January 2018 Training Log

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.