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.
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.
