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Yuen Sohn
01-09-2008, 06:09 PM
Drumroll please....
http://www.youtube.com/watch?v=Ahx9pne4GQU

Haha, that is a cute commercial.

On a related note: I'm almost convinced they're stealing the barbells off the truck. How does a 7 ft long package have a status 'OUT FOR DELIVERY' (on the truck), then just disappear? UPS's response: there's nothing we can do to prove that.

Yuen Sohn
01-09-2008, 06:13 PM
Squat snatches to 50...threw in some doubles from the floor, then from the hang below the knee.

Clean and jerks to 75.

Light pushpresses with 40.

Light back and front squats: 50x5x2 for back squat. Ditto for front.

Some slow shrugs with 50kg.

sarena kopciel
01-09-2008, 07:19 PM
So Moorestown is not gonna happen this weekend since all the coaches are gonna be busy Sat with FDU meet. we are gonna play in the gym my coach trains in in NYC early before opening and can dump all the weights we want. I better sleep Sat night since I'm expected to go heavy! Knee bugging me again, got the foam roller today!

Rating: That bitch hurts! BIGTIME!

Allen Yeh
01-10-2008, 04:38 AM
Haha, that is a cute commercial.

On a related note: I'm almost convinced they're stealing the barbells off the truck. How does a 7 ft long package have a status 'OUT FOR DELIVERY' (on the truck), then just disappear? UPS's response: there's nothing we can do to prove that.

Maybe a few of the guys that work there lift for that other Oly team you guys were telling me about that night!

The conspiracy begins.....

John Alston
01-10-2008, 12:50 PM
Light pushpresses with 40.

Light back and front squats: 50x5x2 for back squat. Ditto for front.

Some slow shrugs with 50kg.

"Do some shrugs, light squats, just to get a little pump, some pushpresses, whatever light bodybuilding you want, but light, just to pump the muscles, let them get full, and just that much stronger, that little bit for Saturday."

Yuen Sohn
01-10-2008, 03:54 PM
Massage today. Coach recommended getting one 2 days before a comp as opposed to the day before.

Just some bar work for tomorrow.

Yuen Sohn
01-10-2008, 03:55 PM
"Do some shrugs, light squats, just to get a little pump, some pushpresses, whatever light bodybuilding you want, but light, just to pump the muscles, let them get full, and just that much stronger, that little bit for Saturday."

Hahaha, do you have that memorized? That's spot on!

sarena kopciel
01-13-2008, 03:55 AM
So did you compete at the FDU meet/ How'd it go?
My knee pain is gone but still some swelling and still limited ROM--cant get full extension. Have MD appt (ortho) Mon but now am concerned I wont make it since snow prediction!
I doubt that meet will happen for me in 3 weeks! Am bummed!!
Also am going to PM seminar this wknd in FL but dont know if I can lift!!:mad:

Yuen Sohn
01-13-2008, 05:54 AM
So did you compete at the FDU meet/ How'd it go?
My knee pain is gone but still some swelling and still limited ROM--cant get full extension. Have MD appt (ortho) Mon but now am concerned I wont make it since snow prediction!
I doubt that meet will happen for me in 3 weeks! Am bummed!!
Also am going to PM seminar this wknd in FL but dont know if I can lift!!:mad:

Well, not great but at least I didn't bomb out, haha. Hit my snatch opener, just missed #2 (stepped an inch off the platform and touched the safety mat in front -- had there been no mat, it would have been ok since my foot wouldn't have made contact with the floor) and made C&Js 1 and 2. Will post more later.

Go easy on the knee for the time being.

sarena kopciel
01-13-2008, 09:11 AM
Sounds like it was somewhat successful and you had fun too!
Well no pain this morning! went to Oly practice. Coach was pretty conservative with me. We did some Power cleans and PJs! Also some pull up and KB work. Tried power snatches but wasnt going! Felt good to move thats all I can say--even if it was light!

Yuen Sohn
01-13-2008, 05:41 PM
Sounds like it was somewhat successful and you had fun too!
Well no pain this morning! went to Oly practice. Coach was pretty conservative with me. We did some Power cleans and PJs! Also some pull up and KB work. Tried power snatches but wasnt going! Felt good to move thats all I can say--even if it was light!

Just make sure to keep it light until you get it checked out!

sarena kopciel
01-13-2008, 05:49 PM
Just make sure to keep it light until you get it checked out!
Thanks for the input. I can move tonight. I think the little I did on the platform with the bodywork I had yesterday made a huge difference. Full ROM not there yet but no pain at least and is improving.

So whats with the The Atlantic States Open meet in Feb? Send any meet details you have my way please
c1sarena@Optonline.com

Oh and i am glad you can make it on the 24th! Did you email MIchelle?

Yuen Sohn
01-13-2008, 06:11 PM
Some video of teammates lifting at FDU:
http://youtube.com/watch?v=CWtzQd52Y3Q

My cleans felt really good but jerks were all over the place. No snatches were taped, but I'd rather forget about those. Had a tough time motivating. Someone on the team had lost a loved one the night before, so really, I could only get so psyched. A gloomy weekend that I'd rather forget.

Taking a break from LBH and lifting in general, for the forseeable future. It's time to try other things, most likely random stuff to stay somewhat active, but nothing worth logging.

sarena kopciel
01-13-2008, 06:16 PM
Some video of teammates lifting at FDU:
http://youtube.com/watch?v=CWtzQd52Y3Q

My cleans felt really good but jerks were all over the place. No snatches were taped, but I'd rather forget about those. Had a tough time motivating. Someone on the team had lost a loved one the night before, so really, I could only get so psyched. A gloomy weekend that I'd rather forget.

Taking a break from LBH and lifting in general, for the forseeable future. It's time to try other things, most likely random stuff to stay somewhat active, but nothing worth logging.

Wow sorry about the loss! May you all be comforted with the memories/
A break from Oly practice and you finally did get that BB too!

Allen Yeh
01-14-2008, 03:52 AM
Some video of teammates lifting at FDU:
http://youtube.com/watch?v=CWtzQd52Y3Q

Had a tough time motivating. Someone on the team had lost a loved one the night before, so really, I could only get so psyched. A gloomy weekend that I'd rather forget.



I'm sorry to hear that.

Dave Paton
01-14-2008, 07:38 AM
Sorry to hear about this Yoon. My condolences.

Jonathan Owen
01-29-2008, 07:52 PM
Yoon,

Thanks for the heads up, talk about letting people know last minute! I am happy it is on though. I have been slacking big time about my journal entries I have a bunch I need to log. How is everything in the big city? I hope you are doing well.
Jon

sarena kopciel
01-30-2008, 12:45 AM
Hope you see this.. thanks for coming to party--it meant a lot to me to have ppl there that support what i am doing...

my first meet is sunday. prob opening SN with 23 or 24 and CJ with 35/36. will see from there. was confident with SN mon at 27. yesterday i failed 2x with cj at 37.5 but have done that comfortably before so who knows!! going to moorestown this afternoon. coach only wants me to work SN today and some light sn and cj on fri!

just saw you post about feb 17 meet in lynn, ma. know anyone going that i may possibly hook up with if i think i wanna go? emailed info to coach to see what he thinks. he is really pushing me to natl masters in savannah on apr 4. thinking on it!

Yuen Sohn
02-03-2008, 01:54 PM
Decided to do a meet in Bethpage today.

Snatch:
75miss forward
80make
84miss forward

Clean and Jerks:
95make
100make
103missed jerk barely

Everything felt heavy off the floor. Nobody told me that the men's snatches would immediately follow the women's snatch session until I was just getting started warming up. Took 60, 70, 75 (miss) to warm-up in rapidfire succession.

Cleans felt awful. Had 103 overhead, but couldn't stabilize it long enough to get down signal. Normally I would have had the strength to stabilize it, but today felt off.

Plus, no working bathroom at time of contest. Don't ask.

sarena kopciel
02-03-2008, 01:59 PM
Decided to do a meet in Bethpage today.

Snatch:
75miss forward
80make
84miss forward

Clean and Jerks:
95make
100make
103missed jerk barely

Everything felt heavy off the floor. Nobody told me that the men's snatches would immediately follow the women's snatch session until I was just getting started warming up. Took 60, 70, 75 (miss) to warm-up in rapidfire succession.

Cleans felt awful. Had 103 overhead, but couldn't stabilize it long enough to get down signal. Normally I would have had the strength to stabilize it, but today felt off.

Plus, no working bathroom at time of contest. Don't ask.

Glad you felt well to lift!! Mine went awesome too (for a newbie)--thanks for the encouragement. Check out my blog when you have a chance!

Allen Yeh
02-04-2008, 05:25 AM
Plus, no working bathroom at time of contest. Don't ask.

At least you didn't stain your singlet.

John Alston
02-04-2008, 06:42 AM
Almost in anticipation of coming out to Queens tonight... it's like, let's eat lots of peppers and sausage and bean dip, then go lift weights! Yeah!
http://www.hunting-safari.co.za/images/gallery/baboon.jpg

Derek Simonds
02-04-2008, 07:27 AM
At least you didn't stain your singlet.

Speaking of that a dude at BJJ the other night apparently got a little loose in the rear and stained his GI. I don't know how I would handle that.

sarena kopciel
02-04-2008, 07:40 AM
Speaking of that a dude at BJJ the other night apparently got a little loose in the rear and stained his GI. I don't know how I would handle that.

My coach told me about a girl, in the middle of an Oly meet, with a substantial weight that just stopped and pee'd. Got up and finished her lift! I think I would give up the sport....

Yuen Sohn
02-04-2008, 03:04 PM
At least you didn't stain your singlet.

The image of the urinating weightlifter on YouTube actually did enter my mind at some point. It's nice to have a black singlet.

Yuen Sohn
02-05-2008, 08:46 PM
Snatch video from Sunday. Ran out of tape before clean and jerks. Not apparent in the video is my sheer displeasure at how damn surprisingly heavy the barbell felt off the floor.

http://www.youtube.com/watch?v=mbog3Ac_jGM

sarena kopciel
02-06-2008, 04:26 AM
Snatch video from Sunday. Ran out of tape before clean and jerks. Not apparent in the video is my sheer displeasure at how damn surprisingly heavy the barbell felt off the floor.

http://www.youtube.com/watch?v=mbog3Ac_jGM

Nice! Let me know if you hear of any of these local meets please!!

John Alston
02-07-2008, 10:18 AM
http://farm3.static.flickr.com/2123/2249125014_5e3ef09ef5.jpg

Yuen Sohn
02-07-2008, 10:27 AM
http://farm3.static.flickr.com/2123/2249125014_5e3ef09ef5.jpg

Oh geeze.

Yuen Sohn
02-07-2008, 08:21 PM
I've been stuck at the office until late these days. Stopped by LBH for some snatch therapy.

Power Snatch:
50x2
50x2
57.5x2
60x2
60x2
65x1 (rushed 2nd rep and missed forward, but high)
65x2
-Pulled all attempts to height of quarter squat or above.

Back Squat:
90x4
95x4
95x4
100x4
-No grinders, for a change

Med Grip Power Shrugs:
50x10
60x10
80x10
90x10x3

Intermission: 1 set of 10 handstand pushups (against wall)

Push Press:
40x5
50x5
50x5
55x5
55x4 (missed 5th rep)

Bent over lateral raises with 5kg plates each side: 10x3

Barbell tricep extensions with 30 kg: 5x2

John Alston
02-08-2008, 06:44 AM
10 HSPU! Nice. I can do 2. Maybe I need to train slower...

Yuen Sohn
02-08-2008, 08:28 PM
Jerks from the rack:
Work on foot positioning and depth
up to singles with 80.
missed 90 and 85 (so focused on foot position and depth, I forgot about the throw).

Power Clean/Front Squat/Split Jerk:
80x1x5

Tall cleans:
50x5
50x5
60x3

Push Presses:
40x5
50x5
55x5
55x5
60x3 (4th rep fail, thanks to Dennis making fart noises behind me).
My lower-to-upper body coordination on these is getting better, but is still really off.

Yuen Sohn
02-11-2008, 07:27 PM
Power Snatches:
50kgx2
60x2x2
65x2x2
70x2 (2nd rep caught midway and rode down into full squat)
70x2 (1st rep caught 1/8th squat, 2nd rep 1/4 squat)

Tall Clean and Split Jerk:
50x2
60x2
70x1x3 (missed 2nd clean, 4 attempts total)

Back Squat:
50x5x2
70x5
85x4
95x4x2
100x4x2

Push Press:
40x5
50x5
55x5x2
60x4 (missed 5th rep)

Medium grip power shrugs:
60x10
80x10
95x10x2
100x10

Late start (at the office till a bit late). Almost closing time, so I stopped the workout without doing abs and other stuff.

Not cold enough outside.

Yuen Sohn
02-13-2008, 07:04 PM
Started off a total mess today. Numerous open issues at work are totally on my mind and bugging me.

Clean and Jerks:
50x1x3
60x2x1
70x1
80x1
87.5 F missed jerk forward
92.5 F missed jerk behind me
97.5 F got thrown back on the clean
...pretty awesome.

Chilled out and refocused.

60x2
80x1
87.5x1
92.5x1
97.5x1
100x1x2 (good throws on the jerks)

Split Jerks from Rack:
50x3x2
Power Jerks from Rack:
60x3x2
80x2x2

Front Squats:
60x4
70x4
80x3
90x2
100x1
110x1
115x1 (PR)
117.5x1 (PR)
120xF (No PR)

Didn't anticipate going higher than 110, otherwise I would have chosen fewer weight increases.

Push Presses:
60x5
60x4 (Failed 5th rep)

1 set of 9 handstand pushups (a bit fatigued from presses).

Long day and crappy sleep. Treating myself to some green coconut chicken curry from Wondee Siam.

Edited to add: I must be pretty damn close to a full 77kg bodyweight now. Lifting as a 69 probably won't happen anytime soon.

John Alston
02-13-2008, 07:19 PM
PR after all that, nice! I think you're gonna kick my ass next meet (again).

Yuen Sohn
02-14-2008, 07:58 PM
PR after all that, nice!
Thanks. I have to admit, it probably wasn't the best time to recalibrate my 1RM, but so be it. This and other foolish behavior will be covered in the upcoming SelfDestructo Cert.

Just planks today. Tried to bang out some pushups but my shoulders and upper back are so incredibly sore and tight today, I just completely buckled.

Yuen Sohn
02-15-2008, 07:46 PM
In self destruct mode.

Power Snatches:
55x2
60x2
62.5x2
65x2
67.5x2
70missx2

1st & 2nd pulls felt way off. Jumping backwards excessively.
back to 50x1x12
60x1
70x1
72.5x1 (Power Snatch PR)
75x0x3

60x1
70x1 (caught in squat)
75miss behind
80x0x3 (Don't ask)

Out of time.

Fock.

Yuen Sohn
02-16-2008, 05:14 AM
Apartment Workout.

Back Squat:
20kgx10x2
40x8
60x8
80x7
90x6

Dave Paton
02-17-2008, 10:51 AM
Yoon,

Where did you buy your wrist brace? on the internet?

Yuen Sohn
02-17-2008, 11:07 AM
Hey Dave,
It was loaned by a friend. It's an APT and I believe he got them here:
http://www.prowriststraps.com/weight_lifting_wrist_wraps_powerlifting_wrap

Dave Paton
02-17-2008, 01:39 PM
thanks for the info. I missed a clean and my elbow slammed against my knee and my wrist got crushed. sucks. i am hoping it's not that bad.

Yuen Sohn
02-18-2008, 07:02 PM
2 Position Squat Snatches
40
45
Squat Snatches
50x2
60x2
65x2x2 (missed 1 forward)
70x2
75x1x3

A mix of power and Squat Clean and Jerks:
up to a missed jerk at 90

Jerk:
70x1x6
75x2
80x2
-Work on getting lower

Back Squat:
50x5
70x5
80x4
90x4
95x4
100x4x2
105x4

Finished off with
-Assisted pullups to pump the back
-Skullcrushers!
-Cleaning up other people's shit

Yuen Sohn
02-18-2008, 07:08 PM
thanks for the info. I missed a clean and my elbow slammed against my knee and my wrist got crushed. sucks. i am hoping it's not that bad.

Ouch. Take it easy. Sorry to hear about that!

sarena kopciel
02-18-2008, 07:15 PM
105x4

Finished off with
-Assisted pulls to pump the back
-Skullcrushers!
-Cleaning up other people's shit

What is a skull crusher??

Yuen Sohn
02-18-2008, 07:26 PM
Hey Sarena,
Right here: http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

Just trying to add some meat to the bones, haha.

Yuen Sohn
02-20-2008, 06:40 PM
Clean and Jerks:
50kgx a few
60x a couple
70x1
80x1
87.5x1
92.5x1
97.5x1
102.5x1 (PR by .5, haha)
-Everyone said the last lift looked the best. It sure didn't feel like it though!

Jerks:
50-70kg to work on split and foot positioning. Not getting the front foot sufficiently forward about half the time.

Front Squats:
60x5
80x5
90x5x5 (work set)

Slow assisted pullups to pump the back.

Overhead situps with 10kg plate.

Got out of practice early, only to be stuck on the train for an hour due to police activity at Queens Plaza. Awesome.

All hail the return of Erfatron.

Lunar eclipse!

John Alston
02-20-2008, 06:47 PM
PR!
I see 105 easily for you in March.

Yuen Sohn
02-21-2008, 09:07 PM
50 pushups
Planks

Yuen Sohn
02-22-2008, 07:43 PM
Squat Snatches:
50x2
60x2
65x2
67.5x2
70x1x4 (missed 1 due to extending backwards too aggressively, 5 attempts total)
-Legs are fried today. Overhead stability not too hot either.

1 Power Snatch+5 OHS
40x1
50x1
55x3

Clean and Jerks:
50x2
60x2
70x1
80x1
85x1x4
80x1x3

Light Cleans (form work)
50x a few
-I'm gashing my shins open. Coach said it's because I'm not staying over the bar during 1st pull.

Yuen Sohn
02-25-2008, 06:52 PM
Attempting to total today before I go on a work-related trip for a few days. Singlet and all.

Warmup snatches:
40kgx1x2
50x1x2
60x1x2
70x1
75 miss
75x1

Snatches:
80 make
84 make (barely, very unstable. PR 1kg)
85 make (much more solid. PR +1kg)

Warmup clean and jerks:
50x1x2
60x1x2
70x1
80x1
87.5x1
92.5x1

Clean and Jerks:
99 make (hit chin with the jerk. somehow managed to stabilize)
103 miss (squat clean was a grinder and affected the jerk I think. spent forever setting up for the jerk. Missed forward. Almost)
103 miss (ate shit on the clean. thrown backwards).

Lessons learned:
-Still need to stay over the bar longer during the 1st pull of the cleans. Shins are gashed open
-I suspect I wasn't sufficiently warmed up for the clean and jerks...should do some light front squatting earlier in the warmup. Don't let other people working in affect judgment.

Meh.

Back at the office to finish up work. Selfdestructo in the house.

John Alston
02-25-2008, 07:10 PM
The PR's keep coming! Awesome.

Yuen Sohn
02-25-2008, 08:49 PM
The PR's keep coming! Awesome.

haha thanks! I think I would have made 103 if Erfatron had been present. Next time.

Sadly, the PR attempts at the all-you-can-eat buffets are on hold for now.

Yuen Sohn
02-26-2008, 07:09 PM
The hotel gym has a 'freeweight' Smith machine and an EZ curl bar. Better than nothing.

Med-grip clean deadlifts with EZ curl bar and plates: up to ~265lbs x2.
Overhead situps with 15lb dumbells
Swimming (more like trying not to sink) ~20 minutes
Hot tub

Allen Yeh
02-27-2008, 03:06 AM
Swimming (more like trying not to sink) ~20 minutes


More calories burned with all the flailing.

John Alston
02-27-2008, 07:13 AM
More calories burned with all the flailing.

Hey, we're trying to get him bigger, not smaller!

Yuen Sohn
03-03-2008, 07:07 PM
Apartment workout. Not feeling too sharp and coughing up a storm, still.

Push Presses:
40x6
50x5
55x4
60x3x3

Front Squats:
40x6
55x4
70x4
80x3x3
Fast and crisp.

Workout done in underwear and lifting shoes. Awesome.

Yuen Sohn
03-05-2008, 07:20 PM
Mixed bag today. Snatches bad. Clean and Jerks good.

Squat Snatches:
Up to 70 with a bunch of misses
Dropped down to 65 then 60 to drill form and position. A bit rusty after being away and sick. I ate a ton while ill though, and my strength seems to be pretty good. Timing just stank tonight...cut the 2nd pull short I think.

Clean and Jerks:
50kgx2x2
60x2
75x1
85x1x2
90x1x2
95x1
100x1x2 Both reps felt a lot better than 92.5 last week.
Tinkered with start position (shoulders more over the bar) and slowed the first pull down on the 50s considerably to drill position.

OHS:
40x5x2
50x5x5

My OHS-Fu sucks.

Yuen Sohn
03-07-2008, 07:33 PM
Ugh. Feeling totally sluggish. I've been having coughing fits at 3AM all week long so I'm way behind on quality sleep. Work's been a bit overwhelming as well.

Squat Snatch:
Up to 80kgx1
-missed one at 75 warming up. These were a struggle today.

Was pissed so I did power snatch doubles to 67.5. Missed a few at this weight. Finished off with 2 doubles at 65. Better.

Clean and Jerks:
50x2x1 (power cleans and front squats thrown in for good measure)
60x1x2
70x1
80x1
85x1
90x1
95x1
100x1
-Didn't feel bad. Didn't feel great.

OHS (start with power snatch)
40x5
50x5x2 (2nd set a mess)
55x5x2
60x5x1 (felt good)

Assisted pullups.

Yoon sleep now.

Yuen Sohn
03-08-2008, 07:24 PM
Did a few power snatches, but stopped at 40kg out of respect for downstairs neighbors.

Snatch Pulls:
40kgx3
50x3
60x3
70x2
85x1
90x1

Dave Paton
03-10-2008, 08:25 AM
Yoon,

Do you know of any gym in Manhattan where they may have bumpers and wouldn't mind someone using chalk and throwing some weight around? I am going to move back to New York this summer, but I may have to work in the afternoon for the first couple of months and wouldn't be able to get out to LBH during the week. I looked at Crossfit NYC website but they only do the class thing...no dropping in and training by yourself...ridiculous.

Yuen Sohn
03-10-2008, 09:06 AM
Yoon,

Do you know of any gym in Manhattan where they may have bumpers and wouldn't mind someone using chalk and throwing some weight around? I am going to move back to New York this summer, but I may have to work in the afternoon for the first couple of months and wouldn't be able to get out to LBH during the week. I looked at Crossfit NYC website but they only do the class thing...no dropping in and training by yourself...ridiculous.

By no means current, but here's what I've heard:
-Equinox at Columbus Circle and a few other locations. Though your success may vary depending on location (see Elliot Royce's experience posted somewhere earlier in my log).
-Velocity Sports (Upper East Side). Not sure if they offer drop-ins and I'm not sure if they let you drop maximal attempts (they're located on the 5th floor or something, so I'm guessing not).
-Peak Performance NYC. Not sure what they're membership structure is (if they allow drop-ins)

I know you asked for Manhattan, but here are two other options in the outer boroughs:
Coliseum Gym in Queens
Aviator Sports in Brooklyn

Your best bet may be to just do what you can do at a regular gym (light to medium lifts, squats), then go heavy on Saturday at LBH.

I'll let you know if anything else comes to mind.

Dave Paton
03-10-2008, 09:37 AM
thanks for the info Yoon. it looks like there may be a couple of possibilities. i'll be moving out to Queens sometime in the fall so then I'll be back full force at LBH. I also should be in Queens next month so I'll see you then.

sarena kopciel
03-10-2008, 09:38 AM
I train out of Peak Performance in NYC. They are located on the 8th floor and it is a personal training only style gym! I work with an awesome Oly Coach (http://www.next-step-conditioning-systems.com/about-israel-sanchez.html) there but he is moving in 2 weeks to west coast! I would recommend anyone living in the Seattle are to check him out.

But back to Peak, one is not able to drop weights but nothing will happen if that occurs occasionally!

I just bought myself bar/bumpers and am building platform for my home in the 'burbs!

I hear there may be somewhere in Ft Lee (suburban NJ-just off GW bridge) though!

Yuen Sohn
03-10-2008, 06:22 PM
Squat Snatches:
40x2x2
50x2x2
60x2x2
65x2
70x2

Clean and Jerks
Up to 80x2x5

Presses with 50kgx4 or 5 for a few sets

A few snatch shrugs with 60

Power Clean and 5 front squats with 70 for 3 sets

Some light assisted pullups to pump the back

Bent over lateral plate raises with 7.5 kg each side

10 handstand pushups, nose to floor (unfortunately, the pushup handles at the gym didn't look very reliable. Full range of motion HSPUs would have been ideal).

Yuen Sohn
03-12-2008, 06:53 PM
Last workout before meet. Light and low stress.

Snatch High Pulls:
40kgx4x4 Added a power snatch after the last reps of the last 2 sets.
Emphasis on keeping the bar close all the way up.

A few power snatches with 40

Squat Snatch:
50x1x2

Power Clean and Split Jerks to 60x1x5

Back Squats:
60x4x4
power cleaned and pressed weight to behind neck because I was too lazy to take out the squat stands.

-Assisted pullups to pump the back
-Tricep extensions with bar: 20-30kg
-Bicep kurls with 30kg
-Bent over lateral plate raises, 5kg each sidex10x3
-Med-grip shrugs: 70kgx12x3

Been eating pretty basic the past week (no fried food extravaganzas or coconut milk calorie bombs), so I estimate I’m about 74kg bw right now.

sarena kopciel
03-12-2008, 06:56 PM
Last workout before meet. Light and low stress.

Snatch High Pulls:
40kgx4x4 Added a power snatch after the last reps of the last 2 sets.
Emphasis on keeping the bar close all the way up.

A few power snatches with 40

Squat Snatch:
50x1x2

Power Clean and Split Jerks to 60x1x5

Back Squats:
60x4x4
power cleaned and pressed weight to behind neck because I was too lazy to take out the squat stands.

-Assisted pullups to pump the back
-Tricep extensions with bar: 20-30kg
-Bicep kurls with 30kg
-Bent over lateral plate raises, 5kg each sidex10x3
-Med-grip shrugs: 70kgx12x3

Been eating pretty basic the past week (no fried food extravaganzas or coconut milk calorie bombs), so I estimate Iím about 74kg bw right now.

Go I guess we cant go out for that drink tomorrow night!! Next week, you're on!

Yuen Sohn
03-13-2008, 05:16 PM
Rest Day.
Massage. Got the snot beat out of me by Gabrielle from Kneaded Bodyworks.

Left hip tighter than right one. I do tend to unintentionally favor the left side while squatting.

sarena kopciel
03-13-2008, 05:33 PM
Rest Day.
Massage. Got the snot beat out of me by Gabrielle from Kneaded Bodyworks.

Left hip tighter than right one. I do tend to unintentionally favor the left side while squatting.

Also got me a massage today and my left hip was tighter than my Right! great minds/bodies think alike?? Although mine was with john from Rhythm massage and I fell asleep at one point cuz I couldnt deal with the intensity!!

Yuen Sohn
03-15-2008, 06:00 PM
Bombs away.


I'm switching to pilates.

sarena kopciel
03-15-2008, 06:14 PM
I'm switching to pilates.

And I refuse to allow that to happen! You are a strong dude and just had a crappy day! Sacred heart will prove me right;)

Yuen Sohn
03-17-2008, 10:22 AM
Shortlist of things to work on:
More snatch and clean deadlifts
Eliminating pause at the bottom of the snatch
More OHS

Yuen Sohn
03-17-2008, 06:31 PM
First day of pilates class.

Squat Snatches:
Working on first pull corrections from square one. Slow pull to knees and pause, reset bar then full snatch. Rise immediately (or as fast as I can) from bottom of squat.

Up to 70kg. Missed a few at 75. Too much feedback by every single person at the gym tonight. Not all of it coherent. Nailed last one at 70. It will take some time to get used to.

Clean and Jerks up to 105kgx1. Tough clean, solid jerk.

Back Squats:
100x4x4

Assisted pullups to pump the back.

Yuen Sohn
04-04-2008, 08:20 PM
My attendance at LBH as been sporadic at best the past few weeks. Just been squatting (front and back), clean pulling and doing muscle snatches in my apartment for quick sets of 3-5 reps.

Recalibrated maxes this week:
Snatch: 86kg (+1)
Clean and Jerk: 108 (+3)

Felt strong, but mechanics were completely off in the snatch. Felt like I could pull 90, but was kicking the bar forward. Cleans were tough but jerks felt easy. The guys were expecting me to take 110 or 112, but I wanted to end the evening on a high note. My first pull positioning still stinks, but is getting better little by little.

Joe E. thought I should reevaluate my training. Enough with the marathon sessions where I try to jam everything under the sun in 3 hours time. Keep workouts short and focused and not kill myself. It's hard to resist that temptation since I only get a few hours a few days a week to train. Jeff strongly recommended I study and implement ideas from the Joe Dube Approach to Weightlifting.

Yuen Sohn
04-07-2008, 06:21 PM
Snatch:
80kg for 4 singles (5 attempts total)
2 misses at 85 (first one too far out in front, other attempt looped the bar too far behind)

Clean and Jerk:
95 for 2 singles

Med-Grip Pulls:
95x2x3

Strict Press:
50x5x3

Front Squat:
100x2x4

Yuen Sohn
04-11-2008, 05:41 AM
09-Apr-2008
Really busy week work-wise. Feeling underrecovered. Skipped LBH. Instead, gave my girlfriend a backward-chained, broomstick introduction to Olympic lifting (at her request).

Yuen Sohn
04-11-2008, 05:43 AM
10-Apr-2008
Light apartment workout. Taking it easy until Sunday.

-1 set of 50 pushups.
-Ring rows.

Front Squats:
75kgx3x5

Swooshes:
50kgx3x5

Stretching.

I am now an expert at tip-toeing on hardwood flooring while wearing lifting shoes. The continuing education ninja course I'm taking has finally paid off.

Yuen Sohn
04-11-2008, 05:59 AM
I have come to realize, the best part about training at home is that I can superset my front squats with alcohol.

John Alston
04-11-2008, 07:10 AM
I have come to realize, the best part about training at home is that I can superset my front squats with alcohol.

Oooohhhhh..... now you're thinkin!

sarena kopciel
04-11-2008, 03:48 PM
I have come to realize, the best part about training at home is that I can superset my front squats with alcohol.

MOD would be happy if it were a Guiness!! See ya Sunday, rest up! Lift heavy or go home to Momma!!

Yuen Sohn
04-11-2008, 06:58 PM
Shit, man. Why am I always the last guy to be told that practice is cancelled?

Some light power snatches at home with the bar.
Light RDLs to stretch things out.
Bicep curls and tricep extensions, just because.

sarena kopciel
04-13-2008, 03:00 PM
Nice job on those snatches today! Sorry I couldnt stay for your CJ. I even forgot I had a Bar Mitzva to attend as well.....

Yuen Sohn
04-14-2008, 12:33 AM
SHU Meet.

Bodyweight: ~73.4

Snatch:
78 make
82 miss (behind)
83 make

Clean and Jerk:
100 make
105 make (ugly. Bad clean, awkward re-grip, and soft lockout)
108 make

Video here:
http://youtube.com/watch?v=WyIlL63gdGU

Comments:
I should have had 82
I need a haircut and a tan

Yuen Sohn
04-14-2008, 04:43 AM
My teammate, 16 year old Eric Briglia
Bodyweight ~64kg
Snatch 95
Clean and Jerk 120

http://www.youtube.com/watch?v=LjhooTrOonA

John Alston
04-14-2008, 06:09 AM
Oh snap, that shit is lifting big.
Good work man.
A tan, a haircut, and new t-shirt...

Jonathan Owen
04-14-2008, 08:45 AM
Yoon,
Great lifting! Glad I could help with the jerky, and I am looking forward to the CT Open.
P.S. I forgot to mention that the jerky had some HGH in it! Whoops!

Eva Claire Synkowski
04-14-2008, 05:29 PM
yoon, awesome lifts! congratulations!

sorry we didn't meet up. we had to split after the women's comp... i wanted to say hello, but you were in warm up.. so didn't walk to distract you!

sarena kopciel
04-14-2008, 08:50 PM
Hey I am waiting patiently!!

Yuen Sohn
04-14-2008, 10:39 PM
Hey Sarena, probably by tomorrow. Trying to get the file down to a more manageable size.

Yuen Sohn
04-14-2008, 10:42 PM
14-Apr-2008
No LBH today. Wasn't really committed to going out to Queens, plus I ended up being stuck in the office until 1:00AM this morning anyway.

I think I did set a PR in coffee consumption today though.

Yuen Sohn
04-19-2008, 09:13 PM
Not enough hours in the day.

Fast workout at LBH.

Squat Snatches:
40kgx2x2, 50x1x2, 60x1, 70x1, 75x1,
80x1
85x1
87.5x1 (+1.5kg)
-No Misses

Clean and Jerks:
50x1x2, 60x1, 70x1, 80x1, 90x1, 95x1
100x1
105x1
110x0 (made clean, missed the jerk. The clean took too much out of me. Clean: +2kg).

No time for squats.

David Tieu
04-23-2008, 06:03 AM
my, what a nice snatch you have

Yuen Sohn
04-23-2008, 07:32 AM
my, what a nice snatch you have
haha, thanks!

In the absence of strength, a little speed and a lot of sexy go a long way.

Yuen Sohn
04-25-2008, 05:10 AM
Apartment workout.
1 set 50 pushups
10 strict and slow chinups to pump up the back and arms a bit

Jonathan Owen
05-22-2008, 11:31 PM
Thanks Yoon! Now is the "fun" part....wedding planning:(

Yuen Sohn
06-10-2008, 06:25 AM
07-Jun-2008
Empire State Games Qualifier. Weighed in at 73.5kg. Full stomach.

Snatch:
75 -make
82x
83 -make (-4.5 kg)

Clean and Jerk:
96 make
101 -whoops!
101 make (-7kg)

Disappointing, but enough to barely win my class and qualify.

http://youtube.com/watch?v=ZAk6Ens6TWM

It appears that I'm windmilling the barbell away during my 2nd pulls, lost a lot of overhead strength, still have weak legs, and am lacking 'pop' in all my lifts. Other than that, I feel ok. Time to start a consistent program again.

John Alston
06-10-2008, 06:36 AM
73.5 on a full stomach? I thought your woman liked to cook for you.
More food.
Singlet training every time.

David Tieu
06-12-2008, 10:06 AM
dang. can't believe i missed the qualifiers. would have taken time off to try out.

Yuen Sohn
06-16-2008, 06:33 AM
13-Jun-2008

Friday Night Losers Club.
Snatches:
60x1x5
65x1x5
70x1x5 (6 attempts, missed 1)
75x1
80x1
84x0x2
84x1
88x1 (+0.5)
90x1 (+2.5)
-Something really clicked on the 84 I made. Extension felt different and more forceful. Hard to describe, but I know what I need to do from now on. Video from 80kg onwards here:
http://www.youtube.com/watch?v=Ikh7X2XohXM
Also featured is my teammate Jess power jerking a PR 82.5 at ~67kg bw. She later did 85.

Front Squats:
100x2x5

Yuen Sohn
06-17-2008, 06:28 PM
16-Jun-2008

Clean and Jerks:
70x1x5
77.5x1x5
85x1x5
90x1
95x1
100x1
105x1
107.5x0x3 (2 missed cleans, 1 missed jerk). Rushed the 1st pull on both missed cleans. Jerks felt sloppy all night.

Back Squats:
110x2x3
112.5x2x2

Hot, hot, hot in the basement. Everyone was sweating up a storm.
Trying to restore some consistency in training -- I've been really lacking in this department as of late.

I must confess: I left practice without putting a single bumper away. And it felt damn good! I hope my coach doesn't know about this log.

Allen Yeh
06-18-2008, 03:24 AM
I think we all know whose going to be on clean up duty at LBH the next time Yoon shoes up...

John Alston
06-18-2008, 05:02 AM
Allen, that's what new guys are for!

John Alston
06-23-2008, 06:30 AM
Pressing every workout, man, that's my plan.
Feeling suprisingly fresh today but still gotta skip LBH to go clean old apt. It's cool. Heavy Wednesday?

John Alston
06-23-2008, 01:33 PM
What happened to the power triples?!?

Yuen Sohn
06-23-2008, 01:53 PM
Workout at Jeff's was my light workout for the week. I'm thinking power snatch triples at the Friday Night Losers Club this week.

Yuen Sohn
06-25-2008, 10:57 AM
What happened to the power triples?!?

Should have stuck with the power triples.

Yuen Sohn
06-27-2008, 09:13 AM
26-Jun-2008

Took a yoga class (my first ever) at an Equinox gym with my girlfriend. It was mainly informational and focused on meditation. We didn't stick around for the 2nd class, which would focus more on movements and poses.

Not enough time/info to decide on whether this is something I'll do more often, but I will say that the approximately 25 assholes who rushed in for the 2nd class seemed pretty obnoxious as they attempted to jockey for position.

The gym was extremely nice, otherwise.

Xuan Mai Ho
06-27-2008, 10:06 AM
Yoga at Equinox?

Careful, Yoon, your man-card might get revoked!

Yuen Sohn
06-27-2008, 07:46 PM
Yoga at Equinox?

Careful, Yoon, your man-card might get revoked!
Hahaha, thanks! I guess this would be a bad time to say that I may start taking ballroom dance lessons...

John Alston
06-30-2008, 06:22 AM
Trying for 112, eh? So basically, I have noting on you anymore in the lifting dept.

Jonathan Owen
07-07-2008, 06:41 PM
Nice job on that 120 front squat! Lookin strong man!

sarena kopciel
07-07-2008, 06:54 PM
hey thought u not lifting tonight??
great on those numbers!

sarena kopciel
07-07-2008, 08:35 PM
Aw shucks!! Registered for the meet on August 3rd. Gotta train now seriously.

David Tieu
07-12-2008, 08:55 PM
hey, are you guys around on fridays at lbh?

Yuen Sohn
07-12-2008, 09:33 PM
Sometimes, though it varies from week to week. Usually on the later side (7:00 or 7:30 to 9:45ish).

Definitely try to make it over. We miss your unabashed sexiness.

John Alston
07-15-2008, 08:02 AM
14jul


Back Squats:
50x10x3

Legs of rubber. It was tough to stand up with anything.
Nice!
Did you get a big pump with those sets of 10?

David Tieu
07-16-2008, 06:49 PM
you guys going to be around friday?

Yuen Sohn
07-27-2008, 08:36 PM
Empire State Games:
bw=75.58kg

Snatch
82x, 82, 86x
-8kg
Clean and Jerk:
100, 107, 110x
-3kg

Not enough avocado.

Will try to maintain or increase bodyweight through next training cycles

sarena kopciel
07-30-2008, 09:10 PM
A lot of training lately! Followed ESG stuff and tried ya to wish ya well b4 and congrats after--phone svc was sketchy!!
Are you on for this Sun/CT meet? I withdrew:-( but home to come watch!!

Yuen Sohn
08-03-2008, 03:48 PM
CT Open:
Bodyweight ~73.8

Snatch
83
87
91 (miss behind)

Clean and Jerk:
103
109
113 (not enough pizzazz on the clean).

sarena kopciel
08-03-2008, 04:26 PM
CT Open:
Bodyweight ~73.8

Snatch
83
87
91 (miss behind)

Clean and Jerk:
103
109
113 (not enough pizzazz on the clean).

Dont underestimate the bronze Yoon recv'd despite his sore hip! great watching ya:-)

Jacob Rowell
08-03-2008, 05:58 PM
I just read several pages of your log. Must be the 3.4 million pageviews you've accumulated!

Anyways, it looks like you've come quite a ways in the past 2 years- I'm a bit jealous seeing your numbers in the o-lifts when you weigh a bit less than me. good luck with training.

Yuen Sohn
08-03-2008, 07:35 PM
Dont underestimate the bronze Yoon recv'd despite his sore hip! great watching ya:-)
Thanks Sarena! Hope you recover soon.

Jonathan Owen
08-07-2008, 02:37 AM
Too bad you guys had to leave early! I have a feeling that both you and Alston would have demolished your pec deck prs! Now you will always have to wonder (wistfully) what could have been.

Yuen Sohn
08-07-2008, 05:55 AM
Too bad you guys had to leave early! I have a feeling that both you and Alston would have demolished your pec deck prs! Now you will always have to wonder (wistfully) what could have been.

Next year, let's do the peck deck before the snatch. The max. curls can be the tiebreaker after the clean and jerk, if needed.

Jonathan Owen
09-01-2008, 02:01 PM
Hey man,

You aren't the only one having bad sessions lately! Keep up the good work!

Owen

Yuen Sohn
09-23-2008, 06:57 AM
20-Sep-2008 NYC Open

A tune-up meet for the Metros in Oct.

Weighed in at 75.2kg after eating 2 delicious steak sandwiches and half a tub of ice cream.

Snatch:
82
86 (miss behind)
90

Clean&Jerk:
101
107
110

Yuen Sohn
10-25-2008, 02:15 PM
25-Oct-2008: Metropolitan Open
bodyweight 78.1 (whoops!)

Missed 3 snatches in warmup so dropped from 85 to 83
Snatch:
83
87 (miss behind)
91 (+1)

Clean&Jerk
103
108
111 (dead from the start and missed clean)

Need to work pulls and squats more. All attempts felt extremely heavy off the floor and threw off my 2nd pull. I had to shoot under the bar as fast as I could to save the lifts.

Yuen Sohn
10-30-2008, 09:02 PM
Missed LBH Wed. I've been waiting for a barbell delivery since October -- UPS was a no-show multiple times and ultimately lost 2 of 'em. 3rd barbell sent to me was delivered (again) to the wrong address on Tuesday and was "guaranteed" to be delivered Wednesday afternoon to the correct address. No go...I waited from morning until 7:30PM in my apartment and talked to 7-8 different people to confirm delivery for that damn thing....

Update: I finally have my barbell. It's kind of a long story.

I've grown fond of the bar Jeff lent me in the interim and will miss her dearly.

Allen Yeh
10-30-2008, 09:22 PM
Wait, this is the bar from last year???

Yuen Sohn
10-31-2008, 08:49 AM
Wait, this is the bar from last year???
Yes, ultimately I had the bar rerouted to my friend's house since I finally got fed up with the UPS deliveryman's unreliability. It took a little while for us to meet up.

On a side note, my Romaleos got delivered on time and without incident by FedEx Home Delivery. The deliveryman actually showed up in the early evening after I got home from work.

Allen Yeh
10-31-2008, 08:58 AM
Seriously....1 year? WTF

Xuan Mai Ho
01-28-2009, 12:43 PM
The Equinox in Soho also has bumper plates. (No platform but they don't mind if you drop weights in the corner.)

Brian Lau
01-28-2009, 01:19 PM
Updated:

http://maps.google.com/maps/ms?msa=0&msid=111483738125831281751.000460d81311ef21c818f&hl=en&ie=UTF8&ll=40.770662,-73.938675&spn=0.182006,0.291824&z=11&source=embed

^ Brilliant!