November 30- Long cycle clean and jerk, 2x16k: 11:08 @ 7rpm = 78 reps. Again, trying for 14m @ 7rpm. I hit 100 reps in 16m on Nov. 25, which was an absolute PR in reps. Since then, sessions have been tough. The template calls for an immediate 20-25% increase in volume, and it's slow coming. I hit the PR, but it will be a while before I can get into the 90's and beyond every session. It will come in time. Next session, I may back cycle to 16m @ 6rpm- I'll see how I feel. Rested a few minutes, then did Simple and Sinister with a 28k: 100 hardstyle swings in 5m, 1m rest, then 10 get ups in 10m. Some stretching later.
November 29- Late evening training. Simple and Sinister session. 5 minute of swings, 10 on the :00 and :30. Minutes 1,4,5 with 24k; 2 and 3 with 32k. Rest 1m, then 10 get ups in 10m. First getup each arm was with 24k, last four were with 32k. Could probably have done all work with 32k (Simple goal). I'm setting a goal for the next month: to reach the Simple goal of 100 32k swings in 5:00 and 10 32k getups in 10:00, and 100 clean and jerks with 2x16k in 10:00. If I can accomplish this by the end of the year, I'll be in a good place to start training in new year. If reaching these goals seems to take me closer to where I want to be, perhaps I'll shoot for 90-100 reps in long cycle with 2x20k and the swing and getup goal with 40k.
November 28- Long cycle clean and jerk, 2x16k: 7:30 @ 7rpm = 46 reps. Was trying for 14m = 98 reps, but it felt too fast today. I'll hit it again soon. Ran 1 mile in 10:22, then walked a mile back in 20m. Hardstyle swings, 24k: 10 swings each :00 and :30 for 5 minutes. 100 reps. Rested 1m, then 1 get up on the minute for 10 minutes.
November 25- 182 lb. Took a break from bench press and did 10 clean and presses with 2x20k. Long cycle clean and jerk, 2x16k: 100 reps in 16m. The template called for 16m @ 6rpm= 96 reps. I wanted 100, so I did 10 rpm the last minute. This was a PR, but not a max. I felt like I could go on for several more minutes. I'm close to "owning" the 16k's. My goal is 100 reps in 10 minutes before starting over with either 20k or 18k.
November 24- 182 lb. No weight training, but spent the day rabbit hunting. Physically speaking, 7 hours of easy cross-country walking, interspersed by climbing a few steep hills and ditches. Nice to be out in the fresh air for so long. Came home and slept for 13 hours straight.
November 23- 182 lb. Long cycle clean and jerk, 2x16k: 1m warm up @ 8rpm. 10m @ 8 rpm = 80 reps. 88 reps total. The bells never felt heavy, but this felt fast. Heart rate 170 at the end of the set. Recovered quickly. Cold and raining hard, so no run.
November 22- no serious training, but played around a little. Did press according to old school rules, when the press was part of GS. 10m, 1 hand switch. 12k. 60 reps per arm.
November 21- Long cycle clean and jerk, 2x16k: 1m warm up @ 10rpm. 12m @ 7rpm = 84 reps. HR 190 at end of set. 94 reps total. Rested 5m, then run/walk 2 miles in 25m. Ran first minute in 11:15. Ran 1 1/3 mile nonstop, then ran/walked the rest. Bench press, 155: 3 sets: 10,9,8. All sets were hard. Trying for 3x12. I'll stay at this weight for a while.
November 19- Long cycle clean and jerk, 2x16k: 14m @ 6rpm = 84 reps. Bench press: 155 lb.: 3x10. Squats: 135 lb.: 1 set of 5 to break in the movement again. Skipped the run- it's 34 degrees, and I have work to do.
November 17- Long cycle clean and jerk, 2x24k: 3m, 2m, 1m @ 5rpm. 1:1 work:rest ratio. 30 easy reps. 2x16k: 16m @ 5rpm = 80 reps. Heart rate at end of set: 190 bpm. Bench press: 155 lb.: 3x8. Rested about 30m, then ran 1 mile in 9:40.
November 15, 16- no training.
November 14- 183 lb. Long cycle clean and jerk, 2x16k: 10m @ 7 rpm = 70 reps. Bench press: 145 lb.: 3x12.
November 13- Snatch, 16k: 6m @ 16rpm, 1 hand switch = 48/48. Have not snatched in a while, so a nice change of pace. Changed shoes, walked about 2 minutes, then ran 1 mile in 9:33. My conditioning is improving, measured by my 1 mile run.
November 12- 182 lb. Long cycle clean and jerk, 2x24k: 5 intervals of 2m @ 6rpm, 2m rest. 60 reps. Bench press: 145 lb. 3x10. Hopefully some cardio later.
November 10- 182 lb. Long cycle clean and jerk, 2x16k: 12m @ 6rpm = 72 reps. Rested 2m to take off wraps and change shoes, then ran 1 mile in 9:55- my best mile in a very long time. 24m total, hard cardio for me. Several hours later, bench press: 145 lb.: 3 sets of 8.
November 8- 181.5 lb. Long cycle clean and jerk, 2x24k: 2m @ 8/6 = 14 reps. Hamstrings tight from deadlifting, affecting clean technique. Switched to jerks. 6 sets of 2m @ 8rpm, plus four spare reps to make an even 100 jerks, 2x24k. Rest periods varied, usually 3-4 minutes. Stretching hamstrings and hips.
November 7- Bench press, 135 lb. 3 sets of 12. Next week I'll load the bar to 145 and start over at 8 reps.
November 6- 182 lb. Long cycle clean and jerk, 2x16k: 14m @ 5rpm = 70 reps. Pulse 180 at the end of the set. Focus on clean technique, breathing, and patience. Some deadlifting: 205 pounds: 25reps in 10m.
November 5- 181.5 lb. Long cycle clean and jerk, 2x24k: 25 minutes of 1m:1m intervals. 13 sets. 8rpm first minute, 6rpm next 12 minutes. 80 reps total. Run/walk .8 miles in 10m. Stretched.
November 4- 181 lb. Long Cycle clean and jerk, 2x16k: 16m @ 4rpm = 64 reps. Long, light, and slow. Focused on breathing, perfect technique, and the patience to stand there and keep going. Bench press: 3 sets of 10 @ 135lb. Later did 20 minutes of 1m walk/run intervals.
November 3- 181 lb. Long cycle clean and jerk: 2x24k: 4m @ 6rpm, followed immediately by 2x16k: 7m @ 6rpm. Was trying for 7m @ 6rpm with 2x24k. Just no steam.
November 1,2- No training.
November 29- Late evening training. Simple and Sinister session. 5 minute of swings, 10 on the :00 and :30. Minutes 1,4,5 with 24k; 2 and 3 with 32k. Rest 1m, then 10 get ups in 10m. First getup each arm was with 24k, last four were with 32k. Could probably have done all work with 32k (Simple goal). I'm setting a goal for the next month: to reach the Simple goal of 100 32k swings in 5:00 and 10 32k getups in 10:00, and 100 clean and jerks with 2x16k in 10:00. If I can accomplish this by the end of the year, I'll be in a good place to start training in new year. If reaching these goals seems to take me closer to where I want to be, perhaps I'll shoot for 90-100 reps in long cycle with 2x20k and the swing and getup goal with 40k.
November 28- Long cycle clean and jerk, 2x16k: 7:30 @ 7rpm = 46 reps. Was trying for 14m = 98 reps, but it felt too fast today. I'll hit it again soon. Ran 1 mile in 10:22, then walked a mile back in 20m. Hardstyle swings, 24k: 10 swings each :00 and :30 for 5 minutes. 100 reps. Rested 1m, then 1 get up on the minute for 10 minutes.
November 25- 182 lb. Took a break from bench press and did 10 clean and presses with 2x20k. Long cycle clean and jerk, 2x16k: 100 reps in 16m. The template called for 16m @ 6rpm= 96 reps. I wanted 100, so I did 10 rpm the last minute. This was a PR, but not a max. I felt like I could go on for several more minutes. I'm close to "owning" the 16k's. My goal is 100 reps in 10 minutes before starting over with either 20k or 18k.
November 24- 182 lb. No weight training, but spent the day rabbit hunting. Physically speaking, 7 hours of easy cross-country walking, interspersed by climbing a few steep hills and ditches. Nice to be out in the fresh air for so long. Came home and slept for 13 hours straight.
November 23- 182 lb. Long cycle clean and jerk, 2x16k: 1m warm up @ 8rpm. 10m @ 8 rpm = 80 reps. 88 reps total. The bells never felt heavy, but this felt fast. Heart rate 170 at the end of the set. Recovered quickly. Cold and raining hard, so no run.
November 22- no serious training, but played around a little. Did press according to old school rules, when the press was part of GS. 10m, 1 hand switch. 12k. 60 reps per arm.
November 21- Long cycle clean and jerk, 2x16k: 1m warm up @ 10rpm. 12m @ 7rpm = 84 reps. HR 190 at end of set. 94 reps total. Rested 5m, then run/walk 2 miles in 25m. Ran first minute in 11:15. Ran 1 1/3 mile nonstop, then ran/walked the rest. Bench press, 155: 3 sets: 10,9,8. All sets were hard. Trying for 3x12. I'll stay at this weight for a while.
November 19- Long cycle clean and jerk, 2x16k: 14m @ 6rpm = 84 reps. Bench press: 155 lb.: 3x10. Squats: 135 lb.: 1 set of 5 to break in the movement again. Skipped the run- it's 34 degrees, and I have work to do.
November 17- Long cycle clean and jerk, 2x24k: 3m, 2m, 1m @ 5rpm. 1:1 work:rest ratio. 30 easy reps. 2x16k: 16m @ 5rpm = 80 reps. Heart rate at end of set: 190 bpm. Bench press: 155 lb.: 3x8. Rested about 30m, then ran 1 mile in 9:40.
November 15, 16- no training.
November 14- 183 lb. Long cycle clean and jerk, 2x16k: 10m @ 7 rpm = 70 reps. Bench press: 145 lb.: 3x12.
November 13- Snatch, 16k: 6m @ 16rpm, 1 hand switch = 48/48. Have not snatched in a while, so a nice change of pace. Changed shoes, walked about 2 minutes, then ran 1 mile in 9:33. My conditioning is improving, measured by my 1 mile run.
November 12- 182 lb. Long cycle clean and jerk, 2x24k: 5 intervals of 2m @ 6rpm, 2m rest. 60 reps. Bench press: 145 lb. 3x10. Hopefully some cardio later.
November 10- 182 lb. Long cycle clean and jerk, 2x16k: 12m @ 6rpm = 72 reps. Rested 2m to take off wraps and change shoes, then ran 1 mile in 9:55- my best mile in a very long time. 24m total, hard cardio for me. Several hours later, bench press: 145 lb.: 3 sets of 8.
November 8- 181.5 lb. Long cycle clean and jerk, 2x24k: 2m @ 8/6 = 14 reps. Hamstrings tight from deadlifting, affecting clean technique. Switched to jerks. 6 sets of 2m @ 8rpm, plus four spare reps to make an even 100 jerks, 2x24k. Rest periods varied, usually 3-4 minutes. Stretching hamstrings and hips.
November 7- Bench press, 135 lb. 3 sets of 12. Next week I'll load the bar to 145 and start over at 8 reps.
November 6- 182 lb. Long cycle clean and jerk, 2x16k: 14m @ 5rpm = 70 reps. Pulse 180 at the end of the set. Focus on clean technique, breathing, and patience. Some deadlifting: 205 pounds: 25reps in 10m.
November 5- 181.5 lb. Long cycle clean and jerk, 2x24k: 25 minutes of 1m:1m intervals. 13 sets. 8rpm first minute, 6rpm next 12 minutes. 80 reps total. Run/walk .8 miles in 10m. Stretched.
November 4- 181 lb. Long Cycle clean and jerk, 2x16k: 16m @ 4rpm = 64 reps. Long, light, and slow. Focused on breathing, perfect technique, and the patience to stand there and keep going. Bench press: 3 sets of 10 @ 135lb. Later did 20 minutes of 1m walk/run intervals.
November 3- 181 lb. Long cycle clean and jerk: 2x24k: 4m @ 6rpm, followed immediately by 2x16k: 7m @ 6rpm. Was trying for 7m @ 6rpm with 2x24k. Just no steam.
November 1,2- No training.
No comments:
Post a Comment