Allen's Journal

[Yael Grauer]

Sending prayers for you, your wife and the rest of your family...

[Allen Yeh]

Originally Posted by Peter Puetz

Allen,

all the best to your wife and your family. Do yourself a favour and don't take anything for a workout with you. Don't worry, you didn't start training last week, so you won't loose any fitness during that week...

Too true. I won't even worry about it. Thanks.

[Allen Yeh]

Originally Posted by Yoon Sohn

Allen,
My thoughts will be with you, Laurie and the rest of the family.

If you find yourself needing a place to blow off some steam, you are more than welcome to stop by Lost Battalion Hall in Rego Park, Queens (Mondays and Wednesdays are the days my team practices). I know your hands will probably be more than full, but thought I'd extend the offer, just in case.

Thanks Yoon, what time do you guys practice? Even if I'm not able to workout it'd be cool to stop by.

[Allen Yeh]

Originally Posted by Yael Grauer

Sending prayers for you, your wife and the rest of your family...

Thank you Yael.

[Yuen Sohn]

Hey Allen,
Practice is usually from around 5:00PM-ish to 9:45PM. Depending how work goes, I generally show up between 5:00 to 7:00.

[Allen Yeh]

I need to figure out something to do that right now to keep my sanity.

Training wise: I was thinking this week doing the whole ring overhead squat, dips, pullups and deadlift thing with a focus on feeling normal. Then next week focusing on the Real Fast Fat Loss program again and just use that for my lifting. What to do...what to do.

Running wise: I need to get back on the road and get in at least 2 sessions per week. Easier said than done though.

[Allen Yeh]

June 15, 2007

foot mobility drills
YTWL - 5 x 8 all
X band walk x 8 L/R
push-up plus x 8
quadruped abduction x 8 L/R
hip adduction (sidelying) x 8 L/R
band pullaparts x 8
hip crossover x 6
knee hug x 6
hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6

1. front squat + push press - 45 x 5, 95 x 3, 95 x 5, 95 x 5, 95 x 5, 95 x 5

2a. Waterbury DB row - 40 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 95 x 5L/R, 95 x 5L/R, 95 x 3L/R, 95 x 3L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 5, 5, 5
(rest 30 seconds before repeating 2)

3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)

4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 183 swings

Notes:
-Front squat + push press - Tried it as a thruster but thought for strength it'd be harder to do the front squat then the push press
-Waterbury DB row - not hard
-good morning + lunge - this one kind of sucked! The last 2 sets I went from 5 each leg to 3
-squat jump to chin w/ knee tuck - not hard but all 3 of these in a row was rough.
-KB swings - I managed my fatigue pretty well I thought, 183 is the number to beat!

[Allen Yeh]

June 27, 2007

foot mobility drills ~25m
Run #1- 15 minute run - Total distance ~1.85 miles - 1st mile was a 7:35 pace, after that my pace fell apart
Prehab:
quadruped abduction x 8 L/R
YTWL - 5 x 8 all
quadruped posterior rocking x 8
wall slides x 8
hip adduction (sidelying) x 8 L/R
scap push-up x 16
X band walk x 8 L/R
reach roll and lift - 8 L/R

Deadlift - 45 x 5, 135 x 3, 185 x 3, 185 x 3, 185 x 3,
(rest 60s before pullups)
pullups - 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)

Notes:
-Run #1 - I need to run earlier or later in the day, it was HOT today and it was only 10 am! I'm happy I managed to slog through despite this being my first time running in weeks.
-deadlift- went light worked on good hip extension rather than back extension, felt great.

[Allen Yeh]

July 2, 2007

CPMP
Lunge w/ lateral flexion (moving) - 6
Drop lunge - 6
inverted hamstring (backward) - 6
elbow to instep - 3
Knee hug (moving) - 6
hand walk (forward) -6

Deadlift - 45 x 5, 135 x 3, 225 x 1, 225 x 2, 225 x 3, 225 x 3
(rest 60s before pullups)
pullups - 2, 3, 3,
(rest 60s before ring dips)
ring dips - 2, 3, 3
(rest 60s before repeating cycle)

AC Complex A - 4 sets of 5 reps w/90 seconds rest - 95 #'s
Bent over barbell row
Hang power clean - all above the knee
thrusters
jump squats
good morning

foot mobility drills ~25m
5 x 50m strides - ~8-11 seconds, 60 seconds rest between

Notes:
-deadlift- Felt great @ 225 I'll up the weight a bit more next time, would lieki to be working at least 1.5xBW for me 3RM
-Pullups and Ring dips - Still unweighted until next week, maybe not even then
-Complex A - 95 pounds in the end was a bit much, the good mornings were sort of a pain and my wrists were killing me from the hang cleans and thrusters, next time I might drop the weight down to 85
-50m sprints - not sure if the term strides is applicable to under 100m's the intensity was right under a full out sprint but much above my 1 mile pace.

[Allen Yeh]

July 3, 2007

Movement Prep:
Calf Stretch - 6
Leg cradle (moving) - 6
lateral lunge (moving) -6
tick tocks - 6
Prehab:
scap pushup - 16
wall slide - 8
x band walk - 8
rotational fallout - 8
YTWL - 5 x 8 all


AC Complex B - 4 sets of 5 reps w/90 seconds rest
Romanian Deadlift - 135, 115, 95, 95
Hang clean + Front squat + Push press (combo lift, 1 rep of each before repeating) - 135/115, 115, 95, 95
Reverse Lunge - 115, 115, 95, 95

Chin-ups - 7, 7, 3, 3

1-arm DB Bench Press - 65 x 8, 65 x 8, 65 x 8
(superset with full rest - 60 seconds)
1-arm DB row (unsupported) - 65 x 8, 65 x 8, 65 x 8

DB curls - 30 x 10, 30 x 3/25 x 2/20 x 2/17.5 x 2/15 x 2/ 12.5 x 1

Notes:
-Complex B - I felt this was a lot harder than Complex A but I did start off at higher weights than in A so that is most likely why. Doing the combo lift was a lot easier on my wrists than doing it the way in the Complex A format.
-Chins - kept the reps low, more the grease the groove than anything else
-1-arm DB bench press- A movement I've totally forgotten about, harder than I remembered.
-1-arm DB Row - Not as bad as the bench press.
-DB Curls - Did a drop set on the 2nd set, ouch.