31 Pullups/Dips:
8,7,6,6,5 = 32 reps
30 Pullups/Dips:
8,7,6,5,5 = 31 reps. Deadlift: 5 singles @ 255 lb. Half snatch, 28k: 20m @ 6
rpm = 120 reps. Felt better for the first time in a long time. Went for a long,
slow set, and felt good throughout. I’m glad to not have lost much endurance.
Eight pullups were hard, last rep was ugly. If it’s not easier by the end of
the week, I may repeat this week’s workload. Dips were easy, but that’s
intentional. Deadlifts at 255 are getting easier. This is not a heavy weight,
but I’ve done no heavy grinds in a long time. Working out my groove, and
staying tight. Looking forward to handling 300+ pounds in a few months of easy
training.
29 Pullups/Dips:
8,7,6,5,4 = 30 reps. Went to the doctor with sinus infection, got antibiotics.
Looking forward to serious training again.
27 Weight 180
lb. deadlifts: 3 singles @ 215. 2 singles @ 255. Dips: 7,7,6,5,4 = 29 to make
up for yesterday. Pressed a 32k with each arm just to test. It goes up with a
moderate effort. Cleaned the basement out- lots of walking around, but no
really hard work.
26 Pullups:
7,7,6,5,4 = 29. No other work. Very congested. Hard to breathe.
25 Pullups/Dips:
7,6,6,5,4 = 28. No deadlifts. Worked on hardwood flooring for several hours.
Still have a stiff neck.
24 Pullups/Dips:
7,6,5,5,4 = 27. Deadlift: 5 singles @ 215. Tried to do half-snatch training
with 28k, but have a kink in my neck which did not like the weight. Did 4m of
snatches with a 16k, got 35/35.
23 Pullups/Dips:
7,6,5,4,4 = 26. Deadlift: 5 singles @ 215.
22 Pullups, dips:
7,6,54,3 = 25. Deadlifts: 5 singles @ 215 lb. Half snatch, 28k: 12m @ 8rpm. Did
10 rpm last two minutes, for an even 100 reps in 12m. Unloaded and stacked 25
bales of hay.
20 Weight 182.
No training last few days because of extreme cold, and not feeling well. I’m
feeling better, so I’ll start back on Monday with 7 reps on the pullups, and
215 on the deadlift, repeating the training week I should have had this week.
Have had time to reflect on a training plan and goals for the first part of the
year. I’m going to continue dips, pullups, and deadlifts for overall strength
development. I’ll follow the fighter pullup program until I can’t anymore, then
probably settle in to three sets of 70-80% to keep strength and build mass. I’m
also considering adding weight and dropping back to 5 reps, then working my way
back up through the Fighter Pullup program. I’m still progressing with what I’m
doing, so that can wait. The dips will match the pullups rep-for-rep, even
though they are easier. They are primarily to balance the chins, as well as to
build some muscle. For the deadlift, I’ll continue doing 5-7 singles on
weekdays, increasing the weight by 5 or 10 pounds a week. As long as it does
not affect my other training, I’ll keep progressing. This is the Steve Justa
singles program, and has been proven to build up the deadlift over time. For
kettlebell training, I’m setting a goal of CMS in the half-snatch. That will
require 250 reps in 30 minutes with a 28k in my weight class. I’m going to
follow the Bogatyr Endurance template of three sets of up to 10 minutes each on
most training days, including the half-snatch, long cycle, and jerks or swings.
Every so often, I’ll push for a longer set. When I can do three sets of 80 with
less than 5m rest between them, I’ll go for CMS. Hopefully there will be a meet
somewhere close this year, and I can compete. MS is 350 reps, though, and 12
rpm is still very fast for me. I’m planning to do kettlebell sets 3 days a
week. As long as my endurance keeps up, I’ll let that be my cardio, along with
manual labor. If I start to lag, I’ll add some easy cardio- jogging or hiking.
17 Pullups: 7.
Shoveled snow for about 15 minutes. A few pushups. Not feeling well at all.
16 Pullups: 7,6,
= 13. Feeling very congested, coughing.
15 Weight: 182.
Pullups: 7,6,5,4,3 = 25. Deadlift: 5 singles @ 215. Half snatch, 28k: 10m @
7rpm, hand switch on the minute. Very cold in the gym. Training started me
coughing and wheezing, so I cut it short. May be coming down with something.
12 Pullups,
Dips: 6,6,5,4,3 = 24. Deadlift: 7 singles @ 205.
11- Pullups,
Dips: 6,5,5,4,3 = 23.
10- Pullups, Dips: 6,5,4,4,3 = 22. Deadlift: 5 singles @ 205. Half snatch, 28k: 10m @ 7rpm = 70 reps. Rest 5m, then long cycle clean and jerk, 28k: 10m @ 7rpm = 70 reps. Rest 5m, then jerk, 28k: 10m @ 8rpm = 80 reps. Total 220 reps with the 28k. All hand switches on the minute. Felt strong throughout. Recovered quickly after training. A little warmer than in the last few days.
9- Pullups,
Dips: 6,5,4,3,3 = 21. Deadlift: 7 singles @ 205.
8- Pullups,
Dips: 6,5,4,3,2 = 20. Deadlift: 7 singles @ 205 lb. Half snatch, 28k: 10m @ 6
rpm = 60 reps. 5m rest. Single clean and jerk, 28k: 10m @ 6 rpm = 60 reps. About
32 degrees in the gym.
5- Pullups,
Dips: 5,5,4,3,2 = 19. Deadlift: 7 singles @ 205 lb. About 26 degrees in the
gym.
4- Pullups,
Dips: 5,4,4,3,2 = 18. Deadlift: 7 singles @ 150 lb. Single clean and jerk, 28k:
20m @ 5rpm = 100 reps. Hand switch on the minute. Later in the evening, pushup
ladders with Isaac and Dorian. 42 reps total.
3- Pullups,
Dips:5,4,3,3,2 = 17. Deadlift: 7 singles at 145 lb. Some light construction
work.
2- Pullups,
Dips: 5,4,3,2,2 = 16. Deadlift: 7 singles @ 140 lb., focus on regaining tension
and groove. Single clean and jerk, 28k: 10 minutes @ 6rpm, hand switch on the
minute.
1- Pullups,
Dips: 5,4,3,2,1 = 15. Deadlift: 5,3,2 @ 135. Starting back deadlifting this
year, starting with low weight.
