April 30- Double Jerk: 2x12k: 10 minutes @ 8 rpm = 80 reps (4,240 lbs jerked). Difficult, but not as hard as last Friday. When it was over, I was still standing, and recovered much quicker. Snatch: 12k: 10 minutes @ 20 rpm = 200 snatches, one hand switch (5,200 lbs. snatched). Squat: 3x3 @ 220. Bench Press: 5x3 @ 185. Deadlift: 5 singles @ 315.
April 29- A hot Sunday afternoon workout. 10 minutes nonstop juggling practice with the 12k kettlebell. Complex with 2 12k bells: snatch, clean, press, front squat, swing, press, front squat, jerk, renegade row (left, then right), one leg deadlift (left, then right, double kettlebells). 5,4,3,2,1 as fast as possible. Did not time it, but it got me puffing! 35 hindu pushups. Started a complex with the 20k: 1 minute press @ 12rpm, 1 minute snatch @ 12 rpm, 1 minute clean at 12 rpm, 1 minute jerk @ 12 rpm. Got right hand, then about 8 presses with the left and just bottomed out. Called it a day. Will do some stretching later.
April 28- Double Jerk: 2x12k- 6 minutes @ 6rpm, practicing relaxing between reps. Played around with the bench press: 3-5 singles @175, 185, and 190 lbs. Deadlift: singles @ 315, 325, 335.
April 27- Snatch, 12k: 10 minutes @ 20 rpm, 1 hand switch (100 snatches per arm). Double Jerk: 2x12k: 10 minutes @ 8 rpm (80 reps). Total tonnage: 9360 pounds, or 468 per minute.
April 26- Snatch, 30 lbs., 75 reps per arm. One arm Jerk: 30 lbs: 10 minutes @ 10rpm, one hand switch (50/50). One arm jerk: 24k, 20 reps per arm. Press, 16k: 10 reps per arm at a quick pace. Jerk: 2x16k- 3.5 minutes @ 6rpm.
April 25- Bench Press: 170 @ 5x5. Squat 220 @ 5x3. Deadlift: 315@ 5 singles.
April 24- Snatch, 30 lbs: 75 reps per arm. One arm Jerk: 30 lbs: 10 minutes @ 10rpm, one hand switch (50/50)
April 23- Bench Press: 170 @ 5x5. Squat: 220 @ 5x3. Chin ups: 3x5. One arm jerk, 16k: 5 minutes per arm @ 12 rpm = 60 reps per arm.
April 22- Cleaned up the gym, and did a little lifting. Bench press from the pins: 165 x 5. Kettlebell snatch: 30 pounds: 94 reps left, then 100 reps right, with about 30 minutes rest between them.
April 21- Competed at the North Carolina Kettlebell Sport Championships. Got 56 jerks @2x16, and 120 snatches @ 24k, with multiple hand switches.
April 20- Took a day off from training to rest for the meet tomorrow.
April 19- Yard work: mowing blowing, hauling, etc. Double rack hold: 2x16k, 10 minutes.
April 18- Squat: 5x5 @ 210; Bench press: 2x5 @ 160, 3x5 @ 165; Deadlift: 1x5 @ 260, 5 singles @ 300. Jerk: 2x16k: 3 minutes @ 8 rpm.
April 17- off from training
April 16- Squat: 5x5 @ 210; Bench Press: 5x5 @ 155; Deadlift: 5x5 @ 260. Chins: 2x5 @ 25. Double Jerk, 2x20k: 4 min. @ 8 rpm = 32 jerks. Snatch, 24k: 30l/30r/15l/15r= 45 snatches per arm.
April 15- Snatch, 24k: 30l/30r/15l/15/r/10l/10rwithout putting the kettlebell down. 110 reps.
April 14- Light yard work for about 2.5 hours, including push mowing, raking, and hauling with a wheelbarrow. Double jerk: 2x16- 7 minutes @ 8 rpm = 56 reps. Had I shot a video, this would make me Rank VI in the double jerk with USA Kettlebell Lifting. The double jerk is the only lift in which I don't hold an official rank, so I think I'll shoot this video soon. Perhaps at the meet next weekend. To my knowledge, no man has ranked in all four lifts. It's nice to be first.
April 13- Snatch, 24k: 30l/30r/15l/15/r/10l/10rwithout putting the kettlebell down. 110 reps. Squat: 5x5 @ 200. Bench Press: 5x5 @ 155. Deadlift: 1 set of 5 @ 250. Double Jerk, 2x16k: 5 min. @ 8 rpm.
April 12- Snatch, 24k: 25l,r/15l,r/10l,r/5l,r without putting the kettlebell down. 110 reps total.
April 11- Double Long Cycle, 16k. 10 minutes @ 6 rpm. (3 m., 2m. rest; 3 m., 2 m. rest; 2m., 2 m. rest, 2 m.) Total of 60 clean and jerks. Squat: 5x5@ 200. Bench Press: 5x5 @ 150 (felt light, ready to add weight). Deadlift: 5x5@ 250. Chin up: 5x5 @ 25. Single Jerk: 5x5/arm @ 32k.
April 10- Poomse practice- Taegeuk 1-6
April 9- Double Long Cycle, 16k- 6 minutes @ 6 rpm. Squat: 5x5@ 200. Bench Press: 5x5 @ 150. Deadlift: 5x5@ 250. Chin Ups: 5x5 @ 25.
April 8- day off from training
April 7- day off from training
April 6- Powerlifting mini test, to see where I stand: Squat: 252.5,267.5, 267.5. Bench Press: 202.5, 202.5, 207.5. Deadlift: 325, 345. Total: 780. I have a long way to go.
April 5- Bench Press: 185 x 5 singles; Squat: 230 x 5 singles; Deadlift: 305 x 3 singles. Double Jerk: 2x16k: 6 minutes @ 8rpm (48 jerks). 16k swing- 2 minutes @ 32 rpm (64) swings, left hand only- right hand has a large blister.
April 4- Bench Press: 185 x 5 singles; Squat: 230 x 5 singles; Deadlift: 305 x 3 singles. Double Jerk: 2x 16k- 5.5 minutes at 4 rpm- practice resting in the rack. 2x24k- 1 set of 10. 2x16k- 2 minutes @12rpm x 5. Total jerks: 2x 16k x 142 (9940 lbs.). Snatch: drop set: 32k x 10, 24k x 10, 16k x 5 sets of 20 with 1 minute rest. All left, then right. On the last set with the right hand, only got 12 reps because of a blister. Trying to increase my endurance with the 16k. I have read that strength endurance is best trained in a high state of fatigue, and drop sets are a great way to build strength and conditioning, while fatiguing the gripping muscles with fewer reps (less wear and tear on the hands) than high rep, lighter sets.
April 3- Bench Press: 185 x 5 singles; Squat: 230 x 5 singles; Deadlift: 305 x 5 singles. Double jerk: 2x16k- 5 minutes @ 8 rpm. Snatch: 16k: 50/50 reps x 2 sets.
April 2- Bench Press- 185. Five singles, then took the rest of the day off. Lower back feeling a little tender.
April 1- Went to the Blowing Rock Park for a couple hours after church. Did 35 chin ups (3 sets of 10, 1 set of 5), 35 dips (ditto), some pistols and one arm pushups. At home: 5 minutes of long cycle (2x16k) @6 rpm. Rack rest: 2x16k- 4 minutes. Cleans: 10 reps each with no rest. All right hand, then all left: 32k, 24k, 20k, 16k, 20k, 24k, 32k= 70 cleans per arm. Rest in lockout, 24k- 1 min. per arm.
April 29- A hot Sunday afternoon workout. 10 minutes nonstop juggling practice with the 12k kettlebell. Complex with 2 12k bells: snatch, clean, press, front squat, swing, press, front squat, jerk, renegade row (left, then right), one leg deadlift (left, then right, double kettlebells). 5,4,3,2,1 as fast as possible. Did not time it, but it got me puffing! 35 hindu pushups. Started a complex with the 20k: 1 minute press @ 12rpm, 1 minute snatch @ 12 rpm, 1 minute clean at 12 rpm, 1 minute jerk @ 12 rpm. Got right hand, then about 8 presses with the left and just bottomed out. Called it a day. Will do some stretching later.
April 28- Double Jerk: 2x12k- 6 minutes @ 6rpm, practicing relaxing between reps. Played around with the bench press: 3-5 singles @175, 185, and 190 lbs. Deadlift: singles @ 315, 325, 335.
April 27- Snatch, 12k: 10 minutes @ 20 rpm, 1 hand switch (100 snatches per arm). Double Jerk: 2x12k: 10 minutes @ 8 rpm (80 reps). Total tonnage: 9360 pounds, or 468 per minute.
April 26- Snatch, 30 lbs., 75 reps per arm. One arm Jerk: 30 lbs: 10 minutes @ 10rpm, one hand switch (50/50). One arm jerk: 24k, 20 reps per arm. Press, 16k: 10 reps per arm at a quick pace. Jerk: 2x16k- 3.5 minutes @ 6rpm.
April 25- Bench Press: 170 @ 5x5. Squat 220 @ 5x3. Deadlift: 315@ 5 singles.
April 24- Snatch, 30 lbs: 75 reps per arm. One arm Jerk: 30 lbs: 10 minutes @ 10rpm, one hand switch (50/50)
April 23- Bench Press: 170 @ 5x5. Squat: 220 @ 5x3. Chin ups: 3x5. One arm jerk, 16k: 5 minutes per arm @ 12 rpm = 60 reps per arm.
April 22- Cleaned up the gym, and did a little lifting. Bench press from the pins: 165 x 5. Kettlebell snatch: 30 pounds: 94 reps left, then 100 reps right, with about 30 minutes rest between them.
April 21- Competed at the North Carolina Kettlebell Sport Championships. Got 56 jerks @2x16, and 120 snatches @ 24k, with multiple hand switches.
April 20- Took a day off from training to rest for the meet tomorrow.
April 19- Yard work: mowing blowing, hauling, etc. Double rack hold: 2x16k, 10 minutes.
April 18- Squat: 5x5 @ 210; Bench press: 2x5 @ 160, 3x5 @ 165; Deadlift: 1x5 @ 260, 5 singles @ 300. Jerk: 2x16k: 3 minutes @ 8 rpm.
April 17- off from training
April 16- Squat: 5x5 @ 210; Bench Press: 5x5 @ 155; Deadlift: 5x5 @ 260. Chins: 2x5 @ 25. Double Jerk, 2x20k: 4 min. @ 8 rpm = 32 jerks. Snatch, 24k: 30l/30r/15l/15r= 45 snatches per arm.
April 15- Snatch, 24k: 30l/30r/15l/15/r/10l/10rwithout putting the kettlebell down. 110 reps.
April 14- Light yard work for about 2.5 hours, including push mowing, raking, and hauling with a wheelbarrow. Double jerk: 2x16- 7 minutes @ 8 rpm = 56 reps. Had I shot a video, this would make me Rank VI in the double jerk with USA Kettlebell Lifting. The double jerk is the only lift in which I don't hold an official rank, so I think I'll shoot this video soon. Perhaps at the meet next weekend. To my knowledge, no man has ranked in all four lifts. It's nice to be first.
April 13- Snatch, 24k: 30l/30r/15l/15/r/10l/10rwithout putting the kettlebell down. 110 reps. Squat: 5x5 @ 200. Bench Press: 5x5 @ 155. Deadlift: 1 set of 5 @ 250. Double Jerk, 2x16k: 5 min. @ 8 rpm.
April 12- Snatch, 24k: 25l,r/15l,r/10l,r/5l,r without putting the kettlebell down. 110 reps total.
April 11- Double Long Cycle, 16k. 10 minutes @ 6 rpm. (3 m., 2m. rest; 3 m., 2 m. rest; 2m., 2 m. rest, 2 m.) Total of 60 clean and jerks. Squat: 5x5@ 200. Bench Press: 5x5 @ 150 (felt light, ready to add weight). Deadlift: 5x5@ 250. Chin up: 5x5 @ 25. Single Jerk: 5x5/arm @ 32k.
April 10- Poomse practice- Taegeuk 1-6
April 9- Double Long Cycle, 16k- 6 minutes @ 6 rpm. Squat: 5x5@ 200. Bench Press: 5x5 @ 150. Deadlift: 5x5@ 250. Chin Ups: 5x5 @ 25.
April 8- day off from training
April 7- day off from training
April 6- Powerlifting mini test, to see where I stand: Squat: 252.5,
April 5- Bench Press: 185 x 5 singles; Squat: 230 x 5 singles; Deadlift: 305 x 3 singles. Double Jerk: 2x16k: 6 minutes @ 8rpm (48 jerks). 16k swing- 2 minutes @ 32 rpm (64) swings, left hand only- right hand has a large blister.
April 4- Bench Press: 185 x 5 singles; Squat: 230 x 5 singles; Deadlift: 305 x 3 singles. Double Jerk: 2x 16k- 5.5 minutes at 4 rpm- practice resting in the rack. 2x24k- 1 set of 10. 2x16k- 2 minutes @12rpm x 5. Total jerks: 2x 16k x 142 (9940 lbs.). Snatch: drop set: 32k x 10, 24k x 10, 16k x 5 sets of 20 with 1 minute rest. All left, then right. On the last set with the right hand, only got 12 reps because of a blister. Trying to increase my endurance with the 16k. I have read that strength endurance is best trained in a high state of fatigue, and drop sets are a great way to build strength and conditioning, while fatiguing the gripping muscles with fewer reps (less wear and tear on the hands) than high rep, lighter sets.
April 3- Bench Press: 185 x 5 singles; Squat: 230 x 5 singles; Deadlift: 305 x 5 singles. Double jerk: 2x16k- 5 minutes @ 8 rpm. Snatch: 16k: 50/50 reps x 2 sets.
April 2- Bench Press- 185. Five singles, then took the rest of the day off. Lower back feeling a little tender.
April 1- Went to the Blowing Rock Park for a couple hours after church. Did 35 chin ups (3 sets of 10, 1 set of 5), 35 dips (ditto), some pistols and one arm pushups. At home: 5 minutes of long cycle (2x16k) @6 rpm. Rack rest: 2x16k- 4 minutes. Cleans: 10 reps each with no rest. All right hand, then all left: 32k, 24k, 20k, 16k, 20k, 24k, 32k= 70 cleans per arm. Rest in lockout, 24k- 1 min. per arm.
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