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Allen Yeh
09-21-2009, 01:47 PM
Totally forgot about the pushups. D'oh! I'm dropping and doing the sets right now!

Allen Yeh
09-21-2009, 04:25 PM
September 21, 2009

*15 hour fast*

Pushups - chest to deck, slow steady reps - 22, 14, 10, 8
(1 minute rest)

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

sandbag cleans to choulder - ~70#?'s - 5, 4, 4
sandbag carry ~300m's

Notes:
-That carry was way harder than I thought it'd be

Evening
15 minute foam rolling - total body it felt painfully good

Derek Simonds
09-21-2009, 05:05 PM
Man I just realized that you hit 1000 posts in your workout log. That makes it like a million years old in internet and fitness communities.

Congrats!

Allen Yeh
09-22-2009, 06:47 PM
Geez, thanks for making me feel like a million years old! Heh.

Allen Yeh
09-23-2009, 03:40 AM
September 22, 2009

1. Warmup
ECWU #1
jump rope - 100 singles, 50L/R, 10 crosses, 50 fast singles ~3:40

2. Strength
pushups with band - blue JS band - 8, 8, 8, 9
Kroc row - 15# db's x 12L/R, 24kg KB x 26L, 22R, 16L. 17R
(superset with full rest - 1:15)

3. Energy
Dan John Challenge #2
2H swing -24 kg KB
goblet squat - 24kg KB
10-9-8-7-6-5
Total time 4:16

Ab wheel - 12, 12, 12

Notes:
-DJ Challenge #2 - It's supposed to be 10 to 1 without setting the bell down, it looked really easy on paper, after I was doing the set of 7 my back was getting super tight. After the set of 5 I was like F!! and set the bell down. Harder than it looked, which is DJ stuff par for the course.

Derek Simonds
09-23-2009, 03:50 AM
With a 24 KG KB for the first run through I imagine it would be hard. That is on tap for our Friday workout so I am glad to know that I need to start with a 16 KG'er.

Allen Yeh
09-23-2009, 07:36 AM
I was thinking it wasn't so bad set of 10 and 9, set of 7 my lower back was starting to get tight, by the time I got to the set of 5 my back was just a knot.

Allen Yeh
09-23-2009, 06:10 PM
September 23, 2009

Early AM
Super Joints - 30 reps all movements ~ 30 minutes

Noon
pullups - chest to bar - 5, 5, 2
15 minute walk

Evening
25 minute walk

Allen Yeh
09-24-2009, 06:46 AM
So I feel slightly less bad about myself now, I weighed the sandbag this morning and it's 110#'s not the 70 that I thought it was. Whew!

Derek Simonds
09-24-2009, 03:52 PM
That is awesome a 40 lb bonus!

Allen Yeh
09-29-2009, 02:39 PM
September 24, 2009

1. Warmup
ECWU#2
2H swing- 24kg KB - 15
1H swing - 10L/R
Tom Corrigan KB warmup - 12kg KB - 5 reps each

2. Strength
Sandbag clean and jerk - 110# - 3, 3, 3, 3, 3
(rest 1 minute)

sandbag Zercher squat - 110# - 5, 5, 5, 5
pushup - 14, 12, 12, 10
(superset with full rest - 0:45)

sandbag carry -110# - 0:45, 0:45, 0:45, 0:45
sandbag row -8, 8, 8, 8, 8

Notes:
-Maybe it's mental but knowing it was 110 made it easier than thinking it was 70#'s and kicking my ass

Allen Yeh
09-29-2009, 02:40 PM
September 25-27, 2009
Grandmothers funeral in FL

Allen Yeh
09-29-2009, 02:46 PM
September 28, 2009

1. Warmup
foam roll - 6 minutes total body
glute bridge w/ 5 sec. iso hold - 10, 10
hip flexor stretch - 1:00, 1:00
bird dog w/ 5 sec. iso hold - 10
quadruped hip extension w/ 5 sec. iso hold - 10
lying abduction w/ 5 sec. iso hold - 10L/R, 10L/R
scap pushup - 12, 12

2. Power
Farmers walk with 1 KB to playground w/ 110# sandbag on my back - 24kg KB w/ handswitches as needed - 5:00

1H KB overhead throws - 24kg x 5L/R
2H KB overhead throws - 24kg x 10
side to side throws - 24kg x 5L/R
2H KB swing/release - 10

Farmers walk with 1 KB to playground w/ 110# sandbag on my back - 24kg KB w/ handswitches as needed - 6:40

Notes:
-Wearing a sandbag with 100# is a lot different than wearing a well pack ruck sack of the same weight, the straps were cutting into me and the weight was very uneven, made the farmers walk very hard with a not that heavy a weight
-Throws were fun, and short just what I was looking for

Allen Yeh
09-29-2009, 05:32 PM
September 29, 2009

pullups - 14 sets of 3 reps with 1-3 minutes of rest

All the below with a 24kg KB:
farmers walk to playground with 1 KB hand switching as needed - 6:40
(rest 1 minute)

around the world - 10L/R
1H swing - 10L/R
(rest 2 minutes)

1H swing - 40L/R
(rest 2 minutes)

2H swing - 30
(rest 1 minute)

around the world - 10L/R
(rest 1 minute)

kb hand to hand stuff - random exercises that I recalled from videos
(rest 1 minute)

kb clean - 1-2-3-2-1, 5L/R
(rest 1 minute)

kb snatch - 1-2-1, 3L/R
(rest 1 minute)

farmers walk back to the house - 5:00

Notes:
-My hands felt like hamburger today with the cleans and the snatches, my left shoulder was bothering a little bit with the snatches and I didn't want to push it. After I got home my forearms were SHOT, I was doing the dishes and my right arm seized up!

Kevin Perry
09-29-2009, 07:38 PM
Sorry to hear about your Grandmother Allen.

Derek Simonds
09-30-2009, 02:11 AM
With all these farmers walks you are going to be a grip monster!

Allen Yeh
09-30-2009, 02:27 AM
Thank you Kevin.

Derek Weaver
09-30-2009, 07:29 PM
I just saw that post. Sorry to hear about your Grandmother.

Allen Yeh
10-02-2009, 05:44 AM
Thank you Derek.

She was 100, in Chinese tradition, it was supposed to be more of a celebration because she had made it beyond 80.

Derek Simonds
10-02-2009, 05:54 AM
I like that tradition. You getting any workouts in?

Allen Yeh
10-02-2009, 06:45 AM
September 30, 2009

Afternoon:
20 minute walk
jump rope - 2 x 1:00 on/0:30 off

Tabata jump rope - 9 intervals - singles, single leg, crossovers, sprints

OHS w/ broomstick - 10, 15

Evening
foam roller - 10 minutes - whole body with upper emphasis
The Stick - 10 minutes on lower body

Notes:
-Nice and easy day, my back feels torn up from those pullups, just did some random stuff while watching Connor play outside.

Allen Yeh
10-02-2009, 06:48 AM
October 1, 2009

Noon:
15 minute walk

Evening:
20 minute walk with Laurie and Connor around the neighborhood

foam roller 10 minutes - quads, it band, lats and chest

Notes:
-Nice and easy recovery day, back to hitting it hard tomorrow

Allen Yeh
10-05-2009, 04:03 AM
October 2, 2009

0900
Run - 1.52 miles - 11:38
4 x 100m strides at the top of the minute


1200
1. Warmup
The stick - lats and lower body - 10-15 strokes - 5:30
hip flexor stretch - 0:60L/R, 0:60L/R
glute bridge w/0:05 iso hold- 10, 10
quadruped hip extension w/0:05 iso hold - 10, 10 (totally did these wrong)
clams w/0:05 iso hold - 10L/R, 10L/R
scap pushup - 12
wall slide - 14
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
butt kick - 5L/R

2. Strength
parallette pushups w/ feet on chair - Connor on my back - 5, 6, 6, 7, No Connor x 10
Kroc row - 15# DB x 12L/R, 24 kg KB x 20L, 24kg KB x 20R,
db's row - elbows wide - 15 x 10, 15 x 10
(superset with full rest - 1:00)

kb oh press - 24 kg x 5L/R, 5L/R, 6L/R
KB hammer curl - 12kg x 6L/R
kb band crush curl - purple JS band - 12kg x 8, 8, 8
(superset with full rest 1:00)

Ab wheel on knees - 12, 8

Notes:
-Upper body focused day, I think I'm going to run it like that Eric Cressey article, Full body/upper/lower/full body. My exercises will be different since I'm limited in terms of equipment but that will be the gist of the workout. Right now I'll be hitting the park/playground when I need to do pullups. Good session overall.
-pushups - I was surprised on how hard the pullups were but I guess the extra ROM and having Connor on my back (41 pounds). I recall hearing that a pushup is like doing 70% of your BW right? so I'm weak! that's like 175 pound total? I know I can do more than 175 for flat? Hm....
-Kroc Rows - today these felt flat! I usually hit 20+ per arm but today I was hurting at 20.
-KB band crush curl - Doing these crush grip style was way harder than regular style where I hold it by the horns. Geez!

Allen Yeh
10-05-2009, 04:06 AM
October 3 and 4, 2009

Didn't fit any workouts in, some stretching and joint mobility stuff here or there but nothing intense or prolonged. A lot of little house thigns this weekend like trips to Target, Lowes, Home Depot...etc At least our place is starting to look a bit more put together, next major project will be painting!

Allen Yeh
10-06-2009, 05:36 PM
October 5, 2009

1. Warmup
foam roller - total body ~10:00
hip flexor stretch - 0:60L/R, 0:60L/R
hip thrust w/0:05 iso hold - 10
glute bridge - 30#'s x 20, 30#'s x 20
single leg hip thrust - 10L/R
band adduction - purple JS band x 20, red Iron Woody band x 15

2. Strength
goblet squat - 24kg KB x 5
DJ Challenge #1:
3 rounds:
110# sandbag front squat
0:30 PUPP

KB rack reverse lunge - 24kg x 8R, 8L, 8R, 8L, 8R, 8L
KB good morning - 24kg x 12, w/ purple JS band x 5, w/ purple JS band x 10

Notes:
-Lower body day

Allen Yeh
10-06-2009, 05:48 PM
October 6, 2009

Early AM:
1. Warmup
foam roll - 10 minutes
Core Performance WU - 5 minutes

2. Energy
Run - 3 x 2min fast/1min slow - Total 1.2 miles

scap pushup - 12
levator scapula stretch - 0:20L/R
chest stretches - 2 x 0:10

100m strides x 4 (at the top of the minute)
rest 9 minutes

2 rounds:
300m shuttle run (25m length) every 2:30
Time:1:42, 2:08

Notes:
-I'm surprised I go 1.2 miles on the intervals, happy with a 7:30/mile average
-Strides - I was getting between middle 14 and middle 16 today, pretty hard
-Shuttle run - Now this smoked the heck out of me, I was dragging ass before I finished the first run, then the 2nd was more like a jog.

PM
lat stretching

35 minute walk with Laurie and Connor

Allen Yeh
10-08-2009, 02:54 AM
October 7, 2009

35 minute walk with my family.

10 minutes using the Stick on myself.

Derek Simonds
10-08-2009, 03:29 AM
Really glad that the house is coming together nicely. I am also glad that I don't live close so you can't ask me to help paint... :D In case you couldn't tell I hate painting.

Allen Yeh
10-09-2009, 03:33 AM
October 8, 2009

chinups - chest to bar - 3, 3, 4, 5, 6, 5, 4 , 3, 3
dips - 10, 10, 10, 10, 10, 10, 10, 10
(superset with full rest - 1 minute)

foam roller - upper back

Notes:
-I just did these at the playground while Connor and Hunter were running around. The plan was 100 dips total but by set 7 my left elbow was starting to bother me and then by set 8 my right elbow was bothering me.

Derek Simonds
10-09-2009, 05:44 AM
Dang elbows.

Allen Yeh
10-10-2009, 08:43 AM
Really glad that the house is coming together nicely. I am also glad that I don't live close so you can't ask me to help paint... :D In case you couldn't tell I hate painting.

Painting today....urgh.....

Allen Yeh
10-10-2009, 08:44 AM
October 9, 2009

3 mile run back from the auto shop - it was only supposed to be 1.6 miles but I got lost.
23:43 I'm happy with a sub 24 3 mile.

Derek Simonds
10-10-2009, 11:00 AM
Nice run! I have been cleaning for time since 7 AM. Just glad to not be painting...

Allen Yeh
10-10-2009, 11:03 AM
You suck.

Derek Weaver
10-11-2009, 01:24 PM
How's the Cressey program going? I'm thinking of running through as I don't feel like programming and got the dreaded " Wow, you got skinny all of a sudden. Didn't you" comment at work yesterday. It took people a while to notice all the weight I unintentionaly lost. In a garage gym I may have to get creative with some subs though.

By the way, the glute stuff is a killer, but I seriously started feeling better and stronger in almost everything after my first Phase 1 workout.

Allen Yeh
10-12-2009, 06:33 AM
Painting sucks.

At least it's over....for now.

Allen Yeh
10-12-2009, 06:59 AM
How's the Cressey program going? I'm thinking of running through as I don't feel like programming and got the dreaded " Wow, you got skinny all of a sudden. Didn't you" comment at work yesterday. It took people a while to notice all the weight I unintentionaly lost. In a garage gym I may have to get creative with some subs though.

By the way, the glute stuff is a killer, but I seriously started feeling better and stronger in almost everything after my first Phase 1 workout.

I like his programming, I am a big fan of his book as well. It's pretty flexible as the program laid out is purely the strength part and he suggest metcon/conditioning on your own. In his book he typically recommended 10 minutes of conditioning on workout days and then other conditioning on "rest" days while he typically stays with monostructural conditioning. I've never really had a problem doing what I want with it. I just stay away from chippers and the like. You do have to be pretty creative with the subs at home. I'm sure though that you have more equipment than I do. The program he outlined in there is a lower body focused program, I actually shifted the emphasis to a upper body focused program just by decreasing some of the lower body volume.

That glute stuff is fun but that first phase starts to get a little stale after you've done it a few times. I've only done the 2nd phase once so far, I've started slacking at the end of last week. Going for my 2nd time with phase 2 today. on my whole body day.

Derek Weaver
10-12-2009, 10:31 PM
Thanks for the info. I went ahead and went with the Cressey stuff until I leave for my trip because a) this weather has me dried out and LCCJ stuff is crushing until I adjust, b) with the skinny comments I realized I need to do some "armor building" as Dan John has called it. (again)

Allen Yeh
10-14-2009, 04:27 AM
October 12, 2009

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

2. Strength
sandbag clean and jerks - 110# - 3, 2, 2, 2, 2, 2

sandbag row - 8, 8, 8
KB floor press - 24kg -8L/R, 8L/R, 8L/R
(superset with full rest - 1 minute)

glute bridge - 24kg KB on stomach - 12, 13
single-leg hip thrust - 10L/R, 10L/R
band adduction - purple JS band - 10L/R, 10L/R

3. Energy

Dan John Challenge #4:
Five forward rolls
Five right shoulder rolls
Five left shoulder rolls
Three cartwheels followed by three cartwheels to the other side
One set of bear crawls (about ten meters) - I did 15
Sprint 15 meters

handstand practice stuff with Connor and just tumbling for fun

Notes:
-Whole body day - A lot of improvisation but a good workout overall I think
-sandbag C+J - just getting a hold of the bag and ripping it off the ground is hard, I think I could do more weight for hte clean but for going overhead it's jsut right
-sandbag row- somewhat awkward, I felt like i'd either have a really wide stance otherwise I'd keep hitting my legs
-unilateral KB floor press - had a hard time keeping my scap tight on these, when you aren't tight you can feel your scap pushing against the floor, not comfortable
-Glute stuff - Phase 2 - Going from 30 to 53#'s was a big difference on the glute bridges
-DJ Challenge 4 - I didn't find this hard at all, I'll admit I felt a little dizzy afterward but not hard, Connor had a blast trying to follow along, afterwards we spent 15 minutes in the backyard just messing around with tumbling, handstands...etc


PM
20 minute walk around the neighborhood with Connor and Laurie

5 minutes with the stick on my lower body

Allen Yeh
10-14-2009, 04:37 AM
October 13, 2009

Pullups - chest to bar - 5, 5, 5, 5, 5, 3, 3, 3, 3, 3
dips - 10, 10, 10, 10, 10, 10
inverted rows - 10, 10, 8
(superset with full rest - 1 minute)

12 minute walk

Notes:
-Upper body day - Did this at the playground while Connor was playing, I wanted all sets of 5 but I couldn't get my chest to the bar on my 6th set for reps 4 and 5 so I cut the reps down and tried to get in the volume.
-Dips - I did 6 total sets of dips I think, the 4th set really bothered my left elbow but I adjusted a little and it felt better on the 5th and 6th sets
-Inverted rows - just to get a little more upper back volume

PM
Used the stick on my entire body, upper back very tight

Derek Simonds
10-15-2009, 03:52 AM
Yeah your upper back is going to be tight after that. Hows the house coming?

Kevin Perry
10-15-2009, 11:34 AM
http://www.youtube.com/watch?gl=AU&hl=en-GB&v=RF8Fpssobvc&feature=related w/f/s found that on kroc rows

Allen Yeh
10-20-2009, 03:52 AM
House is coming along, now it's just the little things. I've been majorly slacking on training since the other day. Not sure what's gotten into me.

Derek Simonds
10-20-2009, 03:59 AM
It's the change in weather. Or at least that is my excuse for everything. :D

Allen Yeh
10-20-2009, 04:04 AM
October 14, 2009

1. Warmup
Foam roller - entire body - 7 minutes
lacrosse ball - feet and glutes
2 x DOT drill - 85 seconds and 70 seconds
2 x 30/5/30 - 30 seconds side plank, 5 pushups 30 seconds side plank
clams - 6L/R
knee hug - 6L/R
lunge twist - 6L/R
drop lunge - 6L/R
inverted hamstring - 6L/R
butt kick 6L/R

2. Energy
0.36 miles - 2:01

Notes:
-Ran out of time, only did one sprint but man that was an ass kicking sprint

Allen Yeh
10-20-2009, 01:34 PM
October 19, 2009

Stretching throughout the day

Allen Yeh
10-20-2009, 01:51 PM
October 20, 2009

Early AM
ankle mobility on lacrosse ball
lacrosse ball - feet, calves, glutes, infraspinatus, upper back, quads,
hip flexor stretch - 0:60L/R, 0:60L/R

Afternoon
BW = 186

1. warmup
ECWU #1
Burgener warmup - 45 x 1

2. Strength
Snatch - 45 x 3, 95 x 3, 115 x 3, 135 x , 155 x 1, 175 x 0
drop snatch - 135 x 3
ohs - 135 x 3, 175 x 3, 195 x 1

pullups - chest to bar - 8, 5, 6
glute bridge w/barbell - 95 x 11, 95 x 12
(superset with full rest - 1:30)

bridged floor press - 95 x 10
single leg hip-thrust - 10L/R, 10L/R
incline DB - alternating x 75 x 4L/R, regular x 75 x 6
(superset with full rest - 1:00)

band adduction seated - red Iron Woody band - 15, 15
Pallof Press - 70 x 10L/R, 70 x 12L/R
(superset with full rest - 0:30)

Notes:
-Decided to make this an Oly day since I rarely get the chance to use Oly equipment anymore.
-Snatch - 155 for a full snatch after no snatching for months? I'll take it, prior to this I had only gotten 155 for a poiwer snatch and hang snatches, never a full snatch, 175 I had the height but didn't pull myself under violently enough
-drop snatch - I wasn't feeling these at all
-OHS - 195 x 1 I'll take it
-pullups - very dissapointed that I only got 8, I thought the last few weeks with the amount of volume I'd have done better, BAH
-glute bridge - pretty rough with the barbell there
-bridge floor press - Did NOT like this exercises

Derek Simonds
10-21-2009, 03:22 AM
I was going to try those bridge floor press. What didnt you like? Is there any way to make it work better?

Allen Yeh
10-21-2009, 06:41 AM
I felt like my scapula was being dug into the ground, with just the awrwardness of the movement I felt like I couldn't keep my back tight. Looking at the picture in the article right now I'm going to try it again with a slightly wider grip and lowering it to his abdomen not his chest.

Dude, definitely check out that glute article he wrote though, once you get up to the weighted glute bridge and stuff like that, your glutes get sore in different places. Good stuff.

Allen Yeh
10-21-2009, 03:15 PM
I was going to try those bridge floor press. What didnt you like? Is there any way to make it work better?

Ok I liked it better today. I bascially took a wider grip and made sure my scap was tight, with the bar across my abdomen, then I would push down with my legs to raise my abdomen with the bar across and then press from there.

Allen Yeh
10-21-2009, 03:21 PM
October 21, 2009
bw = 184

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

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

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

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

3. Energy
20 minute walk


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

Derek Simonds
10-21-2009, 04:30 PM
I can't stand the suspense. What did you do differently with the bridge press and what is a landmine?

Derek Weaver
10-21-2009, 06:43 PM
Landmine http://www.youtube.com/watch?v=bRvJ03yolXY

Allen Yeh
10-22-2009, 05:09 AM
I did my landmines that look more like in the pictures from this article than from the video:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/operation_barbell_10_money_exercises
Landmine

The landmine is a total-body conditioning, core stability, anti-rotation exercise that will lead to abdominal, oblique, and upper glute hypertrophy. The trick is to pivot the feet, avoid twisting at the spine, and focus on rotating at the hips. The landmine will lead to increased rotary strength and power, which is extremely important for your mission.

You will use the transferred benefits of this exercise to disarm, punch, strike, and take down your attackers.

Allen Yeh
10-22-2009, 05:11 AM
I can't stand the suspense. What did you do differently with the bridge press and what is a landmine?

I bascially took a wider grip and made sure my scap was tight, with the bar across my abdomen, then I would push with my legs to raise my abdomen with the bar across my abdomen, make sure I was tight and start pressing. It has a slightly more ROM than the regular floor press but it wasn't a huge difference I didn't think.

Allen Yeh
10-26-2009, 03:30 AM
October 23, 2009

1. Warmup
Defranco Simple six - 7:30
Defranco Agile 8 - 9:40
dot drill - 74 seconds, 60 seconds

2. Strength
sandbag DL w/ 24kg KB on top - 110#+24kg ~= 163#'s 5, 5, 5, 1
(rest 1 minute)

sandbag lunge - right shoulder x 5L/R, left shoulder x 5L/R, overhead x 3L/R
(rest 1 minute)

glue bridge w/ sandbag - 10, 10
single leg hip thrust - 10, 10
band adduction seated - red Iron woody band - 15, 15
band resisted ab wheel rollout - 6 (super awkward)

Notes:
-Lower body day
-sandbag DL's - very weird trying to do the sandbag DL's with the KB on top, need to find a way to add more load, really want plates and a barbell....sigh
-sandbag lunges - now these were pretty heavy, the OH ones I jsut felt all over the place
-glue bridge - 110#'s load, not bad since I started with only 30#'s like 2 weeks ago?
-band resisted ab wheel rolloout - maybe it's because I tried to use one band to do this and it was too short? but this movement felt super awkward.

Allen Yeh
10-26-2009, 03:30 AM
October 24 and 25, 2009

Not much of anything other than errands and eating stuff I shouldn't.

Allen Yeh
10-29-2009, 05:03 AM
October 27, 2009

1. Warmup
foam roller - thoracic, adductors, IT band, lats
lacrosse ball - feet, chest
CA WU
dot drill - 59 seconds! I went from average to good, woohoo!
x-band walk - 10L/R
band dislocates - 8, 8
band press - 10
levator scapula stretch - 0:20L/R

2. Energy
KB snatch+windmill ladder - 24kg - 1 to 3 with right, 1 to 3 with left
kb snatch "boost" - 24kg - 15 secondsL/R 30 seconds off x 4, 30 seconds L/R 50 seconds off x 1
band dislocates - 4
kb snatch - 2L

kb swing - 10, 9
goblet squat - 10, 9
(superset with no rest, total time 1:37)

Javorek DB Complex #2 - 15# DB's
db curl x 6
db upright row x 6
db snatch x 6
db thruster x 6
db press x 6
db row x 6
db squat upright row x 6
db RDL x 10

Notes:
-Not a well thought out day, I wanted to basically mess around with the KB and once my left shoulder started to not like the snatches I got somewhat discouraged
-Dot drill - I need to keep this in here, I dropped a second even after I added an extra repetion on drill 1
-warmup - I did all this warmup because this is what I did the day I did the KB snatches with no shoulder problems and I was hoping that was what did it.
-snatch+windmill - Part of the Power+stability videos that Jason C. Brown had recently
-snatch boost - stole this from the DJ article, the sets of 15/30 felt decent but once I started teh set of 30 seconds my left shoulder did not feel fine, even trying some more band dislocates it still didn't feel good so I stopped
- Javorek DB complex - did this after feeling somewhat aimless, 15#'s is way too light and only did the complex once since I felt like I wasn't even breaking a sweat with this, I need to buy more stuff for my home gym!

Allen Yeh
10-29-2009, 05:04 AM
October 28, 2009
15 minute walk

30 minute ruck - 80# ruck

Notes:
-No sneakers next time.

Allen Yeh
10-30-2009, 07:11 AM
October 29, 2009
IF = 16 hours

Ankle is still pretty swollen from the comibination of fire ants and being crashed into by Connor on his power wheels. Supposed to run today, limited ankle ROM negated any thoughts of that! The ants bit up the front and sides of my ankle while connor bashed into the achilles tendon!

Lots of rolling with the stick, quads, it band, hip flexors, adductors, lower back,
the TFL, sartorius and insertion of my rectis femoris is really really sore. which I guess is form the rucking?

Allen Yeh
10-31-2009, 08:23 AM
October 30, 2009

1. Warmup
Tom Corrigan KB warmup - 12kg - 5 reps each movement
KB swing - 24kg - 2H x 15, 1H x 10L/R
dot drill - 58.5!!!

2. Strength
sandbag c+j -110# - 4, 4, 3
sandbag clean to shoulder + squat - 110# - 2L/R

sandbag squat - 110# - 6, 8, 8
parallette pushup - 13, 11, 8
(superset with full rest - 1 min)

kb swing - 24kg - 1H x 10L/R, 1H x 10L/R, 2H x10
around the world - 24kg - 10L/R, 10L/R, 10L/R
(superset with full rest - 1 min)

sandbag row - 110# - 10
kb press - 24kg - 5L/R

Notes:
-full body

Allen Yeh
10-31-2009, 08:26 AM
October 31, 2009

Defranco Simple 6

chin-up - chest to bar - 11, 5, 6, 3, 3, 4
dips - 12, 14, 10, 10, 8
(superset with full rest - 1 min)

inverted row - 10
pushup - 10

Notes:
-upper body day

Derek Simonds
11-02-2009, 08:31 AM
That was a nice simple workout. Looks like a winner.

Allen Yeh
11-03-2009, 08:18 AM
November 2, 2009

Laurie's Birthday! Japanese steakhouse for the win!

Run - 11:48 - 1.56 miles - 7:34min/mile
rest - 7:00
sprints - 190m's x 4 (rest 1 minute) ~0:33-0:35 per leg

Notes:
-Happy with 7:34min/mile pace, didn't feel hard at all, could have pushed it more, should have put more distance in but wanted to sprint instead, time crunched today.
-Sprints felt good.

Allen Yeh
11-03-2009, 08:20 AM
November 3, 2009

25 minute ruck w/ 80# pack
25 minutes of KB throwing - 24kg

Notes:
-Took a walk with Connor with my ruck and stopped by a park for some KB throwing, Connor threw our water bottle and we made it a little competition/fun. A great time.

Allen Yeh
11-05-2009, 02:40 AM
November 4, 2009

1. Warmup
lacrosse ball - feet, calves
Defranco Agile 8
thoracic rolling
dot drill - 65, 56

2. Strength
sandbag DL + KB on top - 163#'s - 2, 2, 2, 2, 2
(1 minute rest)

walking lunge w/ 1 KB - 24kg - R x 8L/R, L x 8L/R, R x 8L/R, L x 8L/R
(1 minute rest)

glute bridge w/ sandbag - 110#'s - 12, 14
(1 minute rest)

band adduction - purple JS band - 10L/R, 10L/R
(0:30 rest)

L-Sit - 0:06, 0:11

Notes:
-Lower body day - dot drill felt really good, 0:56 is the best I've done so far
-DL- Not heavy just awkward and hard to grip the bag, afraid the KB would slide off and hurt me too
-lunges - too light, last week the sandbag was too heavy, need to use different sized KB's next time I guess

Derek Simonds
11-05-2009, 02:58 AM
I don't think lunges can be too light :D

Allen Yeh
11-06-2009, 03:14 AM
November 5, 2009

Relaxing day, threw the football around for abotu an hour, shoulder is pretty sore from throwing the football around from the previous day already. Overall in the last 2 days I've thrown the football for about 2 hours....more than I've done total in the last 1.5+ years. Anyone have anything they can do for the shoulder?

Allen Yeh
11-06-2009, 05:54 AM
November 6, 2009

Early AM
Run:
Total time: 17:04
Total Distance - 2.22

breakdown:
1.03 miles - 7:41
1.46 miles - 11:15
2.22 miles - 17:04

Notes:
-Happy with this time for 2+ miles

Allen Yeh
11-09-2009, 07:02 AM
November 8, 2009

Recovery day -
Foam Roller - total body ~15 minutes
lacrosse ball - feet, calves, glutes, infraspinatus

Allen Yeh
11-11-2009, 10:58 AM
November 10, 2009
bw = 188

1. Warmup
Defranco Simple Six and Agile eight - 7min/9min respectively

2. Strength
deadlift - 45 x 8, 95 x 5, 185 x 3, 235 x 1, lynx grips - 235 x 5, 255 x 5, 285 x 12
levator scapula stretch - 0:20L/R, 0:20L/R
wall slide - 8, 8
(superset with no rest - 3 minutes)

military press - 45 x 5, 75 x 3, 90 x 5, 100 x 5, 115 x 10
barbell hip thrust - 95 x 5, 95 x 5, 95 x 5, 115 x 5
(superset with full rest - 1 minute)

pullups - chest to bar - 10, 3, 4
pushups - chest to floor slow - 20, 12
landmine - 40 x 6L/R, 40 x 4L/R
(superset with full rest - 0:45)

Notes:
-5/3/1 week 1 - reduced loads back a couple of months
-DL - this felt ok
-military press - not bad
-barbell hip thrust - pretty hard

Allen Yeh
11-11-2009, 11:06 AM
November 11, 2009
bw = 188

1. Warmup
Defranco Simple Six and Agile eight - 5:30min/8:45min respectively

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

oly back squat- 95 x 8, 145 x 5, 165 x 5, 185 x 8
wall ankle mobility - 8, 8
(superset with no rest - 3 minutes)

bench press - 45 x 8, 95 x 5, 145 x 5, 165 x 5, 185 x 7
db back extension - 15 x 12, 15 x 8, 15 x 8
(superset with full rest - 1 minute)

Kroc DB row - 30 x 12L/R, 80 x 21L, 80 x 17R
lateral DB raise - 25 x 10, 25 x 8, 25 x 5
(superset with full rest - 0:45)

seated leg curl - 95 x 12, 95 x 8, 95 x 8
barbell rollout - 95 x 8, 95 x 6, 95 x 8

Notes:

Notes:
-5/3/1 week 1 - reduced loads back a couple of months
-bs - this felt awful, butt winked a few times, quit while I was ahead
-bench press - 185 for 7??? UGH
-Kroc Rows - 80 for 21 on the left and 17 on the right? sweet!

Allen Yeh
11-13-2009, 03:41 AM
November 12, 2009

My back muscles are wrecked from the DL's, pullups and kroc rows, Laurie spent like 5 minutes just digging The Stick into my traps and back. Very painful.

~15 minutes of using the The STick on my back, quads, IT band, hamstrings, glutes, hips, adductors
~5 minutes foam roller on thoracic area
Lacrosse ball - feet

With some birthday money Laurie bought an Inversion Table, I spent about 2 hours putting it together, tried it twice, not really sure what it's supposed to be doing for me?

Allen Yeh
11-17-2009, 04:01 AM
November 13, 2009

1. warmup
pushups - 21, 16, 13, 9, 10
(rest 1 minute)

ECWU #1

dot drill - 58.7, 59.3
band dislocate - 5, 5
inversion table situps - 10, 10
(superset with no rest)

2. Energy
300m shuttle run - 4 rounds, every 2:30 - 1:24, 1:31, 1:40, 1:40

1/4 Tabata calf raises

Notes:
-Tentatively followed the Afghan pre-deployment guide put out by Rob over at militaryathlete.com
-shuttle run was 12 lenghts of 25m's - those last 2 rounds felt slooooow
-Tabata calf raise - this was rougher than I thought it'd be.

Allen Yeh
11-17-2009, 04:10 AM
November 16, 2009

1. Warmup
ECWU #2
dot drill - 55.8, 52.0
pushups - 23, 20

2. Energy
580m run - 2:33, 2:37, 2:45 (aiming for a 2:43 pace)
(rest 1 minute)

kb swings - 24kg KB - 2H x 20, 1H x 25L/R
pushups - 15

Leg Matrix Finisher
24 bw squats
12 lunges per leg
12 jump lunges per leg
24 jump squats
time - 3:08

Notes:
-580m's just happened to be one loop around the street next to mine, so I stuck with it
-Leg matrix - I had done this 2+ years ago and didn't remember it being so freaking hard. You are supposed to do it all over again after resting double the amount it took you to complete, my legs were cramping up just standing there so doing this again was not in my future!

Derek Simonds
11-18-2009, 05:47 AM
No way I could have pulled that off in 3 minutes. That was seriously ridiculous. Your runs are still looking good. Tomorrow is my first run day after irritating my ankle in the 5K race. I also am going in for an ultrasound at 8 AM so no food or drink after 12 tonight.

My brother in law sent me an article on Brock Lesnar and said maybe him and I have the same thing MMA Flu.

Allen Yeh
11-18-2009, 12:48 PM
It was so much rougher than it looked like on paper. Hard. In his blog post about them Alwyn Cosgrove says something about once you can do it under 90 seconds...you do it back to back. under 90 seconds???

How is the intestinal stuff?

Allen Yeh
11-19-2009, 05:59 AM
November 18, 2009
bw = 188

1. Warmup
ECWU #1

2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 235 x 3, 265 x 3 , 300 x 11
wall hip flexor mobilization - 6L/R, 6L/R, 6L/R, 6L/R
(superset with no rest - 3 minutes)

military press - 45 x 5, 65 x 3, 85 x 5, 100 x 3, 110 x 12
barbell hip thrust - 135 x 5, 135 x 5, 135 x 5, 155 x 5
(superset with full rest - 1 minute)

pullups - chest to bar - 6, 3, 3, 3, 3
pushups - chest to floor slow - 12

Notes:
-5/3/1 week 2 - quick and dirty hit the basics and got out, had driven 7.5 hour prior to this
-DL - The last time I had 300 for a all-out set I got 10 and this time I got 11, I'll take it!
-Wall hip flexor mobilization (http://ericcressey.com/exercise-of-the-week-wall-hip-flexor-mobilization) - Decided to try this out and I liked it, I really felt it tugging at my hip flexor as you tighten your glute when you lean in towards the wall
-military press - Last week I had a higher load...oops
-barbell hip thrust - 155 for 5 was much easier than 95 last week
-pullups - One of my lifts had to suck and it was pullups, last week my first set I got 10 today 6 felt hard, eh oh well

Derek Weaver
11-19-2009, 10:04 AM
Is that deadlift a rep PR?

I like that wall hip flexor mobilization as well. To be honest, there is very little that comes from the Cressey Performance guys that I don't like.

I see you're still using his warm ups even after his Maximum Strength program. I did this as much as I could when I was in Europe. It's a life saver.

Allen Yeh
11-19-2009, 10:30 AM
It's a rep PR for 300 for sure. Not sure how it matches up with my all time DL rep pr in terms of using that formula Wendler has.

I like Cressey's warmups, they are arranged pretty logically and hits upper and lower body. I liked the DeFranco stuff but for a total body warmup those 2 drills just take way too long.

Derek Simonds
11-19-2009, 10:52 AM
I have worked the DeFranco stuff in only on days when I am doing upper or lower. I will look at EC's warm up from Max Strength.

409.89 on the Wendler PR Calc. That was a great lifting session no way around it. P/U's after a rep PR on DL's should suck. Great job!

Allen Yeh
11-19-2009, 11:07 AM
Nice I just looked up 315 x 9 and it's 409.41 so yes this is PR all around.

Allen Yeh
11-24-2009, 12:23 PM
November 19, 2009
bw = 192???

1. Warmup
Defranco Simple Six and Agile eight -8:40min/6 min respectively

2. Strength
oly back squat- 45 x 8, 95 x 5, 145 x 3, 155 x 3, 175 x 3, 195 x 16
clams - 8L/R
scap pushup - 8
plate halos - 15 x 5CL/CCL, 15 x 5CL/CCL
(superset with no rest - 3 minutes)

bench press - 45 x 8, 95 x 5, 145 x 1, 155 x 1, 135 x 5, 155 x 3, 175 x 3, 95 x 3

Kroc DB row - 30 x 10L/R, 80 x 20L, 80 x 20R

Notes:

Notes:
-5/3/1 week 2 - Hit the main lifts and out, PT test on following day
-bs - Today my mind was much more "in" it and this was 1 rep shy of a rep PR, in May I hit 17 for 195, I probably coudl have tied it knowing that ahead of time, oh well
-bench press - 185 for 7??? UGH
-Kroc Rows - 20 for both arms was happy enough

Allen Yeh
11-24-2009, 12:27 PM
November 20, 2009
BW - 189

APFT
79 pushups
63 situps
16:24 2-mile run
100+79+66

I'll take the pushup score, not happy but accepting of the situp score and unhappy with my run, lately I've been hitting a solid ~7:40 1 mile, not sure what happened that night. I was doing very good up till 0.75 miles and then from the 0.75 to 1 mile mark I dropped down to 7:59 time and then I couldn't maintain even a 2:00/quarter mile pace for the remaining mile. Terrible.

Kevin Perry
11-24-2009, 05:39 PM
Good work on the pushups, whats your best run time?

Allen Yeh
11-24-2009, 07:08 PM
Good work on the pushups, whats your best run time?

Best I've ever done was 14:20 at around 188.

Allen Yeh
12-03-2009, 03:30 PM
Geez I haven't updated this in a while... here goes!

November 25, 2009

1. Warmup
lacrosse ball - feet, calves, glutes, infraspinatus
The Stick - front of shins, quads, IT band, adductors, lower back
foam roller - lats, thoracic
kb halo - 12kg x 5CL/CCL

2. Energy
KB swing - 24kg - 2H x 12, 1H x10LR, 2H x 15, 1H x 10L/R, 2H x 10, 1H x 20L/R, 2H x 15, 2H x 10
KB C+J - 12kg - 2 min L/R - 22 L/R
KB clean - 24kg - 5L/R
band dislocates - 5, 5
kb halo - 12kg x 5CL/CCL
scap pushup - 12

Superset no rest:
swing - 1 to 7
goblet squat - 1 to 7

jump rope - 1 min

Allen Yeh
12-03-2009, 03:36 PM
November 27, 2009
The Stick - lower body - 20 rolls

November 28, 2009

1. warmup
lacrosse ball - feet
Defranco Agile 6
Defranco Elite 8
jump rope - 1 min x singles, 0:30 L/R, 0:30 singles

2. energy

Sandbag circuit no rest - 110#'s - 3, 5, 5, 5, 7
power clean
squat
row
deadlift

playtime with Connor: Connor would pick things for us both to do and we'd do it, a total blast and it got hard near the end
all lengths down driveway ~10-15m's
farmers walk - 1 x length 24kg KB x R
bear crawl - 2 x length
farmers walk - 1 x length 24kg KB x L
bear crawl - 2 x length
pushups - 10
bear crawl - 2 x length
plank burpees - 10
bear crawl - 2 x length
band good mornings - 10
bear crawl - 2 x length
cartwheels - 5 L/R

Allen Yeh
12-03-2009, 03:47 PM
November 30, 2009

1. warmup
lacrosse ball - feet, calbes infraspinatus, glutes ~10 minutes
The stick - shins, lower back ~2 minutes
foam roller - IT band, adductors, quads, hip flexors, thoracic, lats ~15 minutes
basic joint mobility - feet to neck - ~10 minutes
hip flexor stretch - 0:30L/R, 0:30L/R

kb halo - 12kg x 5CL/CCL, 5CL/CCL
glute bridge - 110# sandbag - 12, 12
band dislocates - 5, 5
(superset no rest)

dot drill - 63 seconds, 57.4 seconds

2. Energy
2H KB swing - 24kg x 10
KB snatch - 12kg x 30L/R, 24g x 10L/R

Notes:
-More of a recovery session than anything else, the workout was compromised by the kids needing their bikes fixed

Allen Yeh
12-03-2009, 04:00 PM
December 1, 2009

1. Warmup
1H farmers walk - 24kg ~300m's with hand switching
2 x KB circuit:
deadlift - 5
high pull - 5
halo - 3CL/CCL
around the world - 5CL/CCL
1H swing - 5L/R
windmill -3L/R
good morning - 5
cossak - 5

2. Energy
5 rounds:
10 high pulls
5L/R T stabilization rotation
5L/R contralateral pushup
Total time - 7:14

kb snatch - 2L/R
kb snatch + windmill - 3L/R

5-4-3-2-1 w/24kg KB
2H swing
Goblet squat
contralateral pushup
Total time: 3:11

kb cleans - 24kg x 5L/R
waiter walk - figure 8's x 2 per arm

1H rack walk back home ~300m's - switch as needed

Notes:
-A great conditioning session, overall, the ideas for the circuits was taking from KettlebellAthletics.com which had some great short workouts in the last few weeks.
-This session was killer on my lats, for some reason my lats are SORE from all this the next day and the day after that.

Allen Yeh
12-03-2009, 04:06 PM
December 3, 2009
bw = 188

1. Warmup
ECWU #1

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

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

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

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

Derek Simonds
12-04-2009, 07:34 AM
Said in a very high pitched voice "Yeah buddy nothing but a peanut!"

Very nice job on the DL's and presses. Is that the hip flexor mobilization that Eric Cressey had in his video a couple of Mondays ago? Where you hold the ankle of the leg behind up next to your butt so that the leg you are stretching the quad is in flexion when you stretch the hip flexor.

Those cossack squats are interesting. My buddy who trains with me has limited flexibility and we have been working on it and these are going to fit the bill for what we need to achieve.

Derek Simonds
12-04-2009, 01:04 PM
Was this at Fort Benning when you were there?

https://store.sorinex.com/Articles.asp?ID=232

Derek Weaver
12-04-2009, 01:22 PM
Nice Deads. Any idea what the 1 rm may look like on the DL?

Allen Yeh
12-04-2009, 01:38 PM
Derek S.

Yes that is that from the video, I liked it definitely something to add to my collection of prehab exercises. The cossak is good, never really put it in there with any frequency so I'm going to try what the Diesel Crew guys suggested.

And no that was not at Benning when I was there, damn!


Derek W.

According to the equation that Wendler gives I'd be at a 410 DL.

Derek Weaver
12-04-2009, 02:28 PM
Nice. That's something close to 2.5x bw isn't it?

Kevin Perry
12-04-2009, 02:49 PM
yea thats pretty sweet.

Allen Yeh
12-05-2009, 07:01 AM
Thanks, I just want to be able to keep up with the gym, wasn't able to go at all last week hence all the KB stuff. Forgot my military ID in my car in DC. My plan is to try to hit the gym on base at least once a week by me. It's like 20 minutes away so not ideal but better than nothing. I'm going to alternate the squat/bench day with the DL/military press day.

Allen Yeh
12-05-2009, 07:14 AM
December 4, 2005

Platoon PT
Army warmup
20 pushups
15 4-count flutter kicks
15 burpees
15 situps
Done by squad:
run 50m's
5 burpees
run 50m's
run 50m's
20 pushups
run 50m's
5 jump squats
run 50m's
100m's walking lunge
50m's run
50m's bear crawl
Army cooldown

Notes:
-This workout was run by an NCO however I was driving the bus here. My plan for drill weekends is PT every day and if it's a 3 day then intensity wise it'll be medium, high then low.
-This workout was pretty easy I wanted to turn it up a little now I know where to tweak things.

Allen Yeh
12-05-2009, 07:16 AM
December 5, 2009

Platoon PT:
Army warmup
400m warmup jog
400m run
25 burpees
400m run
20 burpees
400m run
15 burpees
P90x abs
Army cooldown

Notes:
-This was a plan for ttoday I only got to the 3rd 400m's run where I was taken out of PT and made OIC for the APFT that was going on off to the side. Sucks.

Allen Yeh
12-10-2009, 07:00 PM
Epididymitis sucks, I can't sit without pain, can't walk without pain, can't stand still without pain. I haven't done anything since PT on Saturday and unless this cipro starts beating this infections ass like now I don't see myself doing anything else this week.

UGH.

Derek Weaver
12-11-2009, 12:47 AM
I just googled Epididymitis. Ouch. I hope you get better soon.

Kevin Perry
12-11-2009, 09:44 PM
That sucks man, I'm sorry. Hope you feel better soon.

Derek Simonds
12-12-2009, 10:03 AM
Bro I just saw. Hope your antibiotics are working. Update us when you can.

Allen Yeh
01-06-2010, 08:08 AM
It's been a long time, going to throw in an update.

December 16, 2009
1. Warmup
wall hip flexor mobilization - 6L/R
scap pushup - 10
knee hugs - 5L/R
lat stretch - 0:20L/R
glute bridge - 15
chest stretchg - band overhead - 0:30L/R
walking lunge - 5L/R
levator scapula stretch - 0:30L/R
quad pull - 5L/R
band dislocates - 8
wrist/elbow rotations
kb swings - 2H x 10, 1H x 10L/R
inverted hamstring - 6L/R
windmill 3L/R - hurting groinal area, stopping
squat - 10
neck rotations -10 total reps per type
jump rope - 1 minute

2. strength
sandbag clean and press - 110# - 4, 3, 5, 5(cleans only)
kb halo - 12kg - 5L/R, 5L/R, 5L/R
(superset with no rest - 2 minute rest)

sandbag squat - zercher - 10, 10, 6
parallette pushup - 12, 10, 10
(superset with full rest - 1 minute rest)

Kroc KB row - 24kg - 26L, 23R
RDL - unlitaeral - 2 DB's - 15#'s x 12L/R, 15#'s x 12L/R
(superset with full rest - 1 minute rest)

Circuit with no rest:
DB row - 15#'s x 15
KB GM - 24kg x 15
kb curl - 12kg x 15
kb press - 12kg x 15
kb french press - 12kg x 15
kb swings - 24kg x 15
around the world - 24kg x 15CL/CCL
goblet squat - 24kg x 15

Notes:
-Last workout before this was the 5th of December. Things were still a bit uncomfortable with certain movements like windmills

Allen Yeh
01-06-2010, 08:09 AM
December 18 - December 29, 2009

Out and about traveling for the holidays, didn't do too much other than some light stretching and mobility stuff, one day I shoveled my parents 2 feet of snow out of the driveway, whew that was "fun."

Allen Yeh
01-06-2010, 08:20 AM
January 4, 2010

Spartacus workout from Mens Health Magazine - 1 round, 1 minute per exercise
goblet squat - 24kg
mountain climbers - I did these Joe Defranco style
1h kb swing - 24kg
t pushup w/ 8# db's
split jump
db row - 15#'s
db side lunge and touch - 15#'s
renegade row - 15#'s
db lunge and twist - 15#
db push press - 15#'s

Note:
-This is supposed to be 3 rounds but I only did 1 round, I feel very out of shape.

Derek Weaver
01-06-2010, 11:23 AM
Good to see you're back to training and feeling better.

Don't do the stupid stuff I do and try and get after it full force right away. Reserve that idiocy for me.

Allen Yeh
01-06-2010, 04:04 PM
Thanks, yeah I'm trying to ease back into things.

My goal for the 2010 as I stated in the goals thread is to get down to high 170s and sit around 180ish. ~10-12% BF right now I'm sitting at 195 probably 12-15%. It sounds silly to reduce that much weight for only a modest reduction in bodyfat but it's more about reducing total weight in order to reduce my sleep apnea problem. This past sumer when I was 180-182 and 8% BF my sleep apnea stuff was pretty much gone (or so my wife says). Now that I'm a bit heavier it's back.

Allen Yeh
01-06-2010, 04:08 PM
January 5, 2010

Playground workout:
single leg squat off a bench - 10L/R, 10L/R, 10L/R, 10L/R

chinups - chest to bar - 5, 5, 3, 3, 3, 3, 3, 3, 3
dips - 10, 10, 10, 10, 10, 10
(superset with full rest - 1 minute)

Derek Simonds
01-06-2010, 06:12 PM
Glad to see you back and moving. Good goals for 2010.

Allen Yeh
01-10-2010, 11:45 AM
January 9, 2010

Throughout the day just snuck in a set or 2 when I was free:
unilateral db military press - 50 x 5L/R, 50 x 5L/R, 50 x 5L/R
lateral db raise - 20 x 10
rear db flye - 20 x 10
back squat - 135 x 15, 135 x 15

Notes:
-I had drill today but it was a low key day and at the reserve center so I took advantage of the gym

Allen Yeh
01-12-2010, 06:10 AM
January 12, 2010
*fasted workout*
*14 hours IF*

1. Warmup
ECWU #2 - did a bit more foam rolling
plate halo - 15 x 5CL/CCL, 15 x 5CL/CCL, 15 x 5CL/CCL
wall hip mobilization - 6L/R, 6L/R, 6L/R

2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 215 x 1, 215 x 5, 250 x 5, 285 x 13
military press - 45 x 8, 75 x 3, 85 x 1, 85 x 5, 95 x 5, 105 x 12
pullups - chest to bar - 3
chinups - chest to bar - 4, 4, 4, 3, 3, 3, 3, 3

double KB c+j - 35 #'s x 5

Notes:
-First real lifting session since early December
-Not terrible not great.

Derek Weaver
01-12-2010, 07:37 AM
You still at the reserve center or did you find a gym?

I'd say a good session for no lifting for ~ 1 month

Allen Yeh
01-12-2010, 07:49 AM
I'm using the gym at Bolling AFB this week. My last week of working in DC before I start my new job down in SC.

Derek Simonds
01-13-2010, 03:27 AM
Good luck with the new job in SC! I wish I had double KB's I really want to try working with them. I will add them to the wish list for the year. Like Derek said solid session for being out of the gym for a month.

Allen Yeh
01-13-2010, 03:56 AM
Using 2KB's felt....awkward, the rack felt comfortable but the clean felt weird beacause I had to take an extra wide stance so that I could get both bells between my legs.

I'm hoping to get in there at least 2 more times this week.

Derek Weaver
01-13-2010, 11:24 AM
Double kettlebell work is incredibly awkward at first. The rack position is tough because you can't find your hip as easily.

People who have the 'bosu' thing going on tend to do better finding a good position.. In KB comps you used to see people use their belt to aid the rack. Now I think it's illegal.

I'd suggest spending time in the rack and only the rack each session. You'll develop a great tolerance to lactic acid.

You'll get used to the clean with a wide stance. Over time you'll adjust your swing and that'll be the least of your problems.

Allen Yeh
01-14-2010, 11:22 AM
January 13, 2010
BW = 190
*IF = 17 hours*

1. Warmup
row 1.5 minutes
Defranco Agile 8
Burgener warmup - 45 x 1

2. Strength
power snatch + OHS - 45 x 4, 95 x 3, 95 x 3, 95 3
clean+push jerk + lockouts - 95 x (1,3,9), 145 x (1,2,10)
back squat - 155 x 5, 175 x 5, 195 x 8(horrible!), 95 x 30

3. Energy
double KB complex: 2 x 35# kb's
press x 8
clean x 8
front squat x 8
swing x 8
Time - 1:53

kb half snatch - 35 x 2L/R (didn't like this movement
kb snatch - 35 x 10L/R
row -5 minutes - 1200m's
treadmill walk @3% incline - 10 minutes

Notes:
-PS+OHS - The last 2 sets felt much better than the first 2 sets, I had to get my body back in the snatching groove
-Back squat - this sucked, the last time I did 195 in December I got 16 reps, horrible
-30 x back squat - Not fun! The arches of my feet started cramping by the end of the set!
-Messed around with the 35# KB's for a bit nothing serious, didn't want to go too crazy with the pressing as I was planning on benching the next day.

Allen Yeh
01-14-2010, 11:30 AM
January 14, 2010

1. Warmup
Defranco Simple Six
plate halos - 15# x 10CL/CCL
handstand hold - 0:35
Cossack - 8L/R
1H kb swing - 35# x 10L/R

2. Strength
Bench Press - 45 x 10, 95 x 6, 145 x 1, 145 x 5, 165 x 5, 185 x 7
inverted hamstring - 5L/R, 5L/R

incline DB press - 70 x 6, 70 x 6, 80 x 6
Kroc DB row - 25 x 10L/R, 80 x 21L, 80 x 20 R

face pull - 70 x 12, 80 x 12
cable curl - 100 x 9, 100 x 6, 90 x 6, 90 x 5

kipping pullup - 2, 1 (hands feel torn up!)

Notes:
-The time between yesterdays workout and today was only 8 hours and I had a crappy night of sleep. Not a stellar day.
-Bench - Eh!
-Kroc rows - heavy!
-kipping pullup - my hands just felt terrible, these were a no go

Allen Yeh
01-18-2010, 05:24 PM
January, 18, 2010

Started my new job today, pretty psyched about it. Found the Naval base gym which can be on my way to and home from work if I take a route that isn't the interstate. I swung by there today but they closed early due to the holiday. I'm planning on checking it out tomorrow to see what they have availible and then I'll plan my workout from here on out accordingly. The optimal plan would be 5/3/1 and I'm planning on doing military press tomorrow. I need to make sure I get the weights I want to do written down though.

Derek Simonds
01-19-2010, 06:02 AM
Awesome and I saw a post yesterday that your first day went well. I am glad that the move is working out.

Allen Yeh
01-22-2010, 07:19 AM
January 20, 2010
IF = 15 hours
BW = 193

1. Warmup
Defranco simple six

2. Strength
military press - 45 x 10, 65 x 5, 90 x 3, 90 x 5, 100 x 5, 115 x 9, 75 x 10, 75 x 4(right shoulder pain)

2H KB swing - 88# - 15

Notes:
-Super quick session in and out in less than 40 minutes, the KB swings were just messing around as that is the heaviest I've seen. Pretty easy, thought about trying to snatch it but remembered I stopped pressing due to some shoulder pain so I thought better of it.

Allen Yeh
01-22-2010, 07:20 AM
January 21, 2010

joint mobility upon waking up only 5 "reps" per bodypart

foam rolling during the NBC lineup of comedy! mostly thoracic, lats and it bands

Allen Yeh
01-22-2010, 07:26 AM
The plan for now:

While it seems like training ADD it's not! I promise! Heh, in all seriousness this last week I didn't worry too much about training just focused on my new job and if I trained I trained. I've been flip flopping on whether I was going to stick with 5/3/1 for now or going to do a more intense weight losing cycle first. It looks like the holidays just took a bit to catch up with me but now, ugh I'm probably at 15%+ BF, I'd swear like 3 weeks ago I was sitting below 15%. This week my diet has been pretty dialed in and I'm going to start tracking my IF schedule again as well this week I've been doing pretty well with 14-16 hour fasts.

I'm going to give this 6 week Sprinting for fat loss program a go it wsa a new article from T-nation this week and I think it fits my schedule pretty well right now.

After this 6 weeks then I'll head back to 5/3/1 to get my numbers from horrible to average! Heh.

Derek Simonds
01-22-2010, 12:12 PM
I liked that plan a lot. Probably a good fit for the next 6 weeks.

Allen Yeh
01-25-2010, 03:54 AM
This is the article I was talking about in my previous post

http://www.tmuscle.com/free_online_article/sports_body_training_performance/sprinting_towards_single_digit_body_fat

Anyone know what the contrast method for benching is? I meant to look it up this weekend but forgot all about it.

Edit*

I found something that sounds like what the author is talking about. other seraches led me to things like chains...etc:
Wave Loading (or the Contrast Method)

You usually see wave loading in the form of the 6/1/6/1 protocol, but you can also use others like 5/1/5/1 or 4/1/4/1. This means you’ll do six reps of an exercise, rest, then do a single heavy rep and then repeat.

Ian has written, "The aim of the first set of six is to enhance the loading potential of the first single rep and second set of six. The second set of six and second single are aimed at exploiting the neural dis-inhibition created by the first. If you don’t respect this — if you go too heavy in the first set of six or first single — you won’t experience this neural dis-inhibition, as it’ll be clouded by fatigue." In a nutshell, that means you can trick your nervous system and be able to lift more weight for a set of six than if you hadn’t done the near-maximal single.

Here’s an example of wave loading using 6/1/6/1:

1 x 6 at 220 pounds (about 100 kg)
1 x 1 at 275 pounds (about 125 kg)
1 x 6 at 230 pounds (about 105 kg)
1 x 1 at 285 pounds (about 130 kg)

Allen Yeh
01-26-2010, 04:51 AM
January 25, 2010
BW = 192
*IF 16 hours*

1. Warmup
KB swings - 55# - 2H x 10, 1H x 10L/R, H2H x 10
Defranco Simple 6
scap pushups - 10
neutral grip pullups - slow - 3
KB snatch + windmill - 35# - 3L/R

2. Strength
Bench press - Contrast Method - 45 x 8, 95 x 5, 135 x 3, 175 x 5, 205 x 1, 185 x 4, 215 x 1, 195 x 3, 225 x 1
1-arm DB row - 30 x 8L/R, 45 x 5L/R, 60 x 3L/R, 90 x 1L/R, 90 x 6L/R, 100 x 6L/R, 110 x 6L/R, 115 x 5L/R, 115 x 6L/R, 115 x 6L/R
(superset with full rest - 2 minutes)

decline DB press - 3101 tempo - 50 x 8, 50 x 8, 50 x 10
inverted row - 5, 6, 6
(superset with full rest - 0:45)

DB farmers walk - 120 x 60 feet, 120 x 40 feet, 95 x 40 feet
(full rest - 2 minutes)

Notes:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/sprinting_towards_single_digit_body_fat
-Week 1, day 1 of the above program
-Bench - took this conservatively as I wasn't sure how I'd do, the 1's felt pretty easy, so next week I'll up it by 5#'s
-1-arm row - I knew I should have started higher, I usually do Kroc Rows with 80 for 20+ reps
-decline DB - Neh the decline they have here was really odd, very hard to get the weights up and feet in, 50 was the most I was willing to go, I guess I could have gotten someone to hand be the DB's
-Farmers walk - Supposed to be 4 sets but the 3rd set was somewhat of a maze to get around people in the way, I just left in frustration by the time it was time for my 4th set.

Derek Simonds
01-26-2010, 11:39 AM
Maybe we could start a new fitness craze / personality building program that is based on farmers walks through a crowded gym. You would definitely need waivers to ward off law suits on broken toes.

Allen Yeh
01-27-2010, 05:23 AM
I should have just asked if I could go out to the sidewalk and left my ID or credit card as collatoral. Maybe next monday.

Allen Yeh
01-27-2010, 05:29 AM
January 26, 2010
IF = 16 hours

1. Warmup
jog -2:10
high knee march - 2 x 20 steps
butt kicks - 2 x 20 meters
lateral shuffle - 2 x 10 steps
cariocas - 2 x 8 steps
A skips - 2 x 10 steps
strides - 2 x 50m

2. Energy

100m @80% w/ focus on knee lift - 5 sets with 4 minute rest
600m walk
active assisted hamstring stretch - 3 sets of 6 reps

Notes:
-Week 1 day 2
-Not a bad overall day although it would have been better if I could have done this at the track instead of my street. The university track was being used by the track team when I got there. D'oh!
-warmup - a good warmup although the 1 minute rests were killing me
-100m's - I tried to keep it at 80% although it wasn't easy and wasn't sure what it meant by focus on knee lift
-hamstring stretch - I felt the stretch more in my left leg than my right and my right hip started feeling tight near the last few 100's as well. hmm.... weird.

Derek Weaver
01-27-2010, 05:39 PM
Strictly a guess, but I'm guessing the knee lift has to do with stride length and/or ensuring the power generated in each stride. Scott Kustes would probably know for sure.

Allen Yeh
01-28-2010, 03:39 AM
It felt odd when I was sprinting and in my mind I was trying to brings my knees up.

Allen Yeh
01-28-2010, 06:30 AM
January 27, 2010
IF = 17 hours

Rest day, spent it at the park with the kids for 2 hours. I love living somewhere that I am even able to go to the park at the end of January.

Derek Simonds
01-28-2010, 01:57 PM
I thought in sprinting you werent supposed to think bringing the knee up but driving the foot back? I suck at sprinting coaching cues.

Allen Yeh
01-29-2010, 03:36 AM
I have no idea, in the article it says 100m sprint @ 80% with knee lift emphasis. Maybe I'll ping Scott and see what he thinks.

January 28, 2010
IF = 15 hours

Unintentional off day, left my gym bag sitting by the front door when I left this morning. Crashed out to bed by like 8:30 pm though, I must have been more tired than I thought I was.

Allen Yeh
02-01-2010, 04:23 AM
January 29, 2010
*IF = 15 hours*

ECWU #2

Podium DL - 18" - 45 x 8, 135 x 1
trap bar DL - bar x 10, 135 x 5, 225 x 2, 315 x 1
Gary's DL challenege - 315# DL as many in half an hour - 57

neutral grip pullup - 3,4,3,2
reverse hypers - 10, 10, 10

Notes:
-Trap bar DL - I liked using the trap bar, first time I've messed with one, 1 thing I ddin't like was that it was a bit weird with foot placement thatn what I was used to with conventional DL, and also gripping the trap bar if your hand wasn't in the exact right place the whole thing would start to tip, very narrow grip bars
-Gary's DL Challenge - Ok well I started off really well of course the first 10 minutes I was already at like 25 and I just wanted to keep a pace of 1 DL every 30 seconds, at the halfway point I thought it'd be a good idea to put a belt on. After the 20th minute I felt like I hit a wall, I just could not keep up the pace and then I got behind. In the last 3 minutes I could only get 1 with many attempts at trying to get to 60. I think having the ability to drop the weight would make a huge difference as I was lowering each one.
-I did some hypers after to get some blood flowing because even during the 30 minutes I could feel myself starting to stiffen up. My back from the back of my knees to my traps has been sore. Friday wasn't too horrible, Saturday was a little worse, when I woke up Sunday though just rolling out of bed was an effort. Today everything is sore but not quite as stiff as it has been.

Derek Simonds
02-01-2010, 07:37 AM
I am thinking some foam rolling might be in order today.

Allen Yeh
02-01-2010, 08:15 AM
January 31, 2010

To get some blood pumping:

band good mornings - red iron woody - 12, 12, 12
Ido Portal Scap mobilization routine:
scap pushup - 10, 10, 10
overhead straight arm band pulldown - purple JS band - 10, 10, 10
The Whippet - blue JS band x 10, blue JS band x 10, purple JS band x 10
shoulder dislocates - red Iron Woody band - 10, 10, 10

serratus anterior DB raise - 8 x 10L/R
inverted hamstring - 10L/R
trap stretch - 0:30L/R

Light pressure foam rolling and the stick - very light putting my full weight on the foam roller was not going to happen.

Allen Yeh
02-02-2010, 11:06 AM
February 1, 2010
if = 16 hours
bw = 192

1. Warmup
Defranco Simple 6
Ido Portal Scap warmup w/ purple JS band
kb swing - 35# - 1H x 10L/R, 2H x 10

2. Strength
push press - 45 x 5, 95 x 5, 145 x 5, 145 x 5, 155 x 4, 155 x 3, 155 x 3
neutral grip pullup - chest to handles - 4, 4, 4, 4, 4, 3
(superset with full rest - 1:30)

DB pullover - 55 x 8, 65 x 8, 80 x 6
burpees - 0:20 - 7, 7, 7
(superset with full rest - 1:00)

Notes:
-Day 4, week 1 - the DL thing kind of messed me up so I'm picking up where I left off
-push press - I am so freaking weak overhead it is ridiculous!!!!!!

Allen Yeh
02-03-2010, 08:49 AM
February 2, 2010
*IF 16 hours*

Sprint day but the torrents of rain turned it into an off day. Today looks like a nice day though.

Allen Yeh
02-16-2010, 12:25 PM
February 15, 2010

1. Warmup
DeFranco simple 6
Ido's scap warmup
texas pushup challenge - failed on round 9

2. Strength
military press - 45 x 5, 80 x 5, 95 x 5, 105 x 5, 45 x 10, 45 x 10, 45 x 10, 45 x 10, 45 x 10
neutral grip pull-up- chest to bar - 10sets of 3
(superset with full rest - 1 minute)

highpulley cable curl - 70 x 12, 70 x 12
db curl- far end grip - 20 x 8, 15 x 8
low cable curl - 70 x 8, 50 x 8
plank - 0:30, 0:30
(superset with no rest)

3-point plank - 0:20L/R

3. Energy
farmers walk - w/ trap bar - 225# - 30m's, 30m's, 20 m's, 20m's
tabata kb swings - 62# - 4 rounds

Notes:
-5/3/1 week 1 day 1
-Starting very low and working my way back up, taken the last 1.5 weeks off because my back has been feeling weird since the half-hour DL challenge
-bicep circuit from T-nation article: http://www.tmuscle.com/free_online_article/sports_body_training_performance/unconventional_workout_biceps
-The circuit was pretty hard and the different grip on the DB curls made a big difference
-farmers walk - Eh didn't really get any conditioning out of this my grip was failing before I got anything out of it.
-KB swings - I started loosing my grip by the 3rd round so I called it after the 4th round, my forearms were super pumped from the farmers walks.

Allen Yeh
02-16-2010, 12:26 PM
Oh and I've resolved to do at least one "core/Abz" exercise every training session due to the bad influences of Derek W. and Derek S. I started out slow with just some regular planks this session.

Derek Weaver
02-16-2010, 08:13 PM
Nice work on the abz. I actually noticed that even when with my back feeling a little "off" at times, regular ab work since the injury has seemed to really help with confidence overhead, pulling and squatting. All the important stuff.

Derek Simonds
02-17-2010, 04:36 AM
Yes to all that Derek said... and if I am gonna be chubby at least my belly is gonna be solid :D Nice press work.

Allen Yeh
02-19-2010, 06:20 AM
February 18, 2010
bw = 192

1. Warmup
ECWU #1
Ido Portal Scap WU

2. Strength
DL - 45 x 8, 135 x 5, 185 x 3, 215 x 1, 215 x 5, 250 x 5, 285 x 8, 135 x 10, 135 x 10, 135 x 10, 135 x 10
bench press - 45 x 8, 65 x 5, 95 x 3, 130 x 1, 135 x 5, 150 x 5, 170 x 11
(superset after working sets of DL's were done - full rest - 1 minute)

neutral grip cable row - 135 x 8, 135 x 8, 135 x 8 (super slow strict reps)
(1:00 rest)

Pallof press - 40 x 10L/R, 60 x 3L/R(0:10 iso holds), 60 x 3L/R(0:10 iso holds),
(1:00 rest)

band GM - purple JS - 10
band crunch - purple JS - 10, 10
(superset no rest)

Band curl - 60/30 - purple JS - 60, 25
(1:00 rest)

FS - 45 x 5, 45 x 5, 95 x 4


3. Energy
Tabata FS - 95# - 8, 8, 7, 6, 1(fell forward on 2nd rep and quit)


Notes:
-5/3/1 week 1 day 2 - DL and bench since I only had 2 training sessions this week, next week at least 3 sessions.
-DL - these did not feel fantastic, maybe i should have went even lower for my max
-Bench - this felt way better than my press or DL so far, shows perhaps I didn't make my max low enough for the other lifts
-NG cable row - really took these with a moderate weight but slow and making sure I pulled my scaps down and back on each rep
-Pallof Press - ABZ
-band GM + crunch - neh, the band was too light
-band curls - 60 reps in 0:30 - wow this was hard, super biceps pump, I didn't rest enough because my second set I only got 25 reps in 30 seconds
-Tabata FS - UGH, now I remember why it's been 3+ years since I've done this again, during the 4th round I was starting to tip forward and my 5th set on my 2nd rep I dropped the bar. That was enough of that!

Kevin Perry
02-19-2010, 09:15 AM
Hey Allen, what do you think is the best way to program upper body hypertrophy work into 5/3/1?

Allen Yeh
02-23-2010, 04:18 AM
February 19 - 21, 2010

Atlanta for the weekend, spent some time in the pool with the kids on Friday and Saturday. Spent some time in the hotel gym "playing" with the kids in the gym just messed around while they messed around nothing serious.

Derek Simonds
02-23-2010, 05:48 AM
Hey Allen, what do you think is the best way to program upper body hypertrophy work into 5/3/1?

Allen and Kevin here is how I do it.

I have been doing upper body hypertrophy that Gant suggested with 5/3/1. On press days I do sets of 12 for bench and on Bench it is sets of 12 for press. That then ends up being my assistance exercises. You can check my log to see how I have been doing it.

Allen Yeh
02-26-2010, 04:30 AM
February 24, 2010
bw = 194

194??? UGH I'm going the opposite direction of my goals!

February 25, 2010

27 minute NEPA walk

1. warmup
hip flexor stretch - 0:60L/R, 0:60L/R
knee hug - 5L/R
inverted hamstring - 5L/R
Kossack - 5L/R
Lateral squat - 5L/R
Ido scap WU - red IW band - 10 reps all

blue collar fitness KB warmup - 12kg kb - 10 reps each movement

jump rope - 100 singles, 30L/R, 30 singles

2. Energy
KB complex - 24kg KB: 1:30 rest between circuits
2H swing - 10, 10
upright row - 10, 10
goblet squats - 5, 5
row (grabbing by horns of kb) - 10, 12
kb horn curls - 3, 3
crush press - 5, 8
windmill - 6, 6
suitcase DL - 12, 16
t-pushup - 10, 10

ABZ wheel - on knees - 10, 10, 10

Notes:
-At home workout, going to start doing NEPA walks again
-kb complex - Tried following the cues from that t-nation complexes article where you change the reps/weight depending on the movement not necessarily a 10 reps for everything mentality.

Derek Simonds
02-26-2010, 06:16 AM
Are you currently trying to lose weight or gain weight? That makes me chuckle that I am asking that question. Most people it would only seem logical that they were trying to lose weight.

Allen Yeh
02-26-2010, 06:36 AM
Lose, want to get to a weight where my sleep apnea is less of a problem, over the summer when I was sitting like 182 my wife said I wasn't snoring at all. so I'd like to get down to low 180s when I'm a little heavier and high 170's when I'm leaner. Hopefully I can get stronger like I was doing last spring (losing weight getting stronger). I just need to get consisten.

Derek Weaver
02-26-2010, 10:32 AM
February 24, 2010
bw = 194

194??? UGH I'm going the opposite direction of my goals!

February 25, 2010

27 minute NEPA walk

1. warmup
hip flexor stretch - 0:60L/R, 0:60L/R
knee hug - 5L/R
inverted hamstring - 5L/R
Kossack - 5L/R
Lateral squat - 5L/R
Ido scap WU - red IW band - 10 reps all

blue collar fitness KB warmup - 12kg kb - 10 reps each movement

jump rope - 100 singles, 30L/R, 30 singles

2. Energy
KB complex - 24kg KB: 1:30 rest between circuits
2H swing - 10, 10
upright row - 10, 10
goblet squats - 5, 5
row (grabbing by horns of kb) - 10, 12
kb horn curls - 3, 3
crush press - 5, 8
windmill - 6, 6
suitcase DL - 12, 16
t-pushup - 10, 10

ABZ wheel - on knees - 10, 10, 10

Notes:
-At home workout, going to start doing NEPA walks again
-kb complex - Tried following the cues from that t-nation complexes article where you change the reps/weight depending on the movement not necessarily a 10 reps for everything mentality.

I don't remember that one. Was it one of the ones from a little over a year ago where Mike Mahler gave that writer a program to follow with the KB's?

Allen Yeh
02-26-2010, 02:02 PM
I made the KB complex up myself but the article I'm talking about was this one:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/complexes_20_optimize_your_fatloss_workouts

I've always felt a bit limited when doing complexes in the past usualy due to overhead pressing. This article made sense to me and I haven't really been doing complexes in a while so I thought yesterday would be a good time to implent it.

BTW those skater squats were evil.

Derek Weaver
02-26-2010, 02:18 PM
I missed that one somehow. I'm beginning to appreciate complexes more and more.

Good article and looked like a good time with the 'bell.

Kevin Perry
02-26-2010, 03:18 PM
Another good article.

Allen Yeh
02-26-2010, 03:34 PM
February 26, 2010

1. Warmup
Elite 8
CA standard WU - short version 1/2 reps
jump rope - 50 singles
Burgener WU - 45 x 1

2. Strength
FS - 45 x 8, 95 x 5, 135 x 3, 135 x 5, 150 x 5, 170 x 8

skater squat - bw - 6L/R, 6L/R, 6L/R

good mornings - 45 x 15, 65 x 15, 65 x 15
corkscrew MB - 15# x 10L/R
incline board situp w/ MB - 15#'s - 10, 10
(superset no rest)

rope pullups - 4, 5
db 21's w/ 7 second isometric hold - 15#'s, 20 #'s

3. Energy
DJ complex E - bar - 1:48, 1:28, 1:58 w/ 1:30 rest
power clean
military press
back squat
good morning
behind the neck press
front squat

Notes:
-5/3/1 - day 4 week 1
-front squat - did these instead of back squats will keep these for this cycle
-skater squat - tried these out with just BW and it was lactic acid city
-core ciruit -ABZ - haven't missed doign them in a session yet.....of course I've missed whole sessions though
-rope pullups - felt my grip giving away rather than a pullup limitation
-DB 21's - 7 from bottom to middle w/pronated grip, 7 from middle to top w/neutral grip, 7 of the entire movement w/ supinated grip, 7 second isometric hold at the middle, 1st set I went too light but 2nd set I was having a hard time finishing
-DJ Complex E - I haven't been doing enough conditiong at all so I'll throw in barbell stuff at least once a week. The last round with the behind the neck press I felt rough. Good effort overall.

Derek Weaver
02-28-2010, 05:58 PM
Skater squats eh? I guess someone had to test them out. I'll give 'em a go this week assuming I can get to squats before I leave town. How far away do you think you are from adding external loading?

Allen Yeh
03-01-2010, 03:28 AM
The DOMS from the skater squats was pretty rough this weekend. Although I guess is wasn't all the skater squats since I did do like 6 sets of 15 for GM's. The skater squats did in the front of my legs and the GM did in the back.

I might try adding some loading not this week but maybe light weight next week. I'll stick with BW this week and see if it feels any easier.

Allen Yeh
03-01-2010, 03:31 AM
February 27, 2010

NEPA walk - 30 minutes

February 28, 2010

Lots of static stretching throughout the day, upper and lower body. Joint mobility throughout the day, tried to foam roll my legs some but it was just too much.

Tried the Brettzel and maybe I'm doing it wrong, I googled up a video to make sure and it seems like the guy demonstrating it had more dysfunctions present that I felt doing it. I felt some tightness in my left hip when I was turned to the right side. That was about it. I felt some knee pain in my left knee when I was turned to the left side but I think I was pulling too hard with my hand. When I tried it again later I had no knee pain. I wasn't sure about what I was supposed to used to keep my head neutral as it said something that keeps your head neutral when you are on your side and then you twist.

http://www.dragondoor.com/articler/mode3/539/

Derek Simonds
03-01-2010, 04:18 AM
Never mind I see you linked to the article. It is a goofy stretch I tried it also, once.

Allen Yeh
03-02-2010, 03:46 AM
March 1, 2010

Wanted to workout at home today but lunch did a number on my stomach didn't start feeling better until it was time to start making dinner! I'm going to start noting what I'm eating a little better because last week I had something and my stomach also felt pretty funky.

NEPA walk - 30 minutes

Derek Weaver
03-02-2010, 10:24 AM
On the Brettzel, I like to stretch the quads/hip flexors for ~30 seconds first, then get into the stretch. I "feel" the stretch much better after I've already loosened up a bit. Once you're a bit more flexible/loose it's much nicer to be in.

Allen Yeh
03-03-2010, 10:08 AM
I'll try that out.

Skipped the gym yesterday, got a call from my Dr's office saying that I needed to have an important this week to go over lab work from last week. I was a little bit alarmed since it seemed like the nurse said the doctor insisted it be this week.

Saw the doc this morning and so far I have abnormally high potassium and sodium levels in my blood....which could mean there were lab problems or potentially something more serious. They took another sample and now I'm waiting for the results. Debating about hitting the gym or not today. I really want to go, but my googling of the lab results leaves me a little worried. If they call back before I head out of work saying it's all normal than I'm off to the gym....otherwise I don't know.

Derek Weaver
03-03-2010, 12:49 PM
Whoa. I hope it was just a lab error and everything's alright.

Derek Simonds
03-03-2010, 01:49 PM
I googled as well and left you a VM.

Allen Yeh
03-03-2010, 04:55 PM
Got a call from my Dr. druing my walk and said the 2nd results came back normal...whew!

40 minute NEPA walk

Derek Weaver
03-03-2010, 05:19 PM
Right on!

Your Dr. sounds legit as well staying on top of your results and letting you know.

Allen Yeh
03-04-2010, 05:09 AM
March 4, 2010

Early AM
bw = 196

1. Warmup
ECWU #2
jump rope - 100 singles

2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 235 x 5, 265 x 3, 300 x 6
RDL - 45 x 8

back extensions - 15, 15, 15
TGU - 35# KB - 3L/R(squat), 3L/R(lunge)
(superset no rest)

hanging toes to bar - 6, 6, 6

3. Energy
DJ Complex C - 45 #'s - 2 rounds 1:30 rest
hang snatch
overhead squat
back squat
good morning
row
deadlift

Notes:
-5/3/1 Week 2 day 1 - Woke up at like 3:50 AM and couldn't fall back asleep so I got up and motivated myself to hit the gym so I could also give blood later today. I was so motivated in fact that I didn't realize the gym didn't open until 5:30. D'oh!
-DL - I don't know what is going on here I thought the last DL session was a fluke but these just don't "feel" right. In December I pulled 300 for 11 and today 300 for 6 just felt off. I also weight 5+ pounds less in Dec.
- TGU - I need to do these more
-Complex C - I almost threw up my fiber/protein shake all over the floor after the second round. Its almost 8:15 and I'm still feeling rough. Hm. I guess fiber+protein then large cup of green tea wasn't the best idea.

James Evans
03-04-2010, 07:35 AM
BTW those skater squats were evil.

Yeah, I'm sorry about that. When something is so unpleasant at bodyweight you feel disinclined to ever get around to loading the movement.

Quick KB Complex I like for trunk work (or teh abz if you like):

TGU left hand to standing + drop the left hand down and switch kb to right + immediately snatch back up + windmill on right hand + reverse TGU back to the floor + repeat in opposite direction.

Does that make sense? Got the basic idea from something I saw Greg doing with Eva T and then added the windmill. Really like it.


PS never post in the logs but I do read through a lot of them when I have time. Find it really informative and I appreciate everyone's honesty about their strengths and weaknesses.

Allen Yeh
03-08-2010, 05:30 AM
Sounds like a good combo, so it's:

Left hand TGU -> switch to right -> snatch + windmill -> back to floor with right hand then repeat

Caught some type of stomach bug Thursday after I donated blood that morning. Been trying to recover since then. I haven't been doing much of anything other than trying to keep my food down! Great time to get a stomach bug after donating a pint of blood! However word around the office is I wasn't the only person to get laid low by giving blood. Weird coincidence?

James Evans
03-08-2010, 05:40 AM
However word around the office is I wasn't the only person to get laid low by giving blood. Weird coincidence?

Nasty coincidence. How you feeling now?


Think you've got the idea with the TGU combo. At the top of the TGU drop the left hand from above your head and immediately switch the KB to the right hand and snatch back up (and vice versa). Just do a set of 10 (effectively 5 reps on each side) to get the feel for it.

Allen Yeh
03-08-2010, 05:52 AM
I'm probably 80%, able to keep my food down it just makes me super uncomfortable to eat. Might train tomorrow, we'll see.

Derek Simonds
03-08-2010, 05:25 PM
You better? There is some weird stuff going around. Several people I know were knocked around by a stomach bug over the last couple of days. Get better.

Allen Yeh
03-10-2010, 08:27 AM
February 8, 2010

30 min NEPA walk

February 9, 2010
76 degrees and beautiful, spent as much time outside with the kids as possible

Derek Simonds
03-10-2010, 02:03 PM
All my friends I talk with are getting serious spring fever. Hell I have it and I am supposed to be living in the Sunshine State!

Allen Yeh
03-11-2010, 05:19 AM
It was a great day to be outside!

February 10, 2010
1. Warmup
jump rope - 100 singles, 10L/R, 50 singles, 15L/R, 30 singles
400m jog - 1:45
Sprint warmup: 2 sets x 15m's
high knees
butt kicks
lateral shuffle
cariocas
a skips
strides - 50m, 50m

2. Energy
5 x 100m @ 80% w/ 4 minutes rest
400m walk
active assisted hamstring stretch - 3 sets of 6 per leg

Notes:
-Decided to sprint today, not terrible, legs felt like lead on my the jump rope today though.
-During my sprint rests I was helping the kids workout as they wished, like wheelbarrow followed by some KB lifting, Hunter wanted me to hold his feet while he did a wheelbarrow using the ab wheel. Fun stuff.
-On a proud Dad note, Connor who is 4 and weighs...maybe 45 #'s picked up my 24kg KB for 4 reps. I was shocked to even see him do one!

James Evans
03-11-2010, 05:35 AM
-On a proud Dad note, Connor who is 4 and weighs...maybe 45 #'s picked up my 24kg KB for 4 reps. I was shocked to even see him do one!

Hardstyle?

Do you ever get that sensation of a hangover when you jump rope? Never experience anything like it running, jumping, burpees etc but damn does that scramble my brains sometimes.

Derek Simonds
03-11-2010, 07:54 AM
Man James beat me to the punch. Well now we know his 4RM... you can start the programming appropriately. Let's see on the Wendler scale that would be precisely and exactly a 1 RM 59.83 LB's. So he is at 1.32 X BW.

I am bored at work trying to get people on the phone.

I just love being able to do whatever my kids want to do. It means the world to me. I am proud of him as well!

Allen Yeh
03-12-2010, 05:19 AM
He was so proud of himself probably because I was standing there with my jaw on the ground. But now he seem to have caught whatever stomach ailment I had, then Hunter had so he's a miserable little boy. Can't be a good sign if stuff starts coming out both ends...

March 11, 2010
Foam rolling - IT bands, adductors, quads, hip flexors, thoracic, lats, chest, tris
hip flexor stretch -0:45L/R
lacrosse ball - feet, calves, glutes, infraspinatus

Allen Yeh
03-13-2010, 07:14 AM
March 12, 2010
*fasted workout*
*IF 16 hours*

1. Warmup
Defranco Simple six
Ido Scap WU

2. Strength
Parallette pushups - Connor on my back x 7, 8, 5, BW x 15
sandbag rows - 110# - 8, 8, 6, 10
(superset with full rest - 1 minute)

Diesel Crew Shoulder Circuit:
DB press - 15# - 8, 10, 10
dive bomber pushups - 8, 8, 8
rear flye - 15# - 8, 10, 10
(no rest)

DB row w/ elbows flared - 15 x 10, 15 x 10, 15 x 8
Ab wheel - on knees x 12, on toes x 4(whoah!), on toes x 4
(superset with full rest - 0:30)

band curl - 60/30 - red Iron Woody x 60, red Iron Woody x 40, purple JS x 60
(2:30 rest)

Notes:
-At home upper body workout
-parallette pushups - Connor is at least 45#'s
-sandbag row - The first 3 sets I felt like my grip was giving out before anything else, the 4th set I held the bag a different way and it felt much better
-DC shoulder circuit: http://www.dieselcrew.com/forums/showthread.php?t=607
-ab wheel - on toes without falling on my face ar feel like I was shreadding my midsection, Alomst all the way out.
-60/30- The 2nd set I just couldn't get 60 so I went down a band
-No energy work today, I haven't done a faste workout in a few weeks if not more so I was ready to be done for the day

Derek Simonds
03-14-2010, 06:10 AM
How were you holding the sandbag?

Allen Yeh
03-14-2010, 10:18 AM
I was trying to grip the sandbag on the ends horizontally if you can picture that and I took an extra wide stance. On the 4th set I grabbed turned the bag vertically and then grabbed the middle so I could narrow my stance and it just felt easier.

Allen Yeh
03-14-2010, 10:31 AM
March 13, 2010

1. Warmup
lacrosse ball - feet, calves, glutes, infraspinatus
foam roller - adductors, it band
580m jog - 3:52
Sprint WU - 2 times each drill
strides - 50m x 2

2. Energy
Sprints:
80m @ 80% - 3 minutes rest
50m @ 90% x 2 - 3 minutes rest
30m @ 100% x 3 - 3 minutes rest

400m walk
trap stretch - holding 24kg KB - 0:24L/R, 0:30 L/R
EQI pushup - 0:60

Notes:
-Sprint day 2 week 1
-Connor went on the jog with me for my warmup, I'm surprised he ran the whole way.

Derek Weaver
03-14-2010, 12:57 PM
Ahhh, implementing EQI's. Good stuff. I sneak a couple on several times per day with a rear foot elevated split squat. Good for the hip flexors.

Tony Gentilcore made a good point about restoring the length-tension relationship. A good tool to keep in the box.

Derek Simonds
03-14-2010, 04:28 PM
Ok let me in on this. I have no idea what EQI means. I think I have done these but don't the acronym.

Allen Yeh
03-14-2010, 05:15 PM
Mike Robertson stated it much more succinctly than I could have:

http://robertsontrainingsystems.com/blog/A+Better+Way+to+Stretch/

They can be...unpleasant.

Derek Simonds
03-15-2010, 02:43 AM
Well that about explains it. I have done them for over a year in the DC shoulder prehab with the pushup stretch between boxes and it is uncomfortable but a BSS, or that ridiculous looking lat stretch. Wow, is all I can say.

Thanks.

Allen Yeh
03-15-2010, 04:21 AM
I was going through the prehab sticky and remembered this again:

http://sanfranciscocrossfit.blogspot.com/2008/11/your-calves-are-tight-bro.html

I need to remember things that help and to keep it in.

5-7 cycles of 5 second hold/10 second into the stretch

Allen Yeh
03-15-2010, 06:14 AM
March 14, 2010

Afternoon:
Pullups - many different grips, full ROM, chest to bar - 18 sets of 3
calf stretching
NEPA Walk -15 minutes

Evening:
The Stick - IT band, hamstrings, glutes, lower back, quads, calves - 20+ rolls each area

James Evans
03-15-2010, 07:01 AM
When you say 'on toes' with regards the ab wheel what do you mean? Are you crouching with knees off the floor at the start or standing?

One of my rowers asked me if he should be on his toes the other day and I didn't have a clue what he meant. Thankfully nor did he so I didn't look like the charlatan I actually am.

I can do them from standing but that puts an almighty strain on my low back.

Derek Simonds
03-15-2010, 07:17 AM
When you say 'on toes' with regards the ab wheel what do you mean? Are you crouching with knees off the floor at the start or standing?

One of my rowers asked me if he should be on his toes the other day and I didn't have a clue what he meant. Thankfully nor did he so I didn't look like the charlatan I actually am.

I can do them from standing but that puts an almighty strain on my low back.

I am with you on the almighty strain on the low back from standing.

Allen Yeh
03-15-2010, 07:20 AM
I meant from a standing position, didn't really feel any back strain while doing it, next time I'll try to keep an eye on that. I was more concerned with doing a face plant this last time, now that I can do it without feeling like I was attacked in the stomach with a bat....I'll see it from the toes is a keeper. The last time before this I had tried from standing I think I strained something in my ABZ and the next few days was fun.

Allen Yeh
03-15-2010, 07:23 AM
A guess to as what your guy meant on his toes....like if you are in the kneeling position do you have your feet so that your instep is flat to the ground or "on your toes" a wild guess. Just trying this on the floor it seems that on your toes makes more sense, but that is in dress shoes and a simulated ab wheel motion.

James Evans
03-15-2010, 07:29 AM
A guess to as what your guy meant on his toes....like if you are in the kneeling position do you have your feet so that your instep is flat to the ground or "on your toes" a wild guess. Just trying this on the floor it seems that on your toes makes more sense, but that is in dress shoes and a simulated ab wheel motion.

I think he just experimented with too many chemicals in his early 20s.

And I think that is awesome that you are now trying to work out whatever the hell he was getting at!

James Evans
03-15-2010, 07:35 AM
The ring work you guys do must really help with this.

Funny stuff I see with people's strength and weaknesses. The guy I mentioned above is really good at rollouts and can do them very quickly. He's also pretty impressive at TGUs (everyone else sucks) and uses the overhead squat style which he worked out for himself.

Couple of weeks back we had a light day of training and I put them through a bodyweight circuit and he (and also the strongest squatter) absolutely sucked at prolonged sets of sit up type exercises.

Allen Yeh
03-15-2010, 07:49 AM
I'm definitely itching to get back to playing with my rings again, but right now my garage is so full of stuff I really need to either give away or have a yard sale so I can put in rings without falling face first into a bike or lawnmower.

Allen Yeh
03-15-2010, 09:44 AM
Just read the latest article by Bret Conteras in regard to best back and biceps exercises and wanted to have a post in my journal where I just posted all the winners so I can pull from there for accessory lifts, some are no-brainers while some are interesting.

Best back and biceps exercises:
Weighted Pull Up, Weighted Chin Up, or Weighted Parallel Grip Pull Up
Dumbbell Bent Over Row or Weighted Feet Elevated Inverted Row
Dumbbell Elbows Out Chest Supported Row or Prone Trap Raise
Deadlift or Rack Pull
Barbell Curl or EZ-Bar Curl

Best chest and triceps exercises:
Guillotine Press or Dumbbell Bench Press
Dumbbell Incline Press or Mid-Pulley Crossover
Weighted Dip or Fly
Rope Extension or Cable Extension

Best shoulders and traps exercises:
Seated Behind the Neck Press
Band Face Pull
Cable Lateral Raise
Barbell Shrug

Back and Biceps article:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_back_and_biceps_exercises
Chest and Triceps:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercise s
Shoulder and Traps:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_shoulders_and_trap_exercis es

Allen Yeh
03-16-2010, 09:30 AM
March 15, 2010

1. Warmup
hip flexor stretch - 0:60L/R, 0:60L/R
The Stick - lats, traps, lower back, IT band, feet, calves, hams, quads, adductors, glutes

glute bridge w/ 0:05 iso hold at top - 10
quadruped hip extension w/ 0:05 iso hold at top - 10L/R
clams w/ 0:05 iso hold at top - 10L/R

glute bridge w/ sandbag - 110# - 15, 15
band seated abduction - purple JS - 10, 10

hand walk - 6

pushup test 3 minutes - 64???

2. Energy

KB complex: 24kg KB - 2:50, 2:38, 2:24
H2H swings - 10, 10, 10
upright row +throw + squat - 10, 10, 10
crush press - 5, 3, 0
crush curl - 3, 1, 3
windmill + snatch - 3L/R, 3L/R, 1L/R
2H swing - 10, 0, 10

sandbag carry - 110#'s:
200m - 3:37
350m's - 3:20

Notes:
-Bret Contreras Glute stuff - I had liked this and was pretty consistent up until January, adding thist stuff back in.
-pushup test - WTF How awful! I typically get better than that in 2 minutes?!?! I need to repeat this again later this week to prove that 64 is a fluke!
-KB complex - Neh, this didn't flow as well as I thought it would, I kept forgetting what was next and then the 2nd set I forgot about the 2H swings entirely, maybe split it up into 2 handed stuff and 1 handed stuff. I think that might make more sense.
-Sandbag carries - the first set I was bear hugging and then holding it on my shoulders which seemed much more taxing than my second set where I held it on my back and didn't have to reposition at all.

Allen Yeh
03-17-2010, 04:54 AM
Mike Robertson stated it much more succinctly than I could have:

http://robertsontrainingsystems.com/blog/A+Better+Way+to+Stretch/

They can be...unpleasant.

Tried out this Lat EQI yesterday and I like it definitely a keeper, I did it on the decline situp bench and used 2 15# DB's for the 1st set of 0:30 and then used 2 10#'s for the 2nd set.

Allen Yeh
03-17-2010, 01:10 PM
March 16, 2010

1. Warmup
DeFranco simple 6
Ido's shoulder WU:
external rotation
band 45 degree lateral raise
circles w/ band overhead and T-position

2. Strength
military press - 45 x 5, 65 x 3, 85 x 1, 95 x 1, 95 x 5, 110 x 3, 115 x 9
neutral grip pull-up- chest to bar - 8, 7, 5
(superset with full rest - 1 minute)

prone trap raise - 5 x 12, 5 x 12, 5 x 12
decline MB situp - 10 x 15, 13 x 20, 13 x 15, 13 x 15
(superset with minimal rest)

rope pressdown - 50 x 10, 50 x 6, 50 x 5
lat EQI w/ DB's - 15 x 0:30, 10 x 0:35

3. Energy
DJ Complex B: 45 x 8
deadlift
clean grip high pull
clean grip snatch
back squat
good morning
row

Notes:
-5/3/1 week 2 day 1
-Ido shoulder WU - I really liked this routine, I think I did some of it wrong though
-military press - Much better than week 1 where I barely got 105 for 5! 10 pounds heavier and 4 more reps, geez I was starting to doubt I ever did 115 for 10! Still not back 100% but getting there
-pullups - just 3 sets of whatever since my back is sore from the 18 sets of 3 on Sunday
-lat EQI - you have to make sure you position your arms correctly to feel it but it felt good once I shifted my arms a little
-DJ complex B - I felt beat by the end, 1 round was enough.

Allen Yeh
03-18-2010, 08:31 AM
March 17, 2010
IF = 14 hours

Scheduled off day I just feel beat up. Did some light stretching and that is about it.

Kevin Perry
03-18-2010, 02:08 PM
nice job on the press, amazing how you can end up hugely increasing the poundages and knocking out more reps then before. always a good feeling. The complex on the other hand, well those just suck.

Derek Weaver
03-19-2010, 02:09 PM
Here's a good youtube link on the Brettzel, done by Brett Jones. Makes more sense of it in my opinion.

http://www.youtube.com/watch?v=yMnamNJZMBk&feature=player_embedded

Allen Yeh
03-20-2010, 07:56 AM
Thanks for the link I can see 2 things I did incorrectly so I'll try that out soon and report back.

Allen Yeh
03-20-2010, 08:21 AM
March 19, 2010
bw = 194

1. Warmup
Elite 8
plank - 0:30

2. Strength
power cleans - 45 x 10, 95 x 5, 135 x 3, 155 x 3

deadlift - 135 x 5, 185 x 3, 235 x 1, 235 x 5, 265 x 3, 300 x 9

barbell hip thrust - 135 x 5, 135 x 5, 135 x 5, 135 x 5
hanging leg raises - 6, 6, 6
(superset no rest)

good mornings - 65 x 10, 85 x 10, 85 x 10

3. Energy
makeshift prowler - box upside down on top of a towel, with plates
45#'s x 20m's, 95#'s x 10 m's

Notes:
-5/3/1 Week 2 day 2
-DL - Much better today than last DL session, I'm still 2 reps off what I did in December but not as bad.
- makeshift prolwer - didn't like this not because it was hard but the towel under the box didn't want to cooperate, kept bunching up after my 2nd try i just gave up.

Allen Yeh
03-23-2010, 03:51 PM
March 23, 2010

AM
bw = 193
incline treadmill @15 - 20 minutes speed varied

PM
NEPA walk - 35 minutes
calf stretching a la Kelly Starrett

Late PM
NEPA Walk - 15 minutes
The stick - calves, it band, quads, hamstrings, adductors, glutes, lats, tri's, bi's, forearms
lacrosse ball - feet

Kevin Perry
03-23-2010, 06:13 PM
Are you still working on dropping some weight?

Allen Yeh
03-23-2010, 06:23 PM
I haven't dropped like maybe 3 pounds so far, 3 down and....15 to go. I'm also in Nashville for work and the hotel gym consists of 2 treadmills and an elliptical.

Allen Yeh
03-30-2010, 03:26 AM
Ended up with something last week, something to do with sore throats and coughing up chunky green things, fun times. Today is the first day for a week where I haven't woken up and coughed up stuff so hopefully......

March 29, 2010

jump rope - intervals 0:30on/0:30 off x 7

Notes:
-Wanted to do something! sick of feeling like a lump but didn't want to push it...I'm so happy my physicaly is Thursday...I feel like a million bucks...ugh.

Derek Weaver
03-30-2010, 01:58 PM
Weak. Sorry to hear you finally got the croup. It seems like a similar virus or other infection is getting people all over the country.

Rest up

Derek Simonds
03-31-2010, 06:56 AM
No doubt brother. Be good, take care of yourself. We know someone around here that didn't and ended up with pneumonia... You don't need that!

Derek Weaver
03-31-2010, 05:34 PM
No doubt brother. Be good, take care of yourself. We know someone around here that didn't and ended up with pneumonia... You don't need that!

Hey now. I was out of work for three weeks (23 days actually) and never walked more than the distance from parking lot to doctors office. That was the most workout discipline I've shown in ages.

But yeah. Whatever it is this year, it's real nasty. Rest and heal

Allen Yeh
04-01-2010, 03:56 AM
Ugh still coughing, the amount of stuff is less but the frequency of the coughing seems to be about the same. People in the office must think I have the plague by now.

Derek Simonds
04-01-2010, 06:59 AM
My wife was so bad I started calling her TB Tracy... She hated that, and Typhoid Tracy probably wasn't helping my cause any either.

I am sure your coworkers are wondering what in the hell is wrong with you :D of course that is probably not from the coughing.

Derek Weaver
04-01-2010, 07:23 AM
Hah! TB Tracy. I wonder why she would have issues with that little "pet name". That's funny though.

Coworker all think I'm crazy since halfdome. Who hikes a mountain they're unfamiliar with at night with only one other person?

Allen: what are you taking if you don't mind my asking? As in OTC stuff. I figured out a couple combos that really helped during the day.

Allen Yeh
04-01-2010, 07:30 AM
Nothing at all, I've been double dosing D so I'm at 10000 iu. C like it is going out of style. Probiotic yogurt every day as well to help with my stomach issues. I was taking Zyrctec for a bit because I thought it was allergy related at first but now I don't think so anymore. I'm due for a physical today so maybe the Dr. will have some insight.

Allen Yeh
04-02-2010, 03:28 AM
Stomach thing:
Talked to the Dr. about the stomach thing at my physical yesterday and he thinks it's remnants of the norovirus. He told me to keep up with the kefir/yogurt thing and to also get some OTC probitic called Bacid and if my symptoms are still around after 2 weeks then we might need to reevaluate.

Coughing thing:
Bronchitis, he thinks, nothing to be done for it really some OTC stuf if I want to but he thinks it's pretty much runs it's course and I should stop coughing in the next week or so.

With both those being said I'm going to skip trining until next week. Walks...maybe messing around in my garage but that's about it.

Derek Simonds
04-06-2010, 04:44 AM
Are you getting better? Tracy still coughs occasionally but feels mostly better. She is working out with her girls for the first time in a while today.

Allen Yeh
04-06-2010, 08:17 AM
I'm still coughing a little bit but way less than I was. Still some stuff coming up as well but way less.

My stomach thing has seemed to cleared up completely. I can eat a meal and not feel sick afterwards.

Derek Weaver
04-06-2010, 02:08 PM
Good to hear you're improving.

Did the doc ever give you a medication or did it play itself out?

Allen Yeh
04-07-2010, 03:23 AM
No medication, he said he had some OTC stuff that could help if I wanted it. I opted not to take anything. The cough still comes back here or there. I knew I spoke too soon because I thought I wasn't coughing anymore then last night coughing up a storm.

Allen Yeh
04-08-2010, 10:44 AM
April 7, 2010

AM
NEPA Walk - 40 minutes

PM
2H KB swings - 24kg x 10
pushup + 2H KB swing ladder - 1-10 - 3:52

Vburn challenge - beginner - 5 rounds
squats - 10
hand walk - feet - 10 (RX'ed done on knees)
1 leg DL - 5L/R
pushup - 10
jumping jacks - 10
Reverse Lunge with Posterolateral Reach -5L/R (rx'ed done regular style)
pike pushup - 10
mountain climber - Defranco style - 5L/R (rx'ed done regular style)
Time - 3:09, 3:46, 3:53 , 3:55, 4:09 = 18:52

around the world - 24KG KB - 10CL/CCL, 10CL/CCL, 10CL/CCL
figure 8 + uppercut - 25kg KB - 5L/R, 3L/R, 5L/R

Notes:
-First real day back, wanted to keep it easy but challenging
-V-burn challenge - Used in the Vdiet 3.0 - I've done this last year and liked it because they were BW movements and also a mixture of prehab movements. Oddly enough the hardest movement was the handwalks.

Allen Yeh
04-08-2010, 10:45 AM
April 8, 2010

First beach day of this year, had my wife pick me up from work and went to the beach for a few hours with the kids. The beach was nice but the water was pretty cold! Took a 1/2 mile with Connor while we were there.

Derek Simonds
04-09-2010, 06:29 AM
Love that first day at the beach. When we went it didn't matter that the water was cold the kids were in it all day long.

That V Challenge looks like fun. I might give that a go in the morning before we drive home.

Allen Yeh
04-11-2010, 12:48 PM
April 10, 2010

APFT
pushups - 58
situps - 63
2 mile run - 16:38

Terrible but realistic since I haven't run barely at all in over 2 months. Pushups I dropped 21 reps from my last PT test in November, Situps stayed the same pretty much. I need to get back to working out consistently, period.

Allen Yeh
04-14-2010, 03:21 AM
April 11, 2010

30 minute walk

Derek Simonds
04-14-2010, 05:31 AM
Just saw your PT test. I would have been happy with that 16:38 myself. Glad to see you moving around. You feeling better?

Allen Yeh
04-15-2010, 05:22 AM
Pretty much all better..I think...maybe...

April 14, 2010

IF = 17 hours

Derek Weaver
04-15-2010, 09:04 PM
Whatever it is this year, it takes forever to get over. I think Derek said his wife coughed for quite a while, I still cough a ton in the mornings, and half the office at work has been shaking something since Christmas time. It's everywhere.

Good to hear you're feeling better and getting some good workouts in.

Good PT test considering you're recovering still. I'd figure you could get pretty close to where you were if you ran through it again with another few days of recovery.

Allen Yeh
04-16-2010, 03:34 AM
Thanks, I just feel like blah! I know you know what I mean. On a good note I have been very regimented diet wise since Tuesday.

April 15, 2010
IF = 16.5 hours

Allen Yeh
04-19-2010, 05:17 AM
April 16, 2010
IF = 16 hours
BW = 191

1. Warmup
jump rope - 1.5 minutes singles/doubles
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - grey band - 12 each
pullups - NG x 6, clmbing grips x 3, chin x 6

2. Strength
push press - 45 x 8, 65 x 5, 95 x 3, 115 x 1, 115 x 6, 125 x 4, 135 x 2, 145 x 2
ez bar cheat curl - bar x 8, 35 x 6, 55 x 1, 55 x 6, 65 x 4, 75 x 2, 85 x 2
(superset with full rest - 1:30)

VMO extensions - purple JS - 10, 10, 10, 10

supine DB triceps extension w/ neutral grip - 30 x 8, 30 x 8, 25 x 9, 20 x 9, 15 x 7, 10 x 12
(full rest- 0:30 to 0:45)

preacher curl - 45 x 12, 65 x 8, 60 x 5, 50 x 6, 45 x 9, 40 x 6
(full rest - 0:30 to 0:45)

barbell front raise - 45 x 11, 55 x 10, 50 x 6, 50 x 6, 45 x 11, 45 x 6
(full rest - 0:30 to 0:45)

bent over DB raise - 20 x 12, 20 x 12, 15 x 10, 12 x 9, 10 x 8
(full rest - 0:30 to 0:45)

DB farmers walk - 85 x 0:30, 85 x 0:30, 85 x 0:29
farmers ISO hold - 85 x 0:20

Notes:
-First day back in who knows how long, too long.
-Just watched Ido video again and realized I've been doing it wrong, oops!
http://www.youtube.com/watch?v=1YHIV4a81Os
-In typical ADD fashion....the next program I wanted to do....http://www.tmuscle.com/issues/622/622.jsp#introducing_high_volume_tier_training
In all seriousness I WILL finish all cycles of this program on time without missing days...etc After this I will re-examine my training and probably go back to 5/3/1
-Day 1, Cycle 1 - I didn't do so great with the load estimation on some of the exercises, you were supposed to pick an 8RM for everything after the first 2 exercises. I will do better now that I know where I stand next week
-PP-Good load selection, hard but not super difficult, Eric Minor states not to miss reps for the first 2 exercises
-EZ bar cheat curl - Too conservative here, oops
-supine db extensions - a little harsh on my elbows but felt better after the first 2 sets
-barbell front raise - too light

Derek Simonds
04-19-2010, 06:28 AM
Glad to see you back at the weights no matter what the program is!

I have done the front raises with a 45 LB Plate and they were challenging for me. I will try them with a BB. I liked the exercise but didn't see a good way to progress, guess I wasn't thinking that day.

On the 5/3/1 note I am going to keep doing 5/3/1 for everything except DL. On DL I am going to go back to simple linear progression for 5 from SS. The best DL I ever had was during my SS days.

Allen Yeh
04-19-2010, 12:15 PM
April 17, 2010
IF = none
BW = 191

1. Warmup
Defranco Elite 8
DJ Complex A - 45 x 5
VMO extensions - purple JS - 10, 10, 10, 10

2. Strength
back squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 185 x 6, 195 x 4, 205 x 2, 215 x 2
Prone DB leg curl - 15 x 5, 10 x 8, 15 x 6, 20 x 6, 25 x 4, 30 x 2, 35 x 2
(superset with full rest - 1:30)

front squat - 165 x 6, 165 x 5, 155 x 4, 145 x 4, 135 x 2, AND DONE
(full rest- 0:30 to 0:45)

seated leg curl - 110 x 12, 100 x 7, 105 x 7, 100 x 6, 95 x 8, 90 x 9
(full rest - 0:30 to 0:45)

standing calf raise - 137.5 x 8, 137.5 x 8, 125 x 8, 112 x 7, 100 x 10, 87.5 x 8
(full rest - 0:30 to 0:45)

back extension - BW - hands on head x 15, hands on head x 9, hands on chest x 12
(full rest - 0:30 to 0:45)

Notes:
-Day 2, Cycle 1 - I think day 1 made me add too much load
-back squat - not bad, not too hard, not too easy
-prone db leg curl - subbed this in for prone leg curl as the Y doesn't have one, too light
-FS - awful, this was probably the hardest exercise
-seated leg curl - haven't done this in a long time, and it shows
-standing calf raise - hard, but messed this up didn't realize I was shooting for a 12RM not a 8RM like I was previously

Allen Yeh
04-19-2010, 12:17 PM
Impressions thus far.

Day 1, too light so I'll get a better gauge my next cycle.

DOMS from Day 2 is awful, my legs are fricking tore up, like awful, this morning when I woke up I almost fell over from how tight my calves were and i had to walk very slowly so I didn't shock my system from all the pain! I took my wife to her Dr's appointment today and I think they thought she was take me to the office!

Allen Yeh
04-21-2010, 03:43 AM
April 19, 2010
IF = 16 hours
BW = 195???

1. Warmup
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - red band - 15 each - external rotation, 45 degree lateral raise, overhead x circles both ways, overhead forward to back holding last rep 10 seconds, repeat for holding out to sides and holding arms down

2. Strength
incline press - 45 x 8, 95 x 5, 135 x 3, 135 x 6, 145 x 4, 155 x 2, 165 x 2
weighted pullups - BW x 2, BW x 6, 10 x 4, 15 x 2, 20 x 2
(superset with full rest - 1:30-2:00)

incline DB press - 75 x 8, 75 x 6, 70 x 3, 65 x 3, 60 x 4, 55 x 4
(full rest- 0:30 to 0:45) supposed to be 0:45 to 1:00

assisted pullups - 14 x 10, 14 x 6, 16 x 5, 18 x 6, 20 x 6
(full rest - 0:30 to 0:45) supposed to be 0:45 to 1:00

supine DB NG grip pullovers w/2 DB's - 15 x 10, 20 x 6, 20 x 8, 15 x 8
(full rest - 0:30 to 0:45)

rack pulls - above knee - 225 x 6, 315 x 4, 405 x 3, 405 x 6(straps)
(full rest - 1:00)

Notes:
-Day 3, Cycle 1 -
-incline bench - Thought I started too light but made a good choice by end
-pullups - felt ok, despite being embaressed that i'm back to doing 6 BW pullups...UGH
-DB pullovers - wasn't sure how to do this with a NG so I did this with 2 DB's
-rack pulls - felt good but grip was giving out on the fiirst set of 405

Allen Yeh
04-21-2010, 03:44 AM
April 20, 2010
IF = 17 hours

NEPA walk - 35 minutes

Derek Simonds
04-21-2010, 01:51 PM
Hey what is wrong with 6 BW p/u's... That is a good set for me!

Derek Weaver
04-21-2010, 06:15 PM
The only thing I didn't like about that program was actually the front raises. Hard on the shoulders.

That Erik Minor guy seems to be pretty creative with his programming though.

Allen Yeh
04-22-2010, 03:10 AM
April 21, 2010
IF = 17 hours

NEPA walk - 35 minutes

Allen Yeh
04-23-2010, 04:51 AM
April 22, 2010
IF = 16 hours
BW = 192

AM
25 minute NEPA walk

PM
1. Warmup
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - red band - 12 each
pullups - clmbing grips - 4, 4, 3, 4

2. Strength
DJ Complex D - 45 x 8, 65 x 3, 95 x 2
Upright row + clean-grip snatch + back squat + behind the neck press + good mornings + row

push press - 95 x 1, 120 x 1, 120 x 6, 130 x 4, 140 x 2, 150 x 2
ez bar cheat curl - bar x 5, 60 x 1, 60 x 6, 70 x 4, 80 x 2, 90 x 2
(superset with full rest - 1:30)

VMO extensions - purple JS - 10, 10, 10, 10

supine DB triceps extension w/ neutral grip - 35 x 8, 35 x 6, 30 x 6, 20 x 10, 15 x 11, 12 x 8
(full rest- 0:30 to 0:45)

preacher curl - 70 x 10, 70 x 58, 65 x 4, 60 x 3, 55 x 3, 50 x 6
(full rest - 0:30 to 0:45)

barbell front raise - 60 x 10, 60 x 8, 55 x 8, 50 x 7, 45 x 10
(full rest - 0:30 to 0:45)

bent over DB raise - 25 x 12, 25 x 10, 20 x 10, 15 x 9
(full rest - 0:30 to 0:45)

farmers iso hold - 85 x 0:32, 85 x 0:22, 85 x 0:20

active hamstring stretch

Notes:
-Day 1, Cycle 2
-PP- last set was hard but good set overall
-EZ bar cheat curl - went up 5 pounds but last set was super easy
-supine db extensions - elbows didn't enjoy the 35's and 30's

Derek Simonds
04-23-2010, 07:05 AM
Nice push press.

Allen Yeh
04-23-2010, 08:04 AM
Nice push press.

It felt pretty good, I think I'm going to try to keep the DJ complex as my warmup and see how it feels next week. This week felt easier on PP than the last.

Allen Yeh
04-26-2010, 01:13 PM
April 24, 2010
IF = none
BW = 194

1. Warmup
Defranco Elite 8
DJ Complex F - OHS + BS + GM + FS + Row + DL - 45 x 8, 95 x 3, 135 x 0

2. Strength
back squat - 135 x 3, 185 x 1, 195 x 6, 205 x 4, 215 x 2, 225 x 2
RDL - 115 x 6, 135 x 4, 155 x 2, 175 x 2
(superset with full rest - 1:30)

front squat - 165 x 6, 165 x 4, 155 x 5, 145 x 6, 135 x 6, 125 x 6
(full rest- 0:45 to 0:60)

seated leg curl - 120 x 10, 120 x 5, 115 x 6, 110 x 5
(full rest - 0:45 to 0:60)

standing calf raise - 112.5 x 13, 112.5 x 8, 100 x 10, 87.5 x 7, 62.5 x 8, BW x 12
(full rest - 0:30)

back extension - BW - hands on chest x 15, hands on chest x 12, hands on lower back x 15
(full rest - 0:30)

Notes:
-Day 2, Cycle 2 -Apparently I can't read...at all, did way too little rest last week, this week was so much better
-DJ complex F - couldn't get the weight up to snatch it...how sad is that! 135 used to be an easy muscle snatch!
-back squat - not bad, not too hard, not too easy
-RDL- subbed for prone db leg curl - subbed this in for prone leg curl very easy
-FS - Even though my reps didn't jump up too much from last week it was way easier because i added 15+ seconds of rest due to my lack of reading the program thoroughly last week
-standing calf raise - my calves were still sore form the previous week!
-back extensions - I liked putting my hands on my lower back because I "felt" it firing throughout my lower back more

Kevin Perry
04-26-2010, 01:57 PM
do you go to failure on calf raises?

Derek Simonds
04-26-2010, 08:21 PM
Calf raises, he he he, Allen said calf raises...

Dude that is awesome with BS, RDL's and FS all in the same day. Your legs got to be toasty.

Kevin Perry
04-26-2010, 10:40 PM
ha a little BBing here and there never hurt anyone

Allen Yeh
04-27-2010, 03:59 AM
do you go to failure on calf raises?

It was supposed to be 6 sets of 12 reps, dropping the weight to reach 12 reps as needed. The week before I thought it was like my other day of rep schemes an ddid 6 sets of 8 reps, trying to drop the weight to hit around 8 reps.

Allen Yeh
04-27-2010, 04:08 AM
Calf raises, he he he, Allen said calf raises...

Dude that is awesome with BS, RDL's and FS all in the same day. Your legs got to be toasty.

After the first week I felt crippled, this week it was not nearly as bad, almost twice as much rest between sets, see reading is good! Last weekend I felt like my legs were injured for real, everytime I'd stop walking for a bit my calves/hams would tighten up and it'd take a few steps just to get used to walking again.!

Allen Yeh
04-27-2010, 04:14 AM
April 25, 2010
BW = 196???

1. Warmup
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - green band - 12 each - external rotation, 45 degree lateral raise, overhead x circles both ways, overhead forward to back holding last rep 10 seconds, repeat for holding out to sides and holding arms down

2. Strength
incline press - 45 x 8, 95 x 5, 135 x 3, 145 x 1, 145 x 6, 155 x 4, 165 x 2, 175 x 2
weighted pullups - BW x 2, BW x 6, 15 x 4, 20 x 2, 25 x 2
(superset with full rest - 1:30-2:00)

incline DB press - 75 x 8, 75 x 7, 70 x 5, 65 x 5, 60 x 5, 55 x 6
(full rest- 0:45 to 1:00)

assisted pullups - 13 x 10, 13 x 8, 15 x 8, 16 x 5, 18 x 6
(full rest- 0:45 to 1:00)

supine DB NG grip pullovers w/2 DB's - 20 x 12, 20 x 12, 15 x 12
(full rest - 0:30 to 0:45)

rack pulls - above knee - 315 x 4
(full rest - 1:00)

Notes:
-Day 3, Cycle 2 - Once again, reading is good, added some rest becaue i actually read the program today
-incline bench - Wanted to jump up more weight really badly but tempered my greed with trying to stick to the recommendations of adding no more than 10 pounds per week and no misses on the first 2 exercises
-pullups - felt better but not great
-DB pullovers - these felt way better than last week
-rack pulls - no heart for it today, did one set of 315 and called it quits