Allen's Journal - Page 64

Derek Simonds · 11-18-2008, 08:10 AM

Man that is twice lately you have been nauseous. Do you think it could be something you are eating or drinking or not pre-workout. I hope you aren't battling the flu. After being at drill weekend you never know what kind of crap somebody brought with them.

Allen Yeh · 11-18-2008, 08:21 AM

Quote:

Originally Posted by Derek Simonds

Man that is twice lately you have been nauseous. Do you think it could be something you are eating or drinking or not pre-workout. I hope you aren't battling the flu. After being at drill weekend you never know what kind of crap somebody brought with them.

I had coffee about a half hour before hand. I had a cup earlier at 8 and then another one at 9, now I feel like crap again. I was shooting to fit in my workout at lunch time, I'm hoping I feel more normal by then otherwise I might have to skip.

After hte cup at 8 I felt fine but the cup after 9 really put a hurting on me, looks like it's something I'm going to cut back out.

Allen Yeh · 11-19-2008, 03:36 AM

November 18, 2008

I felt sick basically all of yesterday, not even sick really just feeling like I was on the verge of throwing up, all day long. I only had 2 real meals the entire day. Belching was constant. I'm going to try to avoid the coffee completely today.

Allen Yeh · 11-19-2008, 07:14 AM

November 19, 2008
*no fast*
BW = 189

1. WU
Eric Cressey Warmup Option 1:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 215 x 3, 205 x 3, 220 x 3, 220 x 3, 220 x 3, 220 x 3, 220 x 3, 220 x 3, 185 x 3
(2.5-3 minutes rest)

neutral grip incline DB press - 45 x 10, 50 x 10, 55 x 10
seated cable row - 10 x 10, 11 x 10, 12 x 10, 12 x 10
(superset with full rest - 0:45)

prone Y - 7.5 x 12, 7.5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with no rest - 0:30)

side bridge - 0:30L/R, 0:30L/R, 0:30L/R
(no rest)

3. Energy
row @ 5 - 15:00 - 3131m's - slow row

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 3
-Did this workout in the early AM as I wanted to get it in and wasn't sure how my stomach might be feeling later on. It was COLD in the gym today, the heat is broken and the outside temps were ~25F. I had sweatpants on with a longsleeve and I felt like I barely broke a sweat even on the row.
-bench press - 220 was good but the 7th set was a little rough
-Row - Did 15 minutes rather than 10 since I skipped out of the Energy stuff on Monday

Allen Yeh · 11-21-2008, 04:41 AM

November 20, 2008

1. Warmup
foam rolling - 10 minutes - all over
DROM WU - 10 all movements
inverted hamstring - in place - 10L/R

2. Technique Practice Total time 9:55
KB crossbody DL - 24kg x 15L/R
KB swing - 24KG x 20
kb reverse lunge - 12kg x 15L/R
pushup - 20
renegade row - 15 x 15L/R
x-band walk - 10L/R
band pressdown - 20
band curl - 15
db cuban press - 10 x 15
band press - 15

3. KB stuff
OALC - C+J - 24kg KB - 6 minutes total, switching on the minute - 9L/R, 8L/R, 6L/R
1H KB swing - 24kg x 20L/R
2H KB swing - 24kg x 20

Notes:
-Maximum Strength -phase 1 - energy day
-At home workout today, did the technique practice as RX'ed then threw in some LC stuff, I've been slacking this week with this weird wanting to throw up thing. This part of the week has been way better than the beginning of the week.
-Technique practice - next time if I do this at home I think I'm going to use the same weight but break up the sets so I'm moving a little more rather than doing 1 set of 15-20, do 3 sets of 5-7?
-OALC C+J - The first 4 minutes weren't too bad but the last 2 minutes sucked, I couldn't barely get the bell up on the jerk.

Allen Yeh · 11-21-2008, 07:33 AM

November 21, 2008
*no fast*
BW = 193 (weird, up 5 pounds since wednesday????)

1. WU
Eric Cressey Warmup Option 1:
SMR - quads, IT bands, hip flexors, pecs, thoracic mobility
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener WU - 45 x 1
muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1)
front squat - 135 x 3, 185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x , 185 x 6
close grip chin ups - bw x 6, bw + 10 x 6, bw +10 x 6, bw + 10 x 6
(superset with full rest - 1.5 minutes)

rack pulls - knee height - 225 x 6 (ouch arm)

Bulgarian split squats - skipped these because my right knee was bothering me from the FS's

cable pullthroughs - 100 x 12, 110 x 12, 110 x 10
kneeling cable external rotation - 30 x 12, 30 x 12, 30 x 12
(superset with full rest - 30 seconds)

3. Energy
row @ 5 - 0:20on /0:40 off x 10 - 2384m's total

Notes:
-EC's warmup 1, phase 1 - lower body day 2 + chinups
-Threw the chin ups in there because I can do most of the upper body stuff at home just not these.
-front squats - right knee is not feeling happy
-rack pulls - hurt my arm
-BSS's - skipped this

Derek Simonds · 11-21-2008, 07:55 AM

Nice work on the FS. Real nice. Is your knee ok? You really don't need a bad arm and a bum leg

..... The 24 KG OALCCJ is super solid. You are progressing very nicely. I am going to need to switch to the 20 KG bell if I am going to stay close to you.

Derek Weaver · 11-22-2008, 10:23 PM

Nice. You've got some Cressey influence on your training. I like what he writes. He's one of the better contributors at T-Mag.

Makes more sense than guys like Thibadeau, and lately Poliquin.

Allen Yeh · 11-24-2008, 04:08 AM

Quote:

Originally Posted by Derek Simonds

Nice work on the FS. Real nice. Is your knee ok? You really don't need a bad arm and a bum leg

..... The 24 KG OALCCJ is super solid. You are progressing very nicely. I am going to need to switch to the 20 KG bell if I am going to stay close to you.

It's been achy since Friday, not like PAIN PAIN, but pain, know what I mean? I could feel it in there playing some soccer with Hunter this weekend. Kneeling down was painful as well. I'll see how it feels today. At least this is supposed to be a deload week so only 3 sets of 3 for BS and a few sets of everything else.

I was pretty surprised with the 24KG for OALC-CJ, I think just a few weeks ago getting 6? was a struggle to finish out a minute and I was able to get 9/8/6 and the 3rd minute was hard though, I had to attempt a few times to get the last jerk in.

Allen Yeh · 11-24-2008, 04:09 AM

Quote:

Originally Posted by Derek Weaver

Nice. You've got some Cressey influence on your training. I like what he writes. He's one of the better contributors at T-Mag.

Makes more sense than guys like Thibadeau, and lately Poliquin.

I like most of what he writes, has a good blog and if I had the $ I'd pony up the money for more of his products. The book is great and I'm lucky I was able to find it at the library.