Allen's Journal

[Derek Simonds]

Looks like a nice bench session. You still got your chin ups... I really need to increase my volume on them if I have any expectation of getting more in a row.

[Derek Weaver]

Things look good Allen. Good call on training economy with a short turnaround before you head out.

Hope all is well.

[Allen Yeh]

10/25/2010
bw = 185
IF = 17 hours

1. warmup
foam roll - legs, lats, thoracic
hip flexor stretch - 0:30L/R
plank - 0:50, 0:37
ankle mob w/ band distraction - 0:30L/R
jump rope - 1:00
band squat - 10

2. Strength
squat - 45 x 8, 95 x 5, 135 x 3, 190 x 1, 190 x 3, 220 x 3, 245 x 4

back extension - 15, 10 x 15, 10 x 15
pallof press - 3 x 10L/R, 5 x 0:05 hold x 6, 5 x 0:05 hold x 6,
(superset no rest)

3. Energy
2 rounds:
1/4 tabata calf raise
10 squats
10 lunges
5 jumping lunges
5 jump squats
5 ankles to bar
Total time - 5:07

Notes:
-5/3/1 is sucking right now, my last set for the last few weeks I have made the weight but they have all felt horrible, AND they are weights I've done in the past for reps easily. No big deal in the overall picture as I know I'm going to lose strength as I run more it just sucks.

Evening
Mwod #61 - 1:00 each L/R
#1- high hip flexion dropping knee out
#2 - ball in flexor "wad"
#3 - ball on IT band area by quad
#4 - ball on IT band area by hamstring
#5 - lateral hamstring - contract/relax

Mwod #51 - upper body torture with lacrosse ball - 1st rib mob, subscap, triceps, pec minor, external rotators, and lat inserts

[Derek Simonds]

You definitely have different needs for your body over the next year that is for sure. No matter what the strength will come back. You are a strong dude.

[Allen Yeh]

The chins really surprised me the other day, i was actually just testing my chins for the Mwod I did that day, he said test the difference between chins/pullups in relation to external rotation and I banged out 15 and then 10 pullups a few minutes later.

Heh if I was strong I'd be able to DL 400 right? and squat 300(again)! One day.....just not today!

Was supposed to run today but might take off, my right knee has been feeling tweaked with the squats and the sprints.

[Allen Yeh]

10/26/2010
IF = 14 hours

A pretty relaxed day other than doing some Mwod stuff for brief amounts throughout the day. Nothing really concentrated or programmed.

[Allen Yeh]

big update

10/27/2010

Mwod 9/10/2010 - using foam roller to restore glide of legs
hollow rock - 1:04, 0:30, 0:17, 0:19, 0:19, 0:23 - 0:30 rest between each set
pushup - 30

10/28/2010
25min walk
Mwod #34
-lacrosse ball - VMO - 1:00L/R
-lacrosse ball - flexor wad - 1:00L/r
-high flexion letting knee drop to ground - 1:00L/R
-couch stretch 1:00L/R
Bonus stuff
-lacrosse ball on scap while moving arm 1:00L/R
-impingement fix - 1:00L/R
-thoracic extension - 1:00
-sink stretch - 0:30

10/31/2010
bw = 189
Morning
Mwod #69:
Test - jump rope
-feet on stick - 1:00L/R
-site on lower leg anterior tib stretch - 2:00
-lunge stretch on box - keeping glutes tight - 1:30L/R

Afternoon
ECWU#2
jump rope - 1:00, 0:30

DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 255 x 1, 255 x 5, 290 x 3, 325 x 3
TKE w/ blue band - 20, 25, 20, 20, 25
pullup - chest to bar - 8, 6
press - 45 x 5, 65 x 3, 95 x 1, 110 x 1, 110 x 5, 125 x 3, 140 x 3

reverse hyper - 10# DB - 15, 12, 10
jump rope - 0:30, 0:30, 0:30
ab wheel - 12, 10, 10
(triset with no rest)

11/1/2010
2.34 miles - 18:13 - 7:47 min/mile pace
cooldown - 10 minute walk

[Derek Simonds]

That is a lot of stuff. Nice running yesterday. Are you doing any rucking right now?

[Allen Yeh]

No rucking, my ruck is in MD right now with 2 duffels @ my unit, I had the stuff taken back to the unit so I wouldn't have to fly with all that stuff from NJ.

[Allen Yeh]

Resurrected from the dead.....

Quick shot of my last year and a half for those that care.

Deployed to AFG, ended up tearing my hamstring in Jan 2011 during the pre-mob training, that took a while to get over. It's still not 100%, strength is there but flexibility is not the same. The PT that I saw in country basically told me I should have said something when I initially injured it and not attempted to tough it out. Elbows started feeling very spicy doing a add 1 pullup a day program I got my dead hang pull ups to 19 straight but at a price! Elbows now are officially irritated! June 2011 I pulled my left pec minor benching a light weight. That seems to be all the way resolved now but for a few months training around it was irritating.

Training highlight of the year is that I finally pulled 405 for a double! however once I tried going to 410 I got zip! More mental than anything else if I was able to get 405 for 2!

Also got 90#'s in a weighted pullup, this was pretty tough and without flipping through my workout log I was probably at 193#'s.

Right now I'm working through a left bicep injury, basically doing avoiding movements that require supination other than light band stuff. Doing upper/lower split 3 times a week, working on the principles of the HCT-12 stuff minus the horizontal pulling (subbing in face pulls and pullovers). Right now I still have 3 weeks left of this training cycle and then I will re-examine where to go from here.

Rather than try to rehash the last few workouts I'm just starting with yesterday.

3/19/2012
Morning:
Walk: 15:37

Afternoon:
Run: 16:49 - 2 mile run
walk: 8:11 - cooldown
stretching: 8:00

Thoughts: Not a bad run, basically followed Connor on his bike and it just happened that the run ended at 2 miles according to mapymyrun.com Did some stretches from MWOD on my calves and hips. I noticed that my left foot is hitting the ground on more on the middle of the ball of my foot while on my right foot i'm hitting more under my big toe. Something to watch, darn flat feet!