July 2018 Training Log

31     No decent training in a few days. Lots to do today, so trained early. Fasted except for two cups of coffee with sugar. Warmed up with a few 24k clean and jerks and half-snatches per arm. Work sets: long cycle, 24k: 10m @ 8 rpm = 80 reps. Did 2m per arm for the first hand switch, then switched at 1m thereafter. Rested 5m, then half-snatch, 24k: 10m @ 80 = 80 reps. Hand switch OTM. Rested 5m, then some easy dumbbell training: curl, lateral raise, fly, French press, pullover. 2x12 with 12 lb., just to get the blood pumping. Later in the afternoon, basic strength training. Deadlift: 5x1 @ 235 lb. Clean and press: 5x1 @ 95 lb. Reduced the weight from 115 lb. to give myself some room for training momentum. 95 is 70% of 135, which is probably about my max press. Weighted pullup: 5x1 @ 20 lb. Each rep OTM.

28    183 lb. Weighted ring pullup with 20 lb.: 5x1. Deadlift: 5x1 @ 235. Clean and press: 5x1 @ 115. All reps OTM.

27     183 lb. Did my strength training early, before 6:30. Deadlift: 5 singles @ 230 lb. Power clean and military press: 5 singles @ 115 lb. Weighted pullups: 5 singles @ 20 lb.  Each rep OTM. Tomorrow will make 5 days of deadlifting 230, so I’ll bump up to 235 on Monday. I’ll stay with 115 for the press for now. That seems to be about a 70% effort- feels heavy, but the bar does not stick anywhere, and I’m not straining. I may use the Justa singles program- 5 singles a day at about 70%. If I can make a practice of doing these early in the morning, then I can dedicate my daily training session to long cycle and snatches. Deadlift, clean and press, and pullup seems about right. Later in the afternoon, loaded 32 bales of hay from the field to the trailer. It’s going to rain, so I’ll unload it tomorrow. Quick evening workout. Wanted to do 24k long cycle, but lower back pinches a little in the rack position, when the pelvis is anteriorly rotated. Snatches feel good, so did 16k snatch nice and slow: 10m @ 12rpm, hand switch OTM = 120 reps. Did not challenge my conditioning or grip, but definitely felt it in my shoulders and traps.

26     Basic, minimalist strength training. Deadlift: 5 singles OTM @ 230 lb. Clean and Press: 5 singles OTM @ 105 lb.

25    184.5 lbs. after eating junk for days. Clean and jerk, 24k 10m @ 8 rpm, hand switch OTM = 80 reps. Deadlift: 5 singles @ 230 lb. Dips: 3x10. Pullups: 3x6. Military Press: 3x3 @ 105 lb. Worked on house for several hours.

24   Slept badly last night. Dips: 3x10. Military press, 95 lb: 3x3. Deadlift, 230 lb.: 5 singles. In the evening at Civil Air Patrol, ran 1 mile in 9:14. Ran the first 1/5 slowly, with a cadet, then got on to my own pace.

23   Drove to Raleigh to take Isaac to MEPS. Did two sets of 6 pullups before leaving, then a set of 6 at a sporting goods store in the evening.

20    Deadlift: 5 singles @ 225. Ready to move up to 230. I’m getting my technique dialed back in, and getting accustomed to generating tension again. Bench press: 5 singles @ 135. I’m trying to decide if my shoulders like bench pressing or not. Clean and press, 28k: 5 singles per arm.

19    181.5 lb. Long cycle, 40k: 2m @ 5rpm = 10 reps. 28k: 2m @ 7rpm = 14 reps.  24k: 30m @ 8rpm = 240 reps. This is the second time I’ve done this, I think. Felt like forever, but nothing fatigued prematurely. Could have kept going. Rested a while, then deadlift: 5 singles @ 225 lb. Pullups: 3 sets of 6.   

16   181 lb. Pullups: 5x5, spread over a few hours. Deadlift: 5 singles @ 225 lb. Long cycle clean and jerk, 24k: 16m @ 8rpm = 128 reps.

14    183 lb. Pull ups: 1 set of 5 at home, then 1 set of 11 at the Crossfit display at a local festival. Deadlift: 5 singles @ 220 lb.

13    183 lb. Long cycle clean and jerk, 28k: 12m @ 7rpm, hand switch OTM = 84 reps. Bent press, 28k: 5 singles per arm. Deadlift, 220 lb.: 5 singles. Pullups: 5 sets of 5, spread over a few hours.

11   182 lb. Strength and power training. Long cycle clean and jerk, 40k. 5 sets of 2m @ 5rpm, hand switch OTM = 50 reps. Most set used an assisted clean, using the other hand to keep from tearing palms.  Using a cast iron bulldog with thicker handle than competition bells. Felt heavy, but I’ve never felt stronger with this weight. After the 40k, the 32k and 28k feel like toys.

9    182 lb. Long cycle clean and jerk, 32k: 12m @ 6 rpm, hand switch OTM = 72 reps. Later, half-snatch, 32k: 8m @ 6rpm, hand switch OTM = 48 reps. Later, push press, 32k: 6m @ 6rpm, hand switch OTM = 36 reps. Red bell felt heavy today. Worked on building projects all day. Very hot and humid.

7    181 lb. Hardstyle kettlebell swings, 32k: 5 reps each :30 for 16m = 160 swings. Was aiming for 20m, but developed a hot spot on left finger, and did not want to tear it. Pushups: 5 sets of 20.

6    Ran two miles with Isaac and a sergeant from the National Guard unit. Ran the Beecher Anderson road. Long steep hill in the middle.  Still a little sore from Wednesday’s running and sprinting. Helping Isaac get ready to leave for basic training. Kettlebell training: half snatch, 32k: 6m @ 6rpm, hand switch OTM = 36 reps. Rest 4m, then clean and jerk, 32k: 6m @ 6rpm, hand switch OTM = 36 reps.

5    No training, but worked on the house for several hours.

4    Trained early in the morning with Isaac. Ran 2 miles, stopping every .4 mile to do 10 pushups. 50 pushups total. Took 27 minutes.  Rested about 30m, then ran 8 hill sprints up the driveway.

3    180 lb. First day back to training. Clean and jerk, 32k: 10m @ 6 rpm, hand switch OTM = 60 reps. Later, pullups: 3 sets of 5. Pushups: 100 total reps with Isaac, in sets of 5 and 10.

2    Still very tired from long week. Did some yard work and a few presses with a 28k kettlebell.

1    179 lb. No serious training since the last entry. Spent a week travelling, and at Civil Air Patrol encampment.  Worked on pistol squats and Hindu pushups some, but not faithfully.