Allen's Journal

[Allen Yeh]

August 12, 2009
*IF 14 hours*
bw = 181

1. Warmup
ECWU #1
jump rope - 100 singles, 50L/R, 10 DU's, 100 singles ~6:00

2. Strength
chin up - chest to bar - regular grip x 12, pinkies touching x 7, 5, 9
Tate cable side bend - 40 x 12L/R, 70 x 12L/R, 80 x 12L/R
(superset with full rest - 1:30)

bench press - 45 x 8, 95 x 5, 135 x 3, 160 x 3, 185 x 3, 205 x 6
(3-4 minutes full rest)

Kroc db row - 25 x 10L/R, 55 x 25L, 55 x 25 R

2 KB MP - full rack to lockout - 35 x 8, 35 x 8, 35 x 6
Isometric band neck holds - blue JS band - 0:20F/B, 0:30F/B, 0:30F/B

Notes:
-Wendler's 5/3/1 program Day 3, week 2
-bench press - I think I may have been able to squeeze out another rep if my back wasn't so tight from the chins? The bench wasn't available for a bit so I just skipped to the chins
-chins - these felt pretty good, 12 with a full ROM
-Kroc rows - my back just didn't feel like it had a lot left in it after the chins and bench
-KB mp - focused on getting a full rack and full lockout
-Iso band neck stuff - Not bad

[Derek Simonds]

I run into that just in the opposite. It always seems I chin after the kroc rows and I got nothing left. 205 X 6 is good work.

[Allen Yeh]

August 13, 2009

3 laps around the soccer field - 5:18
Dynamic warmup and foot mobility drills - 6:30

Hill sprints - a pretty steep hill but short - ~7-9 seconds per sprint x 10 - 1 minute rest between
longer hill sprint - longer but less steep - x 3 - ~20 seconds per sprint - 1:30 minute rest between

Cool down - 30 minutes - stretching and walking

[Allen Yeh]

August 14, 2009

Liver and Gallbladder flush today...wish me luck.

[Allen Yeh]

August 15, 2009

MTV Yoga DVD ~40 minutes - Interesting stuff, never done yoga other than a few poses here and there from articles and stuff.

3 sets of pushups - 18, 10, 10 - chest to deck 0:30 between sets

[Derek Weaver]

I used to make fun of Yoga all the time... but I am starting to like it more and more for a variety of reasons.

Live and gallbladder flush?

[Allen Yeh]

It was interesting, kind of funy how a lot of the prehab/dynamic warmup stuff are modified yoga poses. I didn't realize that until I was following along the video. After we move to SC and probably be forced to find a gym as my current free gym situation won't be possible, I'd like to do a few Yoga classes with my wife just to see what it's like.

The liver and gallbladder flush was just to see what it's like, my wife had done one on the recommendation of a friend and she had just finished another one last week so I did mine this week. It was...interesting, some of the stuff in the book I can see but some of the stuff I thought was a bit hokey. The author advocated a vegan/vegatarian diet so that was an instant alarm in my head at least. I'd say anyone with some of the symptoms listed in the front of the book should perhaps give this a try, my wife has had a pain in her right side for almost 9 years, after her first flush it went away for months, which was a shock, the pain started coming back but the book states if you do one flush and have a lot of stones to keep flushing otherwise your pain will come back but worse since the stones in the back will now shift forward.

[Allen Yeh]

It's m-f'in squat day today!

[Derek Simonds]

Knock it out! It's MF'ing rest week for me.

[Allen Yeh]

August 17, 2009
bw = 184??

1. Warmup
500m row@5 - 1:56
CA standard WU ~8 minutes

2. Strength
Burgener warmup - 45 x 1
snatch balance - 45 x 5, 95 x 3, 145 x 1+0

back squat - 95 x 5, 145 x 3, 170 x 3, 190 x 3, 215 x 12, 145(slow) x 11
(full rest - 2 to 3 minutes)

snatch pulls - 145 x 3, 195 x 3, 195 x 3, 195 x 3, 195 x 3
(full rest - 1 minute)

1 legged squat - 3L/R

back extensions - 10 x 12L/R, 10 x 12L/R, 10 x 12L/R
Pallof Press - 60 x 12L/R, 60 x 12L/R, 60 x 12L/R
(superset with no rest)

3. Energy
row@5
5:00
total - 1333m

walk - 6 minutes

Notes:
-Wendler's 5/3/1 program Day 4, week 2
-back squat - I'll take it!
-row - this sucked, my conditioning I think has left me much faster than my strength