30 Half-snatch, 22k: 250 reps in 30m. 9rpm
for 10m, then 8rpm for 20m. Everything held up fine at this pace, but shoulders
were starting to fatigue. I’m starting a cycle of some heavy partial lifts.
Deadlifts off 6 2x12 boards (about 9.5 inches), just below knees: 5 singles
with 300, a few singles with 275. 275 seems like a good starting weight. These
should be moderately heavy, but not a hard effort. Bench press from pins: 2x5 @
205 lb. About the top 4-5 inches of the press. Partial squat: 2x5 @ 275lb. A
little higher than a quarter squat. Over time I’ll increase the range of motion
while keeping the weight constant. I plan to include these a few times a week
to have a pure strength element to complement the kettlebells for power
endurance and bodyweight work for mobility and strength endurance.
29 Half-snatch, 22k: 10m @ 9rpm = 90 reps.
Felt good, but did not have time to do more. Pushups on fourth step: 1 set of
125 reps. Paced pushups with breathing, nice and easy at this incline.
27 Swing, 24k: 10 reps every :30 for 10m =
200.
24 186.5 lb. Early morning training. Pullups:
50 reps total in multiple sets. Started with 5, then sets of 1-3 reps. Dips: 50
reps total. 12 reps, then sets of 5. Some manual labor throughout the morning.
Pushups on the stairs, performed as a drop set. 15 reps on the floor, then on
each of four stairs, with <10s rest. 75 reps total. Half-snatch, 22k: 4m @
9rpm = 36 reps. Was interrupted for 4m,
then resumed training. 20m @ 9rpm = 180 reps. 216 reps total.
22 Half-snatch, 24k: 12m @ 8rpm = 96 reps.
Pushups with hands elevated on 4th step: 2x50. Partial pistol squats
onto bench: 10 reps per leg.
19 187 lb. Half-snatch, 22k: 10m @ 8rpm. Jerk,
22k: 2m @ 12 rpm. Pullups: 1 set to failure- 6 slow reps. Dips: 1 set to
failure: 12 slow reps. Worked on trim for several hours.
18 Several hours of putting up interior trim.
17 188 lb. Half-snatch, 24k: 10m @ 8rpm. Easy
set, just getting reps in. Pullups: 2 sets to failure: 10, 5. Box pistol squats
to bench: 2x5 l,r. Pushups: 1 set of 20, then dips: 1 set to failure: 10 reps.
15 Started with some basic labor with a
shovel, moving gravel on the road. Training: half-snatch, 22k: 30m @ 8rpm = 240
reps. This seems to be the sweet spot bell for me right now. Heart rate at end
of set: +- 166 bpm. Everything felt great. Finished with about 30 minutes of
lumber and trash cleanup.
13 188 lb. Finished course of prednisone
yesterday. Feel ravenous and swollen. A little more kettlebell training today.
Half-snatch, 20k: 20m @ 8 rpm = 160 reps. Everything felt great, did not break
a sweat even in 20m of lifting. Shoulders were starting to fatigue when I quit,
but I could have gotten 30 minutes, no problem. After tweaking my back and
getting a respiratory infection, I was afraid I would lose a lot of progress,
but so far, so good.
12 First
day back to kettlebell training in two weeks. Took it easy and did 10m of
half-snatch, 18k @ 8rpm. Nice and easy, just going through the motions. Lower
back felt a little stiff from injury and lack of use for a few weeks. Could not
get the elbow to the iliac crest without difficulty. Actual snatch movement was
no problem. Also did 4 sets of 5 pullups and 10 dips, as well as a few hours of
light construction.
11 Some easy pullups, dips, and pistol
squats, just to keep moving.
9 187.75 .lb. Big meal with family last
night. Got to get it under control. Still coughing and wheezing. No breath for
cardio.
8 Dips and pullups. Did 3 pullups per
minute, one every :20, alternating wide, pronated, supinated grips. 17m @ 3 rpm
= 51 reps. Dips: 3 sets of 12, 1 set of 14 for 50 reps total. Practiced a few
pistol squats per leg to see how they feel. Felt fine.
6 45 pullups in multiple sets of varying
reps. 5x10 dips. Went to urgent care and got antibiotics and prednisone. Very
bad upper respiratory infection. No breath for cardio.
5 186.5 lb. 24% bodyfat. 44.75 lb. of fat,
141.75 lb. lean mass. Time to get some fat off. If I drop to 165 without
gaining muscle, that would put me at 14% bodyfat, which is where a man my age
starts to get lean.
4 50 pullups, varying grips and reps. Dips:
5x10.
3 Went to chiropractor and got adjusted.
Sore rest of the day, no training.
2 Just dips and chins today. Total of 40
chins, 40 dips.
1 Started training with deadlift, 235 lb.
First rep went up fine. Second rep, felt something tweak in lower back. Quit,
stretched, but very painful and stiff all day.
