Sunday, February 9, 2014
Long cycle 2x16k. 80 reps
Today was the West Coast Classic kettlebell championship in San Francisco. John Beamon and Lindsay Seamans hit rank two, I think Doug Seamans got rank one, and Paul White, from New Zealand, earned Master of Sport in both biathlon and long cycle on the same day! I would have been seriously outclassed at this meet, but it would have been great to be there!
In honor of my friends lifting by the bay, I did a faster, lighter set, and got 80 reps with 2x16k.
Saturday, February 1, 2014
February 2014 Training Log
Feb. 28- 179.5 lb. Long cycle clean and jerk, 2x24k: 1m, 2m, 2m, 2m, 2m,1m @6rpm = 60 reps. This was a volume day with heavier weights than I've been using, but because of my knee, I did not want to add too much volume too quickly.
Feb. 27- did not weigh, no training.
Feb. 26- 181.5 lb. Long cycle clean and jerk: 2x16k: 2.5m @ 10rpm- a little sprint work. 2x24k: 5 sets of 1m @ 6rpm- a little strength work. 2x20k: 5m @ 6rpm- building back my volume after my layoff. Chinups and Atlas pushups
Feb. 25. 179.5 lb. Chin ups: 10. Atlas pushups on kettlebells: 10. Long cycle clean and jerk, 2x20k: 1m @ 6rpm warm up; 5m @ 6rpm. 36 reps total. Knee felt good so far. Either I've lost a little strength, or I was being overly cautious with the knee. This was harder than it should have been.
Feb. 24. Did not weigh. Long cycle clean and jerk, 2x16k: 10m @ 6rpm = 60 reps. Breaking back into long cycle. Knee feels good so far. Circuit of 5 chins, 5 dips, 5 atlas pushups on kettlebell handles: 5 times through, for 25 reps each.
Feb. 23- 179.5 lb. Knee feels good. If it feels this good tomorrow, I'll do some long cycle. Superset 5 dips and 5 chins: 5 sets. Supersetted 5 dips, 5 chins, 5 pushups, 5 Roman chair situps: 5 sets. Totals: 50 dips, 50 chins, 25 pushups, 25 situps.
Feb. 22- did not weigh. No physical training, but an active day.
Feb. 21- 180.5 lb. Snatch: 16k: 6m @ 12 rpm, 1 hand switch =36/36. 12k: 10m @ 12rpm, 1 hand switch = 60/60. 32k: 2m @ 12rpm = 12/12. Grip and shoulder endurance was tough with lighter bells. 32k felt really heavy.
Feb. 20- did not weigh, no training.
Feb. 19- 180.5 lb. Cleans: 2x20k: 1m @ 6rpm warm up. 2x16k: 1m @ 6rpm. 2x20k: 12m @ 6rpm= 7 reps. 78 reps total with 2x20k.
Feb. 18- 179.5 lb. Played around with 2x16k jerks just a little, but knee did not like it. Need to train jerk assistance, so did 12k press: 10m @ 12 rpm, 1 hand switch = 60 reps per arm. 10 minutes of Indian club swinging. Later, just hanging out in the yard with the family, did 12k snatches, 50/50. About 30 minutes of yard work.
Feb. 17- did not weigh. Cleans, 2x16k: 1m @ 8rpm warm up. 2x20k: 2m @ 8rpm. 10m @ 6rpm = 61 reps. 77 reps total with 2x20k. Knee felt fine. Jerks hurt, but cleans are okay.
Feb. 16- 179.5 lb. Measured bodyfat with 3 point Jackson Pollock method. 15.2% body fat. 152 pounds of lean mass, 27.5 pounds of body fat. Experimented with snatches, and they don't hurt my knee. 12k: 2m @ 20rpm. 16k: 2m @ 20 rpm. 20k: 4m @ 12rpm. 16k: 2m @ 12rpm. 24k: 2m @ 12rpm, all with one hand switch.
Feb. 15- did not weigh. Had an easy day, did 6 supersets of 5 chins and 5 dips, 1 set of 10 chins, dips. Cleaned garage.
Feb. 14- 181 lb.
Feb. 13- 181 lb. Did 2x25 elevated pushups, and shoveled snow for about 30m. Knee is improving slowly, but still hurts.
Feb. 12- did not weigh. Knee a little better today. Dips: 4x10. Chins: 4x10. Hang on chinup bar: 4 x 1m. Indian clubs, 10m.
Feb. 11- did not weigh. Knee very painful and swollen. Did dips and chins, 4 sets of 10 each. Rest, ice, compression, and elevation for the knee. The stupid cat knocked my DMSO off the counter, broke the container, and spilled it. No more DMSO for me.
Feb. 10- 181 lb. Chin ups: 3 sets of 10. Dips: 3 sets of 10. Long cycle clean and jerk, 2x20k: 1m @ 6rpm. 10m @ 6rpm = 60 reps. Last few reps, my left knee felt a little tricky. Not painful, but a little off. After the workout, it became very stiff and painful, and visibly swollen. Not a traumatic injury. rest, ice, elevation. Snake oil and DMSO.
Feb. 9- 180.5 lb. no training
Feb. 8- 180 lb. Long cycle clean and jerk: Started with 2x24k: 1m warm up @ 5rpm, then 3m @ 5rpm. A few reps with 2x20k, then the work set for the day: 2x16k: 10m @ 8rpm = 80 reps. This is not a PR- I've done 90, once, but it's pretty good for me. Much easier than I thought it would be.
Feb. 7- 180 lb. Shoulder still a little iffy. Stretched, snake oil, DMSO. Ran 2.25 miles in 23m. Calculator says I burned about 300 calories. Did 3 1m hangs from the pullup bar for grip endurance.
Feb. 6- 179.5 lb. Shoulder a little stiff, but did long cycle clean and jerk, 2x20k: 10m @ 6rpm, after 1m @ 6rpm warm up. 66 reps total. Legs felt great, cardio held out strong. Shoulders and triceps did not fatigue prematurely. Grip was near limit. Finished with 10 full range sit ups and back extensions on the Roman chair.
Feb. 5- did not weigh today. Moderate pain and impingement in left shoulder- started last night. I don't think my dips and chins aggravated it, but it's possible. No weight training today- stretching, mobility, and DMSO with snake oil until it's moving again. Easy 15 minute run with Dorian- maybe a mile and half.
Feb. 4- 180.5 lb. Dips and chins: 3 sets of 10 each, spread throughout the day.
Feb. 3- 181.5 lb. Long cycle clean and jerk, 2x20k: 1m @ 6rpm warm up. 10m @ 6rpm= 60 reps. 66 reps total. Ran .8 of a mile in 10:20.
Feb. 2- 181 lb. Long cycle clean and jerk, 2x20k, early morning: 1m @ 6rpm. 3:10 @ 6rpm = 19 reps. Feeling strong, but little endurance. Probably in my head. Came back in the afternoon and did 10 sets of long cycle clean and jerk, 2x20k: 1m on, 1m off @ 8rpm=80. Worked on smooth, efficient technique, especially in the scoop and the launch. Total today: 105 reps.
Feb. 1- 181 lb. Chin ups: 10,10,8,6,4= 38. Dips: 10,10,8,6,4= 38. Pistol squats: 5,5,4,3,2=19/leg. Starting long cycle with the 20k bells: 8m @ 6rpm = 48 reps.
Summary of long cycle training with 2x18k: 10m sets: 7. 12m sets: 1. 8m sets: 1. 5m sets: 1. 570 reps in two weeks. The plan is to start now with 20k bells, working for about 8m at the same 6rpm pace, work up to 10 minute sets in the first week, then spend the rest of February doing mostly 10 minute sets @ 6rpm. In March, tape on 5 lb to each bell to make it a 22k and start over- if I feel ready to move up.
Feb. 27- did not weigh, no training.
Feb. 26- 181.5 lb. Long cycle clean and jerk: 2x16k: 2.5m @ 10rpm- a little sprint work. 2x24k: 5 sets of 1m @ 6rpm- a little strength work. 2x20k: 5m @ 6rpm- building back my volume after my layoff. Chinups and Atlas pushups
Feb. 25. 179.5 lb. Chin ups: 10. Atlas pushups on kettlebells: 10. Long cycle clean and jerk, 2x20k: 1m @ 6rpm warm up; 5m @ 6rpm. 36 reps total. Knee felt good so far. Either I've lost a little strength, or I was being overly cautious with the knee. This was harder than it should have been.
Feb. 24. Did not weigh. Long cycle clean and jerk, 2x16k: 10m @ 6rpm = 60 reps. Breaking back into long cycle. Knee feels good so far. Circuit of 5 chins, 5 dips, 5 atlas pushups on kettlebell handles: 5 times through, for 25 reps each.
Feb. 23- 179.5 lb. Knee feels good. If it feels this good tomorrow, I'll do some long cycle. Superset 5 dips and 5 chins: 5 sets. Supersetted 5 dips, 5 chins, 5 pushups, 5 Roman chair situps: 5 sets. Totals: 50 dips, 50 chins, 25 pushups, 25 situps.
Feb. 22- did not weigh. No physical training, but an active day.
Feb. 21- 180.5 lb. Snatch: 16k: 6m @ 12 rpm, 1 hand switch =36/36. 12k: 10m @ 12rpm, 1 hand switch = 60/60. 32k: 2m @ 12rpm = 12/12. Grip and shoulder endurance was tough with lighter bells. 32k felt really heavy.
Feb. 20- did not weigh, no training.
Feb. 19- 180.5 lb. Cleans: 2x20k: 1m @ 6rpm warm up. 2x16k: 1m @ 6rpm. 2x20k: 12m @ 6rpm= 7 reps. 78 reps total with 2x20k.
Feb. 18- 179.5 lb. Played around with 2x16k jerks just a little, but knee did not like it. Need to train jerk assistance, so did 12k press: 10m @ 12 rpm, 1 hand switch = 60 reps per arm. 10 minutes of Indian club swinging. Later, just hanging out in the yard with the family, did 12k snatches, 50/50. About 30 minutes of yard work.
Feb. 17- did not weigh. Cleans, 2x16k: 1m @ 8rpm warm up. 2x20k: 2m @ 8rpm. 10m @ 6rpm = 61 reps. 77 reps total with 2x20k. Knee felt fine. Jerks hurt, but cleans are okay.
Feb. 16- 179.5 lb. Measured bodyfat with 3 point Jackson Pollock method. 15.2% body fat. 152 pounds of lean mass, 27.5 pounds of body fat. Experimented with snatches, and they don't hurt my knee. 12k: 2m @ 20rpm. 16k: 2m @ 20 rpm. 20k: 4m @ 12rpm. 16k: 2m @ 12rpm. 24k: 2m @ 12rpm, all with one hand switch.
Feb. 15- did not weigh. Had an easy day, did 6 supersets of 5 chins and 5 dips, 1 set of 10 chins, dips. Cleaned garage.
Feb. 14- 181 lb.
Feb. 13- 181 lb. Did 2x25 elevated pushups, and shoveled snow for about 30m. Knee is improving slowly, but still hurts.
Feb. 12- did not weigh. Knee a little better today. Dips: 4x10. Chins: 4x10. Hang on chinup bar: 4 x 1m. Indian clubs, 10m.
Feb. 11- did not weigh. Knee very painful and swollen. Did dips and chins, 4 sets of 10 each. Rest, ice, compression, and elevation for the knee. The stupid cat knocked my DMSO off the counter, broke the container, and spilled it. No more DMSO for me.
Feb. 10- 181 lb. Chin ups: 3 sets of 10. Dips: 3 sets of 10. Long cycle clean and jerk, 2x20k: 1m @ 6rpm. 10m @ 6rpm = 60 reps. Last few reps, my left knee felt a little tricky. Not painful, but a little off. After the workout, it became very stiff and painful, and visibly swollen. Not a traumatic injury. rest, ice, elevation. Snake oil and DMSO.
Feb. 9- 180.5 lb. no training
Feb. 8- 180 lb. Long cycle clean and jerk: Started with 2x24k: 1m warm up @ 5rpm, then 3m @ 5rpm. A few reps with 2x20k, then the work set for the day: 2x16k: 10m @ 8rpm = 80 reps. This is not a PR- I've done 90, once, but it's pretty good for me. Much easier than I thought it would be.
Feb. 7- 180 lb. Shoulder still a little iffy. Stretched, snake oil, DMSO. Ran 2.25 miles in 23m. Calculator says I burned about 300 calories. Did 3 1m hangs from the pullup bar for grip endurance.
Feb. 6- 179.5 lb. Shoulder a little stiff, but did long cycle clean and jerk, 2x20k: 10m @ 6rpm, after 1m @ 6rpm warm up. 66 reps total. Legs felt great, cardio held out strong. Shoulders and triceps did not fatigue prematurely. Grip was near limit. Finished with 10 full range sit ups and back extensions on the Roman chair.
Feb. 5- did not weigh today. Moderate pain and impingement in left shoulder- started last night. I don't think my dips and chins aggravated it, but it's possible. No weight training today- stretching, mobility, and DMSO with snake oil until it's moving again. Easy 15 minute run with Dorian- maybe a mile and half.
Feb. 4- 180.5 lb. Dips and chins: 3 sets of 10 each, spread throughout the day.
Feb. 3- 181.5 lb. Long cycle clean and jerk, 2x20k: 1m @ 6rpm warm up. 10m @ 6rpm= 60 reps. 66 reps total. Ran .8 of a mile in 10:20.
Feb. 2- 181 lb. Long cycle clean and jerk, 2x20k, early morning: 1m @ 6rpm. 3:10 @ 6rpm = 19 reps. Feeling strong, but little endurance. Probably in my head. Came back in the afternoon and did 10 sets of long cycle clean and jerk, 2x20k: 1m on, 1m off @ 8rpm=80. Worked on smooth, efficient technique, especially in the scoop and the launch. Total today: 105 reps.
Feb. 1- 181 lb. Chin ups: 10,10,8,6,4= 38. Dips: 10,10,8,6,4= 38. Pistol squats: 5,5,4,3,2=19/leg. Starting long cycle with the 20k bells: 8m @ 6rpm = 48 reps.
Summary of long cycle training with 2x18k: 10m sets: 7. 12m sets: 1. 8m sets: 1. 5m sets: 1. 570 reps in two weeks. The plan is to start now with 20k bells, working for about 8m at the same 6rpm pace, work up to 10 minute sets in the first week, then spend the rest of February doing mostly 10 minute sets @ 6rpm. In March, tape on 5 lb to each bell to make it a 22k and start over- if I feel ready to move up.
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