 40 x 7, 40 x 6, 40 x 4
(rest - 0:30)

windmill - 35 x 5L/R

3. Cooldown
foam roll - 10 minutes - quads, calves, IT band, hamstrings, lats, upper back
stretch - calves, quads/hip flexors, hips, hamstrings, chest

Notes:
-Decided to try out Chad Waterbury's method for sets, heavy means ~4RM per set, and you shoot for 20 reps total, medium means ~8RM per set and you shoot for 40 reps total, light is 50 reps total at ~12-16RM.
-Good workout overall had to keep reminding myself to stop the set when my reps started to slow down.

Allen Yeh
03-22-2009, 05:48 PM
March 22, 2009
BW - 187
AM
Joint mobility

PM
1. Warmup
18 minute walk to fitness center
ECWU #2

2. Strength
Burgerner warmup - 45 x 1
power snatch + OHS + Sots Press - 45 x 3, 65 x 3
halting DL + snatch pull + power snatch + OHS + Sots Press - 65 x 2, 65 x 2
rack jerk - 65 x 4, 85 x 4, 105 x 2, 135 x 2+8 pressouts, 165 x 1 + 8 pressouts

DJ Complex D - upright row + clean-grip snatch + back squat + behind-the-neck press + good morning + Pendlay row - 45 x 8, 65 x 7, 65 x 6, 65 x 5
(rest - 1 minute between sets)

3. Cooldown
18 minute walk back to barracks

Notes:
-A technical day to practice things I haven't done in months, pretty ugly.
-DJ Complex D - The 2 movements that held me back was the clean-grip snatch and the behind the neck press. I was supposed to do a ladder all the way down to 1 but the gym was closing so I had to beat feet.

Derek Simonds
03-23-2009, 08:21 AM
How is everything going? I can't remember when you went to school but you are at least half way through right?

Allen Yeh
04-01-2009, 03:08 PM
How is everything going? I can't remember when you went to school but you are at least half way through right?

I'm done with the Fort Benning portion and now at Fort Leonard Wood.

Allen Yeh
04-01-2009, 05:42 PM
April 1, 2009
*IF 15 hours*
BW - 183

1. Warmup
ECWU #1
CW CNS WU

2. Strength
40 reps total today - 45 seconds rest between sets - medium weight 8-9RM

wide grip pullups - w/red band - 8, 6, 6, 4, 3, 3, 3, 3, 1
romanian deadlift - 95 x 12, 115 x 11, 135 x 11,145 x 7
neutral grip incline DB press - 65 x 11, 75 x 8, 75 x 4, 75 x 2, 65 x 4, 65 x 5, 65 x 4, 65 x 2
barbell curl - 80 x 4, 60 x 7, 60 x 3, 50 x 6, 40 x 6, 40 x 6, 40 x 5, 40 x 3

1 leg hip extension w/ cross knee drive from plank - 10L/R, 10L/R
seated bicycle - 0:15CL/CCL, 0:10CL/CCL
45 degree v-up - 8, 8
vacuum hold - 0:30, 0:30
back extensions - 12, 12
(circuit with 2 minutes of rest at the end)

3. Cooldown
10 minute walk outside in the grass in my Vibram five fingers - weird

Notes:
-Decided to try out Chad Waterbury's method for sets, heavy means ~4RM per set, and you shoot for 20 reps total, medium means ~8RM per set and you shoot for 40 reps total, light is 50 reps total at ~12-16RM.
-pullups - Not thrilled but the 45 seconds of rest is rough, next week I won't be cutting out anymore rest for this exercise at least
-RDL - I started way too light and even by my last set was too light, I'll have to start at 155 next time at least with less rest
-NG incline DB bench - started out with a weight I thought was too light but 75 was too much.
-barbell curl - this time I started way too heavy
-Ab circuit - from a recent t-nation article, this was pretty rough, I only did 2 circuits total, rather than 4-6 as my midsection was toasted already

Allen Yeh
04-02-2009, 06:11 PM
April 2, 2009
BW - 183
*no fast*

Joint mobility - 10 minutes

Allen Yeh
04-04-2009, 07:38 PM
April 3, 2009

1. Warmup
ECWU #2

2. Strength
Burgener WU - 45 x 1

25 reps total today - 30 seconds rest between sets - heavy weight 4-5RM
front squat - 45 x 8, 95 x 5, 145 x 3, 165 x 1, 165 x 6, 165 x 4, 165 x 4, 165 x 4, 165 x4, 165 x 3
close grip bench press - 45 x 8, 95 x 5, 145 x 3, 145 x 9, 165 x 5, 165 x3, 165 x 3, 165 x 3, 165 x 2
chinup - 5, 5, 3, 3, 2, 2, 2, 3
db push press - 45 x 7, 45 x 7, 45 x 5, 45 x 6

cable woodchop - 35 x 10L/R. 50 x 10L/R, 65 x 10L/R
scarecrow - 20 x 12, 35 x 12, 35 x 12
(superset with no rest)

Notes:
-Front squat - harder than I thought it would be

Allen Yeh
04-05-2009, 07:28 AM
April 4, 2009
*14 hour fast*

1. Warmup
foam roller - 0:10-0:20 seconds whole body
lacrosse ball - cavles, glutes, feet, infraspinatus - 0:15
inverted hamstring - in place - 5L/R
leg swings - 10 side, 10 front to back
band dislocates - 5
lateral/split/rotational squat - 5 all L/R
behind the neck band press - 10

2. Run
warmup run - 4:30
walk - 1:00
sprint/walk - 8 x 1:00/1:00
cooldown jog - 3:00
Total time - 15:30 running/9:00 walking
Total distance - 3 miles? (using google maps)

3. Recovery Later that night
Foam roller - 10+ minutes - lats, upper back, quads, hip flexors and IT band

Allen Yeh
04-05-2009, 01:51 PM
April 5, 2009
*no fast*
bw - 186.8

10 minute walk around the park in my VFF's (cut short due to being way too cold!)

1. Warmup
CW CNS wu

2. V-burn challenge intermediate with a few mods
3 rounds w/ 0:30 between rounds:
jump squat x 10
hand walk x 10
1 leg dl w/ hands out x 5L/R
pushup x 10
double under x 10 (modified from regular jump rope) x 10
reverse lunge w/ posthumeral reach (modified from w/ twist) x 5L/R
pike pushup x 10
burpees (modified from squat thrust) x 10
Time: 3:49, 3:49, 3:36

inverted row - 10, 10, 10, 10
pushup - 15, 15, 12, 12
(superset with full rest - 0:30)

3. Swim
Total time 18:00 in the pool - focused on freestyle with other strokes thrown in here and there

Notes:
-V-burn challenge - Supposed to be a total of 6 rounds but I wanted to keep some in the tank for swimming pretty good selection of exercises not a gasser but fun with some prehab movements in there as well
-Swim - wow I'm so out of swimming shape it's ridiculous, I was averaging 0:27-0:30/25m's on my freestyle laps but it was only 50m's at a time, anything above that I just had no gas in the tank. I'd like to work up to 200m's, not sure how I'll end up attacking this. I haven't swam consistently in a decade+.

Later PM
Trigger point + foam roller ~15+ minutes

Derek Simonds
04-06-2009, 06:49 AM
I love swimming. You will get the gas back quick just getting comfortable in the pool will get you past 100 m's easily.

Allen Yeh
04-06-2009, 03:49 PM
April 6, 2009

Platoon PT:
Stretching

Allen Yeh
04-07-2009, 05:14 AM
April 7, 2009

APFT - Cold and windy Missouri day!

Pushups - 66
situps - 68
2 mile run - 15:00

Score = 88 + 85 + 82 = 255

My score from February 10, 2009:
63 pushups
58 situps
15:40 2-mile run

Scored a 85 + 74 +74 = 233

Notes:
-pushups - I conserved a bit too much on the pushups, I was trying not to go too many too fast but I still had plenty in me when time ran out.
-situps - Not bad an increase of 10!
-Run - I'm happy with my time but the track felt short of 2 miles? Not that I'd want to redo it but it felt off.

Derek Simonds
04-07-2009, 06:39 PM
Nice job Allen!

Allen Yeh
04-08-2009, 05:41 AM
April 8, 2009

Platoon PT:
Army WU
Sprints and lunges ~50 m's ~10 minutes
2 mile run up Demo hill, 2 mile run back ~33 minutes total
Run back for slower people, then a run up a very very very steep trail and back

Total PT time 1 hour 20 minutes.

Ouch, Demo hill was brutal and long.

PM Workout:
BW - 187

1. WU
ECWU #1 + no money drill x 10

2. Strength
20 reps total today - 30 seconds rest between sets - heavy weight 4-5RM

Pendlay Row - 45 x 8, 95 x 5, 135 x 3, 185 x 4, 185 x 4, 155 x 6, 155 x 5, 155 x 1
OHS - 45 x 8, 135 x 0, 95 x 6, 95 x 6, 95 x 5, 95 x 3
dip - bw x 5, (bw + 25#'s) x 5, (bw + 25#'s) x 5, (bw + 25#'s) x 5, (bw + 25#'s) x 3, (bw + 25#'s) x 2

3. Cooldown
EQI pushup - 0:45
PNF calf stretching

Notes:
-Pendlay Row - Subbed these for the barbell rows, felt way harder than the last time I did these
-OHS - These felt terrible! I don't know what it is, I did these in my VFF's rather than my Oly shoes but they shouldn't have felt that different, I'm guessing this mornings workout hurt me more than I thought.

Allen Yeh
04-12-2009, 02:14 PM
April 11, 2009
AM
BW - 189

1. Warmup
ECWU #2

2. Strength
40 reps total today - 40 seconds rest between sets - medium weight 8-9RM

wide grip pullups - w/red band - 10, 6, 6, 6, 6, 4, 3
romanian deadlift - 45 x 8, 135 x 5, 155 x 12, 155 x 9, 155 x 8, 155 x 5, 155 x 6
neutral grip incline DB press - 65 x 10, 65 x 10, 65 x 6, 65 x 6, 65 x 3, 65 x 4, 65 x 1
barbell curl - 40 x 15, 40 x 9, 40 x 9, 40 x 7

1 leg hip extension w/ cross knee drive from plank - 10L/R
vacuum hold - 0:30

Notes:
-Not a great workout today just felt really off my game despite better numbers than last week.
-pullups - ended up blabbing about Oly with someone during these sets so I know I was over the 0:40 rest period on all these sets for sure
-RDL - 155 was good but my grip was the limiting factor on the last 2 sets
-NG incline DB bench - 65 was a good weight today
-barbell curl - should have done more but the 50 and 60 was missing and I knew 70 would be too heavy again. Felt a slight strain on my left forearm as I was doing these
-Ab circuit - I just felt done by the time I got here and left after this


Later PM
40 minute walk outside in the grass in my Vibram five fingers

Allen Yeh
04-12-2009, 02:20 PM
April 12, 2009

Early AM
Joint mobility - 10 reps from ankles to neck, felt good

Afternoon
Swimming
warmup laps - 2:52 a mix
4:53 - 200m's breaststroke
2:00 rest
2:01 - 100m's freestyle
2:00 rest
5:47 - 250m's breaststroke/freestlye
3:00 rest
0:59 - 50m's freestyle
3:00 rest
2:23 - 100m's breaststroke
1:00 rest
0:25 - 25m butterfly (wow this was hard)
2:00 rest
1:00 - 50m's kickboard
3:00 - treading water
4:00 rest
0:18 25m freestyle
2:00 rest
0:24 - 25m breaststroke

sauna - 5 minutes

Notes:
-I really need to work my freestyle technique, my flutter kick produces like NO power, I was struggling with that kickboard.

Allen Yeh
04-13-2009, 05:31 PM
April 13, 2009

Platoon PT: Early AM
Army warmup
2 minutes of pushups - 64, was doing good at the 1 minute mark with 50 but then slowed down too much
1 minute rest
1 minute of pushups - 19? I think
2.5 mile Engineer Trail Run - trail run with a lot of ups and downs, ~23 minutes?
Then run back to collect the slower people
Army cooldown

PM
Joint mobility - 10 reps each ~9 minutes
foam rolling + lacrosse ball - 20 minutes

Allen Yeh
04-14-2009, 05:34 PM
April 14, 2009

Early AM
Platoon PT
Army WU
10 rounds:
100 m sprint
100m walking lunges
100m jog
25 pushups
100m jog

I did 1 round of sprints and pulled my right quadriceps, freaking awesome. I should have taken the first round slow instead of trying to kick on the afterburners with the first sprint. Damn, tried to walk it off thinking it was a cramp but after sone walking and light stretching it wasn't going away. The major sent me home early so I could get some heat/ice on it. Been a bit bothersome all day long.


Noon Workout
BW - 195 (in full uniform)
1. Warmup
ECWU #1 modified for pulled right thigh

2. Strength
25 reps total today - 25 seconds rest between sets - heavy weight 4-5RM
close grip bench press - 45 x 8, 95 x 5, 145 x 3, 165 x 1, 165 x 9, 165 x 5, 165 x 3, 165 x 3, 165 x 3, 165 x 2
chinup - 6, 5, 4, 3, 2, 2, 2, 2
db push press subbed strict press - 45 x 8, 45 x 6, 45 x 4, 45 x 3, 45 x 4
front squat - 45 x 1 Ouch...subbing cable pullthroughs
cable pullthroughs - 80 x 12, 95 x 8, 95 x 8, 95 x 9

NG face pull - 30 x 12, 30 x 12, 35 x 12
back extensions - 15, 13, 17
(superset with full rest - 0:30)

side plank - 0:35L/R, 0:45L/R, 0:40L/R
vacuum hold - 0:30

Notes:
-WU - skipped a few movements as not to hurt my leg anymore
-FS - I thought I'd perhaps just do the bar for a bunch of reps to get some blood flow but that wasn't looking like a good idea.


Evening
Recovery Session
ice rolling, left arch and left calf
foot mobility drills ~25m's
basic joint mobility 10 reps each movement
PNF calf stretching - gastroc and soleus
calf static stretching
foam roller - upper back, lats

Allen Yeh
04-15-2009, 05:39 PM
April 15, 2009

Early AM
Platoon PT
Army WU
Ability Group run - Charlie Group
37 minute run ~4+ miles
Army cooldown


Afternoon
MovNat workout from Mens Health
VFF's
2 Rounds:
Evade - monkey walk 20 paces + 50 yard sprint + crab walk 20 paces + 50 yard sprint
Escape - 10 long jumps + 10 box jumps
Attack - no pullups + 20 kick/punch/elbow/knee strikes + 4 x (50 yard sprint 50 yard jog)
Balance - 5 x (10 foot squat walk + 5 second hold in bottom position + 5 squats + 1 broad jump)
Rescue - 2 x (Carry 24kg KB at waist level ~ 15 feet + throw from chest height)

Time: 10:26, 9:55 = 20:22

foot mobility drills ~25m
1H KB swings - 24kg x 15L/R, 24kg x 15L/R
2H kb swing - 24kg x 30
windmill - 24kg x 3L/R, 24kg x 3L/R
around the world - 24kg x 15CL/CCL
Figure 8 - 24kg x 10
Figure 8 + uppercut - 24kg x 6L/R
unilateral farmers walk - 24kg x 0:30L/R, 24kg x 0:30L/R

Derek Weaver
04-15-2009, 07:46 PM
April 15, 2009

Early AM
Platoon PT
Army WU
Ability Group run - Charlie Group
37 minute run ~4+ miles
Army cooldown


Afternoon
MovNat workout from Mens Health
2 Rounds:
Evade - monkey walk 20 paces + 50 yard sprint + crab walk 20 paces + 50 yard sprint
Escape - 10 long jumps + 10 box jumps
Attack - no pullups + 20 kick/punch/elbow/knee strikes + 4 x (50 yard sprint 50 yard jog)
Balance - 5 x (10 foot squat walk + 5 second hold in bottom position + 5 squats + 1 broad jump)
Rescue - 2 x (Carry 24kg KB at waist level ~ 15 feet + throw from chest height)

Time: 10:26, 9:55 = 20:22

foot mobility drills ~25m
1H KB swings - 24kg x 15L/R, 24kg x 15L/R
2H kb swing - 24kg x 30
windmill - 24kg x 3L/R, 24kg x 3L/R
around the world - 24kg x 15CL/CCL
Figure 8 - 24kg x 10
Figure 8 + uppercut - 24kg x 6L/R
unilateral farmers walk - 24kg x 0:30L/R, 24kg x 0:30L/R

Nice work there. Looks like a fun day. How's all the school going?

Allen Yeh
04-16-2009, 04:37 AM
Nice work there. Looks like a fun day. How's all the school going?

Thanks, I'd like to start incorporating some more MovNat and Parkour type stuff into my days off from lifting. I'm still plugging away at the Waterbury stuff right now it's not too hard on recovery and being only 3 whole body sessions a week I'm not getting too burnt out from doing PT 5 days a week too. I finish up the Waterbury stuff in 2 weeks and not sure how I should go from there.

School is going, lot of class lately, not bad I can train twice a day usually now with all my free time after classes. Fort Leonard Wood, MO has noooothing around here, unless you enjoy going to Walmart and sketchy trailer parks.

Allen Yeh
04-16-2009, 06:15 PM
April 16, 2009

Early AM
Platoon PT:
Army WU
Army Circuit training - consists of 10 bodyweight exercises for 0:30-0:45 each and switching between them for ~45 minutes
Army Cooldown

PM Workout:
BW - 189

1. WU
ECWU #2
leg swings - 10F/B, 10L/R
neck bridges - 12F/B, 12 F/B

2. Strength
20 reps total today - 25 seconds rest between sets - heavy weight 4-5RM
Burgener WU - 45 x 1, 45 x 1
power snatch + ohs + Sots press - 45 x 3, 45 x 3
snatch balance - 45 x 3, 95 x 3, 115 x 1, 115 x 2

OHS - 115 x 2, 95 x 5, 95 x 5, 95 x 7, 95 x 4
Pendlay Row - 45 x 2 (hurting left arm) subbing seated close grip cable rows - 180 x 5, 180 x 5, 180 x 5, 180 x 5
dip - (bw + 35#'s) x 8, (bw + 35#'s) x 5, (bw + 35#'s) x 4, (bw + 35#'s) x 4

vmo extension - red band - 12L/R, 12L/R, 12L/R
horizontal lateral raise - 10 x 10L/R, 10 x 10L/R, 10 x 10L/R
(superset with no rest)

Notes:
-Snatch Balance - These felt terrible, I felt about as explosive as a slug! Prior to all this army stuff I was hitting 195 pretty easily back in the fall of 2008. UGH
-OHS - These just felt bad, even in my Do win's I just felt really unstable even with such a light weight, BAH.
-seated close grip cable rows - Subbed these in for the Pendlay Rows as that was irritating my left arm
-Dips - At least one exercise felt good today, next week I'm going to up it to 45.

Allen Yeh
04-17-2009, 05:14 PM
April 17, 2009

Early AM
Platoon PT:
Army WU
5 mile run - 40 minutes
Army Cooldown

Derek Simonds
04-17-2009, 07:07 PM
sketchy trailer parks.

Now I know what Tracy was doing when she was there :D

Allen Yeh
04-18-2009, 08:40 PM
April 18, 2009

AM Workout
BW - 188
DROM WU - 10 reps each movement
deadlift - 45 x 8, 45 x 5 w/Lynx Grips, 95 x 3 w/ Lynx Grips
1 handed sumo DL w/ Lynx Grips - 45 x 3L/R, 95 x 1L/R, 115 x 1L/R, 135 x 1L/R, 155 x 1L/R, 155 x 1L/R, 155 x 1L/R
deadlift - 155 x 15 w/Lynx grips, 225 x 3, 315 x 2, 355 x 0
suitcase deadlift - 95 x 1L/R, 115 x 2L/R
Dan John Complex A - row + clean + front squat + military press + back squat + good morning - 95 x 3 (hurts my left arm)
inverted row - 8, 8, 8, 8
YTWLI - 10 x 6 all movements
calf raise stretching

Notes:
- A mess around day, nothing planned in particular
-one handed sumo DL - read about these in a article by Brooks Kubik, wanted to try it out, 155 was pretty tough, the bar wasn't balanced in my hand a few times so it was tilting pretty badly
-deadlift - 355 just wasn't going to happen today, happy that I got 315 even though I haven't deadlift heavy since...December?

Late PM
Intuflow mobility work ~15 minutes
soft tissue work

Notes:
-Intuflow - Watched some clips online to help and learned a few new ones as well. ankles feel the tightest out of everything.

Derek Simonds
04-19-2009, 06:25 AM
315 DL must be from all that good Army food you are eating. Nice lifting.

Allen Yeh
04-19-2009, 05:49 PM
April 19, 2009
AM
BW - 188

1. Warmup
ECWU #1

2. Strength
40 reps total today - 0:35 seconds rest between sets - medium weight 8-9RM

wide grip pullups - w/red band - 13, 6, 5, 3, 4, 4, 3, 4
neutral grip incline DB press - 30 x 5, 65 x 12, 65 x 8, 65 x 5, 65 x 5, 65 x 3, 65 x 4, 65 x 4
Burgener WU - 45 x 1
romanian deadlift - 95 x 5, 155 x 8, 155 x 8, 155 x 7, 155 x 5, 155 x 7, 155 x 5
power shrugs w/ straps - 185 x 3, 225 x 6, 315 x 7
overhead shrug - 95 x 12, 115 x 10, 95 x 10
Pallof Press - 35 x 12L/R, 35 x 12L/R, 35 x 12L/R
barbell curl - 60 x 10, 60 x 6, 60 x 5, 60 x 3, 60 x 4, 60 x 4, 60 x 3, 60 x 4, 60 x 4, 60 x 4, 60 x 5

PNF calf stretching ~3 minutes
EQI calf raise - 75 seconds L/R

Allen Yeh
04-20-2009, 06:14 PM
April 20, 2009

Combatives today

Intuflow stuff at night

Derek Simonds
04-21-2009, 07:10 AM
Allen nice job on the BW. 188 is lean. You had to weigh around 200 when you pulled 315 in December. You are crushing it man.

Enjoy combatives. I am training BJJ tonight also.

Allen Yeh
04-21-2009, 05:26 PM
Thanks Derek, yeah I was sitting at the high 190's back in December. I wish we did more combatives!

Allen Yeh
04-21-2009, 05:31 PM
April 21, 2009

Platoon PT:
Army WU
3 mile run along the bowling alley trail
Army cooldown

Nothing later, didn't get out of class till 1800 and was just too dead from all the Powerpoint to muster the energy to hit the gym.

Allen Yeh
04-22-2009, 06:04 PM
April 22, 2009

Platoon PT:
Army WU
4 x 50m sprints

Ladders - 20-15-10-15-20:
push-up
sit-up
military press
4-count Russian twist
wide arm push-up
4-count flutter kicks

bear crawl - 50 feet
crab crawl -50 feet
12 x 100 feet of walking lunges

Army cooldown

Nothing later.

Allen Yeh
04-23-2009, 06:41 PM
April 23, 2009

Platoon PT:
Army WU
4+ mile ability group run ~35 minutes
Army cooldown

Nothing later.

Allen Yeh
04-25-2009, 08:16 AM
April 24, 2009

No PT today, M9 qualification and shotgun familiarization. Shot 43/50 and got 5/5 for the German Armed Forces Expeditionary Badge (1 event out of many). Then later I got sprayed with OC to get my "certification." It was awful, I would rather get CS gas all day long than get OC'ed again.

Allen Yeh
04-25-2009, 07:50 PM
April 25, 2009
bw = 188

AM
Joint mobility upon waking up 5 reps each movement


Noon
45 minute walk outside in my Vibram Five fingers, a very nice day today


Evening - Testing Day for Wendlers 5/3/1 program
1. Warmup
ECWU #1 modified w/o pec mobilization
jump rope - 50 singles, 25L/R, 20 double unders

2. Strength
deadlift - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 275 x 11w/Lynx grips
pullups - slow, chest to bar - 6, 8, 8
bench press - 45 x 8, 95 x 5, 135 x 3, 185 x 9
Oly squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 2
military press - 45 x 8, 95 x 5, 135 x 3

Notes:
-Testing Day for Wendler's 5/3/1 program - Aimed for 80-85% of my 1RM and then you use this formula to calculate the training max to use for the program.
Weight lifted (lbs) x reps x .0333 + weight lifted = Max; training max = 0.9 x Max
-deadlift - This felt good today I think I could have eeked out another rep or 2, my training max this time will be 340 pounds
-bench press - This felt prety good too, considering I haven't really benched since January, my training max will be 215
-back squat - I'm not sure if it was that I was tired or what but this was terrible I was thinking 225 was going to be at least 8+ reps but after 2 I was just done, it's ok I'm going to really try to leave my ego at the door and work through the light weights like Wendler says in his ebook, my training max is 215 pounds
-military press - wasn't really sure how I was going to dp, some slight twinges involved but not straight out pain, training max will be 135 pounds


Evening
Foam rolling and lacrosse ball soft tissue work ~20 minutes

Allen Yeh
04-26-2009, 05:31 PM
April 26, 2009
bw = 187

1. Warmup
foot mobility drlll ~15m's
ECWU #2
jump rope - 100 singles, 25L/R, 20 cross, 10 double unders

2. Strength
pullups - slow, chest to bar - 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
military press - 45 x 8, 90 x 5, 100 x 5, 115 x 8
weighted dips - 25# x 10, 25# x 10, 25# x 7, 25# x 7, 25# 6
(supersetted the pullups with military press then dips - ~45-60 seconds of full rest)

rope cable pressdown - 35 x 12, 35 x 12, 35 x 12
neutral grip face pull - 35 x 12, 35 x 12, 35 x 12
(superset with no rest)

Notes:
-Wendler's 5/3/1 program Day 1, week 1
-Military press - These felt good
-pullups - started to be a bit more of a struggle by the 7th set
-dips - not a bad weight, a little twitchy on my left side though

Dave Van Skike
04-26-2009, 05:33 PM
531. really give it a chance and keep your % low. It's a really nice way to organize ME work. expect PR's.

Allen Yeh
04-28-2009, 05:32 PM
531. really give it a chance and keep your % low. It's a really nice way to organize ME work. expect PR's.

I could use some PR's! I feel pretty weak compared to January, Army PT is not conducive to strength in the least.

Allen Yeh
04-28-2009, 05:50 PM
April 28, 2009
bw = 187

Early AM
Platoon PT
Army WU
Partner Pushup/situp improvement:
5 x (1 minute of pushups + 2 minutes rest)
2 x 50 crunches
25 leg throws
2 x 15 burpees
25 crunches
25 bicycle crunches
20 4-count flutter kicks
Army cooldown

PM
1. Warmup
ECWU #1
jump rope - 50 singles, 25L/R, 15 double unders

2. Strength
deadlift - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 230w/Lynx grips x 5(supposed to be 220, oops), 255 w/Lynx grips x 5, 290w/Lynx grips x 8
(3 minutes full rest)

reverse lunge - 45 x 6L/R (OUCH) subbing swings
2H DB swings - 45 x 15, 65 x 15, 80 x 15, 80 x 10
(1 minute full rest)

hanging leg lifts(toes to hands) - 8, 6, 6, 4
VMO extensions w/ red band - 12L/R, 12L/R, 12L/R

Notes:
-Wendler's 5/3/1 program Day 2, week 1
-deadlift - Yeah baby 290 for 8? I'll take it!
-reverse lunge - these hurt my right quad that I guess hasn't fully healed from my strain 1.5 weeks ago
-db swings - Not a big fan of these, hard to find a comfortable grip
-leg lifts- wow so much harder than I recall

Allen Yeh
04-30-2009, 04:43 PM
April 30, 2009

Early AM
Platoon PT
Army WU
timed sets
2 minutes of pushups
0:30 of hollow hold
0:30 wall sits
2 minutes of pushups
1 minute of hollow hold
1 minute of wall sits
2 minutes of close grip pushup
2 minute hollow hold
2 minute wall sits
7 minute Abs - (variety of crunches and froggers?)
1 minutes of pushup
2 minute hollow hold
2 minute wall sits
1 minutes of wide arm pushups
1 minute of hollow hold
1 minute of wall sits
1 minutes of close grip pushups
0:30 of hollow hold
0:30 wall sits
Army cooldown

Derek Simonds
05-01-2009, 08:55 AM
Well that looked like fun. How are you doing? Have you got to see the family at all? I am excited about the 5/3/1 program also. I took my maxes and backed them up 10% and then I still am not sure that it is low enough.

Kevin Perry
05-01-2009, 10:14 AM
My friend has been using the 5-3-1 program for more than 5 months now... he has hit pr after pr... his strength has gotten ridiculous.

Allen Yeh
05-01-2009, 08:49 PM
May 1, 2009
bw = 188

1. Warmup
foot mobility drlll ~15m's
ECWU #2
jump rope - 100 singles, 15L/R, 16 cross, 15 double unders, 15 singles

2. Strength
bench press - 45 x 8, 95 x 5, 135 x 3, 145 x 1, 145 x 5, 165 x 5, 185 x 11
(full rest - 2 to 3 minutes)

pullups - slow, chest to bar - 9, 9, 3, 4 (just threw these in throughout the workout)
neutral grip decline db press - 60 x 8, 60 x 8, 60 x 9
(full rest - 1.5 minutes rest)

Kroc DB Rows - w/ Lynx Grips - 25 x 10L/R, 45 x 27R, 45 x 30L
reverse cable curls - 30 x 10, 30 x 10, 30 x 10

db snatch - 35#'s - 10L/R, 10L/R, 10L/R, 10L/R
(0:30 rest between sets)

Notes:
-Wendler's 5/3/1 program Day 3, week 1
-bench press - The last set felt great but I was a bit worried prior to the 3rd work set
-pullups - threw these in today just to get some more volume in for the week, after the Kroc Rows I was done
-Kroc DB rows - not sure what make these different? I guess I need to reread the book. I could have gone a little heavier and still gotten 20+ reps, 55 next week.

Allen Yeh
05-02-2009, 07:01 PM
May 2, 2009
bw = 188

AM
1. Warmup
ECWU #1

2. Strength
Burgener warmup - 45 x 1, 45 x 1
Dan John complex F - OHS + BS + GM + FS + row + DL - 45 x 5
leg swings - 10L/R, 10F/B

back squat - 45 x 8, 95 x 5, 145 x 3, 145 x 5, 165 x 5, 185 x 15
(full rest - 3 minutes)

good morning - 95 x 10, 145 x 5, 115 x 10, 115 x 10, 115 x 5
(full rest - 1 minute)

Bulgarian split squat - 1 Ouch!(hurts my right quad where I strained it 2 weeks ago)
1-leg squat to 24"? box - 12L/R(touch and go), 12L/R (full stop), 12L/R (full stop)
(full rest - 1 minutes)

reverse cable curls - 20 x 12L/R, 30 x 12L/R, 30 x 12L/R
reverse hyper from bench - 12, 0:23 hold, 0:25 hold
(superset with no rest)

pnf calf stretching - 1:15L/R

Notes:
-Wendler's 5/3/1 program Day 4, week 1
-good morning - I think maybe I'm doing these wrong? Hm need to check out some form vids.
-BSS - Wow these hurt my leg something terrible. I really need to lay off my right leg.

PM
MovNat inspired workout: w/ VFF's
Track - 1 lap = 188.2 meters

Run 2 laps
walk 1 lap
bear crawl - 50 m's
sprint 25m's
crab crawl - 50 m's
sprint 25m's
squat walk x 10m's
5 squats
5 broad jumps
3 x (50m sprint + 25m bear crawl + 50m sprint + 25m crab crawl)
2 x (sprint 1/2 lap + 20 punch/kick combo + walk 1/2 lap + 5 sprawls)

foot mobility drill ~25m's
band dislocates - 5, 5, 5, 5

basketball - just shooting around - 15 minutes - a bit weird in my VFF's
swim - 600m's - 15:24 - mixed freestyle and breaststroke

Derek Simonds
05-03-2009, 05:28 AM
That looked like a great day of training. Are you liking your VFF?

Allen Yeh
05-03-2009, 06:10 AM
That looked like a great day of training. Are you liking your VFF?

Definitely, it' pretty weird training with them and shooting around b-ball with them was even stranger.

I just got up and can't decide if today will be a military press day or not. I'd really like to get the session in since my weekends are the most time I have, but from Wendlers book:

"Did I get enough rest after my last session to have an optimal training session today?"

I'm not sure. Maybe I'll go and try my hand at a few sets and if I'm feeling super weak I'll make it a metcon day or something? Hm..

Derek Weaver
05-03-2009, 02:39 PM
VFF's are awesome. I've just gotten to where I can jog a bit with them. Took probably 2 weeks of walking to where I felt like I could jog without getting hurt.

From the last page, you said you got sprayed with OC for a certification... what's OC?

Sounds like you're doing well out there.

Allen Yeh
05-03-2009, 02:52 PM
VFF's are awesome. I've just gotten to where I can jog a bit with them. Took probably 2 weeks of walking to where I felt like I could jog without getting hurt.

From the last page, you said you got sprayed with OC for a certification... what's OC?

Sounds like you're doing well out there.

Pepper spray, also known as OC spray (from "Oleoresin Capsicum").

It is terrible.

Allen Yeh
05-03-2009, 06:59 PM
May 3, 2009
bw = 188

AM
1. Warmup
ECWU #2
jump rope - 100 singles, 10L/R, 100 singles, 5 triples

2. Strength
pullups - slow, chest to bar - 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
military press - 45 x 8, 95 x 1, 95 x 3, 110 x 3, 125 x 7
weighted dips - 25# x 10, 25# x 10, 25# x 10, 25# x 10
band dislocates - 5, 5, 5, 5
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

cable pressdown - 35 x 12, 42.5 x 12, 42.5 x 12
Dick Hartzell band shoulder mobility
(superset with no rest)

Band resistance for neck

3. Energy
5 rounds:
5 box jumps - 36"
5 clapping pushups - hands touching chest
5 double unders
5L/R DB snatches - 55#

Total time = 9:45(1:27, 2:13, 1:53, 2:02, 2:06)

Notes:
-Wendler's 5/3/1 program Day 1, week 2 a good session overall
-Military press - These felt good
-Metcon - felt good, the last set of snatches was less than snappy but overall felt powerful throughout


Late PM
Foam rolling + lacrosse ball soft tissue work - 15 minutes
Dick Hartzell Lower body flexibility routine - 9 minutes

Allen Yeh
05-04-2009, 04:56 PM
May 4, 2009
bw = 188

AM
Platoon PT
Army WU
Running day so I subbed swimming:
900 meters - 23:41

PM
30 minutes SMR

Derek Weaver
05-04-2009, 08:45 PM
How do you feel you're holding up with all the Army Platoon PT along with Wendler's 5/3/1?

Allen Yeh
05-05-2009, 02:12 PM
How do you feel you're holding up with all the Army Platoon PT along with Wendler's 5/3/1?

It's only been a week so I feel like I'm doing alright right now. The weights are pretty conservative (as 5/3/1) recommends so I'm not hurting bad from the sessions. I'm able to eat relatively well too and I have protein, Flameout and ZMA. The PT in the morning isn't too bad and I'm currently on a "no run" profile so that will give my feet a break.

Allen Yeh
05-05-2009, 05:50 PM
May 5, 2009

Early AM
Platoon PT
Ladders 21-19-17-15-13-11-9-7-5-3-1
Pushup variations
situp and ab variations

Notes: Missed the reps after 9 due to calling people who didn't show up for PT this morning. Fun

PM
BW = 190
1. Warmup
ECWU #1

2. Strength
deadlift - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 235 w/Lynx grips x 1, 240 w/Lynx grips x 3, 275 w/Lynx grips x 3, 305w/Lynx grips x 7
(3 minutes full rest)

front squats - holding plate in front - 25 x 12, 25 x 12, 25 x 10
2H DB swings - 80 x 10, 80 x 10, 90 x 10
(superset with full rest - 1 minute)

hanging leg lifts(toes to hands) - 6, 6, 5, 2(grip gave out)
VMO extensions w/ red band - 12L/R, 12L/R, 12L/R
(superset with full rest - 1 minute)

3. Energy
jump rope - 10 minutes - first 6 minutes was all singles then the last 4 was a mix of different stuff, one leg, doubles, triples, crossovers...etc

Notes:
-Wendler's 5/3/1 program Day 2, week 2
-deadlift - 305 for 7 felt pretty good today!
-front squat with plate out front - weird movement but tried to find a quad dominant movement that didn't hurt my right quad.
-db swings - Not a big fan of these, hard to find a comfortable grip

Allen Yeh
05-06-2009, 03:53 PM
May 6, 2009

No PT, MK19 and 249 range today.

Ended up bashing my elbow pretty good getting in the turret today, left arm from the elbow down is somewhat swollen and can't bend my arm past 90 degrees without shooting pains. The medic thinks I just bashed up the ulnar nerve in a good way and said if it's not improved soon to see the doctor. I just can't seem to get through a month or 2 without getting hurt!

Kevin Perry
05-06-2009, 05:57 PM
Man you really can't get away form the pain literally eh?

Allen Yeh
05-07-2009, 04:31 PM
Man you really can't get away form the pain literally eh?

Seriously.

Allen Yeh
05-09-2009, 07:48 PM
May 9, 2009
bw = 189

AM
1. Warmup
jump rope - 2 minutes of singles, 15L/R
DROM WU - 10 all

2. Strength
bench press - 45 x 8, 95 x 5, 135 x 3, 155 x 1, 155 x 3, 175 x 3, 195 x 10
(full rest - 2 to 3 minutes)

pullups - slow, chest to bar - 13, 9, 5, 3, 3 (just threw these in throughout the workout)
neutral grip incline db press - 60 x 5 sub regular grip since NG is hurting my left arm
incline db bench - 50 x 8, 65 x 8, 75 x 7
(full rest - 1 minutes rest)

Kroc DB Rows - w/ Lynx Grips - 20 x 10L/R, 55 x 21R, 55 x 23L
Zottman curl - 25 x 8, 25 x 8, 25 x 8

db snatch - 35#'s - 10L/R, 10L/R, 10L/R, 10L/R
(0:30 rest between sets)

Notes:
-Wendler's 5/3/1 program Day 3, week 2
-bench press - The last set felt great
-pullups - I went from 8 reps to 13 reps in 2 weeks???? wtf?
-NG incline - this was making my left arm go numb so I subbed regular grip
-Kroc DB rows - 55 was good I think I could go up to 60 or so

PM
1. Run
5:00 run
1:00 walk
1:31 run
14:00 walk
Got a side stitch in the first 5 minutes and couldn't walk it off didn't start going away until I was all done.

2. Metcon
CF Football WOD 05.09.09
For time:
150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
subbed 50 meters for the 40 yards

Total time = 12:11 (70 pushups in the first 2 minutes)

1H swings - 24kg KB x 30L/R

Dick Hartzell lower body flexibility routine

Notes:
-Run - sucked blah
-CF Football WOD - Harder than I thought it would be it looked easy on paper.

Derek Simonds
05-09-2009, 08:27 PM
The CFFB WOD would suck after 195 X 10 which is super nice by the way!

I am liking this whole 5/3/1 deal.

Allen Yeh
05-10-2009, 06:39 PM
The CFFB WOD would suck after 195 X 10 which is super nice by the way!

I am liking this whole 5/3/1 deal.

Thanks, I'm liking this so far too, I'm on 1 this week just finished my last sets of 3 today.

Allen Yeh
05-10-2009, 06:49 PM
May 10, 2009

AM
Run 2.45 miles - 18:38
rest 12:00
Intervals: - 2.45 miles
run 3:00
walk 1:00
run 1:30
walk 0:45
run 0:45
walk 2:00
run 0:30
walk 2:00
run 0:30
walk 21:00

PM
1. Warmup
ECWU #2

2. Strength
Burgener warmup - 45 x 1, 45 x 1
snatch - 45 x 3, 95 x 3, 95 x 3

back squat - 45 x 8, 95 x 5, 135 x 3, 155 x 1, 155 x 5, 175 x 3, 195 x 15
(full rest - 2 to 3 minutes)

good morning - 115 x 10, 115 x 10, 115 x 10
(full rest - 1 minute)

1-leg squat box - 18" x 5L/R, 24" x 6L/R(touch and go), 10L/R (full stop), 10L/R (full stop)
cable woodchop - 35 x 12L/R, 35 x 12L/R, 35 x 12L/R
(superset with full rest - 0:30 minutes)

reverse hyper from bench - 0:31 hold, 0:23 hold, 0:26 hold

Notes:
-Wendler's 5/3/1 program Day 4, week 2
-back squat - These felt great
-good mornings - felt better today than last week

Allen Yeh
05-11-2009, 05:36 PM
May 11, 2009

Early AM
Platoon PT
Army WU
Today was not well organized this is what was supposed to happen:
3 mile course with 10 stations along the way, you are supposed to lunge to the first station, complete, then jog to the next, complete, sprint to the next, complete and repeat the lunge/jog/sprint cycle. After only half the stations this was reduced to lunge/walking, jogging. At one point they had us lunging over 800 meters which was ridiculous. My left knee felt like it was being stabbed with a knife, like yesterday after the first 3 miles. Google is telling me because I've altered my gait in an effort not to hurt my left foot, I'm hurting my knee, sweet.

Army cooldown


PM
Found this video online http://www.videojug.com/webvideo/how-to-overcome-foot-pain-plantar-fasciitis-with-knee-pain
Did the routine from it:
single leg raises - 3 minutes L/R
2 x calf stretches - 0:15L straight leg, 0:15L bent knee, 0:15R straight leg, 0:15R bent knee
2 x quad stretch - 0:15 L/R
2 x windshield wipers with toes - 15
heel raises - seated x 15, standing x 15

Foam rolling - focused on quads, and IT band.

Derek Simonds
05-12-2009, 07:20 AM
800 M lunges are probably considered cruel and unusual punishment by the Geneva Convention. Seriously WTF? :D I would have just laid on the ground and cried for mommy.

Allen Yeh
05-12-2009, 02:38 PM
800 M lunges are probably considered cruel and unusual punishment by the Geneva Convention. Seriously WTF? :D I would have just laid on the ground and cried for mommy.

It was not a well thought out plan on the part of one of our peers.

Allen Yeh
05-12-2009, 05:52 PM
May 12, 2009

Early AM
1. Warmup
DROM WU - 10 all

2. Strength
pullups - slow, chest to bar - 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
military press - 45 x 8, 95 x 5, 105 x 5, 115 x 3, 130 x 6
BW dips - 9, 12, 12, 7
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

3. Energy
4 rounds:
8 DB Shoulder press - 20#'s
8 Hindu push ups
8 posterior DB flyes - 10 #'s

Total time = 6:27

Notes:
-Wendler's 5/3/1 program Day 1, week 3
-Military press - These felt good
-dips - no belt, just did bodyweight
-Metcon - The weight was a little light but 40# db presses were too heavy. oh well

Derek Simonds
05-13-2009, 07:22 AM
That is a great little finisher for the shoulders isn't it. I really liked that one a lot.

Allen Yeh
05-13-2009, 03:19 PM
That is a great little finisher for the shoulders isn't it. I really liked that one a lot.

The weight selection at the gym I was at that day kind of sucked I needed like either a 30 or 35 for the presses and a 15 for the rear flyes. Something to keep in mind for another time.

Allen Yeh
05-14-2009, 03:54 AM
May 13, 2009
*if 17.5 hours*

For PT it was GAFEB trials and since I wasn't competing I did a whole lot of sitting around for almost 3.5 hours. I did try my hand at the high jump a few times 52" my technique sucked, I made it over twice completely but I was jumping off 2 feet which is a no go. Also once I landed on the bar in a weird way that trapped the bar underneath my left arm, another time I landed on the bardirectly across my spine and another time after I got over the bar smacked me right in the top of my head.

So I have a pretty nice knot to show for my efforts a well as more pain in my left arm. Am I accident prone or what?

Allen Yeh
05-14-2009, 04:44 PM
May 14, 2009
*if 16 hours*

Nothing other than recovery stuff, wanted to DL but didn't want to be too sore for the 12 mile ruck tomorrow. Fun stuff.

Allen Yeh
05-15-2009, 06:31 PM
May 15, 2009

Ruck march 12.5 miles - 3:26 ~16:20/mile

Notes: The first 8 miles was easy, the last 4.5 miles was rough, 2 very hilly trails. Ouch.

Derek Simonds
05-16-2009, 04:11 AM
Good call on the no DL'ing.

Allen Yeh
05-16-2009, 05:50 AM
Good call on the no DL'ing.

Man I slept 1.5 hours in the afternoon, and slept almost 11 hours last night. My legs/feet are still killing me. I was hoping when I woke up they'd feel somewhat normal.

Allen Yeh
05-16-2009, 08:03 PM
May 16, 2009
bw - 193

1. Warmup
ECWU #1
jump rope - 1 minute of singles

2. Strength
deadlift - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 235 w/Lynx grips x 1, 255 w/Lynx grips x 5, 290 w/Lynx grips x 3, 325w/Lynx grips x 5
(3 minutes full rest)

2H DB swings - kind of straining the back of y knees skipping this
goblet squats - 35 x 10, 50 x 10, 65 x 10, 80 x 10, 80 x 10
Pallof Press - isometric hold - 35 x 0:25L/R, 30 x 0:25L/R, 30 x 0:25L/R, 30 x 0:25L/R
(full rest - 1 minute)

Vacuum hold - 0:30, 0:30, 0:30

3. Energy
jump rope - 7 x 0:30on/1:00 off - mixture of singles,doubles and triples.

Notes:
-Wendler's 5/3/1 program Day 2, week 3
-BW - I need to lay off the eating I've been gaining weight too fast lately. 4 pounds in the last month? Almost 7 total pounds?
-deadlift - 325 for 5 is decent although I think I could have gotten more if my legs didn't feel so busted up.
-goblet squats - 80 for 10 wasn't ball busting but it wasn't easy
-db swings - these bothered the backs of my knees way too much.

Derek Weaver
05-17-2009, 03:34 PM
Nice deadlifting. What do you think it was with the swings?

Allen Yeh
05-17-2009, 03:37 PM
Nice deadlifting. What do you think it was with the swings?

The 12.5 mile from the day before, the backs of my knees were hurting all night and it wasn't much better the next day. I'm just glad I was able to deadlift at all.

Allen Yeh
05-17-2009, 03:56 PM
May 17, 2009
*IF - 16 hours*
bw = 190

Early AM
Intu-flow joint mobility - 10 minutes

Noon
1. Warmup
ECWU#2
jump rope - 50 singles, 30L/R, 10 crossovers, 10 double unders

2. Strength
bench press - 45 x 8, 95 x 5, 135 x 3, 165 x 1, 165 x 5, 185 x 3, 210 x 9
(full rest - 3 minutes)

pullups - slow, chest to bar - 11, 8, 9, 5 (just threw these in throughout the workout)

incline db bench - 75 x 8, 75 x 8, 75 x 6, 75 x 5
Kroc DB Rows - w/ Lynx Grips - 30 x 10L/R, 60 x 22R, 55 x 23L
Zottman curl - 30 x 6, 30 x 6, 30 x 3
(full rest - 1 minutes rest)

3. Energy
Dan John Complex C - hang snatch + ohs + back squat + good morning + row + deadlift - 45 x 8, 55 x 7, 65 x 6, 75 x 5
Total time 9:30

Notes:
-Wendler's 5/3/1 program Day 3, week 3
-bench press - 210 felt good, I think I could ahve gotten 10 maybe even 11, should have asked for a spot.
-pullups - Last week felt a lot better than this week, weird
-incline DB - Happy with 75 for 4 sets
-Kroc DB rows - I could even go up to 65, these are feeling pretty good
-DJ Complex C - 85 just felt bad, stopped it after that

Evening
45 minutes VFF walk in the park

4 x 300m Shuttle every 2:30

Notes:
-got the shuttle idea from Militaryathlete.com 2009-05-14 workout, now I realize I wasn't doing them right.

Allen Yeh
05-20-2009, 04:11 AM
May 18, 2009
*IF - 19 hours*

STX

May 19, 2009

STX

Allen Yeh
05-20-2009, 06:52 PM
May 20, 2009
*IF 15 hours*

AM
Platoon PT
Army WU
Run ~2 miles - 14 minutes?
Army cooldown

PM
1. Warmup
ECWU #1

2. Strength
shoulder circles - 10F/B
leg swings - 10 F/B, 10L/R
Burgener warmup - 45 x 1
power snatch + OHS + Sotts Press - 45 x 5

back squat - 45 x 8, 95 x 5, 145 x 3, 165 x 1, 165 x 5, 185 x 3, 210 x 11
(full rest - 2 to 3 minutes)

good morning - 115 x 10, 125 x 10, 125 x 9, 45 x 17 (weird pain in my lower back on the right side of spine)
(full rest - 1 minute)

1-leg squat box - 24" x 10L/R(touch and go)
KTE - 3 (aggravating my lower back)

3. Energy
Tried a couple of different things bit the complex hurt my elbow and so did something else I tried so I just gave up.

Notes:
-Wendler's 5/3/1 program Day 4, week 3
-Overall I'd rate this session as a 4/10 blah I just felt like crap and the sets just felt slow and not great. I feel somewhat broken from my different "injuries" lately.
-back squat - These did not feel as good today, just didn't feel it in me.
-good mornings - I increased the weight but on the 3rd set I felt this weird poking in my lower back and I unloaded the weight and just did the bar and still felt it. Bah!

Allen Yeh
05-21-2009, 06:21 PM
May 21, 2009
*IF 15 hours*
Early AM

Last minute PT cancelllation
Joint mobility 5 reps all movements

PM
1. Warmup
none

2. Strength
pullups - slow, chest to bar - 4, 4, 4, 4, 4, 4, 4
military press - 45 x 8, 55 x 5, 75 x 5, 85 x 5
BW dips - 20, 15
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

3. Energy
3 rounds:
8 DB Shoulder press - 35#'s
8 Hindu push ups
8 posterior DB flyes - 15 #'s

Total time = not sure

Notes:
-Wendler's 5/3/1 program Day 1, week 4 deload week
-As I was entering the gym I bumped into a fellow Plt member, and was told that there was a mandatory social at the bowling alley at 1800, which was only 30 minutes from then, so this was a super fast session, no warmup and only 3 rounds instead of 4 rounds.
-Military press - just deload sets, I was tempted to go heavier but didn't
-dips - annoyed my left elbow a little bit
-Metcon - 35#'s was a good weight and so was 15#'s

Allen Yeh
05-22-2009, 02:29 PM
May 22, 2009
bw - 190
*IF 16.5 hours*

Early AM
Platoon PT
Platoon run - Very slow 45 minutes, I'd be surprised if we broke 4 miles.
after PT
pushups - 25, 25, 25

Afternoon
1. Warmup
ECWU #2

2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 5, 175 x 5, 205 x 5
bench press - 45 x 8, 95 x 5, 115 x 5, 135 x 5
(superset with full rest - 0:30)

2H DB swings - 60 x 20, 60 x 20, 60 x 15
vertical jump from bent over position - 5, 5, 5
(superset no rest)

goblet squats - 60 x 15, 60 x 15, 60 x 10

unilateral incline DB press - 50 x 12L/R, 50 x 12L/R, 50 x 12L/12R/6L/6R/3L/3R
Kroc DB rows - 35 x 10L/R, 65 x 20L, 65 x 20R

3. Energy
2 rounds of 1 minute of each exercise:
jump rope
pushups - 30, 23
box jumps - 24" - 15, 14
jumping pullups - 20, 25
punch/kick/elbow/knee combos
rest

Notes:
-Wendler's 5/3/1 program Day 2 and 3, week 4 deload week
-deadlift - The gym I go to here on base has decided to get rid of all the round plates, WTF I really hate DL'ing those hex plates, It'd change my start position on every rep, really really irritating.
-unilateral incline DB press - that last set was a ball buster
-metcon - FGB inspired type metcon, this is the first time in a while where I've left the gym with a "metcon headache" my arms felt like lead weights on the combos.

Evening
Found this video online http://www.videojug.com/webvideo/how...with-knee-pain
Did the routine from it:
single leg raises - 3 minutes L/R
2 x calf stretches - 0:15L straight leg, 0:15L bent knee, 0:15R straight leg, 0:15R bent knee
2 x quad stretch - 0:15 L/R
2 x windshield wipers with toes - 15
heel raises - seated x 15, standing x 15

Derek Simonds
05-25-2009, 07:25 PM
Just like I told Tracy today, thank you for your service to our country! And you are right hex plates are f'ing ridunckulous for DL'ing. Almost not worth it.

Allen Yeh
05-27-2009, 04:46 AM
May 27, 2009

APFT
2 minutes pushups - 69
2 minutes situps - 68
2 mile run - 14:11

I did 3 more pushups, 1 less situp and improved my run by 48 seconds. Not terrible.

Derek Simonds
05-27-2009, 05:55 AM
Your run times are looking excellent.

Chris H Laing
05-27-2009, 08:30 AM
I agree with Derek. I dont think I could run one mile at the same pace you ran two...

Allen Yeh
05-27-2009, 04:03 PM
Thanks guys. At least the plantar fassciitis made it all worth it in the end! heh.


No more entries from me for a bit off the to field for the next week or so. Have fun in your civilization and AC!

Allen Yeh
06-03-2009, 06:20 PM
I'm back, now I hope to get back to lifting tomorrow.

Allen Yeh
06-04-2009, 08:10 PM
June 5, 2009
*IF 14 hours*

1. Warmup
ECWU #1
jump rope - 1 minute of singles

2. Strength
military press - 45 x 8, 65 x 5, 95 x 5, 105 x 5, 120 x 8
pullups - slow, chest to bar - bw x 13, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 2
dips - 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 2
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

DB farmers walk shrug - 75 x 25m's, 90 x 25m's, 90 x 12m's, 90 x 12m's
modified renegade row - 50 x 10L/R, 50 x 10L/R, 50 x 10L/R

3. Energy
3 rounds:
8 DB Shoulder press - 30#'s
8 Hindu push ups
8 posterior DB flyes - 15 #'s

Total time = not sure

jump rope - 0:30 on/0:30 off x 5

Notes:
-Wendler's 5/3/1 program Day 1, week 1
-Military press - really trying to keep my scap back when pressing
-pullups - pretty happy with 13 deadhang, so I started doing weighted versions
-db farmers walk/shrug - interesting exercise
-modified renegade row - wow torched my sides up!
-Metcon - 30#'s was a good weight and so was 15#'s

Allen Yeh
06-06-2009, 04:17 PM
June 5, 2009
bw - 189

PM
1. Warmup
ECWU #2
jump rope - 1 minute of singles

2. Strength
Burgener WU - 45 x 1
power cleans - 45 x 5, 95 x 3, 135 x 3, 185 x 2
deadlift w/Lynx grips - 185 x 1, 225 x 1, 245 x 5, 280 x 5, 300 x 10
(3 minutes full rest)

isometric bulgarian split squat - 25# plate x 0:15L/R, 25#DB's FS hold x 0:20L/R, 25#DB's FS hold x 0:10L/R
overhead reverse lunge - 25#plate x 6L/R, 45# plate x 6L/R, 45# barbell x 6L/R, 65 x 6L/R
unilateral hanging leg raise - 5L/R, 5L/R, 5L/R, 5L/R

Notes:
-Wendler's 5/3/1 program Day 2, week 1
-deadlift - 300 for 10 felt pretty freaking good today!

Allen Yeh
06-07-2009, 10:33 AM
June 6, 2009
bw = 189.4

1. Warmup
ECWU#1
jump rope - 1 minute of singles

2. Strength
bench press - 45 x 8, 95 x 5, 135 x 3, 165 x 1, 165 x 5, 185 x 3, 210 x 9
(full rest - 3 minutes)

chin-ups - chest to bar - 6, 6, 6, 6, 6, 6 (just threw these in throughout the workout)

incline bench - 155 x 5
flat DB bench - 90 x 6, 90 x 5, 90 x 5
close-grip seated cable row - 160 x 8, 160 x 9, 160 x 9
(superset with full rest - 0:30)

overhead shrug - 45 x 12, 95 x 12, 95 x 12
Pendlay row - 45 x 8, 95 x 5, 145 x 5
(superset with full rest - 0:30)

reverse incline db curl - 25 x 10, 35 x 6, 35 x 9
(full rest - 1 minute rest)

3. Energy
3 x 300m shuttle run w/2:00 rest - 1:20, 1:10, 1:25

rest 5 minutes

burpees 0:30 on/0:30 off x 3 - 9, 9, 8

Notes:
-Wendler's 5/3/1 program Day 3, week 1
-bench press - 190 for 8 today felt rough, not sure what was up today

Allen Yeh
06-07-2009, 05:18 PM
June 7, 2009
*IF 14.5 hours*

Intuflow joint mobility ~10 minutes

Allen Yeh
06-08-2009, 04:05 PM
June 8, 2009
bw = 189.4

Early AM
Platoon PT
Flickerball ~50 minutes, my team was destroyed a lot to a little.


PM
1. Warmup
jump rope - 1 minute of singles
CA standard WU ~8 minutes

2. Strength
Burgener warmup - 45 x 1
power snatch + OHS + Sotts Press - 45 x 3
muscle snatch + tall snatch + drop snatch - 45 x 1, 65 x 2, 95 x 1, 95 x 1

back squat - 95 x 5, 135 x 3, 150 x 5, 170 x 5, 195 x 17
(full rest - 2 to 3 minutes)
isometric front squat - 195 x 0:20, 195 x 0:20, 195 x 0:15
(full rest - 1 minute)
one-legged romanian deadlift - 2 DB's - 20#'s x 10L/R, 25#'s x 10L/R
(full rest - 0:30)
barbell suitcase deadlift - 95 x 6L/R, 95 x 6L/R
(full rest - 0:30)
partial TGU - 40 x 5L/R, 45 x 5L/R, 45 x 5L/R
(full rest - 0:30)

Notes:
-Wendler's 5/3/1 program Day 4, week 1
-back squat - 18 with 195! Nice!
-isometric front squat - this was harder than I thought it would be
-suitcase DL - I tried 135 and that wasn't budging, 95 was a little too easy for 6

Allen Yeh
06-11-2009, 08:25 AM
June 9, 2009
*IF 14 hours*
bw - 191

1. Warmup
ECWU #1
jump rope - 1 minute of singles

2. Strength
military press - 45 x 8, 95 x 3, 100 x 3, 115 x 3, 125 x 7
pullups - slow, chest to bar - bw x 5, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3
dips - 25 x 5, 25 x 10, 25 x 8, 25 x 5
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

DB shrug - 95 x 6, 95 x 6, 95 x 6
modified renegade row - 50 x 10L/R, 50 x 10L/R

Notes:
-Wendler's 5/3/1 program Day 1, week 2 - This day sucked, I should have taken more rest days but the first week stuff went so well that I wanted to keep it rolling.
-Military press - 7 felt good but I was getting a weird feeling in the rear of my right shoulder near the last reps, not pain but weird.
-pullups - 9 sets of 3 reps with 25#'s not bad
-dips - felt ot great today
-shrugs - didn't feel up to doing the farmers walk version
-modified renegade row - 2 sets only

Allen Yeh
06-11-2009, 08:32 AM
June 10, 2009

1H swings - 24kg x 10L/R
pushups - 15
squats - 30
internal hip rotation drill - 6L/R, 6L/R
kb snatch ladder - 1 to 3, 1 to 3

Carlos Santana Pushup routine: (1 minute rest between sets)
wide pushups - 15, 15, 15
diamond pushups - 10, 10, 7
alternating shuffle pushups - 5, 6, 5

kb clean and jerk - 24kg - 6L/R, 3L/R, 2L/R
1H swing - 24kg - 30L/R
2H swing - 24kg - 30

Notes:
-Nice and easy day
-Carlos Santana pushup routine - I threw this in here since I'd like to get my pushup numbers up a bit - week 1 day 1
-KB c+j - I need to get back to these, my KB jerks with my left arm SUCKED, 24kg was a bit too heavy

Allen Yeh
06-12-2009, 05:40 AM
June 11, 2009
AM
jump rope - 2 minutes
VFF 100m strides - 0:26, 0:23, 0:22, 0:20, 0:19
(rest 1.5 minutes)

reverse lunge w/posthumeral reach - 10L/R, 10L/R
jump squats - 12, 12
push ups - 12, 12
band goodmorning - 15, 15
(circuit done with little rest between sets)

VFF 100m strides on the top of the minute - 0:19, 0:19, 0:17, 0:16, 0:17
VFF 400m intervals - 1:39, 1:32, 1:45, 1:44
(rest 1:30)
walk 400m's - 4:45

Notes:
-Pretty weird doing all these sprints in just VFF's
-400m - I'm pretty happy with these! I was aiming for 1:45 on each and got this pretty easily


PM
1. Warmup
CA Standard WU - 7 minutes

2. Strength
deadlift w/Lynx grips - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 235 x 1, 245 x 3, 280 x 3, 315 x 9
(3 minutes full rest)

Notes:
-Wendler's 5/3/1 program Day 2, week 2
-deadlift - I can't believe I got 9 reps with 315!! Hell YEAH!

Kevin Perry
06-12-2009, 10:32 AM
good job on the DL

Derek Simonds
06-12-2009, 11:01 AM
Yeah buddy you crushed that DL!

Allen Yeh
06-12-2009, 12:58 PM
Thanks! Now I'm going to get a little nap in before our end of course Banquet. If I don't look too silly in my blues I'll put up a picture.

Derek Simonds
06-12-2009, 01:17 PM
Dude that is awesome you have to post pictures! I think I posted on FB this morning but I have to believe this means you are going home soon.

Allen Yeh
06-14-2009, 05:11 PM
June 14, 2009
bw = 191.6

Early AM
30 minute walk

PM
1. Warmup
CA standard WU

2. Strength
Burgener warmup - 45 x 1
3 position snatch (low to high) - 45 x 1, 45 x 1, 45 x 1, 95 x 1

back squat - 45 x 8, 95 x 5, 145 x 3, 160 x 3, 185 x 3, 205 x 11
(full rest - 2 to 3 minutes)
isometric front squat - 205 x 0:20
(full rest - 1 minute)

pullups - 3, 5 x 3, 10 x 3, 15 x 3, 20 x 3, 25 x 3, 30 x 3, 35 x 3, 40 x 3, 45 x 1, 7
(superset between various exercises - 1 minute rest)
romanian deadlift - 95 x 15, 115 x 10, 115 x 10, 115 x 10
close grip bench - 95 x 10, 145 x 10, 195 x 6, 195 x 4

Carlos Santana Pushup routine: (1 minute rest between sets)
wide pushups - 15, 11, 12
diamond pushups - 7, 6, 6
alternating shuffle pushups - 4, 4, 4

Notes:
-Wendler's 5/3/1 program Day 4, week 2
-back squat - Not feeling it today I was surprised I got 11
-I know I won't be in the gym for at least 4 days so I threw a bunch of other stuff in here today as well.

Allen Yeh
06-24-2009, 05:31 AM
I haven't done much of anything since I got home last Tuesday the 16th, I have been eating pretty well overall and it shows just looking in the mirror from the IF and the eating well I can tell my bloat is down and I'm probably sitting the 9-10%bodyfat area which makes me really happy. I've been IFing around 16+ hours and having a small eating window the last few days now that my schedule is able to accommodate it better.

Hopefully today I'll be able to hit some iron!

The only workout I've done since being home was this one at the pool on Fathers Day:

June 21, 2009

3 rounds:
swim 200m
10 burpees
Total time - 17:53 (4:37, 1:05, 5:03, 0:53, 5:31, 0:47)

Notes:
Not bad! That 3rd round of swimming didn't feel good at all, breast stroking was all I could do to stay afloat! My breathing felt pretty labored after the 2nd set of burpees and trying freestyle just didn't work out that well.

Allen Yeh
06-25-2009, 04:03 AM
June 25, 2009
*IF 14 hours*
bw - 182????

1. Warmup
ECWU #1

2. Strength
military press - 45 x 8, 65 x 5, 95 x 3, 105 x 5, 120 x 3, 135 x 3
pullups - slow, chest to bar - 30 x 4, 30 x 4, 30 x 4, 30 x 4, 30 x 3, 30 x 2
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

ring dips - 5, 5, 5
modified renegade row - 45 x 10L/R, 45 x 10L/R, 45 x 10L/R
(superset with full rest - 0:30)

db floor press w/ legs elevated - 45 x 10, 55 x 10
face pull - 60 x 12, 70 x 12
(superset with full rest - 0:30)

3. Energy
Long cycle C+J - 35 # KB - 1 minute intervals - 11 reps per interval x 4

Notes:
-Wendler's 5/3/1 program Day 1, week 3 - Not great
I've been off for almost 2 weeks and wasn't sure if I should have started my last cycle over or to keep chugging along.
-Military press - neh
-pullups - Happy with the sets of 4 with 30#'s
-ring dips - haven't done these in months so I kept the reps low
-LCCJ - These felt pretty good today at 1 minute intervals, next time 2 minutes then switching.

Kevin Perry
06-25-2009, 07:25 AM
182? Thats a pretty big drop from 191

Allen Yeh
06-26-2009, 05:21 AM
182? Thats a pretty big drop from 191

It HAS to be the scales, I'm not one of those guys that starts losing weight from not touching a weight. I have been eating a LOT better since I've been home and IF'ing everyday but that is just ridiculousness!

Derek Simonds
06-26-2009, 06:00 AM
Yeah, uh huh it has to be the scales...

Seriously 9 lb's is roughly a gallon and a quarter. So a little dehydration and a big ole dupmpage and you are there.

Allen Yeh
06-27-2009, 08:42 AM
June 26, 2009

Walking around NYC with Laurie and the kids, carried Connor a little more than 3/4 of the time it felt like, a little too much hustle and bustle for Connor to be walking along busy Friday NY crowds.

Probably somewhere between 3.5 - 4 miles total. Highlight of the day was probably seeing Gavin Rossdale of Bush fame at the Victorian Gardens amusement park in Central Park with one of his kids. Laurie walked up to him and got confirmation that it was indeed him. When we get back home I'll have to remember to post my little paparazzi shot of him from afar when me and Laurie were debating if it was him or not!

June 27, 2009

10 pushups
20 squats
5 plank burpees

hill sprints outside my parents house - ~25-29 seconds per up and then 1:30 rest x 8

Carlos Santana Pushup routine: (1 minute rest between sets)
wide pushups - 15, 15, 12
diamond pushups - 10, 6, 10
alternating shuffle pushups - 3, 6, 6

Allen Yeh
07-01-2009, 03:15 AM
June 30, 2009
*IF 20 hours*

1. Warmup
row 500m - 2:11
CA Standard WU - 7 minutes

2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 265 x 5, 300 x 3, 335 x 2
(3 minutes full rest)

Notes:
-Wendler's 5/3/1 program Day 2, week 3
-deadlift - wow this felt like crapola, over 2+weeks since the last time I DL'ed....boo

Derek Simonds
07-01-2009, 06:30 AM
Well you got 2 instead of 1 on the last set so however it felt it is still a victory in my book!

Kevin Perry
07-01-2009, 07:50 AM
Indeed

Allen Yeh
07-03-2009, 05:18 AM
July 1, 2009
*IF 20 hours*

July 2, 2009
*IF 16 hours*

A decent amount of walking around Busch Gardens Williamsburg with my family which they call Busch Gardens Europe.

Derek Simonds
07-03-2009, 06:24 AM
Kind of weird that Busch Gardens Europe is in Williamsburg. I used to love going to Busch Gardens for the free beer samples. Do they still do that?

Allen Yeh
07-04-2009, 11:47 PM
Kind of weird that Busch Gardens Europe is in Williamsburg. I used to love going to Busch Gardens for the free beer samples. Do they still do that?

I may have missed it, I know they do that at Sea World and looked for it at Busch Gardens but no luck.

Oddly enough I've had 2 different conversations with random people lately when I would say I'm coming from Busch Gardens they would respond "Busch Gardens New Jersey?"

Weird.

Allen Yeh
07-04-2009, 11:49 PM
July 4, 2009

All told I probably walked over 4 miles today with the beach and then having to park so far away from the fireworks here in Charleston. 2 miles of it I was carrying a semi-sick 4 year old.

Allen Yeh
07-08-2009, 03:56 AM
July 7, 2009
*fasted workout*
*IF 18 hours*
bw = 181

1. Warmup
ECWU#1

2. Strength
bench press - 45 x 8, 95 x 5, 145 x 3, 170 x 1, 170 x 5, 195 x 3, 215 x 2
(full rest - 3 minutes)

chin-ups - chest to bar - 8, 6, 5, 4, 2, 3, 3

Pendlay row - 45 x 8, 95 x 5, 145 x 5, 195 x 3, 195 x 3

full contact twist with band - 10L/R, 10L/R, 10L/R
band pulldowns - 10L/R, 10L/R, 10L/R
(superset with no rest)

3. Energy
long cycle clean and jerk - 35# KB - 3 minutes per hand with 1 minute rest in between - 29L and 30R total reps

Notes:
-Wendler's 5/3/1 program Day 3, week 3
-bench press - Ugh at least I got 2 reps
-LCC+J- Left arm needs work, my rack was getting sloppy the last minute or so, and my jerks were less than stellar


PM
30 minute walk with the entire family

Allen Yeh
07-08-2009, 03:58 AM
Weight has been crazy...so it looks like it wasn't just a fluke that one day, between leaving Leonard Wood and getting home...I've lost almost 10 pounds. What has changed is I'm no longer eating that Army food and I'm IFing usually at least 5 days out of a week. The weird thing is I've been barely working out at all since I've been home maybe 1-3 times a week max, while at Leonard Wood I was doing PT and lifting. Weird.

Derek Simonds
07-08-2009, 04:01 PM
I guess you are proving out the old adage that weight loss is 90 percent diet.

Allen Yeh
07-09-2009, 10:57 AM
I guess you are proving out the old adage that weight loss is 90 percent diet.

Seriously. And I also realized why I feel so freaking weak...I'm kind of slow that way. Today I measured in at 179....which I don't think I have hit in...before my college days? I've dropped almost 12 pounds in less than a month. ADUH.

Allen Yeh
07-09-2009, 10:58 AM
July 8, 2009
*IF 18 hours*

So tired, had some nasty food for lunch but dinner was pretty healthy.

Allen Yeh
07-09-2009, 11:05 AM
July 9, 2009
bw = 179
*IF = 14 hours*

1. Warmup
500m row@5 - 1:57
CA standard WU ~8 minutes

2. Strength
Burgener warmup - 45 x 1
power snatch - 45 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3

back squat - 95 x 5, 145 x 3, 170 x 1, 170 x 5, 190 x 3, 215 x 9
(full rest - 2 to 3 minutes)

front squat w/bands attached to KB's - bar = 95#'s, KB's = 35#'s each, 2 blue bands x 3, 5, 3, 5, walk ~25m's
(full rest - 1 minute)

overhead reverse lunge - 45 x 6L/R, 45 x 6L/R, 45 x 6L/R
GHR - 6, 10, 10
(superset with no rest)

Notes:
-Wendler's 5/3/1 program Day 4, week 3
-back squat - Terrible but what do you expect? I'm excited to start another cycle after next week though.
-KB banded front squat - Wow I remember seeing these on Diesel Crew a while back and these things kicked my ass, the walk was rough!

Allen Yeh
07-14-2009, 05:32 AM
July 12, 2009
KB 101 DVD by Tom Corrigan: 24kg KB
Went through DVD going through the exercises and the cues Tom had just to review them and did 5 reps each exercise/side - DL, suitcase DL, sumo DL, 2 H swing, 1H swing, DARC swing, clean, horn clean, bell clean

5 rep circuit - DL + 2H swing + (clean + FS + press) + DL

KB warmup: Used my wifes 12kg for this x 5 reps each side/movement
goblet squat, slingshot, halo, figure 8, OHS, good morning, hammer curl + press + french press, kb knee circles, jump shrug, cossack

Overall impressions: A good DVD for beginners, with some good programming guidelines and good exercise descriptions. I think the package could have been polished a little better like in the exercise demos. The DVD does mention CF which is good but I think a possible illustration of how to use KB's in conjuction with CF would have better served to illustrate his point. A good demo workout for firefighters, possibly a bit more on sample workouts would have been good especially since the DVD is geared towards beginners. A good FAQ section at the end and a good snatch portion which I'll admit I skimmed because I'm avoiding the KB snatch right now.

Overall I'd give it a 8/10 in comparison to other fitness DVD's I've seen.


After a 10 minute break I took a look at the DVD Ultimate Body Scuplt and Condition with a KB by Lauren Brooks. My wife got this DVD recently and wanted me to do it too.

I got through the joint mobility section and the 12 minute full body fat blast workout, with a 24kg KB. I liked the joint mobility section, mostly things I knew but 2 exercises I hadn't tried before that I liked. The full body fat blast was similiar to Art of Strength DVD's where you workout for time and then have a rest and then do another set of exercises.

Allen Yeh
07-16-2009, 06:27 PM
July 16, 2009
*IF 15 hours*

Joint mobility warmup from Lauren Brooks DVD
KB warmup from Tom Corrigan DVD

band pushup - blue JS band - 12, 10, 8
modified renegade row - 24kg kb - 7L/R, 10L/R, 10L/R
(superset with no rest)

kb band curl - 12kg kb w/ blue JS band - 7, 8, 6
suitcase DL - 24kg kb - 10L/R, 10L/R, 10L/R
french press - 24kg kb - 7, 6, 5
(triset with no rest)

goblet squat - 24kg x 10
kb strict press - 24 kb x 3L/R
(superset no rest)


Rest of the Day at Six Flags America for Connor's 4th Birthday! I can't believe that 4 years ago this day I was standing around a hospital!

Derek Simonds
07-17-2009, 06:06 AM
Time goes by fast, doesn't it. The little guy is 4 years old. Wow! I hope you guys have a great weekend.

Allen Yeh
07-18-2009, 08:03 PM
July 17, 2009
*IF 15 hours*

Not much else, errands all day long then took a 30 minute walk with Connor to the grocery store later that evening.

July 18, 2009
*IF 14 hours*

Morning
foam roller - 8 minutes entire body ~5-10 strokes per
Joint mobility warmup from Lauren Brooks DVD
Tried to do the "scuplt and condition part and managed to do 15 minutes before getting bored. oops

KB floor press - 24kg KB - 12, 8, 10, 10

band pushup - blue JS - 4, 4, 4
band flyes - blue JS - 10, 12, 12
(superset with no rest - 1 minute at the end)

band GM's - blue JS - 10, 10
death stretch - 0:20L/R

Evening
Foam roller - worked on quads, hip flexors, adductors, IT band and upper back
Used "the stick" on my calves, shins, arms and traps.

Allen Yeh
07-20-2009, 05:45 AM
July 19, 2009
*IF 14 hours*

First thing upon waking up Super Joints - 10 repetitions each movemont

Drove to BWI to drop off my sister and pick up Laurie, then drove down to SC to look at some houses.

Soft tissue work at the hotel.

Brandon Oto
07-21-2009, 02:28 AM
Found this video online http://www.videojug.com/webvideo/how...with-knee-pain

Hey Allen... this link broke. You still have this bookmark?

Allen Yeh
07-21-2009, 08:24 PM
Hey Allen... this link broke. You still have this bookmark?

videojug.com/webvideo/how-to-overcome-foot-pain-plantar-fasciitis-with-knee-pain

I pasted it as a non hyperlink, it should work if you cut and paste it

Allen Yeh
07-21-2009, 08:26 PM
July 20, 2009

First thing upon waking up Super Joints - 10 repetitions each movement

Evening
Knocked this out while the kids were in the hotel pool
Tabata pushups - 6 rounds
rest 1 minute
tabata squats - 6 rounds - 19 score

Allen Yeh
07-24-2009, 03:14 AM
July 23, 2009
*IF 14 hours*

Stretched at the p[layground while Connor ran around.

Allen Yeh
07-27-2009, 04:19 AM
July 24, 2009
*IF 16 hours*
bw = 179

1. Warmup
ECWU #1
LYTP - 5#'s 8 reps all
jump rope - 0:30 singles, 0:15L/R
plate halos - 10#'s 5CL/CCL

2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 235 x 1, 235 x 5, 270 x 5, 305 x 10
(2-3 minutes full rest)

military press (all reps cleaned from ground)- 45 x 8, 95 x 5, 110 x 5, 125 x 6, 95 x 6
pullups - chest to bar, set ends if not - 7, 6, 5, 4, 3
(superset with full rest - 1.5 minutes)

Notes:
-Wendler's 5/3/1 program Day 1+2, week 1
-It's been a while! I put day 1 and 2 together because of my major slacking, my weight is down almost 12 pounds from the beginning of June
-deadlift - I was surprised I got 10 and this weekend I wasn't plagued with an insane amount of soreness either
-military press - eh, 6 reps is not all that impressive but this was more what I expected on my first day back after almost 2 weeks of heavy lifting

Allen Yeh
07-27-2009, 04:23 AM
July 25, 2009
*IF 14 hours*

July 26, 2009
Kings Dominion!

Allen Yeh
07-29-2009, 04:13 AM
July 27, 2009
*IF 16 hours*
bw = 178

1. Warmup
500m row - 1:49
ECWU#2
plate halo - 10 x 5CL/CCL

2. Strength
bench press - 45 x 8, 95 x 5, 145 x 3, 150 x 1, 150 x 5, 170 x 5, 195 x 8
(full rest - 3 minutes)

Kroc DB rows - 30 x 10L/R, 55 x 28R, 55 x 28L, 55 x 10L/R
(full rest - 1 minute)

ring dips - 7, 3, 3, 3
chin-ups - chest to bar - 2, 2, 2, 2, 2

Notes:
-Wendler's 5/3/1 program Day 3, week 1
-bench press - Not terrible, not great either

Derek Simonds
07-29-2009, 07:31 AM
I thought it looked pretty darn good. Especially considering that I did 185 X 6 for my top set earlier in the week. The rest of the training looks really good. Everything going well with the new house?

Allen Yeh
07-29-2009, 02:33 PM
July 28, 2009
no fast, nothing else

July 29, 2009
*16 hour fast*

nothing else

Allen Yeh
08-04-2009, 12:17 PM
August 4, 2009
bw = 178

1. Warmup
500m row@5 - 1:56
CA standard WU ~8 minutes
wall slide - 12, 6

2. Strength
Burgener warmup - 45 x 1
power snatch + OHS - 95 x 3, 95 x 3, 95 x 3
snatch balance - 95 x 1, 95 x 3

back squat - 95 x 5, 145 x 3, 155 x 5, 180 x 5, 205 x 11, 145(slow) x 5, 145(slow) x 5
(full rest - 2 to 3 minutes)

front squat - 95 x 3

DB 1-leg RDL - 15 x 10L/R, 15 x 10L/R, 15 x 10L/R
ab wheel - on knees - 12, 12, 12
(superset with no rest)

3. Energy
row@5
warmup-1:00
6 x 0:30 on /1:00 slow
total - 2355m -2:07/500m

TFL/IT band foam roll

Notes:
-Wendler's 5/3/1 program Day 4, week 1
-back squat - Not bad for not squatting in a while
-row - this sucked, my conditioning I think has left me much faster than my strength
-TFL - these have been really sore and right lately, probably from all the driving.

Derek Simonds
08-05-2009, 06:49 AM
205 X 11 boy howdy!

Allen Yeh
08-05-2009, 07:58 AM
205 X 11 boy howdy!

I dread squat day.

Allen Yeh
08-06-2009, 03:31 AM
August 5, 2009

A busy day with the family but did a bunch of stretching and SMR with the stick. I really need to work on my hips and my back squatting form, today my lower back is pretty sore, and I know once it got a bit heavy I wasn't keeping my back flat enough when i was in the bottom position. I am thinking about going a bit slower on my warmup sets and really force good posture at the bottom of my squat, I'm going to re-watch Greg's squat instruction video.

http://www.cathletics.com/wod/index.php?show=wod&dailyID=871

Allen Yeh
08-07-2009, 07:08 AM
August 6, 2009
*IF 14.5 hours*
bw = 179

1. Warmup
ECWU #1
plate halos - 10#'s x 10CL/CCL
jump rope - 100 singles, 50L/R, 15 alternating

2. Strength
military press (all reps cleaned from ground)- 45 x 8, 95 x 3, 105 x 5, 115 x 3, 130 x 6, 65 x 10
pullups - chest to bar, set ends if not - 5, 5, 5, 4, 3, 4, 3, 1, 2, 3
(superset with full rest - 1 minute)

dips - bw x 10, +15# x 10, +15# x 6, bw x 10, bw x 6, bw x 8
(superset with pullups after military press - 1 minute rest)

Notes:
-Wendler's 5/3/1 program Day 1, week 2
-military press - I'm happy with 130 for 6 considering my max test when I first started all this 5/3/1 stuff a few months ago was 135 for 3! I'm also 10 pounds lighter than when back in April.
-pullups - I wanted to keep doing sets of 5 but later on I just couldn't get my chest to the bar, I may have to drop down next time to sets of 4 and see if that works better, I'm really trying to get my chest to the bar and slowly descend down rather than dropping down.
-dips - These felt good, I should have just stuck with BW for all the sets but my first set seemed so light.

Evening
45 minute walk with Connor and Laurie. Some SMR stuff on my traps which have some trigger points that have been bothering me since squat day. I'm also really really sore still from the squats, that's what I get for taking such a long layoff from squatting heavy, ugh.

Allen Yeh
08-09-2009, 11:04 AM
August 8, 2009
Recovery session while watching a movie with Connor
foam roller - 25 minutes total body
stretch hip flexors - 2 x 1 minL/R
arch rolls - 2 x 0:30L/R
lacross ball - calves, glutes, upper back
stretch lats - 2 x 0:45
stretch traps - 2 x 0:30L/R
stretch levator scapula - 2 x 0:30L/R
the stick - neck, calves

Allen Yeh
08-09-2009, 11:10 AM
August 9, 2009

1. Warmup
Lauren Brooks joint mobility warmup ~6 minutes
Tom Corrigan KB warmup - 6 minutes - 12kg kb x 10 reps each movement
LYTP - 8 x 8 reps each movements
x-band walk - 10L/R

2. Energy
3 rounds:
band KB swings - 24kg KB w/ blue JS band x 10
judo pushups on parallettes x 10
ab wheel x 10
waiter walk - 2 x 15# db's x 10
db rows - elbows out - 15 x 10
db Russian twists - 15 x 10
kb hammer curl + press + French press - 12kg x 10
kb good morning - 12kg x 10

Total time: 15:29 (4:58, 5:29, 5:02)

3. Recovery
glute bridge - 10
scap pushup - 10
clams - 10L/R
wall slide - 10
ankle mobility w/ band - 10 each movment

Notes:
-At home workout, pretty good little circuit, nothing too crazy but slightly out of breathe by the end of each.

Derek Weaver
08-09-2009, 02:03 PM
Band KB swings... gnarly. I'm guessing there's some pretty intense loading of the hamstrings on those?

Allen Yeh
08-10-2009, 06:51 AM
Yes and you have to have plenty of hip snap otherwise the bell won't even make it halfway up. I like them keeping them on the lower rep range otherwise I'd just end up halfassing anything over 15.

Derek Weaver
08-10-2009, 08:16 AM
Nice. Sounds like it makes the swing a power movement of sorts.

One other question, where do you attach the band both on the bell and on the floor?

Arien Malec
08-10-2009, 08:33 AM
There's an article in a recent Milo edition by Pavel on this. The intent is to load things up to drive explosive strength. Pavel claims significant increases in vert. jump max using this style (overspeed swings/snatches).

Allen Yeh
08-10-2009, 08:59 AM
http://www.dragondoor.com/articler/mode3/311/

Here you go.

Allen Yeh
08-11-2009, 06:28 AM
August 10, 2009
*IF 15.5 hours*
bw = 179

1. Warmup
ECWU #2
jump rope - 100 singles, 50L/R, 20 alternating

2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 255 x 3, 295 x 3, 325 x 3, 145 x 10, 145 x 10, 145 x 10
(2-3 minutes full rest)

chinups - chest to bar, set ends if not - 11

Notes:
-Wendler's 5/3/1 program Day 1, week 2
-deadlift - Like Wendler says in the book, I got my 3 which earned me the right to progress to the next mark, I'm not sure why I couldn't go more reps today. A very abbreviated session also.

Evening
35 minute walk with Laurie and Connor after 2 hours at the pool.

Derek Simonds
08-11-2009, 02:05 PM
Nice 3 I would have liked to made my presses today. But alas no such luck.

Allen Yeh
08-11-2009, 06:34 PM
That day that weight just felt HEAVY, very weird.

Allen Yeh
08-11-2009, 06:35 PM
August 11, 2009
*14 hour fast*

2 hours at the pool with Connor and Laurie then a 30 minute walk afterwards. I was able to hold my breath for 1:15 this afternoon, I think I'm going to make a goal of 1:30 by the end of summer!

Allen Yeh
08-13-2009, 04:31 AM
August 12, 2009
*IF 14 hours*
bw = 181

1. Warmup
ECWU #1
jump rope - 100 singles, 50L/R, 10 DU's, 100 singles ~6:00

2. Strength
chin up - chest to bar - regular grip x 12, pinkies touching x 7, 5, 9
Tate cable side bend - 40 x 12L/R, 70 x 12L/R, 80 x 12L/R
(superset with full rest - 1:30)

bench press - 45 x 8, 95 x 5, 135 x 3, 160 x 3, 185 x 3, 205 x 6
(3-4 minutes full rest)

Kroc db row - 25 x 10L/R, 55 x 25L, 55 x 25 R

2 KB MP - full rack to lockout - 35 x 8, 35 x 8, 35 x 6
Isometric band neck holds - blue JS band - 0:20F/B, 0:30F/B, 0:30F/B

Notes:
-Wendler's 5/3/1 program Day 3, week 2
-bench press - I think I may have been able to squeeze out another rep if my back wasn't so tight from the chins? The bench wasn't available for a bit so I just skipped to the chins
-chins - these felt pretty good, 12 with a full ROM
-Kroc rows - my back just didn't feel like it had a lot left in it after the chins and bench
-KB mp - focused on getting a full rack and full lockout
-Iso band neck stuff - Not bad

Derek Simonds
08-13-2009, 04:56 AM
I run into that just in the opposite. It always seems I chin after the kroc rows and I got nothing left. 205 X 6 is good work.

Allen Yeh
08-16-2009, 04:26 AM
August 13, 2009

3 laps around the soccer field - 5:18
Dynamic warmup and foot mobility drills - 6:30

Hill sprints - a pretty steep hill but short - ~7-9 seconds per sprint x 10 - 1 minute rest between
longer hill sprint - longer but less steep - x 3 - ~20 seconds per sprint - 1:30 minute rest between

Cool down - 30 minutes - stretching and walking

Allen Yeh
08-16-2009, 04:28 AM
August 14, 2009

Liver and Gallbladder flush today...wish me luck.

Allen Yeh
08-16-2009, 04:47 AM
August 15, 2009

MTV Yoga DVD ~40 minutes - Interesting stuff, never done yoga other than a few poses here and there from articles and stuff.

3 sets of pushups - 18, 10, 10 - chest to deck 0:30 between sets

Derek Weaver
08-16-2009, 12:13 PM
I used to make fun of Yoga all the time... but I am starting to like it more and more for a variety of reasons.

Live and gallbladder flush?

Allen Yeh
08-17-2009, 05:35 AM
It was interesting, kind of funy how a lot of the prehab/dynamic warmup stuff are modified yoga poses. I didn't realize that until I was following along the video. After we move to SC and probably be forced to find a gym as my current free gym situation won't be possible, I'd like to do a few Yoga classes with my wife just to see what it's like.

The liver and gallbladder flush was just to see what it's like, my wife had done one on the recommendation of a friend and she had just finished another one last week so I did mine this week. It was...interesting, some of the stuff in the book I can see but some of the stuff I thought was a bit hokey. The author advocated a vegan/vegatarian diet so that was an instant alarm in my head at least. I'd say anyone with some of the symptoms listed in the front of the book should perhaps give this a try, my wife has had a pain in her right side for almost 9 years, after her first flush it went away for months, which was a shock, the pain started coming back but the book states if you do one flush and have a lot of stones to keep flushing otherwise your pain will come back but worse since the stones in the back will now shift forward.

Allen Yeh
08-17-2009, 05:36 AM
It's m-f'in squat day today!

Derek Simonds
08-17-2009, 05:56 AM
Knock it out! It's MF'ing rest week for me.

Allen Yeh
08-18-2009, 07:34 AM
August 17, 2009
bw = 184??

1. Warmup
500m row@5 - 1:56
CA standard WU ~8 minutes

2. Strength
Burgener warmup - 45 x 1
snatch balance - 45 x 5, 95 x 3, 145 x 1+0

back squat - 95 x 5, 145 x 3, 170 x 3, 190 x 3, 215 x 12, 145(slow) x 11
(full rest - 2 to 3 minutes)

snatch pulls - 145 x 3, 195 x 3, 195 x 3, 195 x 3, 195 x 3
(full rest - 1 minute)

1 legged squat - 3L/R

back extensions - 10 x 12L/R, 10 x 12L/R, 10 x 12L/R
Pallof Press - 60 x 12L/R, 60 x 12L/R, 60 x 12L/R
(superset with no rest)

3. Energy
row@5
5:00
total - 1333m

walk - 6 minutes

Notes:
-Wendler's 5/3/1 program Day 4, week 2
-back squat - I'll take it!
-row - this sucked, my conditioning I think has left me much faster than my strength

Derek Simonds
08-18-2009, 11:26 AM
Yeah brother I will say it went well. That is freaking righteous!

Allen Yeh
08-18-2009, 12:13 PM
That squat video that Greg had last month really helped me keep the squat nice and tight.

http://www.cathletics.com/wod/index.php?show=wod&dailyID=871

Derek Simonds
08-19-2009, 04:07 AM
I never go through the front page, so I missed that totally. Good link Allen.

Allen Yeh
08-20-2009, 05:21 PM
August 20, 2009
bw = 185???

1. Warmup
ECWU #2
jump rope - 100 singles, 50L/R, 10 DU's, 100 singles

2. Strength
military press (all reps cleaned from ground)- 45 x 5, 95 x 3, 110 x 5, 120 x 3, 140 x 5
pullups - chest to bar, w/30# vest - 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1
(superset with full rest - 1.5-2.5 minutes)

dips w/30# vest - 10, 10, 10, 9, 11
(superset with pullups after military press - 1 minute rest)

band resisted jackknife - blue JS band - 8, 8, 8
db hammer curl - 30 x 10, 30 x 10, 30 x 10
face pull - 60 x 12, 70 x 12, 70 x 12
pushup - chest to ground, slow - 9, 10, 10
(circuit with 1 minute rest at the end of each)

Notes:
-Wendler's 5/3/1 program Day 1, week 3
-military press - I lost the paper with my weights on it so I made these up thinking it'd be close, I was supposed to do 110, 125 and 140, so at least I got the last one right! I'm very happy with 140 for 5.
-pullups - not terrible not great
-dips - last time I could barely get all sets of bodyweight, today with a 30# vest I get all 50 in 5 sets?
-Circuit - That band resisted jacknife was tough!

Derek Weaver
08-20-2009, 07:32 PM
Nice work on the presses and dips. 140x5 on a press is solid work.

Allen Yeh
08-23-2009, 06:59 AM
August 21, 2009
bw = 184?

1. Warmup
ECWU #1
jump rope - 100 singles

plate halo - 10 x 5CL/CCL, 10 x 5CL/CCL
plate OHS - 10 x 10, 10 x 10
(superset w/ no rest)

2. Strength
power cleans - 45 x 8, 95 x 5, 145 x 5, 195 x 1+0

deadlift - 185 x 1, 275 x 5, 305 x 3, 345 x 3
wall ankle mobilization - 8L/R, 8L/R, 8L/R
(superset with full rest, 2-3 minutes)

reverse lunge w/ clean grip - 95 x 8L, 95 x 8R
double KB reverse lunge - 55# KB's x 4L, 4R, 45# KB's x 8L, 8R

3. Energy
wall ball - 20 x 11
push ball - 20 x 5

2 rounds:
10 GHR
12 slam balls - 20#
10 push balls - 20#

Notes:
-Wendler's 5/3/1 program Day 1, week 3
-deadlift - Not a PR but I'm happy I got 3 at least
-barbell reverse lunge - didn't like the clean grip with these, started really hurting my wrists after my left leg.
-Metcon- running out of time so I threw my last accessory lift along with the MB stuff for the hell of it, not hard but the GHR's started getting challenging on the 3 round and I had to leave the gym to get back to work.

Evening
Went to this place called the House of Bounce with Connor and man it was a blast! It's basically a warehouse with those big inflatable bouncy things that you see at events and stuff. You pay $9 for your kid to go bounce in there for 1.5 hours and adults can bounce for free! I was trying to figure out why my neck was so sore on Saturday and I finally rememberd I was acting a fool in those bouncing things! I landed on my head/neck more than a few times!

Allen Yeh
08-23-2009, 07:02 AM
August 23, 2009

Joint mobility - 10 minutes - mix of all different stuff
Tom corrigan KB WU - 12kg KB x 5 reps each
pushups - 21, 14, 12 - chest to floor, nice and slow

2 rounds w/ 24kg KB:
5 1-arm swings
5 cleans
5 snatches
10 burpees
10 2H swings

Total time - 5:03

Allen Yeh
09-03-2009, 03:55 PM
August 25, 2009

1. Warmuo
CPMP
glute bridge marching x 12
clams x 12L/R
leg over x 6L/R
knee hug x 6L/R
lunge w/ twist x 6L/R
knee hug lunge elbow to instep x 6L/R
drop lunge x 6L/R
lateral squat x 6L/R
inverted hamstrings backwards x 6L/R
butt kicks x 6L/R

2. Energy
run - 4 minutes
2 minutes rest
hill sprints x 10 - ~0:20 work/1:00 rest

Allen Yeh
09-03-2009, 03:57 PM
August 28 - 30, 2009

Packing old house, moving to new house in Charleston and unpacking the truck!

Managed a mobility session the morning of the 30th at the hotel. All the moving and driving the Penske truck left me super stiff

Allen Yeh
09-03-2009, 04:01 PM
September 2, 2009

Morning
1. Warmup
Super joints 20 reps for almost all movements - ~20 minutes

2. Energy
Tom Corrigan KB warmup w/ 24kg KB x 5 reps all movements ~6 minutes

4 rounds of:
30 KB swings - 24kg
sprint - ~175m's
3:00 rest

Notes:
-Took a long time with super joints because I feel sooooo stiff from all this moving and sitting in the truck...etc
-Dan John inspired session today, form his Litinov article, did the 30 swings and then sprint down the street which is close to 200m's I think but I put 175m's so I don't get too big for my britches!


Evening
30 minute walk with Laurie around the neighborhood. Then a 30 minute bike ride with Connor around the neighborhood again!

Allen Yeh
09-03-2009, 04:05 PM
September 3, 2009

1. Warmup
CPMP
band dislocates - 5, 5, 5
behind the neck band press - 10

parallette pushups - 12, w/blue JS band x 6(awkward!!)
KB rows -24kg - 8L/R, 16R, 14L
(superset with full rest - 0:30)

2. Energy
Tabata jump rope - 8 intervals - mix of DU's, singles, side to side, forward/backward jumps

KB snatch - 24kg -5L/R, 5L/R

Notes:
-My push pull stuff was interupted by the guys delivering my new fridge, by the time they had it installed and stuff I just skipped to my conditioning stuff.


Evening

7 minute of jump rope - singles, crossovers, side to side, fornt to back, DU's

Derek Simonds
09-04-2009, 10:45 AM
There is that darn fridge again. At least real food is on the way!

Those band dislocates are becoming a favorite of mine, along with the presses things get loosened up quickly.

Allen Yeh
09-08-2009, 08:46 AM
September 5, 2009

1. Warmup
CA Standard WU
jump rope - 1 minute
x band walk - 10
band dislocates - 5, 5
band press - 10
levator scapula stretch - 0:20L/R

2. Energy
KB snatch - ladder up from 1 to 6 and back down, switching hands between but not letting the KB down at all - 36 reps total L/R - 24kg KB

3 minutes rest

1H swing - ladder down 10-9-8-7 no rest between 31 reps total L/R - 24kg KB
rest 3 minutes
1H swing - ladder up 1-2-3-4-5 no rest between 30 reps total L/R - 24kg KB

around the world - 24kg KB x 15CL/CCL
figure 8 + uppercut - 24kg x 10 total
waiter walk - 12kg KB - ~100m's L/R
rack hold walk - 24kg KB ~100m's L/R

Notes:
-KB Snatch - very happy with this, I haven't done many of these and I managed pretty well. grip was starting to go by the set of 6, so I went back down
-1H swing - grip was dead after 7

Allen Yeh
09-08-2009, 09:21 AM
September 6, 2009

Folly Beach for the day, great time at the beach with the family.

Allen Yeh
09-09-2009, 06:32 AM
September 8, 2009

Morning
1. Warmup
foam roll upper back ~2 minutes
jump rope - 2 minutes
CA standard WU
scap pushup - 15
glute bridge marching - 8L/R
kb halo - 12kg x 5CL/CCL
x band walk - 10L/R

2. Strength
unliteral KB floor press - 24kg - 10L/R, 10L/R, 10L/R, 12L/R
(rest 1 minute)

Kroc KB row - 12kg x 12L/R, 24kg x 25L, 24kg x 23R, 24kg x 16L, 24kg x 16R
(rest 1 minute)

unilateral KB shoulder press - 24kg x 6L/R, 7L/R, 7L/R
(rest 0:45)

pushups w/ Connor on my back - 7, 6
rear DB flye - 10 x 12, 10 x 12
(superset with 0:30 rest)

KB band curl - blue JS band - 12kg x 8, 8, 5
lying DB french press - 15 x 12, 15 x 12
(superset with 0:30 rest)

ab wheel - 12, 12, 12
(rest 1 minute)

Notes:
-Upper body day, with stuff I have around the house, time to get started on my home gym! I'm definitely feeling it today! My back and chest are very sore.


Evening:
25 minute walk with Connor around the neighborhood in my VFF's

Derek Simonds
09-09-2009, 06:34 AM
Evening:
25 minute walk with Connor around the neighborhood in my VFF's

So you are trying to let the new neighbors know just how freaky you are? :D

Allen Yeh
09-10-2009, 04:30 AM
So you are trying to let the new neighbors know just how freaky you are? :D

Heh I get some weird looks just working out in my garage and driveway already! On my way back to DC for a week today, I miss the gym there!

Allen Yeh
09-10-2009, 05:08 AM
September 9, 2009

30 baby! and still going!

1. warmup
foam rolling - upper and lower body
stick/ball on calves, feet, glutes
ECWU #1

2. Energy
The Thirsty Thirty:
30 KB snatches - 24kg
30 burpees
30 DU's
30 pushups on parallettes
30 1H swings - 24kg
30 DB overhead press - 15# DB's
30 BW squats
30 situps
30 around the world - 12kg KB
30 walking lunges
30 sumo KB DL - 24kg
30 KB cleans - 24kg

Total time: 21:40

Notes:
-It's called the Thirsty thirty beause the night prior I had downed almost an entire bottle of wine in an hour. Not a great idea when you have a low tolerance like me! Despite not feeling great I made it through the workout, it wasn't hard at all, there were times where it sucked some but overall not bad.

Derek Simonds
09-10-2009, 08:05 AM
Its amazing that you can keep going after 30...

Allen Yeh
09-10-2009, 02:37 PM
I did want to mention that yesterday on the KB snatches ti didn't feel nearly as good on my left arm/shoulder than it did the other day with the ladders. I need to warmup my shoulders more I think, I'm going to do the same routine I did the other day and see how the snatches feel. Yesterday they felt like something was...popping is the right word but shifting in my left shoulder.

Allen Yeh
09-13-2009, 02:58 PM
September 13, 2009

1. Warmup
500m row - 2:06
CA Standard WU
clams - 10L/R
wall slides - 12

2. Strength
Burgener WU - 45 x 1
FS (speed @60% of 1RM) - 45 x 8, 95 x 5, 145 x 3, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2
(rest 0:45)

1-legged DB RDL - 20 x 10L/R, 25 x 10L/R, 30 x 10L/R
incline db press - 60 x 8, 70 x 8, 70 x 8
(superset with full rest - 0:30)

head supported DB row - 50 x 11, 60 x 8, 60 x 8, 60 x 6
military press + lockouts - 95 x 8+0, 95 x 5+8, 95 x 6+8
(superset with full rest - 0:30)

isometric Pallof press - 60 x 0:30L/R, 60 x 0:30L/R, 60 x 0:30L/R
rope pressdown - 70 x 10, 80 x 10, 80 x 10
cable curl - 70 x 10, 80 x 10, 80 x 10
(superset with no rest)

3. Energy
6:00 VFF run in grass
6:30 VFF walk
4 x 100m strides on the minute w/VFF's
6:30 VFF walk

Notes:
-Doing the Eric Cressey Off-Season regular guy workout, since my weightlifting options are currently limited at home in SC, I'm going to stop 5/3/1 for now until I find a gym or something. Right now when I go up to DC I'll be trying to do all strengthn stuff.
-I didn't know where the print off for the day was and the only thing I got right was the FS and 1-leg DB RDL, the incline DB was supposed to be sets of 6 and alternating. The row was supposed to be a chest supported row, and there was no military press today.
-VFF running - I haven't run much at all since I returned from MPBOLC back and this was harder than it should have been! UGH, I need to start running on a regular basis again.

Derek Weaver
09-13-2009, 09:41 PM
Was that Cressey program from the recent article on T-Mag? Cressey is the only one on that site I believe in. Well, him and Dan John of course.

Allen Yeh
09-14-2009, 05:06 AM
Yeah, given the fact that I'll be gym-less 50-75% of the month, I was thinking I'll do that stuff at the gym when I can and then focus on metcon and running when at home.

Allen Yeh
09-15-2009, 03:55 AM
Speaking of Eric Cressey...here are his thoughts on CF for Basebell http://ericcressey.com/crossfit-for-baseball

Allen Yeh
09-15-2009, 03:55 AM
September 14, 2009
*17 hour fast*

40 minute NEPA walk

Allen Yeh
09-15-2009, 11:14 AM
September 15, 2009

1. Warmup
Lacrosse ball on calves, glutes, upper back
ECWU #2

2. Strength
Deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 285 x 1, 285 x 3, 285 x 3, 305 x 3, 305 x 3, 325 x 3
wall ankle mobilization - 8L/R, 10L/R, 8L/R, 8L/R
(superset with no rest - 2 minutes)

reverse lunge w/barbell FS grip - 95 x 8L/R, 95L/R, 95L/R
clams - 8L/R, 8L/R
(superset with no rest - 1 minute)

glute ham raise - 8, 8, 8
split stance cable lift - 30 x 10L/R, 30 x 8L/R, 40 x 8L/R
(superset with full rest - 0:30)

Notes:
-Eric Cressey The Regular Guy Off-Season Strength Program - Week 1, day 2 this time I did it the right reps and sets with "fillers" thrown in for the lifts without supersets
-Deadlift - 325 for 3 isn't great but ok, the 3rd rep i felt my form slipping
-split stance cable lift - After watching the video again I realized I'm still doing this incorrectly

Derek Weaver
09-16-2009, 08:16 AM
That was a good post by Eric Cressey. Interesting how he takes the high road in a critique of something he doesn't entirely agree with. Very unique in the age of the internet.

How's the shoulder?

Allen Yeh
09-16-2009, 09:15 AM
The shoulder seems fine normally, I haven't done any KB snatches since the 9th though. When I get home this weekend I'll give it a go and try to warmup like I did the other day.

Allen Yeh
09-16-2009, 10:34 AM
September 16, 2009
*14 hour fast*

AM
Pushups - chest to deck, slow steady reps - 24, 13, 10, 8
(1 minute rest)

Notes:
-I've totally been slacking on doing pushups for weeks now, Right now I'm sticking with 4 sets, chest to deck slow, 4 times a week, so before next Wed, I need to do this 3 more times.

Afternoon:
1. Warmup/Prehab
Phase One: Hip Flexor Flexibility and Glute Activation
Hip flexor stretches - 2 sets of 1 minute L/R
glute bridge w/ 0:05 isometric hold at top - 10, 10
bird dog w/ 0:05 isometric hold at top - 10, 10
clam - w/ 0:05 isometric hold at top - 10, 10

knee hugs - 5L/R
butt kicks - 5L/R
lateral lunge - 5L/R
drop lunge 5L/R
inverted hamstrings - forward - 5LR

2. Run
Run 10:00
walk 3:00
run 8:00
walk 3:00
run 2:00
walk 8:00

Run total 20:00, walk total 14:00
Total Distance ~3.5 miles (according to this map running route thing) I'm thinking more like a 5K than 3.5

Notes:
-Thought provoking article, had a bit of free time at work so I gave it a try. http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth[/QUOTE]
-Longest run I've done since the first week of June, not bad considering for ~5 minute I went off on a trail that dead-ended so I ended up cutting across the woods to get back to the road. Not great since I couldn't extend the 8 into 10 minutes, I was beat.

Derek Simonds
09-21-2009, 06:02 AM
Did you get your push ups in this weekend? I read your running report and understand completely. I felt good while running and for the last two days the muscles at the bottom of the front of my shin have been on fire. Literally every step they are like hey how you doing!

Pretty funny.

Twas an interesting article. I am going to play with some of the warmup positions. I meant to do the hip thrusts this morning double and single leg but forgot.