April 30- 177 lb. Floor press, 135 lb.: 2x15. Squat, 135 lb.: 1x15. Deadlift, 135: 1x20. Some elbow rehab.
April 28- 177 lb. Went on a run. Ran/walked 1 mile in 8:44. Stopped and walked for 30 seconds from 6:15 to 6:45, and still finished in 8:44. I'll have to check, but I think my best mile on this route was 9:36. If so, I've taken almost a minute off, even stopping to walk a little. Cooled down and did elbow rehab: internal and external rotations with a 1.5 lb. club, ulnar and radial extensions with 1.5 lb. club, curls and skull crushers with 8 lb. dumbbells, finger extensions with rubber band. 15 finger extensions, 10 reps of everything else.
Edit: previous best mile was 9:33 on November 13. Beat it by 49 seconds, even with a brief walk. That's progress.
April 27- 175.5 lb. Been taking it easy for the last few days, trying to rest my elbow. I've done some rehab with light dumbbells and a rolling stick. Lifting today: floor press with 135: 3x12. Deadlift, 135: 2x20. Steinborn squat, 135: 3x12. None of these hurt my elbow, and the floor press actually feels great on my elbow and shoulders. While I rest from long cycle, working on some basic strength movements in higher rep ranges.
April 23- 176.5 lb. It's been a week, and my elbow still hurts, so I've decided to lay off long cycle for while and do some rehab. I'll do corrective work, as well as some moderate barbell work to strengthen everything. I think that one cause of the tendonitis has been a lack of grinds and lots of ballistic lifting. Today's training: Steinborn back squat: 3x10 @135. Floor press: 3x10 @ 135. Stiff-leg deadlift: 3x10@ 135. Deadlifts were very easy, squat and presses were moderate. Plenty of rest between sets.
April 22- 176.5 lb. Elbow is still not right. Long cycle clean and jerk: 2x21k: 1m @ 5rpm. 2x16k: 1 @ 12 rpm. Cleans hurt the left elbow, but jerks feel fine, so I did 2x24k jerks: 3m @ 8rpm = 24 reps. Stopped when they started to become difficult. Changed shoes and went on an easy run. Ran 1 mile in just under 11:00. Took about 22 minutes to walk the rest of the way back, stopped to talk to a neighbor. Had some real life "warrior training" today. There is a large great pyreneese dog at a farm on my running route. When I run by, he comes to the edge of the yard and keeps an eye on me, and sometimes barks a little. That's cool- it's his job to watch the perimeter and protect his animals. I've known this dog for years. I just pass on the other side of the street, and he watches. Now the family has gotten a yappy little dog, about as large as a housecat. Today this dog came out and attacked me, barking and biting at my ankles. The big dog apparently thought I was the aggressor, so instead of staying in his yard watching, he came straight at me. I'm convinced he would have mauled me if I had not been armed. He got almost within arm's reach. I drew my little .22 magnum mini revolver, which I usually carry, and fired one round into the ditch behind me. That sent both dogs running home. I'm glad I did not have to shoot the dog. Today was a good reminder of some aspects of a warrior mindset: always have a weapon; always be prepared to use it; always show as much mercy as possible.
April 21- 176.5 lb. Some easy barbell training, then mowed the yard. Bench press: 2x10 @ 115 lb. Floor press: 1x5 @ 135 lb. Landmine squat: 2x10 @ 45 lb. Steinborn back squat, 1x5 @ 135. Deadlift: 1x10 @ 135 lb.
April 20- 176.5 lb. Treated elbow with DMSO, Snake Oil, and a crushed Ibuprofen tablet. Feeling much better. Will try to get a little lifting in. Long cycle clean and jerk. Did a few test reps of 2x16k, 2x21k. Warm up: 1m @ 5rpm, 2x21k. Work set: 2x21k 6m @ 5rpm = 30 reps. Stopped when elbow started feeling a little sore. Rested 3 minutes while I changed shoes, then went on a run. Ran 10 minutes, then ran/walked back 13 minutes. Finished with squats: 2x 10 with 115 lb. Shouldered the bar Steinborn style, since I sold my squat rack.
April 19- 176.5 lb. No training today.
April 18- 177.5 lb. Left elbow sore, probably tendonitis from increased volume of long cycle. No training today, since I'm working with Dawn at a festival. Treating elbow with DMSO and Athena's Snake Oil. Since I'll be at a festival with nothing but junk food, I made a shake to take with me for lunch. Still trying to get into the 78k weight class!
April 17- 178 lb. Yesterday I was away from home and ate nothing but hot dogs and pizza (I know...). Today I am up three pounds, tired, lethargic, and my joints ache. I went down to train, but had very little energy. Long Cycle, 2x21k: 2x 1m @ 5rpm. 2x24k: 3m @ 5rpm = 15 reps. 2x16k: 1m @ 10 rpm. Will try again later to get some decent work in. Came back about three hours later to try again after some food and coffee. Better this time: Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm. Rested exactly 5m, then did 15m of cardio with a 16k kettlebell. Did a complex of snatch, press, clean, jerk, swing (h2h), alternating hands, for 15m. I like this complex because it has all the classic kettlebell lifts. Lifted for 25 of 30 minutes this session. Spent a total of 31 minutes with a kettlebell(s) in my hands today.
April 16- 175 lb.
April 15- 176.25 lb. Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. This is 87.5% of my best set (50 reps with 2x24k). I'm going to try to stick with 10m, 50-rep sets for a while, increasing the weight incrementally to 22k, 23k, then 24k. This should put me in a position to get reasonably comfortable working for 10m with the green bells at 5rpm, which is very close to my rank goal of 53 or 54, depending on the organization. For the first time in my life, my conditioning is not the limiting factor. Now that my conditioning is up to speed for this weight and pace, grip strength and endurance will catch up. Rested until fully recovered, then clean and press, 2x16k: 2x15 = 30 reps. Hung from pullup bar for 1m.
April 14- 177 lb. Practiced Taegeuk poomse 1-8, Koryo. Stretching. Hung from the pullup bar for 1 minute. A little easy GPP: Press, 16k: 20/20 reps. Bridge press, 2x16k: 20 reps. Row, 16k: 20/20 reps. Good mornings, 16k: 20 reps.
April 13- 177.5 lb. Long cycle clean and jerk, 2x21k (20k kettlebell plus 1.1k/2.5lb plate). Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm. Rested 6m, then cardio: practiced Taegeuk Poomse 1-8, with 10/10 swings @ 24k between forms. Kept moving, rested very little. 8 kata, 80/80 swings. Took 20m to do kata and swings. Heart rate averaged about 155 during swings/kata. Rested a few minutes, then hung on the pullup bar for 1m. Ended session about 11:30 am. About 4:30, went on a run. Walked about 4 min, then ran 1.5 miles in 15:30, then walked about 4 more minutes. 54:30 minutes of total cardio today.
April 12- 177.5 lb. No training.
April 11- 176.5 lb. No weight training, but went hiking in the Blue Ridge mountains. Hiked 1.5 miles on the Boone Fork Trail to Hebron Falls. 45 minutes to hike in, 57 minutes to hike out, stayed and lounged on the rocks for about an hour. A great day with Dawn.
April 10- 177.5 lb. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 5rpm. Work set: 10m @ 5 rpm = 50 reps. My conditioning handles this just fine. The only area in which I am struggling by the end of the set is my grip. It's not close to failure, but definitely working hard. Running: ran a little over half a mile in 5:30 (took my truck to the tire store, then ran home). Mowed grass for 49:30. Did 10m of easy Indian Club swinging. Lots of energy today, feeling good.
April 9- 177 lb. Long cycle clean and jerk, 2x20k: warm up: 1m @ 5rpm. Work set: 10m @ 5= 50 reps. Clean and press, 2x16: 3x12 = 36 reps. Hung from pullup bar 1m.
April 8- 178 lb. Long cycle, 2x20k. Warm up: 1m @ 6rpm. Work set: 5m @ 6rpm = 30 reps. Jerk, 2x20k: 5m @ 8rpm. Snatch, 20k: 5m @ 12 rpm = 30/30 reps. Rested until full recovery between sets.
April 7- 178 lb. Long cycle clean and jerk, 2x24k: 3m @ 6rpm. 2x20k: 5m @ 6rpm. Dips: 2x15. Ran a little over 2 miles in 25 minutes. Ran 20:00, walked 2:00, then ran the last 3:00.
April 6- 177.5 lb. Did not sleep well last night- two baby goats born at midnight. Training today: long cycle clean and jerk, 2x24k: 5 rpm, 1m on/1m off for 10 sets (20 minutes total). During the last minute I did 8 reps. A total of 53 reps in 10 minutes of lifting. Just getting reps in today. Ended with 1m of 2x24k rack holds, 1m of 2x24k suitcase holds. Came back later and played around with a few bent presses (32k), 2x15 dips, and a set of 8 chins.
April 4-5- no serious training. On Saturday I used a riding mower for about four hours, and on Easter Sunday I preached three services in the morning, then sat around eating and talking with friends in the afternoon. Saturday night I did two sets of 15 dips before bed.
April 3- Some tightness in thoracic spine, general run-down feeling. Jerks: 20 reps with 2x16k; 10 reps with 2x24k. Long cycle clean and jerk, 2x16k: 10m @ 6rpm = 60 reps. Press, 16k, one hand switch: 8m @ 12 rpm = 48/48 reps. Step ups on 16in step: 75/75 in 8:32. Today's training focused on systemic conditioning and technique for long cycle, then shoulder/arm and leg endurance.
April 2- 177.5 lb. No training today. Feeling very fatigued, ache all over.
April 1- 178 lb. Some basic strength work today. Double swing, 2x24k: 5 sets of 10. Clean and press, 2x16k: 4 sets of 12.
April 28- 177 lb. Went on a run. Ran/walked 1 mile in 8:44. Stopped and walked for 30 seconds from 6:15 to 6:45, and still finished in 8:44. I'll have to check, but I think my best mile on this route was 9:36. If so, I've taken almost a minute off, even stopping to walk a little. Cooled down and did elbow rehab: internal and external rotations with a 1.5 lb. club, ulnar and radial extensions with 1.5 lb. club, curls and skull crushers with 8 lb. dumbbells, finger extensions with rubber band. 15 finger extensions, 10 reps of everything else.
Edit: previous best mile was 9:33 on November 13. Beat it by 49 seconds, even with a brief walk. That's progress.
April 27- 175.5 lb. Been taking it easy for the last few days, trying to rest my elbow. I've done some rehab with light dumbbells and a rolling stick. Lifting today: floor press with 135: 3x12. Deadlift, 135: 2x20. Steinborn squat, 135: 3x12. None of these hurt my elbow, and the floor press actually feels great on my elbow and shoulders. While I rest from long cycle, working on some basic strength movements in higher rep ranges.
April 23- 176.5 lb. It's been a week, and my elbow still hurts, so I've decided to lay off long cycle for while and do some rehab. I'll do corrective work, as well as some moderate barbell work to strengthen everything. I think that one cause of the tendonitis has been a lack of grinds and lots of ballistic lifting. Today's training: Steinborn back squat: 3x10 @135. Floor press: 3x10 @ 135. Stiff-leg deadlift: 3x10@ 135. Deadlifts were very easy, squat and presses were moderate. Plenty of rest between sets.
April 22- 176.5 lb. Elbow is still not right. Long cycle clean and jerk: 2x21k: 1m @ 5rpm. 2x16k: 1 @ 12 rpm. Cleans hurt the left elbow, but jerks feel fine, so I did 2x24k jerks: 3m @ 8rpm = 24 reps. Stopped when they started to become difficult. Changed shoes and went on an easy run. Ran 1 mile in just under 11:00. Took about 22 minutes to walk the rest of the way back, stopped to talk to a neighbor. Had some real life "warrior training" today. There is a large great pyreneese dog at a farm on my running route. When I run by, he comes to the edge of the yard and keeps an eye on me, and sometimes barks a little. That's cool- it's his job to watch the perimeter and protect his animals. I've known this dog for years. I just pass on the other side of the street, and he watches. Now the family has gotten a yappy little dog, about as large as a housecat. Today this dog came out and attacked me, barking and biting at my ankles. The big dog apparently thought I was the aggressor, so instead of staying in his yard watching, he came straight at me. I'm convinced he would have mauled me if I had not been armed. He got almost within arm's reach. I drew my little .22 magnum mini revolver, which I usually carry, and fired one round into the ditch behind me. That sent both dogs running home. I'm glad I did not have to shoot the dog. Today was a good reminder of some aspects of a warrior mindset: always have a weapon; always be prepared to use it; always show as much mercy as possible.
April 21- 176.5 lb. Some easy barbell training, then mowed the yard. Bench press: 2x10 @ 115 lb. Floor press: 1x5 @ 135 lb. Landmine squat: 2x10 @ 45 lb. Steinborn back squat, 1x5 @ 135. Deadlift: 1x10 @ 135 lb.
April 20- 176.5 lb. Treated elbow with DMSO, Snake Oil, and a crushed Ibuprofen tablet. Feeling much better. Will try to get a little lifting in. Long cycle clean and jerk. Did a few test reps of 2x16k, 2x21k. Warm up: 1m @ 5rpm, 2x21k. Work set: 2x21k 6m @ 5rpm = 30 reps. Stopped when elbow started feeling a little sore. Rested 3 minutes while I changed shoes, then went on a run. Ran 10 minutes, then ran/walked back 13 minutes. Finished with squats: 2x 10 with 115 lb. Shouldered the bar Steinborn style, since I sold my squat rack.
April 19- 176.5 lb. No training today.
April 18- 177.5 lb. Left elbow sore, probably tendonitis from increased volume of long cycle. No training today, since I'm working with Dawn at a festival. Treating elbow with DMSO and Athena's Snake Oil. Since I'll be at a festival with nothing but junk food, I made a shake to take with me for lunch. Still trying to get into the 78k weight class!
April 17- 178 lb. Yesterday I was away from home and ate nothing but hot dogs and pizza (I know...). Today I am up three pounds, tired, lethargic, and my joints ache. I went down to train, but had very little energy. Long Cycle, 2x21k: 2x 1m @ 5rpm. 2x24k: 3m @ 5rpm = 15 reps. 2x16k: 1m @ 10 rpm. Will try again later to get some decent work in. Came back about three hours later to try again after some food and coffee. Better this time: Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm. Rested exactly 5m, then did 15m of cardio with a 16k kettlebell. Did a complex of snatch, press, clean, jerk, swing (h2h), alternating hands, for 15m. I like this complex because it has all the classic kettlebell lifts. Lifted for 25 of 30 minutes this session. Spent a total of 31 minutes with a kettlebell(s) in my hands today.
April 16- 175 lb.
April 15- 176.25 lb. Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. This is 87.5% of my best set (50 reps with 2x24k). I'm going to try to stick with 10m, 50-rep sets for a while, increasing the weight incrementally to 22k, 23k, then 24k. This should put me in a position to get reasonably comfortable working for 10m with the green bells at 5rpm, which is very close to my rank goal of 53 or 54, depending on the organization. For the first time in my life, my conditioning is not the limiting factor. Now that my conditioning is up to speed for this weight and pace, grip strength and endurance will catch up. Rested until fully recovered, then clean and press, 2x16k: 2x15 = 30 reps. Hung from pullup bar for 1m.
April 14- 177 lb. Practiced Taegeuk poomse 1-8, Koryo. Stretching. Hung from the pullup bar for 1 minute. A little easy GPP: Press, 16k: 20/20 reps. Bridge press, 2x16k: 20 reps. Row, 16k: 20/20 reps. Good mornings, 16k: 20 reps.
April 13- 177.5 lb. Long cycle clean and jerk, 2x21k (20k kettlebell plus 1.1k/2.5lb plate). Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm. Rested 6m, then cardio: practiced Taegeuk Poomse 1-8, with 10/10 swings @ 24k between forms. Kept moving, rested very little. 8 kata, 80/80 swings. Took 20m to do kata and swings. Heart rate averaged about 155 during swings/kata. Rested a few minutes, then hung on the pullup bar for 1m. Ended session about 11:30 am. About 4:30, went on a run. Walked about 4 min, then ran 1.5 miles in 15:30, then walked about 4 more minutes. 54:30 minutes of total cardio today.
April 12- 177.5 lb. No training.
April 11- 176.5 lb. No weight training, but went hiking in the Blue Ridge mountains. Hiked 1.5 miles on the Boone Fork Trail to Hebron Falls. 45 minutes to hike in, 57 minutes to hike out, stayed and lounged on the rocks for about an hour. A great day with Dawn.
April 10- 177.5 lb. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 5rpm. Work set: 10m @ 5 rpm = 50 reps. My conditioning handles this just fine. The only area in which I am struggling by the end of the set is my grip. It's not close to failure, but definitely working hard. Running: ran a little over half a mile in 5:30 (took my truck to the tire store, then ran home). Mowed grass for 49:30. Did 10m of easy Indian Club swinging. Lots of energy today, feeling good.
April 9- 177 lb. Long cycle clean and jerk, 2x20k: warm up: 1m @ 5rpm. Work set: 10m @ 5= 50 reps. Clean and press, 2x16: 3x12 = 36 reps. Hung from pullup bar 1m.
April 8- 178 lb. Long cycle, 2x20k. Warm up: 1m @ 6rpm. Work set: 5m @ 6rpm = 30 reps. Jerk, 2x20k: 5m @ 8rpm. Snatch, 20k: 5m @ 12 rpm = 30/30 reps. Rested until full recovery between sets.
April 7- 178 lb. Long cycle clean and jerk, 2x24k: 3m @ 6rpm. 2x20k: 5m @ 6rpm. Dips: 2x15. Ran a little over 2 miles in 25 minutes. Ran 20:00, walked 2:00, then ran the last 3:00.
April 6- 177.5 lb. Did not sleep well last night- two baby goats born at midnight. Training today: long cycle clean and jerk, 2x24k: 5 rpm, 1m on/1m off for 10 sets (20 minutes total). During the last minute I did 8 reps. A total of 53 reps in 10 minutes of lifting. Just getting reps in today. Ended with 1m of 2x24k rack holds, 1m of 2x24k suitcase holds. Came back later and played around with a few bent presses (32k), 2x15 dips, and a set of 8 chins.
April 4-5- no serious training. On Saturday I used a riding mower for about four hours, and on Easter Sunday I preached three services in the morning, then sat around eating and talking with friends in the afternoon. Saturday night I did two sets of 15 dips before bed.
April 3- Some tightness in thoracic spine, general run-down feeling. Jerks: 20 reps with 2x16k; 10 reps with 2x24k. Long cycle clean and jerk, 2x16k: 10m @ 6rpm = 60 reps. Press, 16k, one hand switch: 8m @ 12 rpm = 48/48 reps. Step ups on 16in step: 75/75 in 8:32. Today's training focused on systemic conditioning and technique for long cycle, then shoulder/arm and leg endurance.
April 2- 177.5 lb. No training today. Feeling very fatigued, ache all over.
April 1- 178 lb. Some basic strength work today. Double swing, 2x24k: 5 sets of 10. Clean and press, 2x16k: 4 sets of 12.
