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.
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.
