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Old 01-06-2010, 06:12 PM   #1111
Derek Simonds
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Glad to see you back and moving. Good goals for 2010.
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Old 01-10-2010, 11:45 AM   #1112
Allen Yeh
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January 9, 2010

Throughout the day just snuck in a set or 2 when I was free:
unilateral db military press - 50 x 5L/R, 50 x 5L/R, 50 x 5L/R
lateral db raise - 20 x 10
rear db flye - 20 x 10
back squat - 135 x 15, 135 x 15

Notes:
-I had drill today but it was a low key day and at the reserve center so I took advantage of the gym
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Old 01-12-2010, 06:10 AM   #1113
Allen Yeh
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January 12, 2010
*fasted workout*
*14 hours IF*

1. Warmup
ECWU #2 - did a bit more foam rolling
plate halo - 15 x 5CL/CCL, 15 x 5CL/CCL, 15 x 5CL/CCL
wall hip mobilization - 6L/R, 6L/R, 6L/R

2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 215 x 1, 215 x 5, 250 x 5, 285 x 13
military press - 45 x 8, 75 x 3, 85 x 1, 85 x 5, 95 x 5, 105 x 12
pullups - chest to bar - 3
chinups - chest to bar - 4, 4, 4, 3, 3, 3, 3, 3

double KB c+j - 35 #'s x 5

Notes:
-First real lifting session since early December
-Not terrible not great.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh : 01-13-2010 at 05:03 AM. Reason: added fasting info
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Old 01-12-2010, 07:37 AM   #1114
Derek Weaver
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You still at the reserve center or did you find a gym?

I'd say a good session for no lifting for ~ 1 month
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Old 01-12-2010, 07:49 AM   #1115
Allen Yeh
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I'm using the gym at Bolling AFB this week. My last week of working in DC before I start my new job down in SC.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 01-13-2010, 03:27 AM   #1116
Derek Simonds
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Good luck with the new job in SC! I wish I had double KB's I really want to try working with them. I will add them to the wish list for the year. Like Derek said solid session for being out of the gym for a month.
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Old 01-13-2010, 03:56 AM   #1117
Allen Yeh
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Using 2KB's felt....awkward, the rack felt comfortable but the clean felt weird beacause I had to take an extra wide stance so that I could get both bells between my legs.

I'm hoping to get in there at least 2 more times this week.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 01-13-2010, 11:24 AM   #1118
Derek Weaver
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Double kettlebell work is incredibly awkward at first. The rack position is tough because you can't find your hip as easily.

People who have the 'bosu' thing going on tend to do better finding a good position.. In KB comps you used to see people use their belt to aid the rack. Now I think it's illegal.

I'd suggest spending time in the rack and only the rack each session. You'll develop a great tolerance to lactic acid.

You'll get used to the clean with a wide stance. Over time you'll adjust your swing and that'll be the least of your problems.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 01-14-2010, 11:22 AM   #1119
Allen Yeh
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January 13, 2010
BW = 190
*IF = 17 hours*

1. Warmup
row 1.5 minutes
Defranco Agile 8
Burgener warmup - 45 x 1

2. Strength
power snatch + OHS - 45 x 4, 95 x 3, 95 x 3, 95 3
clean+push jerk + lockouts - 95 x (1,3,9), 145 x (1,2,10)
back squat - 155 x 5, 175 x 5, 195 x 8(horrible!), 95 x 30

3. Energy
double KB complex: 2 x 35# kb's
press x 8
clean x 8
front squat x 8
swing x 8
Time - 1:53

kb half snatch - 35 x 2L/R (didn't like this movement
kb snatch - 35 x 10L/R
row -5 minutes - 1200m's
treadmill walk @3% incline - 10 minutes

Notes:
-PS+OHS - The last 2 sets felt much better than the first 2 sets, I had to get my body back in the snatching groove
-Back squat - this sucked, the last time I did 195 in December I got 16 reps, horrible
-30 x back squat - Not fun! The arches of my feet started cramping by the end of the set!
-Messed around with the 35# KB's for a bit nothing serious, didn't want to go too crazy with the pressing as I was planning on benching the next day.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh : 01-14-2010 at 11:26 AM.
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Old 01-14-2010, 11:30 AM   #1120
Allen Yeh
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January 14, 2010

1. Warmup
Defranco Simple Six
plate halos - 15# x 10CL/CCL
handstand hold - 0:35
Cossack - 8L/R
1H kb swing - 35# x 10L/R

2. Strength
Bench Press - 45 x 10, 95 x 6, 145 x 1, 145 x 5, 165 x 5, 185 x 7
inverted hamstring - 5L/R, 5L/R

incline DB press - 70 x 6, 70 x 6, 80 x 6
Kroc DB row - 25 x 10L/R, 80 x 21L, 80 x 20 R

face pull - 70 x 12, 80 x 12
cable curl - 100 x 9, 100 x 6, 90 x 6, 90 x 5

kipping pullup - 2, 1 (hands feel torn up!)

Notes:
-The time between yesterdays workout and today was only 8 hours and I had a crappy night of sleep. Not a stellar day.
-Bench - Eh!
-Kroc rows - heavy!
-kipping pullup - my hands just felt terrible, these were a no go
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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