December 2016 Training Log

Dec, 21- Long cycle clean and jerk, 2x22k. Modified Merkullin Pyramid: 1m, 2m, 3m, 4m, 3m, 2m, 1m, 1m, 1m, 1m, 1m @ 5rpm = 100 reps total.  Work:rest = 1:1.  This is a volume record for this weight. Then 2 x 10 dips, 2x10 diagonal pulls on rings.

Dec. 19- 175 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 4rpm. Work set: 5m @ 4 rpm = 20 reps, focusing on making each rep as easy as possible. Rested 2m, then single clean and jerk, 28k: 2m @ 8rpm = 16 reps.  Rested 2m, then single clean and jerk, 24k: 30m @ 8rpm = 240 reps. Not as hard as last time.

Dec. 16- Single clean and jerk, 32k: 16:40 @ 6rpm = 100 reps. Changed hands on the minute.

Dec. 12- Long cycle clean and jerk, 2x22k: 5m @ 5rpm = 25 reps. Rested 5m, then started single clean and jerk, 24k: 30m @ 8rpm = 240 reps.  This was the hardest thing I've done with a kettlebell.  The gym was so cold I could see my breath when I came in.  By the end of my set, there was steam coming off my face and neck. Pulse was 185 at the end of the set.  Upwards of 600 calories burned in this one set. Rested a few minutes, then 5 single deadlift singles @ 205 lb. 5 easy sets of 5 bench press @ 75 lb.  Rested about an hour, then built on the house for several hours- lots of overhead lifting and manual hammering.

Dec. 9- Single clean and jerk, 32k: 100 reps in 16:50.  Missed 1, so added it to the end. Felt like I could have gone for 20+ minutes, but stopped at 100 reps.  Video here: https://www.youtube.com/watch?v=pf7E8ghuGFI&feature=youtu.be

Dec. 7- Long cycle clean and jerk.  Warm up: 1m @ 6rpm with 2x22k. Work set: drop set of 2x22k (5m @ 5rpm) and 2x20k (3m @ 5rpm). Total of 40 reps in 8m.  Rested 2m, then Single clean and jerk, 16k: 10m @ 12rpm = 120 reps. Hand switch on the minute. Rested until recovered, then single clean and jerk, 32k: 10m @ 6 rpm = 60 reps.  First time I've ever done 10 minutes of anything with a red bell, so this felt good.   Deadlift: 4 singles @ 205 lb.

Dec. 5- Single clean and jerk, 22k: 30m @ 6rpm. Did 5m with each arm (30/30), then switched hands on the minute after that. 180 clean and jerks.

Dec. 2- An easy day after Wednesday's hard session.  Long cycle clean and jerk, 2x22k: 1m, 2m, 3m @ 5rpm = 30 reps.  Half snatch, 16k: 6m @ 12 rpm = 72 rpm. Single clean and jerk, 20k: 6m @ 8 rpm = 48.

November 2016 Training Log

Nov. 30- Long cycle clean and jerk, plus one arm long cycle. Warm up: 1m @ 5rpm with 2x20k.  Work set: 10m @ 5rpm = 50 reps with 2x20k, then immediately transitioned to one arm long cycle, 16k: 20m @ 10rpm, switching hands on the minute = 200 reps. Pulse at end of set: about 180. Rested a few minutes, then bench press, 100 lb.: 3x10. Curl with 20 lb. dumbbells: 3x10.  Foam rolling and stretching.

Nov. 28.  Not a great training day.  Very cold in gym.  Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 5m @ 6 rpm = 30 reps. Rested 3m, then half-snatch, 16k: 6m @ 12 rpm = 72 reps. Have not done these in a long time, so just trying them out again.  Rested a few minutes, then single clean and jerk, 20k: 6m @ 8rpm = 48 reps.  For half-snatches and OALC, hand switches on the minute. A few easy presses, then worked on framing and subfloor at a slow pace for a few hours.

Nov. 25- One arm long cycle clean and jerk, 16k. 30m @ 10rpm - 300 reps.  Did 5m per arm (50/50) for first 10m, then switched on the minute after that. 20 easy curls per arm with a 12 lb. dumbbell for elbow rehab.  Worked for 5 hours on framing and laying subfloor- lots of walking, carrying, bending, crawling, etc. Very tired afterward.

Nov. 23- 175 lb. Long cycle clean and jerk.  Warm up: 1m @ 6rpm with 2x20k. Work set: 8m @ 6rpm with 2x20k, then immediately 22m of OALC with 18k @ 8rpm. 48 reps with 2x20k, 176 reps with 18k, 30 minutes of work total. HR at end of session: 176.  Probably close to 600 calories burned. Rested a few minutes, then easy bench press: 3x5 with 100 lb. Then worked for about 90 minutes laying subfloor.

Nov. 21- One arm long cycle, 18k. 30m @ 8rpm = 240 reps. Switched hands on the minute. Then 3.5 bench press, 100 lb.

Nov. 14. Another half marathon set training set to break the monotony.   16k long cycle, 30 minutes @ 10 rpm, switching hands on the minute. 300 reps.

Nov. 11- Again, not feeling strong today.  Been very busy, and fatigue is piling up. Warmed up with long cycle, 2x22.5k: 1m @ 5rpm. Work set: 3m @ 5rpm = 15 reps. Bells felt heavy.  Got my head right, then tried a marathon set of one arm long cycle: 176 reps in 20 minutes with an 18k bell. First four minutes were at 12rpm with one hand switch, then dropped to 8rpm and switched hands every minute. Squat: 5x5 @ 70 lb. Military press: 5x5 @ 55 lb. Deadlift: 1x5 @ 115 lb. Pushup with hands on 48 inch elevation: 100.

Nov. 9- Not feeling "on it" today. Warmed up with long cycle, 2x22k5k: 2 sets of 1m @ 5rpm. Work set: 2x24k: 3:30 @ 4 rpm = 14 reps. Could have done more, but my head was not right. Squats: 5x5 @ 65 lb. Bench press: 5x5 @ 55 lb. Bent over row: 5x5 @ 70 lb. Alternated every set with 5 swings with a 40k Kettlebell. 25 squats, presses, rows; 75 swings. Finished with 20 curls (12 lb. dumbbells) and 15 pullovers (25 lb.)

Nov. 7- Long cycle clean and jerk. Warmed up with 2x22.5k: 1m @ 5rpm. Work set: 2x24k: 5m @ 5rpm = 25 reps.  Just practicing with the green bells. Squat: 5x5 @ 60 lb. Military press: 5x5@ 50 lb. Deadlift: 1x5 @ 95.  Just easy barbell work.

Nov. 4- 174 lb. Two sessions today in the middle of a busy day.  Morning: Stronglifts 5x5. Squat: 5x5 with 55 lb. Bench Press: 5x5 with 50 lb. Bent over row: 5x5 with 70 lb.  All lifts were very light, just grooving the movements.  I have not played with a barbell much for the past 18 months, so I'm starting at the bottom.  Felt good.  Second session was late afternoon. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 53 reps in 10m.5rpm for 9m, then an 8rpm sprint for the last minute.

Nov. 2- 174 lb. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Back squat: 2x5 with 135. Dips: 2x5. Pullovers: 1x10 with 20 lb. Curls: 1x15 with 12 lb. dumbbells.

October 2016 Training Log

October 26- 174 lb. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Pushups with hands a 48 inch elevated surface: 1 set of 100. Level chin-ups with feet on a waist-high surface: 2x9. Dips: 2x10. Shoulder bridges: 1x10. Pistols: 20 reps, alternating legs. About two hours of work with a shovel at a moderate pace.

October 24- 175 lb. Long cycle clean and jerk, 2x22.5k (49.5 lb): 10m @ 5rpm = 50 reps. Dips: 2x10.  Elevated pushups with hands on a 48 inch surface: 100 reps in 1 set. Lever chin-ups with feet on a waist -high platform: 2x8.  Pistol squats: 20 reps, alternating legs (10 reps per leg).

October 22- 174- Long cycle clean and jerk, 2x24k: 3m @ 6/5/5 rpm = 16 reps. 4m @ 6/5/5/5 rpm = 21 reps. 2x20k: 3m @ 8rpm = 24 reps.

October 19- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then 100 swings in 5m with 28k. Rested 1m, then 10 getups in 10m with 28k. Then worked for an hour cutting, chucking, and stacking firewood from a fallen tree.

October 18- Did PT at CAP.  Ran 1 mile with a new cadet in 10:21.  Then did pushups in response to a challenge from a cadet: 85 reps. Then 41 situps in 2m.

October 17- Long cycle clean and jerk, 2x22k.  Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then 100 swings in 5m with 28k. Throughout the day, GTG pistol squats. 2 sets of 50 reps of wall pushes and vertical pulls. Long cycle was a little tough, but the rest was nice and easy.

October 13- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 8m @ 6/5 rpm = 44 reps. Rested 4m, then swings, 28k: 100 in 5m. Rested 1m, then getups 28k: 10 in 10m.

October 12- Long cycle clean and jerk. Warm up: 1m @ 6rpm with 2x22k. Work set: 5m @ 5rpm with 2x24k = 25 reps.

October 8- Long Cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 57 reps in 10m. Alternated 6/5 reps, with 7 reps last minute. This set was incredibly easy- everything came together perfectly.

October 5- 174 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. HR about 185. Rested 5m, then swings with 24k: 10 reps on the :00 and :30 for 5m = 100 reps. Rested 1m, then 1 getup otm for 10m with 24k. Swings and getups were much easier than Monday's with 32k.  Getups were a nice cooldown.  Lifted outside in very nice, cool weather.

October 3- Long cycle clean and jerk. Warm up: 1m @ 6 rpm with 2x18k; 1m @ 5rpm with 2x22k. Work Set: 10m @ 5rpm with 22k = 50 reps.  Rested 5m, then 10 swings every :30 with 32k, alternating right and left. Rested 5m, then 1 getup on the minute for 10m with 32k.  Simple and sinister, but with a longer break between swings and getup.  Lifted after lunch. Weighed 175 before, 173.5 after.  Sweated out 1.5 lb.

September 2016 Training Log

Sept. 29- Same as yesterday, coming down with something. No training, a few pistols throughout the day.

Sept. 28- Feeling sick today. Sore throat, cough. No training, but GTG pistol squats throughout the day.

Sept. 26- 176 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then barbell session. Squats, 45lb.: 3x5. Bench press, 45 lb.: 3x5. Bent over row, 65 lb.: 3x5.  Rested <1m between sets.

Sept. 24. - Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps.

Sept. 23- Low energy today. Long cycle clean and jerk, 2x24k:1m @ 5rpm. Single clean and jerk, 24k: 5m @ 6rpm, 1 hand switch.

Sept. 21- 172.5 lb. Long cycle clean and jerk, 2x23k. Warm up: 1m @ 5rpm. Work set: 10m @ 5 rpm = 50 reps. Swings, 49k: 2x10. 36 minutes of working with a pick and shovel.

Sept. 19- 174 lb. Long cycle clean and jerk, 2x23k (50 lb.). Warm up: 1m @ 5 rpm. Work sets: 5m @ 5rpm = 25 reps. Rested 4m, then 1m on, 1m off @ 5rpm for 6 sets.  Some basic bodyweight stuff, and worked with a shovel and pickax for about 45 minutes.

Sept 15. 175 lb. First day of weight training again. A good day. Long cycle, 2x22k. Warm up: 1m @ 5rpm. Work set: 53 reps in 10:00. 5 rpm for 9m, then an 8rpm sprint in the last minute. Rested a few minutes, then did 100 squat benders at an easy pace, took about 7m to do all 100. 2x25 pushups, and a little easy Roman chair and dip work. 10m in the hot tub.

Sept. 10-13- worked on the house. Rented a Dingo excavator to remove dirt, but the clay was so hard packed I had to break it up with a pickax.  About 800 square feet of clay, 8-10 inches deep.  From Saturday to Tuesday morning, Dorian logged 21 hours on the Dingo, and I picked and shoveled most of that time. Very hot.  This was tough to recover from.  I had hand pain and tingling until Thursday, and deep fatigue.  I've never worked so hard in my life. A few days off from training.

Sept. 9- 173.5 lb. An easy run today. Ran for 13 minutes, then walked for 7 minutes.  A couple of sets of 25 pushups. All nice and easy.

Sept. 8- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5 rpm. Work set: 10m @ 5 rpm = 50 reps.

Sept. 6- Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5 rpm. Work set: 53 reps in 10m. 5 rpm for 9m, then an 8rpm sprint the last minute.

Sept. 4- 174.25- Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. A few sets of single pistol squats and one arm pushups throughout the day.

Sept. 3- 173.75 lb. Pistol squats: 2 sets of 10 reps, alternating legs. One arm pushups, wide leg stance: 2 sets of 10 reps, alternating arms. Ran an easy mile in 10:30, then 10 minutes of easy heavyhands with 2.5 lb. 15m in the hot tub.

Sept 2. 174.5 lb. Long cycle clean and jerk, 2x21k (46 lb.). Warm up: 1m @ 5rpm. Work set: 53 reps in 10m. 5 rpm for 9m, then 8rpm sprint last minute. 25 Hindu pushups, 16 snatches (1m) per arm with 21k.

Post-Cycle Testing

I’ve just completed a week of testing after running a long cycle training template for the last seven weeks.  I trained Monday, Wednesday, and Friday most weeks.  Each session consisted of a set at 4rpm with 2x28k, a set at 5rpm with 2x24k, and two sets at 6rpm with 2x20k.  Some days I did additional cardio after my kettlebell training, or on off days. Usually, my cardio consisted of pushing a lawnmower for at least an hour, manual labor, swings, snatches, or running.

The template called for a total of 80 sets.  Rep-for-rep, I got 77 of these sets. The three sets I just did not have in me were the 2x20k sets at the end of the second and third peaks of the cycle.

The training cycle was designed to improve my numbers with the 24k bells.  My goal was 50 reps. I tested with each of the kettlebell weights with which I trained.  Here are my results:

2x28k: 15 reps.  I’ve never trained with the orange bells before, so this was new ground. I got to 11 reps in training, going at 4 rpm.  I tested at 5 rpm, and went three minutes.  15 reps.  Nothing to write home about, but also not a true max.  I just wanted to establish a baseline for future testing.  Probably an 80% effort.  I do feel a lot stronger since I’ve been using these bells.

Video: https://www.youtube.com/watch?v=x6P3C_LMrQ4

2x24k: 40 reps in 10:00.  This is not a PR. I’ve done a single set of 50 reps, and I’ve gotten over 40 a few times last year. I don’t know if these bells are in my head, or if they are still too heavy.  I tried testing at 5rpm twice, and just could not keep going.  It felt too fast and too heavy, even though I got to 37 reps in training at this pace. The good news is that my grip, legs, and shoulders held out fine.  I just could not breathe fast enough to keep going. My technique is stronger than ever.  I decided finally to test for a 10 minute set. I had to drop to 4 rpm to get there. I’ve done tons of 10 minute sets with the 16k, 18k, and 20k kettlebells, but only 2 or 3 with the 24k’s.  This was not the PR I hoped for, but I’ll take a 10 minute set. I could have gotten a few more reps, I think, but I played it safe and settled for a 3-rep improvement over my best set in this training cycle.

Video: https://www.youtube.com/watch?v=FpM4DlwTJDo

2x20k: 76 reps in 10:00.  This is the real PR of this cycle. I held back in both of my previous tests, and could have gotten a few more reps with both the orange and the green bells.  I know that I can get 60 reps with the purples just about any time I try, so I can fall back to a 6rpm pace if I need to.  I got 8rpm for my first 5 minutes, then dropped to 6rpm for a minute.  I slowed down when I had to, and sped up when I could.  This was, honestly, the hardest GS set I’ve ever completed.  It’s the closest I’ve come to throwing up after a set. I fought hard for this one, and I’m very pleased with the result.  My previous best was 70 reps.

 Video: https://www.youtube.com/watch?v=gFvkGCNWBuc

Health:

Two others factors must be considered in evaluating the results of this training cycle.  First, I don’t hurt.  I’ve had problems in the past with my left elbow, both knees, and both shoulders when I’ve gotten to respectable volume with heavier (for me) bells. Early this year, a bout of elbow tendonosis set me back two months. I’ve been doing rehab and prehab work, and my elbow feels great.  I’ve adapted to this workload and weight without pain. 

Second, I lost 7 pounds in the last two weeks.  I don’t know if this had a bearing on my poor performance with the 24k’s, but it could have. They felt heavier at the end of the cycle than at the beginning. This could be accumulated fatigue, or the weight loss, or both.  I’m headed to 170, so I can compete in the 78k weight class in October.  If dropping weight affects my performance, I’ll need to get my weight off sooner rather than later so I can adapt to lifting at a lower bodyweight. 

What’s Next?

I’ll take a back-off week to stretch and rest, and consider my options.  If my math is right, after a next week I’ll have 9 weeks until the meet in Charlotte. I may run another cycle like this one, or I may focus on longer sets with the 24k’s. 

August 2016 Training Log

Aug. 30- 175 lb. Practiced poomsae: Taegeuk 1-8, Koryo.  Long cycle clean and jerk: 2x32k: 6 reps @ 4rpm. 2x28k: 10 reps @ 5rpm. 2x24k: 16reps @ 6rpm. 2x20k: 27reps @ 8rpm.

Aug. 30- 175 lb. Some easy pushups and mobility work today.

Aug 29- 176 lb. Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 9 reps @ 5rpm. 2x24k: 15reps @ 6rpm. 2x20k: 24reps @ 8rpm. GPP work: 2x10 reps of each: Roman chair front and back raise, dips, 1-arm rows with 20k.

Aug. 27- Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 8 reps @ 5rpm. 2x24k: 13reps @ 6rpm. 2x20k: 21reps @ 8rpm.

Aug. 26- 175.75 lb.  ran 2 miles in 19:45.  This may be the first two mile run I've ever done without stopping to walk. Felt fine.

Aug. 25- 175.75. lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 7 reps @ 5rpm. 2x24k: 12 reps @ 6rpm. 2x20k: 18 reps @ 8rpm.

Aug. 23- 176 lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 6 reps @ 5rpm. 2x24k: 10 reps @ 6rpm. 2x20k: 17 reps @ 8rpm.

Aug 19- 177.5 lb. Long cycle clean and jerk, 2x22k (20k with 4 lb. added, so 1/2 pound under 22k). Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps.  This is a good pace and duration.  By the end, it was difficult, and my heart rate was over 180.  However, the set was well within my capabilities. The bells are 96 lb. together, which is 10 pounds less than 2x24k.  If I can drop 6 pounds, I only need 53 reps, so I'm going to keep working on getting very comfortable with 50+ with 22k, then with 24k. Rested about 13 minutes, then 10 presses per arm with 22k. 1x10 dips. 5 chins on rings. 5 pistols per leg. Curls: 20 reps with a pair of 12 lb. dumbbells.

Aug 18- 35 hindu pushups, along with various stretching.  Then shot a fox that was moving in on my hens.

Aug 17- Long cycle clean and jerk, 2x22k: 6m @ 6/5 rpm = 33 reps. Half snatch, 16k: 6m @ 10 rpm, switching hands every rep = 60 reps. Dumbbell curls: 1 set of 15 with 12 lb. dumbbells. Hindu pushups: 35 reps.

Aug 1- Long cycle clean and jerk. 2x28k: 11 reps @ 4rpm. 2x24k: 37 reps @ 5rpm. 2x20k: 31 reps @ 6rpm. Template called for another set of 33 reps with 2x20k, but I just did not have it in me today.  This was the third and highest mini peak.  Hardest session in this template. The next two sessions taper, then I'll test for 50+ reps with 2x24k.  I'll probably also test with 2x28, with a goal of 16 reps (4 minutes) and 2x20k, with a goal of 75+ reps.  It will be a faster pace than I use in training, but I am usually very fatigued before I pick the 20k's up, so it will be interesting to see how I do when I am fresh.  Finished the session with a slow set of 25 Hindu pushups, and 12 curls with a pair of 20 lb. dumbbells.

July 30 2016 training Update

It’s been a while since I’ve posted a training video
update.  Today’s session was the second
hardest in my current cycle.  Next
session is a peak before a taper, then a test for 50 reps long cycle with
2x24k.

Training is great!  I’m
down to 178, and expect to compete in the 78k weight class in Charlotte in
October.  Since this is an AKA meet, 53
reps gets me Rank 1. I felt like I could have gotten 50 reps today, even after
a set with the 28k’s. I’ve never felt this strong and smooth with the green
bells. The purples have never felt lighter. I’m confident of getting 50+ reps
at the end of this cycle.  The next
cycle, I plan to alternate 6/5 reps per minute, and shoot for 55+.

I’ve been working on my cardio through occasional running, pushing a lawnmower,
and lots of swing intervals, in addition to long cycle training.  I'm doing lots of bodyweight training (I've done as many as 90 pushups in one set), and dumbbell rehab work for my elbow.  No aches and pains.  I've never performed this well and felt this good at the same time.

July 2016 Training Log

July 30- 178 lb.  Long cycle clean and jerk. 2x28k: 1 reps @ 4rpm (2:30). 2x24k: 35reps @ 5rpm (7:00). 2x20k: 29, 31reps @ 6 rpm (4:50, 5:10). 

July 28- 179 lb. Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm (2:15). 2x24k: 32reps @ 5rpm (6:24). 2x20k: 26, 28 reps @ 6 rpm (4:20, 4:40). About 18 minutes under the bells.  This is the hardest session I've done so far in this cycle, but I felt strong throughout.  The next two will be tougher before I taper and test. After lifting, pushed a lawnmower for 2 hours and 10 minutes.  Heat in the mid-90's.  Kept the pace slow and steady, stopped a few times to hydrate.

July 27- 179 lb.  No training.

July 26- 180 lb. Did "simple" session today: 100 swings in 5m with a 32k Kettlebell, then rested 1m, then 1 getup on the minute for 10 minutes. Then did 14 sets of 40k 1-arm swings: 5 otm. 30 minutes total.

July  25- 180 lb. Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm. 2x24k: 29 reps @ 5rpm. 2x20k: 23, 26 reps @ 6 rpm.  Easy run: 10 minutes.  Worked for 90 minutes on waterproofing new house.

July 22- 180 lb. Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 25 reps @ 5rpm. 2x20k: 21, 23 reps @ 6rpm.  Total of almost 15m under the bells today.

July 20- 180.75 lb. Long cycle clean and jerk. 2x28k: 7 reps @ 4rpm. 2x24k: 22 reps @ 5rpm. 2x20k: 18, 20 reps @ 6rpm. Two-hand swings, 49k: 5 reps otm for 15m = 75 swings.

July 18- Worked for three hours waterproofing the basement of the new house. Long cycle clean and jerk. 2x28k: 10 reps @ 4rpm. 2x24k: 32 reps @ 5 rpm.  Template called for 26, 29 reps @ 6rpm with 2x20k, but did 3 hours of manual labor before starting training, and just could not complete the session.  This was the second mini-peak of this cycle, so a tough workout.

July 17- Worked for 1 hour digging mud out from around the basement of the new house after yesterday's storms.

July 16- Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm. 2x24k: 29 reps @ 5rpm. 2x20k: 24, 26reps @ 6rpm.

July 15- Two hand swings, 49k: 5 reps otm for 10m = 50 swings.

July 14- Snatch, 28k.  5 reps otm for 24m -= 120 snatches.  Ripped a callous on left hand at 24m.

July 13- Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 27 reps @ 5rpm. 2x20k: 22, 24reps @ 6rpm.

July 11- Long cycle clean and jerk. 2x28k: 7 reps @ 4rpm. 2x24k: 24 reps @ 5rpm. 2x20k: 21, 19reps @ 6rpm.

July 8- Long cycle clean and jerk. 2x28k: 6 reps @ 4rpm. 2x24k: 21reps @ 5rpm. 2x20k: 17, 10reps @ 6rpm.

July 7- snatch, 28k: 5 snatches otm for 24m. 120 snatches.

July 6Long cycle clean and jerk. 2x28k: 5 reps @ 4rpm. 2x24k: 18 reps @ 6rpm. 2x20k: 15, 16reps @ 8rpm.

July 5- Pushups: 90 reps in one set (new PR).  40 reps straight, then sets of 5, resting in upward dog position until 90 reps.

July 4- Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 27 reps @ 5rpm. 2x20k: 22, 24 reps @ 6rpm.  Snatch, 32k: 8 repeats of 5 snatches otm.  Then spent all afternoon working with a shovel on the foundation of my house.

July 1- Long cycle clean and jerk. 2x28k: 7 reps @ 4 rpm. 2x24k: 24 reps @ 5 rpm. 2x20k: 19, 21 reps @ 8rpm.  Rested 4m, then 5 snatches otm for 20m, 28k.

June 2016 Training Log

June 27- did not weigh in the morning, but weighed 183 about 1:00, right after my training session, so probably about 181 this morning. Long cycle clean and jerk. 2x28k: 1:30 @ 4 rpm (6 reps). 2x24k: 3:48 @ 5rpm (19 reps). 2x20k: 2:40 @ 6 rpm (16 reps), 2:50 @ 6 rpm (17 reps). Following an online template for now.  Goblet squat curls: 10 reps with 20k.  French press: 10 reps with 20k. Squats: 4x4 with 135 lb. Later, a little hot tub and steam room.

June 24- Tired from last few days of work.  Long cycle clean and jerk. 2x28k: 1:15 @ 4rpm (5 reps). 2x24k: 3:12 @ 5rpm (16 reps). 2x20k: 2:20 @ 6 rpm (14 reps), 2:30 @ 6rpm (15 reps).

June 23- No formal training, but loaded and unloaded 49 large double-pane windows into a rental truck and then into the basement of my house.  Very heavy and fragile.  Lots of slow lifting, carrying, stepping into the truck with weight.  About 45 minutes to load, then 45 to unload. Very hot, soaking with sweat. We'll call it GPP.

June 22- Long cycle clean and jerk. 2x28k: 4 reps @ 4rpm. 2x24: 14 reps @ 6rpm. 2x20k: 12, 13 reps @ 6rpm. Leg assisted chins: 15. Dips: 15. 

June 21- Did PT at CAP meeting.  1 mile run in 8:21.  Chin ups: 4. Pushups: 70.  Dips: 22. Sit ups: 30.

June 13- Floor press, 135 lb: 2x5. Deadlift, 225: 5 singles.  Long cycle clean and jerk, 2x24k: 6m @ 5rpm = 30 reps. Then about two hours of sawing and carrying wood.  I'm experimenting with handling heavier weights for a few reps before long cycle, to see if I can make the greens feel lighter.

June 11- a hard day of work on the land.  Felled a large oak, and cut a lot of it for firewood, as well as other work. About six hours of manual labor in 90+ degree heat. Before knocking off, I did 5x5 dips and 5x5 assisted chins.  I did the chins on low rings to allow some rotation, and with just enough leg drive to avoid elbow pain.  My left elbow tendon especially hurts when I do chins, so perhaps I can ease back into chin ups this way.

June 9- Long cycle clean and jerk, 2x23k. Warm up: 1m @ 5 rpm. Work set: 8m @ 5rpm = 40 reps.  Not a max- this pace felt pretty easy for me. Rested 5m, then did swings, 28k. 10 swings at :00 and :15 for 5m = 100 swings. 5 easy presses per arm with 24k.  A few hours light manual labor.

June 7- Early morning training: Turkish getups with 28k. 1 rep otm for 30m = 30 getups. Some manual labor, then a boat ride with a little tubing and swimming later in the evening.

June 6- Early in the morning, swing training with a 24k Kettlebell: 10 swings on the :00 and :30 for 15m = 300 swings.  Worked several hours with a chainsaw, then a quick long cycle session: 5m @ 23k (22.7k).  I've added 6 pounds to each of my 20k kettlebells, so they are 50 pounds each.  I'm working steadily toward regular 5-7m sets with 2x24k.   This is as close as I can get before using the green bells. Once I get a regular minimum of 5-7m, I can start adding volume and peaking for a meet or test. 60 reps with the 24k's is still the goal.

June 4- Turkish getups: 1 rep otm for 30 minutes with a 28k Kettlebell. 30 reps. A good strength workout, and easy cardio training.  Broke my left pinky toe about 20 minutes in- snagged it on the mat when I was sweeping my leg underneath on the way down.  Heard it pop and felt a sharp pain.  Finished the set, the mowed and weed-eated (sp?) for a few hours.  Taped it up. Hopefully it will not interfere with training.

June 3- A quick set of long cycle in the evening. 2x22k. Warm up: 1m @ 6rpm. Work set: 7m @ 6 rpm = 42 reps.

June 2- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 6rpm. Work set: 2m @ 6 rpm = 12 reps. Just practicing with the greens. Rested 3m, then 15m of swings with 24k: 10 reps on the :00 and :30 = 300 reps in 15m. Pulse at end about 180.

June 1- Turkish Getups, 24k: 1 rep otm for 30m = 30 getups. A welcome break as I was feeling jacked up from Monday's PR set of long cycle.

May 2016 Training Log

May 30- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 8m @ 6rpm = 48 reps. Rested a little, then 12 clean, squat, and press in 10m, 2x22k.  10 curls with 22k. Then worked with a chain saw for several hours.

May28- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps. Curls with 20 lb. dumbbells: 12, 10, 8.  French press with 16k Kettlebell: 12, 10, 8. Flyes with 20 lb. dumbbells: 12, 10, 8. Dips: 10.  Squat pulls with rings: 50 reps. About 6 hours of manual labor on the farm.

May 26 Long cycle clean and jerk, 2x22k.  Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps.  Some dumbbell work with 20 lb. dumbbells: 2x12 curls, French presses.

May 23- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps.  Rested 5m, then swings, 40k: 10 reps otm for 10m = 100 swings.  Some easy dumbbell work for elbow rehab.

May 20- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps.  Some farm work and breakfast, then went to the gym.  Ran 1.5 miles in 15:25, then 10 pushups otm for 10m = 100 pushups.

May 19- Long cycle clean and jerk. Warm up: 1m @ 8rpm with 2x20k. Work sets: 5m @ 6rpm, 2m @ 6rpm with 2x22k = 42 reps.  1m @ 6rpm with 2x28k.  Rested until recovered then “full cycle” (snatch, press, clean, jerk, swing) with a 16k kettlebell for 15m.  4 cycles per minute, changed hands every time. 60 each snatches, presses, cleans, jerks, swings. HR at end: 168 bpm.

May 18- Feel good after yesterday's hard training.  Practiced some kata: Taegeuk 1-6.

May 17- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. Work set: 8m @ 7rpm = 56 reps. Rested until full recovery (10+ m) then swings, 40k: 10 reps otm for 10m, then pushups, 10 reps otm for 10m.  100 swings and 100 pushups in 20m.  A few hours later, went to the gym and ran 1.5 miles in 15m, then sauna for 10m.

May 15- 1 set of 65 pushups before shower.  Did 40 at once, then rested in high position for a few breaths between sets of 5.

May 14- Long day- up at 3:45 to drive to South Carolina and back, then moved several loads from my house to storage.  Training: long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7m @ 7rpm = 49 reps.  Rested a few minutes, then 6 minutes of snatch, press, clean, jerk combo with 16k. Did 4 cycles a minute, switched hands on the minute.   Later, did some heavy one-arm swings: 5 reps otm with a 40k for 20m, then with a 49k for 2m. 22 minutes of cardio, 110 swings.

May 12- Probably weighed 178-179 in the morning- weighed 181 after lunch. In the morning, did a quick session. Swings, 32k: 100 in 5m, then pushups, 10 otm for 10m = 100. In the afternoon, long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7m @ 7rpm = 49 reps.

May 10- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps. Rested 3m, then swings with 32k: 100 in 5m. Rested 1m, then getups with 32k: 10 in 10m. 

May 9- Worked on moving.  In the morning, swings with a 32k: 100 in 5m.  In the evening, 10 pushups on the minute for 10 minutes.

May 7- Busy day, but took time out to do some swings.  50 swings in 5m with 40k.

May 4- Long cycle clean and jerk, 2x20k.  Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps.  Rested 4m, then swings: 100 in 5m. Did 10 swings at every :00 and :30. Second set was done with 40k, all others with 32k. Rested 1m, then 10 getups in 10m with 32k. Some stretching.  Could have done more reps in long cycle, probably 10m at this pace, but left energy for swings and getups. All done before 8 am. I'm having trouble adjusting to early training, and am very tired and busy lately. However, I'm pleased with this workload, given my schedule. 3696 lb. of clean and jerks, 6480 lb. of swings, and 700 lb. of getups. 100 pushups throughout the day.

May 2- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 4rpm. Work set: 5:30 @ 4rpm = 22 reps.  Rested 4:30, then 100 swings in 5m with 32k. Rested 1m, then 10 getups in 10m with 32k. Will probably return to 20k long cycle soon, just needed a week or two with heavier weights. I might look into two-week blocks, alternating faster, longer sets with lighter weights and shorter, slower sets with heavier weights. Throughout the day, 60 pushups.

April 2016 Training Log

April 29- good training session in the morning.  Long cycle clean and jerk, 2x24k. Warm up: 1m @ 4rpm. Work set: 7m @ 4 rpm. Rested 7m, then 100 swings in 5m with 32k. Rested 1m, then 10 getups in 10m with 32k.  Finished with 3x12 curls and flyes with a pair of 12 lb dumbbells for my bicep tendon and to open the chest and stretch the pecs after so much long cycle and pushups. Hung from Roman chair to stretch hip flexors and unload the spine. Tried a chin up, but left elbow did not like it. I've ordered a pair of rings to see if I can do pullups on them without pain. Later in the day, 100 pushups in sets of 30, 30, 30, 10.

April 27- trained at Broyhill Walking Park while Dorian had a music lesson.  Walked a lap (.43 mile) to warm up, then long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps.  Did a few easy swings and clean and presses with 24k, then ran two laps (.86 mile) in 8:47. Everything slow and steady today.  Later, 100 pushups in sets of 51, 20, 29.

April 26- day off from training. Did some light construction- ripping out carpet and laying linoleum.

April 25- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 5rpm. Work set: 5m @ 5rpm = 25 reps. Rested 5m then 100 swings in 10m with a 32k Kettlebell. Rested 1m, then 10 getups in 10m with a 32k Kettlebell.  During long cycle with the green bells, my legs were the weakest link.  Throughout the day, 100 pushups: 40, 30, 30.

April 24- Lots of easy work- packing and loading boxes.  100 pushups done in a set of 60 and a set of 40.  60 is a pr.  First 37 reps came continuously, then rested in front leaning rest position and did 2-3 reps until 60.

April 23- Tried for10m of long cycle with 2x20k, but got 6:15 @ 6rpm (37 reps) after warm up of 1m @ 6rpm.  I've done 43 sets of 10 minutes or longer since August 15 (7 1/2 months), so I think I've ridden this train as far as it will take me.  Time for something "same but different".  I'll probably start working shorter sets with 2x24k to build strength and get over my staleness on long sets. Finished workout with 10 getups in 10m with a 32k.

April 22- No serious training, but 100 pushups in 3 sets: 30, 40, 30.

April 21- 180 lb. despite eating two cream-filled Krispy Kreme doughnuts, half a bag of movie theatre popcorn, and a giant cheeseburger yesterday.  First attempt at long cycle since the 15th.  Tried to get 10m @ 6rpm with the 20k's, but only got 6:15 (37 reps) after a 1m warm up at 6rpm. Rested a few minutes, then 10 getups in 10m with a 32k Kettlebell.  Then dumbbell training: 3x12 curls, lateral raises, triceps extensions, flyes.  Did not make my goal, but a decent training session all the same.   In the evening, did about 90 minutes of yard work, including push mowing and using a riding mower.

April 20- Did a Simple and Sinister session today with a 28k Kettlebell. 100 swings in 5m, rest 1m, then 10 getups in 10m.  Ate a lot of food today I should not have.

April 19- Easy day today.  100 pushups throughout the day.

April 18- Hard physical work today on the house and yard. 100 pushups throughout the day. In the evening, went to the gym.  Warmed up, then ran an easy mile in 10:20, then 100 swings with a 24k Kettlebell. A little time in the sauna.  Slept like a baby.

April 17- did some light construction, packing, and moving stuff.  Got in an easy recovery Kettlebell session.  Decided to do Simple and Sinister with a 24k Kettlebell. 100 swings in 5m, rest 1m, then 10 getups in 10m. The 24k was heavy enough to feel it, but not heavy enough to cause any strain.

April 16- On my feet outside all day, but no hard work. Did 100 pushups in sets of 30, 30, 30, 10.  Gave blood.

April 15- Failed to get a 10m set of long cycle in.  Slept badly, my head was not in it.  I've done 9 10m sets in a row on long cycle training days, so I suppose I need a rest.  Long cycle clean and jerk, 2x20k. Warm up: 2 sets of 1m @ 6rpm.  Work set: 4m @ 6rpm = 24 reps.  Rested 2m, then squat benders: 100 continuous reps in 6:30.  Throughout the day, 30 pushups. Did 3sets of 10 reps, slow and solid, rather than rapid fire like most days.

April 14- Some manual labor, but mostly an easy day.  Through the day, 3 sets of 30 and 1 set of 10 pushups, for 100.

April 13- 180 lb.  Busy day and no chance to train in the morning.  Finally got into the gym at 9:00 pm.  There is no power in the gym, so I lifted by the light of a kerosene lantern.  Long cycle, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps.   Skipped the squats, dips, and chins.  Bathed and hit the sack.

April 12- In the morning, 5 getups per side with a  16k.  Did all five in a single set without lowering the bell, left, then right.  Throughout the day, 2 sets of 30 pushups.

April 11- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm.  Work set: 10m @ 6 rpm = 60 reps. Rested 6m, then did strength training consisting of 4 sets of 5 squats with 135, chins, and dips. Performed them in a circuit. Took 14m to do all sets of squats, dips, and chins. I may use these as my primary strength movements, with TGU's, walking, and pushups for active recovery on other days.  Just breaking back into these movements.  Spent most of the day doing very hard manual labor, including lots of hauling, chainsawing, construction, and heavy lifting.  A physically exhausting day.  If I had known, I would have skipped the workout in the morning.

April 9- No weight training, but a lot of hard manual labor, mostly sawing and dragging trees.

April 7- First good session in new gym.  Finger is healing nicely. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6 rpm. Work set: 10m @ 6rpm = 60 reps. This was a hard session- it's been almost a week since my last long set. Now that all my equipment is back together, did 10 squats with 135 lb., and 10 situps and back raises on the Roman chair to re-acclimate to the movements. 100 pushups throughout the day in sets of 25.  Later in the evening, ran 1 mile in 9:29.

April 6- no training today due to work schedule and finger injury.  I thought about working in some pushups, but decided that a rest day might serve me better.

April 5- Tried out Turkish getups for the first time in forever.  5 reps per arm with 16k.  These were humbling, but I stared to get the groove back around rep 4.  75 pushups throughout the day in sets of 25.

April 4- first workout in new gym.  Planned to do a 10m set of long cycle, but cut a deep gash on my right index finger, first knuckle, last night.  It probably needed a stitch, but I glued it shut with super glue.  If I bend the knuckle, it opens, so no long cycle for today.  Did jerks instead: 5m @ 6rpm with 2x20k.  Getting accustomed to the new gym.  The ceiling is very low, but there is a trap door about 18x30 inches, and I have to jerk and press into this.  My first rep was out of alignment and the bells hit the sideboard and bounced back and hit me.   The rest of the reps were good.  Did some bodyweight training afterward: 75 squat benders in about 6m, then 75 pushups in sets of 25, 25, 15, 10. I like the basement gym, but definitely need to get a radio in there.

April 2- no workout today, but moved my gym from my garage to the basement of my new property.  The house is severely water damaged, but the basement is intact. It's going to be a hardcore gym- no electricity, concrete walls and floor, but plenty of space. I'll probably post photos in a separate blog when it is all set up.

April 1- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps.  Today was much easier than Wednesday's set. Legs and grip were good, conditioning held out.  Not a fun experience, but not terrible.  Finished with dumbbell training. 3x12 curls, French presses, lateral raises, reverse flyes, flyes with a pair of 12 lb. dumbbells.  Later 1 set of 25 pushups, carried and loaded some lumber, then pushed a lawnmower for 40 minutes.

2x20k long sets

I've done 19 sets of 10 minutes or longer, 6rpm or faster, with 2x18k.  I've brought my baseline up to the point where 60 reps with 2x18k is easy enough for everyday training, so I'm starting with the 20k's.  This log will help me to track my long sets with the purple bells. My goal is at least 20 sets of 10m or longer before doing anything serious with heavier bells.

1. 60 in 10:00- Mar. 21
2. 60 in 10:00- Mar. 23
3. 60 in 10:00- Mar. 25
4. 60 in 10:00- Mar. 28
5. 60 in 10:00- Mar. 30
6. 60 in 10:00- Apr. 1
7. 60 in 10:00- Apr. 7
8. 60 in 10:00- Apr. 11
9. 60 in 10:00- Apr. 13
    24 in 4:00- Apr. 15- tried to get 10m, but failed.
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March 2016 Training Log

March 31- stretching, and 4 sets of 25 pushups.

March 30- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps.  This set was harder than the previous 4 60-rep sets.  Jelly legs.  Rested 10m until fully recovered, the did hardstyle swings with a 32k Kettlebell: 5/5 on the minute for 10m = 100 swings. Clean and jerked 5,808 pounds, then swung 7,000 pounds. Later in the day, 3 sets of 25 pushups.

March 29- some easy dumbbell work for recovery.  2 sets of 12 with a pair of 12 lb. dumbbells: curl, French press, lateral raise, flye, reverse flye.  Just a good stretch and a little pump to flush everything out.

March 28- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6 rpm = 60 reps.  Rested 5m, then 40 pushups: 25 straight, then 3 sets of 5, resting in high position for 4-5 deep breaths.  40 squat benders.  30 hindu pushups. Later in the evening, felled a large pine tree.  Blocked it and carried most of the trunk and all the limbs to a brush pile.  About an hour of heavy lifting, dragging, and chainsaw work.  Went to the gym afterward and sat in the hot tub for about 20 minutes.

March 25- 182 lb. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6 rpm. Work set: 10m @ 6 rpm = 60 reps.  25 pushups, 25 squat benders with 2 12lb. dumbbells. 5 chin ups.

March 24- 182 lb. Went on a run for the first time in months.  Ran with Dorian as part of his CAP training.  Ran 1 mile in 10:20- probably a 70% effort.  Walked back in 25m.  Pushups afterward: 1 set of 50.  Did 25 straight, then rested in upward dog occasionally until I got to 50. Stretching.  In the afternoon, pushed a lawnmower for about 90 minutes.

March 23- 180.5 lb.  Great day of training.  Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6 rpm = 60 reps.  Hard, but easier than Monday's session.  Rested until recovered, then some easy dumbbell training.  Supersets of curls and French presses, reverse flyes and flyes, pullovers and lateral raises. 3 sets of 12 of each exercise with a pair of 12 lb. dumbbells. Finished with 3 x 12 squat benders with 12 lb. dumbbells for legs.  Dumbbell training was not hard or heavy, but gave a good stretch and pump.  Ended feeling really good. These bodybuilding-type dumbbell lifts after a hard set of long cycle are great for recovery. H20 > 1 gal.

March 22- dumbbell prehab/rehab training. 3 sets of 12 with a pair of 12 lb. dumbbells: curl, French press, lateral raise, reverse flye, flye.  Later, a few easy pushups, a set of 8 chin ups (I can get 8 just about any time I try these days), and 40 minutes of moderate walking.  Drank > a gallon of water.

March 21- 181 lb. Long cycle clean and jerk, 2x20k.  Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps.  Hardest on grip and legs, but still a manageable workload.

March 19- Focused on power development with heavier weights. Long cycle clean and jerk. Warm up: 1m @ 4rpm with 2x24k. Work sets: 5m @ 4rpm = 20 reps with 2x24k.  Rested 4m, then 5m @ 6rpm with 2x20k  = 30 reps.   Finished with clean and press: 12 reps per arm with 18k.

March 17- Long cycle clean and jerk, 2x18k.  Warm up: 1m @ 6rpm. Work set: 15m @ 6rpm = 90 reps. Rested until recovery, then dumbbell work: 3 sets of 12 curls, French presses, lateral raises, reverse flyes, flyes with 12 lb. dumbbells.

March 15- the Ides of March. Long cycle clean and jerk. Warm up: 1m @ 6rpm with 2x20k. Work set: 11m @ 6 rpm with 2x18k = 66 reps. Rested until full recovery, then single clean and jerk, 28k: 4m @ 6 rpm, 1 hand switch = 12/12

March 13- 179.5 lb.   First time under 180 in a long time. Drank almost two gallons of water yesterday. Lower back a little stiff this morning, probably from faster long cycle pace yesterday.

March 12- Did a little easy work around the house, then long cycle clean and jerk, 2x18k.  Warm up: 1m @ 8rpm. Work set: 5m @ 8rpm.  Did not feel I had much endurance, so I did a speed set.  Ended with 1m @ 6 rpm with 2x24k.  Practiced Koryo a few times.

March 11- Diagnosed with strep throat.  Breathing is poor, not sleeping well.  Practiced Koryo a few times.  Did 8 chin ups when I walked by the chin up bar.

March 10- 180.75 lb. Having allergy problems.  Managed to get in a set of long cycle, 2x18k.  Warm up: 1m @ 6rpm.  Work set: 10m @ 6rpm = 60 reps. Dumbbell work, 20 lb. dumbbells: curls, French presses, military presses, flyes, reverse flyes. 2 sets of 12 reps of each exercise.

March 8- did not feel like long cycle today- allergies are acting up.  Instead, did a 30-minute walking/dumbbell session.  Set out a pair of 12 lb. dumbbells.  Did 3 sets of 12 curls, French presses, lateral raises, reverse flyes, and flyes.  Walked briskly about 100 yards between sets, kept moving.

March 7- Long cycle clean and jerk, 2x18k.  Warm up: 1m @ 6rpm.  Work set: 10m @ 6 rpm = 60 reps.  Rested 2m, then did a basic bodybuilding-type circuit with 12lb. dumbbells: curls, lateral raises, French presses, flyes, reverse flyes. 3 sets of 12.  Finished with step ups on a 16 inch step: 3 sets of 12. Kept working to keep heart rate up after long cycle set.  Finished in 21m from start of long cycle set to end of session.

March 5- Worked on the land for about six hours, digging up blueberries and replanting them, carrying water in two five-gallon buckets to water them in. Lots of moderate work, kept moving. Came home and hit the gym.  Long cycle clean and jerk, 2x18k.  Warm up: 1m @ 6rpm.  Work set: 10m @ 6rpm = 60 reps.  Rested a few minutes, then did see-saw presses with 2x16k: 2 sets of 10.

March 4- Started to train, but my lower back did not like the rack position, so practiced jumping rope for 10 minutes instead.

March 2- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 6rpm.  Work set: 10m @ 7rpm. Got 8 reps the last minute = 71 reps.  Rested 9m, then practiced jumping rope for a few minutes.

March 1- 21 minutes of pseudo heavyhands walking.  Not quite as exuberant as true heavyhands, but walked briskly while doing my rehab/prehab movements with 3 lb. dumbbells.  100 reps each of curls, presses, French presses, lateral raises, flyes, and ski poling while walking on level ground.  Did basic pump and walk between sets.  3 sets of 25 pushups throughout the day.

February 2016 Training

February 29- Worked on land for several hours, mostly carrying light trash.  Practiced poomse before coming home: Taegeuk 1-8, Koryo.  Kettlebell training at home.  Warm up: Long cycle clean and jerk, 2x18k: 1m @ 6rpm.  Work set: clean and press, 20k.  10m @ 8rpm, changing hands every two reps.  80 reps total.  Rested 2m, then jumped rope 1m on, 1m off for 10m.  5m total time jumping rope.

February 27- 75 pushups throughout the day.  14m of easy heavyhands step training.  50 reps curl and press, curl, French press, lateral raise, flyes, ski poling while stepping on an 8 inch step.

February 26- 180 lb. Long cycle clean and jerk, 2x18k.  Warm up: 1m @ 6rpm.  Work set: 10m @ 7rpm = 70 reps.

February 25- tried to train long cycle, but hands were very sore from last long cycle session, and very little sleep last night.  Did 75 pushups in sets of 25.

February 23- Early morning easy dumbbell training/prehab.  Long cycle clean and jerk.  Warmed up with 2x18k: 1m @ 8rpm.  Was planning to do double long cycle, but left knee felt strange, so did 20m of single clean and jerk with 18k @ 8rpm with 1 hand switch- 80/80 reps. Pushups: 23.  Australian pullups: 23.

February 22- Some easy dumbbell work with 8 and 12 lb. weights: high rep curls, French presses, and lateral raises.  20 pushups, 20 Australian pullups.

February 20- Took a couple of days off from training due to schedule and some slight elbow tendonitis.  I think I will need to replace chin ups with horizontal pulls; they seem to be what is bothering the elbow.  Today, a few hours manual labor with a shovel, then long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps. 

February 18, 19- no serious training.  Rest and a little light dumbbell work for prehab.

February 17- 181.5 lb. Long cycle clean and jerk.  Warm up: 2x20k: 1m @ 6rpm.  Work set: 2x18k: 72 reps in 10m.  7rpm with a 9rpm sprint last minute. Chin ups: 22 reps with varying grips. Lunges: 22/22.  Pushups: 22

February 16- 182 lb. Combined bodyweight drills into a circuit with some easy cardio/mobility work between sets. Today called for 21 reps of chins, pushups, and lunges.  Did them in sets 3 reps, going at about half my usual speed.  Alternated 60 seconds of bend and reach stretching and 50 jumping jacks between sets. Total of 150 jumping jacks.  Entire workout took 13m.  A nice recovery session.

February 15- Had to go out and work on the farm about 45 minutes.  It was 19, with a wind chill factor of 14. Pushups: 20. Reverse lunges: 20/20. Chin ups: 20. Deadlifts, 250 lb.: 5 sets of 1. Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 65 reps in 10m.  Did 7rpm first 5m, then dropped to 6rpm to finish.  Not a lot of steam today.  I ended this set by willpower- it was harder than some of the 70-rep sets I've done.  Finished with 5 single clean and presses per arm with a 28k Kettlebell.

February 14- 182.5 lb. Pushups: 19. Reverse lunges: 19/19.  Chin ups: 19 (10, 6, 3).  Skipped deadlifts today.

February 13- Deadlift: 5 singles @ 250 lb. 18 reps each pushups, lunges, chin ups (9,9). Long cycle clean and jerk. Warm up, 2x16k: 1m @ 12rpm. Work set: 2x18k: 10m @ 7rpm (8rpm last minute) = 71 reps.

February 11- 181.75 lb. Deadlift: 5 singles @ 225 lb. 16 reps each of pushups, reverse lunges, chin ups (10, 6).  This is my first double-digit set of chin ups in so long I can't remember.  My best set ever is 13, so this is 77% of my all-out max, without training high rep chin-ups.

February 10- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 10m @ 7 rpm = 70 reps. Total volume: 78 reps. Deadlift: 5 easy singles @ 225 lb.   This weight is pretty easy for me.  Working on getting my setup groove back. Pushups, chin ups, reverse lunges: 15 reps each.

February 9- some easy bodyweight cardio in the morning. In 15m, did 1m warm up, 200 jumping jacks, 12 squat thrusts, 14/14 lunges, 14 chin-ups, 14 pushups, then 100 more jumping jacks.  Between sets, did mobility work.  Not hard, kept moving at a moderate pace. Heart rate probably stayed in the 140 range- an estimate based on how I felt.  Later, deadlifts.  As usual, 5 easy singles @ 225 lb. Ran a little with Dorian- about 3 minutes jogging each way to the goat pasture to feed and water.

February 8- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm.  First long set in 10 days.  Feeling much better now.  Could have possibly done 70 reps, but eased back in at a slower pace.  I stopped at 10m, but could have kept going.  I'm glad to see that my endurance does not seem to have taken much of a hit with this sickness and layoff.  Deadlift: 5 singles @ 225 lb. 13 reps each of chin ups (5,4,4), reverse lunges, pushups.

February 6- 180.5 lb.  Starting to feel human again. Slept well. January was a great training month for me. I worked up to 70 reps long cycle with 2x18k, after really getting the most out of the 16k bells. My endurance was the best it has ever been, and my strength was pretty good. After a week of sickness and stress, I'm not sure where I'll land.  I don't know if I'll train long cycle today- still a lot of work to catch up on-, but when I start back, I'll probably go back to 60 reps with the 18k's and work back up to 70.  On a positive note, I'm down two pounds this week.

February 5- did not weigh, no training. Got up every hour with a kidding goat last night, went out in the cold to check on her.  Took her to the vet this morning. C-section, lost the baby, saved the goat. Paid a lot of money. After being sick all week, this night has me completely exhausted.

February 4- Still improving.  Feel strong, but get winded easily.  Deadlift: 5 singles @ 225 lb. Pushups, pullups: 11 reps of each.  Never got around to the lunges.  My truck overheated by the side of the road with 600 pounds of feed in the back. Got it towed and replaced the heater control valve. $148 and I'm back on the road.

February 3- Slept well last night, starting to turn the corner.  No endurance.  Deadlift: 5 easy singles @ 225 lb.  I've decided to add Chad Waterbury's PLP to my training.  He recommends adding pushups, lunges, and pullups throughout the day. Starting with 10, and adding 1 per day for 60 days.  10 pushups, 10/10 reverse lunges, 10 (6, 4) pullups. Also threw in 5 presses per arm with 24k.  All nice and easy.

February 2- Still feeling terrible.  No energy, up all night with congestion.  Deadlift: 5 easy singles @ 225 lb.

February 1- no training.  Sick all day.

2x18k Long Cycle Long Sets

This page will help me track my long sets of long cycle with 2x18k at a glance.

50 in 6:15- Jan. 7
60 in 10:00- Jan. 12
60 in 10:00- Jan. 14
60 in 10:00- Jan. 18
66 in 11:00- Jan. 20
50 in 7:00- Jan. 22
71 in 10:00- Jan. 25
70 in 10:00- Jan. 29
60 in 10:00- Feb. 8
70 in 10:00- Feb. 10
71 in 10:00- Feb. 13
65 in 10:00- Feb. 15
72 in 10:00- Feb. 17
60 in 10:00 with 2x20k- Feb. 20
70 in 10:00- Feb. 26
71 in 10:00 - Mar. 2
60 in 10:00- Mar. 5
60 in 10:00- Mar. 7
60 in 10:00- Mar. 10
40 in 5:00- Mar. 12
66 in 11:00- Mar. 15
90 in 15:00- Mar. 17

January 2016 Training Log

January 31- woke up sick.  Went to urgent care.  Tested negative for strep, but I think I have it.  Deadlift: 225 lb. for 5 singles.

January 30- 182.5 lb. Hiked in the woods for 75 minutes tracking a fox I shot last night beside the chicken coop.  Did not find it.  Deadlift: 5 singles at 225 lb.

January 29- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm.  Work set: 10m @ 7 rpm = 70 reps. 78 reps total volume.  This session was tough on my grip endurance. Later, 30 pushups.  In the evening, 5 deadlift singles @ 205 lb.

January 28- 182.5 lb.  Pushups: drop set of 25 pushups, then 5x5 knee pushups with a few breaths between sets.  Swings, 28k: 10 1-arm swings on the minute for 12m = 120 swings.

January 27- Clean and press, 18k: 15m @ 8rpm = 120 reps.  60 swings, cleans, and presses per arm.  Deadlift: 5 easy singles @ 205.  I'm doing these deadlifts to counteract the sitting that I do working online all day.  The plan is to keep doing easy singles with this weight.  When it becomes ridiculously easy, I'll add a little weight. I'd like to bring my deadlift back up to a respectable level, but I'm not in a hurry, so I'm taking an "easy strength" approach.

January 26- 181.5 lb. Deadlift: 205 lb.: 5 easy singles.

January 25- 181.75 lb.  Deadlift, 205 lb.: 5 easy singles.  Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 10m @ 7rpm (8rpm last minute) = 71 reps. Total volume: 79 reps.  Rested 5m, then 12m of swings with a 28k Kettlebell. 5 1-arm swings on :00 and :30. 120 swings.  Rested 3m, then curls in the bottom goblet squat position, 18k: 2 x 10.  French press, 18k: 2x10. Rested about 20 minutes, then finished with a pushup drop set: 25 regular pushups followed by 25 knee pushups, done in short sets with a breath or two between.  Later that night, went to the gym and spent 20 minutes in the sauna.

January 24- Deadlift, 205 lb. 5 easy singles.

January 23- One arm pushups: 3 singles per arm. Deadlift, 205 lb.: 5 easy singles.  Shoveled snow for about 90 minutes at easy/moderate pace. Swings: 40k, 2-hand, hardstyle: 5 swings on the minute for 20 minutes = 100 swings. Another variation of "lazy endurance". Average heart rate: 135.

January 22- 180.5 lb. Long cycle clean and jerk, 2x18k.  Warm up: 1m @ 8rpm. Work set: 7m @ 7rpm (8rpm last minute) = 50 reps. 58 reps total. Rested about 25 minutes, then came back for some bodyweight training.  Pushup drop sets: 3 single 1-arm pushups per arm, then 25 pushups, then 25 knee pushups (in sets of 5 with a few breaths between sets).  Squats: 5 pistol squats per leg, then 50 air squats. 

January 20- 182.5 lb. Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 11m @ 6rpm = 66 reps. 74 reps total.  Felt good overall, but felt it most in the grip. I'm missing the dips and chins, but my power tower is at the camper, and it's been in the 20's everyday, so I have not been staying there.  I'll get back to these when it warms up a little. Meanwhile, some high rep bodyweight stuff.  Did a pushup drop set: 25 regular pushups, then 25 knee pushups.  50 air squats. I need to figure out an easy upper body pull I can do for high reps.

January 19- A little different training today. Did 5 1-arm hardstyle swings on the minute for 22 minutes with a 32k. 110 swings in 22m. Average hr: 136. Based on my training lately, this was a "heavy" Kettlebell. Finished with 3 clean and press singles per side with the 32k.  Right arm went up, left arm struggled.  Al Ciampa on the Strongfirst forum has referenced an "aerobic and alactic" training protocol of 5 heavy swings on the minute for up to an hour.  He calls it "lazy endurance".  I can see how this could yield gains in strength and power as well as aerobic endurance.  I may work up to an hour using a lighter bell and see how it feels.  I need something to pass for steady-state cardio in this cold weather.

January 18- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 6rpm, 2m @ 6rpm.  Work set: 10m @ 6rpm = 60 reps. 78 reps total. Felt strong, recovered quickly.  Followed with a few easy clean and presses with 18k.

January 16- Went shooting- pistol and wobble trap.  Active, but easy.  Tried a little training, but did not feel it. A couple of minutes long cycle with 2x16k @ 8rpm and 2x18k @ 6rpm, but just not there.  Came back later and did 24k swings: 1 on the :00 and :30 for 10 minutes = an easy 100 reps.

January 15-  Clean and presses with an 18k bell. 10m @ 10rpm, switching hands every rep.  Two hand cleans for faster pace, instead of swing between reps.

January 14- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps.  Acclimating well to the 18k bells. Probably a few more sessions @ 6rpm, then I'll start increasing pace. 30 knee pushups.  A few easy curls in the bottom goblet squat position, 18k.   A few hours later, some bodyweight training and kata.  Taegeuk 1-8 and Koryo, alternated with 3 easy chins and 3 dips between forms. 9 forms, 27 dips, 27 chins, spread over about 20 minutes.

January 13- 181.5 lb.  No serious training today.  A single set of 40 knee pushups.

January 12 182.25 lb. Long cycle clean and jerk, 2x18. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps. Conditioning was fine, felt it in my grip endurance somewhat.  Slowly increasing volume with 18ks- did 50 reps with 2 bells on 1/7, then 56/56 with a single bell yesterday, then 60 reps with doubles today.  Felt good.  Rested and worked on my Kettlebell rack, then did a clean and press chain: single reps with 12k, 16k, 18k, 24k, 28k. Three times through, for 15 total clean and presses at an average weight of 19.6k, or 43 lb. Everything was pretty easy today.

January 11- 182.5 lb. Still acclimating to the 18k bells. Long Cycle Clean and Jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 3m @ 8rpm = 24 reps. Rested 2m, then single clean and jerk, 18k: 14m @ 8rpm, 1 hand switch = 56L/56R. Pulse 168. About 250 calories burned.

January 9- bodyweight training in the morning: 5m each of chin-ups (25), air squats (75), and dips (30).  Mostly singles and doubles for chins, triples and doubles for dips.  About 70% effort.

January 8- 183.75 lb. again. Today's training: clean and press with 18k Kettlebell. 20m @ 8rpm, switching hands with a swing every rep. 160 swing, clean and presses.  Heart rate: 168. About 350 calories burned.

January 7- First session with 18k kettlebells. Long cycle clean and jerk. Warm up: 1m @ 8 rpm. Work set: 6:15 @ 8rpm = 50 reps.  Overall, an easy set.  Felt the extra weight in the grip primarily.  Stopped at 50 reps- just getting acclimated to the weight.  I'm in no hurry.  Later, superset dips and chins: singles and doubles, for 5m. 16 dips, 16 chins.

January 6- 181.5 lb. Weight is headed in the right direction again. 18k kettlebells arrived today. Will probably train with them tomorrow.

January 5- 18k bells have still not arrived. Used the 16k's for long cycle. Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm = 81 reps. This made my 13th set of 80+ reps with 2x16k in the last 4 months, in addition to shorter sets. Rested 2m, then did 10 swings on the minute with a 24k Kettlebell for 10m.  Finished with 2x12 curls in the bottom goblet squat position with a 16k, then 2x12 French presses, 16k.

January 4- Went to the gym early.  Rowed on the Concept II for 25 minutes, with an average HR of about 125.  About 287 calories burned. 10m in the sauna.

January 3- no training

January 2- 183.75 lb.

January 1- 184 lb. I've been eating out too much this last week, and am paying the price.  Ordered a pair of 18k kettlebells two weeks ago, but they have still not arrived.  Today's training: single clean and jerk, 12k. 30m @ 12 rpm, switching hands every :30 (6 reps). 360 continuous reps.  Heart rate: 150.  Calories burned: about 450. This was a great cardio session- no strain on anything in particular because the weight was light, but the speed made for a good workload. Stopped at 30m because I'm not acclimated to higher reps, but could have kept going. Not a max set.