Allen's Journal

[James Evans]

When you say 'on toes' with regards the ab wheel what do you mean? Are you crouching with knees off the floor at the start or standing?

One of my rowers asked me if he should be on his toes the other day and I didn't have a clue what he meant. Thankfully nor did he so I didn't look like the charlatan I actually am.

I can do them from standing but that puts an almighty strain on my low back.

[Derek Simonds]

Originally Posted by James Evans

When you say 'on toes' with regards the ab wheel what do you mean? Are you crouching with knees off the floor at the start or standing?

One of my rowers asked me if he should be on his toes the other day and I didn't have a clue what he meant. Thankfully nor did he so I didn't look like the charlatan I actually am.

I can do them from standing but that puts an almighty strain on my low back.

I am with you on the almighty strain on the low back from standing.

[Allen Yeh]

I meant from a standing position, didn't really feel any back strain while doing it, next time I'll try to keep an eye on that. I was more concerned with doing a face plant this last time, now that I can do it without feeling like I was attacked in the stomach with a bat....I'll see it from the toes is a keeper. The last time before this I had tried from standing I think I strained something in my ABZ and the next few days was fun.

[Allen Yeh]

A guess to as what your guy meant on his toes....like if you are in the kneeling position do you have your feet so that your instep is flat to the ground or "on your toes" a wild guess. Just trying this on the floor it seems that on your toes makes more sense, but that is in dress shoes and a simulated ab wheel motion.

[James Evans]

Originally Posted by Allen Yeh

A guess to as what your guy meant on his toes....like if you are in the kneeling position do you have your feet so that your instep is flat to the ground or "on your toes" a wild guess. Just trying this on the floor it seems that on your toes makes more sense, but that is in dress shoes and a simulated ab wheel motion.

I think he just experimented with too many chemicals in his early 20s.

And I think that is awesome that you are now trying to work out whatever the hell he was getting at!

[James Evans]

The ring work you guys do must really help with this.

Funny stuff I see with people's strength and weaknesses. The guy I mentioned above is really good at rollouts and can do them very quickly. He's also pretty impressive at TGUs (everyone else sucks) and uses the overhead squat style which he worked out for himself.

Couple of weeks back we had a light day of training and I put them through a bodyweight circuit and he (and also the strongest squatter) absolutely sucked at prolonged sets of sit up type exercises.

[Allen Yeh]

I'm definitely itching to get back to playing with my rings again, but right now my garage is so full of stuff I really need to either give away or have a yard sale so I can put in rings without falling face first into a bike or lawnmower.

[Allen Yeh]

Just read the latest article by Bret Conteras in regard to best back and biceps exercises and wanted to have a post in my journal where I just posted all the winners so I can pull from there for accessory lifts, some are no-brainers while some are interesting.

Best back and biceps exercises:
Weighted Pull Up, Weighted Chin Up, or Weighted Parallel Grip Pull Up
Dumbbell Bent Over Row or Weighted Feet Elevated Inverted Row
Dumbbell Elbows Out Chest Supported Row or Prone Trap Raise
Deadlift or Rack Pull
Barbell Curl or EZ-Bar Curl

Best chest and triceps exercises:
Guillotine Press or Dumbbell Bench Press
Dumbbell Incline Press or Mid-Pulley Crossover
Weighted Dip or Fly
Rope Extension or Cable Extension

Best shoulders and traps exercises:
Seated Behind the Neck Press
Band Face Pull
Cable Lateral Raise
Barbell Shrug

Back and Biceps article:
http://www.tmuscle.com/free_online_a...ceps_exercises
Chest and Triceps:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercise s
Shoulder and Traps:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_shoulders_and_trap_exercis es

[Allen Yeh]

March 15, 2010

1. Warmup
hip flexor stretch - 0:60L/R, 0:60L/R
The Stick - lats, traps, lower back, IT band, feet, calves, hams, quads, adductors, glutes

glute bridge w/ 0:05 iso hold at top - 10
quadruped hip extension w/ 0:05 iso hold at top - 10L/R
clams w/ 0:05 iso hold at top - 10L/R

glute bridge w/ sandbag - 110# - 15, 15
band seated abduction - purple JS - 10, 10

hand walk - 6

pushup test 3 minutes - 64???

2. Energy

KB complex: 24kg KB - 2:50, 2:38, 2:24
H2H swings - 10, 10, 10
upright row +throw + squat - 10, 10, 10
crush press - 5, 3, 0
crush curl - 3, 1, 3
windmill + snatch - 3L/R, 3L/R, 1L/R
2H swing - 10, 0, 10

sandbag carry - 110#'s:
200m - 3:37
350m's - 3:20

Notes:
-Bret Contreras Glute stuff - I had liked this and was pretty consistent up until January, adding thist stuff back in.
-pushup test - WTF How awful! I typically get better than that in 2 minutes?!?! I need to repeat this again later this week to prove that 64 is a fluke!
-KB complex - Neh, this didn't flow as well as I thought it would, I kept forgetting what was next and then the 2nd set I forgot about the 2H swings entirely, maybe split it up into 2 handed stuff and 1 handed stuff. I think that might make more sense.
-Sandbag carries - the first set I was bear hugging and then holding it on my shoulders which seemed much more taxing than my second set where I held it on my back and didn't have to reposition at all.

[Allen Yeh]

Originally Posted by Allen Yeh

Mike Robertson stated it much more succinctly than I could have:

http://robertsontrainingsystems.com/...ay+to+Stretch/

They can be...unpleasant.

Tried out this Lat EQI yesterday and I like it definitely a keeper, I did it on the decline situp bench and used 2 15# DB's for the 1st set of 0:30 and then used 2 10#'s for the 2nd set.