October 31- 185 lb. Got to get back down! Day off from training, after five days in a row of 5-6 minute sets.
October 30- 184 lb. Felt like some heavy jerks, so did long cycle, 2x24, 1m @ 4rpm to warm up, then 3m, 2m, 1m of 2x32k jerks @ 4rpm; 1:1 work:rest. 24 2x32k jerks. Rested a few minutes then did 2x28k jerks: 5m @ 4rpm = 20 reps. A new PR for this weight. My conditioning was not a factor. My weak link was my triceps strength, and pain in my hands and forearms from the heavier weight.
October 29- 183 lb. for the second day in a row. Long cycle clean and jerk, 2x24k: 6m @ 4rpm. A few dips and light stretching.
October 28- 183 lb. This is a new low! Yesterday, I ate two pieces of French toast, two eggs, and two pop tarts for breakfast, a ham and cheese sandwich for lunch, and a burger, fries, and half a fried pork chop for supper. I thought I'd be up, not down, but I'll take it. My goal is to be under 180 before Dawn gets home on Nov. 5. Long cycle clean and jerk, 2x24k: 6m @ 4rpm = 24 reps. Some flexibility and Roman chair work.
October 27- 184 lb. Long cycle clean and jerk, 2x24k: 3:40 @ 5rpm (18 reps). 5m @ 4 rpm (20 reps). I think that I may need to work at 4rpm for the time being to work up to any respectable time. Spent 6m on the Nordic Track at about 150 bpm.
October 26- 183.5 lb. Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps. Nordic Track: 20 minutes @ average heart rate of 140 bpm = about 273 calories. Roman chair: full range situps and back raises, 10 slow, controlled reps each. Pullovers on the Roman chair, 25 lb., 10 reps. A little light Indian club swinging to loosen shoulders. Came back a few hours later and did jerks, 2x24k: 3m @ 6rpm = 18 reps; snatch, 24k: 3m (1 hand switch) @ 12rpm = 18/18.
October 25- no training.
October 24- no training.
October 23- 185 lb. Long cycle clean and jerk. A few reps with 2xx32k. Scheduled for six sets of 10 with 2x24k. Got 4 sets, then 2 reps into the fifth set, then gave out. Late night last night.
October 22- 184.5 lb. No training.
October 21- 184 lb. 2x24k long cycle, 7 sets of 9, 1 minute rest.
October 19, 20- no training.
October 18- 183.5 lb.- new low. Long cycle clean and jerk, 2x24k: 8 sets of 8 @ 6rpm pace. 64 reps. Average heart rate for 18 minutes: 175. Something around 350 calories burned.
October 17- 185 lb. Swings, 28k: 10 sets of 10. Chin ups, slow and steady: 10 sets of 2. All spread throughout the day, grease the groove style.
October 16- 184 lb. Indian clubs: 10m with 1.5 lb. Long cycle clean and jerk, 2x24k. 9 sets of 7 at a 6 rpm pace, 1m rest between sets. 63 reps.
October 14- 185 lb., 18.6% body fat. Approximately 150.5 lb. lean mass, 34.5 lb. fat. Indian club swinging- 10 minutes. Grease the groove dips and swings: throughout the day, 10 sets of 3 dips, 10 swings with 24k. 30 dips, 100 swings.
October 13- 185 lb. Long Cycle clean and jerk, 2x24k: 10 sets of 1m @ 6rpm = 60 reps. Planning to work on EDT for a few sessions. Starting 10x6, working down to 4x15, with 1m rest between sets. Goal: 30 reps in 5m.
October 12-185 lb. No training.
October 11- 185 lb. Indian club swinging- 5 min warm up. Long cycle clean and jerk, 2x24k: 3m, 2m @ 4rpm. 2x32k- 1m @ 4rpm; 2x28k- 1m @ 4rpm. Double jerk, 2x24k: 2m @ 6 rpm.
October 10- 186 lb. Dips: 5,10,10,10,10,5 = 50. Pistols- 2 sets of 10, alternating (5/5).
October 9- 184 lb. Lowest in a very long time! Long Cycle clean and jerk, 2x24k, working @ 4rpm: 5m, 3m, 2m = 40 reps. 1:1 work:rest ratio.
October 8- 185, no training.
October 7- 185 lb. Ate crap yesterday, and down half a pound? Feeling run down today. Scheduled to do 3 sets of 3m@ 8 rpm long cycle with 2x20k, but mentally, just not there. Some long cycle with 2x12k, 2x16k, and 2x20k- didn't count reps or time, just played around. Then did 5 sets of 1m @ 6rpm with 2x24k.
October 6- 185.5 lb. No training, but cleaned the gym and garage. Ate a lot of cookies and a Wendy's hamburger. Ugh.
October 5. No serious training. Went to an event in Asheville. Walked a lot, a few pistols.
October 4- 185.5 lb. Chocolate cake last night taking me in the wrong direction! Long cycle clean and jerk, 2x20k: 5 sets of 2m @ 8rpm = 80 reps. 2m rest between sets. Deadlift: 5 singles @ 315 lb.
October 3- 185 lb. Dips, Chins, Pistols: 4 ladders of 1,2,3 = 24 dips, 24 chins, and 24 pistols per leg. Deadlift: 5 singles @ 315 lb.
October 2- 184.5 lb. Long cycle clean and jerk, 2x20k: 4 sets of 2m @ 8rpm= 64 reps. Walked 3m ran 4m, walked 8m. Not much wind today. Deadlift: 5 singles @ 295 lb. 5 singles @315.
October 1- 185 lb. Bodyweight training: chins, dips, pistol squats: 4 ladders of 1,2,3 = 24 dips, 24 chins, 24 pistols per leg. 15 minutes of Indian club swinging, 1.5 lb. Deadlift: 5 singles @ 295 lb.
