Allen's Journal

[Allen Yeh]

February 2, 2010
*IF 16 hours*

Sprint day but the torrents of rain turned it into an off day. Today looks like a nice day though.

[Allen Yeh]

February 15, 2010

1. Warmup
DeFranco simple 6
Ido's scap warmup
texas pushup challenge - failed on round 9

2. Strength
military press - 45 x 5, 80 x 5, 95 x 5, 105 x 5, 45 x 10, 45 x 10, 45 x 10, 45 x 10, 45 x 10
neutral grip pull-up- chest to bar - 10sets of 3
(superset with full rest - 1 minute)

highpulley cable curl - 70 x 12, 70 x 12
db curl- far end grip - 20 x 8, 15 x 8
low cable curl - 70 x 8, 50 x 8
plank - 0:30, 0:30
(superset with no rest)

3-point plank - 0:20L/R

3. Energy
farmers walk - w/ trap bar - 225# - 30m's, 30m's, 20 m's, 20m's
tabata kb swings - 62# - 4 rounds

Notes:
-5/3/1 week 1 day 1
-Starting very low and working my way back up, taken the last 1.5 weeks off because my back has been feeling weird since the half-hour DL challenge
-bicep circuit from T-nation article: http://www.tmuscle.com/free_online_a...workout_biceps
-The circuit was pretty hard and the different grip on the DB curls made a big difference
-farmers walk - Eh didn't really get any conditioning out of this my grip was failing before I got anything out of it.
-KB swings - I started loosing my grip by the 3rd round so I called it after the 4th round, my forearms were super pumped from the farmers walks.

[Allen Yeh]

Oh and I've resolved to do at least one "core/Abz" exercise every training session due to the bad influences of Derek W. and Derek S. I started out slow with just some regular planks this session.

[Derek Weaver]

Nice work on the abz. I actually noticed that even when with my back feeling a little "off" at times, regular ab work since the injury has seemed to really help with confidence overhead, pulling and squatting. All the important stuff.

[Derek Simonds]

Yes to all that Derek said... and if I am gonna be chubby at least my belly is gonna be solid Nice press work.

[Allen Yeh]

February 18, 2010
bw = 192

1. Warmup
ECWU #1
Ido Portal Scap WU

2. Strength
DL - 45 x 8, 135 x 5, 185 x 3, 215 x 1, 215 x 5, 250 x 5, 285 x 8, 135 x 10, 135 x 10, 135 x 10, 135 x 10
bench press - 45 x 8, 65 x 5, 95 x 3, 130 x 1, 135 x 5, 150 x 5, 170 x 11
(superset after working sets of DL's were done - full rest - 1 minute)

neutral grip cable row - 135 x 8, 135 x 8, 135 x 8 (super slow strict reps)
(1:00 rest)

Pallof press - 40 x 10L/R, 60 x 3L/R(0:10 iso holds), 60 x 3L/R(0:10 iso holds),
(1:00 rest)

band GM - purple JS - 10
band crunch - purple JS - 10, 10
(superset no rest)

Band curl - 60/30 - purple JS - 60, 25
(1:00 rest)

FS - 45 x 5, 45 x 5, 95 x 4


3. Energy
Tabata FS - 95# - 8, 8, 7, 6, 1(fell forward on 2nd rep and quit)


Notes:
-5/3/1 week 1 day 2 - DL and bench since I only had 2 training sessions this week, next week at least 3 sessions.
-DL - these did not feel fantastic, maybe i should have went even lower for my max
-Bench - this felt way better than my press or DL so far, shows perhaps I didn't make my max low enough for the other lifts
-NG cable row - really took these with a moderate weight but slow and making sure I pulled my scaps down and back on each rep
-Pallof Press - ABZ
-band GM + crunch - neh, the band was too light
-band curls - 60 reps in 0:30 - wow this was hard, super biceps pump, I didn't rest enough because my second set I only got 25 reps in 30 seconds
-Tabata FS - UGH, now I remember why it's been 3+ years since I've done this again, during the 4th round I was starting to tip forward and my 5th set on my 2nd rep I dropped the bar. That was enough of that!

[Kevin Perry]

Hey Allen, what do you think is the best way to program upper body hypertrophy work into 5/3/1?

[Allen Yeh]

February 19 - 21, 2010

Atlanta for the weekend, spent some time in the pool with the kids on Friday and Saturday. Spent some time in the hotel gym "playing" with the kids in the gym just messed around while they messed around nothing serious.

[Derek Simonds]

Originally Posted by Kevin Perry

Hey Allen, what do you think is the best way to program upper body hypertrophy work into 5/3/1?

Allen and Kevin here is how I do it.

I have been doing upper body hypertrophy that Gant suggested with 5/3/1. On press days I do sets of 12 for bench and on Bench it is sets of 12 for press. That then ends up being my assistance exercises. You can check my log to see how I have been doing it.

[Allen Yeh]

February 24, 2010
bw = 194

194??? UGH I'm going the opposite direction of my goals!

February 25, 2010

27 minute NEPA walk

1. warmup
hip flexor stretch - 0:60L/R, 0:60L/R
knee hug - 5L/R
inverted hamstring - 5L/R
Kossack - 5L/R
Lateral squat - 5L/R
Ido scap WU - red IW band - 10 reps all

blue collar fitness KB warmup - 12kg kb - 10 reps each movement

jump rope - 100 singles, 30L/R, 30 singles

2. Energy
KB complex - 24kg KB: 1:30 rest between circuits
2H swing - 10, 10
upright row - 10, 10
goblet squats - 5, 5
row (grabbing by horns of kb) - 10, 12
kb horn curls - 3, 3
crush press - 5, 8
windmill - 6, 6
suitcase DL - 12, 16
t-pushup - 10, 10

ABZ wheel - on knees - 10, 10, 10

Notes:
-At home workout, going to start doing NEPA walks again
-kb complex - Tried following the cues from that t-nation complexes article where you change the reps/weight depending on the movement not necessarily a 10 reps for everything mentality.