Allen's Journal

[Allen Yeh]

June 6, 2009
bw = 189.4

1. Warmup
ECWU#1
jump rope - 1 minute of singles

2. Strength
bench press - 45 x 8, 95 x 5, 135 x 3, 165 x 1, 165 x 5, 185 x 3, 210 x 9
(full rest - 3 minutes)

chin-ups - chest to bar - 6, 6, 6, 6, 6, 6 (just threw these in throughout the workout)

incline bench - 155 x 5
flat DB bench - 90 x 6, 90 x 5, 90 x 5
close-grip seated cable row - 160 x 8, 160 x 9, 160 x 9
(superset with full rest - 0:30)

overhead shrug - 45 x 12, 95 x 12, 95 x 12
Pendlay row - 45 x 8, 95 x 5, 145 x 5
(superset with full rest - 0:30)

reverse incline db curl - 25 x 10, 35 x 6, 35 x 9
(full rest - 1 minute rest)

3. Energy
3 x 300m shuttle run w/2:00 rest - 1:20, 1:10, 1:25

rest 5 minutes

burpees 0:30 on/0:30 off x 3 - 9, 9, 8

Notes:
-Wendler's 5/3/1 program Day 3, week 1
-bench press - 190 for 8 today felt rough, not sure what was up today

[Allen Yeh]

June 7, 2009
*IF 14.5 hours*

Intuflow joint mobility ~10 minutes

[Allen Yeh]

June 8, 2009
bw = 189.4

Early AM
Platoon PT
Flickerball ~50 minutes, my team was destroyed a lot to a little.


PM
1. Warmup
jump rope - 1 minute of singles
CA standard WU ~8 minutes

2. Strength
Burgener warmup - 45 x 1
power snatch + OHS + Sotts Press - 45 x 3
muscle snatch + tall snatch + drop snatch - 45 x 1, 65 x 2, 95 x 1, 95 x 1

back squat - 95 x 5, 135 x 3, 150 x 5, 170 x 5, 195 x 17
(full rest - 2 to 3 minutes)
isometric front squat - 195 x 0:20, 195 x 0:20, 195 x 0:15
(full rest - 1 minute)
one-legged romanian deadlift - 2 DB's - 20#'s x 10L/R, 25#'s x 10L/R
(full rest - 0:30)
barbell suitcase deadlift - 95 x 6L/R, 95 x 6L/R
(full rest - 0:30)
partial TGU - 40 x 5L/R, 45 x 5L/R, 45 x 5L/R
(full rest - 0:30)

Notes:
-Wendler's 5/3/1 program Day 4, week 1
-back squat - 18 with 195! Nice!
-isometric front squat - this was harder than I thought it would be
-suitcase DL - I tried 135 and that wasn't budging, 95 was a little too easy for 6

[Allen Yeh]

June 9, 2009
*IF 14 hours*
bw - 191

1. Warmup
ECWU #1
jump rope - 1 minute of singles

2. Strength
military press - 45 x 8, 95 x 3, 100 x 3, 115 x 3, 125 x 7
pullups - slow, chest to bar - bw x 5, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3
dips - 25 x 5, 25 x 10, 25 x 8, 25 x 5
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

DB shrug - 95 x 6, 95 x 6, 95 x 6
modified renegade row - 50 x 10L/R, 50 x 10L/R

Notes:
-Wendler's 5/3/1 program Day 1, week 2 - This day sucked, I should have taken more rest days but the first week stuff went so well that I wanted to keep it rolling.
-Military press - 7 felt good but I was getting a weird feeling in the rear of my right shoulder near the last reps, not pain but weird.
-pullups - 9 sets of 3 reps with 25#'s not bad
-dips - felt ot great today
-shrugs - didn't feel up to doing the farmers walk version
-modified renegade row - 2 sets only

[Allen Yeh]

June 10, 2009

1H swings - 24kg x 10L/R
pushups - 15
squats - 30
internal hip rotation drill - 6L/R, 6L/R
kb snatch ladder - 1 to 3, 1 to 3

Carlos Santana Pushup routine: (1 minute rest between sets)
wide pushups - 15, 15, 15
diamond pushups - 10, 10, 7
alternating shuffle pushups - 5, 6, 5

kb clean and jerk - 24kg - 6L/R, 3L/R, 2L/R
1H swing - 24kg - 30L/R
2H swing - 24kg - 30

Notes:
-Nice and easy day
-Carlos Santana pushup routine - I threw this in here since I'd like to get my pushup numbers up a bit - week 1 day 1
-KB c+j - I need to get back to these, my KB jerks with my left arm SUCKED, 24kg was a bit too heavy

[Allen Yeh]

June 11, 2009
AM
jump rope - 2 minutes
VFF 100m strides - 0:26, 0:23, 0:22, 0:20, 0:19
(rest 1.5 minutes)

reverse lunge w/posthumeral reach - 10L/R, 10L/R
jump squats - 12, 12
push ups - 12, 12
band goodmorning - 15, 15
(circuit done with little rest between sets)

VFF 100m strides on the top of the minute - 0:19, 0:19, 0:17, 0:16, 0:17
VFF 400m intervals - 1:39, 1:32, 1:45, 1:44
(rest 1:30)
walk 400m's - 4:45

Notes:
-Pretty weird doing all these sprints in just VFF's
-400m - I'm pretty happy with these! I was aiming for 1:45 on each and got this pretty easily


PM
1. Warmup
CA Standard WU - 7 minutes

2. Strength
deadlift w/Lynx grips - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 235 x 1, 245 x 3, 280 x 3, 315 x 9
(3 minutes full rest)

Notes:
-Wendler's 5/3/1 program Day 2, week 2
-deadlift - I can't believe I got 9 reps with 315!! Hell YEAH!

[Kevin Perry]

good job on the DL

[Derek Simonds]

Yeah buddy you crushed that DL!

[Allen Yeh]

Thanks! Now I'm going to get a little nap in before our end of course Banquet. If I don't look too silly in my blues I'll put up a picture.

[Derek Simonds]

Dude that is awesome you have to post pictures! I think I posted on FB this morning but I have to believe this means you are going home soon.