Allen's Journal

[Allen Yeh]

Update from 14DEC until 3JAN: Not going to type out everything just the important parts

14DEC2012
bw = 188
squat - 160 x 5, 180 x 5, 205 x 11, 245 x 1, 245 x 1

15DEC2012
bw = 192
bench press- 150 x 5 170 x 5, 195 x 7
rack pulls with mini bands - red x 10, black x 10, orange x 10, 135+red x 5, 225 +red x 5, 225 +black x 3, 225+black x 3, 225+orange x 3, 225+red+black x 3, 135+black+red x 10

18DEC2012
oh press - 80 x 3, 90 x 3, 105 x 10

21DEC2012
hotel gym workout

29 DEC2012
hotel gym workout

31DEC2012
bw = 196
back squat - 170 x 3, 195 x 3, 215 x 6

1JAN2013
Run:
Warmup 5:00
Speed work 1:45 /3:30 x 3
cooldown 5:30

3JAN2013
bw = 191
bench press - 165 x 3, 180 x 3, 205 x 7
running form drills + foot mobility drills

[Allen Yeh]

5JAN2013
ECLBWU + MWOD DL prep
deadlift - 135 x 5, 225 x 5, 275 x 3, 295 x 6, 315 x 2, 365 x 1

front squat - bar x 3, 85 x 10, 85 x 10, 85 x 10, 85 x 10, 85 x 10
back extension - 10 x 10, 25 x 10, 25 x 10, 25 x 8, 15 x 10

landmine - bar x 10, bar x 10, bar x 10

short race pace run - 0.5 miles @ 8:00/mile pace

Notes:
-5/3/1 week4 - deadlift day
-deadlift - everything up to the singles felt great

[Allen Yeh]

6JAN2013
Rest day - lower back is hurting

7JAN2013
Speed work day
warmup - 10:00
440m x 4 - trying for 2:00/440m pace and 3:00 of rest - actual times were 2:03,1:56, 2:03, 2:00

Notes:
-Wishing I had kept up my running after I got back from AFG!!!@#!@#!@# I was down to an easy 1:45/440m pace

[Allen Yeh]

8JAN2013
bw = 191
jump rope
Ido shoulder WU

wide grip pullups - 5, 5, 5
chest to bar pullups - 4, 5, 4, 3, 2
OH press - bar x 5, 65 x 3, 85 x 1, 85 x 5, 100 x 3, 110 x 10
bench press - bar x 5, 95 x 5, 110 x 10, 110 x 10, 110 x 10, 110 x 10, 110 x 10

band row - average - 10, 10 10
OH barbell shrug - 95 x 10, 95 x 10, 95 x 10

Notes:
-5/3/1 week 5 -OH press day
-oh press - felt great, 110 felt easy, left at least 2 reps in the tank
-bench press - boring but big sure is boring.....
-pullups - 8 sets = 33 reps, not a big fan of wide-grip but the elbow stress is much less
-Ran out of time for running form drills today, doing either this afternoon or next day

[Allen Yeh]

9JAN2013
Slept in missed run time, took a rest day.

10JAN2013
BW = 188

Running form drills - ~5:00
run - 24:03 = 10:09 - 1.06 miles + 1.40 - 13:57 = 2.46 total miles = 9:46/mile pace

pushups - 4 minutes = 74 total
band pressdown - average band x 20, x 20
standing concentration db curl - 20 x 12
standing db curl - drop set - 40 x 6 + 35 x 4 + 30 x 3 + 25 x 3 + 20 x 4

Notes:
-Slow run day plus whatever in the gym
-Run - Got lost after the first ~1.5 miles, ended up back tracking, super foggy outside, need to preplan a little better next time but had to do a long run today to stay on schedule- the run itself wasn't bad
-pushups - awful, I did better on my the Army 2 minute test than I did with an additional 2 minutes
-other gym stuff - for the heck of it only had a few minutes left in the gym before I had to head home
-Moved carb nite to tonight since squats are tomorrow

[Allen Yeh]

11JAN2013
BW = 192 post carb nite

goblet squats + MWOD squat prep

squat - bar x 8, 95 x 5, 145 x 3, 165 x 1, 180 x 1, 180 x 5, 205 x 3, 230 x 6, 245 x 1

leg press - 4010 - 290 x 10, 290 x 10, 290 x 10, 290 x 10, 290 x 10
sldl - 120 x 10, 120 x 10, 120 x 10, 120 x 10, 120 x 10

Notes:
-5/3/1/ week 6 - squat day
-Carb nite last night, super short session today, had to get on the road to Reserve Drill
-squats - Felt pretty good despite a shorter warmup than I'm accustomed to

12JAN2013
Reserve drill, and startying to feel sick, unscheduled rest day

13JAN2013
Reserve drill, and startying to feel sick, unscheduled rest day

14JAN2013
Unscheduled rest day

[Allen Yeh]

15JAN2013
BW = 190
Defranco simple 6, Ido scap WU

bench press - bar x 8, 65 x 5, 95 x 3, 115 x 1, 145 x 1, 165 x 1, 170 x 5, 195 x 3, 215 x 4
wide grip pullup - 8, 6
chest to bar pullup - 3, 4
NG db incline - 45 x 10, 45 x 10, 45 x 10, 45 x 10, 45 x 10
NG pullup - 5, 5
chinup - 6, 4
DB shrug - 2020 - 55 x 15, 55 x 11, 55 x 10

rope curl - 60 x 16
straight bar cable curl - 60 x 12, 70 x 10
hanging leg raises - 9, 7

Run - Speed work - 670m's/3:00 rest - 3:12, 3:15, 3:23, 3:11

Notes:
-5/3/1 week 6 bench press day
-Still feeling like crap but didn't want to skip any more days
-bench - surprised i got the 4th rep, the sets leading up to the last set felt like crap
-pullups - only about halfway through did I remember today was a CU/NG day, total 42 reps in 8 sets
-Speed work - 670m intervals shooting for a 7:56/mile pace in each interval, felt pretty good depsite my terrible upperbody session

[Allen Yeh]

Ended up going home from work sick on the 15th and stayed home on the 16th, feeling like crap.

[Allen Yeh]

17JAN2013
Still sick but energy not as low as it was the 15th and 16th, lot of congestion still

18JAN2013
BW =187 - morning of carb nite

foot mobility drills
dynamic warmups on b-ball court

kb swing - 28#kb - x 5, x 5
goblet squat - 28# kb x 5, x 5

back squat - speed - bar x 8, 135 x 5, 185 x 2, 185 x 2, 185 x 2 - minute rest between

kb swing - 80# KB - x 5, x 5, x 5
strict pushup - forearm straight, scap moving at top - 10, 10, 10
(superset with 1:30 rest between)

pause thick bar bench - 135 x 2, 135 x 2, 135 x 2, 135 x 2, 135 x 2 - minute rest between

face pull - 50 x 15, 50 x 15, 50 x 15
rope pressdown - 50 x 20, 50 x 20
OH extension - 50 x 20

meadows row - 25 x 10L/R, 25 x 10L/R, 25 x 12L/R

stretchers - 90 x 10, 90 x 10, 90 x 10
standing concentration curl - 20 x 12L/R, 20 x 12L/R, 20 x 10L/R

pace race run - 0.6 miles - 5:16 - 8:46/mile

Notes:
-5/3/1 - mess around day, last week of the cycle
-All over the map today, felt guilty about being sick so I went a bit overboard today, in the future on my 3rd day a week I need to plan a bit better the night prior

[Allen Yeh]

Training recap of last cycle 12DEC2012 to 18JAN2013
A really screwed up training cycle with a 12 day vacation in the middle then being sick at the tail end

OH press - 100 x 12, 105 x 10, 110 x 10
squat - 205 x 11, 215 x 6, 230 x 6
bench - 195 x 7, 205 x 7, 215 x 4
deadlift - 295 x 6, 315 x 2, 365 x 1(grinder)

BW on 10DEC2012 = 189
BW on 18JAN2013 = 187

Eating wise I'm pleased with my progress considering 10/12 days of traveling and vacation I ate like people typically eat over the holidays.

Training wise my lifts are still going up as I decrease BW and that is all I can ask for.

Running - Been more consistent but still not hitting my goal of 4x a week, that is my focus this next training cycle