Allen's Journal

[Allen Yeh]

July 8, 2010

AM
30 minute walk

PM
bw = 189
IF = 16 hours

1. Warmup
ECWU # 1
barbell complex - DL + row+ Cl + FS + MP + BS + GM - 45 x 5, 45 x 5
foot mobility drills

2. Strength
sumo DL - 45 x 5, 135 x 1, 185 x 1
DL - 135 x 3, 185 x 1, 205 x 1, 220 x 3, 250 x 3, 280 x 14
press - 45 x 3, 65 x 3, 95 x 3, 105 x 3, 120 x 3

70s big July Challenge:
Max sets of 3 press/3 pulls in 20 minutes.
1 set is 3 reps of 0.625BW press followed by 3 chins or pullups.

Rounded weight up to 120#'s and only got 11 rounds in 13:30, I feel like I wussed out. During the 8,9, 10, 11 set of presses about midway through each press my right shoulder felt like it was popping. The 8th set I felt not too concerened by the 11th set I was a bit freaked and thought about all the times I've pushed through and ended up sidelining myself for weeks/months afterwards. There are still 19 more days in July, we will meet again!

Notes:
-5/3/1 week 2
-DL - 280 x 14, I felt out of breath!
-MP - 120 x 3 - only did the reps needed as I knew I'd be doing the challenge right after

[Allen Yeh]

July 9, 2010
Foam rolling ~20 minutes - whole body

Reserve Duty in MD so...drive to Baltimore for time.....9 hours UGH

July 10, 2010
IF = 16 hours
AM
DB swings - 40# x 20
DB complex - row + upright rows + MP + DL - 25 x 5
DB Complex - row + upright row + snatch + MP + DL + curl - 25 x 5, 40 x (8+4+3+4+4+8)

PM
YTL - 5 x 8 all

Bench press - 45 x 5, 95 x 5, 135 x 5, 155 x 5, 175 x 12
chest supported DB row - 15 x 8, 15 x 5, 35 x 8, 40 x 8, 50 x 8
(supserset with full rest - 1:00)

db flye - 30 x 12, 30 x 12, 30 x 12+8 presses
rear db flye - 15 x 12. 15 x 12, 15 x 12
(supserset with no rest - 0:30)

TGU DB situp - 30 x 5L/R, 30 x 5L/R, 30 x 5L/R

Notes:
-5/3/1 Week 2
-Bench - 175 x 12 felt pretty good
-TGU - stuck with situps, did a few full reps but wanted to spare my knees form the OH squat version and I still suck at doing the lunge version

[Derek Simonds]

12 reps is solid on the bench. You forgot the Hindu Pushups. How was reserve?

[Allen Yeh]

July 11, 2010
bw = 190

1. Warmups
row - 500 m - 2:08
pullups - chest to bar - 6, 6, 6, 6, 6
ECWU # 1
bottoms up KB press - 25 x 5L/R
hip flexor stretch - 0:30L/R, 0:30L/R
4 way neck machine 050 x 15 all, 50 x 12 all

2. Strength
Burgener WU - 45 x 5
box jump - drop from box and jump - 3, 3, 3
power snatch - 45 x 3, 95 x 3, 95 x 3

BS - 95 x 3, 145 x 3, 170 x 1, 170 x 3, 195 x 3, 220 x 12
inv hamstring - 5L/R, 5L/R
(superset with full rest - 1:00)

rdl - 145 x 6, 145 x 6, 145 x 6
hanging leg raise - 10, 8, 3
(superset - full rest - 0:30)

GHR - 6, 10, 8, 12

Notes:
-5/3/1 - Week 2
-Stopped at my old gym on the way home back to SC during my drive. Bumpers, GHR...sigh!
-BS - Pleased with 220 x 12

[Allen Yeh]

Originally Posted by Derek Simonds

12 reps is solid on the bench. You forgot the Hindu Pushups. How was reserve?

Thanks, it felt good, didn't forget...just didn't do it! I wanted to do some chest flyes as it's been a long while and did the rear flyes for balance.

It was fine, long drive though....ugh

[Derek Simonds]

I missed your BS at 220 X 12. No wonder the drive sucked. Nice reps. I added BS back into the upcoming cycle and am curious where I am going to be as far as reps and weight.

[Allen Yeh]

July 12, 2010

If = 18 hours

30 miunte walk AM

Rest day.

[Allen Yeh]

July 13, 2010
IF = 16 hours
BW = 190

Early AM
30 minutes walk

Afternoon
1. Warmup
Defranco Simple 6
Ido shoulder stability WU - grey band x 12 all movements

2. Strength
neck plate crunch - 10# x 25 reps/flexion/extension/lateral flexion L/R

pullups - chest to bar - 7, 7, 7, 6, 4, 3, 3, 5
MP - 45 x 8, 65 x 5, 85 x 3, 100 x 1, 100 x 5, 115 x 3, 125 x 8
(superset with full rest - 1:00)

db flye + bench - 30 x 12+12, 30 x 12+8, 30 x 12+4
inverted row - 12, 12, 8
(superset with no rest - 0:30)

Linear (vertical) Pallof Press - 12.5 x 12, 17.5 x 12, 27.5 x 12
face pull - 17.5 x 12, 27.5 x 12, 27.5 x 12
(superset with no rest - 0:30)

slant board calf stretch - 0:45L/R

Notes:
-5/3/1 Week 3 day 1
-neck crunch - not sure what to call this, laying on a bench and placing a plate on my head, different movement planes - Trying to get at least 1 exercise per training session, neck is super tight today
-pullups - 42 reps in in 8 sets on 6/25 it took 12 sets to get 40, not a bad improvement, but still needs lots of work
-MP - Sucks, I was shooting for 10, but the 8th rep felt super heavy
-flye/press - I liked this combo, going to keep DB flyes in here for a bit
-Linear (vertical) Pallof Press - did this wrong, didn't really like the movement

[Derek Simonds]

I keep telling myself that I need to work my neck but it is just like abz, I find that I will do it for a little while then stop. Are you doing in neck bridges (front side reverse)? That always helps me when my neck gets too stiff.

[Allen Yeh]

July 14, 2010
IF = 16 hours
BW = 190

Early AM
35 minute walk

[b]Afternoon[/B}
1. Warmup
ECWU #2
neck bridges on ground - 12Front/Back, 12F/B

2. Strength
DL - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 235 x 1, 235 x 5, 265 x 3, 295 x 12!!
wall ankle mobility - 8L/R, 8L/R, 8L/R
(superset with full rest - 1:00)

vertical Pallof Press - 6 x 8

Pallof Press - 0:03 hold - 6 x 8L/R, 6 x 8L/R
GM - 45 x 20, 45 x 20
(superset no rest)

Notes:
-5/3/1 week 3 - super hurried session, Connor had his gymnastics class next door, so I had ~50 minutes, wanted to hit my DL, neck and ABZ - all accomplished!
-DL - 295 x 12, was sweet, I think I pushed it just hard enough that I had maybe 2 reps left in the tank! Felt good!