31 177.5 lb. For training today, went light
and long. Long cycle clean and jerk, 2x12k: 15m @ 6rpm = 90 reps. Rested 7m,
then single clean and jerk, 12k: 20m @ 10 rpm, 1 hand switch = 100/100. In
total, each arm did 190 clean and jerks with a 12k. Total of 35m of cardio.
Nothing was very hard. It was a moderate effort to finish each set, but for the
most part, easy training. Trained fasted, with only a serving of BCAA’s before
lifting. Felt great, high energy afterward. Stretched a few minutes, ab wheel,
and called it a day.
30 179 lb. Easy grind day: 5 single bent presses per arm,
28k.
28 181.5 lb. Ate too much this weekend.
Fasting until lunchtime. Took 7g of BCAA’s before training. Long cycle clean
and jerk, 2x12k. Warm up: 1m @ 8rpm. Work sets: 10m @ 6rpm = 60 reps. Conditioning,
legs, and grip were great. Shoulders fatigued because I’m accustomed to
switching arms. Rested 6m, then another 10m @ 6rpm = 60 reps. Second set felt
much easier. Breathing well, sweating like crazy. Rested 6m, then 5m @ 6rpm =
30 reps. 150 reps total, not counting warm up. Rested a while, then stretching.
I’ll probably work on this occasionally and
see if I can get to 30m @ 8rpm = 240 reps. If so, I’ll start working toward it
with 2x16k. The IKMF has opened up a new category: half marathon double long
cycle. CMS at my weight is 230 reps with 2x16k. I’ve trained long sets of long
cycle in the past, and enjoy it. This can give me another goal to work toward
which complements my other half-marathon training. This could also set me up to return to
traditional long cycle with much better technique and endurance. I wonder: if I
can do 30m @ 8rpm with 2x16k, can I get 60 reps in 10m with 2x24k? If I can do
double long cycle for ranking with IKMF and RGSI, then I can stay more
motivated.
A training protocol to consider:
A first set of double long cycle with 2x24k, 2x22k, or 2x20k: 5-7 minutes at
rank pace (6rpm), to get heavier, shorter sets in to work toward traditional
long cycle ranking. Then two sets of up to 10m with 2x12k or 2x16k at half-marathon
rank pace (8rpm). This could help me get stronger in long cycle, while working
on endurance and technique with lighter weights. At my weight, 240 reps in 30
minutes with 2x16k will get me CMS in half-marathon from IKMF, and 60 reps in
10 minutes with 2x24k will get me CMS from RGSI. Perhaps I can train these
goals simultaneously. When I need a break, I can train half-snatch for high rep
ballistics. Continue to have strength days with bent presses, getups, pullups,
dips, hill sprints. I’ll have to think this over and experiment. I’ll have to
work up to the volume, but some time spent with 12k and 20k bells should ease
me into it.
25 178 lb. Straight bar pullups: 1 set of 10.
A few hours of easy/moderate physical work. Training: bent press/getup combo,
28k: 1 rep OTM for 20m.
24 178 lb. Straight bar pullups: 1 set of 10.
Long cycle clean and jerk. Warm up: 2m @ 8rpm, 28k. Work set: 16m @ 12 rpm, 16k
= 192 reps. This pace feels very fast to me. Shoulders and grip were fine, legs
were starting to fatigue, but could have gone longer. Stopped because of
breathing- just can’t keep going at this pace. I’ll probably incorporate more
of these light, fast sets of long cycle and half snatch, along with heavier
work. Dips: 2x12. Ab wheel: 10, 5. Hill
sprints: 7 times up driveway. Stretching. In the evening, 1 set of 30 pushups.
23 179 lb.
Bent press, 28k: 10 singles per arm during the day, while working in the
office.
22 179 lb. Half snatch, 28k. Warm up: 2m @
8rpm. Work set: 20m @ 8 rpm = 160 reps. Total 176 reps. Rested 12m, then hill
sprints: 5 times up driveway. Stretching.
21 Tried to train, but very distracted. Got a
few sets of 1-2m of half-snatch, clean and jerk with 28k. 3 bent presses per
arm with 32k. Ring pullups: 8,6,4 = 18. Called it a day.
20 No training today. No soreness from
yesterday’s hill sprints.
19 179 lb. Worked on sheetrock most of the day
at an easy pace. Training: bent press/TGU combo, 24k: 10/10 reps in 20m. 1 rep
OTM. Each rep took about :35, rested until the top of the next minute. Felt
good. Good flexibility in bent press. The weight was about right for this
volume. Rested a few minutes, then ran the hill on the driveway three times.
About 30-40 yards. Trying out hill sprints, so worked at a moderate pace and
low volume to acclimate. Almost immediate soreness in glutes. Stretched.
18 179 lb.
17 179 lb. Tested straight bar pullups: 10
reps. First 6 were ridiculously easy. Worked on deck stair railings for several
hours. Clean and jerk, 28k: 14m @ 7 rpm (8rpm last 2 minutes), hand switch OTM
= 100 reps.
16 177.5 lb. Worked in the office all day.
Brought a 28k kettlebell. Clean and press: 2 singles. Bent press: 7 singles per
arm throughout the day.
14 179 lb. Worked on house for about 5 hours.
Siding and soffits. Took a break and did half-snatch,
28k: 22m @ 6rpm = 132 reps. I think this is a PR. I could have gotten 30m at this pace for 180 reps. Conditioning
was fine, grip and legs were good. Shoulders were starting to fatigue, but if I
had pushed, I could have finished a half marathon set.
13 180 lb. Bent press/getup, 16k: 5 reps per
arm. Cleaned the kettlebell, did a bent press, then while the bell was
overhead, went down into a getup, then back up. It’s been far too long since I
worked on getups. This was harder than it should have been. Years ago I could
do getups with a 40k, which was half my bodyweight. Felt tension in my lower
back. Probably a good idea to do more of these and regain my strength and
flexibility at these angles. Half snatch, 24k: 2m @ 8 rpm. Started a set of
these, but just not interested in a long set today after this weekend’s
activity. A little dumbbell work: curl and press: 2x12 lb: 12 reps. 2x20 lb.: 2
sets of 12. 1 set of 10 rollouts on the ab wheel.
9 179 lb. First time under 180 since March 22- 7 weeks. Built raised beds for about an hour, then training. Bent press, 16k: 2x5 per arm, still working on flexibility and mobility. Deep stretching. Half-snatch, 24k: 2m @ 10rpm. Half-snatch not feel right today, so switched to clean and jerk with a 32k. Have not used the red bell in a while. My previous best was 20m @ 5rpm = 100 reps, which I’ve done twice, I think. Today hit a PR: 30m @ 5 rpm, hand switch OTM = 150 reps. First 20m were not so bad, but the last four minutes were very difficult. Cardio held out fine, even though pulse at the end was over 190. Felt it mostly in legs, grip, and shoulders, as well as overall fatigue.
7 Long day yesterday. Church, then an
out-of-town wedding. Got home after midnight. Tried to sleep in, but woke up at
6:40. Cleaned house, moved stuff. Shoulders stiff and sore. Did bent presses,
but lighter, and for reps. 2x5 per arm with 16k. The weight feels light. Left
side was easy; almost perfect reps. On the right, I was able to focus on
pulling my left shoulder down and locking out the elbow without pressing out.
With heavier weights, I have to focus on stabilizing the weight. With lighter
weights for reps, I can work on flexibility and technique. Feels good, like
yoga with an iron ball overhead. Later,
some single clean and jerk training. 20m @ 7 rpm with 28k, hand switch OTM =
140 reps. This may be a PR at this pace. All-time best is 30m @ 6rpm = 180
reps. I’ve done this two or three times. If I were pushing today, I could
perhaps have gotten 30m @ 7rpm = 210 reps, but it would have really been a
struggle at the end. I feel stronger than when I last trained long cycle with
this weight. Presses and half-snatches must be working. Or maybe I’m just
having a good day. Finished with some ab wheel rollouts (2x5) and ring pullups
(3x3).
5 Worked on siding and deck for several
hours. Brought a 24k kettlebell around, and used it occasionally. Did a total
of five bent presses per arm. Did 2 sets of 10/10 clean and push presses.
Practiced some windmills. I think my imbalance may be in the lower body,
causing my hips to be tighter when I bend to the left.
4 Worked on the house. No training.
3 181 lb. Bent press: a few reps per arm
with a 28k, shooting a video for physical therapist. Then half-snatch, 24k: 20m
@ 8rpm = 160 reps. Ab wheel rollouts: 8 reps from knees. Worked on deck for
several hours.
2 No time for a real session, but have
a 28k in the office. Did 4 bent presses per arm, spaced out over several hours.
Talked to a physical therapist about the lack of mobility when bent pressing on
the right. Going to send a video and get some advice.
1 Tried pullups on a straight bar. I
usually do them on rings. I got 10 strict pullups on the straight bar, and am
good for 6-7 on the rings. I’m glad to see that I’ve kept my pullup strength
since doing the Fighter Pullup Program a few months ago. I worked up to 11
pullups then, and can still do 10, even though I’ve reduced the frequency and
volume. Worked on the house, and brought a 24k kettlebell around. Did not have
time for a proper workout, so did 4 sets of 10/10 half-snatches at a fast pace.
Worked on keeping rep speed right, not rushing the reps, but not resting
between reps. Working fast like this, I feel it in the legs and grip.
