October 31- did not weigh. Double jerk, 2x32k: 5,4,3,2,1. Snatch, 32k: 5,4,3,2,1 per arm. 15 jerks, 15/15 snatches total.
October 29- 182 lb. Tested long cycle again, 2x24k. Got 8 minutes @ 6/5 rpm. 44 reps. Just no more in me. I feel like I've tapped this cycle out. I'm going to rest, use shorter sets with the 24k's and longer sets with lighter bells, and add in some barbell work for a change of pace. Did 3 sets of 8 bench press with 135 lb. Light, just to groove the movement. On a positive note, my shoulders felt fine during and after bench pressing. In the past, bench pressing has hurt my shoulders, even with light weight, but it seems that the jerks have corrected this.
October 27- 182.5 lb. Tested long cycle, 2x24k. Got 5m @ 6 rpm. Came at it again, 6m @ 6/5 rpm. Just feeling weak and running out of gas. I'll try again on Wednesday.
October 25- 180.5 lb. Kettlebell meet in Charlotte. Arrived at the meet feeling strong and ready to lift. Long story short: dropped the right bell 33 reps in, just over 5 minutes into the set. No rank. Silver medal. I may post a video later.
October 23- 183 lb. lower back a little stiff, but feeling better. One arm clean and jerk, 16k: 20m @ 8rpm, 1 hand switch. 80/80 reps for cardio and grip endurance.
October 22- no training. Tweaked my lower back early in the day. Was planning to do 6m @ 6/5 rpm on long cycle with 2x24k. Did a few dips and chins. Rest, ice, DMSO on lower back.
October 21- no serious training. A few bench press doubles with 135, just grooving the movement.
October 20- 180.75 lb. Long cycle clean and jerk, 2x22k. 57 reps in 10m. Breathing was smooth, legs and grip held out fine. Lost my timing around 7m, so just stuck with 6rpm the last few minutes, 8rpm sprint at the end. No panic breathing. I feel really good about this set- this is 92% of my goal weight for Saturday. Video: https://www.youtube.com/watch?v=jycMONE2k7g&feature=youtu.be Finished with some stretching.
October 19- 180.75 lb. No training, rest day.
October 180-181.5 lb. No serious training. Played around with doubles on the bench press @ 135 lb. Probably 10 reps total. Just working the groove.
October 17- 182 lb. Single clean and jerk, 20k. 20m @ 8 rpm, hand switch every 1 or 2 minutes. 160 reps total.
October 16- 182 lb. Clean and jerk, 2x24k. 8m @ 6/5 rpm = 44 reps.
October 15-181 lb. Clean and jerk, 2x24k. Warm up: 1m @ 6rpm. 3m @6,5,6rpm. 4:30 @ 6,5,6,5. 43 reps total. Coach called for 8m @ 6/5=44 reps. Tried for it twice, but mentally just too much else going on. Rested a while, then did long cycle with 2x32k. 1m @ 4rpm, then 1 rep on the minute for 8 minutes. 12 reps. The reds are still heavy, but much lighter than in the past.
October 14- 180 lb. If I can drop 8 pounds in 12 days, then making <171.6 at the weigh in should be no problem. Focusing on keeping energy and strength high, while eliminating additional calories and carbs.
October 13- 180.5 lb. Long cycle clean and jerk, 2x20k: 58 reps in 10m. Video: https://www.youtube.com/watch?v=IMarr777XWE&feature=youtu.be . This was a dress rehearsal for my competition set in Charlotte coming up. I hit my goal with 80% of the weight I'll use at the meet. Mentally, this was a tough set to stay with. Not a PR with this weight- my best is 70 (twice).
Would need to lose 9 pounds in 12 days to drop a weight class. Not likely, but I'll lay off the carbs just in case.
October 12- 180.75 lb. Ironically, I had a giant steak for supper last night, and woke up lighter than I went to bed. I took yesterday as a carb cheat day, and had a hamburger with a bun, a slice of whole wheat bread, and half a banana. Just enough to kickstart it, I guess. No serious training today, but maybe a walk.
October 11- Woke up at 5:00 weighing 183, which means that I could probably be as low as 181.5 at a 9:00 weigh in. The next lowest weight class is under 171.6, so if I can drop 10 pounds in two weeks, I can make it. It's possible, but I won't stress it too hard. Don't want to compromise gains and recovery. Just dropping processed carbs and watching portion size. Training: Long cycle clean and jerk, 2x24k: 7m @ 6/5 rpm = 39 reps. Rested 2m, then coach called for a 3m set @ 5 rpm with a sprint at the end. Got the first 2m, and started working at 8rpm. Got 3 reps in and just couldn't keep going. Video: https://www.youtube.com/watch?v=1tgcmOO3BUo&feature=youtu.be. Started a walk, but had it cut short by a phone call and stuff to take care of.
October 9-182.5 lb. Long cycle clean and jerk, 2x18k (actually 16k's with a 5lb plate taped on with 100 mph tape, but close enough). 10 minute competition set. 6/5 for the first 9 minutes (50 reps), then a 12 rpm sprint the last minute for 62 reps. Video: https://www.youtube.com/watch?v=MlB_sgjuVmk&feature=youtu.be . This is 75% of 2x24k, which is my comp weight. Felt really good about this set. Was in control the whole time, breathing was good, no localized fatigue. Focused on breath, relaxation, and timing. Felt good after the set as well. 3x5 dips and chins, nice and easy.
October 8- 182.75 lb. Long cycle clean and jerk, 2x24k: 1m warm up @ 5rpm. 8m set. First 7m @ 5rpm, last minute @ 8rpm. Video: https://www.youtube.com/watch?v=-l9p6tGs99o&feature=youtu.be . Coach called for 8-10 minutes. Not a super high energy day (poor sleep last night), so I did not try for a PR. May come back for another short session this afternoon after about 5 hours of recovery.
October 7- 184 lb. Rest day from training. 18 hour fast from dinner last night to lunch today, and drank a gallon of water before 11:00 a.m. Trying to get my weight to budge without affecting my recovery. Rest, lots of water, and skipping a meal or two never hurt. Feel good today.
October 6- 184 lb. Long cycle clean and jerk, 2x24k: 1m warm up @ 6rpm. 6m @ 6/5 rpm = 33 reps. Rested 2m. 3m @ 5rpm. Rested 1m. 1m @ 8rpm. 62 reps total. Came back about 5 hours later for a second session. Did a practice set with the 16k's using my strategy for the meet: alternating sets of 6/5 for nine minutes (50 reps), then a sprint at the end (7 reps in the last minute will get me rank). I got 12 good reps my last minute, for 62 reps. Practiced the breathing pattern I'll use at these paces. 66% of competition weight.
October 5- 184 lb. Cardio- 30m on the Nordic Track at an average hr of 150. About 450 calories burned.
October 4- 183.5 lb. Weight is coming down in short bursts. The meet is three weeks from today. I'm well within the 85k weight division, but if I can lose twelve pounds in three weeks, I can lift in the 78k weight class. So far the slow carb diet is taking the weight off without a loss of energy or a negative impact on my performance, so I'll keep it up and see what happens. Rank requirement in the 78k class is 54 reps; in 85k, it's 57 reps. Saturday is cheat day, so I had a little cake and soda at a wedding.
October 3- 185 lb. One arm long cycle, 20k: 10m @ 8rpm, hand switch on the minute. Turkish get ups, 16k: six reps in 6m, nice and slow to help reset posture, stretch, and reinforce the movement. Walked 3+ miles in 63 minutes at an average heart rate of about 120. About 670 calories burned. A long-overdue easy day. Stretched.
October 2- 185 lb. Long cycle clean and jerk, 2x24k. 1m warm up @ 5rpm. 7m work set: 5,5,5,5,5,8,7 rpm = 40 reps in 7m. I'm not sure, but this may be a density PR for a single set for me. Coach got me to get 5m into the set before the real work started Goal was to get 25 reps in 5m, then 8-10 reps in minute six, then just hang in there and get whatever I could in minute seven, even just a rack hold. Video: https://www.youtube.com/watch?v=BpcY1qVvG58&feature=youtu.be
October 1- 185.5 lb.
October 29- 182 lb. Tested long cycle again, 2x24k. Got 8 minutes @ 6/5 rpm. 44 reps. Just no more in me. I feel like I've tapped this cycle out. I'm going to rest, use shorter sets with the 24k's and longer sets with lighter bells, and add in some barbell work for a change of pace. Did 3 sets of 8 bench press with 135 lb. Light, just to groove the movement. On a positive note, my shoulders felt fine during and after bench pressing. In the past, bench pressing has hurt my shoulders, even with light weight, but it seems that the jerks have corrected this.
October 27- 182.5 lb. Tested long cycle, 2x24k. Got 5m @ 6 rpm. Came at it again, 6m @ 6/5 rpm. Just feeling weak and running out of gas. I'll try again on Wednesday.
October 25- 180.5 lb. Kettlebell meet in Charlotte. Arrived at the meet feeling strong and ready to lift. Long story short: dropped the right bell 33 reps in, just over 5 minutes into the set. No rank. Silver medal. I may post a video later.
October 23- 183 lb. lower back a little stiff, but feeling better. One arm clean and jerk, 16k: 20m @ 8rpm, 1 hand switch. 80/80 reps for cardio and grip endurance.
October 22- no training. Tweaked my lower back early in the day. Was planning to do 6m @ 6/5 rpm on long cycle with 2x24k. Did a few dips and chins. Rest, ice, DMSO on lower back.
October 21- no serious training. A few bench press doubles with 135, just grooving the movement.
October 20- 180.75 lb. Long cycle clean and jerk, 2x22k. 57 reps in 10m. Breathing was smooth, legs and grip held out fine. Lost my timing around 7m, so just stuck with 6rpm the last few minutes, 8rpm sprint at the end. No panic breathing. I feel really good about this set- this is 92% of my goal weight for Saturday. Video: https://www.youtube.com/watch?v=jycMONE2k7g&feature=youtu.be Finished with some stretching.
October 19- 180.75 lb. No training, rest day.
October 180-181.5 lb. No serious training. Played around with doubles on the bench press @ 135 lb. Probably 10 reps total. Just working the groove.
October 17- 182 lb. Single clean and jerk, 20k. 20m @ 8 rpm, hand switch every 1 or 2 minutes. 160 reps total.
October 16- 182 lb. Clean and jerk, 2x24k. 8m @ 6/5 rpm = 44 reps.
October 15-181 lb. Clean and jerk, 2x24k. Warm up: 1m @ 6rpm. 3m @6,5,6rpm. 4:30 @ 6,5,6,5. 43 reps total. Coach called for 8m @ 6/5=44 reps. Tried for it twice, but mentally just too much else going on. Rested a while, then did long cycle with 2x32k. 1m @ 4rpm, then 1 rep on the minute for 8 minutes. 12 reps. The reds are still heavy, but much lighter than in the past.
October 14- 180 lb. If I can drop 8 pounds in 12 days, then making <171.6 at the weigh in should be no problem. Focusing on keeping energy and strength high, while eliminating additional calories and carbs.
October 13- 180.5 lb. Long cycle clean and jerk, 2x20k: 58 reps in 10m. Video: https://www.youtube.com/watch?v=IMarr777XWE&feature=youtu.be . This was a dress rehearsal for my competition set in Charlotte coming up. I hit my goal with 80% of the weight I'll use at the meet. Mentally, this was a tough set to stay with. Not a PR with this weight- my best is 70 (twice).
Would need to lose 9 pounds in 12 days to drop a weight class. Not likely, but I'll lay off the carbs just in case.
October 12- 180.75 lb. Ironically, I had a giant steak for supper last night, and woke up lighter than I went to bed. I took yesterday as a carb cheat day, and had a hamburger with a bun, a slice of whole wheat bread, and half a banana. Just enough to kickstart it, I guess. No serious training today, but maybe a walk.
October 11- Woke up at 5:00 weighing 183, which means that I could probably be as low as 181.5 at a 9:00 weigh in. The next lowest weight class is under 171.6, so if I can drop 10 pounds in two weeks, I can make it. It's possible, but I won't stress it too hard. Don't want to compromise gains and recovery. Just dropping processed carbs and watching portion size. Training: Long cycle clean and jerk, 2x24k: 7m @ 6/5 rpm = 39 reps. Rested 2m, then coach called for a 3m set @ 5 rpm with a sprint at the end. Got the first 2m, and started working at 8rpm. Got 3 reps in and just couldn't keep going. Video: https://www.youtube.com/watch?v=1tgcmOO3BUo&feature=youtu.be. Started a walk, but had it cut short by a phone call and stuff to take care of.
October 9-182.5 lb. Long cycle clean and jerk, 2x18k (actually 16k's with a 5lb plate taped on with 100 mph tape, but close enough). 10 minute competition set. 6/5 for the first 9 minutes (50 reps), then a 12 rpm sprint the last minute for 62 reps. Video: https://www.youtube.com/watch?v=MlB_sgjuVmk&feature=youtu.be . This is 75% of 2x24k, which is my comp weight. Felt really good about this set. Was in control the whole time, breathing was good, no localized fatigue. Focused on breath, relaxation, and timing. Felt good after the set as well. 3x5 dips and chins, nice and easy.
October 8- 182.75 lb. Long cycle clean and jerk, 2x24k: 1m warm up @ 5rpm. 8m set. First 7m @ 5rpm, last minute @ 8rpm. Video: https://www.youtube.com/watch?v=-l9p6tGs99o&feature=youtu.be . Coach called for 8-10 minutes. Not a super high energy day (poor sleep last night), so I did not try for a PR. May come back for another short session this afternoon after about 5 hours of recovery.
October 7- 184 lb. Rest day from training. 18 hour fast from dinner last night to lunch today, and drank a gallon of water before 11:00 a.m. Trying to get my weight to budge without affecting my recovery. Rest, lots of water, and skipping a meal or two never hurt. Feel good today.
October 6- 184 lb. Long cycle clean and jerk, 2x24k: 1m warm up @ 6rpm. 6m @ 6/5 rpm = 33 reps. Rested 2m. 3m @ 5rpm. Rested 1m. 1m @ 8rpm. 62 reps total. Came back about 5 hours later for a second session. Did a practice set with the 16k's using my strategy for the meet: alternating sets of 6/5 for nine minutes (50 reps), then a sprint at the end (7 reps in the last minute will get me rank). I got 12 good reps my last minute, for 62 reps. Practiced the breathing pattern I'll use at these paces. 66% of competition weight.
October 5- 184 lb. Cardio- 30m on the Nordic Track at an average hr of 150. About 450 calories burned.
October 4- 183.5 lb. Weight is coming down in short bursts. The meet is three weeks from today. I'm well within the 85k weight division, but if I can lose twelve pounds in three weeks, I can lift in the 78k weight class. So far the slow carb diet is taking the weight off without a loss of energy or a negative impact on my performance, so I'll keep it up and see what happens. Rank requirement in the 78k class is 54 reps; in 85k, it's 57 reps. Saturday is cheat day, so I had a little cake and soda at a wedding.
October 3- 185 lb. One arm long cycle, 20k: 10m @ 8rpm, hand switch on the minute. Turkish get ups, 16k: six reps in 6m, nice and slow to help reset posture, stretch, and reinforce the movement. Walked 3+ miles in 63 minutes at an average heart rate of about 120. About 670 calories burned. A long-overdue easy day. Stretched.
October 2- 185 lb. Long cycle clean and jerk, 2x24k. 1m warm up @ 5rpm. 7m work set: 5,5,5,5,5,8,7 rpm = 40 reps in 7m. I'm not sure, but this may be a density PR for a single set for me. Coach got me to get 5m into the set before the real work started Goal was to get 25 reps in 5m, then 8-10 reps in minute six, then just hang in there and get whatever I could in minute seven, even just a rack hold. Video: https://www.youtube.com/watch?v=BpcY1qVvG58&feature=youtu.be
October 1- 185.5 lb.
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