August 30- 186.5 lb., 23% body fat. 43 pounds of fat, 143.5 pounds of lean mass. Long Cycle: 2x20k- 4 sets of 1:30 @ 8rpm, 1:30 rest. 48 reps. VWC snatch, 15:15 (7), 16k: 20 sets in 10:00. 140 snatches.
August 29- 188 lb. No training.
August 28- Deadlift: 15 singles @ 230. Long Cycle, 2x20k: 6 sets of 1m @ 8rpm, 1m rest.
August 27- Deadlift: 3 singles @ 315. Hardstyle swings: 3 minutes of 15:15 swings, 9 reps per work period. 54 reps @ 24k.
August 26- 189 lb. Turkish Get Up: 5m @ 16k. Deadlift: 3 singles @ 315. Long Cycle Clean and Jerk: 2x18k- 5m @ 6rpm. 2x20k- 3m @ 6rpm. 2x16k- 8m @ 4 rpm. 2x20k- 5 sets of 1m @ 8rpm.
August 25- 188 lb. Nordic Track ski machine: 60 minutes at an average heart rate of 145 = 850-900 calories burned. First time doing an hour of continuous steady-state cardio. Not physically too tough, but mentally, hard to keep going. Rested about 30 minutes, then did 20 sets (10m) of VWC snatches (15:15 @ 7 reps), with 16k. Heart rate: 168. Calories burned: 180. Total training today was 70 minutes of work, burning over 1,000 calories. It's after 2:00 pm, and I have burned more calories than I have eaten today in training alone, not counting my RMR.
August 24- no training. Long day of other activities, including about 90 minutes of yard work.
August 23- 188.5- Deadlift: 5 singles @ 315. Long Cycle clean and jerk, 2x18k: 1m @ 6rpm; 10m @ 6rpm = 60 reps. Pulse 186 after set. About 200 calories burned. 66 reps total. This was my fifth 10 minute set with the 16k's with 5 lb. taped on. It was tough enough that I wished not to be doing it, but nowhere near a max effort. Time to step up to 12 minutes at this pace.
August 22- 189 lb. day off from training- first in seven days.
August 21- Long cycle clean and jerk, 2x20k: 7m @ 6rpm = 42 reps. Deadlift: 5 singles on the minute @ 315lb. Bent press, 32k: 2 singles per arm. Double jerk, 2x12k: 3m @ 20 rpm = 60 reps in 3 minutes. Feeling quite a bit sore afterward.
August 20- 188 lb.- Deadlift: 3 singles @ 315lb. Kettlebell press, 28k: 5 singles per arm. Long cycle- 2x18k- several 2-3 minute sets at 6rpm and 8rpm. Jerk- 2x20k: 1m @ 6 rpm. Did not have a 10 minute set in me today, mentally. Some Roman chair core work.
August 19- 187.5 lb. Deadlift- quick warm up on Roman chair, then three singles @ 315. Kettlebell military press, 28k: 5 singles per arm. Long cycle clean and jerk, 2x18k: 10m @ 6rpm. 174 bpm at the end of the set = about 188 calories burned. Some Roman chair work with a 6lb medicine ball. Fifth day in a row of 10 minute sets.
August 18- Long Cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps. Pulse 186 bpm at conclusion of set = about 200 calories. Rest a while, then some Roman chair work: sit ups and back raises, 2 sets of 10 easy reps each. Deadlift: several easy singles @ 225lb. Just greasing the groove. Finished with a moderately difficult 315. My first 300+ pull in a very long time. Some stretching.
August 17- hands needed a break from cleans, so did 10 minutes of 1 arm jerks @ 12rpm with 20k. Switched hands at 2m, then 1m for the duration. 120 jerks. Rested 5 minutes, then ran 1 mile in 10:21.
August 16- 189 pounds. Up about 3 pounds on vacation. Good thing I dropped the meet, or I'd be in a heavier division with a full field. Don't want to be the fourth man in a field of heavyweights! Deadlift: 5,3,2 @ 230 lb. Long Cycle, 2x18k: 1m @ 6rpm x2. Double Jerk, 2x18k: 3m @ 8rpm = 24 reps. Snatch, 18k: 4m @ 12rpm (24/24). Came back later and did Long Cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps.
August 11-15- vacation- ate junk and laid around. Got home and did long cycle clean and jerk, 2x18k- 10m @ 6rpm = 60 reps. Improvised 18k bell by taping a 5lb plate to 16k bells with 100 mph tape. Going to try an incremental progression. Deadlift: 5,3,2 @ 215 lb.
August 10- 185.75 lb. Decided not to lift in the meet next week, so the pressure is off during vacation next week. I'll be able to take it easy!
August 9- 185.5 lb. Lowest I've been in a while. No serious training today- stretching and foam rolling for rehab after four days of training. A little lifting after supper.
August 8- 187 lb. 1 mile run, downhill first half, uphill second. 9:51. Some Roman chair work.
August 7- 190 lb. Pigged out yesterday- time to get back on track! Long Cycle clean and jerk- 2x16k: 13m @ 6rpm plus a spare rep = 79 reps. Rested a few minutes, then 5 sets of 1m @ 5rpm with 2x24k = 25 reps. Some Roman Chair work. Went to bed weighing 189 lb.
August 6- 188 lb. Long cycle- 2x16k: 13m @ 6rpm = 78 reps.
August 5- 187 lb.- Long Cycle- 2x24k: 5m @ 4rpm. A small tear on a callous. Jerk: 2x28k: 2m @ 6rpm.
August 4- 186.5 lb- no training
August 3- 186.5 lb. Long Cycle- 2x16k: 1m @ 8rpm. Jerk- 2x32k- 1m @ 6 rpm. Jerk- 2x24k: 5m @ 6rpm = 30 reps. Ran the neighborhood: .8 miles with a few small hills. 7:51. First time I ran it without stopping to walk.
August 2- 188 lb. Strength training with 2x32k long cycle: 3 ladders of 2,3,5 at a 5rpm pace = 30 reps. Not rushing between sets. Rest a while, then 2x24k long cycle: 2m, 2m, 1m @ 6rpm, 2m rest between sets. 30 reps. Roman chair situps and back raises: 3x10.
August 1- No training today, after the last two days of 10m sets. Even snuck in an afternoon nap for recovery.
August 29- 188 lb. No training.
August 28- Deadlift: 15 singles @ 230. Long Cycle, 2x20k: 6 sets of 1m @ 8rpm, 1m rest.
August 27- Deadlift: 3 singles @ 315. Hardstyle swings: 3 minutes of 15:15 swings, 9 reps per work period. 54 reps @ 24k.
August 26- 189 lb. Turkish Get Up: 5m @ 16k. Deadlift: 3 singles @ 315. Long Cycle Clean and Jerk: 2x18k- 5m @ 6rpm. 2x20k- 3m @ 6rpm. 2x16k- 8m @ 4 rpm. 2x20k- 5 sets of 1m @ 8rpm.
August 25- 188 lb. Nordic Track ski machine: 60 minutes at an average heart rate of 145 = 850-900 calories burned. First time doing an hour of continuous steady-state cardio. Not physically too tough, but mentally, hard to keep going. Rested about 30 minutes, then did 20 sets (10m) of VWC snatches (15:15 @ 7 reps), with 16k. Heart rate: 168. Calories burned: 180. Total training today was 70 minutes of work, burning over 1,000 calories. It's after 2:00 pm, and I have burned more calories than I have eaten today in training alone, not counting my RMR.
August 24- no training. Long day of other activities, including about 90 minutes of yard work.
August 23- 188.5- Deadlift: 5 singles @ 315. Long Cycle clean and jerk, 2x18k: 1m @ 6rpm; 10m @ 6rpm = 60 reps. Pulse 186 after set. About 200 calories burned. 66 reps total. This was my fifth 10 minute set with the 16k's with 5 lb. taped on. It was tough enough that I wished not to be doing it, but nowhere near a max effort. Time to step up to 12 minutes at this pace.
August 22- 189 lb. day off from training- first in seven days.
August 21- Long cycle clean and jerk, 2x20k: 7m @ 6rpm = 42 reps. Deadlift: 5 singles on the minute @ 315lb. Bent press, 32k: 2 singles per arm. Double jerk, 2x12k: 3m @ 20 rpm = 60 reps in 3 minutes. Feeling quite a bit sore afterward.
August 20- 188 lb.- Deadlift: 3 singles @ 315lb. Kettlebell press, 28k: 5 singles per arm. Long cycle- 2x18k- several 2-3 minute sets at 6rpm and 8rpm. Jerk- 2x20k: 1m @ 6 rpm. Did not have a 10 minute set in me today, mentally. Some Roman chair core work.
August 19- 187.5 lb. Deadlift- quick warm up on Roman chair, then three singles @ 315. Kettlebell military press, 28k: 5 singles per arm. Long cycle clean and jerk, 2x18k: 10m @ 6rpm. 174 bpm at the end of the set = about 188 calories burned. Some Roman chair work with a 6lb medicine ball. Fifth day in a row of 10 minute sets.
August 18- Long Cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps. Pulse 186 bpm at conclusion of set = about 200 calories. Rest a while, then some Roman chair work: sit ups and back raises, 2 sets of 10 easy reps each. Deadlift: several easy singles @ 225lb. Just greasing the groove. Finished with a moderately difficult 315. My first 300+ pull in a very long time. Some stretching.
August 17- hands needed a break from cleans, so did 10 minutes of 1 arm jerks @ 12rpm with 20k. Switched hands at 2m, then 1m for the duration. 120 jerks. Rested 5 minutes, then ran 1 mile in 10:21.
August 16- 189 pounds. Up about 3 pounds on vacation. Good thing I dropped the meet, or I'd be in a heavier division with a full field. Don't want to be the fourth man in a field of heavyweights! Deadlift: 5,3,2 @ 230 lb. Long Cycle, 2x18k: 1m @ 6rpm x2. Double Jerk, 2x18k: 3m @ 8rpm = 24 reps. Snatch, 18k: 4m @ 12rpm (24/24). Came back later and did Long Cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps.
August 11-15- vacation- ate junk and laid around. Got home and did long cycle clean and jerk, 2x18k- 10m @ 6rpm = 60 reps. Improvised 18k bell by taping a 5lb plate to 16k bells with 100 mph tape. Going to try an incremental progression. Deadlift: 5,3,2 @ 215 lb.
August 10- 185.75 lb. Decided not to lift in the meet next week, so the pressure is off during vacation next week. I'll be able to take it easy!
August 9- 185.5 lb. Lowest I've been in a while. No serious training today- stretching and foam rolling for rehab after four days of training. A little lifting after supper.
August 8- 187 lb. 1 mile run, downhill first half, uphill second. 9:51. Some Roman chair work.
August 7- 190 lb. Pigged out yesterday- time to get back on track! Long Cycle clean and jerk- 2x16k: 13m @ 6rpm plus a spare rep = 79 reps. Rested a few minutes, then 5 sets of 1m @ 5rpm with 2x24k = 25 reps. Some Roman Chair work. Went to bed weighing 189 lb.
August 6- 188 lb. Long cycle- 2x16k: 13m @ 6rpm = 78 reps.
August 5- 187 lb.- Long Cycle- 2x24k: 5m @ 4rpm. A small tear on a callous. Jerk: 2x28k: 2m @ 6rpm.
August 4- 186.5 lb- no training
August 3- 186.5 lb. Long Cycle- 2x16k: 1m @ 8rpm. Jerk- 2x32k- 1m @ 6 rpm. Jerk- 2x24k: 5m @ 6rpm = 30 reps. Ran the neighborhood: .8 miles with a few small hills. 7:51. First time I ran it without stopping to walk.
August 2- 188 lb. Strength training with 2x32k long cycle: 3 ladders of 2,3,5 at a 5rpm pace = 30 reps. Not rushing between sets. Rest a while, then 2x24k long cycle: 2m, 2m, 1m @ 6rpm, 2m rest between sets. 30 reps. Roman chair situps and back raises: 3x10.
August 1- No training today, after the last two days of 10m sets. Even snuck in an afternoon nap for recovery.
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