July 31- 187.5 lb. Long cycle clean and jerk- 2x20k: 10m @ 6rpm = 60 reps. My best ever with this weight is 70 reps, so this is 86% of my best. Feeling much better.
July 30- 188 lb. Jerk-2x24k- 3m @ 6 rpm. Long cycle- 2x16k- 10m @ 6rpm (8rpm first min.)= 62 reps. First 10m set in a long time. A little coughing and wheezing during the set, but made it just fine. Rest about 5m. Long cycle- 2x24k: 1m on, 1m off @ 6rpm. 7 sets = 42 reps. Roman chair sit ups and back raises- 2 sets of 10.
July 29- 187 lb. First timed set in ages. Did long cycle, 5rpm. Drop set: 1m each with 28k, 24k, 20k, 16k, 12k. 5m, 25 reps. Not great, but better than I've been able to do lately. Some basic strength and mobility work- dips, chins, roman chair.
July 28- 186.5 lb. Still not much wind. Cleans, 2x20k: 6 reps on the minute for 8 minutes = 48 reps. Circuit of dips, Roman Chair situps, and Roman Chair back raises- 3 circuits of ten reps per movement. Mowed grass for about an hour, taking it slow.
July 27- 188 lb. Some Roman Chair work, but no serious training. Several sets of full situps and back extensions, plus a set of three full situps with 2 12k kettlebells overhead. Three weeks to the kettlebell meet.
July 26- still a little sick. Sinuses are open, but lungs are still constricted. Some light construction work. Snatches, 24k- 7 sets of 10 reps per arm, spread over about 30m =70/70. Not enough to aggravate my breathing, but enough to work up a sweat and keep moving.
July 23,24,25- Sick with a sinus infection. No training. Hope to get back in the game soon.
July 22- Jerk volume day, 2x28k. 5 jerks on the minute (about 25 seconds) for 15 minutes = 75 jerks. 9,225 pounds jerked overhead in 15 minutes. A little swimming in a cold river after supper.
July 21- 189 lb. Long cycle clean and jerk- 2x28k- 1m @ 5rpm = 5 reps. 2x24k: 3m, 3m, 1.5m @ 6 rpm, 3m rest between sets = 45 reps. Run .8 mile in 9:27.
July 20- legs still sore. Some jerks, cleans, and long cycle- nothing major. Mobility and flexibility work. Dips on new dip stand: 3 sets of 10.
July 19- no training. Legs pretty sore from yesterday.
July 18- Clean volume day. 70 cleans, 2x24k. 5 on the minute for 10m, then two sets of 10. Squats, fast, 135lb. 5 on the minute for 5m = 25.
July 17- Jerk volume today. 100 jerks, 2x24k. First 60 reps in 9m.
July 16- 188 lb. Long cycle clean and jerk. Taking advice from a couple of CMS ranked lifters, I'm increasing the volume to get past my plateau. I think my problems are twofold: conditioning, and mental. Mentally, I'm just really not motivated right now. When I get into a set and it hurts, I just want to quit. Conditioning contributes to this- if my conditioning were better, I could suck it up and finish. 2x24k: 3m @ 5rpm= 15. 1, 2, 1m @ 6rpm = 24. 1m @ 5rpm = 5. 10 minutes of 5 reps on the minute (about 25 seconds), then dropping the bells to rest until the next minute begins = 50 reps in 10m. 50 reps in 10m is a personal best for volume, but I did not rest in the rack the whole time. Total reps this session: 94.
July 15- Long cycle clean and jerk: 2x28k: 7 reps @ 4rpm. 2x24k: 6m @ 4 rpm =24 reps. 2x20k: 19 reps @ 6rpm. 2x24k: 1m @ 8rpm. Mowed the grass about 30m.
July 14- Long Cycle clean and jerk- 2x28k- 1:30 @ 4rpm = 6 reps. 2x24k: 4m @ 5 rpm = 20. 2x20k: 16, 18 reps @ 8rpm. Jerk- 2x24k: 3m @ 3rpm. 2x20k: 3m @ 8rpm.
July 12- Long cycle clean and jerk- 2x28k- 2:15 @ 4 rpm= 9 reps. 2x24k- 6:00 @ 5 rpm = 30 reps. Chins: 9,8,7,6,5= 35. Dips: 9,8,7,6,5 = 35. Pistol squats: 7,6,5,4,3 = 25 per leg. 10 lb. counterweight.
July 11- 189 lb. day off. Planned to train, but woke up early feeling sick. Not quite right all day. Took early bedtime.
July 10- day off.
July 9- Long cycle clean and jerk- 2x28k: 2m @ 4 rpm = 8. 2x24k: 5:12 @ 5rpm = 26. 2x20k: 3:30 @ 6rpm = 21; 3:50 @ 6rpm = 23. Nordic Track: 5m. Chins: 8,8,7,6,5 = 34. Dips: 8,8,7,6,5 = 34. Pistol squats: 6,5,5,4,3 = 23 with 7.5 lb. counterweight.
July 8- day off.
July 7- Long cycle clean and jerk- 2x28k: 7 reps @ 4rpm pace. 2x24k: 21 reps @ 5rpm pace. 2x20k: 19, 21 @ 6rpm pace. Total reps: 68. Total time under load: about 12:30. Mowed grass for 45 minutes, then chins: 8,7,7,6,5 = 33. Dips: 8,7,7,6,5 = 33. Pistol squats: 6,5,4,4,3 = 22. Dropped counterweight in pistols from 10lb. to 7.5 lb.
July 6- no serious training. Swimming and hot tub for a couple of hours.
July 5- 188 lbs. Long cycle clean and jerk: 2x28k- 6 reps at 4rpm pace; 2x24k- 21 reps @ 5rpm pace; 2x20k- 17,19 @ 6rpm pace. Chins: 8,7,6,6,5 = 32. Dips: 8,7,6,6,5 = 32. Pistol squats: 6,5,4,3,3 = 21. Did chins, dips, and pistols as a circuit after long cycle. Really tired at the end of the session.
July 4- 187 lbs. Nordic Track: 45 minutes at an average of 160 bpm, then chins, dips, and pistols. Heart rate averaged 160 for an hour and 5 minutes, for an estimated 1087 calories burned. Chins: 8,7,6,5,5 =31; dips: 8,7,6,5,5 = 31; Pistol squats: 6,5,4,3,2. Several firsts today. This is the first time I've done 45 minutes on the ski machine, and the first time I've done more than 5 pistols per leg in a single set. First time in a long time I've burned over 1,000 calories in a single session.
July 3- 187 lbs. Long cycle clean and jerk: 28k- 5 reps @ 4rpm pace; 24k- 18 reps @ 6rpm pace; 20k- 15, 16 reps @ 8rpm pace. 1:00-1:30 rest between sets. Finished in 11:00 Chins: 8,7,6,5,4 = 30. Dips: 8,7,6,5,4 = 30. 15 minutes on the Nordic Track. Very hot and humid; tough session for me.
July 2- very little training. Pistol squats, flat footed and barefoot, 10 lb. plate: 5,5,4,3,2.
July 1- Long Cycle clean and jerk: 2x24k- 4.5m @ 4rpm (18 reps). 2x20k: 3m @ 5 rpm (15 reps). 2x28k: 1m @ 5 rpm. 2x24k: 3m @ 5 rpm. 2x20k: 13, 14 reps @ 6 rpm pace. Chins: 7,7,6,5,4 = 29. Dips: 7,7,6,5,4 = 29. Pistol squats: 5,4,3,3,2 = 17 per leg. Worked for several hours on a small building project.
July 30- 188 lb. Jerk-2x24k- 3m @ 6 rpm. Long cycle- 2x16k- 10m @ 6rpm (8rpm first min.)= 62 reps. First 10m set in a long time. A little coughing and wheezing during the set, but made it just fine. Rest about 5m. Long cycle- 2x24k: 1m on, 1m off @ 6rpm. 7 sets = 42 reps. Roman chair sit ups and back raises- 2 sets of 10.
July 29- 187 lb. First timed set in ages. Did long cycle, 5rpm. Drop set: 1m each with 28k, 24k, 20k, 16k, 12k. 5m, 25 reps. Not great, but better than I've been able to do lately. Some basic strength and mobility work- dips, chins, roman chair.
July 28- 186.5 lb. Still not much wind. Cleans, 2x20k: 6 reps on the minute for 8 minutes = 48 reps. Circuit of dips, Roman Chair situps, and Roman Chair back raises- 3 circuits of ten reps per movement. Mowed grass for about an hour, taking it slow.
July 27- 188 lb. Some Roman Chair work, but no serious training. Several sets of full situps and back extensions, plus a set of three full situps with 2 12k kettlebells overhead. Three weeks to the kettlebell meet.
July 26- still a little sick. Sinuses are open, but lungs are still constricted. Some light construction work. Snatches, 24k- 7 sets of 10 reps per arm, spread over about 30m =70/70. Not enough to aggravate my breathing, but enough to work up a sweat and keep moving.
July 23,24,25- Sick with a sinus infection. No training. Hope to get back in the game soon.
July 22- Jerk volume day, 2x28k. 5 jerks on the minute (about 25 seconds) for 15 minutes = 75 jerks. 9,225 pounds jerked overhead in 15 minutes. A little swimming in a cold river after supper.
July 21- 189 lb. Long cycle clean and jerk- 2x28k- 1m @ 5rpm = 5 reps. 2x24k: 3m, 3m, 1.5m @ 6 rpm, 3m rest between sets = 45 reps. Run .8 mile in 9:27.
July 20- legs still sore. Some jerks, cleans, and long cycle- nothing major. Mobility and flexibility work. Dips on new dip stand: 3 sets of 10.
July 19- no training. Legs pretty sore from yesterday.
July 18- Clean volume day. 70 cleans, 2x24k. 5 on the minute for 10m, then two sets of 10. Squats, fast, 135lb. 5 on the minute for 5m = 25.
July 17- Jerk volume today. 100 jerks, 2x24k. First 60 reps in 9m.
July 16- 188 lb. Long cycle clean and jerk. Taking advice from a couple of CMS ranked lifters, I'm increasing the volume to get past my plateau. I think my problems are twofold: conditioning, and mental. Mentally, I'm just really not motivated right now. When I get into a set and it hurts, I just want to quit. Conditioning contributes to this- if my conditioning were better, I could suck it up and finish. 2x24k: 3m @ 5rpm= 15. 1, 2, 1m @ 6rpm = 24. 1m @ 5rpm = 5. 10 minutes of 5 reps on the minute (about 25 seconds), then dropping the bells to rest until the next minute begins = 50 reps in 10m. 50 reps in 10m is a personal best for volume, but I did not rest in the rack the whole time. Total reps this session: 94.
July 15- Long cycle clean and jerk: 2x28k: 7 reps @ 4rpm. 2x24k: 6m @ 4 rpm =24 reps. 2x20k: 19 reps @ 6rpm. 2x24k: 1m @ 8rpm. Mowed the grass about 30m.
July 14- Long Cycle clean and jerk- 2x28k- 1:30 @ 4rpm = 6 reps. 2x24k: 4m @ 5 rpm = 20. 2x20k: 16, 18 reps @ 8rpm. Jerk- 2x24k: 3m @ 3rpm. 2x20k: 3m @ 8rpm.
July 12- Long cycle clean and jerk- 2x28k- 2:15 @ 4 rpm= 9 reps. 2x24k- 6:00 @ 5 rpm = 30 reps. Chins: 9,8,7,6,5= 35. Dips: 9,8,7,6,5 = 35. Pistol squats: 7,6,5,4,3 = 25 per leg. 10 lb. counterweight.
July 11- 189 lb. day off. Planned to train, but woke up early feeling sick. Not quite right all day. Took early bedtime.
July 10- day off.
July 9- Long cycle clean and jerk- 2x28k: 2m @ 4 rpm = 8. 2x24k: 5:12 @ 5rpm = 26. 2x20k: 3:30 @ 6rpm = 21; 3:50 @ 6rpm = 23. Nordic Track: 5m. Chins: 8,8,7,6,5 = 34. Dips: 8,8,7,6,5 = 34. Pistol squats: 6,5,5,4,3 = 23 with 7.5 lb. counterweight.
July 8- day off.
July 7- Long cycle clean and jerk- 2x28k: 7 reps @ 4rpm pace. 2x24k: 21 reps @ 5rpm pace. 2x20k: 19, 21 @ 6rpm pace. Total reps: 68. Total time under load: about 12:30. Mowed grass for 45 minutes, then chins: 8,7,7,6,5 = 33. Dips: 8,7,7,6,5 = 33. Pistol squats: 6,5,4,4,3 = 22. Dropped counterweight in pistols from 10lb. to 7.5 lb.
July 6- no serious training. Swimming and hot tub for a couple of hours.
July 5- 188 lbs. Long cycle clean and jerk: 2x28k- 6 reps at 4rpm pace; 2x24k- 21 reps @ 5rpm pace; 2x20k- 17,19 @ 6rpm pace. Chins: 8,7,6,6,5 = 32. Dips: 8,7,6,6,5 = 32. Pistol squats: 6,5,4,3,3 = 21. Did chins, dips, and pistols as a circuit after long cycle. Really tired at the end of the session.
July 4- 187 lbs. Nordic Track: 45 minutes at an average of 160 bpm, then chins, dips, and pistols. Heart rate averaged 160 for an hour and 5 minutes, for an estimated 1087 calories burned. Chins: 8,7,6,5,5 =31; dips: 8,7,6,5,5 = 31; Pistol squats: 6,5,4,3,2. Several firsts today. This is the first time I've done 45 minutes on the ski machine, and the first time I've done more than 5 pistols per leg in a single set. First time in a long time I've burned over 1,000 calories in a single session.
July 3- 187 lbs. Long cycle clean and jerk: 28k- 5 reps @ 4rpm pace; 24k- 18 reps @ 6rpm pace; 20k- 15, 16 reps @ 8rpm pace. 1:00-1:30 rest between sets. Finished in 11:00 Chins: 8,7,6,5,4 = 30. Dips: 8,7,6,5,4 = 30. 15 minutes on the Nordic Track. Very hot and humid; tough session for me.
July 2- very little training. Pistol squats, flat footed and barefoot, 10 lb. plate: 5,5,4,3,2.
July 1- Long Cycle clean and jerk: 2x24k- 4.5m @ 4rpm (18 reps). 2x20k: 3m @ 5 rpm (15 reps). 2x28k: 1m @ 5 rpm. 2x24k: 3m @ 5 rpm. 2x20k: 13, 14 reps @ 6 rpm pace. Chins: 7,7,6,5,4 = 29. Dips: 7,7,6,5,4 = 29. Pistol squats: 5,4,3,3,2 = 17 per leg. Worked for several hours on a small building project.
