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Allen Yeh
01-22-2007, 05:54 AM
A lame title to be sure but my creativity right now is about 0. I'm going to post everything from my blog starting at the beginning of the current strength program "The New Rules of Lifting" Strength II.

http://allenyeh.blogspot.com/

Goals for January/February 2007:
1. 3 strength workouts a week
2. 2-3 metcon/running workouts a week
3. Stay with IF for duration of this time period.

Allen Yeh
01-22-2007, 06:05 AM
January 8, 2007

January 8, 2007

Row@5 - 500m 1:45
band dislocates - 5, 4, 5
external rotation -20 x 4, 20 x 4
wrist extension - 20 x 4, 20 x 4
pushup plus -4, 4

OHS - 45 x 5
Squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 4, 225 x 4, 225 x 4, 135 x 12
1/4 squat - 225 x 3, 275 x 3,295 x 3, 315 x 3
good morning - 65 x 12, 65 x 12, 65 x 12
superset with no rest
hammer lunge - overhead - 5 x R/24, 5 x L/24, 5 x R/24
swiss-ball crunch - 15, 15, 15

Row@5 - 500m - 2:06

Notes:
-New Rules of Lifting Strenght II workout A
-I forgot the workout sheet so the reps and sets for the good morning and lunge are messed up.
-Squats - Olympic style squats, I can definitley go up in weight but I didn't want to make the mistake I made with Strength I and go to my max weights right off the bat.
-1/4 squats - 315 was still really really easy I can definitely go up a bit

January 9, 2007

KB = 53 #
Swings - 2H x 10, 2 H x 10, L/R x 5, Power Bomb x 5
Dynamic warmup
Stick Dislocates - 5, 5, 5, 5
OHS - stick x 15, stick x 10

2 Rounds
10 kb snatch
10 1-arm kb swings
10 burpees

Time = 3:30

Snatch ladder - 1, 2, 3, 4

Notes:
-It was supposed to be 5 rounds but my KB snatch is really really just crap, kept smashing my forearm and my shoulder was noisy again! UGH So I threw in the snatch ladders to work on my KB snatch.

January 10, 2007

Run @ 1% Incline - 1 min@3 mph, 1 min@5 mph, 1 min@7 mph, 1 min@9 mph, 1 min @ 5 mph = 0.48 miles
X-band walk - 6, 6, 6
external rotation - 10 x 9, 12.5 x 9, 12.5 x 9
wrist extension - 12.8 x 8, 10 x 9, 10 x 9
push-up plus - 10, 9, 9

barbell row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
bench press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12

chin-up - 35 x 4, 35 x 4, bw x 12
(superset with full rest 90 seconds)
db shoulder press - 60 x 4, 60 x 4, 30 x 12

DB upper body russian twist - 10 x 6*, 15 x 6*

Notes:
-New Rules of Lifting Strenght II workout B

January 12, 2007

Windmill - 3 L/R, 3 L/R
x-band walk - 6 L/R
Dynamic warmup
scap pushup - 20, 20
behind neck band pulldowns - 15, 15
band dislocates - 5, 5
kip swing - 10, 10

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 2

bulgarian split squat -10 x 10, 15 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

hanging leg raise 6, 6

40 minutes foam rolling at night

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts didn't feel great, neither did the rack deads.

January 15, 2007

Was supposed to do strength II workout D today but I felt really weird leading up to this so I did a little stuff and left.

ankle/hip mobilizations - 10
scap pushup - 15, 15
x band walk - 6 L/R, 6 L/R
behind the neck band pulldowns - 15, 15
band dislocates - 5, 5, 5
dynamic warmup
dead hang - 40 seconds

January 16, 2007
Core Performance Movement Prep
Xband walk - 6L/R

Push press - 45 x, 95 x 3, 135 x 1, 155 x 4, 155 x 4, 125 x 8, 95 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 2, 1, 20 x 4, 20 x 4, 10 x 8, BW x 9

db incline press - 100 x 4, 100 x 4, 65 x 12
(superset with full rest - 90 seconds)
standing cable row - 190 x 4, 190 x 4, 130 x 12

upperbody russian twist - 15 x 6, 15 x 6

dips - 32

Notes:
-Started to run but ran out of time.

January 19, 2007

Row @ 5 - 500m 1:43
scap pushup - 15, 15
behind neck band pulldowns - 10, 10
X-band walk - 6 L/R
ankle mobility
dynamic warmup from New Rules

ball crunch - 6, 25 x 6

Squat - (201 tempo) - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 235 x 1, 265 x 4, 265 x 4, 265 x 4
1/4 squat - (201 tempo) - 315 x 3, 315 x 3, 315 x 3
squat - (201 tempo) - 185 x 12

good morning - (201 tempo) - 85 x 10, 85 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 7.5 x L/20, 7.5 x R/20

Notes:
-New Rules of Lifting Strenght II workout A
-Squats - low bar squats - I switched back to low bar and I think for the duration of this cycle will stay with low bar I'm going to try incorporating both styles but I needed to make up my mind - weights weren't too bad I could have gone up a little.
-1/4 squats - I can definitely go up in weight for these
-Good mornings - felt good perhaps 95 next time
-Hammer lunge - felt good I will go up to 10 next time.
-1/4 squats - 315 was still really really easy I can definitely go up a bit

Allen Yeh
01-23-2007, 09:17 AM
January 22, 2007

Row @4 - 500m - 1:40
scap pushup - 15
behind neck pulldown - 10
X-band walk - 6, 6
Core Performance Movement Prep

barbell row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
bench press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12

chin-up - 40 x 4, 40 x 4, bw x 12
(superset with full rest 90 seconds)
1-arm db shoulder press - 60 x 4, 60 x 4, 35 x 12

DB upper body russian twist - 15 x 6*, 15 x 6*

Row @5 - 2000m - 7:48 - 1:57/avg 500m

Notes:
-New Rules of Lifting Strenght II workout B
-Bench and Row - Stay at that weight for next time
-Chin-up - go up in weight
-Row - I was trying to get under 7:30 and was able to get a 1:52/500m pace for the first 1000m but I just wasn't able to keep up that effort for the other 1000m

Allen Yeh
01-23-2007, 12:04 PM
January 23, 2007

Run on Treadmill @ 1% incline - 5 minutes warmup, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 5 minute cooldown
warmup and cooldown @ 4 mph
sprint @ 9 mph
run @ 7 mph

Total distance = 1.73 miles

KB Windmill - 50x 3L/R, 50x 3L/R, 50x 3L/R
KB TGU- 40 x 2L/R
Bent Press - 50 x 1L/R

X band walk - 6L/R
Stick dislocates - 5, 5, 5, 5, 5
YTWL - 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/8
ankle/hip mobility drills
pistol - 1L/R, 2 L/R

Static stretch - hip flexors, rectus femoris, piriformis

Notes:
-Run - This felt ok I could probably stand to push the envelope a little more with the sprints this is the first time I've done anything on a treadmill more than 1/2 a mile in months, so I didn't want to get too crazy with it.

Allen Yeh
01-24-2007, 11:34 AM
January 24. 2007

Row @ 4 - 500m - 1:51
Core Performance Movement Prep
scap pushup - 15, 20, 20

hanging leg raises - 6, 6

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 285 x 4, 285 x 4, 285 x 4,
snatch grip deadlift - 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 3

bulgarian split squat -15 x 10, 20 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts felt good today! On the sets of 4 I'd completely put the weight on the ground and reset my stance and grip and then pull it again, kind of like 4 sets of singles with just enough rest to re grip. I think this is the way to go for heavy DL's and I'll experiment with this method more in the coming months. I can probably go up 10 #'s
Rack Deadlifts - Felt better than last time though my grip was killing me this time on the last set too.
Bulgarian Split squat - 15#'s was too light and 20 seemed good I'll try 20#'s for both sets next time.

Elliot Royce
01-24-2007, 02:47 PM
This looks like an interesting blend of modalities. Did you put it together yourself? I'm trying to figure out myself how work together O lifting, metabolic conditioning, mobility, and filling in some of the mass gain that O lifting does not work (bench, back). I like that you have some of the prehab stuff in there as well.

Ron Nelson
01-24-2007, 05:13 PM
Keep this up. I'm planning on getting back to the New Rules w/o once I finish 8 weeks of Afterburn and my upper body can handle the weights.

I think the two logs, yours and mine on Afterburn, compliment each other nicely.

Allen Yeh
01-25-2007, 03:01 AM
This looks like an interesting blend of modalities. Did you put it together yourself? I'm trying to figure out myself how work together O lifting, metabolic conditioning, mobility, and filling in some of the mass gain that O lifting does not work (bench, back). I like that you have some of the prehab stuff in there as well.

The bulk of my lifting days comes from the book The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove, in the past I've always been afflicted with training ADD and I'm forcing myself to finish out the programs in the book before moving on to other stuff, the way the book is structured you can lift 2-4 times per week depending on how long you want to be in each phase. Depending on time and how I feel I'll do a little bit of stuff each lifting day but typically I do most of the "other" stuff on my off from lifting days a blend of prehab/met-con/intervals. The warmup is somethign I'll change day by day depending on what I'll be doing that day typically I'll always either do the Movement Prep stuff from Core Performance or I'll do the Semi-specific warmup stuff from The New Rules of Lifting, both just fancy terms for dynamic warmup.

Allen Yeh
01-25-2007, 03:42 AM
Keep this up. I'm planning on getting back to the New Rules w/o once I finish 8 weeks of Afterburn and my upper body can handle the weights.

I think the two logs, yours and mine on Afterburn, compliment each other nicely.

I'm interested in seeing how Afterburn goes for you, some of the Fat Loss stuff in The New Rules is hard enough I can't imagine his specific book geared towards Fat Loss would be.

Elliot Royce
01-25-2007, 06:19 AM
in the past I've always been afflicted with training ADD and I'm forcing myself to finish out the programs in the book before moving on to other stuff,.

I know exactly what you mean. Right now, I've got a O-lifting coach who's working with me for 2 hours on weekends and then I do another 2 hours during the week. In between, I fill in with Starting Strength basics (deadlift, bench) and with Magnificent Mobility. Sounds like I should just stick with that for now. Plus I try to through in some of Mike Boyle's stuff, which is pretty close to Core Performance.

But I'll get a copy of the New Rules book.

Allen Yeh
01-26-2007, 04:19 AM
January 25, 2007

Rest day - beat myself up with a foam roller for about an hour.

Ron Nelson
01-26-2007, 09:45 AM
I was reading the intro to the workouts routines from "New Rules" and finally saw the suggestions for different types of lifters. Funny, but it seems that I'm actually following one of the guidelines for the lifter with some experience who wants to gain strength, then lose his enormous gut. Lou and AC suggest moving between the break-in routine, then strength I, then fat burn 2 (I guess fat burn I is too easy for intermediates).

This means once I finish my first 4 weeks of Afterburn, I might go back and do Strength II. I'm still watching you for your experience on phase II.

By the way, Strength I was very effective for me. Moved my squat up considerably, and got my deadlift back to 265 after hurting my back.

Allen Yeh
01-29-2007, 08:42 AM
January 26, 2007
Row @ 4 - 500m - 1:45
Scap pushup - 15
vertical shrug - 45 x 10, 45 x 5, 160 x 3
semi specific warmup
OHS - 45 x 9, 45 x 5

Push press - 45 x, 95 x 3, 135 x 1, 160 x 4, 160 x 4, 130 x 8, 100 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 4, 25 x 4, 25 x 4, 10 x 8, BW x 12

db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 140 x 12

upperbody russian twist - 20 x 6, 20 x 6

Tabata Row @4 - 94m/90m/291m/439m = 9 intervals for an average of 101.6m/20 seconds

Notes:
-New Rules of Lifting Strength II workout D
-Push Press - Possibly go up to 165?
-Pullups - Go up to 30 for set of 4, and stay for set of 8
-Cable Row- Go up for 12, 195 is max machine goes to
-Incline DB Press - They have 100's and 115's nothing in between so for 4 I'll stay and stay for 12 also.
-Tabata Row- The reason the numbers are so messed up is because I kept hitting my elbow on the wall and had to stop and move the machine forward.

Allen Yeh
01-29-2007, 08:52 AM
I was reading the intro to the workouts routines from "New Rules" and finally saw the suggestions for different types of lifters. Funny, but it seems that I'm actually following one of the guidelines for the lifter with some experience who wants to gain strength, then lose his enormous gut. Lou and AC suggest moving between the break-in routine, then strength I, then fat burn 2 (I guess fat burn I is too easy for intermediates).

This means once I finish my first 4 weeks of Afterburn, I might go back and do Strength II. I'm still watching you for your experience on phase II.

By the way, Strength I was very effective for me. Moved my squat up considerably, and got my deadlift back to 265 after hurting my back.

I found those scenarios pretty interesting and at the time I considered myself to be in Scenario #3 "The Man of Constant Obligation" but as my son has gotten older (he was around 10 months when I first got the book and now he's 18 months) time for me has gotten a little bit easier to manage. I still follow the template in terms of which programs to do at which times though. So after Strength II, I'll go into Strength III and then one of the Fat loss programs.

I liked Strength I but the problem I had was I didn't read carefully enough and maxed out the first 2 weeks into it, rather than progressing slowly and 4 lifting sessions a week was kicking my ass and I couldn't recover enough from the squat days to the deadlift days. Right now I still feel pretty fresh going from workout to workout on a 3 per week basis.

Allen Yeh
01-30-2007, 05:17 AM
January 29, 2007

band pushup - 12, 8
behind neck band pulldowns - 12, 12
X-band walk - 6 L/R
Core Performance Movement Prep

ball crunch - 6, 25 x 6
OHS - 45 x 5, 95 x 4, 135 x 3

Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 195 x 8

1/4 squat - (201 tempo) - 345 x 3, 355 x 3, 365 x 3

good morning - (201 tempo) - 105 x 10, 105 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20

OHS- 95 x 10

Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 285
-1/4 squats - I can definitely go up to 375 at least
-Good mornings - 105 felt heavy for 10
-Hammer lunge - 10#'s was good, need to work on lunging backwards

45 minutes of foam rolling at night

Allen Yeh
02-01-2007, 04:34 AM
January 30, 2007
Rest day - Originally a metcon day but I just felt fried all afternoon it got bad enough that I went to bed at 7 pm.

January 31, 2007
Row @5 - 1:44
X-Band walk - 6 L/R
scap pushup - 15
hip/ankle mobility
Semi-specific warmup
Burgener warmup

Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
Bench Press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12

Chin-up - 45 x 4, 45 x 4, bw x 12
(superset with full rest 90 seconds)
1-arm db shoulder press - 65 x 4, 65 x 4, 35 x 12

Notes:
-Rowing- Really trying to follow the tips I've seen lately on keeping the hands from dropping and not rushing the recovery. Also I'm trying to really stomp my heels in when I drive.
-Row - 225 wasn't too bad I can definitely go up next time, 185 can go up also, I'll stay at 165 for 12
-Bench Press - 225 still feels really awkward and I plan on staying at this weight, 185 can go up as can 165
-Chin up - 45 felt easy, I'll go up to 50 next time
-1-Arm db shoulder press - 65 wasnt' too hard but I felt like I cheated a few reps, so I'll stay and go up from 35 to 40.

Allen Yeh
02-01-2007, 04:39 AM
February 1, 2007

I've been really skimping on my met/con this week and I won't be able to hit the gym today so I can make it home in time to watch the baby. I really need to workout when I get home but sometimes it's so hard motivating myself at home, anyone else have this problem? I have some KB's, rings, parallettes, some light db's I jsut find when I get home my motivation disappears.

We'll see what happens in the PM tonight.

Frank Needham
02-01-2007, 05:54 AM
I really need to workout when I get home but sometimes it's so hard motivating myself at home, anyone else have this problem?

oh yeah but I drag my rear out on the back yard deck at 5am and hit it nevertheless otherwise I'd never get it done later. Wife and I both work, we have a 7 month old boy going to day care, I go to school 3 nights a week, krikey! Weekends are just two days to catch up and get on with the program again for right now. Motivation is a big issue.....but, its so worth it!

Allen Yeh
02-05-2007, 07:20 AM
oh yeah but I drag my rear out on the back yard deck at 5am and hit it nevertheless otherwise I'd never get it done later. Wife and I both work, we have a 7 month old boy going to day care, I go to school 3 nights a week, krikey! Weekends are just two days to catch up and get on with the program again for right now. Motivation is a big issue.....but, its so worth it!

It's like when I go home all my energy is just sucked out of me! haha I'm able to muster a lot more motivation as long as I'm not close to my house! The gym is where I get my best workouts. I couldn't imagine hitting a workout before I getup haha, I have a hard enough time just dragging mysefl out on time to miss rush hour ~5am. Thanks for the words and though I couldn't make it to the gym on Friday I did a quick workout at home anyway.

Allen Yeh
02-05-2007, 08:40 AM
February 2, 2007

KB swing w/24 KG - 2H x 20, 1 H x 5L/R, H2H x 10, power bomb x 10

"Greg Everett" Complex - Taken from the PM link about complexes
1H snatch
1H OHS
1H Sots Press
1H Windmill

5 reps each with 12 KG KB, 3 reps each with 24 KG KB
I dropped to 3 reps with the 24KG because the Sots Press kicked my ass!

1H snatch
1H clean
1H swing

5 reps w/ 24KG KB

DB Push press
DB Jerk
DB Thruster
15# DB's - Ladder down from 5 to 1

bar dislocates - 5, 5, 5, 5

Notes:
Today was supposed to be workout C from Strength II but I had to get home early to pick up the 8year old from the bus stop so I contented myself with this short little at home workout.

Allen Yeh
02-05-2007, 08:40 AM
February 4, 2007
Foam Roller - 60 minutes

Steve Shafley
02-05-2007, 10:30 AM
The amount of motivation required to hit it in my basement gym is infinitely greater than when I would train during my lunch break at work.

Don't know why, just that I'm lazy, I guess.

Allen Yeh
02-05-2007, 01:50 PM
February 5. 2007

Row @ 5 - 500m - 1:48
Core Performance Movement Prep
scap pushup - 15
X-band walk - 4 L/R

hanging leg raises - 6, 6

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 290 x 4, 295 x 4, 300 x 4
snatch grip deadlift - 135 x 12
rack DL - 365 x 3, 365 x 3, 365 x 1

bulgarian split squat -20 x 10, 25 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

face pull - 40 x 15, 40 x 15

Row @ 5 - 2000m - 7:44 a 4 second improvement over 1/22/2007
224 Avg Watt
1st 500m - 1:50.2
2nd 500m - 1:56.6
3rd 500m - 2:00.9
4th 500m - 1:56.2

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. I'll try to go up to 305 or 310 next time
-Rack Deadlifts - 1st set was kind of shaky, the 2nd set was great the 3rd set I felt weak so I stopped rather than try to deadlift with poor form.
-Bulgarian Split squat - 25 was a good weight, perhaps start with 25 next time and go up to 30?
-Face pull - done with pronated grip it was supposed to be done with a nuetral grip though...oops
-2K Row - I need to row more the correct rowing form is still not intuitive, I'm still struggling to make sure I drive more with my legs before pulling with my arms. I'm also rushing the recovery too much. I do like my 4 second improvement though, I'd say that the raching start helped with that a little

Allen Yeh
02-08-2007, 04:24 AM
Last year sometime Alwyn Cosgrove wrote something talking about his reading habits and how he tries to read 1 fitness related or business related book a week. After thinking about this and thinking of how much better off a person would be if they stuck by that simple rule. Starting this month I'm going to read 1 fitness related book per month, along with my sci-fi books that I can't stay away from!

January 2007 - Lights Out


Reading right now - Core Performance Essentials and Spin. After I finish those books I'll post a review here.

Allen Yeh
02-08-2007, 05:30 AM
February 6, 2007

Row @ 5 - 400m - 2:00
Core Performance Movement Prep
Burgerner warmup - 45 x 2
ankle/hip mobility

snatch - 45 x 3, 95 x 1
split snatch - 45 x 2, 45 x 4
split clean - 45 x 2
clean - 45 x 2

Coach Rut WOD
Row with Traveling Burpee
7 Rounds for Time:

Row 400 M
Traveling Burpee 4 reps

Rower was set at 5
Total time - 15:51
Individual round times: 1:56, 2:15, 2:09, 2:20, 2:22, 2:31, 2:19

ankle/hip mobility
stick dislocates - 5, 5, 5, 5, 3
x band walk - 4 L/R, 4 L/R, 4 L/R
Band pulls - upper and lower body

1/2 Tabata plank - 4/8 intervals


Notes:
Snatch - I was just messing around today while waiting for the rower to open up lower back was tight from deadlifts so I just used the bar. Split style felt very weird just wanted to try it out.
Row with traveling burpee - I spent about 10-15 seconds messing with the feet straps so that was added rest time, I tried it without using the foot straps and it felt really awkward.
Tabata planks - OUCH my stomach spasmed and just felt like one huge cramp.

Allen Yeh
02-08-2007, 05:34 AM
1H KB swing - 12kg x 10L/R, 12 kg x 15L/R, 24 kg x 10L/R
Windmill - 12 kg x 3L/R, 12 kg x 3L/R, 24 kg x 3L/R
walking swing - 12 kg - 5 forward, 5 backward
Slingshot - 12 kg x 12 CL/CCL, 24 kg x 12 CL/CCL

30 minutes foam rolling all lower body

Notes:
Just a light workout, it was supposed to be workout D but I stayed home today due to my wifes' doctors appointment. Back got tight on the heavy swings.

Allen Yeh
02-08-2007, 11:51 AM
February 8, 2007

running drills form CFJ Sep. '06
Semi specific warmup
Burgener Warmup - 45 x 1
OHS - stick x 12

Push press - 45 x, 95 x 3, 135 x 1, 165 x 4, 165 x 4, 135 x 8, 105 x 12
(Superset with full rest - 180 seconds)
pullups - 3, 3, 1, 30 x 4, 30 x 4, 10 x 8, BW x 12(broken)

db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12

upperbody russian twist - 25 x 6, 25 x 6

Treadmill @1% -
5 minute warmup @4mph
1 minute sprint @ 10 mph
2 minute run @ 7 mph
30 sec spring @ 10 mph
1 minute run @ 7 mph

Total distance = 0.95 miles


30 minutes upper body foam rolling
Lats = OWWWWW

Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, 135 go up to 140, stay at 105 for 12
-Pullups - Go up to 35 for set of 4, and stay for set of 8
-Cable Row- Stay
-Incline DB Press - Stay
-Running - Had to get back to work wasted some time early on running my mouth, I really need to start running more conistently at least one time a week.

Elliot Royce
02-08-2007, 12:10 PM
pretty impressive, Allen. I've got some way to catch up with you.

Have you tried behind the neck push presses? My O lifting coach just introduced me to them. I'm so tight on the rack position that it helps me a lot. It's harder on the descent because you just can't drop the bar onto your neck so your arms work hard to buffer it.

Allen Yeh
02-08-2007, 12:33 PM
pretty impressive, Allen. I've got some way to catch up with you.

Have you tried behind the neck push presses? My O lifting coach just introduced me to them. I'm so tight on the rack position that it helps me a lot. It's harder on the descent because you just can't drop the bar onto your neck so your arms work hard to buffer it.

Thanks for the compliment though I hardly feel impressive at all. I read some comment that anyone in the 180-220# BW range should be able to deadlift 500 with training, that seems like worlds away from where I am now I feel like every time I approach 400 my back starts to hurt. I'm also slow as molasses! I need to run more more more, but I hate it so much that it's like like a mental drag to get it done. Unfortunately it is part of being the Army Reserves.

I have done push presses behind the neck before and I don't like it because of that crashing on my neck thing though I'll do it for heavy OHS's. The front rack position doesn't give me too much of a problem as long as I make sure to keep my wrists neutral.

Elliot Royce
02-08-2007, 12:53 PM
well, the snail is impressed by the turtle, I guess. Rippetoe's Programming book has the benchmarks in the back. I think at that body weight the level for a novice lifter (he means someone with less than 2-3 years of pretty dedicated lifting) was around 300lbs for deadlift (I may be wrong). I meant more the overall amount you're doing plus the push presses where I have only worked my way up to 130lbs.

Are you doing RDLs to help get your back in shape?

Yes, I was in the Reserves for 13 years or so. Having to pass the PT test was always a good motivator for running, but I would imagine you could easily pass -- you're just trying to max it out.

Allen Yeh
02-08-2007, 01:18 PM
well, the snail is impressed by the turtle, I guess. Rippetoe's Programming book has the benchmarks in the back. I think at that body weight the level for a novice lifter (he means someone with less than 2-3 years of pretty dedicated lifting) was around 300lbs for deadlift (I may be wrong). I meant more the overall amount you're doing plus the push presses where I have only worked my way up to 130lbs.

Are you doing RDLs to help get your back in shape?

Yes, I was in the Reserves for 13 years or so. Having to pass the PT test was always a good motivator for running, but I would imagine you could easily pass -- you're just trying to max it out.

Thanks again. I like the exercise and rep selection in the book. I can only assume Alwyn Cosgrove chose the RDL's for hamstrings because that is the muscle that is typically quivering after I'm doing with all those sets! haha

Officer? Enlisted? MOS? I'm currently in the direct commisioning process as an MP, though I have considered reclassing to possibly Signal which is more inline with what my education and regular job are in. Passing isn't a problem for my age group I think it's something crazy like 17:34 to pass, I would love to be able to max it out but I think a 13:00 2 mile is out of reach, unless I'd be willing to just train for that which I'm not willing to do.

Andy Deas
02-08-2007, 02:00 PM
Allen,

I noticed you spend a bunch of time with your foam roller on some of your off-days. I am also a huge fan of the foam rolling. At the suggestion of Cressey/Robertson etc. I started doing a quick session of rolling at the beginning of my workout - right before I do my active warm-up/mobility stuff. This is counter to what I have heard previously, but so far I must say that it really seems to help "loosen" me up for my mobility drills.

Just some food for thought.

Allen Yeh
02-08-2007, 02:07 PM
Allen,

I noticed you spend a bunch of time with your foam roller on some of your off-days. I am also a huge fan of the foam rolling. At the suggestion of Cressey/Robertson etc. I started doing a quick session of rolling at the beginning of my workout - right before I do my active warm-up/mobility stuff. This is counter to what I have heard previously, but so far I must say that it really seems to help "loosen" me up for my mobility drills.

Just some food for thought.

Thanks Andy, I have thought about it but the majority of my workouts are at the gym and they have no foam rollers to speak of, and the few times I have worked out at home I just didn't think about it. Next time I work out at home I'll give it a try, I think "quick/light" might be the key here, after reading about Ronnie A's experience doing deep tissue foam rolling before a workout was eye-opening.

Elliot Royce
02-08-2007, 02:25 PM
I was an officer in the Signal Corps. Was gungho out of college and signed up for Armor, then got bounced out by all the West Point pukes who wanted the glory. I can't remember a single thing I learned in the Signal Corp except don't stand anywhere near your antennae. If lightning doesn't get you, a cruise missile will. Funniest thing was last assignment, when I was really inactive, was at the National Command Center with a top secret clearance doing negotiations with ATT. Never actually did the assignment but the Army finally figured out what I'd be best at at that point. And if you like golf, Fort Gordon is right next to Augusta National.

Make sure you go to Airborne school -- still one of the best experiences of my life -- and, if you have the balls, Ranger School. I didn't go and I don't know whether I would have survived but if you do, you'll never forget it.

My brother was an enlisted MP in the reserves. Don't think he really liked it that much. But you probably will never get a traffic ticket so that's something to think about.

Allen Yeh
02-09-2007, 04:12 AM
Elliot,

I officially had an ADUH! moment. When you mentioned am I doing RDL's for my back I thought you were talking about Romanian Deadlifts, I only just realized that possibly meant Rack Deadlifts.

The reason the rack deadlifts are in there is to work the deadlift throughout a shorter range of motion with the goal of doing the heavier weights at full range by the end of phase II.

Allen Yeh
02-12-2007, 08:59 AM
February 9, 2007
Rest- Supposed to be heavy squat day but had to go home early to watch the baby. Sometimes I get annoyed when I miss workouts and I tried to take it in stride and remind myself about AC's quote:

"Your body can't differentiate between stressors. Stress is like water from hundreds of taps flowing into a bathtub. Financial stress, relationships, health, and training stress are all different taps. When all the other taps are flowing full blast, turn down the training tap a little bit so your tub doesn't overflow."

February 10, 2007
Rest - Watched the kids all day, by the end of the day all I wanted to do was be in a dark and quiet room with no crying/fighting or whining.

February 11, 2007
Foam Roller - Total body 30 minutes - Lats are still really sore but foam rolling them is mind numbingly painful must do more lat rolling along with calf rolling. Tried to take it easy on my legs since I knew I was doing heavy squatting on Monday.

Allen Yeh
02-12-2007, 12:31 PM
February 12, 2007

Core Performance Movement Prep
neutral grip face pull - 30 x15, 40 x 15, 40 x 15
band pushup - 10, 10, 10

ball crunch - 25 x 6, 35 x 6

OHS - 45 x 5, 95 x 4, 135 x 3
Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 290 x 4, 290 x 4, 290 x 2/2, 195 x 16

1/4 squat - (201 tempo) - 375 x 3, 385 x 3, 405 x 3

good morning - (201 tempo) - 105 x 10, 115 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20

Row @ 5 - 2K - 7:29.5!!!!! PR by 15 seconds!!!@#!@#!@!!! My first 2K was 7:48 and my best 2K is 7:44

Rest 3:00

5 minutes of burpees
40 reps total - I was still gasping for breath from the row when I started these.


Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 3001
-1/4 squats - 405 wasn't even that bad I could have probably made 405+ easily
-Good mornings - 115 was heavy for 10 but doable
-Hammer lunge - 10#'s was good, need to work on lunging backwards
-2K Row -I CRUSHED my old 2K time today, I was iffy on even doing this today after my heavy leg day and decided I needed to stop being such a baby and just do it. I was wasted after this effort though.
-Burpees- I was supposed to only rest 2 minutes after the row and then do the burpees but I took an extra minute and the burpees still wrecked me. Originally I was shooting for 10/minute but after the first minute I had to pull the pace back a little bit and managed to pull out another 30 in the remaining 4 minutes.

Allen Yeh
02-14-2007, 10:35 AM
February 13, 2007
Rest- Federal Government closed down early

February 14, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's


2 Rounds:
Deck KB Snatch - 24 kg x 4 per side
Alternating KB lunge - 24 kg x 4 per side
8 tuck jumps - maximizing rebound

1:11, 1:39

2 hand KB Swing - 24 KG x 100 swings in 8:01 - 20, 20, 20,20,14,6

stick dislocates - 5, 5, 5,
band dislocates - 3, 3, 4, 3, 3

TGU(OHS style) - alternating sides - 12kg x 3 L/R
windmill - 12kg x 3 L/R, 24 kg x 3 L/R, 24 kg x 3 L/R

20 minutes foam rolling - emphasized hamstrings/back
20 minutes of tennis ball rolling - lower body
20 minutes of soft tissue work - traps, middle back

Notes:
-Supposed to be Workout B but stuck at home, car is iced in the parking lot and apparently the condo association isn't planning on icing and plowing the lot????
-Snatch/Lunge/Jump - Modification from Coach Rut's WOD on 1/8/2007, Supposed to be 7 rounds but my lower back felt like it was on fire after the 2nd round so I stopped, it's days like this where I wonder if this is even remotely normal for heavy deadlifts and/or squats have this effect for days later.
-100 kb swings - Wanted to do more metcon without setting my lower back off

Allen Yeh
02-15-2007, 12:22 PM
February 15, 2007

Interval Run @ 1% Incline -
5 minutes @ 4 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
5 minutes @ 4 mph

Total distance = 1.83 miles

Messed around with the rings nothing too set in stone, tried the false grip, some dips, some l-sits, l-pullups, skin the cats.

Sauna - 5 minutes - aimed for 10 but got bored.

Allen Yeh
02-18-2007, 08:29 AM
February 16, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's

Barbell Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 165 x 12
(superset with full rest - 180 seconds)
Bench Press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 170 x 12

chinup - 50 x 4, 50 x 4, bw x 11
(superset with full rest - 90 seconds)
1 arm DB shoulder press - 65 x 4, 65 x 4, 40 x 12

upper body russian twist - 30 x 6L/R, 30 x 6L/R

Notes:
-The New Rules of Lifting - Strength II - Workout B
-Row - I could go up to 240 for 4, 195 for 8 and 170 for 12
-Bench Press - I could go up to 240 for 4, 195 for 8 and stayed at 170
-Chinup - 50 was heavy
-1-arm db sp- I could have gone up to 70 for 4 and 45 for 12

Allen Yeh
02-18-2007, 08:34 AM
February 17, 2007
Rest - 30 minutes foam rolling

February 18, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's

KB Complex - 24 kg KB - Done all of left side then all of right side
suitcase deadlift x 6
clean x 6
1 handed swing x 6
snatch x 6
ohs x 6

Same complex but alternating sides each exercise:
suitcase deadlift x 5
clean x 5
hand to hand swing x 10
snatch x 5
ohs x 5

Notes:
-KB complex derived from reading about different KB and barbell complexes the last few days and I tried it all on one side first and that was taxing on my grip near the end. So I tried it by alternating sides and that was more met-con and a lot less taxing on my grip.

Allen Yeh
02-20-2007, 11:14 AM
February 19, 2007
Band Dislocates - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
band pushup - 5, 5, 5
behind the neck band pulldown - 10, 10, 10

foam rolling - 20 minutes - concentrated on back

Allen Yeh
02-20-2007, 11:22 AM
February 20, 2007

Semi Specific warmup

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 305 x 4, 310 x 4, 310 x 4
snatch grip box deadlift - 135 x 9
rack DL - 365 x 3, 405 x 1, 365 x 0

bulgarian split squat -30 x 10, 30 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

hanging leg raises - 6, 5

Tabata Row @ 5 - 8 intervals - 778 meters - 1:43/500m Average

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. 310 felt pretty good, I could have handled more.\
-SGBDL- These were an ass kicker! The box adds a new dimension of evilness to the deadlift.
-Rack Deadlifts w/ straps- Blew the dust off my straps and tried these out the 1st set was good and I wondered why I could do 405 on 1/4 squats but my rack deadlift was shaky so I tried 405 and did it once after that I felt just dead.
-Bulgarian Split squat - 30's with dumbbells was HARD.
-Tabata Row - Running short on time so I threw in a Tabata at the end.

Allen Yeh
02-22-2007, 05:34 AM
February 21, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's

1 leg squat on bench - 8 left, 8 right
1 legged romanian deadlift - 15#DB's x 5L/R

Steve Shafley's kb complex:
goblet squat +
bootstrapper +
crush press +
2H swing

First round: 12 kg kb
20, 10, 10, 20

Second round: 24 kg kb
15, 5, 10, 15

bootstrapper - 12 kg x 10, x 10

Notes:
-CPMP- completed in 3:32, the goal is to finish under 7 min.
-CP Prehab- I upped the reps to 8 and still finished under 5 minutes, the goal is done in 8 minutes.
-S.S's complex - Pretty good complex but jumping up to 24 kg's was a mistake on the bootstrapper, I felt like I had very little control on those 5 reps. So I added more practice at the end.

Allen Yeh
02-26-2007, 06:43 AM
February 22, 2007
Semi specific warmup
Burgener Warmup - 45 x 1

Push press - 45 x, 95 x 3, 135 x 1, 170 x 4, 170 x 4, 135 x 8, 95 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 3, 3, 35 x 4, 37.5 x 4, 12.5 x 8, BW x 12

db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12

upperbody russian twist - 35 x 6, 35 x 6

Treadmill @1% -
5 minute warmup @4mph
Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, I felt a bit of a twinge in my shoulder on the 135 and 95 so during the 95 I stopped. This twinging has been happening with the barbell overhead stuff so I may sub or cut this movement out entirely.
-Pullups - 37.5 was hard but 40 was probably possible.
-Cable Row- Stay
-Incline DB Press - Stay

Allen Yeh
02-26-2007, 06:44 AM
February 24, 2007
Foam Roller/lacrosse ball - 90 minutes - entire body

Allen Yeh
02-26-2007, 06:47 AM
February 25, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's

5 kb snatch + 5 1H swings + 10 burpees w/ 12 kg kb

bootstrapper - 12 kg x 10, 12 kg x 10

Tabata goblet squat - 24 kg kb - 14, 9, 10, 8, 8, 6, 6, 6

band traction
band dislocates - 5, 5

Allen Yeh
02-26-2007, 06:53 AM
February 26, 2007

Crossfit Challenge in Alexandria, VA

Warmup:
3 rounds - 20 seconds of the following:
jumping jacks
split jumps
jumps
side to side jumps
added squat thrusts after first round
added mountain climbers after 2nd round

Samson stretch
elbow to ankle stretch
piriformis stretch

Reviewed squats, pushups, situps, jumping pullup/chin

As many rounds in 16 minutes:
6 pushups
9 jumping pullups
12 situps
15 squats

I completed 12 rounds + 6 pushups and 8 jumping pullups

Cleans w/ medicine ball or KB
3 rounds - 30 seconds on/30 off

Notes:
-Jerry Hill provided a great environment and 2 of the people in there were definitely novices and he gave a lot of encouragement and kept everyone motivated. Had 2 pairs of rings setup and 3 pullup bars (from a line rather than fixed in place).
-workout: I was definitely regreting the tabata goblet squats from yesterday during this workout. I was able to keep a pretty good pace going the situps slowed me down a little on the latter half.


45 minutes of SMR w/ Lacrosse Ball

Allen Yeh
02-26-2007, 06:59 AM
Review of The New Rules of Lifting - Strength II

I haven't finished all of phase II yet but I wanted to write my thoughts on workout A - Squat day right now and I'll update the other days as I finish them this week and next week.

The New Rules of Lifting - Strength II - Workout A:
-Squat - I started too conservatively with my numbers due to starting too aggressively in Strength I. I started out at 225# x 4 and by the end I went up to 290 # x 4 and I most likely could have gone a little bit higher. I should have started at around 270? This way I wouldn't have had this huge jump between workouts. This was done low-bar style.
-1/4 squats - I started WAAAAY too conservatively here, I ended up at 405 and felt like I could have done at least 50 pounds more. I started out at 315 and probably could have started closer to my 1 RM for squat at 350.

Workout B:
-Barbell Row - I felt like I had a pretty good progression for this, I tried to cut corners and do a little less ramping on the warmup but I think this might have been a mistake because I usually didn't feel "good" until my 2nd heavy set. I'll try to do a little bit more of a warmup for Strength III.
-Bench Press - Same comments as above. I probably should have asked for a spot more often and my poundages would have been a little higher, I'll definitley ask for spots on III.

Workout C:
-Deadlifts - I felt I had a decent progression going I maybe could have started 10-20#'s heavier in the first week.
-Rack Deadlifts - This was a lot harder than 1/4 squats, why??? I was able to 1/4 squat over my 1RM for squat but I was only able to rack deadlift a little bit over my 1RM?
-Bulgarian split squats - still a terrible exercise but at least I'm getting better at them.

Workout D:
- This was definitley the least favorite workout out of all 4 workouts, this day was just kind of boring I guess.
-Push Press - Decent progression but I'm thinking I might diverge from barbell overhead stuff for a while. I was definitely feeling twinges after a few reps on the higher rep schemes.
-Pullups - Still weaker than my chins but it's getting close.


Overall:
I liked Strength II because I didn't rush my weights as much and kill myself the first week out like I did with Strength I. Right now though I'm debating whether or not I'll do Strength III because the overhead press is giving me some shoulder annoyances. I'm scheduled to take this week off I may take 2 and see how I feel at the end.

Allen Yeh
02-28-2007, 06:15 AM
February 27, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
Physio ball Y's and T's - 8 Y's, 8 T's

Running drills 1-9 from CFJ Sep. 06
Crossfit WOD 070227
10 x 100m
15.93
15.73 - BEST
16.66
16.76
16.72
16.75
16.38
16.60
18 - WORST

Rest varied from 2min to 6 minutes

Notes:
-WOD - I did 9 sprints, by the time I was on my 5th the HS athletic teams started getting on the track for their warmups and such and this was dragging my rest times out to 6 minutes at times. I got very cold and my 9th sprting was CRAP.
-I am one slow MOFO, UGH when I was looking at peoples times I was thinking ok so 13-15 I'll be good....NOT ugh This workout also put a hurting on me I was not feeling well afterwards I felt super drained.
-I am SO SORE, my feet, calves, hamstrings, obliques, rectus abdominus, serratus anterior. It hurts to laugh/move/sneeze/ go bathroom even, basically anything that causes the area between my ribcage and my pelvis to move. I need to sprint like that more often and not once every few months. OUCH

Allen Yeh
03-01-2007, 04:08 AM
February 28, 2007

Crossfit Challenge in Alexandria, VA

Dynamic Warmup
Lunge series, Hip Mobility
Form work; Kettlebell Swing, Dumbbell Push Press, Box Jump

3 Rounds - 30:30 Circuit keep track of individual exercise reps and add them up respectively:
Dumbbell Push Press - 71
Kettlebell Swing - 34
Box Jump - 45
Challenge: Burn through your total rep count of the last circuit one exercise at a time - Record final time:

Total Time: 6:22

Notes:
-Good workout, although I was regretting doing that many push presses, I started out with the 30 pound but dropped down after the form work I could feel my shoulder clicking a little.

Allen Yeh
03-05-2007, 06:10 AM
March 1, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 2 x 8 Y's, 8 T's

Y shoulder using cable machine - rear/front 10x15, 20 x 10, 40 x 5
ankle mobility - 10, 10
hip mobility - 10, 10 5 (tighter on right side)
face pull with neutral grip - 40 x 15, 40 x 15
overhead shrug - 45 x 15, 45 x 15
scap pushup - 15, 15
Terminal Knee Extensions - 15 L/R, 15 L/R ( I think I did these wrong now that I reread it)
band traction
dead hang - towel - 12 sec, 16 sec, bar - 31 sec

Notes:
Pretty much a rest day so I did a lot of prehab along with some band stuff.

Allen Yeh
03-05-2007, 06:18 AM
March 2, 2007

Crossfit Challenge in Alexandria, VA
Calisthenics
Lunge series, Hip Mobility
Technique work: Squat, Pushup

1. Baseball - 10 minutes - Create 4 bases:
First = 10 Kettlebell Swings
Second = 10 Pushups
Third = 10 Knee’s 2 Elbow
Home = 10 Squat jumps

Cross Home and mark a run for your team
We played for 10 minutes
Today it was Men 14 - Women 15!

Notes:
I used a 24 kg kb, and managed 5 rounds, I slowed down a little here to try to keep the guys together. Rather than jumping ahead.

2. Fran-like - As many rounds in 5 minutes
15 Dumbbell thrusters
30 Jumping Pullups

Notes:
-40# DB's only managed 2 rounds, the thrusters really slowed me down here.

3. Final sprint - 3 rounds for time
15 Kettlebell High pulls
30 Situps

Time: 6:36

Notes:
-First 2 rounds I used the 24 kg kb and did snatch pulls for the 1st round, high pulls for the second and for the last round I used the 36 kg? kb.
-The situps are what slowed me down here the most.

Good workout a lot of fun and plenty of intensity from the other people to go around.

Allen Yeh
03-05-2007, 06:29 AM
March 3-4, 2007
Rest - At the range shooting 203's with the crappy Army food, went off IF for these days and operating on little sleep. Slept a LOT the night of the 4th and I'm back to training on the 5th as well as IF'ing!

Allen Yeh
03-06-2007, 04:34 AM
March 5, 2007
Core Performance Movement Prep

Clean grip snatch - 45 x 5, 45 x 6, 65 x 4, 95 x 3
Burgener WU - 45 x 1

Intervals on Treadmill @ 1%
1 minute - 0.5 mph (setting different speeds)
1 minute - 9.3 mph
2 minute - 7.5 mph
1 minute - 9.3 mph
2 minute - 7.5 mph
1 minute - 9.3 mph
2 minute - 7.5 mph
0.5 minute - 9.3 mph
5.5 minute - 4.0 mph

Total distance run - 1.31 miles in (10 minutes)
Total Distance overall - 1.67 miles

Allen Yeh
03-07-2007, 05:40 AM
Programming Focus March 5, 2007 - April 14, 2007:

I have a PT test on April 14th and though I don't have a problem passing the run, the 2-mile run is still my weak point and I'm going to attempt to bring up my run times for the next 6 weeks. Before this I would run once a week, so I wanted to ramp it up rather than jumping in.

Week 1: Run 2x - 1 Interval run, 1 timed 1 mile run + a few sprints
Week 2: Run 2x - 1 Interval run, 1 timed 1.25 mile run + a few sprints
Week 3: Run 3x - 1 interval run, 1 timed 1.5 mile run + a few sprints, 1 session of 400m's
Week 4: Run 3x - 1 interval run, 1 time 1.75 mile run + a few sprints, 1 session of 400m's
Week 5: Run 3 x - 1 interval run, 1 time 2 mile run + a few sprints, 1 session of 400m's
Week 6: Run 2 x - 1 Interval run, 1 session of 400m's - no running 3 days prior to the 14th

During the next 6 weeks I'm also going to take off from all upper body vertical and horizontal push/pull exercises other than the ones outline in Phase I of this article:
http://www.t-nation.com/readTopic.do?id=818555

My shoulders have never really been in a lot of pain, other than occasional grinding noises and a twinge here and there. My short term focus is to really get my shoulders back to 100% capacity.

Twice a week I'll do the Phase I outlined in the link and I also modified Fat Loss II from The New Rules of Lifting and took out all the upper body stuff.

Until I start running 3x per week I'll do 1-2 rowing sessions either interval or 500m-2000m's. Once I start running 3x per week I'll see about cutting down a little.

After the weekend of the 14th I'll reevaluate again depending on how my shoulders feel.

Any input/criticism would be appreciated as I've never been much of a runner and the most I ever ran was back in Basic Training in 2003 and I ended up with horrible shin splits+a 2nd degree ankle sprain.

Allen Yeh
03-07-2007, 05:54 AM
March 6, 2007
Core Performance Movement Prep

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 12, 10 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 50 x 15, 60 x 15

Push up plus on stability ball - 15, 15
wrist extension - 20 x 6, 15 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each

Front squat - 45 x, 95 x 4, 140 x 3, 140 x 12, 140 x 11, 135 x 12
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12

Hammer Lunge - side - 5/L x 24 steps, 5/R x 24, 5/L x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 12, 5

Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Front squat - I'm an idiot, the reason the weight was 140 is because I failed to put 5 pounds on one side of the bar, I didn't notice until my 3rd set. Good thing it was only 5 pounds and not a 25. That probably would have made it a bad day.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge side - My left arm started to get tired from holding the weight out to the side near the end of the sets.
-Knees to Elbows - I was spent by the last set

Allen Yeh
03-09-2007, 04:01 AM
March 7, 2007
Rest - Had to go home early and watch the baby

Allen Yeh
03-09-2007, 04:05 AM
March 8, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R

Row @ 5 - 2 minutes WU - 482m
Tabata - 10 rounds - 925m - 277W
2 minute cooldown - 464m

Running drills - CFJ 9/06 - I need to review this video again I felt really weird doing some of these

terminal knee extensions w/ small band- 10L/R, 10 L/R
band traction
ankle mobility
hip mobility

Notes:
-Prehab- upped the reps to 10 this was tougher though I managed to get all reps under the time but was unable to blast completely through all reps without having to stop for a few.
-Row - I haven't rowed in 2 weeks? I could feel it my leg drive just felt like it was lacking something.

Allen Yeh
03-13-2007, 05:01 AM
March 9 - 11 2007
Rest - Life got in the way, tried to fit in foam rolling and tennis ball stuff when I could.

March 12, 2007
Core Performance Movement Prep
Burgener WU - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 10, 10 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 70 x 15, 70 x 15

Push up plus on stability ball - 15, 15
wrist extension - 5 x 9, 7.5 x 9, 10 x 6
Lat/chest stretching - 30 seconds each x 2

Snatch Grip Deadlift on box- 45 x, 95 x 4, 135 x 3, 135 x 9, 95 x 12(not on box), 95 x 12 (not on box)
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 30 x 4, 60 x 3, 60 x 12, 70 x 12, 60 x 12

Dynamic Lunge w/ step up - 15 x 12L/R, 17.5 x 12L/R, 20 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 12

Barbell Complex:
OHS
RDL
FS
High bar squat
Low bar squat

45 x 6 reps, 95 x 6 reps

Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up. My left shoulder was definitely making some weird noises on the "lift" part. No pain, almost like a popping sound?
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Snatch Grip Deadlift - Started out on a box but after the first working set I went down in weight and did them off the ground since the 25# plates are smaller than the 45#'s.
-Cable Pull Throughs - I've never done these before and wanted to replace Romanian Deadlifts sine I've been doing those the last few months. I think maybe I was doing them wrong because my the end my lower back was burning, or perhaps pairing them with SGDL's weren't the best idea.
-Lunge w/ stepup - Was originally planning on Barbell Bulgarian Split squats but someone grabbed the rack so I subbed these in.
-V-ups - Ouch
-Barbell Complex - I thought I made good time through my workout so I threw in a complex, I didn't realize that I didn't set my watch forward! I was actually over time!

Allen Yeh
03-15-2007, 03:33 AM
March 13, 2007
Went to the park with the kids for an hour, I SUCK at throwing a spiral, I'll be able to get a good throw in once every 20 throws and be unable to duplicate that, this is something I really want to work on.
Juggling - 5 minutes w/ 2 balls

Notes:
-Must get better at throwing that stupid football
-Need to review the juggling video some more the 3rd ball is throwing me off bigtime.

Allen Yeh
03-15-2007, 03:34 AM
March 14, 2007
-Went to the park with the kids for 45 min.
-Interval Run - 2.41 min run/1.58 min walk, 17.7 sec sprint/41.60 sec walk, 13.57 sec sprint/55.57 sec walk, 17.83 sec sprint/1.12min, 16.87 sec sprint, 2.45 min walk.

Notes:
-Did a quick run after dinner, wanted to go longer but dinner felt like a brick in my stomach.

Allen Yeh
03-16-2007, 05:58 AM
March 15, 2007
This week has felt like one huge slump for me, I know I should hit the track/road I just don't feel like freaking doing it by the time I get home. I'd rather take the kids to the park and enjoy the weather rather than go torture myself with a run.

Robb Wolf
03-16-2007, 06:17 AM
March 15, 2007
This week has felt like one huge slump for me, I know I should hit the track/road I just don't feel like freaking doing it by the time I get home. I'd rather take the kids to the park and enjoy the weather rather than go torture myself with a run.

Allen-
I don't know if it's daylight savings or what but this has been a fanny kicker of a week for both us and our clients. Misery loves company!

Allen Yeh
03-19-2007, 07:21 AM
March 16, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1
OHS - 45 x 10, 95 x 8, 95 x 10, 95 x 9

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 12.5 x 10, 12.5 x 10
L-Lateral Raise - 12.5 x 10, 12.5 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15

Push up plus on stability ball - 15, 15
wrist extension - 5 x 12, 7.5 x 12, 5 x 12
Lat/chest stretching - 30 seconds each

Front squat - 45 x, 95 x 4, 135 x 12, 135 x 12, 135 x 10
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12

Hammer Lunge - OH - 10/L x 24 steps, 10/R x 24, 10 x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 7, 3

alternating DB Curl - 35 x 8, 45 x 8, 45 x 4

Notes:
-Reach, Rock and Lift - Still an asskicker but my ROM is getting a better.
DB External Rotation - 12.5 is too heavy, should go back down.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-pushup plus - unless I can find a way to alleviate the wrist pain I may have to find something else to sub for this.
-Front squat - Not too bad of a weight but still an ass kicker at 12 reps.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - OH - Alternating arms halfway through seems to be a better idea than doing one arm all the way
-Knees to Elbows - I was spent.
-DB curls - I'm going to start throwing these back in at the end of my workouts, I was actually impressed that I hadn't curled in more than 2 years and I was still able to work close to what I used to do on a BB'ing split.

Allen Yeh
03-19-2007, 07:28 AM
March 17, 2007
Core Performance Movement Prep - New Version
thoracic extension on foam roller - 15, 15
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R

For time:
Plank burpee - 20, 16, 12, 8, 4
Swing -2, 6, 10, 14, 20

Total time - 8:17

Juggling practice with 2 balls - 10 minutes

Notes:
Should have thought out the reps better when I did the workout, oh well.

Allen Yeh
03-21-2007, 05:05 AM
March 20, 2007
Core Performance Movement Prep
Burgener WU - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 11
L-Lateral Raise - 15 x 12, 15 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15

Push up plus on stability ball - 15, 15
wrist extension - 10 x 6, 10 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each x 2

Snatch Grip Deadlift - 45 x, 95 x 4, 95 x 12, 95 x 12, 95 x 12
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 60 x 12, 60 x 12, 60 x 12

Dynamic Lunge w/ step up - 20 x 12L/R, 25 x 12L/R, 25 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 8

Notes:
-Shoulder pain has all but gone away! But I'm going to stick with this plan for the next few weeks
-SGDL - Did these with smaller diameter plates to simulate being on a box. These suck hardcore.
-Cable Pullthroughs - not sure if I'm doing these right, I need to review some stuff before the next time I do these again.

Allen Yeh
03-26-2007, 05:43 AM
I have been REALLY inconsistent lately! I need to get back in the gym but with all the stress at home I just can't get myself to do it...when I finally get time to myself all I want to do is relax or sleep.

I would think with the weather getting better its would be the opposite, that I'd want to get out more.

Sig

Allen Yeh
03-26-2007, 11:01 AM
March 26, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 12.5 x 10
L-Lateral Raise - 15 x 12, 15 x 12

Superset 2 (no rest between, 90 after):
YTWL - 3 x 12, 3 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15

Push up plus on stability ball - 15, 15
wrist extension - 10 x 9, 10 x 9, 12.5 x 9
Lat/chest stretching - 30 seconds each

Front squat - 45 x, 95 x 4, 135 x 10, 135 x 10, 135 x 10
(Superset with full rest - 45 seconds)
Alternating DB Curl - 35 x 10, 35 x 10, 35 x 10
(Superset with full rest - 45 seconds)
Supine hip extension w/ leg curl - 10, 10, 10

Hammer Lunge - Front - 10/L x 20 steps, 10/R x 20, 10 x 20
(Superset with full rest - 45 seconds)
Knees to Elbows - 10, 10, 10

Sprints at the track - 8 x ~50m
8.68, 8.45, 8.56, 8.18, 8.00, 8.25, 8.43, 7.96

Notes:
-Reach, Rock and Lift - ROM is getting a better.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-push-up plus - wrist pain is decreasing from the various stretches I got from Greg.
-Front squat - So glad I didn't up the weight like I originally intended, that 15 seconds less of rest catches up with you quickly!
-DB Curl - Decent weight, threw these here rather than at the end.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - Front - OH out of all 3 variations seems to be the hardest.
-Knees to Elbows - I was spent but I did better this time than last time.
-Sprints - 8 of ~50m - I say ~50m because apparently the new track they built at the AFB has not distance marks on the lanes. I did a pace count to get 50m since on a flat surface 100m ~= 66 paces. This wasn't too bad exertion wise but I am so SLOW!!!! I wanted to scream whenever I would finish. UGHHH!! My best time for 50m's is 7.96????

Allen Yeh
04-04-2007, 04:56 AM
March 28, 2007
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y and T's - 10, 10

Burgener warmup - 45 x 1


Barbell Complex 2 -45#, 45#
SGDL
Snatch Pull
High Pull
Power Snatch
OHS
Push Jerk
Jump Squat

Barbell Complex #1 - 45, 45
Deadlift
Romanian Deadlift
Barbell row
Power Clean
Front Squat
Push Press
Back Squat
Good morning

90 seconds of rest between sets

1.5 mile run - 13.33 -
Run-3:14, 2:35, 2:06,33, 1:09
walked- 25.95, 1:55, 1:03, 29.77

Hip mobility
Stretch - lower body

Notes:
-Barbell Complex #2 - Hard than I thought this would be, but it was really hard on my feet so I switched after completing 2 sets.
-Barbell Complex #1 - I could go up in weight for this one.
-1.5 Mile Run/Walk- UGH horrible

Allen Yeh
04-04-2007, 05:00 AM
April 3, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 15 x 12, 15 x 12

Superset 2 (no rest between, 90 after):
YTWL - 5 x 12, 5 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15

Push up plus on stability ball - 12, 15
wrist extension - 7.5 x 12, 10 x 12, 12.5 x 12
Lat/chest stretching - 30 seconds each

Subbed sprints:
10 x 25m - one minute rest between
Rest 10 minutes
10 x 25m - one minute rest between

Allen Yeh
04-05-2007, 10:07 AM
April 5, 2007
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R

scap pushup - 15, 15
Burgener WU - 45 x 1
OHS - 45 x 5, 95 x 4, 135 x 3, 155 x 2, 175 x 1
Push Jerk +press outs- 135 x 1+5, 135 x 1+5

Barbell complex #1 - 95#- 90 seconds rest between sets, 6,5,4,3,2,1
Deadlift
Romanian DL
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Total rounds in 16:41- 2:37 for 6, 2:11 for 5, 1:54 for 4, 1:21 for 3, 48s for 2, and 29 s for 1

hip mobility - 4, 4, 4, 4
quadruped - 4, 4
muscle snatch - 45 x 5, 45 x 5
band dislocates - 5, 3, 3, 3

Stretch Lower body - 10 minutes

Notes:
OHS- 175 was heavy and hard to hold at the top, left wrist felt ok but still not 100% but better with the stretches.
Barbell Complex #1 - a la Alwyn Cosgrove, this was an ass kicker!!!! My forearms were crazy pumped by the 3rd round and it was hard to even squeeze my hands shut. There are 2 ways I've seen him recommend doing this complex, with ascending ladder style or 4-5 sets of 6 reps. I'm so glad I choose the ladder style! I'm going to stay with this rep scheme until I can get my time down. AC wrote that 1 round of 6 reps should only take about 96 seconds....so my time is only a minute MORE!!

Troy Archie
04-06-2007, 07:57 PM
Cool workout. Is that barbell complex with 95lbs?

Rad OHS. What's your set up like when pushing a number like that? Do you rack it in a power rack,set the grip and step it out? Clean and jerk it overhead? Have a pillar of power..? I find that can only go so heavy (which isn't very) before I psyche myself and stall out.

Allen Yeh
04-09-2007, 06:00 AM
Cool workout. Is that barbell complex with 95lbs?

Rad OHS. What's your set up like when pushing a number like that? Do you rack it in a power rack,set the grip and step it out? Clean and jerk it overhead? Have a pillar of power..? I find that can only go so heavy (which isn't very) before I psyche myself and stall out.

Yes it's with a 95# barbell which seems light but it starts to tax your grip after a bit after I finished that complex my forearms didn't want to do anything for the next 2 days, not so much soreness but they just felt very weak just doing day to day things.

For heavy OHS's (ok well heavy for me anyway) I will usually take it as a back squat, step out and set a snatch grip then do a snatch grip push press from the back. When I'm done I'll just catch it on my back with some knee bend to cushion it.

Derek Simonds
04-09-2007, 02:50 PM
Oh thats great I missed the whole it should only take 96 seconds for the complex requirement. :mad: That is pretty freaking crazy.

I Guess I will have to time my round on Friday.

Allen Yeh
04-10-2007, 06:42 AM
Oh thats great I missed the whole it should only take 96 seconds for the complex requirement. :mad: That is pretty freaking crazy.

I Guess I will have to time my round on Friday.

Yeah, I didn't think I was as slow as I was when I did the first round until I looked down at my timer.

Allen Yeh
04-10-2007, 08:53 AM
April 9, 2007 - Test Week - BW = 186
Core Performance Movement prep
scap pushup - 15
pushup - 10
static hang - 32 seconds
kb swing - 50# x 25
pullup (deadhang) - 3, 13, 65 x 0, 65 x 1, 90 x 0
dip - 3, 33, 65 x 1, 90 x 1, 135 x 0
L-sit - 10 seconds
squat - 50 in 1:06
MB cleans - 14# x 10

Deadlift - 155 x 4, 155 x 4, 225 x 3, 285 x 2, 300 x 1, 320 x 1, 340 x 1, 360 x 1, 380 x 0

Row @5- 2000m - 7:48.7 - 1:57/Avg 500m, 217 Avg Watt
split times: 1:54.6, 1:56.9, 1:57.6, 1:59.7


Notes:
-My shoulders feel better and I'm getting pretty bored of doing a complete shoulder rehab routine every other time I go to the gym. Not to say I won't be doing exercises but I'm going to start doing things I've been staying away from for the last month or so like pullups, dips...etc
-Dead hang pullups - it's about where I'd think it would be after not doing a pullup for a month+, I want to test my kipping number to see where that is later this week. I would like to get to 20 dead hangs as a goal for the next few months.
-Dips - Better than I thought, I was around 30 last summer and haven't really done any dip specific stuff for at least 6+ months. the 90 pound dip wasn't that bad but the 135 as soon as I bent my arms it was all downhill from there.
-Deadlift - I used Charles Poliquin's warmup to max method for this attempt to try it out, my recent PR for this lift is 385 at 192#'s, I didn't make the 380, I just couldn't squeeze it off the floor. The 360 did feel easy however and I wonder if 370 would have been possible. The day after however my back is pissed off at me! Ugh, it's days like this that really make me question whether or not I really should be doing the heavy conventional deadlift when it makes my back feel this way.
Row - I was really concentrating on a powerful pull and keeping my stroke rate down, but near the end my strokes/min jumped up like 5 strokes but my pace was slowing.

Allen Yeh
04-10-2007, 09:01 AM
Goals? This is a bit of a ramble, but right now I have no concrete goals and perhaps after I finish my testing week I'll decide where to go from here. The only thing I need to keep in mind is my 2-mile run which is needed for the Army Reserve thing. That is the only thing I'd like to train up and maintain. I had thought about doing the big 21 program but I don't think my snatch form is good enough and I'm also cautious about irking my shoulder with all the clean and press. I'm debating the idea of throwing out my numbers and letting everyone take a crack at my next 6 weeks like what Steve did.

I would like to be able to bring these up and be able to maintain it.
Priorities:
-Running 2 mile in less than 15 minutes preferably 14, I'm not even sure what my time is right now, I need to test this later this week.

Nice to haves:
-20 dead hang pullups
-BW OHS for reps
-Snatch? Huge drawback of working out at the AF base they are very O-lift unfriendly and I've been almost kicked out just fooling around with these.
-deadlift - I'd like to be able to deadlift without feeling like I'm incapacitated for days on end after, maybe I'm just a pussy but I'm tending to think it's not normal for a lower back to feel like this.

Allen Yeh
04-10-2007, 12:15 PM
April 10, 2007 - Testing week
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y's and T's - 10, 10

quadruped hip rotation - 4L/R
scap pushup - 15

OHS - stick x 15, 45 x 5, 95 x 5, 135 x 3, 95 x 21
Power Snatch + OHS - 45 x 1, 95 x 1, 135 x 1, 135 x 2, 135 x 2, 135 x 2
Snatch Balance - 45 x 5, 95 x 5
High Pull - 135 x 3
Power clean - 135 x 1
clean + jerk - 135 x 1, 185 x 1, 195 x 1, 205 x 0
press outs-135 x 3, 185 x 3, 195 x 3
sotts press - 45 x 3, 45 x 3
muscle snatch - 45 x 5, 65 x 5, 85 x 4
DB curls - 45 x 9, drop set 30 x 5, drop set 20 x 7

Notes:
-So originally today I was going to take it light because my lower back feels like crap from the DL's but after a few OHS's I thought I'd try a hand at snatch and C+J's
-OHS - 135 x 3 wasn't all that hard, I was pretty surprised when I got 21 with 95 that's for sure.
-Power Snatch - UGH!! Ok so it's pretty bad that I can muscle snatch 85 for 4 and I power snatch 135, so I threw in the snatch balances to work on the drop.
-Snatch Balance - 95 felt good but I wasn't comfortable moving up to 135.
-Clean + Jerk - I stopped after I missed 205, I had a press out on 195, my jerk needs work.
-Sotts Press - Ok so in the bottom squat position your suppose to do a shoulder press right? Then why is it I couldn't even push up 95? 45 was even a struggle huh??? I need to reread this because I feel like I must have been doing something wrong here.

Pierre Auge
04-10-2007, 06:55 PM
Allen,
the muscles of the torso are too busy keeping you upright in the bottom of the squat to assist with pressing the weight overhead. Thats why its so hard to push little weights with the SOTTS press. It plain just sucks!!! Start with a hard 45 and move up in tiny little increments its the only way.

Yuen Sohn
04-10-2007, 07:01 PM
I'm debating the idea of throwing out my numbers and letting everyone take a crack at my next 6 weeks like what Steve did.

I say go for it. In addition to helping you attain your 'nice-to-have' goals, it's a great way to identify possible areas for improvement and confront them head on.

I've been debating doing this as well, though I have a feeling the overwhelming consensus will be that my back squat, uhhh, needs work :)

Allen Yeh
04-11-2007, 01:37 AM
Allen,
the muscles of the torso are too busy keeping you upright in the bottom of the squat to assist with pressing the weight overhead. Thats why its so hard to push little weights with the SOTTS press. It plain just sucks!!! Start with a hard 45 and move up in tiny little increments its the only way.

Ok thanks, because at the time I seriously thought I was doing something very wrong. I had done Sotts press with a 24 kg KB before so I figured a 95 # barbell would be easier, not even close.

Rick Deckart
04-12-2007, 12:32 AM
Hi Allen, I hope you don't mind if I comment on the sotts press...

With a KB the shoulder is still in a relatively strong position, not so with a barbell, here you work the shoulders in their weakest position.
However while increasing your strict press will do next to nothing to your sotts press, increasing the latter will almost certainly increase your strict press too.

BTW if your bodyweight is close to 175# and considering you did OHS with 95# for 21 reps I would say that you could achieve BW OHS for reps (5-10) in a relatively short time span...

Allen Yeh
04-12-2007, 02:53 AM
Hi Allen, I hope you don't mind if I comment on the sotts press...

With a KB the shoulder is still in a relatively strong position, not so with a barbell, here you work the shoulders in their weakest position.
However while increasing your strict press will do next to nothing to your sotts press, increasing the latter will almost certainly increase your strict press too.

BTW if your bodyweight is close to 175# and considering you did OHS with 95# for 21 reps I would say that you could achieve BW OHS for reps (5-10) in a relatively short time span...

Thanks for the clarification Peter, I was just baffled that I couldn't get the 95# barbell to move at all. Espcially since my strict press is about double that.

My BW is closer to 186 so I did the 95#'s out of curiosity to see how many I could string together. I'm trying to hit BW soon though I need to get together some type of routine after this week.

Allen Yeh
04-13-2007, 05:59 AM
April 12, 2007 - Testing week
Core Performance Movement Prep

Ok so I lost my notebook because I left it on top of my car when I left the gym....oops. Here is what I can recall.

pushups - 30
L-sit - 18 seconds

Bench Press - 105 x 4, 105 x 4, 160 x 3, 200 x 2, 210 x 1, 225 x 1, 240 x 1, 250 x 1
Military Press - 45 x 5, 95 x 3, 135 x 1, 145 x 1, 155 x 1, 165 x 1, 175 x 0
cable curl - 70 x 12, 70 x 12, 70 x 10
Ring dips - 17, 4, 9
ring pushups - 10, 8

Notes:
-Bench Press - Warmed up using Charles Poliquins warmup method, I don't know if I really care for it too much though. This is about 10-15's less than my latest bench PR. Then again I did take off 6 weeks of all almost all pushing. So that amount of decline isn't bad (at least for me).
military press- went back to my old way of testing PR's, 165 isn't too bad
-Ring Dips - I think I cheated myself on the first set by not getting full extension, around 10 I was thinking this seems to be way too easy, so I slowed it down a little.
-Ring pushups - ok so I should have realized my pushing ability was toast but I decided to try it anyway.

Allen Yeh
04-16-2007, 01:43 AM
The kids being sick for the last 2 weeks has finally caught up with me! I thought I was fairly safe since I hadn't been throwing up or having the squirts like the 3 little ones but during the day Saturday I just progressively felt worse and worse, it went from a low-grade fever to a full blown fever. I ended up popping 2 Aleve before I drove home from the workshop on my 120 mile (3.5 hour drive) home. My body just hurt all over too, at first I was thinking it was just the gym catching up with me but then I kind of realized it was one of those total body aches you get from being sick. Once I got home I ended up popping 2 Motrin and then passed out from 6 pm to 6 am. All I had to eat Saturday was some eggs and sausage + yogurt in the morning and then had Subway on the drive home. When I got home at night I had no desire for any food.

Sunday I didn't actually feel all that bad and I thought "hey I'm over it, all I needed was some sleep!" NOPE! All day long I had a little bit of lunch and that along with some coffee and water was all I had all day long. After I got home it brought back the fever. Awesome!

Monday so far has sucked, luckily I'm out of here by 9 am to watch to baby and hopefully catch a nap after my wife gets home. UGH! So much for training for the next few days.

Allen Yeh
04-20-2007, 04:56 AM
April 19, 2007 -
Walk/Run @ 1% on treadmill - walked 3 minutes, ran for 4 total = 0.72 miles - 7:01

Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8 L/R
Y's and T's - 5 x 8 Y's and T's

scap pushup - 15, 15

OHS - 45 x 8, 95 x 5, 115 x 5, 135 x 4, 155 x 3, 175 x 1
sotts press - 45 x 5, 45 x 5, 45 x 5
pullups - kipping - 3, 12
chinups - 6, 6, 6, 6,
push jerk - 135 x 1, 135 x 1, 135 x 2, 45 x 3

Notes:
-Just easing back into it after coming off nearly a week of being sick.
-OHS- I think 175 is a PR for me? so only 10 pounds below BW and after being sick all week.
-Push Jerk-I need work on these, not sure if it was because I was tired but I was having a hard time with just 135?

Oh on a positive note I recovered my lost notebook! Someone turned it into the Fitness Center front desk from the parking lot.

Rick Deckart
04-20-2007, 07:59 AM
OHS - 45 x 8, 95 x 5, 115 x 5, 135 x 4, 155 x 3, 175 x 1
sotts press - 45 x 5, 45 x 5, 45 x 5
-OHS- I think 175 is a PR for me? so only 10 pounds below BW and after being sick all week.

I would say 4--6 weeks and your doing BW for 5 reps. Perhaps start at 135 x 5 reps x 3 sets, warmup with even spaced intervals ala SS and increase 5lbs every session.

In kg that would be something like:

20.0kg x 5 reps x 2 sets
30.0kg x 5 reps
40.0kg x 3 reps
50.0kg x 2 reps
60.0kg x 5 reps x 3 sets

increase top weight 2.5kg every session if possible and adjust the warmup weights accordingly, so they are even spaced. That should do the trick...


Oh on a positive note I recovered my lost notebook! Someone turned it into the Fitness Center front desk from the parking lot.

There are good people...

Allen Yeh
04-22-2007, 07:27 AM
I would say 4--6 weeks and your doing BW for 5 reps. Perhaps start at 135 x 5 reps x 3 sets, warmup with even spaced intervals ala SS and increase 5lbs every session.

In kg that would be something like:

20.0kg x 5 reps x 2 sets
30.0kg x 5 reps
40.0kg x 3 reps
50.0kg x 2 reps
60.0kg x 5 reps x 3 sets

increase top weight 2.5kg every session if possible and adjust the warmup weights accordingly, so they are even spaced. That should do the trick...


Would that be a once week routine?

Rick Deckart
04-22-2007, 10:16 AM
Two times a week, at least two days between sessions. If I were doing it I would power snatch/snatch the weight as long as possible and pushpress behind the neck when to heavy for snatches. Also I would very probably superset the OHS worksets with either KB swings and/or Pullups. Say session one OHS, 90sec rest, 10KB swings, 90sec rest, OHS ... and session two OHS, 90sec rest, 3 Pullups, 90sec rest... that will balance things a bit out and actually may induce some sort of active recovery.

Allen Yeh
04-24-2007, 05:42 AM
April 24, 2007

Foam Rolling - 30 minutes during Heroes (best show on TV!).

Haven't worked out since the 19th, was on travel all weekend. This week I will start the running program that James so kindly wrote up for me. 3x a week.
http://www.performancemenu.com/forum/showthread.php?t=866

In terms of what else I will be doing, I like this template:
http://www.t-nation.com/readTopic.do?id=1475469&pageNo=0

And was thinking I'd integrate that with what Peter recommended above with the OHS, perhaps that is putting too much on my plate at once? I guess I'll see how I feel after a week or 2 and cut back if doing too much.


My Modifications of workout 1 Strength Based:
Warmup - OHS (since this isn't overly leg intensive I put it here but perhaps throw in the end after the front squats? hm?)
A1. Front Squat 5x5
A2. 2-point DB Row 5x5
(Rest 90 seconds between sets, alternating exercises)

B1. 1 legged Romanian DL 3-4 sets x 8-10 reps
B2. Neutral Grip Incline DB Press 3-4 sets x 8-10 reps

C1. Triceps 3 sets x 8-10 reps
C2. Biceps 3 sets x 8-10 reps
C3. Core Movement 3 sets x 15 reps

D. James Evan's Running Program or rest, depending on how much running has already been done.


My Modifications of workout 2 metabolic based :
Sets/reps week 1 - 4 x 10, week 2 - 3 x 10, week 3 - 5 x 10, week 4 - 3 x 10

Warmup - OHS
A1. Sumo deadlifts
A2. pull-ups
A3. DB overhead press
A4. Overhead MB Lunge

***Perform in a circuit fashion. Do all 4 exercises back-to-back, then rest 90 seconds. Repeat for allotted number of sets.

B1. Rotator Cuff (External Rotation) 3x10
B2. Core Movement (Roll-Outs) 3x10

C. 15-20 Minutes LIGHT Aerobic Activity

Rick Deckart
04-24-2007, 09:01 AM
If you want to combine that with the OHS schedule I gave above I would probably do three lighter worksets in the first session, say for a start 45kg x 5 reps x 3 sets, and do session two with heavier OHS, say ~60kg x 5 reps x 3 sets . If three sets in the second session is too much either drop down to one set of five or three sets of three reps. And I would probably drop the swings/pullups inbetween too... Increase the weights in both sessions so that session one stays around 70--75% of session two.

Allen Yeh
04-25-2007, 04:59 AM
Thanks for the suggestions Peter.

Allen Yeh
04-25-2007, 05:16 AM
April 24, 2007
Core Performance Movement Prep
Burgener Warmup - 45 x 1
OHS - 45 x 5, 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5

Front squat from the bottom - 135 x 2, 185 x 1, 185 x 5, 185 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
2 point DB row - 15 x 5, 25 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5

1 leg Straight leg DL - 25 x 10, 25 x 8, 25 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 65 x 10, 65 x 10, 65 x 10

Rope Pressdown - 100 x 8, 100 x 8, 100 x 8
(superset with no rest)
Cable curl - 70 x 10, 70 x 10, 70 x 10
(superset with no rest)
Reverse Crunch on Incline - 15, 15, 15
(120 seconds rest at end of tri-set)

Run #1 - Supposed to be 15 minutes straight but my reselts weren't up to par.

6:00 Run, 1:00 walk, 1:21 run, 1:00 walk, 1:39 Run, 1:00 Walk, 1:00 Run, 1:00 walk, 1:00 Run, 1:00 walk, 1:22 run

Total time - 19:22 - 12:22 run, 7:00 walk total distance ~1.66 miles

Notes:
-OHS - Started out a little lighter than Peter suggested but it felt fine, maybe I'll go to 3 sets of 3 rather than 3 sets of 5.
-FS from the bottom - I recall reading DJ liked doing his FS's from the bottom position so that's what I did. I dropped the weight down to 175 because my right knee started to sway in on the 2nd set.
-1 Leg SLDL - Hard, it took me a bit to get used to doing it but by the 3rd set I think I nailed the form down.
-Incline press - Either using a neutral grip is a lot harder than a regula grip or I got a lot weaker in the past 2 months.
-Rope Pressdown - Haven't done these in a looooong time, it was harder than I remember
-Run - What was supposed to just be a slow jog outside turned into an interval session because at 6:00 I just sucked, I thought I was going at a pretty slow pace but I just couldn't keep my feet moving. I'm going to try this again today because I am pretty dissapointed in my freaking self!

Allen Yeh
05-01-2007, 05:09 AM
Nothing productive below, more of a whine/bitch:

These past 2 weeks have been rough with working out, if I don't make it to the gym because of work I have it seems to feel like no time at home.

My wife's condition seems to be getting worse, having a migraine seems to be her permanent condition now. Time spent at home is either watching/helping one or all of the kids or it's time spent cleaning or sleeping. I know that when there are tons of stressors going on I need to take a break so I don't go crazy, but on the other hand I feel like I'm going crazy because I feel like I need to get in the gym to get the rust out and have some time to myself.

I know it's hard on my wife since she is the one that is sick and in pain but I feel like I'm going crazy somedays.

Rick Deckart
05-01-2007, 05:17 AM
You have my sympathy and just a word of advice from somebody who knows these kind of obstacles all to well: Relax, there are more important things than working out and remember that some of the greatest long distance runners take a full month off from all training every year. You are still young and have all the time in the world. Things will get better and sometimes one has to stick to the little things like 10 pushups/pullups etc every morning etc. which will help to cope with it.

Allen Yeh
05-01-2007, 08:14 AM
Peter,

Thanks.

Allen Yeh
05-01-2007, 12:19 PM
May 1, 2007
Row @ 6 - 500m 2:02
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 6 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
walking quad same - 3 L/R

scap pushup - 15
wall slide - 10

OHS - 45 x 5, 45 x 5, 95 x 4, 120 x 3, 120 x 3, 120 x 3
sotts press - 45 x 5

Metcon EDT style - 6 rounds - 45 seconds rest after each round
pullup - neutral grip - 5, 5, 5, 5, 5, 5
single leg squat to bench - L/R - 5, 5, 5, 5, 5, 5
standing db overhead press - 40 x 5, 5, 5, 5, 5, 5
snatch grip deadlift - 95 x 5, 5, 5, 5, 5, 5

external db rotation - 10 x 10, 12.5 x 10, 12.5 x 10
Half Kneeling Chops - 50 x 10, 30 x 10

Run outside - run/walk - 2:36/1:00, 1:00/1:24, 1:00/1:00, 1:00/1:00, 0:30/1:00, 0:30/2:00, 0:45/0:45, 0:43

Total time: 16:14

Notes:
-It was great to get a workout in, no distractions just me and the gym.
-New CP exercises - For something a little different, some felt great/odd
-OHS - 120 didn't feel too great but was doable
-EDT circuit- This felt pretty good, was aiming for a total of 40 reps, but the pullups in the 6th round were broken.
-Half Kneeling Chops - 50 was too heavy, 30 was just right.
-Run - This was rough, it was supposed to be a 15-20 minute easy run but I got a stitch after the first run and I kept it low to try to get the stitch to go away.

Allen Yeh
05-02-2007, 11:36 AM
May 2, 2007
Core Performance Movement Prep:
Hip abduction quadruped - 6 L/R
YTWL on bench - 5 x 8 for all 4 movements
quadruped posterior rocking - 8
Adduction sidelying - 8 L/R
Reach Roll - 8
X band walk - 8 L/R

Core Performance Movement Prep:
Hip crossover - knees bent - 6 L/R
Glute bridge - 10 L/R
Rotational fallout - 6 L/R
knee hug - 6 L/R
backward lunge - 6 L/R
knee hug lunge elbow to instep - 3 L/R
leg cradle - 6 L/R
inverted hamstring - 6 L/R
lateral squat - 6 L/R

Walked over to the track and did the following:
25m sprints - 4 sprints with 1 minute rests
400m sprints - 1:29 w/ 2x rest, 1:32 w/ 3x rest, 1:37

VMO band extension - 12 L/R, 12 L/R
behind the neck band pulldowns - 8, 12

Notes:
-New CP exercises - For something a little different, some felt great/odd, really taxing my balance at times.
-25m's - These felt fine.
-400m's - These felt crappy! 1:29 I think is a PR for me but even with a rest ratio of 2-3x my time still creeped up.

-Running - I really want to get started on the program James wrote up for me but I keep getting so discouraged whenever I go out and am unable to complete 15 minutes straight. I feel like I'm just unable to govern my pace when I'm running on the road, I'm possibly going to invest into a pedometer or something to kind of give me a gneral idea of how fast I am going.

Rick Deckart
05-02-2007, 11:42 AM
With respect to running I can only say: Stay slow and wait for the 'second wind', try to feel your rhythm and after 5--10 minutes things will get dramatically easier. Don't start so fast that your into the lactate threshold zone. If it is necessary start with a baby tempo and don't worry after 3--4 weeks things will get much better.

Allen Yeh
05-02-2007, 11:46 AM
With respect to running I can only say: Stay slow and wait for the 'second wind', try to feel your rhythm and after 5--10 minutes things will get dramatically easier. Don't start so fast that your into the lactate threshold zone. If it is necessary start with a baby tempo and don't worry after 3--4 weeks things will get much better.

It's weird because the last 2 times I went out to try just 15 minutes at a very easy pace. I always think I going pretty slowly in my mind but then my body tells me you better stop...or else.

Today at the track I realized what felt like slow the previous run attempts was really more like my 400m pace and I really really need to make myself slow down.

Rick Deckart
05-02-2007, 11:52 AM
Even when you are slow the first five minutes will probably not feel so good, but don't worry, ~ after that interval the magical 'second wind' will set in, which is nothing else than the time your body needs to adapt to the task at hand, running at a constant tempo. Think about walking tempo and a bit more, just keep moving, if you are able to keep up a conversation during your run the tempo is about right.

Allen Yeh
05-03-2007, 02:44 AM
May 3, 2007
Rest Day - I'm taking a rest day on purpose! Giving blood in the afternoon in a non fasted state, heh.

Blood letting went well. Tried out those mobility drills for the feet, interesting it was pretty uncomfortable which I wasn't too shocked about. Did them in my hallway of the apartment so it was only a 5 m distance.

Allen Yeh
05-04-2007, 08:42 AM
May 3, 2007 update

I forgot to mention these numbers that the Red Cross took kind of had me wondering about user error.

Temperature - 97.2 (I'm typically lower than 98.7 but this low?)
pulse - 50 (lowest I've ever had so I was definitely thinking user error)
blood pressure - 104/70 (see pulse)

Allen Yeh
05-07-2007, 09:45 AM
May 5, 2007
Army PT Test
Maximum reps in 2 minutes:
Pushups - 59
Situps - 62

2 Mile run - Had a mini asthma attack after a mile or so, so I'm not posting my time due to my being dissapointed/embaressed of my finish time.

IMT's all afternoon -low crawl, high crawl, 3-5 second rush
+ sprinting up hills

Notes:
-PT Test - Not happy with my pushup score but I thought this time I'd try a different strategy than what I do all the other times and try to pace out my pushups throughout the 2 minutes. Usually I just hit as many as I can which is around 40 in the first 30 seconds and then rest for a few and bang out more. The pacing method just resulted in me having less total pushups in the first minute.
Situps - 62 I'm fine with this, kept a pretty good pace.
Run - The cold outside just increased my dread for the run and of course after pushing through my 3/5 lap I started to feel the tightness. Bah f!!!in humbug. Oh well I will kill the next test (as long as it's not less then 40 outside).

Training - Wow for once we actually did stuff at drill other than sit around and bitch about how we never do things. The training was great and a really good refresher for myself and good to pass information to the lower enlisted.

Allen Yeh
05-09-2007, 08:13 AM
May 8, 2007
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R

scap pushup - 15, 15
OHS - 45 x 5, 45 x 5, 95 x 4, 125 x 3, 125 x 3, 125 x 3
Sotts Press - 45 x 5

Front squat from the bottom - 175 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5

1 leg Straight leg DL - 30 x 8, 30 x 8, 30 x 10
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 70 x 10, 70 x 10, 70 x 10

Barbell curl - 85 x 6, 85 x 6, 85 x 5
(superset with full rest - 60 seconds)
Reverse Crunch on Incline - 15, 15, 15

Foot mobility drills
400m run - to calibrate Ipod+nike thing
400 m walk - to calibrate Ipod+nike thing
Run #1 - 15 minutes - Distance 2.9 km's ~1.8 miles

Notes:
-OHS - 125 felt good
-FS from the bottom - 175 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - Stick with 30#'s
-Incline press - 70#'s was hard but doable, I'll try 75#'s next week
-Run - I managed to keep my speed low enough that I completed all 15 minutes without stopping except for the stoplights but I kept my feet moving. Used my new ipod+ thing which was kind of cool as it's a pedometer attachment to the ipod, it calculates pace and it has voice telling you how far you've gone or how much time you have left. PRetty neat.

Rick Deckart
05-10-2007, 10:35 AM
May I ask a question Allen? How do you start the OHS, behind the neck push press, or do you snatch the weight? If you can I would stick to a snatch as long as possible. Seems to work better that way... If you can't snatch the weight, and if you have bumper plates, I would drop the bar, wait 30--60 seconds, clean/power clean it, place it in the rack, wait again 60--120 seconds and use a push press to lift it, if that makes sense. I tried all kind of variations during my OHS cycles and starting those 'snatchable' OHS weights with a snatch seem to work much better in my limited experience. Turns the exercise into sort of complex training, besides it is some good inbetween practice of the Oly lifts. Just something to consider...

Allen Yeh
05-11-2007, 04:57 AM
I usually snatch the weight for the warmup sets, then for the work set I just throw it on the supports and push press it from behind the neck. I'll try to snatch it for today's session.

Allen Yeh
05-14-2007, 05:38 AM
May 11, 2007
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R

Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 130 x 3, 130 x 3, 130 x 3

Metcon EDT style - 5 rounds - 45 seconds rest after each round
snatch grip deadlift - 95 x 6
chin up - 6
single leg squat to bench - L/R - 6
1-arm standing db overhead press - 40 x 6
Total time: 14:26

external db rotation - 15 x 12, 15 x 12, 15 x 12
Half Kneeling Chops - 30 x 12, 30 x 12, 30 x 12

Notes:
-PS+OHS - 130 felt a bit wobbly on power snatching it up but once I stabilized the overhead squat portion felt good.
-EDT circuit- This felt pretty good, was aiming for a total of 30 reps, and increased the reps/round by one.
-Half Kneeling Chops - Still not done correctly upon reviewing the video online, need to really get these down better.

Allen Yeh
05-14-2007, 05:41 AM
May 13, 2007
Rest - 60 minute massage - My wife was so appreciative of all the Mothers day stuff she ended up giving me a massage! It pays to bust your hump around the house I guess!

May 12, 2007
Rest - Supposed to go running with one of my team members but my allergies were kicking my butt so I took some medicine and called him to cancel.

Allen Yeh
05-15-2007, 07:42 AM
May 14, 2007
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)

CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
Standing y's

CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement

Run 2 - 1 min on, 1 min off, 30 minutes.
Total distance 4.87 km ~= 3.03 miles
Total distance ran ~2.25 miles
Total distance walked ~0.75 miles

Foam Rolling - 30 minutes all lower body

Notes:
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.

Allen Yeh
05-15-2007, 07:57 AM
Plan:
-Core Performance Endurance Book - Basic Program replacing their strength training stuff with my own.
-Running Template from James Evans 2-3 times per week
-Strength days will be what I have been doing.
-Pullups+dips are following what Robb did with his fighter in the PM - 3-5 sets of 2-3 reps, first 2 weeks will be unweighted. 2x/week
-OHS's according to what Peter and I had discussed earlier
-Sprints - on the strength day perhaps a set of 25m-100m sprints totaling no more than 400m in total distance. I am iffy about these because I know I should be focusing on my LD stuff but I don't want to neglect this stuff either.

Goal:
-Get my running up to speed while still having fun in the gym.
-Increase pullup/dip ability

My made up template is to be as follows:
Odd weeks
Day 1 - off
Day 2 - CP Power + Run
Day 3 - Dips, pullups and OHS's + Regeneration
Day 4 - My own strength program as I've been doing + sprints
Day 5 - dips, pullups + regeneration
Day 6 - Power + Run
Day 7 - Regeneration + Run??
Even Weeks
Day 1 - off
Day 2 - OHS's + My own strength program as I've been doing + sprints
Day 3 - Dips, pullups + Regeneration
Day 4 - Power + Run
Day 5 - dips, pullups + regeneration
Day 6 - OHS's + My own strength Program
Day 7 - Regeneration + Run

Most of the moves are easy and progression will follow rapidly.

This might be too much, I'll tailor it after I try it out. I need to make sure I get my stretching and stuff in and stop skipping out.


Comments/Suggestions are always welcome.

Rick Deckart
05-16-2007, 12:18 AM
Looks good, although one day off a week seems a bit optimistic...

With respect to sprints I would follow the advice from the great running coach Jack Daniels:

Stick to strides for the first 4--6 weeks. What are strides? These are 20--30sec runs in mile pace. If for example your best mile time is 6MIN you would need ~22seconds for 100m. That's the pace you want to hold for 20--30sec.

They are done in the following fashion, over 10--30m increase speed until you hit approx mile pace and cruise for 20--30sec, than slow down until you walk. Wait at least a minute, better two (best is to walk) before your repeat. The more relaxed and rested you are the better. Four to six strides work about right. They can easily be done after your long distance runs (or inbetween) too, and will spice things up nicely and they are excellent preparation for the rigours of true interval or sprint work. After 4--6 weeks gradually speed up those strides. If you feel empty or shattered after a run finish it with some strides and see how you feel...

Allen Yeh
05-16-2007, 04:23 AM
Looks good, although one day off a week seems a bit optimistic...

With respect to sprints I would follow the advice from the great running coach Jack Daniels:

Stick to strides for the first 4--6 weeks. What are strides? These are 20--30sec runs in mile pace. If for example your best mile time is 6MIN you would need ~22seconds for 100m. That's the pace you want to hold for 20--30sec.

They are done in the following fashion, over 10--30m increase speed until you hit approx mile pace and cruise for 20--30sec, than slow down until you walk. Wait at least a minute, better two (best is to walk) before your repeat. The more relaxed and rested you are the better. Four to six strides work about right. They can easily be done after your long distance runs (or inbetween) too, and will spice things up nicely and they are excellent preparation for the rigours of true interval or sprint work. After 4--6 weeks gradually speed up those strides. If you feel empty or shattered after a run finish it with some strides and see how you feel...

In regards to a day off:

True, I already deviated off the plan as I had to get home to watch the kids so my wife could enjoy her Mothers Day gift and I wasn't able to leave work at lunch to get my workout in. I was thinking I should rethink the plan a little bit to allow for work/life.

Strides:

Interesting, I was about to ask about why you want to do strides. Then I saw the answer at the end of your post. Right now I'm at a PR of 1:30 for 400m, not sure about my best mile I'd guess it's 6:30-7:00 so I should do strides at around 26 sec?

Rick Deckart
05-16-2007, 04:34 AM
Yup, you don't need to be exact about this, just a comfortable fast speed 26sec/100m is perfectly fine, focus on relaxation and good mechanics, smooth acceleration and deceleration and stay on the lower side of duration until you feel comfortable with it. They teach good running and leave one energised and rested.

Really not matter how flat I felt after a run they always left me feeling great.

I usually don't make claims, but I cannot but conclude that strides worked wonders for my running ability.

Derek Simonds
05-16-2007, 11:35 AM
Allen, Peter is right on the mark with the strides. I used them extensively when I first started running distances 4 years ago.

I even started with shorter strides and I tried to make them more like Fartlek intervals. I would look up and say ok I am going to run with some strides to that light post. I envisoned myself running with my buddies as a kid. I will race you to the light post.

Allen Yeh
05-17-2007, 05:41 AM
May 16, 2007

CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift

scap pushup - 12, 12, 12
Burgerner WU - 45 x 1

Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3

Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3

Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile

AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,

hip mobility
muscle snatch - 45 x 5

Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!

Rick Deckart
05-17-2007, 10:03 AM
Power snatching 60kg for somebody of your size/weight and who does not do the Oly lifts as a priority is okay in my book. You are doing great!

Allen Yeh
05-18-2007, 02:11 PM
May 18, 2007
stick dislocates - 5, 5, 5, 5, 5
band pull aparts - 5, 5
thoracic extension - 10, 10

CPMP - 1 set of 5 reps - 3:00/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)

Pillar bridge front - 1:15

CP Prehab- 2 sets of 8 reps - 9:10/10 min
Pillar bridge front - 24 second hold
Pillar bridge lateral - 24 second hold
Glute bridge marching
X-band walks
adduction quadruped
abduction sidelying
Standing y's

CP Elasticity - 2 sets of 5 -7:49/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement

1-arm GS swing - 12kg KB x 20 L/R
- 24 kg KB x 10L/R, 15L/R
2-arm GS swing - 24 kg kb x 30

Shaf KB complex:
Goblet squat
bootstrapper
crush press
2H swing
Done with 24 kg KB and descending ladder style 5,4,3,2,1
Total time: 8 minutes

Notes:
-GS swing - Definitely a bit different than the "hard style" took a little bit of getting used to
-Shaf's kb complex - bootstrappers with the 24 kg was rough, everything else wasn't bad at all. Definitely got a bit of sweat going.

Allen Yeh
05-21-2007, 08:12 AM
May 20, 2007
Rest - 2 year anniversary, I had a little bit too much wine and I'm paying for it today. That's what I get for not drinking at all for months and then downing a bottle. UGH, I'll be paying for it in the gym today, must drink more water!


May 19, 2007
Rest - Supposed to do Benchmark A again but by the time I got a chance to have a moment to myself I just wanted to relax.

Allen Yeh
05-21-2007, 08:19 AM
Power snatching 60kg for somebody of your size/weight and who does not do the Oly lifts as a priority is okay in my book. You are doing great!

Thanks! Perhaps after my run time gets upped I'll have an Oly focused routine, I've pretty much avoided doing it because of the lack of decent equipment.

I attended a impromptu Oly workshop that Dan John did in January 2006 and he upped my PS from 40kg to 60 kg in the span of an hour. I'm pretty sure I weighed more then so I guess my BW to weight snatched ratio got a little better.

Allen Yeh
05-22-2007, 04:59 AM
May 21, 2007
CPMP - 6 reps in 4:09
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)

hand walk x 3

PS+OHS - 45 x 5, 45 x 5, 95 x 4 140 x 3 (PR!! in PS!!), 140 x 3, 140 x 3

Front squat from the bottom - 180 x 1, 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5

1 leg Straight leg DL - 35 x 10, 35 x 10, 35 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 75 x 10, 75 x 10, 75 x 10
Rope Press down - 100 x 10, 105 x 10, 110 x 10
cable curl - 80 x 10, 85 x 10, 90 x 10
Reverse Crunch on Incline - 15, 15, 15
(triset with full rest at end - 60 seconds)

leaning db lateral raise - 20 x 12L/R

Foot mobility drills ~25m
100m strides x/1:00 rest - 27.53(barefoot), 22.78, 21.80, 22.15, 19.17, 19.93

Notes:
-Power Snatch - PR!!! I haven't snatched more than 135 ever, and the 140 felt really easy, I just really focused on chest up, chin out, heels and jump! (Thanks once again to DJ).
-OHS - 140 felt really good, had a problem stabilizing the weight at first but then it felt great. I can't wait for 145.
-FS from the bottom - 180 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - My advice from last week was to stick with 30#'s and of course I didn't! oops 35 was rough, definitely staying at 35!
-Neutral grip Incline DBpress - 75#'s was good, 80 is next!
-Foot mobility drills - I realized last time I did 50m's of each drill, oops, 25m's was still challenging but much easier than the 50m's
-Strides - Interesting, it wasn't full out but neither was I shuffling along either, the totally barefoot run was interesting also. My last 2 strides I sped up a little bit but I should have stayed at ~22.


Foam Rolling/Triugger point stuff - 45 minutes - whole body

Rick Deckart
05-22-2007, 11:56 AM
Really good!

Allen Yeh
05-23-2007, 03:09 AM
May 22, 2007 - Broken into 2 sessions due to time constraints

Session 1:
Row@6 - 500m - 1:44.3
CPMP: 8 reps
Hip abduction quadruped
adduction lying
leg over

reach, roll and lift - 10L/R, 10L/R
quadruped oblique crunch - 6L/R
tick tocks - 6L/R
scap pushup - 10, 15

30# weighted vest
Ring Dips - 2, 2, 2, 2
(Superset with full rest - 60 sec)
Pullups - 2, 2, 2, 2

Ring support - 25 sec, 25 sec
Ring elbow lever work - 15 sec, 10 sec, 9 sec

Session 2:
Run 4 - Benchmark A - 2 miles
Time: ~15:30
Avg Speed - 7:45/mile

stick dislocates - 5, 5, 5, 5, 5,
Russian Pool mobility drill - 10L/R

Notes:
-Dips - Not too hard but it wasn't easy with the vest either, next time I'll either up the reps or sets but stay with the 30# for now
-Pullups - Easy
-Run 4 - The first 1/2 mile I was flying at 7 min/mile but a couple of times I slowed down to 9/mile near the end. I think I did better than 15:30 but I didn't remember to hit my stopwatch when I first started. This is better than my previous 2 mile effort on 5/6 at 19:00 but I also didn't have an asthma attack either so it's not a great comparison.

Yael Grauer
05-23-2007, 12:19 PM
Sweet power snatch #s!

Allen Yeh
05-24-2007, 04:46 AM
Sweet power snatch #s!

No no.....embaressing power snatch #'s! haha I need to be pounds next to everything. so really my PS PR is like 63 kg's not impressive when I weigh around 83-84 kg's.

Allen Yeh
05-24-2007, 05:22 AM
May 23, 2007
CPMP - 1 set of 6 reps - 3:09/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)

CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
X-band walks
hip external rotation sidelying
Standing y's

CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement

Foot mobility drills ~25m's 3:00

Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles

Foam Rolling/Trigger point - 30 minutes upper body

Notes:
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.

Allen Yeh
05-25-2007, 04:02 AM
May 24, 2007
Rest
-Complete rest, supposed to stretch, didn't get around to it.
-Rolled the arches of feet throughout the day at my desk and at home.

Allen Yeh
05-25-2007, 12:29 PM
May 25, 2007
Foot mobility drills ~25m's

CPMP - 8 reps in 4:35
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)

hand walk x 4

PS+OHS - 45 x 5, 45 x 5, 95 x 4, 145 x 3 (Another PR!! in PS!!), 145 x 3, 145 x 3

SGDL on box - 135 x 3

DL on box - 135 x 2, 185 x 6, 185 x 6, 185 x 6, 185 x 3
(Superset with full rest - 60 seconds)
Ring Dips - BW x 5, 6, 6, 3
(Superset with full rest - 60 seconds)
pullups - BW x 6, 6, 6, 3

Sumo DL - 135 x 6

2 Rounds of the following:
1-Arm overhead DB Press - 40 x 12. 45 x 10
1 leg squat - 10 x 8, 10 x 8
DB Curl - 35 x 10, 35 x 8
Close Grip Bench - 95 x 12, 95 x 10

Standing Cable chop - 30 x 8L/R, 30 x 8L/R
Muscle Snatch - 45 x 8
Sotts Press - 45 x 2

Notes:
-Power Snatch - Anoter PR!!! 2 in the same week!
-OHS - 145 felt great!
-DL on a box - This felt really weird, focused on hip extension at the top rather than leaning back as I realized I often did
-Sumo DL - Haven't done these in a year? Felt good, scraped the heck out of my shins though.

Allen Yeh
05-29-2007, 06:29 AM
May 26- 28, 2007
Rest- Supposed to get a run in at least once during these 3 days but was too busy with the whole memorial day weekend thing. Plenty of walking in DC on the 28th though.

Allen Yeh
05-29-2007, 10:58 AM
May 29, 2007
CPMP - 1 set of 4 reps - 2:30/7 min
Quadruped Posterior Rocking
Inverted Hamstring (backward)
Forward Lunge elbow to instep (walking)
Knee hug (walking)
Pillar March (in place)

Burgener WU- 45 x 1

PS + OHS - 45 x 5, 45 x 5, 95 x 4, 150 x 3 (Another PR!!), 150 x 3(bad release, shin = hurt), 150 x 3

Rings Dips - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
(Superset with full rest - 60 seconds)
Pullups - bw x 3, bw+30# vest x 3, 3, 2, 3, 3

Run #2 revisited - 1:00 on/1:00 off -
Total distance - 3.02 miles??
Total running distance - 2.27 miles??
Total walking distance - 0.75 miles??

Stretching - Comprehensive lower body stretching - 15 minutes

Notes:
-This was supposed to be a Power day but the b-ball court was off limits so I switched it.
-Power Snatch - Another PR! 3 PR's in less than 2 weeks, talk about improvements due to refining technique.
-OHS- Felt great, no problems other than a bad release on the 2nd heavy set and my shin wasn't very happy with me after that
-PU's/Dips - Felt great, not too taxing but not a breeze either.
-Run #2 revisited - So 2 weeks later I end up with the exact same time, BUT I really think I need to recalibrate the Nike+ sensor, at what I am almost positive is a 0.75 mile mark, the sensor told me it was at 0.62 miles. However this isn't a bad thing since I'm actually running more than what the thing is measuring.

Allen Yeh
05-31-2007, 10:22 AM
May 31, 2007
CPMP - 10 reps in 5:08
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)

hand walk x 5
Behind the neck band pull-aparts x 12
Scap Pushups x 15

PS+OHS - 45 x 5, 45 x 5, 95 x 4, 155 x 0, 155 x 0

Ring Dips - BW x 3, BW+50# vest x 2, 3, 2, 2, 3
(Superset with full rest - 60 seconds)
pullups - BW x 3, BW+50#vest x 3, 3, 2, 2, 3

Neutral Grip Incline DB Bench Press - 80 x 8, 80 x 8, 80 x 6
(superset with full rest - 60 seconds)
Seated Cable Row - 170 x 8, 170 x 8, 170 x 6

Foot mobility drills ~25m
100m strides x 6 - accidentally erased the times out of my watch

nike+ calibration:
400m walk
400m run
400m walk

Notes:
PS - 155 just wasn't in me today so I just stopped after 2 attempts.
Dips - 50# didn't actually feel that much heavier than the 30# vest, once I can do 5 sets of 3 I'll either add reps or sets?
Pullups - Felt great
Strides - Did the 1st stride barefoot, then the other 5 with shoes.
Nike+ calibration - I used the track to recalibrate the nike+ thing and apparently I was off by 40m's per 400m's, meaning it would say I had run 360m when I actually had run 400m, that adds up to a lot after a mile or 2, so if it tells me I ran 3 miles, in reality I ran closer to 3.3 miles?
-Knee pain- After I finished all that above stuff my right knee feels a bit puffy, I had no problems during all that stuff, so I plan on icing it as much as possible tonight and hope it's 100% by Saturday morning (2 mile test).

Rick Deckart
06-02-2007, 12:16 AM
Maybe you should spread the warmup sets during the OHS, a la Starting strength for example for a 70kg top set it would look like:

20,0kg x 5 reps x 2 sets
32.5kg x 5 reps
45.0kg x 3 reps
57.5kg x 2 reps
70.0kg x 5 reps x 3 sets

20.0kg increases are a bit high if you are near you current max. If 70.0 is too much I would either snatch something you can snatch, place the barbell into the rack, weight a while and pushpress OHS it, or use a clean to get in into the rack. If you want some extra work you could also clean the weight, push press it, lower behind the neck, regrip and snatch grip pushpress it plus the OHS.

Allen Yeh
06-04-2007, 04:04 AM
June 3, 2007
-Sleep!

June 2, 2007
Drill Weekend
-APFT:
62 pushups
65 situps
15:56 2 mile run (Not the best pace BUT after 2 miles I felt like I could keep on going! The only 2 1/4 mile paces that I liked were there first 400m's and the last 400m's of 1:45 and 1:47 the other 400m's were all ~2:00). Thanks to James!
-Definitely got a bit dehydrated out at the M16 despite my best efforts to stay balanced.

June 1, 2007
Drill Weekend
-M9 Range shot a 34/40, not bad.

Allen Yeh
06-04-2007, 12:36 PM
June 4, 2007
CPMP - 6 reps in 3:29
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
pillar march (moving)

scap Pushups x 15
scap dips x 15
hanging scap retractions x 10

PS+OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 155 x 3(press out), 155 x 3(no PS, push pressed up), 155 x 2 (same as previous set)

Deadlift - 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 2, 275 x 3, 275 x 1, 275 x 2, 275 x 3

Ring Dips - BW x 4, BW+30# vest x 4, 6, 6, 4
(superset with full rest - 60 seconds)
Chin-ups - BW x 4, BW+30#vest x 6, 5, 4, 4

1-arm overhead DB press - 45 x 10, 55 x 8, 55 x 8
(superset with full rest - 60 seconds)
1-leg squat to bench - 10 x 10, 10 x 10, 10 x 8

Cable reverse grip pressdown - 100 x 12, 100 x 12
(superset with full rest - 60 seconds)
Cable curl - 90 x 12, 100 x 12

Foot mobility drills ~25m

Notes:
-CPMP-CP Strength level 2 phase A - will move up to 8 reps next time
-Power Snatch - Took Peter's suggestion and added an intermediate set, manage to PS the 155 with a press out, I know if I really really took the time to hit my snatch form I could get 155. My biggest struggle is my lack of dropping in the hole, I'll be doing some research and perhaps in a month or 2 (after wife recovers some from surgery) I'll start having a more of a Olympic lifting focus.
-OHS - Felt easy but the last rep of the last set I dropped in when I was down in the hole after a slight forward lean.
-Deadlift - After reading a bunch the last few months I realized I wasn't deadlifting right and that's why it felt like my lower back was hit with a bat everytime I approached 400#'s. Really really focused on firing my glutes at the top and NOT hyperextending my back. We'll see in the next few days how successful I was though I felt like I was doing it better than I have in the past.
-1-leg squat- Biggest issue I have with this movement is BALANCE!!!! I would love to be able to do a complete set without touching my other foot to the ground in between some reps. I know I just started these and I'm being greedy but balance has not ever come easy to me and I'm really trying to spend more time on one foot throughout my day, kind of GTG with balancing.

Allen Yeh
06-06-2007, 04:08 AM
June 5, 2007
Long DAY at the Dr.'s for my wife then watched the baby during her 2nd appointment of the day. Then the 8 year olds flag football practice. Did 30 minutes of foam rolling at night after the kids were all in bed.

Allen Yeh
06-11-2007, 04:55 AM
I need to get back on the boat this week for a little bit before heading off to NY for Lauries surgery. Working out is part stress relief for me and last week by weeks end I was seriously on edge after missing all sessions other than the 6/4.

If you would like to read more about my wife's surgery/conditon please take a read at http://laurieyeh.blogspot.com
I know I haven't really mentioned it except in passing comments here and there but...well there it is.

I've been toying with the idea of bringing at the very least my foam roller and kb with me in the event I have time to get a workout in at my parents house as I will be watching all 3 kids for the week and visiting my wife as much as I can while still allowing her to rest/recuperate in the hospital. We shall see.

Allen Yeh
06-11-2007, 10:26 AM
June 11, 2007
CPMP - 6 reps
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)

hand walk x 6


1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 3, 95 x 5, 95 x 4, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)

2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 25 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)

3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)

Tabata row + 5 minutes slow rowing + Tabata rows - w/ damper at 5 total distance - 2416m

Foot mobility drills 6 x ~25m
stretching - general all body ~10 minutes

Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - This sucked, the 95 started slipping out of my grip the 2nd set so I had to reduce it to be able to keep the movement flowing. All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 25 was doable, for one set, had to move down in order to keep the weight moving.
-3. Squats - Harder than it looked on paper!
-Tabata Row - Not too bad but my glutes were screaming by the end.

Rick Deckart
06-11-2007, 11:31 AM
I need to get back on the boat this week for a little bit before heading off to NY for Lauries surgery. Working out is part stress relief for me and last week by weeks end I was seriously on edge after missing all sessions other than the 6/4.

If you would like to read more about my wife's surgery/conditon please take a read at http://laurieyeh.blogspot.com
I know I haven't really mentioned it except in passing comments here and there but...well there it is.

I've been toying with the idea of bringing at the very least my foam roller and kb with me in the event I have time to get a workout in at my parents house as I will be watching all 3 kids for the week and visiting my wife as much as I can while still allowing her to rest/recuperate in the hospital. We shall see.

Allen,

all the best to your wife and your family. Do yourself a favour and don't take anything for a workout with you. Don't worry, you didn't start training last week, so you won't loose any fitness during that week...

Yuen Sohn
06-11-2007, 12:19 PM
Allen,
My thoughts will be with you, Laurie and the rest of the family.

If you find yourself needing a place to blow off some steam, you are more than welcome to stop by Lost Battalion Hall in Rego Park, Queens (Mondays and Wednesdays are the days my team practices). I know your hands will probably be more than full, but thought I'd extend the offer, just in case.

Yael Grauer
06-11-2007, 12:26 PM
Sending prayers for you, your wife and the rest of your family...

Allen Yeh
06-12-2007, 03:46 AM
Allen,

all the best to your wife and your family. Do yourself a favour and don't take anything for a workout with you. Don't worry, you didn't start training last week, so you won't loose any fitness during that week...

Too true. I won't even worry about it. Thanks.

Allen Yeh
06-12-2007, 03:51 AM
Allen,
My thoughts will be with you, Laurie and the rest of the family.

If you find yourself needing a place to blow off some steam, you are more than welcome to stop by Lost Battalion Hall in Rego Park, Queens (Mondays and Wednesdays are the days my team practices). I know your hands will probably be more than full, but thought I'd extend the offer, just in case.


Thanks Yoon, what time do you guys practice? Even if I'm not able to workout it'd be cool to stop by.

Allen Yeh
06-12-2007, 03:53 AM
Sending prayers for you, your wife and the rest of your family...

Thank you Yael.

Yuen Sohn
06-12-2007, 02:32 PM
Hey Allen,
Practice is usually from around 5:00PM-ish to 9:45PM. Depending how work goes, I generally show up between 5:00 to 7:00.

Allen Yeh
06-27-2007, 05:44 AM
I need to figure out something to do that right now to keep my sanity.

Training wise: I was thinking this week doing the whole ring overhead squat, dips, pullups and deadlift thing with a focus on feeling normal. Then next week focusing on the Real Fast Fat Loss program again and just use that for my lifting. What to do...what to do.

Running wise: I need to get back on the road and get in at least 2 sessions per week. Easier said than done though.

Allen Yeh
06-27-2007, 09:02 AM
June 15, 2007

foot mobility drills
YTWL - 5 x 8 all
X band walk x 8 L/R
push-up plus x 8
quadruped abduction x 8 L/R
hip adduction (sidelying) x 8 L/R
band pullaparts x 8
hip crossover x 6
knee hug x 6
hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6

1. front squat + push press - 45 x 5, 95 x 3, 95 x 5, 95 x 5, 95 x 5, 95 x 5

2a. Waterbury DB row - 40 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 95 x 5L/R, 95 x 5L/R, 95 x 3L/R, 95 x 3L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 5, 5, 5
(rest 30 seconds before repeating 2)

3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)

4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 183 swings

Notes:
-Front squat + push press - Tried it as a thruster but thought for strength it'd be harder to do the front squat then the push press
-Waterbury DB row - not hard
-good morning + lunge - this one kind of sucked! The last 2 sets I went from 5 each leg to 3
-squat jump to chin w/ knee tuck - not hard but all 3 of these in a row was rough.
-KB swings - I managed my fatigue pretty well I thought, 183 is the number to beat!

Allen Yeh
06-27-2007, 09:09 AM
June 27, 2007

foot mobility drills ~25m
Run #1- 15 minute run - Total distance ~1.85 miles - 1st mile was a 7:35 pace, after that my pace fell apart
Prehab:
quadruped abduction x 8 L/R
YTWL - 5 x 8 all
quadruped posterior rocking x 8
wall slides x 8
hip adduction (sidelying) x 8 L/R
scap push-up x 16
X band walk x 8 L/R
reach roll and lift - 8 L/R

Deadlift - 45 x 5, 135 x 3, 185 x 3, 185 x 3, 185 x 3,
(rest 60s before pullups)
pullups - 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)

Notes:
-Run #1 - I need to run earlier or later in the day, it was HOT today and it was only 10 am! I'm happy I managed to slog through despite this being my first time running in weeks.
-deadlift- went light worked on good hip extension rather than back extension, felt great.

Allen Yeh
07-03-2007, 04:05 AM
July 2, 2007

CPMP
Lunge w/ lateral flexion (moving) - 6
Drop lunge - 6
inverted hamstring (backward) - 6
elbow to instep - 3
Knee hug (moving) - 6
hand walk (forward) -6

Deadlift - 45 x 5, 135 x 3, 225 x 1, 225 x 2, 225 x 3, 225 x 3
(rest 60s before pullups)
pullups - 2, 3, 3,
(rest 60s before ring dips)
ring dips - 2, 3, 3
(rest 60s before repeating cycle)

AC Complex A - 4 sets of 5 reps w/90 seconds rest - 95 #'s
Bent over barbell row
Hang power clean - all above the knee
thrusters
jump squats
good morning

foot mobility drills ~25m
5 x 50m strides - ~8-11 seconds, 60 seconds rest between

Notes:
-deadlift- Felt great @ 225 I'll up the weight a bit more next time, would lieki to be working at least 1.5xBW for me 3RM
-Pullups and Ring dips - Still unweighted until next week, maybe not even then
-Complex A - 95 pounds in the end was a bit much, the good mornings were sort of a pain and my wrists were killing me from the hang cleans and thrusters, next time I might drop the weight down to 85
-50m sprints - not sure if the term strides is applicable to under 100m's the intensity was right under a full out sprint but much above my 1 mile pace.

Allen Yeh
07-05-2007, 06:42 AM
July 3, 2007

Movement Prep:
Calf Stretch - 6
Leg cradle (moving) - 6
lateral lunge (moving) -6
tick tocks - 6
Prehab:
scap pushup - 16
wall slide - 8
x band walk - 8
rotational fallout - 8
YTWL - 5 x 8 all


AC Complex B - 4 sets of 5 reps w/90 seconds rest
Romanian Deadlift - 135, 115, 95, 95
Hang clean + Front squat + Push press (combo lift, 1 rep of each before repeating) - 135/115, 115, 95, 95
Reverse Lunge - 115, 115, 95, 95

Chin-ups - 7, 7, 3, 3

1-arm DB Bench Press - 65 x 8, 65 x 8, 65 x 8
(superset with full rest - 60 seconds)
1-arm DB row (unsupported) - 65 x 8, 65 x 8, 65 x 8

DB curls - 30 x 10, 30 x 3/25 x 2/20 x 2/17.5 x 2/15 x 2/ 12.5 x 1

Notes:
-Complex B - I felt this was a lot harder than Complex A but I did start off at higher weights than in A so that is most likely why. Doing the combo lift was a lot easier on my wrists than doing it the way in the Complex A format.
-Chins - kept the reps low, more the grease the groove than anything else
-1-arm DB bench press- A movement I've totally forgotten about, harder than I remembered.
-1-arm DB Row - Not as bad as the bench press.
-DB Curls - Did a drop set on the 2nd set, ouch.

Allen Yeh
07-09-2007, 07:05 AM
July 6, 2007

CPMP
Lunge w/ lateral flexion (moving) - 8
Drop lunge - 8
inverted hamstring (backward) - 8
elbow to instep - 4
Knee hug (moving) - 8
hand walk (forward) -4

Deadlift - 45 x 5, 135 x 3, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(rest 60s before pullups)
pullups - 3, 3, 3, 3,
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)

AC Complex C - 4 sets of 5 reps w/90 seconds rest
deadlift - 135, 95, 45
high pull - 135, 95, 45
clean - 135, 95, 45
military press - 135x1/95x4, 95, 45
jump lunge- 95 x 2/45x3, 95x3/45x2, 45

snatch + OHS - 45 x 5, 95 x 5
ps + ohs - 135 x 5, 155 x 0
pc+pj+pp+OHS - 155 x 1
ps+ohs - 135 x 3, 135 x 3, 135 x 3

DB farmer walk - 100 x ~20m, 100 x ~20m, 100 x ~10m, 100 x ~10m

Notes:
-deadlift- 245 was no problem, I'll up it to 265 this week
-Pullups and Ring dips - Still unweighted, this week I'll throw in the weighted vest
-Complex C - This one SUCKED, 135 was too heavy to start out with for the military press, 95 was even too heavy for the jump lunges, I cut my effort to 3 sets because I twisted my ankle on the 3rd set of jump lunges and said "screw this!" Next time I do this one I'm going to start with 45.
-OHS - I was able to get 155 x 1 but it didn't feel great so I went back to 135.

Allen Yeh
07-12-2007, 08:40 AM
July 9, 2007

CPMP
Lunge w/ lateral flexion (moving) - 8
Drop lunge - 8
inverted hamstring (backward) - 8
elbow to instep - 4
Knee hug (moving) - 8
hand walk (forward) -4

Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 3, 265 x 3, 265 x 3
(rest 60s before pullups)
pullups - 30#vest x 3, 3, 3
(rest 60s before ring dips)
ring dips - 30# vest x 3, 3, 3
(rest 60s before repeating cycle)

AC Complex D - 4 sets of 5 reps w/90 seconds rest
Jump squat - 95, 95, 95, 45
squat - 95, 95, 95, 45
squat and hold 10s - 95, 95, 95, 45
military press - 95, 95, 95, 45
push press - 95, 95, 45, 45
squat + press - 95, 95, 45, 45

1-arm DB bench press - 75 x 6, 75 x 6, 75 x 3, 55 x 9
(superset with full rest - 60 seconds)
1-arm DB row (unsupported) - 75 x 6, 75 x 6, 75 x 3, 55 x 9

cable curl - 90 x 12, 130 x 3/3/3/3
(superset with full rest - 60 seconds)
rope pressdown - 90 x 12, 130 x 5/3/4

Notes:
-deadlift- 265 was no problem, I'll up it to 285 next time
-Pullups and Ring dips - 30# wasn't too bad, did a total of 3 sets for 3 reps
-Complex D - This complex wasn't too bad though it totally wore out my legs, my biggest limitation with this complex was shoulder pain after holding the bar in place after so many sets in a row, main reason I had to lower the weight on the 3rd set of push presses.
-1-arm DB bench press - Need to start lighter and larger ROM, on the 3rd set I went a little bit deeper and that killed me.
-1-arm db row - no problems really
-cable curl + pressdown - 2nd set I aimed for a total of 12 reps but chose a weight that I could do 3-5 and did 10 seconds of rest between every 3-5.

Allen Yeh
07-16-2007, 04:45 AM
July 15, 2007

Warmup - 0.58 mile run to high school track - 3:58

Sprints -
10 x ~20m (13paces) w/ 60 seconds rest
10 minutes rest
10 x ~27m (18 paces) w/ 60 seconds rest

Cooldown - Run 0.51 miles - 3:29
Walk -0.66 miles 12:20

Notes:
-Sprints - I was supposed to do 25m's for all the runs but they are redoing the track at the HS, I had to use the pace count method and realized I was short the first time and now I realize I'm was long.
-Asphalt track - While I realize it's probably cheaper for the HS to redo the track in asphalt....it sucks compared to what they used to have BAH!

Allen Yeh
07-17-2007, 04:05 AM
July 16, 2007

Foot mobility drills ~25m's
Xband walk - 8L/R
band pushup - 11
quadruped abduction - 8L/R
scap pushup - 16
sidelying adduction - 8L/R
inverted hamstring (backward) - 8L/R
lunge w/lateral flexion - 8L/R
wall slides - 8, 8

Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 2, 265 x 3, 265 x 3, 265 x 2, 265 x 2
(rest 60s before pullups)
pullups - 5, 5, 30#vest x 3, 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 5, 5, 30# vest x 3, 3, 3, 3, 3
(rest 60s before repeating cycle)

Incline DB press - 55 x 12, 70x6/6
(superset with full rest - 60 seconds)
ring rows - BW x 12, 12

Notes: Quick workout today
-Deadlift - I might try to go up next time to 285?

Allen Yeh
07-20-2007, 03:05 AM
July 18, 2007
foot mobility drills
lunge w/ lateral flexion (moving) x 6
Drop lunge x 6
inverted hamstring (backward) x 6
knee hug (moving) x 6
hand walk x 3

1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 1, 75 x 5, 75 x 5, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)

2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 20 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)

3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)

Tabata suicides on basketball court
5 minutes slow run on basketball court -6 laps
Tabata rows - w/ damper at 5 total distance - 743m

Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 20 was easy in the beginning but a struggling a bit at the end
-squats - Screwed up my stopwatch so the first set was messed up
-Tabata suicides - BAD IDEA - I haven't done suicides on a basketball court in 1+years so doing Tabatas was an even worse idea - right knee was unhappy with me after all was said and done
-Tabata Row - Not too bad

Allen Yeh
07-20-2007, 03:10 AM
July 19, 2007

Run outside:
Total time = 35 minutes
Run - 12 minutes - 1.55 miles
~1 minute on/1 minute off - 18 minutes - 2.05
Walk - 5 minutes - 0.25

Notes:
- I was just planning a quick 10-15 minute clear my head run, when I got lost in the trails that crisscross Reston. The intervals were primarily a result of slowing down enough to get my directional bearings and partially due to confusion. Didn't feel too bad surprisingly that is the most I have ran for a month+

Jane Michel
07-21-2007, 08:14 PM
What are Tabata suicides?

Allen Yeh
07-22-2007, 08:18 AM
Name of a running drill on a Basketball court, start out endline, run to the free throw line, run back to endline, now run to the 3-point line, back, now run to the center circle, back to the endline, now to the divisionline, back to the endline, now to the other side of the center circle.....etc

repeating these using the tabata method for work/rest.

Allen Yeh
07-28-2007, 07:38 PM
July 27, 2007

foot mobility drills
hand walk x 3
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6

1. front squat + push press - 45 x 5, 95 x 10, 75 x 10, 75 x 10, 75 x 10

2a. Inverted Row - BW x 10, 10, 10, 5/5 (feet closer in)
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 45 x 10L/R, 45 x 10L/R, 45 x 10L/R, 45 x 10L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 10, 10, 6, 10
(rest 30 seconds before repeating 2)

3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)

4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 170 swings

Notes:
-Overall: 4 x 10 SUCKED
-Front squat + push press - Killing my wrists on the transition
-Inverted rows - Did these with my feet on the ground, tried to be very explosive the last set I had to bring my feet in a bit to get my chest to the bar
-good morning + lunge - this one kind of sucked!
-squat jump to chin w/ knee tuck - This one got a bit hard, need a better bar to jump to
-KB swings - I managed my fatigue pretty well I thought, I guess too well! I fell 13 short of my number in June.

Allen Yeh
07-28-2007, 07:44 PM
July 28, 2007

Foam Roll Upper Back - 2:00
Foam Roll Lats - 1:30
Thoracic extension - 12, 12
Y/T/W - 8 all, 8 all
External band rotation - 15 L/R, 15 L/R
Seated Shoulder Depression - 15 sec, 15 sec
sidelying shoulder internal rotation - 10L/R
reach, roll, lift - foam roller - 15, 10
stick dislocates - 7, 5, 3
1-leg balance - 15 sec L/R, 15 sec L/R, 5 sec on pillow L/R
Elevated pushup hold - 20 sec

Stretch

Notes:

-Shoulders have not been feeling great, very noisy lately took todays rest to really get some solid shoulder prehab in.
-sidelying shoulder internal rotation - felt a lot of clicking in my shoulder
-1-leg balance - my balance has always sucked!! trying to work in my daily routine as a kind of GTG method.

Allen Yeh
07-28-2007, 07:50 PM
Goals at the moment:

Try to get in the gym at least 3x a week following the Real Fast Fat Loss program, I've definitely gained a little week since we went to NY for the surgery.
Pre surgery in June I was 184, now I'm up to 191 and a lost a little bit. Other than those 3 gym sessions I'm going to try to run at least 1x a week and 1x a week of sprints. If I can fit in 2x a week of longer runs great if not oh well. Trying to get 2 weeks worth of Real Fast Fat Loss workouts before my work trip to Italy. A very short term goal but very structured, with all that's been going on I definitely need some structure.

Allen Yeh
07-31-2007, 07:09 AM
July 30, 2007
foot mobility drills
Quadruped posterior rocking x 6
lunge elbow to instep (moving) x 6 L/R
lateral lunge x 6
knee hug (moving) x 6
scap pushup x 12

1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 5, 45 x 12/3, 45 x 3/3/3/3/3, 15# DB's x 15
(Rest 60 seconds)

2a. Push-up feet on swiss ball with prone jackknife combo - 15, 15, 15
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 45 x 15, 15, 15
(rest 30 seconds before moving on to 2c)
2c. DB walking Lunge plus shoulder press - 10 x 15L/R, 10 x 15L/R, 10 x 11L/R, no weight x 4L/R
(rest 30 seconds before repeating 2a-2c)

3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)

Tabata Rows - Only managed 2 intervals...so beat

Notes:
-Real Fast Fat Loss - Modified Workout A - 3 x 15 - 3 x 15 was HORRIBLE though I'm not sure if the 4 x 10 was worse.
-RDL+HPS+OHS - All hang power snatches with varying grip widths, the 2 arm DB OHS was a bit more challenging than the close grip barbell OHS.
-2a. Push-up feet on swiss ball with prone jackknife combo- Stabilizers were fried by the 3rd set.
-2b. Bent over row- back extension hybrid - Bar was good enough for 3 x 15
-2c. walking lunge plus shoulder press - 10 pounds was a challenge and on the 3rd set dropped them to finish the lunges.
-squats - legs were FRIED
-Tabata Row - Tried but just couldn't get it going, was sooo done after all that other stuff.

Allen Yeh
08-04-2007, 03:57 AM
July 27, 2007

foot mobility drills
hand walk x 4
drop lunge x 8
inverted hamstring (backward) x 8
lunge w/lateral flexion x 8

1. front squat + push press - 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5, 115 x 5

2a. Inverted Row w/feet on bench- BW x 5, 5, 5, 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 3
(rest 30 seconds before repeating 2)

4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 200 swings

pullups - 5, 3

Notes:
-Real Fast Fat Loss - Modified Workout B - 5x 5 - I was wasted by the 3rd set of the 2nd grouping, tried taking a longer rest and get back to it but the 4th set was crap, skipped the rest and tried the swings, PR'ed for the swings.
-Front squat + push press - Killing my wrists on the transition
-Inverted rows - Did these with my feet on a bench, tried to be very explosive
-good morning + lunge - this one kind of sucked!
-squat jump to chin w/ knee tuck - This one got a bit hard, need a better bar to jump to
-KB swings - PR!

Allen Yeh
08-04-2007, 04:05 AM
August 3, 2007
foot mobility drills
Quadruped posterior rocking x 8
lunge elbow to instep (stationary) x 6 L/R
knee hug (moving) x 8
scap pushup x 16

1. 1 legged Romanian Deadlift + 1 arm KB Snatch + 1 arm Overhead Squat - 24x1L/R, 53 x 5L/R, 53 x 5L/R, 53 x 5L/R, 53 x 5L/R
(Rest 60 seconds)

2a. Parallete Push-up w/feet on swiss ball with prone jackknife combo - 10, 10, 10, 10
(rest 30 seconds before moving on to 2b)
2b. Renegade Row - 15 x 10L/R, 10L/R, 10 x 10L/R, 10L/R
(rest 30 seconds before moving on to 2c)
2c. DB dynamic plus shoulder press - 15 x 10L/R, 10 x 10L/R, 10 x 10L/R, 10 x 10L/R
(rest 30 seconds before repeating 2a-2c)

3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)

Notes:
-Real Fast Fat Loss - Modified Workout A - 4 x 10 -- Worked out at home so I had to modify this a lot.
-RDL+HPS+OHS - Did a 1-legged RDL, then a snatch, then a ohs, then I'd switch sides. Need to use the KB more often took a bit before I found my groove on the snatches
-2a. Push-up feet on swiss ball with prone jackknife combo- Stabilizers were fried by the 3rd set.
-2b. Renegade rows - Subbed in renegade rows
-2c. walking lunge plus shoulder press - 10 pounds was a challenge and on the 3rd set dropped them to finish the lunges.
-squats - legs were FRIED
-Tabatas - skipped these AGAIN. I need to work on recovery more I was fried today too. ugh.

Allen Yeh
08-09-2007, 07:30 AM
August 8, 2007

BW = 189

hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6

Max tests using Poliquins warmup method:

hang clean - 95 x 4, 95 x 4, 145 x 3, 185 x 2, 205 x 1, 210 x0
front squat - 185 x 1, 205 x 1, 220 x 1, 235 x 1, 250 x 1, 260 x 0, rest 10 minutes, (85% of 1RM) 215 x 4
14-inch close grip bench press - 100 x 4, 100 x 4, 150 x 3, 185 x 2, 200 x 1, 210 x 1, 225 x 1, 235 x 1
Scott barbell curl - 45 x 4, 95 x 1, 100 x 1, 105 x 0
external db rotation - 20 x 8

prone internal rotation - 5 x 12
neutral grip face pull - 60 x 15

Notes:
-Hang clean - 205 for hang cleans, at 210 I jsut felt like I couldn't pull the weight hard enough to pull myself under. According to Mike Boyle that would place my 1 leg RDL around 100 but is that for a 1RM in the RDL?
http://www.michaelboyle.biz/joomla/content/view/30/34/
-Front squat - UGH I'm definitely kind of pissed about this, I've gotten 265 in the past, this would put my weight for 1 legged squats at 5# DB's per hand.
-Close grip Bench Press - Not bad but I've never maxed out on close grip before. Is it bad that my close grip is only 15 pounds below my current regular grip bench?
-Scott barbell curl - I'm supposed to be 46% of my CG bench score - 108.1#'s my PR here was 100, so I need to work on this a little
-External Rotation SA - Supposed to be 9.8% 235 - 23.03 for 8 reps, 20#'s wasn't too bad, maybe 25 is doable

Allen Yeh
08-10-2007, 06:03 AM
August 9, 2007

BW = 190

foot mobility drills
elbow to instep x 4L/R
lateral lunge x 8L/R
inverted hamstring (backward) x 8L/R
scap pushup x 16
tick tocks x 8L/R

More max tests using Poliquins warmup method:

incline bench press - 85 x 4, 85 x 4, 125 x 3, 160 x 2, 170 x 1, 180 x 1, 190 x 1, 200 x 1, 210 x 1, 220 x 1, 230 x 1
Chinup - BW x 1, BW+25 (215) x 1, 235 x 1, 255 x 1, 265 x 1
behind the neck press - 65 x 3, 95 x 1, 115 x 1, 135 x 1(that was very uncomfortable)
standing reverse curl - 15 x 6, 35 x 1, 55 x 1, 85 x 1, 90 x 0

Notes:
-Incline Bench- According to the structural balance thing I should be at 210 but I ended up above that by 20#'s So I guess my close grip bench is weak?
-Chin-up-Ended up at 265 where I should be at 205, another indication that my close grip is weak.
-behind the neck Press - yikes this one I was supposed to be at 155 but ended up at 135, my shoulders felt very uncomfortable in this motion which according to him meanspossibly tight supraspinatus to weak infraspinatus
-Reverse barbell curl - Hit this one on the head so it's probably weaker than it shoudl be if my base number is less than it should be.

Allen Yeh
08-19-2007, 01:52 PM
August 14, 2007
Foot mobility drills ~20m
hip crossover - 5L/R
hand walk - 5
inverted hamstring forward- 5L/R
lunge w/lateral flexion - 5L/R
lateral lunge - 6L/R
drop lunge - 5 L/R

standing YTWL - 4kg x 8 all
glute bridge - 8
scap pushup - 16
x band walk - 8L/R
behind the neck cable pullapart - 8

external rotation - 8 kg x 8L/R, 9 kg x 8L/R
prone internal rotation - 4 kg x 10

1 arm DB bench press - 13KG x 24 L/R
1 arm row elbow in - 13 kg x 24L/R
(superset with full rest - 60 seconds)

1 arm DB incline bench press - 13KG x 12L/R
1 arm row elbow out - 13 kg x 12L/R
(superset with full rest - 60 seconds)

1 legged squat - 2 DB's - 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, used door x 6
1 legged RDL -2 DB's - 13 kg x 6 L/R, 13 kg x 6 L/R, 13 kg x 6 L/R, 13 kg x 6 L/R
(superset with full rest - 60 seconds)

cross body db french press - 13kg x 12 L/R, 13 kg x 12 L/R
db curl - 13kg x 12 L/R, 13 kg x 12 L/R
(superset with full rest - 60 seconds)

VMO extension w band - 12 L/R, 12 L/R

Notes:
-cobbled together a workout while on travel in Italy, the gym was nothing great and I just did some basics.

Allen Yeh
08-21-2007, 12:06 PM
August 21, 2007
glute bridge - 8
standing YTWL - 5 x 8 all
plank - 40 seconds
hand walk - 3
inverted hamstring forward- 6L/R
lunge w/lateral flexion - 3L/R

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
rack suppored db curl - 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R,
(superset with full rest - 60 seconds)

Pullups - 35 x 3, 25 x 3, 15 x 3, 15 x 3, 15 x 3, bw x 3, 3 ,3
Cable pullthrough - 80 x 3, 100 x 3, 150 x 3, 150 x 3, 130 x 3, 130 x 3, 130 x 3
(superset with full rest - 60 seconds)

Knees to elbows - 10, 8 ,8
(60 seconds rest)

Notes:
-Heavy pull day
-Deadlift - started relatively light, next week I'll up it 10 pounds, this weight felt easy and went up well
-db rack curl - don't think I'll be able to go up to 50's
-pullups - pathetic!
-pullthroughs - 150 was practically pulling me off my feet, 130 was fine maybe go up to 135 next week.

Allen Yeh
08-23-2007, 09:17 AM
August 22, 2007
scap pushup - 15
lunge w/lateral flexion - 5L/R
lateral lunge - 5L/R
knee hug - 5L/R
reach roll lift - 5L/R
sidelying internal rotation - 5L/R

goblet squat - bw x 5, 12kg x 3, 24kg x 1, 24kg x 12, 24kg x 12
pushups - 35, parallettes w/ feet up x 12, 12
(superset with full rest - 30 seconds)

triceps concentration extension - 15 x 12, 15 x 12
leaning db lateral raise - 15 x 12, 15 x 12
(superset with full rest - 30 seconds)

DB Sots Press - 15 x 6
overhead db shrug - 8 x 12, 8 x 12

Notes:
-Supposed to be a heavy push day but I had to workout at home so I switched it to a light push day.

Allen Yeh
08-24-2007, 04:14 AM
August 23, 2007
knee hug - 6L/R
drop lunge - 6L/R
elbow to instep lunge - 3L/R

1 legged RDL - bw x 5L/R, 1 DB 55 x 6L/R, 2 DB's 30 x 6L/R, 30 x 6L/R, 35 x 6L/R
reverse grip EZ bar curl - bar(15#?) x 5, 55 x 6, 65 x 6, 65 x 6, 65 x 6
(superset with full rest - 45 seconds)

inverted row w/feet on bench - 6 fast, 6 slow eccentric, 6 slow eccentric, 6 slow eccentric
supine hip extension w/leg curl - both legs 6, both legs 6, 1 legged 6L/R, 1 legged 6L/R
(superset with full rest - 45 seconds)

unilateral db shrug - 80 x 6L/R, 85 x 6L/R, 90 x 6L/R, 95 x 6L/R
rear db flyes - 30 x 6, 30 x 6, 30 x 6, 30 x 6
(superset with full rest - 45 seconds rest)

Neutral grip face pull - 50 x 12, 70 x 12
db dorsiflexion - 10 x 15, 15 x 15
(superset no rest - 45 seconds rest)

cable high chop - 30 x 12L/R, 40 x 12 L/R

Notes:
-moderate pull day
-1 legged RDL - one 55# DB felt much harder than 2 35# DB's so that means I should go back to the one handed version and lighter weight.
-Inverted rows - didn't want to hassle with checking out the weighted vest so I did these with a fast pull and a slow negative the last 3 sets.
-S.H.E w/ leg curl - The 1 legged version was much harder

Derek Simonds
08-24-2007, 07:14 AM
Did you do all the 1 DB single leg RDL's same arm same leg? Or did you try contra lateral at all? I actually can't wait to be able to use two hands for the single leg versions. I have been using a 52 lb KB to work my grip at the same time. I also just picked up a handle from elite that is 2" at least in diameter and you can load with plates. It is sick.

Allen Yeh
08-24-2007, 07:38 AM
Did you do all the 1 DB single leg RDL's same arm same leg? Or did you try contra lateral at all? I actually can't wait to be able to use two hands for the single leg versions. I have been using a 52 lb KB to work my grip at the same time. I also just picked up a handle from elite that is 2" at least in diameter and you can load with plates. It is sick.

When I did the 1 DB version I did it contra lateral, i.e. right leg, left arm holding. When I did them at home with the my 52# KB 2 weeks ago same method I found it to be easier than using the DB. The 2 things I could think of is that the KB is longer so it's a little bit shorter ROM and the weight was more focused.

So this handle is like a handle you put on KBs or DBs or can it be for any bar? I was looking into buying some lynx grips because the pullup bar at the gym is probably less than 1" diameter and it kills my hands and forearms. http://www.lynxpt.com/

Allen Yeh
08-28-2007, 04:43 AM
August 24, 2007

Run/walk - 2.18 miles - 24:36

Notes:
-A run for the hell of it, no method at all just ran for most of it walked for some of it. I think total run time is around 10-12 minutes.
-I want to fit in 2 runs per week.

Allen Yeh
08-28-2007, 04:49 AM
August 26, 2007
foam roll upper back - 3 minutes
foam roll lats -1min L/R
thoracic extension on foam roller - 10, 10
Y,T,W standing - 0 x 8 all, 8 x 8 all

standing shoulder external rotation - 8 x 15, 8 x 15
seated shoulder depression - 15 sec, 15 sec

sidelying shoulder internal rotation - 10L/R
reach roll lift w/foam roller - 10, 10

pillar bridge front - 60 seconds
pillar bridge side jumping jack - 6 L/R
glute bridge (knee bent) - 6L/R

foam roll - entire body
death stretch

Notes:
-A regeneration/rehab day my quads felt very beat up so do my lats.

Allen Yeh
08-29-2007, 03:35 AM
August 27, 2007
Rest day

August 28, 2007
foot mobility drills ~25m

Run #2- 1 minute on/1 minute off x 10
Total: 1.86 miles in 20 minutes
off time distance~= 0.46 miles
on time distance~= 1.40 miles

24KG KB
swing+high pull+snatch - 1L/R, 2L/R, 3 L/R
1 arm swing - 5L/R

Notes:
-Run #2 - Slightly modified to 10 intervals rather than 15 intervals. The first interval of course felt good slightly below my 400m pace, the last few intervals sucked and I was closer to my 2-mile pace.
-KB snatches still weirding out my shoulder.

Derek Simonds
08-31-2007, 04:19 AM
Here is the handle from Elite

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=183&pid=1587

I used 1 1/2 inch OD pipe to build my P/U bar so no problems there. I will check out those lynx grips.

Man you got to get to the doctor a hernia is nothing to play around with.

I just saw this in the bargain bin and I think it might get added to my collection also ;)

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=209&pid=1868

Allen Yeh
08-31-2007, 06:34 AM
Cool thanks for the links.

I did go the the Dr. after a job interview yesterday, he sent me to the hospital for a CT scan and it didn't find any hernia now I'm waiting for the Dr. to call me today and figure out what the heck this thing is.

Allen Yeh
09-04-2007, 09:14 AM
September 4, 2007

Glute bridge - 8, 8
wall slides - 8, 8
adduction sidelying - 8L/R, 8L/R
quadruped abduction - 8L/R, 8 L/R
scap pushup - 16, 16

handstand training - 5 minutes

inverted hamstring - forward - 6L/R
knee hug (moving) - 6L/R
lunge w/lateral flexion - 6L/R

foot mobility drills ~25m
2x 100m barefoot strides

10 x ~25m sprints - ranged from 4.66 - 6
10 minutes rest - 400m barefoot walk
10 x ~25m sprints - ranged from 4.67 - 5.30

chinups - 15 deadhang (recent PR!), 7 kipped, 3 deadhang
pushups w/feet on bench - 25, 15
overhead shrug - 105 x 6, 105 x 6, 105 x 6

hip/hamstring mobility/stretching

Notes:
-100m strides - yikes the barefoot thing was interesting need to work up to more of these.
-25m sprints - All from a running start, 1 minute rests between each sprint, then a 10 minute rest after 10 sprints. They felt ok, next time I do these I'll add 5m's.
-chin-ups - I'm not sure the last time I tested my chins but I'm pretty sure I wasn't at 15 at the time. I think my recent maxes were 15 kipped? 12 dead hang? Not bad considering for the past 4+ months I've mostly been doing 3-5 reps of weighted pullups and chins.

Allen Yeh
09-13-2007, 05:44 AM
September 11, 2007
foot mobility drills ~25m
hand walk - 6
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R
cat stretch x 10
hip mobility x 10
calf mobility x 10

snatch grip deadlift - 45 x 5, 95 x 4, 135 x 1, 135 x 6, 135 x 6, 135 x 6, 135 x 6
pull-ups - 3, 1, 1, 6, 6, 6, 6
(superset with full rest - 90 seconds)

alternate incline DB press - 65 x 7L/R, 65 x 6L/R, 65 x 6L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 10L/R, 15 x 10L/R
(superset with no rest - 30 seconds)

inverted rows - 12, 10, feet in further x 10, feet in x 8
planks - 30 sec, 29 sec, 29 sec, 25 sec
(superset with no rest - 30 seconds)

Finisher #6
jump rope - 30sec on/off x 5 intervals -mixed it up with single leg/double jumps and regular skips.

Notes:
-Following Tony Gentilcore's latet program.
-Alt. incline and BSS - need to go down in weight, supposed to do 30 seconds of work without stopping but I was only able to manage that for the first set the last 2 sets sucked!
-Finisher - I felt finished before even doing the finisher!!

Allen Yeh
09-14-2007, 07:49 AM
September 13, 2007
knee hug - 6L/R
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R

decline bench press - 45 x 5, 95 x 3, 135 x 1, 135 x 6, 165 x 6, 175 x 6, 205 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 6L/R, 6L/R, 6L/R, 6L/R
(superset with full rest - 90 seconds)

cable pull-through - 80 x 13L/R, 90 x 12, 90 x 10
Neutral grip face pull - 70 x 18, 80 x 15, 80 x 13
(superset with no rest - 30 seconds)

scarecrow - 30 x 5, 50 x 15, 50 x 12, 50 x 12
Pallof Press - 30 x 5L/R, 50 x 15L/R, 60 x 14 L/R, 60 x 16L/R
(superset with no rest - 30 seconds)

Finisher #1
Interval Build Up Running - (I really screwed this up!)
30 off/20 on, 40 off/30 on, 50 off/25 on, 50 off/ 35 on, 30 off/30 on

Notes:
-Following Tony Gentilcore's latet program Day 3
-Decline - Haven't done this exercise in years, had no clue what was a good weight, I'm thinking the laying down like that made me nauseous though.
-Reverse barbell lunge- Supposed to use a front squat grip with this but for some reason the way the bar was touching my throat made me want to gag so I switched to back squat position for the last 3 sets. I liked the front squat way more though.
-Pallof Press- Interesting movement.
-Finisher #1- I must learn how to read, I started running outside and after the 3rd interval I felt wasted, due to my lack of reading comprehension I was shortchanging my rests by half it's supposed to be like this:
30 off/20 on, 60 off/30 on, 90 off/ 40 on, 120 off, 50 on, 150 off/60 on, 180 off/70 on

Troy Archie
09-19-2007, 12:48 PM
What does your "hip mobility" exercise look like?

Allen Yeh
09-20-2007, 03:33 AM
What does your "hip mobility" exercise look like?

I do 2, I just call it hip mobility exercise since I don't know the actual names of the 2 different exercises. I'll stop being lazy and try to look them up right now.

The first one I've been doing for a while now is called:
Hip Corrections:
http://www.t-nation.com/readArticle.do?id=1216968&cr= (http://www.t-nation.com/readArticle.do?id=1216968&cr=)Scroll down to letter Q for the video

The second one I saw in the Mens Health with the Dan John article is called the hip hinge with heels elevated:
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=fitness.tips&conitem=4380f2d2daef3110VgnVCM20000012281eac____&page=2

Allen Yeh
09-20-2007, 04:26 AM
September 17, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
handwalk - 8
drop lunge - 8L/R
inverted hamstring backward - 8L/R

front squat - 45 x 5, 95 x 3, 135 x 1, 185 x 6, 185 x 6, 185 x 6, 185 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 45 x 3, 80 x 6, 80 x 6, 80 x 6, 80 x 6
(superset with full rest - 90 seconds)

walking lunges w/2 KB's - 50 x 6L/R, 50 x 7L/R, 50 x 7L/R
1-arm db push press - 30 x 16L/R, 30 x 17L/R, 30 x 15L/R,
(30 seconds of work superset with no rest - 30 seconds)

band resisted push-ups - 8, 10, 10, 10
reverse crunches - 13, 16, 17, 17
(30 seconds of work superset with no rest - 30 seconds)

Finisher #4 - Barbell Complex - empty bar
Power Snatch
Overhead squat
Back Squat
Good morning
Behind the neck push jerk
Row
6 reps each

Total of 4 circuits through

Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - Felt good today, I'll start at 190 or 195 next week
-T-bar row - I can't remember the last time I used that apparatus, 85 was hard but doable, I'll up it to 95? next week.
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-Finisher #4- I started light at an empty bar since the first time I did this complex I started waaay too heavy my time ranged from 89 -120 seconds to complete each circuit resting between 45-60 seconds between sets. Next time I'll throw on a 2 10's

Allen Yeh
09-20-2007, 05:31 AM
September 19, 2007
knee hug - 8L/R
lateral lunge - 8L/R
lunge elbow to instep - 8L/R

decline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 195 x 6, 195 x 6, 195 x 6, 200 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 105x 6L/R, 105 x 6L/R, 105 x 6L/R, 115 x 6L/R
(superset with full rest - 90 seconds)

cable pull-through - 90 x 13, 90 x 13, 90 x 14
Neutral grip face pull - 90 x 17, 90 x 15, 90 x 15
(32 seconds of work superset with no rest - 32 seconds)

scarecrow - 30 x 17, 40 x 14, 40 x 17
Pallof Press - 60 x 17L/R, 70 x 19 L/R, 80 x 20L/R
(32 seconds of work superset with no rest - 32 seconds)

Finisher #6 - Intervals
Jump rope - 10 x 40on/20 off

Notes:
-Following Tony Gentilcore's latest program Day 3
-Decline - Felt good today, next week I drop to 5 x 5 I'll start at 200
-Reverse barbell lunge - Front squat grip was no problem this week, 115 is doable and what I'll start at next week.
-Pallof Press- Need to up the weight as I'm getting in the 20 rep range now
-Finisher #6- I was getting more rest in the last few intervals because as I got tired I kept making mistakes and resetting. I mixed it up with doubles, singles and single legged jumps.

Allen Yeh
09-21-2007, 06:05 AM
September 20, 2007

1.5 mile run - 12:18
4 x 100m barefoot strides - 90 seconds rest - 23, 22, 20, 20

wall slides - 12
glute bridges - 12
hip corrections - 5L/R
hamstring stretch lateral - 10L/R
stick dislocates - 5, 5
ankle mobility - 10L/R
stretch - quads, rectus femoris, lats,

Foam rolling - ~30 minutes

Notes:
-The run sucked, the first 1/2 mile I was doing good at a sub 7:30/mile then the 2nd 1/2 mile slowed me down to a total of a ~7:40 for the first mile, then the last 0.5 BAH!
-100m strides - These actually felt good after I walked over to the track, no foot pain, really concentrated on a good footstrike.
-Needed the foam rolling a lot, hurts so good.

Allen Yeh
09-21-2007, 12:28 PM
September 21, 2007
foot mobility drills ~25m
hand walk - 8
inverted hamstring (backward) - 8L/R
leg cradle (moving) - 8L/R

snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 155 x 1, 155 x 6, 155 x 6, 155 x 6, 155 x 6
pull-ups - 3, 3, 6, 6, 6, 6 (varied grips)
(superset with full rest - 90 seconds)

inverted ring rows - 13 feet in, 10, 10, 8
planks - 32 sec, 32 sec, 32 sec, 32 sec
(32 seconds of work superset with no rest - 32 seconds)

alternate incline DB press - 65 x 7L/R, 65 x 8L/R, 65 x 8L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 14L/R, 15 x 9L/R
(32 seconds of work superset with no rest - 32 seconds)

Finisher #2 - Tabata's
Ring dips - 5, 6, 5, 5, 3, 2, 3, 3

Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 165 if not 175 next week
-pullups - why the heck does it feel like such a struggle to get 4 sets of 6???
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! Stayed at the same weights as last week.
-Planks and Ring rows - Ouch
-Finisher #2- Tabata ring dips - now this was just a terrible idea, my stabilizers were FRIED after the first 4 go's the last 4 were a STRUGGLE to get 3 reps per 20 seconds. This one is a keeper.

Allen Yeh
09-27-2007, 09:12 AM
September 26, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
knee hug - 8L/R
inverted hamstring backward - 8L/R

front squat - 1 PC +45 x 5, 1 PC + 95 x 4, 1 PC + 135 x 3, 1 PC + 185x 2, 1 PC + 190 x 6, 190 x 6, 190 x 6, 190 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 50 x 3, 75 x 2, 90 x 6, 90 x 6, 90 x 6, 90 x 6
(superset with full rest - 90 seconds)

walking lunges w/2 KB's - 50 x 7L/R, 50 x 8L/R, 50 x 7L/R
db push press - 40 x 11, 40 x 11, 40 x 11
(32 seconds of work superset with no rest - 32 seconds)

band resisted push-ups - 9, 12, 10, 7
reverse crunches - 15, 16, 15, 17
(32 seconds of work superset with no rest - 32 seconds)

Finisher - 400m's at goal pace = 0

Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - 190 was pretty rough on the last set, The rack wasn't availible at first so I had to power clean it up for the first few sets.
-T-bar row - 90 was hard not too bad, could go up to 95
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-DB Push press - PRessed for time so I changed it from 1-arm to both arms. A bit more of a metabolic hit than doing the 1-arm version.
-Finisher - Started my first 400m, calves cramped up badly after the first 100m's I knew it was time to call it a day.

Allen Yeh
10-03-2007, 03:05 PM
September 27, 2007

foot mobility drills ~25m
inverted hamstring forward - 6L/R
400m Repeats w/1:45 rest - 1:42, 1:42, 1:48, 1:45, 1:46 - shooting for 1:45 pace

Dip - bw x 4, bw w/90 x 20 x 1-rep singles
Power Snatch - 45 x 5, 135 x 1-rep singles
(superset with full rest - 30 seconds)

pallof press- 90 x 12 L/R, 100 x 12 L/R
wrist extensions - 7.5 x 12, 8 x 12

Notes:
-400m repeats - Not bad actually, I'll add more repeats as the weeks go on.
-I snagged this 20 1 rep singles from Chad waterbury's latest article jsut to try it out, it was actually a lot harder than I thought it'd be due to the 30 seconds of rest, that was barely enough time to get the dip belt on and tag my workout log.
-Dips - Could have gone up in weight
-Power Snatches - all from the floor, could have gone up a little bit

Allen Yeh
10-03-2007, 03:12 PM
October 3, 2007
foot mobility drills ~25m
inverted hamstring (backward) - 8L/R
lunge w/ lateral flexion - 8L/R
knee hug (moving) - 8L/R
hand walk - 8

snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 165 x 1, 165 x 5, 165 x 5, 165 x 5, 165 x 5, 165 x 5
pull-ups -BW x 5, 4, 3, 3, 5, bw+10 x 5, +25 x 3, +10 x 5, +10 x 4 6, 6 (varied grips)
(superset with full rest - 60 seconds)

alternate incline DB press - 70 x 7L/R, 70 x 7L/R, 70 x 5L/R
DB bulgarian split squat - 20 x 14L/R, 20 x 14L/R, 20 x 12L/R
(34 seconds of work superset with no rest - 34 seconds)

inverted ring rows - 14, 11, 8, 8
planks - 34 sec, 34 sec, 34 sec, 38 sec
(34 seconds of work superset with no rest - 34 seconds)

Finisher - sprints
400m - 1:55
100m - 23.76, 20.56, 20.37, 20.78, 20.24

Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 175 next week
-pullups - I'll stay at 10#'s
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! I got around the same number of reps but I upped the weight for both exercises this week.
-Planks and Ring rows - Ouch
-Finisher - Sprints - Was going to do some repeats but after the first 400m my calves were cramping a little so I tried a 100m and had no problem so I did 100m's and rest was ~ how long it took back to walk back to starting point so 1:00-1:30 per sprint. These felt good near the end.

Allen Yeh
10-05-2007, 08:48 AM
October 5, 2007
foot mobility drills ~25m
Run 4 - Benchmark A - 2 miles
Time: 15:17 beat my May 22nd time by 13 seconds
1st mile 7:34, 2nd mile 7:43

GHR - 4

Clean + push jerk - 135 x 1 + 1, 185 x 1 + 0, 165 x 1 + 2(ugly!), 165 x 1 + 2, 135 x 1 + 2

Snatch balance - 45 x 2, 65 x 2, 85 x 2, 105 x 2, 135 x 0, 125 x 1, 0(OUCH)

deadhang pullups - Wide grip - 8, wide grip - 8, regular grip - 7
ring pushups - 9, 11, 9
(superset with full rest - 90 seconds)

Couldn't remember what the metcon workout was so I made it up with the exercises I did remember
3 rounds:
5 glute ham raises
5 glute ham raise situps
3 1-arm DB split snatch (per arm) w/35 #'s(heaviest DB in this area)
time- no idea, didn't think to time the thing until I was halfway through the 2nd round.

Notes:
-Run #4 - Not a PR for the 2 mile but it's better than my run on May 22nd.
-My first CA WOD - the gym bought a bunch of new things i.e. bumpers and a GHR this past week, it was like Christmas in July! This is somewhat messed up because I wasn't planning on doing this when I went to the gym today so I didn't write it all down.
-Clean+push jerk - Because of my horrible memory I did these all from the ground and didn't remember till the last set it was supposed to be somewhat light
-snatch balance - the first few sets felt good, the last set I didn't lock my arms out fast enough and the barbell kind of crashed on me, ouch.
-Pullups - One thing I don't like is the pullup bars they have in this new "crossfit room" They had the dip/pullup metal thing and an assisted pullup machine. The pullup bars on the dip combo were way too wide.
-ring pushups - feet elevated on a box - rough
-3 rounds - never done a GHR situp before, the story about the guy with the swollen balls and the GHR situp kept running through my head.

Allen Yeh
10-08-2007, 07:02 PM
October 8, 2007
jump rope - 2 minutes
leg swings - 5 L/R
inverted hamstrings backwards - 6L/R
pullups - 3, 3, 4
foot mobility drills ~25m
lunge - 6L/R

Front Squat - 80% x 3 x 5 - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 5, 205 x 5, 205 x 5
dead hang chins - max - 13, 9 ,4
(superset with full rest - 90 seconds)

clean DL 135 x 3, 225 x 3, 275 x 3
pushups - feet on bench - 28, 12
(superset with full rest - 90 seconds)

DB overhead situp - 25 x 7, 17.5 x 8, 17.5 x 8
pallof press - 90 x 8L/R, 90 x 12L/R, 90 x 12L/R
(superset with no rest - 30 seconds)

Notes:
-CA WOD - 8OCT2007 - Modified slightly by alternating sets of exercises
-chin-ups - all dead-hang but no PR today
-overhead situp - 25 in each hand was too heavy to start out with

Allen Yeh
10-09-2007, 01:25 PM
First thing is first, I'm an idiot! If i had read the WOD info I would have known that if it says 3 x 5 it's 5 sets of 3 reps. NOT 3 sets of 5 reps. I only realized my error today.

October 9, 2007
foot mobility drills ~25m
running drills ~10m

800m repeats w/3:45 rest - 3:45, 3:44, first 400m 1:53, last 400m done

Burgener warmup - 45 x 1
muscle clean + tall clean - 45 x 2 x 1+1, 95 x 1+1, 95 x 1+1, 95 x 1+1, 115 x 1+1, 115 x 1+1
muscle clean + push jerk + split jerk - 115 x 1+1+1L, 115 x 1+1+1R, 115 x 1+1+1L/R

3 rounds for time:
4 per side (3 KB snatch + 1 OHS) -16kg KB
15 clapping push-ups
25 push ball -20 pound Dynamax MB

1st round - 3:26
2nd round - did half RX'ed reps, 3:05
3rd round - nonexsistent, I was wiped!

glute bridge - 12, 12
kb halos - 10# x 5CL/CCL, 10# x 5CL/CCL

Stretches - death, sleeper, calf

Notes:
-800m repeats - I was shooting for 3:45 per 800m, the 3rd repeatI felt destroyed after the first 400m's so I called it quits to do the WOD.
-CA WOD 9OCT2007
-muscle clean + tall clean - I definitely could have gone a little heavier here
-push jerk + split jerk - muscle cleaned it up and alternated leading legs on the split jerk. The first set felt awkward but the last 2 sets felt great, definitely could have maintained speed at a heavier weight.
-Metcon - Felt like crap after the first round, reduced the number of reps, still felt like crap, so I called it a day. After this coming Saturdays PT test I can be running on the backburner a little bit to focus more on the prescribed training.

Allen Yeh
10-10-2007, 04:39 PM
October 10, 2007
ring rows - 10, 10
jump rope - 100 singles -57 seconds
handstand practice - 5 minutes

3 rounds for time of:
10 burpees
10 pull-ups
10 sandbag halfmoons (5 each side) w/40# duffel bag (hope nothing broke in there!)

Total time - 6:58 - 1:34/2:22/3:02

Notes:
-CA WOD 10OCT2007
-Didn't do the strength portion because I worked out at home.
-Metcon - felt good, the pull-ups were definitely what slowed me down the most. I wasn't sure I was doing the half moon things correctly.

Kevin Perry
10-10-2007, 06:00 PM
I have never heard of sandbag halfmoons but they sound very interesting. Are they like a swing?

Allen Yeh
10-11-2007, 01:19 AM
I have never heard of sandbag halfmoons but they sound very interesting. Are they like a swing?

Check out this link:
http://www.performancemenu.com/resources/exercises/index.php?show=exercise&sectionID=5&exerciseID=151

Kevin Perry
10-11-2007, 11:08 AM
Check out this link:
http://www.performancemenu.com/resources/exercises/index.php?show=exercise&sectionID=5&exerciseID=151

Oh nice. Definately need to add that one in. I got plenty of duffle bags around here.

Allen Yeh
10-12-2007, 01:22 PM
October 12, 2007
Row 500m@5 - 139 Drag factor - 1:49
OHS w/ stick -15
invereted hamstring forward - 6L/R
arm swings - 10 for/back
leg swings - 10L/R
pushup - 10
wall slide - 8

Burgener warmup-45 x 1
3 position muscle snatch - (high hang, hang, floor) - 45 x 1, 45 x 3, 65 x 3, 85 x 3, 85 x 3 (45 seconds rest)
OHS - 45 x 5, 135 x 2, 155 x 2, 165 x 2 (PR!) (90 seconds rest)
chins - 11, 8, 4 (3 minutes rest)

Notes:
-CA WOD 12OCT2007
-OHS - PR for me! I didn't think of it till I was driving home that I could have tried 175, I quit after 165 because I knew 185 was too heavy and didn't think about rearranging the plates to get the right weight, they only have 10, 15, 25 ad 45 pounds in the bumper area. ADUH
-Chins - Didn't feel tired just didn't have it in me today
-Metcon - Skipped due to PT test in the morning.

Allen Yeh
10-15-2007, 04:27 AM
October 13, 2007

APFT
2 minutes of pushups - 64 - 84 points
2 minutes of situps - 58 - 74 points
2 mile run - No idea, total run time was 19:33 - ?? points

Notes:
-Army PT test today but the run was SCREWED UP
-Pushups - Not a personal best but a recent best
-Situps - Dropped a few since my last PT test, perhaps some situp spcific training? Nah...
-2 mile Run - Using a new trail they seriously screwed up on the start and stop points, the people that were supposed to meet us at the stop point got lost and the group of us ran right by it. My total time was 19:32 until I stopped running. With my pace I'd say it was around 2.5 miles give or take 0.1 miles.

Allen Yeh
10-15-2007, 04:29 AM
October 14, 2007

Land navigation course - 2.5 hours

Notes:
-Since we started at the wrong place the first time it was amazing we found 1/4 to begin with! After getting our 1/4 score, we decided to find the right start point and do it all over again. 4/4 this time but I'm not a big fan of not plotting out the plots and just using an azimuth and a distance. Very hilly area, my legs were beat up after all was said and done.

Allen Yeh
10-18-2007, 04:49 AM
I've missed the last 3 days due to my 8 year old having medical problems. Hopefully the tests today will tell us something.

It's times like this when I keep thinking why? Doesn't our family have enough to deal with right now???

Anyway I'd like to hit the gym today if nothing else to clear my head.

Derek Simonds
10-18-2007, 06:50 AM
Man nothing is worse than when a kid is sick. It tears your heart out. Our families prayers are with you.

Allen Yeh
10-19-2007, 04:43 AM
October 18, 2007
foot mobility drills ~25m
glute bridges -normal - 8, 8
wall slides - 8, 8
invereted hamstring backward - 8L/R
drop lunge - 6L/R
lunge w/lateral flexion - 6L/R

Burgener warmup-45 x 1
Front squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 215 x 1, 215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3
(90 seconds rest)

clean pull - 135 x 3, 225 x 3, 245 x 2, 255 x 2
(60 seconds rest)

rack split jerk - 45 x 2L/R, 95 x 1L/R, 135 x 1R, 165 x 1L, 175 x 1R+5pressouts, 185 x 0
(90 seconds rest)

muscle snatch + snatch balance - 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1)
(60 seconds rest)

Ring dips - full ROM - 4, 4, 5
glute ham raises - 6, 6, 5
(superset - no rest - 45 seconds)

Notes:
-CA WOD combined 10/16 and 10/17
-Front squat - I didn't feel in the groove till the 3rd set and the weight was flying up
-clean pull - It felt really easy but that's because my clean in relation to my max DL is ~60% meaning my clean is WEAK!
-rack jerk- Ugh these sucked! slight pressout on the 175
-muscle snatch + snatch balance - These felt great, the snatch balance today felt waaaay smoother than last week.
-Ring dips - I was reading some PM's I hadn't gotten around to and realized my ring dips have not been full ROM, it's a completely different beast.

Allen Yeh
10-22-2007, 12:40 PM
October 22, 2007
jump rope - 100 singles 47 seconds
squats - 15
pushup w/feet on bench - 15
lunge w/lateral flexion - 6L/R
invereted hamstring backward - 6L/R
lateral lunge - 6L/R
knee hug - 6L/R
xband walk - 6L/R
band dislocates - 10
ring row - 8

Burgener warmup-45 x 1
snatch balance - 45 x 5, 95 x 3, 115 x 0, 115 x 1, 125 x 1, 135 x 1
(60 seonds rest)

2 pos. snatch (floor + hang) - 95 x 1, 95 x 1, 95 x 1, 95 x 1
(45 seconds rest)

2 pos. clean (floor + hang) - 145 x 1, 145 x 1, 145 x 1
(45 seconds rest)

Front squat - 215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3
(90 seconds rest)

clean pull - 255 x 1
(60 seconds rest)

push press - 45 x 5, 135 x 1, 155 x 1, 175 x 1, 185 x 1, 195 x 1(PR?)
(75 seconds rest)

pullups - 12, 6, 7
Ring dips - full ROM - 5, 5, 5
(superset - full rest - 90 seconds)

Notes:
-CA WOD combined 10/19 and 10/22 with emphasis on technique day
-Snatch balance - Felt great
-2 pos. snatch - Felt crappy! Was really trying to get the 3rd pull.
-2 pos. clean - felt better than the snatch
-Front squat - Supposed to be 221#'s but the lack of weights smaller than 10#'s I had to go to 225 or stay at 215
-clean pull - It felt really easy but that's because my clean in relation to my max DL is ~60% meaning my clean is WEAK!
-push press - 195 felt good

Allen Yeh
10-23-2007, 09:35 AM
October 23, 2007
chin-ups - 7, 7, 3
foot mobility drills ~25m
hip abduction quadruped- 8 L/R
standing Y,T,W,L - 8 all
quadruped posterior rocking - 8L/R
hip adduction sidelying - 8L/R
glute bridge - 10
rotational fallout - 6L/R
ring work - 5 minutes - various things
Burgener warmup-45 x 1

snatch - 45 x 3, 95 x 2, 115 x 1, 115 x 1, 115 x 1, 115 x 1, 115 x 1
(60 seonds rest)

clean + jerk (L/R indicates foot +# indicates pressouts at the top of the jerk)- 115 x 1L/R + 6, 135 x 1L/R + 5, 175 x 1R + 5, 175 x 1R + 5, 175 x 1L + 5, 175 x 1L + 5, 175 x 1R + 5,
(60 seconds rest)

1-arm DB bench press - 55 x 12L/R, 55 x 12L/R
Pallof press - 90 x 12L/R, 100 x 12 L/R
(superset - full rest - 60 seconds)

soft tissue work w/ lacross ball - 30 sec L/R - calf, glute, quad, chest
death stretch - 2 x 30 secL/R

DB swing (overhead) - 55# - 30 in 2.5 minutes

Notes:
-CA WOD 10/23
-Snatch - Felt better, still having problems with the 3rd pull
-Clean+jerk - Not bad, jerks could be crisper
-DB swings - I haven't done 2-arm db swings in a while, did not care for it, much prefer 1 arm or kb swings.

Allen Yeh
10-26-2007, 04:34 AM
October 25, 2007

ankle mobility drill- multi planar x 5L/R
leg swings - 10L/R
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
wall slide 10
x-band walks - 5L/R
ring rows - 6, 6

burgerner warmup- 45 x 1
power snatch - 45 x 5, 95 x 2, 115 x 2, 135 x 2, 145 x 2, 155 x 1+0, 145 x 2
(rest 60 seconds)

power clean and push jerk - 145 x 1, 145 x 2, 145 x 2, 165 x 2
(rest 60 seconds)

front squat - 45 x 5, 95 x 4, 145 x 3, 195 x 1, 225 x 1, 245 x 1
(rest 60 seconds)
25-20 reps of:
Burpees
Medicine ball clean + push press - 20#
Kettlbell cross chops (add 1 rep as needed to make even number) -16 kg KB
Total time: 11:13

Notes:
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it.
-CA WOD 10/24
-Power cleans + push jerk - should have ramped down then back up rather than just starting with my last snatch weight. The last 2 sets felt good the first 2 sets felt like crap and kind of jammed my wrist on a bad catch.
-Front squat - Flying up today, could have gone to at least 275+ I think today but I kept it sub-max
-Metcon - eliminated the 15 reps since knee was hurting a bit. I need to do more burpees, ugh my conditioning has gone to crap! Did the cleans with a dynamax ball, it was either MB, KB or barbell, and my kb clean form was a bit rusty as I smashed the heck out of my forearms when I went to try them out. KB cross chops were fun.

Allen Yeh
10-29-2007, 12:02 PM
October 29, 2007
foot mobility drills
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
arm swings - forward, backward - 10 each
wall slide 10
x-band walks - 5L/R

"big-kids" muscle up skill work - 5 minutes - dead hang w/ false grip and transition
ring dip - full ROM + full extension -3, 3, 3
ring pullup - w/false grip 2, w/false grip 2, 3

burgerner warmup- 45 x 1
snatch - 45 x 3, 95 x 2, 125 x 1, 125 x 1, 125 x 1, 125 x 1, 125 x1
(rest 30 seconds)

clean and jerk - 45 x 1L/R, 95 x 1L/R, 125 x 1L, 165 x 1R, 165 x 1L, 165 x 1R, 165 x 0, 165 x 0
(rest 30 seconds)

front squat - 45 x 3, 195 x 3, 195 x 3
(rest 60 seconds)

Notes:
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it.
-muscle up work - false grip = pain
-CA WOD 10/29
-burgerner WU - concentrated on what I learned this past weekend from Greg. 3 dips, 3 dip to high pull, 3 muscle snatches, 3 "jumps", 3 high hang power snatches, 3 high hang snatches
-snatch - Felt good
-Clean + Jerk - Felt good but missed the last 2
-Front squat - Not a "heavy weight but was trying to keep my hips in so that felt a bit weird.

Derek Simonds
10-29-2007, 12:33 PM
You are an animal!

I am so kinked up from the two days of training and walking around DC not to mention the flight home last night (walked in the door at 1:45 AM this morning) there was no way I was hitting the iron.

I will be catching up tomorrow.

Allen Yeh
10-30-2007, 03:41 AM
You are an animal!

I am so kinked up from the two days of training and walking around DC not to mention the flight home last night (walked in the door at 1:45 AM this morning) there was no way I was hitting the iron.

I will be catching up tomorrow.

Dude I am still sore but I know I'll be out of town Fri-Sun for Army stuff trying to get what I can in and not miss too many days. I'm trying to stay friends with the foam roller + tennis ball but they keep hurting me.

It was great meeting you this weekend, thank you again for coming out.

Allen Yeh
10-31-2007, 07:45 AM
October 30, 2007

Skipped today, I'll make it up tomorrow and do Wednesdays workout on Thursday. I didn't manage my time very well and had to leave early to drop my brother off at the airport.

Training related note: I realized I was calculating my %'s wrong for the clean. I was taking my percentage based upon my clean max not my clean and jerk max which are about 40-50 pounds different. Oops!

Allen Yeh
11-01-2007, 03:57 AM
October 31, 2007
thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
arm swings - forward, backward - 10 each
wall slide - 10
x-band walks - 5L/R
samson stretch

burgerner warmup- small bar x 1, 45 x 1
snatch - 45 x 3, 95 x 2, 135 x 0, 135 x 0, 135 x 0, 125 x 1, 135 x1, 135 x 0
(rest 30 seconds)

clean and jerk - 95 x 1L/R, 145 x 1R, 175 x 1R, 175 x 1clean missed jerk, 175 x 1L, 175 x 1L, 175 x 1R
(rest 45 seconds)

3 pos. muscle snatch (bottom to top)- 95 x 1, 95 x 1, 95 x 0
(rest 30 seconds)

1round:
500m row - 1:46.5
20 1-arm db split snatches - 35#DB
2 hands only 12' rope climbs

Total time: 5:24

Notes:
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it. Thoracic felt a bit odd
-CA WOD 10/30
-burgerner WU - concentrated on what I learned this past weekend from Greg. 3 dips, 3 dip to high pull, 3 muscle snatches, 3 "jumps", 3 high hang power snatches, 3 high hang snatches
-snatch - Felt HORRIBLE UGH, I know 135 is like nothing for me, I can power snatch it easily, I kept falling forward on the catch and having to bail, went back down to 125 made it easily so I jumped back to 135 and made it then proceeded to miss twice!
-Clean + Jerk - Felt good today
-3 pos. muscle snatch- The first one felt good, the second one the pull form the floor felt off so I figured I'd do another set, I should have quit while I was ahead as I proceeded to bust myself in the forehead quite spectacularly, awesome.
-met-con - 1 round was enough for me. The knot on my head was throbbing at this point. Yay me.....

Allen Yeh
11-05-2007, 07:38 AM
Missed the last few CA WOD's due to Army drill. Back on the bus today.

Allen Yeh
11-05-2007, 03:14 PM
November 5, 2007
thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
wall slide - 10
standing Y's - 10

burgerner warmup- 45 x 1, 45 x 1
OHS - 45 x 10
snatch - 45 x 3, 95 x 2, 115 x 1(power), 115 x 0, 145 x 0, 135 x 0, 135 x 1(hang), 135 x 0, 135 x 1(hang)
(rest 60 seconds)

clean and jerk - 95 x 1L/R, 135 x 1L, 135 x 1R, 185 x 1R, 185 x 1L, 185 x 1L, 185 x 1clean missed jerk
(rest 60 seconds)

front squat - 95 x 3, 145 x 1, 195 x 1, 225 x 3, 225 x 2
(rest 90 seconds)

"big-kids" muscle up skill work - 5 minutes - dead hang w/ false grip and transition
ring dip - full ROM + full extension -3, 3, 1
ring pullup - w/false grip 1, 3, 3
ab wheel rollout - standing on declinex 2, kneeling x 5

Notes:
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it. Thoracic felt a bit odd
-CA WOD 11/05
-burgerner WU - concentrated on what I learned this past weekend from Greg. 3 dips, 3 dip to high pull, 3 muscle snatches, 3 "jumps", 3 high hang power snatches, 3 high hang snatches
-snatch - Felt HORRIBLE AGAIN! The first pull is really screwing me up on this, from the hang I had no problems gettign 135, from the ground I kept missing the "catch" and the bar was too far forward. UGH
-Clean + Jerk - The cleans felt good, the jerks felt crappy, I wasn't going deep enough, my left hip flexor was tight all day.
-front squat - first set of 3 felt fiine, only did 2 on the last set as I descended and forgot to take a breath before. oops
-big kids muscle up work - the false grip = suck but I will get it!

Allen Yeh
11-07-2007, 06:24 AM
November 6, 2007
shoulder prehab circuit 1:
db retraction - 20 x 12L/R, 20 x 12L/R,
db protraction - 20 x 12L/R, 20 x 12L/R
sleeper stretch - 12, 12

thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R

burgerner warmup- 45 x 1
muscle snatch + snatch balance - 45 x (1+2), 95 x (1+2), 115 x (2+1), 115 x (1+2), 125 x (1+2)
(rest 45 seconds)

snatch - 125 x 1, 125 x 1, 125 x 1, 125 x 1, 125 x 1
(rest 30 seconds)

clean and jerk - 125 x 1R, 175 x 1L(Slammed my chin on the jerk), 175 x 1R, 175 x 1R, 175 x 1L, 175 x 1R
(rest 30 seconds)

3 rounds:
10 kb snatch - 24KG
20 russian twists - 20# dynamax
10 pullups - rings
Total time: 6:47

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it. Thoracic felt a bit odd
-CA WOD 11/06
-muscle snatch + snatch balance - felt decent, couldn't get too much heavier than 125 for the muscle snatch
-snatch - Felt great today though it is somewhat discouraging to have your muscle snatch be close to your snatch number
-Clean + Jerk - The cleans felt good, the first few jerks felt crappy, clocked myself right in te chin on the first set.
-Met-con - Had to cut to 3 rounds because the power pump class was about to start, meanwhile they were looking at me like I was insane.
-kb snatch - no problems with conditioning, more problems with hand tearing and improper technique.
-russian twists - felt it in my back a bit, tried to rotate more and twist less.
-pullups - kipping on rings is weird and it was hard for me to get a good rhythm going.

Allen Yeh
11-09-2007, 01:13 PM
Missed Tuesday and Wednesday due to scrambling around trying to get ready for my trip back to Naples, Italy. Combined the Wednesday WOD with Friday's.

November 9, 2007
row@5 - 500m 1:51
shoulder prehab circuit 4:
incline db retraction - 20 x 12, 20 x 12,
prone Y's - 5 x 12, 5 x 12
prone internal rotation- 5 x 12, 5 x 12

thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
x-band walks - 10L/R
burgerner warmup- 45 x 1
muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1), 135 x (1+1), 135 x (1+1), 135 x (1+2)
(rest 45 seconds)

snatch - 3pos x 95, 115 x 1, 135 x 1(power)+ 1 regular, 145 x 1(power), 145 x 1(power), 145 x 1(power), 145 x 0(tried full), 145 x 1(from hang)
(rest 120 seconds)

clean and jerk - 145 x 1R, 195 x 1R, 195 x 1R, 195 x 0(bad catch), 195 x 0(made clean missed jerk)
(rest 60 seconds)

Front squat - 95 x 3, 135 x 2, 185 x 2, 225 x 2, 245 x 2, 245 x 2
(rest 60 seconds)

1-leg DB RDL - 35 x 8L/R, 35 x 8L/R, 35 x 8L/R,

1 round:
21 ring pullups
21 clapping pushups
21 ring rows

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it. Thoracic felt a bit odd
-CA WOD 11/09+11/07
-muscle clean + tall clean - felt good
-snatch - I know my first pull is messing me up but I'm not sure how to remedy this problem.
-Clean + Jerk - These felt really good today, missed the last 2 though
-front squat - No problems
-Met-con - Something I made up, should have done 7-7-7 or something.

Allen Yeh
11-20-2007, 10:17 AM
Only worked out once while in Italy for business, tried to stretch and do some mobility stuff at night. This week isn't looking so great for gym access either. Today is a bust which only leaves Wed. I'll try to get a metcon in at home today and max out on the lifts tomorrow rather than Saturday.

Yuen Sohn
11-20-2007, 10:23 AM
...
-Met-con - Had to cut to 3 rounds because the power pump class was about to start, meanwhile they were looking at me like I was insane.


haha, I don't even want to know what exercises that class consists of.

Allen Yeh
11-21-2007, 02:43 AM
haha, I don't even want to know what exercises that class consists of.

Power pump is something like doing a barbell complex with a 10 pound bar for 45 minutes to bad music.

Derek Simonds
11-21-2007, 08:03 AM
Glad to hear you are back safely

Allen Yeh
11-21-2007, 08:26 AM
Glad to hear you are back safely

Thanks, got stuck in Munich overnight, which wasn't too bad.

My training though...yeesh. I seriously don't know how you train and travel as much as you do. That and now I'm swamped from all the stuff I didn't get done when I wasn't here last week.

Have a good turkey day!

Derek Simonds
11-21-2007, 08:29 AM
Same to you and the family.

The main difference is that most of the people I meet with don't start until at least 8:30 am so I have plenty of time in the mornings. I am sure that you don't have that luxury.

Did the family enjoy Naples?

Allen Yeh
11-22-2007, 06:20 AM
Did the family enjoy Naples?

They didn't go, just a solo business trip. I made sure I got my wife something nice though. heh

Allen Yeh
11-22-2007, 06:29 AM
November 22, 2007

shoulder prehab circuit 2:
db duban rotation - 15 x 12
band external rotation - 12,
band pull aparts - 12
band dislocates - 12
band press - 12

foot mobility drills ~25m
thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
backward lunge w/lateral flexion - 6L/R
lateral squat - 6 L/R
rotational squat - 6 L/R
x-band walks - 6L/R
wall slide - 10

3 rounds:
10 KB swings - 24KG KB
10 KB snatches - 24KG KB
10 burpees

Total time: 5:09 (1:27, 1:49, 2:00)

plank - 1:07, :45, :45
side plank - :37L/R, :35 L/R, :20 L/R
(superset - no rest - 60 seconds)

Upper body stretching - 10 minutes

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen - After a few weeks of just the Boyle stuff I know my hamstrings and hip flexors have been feeling very tight, so I shifted some stuff around and added the Core Performance stuff in at places.
-Met-con - Ross Enamait's Magic 50 which was 5 rounds, I did 3. A very good simple met-con
-front/lateral planks - ouch

Allen Yeh
11-26-2007, 10:51 AM
November 25, 2007
jump rope - 150 singles
shoulder prehab circuit 5:
EQI pushup - 12, 12
T's - 12, 8 x 12
KB halo - 12kg x 12, 12kg x 12

thoracic mobility - 5 each
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
backward lunge w/lateral flexion - 6L/R
inverted hamstring (in place) - 6L/R
x-band walks - 6L/R

Muscle up work ~20 minutes - false grip, transition, dips...etc

Partner workout (Person A rests while person B works, switch)
Power bomb KB swings - 24KG - 10, 10, 15, 20
jump rope - singles - 50, 75, 100
ring pullups - 5, 10, 15
parking lot sprints ~ 1x50m? - 2, 2, 1L/R(lateral)

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-Worked out with a friend today, he doesn't have rings so we spent 20+ minutes messing around with the Elite rings
-Tag team workout - made this up on the fly during the first set of swings, next time I would have planned the reps out better and perhaps have both people working on seperate things and switching or something to that effect.

Allen Yeh
11-27-2007, 04:49 AM
November 25, 2007
shoulder prehab circuit 3:
pullup retraction - 12
overhead barbell shrug - 12
scap pushup - 12
posterior capsule stretch - 12L/R

foot mobility drills ~20m
thoracic mobility - 5 each
ankle mobility drill- multi planar x 5L/R
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
backward lunge w/lateral flexion - 6L/R
lateral squat - 6 L/R
rotational squat - 6 L/R
inverted hamstring (backwards) - 6L/R

Burgener WU - 45 x 1

snatch - 45 x 1(hang), 45 x 2, 95 x 2 (1 hang, 1 gound), 125 x 1(power), 145 x 0, 145 x 1(slow 1st pull), 155 x 0, 155 x 0, 155 x 0, 155 x 0(hang), 155 x 0
(rest as needed)

clean and jerk - 95 x 1L/R, 135 x 1R, 185 x 1L, 205 x 1R, 215 x 1R(old PR), 205 x 1R, 225 x 0(made clean missed jerk), 225 x 0(made clean missed jerk)
(rest as needed)

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 24NOV07
-For the record this workout sucked, I've haven't O-lifted since the 9th and it showed. I need to buy my own tiny plates or something because being forced to jump up at least 10-20#'s is irritating. There are 45's, 25's, 15's and 10's.
-snatch - max attempt - UGH 165 is my max for a power snatch, today I couldn't get under 155, pulling 155 wasn't hard at all, but I just couldn't hold it after I got under. I tried it from the hang because I thought maybe my 1st pull was screwing things up, still nothing. After missing it so many times I just gave it. I really need to work on my snatch technique. VERY FRUSTRATING.
-clean and jerk - max attempt - The c&j felt much better than the snatch, 215 is my old PR for the clean and jerk, but I regressed to 205 after 215 because I wasn't paying attention when I was changing plates. At first I thought that 225 went up easy....until I went to put 235 on and realized I had forgotten 2 10# plates. Oops, 225 the clean felt fine but the first jerk I stepped off the platform, and the 2nd attempt I just couldn't get under. My jerk SUCKS, I need to work and getting deeper and in position on the jerk, I'm still not going wide enough and my rear leg only toes in when I remember to. UGH!

Allen Yeh
11-27-2007, 10:01 AM
November 26, 2007
shoulder prehab circuit 4:
incline db retraction - 25 x 12
prone Y - 8 x 12
prone internal rotation - 8 x 12L/R

foot mobility drills ~25m
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
glute bridges - 12
lunge w/lateral flexion (forward)- 6L/R

big kids muscle up work - ~5 min. worked on false grip, hang, and transition
ring dips - 3, 3, 3, 3 (~2 min rest)

Burgener WU - 45 x 1
dip shrug - 45 x 8

3 pos. muscle snatch - top to bottom - 45 x 1, 95 x 1, 95 x 1, 95 x 1
3 pos. snatch - 95 x 1, 95 x 1
(rest 60 seconds)

muscle snatch + snatch balance - 95 x (1+2), 95 x (1+2), 95 x (1+2)
(rest 60 seconds)

4 rounds for time of:
5 KB upright row - 35% BW - Used 2 16KG KB's
5 KB swings – 35% BW - Used 2 16 KG KB's
5 KB snatch / arm – 25% BW - Used 24KG KB

Total time: 4:30 (0:56, 1:00, 1:14, 1:20)

lower body stretching

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 27NOV07
-3 pos. snatch - I only did muscle snatches because I'm a moron, Realized I was supposed to be doing regular snatches on my 3rd set. The 3 pos. snatch felt bad, I'm way out of my Oly groove, I kept having to recover with the weight forward.
-muscle snatch + snatch balance - This felt ok, I noticed during the 1st set I wasn't driving the weight up enough i.e. not active shoulders.
-met-con - This was a fun, the 2 kb swings felt a bit weird, having to take a really wide stance so as not to hurt myself. I need to take some time out soon to refine my KB snatch technique the last round was SLOPPY.

Allen Yeh
12-03-2007, 08:36 AM
November 30, 2007
shoulder prehab circuit 5:
EQI Pushup - 12
prone T - 8 x 12
plate halos - 10 x 6CL/CCL

glide kip - 3 ( rings not high enough)
skin the cat x 3
foot mobility drills ~20m
thoracic mobility - 2 x 5
leg swings side to side + front to back - 10L/R
lunge w/lateral flexion (forward)- 5L/R
inverted hamstring (forward) - 6L/R

Burgener WU - 45 x 1
3 pos. snatch - 45 x 1

snatch push press + Overhead squat - 45 x (1+2), 45 x (1+2), 95 x (1+2), 135 x (1+2), 155 x (1+2), 165 x (1+2), 175 x (1+2), 185 x (1+1)PR!!
(rest 60 seconds)

power clean + push press + push jerk - 135 x 1, 135 x 1, 135 x 1
(rest 60 seconds)

rack jerk (behind the neck)- 45 x 2L/R, 95 x 1L/R, 145 x L/R, 175 x 1L/R, 195 x 1R
(rest 60 seconds)

tall snatch - 95 x 2, 95 x 1
KB windmill - 24 KG x 5L/R, 5L/R, 5L/R

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 30NOV07
-snatch push press + OHS - PR for OHS!
-power clean + push press + push jerk - Felt great!
-Rack Jerk - Not a big fan of doing these in the power rack, I felt like the platform was too short.
-Tall snatch - Need to do more of these.

Allen Yeh
12-05-2007, 04:01 AM
December 4, 2007
shoulder prehab:
stick dislocates - 10, 10, 10
glide kip - 10, 10, 10
OHS - stick x 10, 10, 10
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5L/R
inverted hamstring (forward) - 5L/R
leg swings side to side - 10L/R

Burgener WU - 45 x 1
Front squat - 45 x 5, 95 x 4, 135 x 3, 175 x 1, 175 x 3, 175 x 3, 175 x 3, 175 x 3, 175 x 3
Push Press - 45 x 5, 95 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3
(superset with full rest 60 seconds)

clean deadlift - 135 x 3, 185 x 3, 235 x 3, 255 x 3
pull-ups - 12, 7, 7
(superset with full rest 90 seconds)

DB overhead situp - 50#kb at feet - 30 x 6, 30 x 6, 30 x 60
(rest 60 seconds)

Notes:
-Incorporated routine Robb mentioned in the #35 PM article about kyphosis - I haven't done stick dislocates in a while, the glide kips were harder than I thought they'd be.
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 3DEC07
-Front squat - Took me 2 work sets to get into the groove, felt good.
- push press - This hurt my left elbow a bit, when racked up, dropping my elbows a bit really helped but then I wasn't able to rack it right. I'm going to try widening my grip a little and see if that helps?
-Clean Deadlift - No problems here
-pull-ups - I actually did better than I thought I would, still not great though.
-DB OH situps - Did these with a rolled up towel the 2nd and 3rd set, it made a big difference.

Allen Yeh
12-07-2007, 05:25 AM
This cold is such a freaking DRAG!!! Every morning for the past week has been a 5 minute clearing my nose process. I guess it's good the sore throat and phlegm is gone....BAH HUMBUG!

I must try to get a workout intoday before I drive up to NY.

Allen Yeh
12-11-2007, 09:53 AM
December 7, 2007
foot mobility ~15m
thoracic mobility - 3 x 5
leg swings - front to back and side to side - 10L/R
band dislocates - 10
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5L/R
inverted hamstring (forward) - 8L/R
circuit 1:
db retraction - 20 x 12L/R
db protraction - 20 x 12L/R
posterior capsule stretch - 12L/R

Burgener WU - 45 x 1
2 position clean - (above knee hang, floor) - 45 x 2, 95 x 1, 135 x 1, 135 x 1, 135 x 1, 135 x 1, 135 x 1
(full rest 30 seconds)

power clean + push jerk + jerk - 45 x (1+1+1L/R), 45 x (1+1+1L/R), 95 x (1+1+1R), 135 x (1+1+1L), 145 x (1+1+1R), 145 x (1+1+1R),145 x (1+1+1R), 145 x (1+1+1L)
(full rest 30 -45 seconds)

snatch balance - 45 x 3, 95 x 1, 115 x 1, 135 x 1, 145 x 1, 155 x 1, 135 x 1, 125 x 1, 125 x 1
(full rest 45 seconds)

tall snatch + hang power snatch (above knee) - 45 x 2(1+1), 95 x (1+1), 115 x (1+1), 125 x (0+1), 125 x (1+1), 125 x (1+1), 125 x (0+1)
(full rest 45 seconds)

kipping pull-ups - 9 (rack was rocking and rolling)

4 rounds for time of:
10 jumping lunges
5 clapping push-ups
10 kipping pull-ups (done on rings, 1/2way through the 3rd set these turned into jumping pullups, 4th set all jumping pullups)
Total time - 3:43

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 4DEC07 + 7DEC07 -Technique days
-2 position clean - felt fine
-push jerk + jerk - I thought I was doing 155 for my last sets until I realized my adding mistake, I could definitely go up
-snatch balance - muscle/power snatched the first few sets then power cleaned, push jerked the 145 and 155. These felt really good today
-tall snatch + hang power snatch - tall snatches felt great today even if I missed 2 with 125.
-Metcon - The 3rd round 1/2 of the pullups were jumping, and the 4th round all jumping.

Derek Simonds
12-11-2007, 10:09 AM
Did you notice in the last Crossfit in the park video that I wore a different hat. I was planning on writing on the white board "Hat for Allen".

Looks like your training is going well. Have you been enjoying the Diesel Crew shoulder prehab work?

Allen Yeh
12-11-2007, 10:19 AM
Did you notice in the last Crossfit in the park video that I wore a different hat. I was planning on writing on the white board "Hat for Allen".

Looks like your training is going well. Have you been enjoying the Diesel Crew shoulder prehab work?

HA! I actually couldn't get the video to work yesterday(internet problems at work), I hadn't remembered today until you reminded me.

Training is going sporadically. I made sure I hit the technique days even though I missed the strength days.

Kevin Perry
12-11-2007, 10:34 AM
dang you do a lot in your workout's Allen. How long do your WODs normally last?

Allen Yeh
12-11-2007, 11:40 AM
O h I forget to mention, I'm liking the diesel crew workouts.

Allen Yeh
12-11-2007, 11:43 AM
dang you do a lot in your workout's Allen. How long do your WODs normally last?

Ha, it just looks like a lot because I'm my log is very anal. Lots of spacing for my ease of navigating around when I go review stuff.

The last one was a little longer since I combined 2 CA WOD's into one day. Typically with prehab, warmup, workout and maybe some stretching at the end I end up around 1 hour.

Allen Yeh
12-12-2007, 04:14 AM
December 11, 2007
foot mobility ~25m
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R
glute bridge marching - 6L/R
quadruped adductor - 6L/R
abdcutor sidelying - 6L/R
leg swings side to side - 10L/R

shoulder prehab:
stick dislocates - 10, 10, 10
glide kip - 10, 10, 10
OHS - stick x 10, 10, 10

back squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
Push Press - 45 x 5, 95 x 3, 135 x 1, 145 x 1, 145 x 3, 145 x 3, 145 x 3, 145 x 3, 145 x 3
(superset with full rest 90 seconds)

snatch deadlift - 45 x 3, 135 x 3, 185 x 3, 225 x 2(hands)
pull-ups - 10, 8, 6
(superset with full rest 90 seconds)

windmills - 50 x 8L/R, 50 x 5L/R(weird groin pain in my right leg??)
(rest 60 seconds)

Notes:
-Incorporated routine Robb mentioned in the #35 PM article about kyphosis - I haven't done stick dislocates in a while, the glide kips were harder than I thought they'd be.
-Mobility drills from Mark Vestergen
-CA WOD 10DEC07
-Back squat - I haven't done these in a while and I haven't maxed out so 245 was just a best guess, felt good.
-push press - This hurt my left elbow a bit, when racked up, dropping my elbows a bit really helped but then I wasn't able to rack it right. Widening my grip a little didn't help much.
-snatch deadlift - My grip gave out on my 3rd rep of 225 and wasn't able to get full hip extension
-pull-ups - UGH I dropped 2 reps off of last week.
-windmill - Weird groin pain in my right leg during the 2nd set so I quit while I was still ahead. went away after about 30 minutes.

Allen Yeh
12-13-2007, 05:54 AM
December 12 , 2007
thoracic mobility - 3 x 5
ankle mobility drill- multi planar x 5L/R
leg swings - 10L/R +F/B
arm swings - 10
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5 L/R
wall slide 6
x-band walks - 6L/R

big kids muscle up work ~5 minutes - false grip hang, transition, rings dips - 4, 5

Burgener Warmup - 45 x 1
muscle snatch - 45 x 3, 95 x 1, 115 x 1, 135 x 1
(full rest 45 seconds)

2 position snatch (floor, hang) - 95 x (1+1), 95 x (1+1), 95 x (1+1), 95 x (1+1), 95 x (1+1)
(full rest 30 seconds)

3 rounds for time of:
5 box jumps - waist height
10 ball slams - 10% BW -20# Dynamax
10 1-arm DB hang power snatch - 20% BW -35#DB (highest they go so closer to 18%BW)
Total time: 4:09 (1:17.46, 1:26.72, 1:25.39)

Notes:
-Mobility drills from Mike Boyle
-CA WOD 11DEC07
-Muscle Snatch - felt fine
-2 position snatch - Focused on getting under
-metcon - Good and short - Trying to find a way to get the box up to waist height was interesting and wobbled slightly but doable. Ball slams with a Dynamax ball was very irritating as it kept shooting in all different directions on the bounce. The "Crossfit gym" only has up to 35# DB's so it was either 35# DB or the 24KG KB's and I didn't really want to screw around with KB snatches today.

Allen Yeh
12-19-2007, 12:06 PM
December 18 , 2007
foot mobility ~15m
thoracic mobility - 3 x 5
leg swings - 10L/R
backward lunge w/lateral flexion - 5L/R
inverted hamstring(backward) - 6L/R
inchworm - 6
shoulder prehab circuit 5:
EQI pushup hold - 12, 12
prone T's - 8 x 12, 8 x 12
plate halos - 10 x 6CL/CCL, 15 x CL/CCL

Burgener Warmup - 45 x 1
Overhead squat - 45 x 5, 95 x 1MS+4, 135 x 1PS+3, 185 x 2(PP from rack), 195 x 1(PR!)(PP from rack), 165 x 2(pp from rack), 165 x 2(pp from rack)
(full rest 45-120 seconds)

high hang clean + hang power clean - 135 x (1+1), 135 x (1+1), 155 x (1+1), 165 x (1+1), 165 x (1+1) crappy
(full rest 30 seconds)

snatch - 95 x 1, 125 x 1, 155 x 1
(full rest 60 seconds)

clean and jerk - 95 x (1+1R), 95 x (1+1L), 145 x (1+1R), 195 x (1+0), 195 x (1+0)
(full rest 60 seconds)

Row 1000m@5 - 3:43.6

Notes:
-Mobility drills from Mike Boyle+Mark Vestergen
-Incorporating the diesel crew shoulder prehab stuff
-Mix of CA WOD 14 and 15DEC07
-OHS - Felt GREAT! PR of 195, what sucked was reracking the bar on my back after the OHS, I need to figure out a better way, my wife says I have a huge bruise across my back today.
-high hang clean + hang power clean - The first 4 sets were good the last set the high hang clean was crappy
-snatch - I was shocked I pulled the 155 out, since the last Max day I couldn't get 155 out to save my life!
-clean and jerk - Blah! My jerks were terrible, I'm guessing the heavy snatch grip push pressing for the ohs tired me out.
-1000m Row - Didn't feel up for doing a metcon so I did some rowing, not a bad pace for me.

Allen Yeh
12-20-2007, 04:49 AM
December 19 , 2007
leg swings - 10L/R+F/B
arm swings - 10
lunge w/lateral flexion - 6L/R
inverted hamstring(backward) - 6L/R
wallslide - 10

Burgener Warmup - 45 x 1
OHS - 45 x 3
tall clean+clean 45 x 2(1+1), 45 x (1+1), 95 x (1+1), 115 x (1+1), 115 x (1+1), 115 x (1+1), 115 x (1+1), 115 x (1+1)
(full rest 30 seconds)

clean + Front squat - 165 x (1+3), 165 x (1+3), 165 x (1+3)
(full rest 60 seconds)

clean pull - 165 x 2, 195 x 2, 215 x 2
(full rest 45 seconds)

pullups - 5, 5, 5

3 rounds for time of:
250 m row
5 DB power clean + push jerk – 35#DB's

Total time - 5:20

Notes:
-Mobility drills from Mike Boyle+Mark Vestergen
-Mix of CA WOD 17 and 18DEC07 Short on time
-pull-ups - Took it easy, my right shoulder was making all kinds of noises w/ no pain though.
-Metcon - Short on time so I halved everything to get a quick metcon in. My right shoulder was making weird noises on all the push jerks, no pain though. Weird.

Yuen Sohn
12-20-2007, 08:08 AM
Congrats on the OHS PR! That's huge.

btw, I never feel comfortable reracking the bar behind the neck (the most I've ever done is 55kg).

Allen Yeh
12-21-2007, 04:38 AM
December 20 , 2007
foot mobility ~15m
thoracic mobility - 3 x 5
leg swings - 10L/R
arm swings - 10
split squat -5
lateral squat - 5
rotational squat - 5
shoulder prehab circuit 1:
db retratction - 20 x 12, 20 x 12
db protraction - 20 x 12, 20 x 12
posterior capsule stretch - 12, 12

muscle up stuff - 5 minutes
Burgener Warmup - 45 x 1
snatch balance - 45 x 5, 95 x 1MS+2, 95 x 1MS+2, 135 x 1PS+2, 135 x 1PS+2, 135 x 1PS+2
(full rest 45 seconds)

muscle snatch + snatch + hang snatch - 95 x (1+1+1), 95 x (1+1+1), 95 x (1+1+1), 95 x (1+1+1),
(full rest 45 seconds)

snatch - 95 x 1, 125 x 1, 155 x 1
(full rest 60 seconds)

chin-ups - 7, 6(pinkies touching), 5 (pinkies touching)
front/lateral plank - 0:50+0:30L/R, 0:40+0:30L/R

Notes:
-Mobility drills from Mike Boyle+Mark Vestergen
-Incorporating the diesel crew shoulder prehab stuff
-CA WOD 21DEC07
-Snatch balances - Felt off until the last 2 sets
-Chin-ups - didn't hear the shoulder as much today, but took it easy anyway.

Allen Yeh
12-30-2007, 08:59 PM
December 28, 2007

I've been off all week, been doing some stretching, mobility stuff and foam rolling but other than that nothing else other than this night at LBH in NY. It was great meeting Yoon and the other guys at LBH. A really great if not eccentric crew!

Didn't have my log with me so UI basically did a lot of singles up to 65KG on the snatch and got a few things out of that night from Coach Triolo, Lenny, Jeff and Yoon.

1. I'm not keeping the bar close enough when I snatch.
2. I'm not keeping my shoulders active everytime I put the bar overhead.
3. I know I'm suppose to let my wrists roll back when I snatch but I never thought that I was suppose to do that same thing when I jerk. Oops.
4. Not keeping my wrists neutral enough when I grip the bar with a snatch width grip.

Afterwards we went to this Argentinian steak house which had an excellent skirt steak. Great night, I look forward to going back there some other times when I'm in town.

Allen Yeh
01-02-2008, 03:52 AM
Since it's already Wednesday and I only have today, till Friday to get some lifting in, I'll be backtracking and doing the CA WOD from the week of the 17th of December and attempt to max on Friday(4th).

Today will probably be a long session since I feel like crapola and need to work out some major kinks from all the driving I've done the last week.

Derek Simonds
01-02-2008, 03:58 AM
Good luck on getting those kinks worked out.

This morning was tough for me. I picked up to grappling injuries over the last 7 days and they were killing me. I am on a full rest week starting today.

Yuen Sohn
01-02-2008, 12:10 PM
Allen, it was great meeting you. Lenny was really impressed at how you hit the positions in the snatch. Nice work.


1. I'm not keeping the bar close enough when I snatch.
2. I'm not keeping my shoulders active everytime I put the bar overhead.
3. I know I'm suppose to let my wrists roll back when I snatch but I never thought that I was suppose to do that same thing when I jerk. Oops.
4. Not keeping my wrists neutral enough when I grip the bar with a snatch width grip.


Also, one other observation from that night is that you (by your accounts) tend to rush the first pull when the weight gets heavier. So try to maintain the same pace regardless of how much is on the bar.

Regarding point 1, here is a great shot by Rob Macklem of Andrei Rybakou snatching:
http://www.members.shaw.ca/macklem/images/rybakou3.jpg

Allen Yeh
01-03-2008, 04:25 AM
January 2, 2008
row 500m@5 - 1:46.3 (nice and easy the first 250 then a little harder the last)
foot mobility ~15m
leg swings - 10L/R+F/B
band dislocates - 5, 5, 5
backward lunge w/lateral flexion - 6L/R
inverted hamstring(backward) - 6L/R
thoracic mobility
x-band walk - 10L/R
shoulder prehab circuit 4:
incline db retratction - 15 x 12
prone Y's - 8 x 12
prone internal rotation - 5 x 12L/R

burgener wu - 45 x 1
ohs - 35 x 10 (hip flexors so tight)
samson stretch
PS+OHS+HS+S - 45 x 2, 95 x 1, 95 x 1, 95 x 1
PC+FS+HC+C+J - 45 x 1, 95 x 1, 135 x 1
tall clean + clean - 95 x 1, 95 x 1
rack jerk - 45 x 2L/R, 95 x 1L/R, 145 x 1R(hit top of the power rack), 195 x 1R(hit top of power rack)
chinup - 7, 7, 4

metcon:
50 burpees for time

time: 4:11

Notes:
-Mobility drills from Mike Boyle+Mark Vestergen
-Incorporating the diesel crew shoulder prehab stuff
-CA WOD Madeup did the complexes that Greg showed last week, along with some misc. stuff, felt kinda off at the beginning but near the end it felt a lot better.
-PS+OHS+HS+S - The first 2 sets my hip flexors felt really tight but that was better on the last 2 sets
-PC+FS+HC+C+J - Nothing too crazy weight wise
-tall clean + clean - started doing these and realized I should really work on my jerks as that is what is really holding me back right now
-rack jerks - Really tried to keep my dips smooth and consistent along with consistent hand positioning. The reps felt good but doing them inside the power rack was a pain in the ass, hit the top side of the power rack twice. Not sure how to alleviate the problem right now with the way the gym is currently setup. Ideally if I could turn the rack around so I could rack from the outside.
-metcon - From Eva's T's blog 1/2/08- I tried to do 10 in up to 45 seconds, this worked well up until 30 reps then I dropped off the pace a little

Allen Yeh
01-07-2008, 07:53 AM
January 4, 2008
Grasso warmup complex w/45# bar:
OHS x 8
lateral lunge x 8L/R
OH reverse lunge x 8L/R
Sotts press x 3 (ouch)

inverted hamstring (backward) - 6L/R
hand walk - 6
Burgener warmup - 45 x 1

DJ complex w/ 45#bar: 5 reps all
power snatch
OHS
back squat
behind neck power jerk
good morning
row

hang snatch - 45 x 4
snatch - 45 x 3, 95 x 2, 135 x 0+1, 155 x 0, 165 x 0(couldn't get it up), 165 x 0(locked out at bottom, but couldn't hold it), 165 x 0(shakey at the bottom), 165 x 0(lost it when I started to stand up)
Rest- as needed

clean and jerk - 95 x 1L/R, 135 x 1L/R, 185 x 1R, 225 x 1(PR!) slight pressout on jerk, 235 x 0(stuck at bottom), 235 x 0(cleaned it well, couldn't jerk it)
Rest - as needed

Notes:
-Snatch - ARGH!!!!! I think I'm not completing my pulls and rushing down to get the bar? I know I can stand up with more than 165. I know on one of the pulls I was really far out from my body - SO FRUSTRATING when I know I have power snatched this weight in the past
-clean and jerk - I rested a total of 10 minutes to give my mind a chance to shut up and calm down, I hit a PR on the C+J with 225, my best prior was 215, I have cleaned more than 225 but never C+J'ed more than 225. 235 was rough, my first lift was crap, the 2nd time the clean was good but my jerk was terrible, it just felt HEAVY. I really need to get my jerks consistent. This needs to be a focus of mine if I ever want to get my C+J above 225.

Allen Yeh
01-08-2008, 05:01 AM
January 7, 2008
foot mobility ~15m
lunge w/lateral flexion(moving) - 5L/R
inverted hamstring(backward) - 6L/R
knee hug - 5L/R
shoulder prehab circuit 1:
db retratction - 20 x 15, 30 x 12
db protraction - 20 x 15, 30 x 15
posterior capsule stretch - 15, 15

Burgener wu - 45 x 1

ring dips - 2, 3, 3
pullups - 3, 3, 3
(superset with full rest - 1 min)

MS+OHS+SB - heavy muscle snatch x 4 -45 x 1, 95 x 1, 95 x 1, 115 x 1, 125 x1 (wrist pain)
snatch - 70%x1x5 - 115 x 1, 115 x 1, 115 x 1, 115 x 1, 115 x 1
clean and jerk 70%x1x5- 165 x 1 (a lot of wrist pain)

-Ran over to track as running warmup
3 x 400m w/1:30 rest intervals ~1:40-1:45/400m
2 x 100m strides w/60second rest intervals: 24s, 22s

Notes:
-Mobility drills from Mike Boyle+Mark Vestergen
-Incorporating the diesel crew shoulder prehab stuff
-Incorporating 3-5sets of 2-3 rep weighted dips and pull-ups 3x a week - this week is no weight
-CA WOD 12/25/07
-MS+OHS+SB - Felt great until the last set, which kind of aggravated my wrist.
-snatch - These all felt great, I'm definitely bending my arms early, was working on keeping my arms straight until the top of the 2nd pull.
-clean and jerk - OUCH, extreme wrist pain on the jerk, cut my Oly short
-400's - Supposed to be a 15 minute run today to get back in the groove but that just seemed waaaay too boring, I'm paying for those 400's today though. I need to time these to get a better idea of my pace, the Nike+ thing does NOT keep good data for sprints.
-100m strides - I'm going to try to get a few of these in everytime I run like Peter P. had suggested way back.

Allen Yeh
01-08-2008, 06:58 AM
My plan for the next few weeks until the next CA WOD cycle (which should be in..2.5 weeks?)is to pick and choose technical work 3x a week from the past/current WOD's to keep my Oly work fresh for the next cycle.

Current numbers I'll be working off of:
C+J - 235
Snatch - 155

I will also be implementing a running plan of 2-3x a week, here is the link to my running plan:
http://www.performancemenu.com/forum/showthread.php?p=24333#post24333

Misc. Stuff:
-weighted ring dips and pullups - 3x week, 3-5 sets of 2-3 reps with 1 minute of rest between each set
-functional hypertrophy stuff - body rows, pushups, bench press, rows,
-prehab stuff

Schedule
M W F - Oly 3x/week
T Th Sa/Su- 2-3x/week - Running
2-4x/week - weighted dips/pull-ups

Allen Yeh
01-11-2008, 04:23 AM
January 9, 2008
shoulder prehab circuit 3:
pullup retratction - 15
barbell overhead shrug - 45 x 15
pushup plus - 15
posterior capsule stretch - 15, 15

ring dips - 3, 5, 4, 4
pullups - 3, 5, 4, 4

Burgener wu - 45 x 1

DJ complex: 45 x 5 reps all, 95 x 5 reps all(jerks really hurt my right wrist)
power snatch
OHS
back squat
behind neck power jerk
good morning
row

power clean - 95 x 1 (wrist hurts)
clean - 95 x 2 (ouch)

zercher squat - 95 x 10, 125 x 8, 125 x 8
glute ham raise - 10, 4, 4, 4
(superset with full rest - 60 seconds)

Notes:
-Mobility drills from Mike Boyle+Mark Vestergen
-Incorporating the diesel crew shoulder prehab stuff
-Incorporating 3-5sets of 2-3 rep weighted dips and pull-ups 3x a week - this week is no weight
-DJ Complex - was going to do 4 sets but I didn't even post my attempt at a 3rd set, the power snatches really hurt my right wrist. Not a good sign.
-Clean - not even 50% and it was killing my wrist, a very bad sign.
-Zercher squat - Pulled this from my waaaaay back when memory archives, since it doesn't really touch my wrists at all, I definitely could have stood to go up but deadlifting it from the floor in the crook of my elbows was a mistake that I realized after watching like a lot of zercher videos.
-GHR's - threw these in here to balance out the zerchers, first set was great, the last sets sucked

Allen Yeh
01-11-2008, 04:26 AM
January 10, 2008
Involuntary rest day

Notes:
-Had to go home early and take care of Connor because my wife was feeling especially terrible (lots of dizziness and disorientation).
-This day was supposed to be a 15 minute run day and I had planned to fit it in when I got home, but my wife wasn't able to get up for a prolonged period of time.
-I haven't been putting my unplanned rest days because I feel it makes me look bad but I think I need to because I need to be more consistent and seeing how many days I missed will help with that.