Allen's Journal

[Allen Yeh]

February 4, 2007
Foam Roller - 60 minutes

[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.

[Allen Yeh]

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]

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]

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]

Originally Posted by Elliot Royce

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]

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.