Allen's Journal

[Allen Yeh]

19JAN2013
ECLBWU +MWOD DL prep

DL - bar x 8, 135 x 5, 185 x 3, 225 x 1, 235 x 3, 270 x 3, 300 x 5

FS - 95 x 10, 95 x 10, 95 x 10, 95 x 10
back extension - weight behind head - 10 # - 10, 10, 10, 10

landmine- bar x 10L/R, 11L/R, 10/R
neck ext/flex - 10# plate - 15, 12

speed work - 0.48 miles/3:00 rest x 4 - shooting for 3:45 pace which is a 7:49/mile

Notes:
-5/3/1 - week 1 deadlift day - 3's week doing 3/5/1 this 6 week cycle to try to modulate intensity
-deadlift - felt good had some left in tank
-speed work - felt hard, almost quit after the 2nd interval

[Allen Yeh]

20JAN2013
Rest day - made this another carb nite

21JAN2013
Rest day - wanted to do a race pace run and maybe a neural charge workout but I ended up staying at work much later than planned

22JAN2013
BW = 195(????) YMCA scale
NTUBWU

OH press - bar x 10, 65 x 5, 75 x 3, 85 x 3, 100 x 3, 115 x 10
wide grip pullup - 4, 3, 4, 4
chest to bar pullup - 5, 6, 3, 4
bench press - fat grips - bar x 5, 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10

calf machine shrug - 70 x 20, 90 x 20
machine curl - 50 x 25, 50 x 15, 50 x 14

swiss ball isometric neck hold - front x 0:24, back x 0:32, front x 0:19, back x 0:18
hanging leg raise - 8, 8, 8

race pace run - 7:25 - 0.85 mile = 8:41 pace
strides x 3 on the top of the minute

Notes:
-5/3/1 - oh press day 3's week
-Forgot my notebook at home so all my weights were guessed at
-oh press - 115 x 10 was supposed to be 110
-pullups - totaled 33 over 8 sets
-accessory work - shooting to do 3-5 total sets of 25-100 reps depending on time left in workout
-race pace run - a little bit slower than I would have liked, didnt plan my run well enough in advance wasn't sure what time i was shooting for
-strides - felt good

[Allen Yeh]

23JAN2013

neural recharge circuit - 4 total rounds in 12:06
kb swing - 24kg x 3
RKC plank - 0:05
vertical jumps x 3
plyo pushup x 3

Notes:
Maybe I didn't understand how to strucvture this or my cns sucks or what but after the 4th round i felt like It was a waste of time.

[Allen Yeh]

24JAN2013
foot mob drills
slow longer run - 2.71 miles - 25:28 - 9:23/mile
hamstrings AIS - 6 per leg

Notes:
Thought I did better than I ended up at, wish I had timed myself in terms of where I was at at each interval to see my pace per segment rather than total.

[Allen Yeh]

25JAN2013
BW = 186
foam roll whole body + 2 lower body WU + DC shoulder WU

speed bench - 45 x 5, 65 x 3, 155 x 2, 155 x 2, 155 x 2, 155 x 2, 155 x 2
speed trap bar DL - bar x 5, 140 x 3, 230 x 2, 230 x 2, 230 x 2, 230 x 2, 230 x 2
(supersetted, on the top of the minute)

Meadows row - bar x 10L/R
1 arm barbell row - bar x 10L/R, 25 x 10L/R, 25 x 10L/R, 25 x 10L/R

stretcher - 60 x 10, 60 x 10
wood chop - 50 x 12L/R, 50 x 12L/R
machine chest flye - 90 x 25

Notes:
-Mess around day, forgot my notebook again
-speed bench - felt good
-speed DL - felt good

[Allen Yeh]

26JAN2013
MWOD squat prep

goblet squat - 10 x 8, 20 x 8

back squat - bar x 5, 95 x 3, 135 x 1, 165 x 1, 165 x 5, 190 x 5, 215 x 5, 250 x 1, 250 x 1

arched back good morning - bar x 12, bar x 12, bar x 12, 65 x 10, 65 x 8
leg press - 400 x 10, 400 x 10, 400 x 10, 400 x 10, 400 x 10

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

Notes:
-5/3/1 - squat day week 3
-BS - felt ok, had someone watch my singles, said my knees went in a bit when I was comign out of the hole
-arched back GM's - I've been really slacking my my hip/hamstrings area the last few months, going to make a concerted effort to improve

[Allen Yeh]

27 JAN2013

kb wu + running drills
strides x 3 - on the minute
speed work - 0.34 miles/2:00 rest - trying for 2:24/0.34miles = 7:29/mile pace x 4: 2:24, 2:23, 2:24, 2:34
2:00 rest
0.58 miles - 4:20 = 7:28/mile pace
strides x 3 - on the minute

[Allen Yeh]

29JAN2013
BW = 187

foam roll + Defranco Simple Six + Ido scap WU

bench press -bar x 5, 65 x 3, 95 x 1, 145 x 1, 165 x 1, 165 x 3, 185 x 3, 210 x 6
NG pullup - 15, 4, 5
chinup - 6, 6, 5, 5, 4
incline barbell press - Meadows style - bar x 5, 95 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 10
standing concentration curl - 20 x 12, 20 x 12, 20 x 14

OH shrug - 95 x 15, 95 x 15, 95 x 15
cable curl - 50 x 20

Race Pace run - 8:20/mile pace - 0.75 miles - 6:11

Notes:
-5/3/1 - bench day week 2, 3's
-bench press - felt good, last set got 6 but had help on the last rep so I didn't count it
-pullups - 8 total sets for 46 reps
-incline press - did these John Meadows style - stopping before bottom range and stopping before full lockout, sets 4 and 5 were burning
-race pace run - legs are still tight from the weekend, the pace felt decent though

[Allen Yeh]

30JAN2013
Rest day, hamstrings feel beat up from Saturday still, feet feeling the miles and I burned the palm of my hand on the stove so putting weights in them is a no no until blister thing goes away.

[Allen Yeh]

31JAN2013
Race Pace run - 1850 m - 9:57
strides on the minute x 6

1FEB2013
BW = 183.5?
Mess around day, forgot my journal don't remeber exactly what I did but it was a lat focused day

2FEB2013
ECWU+DL prep
DL - 225 x 5, 255 x 5, 290 x 5, 315 x 1, 315 x 1, 315 x 1
zercher squat - 95 x 10, 95 x 10, 95 x 10,
back extension - 10 x 10, 10 x 10, 10 x 10
leg raise - 10, 10, 10
hip thrusts - smith machine 0 90 x 10, 180 x 10, 180 x 10

Notes:
-5/3/1- 5's day DL
-forgot logbook, so i had to guess at my DL numbers, I ended up pulling a little higher than supposed to
-DL - kept it at 5's and a few singles
-subbed zercher for front squats