Allen's Journal

[Allen Yeh]

The people have spoken! Who am I not to listen to the people!

May 4, 2010
IF = 16 hours
BW = 193

1. Warmup
Defranco Simple 6
Ido Portal Shoulder Stabilization WU - green band - 15 reps each

2. Strength
military press - 45 x 8, 65 x 5, 85 x 5, 95 x 5, 110 x 12
weighted pullups - bw x 3, 20 x 3, 20 x 3, 20 x 3, 20 x 3, 20 x 2, bw x 3, bw x 3, bw x 3, bw x 4
db incline bench -65 x 10, 65 x 10, 60 x 10, 60 x 8, 55 x 8
TKE's - purple JS - 15, 15, 15, 15, 15, 15
(superset w/ full rest - 0:60)

face pull - 32.5 x 15, 32.5 x 15, 32.5 x 15
rope pressdown - 32.5 x 15, 32.5 x 13, 32.5 x 12
cable curl - 17.5 x 12, 17.5 x 7, 12.5 x 10
(superset w/ no rest - 0:20)

ABZ:
Pallof Press - 0:05 isometric hold - 22.5 x 7L/R, 27.5 x 6L/R, 27.5 x 6L/R

3. Energy
Dan John Complex D: 45 x 8, 45 x 8, 45 x 8 (0:60 rest between sets)
Upright row + clean-grip snatch + back squat + behind the neck press + good morning + row

Notes:
-Wendler 5/3/1 - Week 1, Day 1
-Back to 5/3/1, conservative on the my maxes, didn't want to be so close to stalling like the last time i tried this in Feb
-Pullups - Need to get chest to bar more times, seems more awkward with weighted but really it's the same thing
-TKE's - knee is still bothering me, need to schedule a Sports doc visit possibly
-DB Incline - Part of the DVS variation for Boring But Big, bench light on the press day and press light on the bench day
-Accessory stuff - Trying to keep this low volume but high intensity
-ABZ - The 5 second hold really made a big difference
-Complex D - Surprisingly not as hard as back in Feb. The movement I felt most awkward was the clean grip snatch.

[Allen Yeh]

May 5, 2010

2 Rounds:
swim 1 lap - 50m's
contralateral pushup - 10
squat - 10
dive bomber - 10
Defranco style mountain climbers - 10
inverted hamstring - 5L/R
Time: 6:33 (3:11, 3:22)

swim - 10 laps - 11:45 500m's

Notes:
-Pool day with Connor, got a quick little workout in, the swim time is not that great at all...ugh I need to swim laps more.

[Allen Yeh]

May 6, 2010
bw = 192
IF = 14 hours

1. Warmup
Defranco Agile 8
PC + FS - 45 x 5, 95 x 5, 135 x 3
sumo DL - 135 x 4, 185 x 3, 195 x 1

2. Strength
DL - 195 x 5, 225 x 5, 255 x 16
TKE w/ purple band - 15, 15, 15, 15, 15
(superset with full rest - 0:60)

barbell reverse lunge w/ clean grip - 45 x 6L/R, 95 x 6L/R, 115 x 6L/R
(superset with full rest - 0:30)

barbell gm - 65 x 15, 85 x 15, 85 x 15
hanging leg raise - 10, 6, 6, 4, 4
unilateral leg extension - plate loaded version - no weight - 12L/R, 12L/R, 12L/R
(superset with full rest -0:30)

Notes:
-Wendler 5/3/1 - Week 1, Day 2
-PC+FS - knee started feeling tweaked on the set of 135 so I called it.
-Sumo DL - didn't like the feel of these at all, probably doing something wrong
-DL - I actually started getting out of breath near the end, 255 was just too light,
-reverse lunge - after feeling a bit tweaked after the PC+FS I decided to try out some single leg stuff rather than squats

[Allen Yeh]

May 6, 2010

PM

Walk with Connor, saw teenager whose sneakers where thrown into the top of a palm tree, decided to stop an help him try to knock his shoes out with a pole. Ended up stepping into a fire ant nest and getting bit multiple times on my right foot/ankle.

Friday morning to afternoon - somewhat swollen not too bad

Friday night to Saturday morning - gotten way more swollen, losing ablitiy to flex ankle

Saturday afternoon - urgent care due to ankle/foot getting even more swollen and a bit red

Steroids, antibiotics make for a fun weekend....all in all no training since Friday.

[Derek Simonds]

I hate fire ants! Sounds like you probably do as well.

[Allen Yeh]

May 20, 2010


1. Warmup
Defranco Simple 6
Ido Scap WU - 10 reps
DJ Complex D - upright row + CG snatch + BS + behind-the-neck press + GM + row - 45 x 8, 95 x 3

2. Strength
bench press - 45 x 8, 65 x 5, 95 x 3, 125 x 1, 125 x 5, 145 x 5, 160 x 14
Pendlay row - 95 x 5, 145 x 5, 165 x 5, 185 x 7
(superset with full rest - 1:00-1:30)

NG assisted pullup - 14 x 10, 14 x 6, 16 x 7, 20 x 8, 20 x 6
NG DB press - 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 10

plank - front/side/reverse - 0:30/0:30L/R/0:15, 0:15 all

band pressdown - 60/30 - 60, 60
band curl 60/30 - 60

Notes:
-Wendler 5/3/1 - week 1 day 3
-bench press - narrow grip, feels very odd
-NG DB press - 5 sets of 10 reps, can go up to 30'ds next week
-reverse [plank - I totally suck at this

[Allen Yeh]

Foot is basically back to normal, other than the scabs left from the pustules. I'm coming off the doxcycline 3 days early as I think it's been causing me the extreme nausea in my mornings. Tapering off the prednisone early by 2 days as well.

[Allen Yeh]

May 13, 2010

AM
NEPA Walk - 35 minutes

PM
5 minute walk with KB to park - 1 24kg KB hand switching as needed

2 rounds - 0:40 on/0:20 off
h2h kb swings
2H kb swings
pushups
1H kb swings - R
1H kb swings - L
divebomber pushups

5 minute walk home with 1 kb hand switching as needed

Notes:
-Short but sweet

[Derek Simonds]

Glad you are back to normal. Prednisone is a powerful drug be careful on the tapering early.

I need to walk with my KB more. Nice workout.

[Derek Weaver]

Fire ants suck. Prednisone is an interesting one. Take it too late in the day and you can forget about sleeping. Never seen anything keep someone awake like that.

Good to see/hear the foot's getting better.