Allen's Journal

[Allen Yeh]

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]

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]

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]

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]

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]

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.

[Steve Shafley]

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]

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]

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]

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.