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Allen Yeh
08-09-2012, 04:26 AM
8AUG2012

Went on a walk with my wife in the evening, other than that not much at all today, just felt like crap from the multiple days of little sleep.

Allen Yeh
08-10-2012, 04:09 AM
9AUG2012

Overslept and woke up with a crick in my neck, spent 3 hours edging and mowing plus 22 hour fast. Jim Gaffigan show at night, hilarious!

Allen Yeh
08-12-2012, 05:43 AM
10AUG212
Morning Run
Total time - 17:38 = 2.17 miles
cooldown walk - 7:30
Average pace was 8:08 miles
Overall not a hard run I'm surprised I lost very little in the last few months, this is the longest I've run in over 3 months.

Allen Yeh
08-12-2012, 05:47 AM
11AUG2012
total body warmup
BS - 45 x 8, 65 x 5, 85 x 3, 95 x 1, 135 x 1, 135 x 5, 155 x 5, 175 x 8

a. press - bar x 5, 65 x 5, 75 x 5, 85 x 11
b. chest supported row - 4010 - 50 x 8, 100 x 10, 100 x 10, 100 x 10

Notes:
-week 1- 5/3/1
-Super rushed session, didn't realize childcare was closing in less than 30 minutes when I got to the Y
-BS - felt good but I had really dialed back my training max with these
-press - same as above

Allen Yeh
08-13-2012, 10:25 AM
12AUG2012
mini band pull-aparts - 100 total
foam rolling - around 15 minutes trying to hit everywhere

notes:
-Ate terrible all weekend...BLAH

13AUG2012
45 minute walk at a nice and easy pace

Went on walk around the neighborhood with Connor on his bike another 40 minutes.

Notes:
-Lots of mobility stuff just sprinkled though the day, got my spud belt in the mail HOWEVER I got the wrong size, so now another week+ gone down the drain. Going to send it back today and all that stuff. I ate very well today, high fat, low carb and high protein.

Allen Yeh
08-15-2012, 04:12 AM
14AUG2012
EC + MWOD Squat prep - 14:00 total

goblet squat - 25 x 8, 50 x 5

back squat - bar x 3, 95 x 3, 145 x 1, 145 x 3, 165 x 3, 185 x 12, 225 x 1, 225 x 1
band face pull + external rotation - 12, 12, 12, 12

a. pause bench - bar x 5, 95 x 8, 115 x 8, 130 x 8
b. chest supported row - 4010 - 50 x 5, 110 x 8, 125 x 8, 135 x 8

jump rope - 2 minutes

Notes:
-Day 1, week 2 full body 5/3/1
-bs - pretty easy, maybe I dialed my squat max too far back but slow and steady progress right?
-pause bench - watched a few videos no clue if the way I was doing it was correct

Allen Yeh
08-16-2012, 05:31 AM
15AUG2012
25 minute walk around the park then 20-25 minutes in the pedal boat with Connor, I was dripping sweat by the time we got out of that pedal boat, life jacket + hot sun + 95 degree weather + pedal boat is a quick way to lose water weight! Eating was on the spot yesterday, total fasting time of 16.5 hours, high fat, low carb, high protein all Paleo.

Allen Yeh
08-16-2012, 05:45 AM
16AUG2012
Early AM
EC UB WU + Ido Scap WU

goblet squat - 20 x 8, 50 x 5
back squat - bar x 5, 85 x 10, 105 x 10, 125 x 10

chinups - 8, 8, 5
NG pullup - 5, 4, 5
pullup - 6, 5, 6

bench press - bar x 8, 95 x 5, 145 x 1, 145 x 3, 170 x 3, 190 x 8, 215 x 1, 215 x 1

100 kb swings w 35# - 3:08

pushups - 34 rest 0:20 then another 14

Notes:
-Day 2 week 2 5/3/1 phase 1 full body
-BS - very easy, in the manual he says 5 to 10 reps on deload % squat days, so I'll do 10's on day 2 an d5's on day 3 since that is DL day
- chins/pullups - sprinkled between sets of squat and bench - ended up at 58 total reps in 9 sets, I was shooting for 50 total reps but a math miscalculation led me to the 9th set. My left elbow started feeling smoked during the chins didn't feel it during the pullups. Maybe I'll bring my rings with me on pullup day so I don't run into that problem I did last year with my elbows.
- bench - felt great, really focused keeping my back tight, elbows in, got a lift off for my rep set and my singles to make sure I kept my back tight
- swings - pretty easy, did a set of 40 with 2 hands, then a set of 50 doing 1 handed and then another 10 with 2 hands to finish it off
-pushups were thrown in there as part of the 70's big challenge of the week

Allen Yeh
08-21-2012, 04:38 AM
18AUG2012
bw =189
ECWU#1 ~16:00

goblet squat - 25 x 8, 25 x 5
back squat- 45 x 5, 85 x 1, 85 x 5, 105 x 5, 125 x 5
mini band face pull w/ external rotation - 10, 10
mini band dislocates - 10, 10

overhead press - 45 x 5, 65 x 3, 70 x 3, 80 x 3, 90 x 10

deadlift - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 230 x 3, 260 x 3, 295 x 6, 315 x 1, 315 x 1

jump rope - 3:00

Notes:
-Day 3 week 2 5/3/1 phase 1 full body
-press - really easy could have done more on the last set but wanted to conserve myself for the DL
-DL - today felt really heavy, my last AMARAP set just felt like ugh and the singles which should be easy also felt crappy

Beach in the afternoon, great time in the sun with my family.

Ate well, Paleo , high carb, low fat, high protein.

Allen Yeh
08-21-2012, 04:44 AM
19AUG2012
100 mini band pullaparts
100 monster mini band curls
100 monster mini band pulldowns

Errand filled day

20AUG2012
Early AM - 10 minute basic joint mobility stuff
Evening - 25 minute walk with Laurie and Connor

Allen Yeh
08-23-2012, 01:53 PM
23AUG2012
BW = 189
Early AM
Defranco WU
jump rope- full ROM 2:00

back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10

chinups - 12, 5, 5, 6
NG pullup - 5
pullup - 3, 5
chinup - 7, 5

bench press - bar x 8, 95 x 5, 145 x 3, 160 x 1, 160 x 5, 180 x 3, 200 x 6,
bench press w/ slingshot - 85 x 5

Notes:
-Day 2 week 3 5/3/1 phase 1 full body
-BS - very easy, noticed some butt wink going on stretched my hips like crazy and it went away
- chins/pullups - sprinkled between sets of squat and bench - ended up at 53 total reps in 9 sets
- bench - felt great, really focused keeping my back tight, elbows in, got a lift off for my rep set and my singles to make sure I kept my back tight

Allen Yeh
08-27-2012, 05:41 AM
24AGU2012
Flew to NY after a half day. Ate like a pig in the airport and dinner with my parents.

25AUG2012
Drove from NY to SC....800 miles. Ate like crap again, I probably could have made better choices on the latte half on the drive but lunch was a NY pizza place so...if I'm going to eat bad I might as well enjoy it!

26AUG2012
Finished the drive, lower back is toast! Still eating crapppppy!!!!!!!!!!

32:00 walk with ruck ~25#'s
5:00 KB stuff just playing around trying to loosen up a little

Allen Yeh
09-05-2012, 05:22 AM
28AUG2012
bw =190
ECWU#2

goblet squat - 20 x 8, 40 x 5
back squat- 45 x 3, 65, x 2, 85 x 5, 105 x 5, 125 x 5

overhead press - 45 x 8, 65 x 3, 75 x 5, 85 x 3, 90 x 12

deadlift - 45 x 5, 135 x 3, 185 x 1, 235 x 1, 245 x 5, 285 x 3, 310 x 4

Notes:
-Day 3 week 3 5/3/1 phase 1 full body

Allen Yeh
09-05-2012, 06:17 AM
30AUG2012
JP WU

1a. back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10
1b. seated hamstring curl - 4010 - 90 x 15, 90 x 15, 90 x 15

2a. bench press - bar x 8, 85 x 5, 105 x 5, 125 x 5
2b. t-bar row - bar x 8, 70 x 5, 90 x 5, 100 x 5

3a. OH Rope extention - 30 x 20, 40 x 15, 40 x 15
3b. cable rope curl - 30 x 15, 40 x 15, 40 x 15

hanging scap retraction - 1 arm x 6, 1 arm x 6, 2 arm x 6, 2 arm x 6, 1 arm x 6

Notes:
-Deload day 1 week 4 5/3/1 phase 1 full body

Allen Yeh
09-05-2012, 06:24 AM
1SEP2012
bw =191
JPWU

1a. back squat- 45 x 3, 85 x 5, 105 x 5, 125 x 5
1b. overhead press + oh shrug - 45 x 5, 50 x 5, 60 x 5
1c. deadlift - 45 x 8, 135 x 5, 165 x 5, 195 x 5

2a. pec-deck flye - 3010 - 90 x 12, 90 x 12, 90 x 12
2b. straight arm pulldown - 3010 - 27.5 x 20, 32.5 x 12, 32.5 x 12

3a. barbell curl w/ FG - 3010 - bar x 12, bar x 12, bar x 12
3b. plate kickbacks - 10 x 15, 10 x 15, 10 x 15

4a. swiss ball leg curl - 12, 12
4b. chest supported supinated rear flye - 10 x 12, 10 x 12
4c. cable pallof press - 3010x50x8, 9010 x 50 x 3

Notes:
-Day 2 week 4 5/3/1 phase 1 full body

Allen Yeh
09-05-2012, 06:28 AM
3SEP2012
ECWU + MWOD Squat prep
bw = 188

goblet squat - 25 x 8, 45 x 5

back squat - 45 x 8, 95 x 5, 145 x 1, 165 x 5, 190 x 14, 255 x 1, 275 x 1

a. pause bench - bar x 5, 65 x 3, 95 x 1, 100 x 8, 115 x 8, 125 x 8
b. chest supported row - 4010 - 50 x 8, 105 x 8, 125 x 8, 135 x 8

Notes:
-Day 1, week 1 full body 5/3/1 full body phase 1 part 2

Allen Yeh
09-05-2012, 06:39 AM
5SEP2012
Early AM

2.16 mile run - 17:15 - 7:59 pace
Rest 6:00
5 x 100m strides on the minute
Cooldown - 8:00

Notes:
-Good run this morning, hitting sub 16:00 2 mile

Allen Yeh
09-07-2012, 03:55 PM
6SEP2012
BW = 188
Early AM
Defranco WU

goblet squat - 20 x 8, 30 x 5, 40 x 3
back squat - bar x 5, 85 x 10, 110 x 10, 130 x 10

chest to bar pullup - 5, 5, 4
NG pullup - 5, 5, 4, 3
chinup chest to bar - 5

bench press - bar x 8, 95 x 5, 145 x 1, 150 x 3, 170 x 3, 195 x 6, 215 x 1,

Notes:
-Day 2 week 1 5/3/1 phase 1 full body part 2
- chins/pullups - sprinkled between sets of squat and bench - focused on keeping shoulders from rounding forward, this alone kept my reps low each set
- bench - got a lift off for my rep set and my single to make sure I kept my back tight, rep set I actually got 7 but only count 6 since my last rep was a grind, my single was easy, wanted to do more but had to get to work

Allen Yeh
09-07-2012, 07:27 PM
7SEP2012
36 minute walk

Allen Yeh
09-08-2012, 03:09 PM
8SEP2012
ECWU#2 + MWOD DL Prep

pullups x 8
goblet squat - 20 x 10
back squat- 45 x 8, 65 x 5, 85 x 5, 105 x 5, 125 x 5

overhead press - 45 x 10, 65 x 3, 70 x 3, 80 x 3, 90 x 13

deadlift - 45 x 5, 135 x 3, 185 x 3, 235 x 1, 235 x 3, 270 x 3, 300 x 3, 330 x 1, 350 x 1, 350 x 1

Notes:
-Day 3 week 1 5/3/1 phase 1 full body part 2
-DL - stupid hex plates, I can't stand DL'ing with these!

Allen Yeh
09-13-2012, 05:06 AM
11SEP2012
ECWU + MWOD Squat prep

goblet squat - 20 x 8, 30 x 15

back squat - 45 x 5, 95 x 3, 140 x 1, 140 x 5, , 160 x 5, 180 x 14, 230 x 1, 280 x 1, 280 x 1

a. pause bench - bar x 5, 80 x 8, 100 x 8, 120 x 8
b. tbar row - 4010 - bar x 10, 85 x 10, 105 x 10, 120 x 10

100 35# kb swings: 2:52.69

Notes:
-Day 1, week 2 full body 5/3/1 full body phase 1 part 2

Allen Yeh
09-13-2012, 05:07 AM
12SEP2012

35 minute walk with Connor on his bike

Allen Yeh
09-13-2012, 05:10 AM
13SEP2012
BW = 191
Early AM
Defranco WU

goblet squat - 20 x 10, 30 x 10,
back squat - bar x 5, 65 x 3, 85 x 1, 85 x 10, 110 x 10, 130 x 10

chest to bar pullup - 3, 3, 4
NG pullup - 9, 5, 4,
chinup chest to bar - 6, 6

bench press - bar x 8, 65 x 5, 85 x 3, 115 x 1, 140 x 1, 140 x 5, 160 x 5, 180 x 5, 230 x 1, 250 x 1

Notes:
-Day 2 week 2 5/3/1 phase 1 full body part 2
- chins/pullups - 40 reps total over 8 sets, shoulders still popping forward
- bench - got a lift off for all work sets and the 250 single was easy

Allen Yeh
09-17-2012, 04:20 AM
15SEP2012
ECWU LB

BW = 191

deadlift - 45 x 8, 135 x 5, 185 x 3, 220 x 1, 220 x 5, 250 x 5, 285 x 5, 335 x 1, 355 x 1

overhead press - 45 x 5, 65 x 5, 75 x 5, 85 x 5, 110 x 1, 130 x 1

back squat- 45 x 8, 65 x 5, 85 x 10, 110 x 10, 130 x 10

Notes:
-Day 3 week 2 5/3/1 phase 1 full body part 2
-DL - Put DL's first today and i think it made a difference

Allen Yeh
09-17-2012, 04:24 AM
16SEP2012
Run - 7:02 -0.88 miles =7:59/pace
sprint drills - 3:00
sprints - 0:15/1:00 x 10
run 2:19 - 0.3 miles = 7:43 pace

100 band pullaparts - light
100 band curls - light
100 band pressdowns - light

band neck extension and flexion - 35

Allen Yeh
10-10-2012, 08:50 AM
Not going to write down all the stuff i've missed safe to say i finished 2 full runs of the Full Body template Phase 1, I've just been super busy at work so not much time to update the online log.

Final numbers from 2nd run:
DL - 310 x 6, single for 380
press - 90 x 12, single for 140
bench - 205 x 5, single for 245
squat - 205 x 11, single for 305

Decided to veer from the full body template and head into the 100 rep challenge template due to not being able to compete in December due to Army stuff.

6OCT2012
ECLBWU
DL - bar x 8, 135 x 5, 185 x 3, 205 x 1, 225 x 1, 225 x 5, 260 x 5, 295 x 6

GM - bar x 15, 65 x 15, 85 x 15, 105 x 12
hanging leg raise - 15, 10
hanging knee raise - 10, 10

7OCT2012
foamroll + KB WU
BSS - BW x 50L/R
DB hamstring curl - 15# x 100 (supposed to be 10 to 20# ankle weights but I didn't get to the store)
situps - 100

Notes:
-incredible DOMs from the leg raises made every task a chore

8OCT2012
KBWU ~5:00
KB swing - 24KG - 10,10,10,10,10,10
kb lateral lunge - 12KG x 5L/R
KB lunge - 24kg - 5L/R
Notes: - super quick workout before dinner, had a really long day at the office

9OCT2012
BW = 192
DeFranco UB WU
press - bar x 8, 65 x 5, 75 x 5, 85 x 9

bench - bar x 8, 105 x 10, 105 x 10, 105 x 10, 105 x 10, 105 x 10
t-bar row- 4010 - bar x 8, 25 x 15, 35 x 15, 45 x 15, 55 x 12, 55 x 12, 55 x 11

kb swing - 35# x 25, 26# x 10L/R, 5

10OCT2012
BW = 193
Diesel Crew UB WU #3
Plate raise - 25# - 100
Barbell curl w/ fat gripz - 35# x 100
karkowski rows - 95 # x 100

Allen Yeh
11-27-2012, 05:51 AM
I've been awful at updating this log the last few months.

Recap of 6OCT to 17 NOV - 100 Rep Challenge from this article: http://www.t-nation.com/free_online_article/most.../100rep_challenge
Did most of what was said in the article minus prowler stuff, no prowler = no prowler stuff, substituted other conditioning on those days

Final numbers from 100 rep challenge:
BW on 06OCT, 2012 = 197
BW on 17NOV, 2012 = 190
DL - 295 x 6, 310 x 6, 325 x 4
press - 85 x 9. 90 x 10, 95 x 11
bench - 195 x 7, 210 x 3, 215 x 3
squat - 190 x 10, 200 x 12, 210 x 12

Summary:
This challenge was well challenging, those 100 rep sets were sucked pretty bad, I found the lower body 100 rep days easier than the upper body 100 rep days by far. I used the loads recommended in the article and those were nearly too much on upper body days. I didn't push the main lifts too hard, got my number and left 2 to 4 reps in the tank most main lift days.

Allen Yeh
11-27-2012, 06:30 AM
Started 5/3/1 Simplest Strength Template on 20 NOV BW @ 190
Using following exercises as main accessory movement:
Close grip bench on OH press days
SLDL on squat days
Incline NG DB bench on bench press days
FS on deadlift days

Other accessories are 3 sets of 10-20 working the muscle not the joints
Hamstrings, lower back and abs on lower body days
Lats, upper back, biceps and triceps on upper body days

Conditioning following the template laid out here: http://www.atlargenutrition.com/blog/2012/11/hybrid-athlete-alex-viada-so-you-want-to-run-and-be-strong/ with the following modifications for this 5/3/1 cycle
Running x 3 days a week instead of 5 for now using the following days:
- light recovery run - light, relatively short distance slow pace run
- speed/interval work
- running form drills - unning technique work which would include exercises such as repeats, strides, pacing practice, quick feet/high knee drills or other accessory work

Walking x 2 to 4 days a week - not really conditioning but more to get outside and move around

Allen Yeh
11-30-2012, 07:10 AM
27NOV2012
BW= 191
TH UBWU
OH press - bar x 45, 55 x 3, 65 x 1, 75 x 1, 75 x 3, 85 x 3, 95 x 13, 105 x 1, 105 x 1, 105 x 1
chest to bar pullup - 4,4,3,3,2,3,3,2 = 24 total over 8 sets
NG pullup - 9, 5
CG bench - bar x 5, 95 x 3, 125 x 8, 145 x 8, 165 x 6

light band NG seated row - 14, 13, 20
1 arm preacher DB curl - 25 x 13L/R, 25 x 11L/R, 25 x 11L/R

light band pressdown - 25, 25, 25
OH barbell shrug - bar x 10

Run - light effort - 6:20 - 0.78 miles = 8:05 pace

Allen Yeh
11-30-2012, 07:28 AM
28NOV2012
bw = 191
ECWU#1 + MWOD squat prep

squat - bar x 8, 95 x 5, 135 x 3, 165 x 1, 165 x 3, 185 x 3, 210 x 13, 230 x 1
quarter squats - 315 x 3@8 pin, 315 x 2 @ 9 pin, 315 x 1@10pin
trap bar SLDL - 125 x 8, 145 x 8, 165 x 6

bench hip thrust - 16, 17
standing 1-leg calf raise - 20L/R, 20L/R

adductor machine - 90 x 20, 90 x 20
hanging leg raises - 13, 10, 7
reverse hyper - 13, 15, 10

Notes:
-5/3/1 week 2 SST squat day
-squat - very easy
-1/4 squats - did these for the hell of it, pretty easy all around

Allen Yeh
11-30-2012, 07:39 AM
30NOV2012
bw = 190
DeFranco UB WU

bench press - bar x 8, 95 x 5,135 x 3, 155 x 1, 155 x 3, 180 x 3, 200 x 6, 220 x 1, 220 x 1
NG pullup - 13, 4, 5, 6
chin up - 5, 6, 6, 5
NG incline DB w/FG's - 4010 - 50 x 8, 60 x 8, 65 x 6

l-extension - 15 x 20L/R (elbow pain)
concentration curl - w/ FG's - 15 x 20L/R, 15 x 15L/R, 15 x 11L/R

OH rope extension - 50 x 20, 50 x 16
face pull w/ ext. rot. - 20 x 20, 30 x 18, 30 x 11

running drills - ~4:00
foot mobility drills - ~4:30

Notes:
-5/3/1 SST bench day
-bench felt sluggish and heavy

Allen Yeh
12-01-2012, 01:27 PM
1DEC2012
bw=191
ECLBWU+DL MWOD prep

deadlift - bar x 8, 135 x 5, 185 x 3, 225 x 1, 250 x 1, 250 x 3, 285 x 3, 320 x 6, 365 x 1, 365 x 1, 385 x 1

front squat - bar x 5, 95 x 3, 115 x 8, 125 x 8, 145 x 6

1-leg 1 DB RDL - 15 x 11L/R, 15 x 13L/R, 15 x 16L/R
landmine - bar x 16L/R, bar x 20L/R, bar x 15L/R

band good morning - monster mini x 15, x 15
pallof band press - monster mini - 0:20L/R, 0:15L/R

Notes:
-5/3/1 week 2, DL day
-deadlift - got a bit carried away with the singles, should have kept lower like it says but 2 PL'ers were there today so I got dumb, 385 felt moderately heavy,the 320 for reps was easy
-FS - easy

Allen Yeh
12-03-2012, 04:51 AM
2DEC2012
Rest Day + walking ~45+ minutes

3DEC2012
THUBWU

chest to bar pullups - 6, 4, 4, 4, 4, 4, 3, 4, 4, 3 = 37 reps in 10 sets
oh press - bar x 15, 65 x 3, 85 x 1, 85 x 5, 95 x 3, 105 x 12, 135 x 1, 155 x 1
close grip bench - bar x 5, 95 x 3, 135 x 5, 155 x 5, 175 x 5

light band NG row - 15, 15, 15

light band pressdown - 20, 20, 20
mini band curl - 20, 20, 20

Light run - 9:02 - 1 mile

Notes:
- 5/3/1 week 3 oh press day
- forgot my notebook at home so i was guessing with the weights I chose
-oh press - surprisingly I hit all the right numbers, felt pretty easy all around
-CG bench - hit the right numbers here too
-accessories - feeling a bit beat up today from the DL's took it easy on the other accessory exercises trying to stay in the 15-2 rep range for all of them
-run - took a very easy run, though I was moving faster than I did once I mapped it out

Allen Yeh
12-05-2012, 08:06 AM
4DEC2012
Rest day- lower back still tight

5DEC2012
Agile 8 + MWOD squat prep

goblet squat - 30 x 8, 45 x 5, 60 x 3
squat - bar x 5, 95 x 3, 135 x 1, 175 x 1, 175 x 3, 205 x 3, 225 x 8, 315 x 1, 315 x 0

SLDL w/ trap bar - bar x 10, 140 x 5, 160 x 5, 180 x 5
Adductor machine - 70 x 20, 90 x 20

KB swing - 80 x 10, 80 x 10, 80 x 10, 44# x 15
seated calf raise - 45 x 45, 45 x 2, 45 x 17, 45 x 18 = 100 total reps

Running - speed work day- 510m run/130m walk - 2:08(1:40 400m pace), 2:11 (1:43 400m pace)

Notes:
-5/3/1 week 3 squat day
-squat - 225 for 8 felt good, 315 x 1 felt easy but 2nd try felt heavy and I missed it
-speed work run day- misjudged the parking lot distances and I'm way happier now after I mapped the distance, I thought the run time felt really hard for what I thought was 400m, glad to know it was about 110m's longer in reality. Ran out of time after the 2nd interval, felt good overall.

Allen Yeh
12-10-2012, 08:53 AM
7DEC2012
DC UBWU#3

NGpullup - 8, 6, 4, 4
chin-up - 5, 5, 7, 4
bench press - bar x 8, 65 x 5, 95 x 3, 135 x 1, 155 x 1, 170 x 5, 190 x 3, 210 x 2

NG DB incline - 55 x 5, 65 x 5, 75 x 5
pullup - 3, 4

cable OH rope extension - 15 x 20, 20 x 20, 20 x 20
cable rope hammer curl - 15 x 20, 20 x 20, 20 x 20

oh shrug - bar x 15, bar x 10, bar x 15

Notes:
-5/3/1 week 3 bench day
-Felt like crap, didn't even want to workout but forced myself to, hit the numbers I needed to but felt sluggish all over
-bench 210x2 isn't a rep PR or a max but all I needed was 1 to move on

Allen Yeh
12-10-2012, 08:59 AM
8DEC2012
Not much, carb nite! woo! To be honest I thought I would be craving carbs way more than I was after almost 2 weeks of keeping under 30g/day. When I had all of it it wasn't as satisfying as thought it would be.

9DEC2012
Walk - ~50 minutes total

10DEC2012
BW = 189
ECLBWU + MWOD DL Prep

deadlift - bar x 8, 135 x 5, 185 x 3, 225 x 1, 245 x 1, 265 x 1, 265 x 5, 300 x 3, 335 x 3, 355 x 1, 335 1, 315 x 1, 295 x 1

front squat - 115 x 5, 135 x 5, 155 x 5

hyper extension - bw x 15, x 15, x 15
tib raise - 25# x 15L/R, 25# x 15L/R, 25# x 15L/R

hanging leg raise - 10, 10, 10

Notes:
-5/3/1 week 3 DL day
-DL - ugh felt so sluggish, last week felt great this week not so much

Allen Yeh
12-12-2012, 04:38 AM
Recap of 20NOV to 10 DEC - Simplest Strength Template

Final numbers:
BW on 20NOV, 2012 = 190
BW on 10DEC, 2012 = 189
DL - 320 x 6, 385 x 1, 335 x 3
press - 95 x 13. 105 x 12, 155 x 1
bench - 200 x 6, 210 x 2
squat - 210 x 13, 225 x 8, 315 x 1

Summary:
-Only a 3 week run through, skipping deload week and rolling straight into another cycle, with Christmas coming up I wont be able to get to a gym for a week and a half during that so I'm just going to hit as much volume as I can handle going up to it
DL - no rep records but consistent, got a little stupid with my singles and I paid for it, next cycle I'm going to redcue the weigth down and rework from scratch, on the 3's and 1's week my back has been killing me so I'm using too much lower back
OH press - rep records for 105 and a nice single that was about medium effort
bench - felt super sluggish unsure if it's due to weight or if it's to the diet
squat - great progress all around, reps and singles

Allen Yeh
12-13-2012, 03:45 AM
12DEC2012
Ido scap and shoulder WU

Ohs - close grip w/ barbell x 3, snatch grip x 4, 2x35#KBs x 4
oh press - bar x 8, 65 x 5, 75 x 5, 85 x 5, 100 x 12
chest to bar pullup - 87,6,5,5,4,3,3,3 = 36 over 8 sets
dips - 4010- 10, 10, 10, 10, 10
band row - average band - 12, 13, 12
concentration curl - 2021 - 25 x 10, 25 x 10, 25 x 10
neck flexion/extenion - just bodyweight - 20, 18, 12 = 50 total

notes:
-5/3/1 week 1 oh press day
-ohs w/ 2 KBs - harder than I thought it would be, Ksatr sayus 53#'s for males but the gym only has a single 53#KB
-oh press - last rep was hard
-chest to bar pullups - these are so much harder than regular dead hangs! ugh
-dips - felt it in my elbows a bit will keep an eye on it to drop this and replace it

Kevin Perry
12-15-2012, 09:14 AM
Numbers are looking good from what I've looked over. I didnt go back in your log Are you trying to cut weight or maintain? And other than the last 3 weeks or so I've been out of the gym I haven't really bothered with deloads. Not sure how much of an impact that actually has.

Allen Yeh
12-17-2012, 08:40 AM
Numbers are looking good from what I've looked over. I didnt go back in your log Are you trying to cut weight or maintain? And other than the last 3 weeks or so I've been out of the gym I haven't really bothered with deloads. Not sure how much of an impact that actually has.

Thanks.

Trying to cut down a lot then hopefully I can reset the BW my body seems to gravitate towards. Right now I seem to tend to want to stay at in the low 190's. I'd like to reset my BW set point to stay in the low 180's know what I mean? To stay in the low 180's I typically have to diet down really hard and watch what I eat all the time. trying to mitigate the sleep apnea stuff.

Allen Yeh
01-08-2013, 07:45 AM
Update from 14DEC until 3JAN: Not going to type out everything just the important parts

14DEC2012
bw = 188
squat - 160 x 5, 180 x 5, 205 x 11, 245 x 1, 245 x 1

15DEC2012
bw = 192
bench press- 150 x 5 170 x 5, 195 x 7
rack pulls with mini bands - red x 10, black x 10, orange x 10, 135+red x 5, 225 +red x 5, 225 +black x 3, 225+black x 3, 225+orange x 3, 225+red+black x 3, 135+black+red x 10

18DEC2012
oh press - 80 x 3, 90 x 3, 105 x 10

21DEC2012
hotel gym workout

29 DEC2012
hotel gym workout

31DEC2012
bw = 196
back squat - 170 x 3, 195 x 3, 215 x 6

1JAN2013
Run:
Warmup 5:00
Speed work 1:45 /3:30 x 3
cooldown 5:30

3JAN2013
bw = 191
bench press - 165 x 3, 180 x 3, 205 x 7
running form drills + foot mobility drills

Allen Yeh
01-08-2013, 07:49 AM
5JAN2013
ECLBWU + MWOD DL prep
deadlift - 135 x 5, 225 x 5, 275 x 3, 295 x 6, 315 x 2, 365 x 1

front squat - bar x 3, 85 x 10, 85 x 10, 85 x 10, 85 x 10, 85 x 10
back extension - 10 x 10, 25 x 10, 25 x 10, 25 x 8, 15 x 10

landmine - bar x 10, bar x 10, bar x 10

short race pace run - 0.5 miles @ 8:00/mile pace

Notes:
-5/3/1 week4 - deadlift day
-deadlift - everything up to the singles felt great

Allen Yeh
01-08-2013, 07:52 AM
6JAN2013
Rest day - lower back is hurting

7JAN2013
Speed work day
warmup - 10:00
440m x 4 - trying for 2:00/440m pace and 3:00 of rest - actual times were 2:03,1:56, 2:03, 2:00

Notes:
-Wishing I had kept up my running after I got back from AFG!!!@#!@#!@# I was down to an easy 1:45/440m pace

Allen Yeh
01-08-2013, 07:58 AM
8JAN2013
bw = 191
jump rope
Ido shoulder WU

wide grip pullups - 5, 5, 5
chest to bar pullups - 4, 5, 4, 3, 2
OH press - bar x 5, 65 x 3, 85 x 1, 85 x 5, 100 x 3, 110 x 10
bench press - bar x 5, 95 x 5, 110 x 10, 110 x 10, 110 x 10, 110 x 10, 110 x 10

band row - average - 10, 10 10
OH barbell shrug - 95 x 10, 95 x 10, 95 x 10

Notes:
-5/3/1 week 5 -OH press day
-oh press - felt great, 110 felt easy, left at least 2 reps in the tank
-bench press - boring but big sure is boring.....
-pullups - 8 sets = 33 reps, not a big fan of wide-grip but the elbow stress is much less
-Ran out of time for running form drills today, doing either this afternoon or next day

Allen Yeh
01-10-2013, 05:32 AM
9JAN2013
Slept in missed run time, took a rest day.

10JAN2013
BW = 188

Running form drills - ~5:00
run - 24:03 = 10:09 - 1.06 miles + 1.40 - 13:57 = 2.46 total miles = 9:46/mile pace

pushups - 4 minutes = 74 total
band pressdown - average band x 20, x 20
standing concentration db curl - 20 x 12
standing db curl - drop set - 40 x 6 + 35 x 4 + 30 x 3 + 25 x 3 + 20 x 4

Notes:
-Slow run day plus whatever in the gym
-Run - Got lost after the first ~1.5 miles, ended up back tracking, super foggy outside, need to preplan a little better next time but had to do a long run today to stay on schedule- the run itself wasn't bad
-pushups - awful, I did better on my the Army 2 minute test than I did with an additional 2 minutes
-other gym stuff - for the heck of it only had a few minutes left in the gym before I had to head home
-Moved carb nite to tonight since squats are tomorrow

Allen Yeh
01-15-2013, 04:59 AM
11JAN2013
BW = 192 post carb nite

goblet squats + MWOD squat prep

squat - bar x 8, 95 x 5, 145 x 3, 165 x 1, 180 x 1, 180 x 5, 205 x 3, 230 x 6, 245 x 1

leg press - 4010 - 290 x 10, 290 x 10, 290 x 10, 290 x 10, 290 x 10
sldl - 120 x 10, 120 x 10, 120 x 10, 120 x 10, 120 x 10

Notes:
-5/3/1/ week 6 - squat day
-Carb nite last night, super short session today, had to get on the road to Reserve Drill
-squats - Felt pretty good despite a shorter warmup than I'm accustomed to

12JAN2013
Reserve drill, and startying to feel sick, unscheduled rest day

13JAN2013
Reserve drill, and startying to feel sick, unscheduled rest day

14JAN2013
Unscheduled rest day

Allen Yeh
01-15-2013, 05:10 AM
15JAN2013
BW = 190
Defranco simple 6, Ido scap WU

bench press - bar x 8, 65 x 5, 95 x 3, 115 x 1, 145 x 1, 165 x 1, 170 x 5, 195 x 3, 215 x 4
wide grip pullup - 8, 6
chest to bar pullup - 3, 4
NG db incline - 45 x 10, 45 x 10, 45 x 10, 45 x 10, 45 x 10
NG pullup - 5, 5
chinup - 6, 4
DB shrug - 2020 - 55 x 15, 55 x 11, 55 x 10

rope curl - 60 x 16
straight bar cable curl - 60 x 12, 70 x 10
hanging leg raises - 9, 7

Run - Speed work - 670m's/3:00 rest - 3:12, 3:15, 3:23, 3:11

Notes:
-5/3/1 week 6 bench press day
-Still feeling like crap but didn't want to skip any more days
-bench - surprised i got the 4th rep, the sets leading up to the last set felt like crap
-pullups - only about halfway through did I remember today was a CU/NG day, total 42 reps in 8 sets
-Speed work - 670m intervals shooting for a 7:56/mile pace in each interval, felt pretty good depsite my terrible upperbody session

Allen Yeh
01-17-2013, 03:21 AM
Ended up going home from work sick on the 15th and stayed home on the 16th, feeling like crap.

Allen Yeh
01-18-2013, 05:05 AM
17JAN2013
Still sick but energy not as low as it was the 15th and 16th, lot of congestion still

18JAN2013
BW =187 - morning of carb nite

foot mobility drills
dynamic warmups on b-ball court

kb swing - 28#kb - x 5, x 5
goblet squat - 28# kb x 5, x 5

back squat - speed - bar x 8, 135 x 5, 185 x 2, 185 x 2, 185 x 2 - minute rest between

kb swing - 80# KB - x 5, x 5, x 5
strict pushup - forearm straight, scap moving at top - 10, 10, 10
(superset with 1:30 rest between)

pause thick bar bench - 135 x 2, 135 x 2, 135 x 2, 135 x 2, 135 x 2 - minute rest between

face pull - 50 x 15, 50 x 15, 50 x 15
rope pressdown - 50 x 20, 50 x 20
OH extension - 50 x 20

meadows row - 25 x 10L/R, 25 x 10L/R, 25 x 12L/R

stretchers - 90 x 10, 90 x 10, 90 x 10
standing concentration curl - 20 x 12L/R, 20 x 12L/R, 20 x 10L/R

pace race run - 0.6 miles - 5:16 - 8:46/mile

Notes:
-5/3/1 - mess around day, last week of the cycle
-All over the map today, felt guilty about being sick so I went a bit overboard today, in the future on my 3rd day a week I need to plan a bit better the night prior

Allen Yeh
01-18-2013, 05:24 AM
Training recap of last cycle 12DEC2012 to 18JAN2013
A really screwed up training cycle with a 12 day vacation in the middle then being sick at the tail end

OH press - 100 x 12, 105 x 10, 110 x 10
squat - 205 x 11, 215 x 6, 230 x 6
bench - 195 x 7, 205 x 7, 215 x 4
deadlift - 295 x 6, 315 x 2, 365 x 1(grinder)

BW on 10DEC2012 = 189
BW on 18JAN2013 = 187

Eating wise I'm pleased with my progress considering 10/12 days of traveling and vacation I ate like people typically eat over the holidays.

Training wise my lifts are still going up as I decrease BW and that is all I can ask for.

Running - Been more consistent but still not hitting my goal of 4x a week, that is my focus this next training cycle

Allen Yeh
01-22-2013, 06:16 AM
19JAN2013
ECLBWU +MWOD DL prep

DL - bar x 8, 135 x 5, 185 x 3, 225 x 1, 235 x 3, 270 x 3, 300 x 5

FS - 95 x 10, 95 x 10, 95 x 10, 95 x 10
back extension - weight behind head - 10 # - 10, 10, 10, 10

landmine- bar x 10L/R, 11L/R, 10/R
neck ext/flex - 10# plate - 15, 12

speed work - 0.48 miles/3:00 rest x 4 - shooting for 3:45 pace which is a 7:49/mile

Notes:
-5/3/1 - week 1 deadlift day - 3's week doing 3/5/1 this 6 week cycle to try to modulate intensity
-deadlift - felt good had some left in tank
-speed work - felt hard, almost quit after the 2nd interval

Allen Yeh
01-22-2013, 06:51 AM
20JAN2013
Rest day - made this another carb nite

21JAN2013
Rest day - wanted to do a race pace run and maybe a neural charge workout but I ended up staying at work much later than planned

22JAN2013
BW = 195(????) YMCA scale
NTUBWU

OH press - bar x 10, 65 x 5, 75 x 3, 85 x 3, 100 x 3, 115 x 10
wide grip pullup - 4, 3, 4, 4
chest to bar pullup - 5, 6, 3, 4
bench press - fat grips - bar x 5, 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10

calf machine shrug - 70 x 20, 90 x 20
machine curl - 50 x 25, 50 x 15, 50 x 14

swiss ball isometric neck hold - front x 0:24, back x 0:32, front x 0:19, back x 0:18
hanging leg raise - 8, 8, 8

race pace run - 7:25 - 0.85 mile = 8:41 pace
strides x 3 on the top of the minute

Notes:
-5/3/1 - oh press day 3's week
-Forgot my notebook at home so all my weights were guessed at
-oh press - 115 x 10 was supposed to be 110
-pullups - totaled 33 over 8 sets
-accessory work - shooting to do 3-5 total sets of 25-100 reps depending on time left in workout
-race pace run - a little bit slower than I would have liked, didnt plan my run well enough in advance wasn't sure what time i was shooting for
-strides - felt good

Allen Yeh
01-24-2013, 05:52 AM
23JAN2013

neural recharge circuit - 4 total rounds in 12:06
kb swing - 24kg x 3
RKC plank - 0:05
vertical jumps x 3
plyo pushup x 3

Notes:
Maybe I didn't understand how to strucvture this or my cns sucks or what but after the 4th round i felt like It was a waste of time.

Allen Yeh
01-24-2013, 05:54 AM
24JAN2013
foot mob drills
slow longer run - 2.71 miles - 25:28 - 9:23/mile
hamstrings AIS - 6 per leg

Notes:
Thought I did better than I ended up at, wish I had timed myself in terms of where I was at at each interval to see my pace per segment rather than total.

Allen Yeh
01-25-2013, 04:27 AM
25JAN2013
BW = 186
foam roll whole body + 2 lower body WU + DC shoulder WU

speed bench - 45 x 5, 65 x 3, 155 x 2, 155 x 2, 155 x 2, 155 x 2, 155 x 2
speed trap bar DL - bar x 5, 140 x 3, 230 x 2, 230 x 2, 230 x 2, 230 x 2, 230 x 2
(supersetted, on the top of the minute)

Meadows row - bar x 10L/R
1 arm barbell row - bar x 10L/R, 25 x 10L/R, 25 x 10L/R, 25 x 10L/R

stretcher - 60 x 10, 60 x 10
wood chop - 50 x 12L/R, 50 x 12L/R
machine chest flye - 90 x 25

Notes:
-Mess around day, forgot my notebook again
-speed bench - felt good
-speed DL - felt good

Allen Yeh
01-28-2013, 06:23 AM
26JAN2013
MWOD squat prep

goblet squat - 10 x 8, 20 x 8

back squat - bar x 5, 95 x 3, 135 x 1, 165 x 1, 165 x 5, 190 x 5, 215 x 5, 250 x 1, 250 x 1

arched back good morning - bar x 12, bar x 12, bar x 12, 65 x 10, 65 x 8
leg press - 400 x 10, 400 x 10, 400 x 10, 400 x 10, 400 x 10

landmine - bar x 10, bar x 10, bar x 10

Notes:
-5/3/1 - squat day week 3
-BS - felt ok, had someone watch my singles, said my knees went in a bit when I was comign out of the hole
-arched back GM's - I've been really slacking my my hip/hamstrings area the last few months, going to make a concerted effort to improve

Allen Yeh
01-28-2013, 06:25 AM
27 JAN2013

kb wu + running drills
strides x 3 - on the minute
speed work - 0.34 miles/2:00 rest - trying for 2:24/0.34miles = 7:29/mile pace x 4: 2:24, 2:23, 2:24, 2:34
2:00 rest
0.58 miles - 4:20 = 7:28/mile pace
strides x 3 - on the minute

Allen Yeh
01-29-2013, 06:20 AM
29JAN2013
BW = 187

foam roll + Defranco Simple Six + Ido scap WU

bench press -bar x 5, 65 x 3, 95 x 1, 145 x 1, 165 x 1, 165 x 3, 185 x 3, 210 x 6
NG pullup - 15, 4, 5
chinup - 6, 6, 5, 5, 4
incline barbell press - Meadows style - bar x 5, 95 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 10
standing concentration curl - 20 x 12, 20 x 12, 20 x 14

OH shrug - 95 x 15, 95 x 15, 95 x 15
cable curl - 50 x 20

Race Pace run - 8:20/mile pace - 0.75 miles - 6:11

Notes:
-5/3/1 - bench day week 2, 3's
-bench press - felt good, last set got 6 but had help on the last rep so I didn't count it
-pullups - 8 total sets for 46 reps
-incline press - did these John Meadows style - stopping before bottom range and stopping before full lockout, sets 4 and 5 were burning
-race pace run - legs are still tight from the weekend, the pace felt decent though

Allen Yeh
01-31-2013, 04:20 AM
30JAN2013
Rest day, hamstrings feel beat up from Saturday still, feet feeling the miles and I burned the palm of my hand on the stove so putting weights in them is a no no until blister thing goes away.

Allen Yeh
02-05-2013, 08:16 AM
31JAN2013
Race Pace run - 1850 m - 9:57
strides on the minute x 6

1FEB2013
BW = 183.5?
Mess around day, forgot my journal don't remeber exactly what I did but it was a lat focused day

2FEB2013
ECWU+DL prep
DL - 225 x 5, 255 x 5, 290 x 5, 315 x 1, 315 x 1, 315 x 1
zercher squat - 95 x 10, 95 x 10, 95 x 10,
back extension - 10 x 10, 10 x 10, 10 x 10
leg raise - 10, 10, 10
hip thrusts - smith machine 0 90 x 10, 180 x 10, 180 x 10

Notes:
-5/3/1- 5's day DL
-forgot logbook, so i had to guess at my DL numbers, I ended up pulling a little higher than supposed to
-DL - kept it at 5's and a few singles
-subbed zercher for front squats

Allen Yeh
02-05-2013, 08:25 AM
3FEB2013
KB WU + 200m jog
speed work 0 0.5mile/2:00 Rest - 3:45, 3:43, 3:45 - 7:30/mile pace
kb swing - 12kg x 50

4FEB2013
Rest Day

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

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

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

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

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

Allen Yeh
02-07-2013, 04:44 AM
6FEB2013
KBWU ~5:00
running form drills
strides at the top of the minute x 3
Race Pace - 3:45/0.5mile,3:51/0.5mile = 1 mile @ 7:36
strides at top of the minute x 6

7FEB2013
Row @5 - 10:00 =2274m's
KB circuit w/35#KB - 5:00 - 2H swing x 25, 2H swing x 25, long cycle C+P x 12L/R, 1H swing x 5L/R, H2H swing x 10
Elliptical - 15:00
treadmill - 10:00
stair climber - 5:00

Notes:
-did this today instead of going for a long run - based off the Roadwork 2.0 article by Joel Jamieson today went for a total of 45 minutes trying to stay below 150BPM's but I really do need to get a HR monitor

Allen Yeh
02-08-2013, 06:59 AM
8FEB2013
BW = 185
foam roll +mwod squat prep
Burgener Warmup
power snatch - bar x 3, 65 x 3, 95 x 3

squat - bar x 5, 95 x 1, 135 x 1, 175 x 1, 175 x 1, 175 x 3, 200 x 3, 225 x 5, 250 x 1, 275 x 1

good morning - bar x 10, 65 x 10, 65 x 10, 85 x 10
pallof press - 60 x 5, 50 x 0:10 x 3, 40 x 12

kb swing - 70 x 5, 70 x 5
kb sumo dl - 70 x 4, 70 x 4

Notes:
-5/3/1 squat day - did 3's today
-power snatch - awful, felt as explosive as a slug!
-squat - did 275 for a single just to see how it felt, moderate effort
-GM - trying to keep lower back neutral, makes it feel like my hamstrings are tearing off
-KB stuff - just for the heck of it

Allen Yeh
02-15-2013, 08:19 AM
Been majorly slacking on the log updating this week putting the important parts below:

11FEB2013
Quick KB circuit

12FEB2013
bw = 187
HIIT 0:30/4:00- 8 total cycles - rower for 2 cycles, treadmill for rest
bench press - 150 x 5, 175 x 5, 200 x 5
pullups - 43 total reps over 8 sets

15FEB2013
BW = 190
DL - 250 x 5, 285 x 3, 320 x 3

Allen Yeh
02-18-2013, 05:37 AM
16FEB2013
Speed day:
0.75 miles @ 5:33
rest 4:00
0.25 miles/1:48
rest 1:00
0.5 miles/3:44
rest 4:00
0.5 miles/3:43
rest 3:00
4 strides on the minute

pulldowns - 50 x 12
yoga pushup - 10

incline hammer bench - empty x 3 + 25 x 3 + 35 x 3 + 45 x 3 + 55 x 3
chinup - bw x 3 + 25 x 3 + 50 x 2
1-arm barbell row - bar x 3 + 10 x 3 + 20 x 3 + 30 x 3 + 40 x 3 L/R
decline bench - bar x 3 + 95 x 3 + 145 x 3
ez bar curl - 35 x 3 + 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3

rope pressdown - 50 x 20, 50 x 20
hammer curl - 35 x 10, 35 x 10

band pullapart - monster mini x 20
neck ext/flex - 10# x 20 F/E
band crunch - 2 x average bands x 20, 15 oblique L/R

Allen Yeh
02-18-2013, 05:39 AM
17FEB2013
Lots of walking, spent an hour+ at the playground with my youngest despite the 41 degree temp!

Allen Yeh
02-19-2013, 05:29 AM
Summary 19JAN2013 to 18FEB2013

BW = 187 on 18JAN2013
BW = 184 on 18FEB2013

Lifts:
Not a great month while I didn't stall at all almost all of my lift days felt like a struggle, didn't set any rep records or 1RM's:
military press - 115 x 10
deadlift - 300 x 5, 320 x 3
bench press 225 x 5
squat - 215 x 5, 225 x 5

Runs:
Very consistent this month I ran a 7:36 mile without much effort by the 3rd week.

Plans for the next month or 2:
Diet - Continue on Carb Nite Solution - until I get to 10% BF right now I'm probably still in the 13-15% range
Training - Going to switch from 5/3/1 to the Shockwave Protocol, I was all fired up about doing a PL competition but since I never ended up doing it (various bad excuses) I'm going to switch gears for the next month or 2, been doing 5/3/1 since mid-September this time around only had to redo my DL numbers once.
Running - I will maintain what I've been doing as I've been getting good results, not sure if at this point I should try to keep increasing my speed/mile or work on maintaining speed over the long run, while increasing speed is more fun, I know in my mind I need to work on maintaining speed an not run a 7:30 1st mile and a 10:00 second mile!!!@#!#!@ FOCUS!!
Warmups - Need to trim these down a bit, it was getting to the point of 15+ minutes when I kept adding stuff, going to stick to 10 minutes or less! I know when I train at 5 AM I to loosen up more, I just need to find a good balance.

Allen Yeh
02-19-2013, 05:51 AM
19FEB2013
BW = 184
ECWU less than 9 minutes
pulldowns - 50 x 10, 60 x 10, 70 x 10
trap bar DL - bar x 8, 135 x 8

trap bar DL - 135 x 3/185 x 3/225 x 3/275 x 2
1 arm barbell row - bar + - 5x3/15 x 3/25 x 3/35 x 3/45 x 3 L/R
NG pullups - 3010 - 9
close grip pulldown - 115 x 8, 115 x 8
smith close grip - 10 x 3, 50 x 3/70 x 3/90 x 3/110 x 3/130 x 3
DB shrug - 50 x 3/55 x 3/60 x 3/70 x 3/75 x 3
high wide cable row - 50 x 3, 60 x 3/70 x 3/80 x 3/90 x 3/100 x 3

chest supported rear flye - w/ monster mini - 5 x 10, 5 x 10, 5 x 10
dips - bw x 10, bw x 10

db twist press - 50 x 10, 50 x 10
standing concentration curl - 20 x 10L/R, w/FG's 20 x 10L/R

Foot mobility drills - 4:15
Strides on minute x 3
suicides emphasizing good running posture and lateral posture - 2:34

Notes:
-Week 1 - Shockwave protocol - Back/tri's - overall good session
-DL - Haven't done DL's with such little rest, definitely felt like a grinder on my 2nd rep of my 4th PSR set
-running form stuff - Probably a total of 12 minutes

Allen Yeh
02-22-2013, 04:41 AM
20FEB2013
Rest Day

21FEB2013
Race Pace run - 0.85 miles in 6:31 = 7:39 pace
slower run - 0.58 miles = 5:22
Overall: 1:43 miles in 11:53
10# MB drills in backyard ~7:00

22FEB2013
BW = 183 morning of CN
ECWU - 12:00

machine chest flye - 90 x 15, 90 x 10, 110 x 10
db side laterals -5 x 9, 10 x 10

hammer incline press - 50 x 3 + 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3
decline barbell bench w/FG's - 95 x 3 + 115 x 3 + 135 x 3 + 155 x 3 + 175 x 3
pullover - short swiss bar - bar x 8, 45 x 8

seated OH press - 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3 + 95 x 3
pulldowns - 100 x 10, 115 x 8, 130 x 8
1-arm DB 1/2 upright row - 10 x 3 + 15 x 3 + 20 x 3 + 25 x 3 + 30 x 3 L/R

DB side lateral - 15 x 8L/R, 25 x L/R
EZ bar curl - 45 x 3 + 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3

chinup - bw x 3, 20 x 3, 40 x 2

hammer curl w/ FG's - 35 x 10
supinated triceps kickbacks - 20 x 10L/R, 25 x 10L/R
cross body hammer curl w/ FG's - 35 x 10

Notes
-Chest/Bi's/Shoulders day - Shockwave week 1
-Tweaked my right lat somehow when I was sleeping pretty painful during lateral raises and chest flyes
-ELECT Sets - All of the main lifts felt good up until the chinup set 2nd rep in the last set felt slow
-Mentally I felt fresh today! Not even really looking forward to my carb nite tonight but I'll do it.

Allen Yeh
02-25-2013, 04:51 AM
23FEB2013
BW = 187
ECWU - 9:00
sumo dl - 25 x 10, bar x 10, bar x 10
seated leg curl - 70 x 15, 90 x 10, 90 x 12

squat - 135 x 3 + 175 x 3 + 205 x 3 + 235 x 3 + 265 x 1
leg press - 200 x 3 + 290 x 3 + 380 x 3 + 460 x 3 + 560 x 3
seated leg curls -70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 1
SLDL - 135 x 8, 185 x 8
seated calf raise - 45 x 25, 45 x 20, 45 x 20
tib raise - 25 x 12, 25 x 12, 35 x 12
wall push dead bug - 17, 15, 15
hollow rocks - 10, 10, 8

Notes:
-Shockwave week 1 - leg day
-squats - 265 my first rep knees caved in and not explosive
-leg press - pretty easy started too conservatively
-Calf stuff - took it easy here since I still have to run didn't want to oblierate my calves
-lat pain rib pain - worse today, hurts to breath deeply or do anything really not sure WTF is going on here

24FEB2013
Speed day
0.45 mile/2:00 rest - 3:17, 3:13, 3:09, 3:13 - shooting for 3:13/0.45 mile
strides with 1:00 rest x 8
cooldown - 5:00

Allen Yeh
02-26-2013, 04:36 AM
25FEB2013
Rest day

26FEB2013
BW = 186.5
ECWU
DL - bar x 8, 135 x 8, 135 x 3 + 175 x 3 + 205 x 3 + 235 x 3 + 275 x 3
pulldowns - 40 x 10 = OW
seated machine row - wide grip - 10 x 3, 10 x 3 + 30 x 3 + 50 x 3 + 70 x 3 + 90 x 0
db shrug - 25 x 3 = OW
oh db shrug - 15 x 3 + 17.5 x 3 + 30 x 3 = OW
high wide pulley row - OWWWWW
face pulls - 20 x 3 + 30 x 3 + 40 x 3 + 50 x 3 + 60 x 3
smith close grip bench - 60 x 3 + 80 x 3 + 100 x 3 + 120 x 3 + 140 x 3
race pace run - 0.51 miles - 4:23

Notes:
-Shockwave week 2 - back/tris - Only level 1 exercises today
-Intercostal/rib area on back right side still hurts tried to change exercises around as best possible stopped if pain, which sucks because it seems like everything either hurts it immediately or once i go heavy enough
-deadlift - pretty pain free and 275 was easy

Allen Yeh
03-01-2013, 04:26 AM
27FEB2013
Rest day

28FEB2013
Roadwork 2.0 day
BW = 187
row @ 5 - 10:00 = 2160m
bike 10:00 =2.47miles
treadmill run - 15:00
treadmill high incline walk - 5:00
KB circuit - 5:00

Notes:
-Trying to keep HR between 130-150 but during the run it shot up to 160-170's, really need to buy a better HR monitor, rather than relying on the cardio machines

1MAR2013
BW = 185
ecwu - 8:30
machine fly - 90 x 15, 90 x 15, 110 x 10
incline hammer benchwith mini bands - 50 x 3 + 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3
decline barbell bench w/FG's - 100 x 3 + 120 x 3 + 140 x 3 + 160 x 3 + 180 x 3
pullover - short swiss bar - 45 x 8, 45 x 8
pause bench - 205 x 2

smith OH press - 50 x 3 + 70 x 3 + 90 x 2
1-arm DB 1/2 upright row - 15 x 3 + 20 x 3 + 25 x 3 + 30 x 3 + 35 x 3 + 40 x 3 L/R

pulldowns - 100 x 8, 100 x 8, 100 x 8
DB side lateral - 20 x 8, 20 x 12
push press - 135 x 3
EZ bar curl - 50 x 3 + 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3
chinup - 7 x 3, 3 x 3, bw x 2

rope pressdown - 40 x 15, 40 x 10
cross body hammer curl - 35 x 10, 40 x 10

Notes:
-Morning of CN - weight went up? wtf!!@#!@#, pretty irritated, the last 2 months I have always either stayed the same weight or gone down but I've never gone back up in weight
-Shockwave week 2 - chest/bis/shoulders day
-rib pain thing stiill nagging me worked around it as best I could much better than it was a week ago, went pretty light on the pulldowns and pullovers, hurt during laterals as well
-incline HS bench - bands was fun, will keep these in for a few weeks
-smith OH press - didn't like these, they just felt weird as heck

Allen Yeh
03-04-2013, 04:50 AM
2MAR2013
BW = 191

sumo dl - 135 x 10, 185 x 8, 185 x 8
seated leg curl - 90 x 15, 90 x 15, 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3

squat - bar x 8, 155 x 3 + 185 x 3 + 215 x 3 + 235 x 3 + 255 x 3
leg extension - 90 x 12, 90 x 12
SLDL - 135 x 8, 135 x 8

leg press - 290 x 3, 380 x 3 + 470 x 3 + 560 x 3 + 650 x 3 + 720 x 3 + 810 x 3

seated calf raise - 70 x 29 + 15 + 11 + 8 +10 + 10 + 17

Notes:
-Shockwave week 2 - leg day
-Felt awesome this morning did another CN later this evening
-skipped regular warmup due to being super rushed for time only had 45 minutes today
-squats - felt decent
-leg press - good start point this time, last "set" was stll explosive but hard
-Calf stuff - I am officially dumb, went a little overboard on these and I started paying for it the night of the 3rd and this morning on the 4th I can barely walk
-lat pain rib pain - almost all gone only some things hurt it looking forward to back day

3MAR2013
BW = 189
Speed day
warmup run - 6:29 - 0.75 miles = 8:39/mile pace
200m with 1:00 rest x 4 - 0:55, 0:49, 0:51, 0:51 - shooting for a 0:53/200m ~=7:05/mile
400m with 1:00 rest x 6- 1:51, 1:55, 1:53, 1:54, 1:55, 1:58 - shooting for 1:54/400m ~= 7:36/mile
cooldown - 5:00

Notes:
-Didn't go as overboard with my carb nite last night, going to keep doing 2 CN's a week one crazy one moderate.
-Speed day - I know it goes against the recommendations but I was bored of running intervals of 800m+ will get back to the longer intervals next week.

Allen Yeh
03-06-2013, 10:13 AM
5MAR2013
BW = 188
Foam roll + DC shoulder WU
machine shoulder press - 70 x 3 + 80 x 3 + 90 x 3 + 100 x 3 + 110 x 3 + 120 x 3
1-arm 1/2 upright row - 25 x 3 + 30 x 3 + 35 x 3 + 40 x 3 + 45 x 3 + 50 x 2 L/R
seated side laterals - FG's x 30 x 8, FG's x 30 x 8 drop 25 drop 20 drop 15
push press - 175 x 1, 135 x 3 0:10 negative
smith CG bench press - 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 2
dips - 10, 10
standing concentration curl - 30 x 10, 35 x 10
wall push dead bug - 20, 30
wood chop - 17.5 x 13, 20 x 10

Notes:
-Shockwave week 3 shoulder/tri day
-decent day overall

6MAR2013
BW = 187
ECWU
trap DL w/ monster mini band - bar x 8, bar x 8, 135 x 3 + 155 x 3 + 175 x 3 + 195 x 3 + 215 x 3
pulldowns - 60 x 10, 70 x 10
1-arm barbell row w/ FG - bar x 3, bar x 3 + 10 x 3 + 20 x 3 + 30 x 3 + 40 x 3 + 50 x 1
NG pullup -10
close grip pulldown 115 x 8, 115 x 8
db shrug - 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3 + 95 x 3
high wide pulley row - 30 x 5, 50 x 3 + 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3 + 100 x 3
bentover rear flye - 5 x 10 supinated, 30 x 8

race pace run - 0.75 miles - 5:48

Notes:
-Shockwave week 3 - back did levels 0,1,2
-Intercostal/rib area on back right side seems to all be better as long as i do thigns in a controlled fashion
-deadlift - pretty weird with the standing on the band

Allen Yeh
03-07-2013, 04:43 AM
7MAR2013
BW = 182?
ecwu
machine fly - 90 x 15, 110 x 12, 130 x 10
incline hammer benchwith mini bands - 60 x 3 + 80 x 3 + 100 x 3 + 120 x 3 + 140 x 3
decline smith bench - 90 x 3 + 110 x 3 + 130 x 2
pullover - DB - 45 x 10, 55 x 10
machine chest press - 130 x 10 partials + 2 x 0:10 negatives
EZ bar curl - 65 x 3 + 85 x 3 + 105 x 3 + 125 x 2
chinup - 6 x 3, 3 x 3, bw x 3

band pressdown - light - 20, 15
cross body hammer curl - 45 x 10, 45 x 10

cable fly - low x 40 x 8 + middle x 40 x 8 + high x 40 x 8
pushups - 6

Notes:
-Shockwave week 3 - chest/bis
-rib pain thing - gone!
-incline HS bench - liking the bands
-decline smith - didn't like this
machine press - threw this in there for the heck of it
cable fly - threw this in for the heck of it

Allen Yeh
03-19-2013, 04:53 AM
Been slacking on the log updating:

A few highlights from 8MAR to 19MAR2013:

1. Took off from running all week last week, started back up on 17MAR using Joel Jamieson's 4 week conditioning template geared towards running, the other stuff was working well just looking for a change of pace right now.
RHR - 60BPM
12 minute run test - 1.54 miles
HR = 152 BPM 1minute affter 12 minute test
2. Shockwave protocol is going well lifts going up, adding ELECT sets on days that feel good and running the minimum on days that don't
3. Changed to carb-backloading, so my backloads are lighter than my carb nites were but it's more frequent. I'm at a steady 12% now so hopefully going to CBL will get me to the 10%. I think early on I made a lot of gains with all the running and low carb all week but then I hit a stopping point where I only made gains with 2 CN's a week and once you go to more than 2 CN's you are into the CBL territory.

Allen Yeh
03-22-2013, 07:21 AM
17MAR2013

BW = 190
RHR - 60BPM
12 minute run test - 1.55 miles HR @ 1min after = 152BPM
tempo intervals - 0:12/0:60 x 14

18MAR2013
BW = 189
DC shoulder WU
cable side laterals - 20 x 10 L/R, 20 x 10 L/R, 20 x 10 L/R
seated OH press - FG's - bar x 8, 65 x 3 + 75 x 3 + 85 x 3 + 95 x 3 + 105 x 3 + 115 x 3
1-arm 1/2 upright DB row - 35 x 3 + 40 x 3 + 45 x 3 + 50 x 3 + 55 x 3 L/R
DB side laterals - FG's - 20 x 10, 25 x 8
cg bench - 95 x 3 + 115 x 3 + 135 x 3 + 155 x 3 + 175 x 3
L-extensions - 30 x 10 , 3 x 10

high resistance intervals on treadmill - 0:05 / rest until HR hits 145BPM x 15

Allen Yeh
03-22-2013, 07:27 AM
19MAR2013
ECWU
pulldown - 85 x 10, 85 x 10

trap bar DL w/monster mini band - bar x 6, bar x 8, 140 x 3 + 160 x 3 + 18 x 3 + 200 x 3 + 220 x 3 + 240 x 3
1-arm barbell row - 15 x 3 + 25 x 3 + 35 x 3 + 45 x 3 + 55 x 3, 35 x 10L/R
cg pulldown - 115 x 8, 130 x 6
ng pullup x 8
Reeves DL - 140 x 3 + 160 x 3 + 180 x 3 + 200 x 3 + 220 x 3 + 240 x 3
face pull - 30 x 3 + 40 x 3 + 50 x 3 + 60 x 3 + 7 x 3 + 8 x 3 + 90 x 3
bentover rear flye - 30 x 15, 25 x 15
db incline twist press - 50 x 10
db incline squeeze press - 30 x 10

20MAR2013
Rest Day

Allen Yeh
03-22-2013, 07:29 AM
21MAR2013
BW = 185
plate warmup - 25# x 1 - 4:30
cardiac output aka Roadwork 2.0: 40 minutes total
elliptical - 10:00
MB drills - 6:00
treadmill - 13:00
TRX circuit - 6:00
elliptical - 5:00

high resistance intervals on spin bike - 0:06/1:00 rest x 12

Allen Yeh
03-22-2013, 07:38 AM
22MAR2013
BW = 186
ECWU
machine flye - 95 x 15, 110 x 10, 130 x 10
incline HS press w/ mini bands - 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3
decline HS press - 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3 + 170 x 3 + 18 x 3 + 200 x 3 + 220 x 3
db lateral full ROM - 10 x 10
DB pullover - 65 x 8, 70 x 8
machine oh press - NG x 50 x 3 + 70 x 3 + 90 x 3 + 110 x 3, wide grip x 70 x 12
cable upright row - 50 x 3 + 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3
bench press - pause 0:02 at bottom - 205 x 1.5 reps
ng bar curl - bar x 3, bar x 3 + 20 x 3 + 40 x 3 + 60 x 3 + 70 x 3
pulldowns - 85 x 10
chinup - assisted x 10 x 3 + 8 x 3 + 6 x 3 + 4 x 3 + 2 x 2, bw x 6
rope pressdowns - 6 x 25, 60 x 15
3-ways - 10 x 5

tempo intervals - 0:10/1:00 x 12

Notes:
-Shockwwave chest/bis/shoulders - going back to 3 day split and keeping all lifting under 45 minutes as per Joel Jamieson's recommendation with his 4-week conditioning program
-incline/decline - HS - felt good today so did a few extra ELECT sets
-tempo intervals - terrible, it was freezing outside! By the end my hands felt like ice!

Allen Yeh
03-25-2013, 10:05 AM
23MAR2013
BW = 186
ECWU
sumo dl - 45 x 8, 60 x 8, 60 x 8
seated leg curl - 70 x 20, 90 x 12, 90 x 12, 75 x 3 + 95 x 3 + 115 x 3 + 135 x 3 + 150 x 2

1-legged leg press - 50 x 8, 700 x 3, 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3 + 170 x 3
dead-stop 1-legged leg press - 150 x 8

squat w/monster mini bands - bar x 3, bar x 3 + 65 x 3 + 85 x 3 + 105 x 3 + 125 x 3 + 145 x 3 + 165 x 3 + 185 x 3 + 205 x 3

1-leg RDL - 20 x 10, 20 x 10
seated calf raise - 45 x 35 + 20 + 20 + 15 + 10
tib raise - 10 x 10, 25 x 12, 25 x 12
landmine - bar x 12, bar x 1, bar x 8

Notes:
-Shockwave leg day

24MAR2013
Rest Day - nada


25MAR2013
Roadwork 2.0: 130-15 BPM
ellipctical - 12:00
MB drills - 5:00
treadmill - 10:00
row@5 - 10:32 = 2500m's
arc trainer - 10:00
KB circuit - 5:00
bike - 5:00

High resistance intervals - treadmill@15% - 18 total 0:05/140BPM's

Notes:
-week 2 of Joel Jamiesons 4 week conditioning program
-Sheesh super long day, really want to make the polar rs100 my next purchase, hard to get a good gauge of my HR doing things that weren't on machines with HR monitors. I know I was moving a bit too quickly on the KB stuff and the rowing

Allen Yeh
03-29-2013, 04:19 AM
19MAR2013
BW = 186
Defranco WU - 10:00
pulldown - 60 x 10, 70 x 10, 70 x 10

trap bar DL - 140 x 8, 140 x 8, 160 x 3 + 18 x 3 + 200 x 3 + 220 x 3 + 240 x 3 + 260 x 3
Meadows row - bar x 5, bar x 3 + 10 x 3 + 20 x 3 + 30 x 3 + 40 x 3 + 50 x 3 + 60 x 3
NG pullup x 5, 4, 5
barbell shrug - bar x 5, 135 x 3 + 185 x 3 + 225 x 3 + 275 x 3 + 315 x 3 + 365 x 3
high wide pulley row - 50 x 3 + 60 x 3 + 7 x 3 + 8 x 3 + 90 x 3 + 100 x 3
CG smith bench - 50 x 3 + 100 x 3 + 120 x 3 + 140 x 3 + 160 x 3
l-extension - 20 x 12
standing concentration curl - 20 x 10L/R

Notes:
-Shockwave - back and tricep - back to 3 day split, the Joel Jamieson stuff said to keep strength training down to 45 minutes 2 to 3 times a week, so I'm fitting in as much as I can in that time and if I don't get to it I don't

27MAR2013
MB WU twice w/ 10# ball
tempo intervals x 20 - 0:12 @ 70% with 1:00 rest - 1.85 miles total

Notes:
-Joel Jamieson 4 week conditioning program week 2 day 2
-tempo intervals- only supposed to do 15-16 but my son wanted to hit 20 so we ended up at 20, fairly easy, trying to keep my tempos a tiny bit above "race pace" but lower than sprints

Allen Yeh
03-29-2013, 04:38 AM
28MAR2013
BW = 185
Ido shoulder and scap WU
DB bench - 55 x 10, 55 x 10, 55 x 10
incline bench w/ FG's - 95 x 3 + 115 x 3 + 135 x 3 + 175 x 3, partials - 135 x 9
decline HS - 110 x 3, 130 x 3 + 150 x 3 + 170 x 3 + 180 x 3 + 200 x 3
band dislocates - 10, 10, 10, 6
db pullover - 65 x 10, 65 x 10
seated OH barbell press - 75 x 3 + 85 x 3 + 95 x 3 + 115 x 3 + 135 x 3
1-arm 1/2 upright DB row - 40 x 3 + 45 x 3 + 50 x 3 + 55 x 3 + 60 x 1
side laterals - partials - 30 x 11, 40 x 10
cable curls - 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3 + 100 x 3
chinup - 10
chest to bar chin up x 3
rope pressdown - 50 x 15, 50 x 25

Notes:
-Shockwave - chest/shoulder/bis day

29MAR2013
BW = 185
plate WU - 10# x once - 3:15
high resistance intervals - treadmill @ 15% - 9.1 speed - 0:06/130-140 BPM - 22 total

Notes:
-Joel Jamieson 4 week conditioning program week 2 day 3
-HRI - the first 5 intervals I rested 1:00 and the others I rested until my HR hit 136BPM

Allen Yeh
04-11-2013, 05:45 PM
A quick synopsis of the last 2 weeks:
My wife had an anterior cervical disectomy surgery in MD on the 2nd before we came back to SC on the 7th. She is doing ok but not great.

30MAR2013

bw = 189
Quick legs workout using Shockwave

31MAR2013
Tempo Intervals - 0:12/1:00 x 10
Anaerobic threshold interval - 5:00/3:00 x 3

2APR2013
cardiac output:
bike - 15:00
elliptical 15:00
MB drills - 7:00
treadmill - 12:0
DB stuff - 4:00

high resistance intervals - 15% @ 9.3 x 12, @ 10.0 x 5, @ 10,9 x 3

foam roll

3APR2013
band and upper body DB stuff in hotel gym

7APR2013

foam roll + joint mobility
tempo intervals - 0:12/1:00 x 10

anaerobic threshold intervals - 5:00/3:00 x 3

8APR2013
Shockwave protocol back/triceps day

9APR2013
Shockwave protocol chest/shoulder/biceps day

11APR2013
BW = 188
warmup - running drills/joint mob ~5:00
cardiac power intervals:
2:00/1:00 x 2
rest 3:00
1:30/3:00 x 7

Notes:
-These were awful, covered a little less than 2.5 miles in the time though, almost all rest periods I was trying to stand still, I was trying to get my HR up to 187 and keep it there for 30 seconds the 2:00/1:00 was AWFUL so I went to the other interval mentioned.