Allen's Journal - Page 84

Allen Yeh · 04-14-2009, 05:34 PM

April 14, 2009

Early AM
Platoon PT
Army WU
10 rounds:
100 m sprint
100m walking lunges
100m jog
25 pushups
100m jog

I did 1 round of sprints and pulled my right quadriceps, freaking awesome. I should have taken the first round slow instead of trying to kick on the afterburners with the first sprint. Damn, tried to walk it off thinking it was a cramp but after sone walking and light stretching it wasn't going away. The major sent me home early so I could get some heat/ice on it. Been a bit bothersome all day long.

Noon Workout
BW - 195 (in full uniform)
1. Warmup
ECWU #1 modified for pulled right thigh

2. Strength
25 reps total today - 25 seconds rest between sets - heavy weight 4-5RM
close grip bench press - 45 x 8, 95 x 5, 145 x 3, 165 x 1, 165 x 9, 165 x 5, 165 x 3, 165 x 3, 165 x 3, 165 x 2
chinup - 6, 5, 4, 3, 2, 2, 2, 2
db push press subbed strict press - 45 x 8, 45 x 6, 45 x 4, 45 x 3, 45 x 4
front squat - 45 x 1 Ouch...subbing cable pullthroughs
cable pullthroughs - 80 x 12, 95 x 8, 95 x 8, 95 x 9

NG face pull - 30 x 12, 30 x 12, 35 x 12
back extensions - 15, 13, 17
(superset with full rest - 0:30)

side plank - 0:35L/R, 0:45L/R, 0:40L/R
vacuum hold - 0:30

Notes:
-WU - skipped a few movements as not to hurt my leg anymore
-FS - I thought I'd perhaps just do the bar for a bunch of reps to get some blood flow but that wasn't looking like a good idea.

Evening
Recovery Session
ice rolling, left arch and left calf
foot mobility drills ~25m's
basic joint mobility 10 reps each movement
PNF calf stretching - gastroc and soleus
calf static stretching
foam roller - upper back, lats

Allen Yeh · 04-15-2009, 05:39 PM

April 15, 2009

Early AM
Platoon PT
Army WU
Ability Group run - Charlie Group
37 minute run ~4+ miles
Army cooldown

Afternoon
MovNat workout from Mens Health
VFF's
2 Rounds:
Evade - monkey walk 20 paces + 50 yard sprint + crab walk 20 paces + 50 yard sprint
Escape - 10 long jumps + 10 box jumps
Attack - no pullups + 20 kick/punch/elbow/knee strikes + 4 x (50 yard sprint 50 yard jog)
Balance - 5 x (10 foot squat walk + 5 second hold in bottom position + 5 squats + 1 broad jump)
Rescue - 2 x (Carry 24kg KB at waist level ~ 15 feet + throw from chest height)

Time: 10:26, 9:55 = 20:22

foot mobility drills ~25m
1H KB swings - 24kg x 15L/R, 24kg x 15L/R
2H kb swing - 24kg x 30
windmill - 24kg x 3L/R, 24kg x 3L/R
around the world - 24kg x 15CL/CCL
Figure 8 - 24kg x 10
Figure 8 + uppercut - 24kg x 6L/R
unilateral farmers walk - 24kg x 0:30L/R, 24kg x 0:30L/R

Derek Weaver · 04-15-2009, 07:46 PM

Quote:

Originally Posted by Allen Yeh

April 15, 2009

Early AM
Platoon PT
Army WU
Ability Group run - Charlie Group
37 minute run ~4+ miles
Army cooldown

Afternoon
MovNat workout from Mens Health
2 Rounds:
Evade - monkey walk 20 paces + 50 yard sprint + crab walk 20 paces + 50 yard sprint
Escape - 10 long jumps + 10 box jumps
Attack - no pullups + 20 kick/punch/elbow/knee strikes + 4 x (50 yard sprint 50 yard jog)
Balance - 5 x (10 foot squat walk + 5 second hold in bottom position + 5 squats + 1 broad jump)
Rescue - 2 x (Carry 24kg KB at waist level ~ 15 feet + throw from chest height)

Time: 10:26, 9:55 = 20:22

foot mobility drills ~25m
1H KB swings - 24kg x 15L/R, 24kg x 15L/R
2H kb swing - 24kg x 30
windmill - 24kg x 3L/R, 24kg x 3L/R
around the world - 24kg x 15CL/CCL
Figure 8 - 24kg x 10
Figure 8 + uppercut - 24kg x 6L/R
unilateral farmers walk - 24kg x 0:30L/R, 24kg x 0:30L/R

Nice work there. Looks like a fun day. How's all the school going?

Allen Yeh · 04-16-2009, 04:37 AM

Quote:

Originally Posted by Derek Weaver

Nice work there. Looks like a fun day. How's all the school going?

Thanks, I'd like to start incorporating some more MovNat and Parkour type stuff into my days off from lifting. I'm still plugging away at the Waterbury stuff right now it's not too hard on recovery and being only 3 whole body sessions a week I'm not getting too burnt out from doing PT 5 days a week too. I finish up the Waterbury stuff in 2 weeks and not sure how I should go from there.

School is going, lot of class lately, not bad I can train twice a day usually now with all my free time after classes. Fort Leonard Wood, MO has noooothing around here, unless you enjoy going to Walmart and sketchy trailer parks.

Allen Yeh · 04-16-2009, 06:15 PM

April 16, 2009

Early AM
Platoon PT:
Army WU
Army Circuit training - consists of 10 bodyweight exercises for 0:30-0:45 each and switching between them for ~45 minutes
Army Cooldown

PM Workout:
BW - 189

1. WU
ECWU #2
leg swings - 10F/B, 10L/R
neck bridges - 12F/B, 12 F/B

2. Strength
20 reps total today - 25 seconds rest between sets - heavy weight 4-5RM
Burgener WU - 45 x 1, 45 x 1
power snatch + ohs + Sots press - 45 x 3, 45 x 3
snatch balance - 45 x 3, 95 x 3, 115 x 1, 115 x 2

OHS - 115 x 2, 95 x 5, 95 x 5, 95 x 7, 95 x 4
Pendlay Row - 45 x 2 (hurting left arm) subbing seated close grip cable rows - 180 x 5, 180 x 5, 180 x 5, 180 x 5
dip - (bw + 35#'s) x 8, (bw + 35#'s) x 5, (bw + 35#'s) x 4, (bw + 35#'s) x 4

vmo extension - red band - 12L/R, 12L/R, 12L/R
horizontal lateral raise - 10 x 10L/R, 10 x 10L/R, 10 x 10L/R
(superset with no rest)

Notes:
-Snatch Balance - These felt terrible, I felt about as explosive as a slug! Prior to all this army stuff I was hitting 195 pretty easily back in the fall of 2008. UGH
-OHS - These just felt bad, even in my Do win's I just felt really unstable even with such a light weight, BAH.
-seated close grip cable rows - Subbed these in for the Pendlay Rows as that was irritating my left arm
-Dips - At least one exercise felt good today, next week I'm going to up it to 45.

Allen Yeh · 04-17-2009, 05:14 PM

April 17, 2009

Early AM
Platoon PT:
Army WU
5 mile run - 40 minutes
Army Cooldown

Derek Simonds · 04-17-2009, 07:07 PM

Quote:

Originally Posted by Allen Yeh

sketchy trailer parks.

Now I know what Tracy was doing when she was there

Allen Yeh · 04-18-2009, 08:40 PM

April 18, 2009

AM Workout
BW - 188
DROM WU - 10 reps each movement
deadlift - 45 x 8, 45 x 5 w/Lynx Grips, 95 x 3 w/ Lynx Grips
1 handed sumo DL w/ Lynx Grips - 45 x 3L/R, 95 x 1L/R, 115 x 1L/R, 135 x 1L/R, 155 x 1L/R, 155 x 1L/R, 155 x 1L/R
deadlift - 155 x 15 w/Lynx grips, 225 x 3, 315 x 2, 355 x 0
suitcase deadlift - 95 x 1L/R, 115 x 2L/R
Dan John Complex A - row + clean + front squat + military press + back squat + good morning - 95 x 3 (hurts my left arm)
inverted row - 8, 8, 8, 8
YTWLI - 10 x 6 all movements
calf raise stretching

Notes:
- A mess around day, nothing planned in particular
-one handed sumo DL - read about these in a article by Brooks Kubik, wanted to try it out, 155 was pretty tough, the bar wasn't balanced in my hand a few times so it was tilting pretty badly
-deadlift - 355 just wasn't going to happen today, happy that I got 315 even though I haven't deadlift heavy since...December?

Late PM
Intuflow mobility work ~15 minutes
soft tissue work

Notes:
-Intuflow - Watched some clips online to help and learned a few new ones as well. ankles feel the tightest out of everything.

Derek Simonds · 04-19-2009, 06:25 AM

315 DL must be from all that good Army food you are eating. Nice lifting.

Allen Yeh · 04-19-2009, 05:49 PM

April 19, 2009
AM
BW - 188

1. Warmup
ECWU #1

2. Strength
40 reps total today - 0:35 seconds rest between sets - medium weight 8-9RM

wide grip pullups - w/red band - 13, 6, 5, 3, 4, 4, 3, 4
neutral grip incline DB press - 30 x 5, 65 x 12, 65 x 8, 65 x 5, 65 x 5, 65 x 3, 65 x 4, 65 x 4
Burgener WU - 45 x 1
romanian deadlift - 95 x 5, 155 x 8, 155 x 8, 155 x 7, 155 x 5, 155 x 7, 155 x 5
power shrugs w/ straps - 185 x 3, 225 x 6, 315 x 7
overhead shrug - 95 x 12, 115 x 10, 95 x 10
Pallof Press - 35 x 12L/R, 35 x 12L/R, 35 x 12L/R
barbell curl - 60 x 10, 60 x 6, 60 x 5, 60 x 3, 60 x 4, 60 x 4, 60 x 3, 60 x 4, 60 x 4, 60 x 4, 60 x 5

PNF calf stretching ~3 minutes
EQI calf raise - 75 seconds L/R