Nov. 30- 181 lb. No training- lots going on today with family. Five day training summary:
Nov. 28- 180 lb. One hand swings, 24k: 100 in 5m, in sets of 10. Rest 1m, then TGU, 24k: 10 in 10m.
Nov. 27- 180 lb. Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. Rested 3m, then did 100 swings, in sets of 10, in 5m, with 24k. Rested two minutes, then did 1 TGU on the minute for 10 minutes with 24k. Swings and getups are from Pavel's Simple and Sinister book. Worked 22 out of 27 minutes. Looks like a good GPP program to complement my GS training.
Nov. 26- 180.25 lb. Long cycle clean and jerk, 2x24k: 5m @ 4 rpm = 20 reps. 2x28: 2m @ 4 rpm = 8 reps. Came back later and did Turkish Get Ups, 5 per arm. First two with 32k, last three with 24. 100 swings, 24k, in sets of 10, hand to hand, on the minute. Simple and sinister!
Nov. 25- 181 lb. Up from eating out all weekend. I can feel the fluid retention from all the salt. I'll flush it soon enough. Long cycle clean and jerk, 2x24k: 5m @ 4rpm = 20 reps. This felt really easy today, but I was a little stiff in my low back from days off in an unfamiliar bed, so I stopped at 5m. Rested a few minutes, then did barbell back squat, 135, 5rpm for 2m. Nothing heroic, just 10 reps with one wheel per side. Kept the bar on my back, and did a rep every 12 seconds. Then did 2m of dips @ 6rpm. Rested standing between reps. 12 reps. I may incorporate timed sets of squats and dips into my training, to give me more strength as I get further into my long cycle sets. Did about 2 hours of light yard work, raking leaves.
Nov. 22-24- no training, did not weigh in. Went out of town with Dawn for some R and R with no kids.
Nov. 21- 179 lb. Rest day. In the last four-day block I did 38 minutes of long cycle work sets, totaling 172 reps, at an average pace of 4.5 rpm. 37 minutes of additional cardio. I'll take about three days off with activities I've got coming up this weekend, and get back at it Sunday.
Nov. 20- 179 lb. Long Cycle clean and jerk, 2x24k: 5m @ 4 rpm; 3m @ 5 rpm, 1m @ 10 rpm. Total: 9m, 45 reps. Rested a few minutes, then did Pavel's "man maker" for cardio- 12 minutes of sets of 10 swings with 24k, alternated with jogging. Total of 100 swings. Ended session feeling good. Came back in the evening for presses- 10 reps per arm with 24k and 20k. Dimel deadlifts: 10 reps @ 135.
Nov. 19- 180 lb. Long cycle clean and jerk, 2x24k: 5m @ 4rpm (20 reps); 3m @ 4 rpm (12 reps); 2m @ 5rpm (10 reps). Total: 10m, 42 reps. Nordic Track: quick 5 minute session.
Nov. 18- 181 lb. Killed a bag of chocolate covered peanuts last night. Ugh. Eating much cleaner today. Long Cycle clean and jerk, 2x24k: 5m- 1st 3m @ 5rpm, last 2m @ 4rpm. 23 reps. Rested a few minutes, then 5m @ 4rpm. 20 reps. Total: 10m, 43 reps. Going to start incorporating a few faster sets (5rpm), longer sets (6-7m) and multiple 5m sets. Probably not every session, but several a week. I'm starting to feel like I "own" 5m @ 4 rpm, and refining both my clean and jerk technique at this weight. The 24k's are heavy enough that technique is starting to become more important. With the 16 and 20k bells, I think I was relying on strength more than perfect technique, particularly in the clean. I want MS, but I have hold myself back to specific milestones along the way. My immediate goal is 10m @ 4rpm with the 24k's. 40 reps won't be a PR (my best is 46), but 10 minutes at a controlled pace is essential. After that, the goal is 10m at 5rpm.
Nov. 17- 180 lb. AM training: dragged a 45 pound plate around the yard with a 3/4 inch manila rope for 20 minutes, non stop. Just kept dragging every way I could think to hold it. Average heart rate: 150. Approximately 300 calories burned. Planning a kettlebell session this afternoon. PM training: 20 minutes of stretching with Dawn. Long cycle clean and jerk, 2x24k: 6m @ 4rpm = 24 reps. 3 sets of 1m on, 1m off @ 6rpm = 18 reps. A few reps of long cycle with 2x32k and 2x28k.
Nov. 16- 179 lb. No training.
Nov. 15- 180 lb. Long cycle clean and jerk, 2x24k: 5m @ 4rpm.
Nov. 14- 180 lb. Long cycle clean and jerk, 2x24k: 5m @ 4 rpm. I'm making this my baseline. Last week, I progressed to 7m as fast as I could, and as soon as I hit 7m three times, I jumped to 5rpm. That was just too fast. I'm going to keep logging 20 reps at a time until it's really comfortable, then move up a little more slowly. No rush.
Nov. 13- 180 lb. Long cycle clean and jerk, 2x32k: 3m @ 2rpm. 2x24k: 2.5m @ 3m. Monday's high volume with the 32k's has me tired and sore. Came back in the afternoon and did 5m @ 4rpm with 2x24k.
Nov. 12- 179.5 lb. Under 180 for the first time in over a year! Took a light day after yesterday's training. Long cycle clean and jerk, 2x24k- 2m @ 5rpm. Jerk, 2x24k- 1m @ 12rpm. Rack hold, 2x24k: 2m.
Nov. 11- 181 lb. Long cycle clean and jerk: 2x32k- 2m @ 3rpm, rest 3m, 1m @ 3rpm. 9 reps. Trying to get comfortable with the weight. Rest about 5m, then 2x24k- 5m @ 5rpm. Rested a while, straightened up gym, then 20 minutes Nordic Track. Came back in the afternoon and did 10 sets of 5 cleans, 2x32k, grease the groove style. At least 15 minutes between sets, while doing other things.
Nov. 10- 181 lb. No training. Very long weekend.
Nov. 9- 182 lb. No training today. Weight has been creeping back up since Dawn came home. Time to tighten up the diet.
Nov. 8- 181 lb. No training.
Nov. 7- 181 lb. Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps. Nordic Track: 20m @ 156 bpm = about 320 calories.
Nov. 6- 180 lb. Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. 2x28k: 3m @ 4rpm = 12 reps. No time for cardio.
Nov. 5- 181 lb. No training. Went to bed at 1:00 am weighing 182.
Nov. 4- 180 lb. Feels great to be this low again. A cruising weight of 175 is a real possibility. Long cycle clean and jerk, 2x24k: 5m @ 4rpm = 20 reps. Didn't have 7 minutes in me. Legs and low back feeling sore. A few doubles in long cycle, 2x28k for strength work. Nordic track: 7.5 minutes An easy day. Going to bed weighing 182.5.
Nov. 3- 182 lb. Last time my weight was this low was September 14, 2012- over a year ago. I gained weight last winter and never took it off. Strange how it creeps on you, and your heavier weight becomes the new normal. I might make my goal of being under 180 by Wednesday, but if not, I'll be very close. Training: Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. Getting more comfortable with longer sets at this pace. Nordic Track, 20m.
Nov. 2- 183 lb., 18.6% body fat. Approximately 34 lb. of fat and 149 lb. lean mass. On my feet all day, but no training. A little stretching and prying squats.
Nov. 1- 183 lb. Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. HR about 178. (135 calories) Rest 4m, then Nordic Track for 20m. Average heart rate: 155. About 320 calories. About 465 calories in just over 30m.
- Long cycle reps: 108
- Long cycle time: 27 minutes
- Swings: 400
- Get Ups: 20 per arm
- Squats: 10
- Dips: 12
- Total training time: 69 minutes of working sets
Nov. 28- 180 lb. One hand swings, 24k: 100 in 5m, in sets of 10. Rest 1m, then TGU, 24k: 10 in 10m.
Nov. 27- 180 lb. Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. Rested 3m, then did 100 swings, in sets of 10, in 5m, with 24k. Rested two minutes, then did 1 TGU on the minute for 10 minutes with 24k. Swings and getups are from Pavel's Simple and Sinister book. Worked 22 out of 27 minutes. Looks like a good GPP program to complement my GS training.
Nov. 26- 180.25 lb. Long cycle clean and jerk, 2x24k: 5m @ 4 rpm = 20 reps. 2x28: 2m @ 4 rpm = 8 reps. Came back later and did Turkish Get Ups, 5 per arm. First two with 32k, last three with 24. 100 swings, 24k, in sets of 10, hand to hand, on the minute. Simple and sinister!
Nov. 25- 181 lb. Up from eating out all weekend. I can feel the fluid retention from all the salt. I'll flush it soon enough. Long cycle clean and jerk, 2x24k: 5m @ 4rpm = 20 reps. This felt really easy today, but I was a little stiff in my low back from days off in an unfamiliar bed, so I stopped at 5m. Rested a few minutes, then did barbell back squat, 135, 5rpm for 2m. Nothing heroic, just 10 reps with one wheel per side. Kept the bar on my back, and did a rep every 12 seconds. Then did 2m of dips @ 6rpm. Rested standing between reps. 12 reps. I may incorporate timed sets of squats and dips into my training, to give me more strength as I get further into my long cycle sets. Did about 2 hours of light yard work, raking leaves.
Nov. 22-24- no training, did not weigh in. Went out of town with Dawn for some R and R with no kids.
Nov. 21- 179 lb. Rest day. In the last four-day block I did 38 minutes of long cycle work sets, totaling 172 reps, at an average pace of 4.5 rpm. 37 minutes of additional cardio. I'll take about three days off with activities I've got coming up this weekend, and get back at it Sunday.
Nov. 20- 179 lb. Long Cycle clean and jerk, 2x24k: 5m @ 4 rpm; 3m @ 5 rpm, 1m @ 10 rpm. Total: 9m, 45 reps. Rested a few minutes, then did Pavel's "man maker" for cardio- 12 minutes of sets of 10 swings with 24k, alternated with jogging. Total of 100 swings. Ended session feeling good. Came back in the evening for presses- 10 reps per arm with 24k and 20k. Dimel deadlifts: 10 reps @ 135.
Nov. 19- 180 lb. Long cycle clean and jerk, 2x24k: 5m @ 4rpm (20 reps); 3m @ 4 rpm (12 reps); 2m @ 5rpm (10 reps). Total: 10m, 42 reps. Nordic Track: quick 5 minute session.
Nov. 18- 181 lb. Killed a bag of chocolate covered peanuts last night. Ugh. Eating much cleaner today. Long Cycle clean and jerk, 2x24k: 5m- 1st 3m @ 5rpm, last 2m @ 4rpm. 23 reps. Rested a few minutes, then 5m @ 4rpm. 20 reps. Total: 10m, 43 reps. Going to start incorporating a few faster sets (5rpm), longer sets (6-7m) and multiple 5m sets. Probably not every session, but several a week. I'm starting to feel like I "own" 5m @ 4 rpm, and refining both my clean and jerk technique at this weight. The 24k's are heavy enough that technique is starting to become more important. With the 16 and 20k bells, I think I was relying on strength more than perfect technique, particularly in the clean. I want MS, but I have hold myself back to specific milestones along the way. My immediate goal is 10m @ 4rpm with the 24k's. 40 reps won't be a PR (my best is 46), but 10 minutes at a controlled pace is essential. After that, the goal is 10m at 5rpm.
Nov. 17- 180 lb. AM training: dragged a 45 pound plate around the yard with a 3/4 inch manila rope for 20 minutes, non stop. Just kept dragging every way I could think to hold it. Average heart rate: 150. Approximately 300 calories burned. Planning a kettlebell session this afternoon. PM training: 20 minutes of stretching with Dawn. Long cycle clean and jerk, 2x24k: 6m @ 4rpm = 24 reps. 3 sets of 1m on, 1m off @ 6rpm = 18 reps. A few reps of long cycle with 2x32k and 2x28k.
Nov. 16- 179 lb. No training.
Nov. 15- 180 lb. Long cycle clean and jerk, 2x24k: 5m @ 4rpm.
Nov. 14- 180 lb. Long cycle clean and jerk, 2x24k: 5m @ 4 rpm. I'm making this my baseline. Last week, I progressed to 7m as fast as I could, and as soon as I hit 7m three times, I jumped to 5rpm. That was just too fast. I'm going to keep logging 20 reps at a time until it's really comfortable, then move up a little more slowly. No rush.
Nov. 13- 180 lb. Long cycle clean and jerk, 2x32k: 3m @ 2rpm. 2x24k: 2.5m @ 3m. Monday's high volume with the 32k's has me tired and sore. Came back in the afternoon and did 5m @ 4rpm with 2x24k.
Nov. 12- 179.5 lb. Under 180 for the first time in over a year! Took a light day after yesterday's training. Long cycle clean and jerk, 2x24k- 2m @ 5rpm. Jerk, 2x24k- 1m @ 12rpm. Rack hold, 2x24k: 2m.
Nov. 11- 181 lb. Long cycle clean and jerk: 2x32k- 2m @ 3rpm, rest 3m, 1m @ 3rpm. 9 reps. Trying to get comfortable with the weight. Rest about 5m, then 2x24k- 5m @ 5rpm. Rested a while, straightened up gym, then 20 minutes Nordic Track. Came back in the afternoon and did 10 sets of 5 cleans, 2x32k, grease the groove style. At least 15 minutes between sets, while doing other things.
Nov. 10- 181 lb. No training. Very long weekend.
Nov. 9- 182 lb. No training today. Weight has been creeping back up since Dawn came home. Time to tighten up the diet.
Nov. 8- 181 lb. No training.
Nov. 7- 181 lb. Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps. Nordic Track: 20m @ 156 bpm = about 320 calories.
Nov. 6- 180 lb. Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. 2x28k: 3m @ 4rpm = 12 reps. No time for cardio.
Nov. 5- 181 lb. No training. Went to bed at 1:00 am weighing 182.
Nov. 4- 180 lb. Feels great to be this low again. A cruising weight of 175 is a real possibility. Long cycle clean and jerk, 2x24k: 5m @ 4rpm = 20 reps. Didn't have 7 minutes in me. Legs and low back feeling sore. A few doubles in long cycle, 2x28k for strength work. Nordic track: 7.5 minutes An easy day. Going to bed weighing 182.5.
Nov. 3- 182 lb. Last time my weight was this low was September 14, 2012- over a year ago. I gained weight last winter and never took it off. Strange how it creeps on you, and your heavier weight becomes the new normal. I might make my goal of being under 180 by Wednesday, but if not, I'll be very close. Training: Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. Getting more comfortable with longer sets at this pace. Nordic Track, 20m.
Nov. 2- 183 lb., 18.6% body fat. Approximately 34 lb. of fat and 149 lb. lean mass. On my feet all day, but no training. A little stretching and prying squats.
Nov. 1- 183 lb. Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. HR about 178. (135 calories) Rest 4m, then Nordic Track for 20m. Average heart rate: 155. About 320 calories. About 465 calories in just over 30m.
