Allen's Journal

[Allen Yeh]

23AUG2012
BW = 189
Early AM
Defranco WU
jump rope- full ROM 2:00

back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10

chinups - 12, 5, 5, 6
NG pullup - 5
pullup - 3, 5
chinup - 7, 5

bench press - bar x 8, 95 x 5, 145 x 3, 160 x 1, 160 x 5, 180 x 3, 200 x 6,
bench press w/ slingshot - 85 x 5

Notes:
-Day 2 week 3 5/3/1 phase 1 full body
-BS - very easy, noticed some butt wink going on stretched my hips like crazy and it went away
- chins/pullups - sprinkled between sets of squat and bench - ended up at 53 total reps in 9 sets
- bench - felt great, really focused keeping my back tight, elbows in, got a lift off for my rep set and my singles to make sure I kept my back tight

[Allen Yeh]

24AGU2012
Flew to NY after a half day. Ate like a pig in the airport and dinner with my parents.

25AUG2012
Drove from NY to SC....800 miles. Ate like crap again, I probably could have made better choices on the latte half on the drive but lunch was a NY pizza place so...if I'm going to eat bad I might as well enjoy it!

26AUG2012
Finished the drive, lower back is toast! Still eating crapppppy!!!!!!!!!!

32:00 walk with ruck ~25#'s
5:00 KB stuff just playing around trying to loosen up a little

[Allen Yeh]

28AUG2012
bw =190
ECWU#2

goblet squat - 20 x 8, 40 x 5
back squat- 45 x 3, 65, x 2, 85 x 5, 105 x 5, 125 x 5

overhead press - 45 x 8, 65 x 3, 75 x 5, 85 x 3, 90 x 12

deadlift - 45 x 5, 135 x 3, 185 x 1, 235 x 1, 245 x 5, 285 x 3, 310 x 4

Notes:
-Day 3 week 3 5/3/1 phase 1 full body

[Allen Yeh]

30AUG2012
JP WU

1a. back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10
1b. seated hamstring curl - 4010 - 90 x 15, 90 x 15, 90 x 15

2a. bench press - bar x 8, 85 x 5, 105 x 5, 125 x 5
2b. t-bar row - bar x 8, 70 x 5, 90 x 5, 100 x 5

3a. OH Rope extention - 30 x 20, 40 x 15, 40 x 15
3b. cable rope curl - 30 x 15, 40 x 15, 40 x 15

hanging scap retraction - 1 arm x 6, 1 arm x 6, 2 arm x 6, 2 arm x 6, 1 arm x 6

Notes:
-Deload day 1 week 4 5/3/1 phase 1 full body

[Allen Yeh]

1SEP2012
bw =191
JPWU

1a. back squat- 45 x 3, 85 x 5, 105 x 5, 125 x 5
1b. overhead press + oh shrug - 45 x 5, 50 x 5, 60 x 5
1c. deadlift - 45 x 8, 135 x 5, 165 x 5, 195 x 5

2a. pec-deck flye - 3010 - 90 x 12, 90 x 12, 90 x 12
2b. straight arm pulldown - 3010 - 27.5 x 20, 32.5 x 12, 32.5 x 12

3a. barbell curl w/ FG - 3010 - bar x 12, bar x 12, bar x 12
3b. plate kickbacks - 10 x 15, 10 x 15, 10 x 15

4a. swiss ball leg curl - 12, 12
4b. chest supported supinated rear flye - 10 x 12, 10 x 12
4c. cable pallof press - 3010x50x8, 9010 x 50 x 3

Notes:
-Day 2 week 4 5/3/1 phase 1 full body

[Allen Yeh]

3SEP2012
ECWU + MWOD Squat prep
bw = 188

goblet squat - 25 x 8, 45 x 5

back squat - 45 x 8, 95 x 5, 145 x 1, 165 x 5, 190 x 14, 255 x 1, 275 x 1

a. pause bench - bar x 5, 65 x 3, 95 x 1, 100 x 8, 115 x 8, 125 x 8
b. chest supported row - 4010 - 50 x 8, 105 x 8, 125 x 8, 135 x 8

Notes:
-Day 1, week 1 full body 5/3/1 full body phase 1 part 2

[Allen Yeh]

5SEP2012
Early AM

2.16 mile run - 17:15 - 7:59 pace
Rest 6:00
5 x 100m strides on the minute
Cooldown - 8:00

Notes:
-Good run this morning, hitting sub 16:00 2 mile

[Allen Yeh]

6SEP2012
BW = 188
Early AM
Defranco WU

goblet squat - 20 x 8, 30 x 5, 40 x 3
back squat - bar x 5, 85 x 10, 110 x 10, 130 x 10

chest to bar pullup - 5, 5, 4
NG pullup - 5, 5, 4, 3
chinup chest to bar - 5

bench press - bar x 8, 95 x 5, 145 x 1, 150 x 3, 170 x 3, 195 x 6, 215 x 1,

Notes:
-Day 2 week 1 5/3/1 phase 1 full body part 2
- chins/pullups - sprinkled between sets of squat and bench - focused on keeping shoulders from rounding forward, this alone kept my reps low each set
- bench - got a lift off for my rep set and my single to make sure I kept my back tight, rep set I actually got 7 but only count 6 since my last rep was a grind, my single was easy, wanted to do more but had to get to work

[Allen Yeh]

7SEP2012
36 minute walk

[Allen Yeh]

8SEP2012
ECWU#2 + MWOD DL Prep

pullups x 8
goblet squat - 20 x 10
back squat- 45 x 8, 65 x 5, 85 x 5, 105 x 5, 125 x 5

overhead press - 45 x 10, 65 x 3, 70 x 3, 80 x 3, 90 x 13

deadlift - 45 x 5, 135 x 3, 185 x 3, 235 x 1, 235 x 3, 270 x 3, 300 x 3, 330 x 1, 350 x 1, 350 x 1

Notes:
-Day 3 week 1 5/3/1 phase 1 full body part 2
-DL - stupid hex plates, I can't stand DL'ing with these!