30 Deadlift: 5 singles @ 225 lb.
29 Deadlift: 5 singles @ 225 lb. Long cycle,
28k: 10m @ 6rpm = 60 reps. Rest 5m, then half-snatch, 28k: 10m @ 6 rpm = 60
reps. Rested until fully recovered, then 25 pullups and 25 dips, in multiple
sets of varying reps.
26 186 lb. Deadlift: 5 singles @ 225 lb. Long
cycle, 22k: 10m @ 8rpm = 80 reps. Rest 5m, then half-snatch, 22k: 10m @ 8rpm =
80 reps. Rest 5m, then push press, 22k: 10m @ 8 rpm = 80 reps. All hand
switches OTM. Total 240 reps with 22k = 11,616 pounds lifted and supported for
30m. Used a lighter weight and comfortable pace so I could get all three 10m
sets in. Finished with wide-grip pullups: 2x5. Skipped the dips because of the
push presses, and the squats because of so much ballistic lifting. Did a few
hours of manual labor on the house.
25 186.5 lb. Deadlift: 5 singles @ 225 lb.
24 187 lb. Time to seriously cut back on
carbs and calories. Great training today.
Deadlift: 5 singles @ 225 lb. Long cycle, 24k: 10m @ 8rpm, hand switch
OTM = 80 reps. Rest 5m, then half-snatch, 24k: 10m @ 8rpm = 80 reps. Rest 5m, then jerk, 24k: 2m @ 8 rpm = 16.
Rested a few minutes, then squat: 20 reps with 145. Pullover, 25 lb: 10 reps.
Pullups: 25 reps total in sets of 2-3. Stood under bar until finished, varied
grips. Dips: 5x5 = 25.
23 Deadlift: 5 singles @ 225 lb.
19 186.5 lb. Half-snatch, 24k: 12m @ 8rpm =
96 reps. Squats, 135 lb.: 1x20. Wide-grip pullups, 30 reps. Dips: 60 reps.
Alternated between 2 pullups and 4 dips, only resting a few seconds between
sets.
17 185.75 lb. I expected to be heavier, since
I’ve been really undisciplined in my eating this weekend.
14 Isaac graduated from Coast Guard Basic
Training today. Because of the approaching hurricane, I could not go. I could
not ask our farm sitter to risk being stranded on our farm for days with no
power, which is a real possibility. I watched the graduation ceremony on a live
stream. Then I came home and trained and worked on the house.
Kettlebell training: half-snatch,
20k: 12m @ 12rpm = 144 reps. This is a very fast pace for me, so 12m was pretty
good. Did not approach failure- just a work set. Rested a few minutes, then
squats: 1 set of 25 with 135 lb. Took almost 4m to finish. Wide-grip pullups:
25 reps in as few sets as possible. Dips: 25 reps in as few sets as possible.
About three hours manual labor, building railing for rear deck stairs.
Slipped and took a hard fall
carrying a table saw. Feel pretty banged up in the evening.
13 184.5 lb. Long cycle, 28k: 10m @ 7 rpm =
70 reps. Rested 5m, then half-snatch, 28k: 10m @ 6 rpm = 60 reps. Rested a few
minutes, then wide-grip pullups: 7, 5, 5 reps. Dips: 12, 10, 8 reps. About :30
rest between sets. Squats: 2x10 @ 140 lb.
11 183.5 lb.
10 184.5 lb. Half-snatch, 24k: 10m @ 8rpm =
80 reps. Nice easy set today, just to get moving. Several hours of installing
trim. Throughout the day, 3 sets of 8 wide-grip pullups, 15 dips. I can tell a
big difference in my pullup and dip strength since I did the Easy Strength
protocol for a while. I used to have to struggle to get 5 wide grip pullups,
now 8 is a rep or two short of failure. In the past I’ve done more dips, but
only by swinging my legs rhythmically. These were slow, strict reps. Finished
with squats: 20 reps with 135. This was not a terribly difficult effort, and I
felt it most in my shoulders/traps where the bar sits. Just wanted to try on
higher reps for the same movements.
8 184.5 lb. Half-snatch, 28k: 2m @ 8rpm = 16. 20m @ 6rpm =
120. The weight felt heavy because I have not used it much lately, but the pace
was manageable. I could have pushed myself and completed 30m at this pace, for
180 reps. Everything felt strong. Finished 4 sets of 5 pullups and dips.
7 184.5 lb. Did not feel like a serious
day of training. Long cycle, 28k: 4m @ 8rpm = 32. Long cycle, 24k: 2m @ 8rpm =
16. Half-snatch, 22k: 2m @ 10rpm = 20. Half-snatch, 32k: 2m @ 6rpm = 12. This
was a good tonic session. Felt better afterward than before. I may hit the
barbell this evening.
Evening training- did not feel
like heavy barbell/bodyweight work. Template called for 6 singles, each increasing
in weight. Instead, tried out double long cycle. It’s been quite a while since
I’ve done doubles. 10m with 2x12k @ 6rpm. The pace felt fine. My legs and heart
held out, no problem, and grip was barely fatigued. Shoulders really felt it,
though. I have done singles with on-the-minute hand switches for so long, I’m
not accustomed to 10 minutes straight. Finished with 1m @ 6rpm with 2x16k. A
nice break from the training I’ve been doing. I’ve done 26 sessions of the Even
Easier Strength program, and I’m seeing real gains in strength, but a little
variety will do me good.
6 183.75lb. Rest day on template. A few
hours of light construction, plus some shooting.
5 184.5 lb. Half-snatch, 22k: 30m @ 9 rpm = 270 reps. Strength training a few hours later. Pullup: 2x5 @ 25 lb. Squat: 2x5 @ 205. Dip: 2x5 @ 22k (48.4 lb.).
4 Rest day from lifting. Decided to do
20m of crawling as active recovery and cardio. A lot harder than I expected.
Laid out a course about 60-70 feet. Did 5m of baby crawling back and forth,
then did baby crawling, leopard crawling, and spiderman crawling. Crawled to
the end, walked back, and started over. I can really see the benefit of this
for core strength, cardio, leg strength.
3 184.75 lb. Pullups: 2x5 @ 25 lb.
Half-snatch, 22k: 20m @ 10rpm = 200 reps. Squat: 2x5 @ 200 lb. Dips: 2x5 @ 45
lb.
2 186 lb. Squat: 2x5 @ 195 lb. Pullup:
2x5 @ 25 lb. Dip: 2x5 @ 45 lb. Half snatch, 28k: 2m @ 8rpm. 10m of groundwork.
1 Squat: 5,3,2 @ 185, 215, 225 lb.
Pullups: 5,3,2 @ 10, 20, 35 lb. 35 was really too heavy. Dips: 5,3,2 @ 45, 55,
70 lb. Finished with 6m of practicing various groundwork moves: naked getups,
pushups, rolling, crawling.
