Thread: Allen's Journal
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Old 01-22-2007, 06:05 AM   #2
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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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
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