June 29- 187 lb. Did not do the prescribed session today. Just could not bear the thought of 100 reps of long cycle with the purple bells. I decided to go for a little variety. Long cycle, 2x16k: 54 reps in 5:30. This is a PR for this pace and time. Jerks, 2x24k: 25 reps in 4:00. Jerks, 2x32k: 10 reps in 1:30. This is the first time I've touched the 32k's in as long as I can remember, and they felt lighter than ever. Video: https://www.youtube.com/watch?v=SUvUOWIDLMQ&feature=youtu.be This was a nice break- some speed work with light bells on long cycle, and some medium and heavy jerks. Back to the schedule in the next session.
June 27- did not weigh. Long cycle clean and jerk, 2x24k: 2 sets of 5m @ 6/4 rpm. 26 reps per set. Rested about 8-9m between sets. They felt heavy today. Video: https://www.youtube.com/watch?v=lpqOkpANUBw&feature=youtu.be. One arm jerk, 28k: 4m @ 10rpm, one hand switch. Video: https://www.youtube.com/watch?v=Jaf3CrpQ7UE. Followed with a really short jog/walk. Later I'm helping a friend pack a moving truck for a family of 5, so we'll call that my GPP for the day.
June 26- did not weigh. Practiced some kata. Did some easy presses with 16k: 3 sets of 10 per arm. Stretched. Some light yard work.
June 25- did not weigh. Trained late in the day because of other responsibilities. Long Cycle clean and jerk, 2x20k: 6m @ 6rpm, 6m @ 6rpm, 4m @ 6rpm. 16 minutes, 96 reps. Plenty of rest between sets. Finished with 16k snatch for 10m, switched hands every 90s for 9m, then 30s for the last minute. About 16 rpm pace.
June 23- 187 lb. Skinfold bodyfat test: 18.6% bodyfat. About 35 pounds of fat, 152 pounds lean mass. Last time I measured with this method was Jan. 17, 2013. I was 181 lb, 18.6% bodyfat. 147 lb. lean mass, 34 lb fat. It looks like I've gained about 5 lb. of lean mass and 1 lb. of fat in 6 months. I did not take measurements when I started on this cycle with Josh's coaching, but I think I'm gaining mass in my shoulders, if the mirror and my t-shirts can be trusted.
Today's session was a test: long cycle with 2x24k: 10 minutes, alternating between 5 and 4 rpm, for 45 reps. I got 46 reps in 10m by doing 5 rpm the last minute. This is a new all-time PR for me- previous best was 45. That was 13 months ago, and when I dropped the bells at just over 8m in, the wheels were coming off. It was a true limit set. Today was difficult, and I was glad to be finished, but it was not a true max. Conditioning held up fine, grip was the weakest link. Video: https://www.youtube.com/watch?v=_vj7j0CjoKI&feature=youtu.be
For comparison, my previous record set from the May 2013 Throwdown meet. Much cleaner technique, stronger lockout, and overall better composure with this set. This is good progress. https://www.youtube.com/watch?feature=player_embedded&v=YiuO0ZxZvS8
June 21- 186 lb. Long cycle clean and jerk, 2x20k. 1m @ 6rpm warm up. 7m @ 6rpm = 42 reps. 5m @8rpm = 40 reps. (Got 3:30 before I hit a wall. Rested then did 1:30) 2m @ 10rpm. Video: https://www.youtube.com/watch?v=P0_-81oghbk&feature=youtu.be. Came back later and did 16k snatches- 10m at a free pace, about 16 rpm. Switched hands on the minute. https://www.youtube.com/watch?v=qon5E0sZayc&feature=youtu.be
June 19- long cycle clean and jerk, 2x24k. Coach called for 3 sets of 4m @ 6rpm. First two sets were fine. Started third set too soon, and made 2m before putting them down- they just were not going up again. Rested 2-3m, then finished the final 2m. Tough training day. Planned on some snatches, but two friends came for a kettlebell lesson, so I instructed and observed swings, goblet squats, and deadlifts for 45 minutes. Video: https://www.youtube.com/watch?v=A2RU_UoVif0&feature=youtu.be
June 17- Long cycle clean and jerk, 2x20k: 2 sets of 4m @ 32 reps = 64 reps total. One arm jerk, 28k: 4m @ 10 rpm, 1 hand switch = 20/20 reps. Mowed the grass for about 20 minutes, rested a few minutes, then mowed for another 20 minutes. Nothing spectacular- just another day of training. May give blood later.
June 16- 185 lb. Coach prescribed a long cycle test: 7m with 2x24k, alternating 4/5 rpm, for 31 reps. Got it no problem. This was not a max- could have gone perhaps one more 4/5 cycle, for 40 reps. Maybe. Conditioning held up fine. Breathing heavy, but no panic breathing. Shoulders, back, and upper legs felt fine at this pace, but forearms and calves were fatigued and burning. These were definitely the weak link. Worked on firing the glutes in the jerk. When I get the glutes to time right in the triple extension (knees, ankles, t-spine), the bells fly up (3:18 in the video). When I launch with the quads (3:53), it takes more effort. Felt like my lockout was good, reasonably comfortable in the rack. Need to work on easier cleans with a double knee bend- it still feels like I'm muscling the bells up too quickly, rather than letting physics do its work in the pendulum. Video: https://www.youtube.com/watch?v=5IHykoG5kL0&feature=youtu.be
June 14- did not weigh. Long cycle clean and jerk, 2x20k: 12m @ 5rpm = 60 reps. Video: https://www.youtube.com/watch?v=HE8YgUd1pgc&feature=youtu.be "Man-maker" cardio: 10 28k swings on the top of the minute, Nordic Track the rest of the minute, for 12 minutes. Approximate burn: 237 calories. Video: https://www.youtube.com/watch?v=Md-XcCM4FjM&feature=youtu.be
June 13- 185 lb. Long cycle clean and jerk, 2x24k: 7m @ 4rpm; 4m @ 5,4,5,4 rpm. 46 reps total. One arm jerk, 28k: 4m @ 10rpm, one hand switch. 20 left, 20 right. A tough session, but not unmanageable. Video here: https://www.youtube.com/watch?v=2T9DvUm5LgE&feature=youtu.be. 50 minute walk before bedtime.
June 11- 184.5 lb. Long cycle clean and jerk, 2x20k: 2 sets of 6m @ 7rpm pace. This pacing is tricky for me- need to get used to it. Started the second set about 4 minutes after the first, and gassed out after one minute. Waited about 20 minutes, and then started the second set over, and made it. Wilting in the heat. Definitely need better overall conditioning. Two sets of black cleans, 2x20k, 4m, free pace. Coach asked for 24k, but did not have it in me today. Video: http://youtu.be/XOxuA4Gkf_A
June 10- 185 lb. No training.
June 9- 184.5 lb. Long cycle clean and jerk, 2x24k: 4m, 3m, 2m @ 6rpm = 54 reps. Video here: https://www.youtube.com/watch?v=HCm1XhhJYJU Mowed the yard for about 45 minutes for easy cardio, then some stretching with the sun salute.
June 7,8- no training, weekend off. First week of coached training looks like this:
June 6- Remembering D-Day. 184 lb. Long cycle clean and jerk- 2x20k. The coach said 8-10 minutes @5pm. Did 8m = 40 reps. Video here: https://www.youtube.com/watch?v=VGmm0Aa_vz8&feature=youtu.be. Followed up with 100 swings with 20k, 1 hand switch. Video: https://www.youtube.com/watch?v=LS0toO6oEL8 . Hot and humid today. Some work on my deck will have to pass for conditioning work. About 2 hours outdoor work, lots of hydration.
June 5- 184 lb. Long cycle clean and jerk, 2x24k. My coach asked for 3 sets of 4 minutes @ 6rpm, for a total of 72 reps. Got the first 4 minute set, but it was tough. Heart rate was over 180, and took 7 minutes to get down under 100. Started second set, but only got 2 minutes. Finished with 6 sets of 1 minute, 1 minute rest. Got my 72 reps, but man, this was hard. Went on a 20 minute walk, then did 2x24k rack holds: 3 sets of 1m, with 1m rest.
June 4- 183.5 lb. No physical training, but a little outdoor fun.
June 3- 185 lb. Long cycle clean and jerk, 2x20k. 2 sets of 5m @ 6rpm, with about 4m rest until heart rate was under 100. Mowed the grass for about 25 minutes for easy cardio. Later, some stretching.
June 2- 186 lb. (pizza last night- ugh.) Long cycle test: goal was 10m @ 4rpm with 2x24k. Got 8.5m, 34 reps, before dropping the right bell. A few sets of easy dips and chins, then 30 minutes of cardio: 3m walk, run 1 mile in 10m, 3m walk, 4 sets of farmer's walks with 2x32k, 5m on the Nordic Track.
June 1- did not weigh. No training- laid around after church with Dawn and watched Band of Brothers- an afternoon well-spent!
June 27- did not weigh. Long cycle clean and jerk, 2x24k: 2 sets of 5m @ 6/4 rpm. 26 reps per set. Rested about 8-9m between sets. They felt heavy today. Video: https://www.youtube.com/watch?v=lpqOkpANUBw&feature=youtu.be. One arm jerk, 28k: 4m @ 10rpm, one hand switch. Video: https://www.youtube.com/watch?v=Jaf3CrpQ7UE. Followed with a really short jog/walk. Later I'm helping a friend pack a moving truck for a family of 5, so we'll call that my GPP for the day.
June 26- did not weigh. Practiced some kata. Did some easy presses with 16k: 3 sets of 10 per arm. Stretched. Some light yard work.
June 25- did not weigh. Trained late in the day because of other responsibilities. Long Cycle clean and jerk, 2x20k: 6m @ 6rpm, 6m @ 6rpm, 4m @ 6rpm. 16 minutes, 96 reps. Plenty of rest between sets. Finished with 16k snatch for 10m, switched hands every 90s for 9m, then 30s for the last minute. About 16 rpm pace.
June 23- 187 lb. Skinfold bodyfat test: 18.6% bodyfat. About 35 pounds of fat, 152 pounds lean mass. Last time I measured with this method was Jan. 17, 2013. I was 181 lb, 18.6% bodyfat. 147 lb. lean mass, 34 lb fat. It looks like I've gained about 5 lb. of lean mass and 1 lb. of fat in 6 months. I did not take measurements when I started on this cycle with Josh's coaching, but I think I'm gaining mass in my shoulders, if the mirror and my t-shirts can be trusted.
Today's session was a test: long cycle with 2x24k: 10 minutes, alternating between 5 and 4 rpm, for 45 reps. I got 46 reps in 10m by doing 5 rpm the last minute. This is a new all-time PR for me- previous best was 45. That was 13 months ago, and when I dropped the bells at just over 8m in, the wheels were coming off. It was a true limit set. Today was difficult, and I was glad to be finished, but it was not a true max. Conditioning held up fine, grip was the weakest link. Video: https://www.youtube.com/watch?v=_vj7j0CjoKI&feature=youtu.be
For comparison, my previous record set from the May 2013 Throwdown meet. Much cleaner technique, stronger lockout, and overall better composure with this set. This is good progress. https://www.youtube.com/watch?feature=player_embedded&v=YiuO0ZxZvS8
June 21- 186 lb. Long cycle clean and jerk, 2x20k. 1m @ 6rpm warm up. 7m @ 6rpm = 42 reps. 5m @8rpm = 40 reps. (Got 3:30 before I hit a wall. Rested then did 1:30) 2m @ 10rpm. Video: https://www.youtube.com/watch?v=P0_-81oghbk&feature=youtu.be. Came back later and did 16k snatches- 10m at a free pace, about 16 rpm. Switched hands on the minute. https://www.youtube.com/watch?v=qon5E0sZayc&feature=youtu.be
June 19- long cycle clean and jerk, 2x24k. Coach called for 3 sets of 4m @ 6rpm. First two sets were fine. Started third set too soon, and made 2m before putting them down- they just were not going up again. Rested 2-3m, then finished the final 2m. Tough training day. Planned on some snatches, but two friends came for a kettlebell lesson, so I instructed and observed swings, goblet squats, and deadlifts for 45 minutes. Video: https://www.youtube.com/watch?v=A2RU_UoVif0&feature=youtu.be
June 17- Long cycle clean and jerk, 2x20k: 2 sets of 4m @ 32 reps = 64 reps total. One arm jerk, 28k: 4m @ 10 rpm, 1 hand switch = 20/20 reps. Mowed the grass for about 20 minutes, rested a few minutes, then mowed for another 20 minutes. Nothing spectacular- just another day of training. May give blood later.
June 16- 185 lb. Coach prescribed a long cycle test: 7m with 2x24k, alternating 4/5 rpm, for 31 reps. Got it no problem. This was not a max- could have gone perhaps one more 4/5 cycle, for 40 reps. Maybe. Conditioning held up fine. Breathing heavy, but no panic breathing. Shoulders, back, and upper legs felt fine at this pace, but forearms and calves were fatigued and burning. These were definitely the weak link. Worked on firing the glutes in the jerk. When I get the glutes to time right in the triple extension (knees, ankles, t-spine), the bells fly up (3:18 in the video). When I launch with the quads (3:53), it takes more effort. Felt like my lockout was good, reasonably comfortable in the rack. Need to work on easier cleans with a double knee bend- it still feels like I'm muscling the bells up too quickly, rather than letting physics do its work in the pendulum. Video: https://www.youtube.com/watch?v=5IHykoG5kL0&feature=youtu.be
June 14- did not weigh. Long cycle clean and jerk, 2x20k: 12m @ 5rpm = 60 reps. Video: https://www.youtube.com/watch?v=HE8YgUd1pgc&feature=youtu.be "Man-maker" cardio: 10 28k swings on the top of the minute, Nordic Track the rest of the minute, for 12 minutes. Approximate burn: 237 calories. Video: https://www.youtube.com/watch?v=Md-XcCM4FjM&feature=youtu.be
June 13- 185 lb. Long cycle clean and jerk, 2x24k: 7m @ 4rpm; 4m @ 5,4,5,4 rpm. 46 reps total. One arm jerk, 28k: 4m @ 10rpm, one hand switch. 20 left, 20 right. A tough session, but not unmanageable. Video here: https://www.youtube.com/watch?v=2T9DvUm5LgE&feature=youtu.be. 50 minute walk before bedtime.
June 11- 184.5 lb. Long cycle clean and jerk, 2x20k: 2 sets of 6m @ 7rpm pace. This pacing is tricky for me- need to get used to it. Started the second set about 4 minutes after the first, and gassed out after one minute. Waited about 20 minutes, and then started the second set over, and made it. Wilting in the heat. Definitely need better overall conditioning. Two sets of black cleans, 2x20k, 4m, free pace. Coach asked for 24k, but did not have it in me today. Video: http://youtu.be/XOxuA4Gkf_A
June 10- 185 lb. No training.
June 9- 184.5 lb. Long cycle clean and jerk, 2x24k: 4m, 3m, 2m @ 6rpm = 54 reps. Video here: https://www.youtube.com/watch?v=HCm1XhhJYJU Mowed the yard for about 45 minutes for easy cardio, then some stretching with the sun salute.
June 7,8- no training, weekend off. First week of coached training looks like this:
Monday: 34 reps with 2x24k =
1632k
Tuesday: 60 reps with 2x20k = 2400k
Thursday: 72 reps with 2x24k = 3456k
Friday: 40 reps with 2x20k = 1600k
Weekly long cycle total: 9,088k
June 6- Remembering D-Day. 184 lb. Long cycle clean and jerk- 2x20k. The coach said 8-10 minutes @5pm. Did 8m = 40 reps. Video here: https://www.youtube.com/watch?v=VGmm0Aa_vz8&feature=youtu.be. Followed up with 100 swings with 20k, 1 hand switch. Video: https://www.youtube.com/watch?v=LS0toO6oEL8 . Hot and humid today. Some work on my deck will have to pass for conditioning work. About 2 hours outdoor work, lots of hydration.
June 5- 184 lb. Long cycle clean and jerk, 2x24k. My coach asked for 3 sets of 4 minutes @ 6rpm, for a total of 72 reps. Got the first 4 minute set, but it was tough. Heart rate was over 180, and took 7 minutes to get down under 100. Started second set, but only got 2 minutes. Finished with 6 sets of 1 minute, 1 minute rest. Got my 72 reps, but man, this was hard. Went on a 20 minute walk, then did 2x24k rack holds: 3 sets of 1m, with 1m rest.
Reflections from today’s training. Some thoughts came to mind as I was deep in
the suck of today’s training:
First- I have not been training hard enough. I needed a coach to push me harder. 72 reps is not that high a total volume, but
it kicked my butt. Today was a
low-energy day all around, but that’s no excuse. 72 reps should not be this hard.
Second- You can only learn some things from training deep in
the suck. My grip held out fine, but my
legs were really taking a hit. Near the
end, I had to drop deeper in the second dip, and it made the jerks a lot
easier. I’ve been working with lighter
weights, and I could just push them up with my legs throughout a long set. This weight is heavy enough I can’t muscle it
around- I need to get consistent with technique to get through long sets with
this weight.
June 4- 183.5 lb. No physical training, but a little outdoor fun.
June 3- 185 lb. Long cycle clean and jerk, 2x20k. 2 sets of 5m @ 6rpm, with about 4m rest until heart rate was under 100. Mowed the grass for about 25 minutes for easy cardio. Later, some stretching.
June 2- 186 lb. (pizza last night- ugh.) Long cycle test: goal was 10m @ 4rpm with 2x24k. Got 8.5m, 34 reps, before dropping the right bell. A few sets of easy dips and chins, then 30 minutes of cardio: 3m walk, run 1 mile in 10m, 3m walk, 4 sets of farmer's walks with 2x32k, 5m on the Nordic Track.
June 1- did not weigh. No training- laid around after church with Dawn and watched Band of Brothers- an afternoon well-spent!
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