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.
