Wednesday, September 5, 2018

September 2018 Training Log


5        184.5 lb.  Half-snatch, 22k: 30m @ 9 rpm = 270 reps.  Strength training a few hours later. Pullup: 2x5 @ 25 lb. Squat: 2x5 @ 205. Dip: 2x5 @ 22k (48.4 lb.).

4        Rest day from lifting. Decided to do 20m of crawling as active recovery and cardio. A lot harder than I expected. Laid out a course about 60-70 feet. Did 5m of baby crawling back and forth, then did baby crawling, leopard crawling, and spiderman crawling. Crawled to the end, walked back, and started over. I can really see the benefit of this for core strength, cardio, leg strength.

3        184.75 lb. Pullups: 2x5 @ 25 lb. Half-snatch, 22k: 20m @ 10rpm = 200 reps. Squat: 2x5 @ 200 lb. Dips: 2x5 @ 45 lb.

2        186 lb. Squat: 2x5 @ 195 lb. Pullup: 2x5 @ 25 lb. Dip: 2x5 @ 45 lb. Half snatch, 28k: 2m @ 8rpm. 10m of groundwork.

1       Squat: 5,3,2 @ 185, 215, 225 lb. Pullups: 5,3,2 @ 10, 20, 35 lb. 35 was really too heavy. Dips: 5,3,2 @ 45, 55, 70 lb. Finished with 6m of practicing various groundwork moves: naked getups, pushups, rolling, crawling.

Monday, August 27, 2018

August 2018 Training Log



30     185.5 lb.  Pullups: 2x5 @ 15 lb. Squats: 2x5 @ 185 lb.- felt nice and easy. Dips: 2x5 @ 48 lb. Half-snatch, 24k: 10m @ 8rpm = 80 reps. Several hours of installing trim in house.

28     185 lb. Squats: 5,3,2 @ 185, 205, 215 lb. Pullup: 5,3,2 @ 15, 25, 30 lb. Dips: 5,3,2 @ 45, 55, 65 lb. Half-snatch, 22k: 20m @ 10 rpm = 200 reps. Two sets of wide-grip pullups to failure. Several hours of manual labor in 90+ degree heat. This “Even Easier Strength” program is working great. I hit a double today with the weight I managed for a single in the pullup three days ago, and a double with more weight than my dip single on the 25th. My squats are feeling stronger also. My half-snatch technique is getting strong and efficient, and My conditioning is improving. I think there is visible hypertrophy in my chest, lats, shoulders, arms, and upper back. Still need to drop some body fat.

27    187 lb. I think it’s just fluid retention. I had Japanese food for lunch yesterday, then a funeral meal at church in the evening. Felt salty and swollen all night.

26    Even Easier Strength template called for 1x10 today, easy tonic sets. Squat: 1x10 @ 135lb. Dips: 1x10. Pullups: a total of 10 in easy sets of 2 and 3, since 10 would be too close to my max.

25    184.5 lb.  Great training day. Hit PR’s for this cycle in everything. Today’s template was 6 singles. Pullups: 5, 10, 15, 20, 25, 30 lb. Squat: 175, 185, 205, 215, 225, 230 lb. Dips: 35, 40, 45, 50, 55, 60 lb. I’ve squatted more than this, but that was about 6 years ago during a powerlifting cycle. Rested a few minutes, then half-snatch, 22k: 24m @ 10rpm, hand switch OTM = 240 reps. My previous best with this weight is 200 reps in 20m, so this is a 20% improvement. Heart rate was about 180-185 at end of set, but I recovered quickly. Total kettlebell work: 11,616 pounds snatched. When hand switches are included, that’s 24 swings, so the total is 12,777 lbs. supported and moved. Finished with 2 sets each of dips and chins to failure. Did not count reps, just went slow until technical failure.

24    Pullup: 2x5 @ 15 lb. Squat: 2x5 @ 175 lb. Dip: 2x5 @ 35 lb. Started half snatch, but it did not happen today. 28k: 2m @ 8 rpm.

22    185.25 lb. Chins: 2x5 @ 12.5 lb. Squat: 2x5 @ 175 lb. Did not do dips.

21    186.5 lb. Chinese take-out last night, so probably just salty. Pullups: 2x5 @ 12.5 lb. Squats: 2x5 @ 175 lb. Dips: 2x5 @ 35 lb. Half-snatch, 20k: 20m @ 10 rpm, hand switch OTM = 200 reps. Rested a few minutes, then dips and chins: 3 sets each to momentary muscular failure. Since the low-rep strength work and high rep ballistic lifting don’t really lend themselves to hypertrophy, I decided to add a few sets of dips and chins to failure, emphasizing the negative, so I can maybe put a little muscle on. My theory is that the high rep snatching creates the right hormonal environment for hypertrophy, with the right kind of stimulus.

20    185 lb. Pullups: 5,3,2 @ 11.25, 15, and 25 lb. Squats: 5,3,2 @ 165, 185, 205 lb. Dips: 27.5, 37.5, 47.5 lb. Long cycle clean and jerk, 20k: 20m @ 8rpm, hand switch OTM = 160 reps. This pace felt easy. Could have gone longer, but just did a hard 30m set of half-snatches on Saturday, so I held back today. 20 minutes should be long enough to cause adaptation, while minimizing wear and tear. Next time I do long cycle, I may try for 9 rpm at this weight.

19     Pullups: 2x5 @ 10 lb. Squats: 2x5 @ 165. Dips: 2x5 @ 35 lb.

18     183.5 lb.  Pullups: 2x5 @ 10 lb. Dips: 2x5@ 35 lb. Squat: 2x5@ 165 lb. Rested a few minutes, then half-snatch, 20k: 30m @ 10 rpm, hand switch OTM = 300 reps. This is a PR for me with this weight. I’ve done 270 with 24k.  HR at end of set: 186 (31 beats in 10 seconds, multiplied by 6). So much for a maximum HR of 179.

16     182.75 lb. Left trapezius very tight and sore.  Still got Easy Strength training in. Pullups felt strong for the first time in a long time. 5 reps @ 10, 3 reps @ 15, 2 reps @ 20 lb. Squat: 5 @ 145, 3 @ 165, 2 @ 185 lb. Dips: 5 @ 25, 3 @ 35, 2 @ 45 lb.

15     183.25 lb. Pullups: 2x5 @ 7.5 lb. Squats: 2x5 @ 145 lb. Dips: 2x5 @ 27.5 lb. Rested a few minutes, then kettlebell work. Warm up: long cycle, 18k: 2m @ 10 rpm. Work sets: long cycle, 18k: 4m @ 10 rpm. This pace is too fast for good technique right now, so stopped short. Rested a few minutes, then half-snatch, 18k: 20m @ 10rpm, hand switch OTM = 200 reps. HR at end of set: +- 156 bpm. The half-snatch feels good these days, and this weight and pace are just about perfect right now. I’ll make these 20-30m sets my bread and butter for a little while, and include some faster and heavier sets, as well as a few lighter sets to deload. If I can progress through the 18k, 20k, 22k, and 24k bells at this pace, I’ll build a good base to push for CMS. After today’s workout, about an hour of physical labor. Very hot today.

14     183.25 lb. Ate moderately yesterday, with lots of protein and water. Today was a tonic day on the program: 1 set of 10 in each lift. Did 10 pullups, assisted with my foot on a stool. 10 squats @ 95 pounds, nice and easy. Forgot to do 10 dips.

13     186 lb. Weight going the wrong direction. I’ve been loose in my eating habits, so it’s time to get it under control. This may also be why my pullups feel so heavy. I’ve gained 3.5 pounds since I started this cycle. I can see by my body comp that it’s not muscle. Training today on the Easy Strength program was 6x1. Pullup: 2.5, 5, 7.5, 10, 12.5, 15lb. Squat: 135, 140, 145, 150, 155, 160lb. Dips: 10, 15, 20, 25, 30, 35 lb. Easing the weight up slowly, staying away from max effort. Just getting reps in, like the program calls for. Rested a few minutes, then half-snatch, 18k: 20m @ 12 rpm, hand switch OTM = 240 reps. HR at end of set: 174 bpm. I’ve ended my last two sets of 10rpm half-snatch at 162 bpm. This pace is 20% faster, and produces a HR that’s 7% faster. I held this HR without distress. Kept breathing, recovered immediately, no loss of vision or muscle control. This tells me that my actual max HR is a lot higher than the Maffetone model of 179.

12       Did a quick workout after evening church service. Pullup: 2x5 @ 7.5. Squat: 2x5 @ 140. Dips: 2x5 @ 27.5.

10     185 lb. Need to cut back on eating. I think the extra work has made me hungier, and instead of losing fat, I’m eating too much. Pullups: 2x5 @ 7.5 lb. Squat: 2x5 @ 140 lb. Dip: 2x5 @ 25 lb. Rested a few minutes, then half-snatch, 18k: 30m @ 10 rpm, hand switch OTM = 300 reps. Felt good throughout the set. Pulse 162 at end of set. My max HR is supposed to be 179, but I don’t think so. This would have been 90% of my max HR, and there is no way.  Felt much lower.

9      Pullup: 2x5 @ 7.5 lb. Felt heavy, hard to get the last rep. Squat: 2x5 @ 135 lb. Felt good. Dip: 2x5 @ 25 lb. Felt strong. Rested a few minutes, then kettlebell half-snatch, 12k: 20m @ 10rpm = 200 reps. Focused on making each rep as easy as possible. Could have gone much longer. Conditioning, legs, grip, and shoulders all felt great.  Finished with some easy “pumping” exercises: see-saw press, 2x12k: 2x12. Hammer curl, 12k: 2x12. French press, 12k: 2x12. Light construction for a few hours.

8     Pullup: 5 @ 7.5 lb., 3 @ 10 lb., 2 @ 12.5 lb. Squat: 5 @ 115 lb., 3 @ 135 lb., 2 @ 155 lb. Dip: 5 @ 20 lb., 3 @ 25 lb., 2 @ 30 lb. Nothing else today.

7      182.5 lb. Feel good today, but woke up with some allergy symptoms- sneezing, runny nose. Used fizzy tablets and cough drops to get through training. Pullup: 2x5 @ 7.5 lb. Squat: 2x5 @ 115 lb. Dip: 2x5 @ 20 lb. Good kettlebell session today. Half-snatch, 16k: 30m @ 10 rpm, hand switch OTM = 300 reps. Everything felt good. Started to feel a little burn in shoulders the last few minutes, but grip, back, legs, and conditioning held out fine. Rested a few minutes, then did some GPP work. 10 reps on the ab wheel. Dumbbell curls, 8 lb: 1 set to failure- 25 reps. Pushups: 1 set to failure: 25 reps. Finishing with a little pump to help with hypertrophy and recovery.

This cycle, I plan to focus on high reps with lighter weights, but will add a few heavy sessions (28k, 32k) occasionally. I’ll be working the weights up in the squat, dip, and chin, so I should add some strength. If I can push up my ballistic numbers and time as well, then I can come at CMS rank from both ends: strength and endurance. Next cycle I can peak and try for rank.

6      First day back to training. Have had a lot of stiffness and soreness in lower back. Started a new cycle today. I’m using the Ironmind program of strength training with weighted dips, chins, and squats. I’m plugging them into Dan John’s “Even Easier Strength” template, along with kettlebell marathon training. I’ll do the strength program as written, and add kettlebell sets about three days a week. Today’s training- squat, 2x5 @ 95 lb. Pullup: 2x5. First set, used 10 lb, but this was too heavy and left little room for progression. The program is supposed to start light, so I dropped it to 5 lb. for the second set. Dips: 2x5 @ 5 lb. Felt ridiculously easy. Rested a few minutes, then tried long cycle with 24k. Could not comfortably get into rack position due to lingering low back stiffness. Did 12k half snatch instead: 20m @ 10rpm, hand switch OTM = 200 reps. Focused on technique, breathing. Conditioning felt like I could have gone all day, but did not want to overdo elbows or shoulders.

Over the next 40 sessions, I plan to ease up my numbers in squats, dips, and chins, as well as to build some training momentum in half-snatch and long cycle. I don’t know if I can get CMS at the end of this cycle (250 reps in either lift with 28k), but I expect to get stronger overall, and better conditioned. Maybe after this cycle I’ll peak for a CMS test.

1      182.5 lb.  Early morning training. Got down to the gym about 6 am.  Bent press, 24k: 1 rep OTM for 22m = 11/11 reps. Slow and easy, focusing on technique and flexibility. Afterward, felt strain and tightness in lower back, left side.

Wednesday, August 1, 2018

July 2018 Training Log


31     No decent training in a few days. Lots to do today, so trained early. Fasted except for two cups of coffee with sugar. Warmed up with a few 24k clean and jerks and half-snatches per arm. Work sets: long cycle, 24k: 10m @ 8 rpm = 80 reps. Did 2m per arm for the first hand switch, then switched at 1m thereafter. Rested 5m, then half-snatch, 24k: 10m @ 80 = 80 reps. Hand switch OTM. Rested 5m, then some easy dumbbell training: curl, lateral raise, fly, French press, pullover. 2x12 with 12 lb., just to get the blood pumping. Later in the afternoon, basic strength training. Deadlift: 5x1 @ 235 lb. Clean and press: 5x1 @ 95 lb. Reduced the weight from 115 lb. to give myself some room for training momentum. 95 is 70% of 135, which is probably about my max press. Weighted pullup: 5x1 @ 20 lb. Each rep OTM.

28    183 lb. Weighted ring pullup with 20 lb.: 5x1. Deadlift: 5x1 @ 235. Clean and press: 5x1 @ 115. All reps OTM.

27     183 lb. Did my strength training early, before 6:30. Deadlift: 5 singles @ 230 lb. Power clean and military press: 5 singles @ 115 lb. Weighted pullups: 5 singles @ 20 lb.  Each rep OTM. Tomorrow will make 5 days of deadlifting 230, so I’ll bump up to 235 on Monday. I’ll stay with 115 for the press for now. That seems to be about a 70% effort- feels heavy, but the bar does not stick anywhere, and I’m not straining. I may use the Justa singles program- 5 singles a day at about 70%. If I can make a practice of doing these early in the morning, then I can dedicate my daily training session to long cycle and snatches. Deadlift, clean and press, and pullup seems about right. Later in the afternoon, loaded 32 bales of hay from the field to the trailer. It’s going to rain, so I’ll unload it tomorrow. Quick evening workout. Wanted to do 24k long cycle, but lower back pinches a little in the rack position, when the pelvis is anteriorly rotated. Snatches feel good, so did 16k snatch nice and slow: 10m @ 12rpm, hand switch OTM = 120 reps. Did not challenge my conditioning or grip, but definitely felt it in my shoulders and traps.

26     Basic, minimalist strength training. Deadlift: 5 singles OTM @ 230 lb. Clean and Press: 5 singles OTM @ 105 lb.

25    184.5 lbs. after eating junk for days. Clean and jerk, 24k 10m @ 8 rpm, hand switch OTM = 80 reps. Deadlift: 5 singles @ 230 lb. Dips: 3x10. Pullups: 3x6. Military Press: 3x3 @ 105 lb. Worked on house for several hours.

24   Slept badly last night. Dips: 3x10. Military press, 95 lb: 3x3. Deadlift, 230 lb.: 5 singles. In the evening at Civil Air Patrol, ran 1 mile in 9:14. Ran the first 1/5 slowly, with a cadet, then got on to my own pace.

23   Drove to Raleigh to take Isaac to MEPS. Did two sets of 6 pullups before leaving, then a set of 6 at a sporting goods store in the evening.

20    Deadlift: 5 singles @ 225. Ready to move up to 230. I’m getting my technique dialed back in, and getting accustomed to generating tension again. Bench press: 5 singles @ 135. I’m trying to decide if my shoulders like bench pressing or not. Clean and press, 28k: 5 singles per arm.

19    181.5 lb. Long cycle, 40k: 2m @ 5rpm = 10 reps. 28k: 2m @ 7rpm = 14 reps.  24k: 30m @ 8rpm = 240 reps. This is the second time I’ve done this, I think. Felt like forever, but nothing fatigued prematurely. Could have kept going. Rested a while, then deadlift: 5 singles @ 225 lb. Pullups: 3 sets of 6.   

16   181 lb. Pullups: 5x5, spread over a few hours. Deadlift: 5 singles @ 225 lb. Long cycle clean and jerk, 24k: 16m @ 8rpm = 128 reps.

14    183 lb. Pull ups: 1 set of 5 at home, then 1 set of 11 at the Crossfit display at a local festival. Deadlift: 5 singles @ 220 lb.

13    183 lb. Long cycle clean and jerk, 28k: 12m @ 7rpm, hand switch OTM = 84 reps. Bent press, 28k: 5 singles per arm. Deadlift, 220 lb.: 5 singles. Pullups: 5 sets of 5, spread over a few hours.

11   182 lb. Strength and power training. Long cycle clean and jerk, 40k. 5 sets of 2m @ 5rpm, hand switch OTM = 50 reps. Most set used an assisted clean, using the other hand to keep from tearing palms.  Using a cast iron bulldog with thicker handle than competition bells. Felt heavy, but I’ve never felt stronger with this weight. After the 40k, the 32k and 28k feel like toys.

9    182 lb. Long cycle clean and jerk, 32k: 12m @ 6 rpm, hand switch OTM = 72 reps. Later, half-snatch, 32k: 8m @ 6rpm, hand switch OTM = 48 reps. Later, push press, 32k: 6m @ 6rpm, hand switch OTM = 36 reps. Red bell felt heavy today. Worked on building projects all day. Very hot and humid.

7    181 lb. Hardstyle kettlebell swings, 32k: 5 reps each :30 for 16m = 160 swings. Was aiming for 20m, but developed a hot spot on left finger, and did not want to tear it. Pushups: 5 sets of 20.

6    Ran two miles with Isaac and a sergeant from the National Guard unit. Ran the Beecher Anderson road. Long steep hill in the middle.  Still a little sore from Wednesday’s running and sprinting. Helping Isaac get ready to leave for basic training. Kettlebell training: half snatch, 32k: 6m @ 6rpm, hand switch OTM = 36 reps. Rest 4m, then clean and jerk, 32k: 6m @ 6rpm, hand switch OTM = 36 reps.

5    No training, but worked on the house for several hours.

4    Trained early in the morning with Isaac. Ran 2 miles, stopping every .4 mile to do 10 pushups. 50 pushups total. Took 27 minutes.  Rested about 30m, then ran 8 hill sprints up the driveway.

3    180 lb. First day back to training. Clean and jerk, 32k: 10m @ 6 rpm, hand switch OTM = 60 reps. Later, pullups: 3 sets of 5. Pushups: 100 total reps with Isaac, in sets of 5 and 10.

2    Still very tired from long week. Did some yard work and a few presses with a 28k kettlebell.

1    179 lb. No serious training since the last entry. Spent a week travelling, and at Civil Air Patrol encampment.  Worked on pistol squats and Hindu pushups some, but not faithfully.

Wednesday, June 6, 2018

Birthday Test


This week is my birthday, so I decided to test. Tested absolute strength, relative strength, and strength/power endurance. For absolute strength, I used the deadlift. At this point I only have a 300 pound barbell set. 300 went up slow and steady on the first and only try. Could have done more, but can’t say how much. Could certainly have pulled 315, maybe more. Since I never deadlift anymore, I’m pleased with this result. It’s not powerlifter strong, but stronger than a lot of guys my age.

I got 12 pullups. The last few reps were ugly, and involved some lower body gymnastics. My all-time best is 13, when I was younger, lighter, and focused on pullups. I have kept a lot of my pullup strength without doing a lot of pullups. I’ve done sets of 5 lately, with a set of 10 thrown in here and there. Like with the deadlift, it could be better, but I’ll take it. I think that bent presses have contributed to my lat strength, as well as the overall posterior chain strengthening of kettlebell long cycle and half snatch.

Tested strength/power endurance with the long cycle clean and jerk. I used a 32k kettlebell. I did 154 reps in 30 minutes, without putting down the weight. My previous best, a month ago, was 150 reps. This is only the second time I’ve gone 30 minutes with the red bell. I started at 6 rpm, but realized 4 minutes in that I could not sustain this pace, so dropped to 5 rpm. This performance would not earn a rank or turn many heads at an IKMF event, but I’m pleased with it. This was the hardest set I’ve ever done, mentally and physically. 70 pounds gets very heavy, and I wanted to stop several times. I’m pleased that I got my 30 minutes, but there is plenty of room for improvement.

In summary, I’m 41, weigh 179 pounds. I can pick up over 300 pounds, do 12 pullups, and pick a 70 pound weight up and overhead 154 times in 30 minutes without stopping. I’ve done close to 300 half-snatches with a 53 lb. kettlebell in 30 minutes. In the world of professional strength athletes and tactical operators, I doubt I’m even entry-level strong yet. But for a preacher with two kids and a desk job, I think I’m ahead of the curve. I’m grateful for strength, and for the chance to use it to the benefit of those I love.
https://youtu.be/yhnuuZ-A2co 

June 2018 Training Log


12   182 lb. No training last few days after test. Leaving today for a week of vacation, then a week of encampment. I won’t have access to weights for almost three weeks. I plan to focus on pushup variations and also try to regain my pistol squat.

9     179 lb. This week is my birthday, so I decided to test. Tested absolute strength, relative strength, and strength/power endurance. For absolute strength, I used the deadlift. At this point I only have a 300 pound barbell set. 300 went up slow and steady on the first and only try. Could have done more, but can’t say how much. Could certainly have pulled 315, maybe more. Since I never deadlift anymore, I’m pleased with this result. It’s not powerlifter strong, but stronger than a lot of guys my age.

I got 12 pullups. The last few reps were ugly, and involved some lower body gymnastics. My all-time best is 13, when I was younger, lighter, and focused on pullups. I have kept a lot of my pullup strength without doing a lot of pullups. I’ve done sets of 5 lately, with a set of 10 thrown in here and there. Like with the deadlift, it could be better, but I’ll take it. I think that bent presses have contributed to my lat strength, as well as the overall posterior chain strengthening of kettlebell long cycle and half snatch.

Tested strength/power endurance with the long cycle clean and jerk. I used a 32k kettlebell. I did 154 reps in 30 minutes, without putting down the weight. My previous best, a month ago, was 150 reps. This is only the second time I’ve gone 30 minutes with the red bell. I started at 6 rpm, but realized 4 minutes in that I could not sustain this pace, so dropped to 5 rpm. This performance would not earn a rank or turn many heads at an IKMF event, but I’m pleased with it. This was the hardest set I’ve ever done, mentally and physically. 70 pounds gets very heavy, and I wanted to stop several times. I’m pleased that I got my 30 minutes, but there is plenty of room for improvement.

In summary, I’m 41, weigh 179 pounds. I can pick up over 300 pounds, do 12 pullups, and pick a 70 pound weight up and overhead 154 times in 30 minutes without stopping. I’ve done close to 300 half-snatches with a 53 lb. kettlebell in 30 minutes. In the world of professional strength athletes and tactical operators, I doubt I’m even entry-level strong yet. But for a preacher with two kids and a desk job, I think I’m ahead of the curve. I’m grateful for strength, and for the chance to use it to the benefit of those I love.

7      179 lb. Bent press/getup, 24k: 1 rep OTM for 30m = 30 reps. Flexibility and strength felt good.


6      179.5 lb. Measured, cut, and painted trim boards for several hours. Grease the groove pullups: 5 sets of 5, for 25 reps today. Clean and jerk, 24k: 20m @ 8rpm, hand switch OTM = 160 reps.

5      180 lb. Walked a little over a mile with Dawn. Did straight bar pullups, grease the groove style. Six sets of 5, nice and easy. 30 reps today.

4      Worked on the house for a few hours. Did a few pullups. 2x5, 1 set of 10. I can get 10 pullups now just about any time I try. My best ever is 13 reps.  1 quick set of 25 pushups.

3      178.5 lb. Mid-afternoon training between church services. Single clean and jerk, 24k: 10m @ 10 rpm, hand switch OTM = 100 reps. Very hard. Could not have gone faster, and could not have gotten 12 minutes at this pace. Rested 5m, then tried to start a set of 24k half-snatches, but could not. Pulse rate still elevated, muscles tired. 10rpm is still a very fast pace for me. I’ve done 30m @ 9rpm, but that was a max set. I need more time at 8 and 9 rpm. Today was a good test. Legs and cardio really strained at 10rpm with this weight.

I’ve speculated a lot about possible training protocols, but I think that at this point in my life, my best bet is to invest more time in the 24k. Twenty to thirty minutes of bent press/get ups makes for a pretty good grind day. 20+ minutes of clean and jerks or half-snatches is hard to beat as a ballistic day, and keeps me working toward CMS rank in half-marathon. If I exceed the CMS numbers with 24k, then I’m well-prepared to start training toward rank with the 28k. Basic calisthenics and running to round it out. With the summer I have ahead of me, this may be the best way to cover all my bases.          

1      178 lb.  Painted the front of the house today. Total painting time about 6 hours. Took a break halfway through and did bent press/getup combo with 24k. 1 rep OTM for 30m = 15 reps per arm. A nice strength flow. Fasted until 11:00. Used some BCAA’s about 8:00, then after my training. Felt good all day.   

Wednesday, May 9, 2018

May 2018 Training Log



31    177.5 lb. For training today, went light and long. Long cycle clean and jerk, 2x12k: 15m @ 6rpm = 90 reps. Rested 7m, then single clean and jerk, 12k: 20m @ 10 rpm, 1 hand switch = 100/100. In total, each arm did 190 clean and jerks with a 12k. Total of 35m of cardio. Nothing was very hard. It was a moderate effort to finish each set, but for the most part, easy training. Trained fasted, with only a serving of BCAA’s before lifting. Felt great, high energy afterward. Stretched a few minutes, ab wheel, and called it a day.

30    179 lb.  Easy grind day: 5 single bent presses per arm, 28k.

28    181.5 lb. Ate too much this weekend. Fasting until lunchtime. Took 7g of BCAA’s before training. Long cycle clean and jerk, 2x12k. Warm up: 1m @ 8rpm. Work sets: 10m @ 6rpm = 60 reps. Conditioning, legs, and grip were great. Shoulders fatigued because I’m accustomed to switching arms. Rested 6m, then another 10m @ 6rpm = 60 reps. Second set felt much easier. Breathing well, sweating like crazy. Rested 6m, then 5m @ 6rpm = 30 reps. 150 reps total, not counting warm up.  Rested a while, then stretching.

 I’ll probably work on this occasionally and see if I can get to 30m @ 8rpm = 240 reps. If so, I’ll start working toward it with 2x16k. The IKMF has opened up a new category: half marathon double long cycle. CMS at my weight is 230 reps with 2x16k. I’ve trained long sets of long cycle in the past, and enjoy it. This can give me another goal to work toward which complements my other half-marathon training.  This could also set me up to return to traditional long cycle with much better technique and endurance. I wonder: if I can do 30m @ 8rpm with 2x16k, can I get 60 reps in 10m with 2x24k? If I can do double long cycle for ranking with IKMF and RGSI, then I can stay more motivated.

A training protocol to consider: A first set of double long cycle with 2x24k, 2x22k, or 2x20k: 5-7 minutes at rank pace (6rpm), to get heavier, shorter sets in to work toward traditional long cycle ranking. Then two sets of up to 10m with 2x12k or 2x16k at half-marathon rank pace (8rpm). This could help me get stronger in long cycle, while working on endurance and technique with lighter weights. At my weight, 240 reps in 30 minutes with 2x16k will get me CMS in half-marathon from IKMF, and 60 reps in 10 minutes with 2x24k will get me CMS from RGSI. Perhaps I can train these goals simultaneously. When I need a break, I can train half-snatch for high rep ballistics. Continue to have strength days with bent presses, getups, pullups, dips, hill sprints. I’ll have to think this over and experiment. I’ll have to work up to the volume, but some time spent with 12k and 20k bells should ease me into it.

25    178 lb. Straight bar pullups: 1 set of 10. A few hours of easy/moderate physical work. Training: bent press/getup combo, 28k: 1 rep OTM for 20m.

24    178 lb. Straight bar pullups: 1 set of 10. Long cycle clean and jerk. Warm up: 2m @ 8rpm, 28k. Work set: 16m @ 12 rpm, 16k = 192 reps. This pace feels very fast to me. Shoulders and grip were fine, legs were starting to fatigue, but could have gone longer. Stopped because of breathing- just can’t keep going at this pace. I’ll probably incorporate more of these light, fast sets of long cycle and half snatch, along with heavier work.  Dips: 2x12. Ab wheel: 10, 5. Hill sprints: 7 times up driveway. Stretching. In the evening, 1 set of 30 pushups.

23   179 lb.  Bent press, 28k: 10 singles per arm during the day, while working in the office.

22   179 lb. Half snatch, 28k. Warm up: 2m @ 8rpm. Work set: 20m @ 8 rpm = 160 reps. Total 176 reps. Rested 12m, then hill sprints: 5 times up driveway. Stretching.

21    Tried to train, but very distracted. Got a few sets of 1-2m of half-snatch, clean and jerk with 28k. 3 bent presses per arm with 32k. Ring pullups: 8,6,4 = 18. Called it a day.

20     No training today. No soreness from yesterday’s hill sprints.

19    179 lb. Worked on sheetrock most of the day at an easy pace. Training: bent press/TGU combo, 24k: 10/10 reps in 20m. 1 rep OTM. Each rep took about :35, rested until the top of the next minute. Felt good. Good flexibility in bent press. The weight was about right for this volume. Rested a few minutes, then ran the hill on the driveway three times. About 30-40 yards. Trying out hill sprints, so worked at a moderate pace and low volume to acclimate. Almost immediate soreness in glutes. Stretched.

18     179 lb.

17     179 lb. Tested straight bar pullups: 10 reps. First 6 were ridiculously easy. Worked on deck stair railings for several hours. Clean and jerk, 28k: 14m @ 7 rpm (8rpm last 2 minutes), hand switch OTM = 100 reps.

16     177.5 lb. Worked in the office all day. Brought a 28k kettlebell. Clean and press: 2 singles. Bent press: 7 singles per arm throughout the day.

14     179 lb. Worked on house for about 5 hours. Siding and soffits. Took a break and did half-snatch, 28k: 22m @ 6rpm = 132 reps. I think this is a PR. I could have gotten 30m at this pace for 180 reps. Conditioning was fine, grip and legs were good. Shoulders were starting to fatigue, but if I had pushed, I could have finished a half marathon set.

13     180 lb. Bent press/getup, 16k: 5 reps per arm. Cleaned the kettlebell, did a bent press, then while the bell was overhead, went down into a getup, then back up. It’s been far too long since I worked on getups. This was harder than it should have been. Years ago I could do getups with a 40k, which was half my bodyweight. Felt tension in my lower back. Probably a good idea to do more of these and regain my strength and flexibility at these angles. Half snatch, 24k: 2m @ 8 rpm. Started a set of these, but just not interested in a long set today after this weekend’s activity. A little dumbbell work: curl and press: 2x12 lb: 12 reps. 2x20 lb.: 2 sets of 12. 1 set of 10 rollouts on the ab wheel.

9        179 lb. First time under 180 since March 22- 7 weeks. Built raised beds for about an hour, then training. Bent press, 16k: 2x5 per arm, still working on flexibility and mobility. Deep stretching. Half-snatch, 24k: 2m @ 10rpm. Half-snatch not feel right today, so switched to clean and jerk with a 32k. Have not used the red bell in a while. My previous best was 20m @ 5rpm = 100 reps, which I’ve done twice, I think. Today hit a PR: 30m @ 5 rpm, hand switch OTM = 150 reps.  First 20m were not so bad, but the last four minutes were very difficult. Cardio held out fine, even though pulse at the end was over 190. Felt it mostly in legs, grip, and shoulders, as well as overall fatigue.

7         Long day yesterday. Church, then an out-of-town wedding. Got home after midnight. Tried to sleep in, but woke up at 6:40. Cleaned house, moved stuff. Shoulders stiff and sore. Did bent presses, but lighter, and for reps. 2x5 per arm with 16k. The weight feels light. Left side was easy; almost perfect reps. On the right, I was able to focus on pulling my left shoulder down and locking out the elbow without pressing out. With heavier weights, I have to focus on stabilizing the weight. With lighter weights for reps, I can work on flexibility and technique. Feels good, like yoga with an iron ball overhead.  Later, some single clean and jerk training. 20m @ 7 rpm with 28k, hand switch OTM = 140 reps. This may be a PR at this pace. All-time best is 30m @ 6rpm = 180 reps. I’ve done this two or three times. If I were pushing today, I could perhaps have gotten 30m @ 7rpm = 210 reps, but it would have really been a struggle at the end. I feel stronger than when I last trained long cycle with this weight. Presses and half-snatches must be working. Or maybe I’m just having a good day. Finished with some ab wheel rollouts (2x5) and ring pullups (3x3).

5         Worked on siding and deck for several hours. Brought a 24k kettlebell around, and used it occasionally. Did a total of five bent presses per arm. Did 2 sets of 10/10 clean and push presses. Practiced some windmills. I think my imbalance may be in the lower body, causing my hips to be tighter when I bend to the left.

4         Worked on the house. No training.

3         181 lb. Bent press: a few reps per arm with a 28k, shooting a video for physical therapist. Then half-snatch, 24k: 20m @ 8rpm = 160 reps. Ab wheel rollouts: 8 reps from knees. Worked on deck for several hours.

2          No time for a real session, but have a 28k in the office. Did 4 bent presses per arm, spaced out over several hours. Talked to a physical therapist about the lack of mobility when bent pressing on the right. Going to send a video and get some advice.

1          Tried pullups on a straight bar. I usually do them on rings. I got 10 strict pullups on the straight bar, and am good for 6-7 on the rings. I’m glad to see that I’ve kept my pullup strength since doing the Fighter Pullup Program a few months ago. I worked up to 11 pullups then, and can still do 10, even though I’ve reduced the frequency and volume. Worked on the house, and brought a 24k kettlebell around. Did not have time for a proper workout, so did 4 sets of 10/10 half-snatches at a fast pace. Worked on keeping rep speed right, not rushing the reps, but not resting between reps. Working fast like this, I feel it in the legs and grip.

Wednesday, April 18, 2018

April 2018 Training Log



30         180 lb. Bent press: 1 rep OTM for 20m, 24k. Was planning to do 30m, but was interrupted. I’m trying out a few sessions of bent pressing and snatching separately, so I can focus on each lift in the time I have available. Each rep takes about 20 seconds, taking the time to settle into each position properly. One per minute is about right to keep moving without getting tired. My left side is great, but I’m tight in the hips on the right side. When I press with my left hand, I have no problem jamming my right shoulder inside my left knee, but the opposite movement won’t happen yet. I can’t get that low with the left shoulder yet. My plan is to work on my flexibility and mobility slowly while practicing the lift, then add weight when the movement is right. When my body is ready, the weight will go up quickly.

I’m back to the original Program Minimum at this point. I read that the North American record in the bent press is 137 pounds, performed by David Whitley at a USAWA meet. I did an ugly rep with 135 a few years ago when I focused on it. It’s a great lift, and I seem to have some potential to be good at it.  I’m also close to CMS in the half-snatch half marathon event.

My goals at this point are to earn CMS in the half-snatch half marathon, and to bent press my 49k bell 20 times in 20 minutes. CMS at my current weight will require 250 half-snatches in 30 minutes with a 28k kettlebell. That should cover my needs for explosive power, endurance, grip and pulling. Bent pressing the 109 pound kettlebell for 20 minutes should give me an acceptable level of overall strength, flexibility, mobility, and strength endurance. Pavel said this is a good all-around program, and I can see that. However, it seems to me that three things are still lacking. The first is forward flexion. Pavel recommended ab work with the original program minimum, and I can see why. The second is an upper-body pull. Pullups would balance out all the overhead work nicely, and keep the shoulders happy. The third is locomotion. Neither of these movements involve ankle extension, and both are done standing still. Locomotion is an important part of human movement, so I’ll need to include it. Options include loaded carries, easy runs, hill sprints, and rope skipping. I’ll include the ab wheel and Roman chair, pullups, and locomotion a few times a week for variety.

28          180 lb. Bent press: 1 rep OTM for 12m. First rep with 32k, then remaining reps with 28k. 1 each with 32k, 5 each with 28k. Rested a few minutes, then half-snatch, 28k: 16m @ 6rpm, hand switch OTM = 96 reps. Bent presses felt good today, snatches felt heavy. Worked on house for several hours.

27          No training. Drove to Asheville for aircrew training. Flew a training sortie.

25          180.5 lb. Good day of training. Decided to go a little heavier and slower. Bent press plus OH squat, 28k: 1 rpm OTM for 20m = 10/10. Each rep took 20-25s. Trying to stretch and master each position. Rested about 12m, then half snatch, 28k: 10m @ 6rpm, hand switch OTM = 60 reps. Worked on deck railing for several hours. Feeling much better than last few days.

24          180.5 lb.

21-23     Feeling really sick. Sore all over, chills, nausea, fatigue.  Lasted until Monday. Did a few bent press/OH squats: 24k, 28k, 32k, 32k, 28k, 24k. Nothing serious. Ended the day with a set of 40 pushups to beat Isaac.

19     182 lb. Great workout today. Started with bent press + overhead squat, 24k. Did 1 rep every :30, switching hands each time, for 10m = 10/10. I see the benefit of doing the bent press in both the windmill and squat style, so rather than choose, I did windmill bent presses, then an overhead squat before lowering the bell to the shoulder. I may make this my go-to grind for a while. I like the feeling of strength and flexibility. Left side is great, but right is still a little tight in the bottom position. Rested 5m, then hit a PR in the half-snatch with 24k: 30m @ 9 rpm, hand switch OTM = 270 reps. That’s 14,040 pounds. If I did this with a 28k bell, it would get me CMS with 20 reps to spare. My goal is CMS in this lift, so I’m close. It was hard, but nothing tried to give out. Shoulders, grip, legs, and lower back felt fine. Conditioning was good.  About an hour after my workout, was cleaning the basement and gym. Decided to see if I could deadlift 300. Got it in a slow, steady pull. It was hard, but I did it. I can’t remember the last time I pulled 300, but it’s been at least since before I moved out to my new place in the fall of 2015. Probably three years since I’ve deadlifted this much.

18    182 lb. Worked on deck for several hours. Got an arm workout using a pair of 36 inch bolt cutters to cut cattle panels for deck. Wanted a little full-body strength work, so did 10 minutes of bent pressing, 1 rep every :30, 24k. The pressing part is easy, but I’m having to regain the flexibility to assume the correct postures.

17     Worked on deck bannisters for about 6 hours. Lots of cutting and carrying boards up stairs, bending and stooping, etc. At Civil Air Patrol, ran a mile in 9:14, then played kickball with the cadets.

16     183 lb. Bent press, 24k: 5 reps per side. Half-snatch, 24k: 20m @ 9 rpm, hand switch OTM = 180 reps.

13     182 lb. Only worked with a 24k kettlebell today. 5 windmills per arm, 5 presses per arm. Shoulders feel tight. Presses were fine, but windmills were tough. Tried the setup for a bent press, but I’ve lost the flexibility to do it. My shoulders might be jacked from heavy clean and push presses with the barbell. Too much too soon. Half snatch: 20m @ 8rpm, hand switch OTM = 160 reps.

12     Barbell clean and push press, full squat clean: 4 singles @ 135 lb. Half snatch, 32k: 2m @ 6 rpm = 12 reps. Jerk, 2x24k: 4m @ 5 rpm = 20 reps. Snatch, 16k: 6m @ 16 rpm, 1 hand switch = 48/48 reps.

10     181 lb. Barbell clean and push press: 6 singles @ 135 lb. Clean and jerk: 3 singles @ 135 lb. Easy/moderate work all day. Kettlebell training: half-snatch, 24k: 16m @ 8rpm (10 rpm for first 2m), hand switch OTM = 132 snatches. Press, 24k: 5/5. Long cycle, 24k: 2m @ 8rpm = 16 reps. Roman Chair: 2x10 situps and back raises. Pullups: 2x7. Dips: 2x12.

9       Typical Monday- poor training day. Always low energy on Mondays. Barbell clean and push press: 6 singles @ 135 lb. Clean and power jerk: 4 singles @ 135 lb. Full squat clean on all reps. Rested a few minutes, then long cycle clean and jerk, 28k: 4m @ 6rpm, hand switch OTM = 24 reps. Rode the bike a few minutes, then called it a day. I am seeing improvement in my clean technique. Hands are sore, probably from new barbell work. Worked on floor and ceiling in the house.

7       182 lb. Double jerk, 2x16: 3m @ 8rpm = 24 reps. Rested a few minutes, then half-snatch, 28k: 14m @ 8rpm, hand switch OTM = 112 reps. Pullups: 2x7. Dips: 2x12.

5       Light construction work all day. Today’s training: barbell clean and push press: 6 singles @ 120 lb. Barbell clean and power jerk: 2 singles @ 120 lb. Full squat clean on all reps. Working on technique, particularly the second pull.  Kettlebell half snatch, 24k: 10m @ 10rpm, hand switch OTM = 100 reps. Legs started to feel it at this pace. Cardio, grip, shoulders held out fine. Rested 6m, then single clean and jerk, 12k: 10m @ 12 rpm, 1 hand switch = 60/60. Again, felt it more in legs than anywhere else.  Pullups: 2x7. Dips, Roman Chair situps, Roman Chair back extensions: 2x10.

3       Worked for several hours hanging wood siding on house. Did my daily barbell work: clean and push press: 6 singles @ 120. Clean and power jerk: 4 singles @ 120. Clean and strict press: 1 single @ 120. At this point, the plan is to continue adding 5 pounds a week, doing around 10 lifts each day.

2        Long Easter weekend, early day yesterday. Ate too much. Ready to get back to clean eating and good training. Barbell clean and push press: 6 singles @ 120 lb. Barbell clean and power jerk: 4 singles @ 120. Practiced conventional snatch, 12k: 8m @ 20 rpm, 1 hand switch = 80/80 reps. Light weight, and not too hard, but could not have gotten 5m/arm at this pace. Snatch mechanics felt good after lots of half-snatching. It may be worthwhile to include some regular snatch training with lighter weights to build endurance as I work on CMS in half snatch.  Worked on deck railing for several hours.