Allen's Journal

[Eva Claire Synkowski]

Originally Posted by Allen Yeh

September 24, 2008

My back is in a world of hurt today, waaay worse than yesterday. Maybe later I'll try to do some band good mornings or broomstick good mornings.

is it from the deads?

[George Mounce]

Originally Posted by Eva Claire Synkowski

is it from the deads?

My guess it is. I can't stand the 4 days after PR 1RM deadlifts, my body is in a state of shock.

[Allen Yeh]

It was from the deads, It's still pretty bad this morning but yesterday it was worse, I was waking up everytime I moved in bed because of my back. Today I'm going to try to get a good low intensity session going to get the blood flowing.

[Derek Simonds]

As Gant said and I paraphrase, when someone tells you they are trashed from a DL workout you just look at them and nod knowing that they know what lifting is all about.

Sucks to be sore!

[Allen Yeh]

September 26, 2008
*18 hour fast*

Misc. stuff all mixed together
foam roller ~10 minutes
bear crawl ~10m
cross body KB DL - 24kg x 10L/R, 10L/R
stick dislocates - 7, 7, 7
good morning w/ red iron woody band - 20, 20
25 burpees - 1:17
glute bridge - 15
bird dogs - 15L/R
scap pushup - 15
OHS - stick x 12
kb swing - 2H x 24kg x 50
adductor - sidelying - 10L/R
abductor - quadruped - 10L/R
ab wheel rollout - 12
band dislocates - 4
band press -10

Notes:
-At home workout, nothing structured just whatever struck my mind at the time.
-Left arm- felt a bit strained, I guess I pushed it too hard the other day.

[Allen Yeh]

September 27, 2008
*no fast*

Recovering from my friends bachelor party and then a day in the mud at the Rennaisaince Festival with the family. Turkey legs are paloe right? It's just a shame all the other stuff I had wasn't! heh

[Derek Simonds]

I haven't been to a Renaissance fair in a long time. I do remember the turkey legs. Did the kids enjoy it?

[Allen Yeh]

Every year! It's a family tradition, they have it in Maryland every year from August to October and we make it out there for a weekend of fun. This weekend it had rained all Friday and Saturday so Sunday was really muddy, the kids loved that of course.

[Kevin Perry]

oh man turkey legs, yes.

[Allen Yeh]

September 29, 2008
*16 hour fast*
BW = 188-190

1. Gymnastic WU
chest ups - dead hang - 3, 3, 3, 3, 3 (slight tightness in my left arm)
handstand hold - 0:48 (3-5 seconds freestanding), 0:38 (10 seconds!! free!!!)

2. Mobility/Movement Prep warmup
drom WU - 10 for all movements

3. Strength
Burgener WU - 45 x 1
3 position clean - 45 x 2(L2H), 95 x 1(L2H), 95 x 1(H2L), 105 x 1(H2L)

power clean - tried a different start position, base of toes - 135 x 3, 155 x 3, 175 x 2, 175 x 3 I felt like the bar was just too far out in front of me so I readjusted my start position for the next sets
power clean - bar over the 2nd eyelet of Oly shoes, slow 1st pull - 185 x 3 (EASY), 195 x 1 (wide)
(2-3 minute rest between each work set)

halting DL - 195 x 3, 195 x 4
(1 minute rest between each work set)

clean pulls - 195 x 3, 225 x 2, 225 x 3
(1 minute rest between each work set)

4. KB Stuff
OALC - 35# kb - 8 minutes total - switching hands every minute - 10L/R, 12L/R, 11L/R, 12L, 11R

Notes:
-A good day overall, back was still feeling it from the deads last week(6 days later??)
-handstand hold - I was psyched to be able to be away from the wall for 10 seconds!
-power cleans - Back oin track this week, I'm switching to 5 x 3 for a bit. Like I noted above, I have been toying with a different start position with the bar right over the base of my toes and I've decided to scrap it, it just doesn't work well for me. I felt as if the bar was just swinging out in front. I pulled the start position in a little bit so that the bar is right above the 2nd eyelet of my shoes and I felt a HUGE difference. I really slowed down my 1st pull and the 185 felt EASY, so I just tried 195 to see if I could but caught it wide and decided to stop while I was ahead.
-Halting DL and clean pull - Felt good but back felt tired so I just did a few
-OALC - These felt pretty good.


Later in the evening
Foam roller ~45 minutes during Heroes