Allen's Journal

[Allen Yeh]

December 4, 2008

No workout, my body just feels abused! Spent most of my post-work day helping Hunter with his book report project. Procrastination is a B!

[Derek Simonds]

Tough lesson for any of us to learn! In fact I am procrastinating right now. Dang it better get to work.

[Allen Yeh]

Originally Posted by Derek Simonds

Tough lesson for any of us to learn! In fact I am procrastinating right now. Dang it better get to work.

It only took us until 2.5 hours after his bedtime to get everything finished....sheesh

I'll accept some of the blame for not being as on top of him on getting the book report done as I have in the past. i.e....completely forgot until this week...HA

[Allen Yeh]

December 5, 2008
*no fast*
BW = 191

1. WU
foam roller - thoracic extension, quads. IT bands, hip flexors, adductors and pecs ~15 minutes before driving to gym

Eric Cressey Warmup Option 1:
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
broad jump - 5, 5, 5, 5, 5
scap pushup - 15, 15, 15
(superset with full rest - 0:30)

inverted row - knees bent x 10, legs straight x 10, knees bent, wider grip chest to bar x 10
deadlift - slightly elevated - 1 piece of extra flooring w/no shoes - 45 x 5, 95 x 4, 185 x 2, 235 x 1, 235 x 5, 255 x 5, 275 x 5, 290 x 5, 305 x 5
(superset with full rest - 2 minutes)

speed bench press @40% - 45 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3
db reverse lunge - 30 x 6L/R, 40 x 6L/R, 40 x 6L/R
(superset with full rest - 0:30-0:60)

close grip bench press - 95 x 5, 135 x 5, 155 x 5, 155 x 5
chest supported row - neutral grip - 45 x 5, 65 x 5, 65 x 5, 65 x 5
(superset with full rest - 0:45)


3. Energy
None - ran out of time

Notes:
-Maximum Strength - phase 2 - lower body day 2 + upper body day 2 - week 1: high intensity
-Missed yesterdays workout so I did almost everything in one day except for the Pallof presses
-broad jump - Got almost mid court on the basketball court with 5 jumps with a slight pause between each.
-deadlift w/slight elevation - Used 2 pieces of extra flooring to elevate the DL, maybe 1/4" if that...not much higher. I haven't trained the DL specifically in a while so I took it easy on the loading and was pleasantly surprised! 305 for 5 wasn't bad at all. Next week I think I'll start higher and do some more sets at 305, I was really just finding a weight I'd be able to do 5 reps of. Really focused on full hip extension on every single rep, felt good.
-inverted rows - I should learn to read! Before my last set I was reading the book over and realized I was supposed to be taking a wider grip and touching my chest to the bar, oops.
-speed bench - Felt awkward for the first few reps, had a hard time keeping my body tight, as I'd explode the weight up. The last sets felt good, started taking a bit longer rests near the end
-DB reverse lunge - 40 was pretty easy, next wekk I'll go up to 50 for all sets
-close grip bench - I haven't done this in a while so it took a few sets to get in the groove, I could stand to go up and stay at 165 or so next week and see if I should go up
-NG grip chest supported row - just a weird movement, 65 pounds felt heavy.
-Even though I combined the 2 days into one the entire workout only took ~1:20 and I only skipped 1 exercise and no energy routine today. A good first week of this 2nd phase, looking forward to next week now that I know what weights I should be using.

[Derek Simonds]

Now I understand on the DL's. I am taking next week as a recovery week then I am hitting it hard for the next two weeks to end the year. You should be able to catch me on the DL's no problem.

[Allen Yeh]

December 6 and 7, 2008

Drill weekend, lunch was less than spectacular on both days but the rest of the days wasn't too bad. No real activity other than trying to help push cars on an icy hill (long story).

[Derek Simonds]

Sounds like a fun drill weekend. Can you take food with you?

We had a crazy weekend. I will post some video later. Yesterday I got the front yard decorated for Christmas and I was so hot that I took off my shirt and enjoyed the sun.

I am traveling and will be in Nashville all week long. Loads of good eating and hopefully some good rest too.

[Steve Rogers]

Not the most fun drill weekend, but it beats MREs and 100 degree weather in chem warfare gear.

[Allen Yeh]

You're able to take food with you, I was just eating what was provided as it was free. I had some apples and a few muscle milk shakes for other times.

I haven't put on a chem warfare suit...in too long probably.

[Allen Yeh]

December 8, 2008
*no fast*
BW = 189.6

1. WU
Eric Cressey Warmup Option 2:SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
Burgener wu - 45 x 1
power snatch + OHS + Sots press - 45 x 3, 95 x 1, 95 x 1
front squat - 95 x 4, 145 x 3, 195 x 2, 205 x(5 x 1)x 10s (EASY!), 205 x(5 x 1)x 10s, 210 x(5 x 1)x 10s, , 210 x(5 x 1)x 10s, 210 x(5 x 1)x 10s
(2.5 minutes rest)

DB step up - box knee height - 30 x 6L/R, 30 x 6L/R, 30 x 6L/R
(0:45 rest)

glute ham raise - 8, 8
bar rollout - 95 x 10, 95 x 10
(superset with full rest - 0:45)

single leg squat to box - knee height box - 10L/R, 10L/R
(1 minute rest)


3. Energy
slow row - 10:00 - 2075m's

Notes:
-Maximum Strength - phase 2 - lower body day 1 - week 2: medium intensity
-front squat - Today was 5 clusters of 5 sets of 1, the weight today was just flying up, even the 210 while hard I think I could have gone up to 215 or more.
-db step-up - 2 30# dbs weren't bad at all
-bar rollout - still not really liking this exercise
-single leg squat to box - better balance today that last week
-A little bit shorter overall than last week ~1:15 total

Later that night:
15 minutes with the foam roller
15 minute massage from my wife.
nice!