Allen's Journal

[Allen Yeh]

11SEP2012
ECWU + MWOD Squat prep

goblet squat - 20 x 8, 30 x 15

back squat - 45 x 5, 95 x 3, 140 x 1, 140 x 5, , 160 x 5, 180 x 14, 230 x 1, 280 x 1, 280 x 1

a. pause bench - bar x 5, 80 x 8, 100 x 8, 120 x 8
b. tbar row - 4010 - bar x 10, 85 x 10, 105 x 10, 120 x 10

100 35# kb swings: 2:52.69

Notes:
-Day 1, week 2 full body 5/3/1 full body phase 1 part 2

[Allen Yeh]

12SEP2012

35 minute walk with Connor on his bike

[Allen Yeh]

13SEP2012
BW = 191
Early AM
Defranco WU

goblet squat - 20 x 10, 30 x 10,
back squat - bar x 5, 65 x 3, 85 x 1, 85 x 10, 110 x 10, 130 x 10

chest to bar pullup - 3, 3, 4
NG pullup - 9, 5, 4,
chinup chest to bar - 6, 6

bench press - bar x 8, 65 x 5, 85 x 3, 115 x 1, 140 x 1, 140 x 5, 160 x 5, 180 x 5, 230 x 1, 250 x 1

Notes:
-Day 2 week 2 5/3/1 phase 1 full body part 2
- chins/pullups - 40 reps total over 8 sets, shoulders still popping forward
- bench - got a lift off for all work sets and the 250 single was easy

[Allen Yeh]

15SEP2012
ECWU LB

BW = 191

deadlift - 45 x 8, 135 x 5, 185 x 3, 220 x 1, 220 x 5, 250 x 5, 285 x 5, 335 x 1, 355 x 1

overhead press - 45 x 5, 65 x 5, 75 x 5, 85 x 5, 110 x 1, 130 x 1

back squat- 45 x 8, 65 x 5, 85 x 10, 110 x 10, 130 x 10

Notes:
-Day 3 week 2 5/3/1 phase 1 full body part 2
-DL - Put DL's first today and i think it made a difference

[Allen Yeh]

16SEP2012
Run - 7:02 -0.88 miles =7:59/pace
sprint drills - 3:00
sprints - 0:15/1:00 x 10
run 2:19 - 0.3 miles = 7:43 pace

100 band pullaparts - light
100 band curls - light
100 band pressdowns - light

band neck extension and flexion - 35

[Allen Yeh]

Not going to write down all the stuff i've missed safe to say i finished 2 full runs of the Full Body template Phase 1, I've just been super busy at work so not much time to update the online log.

Final numbers from 2nd run:
DL - 310 x 6, single for 380
press - 90 x 12, single for 140
bench - 205 x 5, single for 245
squat - 205 x 11, single for 305

Decided to veer from the full body template and head into the 100 rep challenge template due to not being able to compete in December due to Army stuff.

6OCT2012
ECLBWU
DL - bar x 8, 135 x 5, 185 x 3, 205 x 1, 225 x 1, 225 x 5, 260 x 5, 295 x 6

GM - bar x 15, 65 x 15, 85 x 15, 105 x 12
hanging leg raise - 15, 10
hanging knee raise - 10, 10

7OCT2012
foamroll + KB WU
BSS - BW x 50L/R
DB hamstring curl - 15# x 100 (supposed to be 10 to 20# ankle weights but I didn't get to the store)
situps - 100

Notes:
-incredible DOMs from the leg raises made every task a chore

8OCT2012
KBWU ~5:00
KB swing - 24KG - 10,10,10,10,10,10
kb lateral lunge - 12KG x 5L/R
KB lunge - 24kg - 5L/R
Notes: - super quick workout before dinner, had a really long day at the office

9OCT2012
BW = 192
DeFranco UB WU
press - bar x 8, 65 x 5, 75 x 5, 85 x 9

bench - bar x 8, 105 x 10, 105 x 10, 105 x 10, 105 x 10, 105 x 10
t-bar row- 4010 - bar x 8, 25 x 15, 35 x 15, 45 x 15, 55 x 12, 55 x 12, 55 x 11

kb swing - 35# x 25, 26# x 10L/R, 5

10OCT2012
BW = 193
Diesel Crew UB WU #3
Plate raise - 25# - 100
Barbell curl w/ fat gripz - 35# x 100
karkowski rows - 95 # x 100

[Allen Yeh]

I've been awful at updating this log the last few months.

Recap of 6OCT to 17 NOV - 100 Rep Challenge from this article: http://www.t-nation.com/free_online_...0rep_challenge
Did most of what was said in the article minus prowler stuff, no prowler = no prowler stuff, substituted other conditioning on those days

Final numbers from 100 rep challenge:
BW on 06OCT, 2012 = 197
BW on 17NOV, 2012 = 190
DL - 295 x 6, 310 x 6, 325 x 4
press - 85 x 9. 90 x 10, 95 x 11
bench - 195 x 7, 210 x 3, 215 x 3
squat - 190 x 10, 200 x 12, 210 x 12

Summary:
This challenge was well challenging, those 100 rep sets were sucked pretty bad, I found the lower body 100 rep days easier than the upper body 100 rep days by far. I used the loads recommended in the article and those were nearly too much on upper body days. I didn't push the main lifts too hard, got my number and left 2 to 4 reps in the tank most main lift days.

[Allen Yeh]

Started 5/3/1 Simplest Strength Template on 20 NOV BW @ 190
Using following exercises as main accessory movement:
Close grip bench on OH press days
SLDL on squat days
Incline NG DB bench on bench press days
FS on deadlift days

Other accessories are 3 sets of 10-20 working the muscle not the joints
Hamstrings, lower back and abs on lower body days
Lats, upper back, biceps and triceps on upper body days

Conditioning following the template laid out here: http://www.atlargenutrition.com/blog...and-be-strong/ with the following modifications for this 5/3/1 cycle
Running x 3 days a week instead of 5 for now using the following days:
- light recovery run - light, relatively short distance slow pace run
- speed/interval work
- running form drills - unning technique work which would include exercises such as repeats, strides, pacing practice, quick feet/high knee drills or other accessory work

Walking x 2 to 4 days a week - not really conditioning but more to get outside and move around

[Allen Yeh]

27NOV2012
BW= 191
TH UBWU
OH press - bar x 45, 55 x 3, 65 x 1, 75 x 1, 75 x 3, 85 x 3, 95 x 13, 105 x 1, 105 x 1, 105 x 1
chest to bar pullup - 4,4,3,3,2,3,3,2 = 24 total over 8 sets
NG pullup - 9, 5
CG bench - bar x 5, 95 x 3, 125 x 8, 145 x 8, 165 x 6

light band NG seated row - 14, 13, 20
1 arm preacher DB curl - 25 x 13L/R, 25 x 11L/R, 25 x 11L/R

light band pressdown - 25, 25, 25
OH barbell shrug - bar x 10

Run - light effort - 6:20 - 0.78 miles = 8:05 pace

[Allen Yeh]

28NOV2012
bw = 191
ECWU#1 + MWOD squat prep

squat - bar x 8, 95 x 5, 135 x 3, 165 x 1, 165 x 3, 185 x 3, 210 x 13, 230 x 1
quarter squats - 315 x 3@8 pin, 315 x 2 @ 9 pin, 315 x 1@10pin
trap bar SLDL - 125 x 8, 145 x 8, 165 x 6

bench hip thrust - 16, 17
standing 1-leg calf raise - 20L/R, 20L/R

adductor machine - 90 x 20, 90 x 20
hanging leg raises - 13, 10, 7
reverse hyper - 13, 15, 10

Notes:
-5/3/1 week 2 SST squat day
-squat - very easy
-1/4 squats - did these for the hell of it, pretty easy all around