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Allen Yeh
04-27-2010, 04:15 AM
April 26, 2010

IF = 17 hours

Rest day

Derek Simonds
04-27-2010, 06:33 AM
I just ran back several pages looking for a link for your current program. Is the program online somewhere? I am interested in the set/rep/rest schema.

I agree a little BB'ing ain't gonna hurt. I was trying to be :D I saw an interview with Wendler where he was saying that he loved telling lifters that they needed to train like BB'ers and they would go ballistic. His point was to training for symmetry made sense from a longevity standpoint.

Allen Yeh
04-27-2010, 06:42 AM
http://www.tmuscle.com/free_online_article_issue/issue_622#high-vol-tier-traininghttp://www.tmuscle.com/free_online_article_issue/issue_622#high-vol-tier-training

Derek Simonds
04-27-2010, 11:53 AM
I read it and all I can say is wow I would totally screw that up in the gym. It looks really cool, just hard to keep on track with the timing and parameters. I really liked the BS, RDL, FS for the legs though.

Are you liking it?

David Boyle
04-27-2010, 12:17 PM
I just ran back several pages looking for a link for your current program. Is the program online somewhere? I am interested in the set/rep/rest schema.

I agree a little BB'ing ain't gonna hurt. I was trying to be :D I saw an interview with Wendler where he was saying that he loved telling lifters that they needed to train like BB'ers and they would go ballistic. His point was to training for symmetry made sense from a longevity standpoint.


I read that too...if you look outside of the box you see its pretty spot on.

Allen Yeh
04-28-2010, 04:21 AM
Impressions of the program after week 2:
Easy to get confused! The sets/reps/rest stuff changes so much that I confused myself a couple of times. It's quite a while since I've training anything even simliar to this style (drop sets..etc), it's been pretty painful especially since I was super in consistent for the few months prior to starting this. I would recommend it if you are looking for a little vanity followed up with wanting a break from 5/3/1. 5/3/1 is great and flexible but even with all the options you can add in there it can get stale. However I can't wait to get back to the 5/3/1 stuff after I finish 3 more cycles of this. I'll be posting future training thoughts here soon.


April 27, 2010
IF = 16 hours

20 minute NEPA walk

Unplaned rest day, went home and laid down for a bit and next thing I knew it was dinner time. Oops!

Allen Yeh
05-04-2010, 04:20 AM
I'm debating about continuing the program or letting my training ADD take over and head back over to 5/3/1....what's everyone's vote?

Derek Simonds
05-04-2010, 06:42 AM
5/3/1! Just cause I like the flexibility so much. You could add in some of the elements of that program for the accessory work.

Kevin Perry
05-04-2010, 08:50 AM
I vote 531

David Boyle
05-04-2010, 09:58 AM
3rd that vote bra..!

Allen Yeh
05-05-2010, 04:04 AM
The people have spoken! Who am I not to listen to the people! :D

May 4, 2010
IF = 16 hours
BW = 193

1. Warmup
Defranco Simple 6
Ido Portal Shoulder Stabilization WU - green band - 15 reps each

2. Strength
military press - 45 x 8, 65 x 5, 85 x 5, 95 x 5, 110 x 12
weighted pullups - bw x 3, 20 x 3, 20 x 3, 20 x 3, 20 x 3, 20 x 2, bw x 3, bw x 3, bw x 3, bw x 4
db incline bench -65 x 10, 65 x 10, 60 x 10, 60 x 8, 55 x 8
TKE's - purple JS - 15, 15, 15, 15, 15, 15
(superset w/ full rest - 0:60)

face pull - 32.5 x 15, 32.5 x 15, 32.5 x 15
rope pressdown - 32.5 x 15, 32.5 x 13, 32.5 x 12
cable curl - 17.5 x 12, 17.5 x 7, 12.5 x 10
(superset w/ no rest - 0:20)

ABZ:
Pallof Press - 0:05 isometric hold - 22.5 x 7L/R, 27.5 x 6L/R, 27.5 x 6L/R

3. Energy
Dan John Complex D: 45 x 8, 45 x 8, 45 x 8 (0:60 rest between sets)
Upright row + clean-grip snatch + back squat + behind the neck press + good morning + row

Notes:
-Wendler 5/3/1 - Week 1, Day 1
-Back to 5/3/1, conservative on the my maxes, didn't want to be so close to stalling like the last time i tried this in Feb
-Pullups - Need to get chest to bar more times, seems more awkward with weighted but really it's the same thing
-TKE's - knee is still bothering me, need to schedule a Sports doc visit possibly
-DB Incline - Part of the DVS variation for Boring But Big, bench light on the press day and press light on the bench day
-Accessory stuff - Trying to keep this low volume but high intensity
-ABZ - The 5 second hold really made a big difference
-Complex D - Surprisingly not as hard as back in Feb. The movement I felt most awkward was the clean grip snatch.

Allen Yeh
05-06-2010, 05:47 AM
May 5, 2010

2 Rounds:
swim 1 lap - 50m's
contralateral pushup - 10
squat - 10
dive bomber - 10
Defranco style mountain climbers - 10
inverted hamstring - 5L/R
Time: 6:33 (3:11, 3:22)

swim - 10 laps - 11:45 500m's

Notes:
-Pool day with Connor, got a quick little workout in, the swim time is not that great at all...ugh I need to swim laps more.

Allen Yeh
05-07-2010, 04:12 AM
May 6, 2010
bw = 192
IF = 14 hours

1. Warmup
Defranco Agile 8
PC + FS - 45 x 5, 95 x 5, 135 x 3
sumo DL - 135 x 4, 185 x 3, 195 x 1

2. Strength
DL - 195 x 5, 225 x 5, 255 x 16
TKE w/ purple band - 15, 15, 15, 15, 15
(superset with full rest - 0:60)

barbell reverse lunge w/ clean grip - 45 x 6L/R, 95 x 6L/R, 115 x 6L/R
(superset with full rest - 0:30)

barbell gm - 65 x 15, 85 x 15, 85 x 15
hanging leg raise - 10, 6, 6, 4, 4
unilateral leg extension - plate loaded version - no weight - 12L/R, 12L/R, 12L/R
(superset with full rest -0:30)

Notes:
-Wendler 5/3/1 - Week 1, Day 2
-PC+FS - knee started feeling tweaked on the set of 135 so I called it.
-Sumo DL - didn't like the feel of these at all, probably doing something wrong
-DL - I actually started getting out of breath near the end, 255 was just too light,
-reverse lunge - after feeling a bit tweaked after the PC+FS I decided to try out some single leg stuff rather than squats

Allen Yeh
05-10-2010, 06:35 AM
May 6, 2010

PM

Walk with Connor, saw teenager whose sneakers where thrown into the top of a palm tree, decided to stop an help him try to knock his shoes out with a pole. Ended up stepping into a fire ant nest and getting bit multiple times on my right foot/ankle.

Friday morning to afternoon - somewhat swollen not too bad

Friday night to Saturday morning - gotten way more swollen, losing ablitiy to flex ankle

Saturday afternoon - urgent care due to ankle/foot getting even more swollen and a bit red

Steroids, antibiotics make for a fun weekend....all in all no training since Friday.

Derek Simonds
05-10-2010, 06:59 AM
:eek: I hate fire ants! Sounds like you probably do as well.

Allen Yeh
05-11-2010, 04:34 AM
May 20, 2010


1. Warmup
Defranco Simple 6
Ido Scap WU - 10 reps
DJ Complex D - upright row + CG snatch + BS + behind-the-neck press + GM + row - 45 x 8, 95 x 3

2. Strength
bench press - 45 x 8, 65 x 5, 95 x 3, 125 x 1, 125 x 5, 145 x 5, 160 x 14
Pendlay row - 95 x 5, 145 x 5, 165 x 5, 185 x 7
(superset with full rest - 1:00-1:30)

NG assisted pullup - 14 x 10, 14 x 6, 16 x 7, 20 x 8, 20 x 6
NG DB press - 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 10

plank - front/side/reverse - 0:30/0:30L/R/0:15, 0:15 all

band pressdown - 60/30 - 60, 60
band curl 60/30 - 60

Notes:
-Wendler 5/3/1 - week 1 day 3
-bench press - narrow grip, feels very odd
-NG DB press - 5 sets of 10 reps, can go up to 30'ds next week
-reverse [plank - I totally suck at this

Allen Yeh
05-13-2010, 03:24 AM
Foot is basically back to normal, other than the scabs left from the pustules. I'm coming off the doxcycline 3 days early as I think it's been causing me the extreme nausea in my mornings. Tapering off the prednisone early by 2 days as well.

Allen Yeh
05-13-2010, 03:26 AM
May 13, 2010

AM
NEPA Walk - 35 minutes

PM
5 minute walk with KB to park - 1 24kg KB hand switching as needed

2 rounds - 0:40 on/0:20 off
h2h kb swings
2H kb swings
pushups
1H kb swings - R
1H kb swings - L
divebomber pushups

5 minute walk home with 1 kb hand switching as needed

Notes:
-Short but sweet

Derek Simonds
05-13-2010, 03:56 AM
Glad you are back to normal. Prednisone is a powerful drug be careful on the tapering early.

I need to walk with my KB more. Nice workout.

Derek Weaver
05-13-2010, 04:42 PM
Fire ants suck. Prednisone is an interesting one. Take it too late in the day and you can forget about sleeping. Never seen anything keep someone awake like that.

Good to see/hear the foot's getting better.

Allen Yeh
05-14-2010, 03:34 AM
May 13, 2010
bw = 193

1. Warmup
lacrosse ball - feet
Defranco Agile 8
DJ Complex C - 45 x 5, 55 x 4, 65 x 3, 75 x 2, 85 x 1
hang snatch + OHS + BS + GM + row + DL

2. Strength
back squat - 95 x 5, 135 x 3, 150 x 1, 150 x 5, 175 x 5, 200 x 12
TKE - purple JS Band - 15, 15, 15, 15, 15
(superset with full rest - 1:00)

Romanian DL - 135 x 12, 135 x 9, 135 x 12, 135 x 12
barbell hip thrust - 135 x 5, 135 x 5, 135 x 5, 135 x 5
(superset with full rest - 0:45)

DB TGU - 25 x 5L/R, 25 x 5L/R
plate neck raise - 10 x 10front/back, 10 x 10front/back
(superset with full rest - 0:30)

Notes:
-5/3/1 Week 1, Day 4
-Complex C - wow my hang snatch sucked, I was cringing at how sloppy my form has gotten
-BS - Not a PR but solid form felt my butt wink on the last 2 reps so I called it a day
-TGU - I feel like I just can't be doing these correctly....

Derek Simonds
05-14-2010, 04:20 AM
I think TGU's are harder with a DB. I can tell you I was doing them totally wrong from an RKC perspective. When I trained with Whitley I must have done 20 that night before I got what he was trying to teach me. TGU S/U's with a DB work great though.

Allen Yeh
05-14-2010, 04:54 AM
What were you doing wrong?

Derek Simonds
05-14-2010, 06:31 AM
The point he was making was that even though I could do a TGU with big weight I couldn't stop any where along the process and hold that position. For example I would roll to my side and then I would sit all the way up and post my arm in one motion. That is similar to an attack move I train in BJJ so it was second nature to me. He kept saying stop while I was about 15 degrees off the ground and you can't hold that position. So from there he had me initate the movement, roll to my elbow, come up to my hand and then make the leg moves.

The big thing he was working on with my leg moves was to really get straight through and to press your butt up while keeping your top hand and bottom hand perfectly vertical. That was one of the keys he kept saying to me. Find true vertical. If your top hand was in line with your bottom hand you can do any weight.

I hope that helps not confuses even more.

Here is a good video that shows what I was talking about. Watch closely as he comes back down and you can see each segment and how you are always in contact and at true vertical.

http://www.youtube.com/watch?v=PKEr_uGA7ZQ

Allen Yeh
05-18-2010, 03:53 AM
May 15, 2010
BW = 193

1. Warmup
Defranco Simple 6
Ido Portal Shoulder Stabilization WU - grey band - 12 reps each

inverted row - 10, 10
back extension - 10
squat - 10
t pushup 5L/r
inverted hamstring - 5L/R
hip flexor stretch - 0:10L/R

2. Strength
military press - 45 x 8, 55 x 5, 65 x 3, 85 x 1, 90 x 3, 100 x 3, 115 x 11
lat pulldown - 7 x 8, 7 x 8, 5 x 8, 5 x 8, 5 x 8
(superset w/ full rest - 0:60)

db incline bench - 55 x 10, 55 x 10, 55 x 10, 55 x 10, 55 x 8
1-arm standing cable row - 32.5 x 10L/R, 37.5 x 10L/R, 37.5 x 10L/R
(superset w/ full rest - 0:60)


ab wheel - 15, 15
rope pressdown - 27.5 x 15, 37.5 x 10
hammer curl - 25 x 10, 30 x 10
(superset w/ no rest - 0:20)

Notes:
-Wendler 5/3/1 - Week 2, Day 1
-lat pulldown - did the pulldowns as detailed in this article out of curiousity http://www.tmuscle.com/free_online_article_issue/issue_626#pull-up-strength it was interesting doing them that way.
-DB Incline - Part of the DVS variation for Boring But Big, bench light on the press day and press light on the bench day
-Accessory stuff - Trying to keep this low volume but high intensity

Allen Yeh
05-19-2010, 03:18 AM
May 17, 2010
15 hour fast

May 18, 2010
16 hour fast

NEPA walk - 30 minutes

Allen Yeh
05-21-2010, 06:01 AM
May 19, 2010
IF = 16 hours


May 20, 2010
IF = 17 hours

EARLY AM

basic joint mobility - 10 reps each movement

1. Warmup
ECWU #1
PC - 45 x 8, 95 x 5, 135 x 3, 155 x 3
sumo DL - 155 x 3, 185 x 1, 210 x 1
foot mobility drills

2. Strength
DL - 195 x 5, 225 x 5, 255 x 16
Levator scapula stretch - 0:20L/R, 0:20L/R, 0:20L/R
(superset with full rest - 0:60)

Notes:
-Wendler 5/3/1 - Week 2, Day 2
-H1N1 shot ~30 minutes before training...awesome combination
-PC - easy except for feeling like I was nauseous!
-Sumo DL - better this week than last
-DL - the 270 felt easy but my stomach felt like CRAP, tried some accessories but left before I left a puddle of half digested food on the ground.


Evening
Foam rolling, trigger point stuff and the Stick ~1 hour while watching NBC Lineup

Derek Simonds
05-21-2010, 08:10 AM
Nice job on the DL's. Did you have to get the H1N1 shot for the military?

Allen Yeh
05-21-2010, 08:17 AM
Yep, have to love the mandatory shots.

Derek Weaver
05-21-2010, 08:01 PM
That's the second time I've heard about someone getting sick from the h1n1 shot. I felt fine, but the seasonal shot messes me up.

Allen Yeh
05-21-2010, 08:30 PM
May 21, 2010

1. Warmup
foot mobility drill
ECWU#2
thoracic rotation - 20L/R
Ido Scap WU - 10 reps
swiss ball neck isometric hold - 0:30 front/back/sides, 0:30 front/back/sides

2. Strength
bench press - 45 x 8, 65 x 5, 85 x 3, 105 x 1, 115 x 1, 135 x 1, 135 x 3, 150 x 3, 170 x 13, 95 x 16
Pendlay row - 45 x 8, 95 x 5, 145 x 5, 165 x 5, 185 x 5, 185 x 5, 185 x 5
(superset with full rest - 1:00)

lat pulldown - slow - 50 x 8, 50 x 8, 50 x 8
NG DB press - 30 x 10, 30 x 10, 30 x 8, 20 x 10, 25 x 10
assisted pullup hold - 0:10 x 3 x 17, 0:10 x 3 x 17
(superset with full rest - 0:30)

band pressdown - 60/30 - 60, 60

3. Energy
DJ Complex F - OHS + BS + GM + FS + Row + DL - 45 x 8, 55 x 7, 65 x 6, 75 x 5, 85 x 4 - 1 minute rest

Notes:
-Wendler 5/3/1 - week 2 day 3
-bench press - narrow grip felt better this week, 10 more pounds only dropped 1 rep
-NG DB press - 30's was a good weight
-ABZ - didn't even realize I forgot an ABZ movement until I was typing my workout in
-DJ Complex F - Called it after 20 minutes, the descending ladder rep scheme is a whole workout by itself!

Derek Simonds
05-22-2010, 04:22 AM
Nice workout. 170 X 13 is a ton.

Allen Yeh
05-22-2010, 07:32 AM
Thanks, it felt really good. I'd like to get to that point with 225!

Allen Yeh
05-23-2010, 04:47 PM
May 22, 2010

swam 15 laps = 50m x 15 = 750m's 24:51 - all different strokes, 2 laps of all legs, 2 laps of all arms

May 23, 2010
Early AM
Joint mobility - basic 10 reps each

Afternoon
Laurie and Connor are out of town visint friends so Hunter and I took to the beach! 5+ hours out in the waves and went for a run on the beach
Sprints - 2 x 2:00 on/1:00 off, 4 x 0:30 on/1:00 off, 3 x 0:15 on/1:00 off
Total time = 15:00, total distance = ?

Great day on the beach, good waves.

Evening
~45 minutes foam rolling, the Stick, and theracane and lacrosse ball
tight areas - traps, upper back, it bands, adductors

Derek Weaver
05-23-2010, 05:27 PM
May 22, 2010

swam 15 laps = 50m x 15 = 750m's 24:51 - all different strokes, 2 laps of all legs, 2 laps of all arms

May 23, 2010

Laurie and Connor are out of town visint friends so Hunter and I took to the beach! 5+ hours out in the waves and went for a run on the beach
Sprints - 2 x 2:00 on/1:00 off, 4 x 0:30 on/1:00 off, 3 x 0:15 on/1:00 off
Total time = 15:00, total distance = ?

Great day on the beach, good waves.

Sounds like a good couple of days. Good to get outside in the water.

Allen Yeh
05-25-2010, 05:04 AM
May 24, 2010
bw = 190

1. Warmup
ECWU#1

2. Strength
clean grip snatch - 45 x 5, 65 x 2
hang snatch - 65 x 3, 85 x 3, 105 x 3, 125 x 2
snatch balance - 45 x 5, 95 x 3
OHS - 135 x 3, 155 x 3
back squat - 135 x 5, 165 x 3, 185 x 3, 210 x 11, 135 x 12
TKE - blue JS Band - 12, 12, 12, 12
(superset with full rest - 1:00)

1-leg DB RDL - 15 x 10L/R, 20 x 10L/R, 20 x 10L/R, 20 x 10L/R
barbell hip thrust - 185 x 4, 185 x 5, 185 x 5, 185 x 5
(superset with full rest - 0:45)

knee extension - unilateral - 25 x 10L/R, 25 x 10L/R, 25 x 10L/R
back extension - 15, 15 15

3. Energy
DJ Complex C - hang snatch + OHS + BS + GM + row + DL - 45 x 3, 95 x 3

Notes:
-5/3/1 Week 2, Day 4
-BS - felt good, probably too much snatch stuff prior

Derek Simonds
05-25-2010, 05:35 AM
I was impressed with the snatch work. Snatch balance have always been a challenge for me at any weight.

Great minds think alike, we spent Sunday at the beach it was so nice. I am kind of concerned with the oil spill in the gulf making its way up the east coast. I hope they get a solution soon.

Derek Weaver
05-25-2010, 08:46 PM
Indeed, nice job with the snatch work. I think it's such an awesome movement when done at a high level. Too bad I suck at it.

Allen Yeh
05-27-2010, 03:19 AM
May 25, 2010
IF = 16 hours
BW = 190

1. Warmup
ECWU#2
slantboard calf stretch - 0:60

2. Strength
press - 45 x 8, 55 x 4, 65 x 3, 95 x 5, 110 x 3, 120 x 10
lat pulldown - slow, concentre pulling with lats - 5 x 8, 7 x 8, 7 x 8
pushup - 15, 15, 13
inverted row - 8, 8, 8

cable pressdown - 6 x 15, 8 x 15
hammer curl - 30 x 10, 30 x 6

RKC plank - 0:30, 0:30

Notes:
-Wendler 5/3/1/ week 3 day 1
-My coworker joined me in the gym today so I was showing him the basics and tried to keep the accessories basic so he's not crippled with soreness

Allen Yeh
05-27-2010, 03:20 AM
May 26, 2010
IF = 16 hours

30 minute NEPA walk

Allen Yeh
05-28-2010, 04:08 AM
May 27, 2010
IF = 16 hours

Nothing much. Feeling B-E-A-T, need mor sleep or something.

Derek Simonds
05-28-2010, 12:24 PM
Hopefully you will get the rest you need this weekend. Enjoy Memorial day.

Allen Yeh
06-09-2010, 08:05 AM
May 28, 2010

ECWU#1

power clean - 45 x 8, 95 x 5, 135 x 3, 155 x 3, 175 x 3
wall ankle mobilization - 8, 10, 8
(superset with full rest - 1:00)

Sumo DL - 175 x 2, 225 x 1

DL - 175 x 3, 225 x 1, 225 x 5, 255 x 3, 285 x 3

Notes:
-Terrible day, I just felt like throwing up the entire workout, I should have got that last set for 10 reps or more but at least I hit up more than 1.

Allen Yeh
06-09-2010, 08:07 AM
May 30 - June 2nd

Disneyworld! Crappy food and lots of walking.

June 3 - Present

Woke up with pink eye(s) and sore throat....great

Allen Yeh
06-09-2010, 08:07 AM
June 8, 2010
IF = 17 hours

45 minute NEPA walk

Derek Simonds
06-09-2010, 12:11 PM
Well you gotta at least be down some weight, right?

Allen Yeh
06-09-2010, 06:44 PM
June 9, 2010
IF = 17 hours

47 minute walk with ruck ~75#'s

Allen Yeh
06-11-2010, 06:18 PM
June 11, 2010

AM
30 minute walk w/ ~20 pounds of bags

PM
35 minute walk w/ 10# medicine ball - total 25 lunges, 45 swings, 90 squats

Notes:
-AM - On the way to work turned into a trip to the auto repair shop, walked home with my laptop and gym bag...fun
-PM - took a walk with Connor to the playground with our new 10# medicine ball, while he played I did the swings, squats and lunges.

Derek Weaver
06-11-2010, 08:52 PM
How're the eyes and attempt at avoiding strep? Since you're training I'd assume no strep?

Allen Yeh
06-12-2010, 02:17 AM
Eyes were ok until I put my old contacts in...mistake. Woke up this morning with crusty eyes, I knew I should have just waited for the new pair I was getting....chalk one up to being dumb!

No strep, just some kind of weird sinus infection thing, coughing a lot green/yellow stuff coming out. Sore throat has come and gone and come back. Weird.

Derek Simonds
06-12-2010, 06:26 AM
That is one thing I don't miss about contacts. I know that you are going to be better soon.

Allen Yeh
06-15-2010, 03:33 AM
June 14, 2010
IF = 19.5 hours

1. Warmup
5 rounds:
DOT drill - 64, 64, 59, 57, 62
30/5/30 Sean special = side plank + 5 pushups + side plank
HAM hip mobility drill - elbow to instep lunge + hip drop + pigeon stretch + duck walk

2. Energy
6 rounds:
400m run
50 step ups w/ 40# pack

2 rounds = 13:34 - 2:04+4:02, 3:18+4:08

Notes:
-DOT drill - need to do this more
-HAM hip mobility drill - not a fan of this move, it just didn't flow to me at all
-Energy - ROUGH, I don't know if it's because I haven't done a serious metcon in months of if it was due to the fact that it was 99 w/ 85% humidty after 2 rounds I just felt bad. I knew I should have waited for the sun to go down but while waiting for dinner to cook I wanted to get my workout in. After I got inside and a shower I was sweating for 2 more hours after I was all done.

Note to self.....no more working out in the summer afternoons when heat alerts have been put out.

Derek Simonds
06-15-2010, 03:53 AM
Yeah it is brutal right now. We were over 100 with a feels like temp over 105. I went to BJJ last night and seriously considered skipping just based on the walk from car to academy.

Glad you didn't get heat stroke.

Allen Yeh
06-15-2010, 03:58 AM
The feels like was 103 I think...and today it's suppose to be 109? Freaking crazy...when I was at the pool on Sunday with Connor I felt like I was being slow-boiled. So no more working out in the middle of the day outside!

Allen Yeh
06-16-2010, 04:25 AM
June 15, 2010
IF = 16 hours
BW = 187

1. Warmup
Defranco simple six
Ido Scap WU
neck iso hold w/ swiss ball - 0:45Fr/L/R

2. Strength
bench press - 45 x 8, 65 x 5, 95 x 3, 145 x 1, 145 x 5
160 x 3, 180 x 8, 95 x 19
RKC plank - 0:30, 0:30, 0:30, 0:30
(superset with full rest - 1:00)

seated NG cable row - 12 x 8, 12 x 10, 13 x 6, 12 x 8
DB press - 30 x 10, 30 x 10, 30 x 10
(superset with full rest - 0:30)

chin/pullup - alternate - 3, 3, 3, 2, 3, 2, 3, 2, 2
(1 min rest)

dips - 10

3. Energy

DJ complex E - PC + MP + BS + GM + Behind neck Pr + FS - 95 x 3, 95 x 3, 95 x 5

Notes:
-Finishing up my last 5/3/1 cycle, which is ~1 week overdue since I skippe a week due to Disney but then didn't hit the gym last week. Skipping the deload week since I haven't been in the gym since the 28th
-bench - wow this felt way harder than it should of been, my last benching session before this I got 170 for 13? Ugh
-RKC plank - need to review this not sure I'm doing it correctly
-DJ complex E - 95 was good weight for the MP and behind the neck press

Allen Yeh
06-17-2010, 03:28 AM
June 16, 2010
IF = 15.5 hours

30 minute walk
pushups - 20, 20

Notes:
-Off day, going to try to GTG with pushups, I put a litte counter on my whiteboard that i'll keep track of.

Allen Yeh
06-18-2010, 03:22 AM
June 17, 2010
IF = 14.5 hours

pushups 3 x 20

Notes:
-Off day, not good news at Dr. for wife and I.....sigh
-GTG I do good in the early morning but then as more people get into work...I find myself feeling more subconscious about doing pushups at my desk.

Derek Simonds
06-18-2010, 07:50 AM
You guys are in my thoughts brother.

Allen Yeh
06-19-2010, 12:53 PM
Thanks, happy 11th!

June 18, 2010
IF = 17 hours
GTG - pushups 25 x 3

Wife started out at the Dr's at 3 and after all tests..etc didn't get back until 11...great night.

Derek Weaver
06-19-2010, 07:48 PM
Thanks, happy 11th!

June 18, 2010
IF = 17 hours
GTG - pushups 25 x 3

Wife started out at the Dr's at 3 and after all tests..etc didn't get back until 11...great night.

Sorry to hear about the not so good news. I hope things work out, get better, etc. as long as they don't get worse, right?

Happy early Father's Day

Allen Yeh
06-21-2010, 05:05 AM
Thanks. Toy Story 3 was great! Definitely watch it! I appreciate that my wife made an effort yesterday despite not feeling well.

June 19, 2010

1. Warmups
pullups - neutral grip - 8
chinups - 8
SA DB raise #1 - 8 x 10L/R, 8 x 10L/R
Defranco Elite 8
DJ Complex A- Row + Clean + FS + MP + BS + GM - 45 x 5, 95 x 5

2. Strength
OHS - 45 x 5, 95 x 3

BS - 95 x 3, 145 x 3, 175 x 1, 175 x 5, 200 x 3, 220 x 11
levator scapula stretch - 0:20L/R, 0:20L/R, 0:10L/R
(superset - full rest - 1:00)

Landmine - bar x 8L/R, 10+bar x 8L/R, 10+bar x 8L/R, 10+bar x 8L/R
GM - 95 x 12, 115 x 8, 95 x 12, 95 x 12
(superset - full rest - 0:45)

3. Energy
Tabata calf raise - 3 rounds

pushups - 3, 6, 9, 3, 6
pullups - 1, 2, 3, 1, 2

Notes:
-Wendler 5/3/1 - Week 3
-BS - Pleased with 220 x 11

Allen Yeh
06-21-2010, 05:06 AM
June 20, 2010


Spent Fathers day with Connor. Toy Story 3 was great and I would definitely recommend it!

Allen Yeh
06-22-2010, 03:58 AM
June 21, 2010

GTG pushups - 4 sets of 15, 3 sets of 10

Notes:
-Unplanned off day, Connor was burning up so off to the doctors we went! When it rains it pours right?

Derek Simonds
06-22-2010, 06:11 AM
Yes it does. How is Connor? Like I said before there is a ton of spring sinus infections going around right now. One of the ladies in our office has both a sinus infection and pink eye. She is soooo very happy. Laney looks to be getting pink eye and my eyes water just thinking about it. Hope Connor is ok.

Allen Yeh
06-24-2010, 03:37 AM
Connor seems to be doing better, taking the antibiotics and all that. Yesterday was eeming like his old self towards evening. Whew...now today is another dr's appointment for my wife...good news, please!

June 22, 2010
If = 16 hours

GTG pushups - 25 x 2

kb snatch - 12kg x 10L/R
5 minutes snatch - 24kg - 54 total

5 rounds:
10 squats
10 lunges
10 jumping lunges
10 jump squats
5 ab wheel - on knees
Total time 9:47

Notes:
-At home workout after cleaning/clearing the garage for 2 hours which served as my warmup
-KB snatch - 12kg is too easy but the 24kg just feels odd with my left arm as always I kept the reps even but it just felt way easier with my right than left, hands felt like hamburger after I was done though, the "catch" was killing me, not sure if I'm doing something wrong here or what
-Metcon - Not terrible I subbed ab wheel for ankles to bar leg raises since I still don't have a pullup bar setup at home, that is going to wait till I get back....


June 23, 2010
IF = 15 hours

GTG pushups - 20 x 2
25 minute NEPA walk

Notes:
-Off day - Wednesdays are always my long day at the office
-GTG thoughts - Need to keep on top of this better, need to do them once I get home from work as well.

Derek Simonds
06-24-2010, 04:05 AM
You know I got you guys in my thoughts. Fingers are crossed.

Allen Yeh
06-25-2010, 04:01 AM
June 24, 2010
IF = 16 hours
GTG pushups - 20 x 4

Allen Yeh
06-25-2010, 08:19 PM
June 25, 2010


1. Warmup
ECWU #1

2. Strength
pullups -chest to bar - 6, 6, 6, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2
clean + press - 45 x 5, 95 x 1, 135 x 1, 185 x 0
DL - 95 x 8, 135 x 5, 185 x 3, 205 x 5, 235 x 5, 265 x 13, 265 x 2
slant board calf stretch - 0:30L/R, 0:45L/R, 1:00
MP - 90 x 5, 100 x 5, 115 x 8

landmine - bar x 8L/R, bar x 8L/R, bar x 8L/R,
back extension - 12, 12, 12
lumberjack press - bar x 10L/R, bar x 10L/R, bar x 10L/R,

Notes:
-5/3/1 Week 1 day 1+2
-pullups - did these throughout the first 4 exercises 44 reps total
-DL - about right
-MP - dropped a few reps I probably shouldn't have attempted to press the 185 with the cleans

Allen Yeh
06-29-2010, 05:45 AM
June 26, 2010

basic joint mobility ~10 minutes
dips - 13, 21, 10
pullups - 1,1,1,1,1

June 27, 2010

stretching ~30 minutes
stretch

Allen Yeh
06-30-2010, 06:04 AM
June 28, 2010
bw= 194????

1. Warmup
ECWU #2

2. Strength
PC + MP - 45 x 5+5, 95 x 5+5, 135 x 5+1
PC + PJ - 155 x 5+1, 175 x 3+0

BS - 45 x 5, 95 x 5, 135 x 3, 160 x 1, 160 x 5, 185 x 5, 205 x 12
(full rest - 2 min)

Hack squat - 12, 50 x 8
DB RDL - 35 x 10

Notes:
-5/3/1 Week 1
-Last cycle I got 200 for 12, and today I still left a few in the tank
-Messed around with some stuff trying to show my oldest stepson some stuff to do, had to leave to get home though.

June 29, 2010
IF = 15.5 hours

Rest day, took Connor to the pool for a few hours.

Allen Yeh
07-02-2010, 03:23 AM
July 1, 2010
IF = 16.5 hours
BW = 190

1. Warmup
foam roll - whole body
Defranco simple six
Ido shoulder stability WU
seated band good morning - purple JS - 10, 10, 10, 10
pullups - chest to bar - 10, 10, 4, 4, 4

2. Strength
bench press - 45 x 8, 65 x 5, 95 x 3, 125 x 1, 125 x 5, 145 x 5, 165 x 14
Pendlay Row - 135 x 5, 155 x 5, 175 x 5
(superset with full rest - 1:30)

plate neck extension and flexion - 10# x 20 F/E, 10# x 15 E/F

Diesel Crew Shoulder circuit:
DB press - 30 x 8, 35 x 8, 35 x 8, 25 x 8
db rear fly - 15# - 8, 8, 8, 8
dive bomber pushup - 8, 8, 8, 8
Total time: 6:29 - 1:11, 1:34, 1:52, 1:51

3. Energy
treadmill intervals - 7 intervals 0:10on/0:60off

Notes:
-5/3/1 - week 1
-bench - last cycle week 1 I got 160 for 14
-pullups - AMRAP in 5 sets
-Treadmill intervals - These stunk, trying to get the thing to speedup or slowdown takes too much time.

Derek Simonds
07-02-2010, 04:02 AM
That was a solid workout all around. Nice p/u numbers and you are correct sir treadmill intervals are the suck. No way to make them work fast.

Allen Yeh
07-02-2010, 04:08 AM
Thanks, the pullups surprised me. Nice bike btw.

Allen Yeh
07-06-2010, 05:30 AM
July 2, 2010

Rest day, my family came into town from NY, spent a few hours at the pool.

July 3, 2010

Rest day, took my family down to downtown Charleston, a decent amount of walking.

July 4, 2010

1. Warmup
2 rounds:
20 squats
10 rengade row +pushup 15#'s

Dot drill x 2

2. Energy
3 rounds:
300m shuttle run -25m lengths -2.5 minutes per run

3 rounds:
1/4 tabata calf raises
HUG hip mobility

Notes:
-Worked out with my little brother, he started out strong on the shuttle run but fizzled before finishing the first shuttle run
-Not bad I felt pretty good overall

July 5, 2010

Spent the day at the beach with the family, great beach day.

Allen Yeh
07-07-2010, 05:36 AM
July 6, 2010
IF = 16 hours

AM
30 minute walk

PM
2H KB swings - 24kg - 50 unbroken
1H KB swings - 24kg - 5L,5R, 5L,5R not break between switches

Notes:
-Getting back into walking everyday have to do it early AM before it gets too hot here
-Swings - just did something, sat on a conference call for about an 1.5 hours during dinner time. the 1H stuff felt harder than usual the grip of the KB felt oily or something.

Derek Weaver
07-07-2010, 10:10 AM
July 6, 2010
IF = 16 hours

AM
30 minute walk

PM
2H KB swings - 24kg - 50 unbroken
1H KB swings - 24kg - 5L,5R, 5L,5R not break between switches

Notes:
-Getting back into walking everyday have to do it early AM before it gets too hot here
-Swings - just did something, sat on a conference call for about an 1.5 hours during dinner time. the 1H stuff felt harder than usual the grip of the KB felt oily or something.

I'd forgotten just how good it actually is to get a 30+ minute walk in the mornings. Good way to start the day. 50 swings with the 24 kg unbroken is a nice effort.

Allen Yeh
07-07-2010, 03:59 PM
Thanks, yeah I need to get back into it, for a while I was doing it every day at lunch but here in Charleston it got HOT I'd be a puddle on the ground.

Allen Yeh
07-08-2010, 03:33 AM
July 7, 2010

AM
30 min walk

Afternoon

1 round w 24kg KB
2H swing x 10
1H swing x 10L/r
h2h swing x 10
around the world - 10CL/CCL
suitcase DL x 5L/R
windmill x 5L/R
high pull x 10

snatch + windmill - 24kg - 1L, 2L, 1R, 2R, 1L/R, 1L/R

sprints - 370 m's according to http://www.gmap-pedometer.com - 1:32, 1:34, 1:43 - 1:45 rest

Notes:
-Hot!

Allen Yeh
07-08-2010, 08:14 AM
Just saw the 70's big challenge for July:
http://www.70sbig.com/?page_id=2151

Contest: Max sets of 3 press/3 pulls in 20 minutes.
1 set is 3 reps of 0.625BW press followed by 3 chins or pullups.

So that would be 117 for 3 reps and then 3 chins/pullups.....I think I might do this today....supposed to DL and press today I think I'll get my DL in and then do my 3 for press @ 120 and try this out.

Derek Simonds
07-08-2010, 02:36 PM
Looking forward to seeing your results.

Allen Yeh
07-12-2010, 05:56 AM
July 8, 2010

AM
30 minute walk

PM
bw = 189
IF = 16 hours

1. Warmup
ECWU # 1
barbell complex - DL + row+ Cl + FS + MP + BS + GM - 45 x 5, 45 x 5
foot mobility drills

2. Strength
sumo DL - 45 x 5, 135 x 1, 185 x 1
DL - 135 x 3, 185 x 1, 205 x 1, 220 x 3, 250 x 3, 280 x 14
press - 45 x 3, 65 x 3, 95 x 3, 105 x 3, 120 x 3

70s big July Challenge:
Max sets of 3 press/3 pulls in 20 minutes.
1 set is 3 reps of 0.625BW press followed by 3 chins or pullups.

Rounded weight up to 120#'s and only got 11 rounds in 13:30, I feel like I wussed out. During the 8,9, 10, 11 set of presses about midway through each press my right shoulder felt like it was popping. The 8th set I felt not too concerened by the 11th set I was a bit freaked and thought about all the times I've pushed through and ended up sidelining myself for weeks/months afterwards. There are still 19 more days in July, we will meet again!

Notes:
-5/3/1 week 2
-DL - 280 x 14, I felt out of breath!
-MP - 120 x 3 - only did the reps needed as I knew I'd be doing the challenge right after

Allen Yeh
07-12-2010, 06:06 AM
July 9, 2010
Foam rolling ~20 minutes - whole body

Reserve Duty in MD so...drive to Baltimore for time.....9 hours UGH

July 10, 2010
IF = 16 hours
AM
DB swings - 40# x 20
DB complex - row + upright rows + MP + DL - 25 x 5
DB Complex - row + upright row + snatch + MP + DL + curl - 25 x 5, 40 x (8+4+3+4+4+8)

PM
YTL - 5 x 8 all

Bench press - 45 x 5, 95 x 5, 135 x 5, 155 x 5, 175 x 12
chest supported DB row - 15 x 8, 15 x 5, 35 x 8, 40 x 8, 50 x 8
(supserset with full rest - 1:00)

db flye - 30 x 12, 30 x 12, 30 x 12+8 presses
rear db flye - 15 x 12. 15 x 12, 15 x 12
(supserset with no rest - 0:30)

TGU DB situp - 30 x 5L/R, 30 x 5L/R, 30 x 5L/R

Notes:
-5/3/1 Week 2
-Bench - 175 x 12 felt pretty good
-TGU - stuck with situps, did a few full reps but wanted to spare my knees form the OH squat version and I still suck at doing the lunge version

Derek Simonds
07-12-2010, 06:14 AM
12 reps is solid on the bench. You forgot the Hindu Pushups. :D How was reserve?

Allen Yeh
07-12-2010, 06:17 AM
July 11, 2010
bw = 190

1. Warmups
row - 500 m - 2:08
pullups - chest to bar - 6, 6, 6, 6, 6
ECWU # 1
bottoms up KB press - 25 x 5L/R
hip flexor stretch - 0:30L/R, 0:30L/R
4 way neck machine 050 x 15 all, 50 x 12 all

2. Strength
Burgener WU - 45 x 5
box jump - drop from box and jump - 3, 3, 3
power snatch - 45 x 3, 95 x 3, 95 x 3

BS - 95 x 3, 145 x 3, 170 x 1, 170 x 3, 195 x 3, 220 x 12
inv hamstring - 5L/R, 5L/R
(superset with full rest - 1:00)

rdl - 145 x 6, 145 x 6, 145 x 6
hanging leg raise - 10, 8, 3
(superset - full rest - 0:30)

GHR - 6, 10, 8, 12

Notes:
-5/3/1 - Week 2
-Stopped at my old gym on the way home back to SC during my drive. Bumpers, GHR...sigh!
-BS - Pleased with 220 x 12

Allen Yeh
07-12-2010, 06:20 AM
12 reps is solid on the bench. You forgot the Hindu Pushups. :D How was reserve?

Thanks, it felt good, didn't forget...just didn't do it! I wanted to do some chest flyes as it's been a long while and did the rear flyes for balance.

It was fine, long drive though....ugh

Derek Simonds
07-13-2010, 05:02 AM
I missed your BS at 220 X 12. No wonder the drive sucked. Nice reps. I added BS back into the upcoming cycle and am curious where I am going to be as far as reps and weight.

Allen Yeh
07-13-2010, 05:51 AM
July 12, 2010

If = 18 hours

30 miunte walk AM

Rest day.

Allen Yeh
07-14-2010, 05:07 AM
July 13, 2010
IF = 16 hours
BW = 190

Early AM
30 minutes walk

Afternoon
1. Warmup
Defranco Simple 6
Ido shoulder stability WU - grey band x 12 all movements

2. Strength
neck plate crunch - 10# x 25 reps/flexion/extension/lateral flexion L/R

pullups - chest to bar - 7, 7, 7, 6, 4, 3, 3, 5
MP - 45 x 8, 65 x 5, 85 x 3, 100 x 1, 100 x 5, 115 x 3, 125 x 8
(superset with full rest - 1:00)

db flye + bench - 30 x 12+12, 30 x 12+8, 30 x 12+4
inverted row - 12, 12, 8
(superset with no rest - 0:30)

Linear (vertical) Pallof Press - 12.5 x 12, 17.5 x 12, 27.5 x 12
face pull - 17.5 x 12, 27.5 x 12, 27.5 x 12
(superset with no rest - 0:30)

slant board calf stretch - 0:45L/R

Notes:
-5/3/1 Week 3 day 1
-neck crunch - not sure what to call this, laying on a bench and placing a plate on my head, different movement planes - Trying to get at least 1 exercise per training session, neck is super tight today
-pullups - 42 reps in in 8 sets on 6/25 it took 12 sets to get 40, not a bad improvement, but still needs lots of work
-MP - Sucks, I was shooting for 10, but the 8th rep felt super heavy
-flye/press - I liked this combo, going to keep DB flyes in here for a bit
-Linear (vertical) Pallof Press - did this wrong, didn't really like the movement

Derek Simonds
07-14-2010, 07:09 AM
I keep telling myself that I need to work my neck but it is just like abz, I find that I will do it for a little while then stop. Are you doing in neck bridges (front side reverse)? That always helps me when my neck gets too stiff.

Allen Yeh
07-15-2010, 05:16 AM
July 14, 2010
IF = 16 hours
BW = 190

Early AM
35 minute walk

Afternoon[/B}
[B]1. Warmup
ECWU #2
neck bridges on ground - 12Front/Back, 12F/B

2. Strength
DL - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 235 x 1, 235 x 5, 265 x 3, 295 x 12!!
wall ankle mobility - 8L/R, 8L/R, 8L/R
(superset with full rest - 1:00)

vertical Pallof Press - 6 x 8

Pallof Press - 0:03 hold - 6 x 8L/R, 6 x 8L/R
GM - 45 x 20, 45 x 20
(superset no rest)

Notes:
-5/3/1 week 3 - super hurried session, Connor had his gymnastics class next door, so I had ~50 minutes, wanted to hit my DL, neck and ABZ - all accomplished!
-DL - 295 x 12, was sweet, I think I pushed it just hard enough that I had maybe 2 reps left in the tank! Felt good!

Allen Yeh
07-15-2010, 05:18 AM
I keep telling myself that I need to work my neck but it is just like abz, I find that I will do it for a little while then stop. Are you doing in neck bridges (front side reverse)? That always helps me when my neck gets too stiff.

Hey at least you are doing ABZ! I find myself with the same problem....with ABZ, so now I'm making myself a deal, even if I do light work....better than no work! If I'm in the gym I'm doing at minimum those 4 things....warmup, main lift, neck and ABZ no question. Accessories as time permits.

Allen Yeh
07-20-2010, 04:24 AM
July 15, 2010

Scheduled off day

AM - 35 minute walk

July 16, 2010

Scheduled off day

Connor is 5 today! Making cake and preparing for party for time!

July 17, 2010
IF = 16 hours

Connor had his party today and it seemed to last all day long well after we got home. Really bad eating day

Derek Simonds
07-20-2010, 04:28 AM
That is one awesome pirate cake. Tell Connor I said Happy Birthday AAARGHHHH!

Allen Yeh
07-20-2010, 04:43 AM
July 18, 2010

I was all ready to lift at the Y and hit up bench...and after we got there they told us the child watch was already closed! Connor and I played some ping pong and headed home for the pool.

tempo pushup - 2 seconds - 10, 9, 9, 8 - 0:40 rest
2H swings - 24kg - 25, 25
1H - 10L/R, 10L/R, 10L/R, 10L/R
Around the World - 25L/R
Tight Core Rotations - 0:08, 0:08

35 minute walk

Notes:
-Tempo pushups - from http://http://www.8weeksout.com/articles/31-sac/57-secrets-of-muscular-endurance
-Tight Core rotations from this article http://www.tmuscle.com/free_online_article_issue/issue_631 much harder than it looked

Allen Yeh
07-20-2010, 04:59 AM
July 19, 2010
bw = 188
IF = 18 hours

1. Warmup
Defranco Simple 6
Ido Scap WU

2. Strength
chinups - max in 3 minutes - 30 - 13,3,3,3,3,2,2,1

Bench press - 45 x 8, 65 x 5, 95 x 3, 145 x 1, 145 x 5, 165 x 3, 185 x 11
inverted row - 6, 6, 6, 6, 6, 6
(supserset with full rest - 1:00)

lying neck plate extension/flexion - 10# x 25 flexion/extension, 10# x 20L/R lateral flexion

medicine ball rollout - 6, 6, 6

lying DB extension - 20 x 10, 25 x 10
hammer curl - 20 x 10, 25 x 10
DB OH press - 20 x 10, 25 x 10
(superset with no rest)

1 round:
10 pushups
10 ankle grab situps
0:31

Notes:
-5/3/1 Week 3 bench day - Another short workout, hit 4 things, Bench, chins, neck, Abz and done, had ~40 minutes
-Bench - 185 x 11, I'll take it!
-chinups - I think Bench day will be my 3 minute of max chins - saw this in the newest Men's Health where Martin Rooney gave some rep ranges, I (barely) fell into the Good category. I'd like to get my chins to a point where I can do 20 in one set again...but that was...years ago at this point and minus 2 elbow area injuries So bench day is 3 minute max day and press day is volume day, lots of sets over the session.
-Neck - Check
-MB rollout - Abs - Check! Didn't really like this variation on the rollout, also from the unconventional ab workouts article. I felt like this was way more a lat stretch than ABZ.
-Arms/shoulders - Had a little bit of time and threw that quick circuit in there
-http://www.tmuscle.com/free_online_article_issue/issue_636?s=indexTitle#100-reps-in-100-seconds I only did 1 round of Challenge 5 where you are supposed to do 5 rounds, I felt like a total spaz doing the ankle grab situps, it also turns out I was doing them wrong! Have to extend the legs when the arms are extended. I'll try this again later.

Derek Weaver
07-20-2010, 06:36 PM
Martin Rooney has got some crazy stuff. He's also got some really fun looking challenges though.

Allen Yeh
07-21-2010, 03:27 AM
Derek S.
Didn't see your birthday wishes until just now. I'll try to do the ARGH!!! noise but I probably won't do it justice. that cake was a much huger pain than it looked like in the instructions.

Derek W.
Martin Rooney seems to be all over the place lately in the last few months I guess as partially to promote that new book. Can't seem to decide about him yet.

Allen Yeh
07-21-2010, 03:35 AM
July 21, 2010
if = 14
bw = 187

1. Warmups
ECWU # 1
neck bridge - 15 F/B

2. Strength
Burgener WU - 45 x 5
power snatch - 45 x 5, 95 x 3, 95 x 1, 135 x 1

BS - 135 x 5, 155 x 3, 265 x 1, 175 x 1, 180 x 1, 180 x 5, 205 x 3, 230 x 12, 255 x 1, 280 x 1, 305 x 0

db rdl - 40 x 12, 55 x 12, 65 x 12
sorinex landmine - 25 x 6L/R, 6L/R, 6L/R
(superset - full rest - 0:30)

3. Energy
Rooney Challenge # 3 -
25 squats
26 lateral lunges
24 front lunges
Total time 115 seconds

Notes:
-5/3/1 - Week 3 squat day
-BS - Pleased with 230 x 12! Did a few singles at the end, 280 felt pretty easy, 305 was just slow, probably could have gutted it out.
-neck - check!
-ABZ - check!
-challenge #4 - What really slowed me down were the lateral squats I just felt like it was taking a while to do 13 per side, Going to shoot for 100 seconds next time.

Derek Simonds
07-21-2010, 04:29 AM
Derek S.
Didn't see your birthday wishes until just now. I'll try to do the ARGH!!! noise but I probably won't do it justice. that cake was a much huger pain than it looked like in the instructions.

Derek W.
Martin Rooney seems to be all over the place lately in the last few months I guess as partially to promote that new book. Can't seem to decide about him yet.

Did you watch the series of interviews with Smitty? I think that they are on both the Diesel site and EFS. I haven't watched them yet but I agree he is everywhere right now.

AAARGH....

Allen Yeh
07-22-2010, 06:21 AM
July 21, 2010
BW = 188

1. Strength
press - 55 x 5, 65 x 5, 80 x 5

tempo pushup - 2 second up/down - 12, 12, 8, 5
pullups - 5, 5, 4, 2
(superset with no rest - 0:40)

After run:
tempo pushup - 2 second up/down - 12, 9
pullups - 4, 3
(superset with no rest - 0:40)

2. Energy
warmup Run @ 1.5 incline - 3:30 @ 8:00/mile pace
Sprints@15 incline - 0:10 sprint and slow treadmill down to 20:00/mile pace until HR dropped down below 130 - 11 intervals total
cooldown @15 incline - 8:00 @ 20:00/mile pace

Total distance over 30 minutes =2.3 miles

Notes:
-5/3/1 deload OH press
-Short session today
-tempo pushups - harder than it seems
-pullups - low intensity, lot of sets
-No NECK/ABZ intentionally, didn't want to cut intervals short
-HRI Intervals - method taken from http://www.8weeksout.com/articles/31-sac/65-intervals- you can simply set a high incline (15% grade) and sprint for 10-12 seconds, let your heart rate come down to 130-140 and then sprint again
-I need to but a HR rate monitor, trying to use the treadmill monitor was irritating nad probably wrong, I also wasn't sure if I was supposed to wait until my HR dropped between 120-130 or 130-140, I chose the former when it was supposed to be the latter. I also didn't do enough intervals, I only did a total of 11, when you are supposed to do 15-20 per session.

Guidelines for myself on HRI:
1. Warmup
2. Set incline to 15
3. Increase speed and sprint for 10-12 seconds
4. Decrease speed and walk @ 15 incline untl HR drops down to 130-140
5. Lather, rinse and repeat 14-19 times
6. 2-3 weeks on/1 week off 2-3x per week

It's like hill sprints just regulating the rest period via HR instead of a time period. Overall I felt pretty good after it. I need an decent HR monitor though to really get accuracy but I don't have the $$ to drop on one at the moment.

Allen Yeh
07-23-2010, 03:36 AM
July 22, 2010
bw = 187
if = 16 hours

1. Warmup
foam roll - lower body
lacrosse ball - feet, calves, glutes
piriformis stretch - 0:30L/R
Simple 6

2. Energy
HRI on treadmill
warmup @ 15 incline 4:00@20:00/mile pace
HRI's - sprint 0:10, rest until HR is between 130-140 x 15
cooldown @ no incline 2:00 @ 25:00/mile pace

Total time = 45:00
Total distance = 2.85 miles

3. Stretching
Assisted hamstring stretch - blue band - 0:05 - 6L/R. 6L/R, 6L/R
hip flexor stretch - 0:60L/R
incline board calf stretch - 0:60L/R

Notes:
-Wanted to deload DL and bench today but I left my log at home and didn't have the numbers with me so I just did the HRI's again but more correctly this time.
-HRI's - Today was better than yesterday but I was pushing the sprints too fast and ended up over my anaerobic threshold probably for the first 7-8 sprints. I didn't think about it until then because I noticed it was aking my HR longer and longer to drop down to below 140 BPM. My last 8 or so intervals I had a slower sprint speed to try to keep my max HR below 171. Next time I will do my sprints a bit slower to keep my HR under 171, that should decrease my "rest" time for my HR to get back down to 140 and below.

My calculated anaerobic threshold: (not as accurate but it's what I have right now)
220 - 30 = 190 X 85-90% = 161-171 BPM

Allen Yeh
07-25-2010, 05:50 PM
July 24, 2010
BW = 186

1. Warmup
ECWU#2
Ido Shoulder stability WU - yellow band - 12 all

2. Strength
DL - 45 x 8, 95 x5, 125 x 3, 155 x 5, 185 x 5
BP - 45 x 8, 65 x 5, 80 x 5, 100 x 5, 120 x 5
core rotations - 0:10L/R, 0:10L/R, 0:10L/R, 0:10L/R
plate neck extensions/flexion - 10 x 20 Flexion/Extension, 10 x 20 lateral flexion L/R

3. Energy
Circuit: 20 reps of each
pushup - 20
lumberjack press - bar 20L/R
GM's - bar
BS - bar
row - bar

Notes:
-5/3/1 Deload week DL+BP day
-Ended up helping someone out with OHS form and stated talkign Army stuff....totally cooled off

Allen Yeh
07-25-2010, 06:16 PM
July 25, 2010

1. Warmup
16 minute walk to gym
CA Standard WU

2. Strength
45 x 8, 95 x 5, 100 x 3, 100 x 5, 120 x 5, 145 x 5

3. Energy

Martin Rooney Challenge#1 w/ bar
bar pushups - 20
GM - 20
OH press - 20
BS - 20
row - 20
time: 110 seconds

swiss Ball - one handed plank - 0:10L/R
ankle grab situps - 10
lateral stepups - 20 - 0:17


30 minute walk

Notes:
-5/3/1 squat deload
-Challenge #1 - prescribed is 95#'s but I knew OH press would kill me on this so tried it on with the bar. goal is 100 seconds
-swiss ball one handed plank - this hurt my wrist!
-Flew to Ft. McCoy WI today left the house at 0545 and got to lodging at 1630.....sweet

Allen Yeh
07-27-2010, 05:29 AM
July 26, 2010
bw = 188

1. Warmup
15 minute walk
CA standard WU

2. TSC
DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 275 x 1, 325 x 1 --- 355 x 1, 385 x 1, 405 x F

pullups - 14

DB snatch - 55# - 5 minutes - 74

15 minute walk back to lodging

Notes:
-TSC along with the 2 Dereks
-DL - I wanted 405 so bad and..failed AGAIN! 385 was't super easy but.....UGH
-pullups - 14 isn't an all time PR but not bad considering what silly shape my pullups have been the last year or so
-DB snatch - 5 minute snatch test 75, would like to try this with my KB to see what I get

Derek Simonds
07-27-2010, 06:39 AM
Nice numbers!

Kevin Perry
07-27-2010, 10:56 AM
I bet you'll hit 405 soon, good job

Derek Weaver
07-27-2010, 12:24 PM
Thanks for jumping in on the TSC.

405 is on its way soon I'd bet.

Allen Yeh
07-27-2010, 04:11 PM
Thanks.

July 27, 2010
neck plate extension/flexion - 10 x 15 flexion/extension/lateral flexion L/R, 25 x 10 flexion/extension/lateral flexion L/R

hanging leg raise - 10, 8, 6

WU @ 15% incline - 3 minutes
HIR @ 15% incline - 14 x 0:10@ >170BPM + rest until <140BPM

Notes:
-HIR - tried to stay under 170BPM for the sprint and rested until less than 140BPM

Allen Yeh
07-28-2010, 06:39 PM
July 28, 2010
BW = 189

1. WU
16 minute walk to gym
side lying extension rotation - 8L/R, 8L/R
http://blogs.menshealth.com/fitness-pros/a-quick-fix-for-stiff-shoulders/2010/07/23/

3 rounds:
10 jumping jacks
10 seal jumps

2 rounds:
10 pushups
10 squats
10 ankle grab situps

neck bridges - 20Front/Rear

2. Strength
overhead press - 45 x 5, 65 x 3, 90 x 1, 90 x 5, 105 x 5, 115 x 5
pullups - 3, 3, 3

3. Energy
70's big July Challenge AMRAP in 20 minutes:
3 x 0.625BW overhead press
3 chins/pullups

19 rounds in 19:33!!!


Notes:
-5/3/1 week 1 OH press day
-press - 115 felt heavy today...ugh!!
-70s Big July 10 challenge - 19 rounds! hell yeah, much better than on the 8th when I didn't even finish, around set 12 or 13 I felt the same twinge but I kept my press tight on the next few sets and didn't feel it much. The only set that was broken was the last round.

Allen Yeh
07-29-2010, 06:04 PM
July 29, 2010
IF = 15 hours

20 minute walk

Allen Yeh
07-31-2010, 08:59 AM
July 30, 2010

walk to gym 15 minutes

1. WU
CA Standarda WU

2. Strength
DL - 45 x 8, 135 x 5 185 x 3, 210 x 1, 210 x 5, 240 x 5, 275 x 5
GM - 45 x 20, 95 x 10, 95 x 10, 95 x 10
Pallof press 0:05 holc at top- 125 x 10L/R, 125 x 12L/R, 125 x 12L/R

3. energy
2 rounds:
10 squats
10 lunges
10 jump squats

walk to lodging 15 minutes

Notes:
-5/3/1 week 1 DL day
-Took it easy on the DL today, back still tight from the TSC, worked out with one of my classmates, took him through rack pulls and the basics didn't want to make him so sore he didn't want to workout again.

Allen Yeh
08-01-2010, 02:19 PM
August 1, 2010
IF = 14 hours

AM

40 minute walk


PM
15 minute walk to gym

1. Warmup
ECWU#2 - no lacrosse ball

2. Strength
chinups - max in 3 minutes - 13,4,3,3,2,3 - total 28

Bench press - 45 x 8, 65 x 5, 95 x 3, 130 x 5, 150 x 5, 170 x 15
Kroc rows - 25 x 12L/R, 90 x 20R, 90 x 23L

face pull - 30 x 12, 30 x 12
rope pressdown - 42.5 x 15, 42.5 x 15
db curl - different grip - 20 x 10, 20 x 9
(superset with no rest)

swiss ball tuck in - 12, 12, 12
neck bridge - 12front/back

15 minute walk back to lodging

Notes:
-5/3/1 Week 1 bench day
-Bench - 170 x 15, felt great today
-chinups - 28...boo
-Neck - Check
-Abs - swiss ball knee tuck - tougher than it looks

Kevin Perry
08-01-2010, 04:15 PM
Sweet job on the kroc rows and the bench

Allen Yeh
08-02-2010, 03:36 PM
Thanks, my back is torn up today!

August 2, 2010
bw = 188
if = 15.5

15 mintue walk to gym

1. Energy
Tabata - 2 rounds each exercise
squats
tempo pushups
jump rope
ankle grab situp
step ups

lat stretch - 0:20L/R, 0:20L/R
chest stretch - 0:30L/R

Treadmill - warmup@15% - 2 minutes@2MPH
HRI - 6 x 0:10 sprint@15% rest until BPM is sub 140

Treadmill intervals - 1 minute on/off - 2%@8.6MPH, 2%@8.5MPH, 1%@8.1MPH, 1%@8.1MPH - off@6.0MPH

cooldown - 3 minutes

15 minute walk back to lodging

Notes:
-HRI - the treadmill reset itself as I hit the back of it on one of 6th rest period, so I opted to do some regular intervals instead
-intervals - harder than it should have been? Man that was pretty sad.....

Derek Simonds
08-03-2010, 10:34 AM
Sweet job on the kroc rows and the bench

Damn Skippy what Kevin said!

Allen Yeh
08-03-2010, 06:46 PM
August 3, 2010

4.5 mile walk - 1hour 15 minutes

Notes:
-Rest day

Derek Simonds
08-04-2010, 07:31 AM
I got caught up on your log, your training is looking great.

Allen Yeh
08-05-2010, 05:38 AM
August 4, 2010

15 minute walk to gym

1. Warmup
CA Standard WU
chin hang - 0:15, 0:15, 0:15
wall slides- 10

2. Strength
BS - barefoot - 45 x 8, 95 x 8, 145 x 3, 165 x 1, 165 x 5, 190 x 5, 215 x 10
hurdle over/under - 1L/R, 2L/R, 3L/R
romanian DL - 135 x 6, 135 x 6, 135 x 6

1/4 tabata calf raise - 1, 1
core rotations - 0:10, 0:10, 0:10

3. Energry
3 rounds:
10 squats
10 lunges
10 jumping lunges
5 jump squats
10 ankle grab situps

time: 5 minutes

treadmill intervals - sprint 200m's rest 100m's - 4 intervals total, 300m cooldown

Notes:
-5/3/1 week 1 squat day
-BS - haven't squatted without Oly shoes in a long time, could have pushed it but opted not to

Derek Simonds
08-05-2010, 06:21 AM
Nice job on the X 10. Your conditioning is coming together nicely.

Allen Yeh
08-05-2010, 11:51 AM
Thanks, it felt really weird squatting without the shoes, I guess my brain was handicapping me a little there.

Derek Weaver
08-05-2010, 02:27 PM
What kind of a squat are you doing?

I actually got to where I feel better performing all my lifts barefoot. Except high bar squats. Those don't feel good at all regardless of footwear.

Allen Yeh
08-05-2010, 03:10 PM
High bar, I've been using my Oly shoes for squats and either Vibrams or barefoot for everything else.

August 5, 2010
15 minute walk to gym

1. Warmup
Ido shoulder stability WU - red band

2. Strength
chins - 5, 5, 5, 5, 5, 5, 5, 5
military press + press outs - 45 x 8+5, 65 x 5+5, 95 x 1+5, 95 x 3+5, 110 x 3+5, 120x 8

unilateral standing cable row - 155 x 12, 170 x 12L/R, 185 x 10L/R
pallof press - 125 x 12L/R, 140 x 12L/R, 140 x 0:30L/R
(superset no rest)

tricep pressdown - bar - 80 x 15, 80 x 15, 80 x 12
hammer curl - 40 x 7, 40 x 7, 40 x 6

3. Energy
Martin Rooney 100 sec challenge#5
5 rounds:
10 pushups
10 ankle grab situps

Time - 156 seconds

15 minute walk back to lodging

Notes:
-5/3/1 week 2 overhead press day
-press - felt ok, not great not bad, average effort
-chins - felt good today
-Rooney challenege #5 - up till round 3 I was rolling then round 4 was slow and round 5 was even slower, those ankle grab situps sneak up on you.

Derek Weaver
08-06-2010, 09:13 PM
... military press + press outs - 45 x 8+5, 65 x 5+5, 95 x 1+5, 95 x 3+5, 110 x 3+5, 120x 8 ...



Nice work.

Derek Simonds
08-09-2010, 07:47 AM
120 X 8 is nice. How is the BW? with the conditioning you are doing I have to believe that you are dropping some LB's. I stopped doing the press outs because I wasn't keeping my scaps tight. I think I might add them back in and see if I can do them correctly.

Allen Yeh
08-10-2010, 04:24 AM
BW is like 187 I think, though I will know for sure when I hit the Y today, that is the scale i've been using then used thed scale at Ft. McCoy a few times.

Allen Yeh
08-11-2010, 06:54 AM
AC in the house broke....awesome...new condensor being installed today. Yesterday in the house before we left it was up to 96. Hopefully I'll be able to hit the gym today after everything is fixed...my wallet is mortally wounded!

Derek Simonds
08-11-2010, 07:10 AM
AC repairs suck money out of the wallet like a vacuum cleaner.

Allen Yeh
08-12-2010, 04:50 AM
Yep!

Today will be a week since the last time I trained...today is the day!

Derek Simonds
08-12-2010, 05:51 AM
Make it happen!

Allen Yeh
08-13-2010, 04:49 AM
August 12, 2010
bw = 186

1. WU
Defranco Agile 8
side lying extension rotation - 8L/R
chin hang - 0:15
wall slide - 8

2. Strength
muscle clean - 45 x 5, 95 x 3, 135 x 1
power clean - 185 x 1, 185 x 1
sumo DL - 185 x 2, 225 x 1

DL - 185 x 3, 225 x 1, 225 x 3, 255 x 3, 290 x 10
OH band chest stretch - 0:35, 0:20, 0:20
(superset with no rest)

swiss ball leg curl - 12, 12, 12
back stretch - 0:35, 0:20, 0:30
(superset with no rest)

landmine - bar - 12, 12, 12
neck w/ plate - 10#'s - 25flexion/extension, 25 lateral L/R, 20 flexion/extension, 25 lateral L/R


3. energy
Martin Rooney Challenge #1 w/ 65#
bar pushup x 20
SLDL x 20
MP x 20
BS x 20
row x 20

Total time: 168 seconds, goal time is 100

Notes:
-5/3/1 week 2 DL day
-DL - Not PR but not terrible either, worked enough
-Neck and Abs - CHECK
-Barbell Complex - the press gave me the most trouble had to pause a few seconds after 14 ,then 2 more then pause....etc

Derek Simonds
08-13-2010, 06:12 AM
I think that was a solid time on the challenge especially if the DL's were single leg.

Allen Yeh
08-16-2010, 05:28 AM
August 13, 2010
bw = 187

1. Warmup
Defranco Simple six
hip flexor stretch - 0:60L/R
glute bridge w/ 0:05 hold at top - 10
clams w/ 0:05 hold at top - 10

2. Strength
chinups - 6, 6, 6, 6, 6, 6, 6, 4, 5
bench press - 45 x 8, 65 x 5, 85 x 3,115 x 1, 130 x 1, 140 x 3, 160 x 3, 180 x 10
(superset with no rest between - 90seconds)

seated NG row - 12 x 8, 10 x 10, 10 x 10
dips - 12, 12, 12, 12
(superset with full rest - 0:30)

face pull - 32.5 x 12, 42.5 x 10, 32.5 x 12
rope pressdown - 32.5 x 15, 42.5 x10, 32.5 x 12
(superset with no rest)

preacher curl - 65 x 10
plank -0:60

Notes:
-5/3/1 week 2 bench day
-bench - what is up with 10 this week?
- chins - 51 reps in 9 sets with 90 seconds between each set

Allen Yeh
08-16-2010, 05:30 AM
August 14, 2010
bw = 185

tempo pushup - 12, 9, 4, 5
ECWU #1
tempo pushup - 12, 6, 6, 6

treadmill:
WU - 2:00
HRI's x 10 - 0:10 sprint @15% incline + rest until HR dips between 130-140BPM
Total distance = 1.44 miles, total time = 26 minutes

Notes:
-Easy conditioning day, the tempo pushups and WU took almost 25 minutes by itself!

Derek Simonds
08-16-2010, 06:07 AM
Some of the warmups as prescribed end up feeling like a workout as far as length of time goes. Nice job on bench. 180 X 10 with 51 chin ups is solid.

Allen Yeh
08-16-2010, 06:52 AM
Thanks, the tempo pushups called for a 10 minute active rest between the 2 sets but by the time all was said and done man I wanted to go home!

Allen Yeh
08-17-2010, 05:05 AM
August 16, 2010
bw = 189

1. Warmup
lacrosse ball - feet, calves
foam roller - legs, thoracic
hip flexor stretch - 3 x 0:10L/R
side lying extension rotation - 10L/R
inverted hamstring - 10L/R
hell toe drop lunge - 5L/R
squat stretch

2. Strength
Burgnener WU - 45 x 1
PS - 45 x 3, 95 x 3, 115 x 3
MS + +OHS - 45 x 1+3

BS - 45 x 5, 95 x 3, 135 x 1, 175 x 1, 175 x 3, 200 x 3, 225 x 5
goblet squat - 30 x 6, 60 x 3, 90 x 2
band squat - 10
joint mobility - wrists, neck, elbows, shoulders, thoracic
(superset with full rest - 1:30)

rack pull - 135 x 5, 225 x 3, 315 x 5, 405 x 5, 455 x 5, 495 x 2
(rest - 1:30)

GM's - 95 x 12, 115 x 12, 115 x 12
hammer leg extension - pause at top - 45 x 12, 45 x 12, 45 x 12

gladiator twists - 0:10, 0:10

3. Energry
Leg blaster - 1 rounds:
20 squats
20 lunges
20 jumping lunges
10 jump squats
Time: 1:44

Notes:
-5/3/1 week 2 squat day
-BS - Felt awful, my stomach was not feeling so hot from warmup to squats, stupid almond M&M's that I just had to shove down my mouth before training. After my shitty set of squats this thought kept me going:
More often than not, I easily get through the first exercise and start making more deals/more goals. "Just one big set of chin-ups" or "I'll do a few Prowler trips and see how I feel." Stuff like that. Or, I just go home. The point is this: you have to recognize when you're feeling down and out and accept it. Once you do that, you can confront it with a plan. - Wendler
-Rack pulls- 495 for a double I'll take it....so I know for a fact that I need to work my DL from the floor because that 495 was easy from above the knees. Guess I should work on some deficit pulling
-gladiator twists - didn't care for these, rather do the core twists
- leg blaster - 1:44 with no breaks...sweet.

Derek Simonds
08-17-2010, 06:05 AM
Nice quote and way to work through. I am with you on the rack pulls. I can pull a crap ton once it is at knee level.

Allen Yeh
08-18-2010, 04:55 AM
August 7, 2010
BW = 186
IF = 16 hours

1. Warmup
Defranco Simple 6
Ido shoulder stability WU - green band - 12 reps

2. Strength
military press + press outs - 45 x 5+5, 65 x 3+5, 95 x 1+5, 105 x 1 + 5, 105 x 5+5, 115 x 3+5, 130 x 7+0
neutral grip pullups - 11, 6, 6
towel pullups - 6, 4, 3 (towel ripped in 1/2.....great)
(superset with full rest - 1:30)

Kroc Rows - 30 x 10L/R, 105 x 21L, 105 x 17R

neck stuff w/10# plate - 25 flexion/extension, 25 lateral extension L/R, 20 flexion/extension, 25 lateral extension L/R

cable flye - 50 x 20, 50 x 14
rear DB lateral raise - 25 x 12, 30 x 12
(superset no rest)

3. Energy
45# plate push on towel - 2 lengths of basketball court(25m?) rest 90 seconds x 3
Time: 0:28, 0:38 1:04

Notes:
-5/3/1 week 3 overhead press day
-press - I'll take it!
-towel pullups - Apparently the towel was telling me to lose more weight as it ripped in half on trying a 4th set, sweet....
-Kroc Rows - 105!!!! I think next time i'll put the towel stuff after the Kroc Rows, my hands were feeling a bit tired
-Neck and ABZ - Hit the neck but forgot the ABZ, didn't even realize it until before falling asleep last night
-Plate pushes - This sucked!@#@!#@!#@!%%#@$ The first set was fine, the 2nd.....shaky the 3rd was awful, by the time I finished my legs were cramping, I had force myself to walk around the gym for 10 minutes to get force blood into my legsed and driving home I was wondering if I should have waited longer as I felt like CRAP.

This is an exercise worth revisiting but next time either I need to not do 2 lengths per set or I need more rest between sets, something has to change. The first length wasn't bad at all it was coming back where it started to suck....That was ridiculous.

Derek Weaver
08-18-2010, 11:54 AM
We used to do the towel pushes without the plates as a conditioning finisher when I was still tall enough to play basketball. Nothing else has made me come close to feeling that terrible until CF.

Nice presses again by the way.

Allen Yeh
08-19-2010, 04:16 AM
Awful....did you guys do 2 lengths? or what? Not sure how to program those plate pushes other than knowing I should do them. My legs were cramping badly by the end of the 3rd set.

Thanks, OH pressing has always sucked for me....just never ever been good at it.

August 18, 2010
If = 16 hours

Rest day

Derek Weaver
08-19-2010, 09:32 PM
We did them as suicides. Baseline to free throw line and back, then to half court and back, opposite free throw line, opposite baseline.

Anywhere from 1, up to 5 or 6 if we were in trouble. With some rest between drills of course.

Terrible times. I couldn't believe you were doing them pushing a plate. Even if you're going the full length without all the turnarounds that is borderline sadistic. Worse than the prowler imo.

Allen Yeh
08-20-2010, 03:45 AM
August 19, 2010
BW = 188
IF = 16 hours

1. Warmup
x band walk - 10L/R
chin hang - 0:15, 0:15
doorway slide - 10, 10
reverse lunge - 5L/R
kossack -5L/R
spiderman lunge - 5L/R
rear foot elevated stretch - 0:20

2. Strength
stir the pot - 6CL/CCL, 6CL/CCL, 6CL/CCL
box jumps - 24"(?) - 3, 3, 3

DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 240 x 1, 240 x 5, 275 x 3, 305 x 7
sumo DL - 45 x 5, 135 x 3, 185 x 1, 225 x 1, 240 x 1
multiplanar ankle mobilization
(superset with full rest - 1:00-2:00)

OHS - 45 x 5, 95 x 5, 135 x 4, 155 x 3
back extensions - 15, 15
neck bridge - 2 sets

3. Energy
Plate push: 1 length of b-ball court
100# - 0:15, 0:14 - 90 seconds rest
135# - 0:28, 0:28 - 90 seconds rest
135# - 0:29, 0:52 - 180 seconds rest

Notes:
-5/3/1 week 3, DL day
-sumo DL - tried out the things cued by Eric Cressey in his new DL video, made a huge difference, I was guilty of trying to squat the bar up.
-OHS - been a while since I've done these
-plate push - only doing one length made a huge difference

Derek Simonds
08-20-2010, 05:43 AM
That looked like a great workout. I just subscribed to EC's letter to get the link for the DL stuff. I am really impressed with your OHS.

Allen Yeh
08-20-2010, 05:58 AM
Thanks, they definitely did not feel impressive, did them inside the power rack and was afraid of squashing my hand between the barbell and the side rails in case I had to bail. Once upon a time I had gotten up to a 205+ OHS....sigh

Derek Weaver
08-20-2010, 04:59 PM
That deadlift video with Cressey was awesome. The fact that he's got a shot at puling 700 someday while weighing less than 200 lbs makes him the most impressive fitness guru I know of.

Allen Yeh
08-23-2010, 04:54 AM
August 20, 2010

37 minute walk with Connor, planned on the pool but we got rained out.

August 21, 2010
bw = 188

1. Warmup
Defranco simple 6
Ido Scap WU
lateral lunge - 5
kossack - 5
hip flexor stretch - 0:30L/R

2. Strength
chins - 3 minutes -31 total - 14,3,3,3,2,2,2,2

bench press - 45 x 8, 65 x 5, 95 x 3, 150 x 1, 150 x 5, 170 x 3, 190 x 8
Pendlay row - 45 x 8, 95 x 5, 145 x 3, 195 x 3, 195 x 3, 195 x 3
(superset with full rest - 1:30)

lumberjack press - 50 x 8L/R
sorinex landmine - 25 x 10L/R

combat move - punch - 25 x 10L/R, 10L/R, 50 x 3L/R
full contact twist - 25 x 10, 25 x 10, 50 x 4L/R

Notes:
-5/3/1 week 3 Bench day
-chins - not terrible
-bench - eh....
-combat move - basically the lumberjack press but a punching motion, met a PL'er in the gym who trains up at Sorinex's PL'ing gym, showed me some stuff with the landmine device, invited me up to train sometime.

Derek Simonds
08-23-2010, 06:08 AM
That is very cool about Sorinex. I would love to go train there some day.

Allen Yeh
08-24-2010, 07:24 AM
August 23, 2010

21 hour fast - not intentionally though!

Allen Yeh
08-25-2010, 05:51 AM
That is very cool about Sorinex. I would love to go train there some day.

Get a client or 2 in Columbia SC and then I'll see if the guy I met can sneak both of us in!

Allen Yeh
08-25-2010, 06:07 AM
August 24, 2010
bw = 185 ugh i either need to cut 3 pounds or just do the 90kg weight class for the 70sbig August challenge 181.5 or 198 lb weight class

1. Warmup
lacrosse ball - feet, glutes, calves
foam roller - thoracic, quads, hams, adductors, it band
squat stretch
side lying extension rotation - 10L/R
kossack - 5L/R
hip flexor stretch - 3 x 0:10L/R

banded squats - 6, 7, 5
burgener wu - 45 x 1

2. Strength
snatch - 45 x 5, 45 x 3, 95 x 3, 135 x 1
PS - 135 x 1 (pressout)
hps- 135 x 0 ugh
BS - 135 x 5, 155 x 3, 175 x 1, 190 x 1, 190 x 5, 215 x 3, 240 x 8

DL - deficit - 145 x 3, 145 x 3, 145 x 3
sumo DL - 145 x 2

3. Energy
Martin Rooney challenge #1:
65# barbell - 20 reps each - pushup+SLDL+MP+BS+row
Time: 110 seconds

Notes:
-5/3/1 week 3 squat day
-snatch - these feel so not snappy, just bad i used to be able to muscle snatch 135 now...ugh
-BS - 240 for 8 is not great as I wsa shooting for 11, but on number 9 I just got stuck
-DL - I don't know what made my lower back feel so tired but doing these were not comfortable
-MR #1 - Not too bad although he wants 95#'s in under 100 seconds....

Derek Weaver
08-25-2010, 01:30 PM
Those Rooney challenges look absolutely terrible. Good progression though and a quick finisher. I'm happy to let you have all the fun and glory with them though.

Derek Simonds
08-26-2010, 05:38 AM
Where did you get the MR challenges? Were they in those DC interviews? I agree they look miserable but I want to give them a try. I think they will fit right in with what I am doing now.

Mark Fenner
08-26-2010, 07:12 AM
August 24, 2010
-DL - I don't know what made my lower back feel so tired but doing these were not comfortable


Well, it was only 5 days after your Aug. 19 deadlifting ... maybe?

Allen Yeh
08-26-2010, 08:02 AM
I got the challenges from this article:

http://www.t-nation.com/testosterone-magazine-636?s=prevTitle#100-reps-in-100-seconds

I've yet to make 100 seconds on any of them, only tried the 1, 3, and 5 so far.

Maybe, I don't know I was thinking I was recovered enough, really wanted the 11 on the squats but after 8 I was just stuck and those deficit deads just made my back tired even with only 3 reps.

Allen Yeh
08-26-2010, 06:33 PM
August 24-26, 2010

Seems like it's been yard work city since Tuesdy, I've probably spent 8+ hours outside fixing things, edging....so sick of being outside! Heh

Saw the http://mobilitywod.blogspot.com/ on dereks log very cool

working on the stuff from Day one today:
10 minutes total in bottom position of squat- ouch...had a hard time keeping my toes straight rather than ducking them out.

Allen Yeh
08-27-2010, 04:55 AM
August 27, 2010
Early AM

http://mobilitywod.blogspot.com/2010/08/dont-go-in-pain-cave.html
4 minutes each leg....
Terrible. Right leg was easier than the left. 1st try with my left I was getting a significant amount of knee pain. Didn't think that was normal so I stopped after ~0:30 rewatched the video and tried again and felt knee pain after I finished all 4:00 but not during. much harder staying upright with my left hip. Stupid pain cave, had to try very hard.

I'd really like to hit up the 70s big challenge for the August this afternoon but depending on how I'm feeling later, may just do one of my 5/3/1 deload days.

Derek Simonds
08-27-2010, 05:17 AM
I subscribed to their blog. Go for it man! Who needs yard work when you can do a 70's Big challenge.

Allen Yeh
08-27-2010, 05:52 AM
I subscribed to their blog. Go for it man! Who needs yard work when you can do a 70's Big challenge.

You first! though I think we'd be in different weight classes, I think you'll be in Gant's weight class!
single in snatch, c+J, squat, bench and deadlift

I already know my snatch is going to be piss poor based upon my performance this past week. I just don't do them often enough anymore, my mind and body don't feel grooved when I'm doing them.

Allen Yeh
08-30-2010, 05:40 AM
August 28, 2010
BW = 189 = 85.7 kg

1. Warmup
ECWU#2
Burgener WU - 45 x 1
mobility WOD - http://mobilitywod.blogspot.com/2010/08/new-concept-and-homework.html - 2 min L/R calves, 2 min L/R calves knee bent

70s Big August Challenge Singles in snatch, C+J, squat, BP and DL
snatch - 45 x 3, 95 x 1, 135 x 0, 135 x 1, 155 x 0
c+j - 135 x 1, 185 x 1, 195 x 0
squat - 205 x 1, 255 x 1, 285 x 1, 305 x 0
bench press - 45 x 8, 80 x 5, 100 x 5, 120 x 5, 225 x 1, 245 x 1
DL - 135 x 5, 165 x 5, 195 x 5, 355 x 1, 395 x 0

Notes:
-70s big August challenge
-5/3/1 - snuck in deload days for bench and DL as part of the warmup
-Snatch - 135 - decidely not awesome, my all time best was 80kg from hang, this was barely 62kg
-c+j - 185 - boo.....the Oly lifts hate me now
-squat - 285 - about what I expected
-bench - 245 - about what I expected
-DL - 355 - I think I could have gotten at least 375 but the Y's child care closed down and I had to hurry up and go for 395

Total = 1205 ugh......

Allen Yeh
08-30-2010, 06:37 AM
August 29, 2010
bw = 189

Early AM
http://mobilitywod.blogspot.com/2010/08/sign-papers-old-man.html
Hand Behind Back "Bully" Shoulder Position - 3min L/R

Afternoon
1. Warmup
Defranco simple 6

2. Strength
psoas stretch - 4minL/R - left area much tighter than right
split jerks - 45 x 2L/R, 70 x 2L/R
press + pressouts -45 x 5+5, 55 x 5+5, 70 x 5+5, 85 x 5+5
shoulder extension mob - 2min wide grip, 2 min narrow grip - really squeezing the shoulder blades back
ring dips - 2, 5, 6, 6, 4
pullups - chest to bar - 9, 3, 3

3. Energy
DJ complex B - DL + high pull + clean-grip snatch + BS + GM + row - 45 x 8, 55 x 7, 65 x 6, 75 x 5, 85 x 4, 95 x 3, 105 x 2, 115 x 1 - 1:30 rest between each set
Total time - 19:33

Notes:
-5/3/1 press deload day
-2 Mobility WODs in the afternoon
http://mobilitywod.blogspot.com/2010/08/darth-shoulder.html and http://mobilitywod.blogspot.com/2010/08/silent-p-in-filet-very-paleo.html
-DJ complex B - Conditioning wise this wasn't that hard, 1:30 was plenty of recovery, so it stands to reason my conditioning is much improved! My biggest limitation was the clean grip snatch, the movement felt awkward.

Derek Simonds
08-30-2010, 07:37 AM
That was a solid performance on the total considering that you don't train the o-lifts right now.

Allen Yeh
08-31-2010, 07:20 AM
Thanks.

August 30, 2010
bw = 188
IF = 21 hours
head of your femur out your bottom- 4 minutes each side

1. Warmup
Defranco Agile 8
side lying extension rotation - 8L/R (just saw the video again...so I've been doing this wrong)
hip flexion/rotation , near end range leg extension - 2:00 L/R, 2:00 L/R
Sotts press -45 x 2, 45 x 3
squat - 45 x 8, 100 x 5, 125 x 5, 150 x 5

2. Energy
4 rounds:
10 squats
5L/R lunges
5L/R jumping lunges
5 jump squats
5 ankle to bar

Time: 6:02 - 1:07, 1:23, 1:35, 1:55

Notes:
-5/3/1 week 4 squat deload day
-All done in less than 45 minutes, spent the rest of the day with Connor at the pool
-IF 21 hours - started to get lightheaded at 19 hours or so but stuck it out until dinner time with the kids
-Mob WOD:
-head of your femur out your bottom - this felt odd, wasn't sure what I was supposed to be feeling for wasn't uncomfortable just odd
-hip flexion/rotation , near end range leg extension - I had a hard time feeling this in my right leg when I would load it, the left foot started getting a bit numb near the end of hte 2 minutes
http://mobilitywod.blogspot.com/2010/08/bro-your-navicular-bone-dropped.html
http://mobilitywod.blogspot.com/2010/08/mobility-i-has-it.html
-Metcon - 4 rounds was pretty easy, legs started getting tight on the 4th round but conditioning wise it was easy

Derek Weaver
08-31-2010, 09:40 AM
Did you find the "grissly" spots with the femur out your bottom Mwod? Just in the start position there wasn't much, but as I worked around and rotated around the knee as a focal point I found a bunch of spots where I was really tight.

Allen Yeh
09-01-2010, 06:07 AM
Did you find the "grissly" spots with the femur out your bottom Mwod? Just in the start position there wasn't much, but as I worked around and rotated around the knee as a focal point I found a bunch of spots where I was really tight.

I think I need to rewatch the vid and try it again. I just didn't get much out of the femur one at all.

August 31, 2010
IF = 17.5

Rest day, sore from all the MobWOD's I've been trying to squeeze in.
MobWOD - band shoulder mob and lacrosse ball on external rotators
25 minute walk

Notes:
MobWod - Wow this made a huge difference with the test retest, even today the day after i can still see a huge difference. Need to keep this band mob in the arsenal for sure. When I raise my left arm with thumb up I can hear something moving around in there.
-Also I realized I'm NOT locking down my ribcage when I raise my arms overhead, really need to remember that cue. Lock ribcage tight.

Derek Weaver
09-01-2010, 10:33 AM
That's the truth with the shoulder Mwod. The shoulder one was definitely the most helpful nearly immediately. At least in my case.

Who knew so much mobility work could cause so much DOMS?

Allen Yeh
09-02-2010, 04:40 AM
That one that really killed my shoulders was where you held your a bar behind you. The next day when I woke up I thought I had injured myself somehow.

September 1, 2010


Unplanned rest day, didn't do much else it was kind of nice.

Derek Weaver
09-02-2010, 08:07 PM
That one that really killed my shoulders was where you held your a bar behind you. The next day when I woke up I thought I had injured myself somehow.

September 1, 2010


Unplanned rest day, didn't do much else it was kind of nice.

You're right. That Mobility Wod was brutal. I had a lot of discomfort through my biceps and had to continuously release the stretch and re adjust.

Didn't feel like I got a lot out of that one to be honest.

Allen Yeh
09-03-2010, 05:28 AM
I know i'm prone to let my shoudlers rotate forward, what I got the most out of that one was trying to keep the shoulder blades back, and rolling the shoulders back rather than letting than round forward.

Derek Simonds
09-03-2010, 06:56 AM
I redid the foot up on the wall again last night working to get to 180 degrees and I still am not there. I am so tight in the quads that they seem to be stopping me. That one is a keeper.

Allen Yeh
09-03-2010, 08:40 AM
September 2, 2010
BW = 186
IF = 16.5 hours

Early Morning
MobWOD - Foot up on box exploring hip - 3 minutes L/R
http://mobilitywod.blogspot.com/2010/09/stronger-than-diane-goddess-of-squat.html
-Ouch, weird how turning your rear leg in makes a huge difference
35 minute walk


Afternoon
1. Warmup
Defranco simple 6
band distraction mob for arm/shoulder 1:30 L/R
PNF posterior extensors - 0:05on/0:10off - 5L, 5R, 3L, 3R
shoulder extension mob - 1:00

2. Strength
pullup - chest to bar - 36 reps - 5,5,4,5,3,4,3,4,4,3
overhead press - 45 x 8, 65 x 6m 85 x 1m 90 x 5m 105 x 5, 120 x 10
(superset with no rest - 1:30)

neck with 10# plate - 35 flexion, 35 extension, 20 flexion, 25 extension
lateral neck iso hold w/ band - purple band x 0:20, blue band x 0:25L/R

core twists - 0:10, 0:10, 0:10, 0:10
db row - elbows out - 15 x 15, 20 x 15, 25 x 15
(superset no rest)

plyo pushup - 6, 6, 6, 6
(1:00 rest)

3. Energy
KB circuit - 35# kb
25 snatches L/R
25 1H swings L/R
25 C+P L/R
Total time: 9:03

Notes:
-5/3/1 week 1, press day
-Mob WOD - hamstrings PNF = ouch but effective, test/retest was at least 10-20 degree difference
-pullups - chest to bar just sucks, chin to bar i'm like double to triple the numbers
-press - really concentrated on keeping my ribcage anchored on every rep, made the movement feel very different
-KB circuit - wanted to do some conditioning but didn't want to do plate pushes, I was surprised at how quickly I was able to do that circuit.

Evening
Rest of Mob wod from 9/2/2010
4 min working on arm flexion (overhead) and thoracic (rib cage region of spine)
extension on the balls.

Allen Yeh
09-03-2010, 10:47 AM
This morning I realized I have 2 weeks before heading to Fort Dix for a month. Need to add more running in, but I know myself and running along with lifting at the rate I am now will result in lifting taking priority unless i make myself tone it down for the next 2 weeks.

2 week plan:
1. 2 days of lifting per week, that's it, MP and DL one day, S and BP the other.
2. Limit accessories exercises to 1-2 per lift, probably a counter movement, i.e. MP day = pullups, BP day = rows...etc
3. Abs and Neck every lifting session
4. No conditioning on lifting days
5. Condensed version of Muscular Endurance program from 8 Weeks out, need to concentrate on pushups and this is a good time to test out the method
6. Run - mornings have finally cooled off here, so 3 times a week, alternating between intervals and longer runs. Need to condition my legs/feet again.
7. Conditioning after runs if energy allows - following Rob Shaul Afghan prep program guidelines
8. Mob WODS - every day

That's it for the next 2 weeks, 2 days lifting, 3 days running, maybe 1 day of rucking per week.

After those 2 weeks we'll see what it's like at Fort Dix and the workout situation, i.e. gym access, PT situation...etc

Allen Yeh
09-08-2010, 05:32 AM
9/3/2010

Morning
Run
Total - Segment - Distance(mi)
CP1 - 5:59 - 5:59 - 0.75
CP2 - 8:58 - 2:58 - 1.12
CP3 - 13:12 - 4:13 - 1.64
CP4 - 14:45 - 1:33 - 1.83
CP5 - 15:40 - 0:55 - 1.93
End - 20:39 - 4:58 - 2.2 - cooldown

Strides x 4 - 1:00 rest between
Mob WOD - Box psoas stretch 4:00 L/R

Afternoon
max pushups until failure - 37
max explosive pushups in 0:20 - 19

Allen Yeh
09-08-2010, 05:45 AM
9/4/2010
BW = 188

Morning
1. Warmup
ECWU#1

2. Strength
DL - 45 x 8, 135 x 5, 185 x 3, 215 x 2, 215 x 5, 250 x 5, 280 x 15 (PR?!)
sumo DL - 135 x 3, 185 x 2
iso neck hold w'/ blue band - 0:20 front, 0:35 rear
lateal neck flexion w/ 10# plate - 42L/R, 42L/R
band neck flexion/extension - blue band - 20fl/ext.
(superset with full rest - 1:00-2:00)

full contact twist w/ sorinex landmine - 25 x 6L/R, 25 x 6L/R, 25 x 5L/R
gm - 95 x 10, 95 x 10, 95 x 6
(superset full rest - 0:30)

tempo pushups - 0:45 rest - 10, 10, 8, 8, 8

Notes:
-5/3/1 week 1, DL day
-DL - Felt great, 28-0 x 15 is a rep PR for me I think
-sumo DL - Ripped my shin up pretty good, for some reason they dont like blood on the floor in the Y.....
-Too exhausted to even think about benching, maybe 2 in one day is too ambitious
-Neck and ABZ check!

Afternoon/Evening

Mob wod from 9/4/2010
-Couch stretch - 2minL/R This really kills my left knee, doing something wrong for sure, anythign that requires my left leg being bent up just kills me knee...ugh
- Reverse ballerina stretch - 2min L/R - Felt it way more in my left hip than my right hip

Allen Yeh
09-08-2010, 05:49 AM
9/5/2010
MobWod - 9/5/2010 - 1 min L/R hips when sitting probably hit this at least 5+ times per side throughout the day, trying to remember to do this at work as well.

Went down to Savannah for for the night and walked around the Historic downtown area, lots of walking.

9/6/2010
Day at Tybee Beach and then home to SC.

MobWOD 9/6/2010
-2minL/R in front rack band position - The ROM was crazy
-1 min exploring the hip before winding it up and going belly button over foot for 1.5 min of hold relax stretching - I don't think I was doing the belly button over foot thing correctly didn't get much out of this one.

Allen Yeh
09-08-2010, 05:58 AM
9/7/2010

Morning

Run
Total - Segment - Distance(mi)
CP1 - 5:47 - 5:47 - 0.78
CP2 - 7:13 - 1:26 - 0.96
CP3 - 11:23 - 4:10 - 1.47
CP4 - 12:43 - 1:19 - 1.66
Cooldown - 3:30

pace = 7:42 per mile

3 x 100m strides - 1:00 rest

Notes:
-A much faster paced run than on the 3rd, pretty happy with it overall
-Strides didn't feel great today

Evening
MobWod - 9/7/2010
-3minL/R - band external rotation and band pec stretch9(?)
-BSS - iso hold end range - 0:40L/R, 030L/R, 0:30L/R

side plank + 5 pushups - 0:30L/R + 5, 0:30L/R + 5
RKC plank - 0:20, 0:20, 0:20

Kevin Perry
09-08-2010, 09:30 AM
Awesome job on the deads, did that last set kinda feel like a metcon towards the end?

Derek Simonds
09-08-2010, 02:18 PM
Awesome job on the deads, did that last set kinda feel like a metcon towards the end?

I was wondering the same thing. I know I probably would have been laying on the floor at the Y and they really don't like that... Nice job on your DL, programming and the runs.

Allen Yeh
09-09-2010, 05:32 AM
Thanks guys.

9/8/10
IF = 16
BW = 190

1. Warmup
Defranco simple 6
MobWOD - 9/8/10
-2:00 w/ lacross ball on scap moving arm up and down
-1:30 front rack band stretch + LVS stretch
-1:30 band ext. rot. stretch

2. Strength
chins - 13, 4, 3

bench press - 45 x 8, 65 x 5, 95 x 3, 135 x 1, 135 x 5, 155 x 5, 175 x 11
inverted row - 8, 8, 8, 8
(superset with full rest - 1:30)

kroc row - 35 x 10L/R, 110 x 13L, 14R, 90 x 10L, 10
lateral neck flexion - 10# - 45L/R, 45L/R
stir the pot - 4CL/CCL, 5CL/CCL
KB swings - 80# - 30, 10

Notes:
-5/3/1 week 1 Bench day
-Crappy lifting day overall
-bench - eh....
-MobWod - putting the lacrosse ball there I thought I was seeing stars and I could barely manage getting my arm up, nevertheless keeping the arm near my ear. Stars....just awful, did some more in the evening and it was worse because then I was sore from earlier
-Kroc Row - just sucked

Allen Yeh
09-10-2010, 11:47 AM
9/9/10
31 today...sheesh

Mob WOD - 9/9/10
-4 minutes thoracic extension/foam rolling
-2 minutes kossack/hip stretching
-2minutes in bottom of squat trying to keeping toes forward

tempo pushups - 0:40 rest - 10, 10, 10, 10, 8
10 min active rest:
1:20 rest (untangle rope)
2:00 jump rope - 194 skips
1:40 rest (getting pack together)
3:55 60 stepups - +70#'s pack
1:00 rest
tempo pushup - 0:40 rest - 10, 8, 8, 8, 8

Notes:
-Quick workout before heading out to birthday dinner, did the pushup program as per Strength endurance @ 8 weeks out
-stepups were boring and not hard at all

Derek Weaver
09-10-2010, 08:26 PM
Happy Birthday Allen.

Derek Simonds
09-11-2010, 06:04 AM
I suck so bad at birthdays and am sorry for missing yours Allen. Happy Late Birthday!!!!

Allen Yeh
09-11-2010, 06:13 AM
Thanks guys, I feel pretty good at 31. Kind of reflective at the moment since I've been thinking I won't be able to be around my family next year at this time...and then started thinking about all the family things I'll miss soon.

9/10/2010
Rest day
20 minute walk with Connor

MobWOD 9/10/10
-6:00 L/R with foam rolling but rolling side to side instead of up and down - IT band, calves, quad, adductors
-Bonus:
-kossack hip stretch at bottom - 1:00
-thoracic extension - 1:00 on foam roller, 1:00 on tennis ball taped together
-Bonus - awful scap lacrosse ball arm raise thing - 1:00L/R


Notes:
-How stupid am I after having a foam roller for all these years and never utilizing it like Kstar described? I always either stayed on hotspots trying to grind them out or rolled up and down never side to side.
-Did the bonus stuff to work on weak points, tried exploring hte hips with the kossack thing again but just didn't feel anything.That scap loacrosse ball thing is just hideous

Allen Yeh
09-14-2010, 04:01 AM
9/11/10
BW = 189

1. Warmup
ECWU #2
hip thrust - 15, 15

2. Strength
band squat - purple around bottom of knees - BW x 5, 45 x 8, 95 x 5, 135 x 3, 170 x 1
squat - 170 x 5, 196 x 5, 225 x 13
cavles PNF - 0:5/0:10 - 2L/R, 2L/R

back extension - hands on head - 15, 15, 15
ab wheel - 15, band x 8, on toes x 3, 10
(superset with full rest - 0:30)

band neck flexion/extension - blue - 20Fl/Ext, 20Fl/Ext

deficit DL - 105 x 5, 95 x 5,
Zercher dl - 105 x 1, 95 x 1

3. MobWOD 9/10/10
#1- 3 min L/R external hip rotation with band
#2- 3 min L/R banded samson stretch

4. Energy
2 rounds w/ 0:30 rest between rounds:
20 squats
10 lunges L/R
10 jumping lunges L/R
10 jump squats
Time: 1:37, 2:26

Notes:
-5/3/1 week 1 squat day
-squat - 225 x 13 felt very poppy
-Mob Wod - the hip external toation with band made more sense to me today than the other day with no band, missed the cue of driving my knee into the ground the first video

Allen Yeh
09-14-2010, 04:04 AM
9/12/2010

Was supposed to work out at home today and started to clear an area in the garage out and then it ended up becoming a garage cleaning day, 2.5 hours later I didn't feel like working out anymore.

MobWOD 9/12/10
#1 - 2min L/R high flexion
#2 - 3minL/R, 1.5min L/R badass pigeon
bonus - 1 min lacrosse ball on feet, 1 min on scap while moving arm up and down

Notes:
-Did the pigeon twice, once after rewatching to video it made more sense to me

Allen Yeh
09-14-2010, 04:19 AM
9/13/2010
IF = 14 hours

Afternoon
swim: 2:00 rest between
3:08 - 150 m's
4:15 - 150m's - Connor on my back for 2/3 laps
2:51 - 150ms'
1:56 - 50m's - underwater with Connor on my back

tempo pushups - 10, 9, 8, 8, 8, on knees x 10 - 0:40 rest
plank - 0:60, 0:60, 0:60 - 0:60 rest

Run - 2.63 miles in 21:16 which averages out to a 8:05min/mile pace

Notes:
-run - Sucks because an 8:05 average means my 2nd mile was really slow as it took me 7:34 to run the first mile! 2nd stretch was 1.07 miles and took me close to 9 minutes!

Evening
MobWOD 9/13/10
#1 - 2:00L/R lacrosse ball on VMO and then bending knee - OUCH
#2 - 1:00L/R lacrosse ball on TFL and pulling leg back
#3 - 1:30L/R hip flexion on stool letting the knee dropping out, keeping rear foot flat on the floor and front foot on edge of foot
#4 - 0:30L/R couch stretch - just hurts left knee
Bonus - thoracic extension on 8ball thing - 1:00

Allen Yeh
09-16-2010, 03:27 AM
9/14/10
bw = 185

Afternoon
ECWU#1
C+P - 45 x 8, 65 x 3
DL - 135 x 5, 185 x 3, 225 x 1, 235 x 1, 235 x 3, 265 x 3, 295 x 13
MP - 65 x 3, 100 x 3, 115 x 3, 130 x 8

Notes:
-5/3/1 week 2 press and DL day
-Quick in and out day

Evening
MobWOD 9/14/10
#1 - 4minutes - lay on floor, while holding bar and elbow together, then lay out hands and then try to place hands apart
#2 - 4 minutes - sleeper stretch variation - glute bridge then place hands in small of back while keeping shoulders back and apply pressure

9/15/10

Rest day, had to head up to Ft. Jackson for a photo, so took Connor to the zoo there.

Evening
MobWOD 9/15/10
#1 - 5 minutes in squat
#2 - lacrosse ball on achilles area to free up skin
#3 - contract relax calves _ I just neve get much out of this

Derek Simonds
09-16-2010, 07:28 AM
Dayum dude that was some strong lifting!

Allen Yeh
09-17-2010, 04:20 AM
Thanks.

9/16/2010

Rest, took Connor to the pool, pool season is over in 1.5 weeks I think.

MobWOD 9/16/10
#1 - 2 min L/R lacrosse ball on glutes
#2 - 1 min L/R psoas
#3 - 3 min L/R each hip in cross legged position
Bonus - lacrosse ball on scap while moving arm up and down 1.5 min L/R
Bonus - thoracic extension on foam roller - 2 minutes

Allen Yeh
09-20-2010, 09:11 PM
September 18, 2010
Flew to Ft. Dix where I'll be for the next 28 days.
MobWOD 9/17/10:
#1 - 2:00L/R hand behind back with neck stretch
#2 - thoracic extension - 1:30
#3 - overhead lat stretch w/ band - 2:00L/R
#4 lacrosse ball on wall with chest

Notes:
-lacrosse ball on wall not pleasant

9/19/2010
Modern Army Combatives - 8 hours of familiarization

Notes:
-Awesome training, just wish we could get our level 1 certification

9/20/2010
Platoon PT - Stretching day

1. Warmup
high flexion stretch - 0:30
row 500m's - 1:53
Defranco Agile 8 and simple 6 w/ lacrosse ball instead of foam roller

2. Strength
box jump - 3, 3, 3
squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 185 x 3, 205 x 3, 235 x 3
bench press - 45 x 8, 95 x 5, 145 x 3, 165 x 2, 185 x 3
GM's - 95 x 12, 95 x 12, 95 x 12
Face pull - 35 x 12, 42.5 x 12, 42.5 x 12

Notes:
-5/3/1 week 2 squat and bench
-Just a check the box day very sore from Combatives still


MobWOD access....the wifi here is spotty and it takes forever to get he videos to play on youtube. Right now I'll just review the ones that helped me and he's already done.

Derek Weaver
09-21-2010, 12:02 AM
Good stuff Allen. Combatives for 8 hours... yowza.

Derek Simonds
09-21-2010, 05:04 AM
Is the Modern Army Combatives the course with the Gracie BJJ stuff in it? Make the most of your time at Fort Dix!

Allen Yeh
09-29-2010, 05:22 PM
Is the Modern Army Combatives the course with the Gracie BJJ stuff in it? Make the most of your time at Fort Dix!

Yes, fun stuff.

September 22, 2010
Defranco Simple 6
MP - 45 x 8, 65 x 5, 85 x 3, 105 x 1, 115 x 5, 125 x 3, 145 x 3
Pullups - 5, 5, 5, 5, 5, 5
lacrosse ball - scap mob
band levator scapula stretch
band external rotator stretch

tempo pushups - 1 set - 10
shuttle run - 50 m x 6 - 3 min x 3
tempo pushups - 4 sets - 10

9/23/2010
bw = 185
Defranco Agile 8
jump rope - 0:45
hip thruster - 15, 1 leg x 15L/R
DL - 45 x 8, 135 x 5, 185 x 2, 235 x 1, 245 x 1, 245 x 5, 285 x 3, 315 x 4, 135 x 10, 135 x 10, 135 x 10, 135 x 10
pnf hamstrings - 0:05/0:10 x 4L/R
lateral hamstring stretch - 2:00 L/R
squat - 2:00

9/24/2010
pool - water polo, marco polo with 1/2 platoon

9/25/2010
walking lunges around building, high knees, jog, butt kickcs, jog

9/26/2010
Defranco Simple 6
bench press - 45 x 8, 65 x 5, 95 x 3, 135 x 1, 155 x 1, 155 x 5, 175 x 3, 195 x 6
barbell row with head supported - 45 x 8, 95 x 5, 145 x 3, 95 x 8, 95 x 8, 95 x 8

MobWOD - adductor against wall stretch - 3 min

9/27/2010
Defranco Agile 8
jump rope 1 min
band squat - 10
squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 195 x 1, 195 x 5, 225 x 3, 255 x 6, 95 x 12 95 x 12, 95 x 12, 95 x 12
MobWOD - impingement fix - 1min L/R
back extensions - 15, 15, 15
pallof press- 30 x 12, 35 x 12,35 x 12
MobWOD spine rotation - 20L/R

Allen Yeh
10-01-2010, 02:34 PM
9/30/10
jump rope - 1 minute
thoracic extension - 2 min
impingement fix - 1 min L/R
behind the back neck stretch - 0:30L/R
darth shoulder - wide x 0:30, narrow x 0:30
quadruped hip business - 1:00 L/R
band neck shoulde stretch - 0:30L/R

DL - 135 x 5, 165 x 5, 205 x 5
MP - 65 x 5 75 x 5, 85 x 5

chinups - chest touching bar - 5, 5, 5, 5
1H DB swing - 35 x 5L/R, 45 x 5L/R, 45 x 5L/R

stir the pot - 6, 6, 6
ball back extension - 7

Notes:
-5/3/1 Deload week, MP and DL

10/1/10
BW = 186
chinup stretch - 1:00 - keeping ribs down
ER biaxed OH band stretch - 1:00L/R
ER biased rack tricep stretch - 1:00L/R
wall groin beat down - 2:00
ball on VMO - 1:00L/R
ball on hip - 1:00L/R

bench press = 45 x 8, 85 x 5, 105 x 5, 125 x 5
NG standing cable row - 35 x 12, 50 x 12, 65 x 12, 80 x 10
hollow rock - 0:35, 0:20, 0:20

Notes:
-5/3/1 Deload week - Bench
-MobWOD hallenege - 3 minutes of hollow rock by the New Year?

Derek Weaver
10-01-2010, 07:53 PM
Just checking in. Hope all is well at Fort Dix.

Allen Yeh
10-07-2010, 11:41 AM
10/2/10
hollow rock - 0:52
lacrosse ball - forearm - 2:00L/R
-chest - 2:00L/R
-feet - 2:00L/R
arm behing back neck stretch - 0:32L/R

10/3/2010
MobWOD #43
#1 - 2:00L/R lateral hamstrings
#2 - 2:00 side to side hip grinders
#3 - hip flexion - 1:00 L/R

10/4/2010

high hamstring stretch - 2:00L/R
couch stretch - 0:30 L/R
chinup stretch - 1:00
hollow rock - 10 x 0:10on/0:10off

Allen Yeh
10-07-2010, 11:52 AM
10/7/2010

1. Warmup
Test #1 - shin compression test - dehydrated
Test #2 - ankle to butt - failed - 0
MobWOD #47
#1 - band lat stretch - 1:00L/R
#2 - OH band tricep stretch - 1:00L/R
#3 - lateral band bicep/pec stretch - 1:00L/R
#4 - band external rotators stretch - 1:00L/R
#5 - band behind the back neck stretch - 1:00L/R

lacrosse ball - IT band, feet, glutes
thoracic extension
hip thrusts - 1 leg - 15L/R, 15L/R
hip flexor stretch - 0:30L/R
jump rope - 1:00

2. BioForce Beta Assessment test
#1 - max breath hold - 68 seconds
#2 - 10s pushups - 12
#3 - triple jump - 24 feet and 10 inches
#4 - max pushups - 34
#5 - max situps - 38
#6 - max pullups - 14
#7 - 5RM squat - 255 x 5
#8 - 3RM bench press - 215 x 3
#9 - 1.5 mile run - 11:50
#10 - recovery HR - 162 BPM
Bonus - resting HR - 60

Notes:
-Entered my results into the website and man I suck:
Strength - 5.5
Muscular endurance - 3.0
Aerobic Fitness - 4.5
Anaerobic Fitness - 6.0
Explosive Power - 6.0

Allen Yeh
10-09-2010, 05:01 PM
10/8/2010
WU - 4:00 jog to track
5 rounds:
3 pullups - chest to bar
6 pushups - chest to ground
9 squats
12 lunges
400m - 1:46
rest - 3:00
400m - 1:47
rest - 2:30
400m - 1:39
rest - 2:00
400m - 1:44
rest - 2:00
400m - 1:42

hollow rocks - 10 x 0:10on/off

cooldown - 5:00 jog

MobWOD 10/8/2010
#1 - high flexion bringing forearm to box - 1:00L/R
#2 - high flexion with rear foot turned in - 1:00L/R
#3 - pigeon stretch on box - 1:00L/R
#4 - BSS iso hold - 0:30L/R

Allen Yeh
10-12-2010, 03:00 PM
10/9/2010
BW = 188
Simple 6
jump rope - 1 minute
pullups - chest to bar - 8 sets of 5
overhead press - 45 x 8, 65 x 5, 95 x 1, 95 x 5, 105 x 5, 125 x 5
jump rope - 3 x 0:30on/off

MobWOD #49
#1 - 2:00 jamming psoas with lacrosse ball and weight on ball
#2 - 2:00 couch stretch L/R trying to keep inline with lower leg by pushing glute
#3 - 8 cycles PNF calf stretch

Allen Yeh
10-12-2010, 03:03 PM
10/10/10
bw = 187
lacrosse ball - hips, it band, calf, VMO glutes
box jumps - 3, 3, 3
DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 225 x 5, 255 x 5, 285 x 5
sumo DL - 45 x 5, 135 x 4, 185 x 1, 225 x 1

GM - barbell x 20, 95 x 15, 95 x 15
hollow rock - 0:57, 0:23, 0:28
(superset with no rest)

farmers walk - 410 feet - 80# DB's - 1:41
MobWOD #50:
#1 - 2:00 wall adductor stretch
#2 - 40 steps at bottom of squat
#3 - 0:45L/R lateral hamstrings

Allen Yeh
10-12-2010, 03:09 PM
10/12/10
BW = 188
simple 6
chinup - chin to bar - 3 minutes - 32 - 14, 3, 3, 3, 3, 2, 3
jump rope -0:30

bench press - 45 x 8, 95 x 5, 135 x 1, 135 x 5, 165 x 5, 185 x 9
barbell row with head supported - 45 x 8, 95 x 8, 95 x 8, 95 x 8, 95 x 8
(superset with full rest - 1:00)

DB incline NG bench - 45 x 15
DB row w/head supported - 35 x 17
(superset with full rest - 0:30)

lumberjack press - bar x 8, 25 x 10L/R, 25 x 10L/R, 25 x 15L/R
full contact twist - 25 x 6L/R
landmine - 25 x 6, 25 x 12
(superset with no rest)

rope pressdown - 35 x 14,35 x 12, 35 x 12
hammer curl -30 x 12, 30 x 11, 30 x 6
(superset with no rest)

MobWOD #51: 1:00 each piece
#1 - 1st rib with arm overhead and lifting up hips
#2 - lacrosse ball on subscapularis
#3 - lacrosse ball on triceps
#4 - lacrosse ball on external rotators
#5 - lacrosse ball on pec minor w/ external rotation
#6 - lacrosse ball on lat insertions

Allen Yeh
10-20-2010, 05:34 AM
10/13/2010

Afternoon
1. Warmup
jump rope - 1:00
Defranco Agile 8
Mwod #52:
nerve glide -0:30
#1 - leg press on wall driving elbows into knees - 2:00L/R
#2 - figure 4 on wall - 2:00L/R
#3 - straight leg on door frame hammie - 1:00L/R

2. Strength
broad jump - 5 sets of 3 jumps (1-1:30 rest)
band squat - 10
squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 185 x 5, 205 x 5, 235 x 5
walking lunge - 135 x 9L/R, 135 x 4L/R, BW x 21L/R
reverse hyper - 10 x 12, 10 x 12, 10 x 12
hollow rock - 0:45 , 0:28

3. Cooldown
MobWOD 53:
#1 - feet roll on barbell - 2:00L/R
#2 - bull stretch w/ neck tie in by pegging the pec minor - 2:00 L/R
#3 - OH thoracic stretch - hinging on a fulcrum - 2:00
#4 - sink stretch - keeping ribcage down and shoulders back -1:00 wide

25 minute walk

Evening
45 minute walk

Allen Yeh
10-20-2010, 05:37 AM
10/16/2010
Home sweet home.

Flew home today and saw my family, happy to see everyone despite being very tired.

10/17/2010
Didn't even think about working out, did a corn maze with my family which was a lot of fun. It's great to be home.

10/18/2010
IF = 16 hours
First day back to work and the playground with Connor.

Partial MobWOD #56
Test - shoulder retraction and standing hip impingement test
#1 - 2:00L/R horizontal abduction rib mob with 2 tennis balls
#2 - skipped due to not wanting to find mybands and go to the garage
#3 - 2:00L/R hip capsule mob

Allen Yeh
10-20-2010, 05:47 AM
10/19/2010
IF = 16 hours
warmup 5:23 - 0.76miles - 7:05min/mile
0.36 mile repeats - ~560m's w/2:00 rest between
2:40 - 7:30 min/mile
2:24 - 6:42 min/mile
2:25 - 6:47 min/mile
2:26 - 6:47 min/mile
5:00 cooldown walk

Notes:
-From Mwod#49 - I Tried to keep my trunk from over extending while I ran, the last time I did 400 repeats 2:00 rest was barely enough and that was at a 7:30min/mile pace. I'm really curious to see if that will make a difference when I go for a bit longer duration wise. the first 560m was right after the warmup so in total I did 1.12 miles in 8:03 which is a 7:12min/mile pace.
Key points for running form that seemed to make a difference today
#1 - shoulders retracted but relaxed
#2 - don't overextend torso, keep ribcage locked down
#3 - keep my footsteps light and quick.

Allen Yeh
10-20-2010, 06:04 AM
I'm only home for 2.5 weeks so I'd like to finish out my 5/3/1 cycle which is on the 3/s week this week and add some more running, finishers/conditioning as energy allows. relaly I want to have max family time and minimum training time right now.

1. MWod
2. 3's and 5/3/1 weeks focus on main lifts, abs and neck, 1-2 accesory lifts is a maybe
3. running
4. finishers/conditions as energy/time allows

Derek Simonds
10-20-2010, 08:48 AM
Sounds like a solid plan to me. I will give you a call later in the week to catch up.

Allen Yeh
10-22-2010, 05:55 AM
10/22/2010
IF = 16 hours
Nothing....

10/21/2010
IF = 15 hours

Mwod #60 - 10 minutes in paleo chair - ouch, ankles feel pinchy, going to check out the band distraction ankle mob later, very tough keeping my feet from ducking out!

Mwod #55 - 1 min discrete hip stretches every 30 minutes when sitting - this is tougher than it sounds

I was planning on the Y but the heating guy took 2.5 more hours to show up than scheduled...so that was nixed.

Derek Weaver
10-24-2010, 11:36 PM
I'm only home for 2.5 weeks so I'd like to finish out my 5/3/1 cycle which is on the 3/s week this week and add some more running, finishers/conditioning as energy allows. relaly I want to have max family time and minimum training time right now.

1. MWod
2. 3's and 5/3/1 weeks focus on main lifts, abs and neck, 1-2 accesory lifts is a maybe
3. running
4. finishers/conditions as energy/time allows

This sounds like a good approach. Make the most of your time home. Hope all is well Allen

Allen Yeh
10-25-2010, 06:27 AM
10/22/2010
bw = 184
IF = 15.5 hours

1. warmup
ECWU#1
Mwod #56 - test shoulder retraction and standing hip impingment
#1 - 2:00L/R horizontal abduction rib mob w/2balls taped together
#2 - OH band elbow flexion mob 1:00
#3 - 2:00L/R hip capsule mob
jump rope - 1:30

DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 240 x 1, 240 x 3, 275 x 3, 305 x 4
MP - 45 x 5, 95 x 3, 105 x 3, 120 x 3, 135 x 3

reverse hyperextension - 10 x 10, 10 x 10, 10 x 10, 10 x 10
hollow rock - 0:32, 0:15, 0:14
(superset no rest)

Notes:
-These last 3 weeks the final lift has felt HEAVYYYYYYY

Allen Yeh
10-25-2010, 08:34 AM
10/23/2010
sprint warmup:
general warmup jog w/ Connor ~3:00
Activation drills - psoas - 5x0:05L/R, 5x0:05L/R,
high knee march - 2 x 20m
butt kicks - 2 x 20m
lateral shuffle - 2 x 20m
cariaocas - 2 x 20m
A skips - 2 x 20m
50m strides - 2 x 50m

2. Sprints
200m x 2 w/ 5:00 rest - 0:30, 0:31
100m x 2 w/ 5:00 rest - 0:18, 0:17

3. KB fun
1H swings - 24kg - 15L/R
snatch + windmill - 24kg - 3L/R
2H swing - 10
around the world - 24kg - 15L/R, 15L/R

Mwod #58
#1 - sit on taped ball and knee flexion 100 times L/R
#2 - band hamstring press - 2:00L/R\
#3 - scorpion static stretch - 1:00L/R
#4 - butterfly wall stretch - 1:00L/R

Allen Yeh
10-25-2010, 08:40 AM
10/24/2010
BW = 186

simple 6
chinup - 15, 10
pullup - 5, 3
jump rope - 0:30, 0:45
Mwod #57
#1 - shoulder impingement mob w/ band distraction 2:00L/R
#2 - thoracic mob - 1:00
#3 - hip flexion w/ rear knee off ground - 2:00L/R

bench - 45 x 8 65 x 5, 95 x 3, 135 x 1, 145 x 3, 170 x 3, 190 x 6

NG incline press+fly - 40 x 15+4, 40 x 15+2
head supported DB row - 40 x 12, 40 x 15


Evening - MWOD #63
#1 - wal internal rotation - 1:00L/R
#2 - ball on glutes - figure 4 stretch - 1:00 L/R
#3 - psoas wall stretch - 1:00L/R
#4 - straight leg hammie on wall - 1:00L/R
#5 - couch stretch - 1:00L/R

Derek Simonds
10-25-2010, 08:50 AM
Looks like a nice bench session. You still got your chin ups... I really need to increase my volume on them if I have any expectation of getting more in a row.

Derek Weaver
10-25-2010, 04:33 PM
Things look good Allen. Good call on training economy with a short turnaround before you head out.

Hope all is well.

Allen Yeh
10-26-2010, 03:52 AM
10/25/2010
bw = 185
IF = 17 hours

1. warmup
foam roll - legs, lats, thoracic
hip flexor stretch - 0:30L/R
plank - 0:50, 0:37
ankle mob w/ band distraction - 0:30L/R
jump rope - 1:00
band squat - 10

2. Strength
squat - 45 x 8, 95 x 5, 135 x 3, 190 x 1, 190 x 3, 220 x 3, 245 x 4

back extension - 15, 10 x 15, 10 x 15
pallof press - 3 x 10L/R, 5 x 0:05 hold x 6, 5 x 0:05 hold x 6,
(superset no rest)

3. Energy
2 rounds:
1/4 tabata calf raise
10 squats
10 lunges
5 jumping lunges
5 jump squats
5 ankles to bar
Total time - 5:07

Notes:
-5/3/1 is sucking right now, my last set for the last few weeks I have made the weight but they have all felt horrible, AND they are weights I've done in the past for reps easily. No big deal in the overall picture as I know I'm going to lose strength as I run more it just sucks.

Evening
Mwod #61 - 1:00 each L/R
#1- high hip flexion dropping knee out
#2 - ball in flexor "wad"
#3 - ball on IT band area by quad
#4 - ball on IT band area by hamstring
#5 - lateral hamstring - contract/relax

Mwod #51 - upper body torture with lacrosse ball - 1st rib mob, subscap, triceps, pec minor, external rotators, and lat inserts

Derek Simonds
10-26-2010, 06:27 AM
You definitely have different needs for your body over the next year that is for sure. No matter what the strength will come back. You are a strong dude.

Allen Yeh
10-26-2010, 07:33 AM
The chins really surprised me the other day, i was actually just testing my chins for the Mwod I did that day, he said test the difference between chins/pullups in relation to external rotation and I banged out 15 and then 10 pullups a few minutes later.

Heh if I was strong I'd be able to DL 400 right? and squat 300(again)! One day.....just not today!

Was supposed to run today but might take off, my right knee has been feeling tweaked with the squats and the sprints.

Allen Yeh
10-27-2010, 05:49 AM
10/26/2010
IF = 14 hours

A pretty relaxed day other than doing some Mwod stuff for brief amounts throughout the day. Nothing really concentrated or programmed.

Allen Yeh
11-02-2010, 04:55 AM
big update

10/27/2010

Mwod 9/10/2010 - using foam roller to restore glide of legs
hollow rock - 1:04, 0:30, 0:17, 0:19, 0:19, 0:23 - 0:30 rest between each set
pushup - 30

10/28/2010
25min walk
Mwod #34
-lacrosse ball - VMO - 1:00L/R
-lacrosse ball - flexor wad - 1:00L/r
-high flexion letting knee drop to ground - 1:00L/R
-couch stretch 1:00L/R
Bonus stuff
-lacrosse ball on scap while moving arm 1:00L/R
-impingement fix - 1:00L/R
-thoracic extension - 1:00
-sink stretch - 0:30

10/31/2010
bw = 189
Morning
Mwod #69:
Test - jump rope
-feet on stick - 1:00L/R
-site on lower leg anterior tib stretch - 2:00
-lunge stretch on box - keeping glutes tight - 1:30L/R

Afternoon
ECWU#2
jump rope - 1:00, 0:30

DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 255 x 1, 255 x 5, 290 x 3, 325 x 3
TKE w/ blue band - 20, 25, 20, 20, 25
pullup - chest to bar - 8, 6
press - 45 x 5, 65 x 3, 95 x 1, 110 x 1, 110 x 5, 125 x 3, 140 x 3

reverse hyper - 10# DB - 15, 12, 10
jump rope - 0:30, 0:30, 0:30
ab wheel - 12, 10, 10
(triset with no rest)

11/1/2010
2.34 miles - 18:13 - 7:47 min/mile pace
cooldown - 10 minute walk

Derek Simonds
11-02-2010, 08:20 AM
That is a lot of stuff. Nice running yesterday. Are you doing any rucking right now?

Allen Yeh
11-02-2010, 08:42 AM
No rucking, my ruck is in MD right now with 2 duffels @ my unit, I had the stuff taken back to the unit so I wouldn't have to fly with all that stuff from NJ.

Allen Yeh
03-20-2012, 05:09 AM
Resurrected from the dead.....

Quick shot of my last year and a half for those that care.

Deployed to AFG, ended up tearing my hamstring in Jan 2011 during the pre-mob training, that took a while to get over. It's still not 100%, strength is there but flexibility is not the same. The PT that I saw in country basically told me I should have said something when I initially injured it and not attempted to tough it out. Elbows started feeling very spicy doing a add 1 pullup a day program I got my dead hang pull ups to 19 straight but at a price! Elbows now are officially irritated! June 2011 I pulled my left pec minor benching a light weight. That seems to be all the way resolved now but for a few months training around it was irritating.

Training highlight of the year is that I finally pulled 405 for a double! however once I tried going to 410 I got zip! More mental than anything else if I was able to get 405 for 2!

Also got 90#'s in a weighted pullup, this was pretty tough and without flipping through my workout log I was probably at 193#'s.

Right now I'm working through a left bicep injury, basically doing avoiding movements that require supination other than light band stuff. Doing upper/lower split 3 times a week, working on the principles of the HCT-12 stuff minus the horizontal pulling (subbing in face pulls and pullovers). Right now I still have 3 weeks left of this training cycle and then I will re-examine where to go from here.

Rather than try to rehash the last few workouts I'm just starting with yesterday.

3/19/2012
Morning:
Walk: 15:37

Afternoon:
Run: 16:49 - 2 mile run
walk: 8:11 - cooldown
stretching: 8:00

Thoughts: Not a bad run, basically followed Connor on his bike and it just happened that the run ended at 2 miles according to mapymyrun.com Did some stretches from MWOD on my calves and hips. I noticed that my left foot is hitting the ground on more on the middle of the ball of my foot while on my right foot i'm hitting more under my big toe. Something to watch, darn flat feet!

Allen Yeh
03-21-2012, 05:40 AM
3/21/2012
Morning:
5:00 elliptical, 2:00 handbike
Diesel Crew upper body WU #1

A1. machine flye - 70 x 15, 9 x 12, 110 x 10, 130 x 6, 150 x 6+2+2+2
A2. DB pullover - 25 x 15, 30 x 6, 35 x 6, 40 x 6, 45 x 6, 50 x 6, 55 x 6+2+2+2

B1. hammer strength incline press - 25 x 6, 35 x 6, 45 x6, 55 x 6, 65 x 6+2+2+2
B2. 1-arm barbell row - bar x 6, 25 x 6, 35 x 6, 45 x 6, 55 x 6+2+2+2

C1. seated DB OH press - 20 x 6, 30 x 6, 40 x 6+2+2+2
C2. lat pulldown - light - 120 x 10, 120 x 8

rope press down - 50 x 20, 60 x 20, 60 x 15

farmers walk with trap bar - Fat Gripz - 90 on bar - ~20m, 20m, 20m
no fat gripz - 30m

Thoughts: Nice upper body day, sometimes these clusters just seem too easy even though the set of 6 right before the cluster is tough, the pullovers is subbing for a heavy horizontal pull and the flyes is just to warm my chest up, after that pec minor strain last year I'm taking no chances. That strain knocked me out for a almost 2 months for pressing.

I've been reading a lot of Charles Poliquin's stuff lately on FB and after this training cycle I might test myself to see if my upper body is structurally balanced (according to him).


PM: Nada

Allen Yeh
03-26-2012, 05:32 AM
3/22/2012
25:00 walk

3/23/2012
23:00 walk

3/24/2012
BW = 191 @ YMCA
warmup - 1:15 jump rope + Eric Cressey WU#1

A1 - back squat - 45 x 8, 95 x 5, 145 x 3, 195 x 10, 205 x 8, 205 x 6, 205 x 5, 205 x 6 = 35 total reps
A2 - hammer strength row - NG - 25 x 8, 50 x 6, 70 x 3, 90 x 10, 90 x 10, 95 x 8, 95 x 7 = 35 total reps
A3 - seated OH DB press - 20 x 8, 25 x 3, 45 x 6, 45 x 6, 45 x 5, 45 x 8 = 25 total reps
A4 - chest to bar pullup - 4, 3, 3, 3, 3, 3, 3, 3, 2 = 20 total reps
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Dynamic interrupt:
50 seconds of burpees
50 seconds of jump rope
50 seconds of striders

B1 - Bulgarian Goat Belly Swing - 55 x 9, 55 x 9, 55 x 9, 55 x 8 = 35 total reps
B2 - floor DB press - NG - 50 x 11, 50 x 9, 50 x 9, 50 x 10 = 39 total reps
B3 - face pull - 12.5 x 9, 32.5 x 12, 32.5 x 10, 32.5 x 11
B4 - goblet side lunge - 50 x 3L/R, 50 x 3L/R, 50 x 6L/R, 50 x 3L/R = 15 total reps per leg
B5 - goblet reverse lunge - 50 x 3L/R, 50 x 3L/R, 50 x 2L/R, 50 x 3L/R, 50 x 4L/R = 15 total reps per leg
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Thoughts:
Based template on this article http://www.t-nation.com/free_online_article/most_recent/lose_fat_stay_strong&cr=
Combination of Chad Waterbury total reps idea with heavy circuit training basically- picked different rep ranges for different exercises and a load heavy enough, so for a total of 35 reps your load should be 7-9 reps on your first set or go heavier...etc
- back squat - trying to retool my back squat, combination of not enough attention to it plus some bad habits over the last few years, really worked on keeping toes more forward, tracking knees over my toes and good hip extension at the top so i went on the higher rep range here, worked on keeping tight bringing the bar out of the rack

3/25/2012
25:00 walk

Allen Yeh
03-27-2012, 03:42 AM
3/26/2012
AM - 25:00 walk

PM
TRX warmup

A1. Balanced Lunge - 10, 10, 10, 10
A2. leg curl - 10, 10, 10, 10
(1:00 between superset)

B1. TRX pushup - 12, 12, 12, 12
B2. TRX Low Row - 8, 8, 8, 8
(1:00 between superset)

C1. fallout - 8, 10, 8, 8
C2. curl - 10, 8, 10, 10
C3. tricep extension - 10, 8, 10, 10
C4. shoulder rear flye - 8, 10, 8, 8

D1. 1-leg squat - 6L/R
D2. pike - 8
D3. hip abduction - 10
D4. bicycle - 20

Derek Simonds
03-27-2012, 08:17 AM
Were the leg curlz with the TRX also? I have thought about buying one for my trips. What are your thoughts on it?

Allen Yeh
03-27-2012, 09:20 AM
Were the leg curlz with the TRX also? I have thought about buying one for my trips. What are your thoughts on it?

Yes, all things yesterday were with the TRX. I actually got mine for free this past deployment, the people living in the tent before I got there ended up leaving it hooked up to one of the poles! Crazy right?

To your question, I'm not sure I would have spent $200+ on it but it is a nice alternative to the weights and the sprints and the traditional lifting/conditioning.

This past year I've only ever used it as an accessory to whatever else I was doing i.e. a conditioning day or an active recovery day. I've used it for certain exercises during my training or as a finisher. Mine didn't come with a manual so I'm not sure how they setup things for like a weekly workout. I had to do a lot of google searches and youtube watching to even figure out how to use it for the stuff I used it for.

Pros:
-Portable, folds down very compactly
-easy to adjust resistance by altering body position
-Good just to take a break from the norm
-I really like it for ab stuff i.e. fallouts are simliar to using the ab wheel but I think using the TRX is harder
-good if you had setup in the home gym for certain exercises like 1-leg squats, face pulls, Y's/T's

Cons:
-Kind of pricey
-Not a fan of the having to adjust the straps up and down when doing a circuit, meaning, your straps are supposed to set at certain heights for certain movements. I either try to pick movements that are all at the same height OR just do them with the same height anyway and work around the difference. lying hamstring curls your are suppose to set the straps at mid-calf height, while a low row (inv. row) it's supposed to be fully shortened.
-Some exercises seem contrived, like they try so hard to be different or incorporate the TRX into something, I saw something the other day called the TRX Burpee, the first thought that popped into my head is...WHY?
-I don't like having to adjust from 1-handle exercises to 2 handle exercises. Online I've seen some exercise pairings that to me waste a lot of time messing with that. I always group all the 1 handle stuff together and 2 handle stuff together so I'm not sitting there fiddling with the straps in the middle of a circuit. Yesterdays workout as written is supposed to be "balanced lunge superset with 1-leg hamstring curl" I changed it to 2-leg curl so I didn't have to change the straps around between exercises.

Derek Simonds
03-27-2012, 01:49 PM
That is a really good write up. I saw one of craigslist and I wish I would have picked it up now. I figured it would have worked out great in hotel rooms. I will keep my eyes open for one.

Allen Yeh
03-28-2012, 05:17 AM
3/27/2012
AM - 13:00 walk

PM
BW warmup - 3:00

A1. Incline squeeze press - 15 x 8, 25 x 15, 55 x 6, 50 x 8, 45 x 10, 40 x 10
A2. head supported rotating db rows - 15 x 8, 25 x 15, 55 x 6, 50 x 8, 45 x 10, 40 x 10
(1:00 between superset)

B1. Guillotine Press - 45 x 10, 135 x 6, 115 x 8, 95 x 8 drop set 45 x 9
B2. DB pullover - 25 x15, 60 x 10, 60 x 10, 60 x 10, 60 x 10
(0:45 between superset)

C1. palms-up iron cross + OH DB press + incline flye + db incline press + low incline flye + low incline press - 15 x 10+8, 20 x 10 + 9, 25 x 9 + 7
C2. - stretcher - 75 x 12, 75 x 12
(no rest)

D1. cable front raise - neutral grip - 12.5 x 12L/R, 7.5 x 13L/R (slightly higher at top)
D2. band pullaparts x 15 + chest stretch x 1:00

10:00 walk

Thoughts
-Upper body day, legs are still super sore from Saturday + TRX day, tried some exercises I've never done before, tweaked my left bicep a little with the rotating DB row, need to be more careful, didn't feel it at the time
-DB Squeeze press - 55 on this was pretty heavy, that constant squeezing motion definitely added up by the end, a keeper exercise to add to the arsenal
-Guillotine Press - Partially holding me back were the thoughts of my actually crushing my neck but the smith machine was taken up so I tried to be careful. the biggest difference between this and regular bench is that I could really feel this in the outer parts of my chest, If I was to do this again I'd either do it when I had a training partner or in the smith machine.
-rotating DB row - Eh, not a huge fan of these, just didn't like them, would not keep these
-C1 exercises - From Tom Furmans article about the Debruill effect, this was brutal, and rereading it right now I was supposed to make lesser changes in the incline
-Stretcher - done this off and on this last year and exercise I picked up from a John Meadows article, it's like a close grip pull-down with extra ROM basically.
-neutral grip cable front raise - keeper, liked the hand positioning and constant tension of the cable machine

Allen Yeh
03-29-2012, 03:48 AM
3/28/2012


Walk - 37:00

Nice and easy day.

Allen Yeh
03-30-2012, 12:47 PM
3/29/2012


Walk - 42:00

Allen Yeh
04-02-2012, 04:36 AM
3/30/2012
AM
BW = 190 @ YMCA
warmup: Foam roll + MWOD squat prep + Diesel Crew UB WU #1

A1 - back squat - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 215 x 9, 215 x 7, 215 x 7, 215 x 4, 215 x 3, 215 x 3, 215 x 5 = 38 total reps
A2 - hammer strength row - NG - 50 x 5, 100 x 12, 110 x 9, 110 x 9, 110 x 7 = 37 total reps
A3 - seated OH DB press - 50 x 6, 50 x 6, 50 x 6, 50 x 5, 50 x 6 = 29 total reps
A4 - chest to bar pullup - 5, 4, 4, 2, 2, 2, 2 = 21 total reps
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Dynamic interrupt:
90 seconds of jump rope
60 seconds of knees to opposite elbow pushup
2:00 rest

B1 - 1-leg RDL w/ DB's - 25 x 7L/R, 25 x 8L/R, 25 x 8L/R, 25 x 7L/R = 35 total reps
B2 - DB Bench press w/ NG - 60 x 11, 65 x 8, 65 x 9, 65 x 7 = 35 total reps
B3 - face pull - 80 x 9, 80 x 9, 80 x 9, 80 x 9
B4 - goblet side lunge - 50 x 6L/R, 50 x 5L/R, 50 x 4L/R, 50 x 4L/R , 50 x 2L/R = 21 total reps per leg
(All performed as a circuit - 15-30 seconds rest between exercises, 45 to 60 seconds after each circuit)

Thoughts:
-Overall - Felt good most sets had more reps and heavier than last week
- back squat - Felt good today, went up 5% from last week, reps tanked at the end, would have been able to grind them out but reps are supposed to be kept explosive

Allen Yeh
04-03-2012, 06:42 AM
4/2/2012

49:34 Walk

Allen Yeh
04-03-2012, 09:11 AM
3APR2012

TRX Warmup

TRX Circuit 1:
TRX Pushup x 10
TRX row x 10
TRX single leg squat + balanced lunge x 5L/R
TRX back extension x 10
4 total rounds = 9:57

1:00 rest

TRX Circuit 2:
TRX face pull w/ external rotation x 10
TRX curl x 10
TRX fallout x 10
TRX tricep extension x 10
3 total rounds = 5:52

18:00 walk later in the afternoon

Allen Yeh
04-05-2012, 03:53 AM
4 APR 2012
AM
23:00 Walk

PM
BW = 190 @ Navy gym
John Romaniello WU

A1: Alternating DB Press - 3030 - 25 x 8, w/ Fat gripz: 50 x 12L/R, 50 x 12L/R, 50 x 12L/R
A2: Goblet BSS - 3030 - BW x 10L/R, 15 x 15L/R, 15 x 15L/R, 15 x 15L/R
A3: rear flye - 3030 - 5 x 8, 20 x 8, 25 x 8, 25 x 8
0:45 rest between circuits, 1:30 rest before next circuit B

B1: rotating DB row - 3030 - 35 x 12, 45 x 8, 45 x 8
B2: American DL w/DBs - 4040 - 25 x 15, 25 x 15, 25 x 15
B3: lumberjack press - 3030 - 35 x 10L/R, 35 x 10L/R, 35 x 10L/R
1:15 between circuits, 1:00 rest before circuit C

C1: Garhammar raise - 12, 12
C2: goblet squat - 45 x 10, 50 x 10

Thoughts:
- Lactic Acid workout from John Romaniello mens fitness article - overall sucky, B was much easier than A though, BSS's suck enough, doing them slower just makes them suck more
- American DL - really just a Romanian DL w/ extra hip extension/glute squeeze at the top, makes a difference
-Garhammar raise - not sure I did these correctly

Allen Yeh
04-25-2012, 05:58 AM
Since my last update a lot has happened, my wife ended up having to have an emergent decompression and cranio-cervical fusion up in Maryland with a Chiari specialist neurosurgeon. We are back in SC now and she begins her recovery process, which will be a long and hard road I'm afraid but I know she can do it.

Training wise these last 2-3 weeks has been just fooling around the hotel gym with the kids, stretching and taking walks while the kids are at the playground between visiting the hospital. I thought about hitting the YMCA this morning but who am I kidding? I felt exhausted, I've been waking up 2-3 times a night to give Laurie her medicine. She was instructed to go on a mile walk everyday by the neurosurgeon, if she is feeling bad 1 mile, if she is feeling good, 1 mile, if it's raining take an umbrella.

Allen Yeh
07-16-2012, 10:58 AM
Still alive!

I'm going to start updating my log again, the past few months have been pretty crazy but I've been able to train at least 3-4 times a week the past few months. The majority of the training has been following Poliquin's principles geared towards fat loss. 4 weeks of full body split tempo driven supersets. 1 week deload then 4 weeks of bodypart tempo driven supersets/giant sets. I was pretty pleased with my results total weight lost was very minimal but bodyfat lost wasn't. Training with 4 or 5 second eccentric is much different than I've done in years, it was refreshing. Didn't think about increasing lifts..none of that.

These next few weeks I'll be using Defranco's Washed Up meathead template I did a testing day on 7/12.
deadlift - 360 - Tried 375 and missed, no belt used, about 1 year ago I pulled 405 for the first time, so it's about 10% loss but I'm ok with that because I haven't pulled heavy in at least 4 or 5 months since I hurt my left bicep.
bench press - 230 - didn't even try 245, which I did about a 9 months ago. So less than a 5% drop and I haven't benched heavy in 4 to 5 months.
chin-ups - 14 nice strict chins - less than I got using a neutral grip but I'm not too upset with this number

Planning on retesting after 12 weeks, 3 weeks on, 1 week deload repeat a total of 3 times. After that we'll see what I want to do. Possible push/pull competition in December at the local YMCA. I think that would be fun.

Allen Yeh
07-18-2012, 03:19 AM
17JUL2012
DeFranco Upper Body Warmup

Bench Press - 45 x 8, 95 x 5, 145 x 3, 170 x 1, 170 x 8, 180 x 6, 190 x 8

1a. dumbbell bench press - 65 x 16, 65 x 13
1b. miniband underhand pullaparts - 35, 25

2a. meadows rows - 50 x 8L/R, 50 x 8L/R, 50 x 8L/R
2b. TRX face pull + external rotation - 12, 12, 12

3a. 1 arm DB shrug (non-working hand behind back) - 1211 - 50 x 8, 65 x 8, 65 x 8
3b. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz) - 15 x 8, 10 x 15, 10 x 15

Dan John Complex F - bar x 8
Dan John Complex D - bar x 8

Notes:
-DeFranco cycle - Day 1 week 1
-bench - 180 felt heavy but 190 felt good, I'm not sure if I'm warming up on bench too much or too little, something has to change though, last thing I want is to strain my pec minor like I did last year, any ideas?
-DB bench - started too heavy, I was suppose to pick a weight that I could get 20-25 on the first set, will adjust down next week
-meadows rows - could go up some
-1-arm shrugs - felt weird
-side lying lateral raise - these really felt weird

Noon:
Messed around the garage gym with my brother for 15-20 minutes, ran him through a circuit 3 times:
goblet squat - 18# x 10
pushup x 10
Bulgarian Goat Belly Swing - BW x 15
TRX row x 10
suitcase walk - 53# x driveway
1 minute rest

He also did:
foam roller hand walk x 3
reverse crunch x 10

He was hurting after that so we stopped.

Allen Yeh
07-19-2012, 04:02 AM
18JUL2012
Nothing much, ate pretty terrible, trying to finish off my son's birthday cake before it goes bad. That is probably one of my biggest eating downfalls, I HATE to waste food, good or bad. Which is weird because I have no problem with ordering a double cheeseburger and throwing the buns away but when it comes to most anything else I HATE to throw it away. It is just one of those behaviors so ingrained into me by my parents as some kid recently told my 17 year old sister "you're so Asian!" These last 3 weeks of eating have just been a mess! Traveled to Maryland for Laurie's 90 day followup and my change of command ceremony, then followed by getting home to no fresh groceries AND then my son's birthday party the following weekend. My brother and sister flew down from NY to spend some time with us here in SC too so we have been eating out every other night or sometimes every day.

MUST EAT BETTER! I feel soooooo off track, before we left for Maryland on the 5th I felt like I was cruising along! That deload week really let me see how much bodyfat I had lost.

Activity today was relegated to household chores, I helped the 18 year old wash, polish and wax his car for the first time. I was sweating buckets, it actually made it hard to do the polishing and waxing because my sweat kept dripping onto the car!

Allen Yeh
07-21-2012, 07:28 AM
19JUL2012

Not much today. Eating was still the pits, started the day out well then at dinner out owith my family I went a bit overboard, damn me and my "social eating"!

20JUL2012
bw = 190
Defranco Lower body warmup

db jump squats w/10# DB's - skipped this accidentally

DL - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 260 x 8, 280 x 6, 300 x 6

barbell banded bulgarian split squat -3010 - bar x 8L/R, mini bands x 8L/R, mini x 8L/R, mini x 8L/R

a. back extension holding weight on chest- 5 x 15, 5 x 15, 5 x 15
b. lateral shuffle w/ mini band (anti rotation)- 5L/R, 5L/R, 5L/R
c. barbell hip thrust - bar x 8, 95 x 10, 95 x 10, 95 x 10

Notes:
Day 2 - Week 1
-db jump squat - oops skipped it didn't even realize until my first DL workset
DL - felt good today, i need to find my belt, haven't seen it since I packed it up before i deployed
barbell BSS w/band - the programming said chains but i subbed in bands, this was not easy but not hard, next week i'll use the light bands, once that gets easy I'll add weight



Pool with Connor and brother and sister later, dunking people sure is a workout, pretty anaerobic....ok well for my brother it was anaerobic since he had one breath to 10 dunks....:D

Allen Yeh
07-23-2012, 03:42 AM
21JULY2012
BW = 192
DeFranco Upper Body WU

Blackburns - 2.5# x 4 positions x 0:15 each, x 0:15 each

a. chinups - 10, 5, 6 = 21
b. TKE's w/ green band - 15, 15

a. cable flyes - 3010 - 50 x 12, 50 x 12, 50 x 12, 50 x 12, 50 x 12
b. rear chest supported db flye - 15 x 15, 15 x 15, 15 x 15, 15 x 15, 15 x 15

a. plate front raise - 45 x 8, 45 x 8, 45 x 8
b. lateral db raise - 20 x 8, 20 x 8, 15 x 8
c. seated clean + half press - 20 x 8, 20 x 8, 15 x 8

a. db hammer curl - both arms together - 35 x 10, x 9, x 8, x 8
b. OH DB extension - 25 x 25, 25 x 20, 35 x 8, 40 x 8

100 pushups - 7:46

Notes:
-Day 3 Week 1 - Upper Body Repetition day
-Somewhat monotonous day, nothing too special, while I'm not that strong I just enjoy the ME days more than repetition days.
-100 pushups - I want to say I don't completely suck but it's partially true, my arms were burnt from doing those oh extensions and then 2 minutes rest and then pushups didn't help but 7:46 is PATHETIC!!! In the past I'd done almost 90 in 2 minutes!!!

Allen Yeh
07-23-2012, 03:44 AM
22JULY2012
100 mini band pullaparts
100 light band curls
100 light band pulldowns
variety of abs
lower body dynamic stretches

Allen Yeh
07-24-2012, 05:05 AM
23JULY2012
A day of nada, my brother and sister went back to NY today afte being here for a week and a half. Worked, ate and brought them to the airport. Lunch was horrible, mny brother wanted to go to Perfectly Franks, which is a hot dog place with crazy concoctions, I ate so much at lunch that dinner all I had was some left veggies and a handful of trail mix.

Allen Yeh
07-24-2012, 05:39 AM
24JUL2012 Early AM session:
DeFranco Upper Body Warmup
Ido shoulder stability warmup

Bench Press - 45 x 8, 95 x 5, 145 x 3, 175 x 6, 190 x 4, 200 x 6

dumbbell bench press - 60 x 18, 55 x 13

a. meadows rows - 50 x 8L/R, 70 x 8L/R, 70 x 10L/R
b. TRX face pull + external rotation - 12, 12, 12

a. 1 arm DB shrug (non-working hand behind back) - 1211 - 70 x 8, 70 x 8, 70 x 8
b. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz) - 10 x 12, 10 x 8, 5 x 15

Bear complex - PC + FS + PP + BS + PP - 85 x 5 times through
Ikei complex - bar x 3 reps each

Notes:
-DeFranco cycle - Day 1 week 2
-bench - all the work sets felt pretty good today, maybe adding the Ido warmup helped, will try again next week
-DB bench - started too heavy again
-meadows rows - 70 was good maybe a little bit more for next week
-1-arm shrugs - Maybe need to go down in weight, I feel it much more in my right side than my left side
-side lying lateral raise - still felt weird

Allen Yeh
07-26-2012, 03:55 AM
25JULY2012

5 rounds:
10 kb swings - 12kg
10 pushups
10 goblet squats - 12kg
10 band pullaparts - mini
3L/R snatch + windmill - 12kg

time = 12:04

bottoms up press - 12kg - 5, 5, 5, 5

Notes:
-light day, just to get blood flowing

Allen Yeh
07-30-2012, 05:32 AM
26JUL2012
Defranco Lower body warmup

db jump squats w/10# DB's - 6, 6, 6, 6

DL - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 270 x 6, 290 x 4, 305 x 5

barbell banded bulgarian split squat -3010 - light bands x 8L/R, mini x 8L/R, mini x 8L/R

a. back extension holding weight on chest- 5 x 15, 5 x 15, 5 x 15
b. lateral shuffle w/ mini band (anti rotation)- 5L/R, 5L/R, 5L/R
c. barbell hip thrust - 115 x 10, 115 x 10, 115 x 10

Notes:
Day 2 - Week 2
-DL - felt good today, i need to find my belt, haven't seen it since I packed it up before i deployed
-barbell BSS w/band - light bands weren't too bad, will either add the mini band also or add weight
-I'm not sure I like this template with 2 upper body sessions and 1 lower body session I feel like I'm not getting enough leg work....we'll see I guess

Allen Yeh
07-30-2012, 05:38 AM
28JULY2012
DeFranco Upper Body WU

Blackburns - 5# x 4 positions x 0:15 each, 2.5 x 0:15 each

chinups - 7, 6, 5, 3 = 21
db pullover - 40 x 25, 40 x 20

a. cable flyes - 3010 - 50 x 12, 50 x 12, 50 x 12, 50 x 12, 50 x 12
b.TRX rear flye - 15 x 15, 15 x 15, 15 x 15, 15 x 15, 15 x 15

a. plate front raise - 45 x 8, 45 x 8, 45 x 8
b. lateral db raise - 15 x 8, 15 x 8, 15 x 8
c. seated clean + half press - 15 x 8, 15 x 8, 15 x 8

a. db hammer curl - both arms together - 40 x 8, 35 x 8, 35 x 8, 30 x 8
b. OH DB extension - 25 x 25, 40 x 8, 50 x 8, 40 x 8

100 pushups - 5:02

Notes:
-Day 3 Week 2 - Upper Body Repetition day
-Somewhat monotonous day, nothing too special, while I'm not that strong I just enjoy the ME days more than repetition days.

Allen Yeh
07-30-2012, 05:42 AM
30JUL2012
TRX Warmup
100 mini band pullaparts
100 light band curls
100 light band pulldowns

a. band good mornings - light x 15, x 15, x 15
b. swiss ball jackknife - 10, 10, 10

a. goblet side lunge - 15 x 10L/R, 15 x 10L/R
b. pushups - 20, 20
c. pullups - 5, 5

Notes:
Nice easy early morning workout in the hotel gym, the Defranco stuff will have to wait until I get home.

Afternoon
Went to Stone Mountain which involved a bunch of walking, good times.

Allen Yeh
08-01-2012, 04:17 AM
31JULY2012

Still out of town, not much special to report, went to a Mongolian grill place, ate waaaay too much, 5 bowls in all.

1AUG2012
Early AM
I didn't wake up early enough to run down to the gym so I just did some stuff in the room quickly:
supine bridge with reach - 6L/R
yoga pushup - 8
spiderman with hip lift and overhead raise - 3L/R
neck 3 way joint mob - 5 each way
hip circles - 5L/R
shoulder circles - 33
wrist mob - 15
egyptian - 5L/R
squat - 33
yoga pushup - 8
Cossack - 10 L/R
squat - 33

Notes:
-did all these except for the joint mobility things at a fairly fast clip, just trying to get some movement in after gorging myself at that grill the night before, hopefully I'll be able to get into the gym after work today
-supine bridge with reach - saw this video on a Eric Cressey video, I liked it, another variation to throw in the toolbox
-yoga pushup - this is basically a pushup and going into downward dog (I think is what it's called this sucked, not because the pushups are hard but because I suck so bad at going into downward dog, my hamstrings felt tight, I think my back wasn't flat, and I wasn't really able to maintain a plane with my upper body

Afternoon:
Went to a park near the hotel with Connor, helped him make his own ninja warrior course, he had a blast. Found this great little burger joint that only served grassfed beef and local ingredients, I had a beef burger with smoked paprika mayo + pickles + tomatos + pepper jack + pork belly and it was good! Took Connor to the pool later that night and the pool was frigid!

Allen Yeh
08-06-2012, 06:35 AM
2AUG2012

Atlanta Zoo and Gladys and Rons Chicken and Waffles place at night, so good!

3AUG2012

Did some light movement type stuff with Connor down at the hotel gym, about an hour in all, ended with a 18 flight walk up the stairs back to our floor, Connor's idea not mine! Also went to the Botanical Gardens and the Legoland discovery center. fun times.

Allen Yeh
08-07-2012, 05:48 AM
4AUG2012
BW = 189
TH UB WU + glute bridge w/ reach x 6L/R + yoga pushup + spiderman w/hiplift and reach

bench press - 45 x 8, 95 x 5, 115 x 3, 135 x 5, 145 x 5, 160 x 18

a. chest to bar pullup - 5, 5, 4, 3, 4, 3, 2, 4 = 30 total
b. military press - bar x 10, bar x 10, bar x 10, bar x 10,bar x 10
c. 1-arm shrug - bar x 10, bar x 10, bar x 10

a. band pullapart - mini x 35, mini x 30, mini x 35
b. neck flexion/extension - 30, 20
c. landmine - arms only - bar x 10L/R, bar x 10L/R, bar x10L/R

a. thick bar curl - bar x 15, bar x 15, bar x 10, bar x 10
b. band pressdown w/ light band - 25, 25, 25, 25

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

Notes:
- 5/3/1 week 1 day 1
-Kind of cobbled together at the last minute, I knew I wanted to go back to 5/3/1 but had no plan at all, waaaaay too many accessory items

5AUG2012
Not much, errands and then around afternoon started feeling drained and crappy, ended up going to bed by 9 and slept until 630.

6AUG2012
Probably 15-20 minutes total of recovery stuff

Allen Yeh
08-08-2012, 08:49 AM
7AUG2012
Early AM
BW = 190
TH LB WU + MWOD DL prep stuff

DL - 45 x 8, 135 x 5, 185 x 3, 215 x 1, 215 x 5, 245 x 5, 280 x 8
band pullaparts - 30, 30, 30, 10

a. front squat - 3010 - 65 x 10, 75 x 10, 90 x 10
b. seated leg curl - 4010 - 70 x 15, 90 x 12, 90 x 12

a. back extension - hands across chest - 5 x 15, 5 x 15, 5 x 15
b. band twists - arms only - mini - 10L/R, 12L/R, 10 L/R

hanging leg raises - 10, 10, 10

db swings - 35 - 100 reps total broken up into mostly sets of 20 ~6 minutes total

Evening
~20 minutes of foam rolling + stretching

Notes:
-5/3/1 - week 1 day 2
- DL - felt good could have repped out a few more but I contained my enthusiasm as in his new FAQ Wendler said on the 5's week to leave 2-3 in the tank, and to go harder on the 3's and 5/3/1 week
- FS - very easy but I picked a 1RM max weight and took 90% of the 90% going to try to avoid the knee pain by rebuilding my FS from the ground up. Every time I start getting in the 200's my left knee just starts bugging me. BS doesn't have this problem so it's something specifically I'm doing on FS's that I haven't figured out yet