March 31- Long cycle clean and jerk: 10 rounds of singles with 2x32k, 2x24k, 2x16k. Chins: 7,6,5,5,4 = 27. Packed and carried boxes of books for several hours.
March 30- Long cycle clean and jerk, 2x24k: warm up: 1m @ 6rpm. Work set: 5m @ 6rpm = 30 reps. This was close to a max at this pace. Conditioning and legs were fine. Grip was working hard, making arms and shoulders tense as well. Changed shoes, and within 3 minutes, went on a run. Ran 1 mile in 9:27, which I think is a PR for me (yes, I'm that slow). Chin ups: 7,6,5,4,4= 26. Dips: 2x12.
March 29- 177.5 lb. Long cycle: warm up: 1m @ 4rpm, 2x24k. Work set: a drop set @ 4 rpm: 1m with 2x32k, 2m with 2x24k, 3m @ 6rpm with 2x16k. 6m total, 30 reps. Rested, then did another minute with the 32k's. Double military press, 2x16k: 2 sets of 12. 1 set of 12 clean and press, 2x16k, fast pace with no rest in the rack. Played around with a few reps of single clean and jerk, 2x32k. Step ups on a 16 inch step: 50/50.
March 27-28- on the road, no training.
March 26- 179 lb. Ate too much yesterday. I'll be working and driving today, so I can reduce my food intake to make up for it.
March 25- 178 lb. Did not do any weight training, but practiced a few kata.
March 24- 177.5 lb. Dips and chins: 6,6,5,4,3 = 24 reps. Long cycle clean and jerk: 2x24k: warm up: 1m @ 4rpm. Work set: 7m @ 4rpm = 28 reps. Swings, two hand: 32k: 10 on the :00 and :30. 100 in 5m.
March 23- 177 lb. Dips and chins: 6,5,5,4,3 = 23 reps. About 7 hours of helping the grader at the property which, from a training perspective, equals a lot of driving and standing around, occasional heavy lifting, and a quarter mile run. Came home and did swings with a 24k: 10 on the :00 and :30 for 5m. Did left hand first, then right. 50/50.
March 22- 177.5 lb. Dips and chins: 6,5,4,4,3 = 22 reps. Tried something different today. Lined up a 16k, 24k, and 32k kettlebell. Did one arm clean and jerk: 16k, 24k, 32k, one rep each. Repeated this chain 25 times with the left arm, then 25 times with the right. Did 25 reps with each weight, each arm, for a total of 75 reps per arm at an average weight of 24k. Worked at a breathing pace, taking 2-3 breaths between reps and 1-2 breaths in the rack and lockout. Took about 38 minutes to go through it all, so it worked out to about 4rpm. Have not done this much work with the red bells in a while. Working general endurance, as well as grip and shoulder endurance. Legs and conditioning felt fine throughout.
March 21- 177.5 lb. Dips and chins: 6,5,4,3,3 = 21 reps. Did light yard work for about an hour, then went on a run: 20 minutes of easy jogging (about 1.5 mile), then walked the second half mile in about 9 minutes. HR at end of 20 minute run: 180. HR at end of 9 minute walk: 135.
March 20- 176.5 lb. Dips and chins: 6,5,4,3,2 = 20 reps of each. Long cycle clean and jerk, 2x24k: warm up: 1m @ 4rpm. Work set: 8m @ 4rpm = 32 reps. Rested until fully recovered, then 5m of 32k swings (2-hand): 10 swings on :00 and :30. 100 reps in 4:45. Rested a few minutes, then did unweighted step-ups on a 16 inch step: 50/50 right/left.
March 19- 177.5 lb. Long cycle clean and jerk, 2x24k: warm up: 1m @ 4 rpm. Work set: 8m @ 4 rpm = 32 reps. By slowing down, I can go longer, building the rack, grip, and cardio endurance. I'll probably take a week or two and work on 10m @ 4rpm before going back to 5 rpm. This was not a max, but a challenging set. Weak link was grip. Rested a few minutes, then did one arm clean and jerk, 32k: 1m per arm at 8 rpm.
March 18- 175.5 lb. Back down to where I was after fasting. I'm going to try to continue to push down to 170 without negatively impacting performance. Dips and chins: 5,5,4,3,2. Long cycle clean and jerk, 2x24k: warm up: 1m @ 5rpm, 1m @ 5 rpm. Work sets: 5m @ 5rpm, 2m @ 5rpm, 1m @ 5rpm. Total 10m, 50 reps. This was my 14th 5m+ set with 2x24k since I started back working with them on Feb. 18, one month ago. Most sets have been 5m, but I've gone to 7m three times.
March 17- 177.5 lb. Dips and chins: 5,4,4,3,2. Went to the land and cut and dragged trees for several hours.
March 16- 177.5 lb. Dips and chins: 5,4,3,3,2. Pistol squats: 3,2,2/leg. Went to the land and push-mowed part of the field. Slow going in thick, high grass, lots of pushing and pulling the mower. About 2.5 hours of mowing during a 3 hour period.
March 15- 178 lb. Dips and chins: 5,4,3,2,2. Pistol squats: 3,2,1 per leg.
March 14- 178 lb. Chin ups, dips, and squats with 135 lb.: 5,4,3,2,1 reps = 15 each. I may try to add some reps to these lifts as an accessory to long cycle training. If I do, I'll use Pavel's "fighter pullup program" and do these separately from my primary training. Working back up to 10+ chin up and 20+ dips should benefit my lifting, and the squats should help with leg endurance. I'll keep an eye on it, and scale back if it interferes with my progress. Now that spring is here, the focus is on long cycle, running, and gpp through physical labor. In the afternoon, went on a run. Ran 1 mile in just under 11 minutes, then walked 1 mile back in about 20 minutes.
March 13- 178.5 lb. Measured bodyfat: 14.8%. This means I have about 26.5 pounds of fat, and 152 pounds of lean body mass. Training today: some easy calisthenics in the morning, then later lifting in the gym. Warm up: long cycle clean and jerk, 2x24k: 1m @ 6rpm. Main work set: clean, 2x24k: 6m @ 6rpm= 37 reps. Working grip endurance and clean technique. Jerk, 2x24k: 2m @ 6rpm. Finished with some grip assistance, and 10 reps front and back on the Roman chair.
March 12- 178 lb. Long cycle clean and jerk, 2x24k: warm up: 1m @ 6rpm. Work set: 5m @ 6rpm. Rested long enough to change shoes (about 2m), then went on an easy run. Did not measure distance- ran to Ingles and dropped off a prescription. About 10 minutes there, 8 minutes back.
March 11- 178 lb. Taking an easy day today- shoulders are a little stiff, and hamstrings are tight. Fasted until lunch, stretched throughout the day, but no heavy lifting.
March 10- 177.5 lb. - Worked on the property. About 3 hours of sawing, dragging, and carrying wood. Just a little assistance training: a set of 10 squats with 135 lb. I don't know the name of the movement- sitting on the end of a bench with 2x32k hanging between my feet. 30 seconds of rocking back and forth holding the bells in a finger hook grip, x2 sets. Came back later for a little barbell strength work. Alternated between single deadlifts @ 225 and single military press from the rack @ 115. 10 reps of each. Moderately heavy, but not too taxing.
March 9- 176.5 lb. Did some shooting, light work, and about 45 minutes of hiking on the land. In the gym, long cycle clean and jerk: 2x24k. Warm up: 1m @ 5rpm. Work set: 5m @ 5rpm = 25 reps. Rested 5 minutes, then cleans, 2x24k: 5m @ 6rpm = 31 reps. Six minutes rest, then jerks, 2x24k: 5m @ 6 rpm = 30 reps. Rested 6 minutes, then snatch, 24k: 1m @ 12rpm, 1 hand switch = 12/12. Suitcase deadlift, 2x32k: 3 sets of 10. Totals today: 30 clean and jerks, 31 cleans, 30 jerks with 2x24k; 24 snatches with 24k, 30 deadlifts with 2x32k.
March 8- no training.
March 7- 177.5 lb. In the morning, few easy deadlifts with 205 lb. Helped a friend load a truck for about two hours. In the afternoon, I finally hit the gym. Long cycle clean and jerk, 2x24k: warm up: 1m @ 5rpm. Work set: 7m @ 5rpm. Jerk, 2x32k: 5 reps, 10 reps @ easy pace. Cleans, 2x32k: 5 reps. Cleans feel very heavy and clumsy. Rested a few minutes, then long cycle clean and jerk with 2x16k: 15m @ 6rpm = 90 reps. Video of Jerks: https://www.youtube.com/embed/CR6OnBR03DA
March 6- 178 lb. No weight training in the gym today, but went and cleared land for about 3 hours. Lots of chainsawing, brush dragging, wood chucking, and carrying large logs. A fun day of GPP in the sunshine and fresh air.
March 5- 176 lb. Long cycle clean and jerk, 2x24k: warm up: 1m @ 5rpm. Work sets: 5m @ 5rpm, 2m @ 5rpm. 40 reps total. 2x16k: 10m @ 6rpm = 60 reps. A little weak in the grip from yesterday. Legs and conditioning were fine during the 5m set, but right hand grip was failing. Could probably have gotten 7m if grip held out. I'm pleased with my current level of strength and conditioning. I'll keep pushing out my 24k sets, combined with GPP work such as running, manual labor, swings, and 10+ minute sets of long cycle. 85 days until the meet in Charlotte when I can earn rank 1.
March 4- 176.5 lb. No weight training today, but spent six hours working on the land where our house will be built. Felled several trees and cut them up, as well as some that were already down. Chucked, carried, and stacked firewood, and split some logs with an axe, and others with a sledgehammer and wedges. Dragged a lot of brush. Call it GPP today.
March 3- 178.5 lb. No training.
March 2- 178.5 lb. No training planned today. Managed to get in 10m of 28k swings, two-handed. 10 swings at :00 and :30, 200 swings. Running total of 28k swings this cycle: 700.
March 1- 177.5 lb. Did not plan on doing any real training today. In the afternoon, did a set of 3 presses per arm with 28k, and 5 deadlift singles with 255, just to lift a little. In the late evening, I realized I won't be able to train tomorrow, so at 9:00 I did some long cycle work before bed. 2x24k: warm up: 1m @ 5rpm. Work set: 7m @ 5 rpm = 35 reps. Felt difficult at the end, but could have gotten 8m at least. Recovered very quickly. I can feel a difference in my conditioning. Weakest point was grip, but this was nowhere near failure. Two weeks ago, 5m sets with the 24k's was difficult, so I'm acclimating to the greens again very well.
March 30- Long cycle clean and jerk, 2x24k: warm up: 1m @ 6rpm. Work set: 5m @ 6rpm = 30 reps. This was close to a max at this pace. Conditioning and legs were fine. Grip was working hard, making arms and shoulders tense as well. Changed shoes, and within 3 minutes, went on a run. Ran 1 mile in 9:27, which I think is a PR for me (yes, I'm that slow). Chin ups: 7,6,5,4,4= 26. Dips: 2x12.
March 29- 177.5 lb. Long cycle: warm up: 1m @ 4rpm, 2x24k. Work set: a drop set @ 4 rpm: 1m with 2x32k, 2m with 2x24k, 3m @ 6rpm with 2x16k. 6m total, 30 reps. Rested, then did another minute with the 32k's. Double military press, 2x16k: 2 sets of 12. 1 set of 12 clean and press, 2x16k, fast pace with no rest in the rack. Played around with a few reps of single clean and jerk, 2x32k. Step ups on a 16 inch step: 50/50.
March 27-28- on the road, no training.
March 26- 179 lb. Ate too much yesterday. I'll be working and driving today, so I can reduce my food intake to make up for it.
March 25- 178 lb. Did not do any weight training, but practiced a few kata.
March 24- 177.5 lb. Dips and chins: 6,6,5,4,3 = 24 reps. Long cycle clean and jerk: 2x24k: warm up: 1m @ 4rpm. Work set: 7m @ 4rpm = 28 reps. Swings, two hand: 32k: 10 on the :00 and :30. 100 in 5m.
March 23- 177 lb. Dips and chins: 6,5,5,4,3 = 23 reps. About 7 hours of helping the grader at the property which, from a training perspective, equals a lot of driving and standing around, occasional heavy lifting, and a quarter mile run. Came home and did swings with a 24k: 10 on the :00 and :30 for 5m. Did left hand first, then right. 50/50.
March 22- 177.5 lb. Dips and chins: 6,5,4,4,3 = 22 reps. Tried something different today. Lined up a 16k, 24k, and 32k kettlebell. Did one arm clean and jerk: 16k, 24k, 32k, one rep each. Repeated this chain 25 times with the left arm, then 25 times with the right. Did 25 reps with each weight, each arm, for a total of 75 reps per arm at an average weight of 24k. Worked at a breathing pace, taking 2-3 breaths between reps and 1-2 breaths in the rack and lockout. Took about 38 minutes to go through it all, so it worked out to about 4rpm. Have not done this much work with the red bells in a while. Working general endurance, as well as grip and shoulder endurance. Legs and conditioning felt fine throughout.
March 21- 177.5 lb. Dips and chins: 6,5,4,3,3 = 21 reps. Did light yard work for about an hour, then went on a run: 20 minutes of easy jogging (about 1.5 mile), then walked the second half mile in about 9 minutes. HR at end of 20 minute run: 180. HR at end of 9 minute walk: 135.
March 20- 176.5 lb. Dips and chins: 6,5,4,3,2 = 20 reps of each. Long cycle clean and jerk, 2x24k: warm up: 1m @ 4rpm. Work set: 8m @ 4rpm = 32 reps. Rested until fully recovered, then 5m of 32k swings (2-hand): 10 swings on :00 and :30. 100 reps in 4:45. Rested a few minutes, then did unweighted step-ups on a 16 inch step: 50/50 right/left.
March 19- 177.5 lb. Long cycle clean and jerk, 2x24k: warm up: 1m @ 4 rpm. Work set: 8m @ 4 rpm = 32 reps. By slowing down, I can go longer, building the rack, grip, and cardio endurance. I'll probably take a week or two and work on 10m @ 4rpm before going back to 5 rpm. This was not a max, but a challenging set. Weak link was grip. Rested a few minutes, then did one arm clean and jerk, 32k: 1m per arm at 8 rpm.
March 18- 175.5 lb. Back down to where I was after fasting. I'm going to try to continue to push down to 170 without negatively impacting performance. Dips and chins: 5,5,4,3,2. Long cycle clean and jerk, 2x24k: warm up: 1m @ 5rpm, 1m @ 5 rpm. Work sets: 5m @ 5rpm, 2m @ 5rpm, 1m @ 5rpm. Total 10m, 50 reps. This was my 14th 5m+ set with 2x24k since I started back working with them on Feb. 18, one month ago. Most sets have been 5m, but I've gone to 7m three times.
March 17- 177.5 lb. Dips and chins: 5,4,4,3,2. Went to the land and cut and dragged trees for several hours.
March 16- 177.5 lb. Dips and chins: 5,4,3,3,2. Pistol squats: 3,2,2/leg. Went to the land and push-mowed part of the field. Slow going in thick, high grass, lots of pushing and pulling the mower. About 2.5 hours of mowing during a 3 hour period.
March 15- 178 lb. Dips and chins: 5,4,3,2,2. Pistol squats: 3,2,1 per leg.
March 14- 178 lb. Chin ups, dips, and squats with 135 lb.: 5,4,3,2,1 reps = 15 each. I may try to add some reps to these lifts as an accessory to long cycle training. If I do, I'll use Pavel's "fighter pullup program" and do these separately from my primary training. Working back up to 10+ chin up and 20+ dips should benefit my lifting, and the squats should help with leg endurance. I'll keep an eye on it, and scale back if it interferes with my progress. Now that spring is here, the focus is on long cycle, running, and gpp through physical labor. In the afternoon, went on a run. Ran 1 mile in just under 11 minutes, then walked 1 mile back in about 20 minutes.
March 13- 178.5 lb. Measured bodyfat: 14.8%. This means I have about 26.5 pounds of fat, and 152 pounds of lean body mass. Training today: some easy calisthenics in the morning, then later lifting in the gym. Warm up: long cycle clean and jerk, 2x24k: 1m @ 6rpm. Main work set: clean, 2x24k: 6m @ 6rpm= 37 reps. Working grip endurance and clean technique. Jerk, 2x24k: 2m @ 6rpm. Finished with some grip assistance, and 10 reps front and back on the Roman chair.
March 12- 178 lb. Long cycle clean and jerk, 2x24k: warm up: 1m @ 6rpm. Work set: 5m @ 6rpm. Rested long enough to change shoes (about 2m), then went on an easy run. Did not measure distance- ran to Ingles and dropped off a prescription. About 10 minutes there, 8 minutes back.
March 11- 178 lb. Taking an easy day today- shoulders are a little stiff, and hamstrings are tight. Fasted until lunch, stretched throughout the day, but no heavy lifting.
March 10- 177.5 lb. - Worked on the property. About 3 hours of sawing, dragging, and carrying wood. Just a little assistance training: a set of 10 squats with 135 lb. I don't know the name of the movement- sitting on the end of a bench with 2x32k hanging between my feet. 30 seconds of rocking back and forth holding the bells in a finger hook grip, x2 sets. Came back later for a little barbell strength work. Alternated between single deadlifts @ 225 and single military press from the rack @ 115. 10 reps of each. Moderately heavy, but not too taxing.
March 9- 176.5 lb. Did some shooting, light work, and about 45 minutes of hiking on the land. In the gym, long cycle clean and jerk: 2x24k. Warm up: 1m @ 5rpm. Work set: 5m @ 5rpm = 25 reps. Rested 5 minutes, then cleans, 2x24k: 5m @ 6rpm = 31 reps. Six minutes rest, then jerks, 2x24k: 5m @ 6 rpm = 30 reps. Rested 6 minutes, then snatch, 24k: 1m @ 12rpm, 1 hand switch = 12/12. Suitcase deadlift, 2x32k: 3 sets of 10. Totals today: 30 clean and jerks, 31 cleans, 30 jerks with 2x24k; 24 snatches with 24k, 30 deadlifts with 2x32k.
March 8- no training.
March 7- 177.5 lb. In the morning, few easy deadlifts with 205 lb. Helped a friend load a truck for about two hours. In the afternoon, I finally hit the gym. Long cycle clean and jerk, 2x24k: warm up: 1m @ 5rpm. Work set: 7m @ 5rpm. Jerk, 2x32k: 5 reps, 10 reps @ easy pace. Cleans, 2x32k: 5 reps. Cleans feel very heavy and clumsy. Rested a few minutes, then long cycle clean and jerk with 2x16k: 15m @ 6rpm = 90 reps. Video of Jerks: https://www.youtube.com/embed/CR6OnBR03DA
March 6- 178 lb. No weight training in the gym today, but went and cleared land for about 3 hours. Lots of chainsawing, brush dragging, wood chucking, and carrying large logs. A fun day of GPP in the sunshine and fresh air.
March 5- 176 lb. Long cycle clean and jerk, 2x24k: warm up: 1m @ 5rpm. Work sets: 5m @ 5rpm, 2m @ 5rpm. 40 reps total. 2x16k: 10m @ 6rpm = 60 reps. A little weak in the grip from yesterday. Legs and conditioning were fine during the 5m set, but right hand grip was failing. Could probably have gotten 7m if grip held out. I'm pleased with my current level of strength and conditioning. I'll keep pushing out my 24k sets, combined with GPP work such as running, manual labor, swings, and 10+ minute sets of long cycle. 85 days until the meet in Charlotte when I can earn rank 1.
March 4- 176.5 lb. No weight training today, but spent six hours working on the land where our house will be built. Felled several trees and cut them up, as well as some that were already down. Chucked, carried, and stacked firewood, and split some logs with an axe, and others with a sledgehammer and wedges. Dragged a lot of brush. Call it GPP today.
March 3- 178.5 lb. No training.
March 2- 178.5 lb. No training planned today. Managed to get in 10m of 28k swings, two-handed. 10 swings at :00 and :30, 200 swings. Running total of 28k swings this cycle: 700.
March 1- 177.5 lb. Did not plan on doing any real training today. In the afternoon, did a set of 3 presses per arm with 28k, and 5 deadlift singles with 255, just to lift a little. In the late evening, I realized I won't be able to train tomorrow, so at 9:00 I did some long cycle work before bed. 2x24k: warm up: 1m @ 5rpm. Work set: 7m @ 5 rpm = 35 reps. Felt difficult at the end, but could have gotten 8m at least. Recovered very quickly. I can feel a difference in my conditioning. Weakest point was grip, but this was nowhere near failure. Two weeks ago, 5m sets with the 24k's was difficult, so I'm acclimating to the greens again very well.
