Allen's Journal

[Derek Simonds]

Glad to see you back and moving. Good goals for 2010.

[Allen Yeh]

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

[Allen Yeh]

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.

[Derek Weaver]

You still at the reserve center or did you find a gym?

I'd say a good session for no lifting for ~ 1 month

[Allen Yeh]

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.

[Derek Simonds]

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.

[Allen Yeh]

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.

[Derek Weaver]

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.

[Allen Yeh]

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.

[Allen Yeh]

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