Wednesday, October 17, 2018

October 2018 Training Log



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.