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Old 05-22-2008, 07:16 PM   #371
Allen Yeh
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May 22, 2008
*16 fast*
jump rope - 1min on/:30 off x 3
leg swings - 10 F/B + 10/Side to side
arm circles - 10F/B
Burgener WU - 45 x 1 (some slight arm pain)

clean pulls - 45 x 5, 95 x 4, 145 x 4, 195 x 2, 245 x 1, 245 x 3, 245 x 3, 255 x 3 (left arm starting to hurt more)
(full rest - 120 seconds)

chin-ups (on the minute)- 3, 3, 3, 3, 1 (OUCH, ARM PAIN!)

zercher squat - 95 x 10, 115 x 8, 135 x 8, 150 x 6
DB 1 legged RDL - 30 x 10L/R, 35 x 8L/R, 35 x 8L/R, 35 x 6L/R
(superset with full rest - 40 seconds)

decline bench press - 95 x 10, 115 x 8, 115 x 8, 145 x 14
standing 1-arm cable row - 80 x 10L/R, 100x 8L/R, 100 x 8L/R, 120 x 6L/R
(superset with full rest - 40 seconds)

overhead barbell strict press - 45 x 10, 45 x 10, 45 x 10
(full rest - 45 seconds)
cuban press - 45 x 5
Tabata front squat - 95 - 10, 7, 6, 8, 5, 5
plank - 35 sec., 30 sec., 30 sec., 30 sec.

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout A complex
-clean pulls - This felt good until the 3rd set, my left arm felt a little strained, the last set really didn't feel good so I cut it off after 1
-Chinups - Cut this off because the more I did the more my arm hurt.
-zercher squat - This felt great.
-1-legged RDL - I need to rework this, I can definitely feel a difference between my right and left leg.
-decline bench - It's been probably at least 4-5 years since I've done this, started out light, and stayed light. The 2nd and 3rd set where 40X0 tempo
-barbell OH strict press - Kept this very light, I feel I need to rework this entire movement, tried to keep my scapula back and focued on getting full overhead extension behind my head.
-Tabata FS - This was soooooo much easier than the last time I did this! I'm really happy, I actually didn't feel like my legs were going to fall off, I think I went to slow! As I sit here and type this out ~5 hours after my workout my legs are definitely starting to feel like they are tightening up.
-plank - this was hard due to my shaking quads.
__________________
"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 05-23-2008, 07:42 PM   #372
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May 23, 2008
*no fast*

60 minutes with a foam roller
__________________
"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 05-26-2008, 08:11 AM   #373
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May 24, 2008
*no fast*
1 hour 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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Old 05-26-2008, 08:21 AM   #374
Allen Yeh
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May 25, 2008
*14 hour Fast*
*fasted workout*
AM Workout - I rarely get a chance to get a workout in first thing in the morning.
foam roll upper back/lats - 3 minutes
reach roll and lift - 10, 10
sleeper stretch - 10L/R, 10L/R
db retraction - 8 x 12, 8 x 10
leg swings - 10forward/backward, 10 side to side
glute bridge - 10
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5L/R
2H swing - 24KG x 20
band pullapart - 10

tuck sit - 10 sec, 10 sec, 10 sec
l-sit - 10 sec, 10 sec, 10 sec
tuck planche - 5 sec, 5, 5, 5, 5, 5
parallette pushup w/ feet on chair - slow x10, slow x 10, fast x 10
Hand to hand swings - 24KG x 20

2H KB swings - 24KG x 15, 24 KG x 15
KB tactical lunge - 24KG x 10L/R, 24KG x 10L/R
(superset with full rest - 30 seconds)

around the world - 24KG x 10CL/CCL, 24KG x 10CL/CCL
figure 8 + uppercut - 24KG x 8L/R, 24KG x 10L/R
(superset with full rest - 30 seconds)

1-arm KB row - 24KG x 5L/R, 24KG x 5L/R, 24KG x 5L/R, 24KG x 5L/R
(30 seconds rest)
DB cuban press - 8 x 8, 8 x 8, 8 x 8
(30 seconds rest)

8 great PWO stretches - 25 seconds each position
hamstring mobility - 10L/R
EQI pushup - 70 seconds


PM workout:
30 minute walk
30 minutes at the playground playing "Hulk smash" with Connor

Notes:
-A at home early AM workout, made it all up
-Took the Parallette stuff from Dr. G's log
-Swings - 2H swings are fine but going to 1-arm starts to strain my left forearm a little bit.
__________________
"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 : 05-26-2008 at 08:23 AM. Reason: added fasting info
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Old 05-26-2008, 08:27 AM   #375
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May 26, 2008
*14 hour fast*
*fasted workout*
KB halo - 12 KG x 5CL/CCL, 12 KG x 5CL/CCL
KB windmill - 12KG x 4L/R, 12KG x 5L/R
foam roll upperback/lats - 2 minutes
inverted hamstring - in place - 8L/R
lunge - forward - 5L/R
X-band walk - 6L/R
scap pushup - 15

Calistenics warmup - 15 seconds each - high knees + jumping jacks + butt kicks + side to side hops + pushups + crunches + mountain climbers + squat thrusts

3 rounds:
10 burpees
10 swings
Time: 3:16

Rest-5:00

6 rounds:
5 burpees
5 swings
Time: 2 rounds in 0:59

Notes:
-At home workout upon waking
-Cut the 2nd metcon short because I wussed out! I hate breaking burpees
__________________
"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 05-26-2008, 02:40 PM   #376
Derek Simonds
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Happy Memorial Day!
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 05-27-2008, 03:20 AM   #377
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
Happy Memorial Day!
Hope you had a good one as well.
__________________
"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 05-27-2008, 03:31 AM   #378
Allen Yeh
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Default Goal Recap

Quote:
Originally Posted by Allen Yeh View Post
Goals until Memorial Day 2008:
1. Get down to sub 10% bodyfat
2. Power Training Push/pull hypertrophy programs 3x a week
3. 15:00 2 mile - Running 2-3x a week - At least one day of intervals and one day of steady.
4. 1-2 Metcon's a week not counting the interval running days.

Overall goals - Bodyfat reduction, everything else is just to help with that.

Goals by end of 2008:

1. 300 Front squat, my previous best was 265 and that was a year+ ago
2. 1.5xBW Clean and Jerk - Which would be around 270#'s, my previous best was 245 earlier in 2008. Jerks are my weakness and need to be addressed.
3. 1xBW Snatch - Which would be around 180, my previous best was 165 for a power snatch, earlier this year.
4. OHS BW for Reps - I'm currently able to do BW up to a triple, but I'd like to hit that 15 reps goal, this might be a little insane.
5. Pullups - 15 dead hangs, Current best is maybe 12, so 15 isn't that far a stretch but I'd like it to be 15 maintainable, not 15 once and then back to 12 again.
6. 14:30 2-mile - I know this isn't all that fast but for me this would be hard pressed. I want to be able to maintain a 2 mile time without running 5 times a week.

I didn't add a deadlift goal because I know heavy deadlifting just kills me and I'd really like to focus on the Olympic lifts right now. I know I've gotten to 400, 500 would be cool to say I did it but right now not caring so much.
Memorial Day Goals:
A recap of where I am at with these goals:
1. Nope - Same as I was when I posted this on March 28
2. Nope - Twice a week was the norm
3. Nope - I ran maybe once a week, I actually had forgotten all about this one, oops.
4. I did meet this one at least. 2-3x week.

Notes: Well this is less than satisfactory, with the various reasons on how I screwed this up I'm still trying to keep perspective on "stress" levels for the last month+. I would like to until the end of June try to keep up the goal of bodyfat reduction.

End of Year goals:
With my left arm in the way it is, I'm not sure if any of these are manageable other than the 300LB front squat.
__________________
"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 05-27-2008, 06:03 AM   #379
Derek Simonds
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Stress is the ultimate goal killer.

Is there an in between level on the BF% that you could set as a definite instead of an "I would like to". Sometimes I reevaluate and change my goals so that I can hit them and get a victory instead of working towards and not making them. I also change my internal language and it all becomes I will do X, I am at X, I can lift X instead of the more vague I will try.

I have two things I am struggling with right now. I have a triathlon at the end of June and I am not training at all, and I have a BJJ tournament that I want to enter in July. Both of these would require a fundamental shift in my training and I have to make that decision by the end of this week. With the triathlon I could easily complete it now, but completing it and being competitive are two totally different things mentally. The BJJ tourney is a different deal as I am there strength wise but need to make sure that I am ready cardio/gas and technique wise. With the tourney I want to do more than just show up. I want to be competitive.

So long story short I need to totally redo my goals for June and July. If you need to bounce anything around call me anytime.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 05-27-2008, 01:04 PM   #380
Rick Deckart
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Quote:
Originally Posted by Allen Yeh View Post
4. OHS BW for Reps - I'm currently able to do BW up to a triple, but I'd like to hit that 15 reps goal, this might be a little insane.
Hi Allen,

if you are around three repetitions you could do that in 5 to 8 weeks if you were willing to compromise your other goals. You certainly have what it takes...
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