Allen's Journal

[Allen Yeh]

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

[Allen Yeh]

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

[Allen Yeh]

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

[Allen Yeh]

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

[Derek Simonds]

Nice numbers!

[Kevin Perry]

I bet you'll hit 405 soon, good job

[Derek Weaver]

Thanks for jumping in on the TSC.

405 is on its way soon I'd bet.

[Allen Yeh]

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

[Allen Yeh]

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.

[Allen Yeh]

July 29, 2010
IF = 15 hours

20 minute walk