Allen's Journal

[Allen Yeh]

April 20, 2009

Combatives today

Intuflow stuff at night

[Derek Simonds]

Allen nice job on the BW. 188 is lean. You had to weigh around 200 when you pulled 315 in December. You are crushing it man.

Enjoy combatives. I am training BJJ tonight also.

[Allen Yeh]

Thanks Derek, yeah I was sitting at the high 190's back in December. I wish we did more combatives!

[Allen Yeh]

April 21, 2009

Platoon PT:
Army WU
3 mile run along the bowling alley trail
Army cooldown

Nothing later, didn't get out of class till 1800 and was just too dead from all the Powerpoint to muster the energy to hit the gym.

[Allen Yeh]

April 22, 2009

Platoon PT:
Army WU
4 x 50m sprints

Ladders - 20-15-10-15-20:
push-up
sit-up
military press
4-count Russian twist
wide arm push-up
4-count flutter kicks

bear crawl - 50 feet
crab crawl -50 feet
12 x 100 feet of walking lunges

Army cooldown

Nothing later.

[Allen Yeh]

April 23, 2009

Platoon PT:
Army WU
4+ mile ability group run ~35 minutes
Army cooldown

Nothing later.

[Allen Yeh]

April 24, 2009

No PT today, M9 qualification and shotgun familiarization. Shot 43/50 and got 5/5 for the German Armed Forces Expeditionary Badge (1 event out of many). Then later I got sprayed with OC to get my "certification." It was awful, I would rather get CS gas all day long than get OC'ed again.

[Allen Yeh]

April 25, 2009
bw = 188

AM
Joint mobility upon waking up 5 reps each movement


Noon
45 minute walk outside in my Vibram Five fingers, a very nice day today


Evening - Testing Day for Wendlers 5/3/1 program
1. Warmup
ECWU #1 modified w/o pec mobilization
jump rope - 50 singles, 25L/R, 20 double unders

2. Strength
deadlift - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 275 x 11w/Lynx grips
pullups - slow, chest to bar - 6, 8, 8
bench press - 45 x 8, 95 x 5, 135 x 3, 185 x 9
Oly squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 2
military press - 45 x 8, 95 x 5, 135 x 3

Notes:
-Testing Day for Wendler's 5/3/1 program - Aimed for 80-85% of my 1RM and then you use this formula to calculate the training max to use for the program.
Weight lifted (lbs) x reps x .0333 + weight lifted = Max; training max = 0.9 x Max
-deadlift - This felt good today I think I could have eeked out another rep or 2, my training max this time will be 340 pounds
-bench press - This felt prety good too, considering I haven't really benched since January, my training max will be 215
-back squat - I'm not sure if it was that I was tired or what but this was terrible I was thinking 225 was going to be at least 8+ reps but after 2 I was just done, it's ok I'm going to really try to leave my ego at the door and work through the light weights like Wendler says in his ebook, my training max is 215 pounds
-military press - wasn't really sure how I was going to dp, some slight twinges involved but not straight out pain, training max will be 135 pounds


Evening
Foam rolling and lacrosse ball soft tissue work ~20 minutes

[Allen Yeh]

April 26, 2009
bw = 187

1. Warmup
foot mobility drlll ~15m's
ECWU #2
jump rope - 100 singles, 25L/R, 20 cross, 10 double unders

2. Strength
pullups - slow, chest to bar - 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
military press - 45 x 8, 90 x 5, 100 x 5, 115 x 8
weighted dips - 25# x 10, 25# x 10, 25# x 7, 25# x 7, 25# 6
(supersetted the pullups with military press then dips - ~45-60 seconds of full rest)

rope cable pressdown - 35 x 12, 35 x 12, 35 x 12
neutral grip face pull - 35 x 12, 35 x 12, 35 x 12
(superset with no rest)

Notes:
-Wendler's 5/3/1 program Day 1, week 1
-Military press - These felt good
-pullups - started to be a bit more of a struggle by the 7th set
-dips - not a bad weight, a little twitchy on my left side though

[Dave Van Skike]

531. really give it a chance and keep your % low. It's a really nice way to organize ME work. expect PR's.