Allen's Journal

[Allen Yeh]

Originally Posted by Derek Weaver

VFF's are awesome. I've just gotten to where I can jog a bit with them. Took probably 2 weeks of walking to where I felt like I could jog without getting hurt.

From the last page, you said you got sprayed with OC for a certification... what's OC?

Sounds like you're doing well out there.

Pepper spray, also known as OC spray (from "Oleoresin Capsicum").

It is terrible.

[Allen Yeh]

May 3, 2009
bw = 188

AM
1. Warmup
ECWU #2
jump rope - 100 singles, 10L/R, 100 singles, 5 triples

2. Strength
pullups - slow, chest to bar - 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
military press - 45 x 8, 95 x 1, 95 x 3, 110 x 3, 125 x 7
weighted dips - 25# x 10, 25# x 10, 25# x 10, 25# x 10
band dislocates - 5, 5, 5, 5
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

cable pressdown - 35 x 12, 42.5 x 12, 42.5 x 12
Dick Hartzell band shoulder mobility
(superset with no rest)

Band resistance for neck

3. Energy
5 rounds:
5 box jumps - 36"
5 clapping pushups - hands touching chest
5 double unders
5L/R DB snatches - 55#

Total time = 9:45(1:27, 2:13, 1:53, 2:02, 2:06)

Notes:
-Wendler's 5/3/1 program Day 1, week 2 a good session overall
-Military press - These felt good
-Metcon - felt good, the last set of snatches was less than snappy but overall felt powerful throughout


Late PM
Foam rolling + lacrosse ball soft tissue work - 15 minutes
Dick Hartzell Lower body flexibility routine - 9 minutes

[Allen Yeh]

May 4, 2009
bw = 188

AM
Platoon PT
Army WU
Running day so I subbed swimming:
900 meters - 23:41

PM
30 minutes SMR

[Derek Weaver]

How do you feel you're holding up with all the Army Platoon PT along with Wendler's 5/3/1?

[Allen Yeh]

Originally Posted by Derek Weaver

How do you feel you're holding up with all the Army Platoon PT along with Wendler's 5/3/1?

It's only been a week so I feel like I'm doing alright right now. The weights are pretty conservative (as 5/3/1) recommends so I'm not hurting bad from the sessions. I'm able to eat relatively well too and I have protein, Flameout and ZMA. The PT in the morning isn't too bad and I'm currently on a "no run" profile so that will give my feet a break.

[Allen Yeh]

May 5, 2009

Early AM
Platoon PT
Ladders 21-19-17-15-13-11-9-7-5-3-1
Pushup variations
situp and ab variations

Notes: Missed the reps after 9 due to calling people who didn't show up for PT this morning. Fun

PM
BW = 190
1. Warmup
ECWU #1

2. Strength
deadlift - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 235 w/Lynx grips x 1, 240 w/Lynx grips x 3, 275 w/Lynx grips x 3, 305w/Lynx grips x 7
(3 minutes full rest)

front squats - holding plate in front - 25 x 12, 25 x 12, 25 x 10
2H DB swings - 80 x 10, 80 x 10, 90 x 10
(superset with full rest - 1 minute)

hanging leg lifts(toes to hands) - 6, 6, 5, 2(grip gave out)
VMO extensions w/ red band - 12L/R, 12L/R, 12L/R
(superset with full rest - 1 minute)

3. Energy
jump rope - 10 minutes - first 6 minutes was all singles then the last 4 was a mix of different stuff, one leg, doubles, triples, crossovers...etc

Notes:
-Wendler's 5/3/1 program Day 2, week 2
-deadlift - 305 for 7 felt pretty good today!
-front squat with plate out front - weird movement but tried to find a quad dominant movement that didn't hurt my right quad.
-db swings - Not a big fan of these, hard to find a comfortable grip

[Allen Yeh]

May 6, 2009

No PT, MK19 and 249 range today.

Ended up bashing my elbow pretty good getting in the turret today, left arm from the elbow down is somewhat swollen and can't bend my arm past 90 degrees without shooting pains. The medic thinks I just bashed up the ulnar nerve in a good way and said if it's not improved soon to see the doctor. I just can't seem to get through a month or 2 without getting hurt!

[Kevin Perry]

Man you really can't get away form the pain literally eh?

[Allen Yeh]

Originally Posted by Kevin Perry

Man you really can't get away form the pain literally eh?

Seriously.

[Allen Yeh]

May 9, 2009
bw = 189

AM
1. Warmup
jump rope - 2 minutes of singles, 15L/R
DROM WU - 10 all

2. Strength
bench press - 45 x 8, 95 x 5, 135 x 3, 155 x 1, 155 x 3, 175 x 3, 195 x 10
(full rest - 2 to 3 minutes)

pullups - slow, chest to bar - 13, 9, 5, 3, 3 (just threw these in throughout the workout)
neutral grip incline db press - 60 x 5 sub regular grip since NG is hurting my left arm
incline db bench - 50 x 8, 65 x 8, 75 x 7
(full rest - 1 minutes rest)

Kroc DB Rows - w/ Lynx Grips - 20 x 10L/R, 55 x 21R, 55 x 23L
Zottman curl - 25 x 8, 25 x 8, 25 x 8

db snatch - 35#'s - 10L/R, 10L/R, 10L/R, 10L/R
(0:30 rest between sets)

Notes:
-Wendler's 5/3/1 program Day 3, week 2
-bench press - The last set felt great
-pullups - I went from 8 reps to 13 reps in 2 weeks???? wtf?
-NG incline - this was making my left arm go numb so I subbed regular grip
-Kroc DB rows - 55 was good I think I could go up to 60 or so

PM
1. Run
5:00 run
1:00 walk
1:31 run
14:00 walk
Got a side stitch in the first 5 minutes and couldn't walk it off didn't start going away until I was all done.

2. Metcon
CF Football WOD 05.09.09
For time:
150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
subbed 50 meters for the 40 yards

Total time = 12:11 (70 pushups in the first 2 minutes)

1H swings - 24kg KB x 30L/R

Dick Hartzell lower body flexibility routine

Notes:
-Run - sucked blah
-CF Football WOD - Harder than I thought it would be it looked easy on paper.