Allen's Journal

[Allen Yeh]

January 29, 2009
*16 hour fast*
BW = 192

1. WU
Eric Cressey Warmup Option 1: 11:40
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
military press - 45 x 5
speed free squat @60%- subbed Oly squat - 45 x 8, 95 x 5, 145 x 3, 195 x 2, 245 x 2, 265 x 2, 285 x 0, 285 x 1+0, 215 x 2, 215 x 2, 215 x 2, 215 x 2, 215 x 2
(2-4 minutes rest for first 5 work sets then 1 minute rests for the last 5)

rack pull from knee height w/ straps - barefoot - 225 x 5, 405 x 2(no straps), 405 x 5, 455 x 0, 405 x 5, 405 x 5, 365 x 7, 365 x 7
wall ankle mobilitzation - 8L/R, 8L/R, 8L/R
(superset with no rest - 2 minutes)

reverse db lunge from a step - 45 x 5L/R, 50 x 5L/R, 60 x 3L/R

cable woodchop - skipped
isometric bulgarian split squat - skipped
(superset with full rest - 0:30)

3. Energy
Skipped due to time

Notes:
-Maximum Strength - phase 3 - lower body day 2 - week 3: very high intensity
-Oly squat - Instead of doing what was written I did 5 build up sets then 5 at a lower weight with less rest, I thought 285 was going to happen but missed my first attempt, then made my first rep of the 2nd but missed the 2nd rep, A good solid rep though, it was a grind but upright torso. I had to power clean 195 twice back up to the rack both times, really easy and snappy. I'm curious how much my power cleans have improved over the last time I did them in September?
-rack pulls from knee height - no shoes - These felt HEAVY today, I just felt like I could not BUDGE 455 today, it wouldn't even come off the pins a little bit
-Time: I guess the modifications to the squats really too way too much time by the time I finished the 3rd set of reverse lunges I'd been at he gym for over 1.5 hours, at that point I called it a day and went home.
-Elbow flexors?? - I'm not sure what I did the day before but my elbow flexors are supersore and tender to the touch, I know they felt a bit wonky duyring the 50 burpees thing, it's not even my triceps but what feels like the tendons...still sore on Friday. Weird.

[Steven Low]

Stretch out them flexors.. maybe do a bit of strength work for the extensors. Massive amounts of massage (whole forearm + tendons + upper arm). Ice. Anti-Inflams. Hmm..

One thing that might be giving elbow problems is slightly bent ones during heavy lifting. Dunno if you have problems with that or not, but it's one thing to look at.

[Allen Yeh]

I'm an idiot I meant elbow extensors not flexors, your post confused me for a second.

It's the area below my triceps on the back of both my upper arms. Derek says it's because I'm getting old and pushed myself too hard the other day with the swing/pushup ladder and then the 50 burpees after it. currently I'm taking aleve/motrin and doubling up on fish oil as well as massage. Sorry for the confusion.

[Allen Yeh]

January 30, 2009


No workout for me today! Less than 4 hours of sleep and my elbow extensors are bothering me. My wife ended up going to the hospital last night for petitea(little purple pinprick dots) all over her legs, they ended up doing a spinal tap and other fun tests on her and wouldn't let her drive home when they were done with her at 2:30 AM. Picked her up from the hospital and after dropping her back at home I just went straight to work because if I went back to bed at that point I'd have been out for the count!

The infectious disease doctor is running some tests and putting her on antibiotics in case it's Rocky Mountain fever? they also think it could be mono. Kind of sucks because I only have one week left before I head off to school and I'm not supposed to kiss her!

[Allen Yeh]

January 31, 2009

Nada. Errands and crap.

February 1, 2009

30 minute NEPA walk, 1.5 hours with the kids at the playground, it was 60+ degrees here, pretty crazy.

[Allen Yeh]

February 2, 2009
*17 hour fast*

30 minute NEPA walk, the good weather lasted an extra day, so we took a long roundabout route to the park.

[Allen Yeh]

February 3, 2009
*17 hour fast*
*fasted workout*

1.Warmup
~15 minutes on foam roller

2. Strength
parallette pushups w/ feet on bench - 4010 tempo - 10, 8, 8, 8
1-arm bentover KB row - 24kg x 5L/R, 24kg x 5L/R, 24kg x 5L/R, 24kg x 5L/R
(superset with no rest between - 0:45)

1-arm KB push press - 24kg x 5L/R, 24kg x 5L/R, 24kg x 3L/R
suitcase DL w/KB - 24kg x 10L/R, 24kg x 10L/R, 24kg x 10L/R
(superset with no rest between - 0:30)

lying DB extensions - 15 x 12, 15 x 12, 15 x 12
KB band curl - 12kg x 12, 12kg x 10, 12kg x 10
(superset with no rest between - 0:30)

3. Energy
5 - 1H swings, 5 cleans, 5 snatches - Tried with my left arm and it was throbbing pretty bad by the time I got to the snatches. Next!

Tabatas - 6 rounds per exercise
2H KB band swings - 15, 14, 14, 14, 7, 10
rest 1 minute
pushups - 10, 10, 5, 6, 6, 6
rest 1 minute
jump squats - 17, 12, 12, 12, 9, 8

Notes:
-At home workout, took my time foam rolling, just a made up upper body routine that got the blood pumping, was a bit worried about irritating my elbow extensors again so I tried not to go overboard.
-Tabatas - The kb band swings were rough, my glutes felt like they were on fire by the 4th round. Pushups, were sucky but I think the slow-rep parallette pushups fried me more than I thought. Jump squats were pretty vicious on my quads, the first round I remember thinking..."this isn't so bad...." yeah OK.

[Allen Yeh]

February 4, 2009
*16 hour fast*
bw = 190

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
broad jumps - 5@50%(~5.5 paces), 5@80%(6.5 paces), 5@Max(7.5 paces), 5@max(7.5 paces), 5@max(8.5 paces - ~1-2 feet short of half court on the b-ball court)

front squat - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 285 x 0:05 hold + partials, 245 x 1 (Old PR), 265 x 0(lost it on the way up), 265 x 0(lost it on the way up)

chinup - bw x 3, +25# x 3, +35# x 3, #45# x 3, +50 x 3 (PR?), +55 x 1

3. Energy
None

Notes:
-Testing Day 1 - A modification of Eric Cressey's packing day protocol, I only tested these 3 because it took me over an hour and 15 minutes jsut to get these 3 done and my chest was super sore and wanted to have another day of recovery before I tried for a bench PR. So the next testing day will be deadlift, bench press, and maybe strict press.
-Broad jump - I wish I had tested the broad jump like I was suppose to when I first started this...ooops, no place for comparison, I feel like almost half court is pretty decent
-Front squat - The testing protocol called for a box squat. I feel like I had it in my legs but I just couldn't keep the weight up after I started out from the bottom, frustrating, I'm now wishing I had tried 255 or 260 first, rather than jumping straight to 265. Damnit.
-Chinup - This is a 20# improvement for 3 reps! I'm happy that I was able to get BW+50 for 3, especially since the last 5 weeks had no chin/pullup variations at all. I think my 1RM PR was 65#'s but I'm not sure.

[Arden Cogar Jr.]

Allen,
Be patient with that front squat. I've found that I have "work my way into" pushing my heavier work sets with heavier warm up sets. For example, If I'm scheduled to do 340x3, I'll need to do 275x3, 295x3, 315x3 to get myself ready to handle that top set. Whereas with other movements, I would not have needed those two additional "ramp up" warm ups.

My guess is that the FS is very CNS related - much like going for a max effort in the snatch or clean and jerk. To that end, big jumps are not really a good idea. At least that's my thinking.

Good work on everything though. Keep it up.

All the best,
Arden

Originally Posted by Allen Yeh

February 4, 2009
*16 hour fast*
bw = 190

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
broad jumps - 5@50%(~5.5 paces), 5@80%(6.5 paces), 5@Max(7.5 paces), 5@max(7.5 paces), 5@max(8.5 paces - ~1-2 feet short of half court on the b-ball court)

front squat - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 285 x 0:05 hold + partials, 245 x 1 (Old PR), 265 x 0(lost it on the way up), 265 x 0(lost it on the way up)

chinup - bw x 3, +25# x 3, +35# x 3, #45# x 3, +50 x 3 (PR?), +55 x 1

3. Energy
None

Notes:
-Testing Day 1 - A modification of Eric Cressey's packing day protocol, I only tested these 3 because it took me over an hour and 15 minutes jsut to get these 3 done and my chest was super sore and wanted to have another day of recovery before I tried for a bench PR. So the next testing day will be deadlift, bench press, and maybe strict press.
-Broad jump - I wish I had tested the broad jump like I was suppose to when I first started this...ooops, no place for comparison, I feel like almost half court is pretty decent
-Front squat - The testing protocol called for a box squat. I feel like I had it in my legs but I just couldn't keep the weight up after I started out from the bottom, frustrating, I'm now wishing I had tried 255 or 260 first, rather than jumping straight to 265. Damnit.
-Chinup - This is a 20# improvement for 3 reps! I'm happy that I was able to get BW+50 for 3, especially since the last 5 weeks had no chin/pullup variations at all. I think my 1RM PR was 65#'s but I'm not sure.

[Allen Yeh]

Originally Posted by Arden Cogar Jr.

Good work on everything though. Keep it up.

All the best,
Arden

Thanks. I will add more work sets before going for it, smaller jumps for sure also, I just thought for sure I had it you know?