Nov. 30- Long cycle clean and jerk, plus one arm long cycle. Warm up: 1m @ 5rpm with 2x20k. Work set: 10m @ 5rpm = 50 reps with 2x20k, then immediately transitioned to one arm long cycle, 16k: 20m @ 10rpm, switching hands on the minute = 200 reps. Pulse at end of set: about 180. Rested a few minutes, then bench press, 100 lb.: 3x10. Curl with 20 lb. dumbbells: 3x10. Foam rolling and stretching.
Nov. 28. Not a great training day. Very cold in gym. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 5m @ 6 rpm = 30 reps. Rested 3m, then half-snatch, 16k: 6m @ 12 rpm = 72 reps. Have not done these in a long time, so just trying them out again. Rested a few minutes, then single clean and jerk, 20k: 6m @ 8rpm = 48 reps. For half-snatches and OALC, hand switches on the minute. A few easy presses, then worked on framing and subfloor at a slow pace for a few hours.
Nov. 25- One arm long cycle clean and jerk, 16k. 30m @ 10rpm - 300 reps. Did 5m per arm (50/50) for first 10m, then switched on the minute after that. 20 easy curls per arm with a 12 lb. dumbbell for elbow rehab. Worked for 5 hours on framing and laying subfloor- lots of walking, carrying, bending, crawling, etc. Very tired afterward.
Nov. 23- 175 lb. Long cycle clean and jerk. Warm up: 1m @ 6rpm with 2x20k. Work set: 8m @ 6rpm with 2x20k, then immediately 22m of OALC with 18k @ 8rpm. 48 reps with 2x20k, 176 reps with 18k, 30 minutes of work total. HR at end of session: 176. Probably close to 600 calories burned. Rested a few minutes, then easy bench press: 3x5 with 100 lb. Then worked for about 90 minutes laying subfloor.
Nov. 21- One arm long cycle, 18k. 30m @ 8rpm = 240 reps. Switched hands on the minute. Then 3.5 bench press, 100 lb.
Nov. 14. Another half marathon set training set to break the monotony. 16k long cycle, 30 minutes @ 10 rpm, switching hands on the minute. 300 reps.
Nov. 11- Again, not feeling strong today. Been very busy, and fatigue is piling up. Warmed up with long cycle, 2x22.5k: 1m @ 5rpm. Work set: 3m @ 5rpm = 15 reps. Bells felt heavy. Got my head right, then tried a marathon set of one arm long cycle: 176 reps in 20 minutes with an 18k bell. First four minutes were at 12rpm with one hand switch, then dropped to 8rpm and switched hands every minute. Squat: 5x5 @ 70 lb. Military press: 5x5 @ 55 lb. Deadlift: 1x5 @ 115 lb. Pushup with hands on 48 inch elevation: 100.
Nov. 9- Not feeling "on it" today. Warmed up with long cycle, 2x22k5k: 2 sets of 1m @ 5rpm. Work set: 2x24k: 3:30 @ 4 rpm = 14 reps. Could have done more, but my head was not right. Squats: 5x5 @ 65 lb. Bench press: 5x5 @ 55 lb. Bent over row: 5x5 @ 70 lb. Alternated every set with 5 swings with a 40k Kettlebell. 25 squats, presses, rows; 75 swings. Finished with 20 curls (12 lb. dumbbells) and 15 pullovers (25 lb.)
Nov. 7- Long cycle clean and jerk. Warmed up with 2x22.5k: 1m @ 5rpm. Work set: 2x24k: 5m @ 5rpm = 25 reps. Just practicing with the green bells. Squat: 5x5 @ 60 lb. Military press: 5x5@ 50 lb. Deadlift: 1x5 @ 95. Just easy barbell work.
Nov. 4- 174 lb. Two sessions today in the middle of a busy day. Morning: Stronglifts 5x5. Squat: 5x5 with 55 lb. Bench Press: 5x5 with 50 lb. Bent over row: 5x5 with 70 lb. All lifts were very light, just grooving the movements. I have not played with a barbell much for the past 18 months, so I'm starting at the bottom. Felt good. Second session was late afternoon. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 53 reps in 10m.5rpm for 9m, then an 8rpm sprint for the last minute.
Nov. 2- 174 lb. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Back squat: 2x5 with 135. Dips: 2x5. Pullovers: 1x10 with 20 lb. Curls: 1x15 with 12 lb. dumbbells.
Nov. 28. Not a great training day. Very cold in gym. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 5m @ 6 rpm = 30 reps. Rested 3m, then half-snatch, 16k: 6m @ 12 rpm = 72 reps. Have not done these in a long time, so just trying them out again. Rested a few minutes, then single clean and jerk, 20k: 6m @ 8rpm = 48 reps. For half-snatches and OALC, hand switches on the minute. A few easy presses, then worked on framing and subfloor at a slow pace for a few hours.
Nov. 25- One arm long cycle clean and jerk, 16k. 30m @ 10rpm - 300 reps. Did 5m per arm (50/50) for first 10m, then switched on the minute after that. 20 easy curls per arm with a 12 lb. dumbbell for elbow rehab. Worked for 5 hours on framing and laying subfloor- lots of walking, carrying, bending, crawling, etc. Very tired afterward.
Nov. 23- 175 lb. Long cycle clean and jerk. Warm up: 1m @ 6rpm with 2x20k. Work set: 8m @ 6rpm with 2x20k, then immediately 22m of OALC with 18k @ 8rpm. 48 reps with 2x20k, 176 reps with 18k, 30 minutes of work total. HR at end of session: 176. Probably close to 600 calories burned. Rested a few minutes, then easy bench press: 3x5 with 100 lb. Then worked for about 90 minutes laying subfloor.
Nov. 21- One arm long cycle, 18k. 30m @ 8rpm = 240 reps. Switched hands on the minute. Then 3.5 bench press, 100 lb.
Nov. 14. Another half marathon set training set to break the monotony. 16k long cycle, 30 minutes @ 10 rpm, switching hands on the minute. 300 reps.
Nov. 11- Again, not feeling strong today. Been very busy, and fatigue is piling up. Warmed up with long cycle, 2x22.5k: 1m @ 5rpm. Work set: 3m @ 5rpm = 15 reps. Bells felt heavy. Got my head right, then tried a marathon set of one arm long cycle: 176 reps in 20 minutes with an 18k bell. First four minutes were at 12rpm with one hand switch, then dropped to 8rpm and switched hands every minute. Squat: 5x5 @ 70 lb. Military press: 5x5 @ 55 lb. Deadlift: 1x5 @ 115 lb. Pushup with hands on 48 inch elevation: 100.
Nov. 9- Not feeling "on it" today. Warmed up with long cycle, 2x22k5k: 2 sets of 1m @ 5rpm. Work set: 2x24k: 3:30 @ 4 rpm = 14 reps. Could have done more, but my head was not right. Squats: 5x5 @ 65 lb. Bench press: 5x5 @ 55 lb. Bent over row: 5x5 @ 70 lb. Alternated every set with 5 swings with a 40k Kettlebell. 25 squats, presses, rows; 75 swings. Finished with 20 curls (12 lb. dumbbells) and 15 pullovers (25 lb.)
Nov. 7- Long cycle clean and jerk. Warmed up with 2x22.5k: 1m @ 5rpm. Work set: 2x24k: 5m @ 5rpm = 25 reps. Just practicing with the green bells. Squat: 5x5 @ 60 lb. Military press: 5x5@ 50 lb. Deadlift: 1x5 @ 95. Just easy barbell work.
Nov. 4- 174 lb. Two sessions today in the middle of a busy day. Morning: Stronglifts 5x5. Squat: 5x5 with 55 lb. Bench Press: 5x5 with 50 lb. Bent over row: 5x5 with 70 lb. All lifts were very light, just grooving the movements. I have not played with a barbell much for the past 18 months, so I'm starting at the bottom. Felt good. Second session was late afternoon. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 53 reps in 10m.5rpm for 9m, then an 8rpm sprint for the last minute.
Nov. 2- 174 lb. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Back squat: 2x5 with 135. Dips: 2x5. Pullovers: 1x10 with 20 lb. Curls: 1x15 with 12 lb. dumbbells.
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