Monday, March 21, 2016

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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Wednesday, March 2, 2016

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.