November 30- 180 lb. Hit the gym early. Long cycle clean and jerk, 2x20k: 1m @ 8rpm. Some hot spots on hands from yesterday's cleans, so did short cycle jerk: 5m @ 8rpm = 40 reps. Shoulders and triceps felt fatigue, but legs and conditioning were fine. See-saw press, 2x20: 4 sets of 5/5. Chin ups: 5, 5, 3. Dips: 10, 5. Trap bar deadlifts: 7 reps with 135, 5 reps with 205. 10 minutes in sauna.
November 29- Lifted at home. Long cycle clean and jerk, 2x16k. Warm up set: 1m @ 8rpm. Work set: 10m @ 8rpm = 80 reps. Rested 4m, then double cleans, 2x16k: 5m @ 10rpm = 50 reps. Total of 138 cleans, 88 jerks with 2x16k.
November 28- A quick session at home: 16k snatch:6m @ 12 rpm = 36/36 reps.
November 25- got to gym early. Long cycle clean and jerk, 2x20k. warm up: 1m @ 8rpm. Work set: 5m @ 8rpm = 40 reps. Rested a few minutes, then jerk, 2x20k: 2m @ 8rpm = 16 reps. Rested a few minutes, then half snatch, 20k: 4m @ 12rpm, 1 hand switch = 24/24 reps. Concept II ergometer: rowed 1k meters in 6:00. 10m in the sauna.
November 24- 181 pounds. Half snatch, 16k: 10m @ 12 rpm, 1 hand switch = 60/60 reps.
November 23- first training day in over week. Went to Atlanta for a conference, and took it as a layoff. In the gym today, long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. Work set: 5m @ 8rpm = 40 reps. First session with the 20k's in a while. Not a hard set, but I don't think I have 10 minutes in me at this pace. Rested a few minutes, then clean and press, 20k, alternating hands, at 8rpm = 20/20 clean and presses.
November 14- Long, hard day. Spent several hours early assisting with bush hogging my property. Walked in front of the tractor, and dragged out stumps, cinder blocks, fencing, or whatever else was in the way. Early afternoon, split firewood for about an hour. Then went to the gym. Back squat, 135 lb.: 3:20 @ 6 rpm = 20 reps. Clean and press, 95 lb.: 5 sets of 5 = 25 reps. Chin ups: 2x5, dips: 1 set of 10.
November 13- Trained at home today. Long cycle clean and jerk, 2x16k: 6m @ 10rpm = 60 reps pretty easy. Rested a few minutes, then 2m of 2x16k jerks @ 8rpm = 16 reps. Rested a few minutes, then 2m of 20k half-snatches @ 12 rpm = 12/12.
November 11- A few hours of easy bowhunting. So easy I did not shoot anything. Came home and did 10m of half snatches with a 16k @ 12 rpm, 1 hand switch. 60 half snatches per arm, after not snatching at all in so long I can't remember. Now that the Atlanta meet has been canceled, I'll be able to focus on lifts other than long cycle. I'll be incorporating snatches and half snatches, jerks, and short cycle presses, as well as working on improving long cycle. When feel that I own 100 reps with the 16k's, I'll start working in the 20k's.
November 8- 177.5 lb. Evening training in the gym. Clean and press, 16k, hand switch every rep. 37:30 @ 8rpm = 300 reps. 150 swings, cleans, presses per arm. Heart rate at end of set: 162 bpm.
November 7- 177 lb. Long cycle clean and jerk, 2x16k: 7m @ 10rpm = 70 reps.
November 6- 176 lb. Long cycle clean and jerk, 2x14k. Warm up: 1m @ 10rpm. Work set: 10m @ 10rpm = 100 reps.
November 5- Morning gym session. Warm up, then 16 minutes on the Concept II. Still focusing on learning the machine and getting accustomed to the movement without getting DOMS before the meet. Some easy curl and presses with 15 lb. dumbbells, and a few easy chins. Sauna and hot tub. Just an easy day.
November 4- First training session at new gym. Joined the gym since I won't have my garage gym available when we move. Brought in the 16k's and did a set of long cycle clean and jerk: 6m @ 10 rpm = 60 reps. First early morning (6:30) training session, so I'm pleased with an easy set of 60 at that hour. Did my first session with the Concept II rower. Rowed 15 minutes at about 24 strokes per minute. Burned 114 calories. Don't remember the watts or distance. Still learning my way around the machine. Sat in the hot tub for about 10 minutes and stretched.
November 3- 178.5 lb. No serious training. Took a 50 minute walk through Morganton while my son was at a guitar lesson.
November 2- 179 lb. Long cycle clean and jerk, 2x14k. Warm up: 1m @ 12rpm. Work set: 10m @ 10 rpm = 100 reps. Later, two sets of curl and presses with 20 lb. dumbbells. Clean and press, alternating hands every rep, 20k: 5m @ 8rpm = 40 reps.
November 29- Lifted at home. Long cycle clean and jerk, 2x16k. Warm up set: 1m @ 8rpm. Work set: 10m @ 8rpm = 80 reps. Rested 4m, then double cleans, 2x16k: 5m @ 10rpm = 50 reps. Total of 138 cleans, 88 jerks with 2x16k.
November 28- A quick session at home: 16k snatch:6m @ 12 rpm = 36/36 reps.
November 25- got to gym early. Long cycle clean and jerk, 2x20k. warm up: 1m @ 8rpm. Work set: 5m @ 8rpm = 40 reps. Rested a few minutes, then jerk, 2x20k: 2m @ 8rpm = 16 reps. Rested a few minutes, then half snatch, 20k: 4m @ 12rpm, 1 hand switch = 24/24 reps. Concept II ergometer: rowed 1k meters in 6:00. 10m in the sauna.
November 24- 181 pounds. Half snatch, 16k: 10m @ 12 rpm, 1 hand switch = 60/60 reps.
November 23- first training day in over week. Went to Atlanta for a conference, and took it as a layoff. In the gym today, long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. Work set: 5m @ 8rpm = 40 reps. First session with the 20k's in a while. Not a hard set, but I don't think I have 10 minutes in me at this pace. Rested a few minutes, then clean and press, 20k, alternating hands, at 8rpm = 20/20 clean and presses.
November 14- Long, hard day. Spent several hours early assisting with bush hogging my property. Walked in front of the tractor, and dragged out stumps, cinder blocks, fencing, or whatever else was in the way. Early afternoon, split firewood for about an hour. Then went to the gym. Back squat, 135 lb.: 3:20 @ 6 rpm = 20 reps. Clean and press, 95 lb.: 5 sets of 5 = 25 reps. Chin ups: 2x5, dips: 1 set of 10.
November 13- Trained at home today. Long cycle clean and jerk, 2x16k: 6m @ 10rpm = 60 reps pretty easy. Rested a few minutes, then 2m of 2x16k jerks @ 8rpm = 16 reps. Rested a few minutes, then 2m of 20k half-snatches @ 12 rpm = 12/12.
November 11- A few hours of easy bowhunting. So easy I did not shoot anything. Came home and did 10m of half snatches with a 16k @ 12 rpm, 1 hand switch. 60 half snatches per arm, after not snatching at all in so long I can't remember. Now that the Atlanta meet has been canceled, I'll be able to focus on lifts other than long cycle. I'll be incorporating snatches and half snatches, jerks, and short cycle presses, as well as working on improving long cycle. When feel that I own 100 reps with the 16k's, I'll start working in the 20k's.
November 8- 177.5 lb. Evening training in the gym. Clean and press, 16k, hand switch every rep. 37:30 @ 8rpm = 300 reps. 150 swings, cleans, presses per arm. Heart rate at end of set: 162 bpm.
November 7- 177 lb. Long cycle clean and jerk, 2x16k: 7m @ 10rpm = 70 reps.
November 6- 176 lb. Long cycle clean and jerk, 2x14k. Warm up: 1m @ 10rpm. Work set: 10m @ 10rpm = 100 reps.
November 5- Morning gym session. Warm up, then 16 minutes on the Concept II. Still focusing on learning the machine and getting accustomed to the movement without getting DOMS before the meet. Some easy curl and presses with 15 lb. dumbbells, and a few easy chins. Sauna and hot tub. Just an easy day.
November 4- First training session at new gym. Joined the gym since I won't have my garage gym available when we move. Brought in the 16k's and did a set of long cycle clean and jerk: 6m @ 10 rpm = 60 reps. First early morning (6:30) training session, so I'm pleased with an easy set of 60 at that hour. Did my first session with the Concept II rower. Rowed 15 minutes at about 24 strokes per minute. Burned 114 calories. Don't remember the watts or distance. Still learning my way around the machine. Sat in the hot tub for about 10 minutes and stretched.
November 3- 178.5 lb. No serious training. Took a 50 minute walk through Morganton while my son was at a guitar lesson.
November 2- 179 lb. Long cycle clean and jerk, 2x14k. Warm up: 1m @ 12rpm. Work set: 10m @ 10 rpm = 100 reps. Later, two sets of curl and presses with 20 lb. dumbbells. Clean and press, alternating hands every rep, 20k: 5m @ 8rpm = 40 reps.
