28 180.5 lb. Great training day. Started
with barbell work. Clean and push press, full squat clean. 1 rep with 135, but
it felt heavy, so 6 more singles with 115. Two single clean and power jerks,
115. Took about a minute between reps. Kettlebell work: half snatch, 24k: 22m @
8rpm, hand switch OTM = 176 reps. Legs and lungs were going strong, but
shoulders are not used to the barbell work, or the snatch volume, so I stopped.
Finished with two circuits of pullup (6 reps), dips (10 reps), Roman chair back
raises (10 reps), Roman chair situps (10 reps). Total 12 pullups, 20 each dips,
back raises, situps. Full range of motion of Roman chair work. Total session
took about 45 minutes. Finished feeling strong. Used BCAA’s before session. It
seems to really help. At less than $.50 a scoop, this may become a staple in my
routine.
27 180.5 lb. First day of good training in a
while. Planned to train yesterday, but ran out of time. Had a little delayed
soreness and fatigue after the big set of long cycle on the 21st, so
did not push it. Today’s session: Back
squat: 4 singles @ 155lb. Military press from racks: 4 singles @ 95 lb.
Deadlift: 4 singles @ 175 lb. Power clean and push press: 4 singles @ 135 lb.
All but clean and press were very easy. I want to include a Steve Justa singles
routine in my training to bring up strength levels, but I’m still not sure
which lifts to use. After today, I’m thinking about either power clean/push
press and back squats, or a combination power clean/front squat/push press.
This second option would give me the push/pull/squat I need. A few singles
everyday, increasing weight slow and steady, would fill some holes in my
strength training. I’ll play around and
see how it goes. After barbell work today, half snatch, 24k: 20m @ 8rpm, hand
switch every 1-2 minutes. 160 reps. Felt easy at this pace. Hardest on
shoulders- legs and lungs could have gone much longer.
26 No real training. In the evening, two
easy sets of pullups (8, 5) and dips (10, 8).
25 No training. One set of 8 pullups.
24 Busy all day. On my feet, but no training
22 177 lb. After yesterday’s training, no
soreness or stiffness. Feel great, except for stuffy head, which I’ve had for
weeks.
21 177 lb. Single clean and jerk, 28k: 6m @
8rpm, hand switch OTM = 48 reps. Did not use chalk or spray my shirt with
water. It makes a big difference. Later, half-snatch, 28k: 4m @ 8rpm, hand
switch OTM = 32 reps. Spent about 20 minutes digging a hole for repair of the well
pump. Later in the afternoon, single clean and jerk, 28k: 30m @ 6rpm, hand
switch OTM = 180 reps. This is the second time I’ve done 180 with the 28k, and
this was much stronger than last year. Total time under the bells today: 40
minutes. Total reps long cycle: 228. 14,136 pounds lifted in long cycle. 1,984
pounds lifted in half snatch. Total tonnage: 16,120. I don’t always calculate
tonnage, but it’s useful to set benchmarks occasionally.
20 180 lb.
19 180 lb. Single clean and jerk, 24k: 6m @
10 rpm, hand switch OTM = 60 reps. This pace is really hard on my legs. Half
snatch, 24k: 2m @ 10 rpm = 20 reps. Had
to stop because of respiratory difficulty. Rode the bike a few minutes, but
just could not breathe.
16 Long cycle clean and jerk, 12k: 10m @ 10
rpm, 1 hand switch = 50/50 reps. Later, played with 32k long cycle and half
snatches for a few minutes, then half snatch, 24k: 10m @ 8rpm, hand switch OTM
= 80 reps. Had long breaks between sets, working on house.
15 177 lb. Worked on hardwood flooring for
several hours. Throughout the day, did 5 sets of 10 pullups and 10 dips. 10
pullups is still difficult for me, but is much more manageable than before.
14 Today was a failure, from a training
perspective. Started long cycle, 2x16k. Did just over 2m @ 8rpm, and had to put
the bells down. Likewise with single clean and jerk with a 28k. My stomach
where my elbows rest was raw and abraded from Monday’s PR session. I usually
end my workouts with red places there, but they go away. These bruises are
turning blue, and the surface of the skin is raw. Perhaps the shirt I wore was
not soft enough for such use. Too painful to use proper technique, so I called
it a day.
12 Pullups: 3.5, 3 with 16k added. Was
trying for 4, 3. Perhaps too heavy. I may drop to 25 lbs. and see how that
goes. Long cycle clean and jerk, 2x16k: 2x 2:30 @ 8rpm = 40 reps. 1:30 rest
between sets. Rested until full recovery, then half snatch, 28k: 20m @ 6rpm
(did 7 rpm the first 2m), hand switch OTM = 120 reps. This is probably a PR for
me in this lift. I used another serving of BCAA’s, and had lots of energy. I
could have lifted longer, but had localized fatigue in my shoulders, and did
not want to push it. I feel like if it were a test or competition, I had 30m in
me at this pace. Rested a couple hours,
then did an experiment with pushups: did 6 pushups a minute – 1 every 10s- resting
on all fours between reps. 10m @ 6rpm = 60 single pushups. Focused on perfect
form. Each rep was easy, of course, but I wanted an anterior chain exercise to
balance out all the snatches.
9 178 lb. In the morning: pullups, dips:
3,3,2 with 16k added. Clean and front squat, 2x16k: 3,3,2. In the afternoon:
long cycle clean and jerk, 2x16k: 3 x 2m @ 8 rpm = 48 reps. Rested 5m, then
clean and jerk, 28k: 14m @ 6 rpm = 84 reps. Rested 5m, then started a set of
half-snatches. Got 2m @ 7rpm, but did not have steam to keep going.
8 178 lb. In the morning: pullups, dips:
3,2,2 with 16k added. Worked on well house for several hours of easy work.
7 179 lb. In the morning: pullups, dips:
3,2,1 with 16k added. Long cycle, 2x16k: 4 sets of 1:30 @ 8 rpm, 1m rest = 48
reps. Rested 10m because I needed to use my inhaler to stop wheezing. Long cycle,
28k: 12m @ 6 rpm, hand switch OTM = 72 reps. Rested 4m. Half-snatch, 28k: 10m @
7 rpm, hand switch OTM = 70 reps. Used an amino acid supplement powder (a free
sample from the vitamin store) before lifting. After I got my wheezing under
control, felt great. Lots of energy, could have lifted longer. Might give this
stuff a try.
4 180 lb. Long cycle, 2x16k: 6 sets of 1m @ 8rpm, 1m rest = 48 reps. Rested 5m, then long cycle, 28k: 10m @ 6 rpm, hand switch OTM = 60 reps. Rest 5m, then half-snatch, 28k: 10m @ 7 rpm, hand switch OTM = 70 reps. Worked about an hour building the roof of the wellhouse. Later, 10 pullups, 10 dips.
3 Long cycle, 2x16k: 5 sets of 1m @
8rpm, 1m rest = 40 reps. Rested 1m, then long cycle, 28k, 10m @ 6 rpm, hand
switch OTM = 60 reps. Rested 5m, then half-snatch, 28k, 10m @ 6 rpm, hand
switch OTM = 60 reps. Rested about 20m until fully recovered, then 3 sets of 5
pullups, dips, and squats with 135 lb.
1 177 lb. Long cycle, 2x16k: 4m @ 5rpm =
20 reps. Long cycle clean and jerk, 32k: 2m @ 5rpm = 10 reps. Stopped there
because I started wheezing. This cold, wet air is really getting to me. Better
to try again tomorrow than to trigger an asthma attack. Did 10 pullups.
