Thursday, October 31, 2013

Personal Records

In the interest of consolidating my training log notes about PR's, they will be listed in this post.  They are not impressive, but they are improving.

Double Jerk:
  • 2x28k: 20 reps in 5m (Oct. 30, 2013)
  • 2x32k: 18 reps in 3m
  • 2x24k: 42 reps in 7m (Jan. 7, 2014)
  • 2x20k: 81 reps in 10m
  • 2x16k: 100 reps in 10m
Long Cycle:
  • 2x24k: 45 reps and one no-count in 8m (May 18, 2013)
  • 2x24k: 46 reps in 10m (June 23, 2014)
  • 2x20k: 70 reps in 10m
  • 2x16k: 90 reps in 10m
Single Clean and Jerk (one hand switch):
  • 28k: 89 reps in just over 9m (June 2012)
Snatch (one hand switch):
  • 24k: 95 reps
  • 32k: 56 reps
  • 16k: 200 reps in 10m
Bench Press: 225

Deadlift: 405

Squat: 315

Mile Run: 8:44

Tuesday, October 1, 2013

October 2013 Training Log

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.