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Old 07-23-2010, 03:36 AM   #1351
Allen Yeh
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July 22, 2010
bw = 187
if = 16 hours

1. Warmup
foam roll - lower body
lacrosse ball - feet, calves, glutes
piriformis stretch - 0:30L/R
Simple 6

2. Energy
HRI on treadmill
warmup @ 15 incline 4:00@20:00/mile pace
HRI's - sprint 0:10, rest until HR is between 130-140 x 15
cooldown @ no incline 2:00 @ 25:00/mile pace

Total time = 45:00
Total distance = 2.85 miles

3. Stretching
Assisted hamstring stretch - blue band - 0:05 - 6L/R. 6L/R, 6L/R
hip flexor stretch - 0:60L/R
incline board calf stretch - 0:60L/R

Notes:
-Wanted to deload DL and bench today but I left my log at home and didn't have the numbers with me so I just did the HRI's again but more correctly this time.
-HRI's - Today was better than yesterday but I was pushing the sprints too fast and ended up over my anaerobic threshold probably for the first 7-8 sprints. I didn't think about it until then because I noticed it was aking my HR longer and longer to drop down to below 140 BPM. My last 8 or so intervals I had a slower sprint speed to try to keep my max HR below 171. Next time I will do my sprints a bit slower to keep my HR under 171, that should decrease my "rest" time for my HR to get back down to 140 and below.

My calculated anaerobic threshold: (not as accurate but it's what I have right now)
220 - 30 = 190 X 85-90% = 161-171 BPM
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Last edited by Allen Yeh : 07-23-2010 at 03:51 AM.
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Old 07-25-2010, 05:50 PM   #1352
Allen Yeh
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July 24, 2010
BW = 186

1. Warmup
ECWU#2
Ido Shoulder stability WU - yellow band - 12 all

2. Strength
DL - 45 x 8, 95 x5, 125 x 3, 155 x 5, 185 x 5
BP - 45 x 8, 65 x 5, 80 x 5, 100 x 5, 120 x 5
core rotations - 0:10L/R, 0:10L/R, 0:10L/R, 0:10L/R
plate neck extensions/flexion - 10 x 20 Flexion/Extension, 10 x 20 lateral flexion L/R

3. Energy
Circuit: 20 reps of each
pushup - 20
lumberjack press - bar 20L/R
GM's - bar
BS - bar
row - bar

Notes:
-5/3/1 Deload week DL+BP day
-Ended up helping someone out with OHS form and stated talkign Army stuff....totally cooled off
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
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Old 07-25-2010, 06:16 PM   #1353
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July 25, 2010

1. Warmup
16 minute walk to gym
CA Standard WU

2. Strength
45 x 8, 95 x 5, 100 x 3, 100 x 5, 120 x 5, 145 x 5

3. Energy

Martin Rooney Challenge#1 w/ bar
bar pushups - 20
GM - 20
OH press - 20
BS - 20
row - 20
time: 110 seconds

swiss Ball - one handed plank - 0:10L/R
ankle grab situps - 10
lateral stepups - 20 - 0:17


30 minute walk

Notes:
-5/3/1 squat deload
-Challenge #1 - prescribed is 95#'s but I knew OH press would kill me on this so tried it on with the bar. goal is 100 seconds
-swiss ball one handed plank - this hurt my wrist!
-Flew to Ft. McCoy WI today left the house at 0545 and got to lodging at 1630.....sweet
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh : 07-25-2010 at 07:13 PM. Reason: added walk info
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Old 07-27-2010, 05:29 AM   #1354
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July 26, 2010
bw = 188

1. Warmup
15 minute walk
CA standard WU

2. TSC
DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 275 x 1, 325 x 1 --- 355 x 1, 385 x 1, 405 x F

pullups - 14

DB snatch - 55# - 5 minutes - 74

15 minute walk back to lodging

Notes:
-TSC along with the 2 Dereks
-DL - I wanted 405 so bad and..failed AGAIN! 385 was't super easy but.....UGH
-pullups - 14 isn't an all time PR but not bad considering what silly shape my pullups have been the last year or so
-DB snatch - 5 minute snatch test 75, would like to try this with my KB to see what I get
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 07-27-2010, 06:39 AM   #1355
Derek Simonds
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Nice numbers!
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Old 07-27-2010, 10:56 AM   #1356
Kevin Perry
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I bet you'll hit 405 soon, good job
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Old 07-27-2010, 12:24 PM   #1357
Derek Weaver
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Thanks for jumping in on the TSC.

405 is on its way soon I'd bet.
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Old 07-27-2010, 04:11 PM   #1358
Allen Yeh
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Thanks.

July 27, 2010
neck plate extension/flexion - 10 x 15 flexion/extension/lateral flexion L/R, 25 x 10 flexion/extension/lateral flexion L/R

hanging leg raise - 10, 8, 6

WU @ 15% incline - 3 minutes
HIR @ 15% incline - 14 x 0:10@ >170BPM + rest until <140BPM

Notes:
-HIR - tried to stay under 170BPM for the sprint and rested until less than 140BPM
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 07-28-2010, 06:39 PM   #1359
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July 28, 2010
BW = 189

1. WU
16 minute walk to gym
side lying extension rotation - 8L/R, 8L/R
http://blogs.menshealth.com/fitness-...rs/2010/07/23/

3 rounds:
10 jumping jacks
10 seal jumps

2 rounds:
10 pushups
10 squats
10 ankle grab situps

neck bridges - 20Front/Rear

2. Strength
overhead press - 45 x 5, 65 x 3, 90 x 1, 90 x 5, 105 x 5, 115 x 5
pullups - 3, 3, 3

3. Energy
70's big July Challenge AMRAP in 20 minutes:
3 x 0.625BW overhead press
3 chins/pullups

19 rounds in 19:33!!!


Notes:
-5/3/1 week 1 OH press day
-press - 115 felt heavy today...ugh!!
-70s Big July 10 challenge - 19 rounds! hell yeah, much better than on the 8th when I didn't even finish, around set 12 or 13 I felt the same twinge but I kept my press tight on the next few sets and didn't feel it much. The only set that was broken was the last round.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh : 07-28-2010 at 06:39 PM. Reason: added formatting
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Old 07-29-2010, 06:04 PM   #1360
Allen Yeh
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July 29, 2010
IF = 15 hours

20 minute walk
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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