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.
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.
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