Update, Goals

I've been off the blog for a while, and have not been logging my training here, but I've been training!  It's been a busy time finishing my dissertation for my Ph.D.  My training consisted of a powerlifting focus up to a push/pull meet I had on November 10.  I benched 205 and deadlifted 325- lots of room for improvement.  Took a week off, then did several weeks of strength work in the double jerk and snatch with the 32k.  Started December working on timed sets with the 24k's.   Here at the end of the year, it's time to lay out some specific goals for the new year.  Here are mine.  In calendar year 2013, I want to:

• Earn Master of Sport rank in the single clean and jerk. At my weight class, that's 44 reps per arm with a 32k.  I earned CMS (44/44 with a 28k bell) after making good progress in the biathlon with 20k last summer, so this is a goal that I believe will become more of a possibility after I work up to some better numbers in the jerk and snatch with the 24k's, which brings me to my next goal:
• Earn rank with the 24k kettlebells.  I plan to rank with both USAKL and WKC.  USAKL ranks in these lifts individually- I'll need 45 jerks and 110 snatches to make rank II in these lifts.  In WKC, I need 64 jerks and 60/60 snatches for rank I.  I'd like to work up to some good numbers before Cyrus Peterson's meet in May. Last year in June, I put up 85 jerks and 80/80 snatches with 16k to win.  I want these numbers with the 24k this year. It feels good to be doing timed sets with the man-sized weight, and I'd like to do it well.
• I also want to rank with the 36k or 40k in kettlebell strongman sport.  I've been chasing this rank since 2010.  I missed it by two jerks at Scott Shetler's meet in Atlanta in 2010, failed during a video test at Ross Gilling's place in 2011, and did only 14/13 at Cyrus' meet in Charlotte this year.  Looking back, I had 16/16 in me, and didn't dig deep and go for it.  Next time I meet the grey bell, I'm leaving with rank. 
• Deadlift 435 pounds at 175 pounds.  2.5 times bodyweight.  Why?  If you have to ask, you don't get it.

What are you going to do this next year? How will you get there?

December Training Log

December 27- Jerk, 2x24k: 6m @ 6rpm (36 jerks).  Snatch, 24k: 6m @ 6 rpm (72 snatches).  Double clean, 24k: 10 reps.  Double half snatch, 24k: 10 reps.  Double military press, 24k: 5 reps.

December 26- Single Jerk, 32k: 4m @ 12 rpm, one hand switch (24/24=48 jerks).  Single Clean, 32k: 4m @ 12 rpm (24/24=48 cleans).

December 25- day off from training. Merry Christmas.

December 24- Jerk, 2x24k: 5m @ 6rpm.  Snatch, 24k: 5m @ 12 rpm.  Chin ups: 5 sets of 5, throughout the day.  Front squat: practicing the movement- 2x5 @ 115.

December 23- Jerk, 2x24k: 5m @ 6rpm.  Snatch, 24k: 6m @ 12 rpm.

December 15- day off from training

December 14- Double Jerk: 24k: 6, 12, 8, 9.  Snatch: 24k: 5/5, 12/12, 16/16.  Single Clean and Jerk: 32k: 3/3, 6/6, 9/9.

December 13- Double clean and jerk, 24k- 2 sets of 2m @ 6 rpm, 1 set of 3m @ 4 rpm.  Double Jerk: 24k: 4, 9, 6, 6.  Snatch: 24k: 4/4, 8/8, 12/12.  Single Clean and Jerk, 32k: 10/10, 2/2, 4/4, 6/6.  

December 12- Double Jerk- 2x1m @ 12 rpm.  Snatch: 8 minute drop set.  1 minute each @ 12 rpm: 24k, 20k, 16k, 12k.  All left, then all right without putting down the kettlebell.  Working on brip endurance and mental focus.

December 11- Double jerk, 2x24k: 5m @ 6rpm; 5m drop set @ 6rpm:  3m @ 24k, 2m @ 16k. (48 jerks @ 24k, 12 jerks @ 16k).  Snatch, 24k: 5m @ 12 rpm. (30 snatches per arm @ 24k).

December 10- day off from training

December 9- Double Jerk: 1.5m @ 6 rpm (8 reps, actually); Variety lifting for fun.
December 8- Double Jerk: 32k- 1m @ 8rpm; 24k- 5m @ 6rpm.  Tough, but not too bad.  The weak link is my shoulders.  Snatch: 32k- 2m @ 12rpm; 24k- 5m@ 12rpm.  Cleaned the gym, stretched, and relaxed.  Went deer hunting this morning, but no deer.

December 7- did not have the mental focus for long sets today, so I did some sprint work instead. Jerk: 2x24k: 2.5m @ 6 rpm; 3x1m @ 12 rpm = 51 jerks.   Snatch: 24k: 3x 1m @ 20 rpm = 30/30 snatches.

December 6-  24k double jerk: 5m @ 6rpm = 30 jerks.  24k snatch: 5m @ 12rpm = 60 snatches (30/30). Starting to incorporate timed sets, in anticipation of girevoy sport season.

December 5- 24k double jerk: 3 ladders of 5,10,15 = 90 double jerks.  Snatch: 3 ladders of 5,10,15 per arm = 90 snatches per arm.

December 4- 24k double jerk: 3 ladders of 5,10,15= 90 double jerks.  Spread over a few hours. Took my time, but did each ladder in one session. 24k snatch: 2 ladders of 5,10,15= 60 snatches per arm. Building a little volume and remembering technique with 24k.

December 3- 32k double jerk: 7,6,5,5,4.  32k snatch: 7,6,5,5,4 per arm.  2x24k sumo deadlift: 1 set of 20.

December 2- 32k double jerk: 7,6,5,4,4.  32k snatch: 7,6,5,4,4.

December 1- 32k double jerk: 7,6,5,4,3.  32k snatch: 7,6,5,4,3.

October 2012 powerlifting test

Every so often, it’s good to test the lifts that you are trying to make specific progress in. Last Friday I tested the powerlifts, and totaled 915.  If I were two pounds lighter, these lifts in official competition would get me a rank III classification in the Iron Boy powerlifting association.  I have a push/pull meet in a month, and I’m hoping to bench press 235 and deadlift 405- this would be a strong improvement over my 195 bench and 325 deadlift at the meet in June.

315 squat

Got my first 300+ pound squat today.  Not much to say- the cycle called for 5 singles @ 250, but it felt really light, so I put 3 wheels on each side and gave it a try.  I may need to revise my cycle- I’m not supposed to be squatting 300 for another month.

October Training Log

October 29-

October 24- Bench Press: 185x4, 190x3, 195x2, 200x1; Deadlift: 285x4, 305x3, 325x2, 345x1; Double Jerk, 2x24k- 8, 18; 2x20k- 15, 16; Snatch, 24k- 6/6, 14/14; 20k- 24/24.  Cardio: reverse ladders of 15, 14, 13....1- 24k swings and squat thrusts.  A total of 120 swings, 120 squat thrusts.  Finished in 15:31.

October 23- off from training.

October 22- Bench Press: 180x4, 185x3, 190x2, 195x1; Deadlift: 275x4, 295x3, 315x2, 335x1; Double Jerk, 2x24k- 7, 15; 2x20k- 14, 15; Snatch, 24k- 6/6, 12/12; 20k- 20/20.

October 17- Bench Press: 10 singles @ 205.  Deadlift: 10 singles @ 335.  Single clean and jerk, 28k: 2 sets of 20/20.  Swings, 24k: 200 swings (6 m. @ 34 rpm).  Hand switch on the minute.

October 16- Turkish get ups, 20k- 5 minutes.  Stretching and joint mobility.

October 15- Starting final push toward Morganton Push/Pull on November 10.  Going to lift heavy on Monday, Wednesday, and Friday.  Dropped squats until after the meet.  Focus on bench press, deadlift, single clean and jerk, and swings.  Tuesday and Thursday are mobility work.  Bench press: 10 singles @ 195.  Deadlift: 10 singles @ 315.  Single clean and jerk, 28k- 2 sets of 10/10.  Swings: 100@ 32k (3 minutes, switching hands every 30 seconds).

October 14- no training.  Tired and sore from yesterday.

October 13- taught an 8-hour kettlebell instructor certification seminar for USA Kettlebell Lifting in Statesville.

October 12- no training, resting for tomorrow.

October 11- 184 pounds @ 17.5% bodyfat (152 pounds lean mass, 32 pounds fat).  Squat: 5 singles @ 250; Bench Press: 5 singles @ 205; Deadlift: 5 singles @ 340. 

October 10- Squat: 5 singles @ 240; Bench Press: 5 singles @ 200; Deadlift: 5 singles @ 330. Attempted ouble clean and jerk- 2x20k: 6 sets of 1:40 @ 10 rpm, 1 minute rest between sets, but only got two sets. This pace is too fast with this weight.  I need to repeat a few sets like on Oct 8.  Did 6 minutes of 32k jerks (30 seconds on/32 seconds off) @ 12rpm pace (18 jerks per arm).  Finished with 100 consecutive 32k swings (3 minutes @ 34 rpm, switching hands every 30 seconds).

October 9- Squat: 5 singles @ 230; Bench Press: 5 singles @ 195; Deadlift: 5 singles @ 320.  Swings- over 750 straight swings with 16k- 34 rpm for 22 minutes, switching hands every 30 seconds.  A new swing PR- over 27,000 pounds of swinging in one stretch.  Then mowed grass for about 30 minutes.

October 8- Squat: 5 singles @ 220; Bench Press: 5 singles @ 190; Deadlift: 5 singles @ 310. Attempted Clean and Jerk, 2x20k: 6 sets of 1:40 at 10rpm (17 reps per set, 102 total), 1 minute rest. Got into the third set, and bottomed out, had to stop.  Try again Wednesday.

October 7-  a little light lifting.  Presses: 24k- 2 sets of 5/arm; 28k- 2 sets of 5/arm; 32k- 1 set of 3/arm.  Super setted with 5 pullups.

October 6- no training

October 5- Squat: 3 singles @ 250.  Felt light, so I put 315 on the bar.  Got a good, clean single.  Felt really great- this is my first 300+ squat.  Bench Press: 3 singles @ 205, then two singles @ 225.  225 is a new PR, over a previous best of 208.  Feeling strong today!

October 4- Squat: 5 singles @ 240; Bench Press: 5 singles @ 200; Deadlift: 5 singles @ 350. Swings: 16k- approximately 544 swings (16 minutes @ +- 34 rpm). 

October 3-  Squat: 5 singles @ 230; Bench Press: 5 singles @ 195; Deadlift: 5 singles @ 340.  Double clean and jerk: 20k- 9 sets of 1 minute @ 10 rpm; 1 minute rest.  90 reps @ 88lbs.= 7920 pounds clean and jerked.

October 2- Squat: 5 singles @ 220; Bench Press: 5 singles @ 190; Deadlift: 5 singles @ 330.  Heavy swings: 150 pounds- 3sets of 10.

October 1- Squat: 5 singles @ 210; Bench Press: 5 singles @ 185; Deadlift: 5 singles @ 320.  Double clean and jerk, 2x20k: 4 minutes @ 8 rpm (32 reps).

Lots of Swings

I'm trying something new.  I know, novelty is the enemy of progress.  But this is not some bright, shiny thing that will distract me from my goals.  This is as back-to-basics as it gets: swings.  Lots of them.  To make Master of Sport, I need to improve my overall endurance, my grip endurance, my leg strength and endurance, and my mental toughness.  I'm old enough that I can't beat myself up with heavy weights too often, or I won't recover.  Enter the swing.  Bud Jeffries has a series of articles out about his experiments with ultra-high rep swing sessions.  He's lost over 110 pounds, while keeping his strength high enough to press 150 with one arm, and do rack pulls over 1,000 pounds.  His secret: pick up a kettlebell and swing the heck out of it.  If I'm not mistaken, he's done 2,000 with a 24k kettlebell, and 500 with a 40k, nonstop.  That's some serious swinging.  More strength, endurance, and old-school toughness?  Yes, please.

I've done three sessions so far.  First, I did 300 with the 16k, then 450.  Today I did about a thousand with 12k.  I've timed my pace to between 33 and 35 reps per minute, so I count reps by time, not by counting each rep.  Today I did 30 minutes, switching hands every 30 seconds.  When I first started, the 12k felt so light that I thought I had made a mistake.  The last 3 minutes felt like I was swinging the 24k. 

Lessons Learned

I've learned a couple of things so far about high rep swinging.  First, technique.  I use the sport style or fluid style swing, as compared to "hardstyle".  If you want endurance, this is the only way to keep moving long enough to get that "third way" cardio.  I can tell that my technique is improving through the sheer volume and the necessity to be efficient.

I know now what a lower back pump feels like.  It hurts.  A lot.  But it's just a pump.  It's not low back pain, and it's no reason to stop swinging.  I've had a soft tissue injury in my lower back, and I know when to stop.  Just because it hurts, does not mean it's injured. 

The body is a lot tougher than the mind.  I stopped at 30 minutes because it was my goal, but I could have kept going.  Whenever I wanted to quit, I realized I'm just bored, or in pain.  If you can keep your mental discipline, you can do what you set out to do.

Goals

I'd like to hit 1,000 with 16k.  That's not really a lot.  I've seen videos online of  a guy about my size doing over 1,000 with 24k.  But remember, the swing is not a lift, it's an exercise.  I'll do it to get closer to my goals, but if it starts taking more than it gives, I'll drop it faster than a Rico Suave record (subtle 80's reference, to show my age).   I'm also working in heavy swings, which are done for lower reps (sets of 5), and are performed hardstyle.

Heavy Swings

Kettlebell swings are great, and heavy kettlebell swings are even better!  What’s heavier than a kettlebell?  A “core blaster”!  I had the end of one of my barbells drilled so I could put a handle through it and swing heavy.  I took it as high as 215.  With the plates I have, I think I can take it as heavy as 255 or 275, though I’m not prepared to swing that heavy yet.  The only problem is that the handle rotates, so grip strength, rather than posterior chain strength, is a limiting factor.

When to Change Things Up

I have had good success up to now with the single clean and jerk template.  I've completed 11 sessions in four weeks, performing high rep single clean and jerks with the 32k and 28k kettlebells.  I've also deadlifted and bench pressed during this time.  But now, it's time for a change.  How do I know?  Because I feel like I've been beat up after every session!  These bells are heavy, and I'm 35 years old.  My recovery is not what it used to be.   What do you do when you have a goal to reach, but you can't keep doing what you are doing?  Here are a few thoughts:

1.  Do the same thing, but do it differently.  My goal is Master of Sport in the single clean and jerk.  88 reps with 32k.  Rather than take a significant step backward, I'll change to double long cycle for a while. This way, I can keep my conditioning up, get stronger, but disperse the load throughout my body.  Two 20k's won't beat me up like a single 32k, but I'm lifting more weight. When I come back to the 32k, I'll be stronger and more resilient.

2.  Make the smallest change that will matter.  I'm not switching to a different set of lifts, or adopting some radical esoteric training routine.  I'm trying to keep the same movement patterns and metabolic demands, just using a bilateral lift instead of a unilateral one.

3.  Drop the ego.  Sure, I like to lift heavy.  I like to think I am strong.  But the reality is that if I want to still be training at this time next year, sometimes I need to back off.  This is especially important for older lifters.  Remember, recovery ability does not grow with strength and endurance.  You can get stronger and do more work, but it will take longer to recover.

September Training Log

September 30- over 1,000 12k swings, nonstop.  Swung for 30 minutes at a pace of 33-35 swings per minute, switching hands every 30 seconds.  50 pushups.

September 29- no training

September 28- Squat: 5 @ 240; Bench Press: 5@ 200; Deadlift: 5@ 350.  Double clean and jerk: 20k- 3.5 min @ 8 rpm (28 reps); 16k- 4.5 min @ 10 rpm (45 reps).

September 27- Squat: 5 @ 230; Bench Press: 5@ 195; Deadlift: 5@ 340.  Swings: +- 450 swings with 16k in 13 minutes nonstop, approximately 35 rpm.  Switched hands every 10 reps.  Could have done another minute or two, but a very difficult session.  About 8 minutes in, I got into a very efficient groove.  These long swing sessions are very physically and mentally tough.  Looking forward to working up to 1,000 straight swings with 16k, then perhaps going heavier.  I'm trying a new training schedule: Monday, Wednesday, and Friday, I do five singles in each of the powerlifts, fairly heavy (70-85% 1rm), on a weekly linear cycle.  On these days, I'm also working the double clean and jerk, using a template I found from Sergey Rudnev.  Using the 20k and 16k  bells.  On Tuesdays and Thursdays I do the powerlifts and swings.  Tuesdays I'll do heavy swings with my "core blaster", loaded from 165 and up.  On Thursdays, I'll do long swing sessions, like today. 

September 26- Squat: 5 @ 220; Bench Press: 5@ 190; Deadlift: 5@ 330.  Clean and jerk: 2x20k- 3m @ 8 rpm (24 reps); 2x16k- 4m 2 10 rpm (40 reps).

September 25- Squat: 5 @ 210; Bench Press: 5@ 185; Deadlift: 5@ 320. Heavy swings: 5 each @ 130, 165, 190, 215.  7 sets of 5 @ 165; 3 sets of 5 @ 185. 

September 24- Squat: 5 @ 205; Bench Press: 5@ 180; Deadlift: 5@ 310.  Double clean and jerk: 20k- 2.5 minutes @ 8 rpm (20 reps); 16k- 3.5 minutes @ 10 rpm (35 reps).

September 23- 350 swings with a 16k kettlebell.  Worked at a 35 rpm pace, and went for 10 minutes straight, switching hands every 30 seconds, a la Bud Jeffries.  I really felt it in my legs and spinal erectors, but had more than enough wind for it.

September 22- day off from training

September 21- Squat: 5@ 230; Bench Press: 5@ 195; Deadlift: 5@ 340. Double long cycle clean and jerk: 20k- 2m @ 8rpm; 16k- 3m @ 10rpm.  I'm doing a 17 session modified version of Sergey Rudnev's long cycle template.  It's modified by using 20k and 16k weights instead of 32k and 24k.

September 20- Squat: 5@ 220; Bench Press: 5@ 190; Deadlift: 5@ 330. Played around a little with clean and jerks with 16k.

September 19- Squat: 5@ 210; Bench Press: 5@ 185; Deadlift: 5@ 320. Double clean and jerk, 16k- 3 sets of 10 while mowing the yard.

September 18- Squat: 5@ 205; Bench Press: 5@ 180; Deadlift: 5@ 310.

September 17- Squat: 5@ 200; Bench Press: 5@ 175; Deadlift: 5@ 300.  Tried to do next single clean and jerk session, but at this point, it's taking a lot more than it's giving.  In Scott Sonnen's article about the lift, he wrote that fighters who used the 32k were getting beat up and slow.  I can relate.  I'm having pain in my wrists, elbows, and ankles. Time to mix things up a little.  I'll probably do a cycle of double clean and jerk- same, but different.  This will keep my conditioning up, while distributing the weight more throughout the body than heavy, one arm lifting.

September 15-16- off from training.

September 14- 182 pounds, 17.5% body fat (32 lbs. fat, 150 lbs. lean mass).  Single clean and jerk: 32k- 10/10, 21/21; 28k: 37/37.  Squat- 5 singles @ 220.  Practicing low bar squat technique.  Bench press: 10 singles @ 170.  Deadlift: 5 singles @ 330.

September 13-  Eyes popped open at 2:30 this morning.  Got a lot of online work done early.  Really low energy this morning.  Bench Press: 165 pounds- 5,3,2.  Deadlift: 320 pounds- 5,3,2.  Harder than it should have been.  Afternoon nap.

September 12- 181 pounds. Single clean and jerk: 32: 8/8, 18/18; 28k- 31/31.  I tried the 28k set before lunch, and got 13 with the left arm before quitting the set- it was too soon after the 32k, and my legs just didn't have it.  Came back after lunch and got 31/31- tough, but no problem.  Deadlift: 2 sets of 10 @ 300 pounds, touch and go.  I used straps, because my forearms were cramping from the clean and jerks.  Time to bump the weight up to 315- a 5% increase.  Side press: 32k- 3x3 per arm.  Bench Press: 155 x 5, 10.  Barbell Russian Twists: 3x10 @ 35 lbs.

September 11- 180 pounds. no weightlifting.  Walked about 5 minutes to the field at the elementary school.  Warmed up and stretched, then ran 4 sprints of 55-60 yards each, with 1 to 2 minutes rest and stretching between them.  Stretched and walked home. Stretching, foam rolling, and a hot bath.

September 10- 181 pounds. fasting today from lunch Sunday (yesterday) to sometime this afternoon- around 24 hours.  Woke up at 181 pounds.  Training: single clean and jerk: 32k: 7/7, 15/15; 28k: 25/25.  Deadlift: 300 lbs., 2 sets of 10.  Practice bent press and single clean and jerk: 3-5 singles per arm with a 40k kettlebell.

September 4-9- no training. Went to DC for a few days.  Walked a lot, and ate a lot of junk food.  Came back at 184 pounds.

September 3-  Practiced three poomse (sa jang, oh jang, yook jang).  Bench press: 2x5@ 165.  Windmills: 5 reps per side @ 16k, just for a good stretch.  One arm clean and jerk: 32k- 5/5, 11/11;  28k: 19/19.   Practiced deadlifts: 2 sets of 10 reps with 300 lbs.- very difficult.  According to a 1 rep max calculator I found online, I should be able to deadlift 400 pounds.  I don't know about that.  I did 360 two days ago, and I still had more in the tank.  I'm deadlifting more now than I have in a long time.  I have not done any of this in a rested state.  My powerlifting meet is 10 weeks out, and I'm hoping to break 400 to redeem myself after only pulling 325 at the meet in June.  If I can hit 425, that will be a state record for the 181 pound intermediate 35-39 class in Iron Boy Powerlifting.  At this rate, pulling 400 ten weeks from now might not be that difficult, but 425 might be reaching.  That's my current best plus 65 pounds.

September 2- day off from training

September 1- worked on a building project for a few hours, then a single heavy deadlift: 360 lbs.  This was my first double bodyweight deadlift in three years. It was very heavy, but went up smoothly, and was not a true one rep max.

Double Bodyweight Deadlift (again)

Today I hit a great milestone for me- a double bodyweight deadlift.  I’ve done this before.  In October of 2009, I deadlifted 405 for a single, at a bodyweight of 202 pounds.  It was a true max, and went up with difficulty.  It came at the conclusion of about four months of following Power to the People deadlifting cycles.  After I did it, I hurt for two days, and did not want to look at another barbell.  In fact, after I reached that goal, I stopped deadlifting, and deadlifted only sporadically for about two and a half years.  It took so much work to get there, that I did not want to go back.  Even recently, I have not deadlifted often.

Fast forward to today.  I’ve been practicing kettlebell sport.  I just finished a 6 week cycle in the biathlon with the 20k/44 lb. kettlebells, and hit 81 double jerks, and 64/64 snatches.  Before that, I peaked in competition with the 16k/35 lb. bells, making 85 jerks and 80/80 snatches.  Now, I’m two weeks into a six week cycle of single clean and jerks with the 32k, working up to a mini-peak of 20/20 with the 32k, and 34/34 with the 28k two sessions back.  My goal is 45/45 with 32k.  These are really tough sessions, and I don’t know if I’ll be able to follow the program as mapped out without having to back cycle a few times.  Heavy clean and jerks are brutal!  The first place I feel it is in my legs.  The legs do more work in the clean and jerk than in the snatch or double jerk, and work at a faster pace. 

In June, I lifted in my first powerlifting competition.  I deadlifted 315 and 325, then stalled at 355.  Today, 360 went up without a hitch.   That’s what you call getting stronger, and it’s a great feeling!  My next competition is the Mortanton Push/Pull in November- that’s nine weeks.  Perhaps I can break the 400 barrier?

Snatch Test- 64/64, no video

Just tested the snatch.  Afterward, I found out that the video did not take.  I worked at a pace of 16 rpm, and managed 4 minutes per arm, for 64 reps each arm.  My goal was 75.  My previous PR was 53.  Talk about splitting the difference!

My conditioning was good.  When I put the bell down at 8:00 I had plenty of wind left, and systemically, was not in much discomfort.  My legs and back felt fine.  My grip was the weak link.  In June, I got 80/80 with the 16k, but just barely, before my grip failed.  Clearly, my grip endurance is in need of work. 

I'm pleased with the PR, though I did not reach my goal.  After I exceeded my goal in the jerk, I had high hopes for the snatch.  Truly, though, they are two very different lifts.  In the jerk, you can rest in the rack.  In the snatch, it feels like there is nowhere to hide. 

I plan to repeat the program, setting a goal of 100 double jerks, but keeping my snatch numbers the same.  The remedial grip work will do me good.  In a couple of months, I hope to post a video of 100 jerks and 75/75 snatches.  Maybe this time I'll turn the camera on.

81 Jerks!

Today was the climax of a 6 week training program.  I had mixed results, but that’s my fault. 

First, about the program.  I went to http://www.girevik.info/gsprogram/eng/index/index and entered a goal of 75 jerks and 150 snatches with 20.  I chose the medium curve, and trained with 24k, 20k, and 16k kettlebells.  The program was 21 sessions, which is about 6 weeks if one trains every other day, as I did.  The program is a three phase linear cycle, with peaks at sessions 6, 12, and 18.  Sessions 19 and 20 are deloading sessions, and 21 is the test. I completed all sessions except 18, the hardest peak.  This session came at a time when I was busy with other physical activities around the house and farm, and after putting it off for two sessions, I just went ahead and deloaded, because it felt right.

Today I tested Jerks.  My goal was 75 reps, and my strategy was to do 7 minutes @ 8rpm, then 3 minutes @ 6 rpm, for 74 reps.  I thought I’d sneak in one extra rep.  At 7 minutes, I felt strong, so I went for another minute @ 8 rpm, then another, then another.  I even managed to get one more in a sprint at the end, for 81 reps!  The most I did with 20k’s during this program was 44, and if I had not skipped that last hard session, I would have done 47.  This program took me from 85 reps with 2x16k at Cyrus Peterson’s meet in June, to 81 reps with 20k, in just over 6 weeks!  The workload was manageable, but some sessions were admittedly quite difficult.  I like the linear peaks- once it gets hard, then you get to back off and build back up. 

I waited an hour between the Jerk and the Snatch.  During this hour, I edited my jerk video, adding numbers for each rep, checked email, and rested.  My mistake was that I did not eat.  The Jerks really took it out of me, and when I started snatching, I felt lightheaded and weak.  I started with my left hand, and got 49 before I put it down, feeling like I would faint.  My fault for not eating.  I can see, even from this limited set, how this program has worked so well.  The most I did on this program with 20k was 44 reps per arm, and I got 49 while feeling very fatigued.  If I were fresh, I think I could certainly hit 75 reps per arm. I’m out of time for today, but in the next day or two, I’ll test the snatch, and hit 75/75.  I’ll post it here when I do. 

Old School Russian Weightlifting

I came across this video, and had to share it.  When I think of an old-school, hardcore gym, this is what comes to mind.  Lots of weights, no machines, ferns, or smoothie bars.  No boy bands squealing or TV’s. Just weightlifting.   This tutorial from Communist USSR details all phases of the clean and jerk.  After I watched it, I went to the garage gym and did some high pulls, power cleans, and rack jerks.  Enjoy!

August Training Log

August 31- Single clean and jerk: 32k- 4/4, 8/8; 28k: 14/14.  Bench Press: 2x5 @ 165.  Double Cleans: 2x10 @ 2x24k; 10, 5 @ 2x32k. 
August 30- Not much today, just two sets of five box squats: 135, 205, then a few box deadlifts (sitting on bench for low hip posture practice) @ 225.  About an hour of light construction work on a project.

August 29- Today was the first peak of my current 6 week training program in one arm long cycle.  32k- 9/9, 20/20 (5 minutes).  28k- 34/34 (8 minutes).  Worked outside on a building project for about three hours first.  Pretty tough workout.  The clean and jerk with the 32k really gets my legs.  Finished with 10 pistols per leg.

August 28-  Tilled the garden for fall greens- about 25 minutes of tilling.  5 minutes of get ups @ 24k. Then supersetted bench press (5 reps @ 155) and 10 24k hardstyle kettlebell swings.  5 supersets, for 25 bench presses and 50 swings.  Feel great today after yesterday's training, but still taking it easy.  Tomorrow I have a hard clean and jerk session scheduled- the first peak in my 6 week program. 

August 27- Single clean and jerk: 32k- 8/8, 17/17; 28k: 29/29.  Bench Press: 2x5 @ 155.  In a second, afternoon session, I did the first week of the Coan/Phillipi deadlift program I downloaded.  The goal is to take me to 405 in 10 weeks, in time for the Morganton Push/Pull in November.  Deadlift: a double @ 305.  Speed deadlift: 8 sets of 3 @ 245.  2 circuits of 8 reps each of stiff-leg deadlift (135), bent over row (95), and good mornings (95).  The program called for three circuits, but pain in my left knee stopped me.  The program also called for lat pulls, but I don't  have a machine.  I hit a few sets of pullups during the day.  Mowed part of the garden afterward- about 20 minutes of work in the yard.  After supper, spent some time stretching and foam rolling.

August 26- Spent the day in the mountains.  A little 12k juggling, and a short hike.

August 25- Single Clean and jerk: 32k- 7/7, 14/14; 28k: 24/24.  Bench Press: 2x5 @ 150.  5 minutes of get ups with 24k. 

August 24- no training.

August 23- Single Clean and Jerk: 32k- 5/5, 12/12; 28k- 20/20.  Bench Press: 2x5 @ 150.  Mowed the other half of the yard.

August 22- Single Clean and Jerk: 32k- 4/4, 9/9; 28k- 15/15. Bench Press: 2x5 @ 145.  Kettlebell tempo press: 10 min. @ 12rpm (60/60) with 12k. Mowed half the yard.

August 21- Bench Press: 2x5 @ 145.  Get ups: 10 minutes @ 16k.  Jump rope practice: 4 sets of 1 minute, with enough rest to recover.

August 20- back to training.  I have decided that I can't make it to the World Kettlebell Club world meet in Chicago in October.  With airfare, hotel, registration, etc., it was approaching $700, and I just can't justify that for one medal.  I wish it were closer, or that I were richer, but those are the shakes.  That said, I don't have to train specifically for biathlon with the 20k, as I would if I were attending the meet.  I'm free to follow up on another goal I've been chasing: Master of Sport in the single clean and jerk!  I need 88 reps with 32k to make this rank.  I went back to the kettlebell sport training program generator, and input 90 jerks and 100 snatches with 32k.  I'll spend the next 6-7 weeks working one arm lifts with 32k and 28k kettlebells and practicing the powerlifts, and add some strength, I'm sure.  Today: Jerk: 32k- 3/3, 6/6; 28k- 11/11.  Snatch: 32k- 3/3, 7/7; 28k- 12/12.   Bench Press: 5x5 @ 145. 

August 15- No weight training.  Mowed and weed-eated half the yard before it rained.  My knees, and the right one in particular, are very stiff and sore.

August 14- Test day.  Warmed up, then tested double jerks.  At the 7:00 mark, I still felt strong, so I kept up the pace all the way to 10:00, and even snuck in one extra rep, for 81.  A great new PR.  I waited an hour, then tested the snatch, but I sabotaged myself.  I did not eat after the jerks, not realizing how much it would take out of me.  I got 49 snatches with my left hand, then had to put down the kettlebell because I felt lightheaded.  Ran out of time to test today.  I'll test in a day or two.  Gave blood this afternoon.

August 13- Some light physical work- finished pressure washing the driveway.  Light mobility and cardio work- 5 minutes of get-ups with 16k; 5 minutes practicing jump rope.  Test day tomorrow.  The training program was designed to take me to 75 jerks and 75/75 snatches in 21 sessions.  I skipped one session, the last peak before the test.  It will be interesting to see how this works out.  As written, the program leads to a peak of 47 reps, which is about 70% of the goal.  I peaked at 44 reps, which is about 70% of 70 reps.  If I can hit 70 jerks and 70/70 snatches, that will be a great PR.  My personal records with the 20k bells are 44 jerks, and 53/53 snatches, so I expect to set new records tomorrow.  My strategy for the jerk is to make 7 minutes at 8 rpm (56 reps).  At 7:00, I'll drop to 6 rpm for the last 3 minutes.  This will take me to 74 reps.  Perhaps I can sneak one more in for 75.  In the snatch, my strategy is to hit 16 rpm for 4 minutes (64 reps), then, if necessary, drop to 12 rpm for the last minute, to make 76 reps.  It's important to have a stragegy, and to know when to deviate from it.  We'll see what happens tomorrow.

August 12- No physical training.  Some light work- pressure washing, cleaned out garage.  Some stretching.

August 11- Last day of the 6 week cycle before testing.  Double Jerk: 24k- 3; 20k- 10; 16k- 8, 9.  Snatch: 24k- 3/3; 20k- 10/10; 16k- 18/18.

August 10- Kettlebell training: double jerk: 24k- 8; 20k- 25; 16k- 21, 23.   Snatch: 24k- 8/8; 20k: 25/25; 16k- 43/43.  Barbell training: Squat: 235- 5 singles.  Bench Press: 185- 5 singles.  Deadlift: 320- 5 singles.

August 9- No weight training, but a physically active day.

August 8- Squat: 225 x 5 singles.  Bench Press: 185 x 5 singles.  Deadlift: 320 x 5 singles.  Mowed grass for about two hours, used the bagger and had to empty it frequently.  Got some sun.  Good afternoon.

August 7-  Bench Press: 185 x 5 singles.  Squat: 225 x 5 singles- breaking in these movements again.  Had a great training session with Brad.  Went over jerk, swing, and snatch technique, and getup variations for about an hour, then did a hard session of double kettlebell jerks: 24k- 13; 20k- 44; 16k: 36, 39.  Finished with some snatches and called it a day.

August 6-  No serious training today.

August 5-  Did not finish the scheduled session today, but came back for more.   Jerks: 24k- 13;  20k- 44; Snatches: 24k- 13/13; 20k- 44/44.  5 mile hike on the Boone Fork Trail.  Came back home and did 3 sets of five quarter front squats @ 295, with an emphasis on explosive power, then 7 minutes of chest bumps @ 8 rpm with 2x20k (56 chest bumps).  If a definition is in order, a chest bump is the lower body portion of the double jerk. The legs and thoracic extension dive the kettlebells about halfway up, but the arms are not engaged, and there is no second dip. 

August 4- Some barbell work.  Power clean and power jerks outside. Started at 135, worked up to 180 for four singles.

August 3-  Deadlift: 320- 5 singles.  Stretching and prehab for tomorrow's kettlebell session.  I started the slow carb diet from The Four Hour Body almost four weeks ago.  Tomorrow is my cheat day, so I went ahead and weighed and measured today.

Four weeks ago- 183 pounds @ 20% bodyfat = 36.6 pounds of fat, 146.4 pounds of lean mass.

Today- 177.5 pounds @ 15.7% bodyfat= 27.8 pounds of fat, 149.7 pounds of lean mass. 

Total weight lost: 5.5 pounds

Total fat lost:  8.8 pounds

Total muscle gain: 3.3 pounds

August 2-  Deadlift: 320- 2 singles. Jerk: 24k- 12; 20k- 40; 16k- 33, 36.  Snatch: 24k- 12/12; 20k- 40/40; 16k- 68/66.  This was session 16 of 21 in my training template.  Each session contains 4 sets of jerks and 3 sets of snatches.  Today was the first day that I did not finish every prescribed rep!  I completed 111 sets, hitting every rep, then on my last set, 16k snatches, I got 68 left and 66 right, and dropped the bell.  I'm proud to  have made it this far without missing a rep, but to miss my last set by 2 just hurts! Two more hard sessions to peak at 47 jerks and 47/47 snatches with 20k, then two sessions to deload, then I'll attempt to hit 75 jerks and 75/75 snatches with 20k. 

August 1- Weight: 177.  Barbell day.  Deadlift: 5 singles @ 320.  Power Cleans: 1x5 @ 135; 5 singles @ 155.  Snatch pull: 5 singles @ 135.  Snatch: 5 singles @ 105.  Press: 5 singles @ 115.  Jerk: 5 singles @ 155.  Front Squat: 1x5 @ 155.  Overhead Squat: 1x5 @ 95.  Nothing like classic, old-school barbell lifts as a break from high rep kettlebell endurance lifting. Most lifts today were about 70%.  The goal was to get stronger, practicing the big compound lifts, but without interfering with my kettlebell training and recovery.  These lifts were performed over a period of about 3 hours, while working in my office- the luxury of working from home!  Yesterday's kettlebell session was number 16 out of 20, leading up to a test day, which will come around August 13.  My goal is 75 jerks and 75/75 snatches with 20k.  My record in the snatch with 20k is 55/55, and I've not gone for a record in the double jerk at this weight. Anything over 63 jerks and 60/60 snatches qualifies for rank II with WKC, and 56 jerks will get me rank IV with USAKL/IKL.  Honestly, I like the plan I'm on, and I know I'm progressing, but I don't know if it will take me all the way to 75/75.  It peaks at 47 jerks and 47/47 snatches- 28 reps short of my goal.  We'll see what happens.  I know I'll PR and almost certainly rank, but beyond that, we'll just have to wait and see.

Gym Rules

I always train alone, but several people use my gym, including Isaac, who is working on his snatches and clean and jerks with a barbell, and getting quite strong I might add, as well as several friends and guests.  I wrote a list of rules, which might be helpful to others.  Feel free to borrow or steal this for your gym.

Steve’s Gym Rules

1.  It’s your fault.

 If you get injured, or property gets damaged, it’s your fault.  If you are not prepared to take responsibility for your safety and the preservation of this house and equipment, please don’t lift here.

2. Use, don’t abuse, the equipment.

Please train hard here, and give it all you’ve got to reach your goals.  This equipment is made of steel, iron, and wood. The floor is concrete.  It’s tough, and with normal use, will last for generations.  However, with abuse, it will break.  I worked very hard to buy and/or build everything in my gym, and there is no reason I should have to buy anything twice.  Don’t deliberately drop weights, slam them into the power rack or each other, or otherwise abuse the weights.  If you are really psyched up and want to take out your aggression, hit the heavy bag.  Please do not do kipping pullups on the power rack. 

3. Respect this house.

I’m glad you are training here.  I’m proud of the accomplishments I’ve reached in this gym, and hope that you have similar success.  This is a hardcore gym where people get strong and fit.  However, there are other people in this house, who may be working, homeschooling, or sleeping while you are training. Don’t use the speedbag or heavy bag at very early or late hours, or when the boys are homeschooling (before noon).  Use the radio and CD player, but mind the volume and the content of your music.  Please respect that we are a Christian family, and music with explicit lyrics is not played here, nor is profanity.  Or Justin Bieber, for obvious reasons.  We want more testosterone in this gym, not less.

4.  Keep it clean.

Several people train in this gym.  If you use it, put it back.  If it’s dirty, wipe it off.  If you spill it, clean it up.  There are wraps and towels in the green basket.  Feel free to use them.  Bring them in and put them in the laundry basket so they can be washed for the next guy/gal to use. No dirty shoes on the mat.  If you take weights outside to train in the sunshine, don’t tear up the yard, and clean them before bringing them back. 

5. Use common sense.

If you don’t know how to use it, leave it alone, or ask for instruction.  If it’s dangerous or stupid, don’t try it.   When in doubt, see rule # 1.

Measurements Log

Feb. 16- 179.5 lb. Measured bodyfat with 3 point Jackson Pollock method.  15.2% body fat. 152 pounds of lean mass, 27.5 pounds of body fat. Tried it the old way, and got 20%.  I think I like the new way better!

Jan. 17, 2013- 181 lb, 18.6% bodyfat.  147 lb. lean mass, 34 lb fat.  I think I'm doing something wrong.  My Accu-Measure caliper package insert says to measure only one place, just above the iliac crest.  I get the same 14-15mm reading every time, no matter my weight, and no matter what I see in the mirror, which correlates to 18.6%.  Next time I'm going to try the Jackson-Pollock 3 or 7 point system, and see what results I get. 

Dec. 21, 2013- 183.5 lb.  18.6% bodyfat. 149.5 lean mass, 34 fat

December 5, 2013- 180 lb., 18.6% body fat.  33.5 lb fat, 146.5 lb. lean mass.

November 2, 2013- 183 lb., 18.6% body fat.  Approximately 34 lb. of fat and 149 lb. lean mass.

August 30, 2013: 186.5 lb., 23% body fat.  43 pounds of fat, 143.5 pounds of lean mass.

October 11, 2012- 184 pounds, 17.5% body fat.  152 pounds of lean mass, 32 pounds of fat.  I've gained a pound of muscle in two weeks, but have not lost any fat. 

September 28, 2012- 183 pounds, 17.5% body fat.  151 pounds of lean mass, 32 pounds of fat. I continue to gain muscle slowly, but the fat is not coming off.  Been eating carbs, and probably too many calories.  I can stick to the training, but the diet is the really tough part.  Since July 21, I've gained four pounds of muscle, and one pound of fat.  Since August 3, though, I have gained 1 pound of muscle and 3 pounds of fat.  I've increased my bodyfat by 2% in just under 2 months.  I feel very strong, and my endurance is through the roof, but I'm still adding fat.

September 14, 2012- 182 pounds, 17.5% body fat.  About 150 pounds of lean mass, 32 pounds of muscle.  No change in the last two weeks.  I know my weight has varied, but no overall change. From my baseline, I've gained one pound of fat and three pounds of muscle since July 21.  My strength and endurance are at a higher level than then.  My bodyfat percentage is the same as my baseline.  It dropped two percent in two weeks on the slow carb diet.  This seems to be what works.

August 28, 2012- been slacking on the diet.  182 pounds, 17.5% body fat.  150 pounds of lean mass, 32 pounds of fat.  I'm up half a pound of muscle.

August 3, 2012- 177.5 lbs., 15.7% fat- 28 pounds of fat.  149.5 pounds of lean mass.  After four weeks on the slow-carb diet, I've lost 8 pounds of fat and gained 3 pounds of muscle.

July 21, 2012- 178 lbs, 17.5% fat- 31 pounds of fat. 147 pounds of lean mass. This is my baseline measurement.

Weighing, Measuring, and Cheating

I'm following the slow carb diet pretty faithfully, and today is cheat day. I plan to make it count- already had a cinnamon bun, and it was worth the wait.  Weight today: 178 (total lost: 5 pounds).  Body fat: 17.5%. This means I have 31 pounds of fat on my body.  Earlier in the week, I registered 19.2% bodyfat, or 35 pounds of fat.  This could be a fluctuation because I measured it at a different time of day, but the metric indicates that I'm down 4 pounds of fat.  I'll take my official weight and bodyfat measurements each Saturday when I get up, before cheating. 

What the Heck? 20 Pound Squat PR

In his first kettlebell book, Russian Kettlebell Challenge, Pavel Tsatsouline talks about the “what the heck?” effect of kettlebell lifting.  He cited Russian studies from the 1980’s which indicated that as one’s kettlebell sport numbers go up, other athletic factors improve as well, even if they are not trained.  I’ve just now gotten my jerk and snatch numbers up to an acceptable level with the 16k bells, and am doing my work sets with 20k now.  The only heavy lifting I have done lately is to grease the groove on the deadlift- I keep the bar at 300 pounds, which is not terribly heavy for me.  I can take it for 3-5 reps any time.

Wednesday my new knee wraps arrived from MuscleDriver. After a tough kettlebell workout (check the training log for July 11 for details), I decided to squat a little with my new wraps, and see if they helped my knees to feel more stable.  I had a full ACL replacement in my left knee in 2006, and it’s been funny ever since.  I got 225 easily, so I went for 255, which is my all-time best, as I don’t squat much.  It went up strong, so I went for 275.  Got it, slow and steady- a 20 pound personal best, without squatting since April!  “What the heck?” indeed.  The more time I devote to kettlebell sport, the more I realize that does the body good.  Moderate weight, high rep ballistic lifting agrees with me.  Think I’ll keep at it.

Just Do This!

I have found that I need to be told what to do.  If I have a specific program for lifting, I make progress.  I'm great at checking off tasks, both in my work, and in my training.  I've used Pavel's templates in the past, including the Rite of Passage to work up to clean and pressing a 32k kettlebell, and Power the People to deadlift 405 pounds.  Until now, I have not had a specific template for kettlebell sport training.  On Theirry Sanchez' blog, I found a kettlebell sport program generator:  http://kettlebellfitnessdk.wordpress.com/2011/06/08/kettlebell-sport-program-generator/

You simply insert your goals and the kettlebells you have at your disposal, along with the severity of the curve (i.e., how often you want to lift heavy, based on your recovery ability), and it gives you a 21-session template to follow.  The site recommends training three days a week, or every other day, which means it takes 6 weeks to hit 21 sessions.  After my performance last weekend with the 16k kettlebells (85 jerks, 80/80 snatches in competition), I'm ready to move up to the 20k.  I input a goal of 75 double jerks and 75 snatches per arm.  The template it gave me is below.  I was somewhat surprised to see that most of the reps are done with the 16k.  Each session includes a low rep, heavy set with the 24k, a work set with the 20k, and one or two sets with the 16k.  It starts off very manageable, and follows what looks like a logical progression.  If you study the table, you can see a linear cycle to avoid burnout.  It really makes sense.  I'm going to follow this for the next six weeks and see where it takes me.  Along with this, I plan to do a Power to the People style program of deadlift and bench press, and throw in heavy clean and jerks- I still have my eye on Master of Sport in the single clean and jerk.  I believe that improving my biathlon numbers got me CMS in this lift, and that to continue to improve these numbers will help in my quest for MS.  Check out the template online.  I'll keep you posted on my training.

Edit: Blogger would not let me post the table.  Keep an eye on my training log, and the program will emerge. 

July Training Log

July 31-  Jerks: 24k- 11; 20k- 36; 16k- 29, 32.   Snatch: 24k- 11/11; 20k- 36/36; 16k- 62/62.  Deadlift: 5 singles @ 320.

July 30- cleaned and rearranged gym.  Played around with rack jerks up to 165 pounds.  Deadlifted 300 for about 5 singles, then 320 for two.

July 29-  Jerk: 24k-9; 20k- 32, 16k- 26, 28.   Snatch: 24k- 10/10; 20k- 32/32; 16k- 55/55.   Deadlift: 300- about 10 singles throughout the day.  August 1 I'll add 20 pounds the bar and grease the groove all month with 320. 

July 28-  great day.  Took a friend to the RDU airport, then hung out and ate with some good friends from college.  Let my diet go- cheat day.  Had nutty bars, a Krispy Kreme doughnut, a BLT, burger and fries, and a milkshake.  Came home and did a circuit of lawnmowing and kettlebell pressing.  I  brought a 24k kettlebell outside and mowed the lawn.  Every time I passed the kettlebell, I pressed it twice with each arm.  Didn't keep count, but probably around 80 presses per arm.

July 27- finally backcycling a little in my kettlebell training program. Warmed up with some old school barbell lifting.  Five singles of each: deadlift @300; power clean @ 135 (breaking in technique again, starting light); power snatch @ 95; press @ 95 (1 set of 5); power jerk @ 145.  Stretching.  Jerks: 24k- 8; 20k- 28; 16k- 23, 25.  Snatch: 24k- 9/9; 20k- 28/28; 16k- 48/48.

July 26- no formal training.  Walked around in the heat at Carowinds all day, swam a little.

July 25- Jerk: 24k- 12; 20k- 40 (a new PR, I think); 16k- 33, 36.   Snatch: 24k- 12/12; 20k- 40/40; 16k- 69/69.   This is my heaviest session before backcycling.  The 12th session of a 21-session cycle.  I've had 12 sessions of 7 sets each, and have not missed a single rep!  Finished every set!  If this program is successful, I should hit 75 jerks and 75/75 snatches per arm in mid August.  Even if I don't hit these numbers, I know I am improving, and expect to put up solid PR's, possibly rank numbers in WKC and USAKL in August.  At the end of the cycle, I may increase my target reps and start a similar program to take me to the WKC worlds in October.  If I can't get to Chicago, I'll make October 27 a test day, and see how I would have compared to the lifters at worlds.

July 24- Deadlift: 300lb. x 10 singles, spread over a few hours.  A few bent presses and getups with 32k. 5x5 military presses per arm with 24k.

July 23- Jerk: 24k- 11; 20k- 37; 16k- 30, 33.   Snatch: 24k- 11/11; 20k- 37/37; 16k- 63/63.   A very tough session, because I slept badly last night.  Had to extend rest periods significantly.

July 22- deadlift: 300 lbs.  10 easy singles spread out over about 2 hours.  I'm trying an "Easy Strength" approach to improving my deadlift.  I'll pull easy singles about every day, adding 20 pounds a month.  If this works, then by November, I'll be pulling 380 daily, so I should be prepared to hit a PR at the push/pull in Morganton. 

July 21- Jerk: 24k- 10; 20k- 33; 16k- 27, 30.   Snatch: 24k- 10/10; 20k- 33/33; 16k- 57/57. 

July 20- Mowing, weed eating, cleaned out gym.  Did 8 sets of 10 hs swings @ 24k.

July 19- Jerk: 24k- 9; 20k- 30; 16k- 24, 27.  Snatch: 24k- 9/9; 20k- 30/30; 16k- 51/51. 

July 18- one Tabata-style set of hardstyle swings: 20 seconds on/10 seconds off, 4 minutes.  Did not count reps, but worked at a pace of 10+ swings per set.   Got a body fat caliper today.  Compared the single measurement (suprailliac) chart that was included with the three-measurement Jackson Pollock calculator online, and both rendered about the same results: 19.2% with the single measurement; 19.6% with the three measurements.  I'll just use the single measurement from here on, so I don't have to look it up online.  I have about 35 pounds of fat, and about 143 pounds of lean mass.  I'd like to get down to about 10-12% bodyfat, but I'm sure what weight that would put me, because presumably I should be gaining muscle as well.

July 17- about three hours of heavy yard/farm work (building, hauling, etc.), followed by kettlebell lifting.  Jerk: 24k- 8; 20k- 26; 16k- 21, 23.   Snatch: 24k- 8/8; 20k- 26/26; 16k- 45/45. 

July 16- day off from lifting.  A little yard work.

July 15- Jerks: 24k- 7; 20k- 23; 16k- 19, 20.  Snatch: 24k- 7/7; 20k- 23/23; 16k- 39/39.  About four hours hard yard/farm work.

July 14- Ran a 5k with Dorian in 34:41.  Slow carb diet cheat day.

July 13- Jerk: 24k- 10; 20k- 33; 16k- 27, 30.   Snatch: 24k- 10/10; 20k- 33/33, 16k- 57/57.  Deadlift: grease the groove @ 300 pounds.

July 12-  Deadlift: 300 pounds- 5 singles

July 11-  Jerks: 24k- 9; 20k- 30; 16k- 24, 27.  Snatch: 24k- 9/9; 20k- 30/30; 16k- 51/51.  Played around with my new knee wraps- I got some pretty serious Titan wraps.  Have not squatted in forever, and never squatted seriously. My previous best was 255.  Today after the kettlebell sport training, I got 225, 255, and 275- a 20 pound PR.  300 went down, but did not come up. I attribute the PR to training the deadlift, as well as the "what the heck effect" of kettlebell lifting.  I like the knee wraps for squats, but not for jerks.

July 10- No serious lifting.  Greased the groove on the deadlift- 300 lbs., 6 or 7 singles throughout the day.

July 9- Jerks: 24k- 8; 20k- 27; 16k- 22, 24.  Snatch: 24k- 8/8; 20k- 27/27; 16k- 46/46.  Mowed grass for about two hours.  Deadlift 300 pounds x 5 singles.

July 8- no heavy training- stretching and mobility work.

July 7- Jerk: 24k- 7; 20k- 24; 16k- 19, 21.  Snatch: 24k- 7/7; 20k- 24/24/ 16k- 41/41.  One a9- rm jerk: 32k- 6/6, 12/12; 28k- 20/20.  One arm clean: 32k- 6/6, 12/12; 28k- 20/20.  All completed within an hour.  A very tough session!  Some stretching afterwards.

July 6- 100 hindu pushups (10x10).  York #1 barbell course with 55, 75, 100 pounds.  A good barbell conditioning complex.

July 5- Jerk: 24k: 6, pausing at the top for 5 seconds. 20k: 21, at a slow pace. 16k: 17, 18 @ 12rpm.  Snatch: 24k: 6/6, pause at the top for several breaths. 20k: 21/21 at a slow pace.  16k: 36/36 @ about 18-20 rpm.  Assistance training: 32k clean: 3 sets of 10/10.  32k jerk: 10/10.

July 4- No real training today.  Active day of walking, swimming, etc., but no serious training.

July 3- Double Jerk, 2x20k: 4 minutes @ 4rpm.  2x16k: 3 minutes @ 10rpm.  Bench Press: 2x5 @ 155.  Deadlift: 2x5 @ 255.  Jumping squats: 25@ 155.  Squat lockouts: 25@ 255, 10 @ 300.

Afternoon session:  felt good, so I started a program I got from a GS program generator.  Jerk: 24k- 5; 20k- 18; 16k- 14,16.  Snatch: 24k-6/6; 20k- 18/18; 16k- 31/31. 

July 2- Bench press: 2x5 @ 145.  Deadlift: 2x5 @ 245.  Double Jerk: 2x20k: 2 minutes @ 8 rpm x 3, 2 minutes rest between sets.  Snatch, 20k: 2 minutes @ 16k rpm x 2 per arm, 3 minutes rest. Mowed grass.

Kettlebell Meet!

Yesterday I lifted at Cyrus Peterson’s ATC Throwdown meet in Charlotte.  It was the first time he’s done this meet, and he said he would like to make it an annual event.  Count me in!

I’ve had a night to sleep on it and reflect on the experience of the day, and offer my thoughts below.  First, I have to talk about the people.  People are really more important than kettlebells.  The day started early at our house, as the other three members of team Mathews were running a 5k.  So what if the high would be 103, with a heat index of 111?  Dawn did the 5k with the kids, and is signed up for another one next month.  I’m so proud of how she is continuing to work hard on her weight loss and active lifestyle.  Her friend Susan is visiting from Georgia, and did it with her.  Susan is one of the nicest people I have met, and it’s great to have her here.

John Beamon was at the meet, and lifted 42(?) reps in the long cycle with two 20k kettlebells, at a bodyweight of about 154 pounds.  Pound for pound, that’s like me lifting the 24k’s for equal reps.  I can’t do it.  John lifts with a lot of heart, and made a 4 rep PR.  I saw a young lady named Erin who weighed in the 120’s clean and jerk a 62 pound kettlebell 16 times per arm to make rank in the strongman event.  To be as strong as her, pound for pound, I’d have to do the same thing with the 88 pound kettlebell.  Anyone who can clean and jerk half bodyweight 16 times per arm has done something incredible!  Very cool to watch that happen.  Sean Hogue, a lifter who is as strong as he looks, got 17/18 clean and jerks with the 40k kettlebell in the strongman event.  I got to meet Dave Fernandez, with whom I had corresponded by email.  He’s a great guy, and did well, almost making rank in strongman with the 32k.  Doug Bridges, one of my competitors, put up huge numbers in the biathlon with 24k kettlebells, and ripped both hands in the snatch event.  Fifteen minutes later, he was back on the platform with the 36k/79 pound kettlebell, and put up 13 clean and jerks per arm.  They had to clean his blood off the bell before I could lift it.  That’s pure heart, and it’s great to meet and compete against such people.

My first event was the double jerk. Because I’m not ranked in the biathlon through the World Kettlebell Club, I had to start with the 16k/36 pound kettlebells.  I was hoping for 80 reps in the double jerk, and kept my 8 rpm pace until the ninth minute, when it was clear that I had enough strength to finish. I sprinted my last minute and got 13 reps, for a total count of 85.  I was on the platform with Doug Bridges lifting 24’s, and Mike Sherman lifting 28’s.  I had the lightest bells, and there was no way I would put them down!  Eighty-five reps is a new record for me.  When I can consistently hit 100, I’ll move up to the 20k kettlebells in training.

My next event was the snatch.  Cyrus saved my numbers just before the flight started by pointing out that I had grabbed an 18k, rather than a 16k, kettlebell.  That four pounds might have really made a difference!  Thanks, Cyrus!  My goal was 80 reps per arm, and I got 80 on the left, just a little past 5 minutes.  I got 78 on the right, and dropped the bell at 9:53.  I had the time and pace to get 80, but not the grip.  I might have gotten 80 actually- watching the video, there seems to be a two rep difference between the number of snatches I did, and the number on the board behind me.  Unless they were no counts.  My official numbers in the biathlon were 85 jerks, and 78 snatches (they count the lower hand as the score). EDIT: I counted the reps, and indeed, there was a counting error in the first few snatches of my right hand.  My actual count is 2 higher than the board indicates, and I got 80 reps per arm.  No problem- it does not affect the outcome.  Judging is tough, and these things happen.  I'm just glad I reached the goal I set for myself!

About 20 minutes after the snatch ended, I was up for strongman long cycle.  I had to clean and jerk a 79 pound kettlebell, and all I wanted to do was lie down!  I thought that my competitor in the event was Doug Bridges (more on scoring in a moment), since he was the only other lifter using the 36k kettlebell.  His hands were torn, so I had a brief, fleeting vision in my mind of him doing one or two reps per arm, and then I’d just have to do three or four to win.  Wrong.  Doug is all heart, and put out an incredible 13 reps per arm!  When it was my turn, I told John Beamon that there was no way I could match it.  As it turns out, I did, getting 13 left and 14 right.  John told me that I could have made rank with 16/16 if I had paced myself.  Watching the video, he was right.  I hit 13 reps at a 1:30, and had time to get three more with the left, then do it again with the right.  Kettlebell lifting is a lot like life- don’t rush it, or you will regret it.

Cyrus scored this event a little differently than we all expected.  Because there were so many different bodyweight categories and bell weights used, almost everyone would have gone home with gold because they were the only lifters in their weight class.  I’ve got a few of those medals in my box.  They don’t mean as much as the ones you get by really beating a qualified competitor.  So Cyrus used a coefficient involving the bell weight, number of reps, and the lifter’s bodyweight.  It made sense when he explained it, but I can’t reproduce it here.  In short, it measured work output (bell weight and reps) in relation to bodyweight.  The guy who did the most work per pound of bodyweight won gold.  As it turns out, that was me!  In the biathlon, I won gold, Doug Bridges won silver, and Mike Sherman took bronze.  I’ll admit that it seems strange to win gold with the lightest kettlebells on the platform (I was also the lightest lifter), but I don’t make the rules.  In strongman, I won silver, after Sean Hogue’s gold with the 40k kettlebell, and I believe Doug Bridges took bronze.  Everyone seemed to be alright with the way Cyrus scored the meet, but I heard several people comment that it would have been nice to know in advance.

Cyrus put on a great meet, and it was nice to finally shake his hand and come to his gym.  He has trained a very competitive group of lifters, including Deb Dozier, who is knocking on the door of Candidate for Master of Sport in her forties, and Doug Bridges, who throws around 24k kettlebells like nothing, and won’t quit lifting even when his hands are torn.  Having taught Taekwondo for years, I know that determination and guts like this are often learned from the coach. Cyrus’ lifters reflected very well on him in their conduct, their welcoming attitude, and their numbers on the platform. 

If you have read this far, the reward is to watch the videos!  I have posted them below.  Other lifters on screen with me are Dave Fernandez in the middle during the one arm clean and jerk (I did not catch the name of the third lifter), Mike Sherman in the biathlon with the orange kettlebells, and Doug Bridges on the far end.

36 StrongSport Long Cycle 2012

16k kettlebell snatches

85 Jerks 16k kettlebells

Double Jerk, 16k- 80 reps

Two months ago, in April, I got 56 double jerks with 2x16k at the USA Kettlebell Lifting meet at Ross Gilling's gym in Rutherfordton.  That was pretty near a max- I may have pushed it to 60, but my deltoids and triceps were wearing out prematurely.  I've been working on jerk technique, along with overall strength.  Following some good advice, I've worked the jerk in multiple short sets, rather than always doing grueling long sets.  Today I hit a milestone: 10 minutes with the 16k bells at 8 rpm.  I can hit 10 minutes at 10 rpm with the 12k bells, but had not pursued 10 minutes with the yellow bells until today.  I hit 80 reps in 10 minutes- a 24 rep improvement (42 %) since April. 

I think it’s no small coincidence that I hit Candidate for Master of Sport in the single clean and jerk last week after hardly training that lift for months- my jerk and snatch numbers have been steadily increasing, and as Pavel Tsatsouline points out in his book Russian Kettlebell Challenge, many studies have demonstrated that a higher total in the traditional kettlebell lifts has great carryover to other strength and endurance activities, such as a different kettlebell lift.

I’ll continue to train with the 16k bells until I can regularly hit 100 double jerks and 100 snatches per arm in 10 minutes.  Then it’s on to the purple 20k bells!  I’ll also put some time into single clean and jerks with 32k to train for Master of Sport, but I have no doubt that higher numbers in the traditional biathlon lifts will be a great help to get me there!

My goal for this weekend’s Throwdown Kettlebell Meet at Cyrus Peterson’s gym in Charlotte is 80 double jerks, and 80 snatches per arm with the 16k kettlebell.  This would get me rank in the biathlon with World Kettlebell Club with reps to spare, and might be competitive against other lifters in my weight class- but maybe not.  Double digit jerks and snatches with 16k is small potatoes in kettlebell sport.  There are 14 year old girls in Russia who do this as a warm up!  However, for me, it’s a pretty good number, and I look forward to this weekend’s meet.  It’s always great to meet other lifters, and to reach your goals.  It’s a great feeling to know what you are capable of, and do it on the platform where it counts.   I hope to add a  snatch video shortly.  

Candidate for Master of Sport!

Today I earned the rank of Candidate for Master of Sport. I completed 89 one arm clean and jerks with a 28k kettlebell in just over 9 minutes.  I don't have a competition 28k, so I did it with a cast iron bell. I just submitted this video to Nico Rithner for rank:

I have a few thoughts to pass on about this.  First about the organization I’m a part of .  USA Kettlebell Lifting/International Kettlebell Lifting is a smaller and relatively new organization, but they are top flight.  Nico Rithner is working hard to bring more lifters into the sport, hold local, regional, and national meets, and provide a fair ranking standard.  Every experience I have had with this organization has been first class.  If you are happy with your kettlebell sport organization, then by all means, lift, rank, and certify with them- I continue to lift in WKC meets.  But if you are looking for an alternative source for instruction, ranking, and competitions, give this organization a good look.  You will probably like what you see.  If you lift hardstyle/RKC style and want to give ranking a try, this is a great place to start. 

www.internationalkettlebelllifting.org/

Second, about the set.  This was really an anomaly.  When I completed this set, I had been out of town for almost a week, and down for a few days with a stomach virus before that.  I spent most of my day working in the yard in 90+ degree heat, and had already completed 100 double jerks in 10 minutes with 2x12k, and 100 snatches per arm with 12k, with one hand switch.  I was working in my office and printed out the new ranking standards.  I looked over them and thought I could probably hit rank I in the single clean and jerk- 70 reps with 28k.  That was my goal, and in the video, you can see when I hit 35 with my left arm, I stopped a minute to think about it.  I figured I could get to 44, so I went for it.  I had been working hard all day, and somehow had enough gas in the tank to make CMS!  Can’t explain that one.

The other thing is that I have hardly trained single clean and jerk in ages.  My training log is on this site, and in the last months, I have done a couple of sets of 16/16 with 32k, and sets of 8-10 with 40k, preparing for my Kettlebell Strongman Sport set at next week’s competition in Charlotte.  My training has been a steady diet of the basics: jerks, snatches, bench presses, deadlifts, pullups.  Perhaps this is the “what the heck”effect Pavel talks about.  There is certainly carryover from being reasonably strong and from performing high rep ballistic lifts.  Of course, the single clean and jerk is a lift I have spent time on in the past, so my technique was already fairly efficient.

What’s next?  I’ve got Master of Sport fever: 88 reps with 32k.  I can’t do it right now- I’ll have to work up to it.  But first, I’ve got a meet on June 30 at Cyrus Peterson’s gym in Charlotte, where I will compete in biathlon with the 16k, and strongman long cycle with 36k.  I’ve paid my money, so I can’t get distracted in the last week.  My goal is to bring home two gold medals and two ranks.  After that, we’ll see about specializing in the one arm long cycle and getting that Master of Sport rank!

June Training Log

June 26- Double jerk: 2x16k: 10 minutes @ 8 rpm. = 80 reps.  Probably my last long jerk  set before Saturday's meet. This is my goal number at the meet, so it's good to know that I've done it once before. I kept the pace, though I could probably have sprinted in the last minute and gotten maybe 85 jerks.  If this were the meet, I would have, but in training, this is a great number for me, and I'm happy with it. 

June 25- Bench Press: 2x5 @ 175.   Pull ups: 2x5. Pistols: 2x5 per leg. One arm long cycle: 11 minutes @ 24k, switching hands every 5 reps.  Pace about 8-9 rpm.  Practiced barbell clean and jerk- 5 singles @ 135 pounds.  Emphasized full squat clean.

June 24- Some light yard work.  Bench Press: 2x5 @ 165.  Double Jerk, 2x16k- 9 min. @ 8 rpm = 72 reps.  My goal is 80 at the meet on Saturday- a full 10 minutes @ 8 rpm.

June 23- Snatch, 16k: 9 minutes @ 16 rpm = 72 reps per arm.  Played around with heavy jerks- 40k, 76lb., several singles per arm.

June 22-  Back to training for meet next Saturday.  I'll be training with the 16k's next week, but have not done serious kettlebell lifting in a week, so today I used the 12k's for two 10 minute sets: 100 double jerks, and 100 snatches per arm.  Also several hours of yard/farm work: mowing, shoveling, hauling, etc. One arm long cycle, 28k: 44 left, 45 right, for Candidate for Master of Sport. New PR!\

June 18-21- Went to lake house with family.  Lots of walking, swimming, boating, some pullups, pistols, and dips.  Lots of rest.

June 15-17-  Feeling strange lately.  Nausea every morning, aches and pains in my lower back.  Went to Dr. for possible kidney stones.  Turned out to be a strange stomach virus that finally hit.

June 14- super busy today, so no time for a real workout (I was in my office until almost 9:00 at night!). I grabbed 2 24k kettlebells and put them outside my office.  Throughout the day I did a total of 7 sets of 10 long cycle clean and jerks, for a total of 70 reps with 2 24k bells. 7,420 pounds clean and jerked.

June 13- Bench Press- 2x5 @ 165.  Deadlift- 2x5 @ 265. After each barbell set, 15 swings w/ 40k (60 swings total).  Snatch: 5 min. left, 3.5 min right @ 16rpm, 16k.  Double long cycle, 2x16k: 5 minutes @ 8 rpm. Partial Squats (+-6 inch range of movement), 3-4 singles @ 350 lbs.

June 12- Bench Press- 2x5 @ 155.  Deadlift- 2x5 @ 255. Squat: 2 singles @ 225, 2 singles @ 255, to keep groove.  Double Jerk: 3 x 3min. @ 10 rpm, 2x16k, 2.5 min. rest between sets.  Snatch, 16k: 1min. 16rpm per arm- workout was interrupted.

June 11- Bench Press- 1x5, 1x4 @ 185.  Time to start a new bench press cycle @ 155.  Deadlift: 2x5 @ 285.  Heavy cleans- 40k: 10 per arm; 32k: 10 per arm.  Heavy jerks- 40k:  10 per arm. 

June 10- Bench Press- 2x5 @ 175; Deadlift- 2x5 @ 275.  Jerk: 2x16k: 3x3min @ 10 rpm, 3 min rest between sets = 90 jerks. Snatch: 4.5 min. per arm @ 16 rpm= 72 reps per arm. One arm clean and jerk: 32k: 16 reps per arm; 40k: 8 reps per arm.  Mowed the grass and did yard work for a couple hours.

June 9- Bench Press- 2x5 @ 165; Deadlift- 2x5 @ 265.

June 8-  Bench Press- 2x5 @ 155; Deadlift- 2x5 @ 255; Double Jerk: 2x16k: 1 min. @ 10 rpm; 2x3m @ 8rpm, 1 min rest between sets.  Snatch, 16k: 4 minutes per arm @ 16rpm.  Pistol squats, unweighted: 2x5 per leg.

June 7- Bench Press- 2x5 @ 145; Deadlift 2x5 @ 245

June 6- Bench Press- 2x5 @ 135; Deadlift 2x5 @ 235

June 5- no training

June 4- kettlebell swings (sport style), 16k: 2 minutes per arm @ 30 rpm = 60 swings per arm.  Single arm lockout, 16k- 2 minutes per arm.  Single clean and jerk, 16k: 3 min/arm @ 8 rpm.  Press, 16k: 1,2,3,4,5; 1,2,3,4 per arm= 25 presses per arm.

June 3- Double jerk, 2x16: sets of 50, 25, 15, 10 = 100 jerks.  Snatches: 3m left, 2.5m right @ 20 rpm.

June 2- Powerlifting meet- a push/pull.  Bench pressed 195 clean. Redlighting for raising my glutes off the bench with 215, then failed at the bottom with 215.  Deadlifted 315, 325, failed on 355.  Total: 520.  First place in novice 181. Bodyweight 177.

June 1- No training.  Powerlifting meet tomorrow.

First Powerlifting Meet

Last Saturday, I competed in my first powerlifting meet: the Iron Boy Powerlifting North Carolina Push/Pull Championships, in King's Mountain.  I had a great time, and am still processing the entire experience.  I met a lot of really nice people, and learned a lot about the difference between lifting in my basement gym and lifting on someone else's time.  I benched a solid opener at 195, then was red-lighted at 215 because my rear end came off the bench.  I felt it happen, but it was over before I could stop.  My fault.  My second attempt at 215 stalled on my chest, and just would not budge.  I was disapppointed in myself because I have pressed 225 at home once, and 215 several times.  I can rep with 205- I did not think that 10 pounds would matter that much, but it did.  Then came the deadlift.  I hit a solid lift at 315, then three white lights with 325.  My third attempt, for 355, came up about 3 inches, stalled, and dropped to the deck.  My total was 520.  I won first place in the novice 181 raw category, at a bodyweight that morning of 177.

A few quick lessons learned.  First, I learned that I will not rise to the occasion.  In the moment of truth, I failed on bench presses that I can hit every day at home.  Why?  The first lift was lost because my technique wavered, and the second lift didn't happen because by that point, I had used up so much energy pacing and worrying about making the lift after failing.  My deadlift went well well as long as I stayed in the range in which I had trained.  My heaviest deadlifts in training recently have been 335, and I hit 315 and 325 with no problem. I assumed that I could pull 20 pounds heavier than I trained with last week.  Wrong.  Not at the end of the meet, hyped up on adrenaline.  I assumed that the inertia of the event would increase my lifts.  Dead wrong.  I've heard that you will not rise to the occassion; you will rise to the level of your training.  That's exactly what happened.

I also learned that I need to develop "low gear" deadlifting strength.  I used to have it, when I was focusing on the deadlift using the Power to the People program.  My best ever deadlift is 405 at a bodyweight of 202.  I have the lift on video- it took me nearly 5 seconds to take it from the floor to lockout.  Some lifters pulling the big weights kept the tension turned on for 6 or 8 seconds, pulling as hard as they could.  I stalled after 2 or 3 seconds.  Pavel Tsatsouline has described training that inhibits the central nervous system shutdown I experienced- low gear strength that just keeps pulling. I need it, big time.  I know that if I can get 375 to the knees, I can lock it out, because I do rack pulls from time to time. But I can't get 355 off the floor.

What's the prescription, now that the powerlifting bug has bitten me?  The same prescription as for all lifting, I think: the basics.  I like how the push/pull format complements the jerk and snatch in kettlebell sport, and how I can recover faster, without knee pain, than when I squat.  I'm going to train for the kettlebell meet at the end of June, then seriously prepare for the next push/pull meet in Morganton in November.  Lots of benching and deadlifting, along with high rep kettlebell ballistics.

Oh, and I learned one more thing, looking at the other lifters in the meet: I should probably lose the gut and compete in the 165 division. 

Edit: I thought of one more thing I would do differently.  I stopped deadlifting 8 days before the meet, and stopped benching on Tuesday.  I was a lot stronger last week- I think that I took too much time off.

Woody the Power Rack

Yesterday I took some time to complete a project I've been mulling over for quite a while: the construction of a new power rack.  For only $38 and some materials I already had on hand, I built a strong, sturdy rack out of 4x4's and 2x4's, with a chin up bar.  Dawn named it "Woody".  I nearly killed my drill in the process- at one point I had to stop because it was too hot to touch!  I finished late last night, so I did not have time to put it through its paces.  I did load the bar to 205 and do a few bench presses.  Then I put all my bodyweight on the bar (180 + 205 = 385) and bounced and shook it.  Didn't budge.  Tomorrow I'll probably load it up fully and test it for safety, but I don' think it's going anywhere.  I have a platform for lifting kettlebells, and the power rack for bench presses, squats, and deadlifts, as well as partials, chin ups, etc. Throw in a heavy bag, medicine balls, and a jump rope, and what else do you need?