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.
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.
