When to Change Things Up

I have had good success up to now with the single clean and jerk template.  I've completed 11 sessions in four weeks, performing high rep single clean and jerks with the 32k and 28k kettlebells.  I've also deadlifted and bench pressed during this time.  But now, it's time for a change.  How do I know?  Because I feel like I've been beat up after every session!  These bells are heavy, and I'm 35 years old.  My recovery is not what it used to be.   What do you do when you have a goal to reach, but you can't keep doing what you are doing?  Here are a few thoughts:

1.  Do the same thing, but do it differently.  My goal is Master of Sport in the single clean and jerk.  88 reps with 32k.  Rather than take a significant step backward, I'll change to double long cycle for a while. This way, I can keep my conditioning up, get stronger, but disperse the load throughout my body.  Two 20k's won't beat me up like a single 32k, but I'm lifting more weight. When I come back to the 32k, I'll be stronger and more resilient.

2.  Make the smallest change that will matter.  I'm not switching to a different set of lifts, or adopting some radical esoteric training routine.  I'm trying to keep the same movement patterns and metabolic demands, just using a bilateral lift instead of a unilateral one.

3.  Drop the ego.  Sure, I like to lift heavy.  I like to think I am strong.  But the reality is that if I want to still be training at this time next year, sometimes I need to back off.  This is especially important for older lifters.  Remember, recovery ability does not grow with strength and endurance.  You can get stronger and do more work, but it will take longer to recover.

September Training Log

September 30- over 1,000 12k swings, nonstop.  Swung for 30 minutes at a pace of 33-35 swings per minute, switching hands every 30 seconds.  50 pushups.

September 29- no training

September 28- Squat: 5 @ 240; Bench Press: 5@ 200; Deadlift: 5@ 350.  Double clean and jerk: 20k- 3.5 min @ 8 rpm (28 reps); 16k- 4.5 min @ 10 rpm (45 reps).

September 27- Squat: 5 @ 230; Bench Press: 5@ 195; Deadlift: 5@ 340.  Swings: +- 450 swings with 16k in 13 minutes nonstop, approximately 35 rpm.  Switched hands every 10 reps.  Could have done another minute or two, but a very difficult session.  About 8 minutes in, I got into a very efficient groove.  These long swing sessions are very physically and mentally tough.  Looking forward to working up to 1,000 straight swings with 16k, then perhaps going heavier.  I'm trying a new training schedule: Monday, Wednesday, and Friday, I do five singles in each of the powerlifts, fairly heavy (70-85% 1rm), on a weekly linear cycle.  On these days, I'm also working the double clean and jerk, using a template I found from Sergey Rudnev.  Using the 20k and 16k  bells.  On Tuesdays and Thursdays I do the powerlifts and swings.  Tuesdays I'll do heavy swings with my "core blaster", loaded from 165 and up.  On Thursdays, I'll do long swing sessions, like today. 

September 26- Squat: 5 @ 220; Bench Press: 5@ 190; Deadlift: 5@ 330.  Clean and jerk: 2x20k- 3m @ 8 rpm (24 reps); 2x16k- 4m 2 10 rpm (40 reps).

September 25- Squat: 5 @ 210; Bench Press: 5@ 185; Deadlift: 5@ 320. Heavy swings: 5 each @ 130, 165, 190, 215.  7 sets of 5 @ 165; 3 sets of 5 @ 185. 

September 24- Squat: 5 @ 205; Bench Press: 5@ 180; Deadlift: 5@ 310.  Double clean and jerk: 20k- 2.5 minutes @ 8 rpm (20 reps); 16k- 3.5 minutes @ 10 rpm (35 reps).

September 23- 350 swings with a 16k kettlebell.  Worked at a 35 rpm pace, and went for 10 minutes straight, switching hands every 30 seconds, a la Bud Jeffries.  I really felt it in my legs and spinal erectors, but had more than enough wind for it.

September 22- day off from training

September 21- Squat: 5@ 230; Bench Press: 5@ 195; Deadlift: 5@ 340. Double long cycle clean and jerk: 20k- 2m @ 8rpm; 16k- 3m @ 10rpm.  I'm doing a 17 session modified version of Sergey Rudnev's long cycle template.  It's modified by using 20k and 16k weights instead of 32k and 24k.

September 20- Squat: 5@ 220; Bench Press: 5@ 190; Deadlift: 5@ 330. Played around a little with clean and jerks with 16k.

September 19- Squat: 5@ 210; Bench Press: 5@ 185; Deadlift: 5@ 320. Double clean and jerk, 16k- 3 sets of 10 while mowing the yard.

September 18- Squat: 5@ 205; Bench Press: 5@ 180; Deadlift: 5@ 310.

September 17- Squat: 5@ 200; Bench Press: 5@ 175; Deadlift: 5@ 300.  Tried to do next single clean and jerk session, but at this point, it's taking a lot more than it's giving.  In Scott Sonnen's article about the lift, he wrote that fighters who used the 32k were getting beat up and slow.  I can relate.  I'm having pain in my wrists, elbows, and ankles. Time to mix things up a little.  I'll probably do a cycle of double clean and jerk- same, but different.  This will keep my conditioning up, while distributing the weight more throughout the body than heavy, one arm lifting.

September 15-16- off from training.

September 14- 182 pounds, 17.5% body fat (32 lbs. fat, 150 lbs. lean mass).  Single clean and jerk: 32k- 10/10, 21/21; 28k: 37/37.  Squat- 5 singles @ 220.  Practicing low bar squat technique.  Bench press: 10 singles @ 170.  Deadlift: 5 singles @ 330.

September 13-  Eyes popped open at 2:30 this morning.  Got a lot of online work done early.  Really low energy this morning.  Bench Press: 165 pounds- 5,3,2.  Deadlift: 320 pounds- 5,3,2.  Harder than it should have been.  Afternoon nap.

September 12- 181 pounds. Single clean and jerk: 32: 8/8, 18/18; 28k- 31/31.  I tried the 28k set before lunch, and got 13 with the left arm before quitting the set- it was too soon after the 32k, and my legs just didn't have it.  Came back after lunch and got 31/31- tough, but no problem.  Deadlift: 2 sets of 10 @ 300 pounds, touch and go.  I used straps, because my forearms were cramping from the clean and jerks.  Time to bump the weight up to 315- a 5% increase.  Side press: 32k- 3x3 per arm.  Bench Press: 155 x 5, 10.  Barbell Russian Twists: 3x10 @ 35 lbs.

September 11- 180 pounds. no weightlifting.  Walked about 5 minutes to the field at the elementary school.  Warmed up and stretched, then ran 4 sprints of 55-60 yards each, with 1 to 2 minutes rest and stretching between them.  Stretched and walked home. Stretching, foam rolling, and a hot bath.

September 10- 181 pounds. fasting today from lunch Sunday (yesterday) to sometime this afternoon- around 24 hours.  Woke up at 181 pounds.  Training: single clean and jerk: 32k: 7/7, 15/15; 28k: 25/25.  Deadlift: 300 lbs., 2 sets of 10.  Practice bent press and single clean and jerk: 3-5 singles per arm with a 40k kettlebell.

September 4-9- no training. Went to DC for a few days.  Walked a lot, and ate a lot of junk food.  Came back at 184 pounds.

September 3-  Practiced three poomse (sa jang, oh jang, yook jang).  Bench press: 2x5@ 165.  Windmills: 5 reps per side @ 16k, just for a good stretch.  One arm clean and jerk: 32k- 5/5, 11/11;  28k: 19/19.   Practiced deadlifts: 2 sets of 10 reps with 300 lbs.- very difficult.  According to a 1 rep max calculator I found online, I should be able to deadlift 400 pounds.  I don't know about that.  I did 360 two days ago, and I still had more in the tank.  I'm deadlifting more now than I have in a long time.  I have not done any of this in a rested state.  My powerlifting meet is 10 weeks out, and I'm hoping to break 400 to redeem myself after only pulling 325 at the meet in June.  If I can hit 425, that will be a state record for the 181 pound intermediate 35-39 class in Iron Boy Powerlifting.  At this rate, pulling 400 ten weeks from now might not be that difficult, but 425 might be reaching.  That's my current best plus 65 pounds.

September 2- day off from training

September 1- worked on a building project for a few hours, then a single heavy deadlift: 360 lbs.  This was my first double bodyweight deadlift in three years. It was very heavy, but went up smoothly, and was not a true one rep max.

Double Bodyweight Deadlift (again)

Today I hit a great milestone for me- a double bodyweight deadlift.  I’ve done this before.  In October of 2009, I deadlifted 405 for a single, at a bodyweight of 202 pounds.  It was a true max, and went up with difficulty.  It came at the conclusion of about four months of following Power to the People deadlifting cycles.  After I did it, I hurt for two days, and did not want to look at another barbell.  In fact, after I reached that goal, I stopped deadlifting, and deadlifted only sporadically for about two and a half years.  It took so much work to get there, that I did not want to go back.  Even recently, I have not deadlifted often.

Fast forward to today.  I’ve been practicing kettlebell sport.  I just finished a 6 week cycle in the biathlon with the 20k/44 lb. kettlebells, and hit 81 double jerks, and 64/64 snatches.  Before that, I peaked in competition with the 16k/35 lb. bells, making 85 jerks and 80/80 snatches.  Now, I’m two weeks into a six week cycle of single clean and jerks with the 32k, working up to a mini-peak of 20/20 with the 32k, and 34/34 with the 28k two sessions back.  My goal is 45/45 with 32k.  These are really tough sessions, and I don’t know if I’ll be able to follow the program as mapped out without having to back cycle a few times.  Heavy clean and jerks are brutal!  The first place I feel it is in my legs.  The legs do more work in the clean and jerk than in the snatch or double jerk, and work at a faster pace. 

In June, I lifted in my first powerlifting competition.  I deadlifted 315 and 325, then stalled at 355.  Today, 360 went up without a hitch.   That’s what you call getting stronger, and it’s a great feeling!  My next competition is the Mortanton Push/Pull in November- that’s nine weeks.  Perhaps I can break the 400 barrier?

Snatch Test- 64/64, no video

Just tested the snatch.  Afterward, I found out that the video did not take.  I worked at a pace of 16 rpm, and managed 4 minutes per arm, for 64 reps each arm.  My goal was 75.  My previous PR was 53.  Talk about splitting the difference!

My conditioning was good.  When I put the bell down at 8:00 I had plenty of wind left, and systemically, was not in much discomfort.  My legs and back felt fine.  My grip was the weak link.  In June, I got 80/80 with the 16k, but just barely, before my grip failed.  Clearly, my grip endurance is in need of work. 

I'm pleased with the PR, though I did not reach my goal.  After I exceeded my goal in the jerk, I had high hopes for the snatch.  Truly, though, they are two very different lifts.  In the jerk, you can rest in the rack.  In the snatch, it feels like there is nowhere to hide. 

I plan to repeat the program, setting a goal of 100 double jerks, but keeping my snatch numbers the same.  The remedial grip work will do me good.  In a couple of months, I hope to post a video of 100 jerks and 75/75 snatches.  Maybe this time I'll turn the camera on.

81 Jerks!

Today was the climax of a 6 week training program.  I had mixed results, but that’s my fault. 

First, about the program.  I went to http://www.girevik.info/gsprogram/eng/index/index and entered a goal of 75 jerks and 150 snatches with 20.  I chose the medium curve, and trained with 24k, 20k, and 16k kettlebells.  The program was 21 sessions, which is about 6 weeks if one trains every other day, as I did.  The program is a three phase linear cycle, with peaks at sessions 6, 12, and 18.  Sessions 19 and 20 are deloading sessions, and 21 is the test. I completed all sessions except 18, the hardest peak.  This session came at a time when I was busy with other physical activities around the house and farm, and after putting it off for two sessions, I just went ahead and deloaded, because it felt right.

Today I tested Jerks.  My goal was 75 reps, and my strategy was to do 7 minutes @ 8rpm, then 3 minutes @ 6 rpm, for 74 reps.  I thought I’d sneak in one extra rep.  At 7 minutes, I felt strong, so I went for another minute @ 8 rpm, then another, then another.  I even managed to get one more in a sprint at the end, for 81 reps!  The most I did with 20k’s during this program was 44, and if I had not skipped that last hard session, I would have done 47.  This program took me from 85 reps with 2x16k at Cyrus Peterson’s meet in June, to 81 reps with 20k, in just over 6 weeks!  The workload was manageable, but some sessions were admittedly quite difficult.  I like the linear peaks- once it gets hard, then you get to back off and build back up. 

I waited an hour between the Jerk and the Snatch.  During this hour, I edited my jerk video, adding numbers for each rep, checked email, and rested.  My mistake was that I did not eat.  The Jerks really took it out of me, and when I started snatching, I felt lightheaded and weak.  I started with my left hand, and got 49 before I put it down, feeling like I would faint.  My fault for not eating.  I can see, even from this limited set, how this program has worked so well.  The most I did on this program with 20k was 44 reps per arm, and I got 49 while feeling very fatigued.  If I were fresh, I think I could certainly hit 75 reps per arm. I’m out of time for today, but in the next day or two, I’ll test the snatch, and hit 75/75.  I’ll post it here when I do. 

Old School Russian Weightlifting

I came across this video, and had to share it.  When I think of an old-school, hardcore gym, this is what comes to mind.  Lots of weights, no machines, ferns, or smoothie bars.  No boy bands squealing or TV’s. Just weightlifting.   This tutorial from Communist USSR details all phases of the clean and jerk.  After I watched it, I went to the garage gym and did some high pulls, power cleans, and rack jerks.  Enjoy!

August Training Log

August 31- Single clean and jerk: 32k- 4/4, 8/8; 28k: 14/14.  Bench Press: 2x5 @ 165.  Double Cleans: 2x10 @ 2x24k; 10, 5 @ 2x32k. 
August 30- Not much today, just two sets of five box squats: 135, 205, then a few box deadlifts (sitting on bench for low hip posture practice) @ 225.  About an hour of light construction work on a project.

August 29- Today was the first peak of my current 6 week training program in one arm long cycle.  32k- 9/9, 20/20 (5 minutes).  28k- 34/34 (8 minutes).  Worked outside on a building project for about three hours first.  Pretty tough workout.  The clean and jerk with the 32k really gets my legs.  Finished with 10 pistols per leg.

August 28-  Tilled the garden for fall greens- about 25 minutes of tilling.  5 minutes of get ups @ 24k. Then supersetted bench press (5 reps @ 155) and 10 24k hardstyle kettlebell swings.  5 supersets, for 25 bench presses and 50 swings.  Feel great today after yesterday's training, but still taking it easy.  Tomorrow I have a hard clean and jerk session scheduled- the first peak in my 6 week program. 

August 27- Single clean and jerk: 32k- 8/8, 17/17; 28k: 29/29.  Bench Press: 2x5 @ 155.  In a second, afternoon session, I did the first week of the Coan/Phillipi deadlift program I downloaded.  The goal is to take me to 405 in 10 weeks, in time for the Morganton Push/Pull in November.  Deadlift: a double @ 305.  Speed deadlift: 8 sets of 3 @ 245.  2 circuits of 8 reps each of stiff-leg deadlift (135), bent over row (95), and good mornings (95).  The program called for three circuits, but pain in my left knee stopped me.  The program also called for lat pulls, but I don't  have a machine.  I hit a few sets of pullups during the day.  Mowed part of the garden afterward- about 20 minutes of work in the yard.  After supper, spent some time stretching and foam rolling.

August 26- Spent the day in the mountains.  A little 12k juggling, and a short hike.

August 25- Single Clean and jerk: 32k- 7/7, 14/14; 28k: 24/24.  Bench Press: 2x5 @ 150.  5 minutes of get ups with 24k. 

August 24- no training.

August 23- Single Clean and Jerk: 32k- 5/5, 12/12; 28k- 20/20.  Bench Press: 2x5 @ 150.  Mowed the other half of the yard.

August 22- Single Clean and Jerk: 32k- 4/4, 9/9; 28k- 15/15. Bench Press: 2x5 @ 145.  Kettlebell tempo press: 10 min. @ 12rpm (60/60) with 12k. Mowed half the yard.

August 21- Bench Press: 2x5 @ 145.  Get ups: 10 minutes @ 16k.  Jump rope practice: 4 sets of 1 minute, with enough rest to recover.

August 20- back to training.  I have decided that I can't make it to the World Kettlebell Club world meet in Chicago in October.  With airfare, hotel, registration, etc., it was approaching $700, and I just can't justify that for one medal.  I wish it were closer, or that I were richer, but those are the shakes.  That said, I don't have to train specifically for biathlon with the 20k, as I would if I were attending the meet.  I'm free to follow up on another goal I've been chasing: Master of Sport in the single clean and jerk!  I need 88 reps with 32k to make this rank.  I went back to the kettlebell sport training program generator, and input 90 jerks and 100 snatches with 32k.  I'll spend the next 6-7 weeks working one arm lifts with 32k and 28k kettlebells and practicing the powerlifts, and add some strength, I'm sure.  Today: Jerk: 32k- 3/3, 6/6; 28k- 11/11.  Snatch: 32k- 3/3, 7/7; 28k- 12/12.   Bench Press: 5x5 @ 145. 

August 15- No weight training.  Mowed and weed-eated half the yard before it rained.  My knees, and the right one in particular, are very stiff and sore.

August 14- Test day.  Warmed up, then tested double jerks.  At the 7:00 mark, I still felt strong, so I kept up the pace all the way to 10:00, and even snuck in one extra rep, for 81.  A great new PR.  I waited an hour, then tested the snatch, but I sabotaged myself.  I did not eat after the jerks, not realizing how much it would take out of me.  I got 49 snatches with my left hand, then had to put down the kettlebell because I felt lightheaded.  Ran out of time to test today.  I'll test in a day or two.  Gave blood this afternoon.

August 13- Some light physical work- finished pressure washing the driveway.  Light mobility and cardio work- 5 minutes of get-ups with 16k; 5 minutes practicing jump rope.  Test day tomorrow.  The training program was designed to take me to 75 jerks and 75/75 snatches in 21 sessions.  I skipped one session, the last peak before the test.  It will be interesting to see how this works out.  As written, the program leads to a peak of 47 reps, which is about 70% of the goal.  I peaked at 44 reps, which is about 70% of 70 reps.  If I can hit 70 jerks and 70/70 snatches, that will be a great PR.  My personal records with the 20k bells are 44 jerks, and 53/53 snatches, so I expect to set new records tomorrow.  My strategy for the jerk is to make 7 minutes at 8 rpm (56 reps).  At 7:00, I'll drop to 6 rpm for the last 3 minutes.  This will take me to 74 reps.  Perhaps I can sneak one more in for 75.  In the snatch, my strategy is to hit 16 rpm for 4 minutes (64 reps), then, if necessary, drop to 12 rpm for the last minute, to make 76 reps.  It's important to have a stragegy, and to know when to deviate from it.  We'll see what happens tomorrow.

August 12- No physical training.  Some light work- pressure washing, cleaned out garage.  Some stretching.

August 11- Last day of the 6 week cycle before testing.  Double Jerk: 24k- 3; 20k- 10; 16k- 8, 9.  Snatch: 24k- 3/3; 20k- 10/10; 16k- 18/18.

August 10- Kettlebell training: double jerk: 24k- 8; 20k- 25; 16k- 21, 23.   Snatch: 24k- 8/8; 20k: 25/25; 16k- 43/43.  Barbell training: Squat: 235- 5 singles.  Bench Press: 185- 5 singles.  Deadlift: 320- 5 singles.

August 9- No weight training, but a physically active day.

August 8- Squat: 225 x 5 singles.  Bench Press: 185 x 5 singles.  Deadlift: 320 x 5 singles.  Mowed grass for about two hours, used the bagger and had to empty it frequently.  Got some sun.  Good afternoon.

August 7-  Bench Press: 185 x 5 singles.  Squat: 225 x 5 singles- breaking in these movements again.  Had a great training session with Brad.  Went over jerk, swing, and snatch technique, and getup variations for about an hour, then did a hard session of double kettlebell jerks: 24k- 13; 20k- 44; 16k: 36, 39.  Finished with some snatches and called it a day.

August 6-  No serious training today.

August 5-  Did not finish the scheduled session today, but came back for more.   Jerks: 24k- 13;  20k- 44; Snatches: 24k- 13/13; 20k- 44/44.  5 mile hike on the Boone Fork Trail.  Came back home and did 3 sets of five quarter front squats @ 295, with an emphasis on explosive power, then 7 minutes of chest bumps @ 8 rpm with 2x20k (56 chest bumps).  If a definition is in order, a chest bump is the lower body portion of the double jerk. The legs and thoracic extension dive the kettlebells about halfway up, but the arms are not engaged, and there is no second dip. 

August 4- Some barbell work.  Power clean and power jerks outside. Started at 135, worked up to 180 for four singles.

August 3-  Deadlift: 320- 5 singles.  Stretching and prehab for tomorrow's kettlebell session.  I started the slow carb diet from The Four Hour Body almost four weeks ago.  Tomorrow is my cheat day, so I went ahead and weighed and measured today.

Four weeks ago- 183 pounds @ 20% bodyfat = 36.6 pounds of fat, 146.4 pounds of lean mass.

Today- 177.5 pounds @ 15.7% bodyfat= 27.8 pounds of fat, 149.7 pounds of lean mass. 

Total weight lost: 5.5 pounds

Total fat lost:  8.8 pounds

Total muscle gain: 3.3 pounds

August 2-  Deadlift: 320- 2 singles. Jerk: 24k- 12; 20k- 40; 16k- 33, 36.  Snatch: 24k- 12/12; 20k- 40/40; 16k- 68/66.  This was session 16 of 21 in my training template.  Each session contains 4 sets of jerks and 3 sets of snatches.  Today was the first day that I did not finish every prescribed rep!  I completed 111 sets, hitting every rep, then on my last set, 16k snatches, I got 68 left and 66 right, and dropped the bell.  I'm proud to  have made it this far without missing a rep, but to miss my last set by 2 just hurts! Two more hard sessions to peak at 47 jerks and 47/47 snatches with 20k, then two sessions to deload, then I'll attempt to hit 75 jerks and 75/75 snatches with 20k. 

August 1- Weight: 177.  Barbell day.  Deadlift: 5 singles @ 320.  Power Cleans: 1x5 @ 135; 5 singles @ 155.  Snatch pull: 5 singles @ 135.  Snatch: 5 singles @ 105.  Press: 5 singles @ 115.  Jerk: 5 singles @ 155.  Front Squat: 1x5 @ 155.  Overhead Squat: 1x5 @ 95.  Nothing like classic, old-school barbell lifts as a break from high rep kettlebell endurance lifting. Most lifts today were about 70%.  The goal was to get stronger, practicing the big compound lifts, but without interfering with my kettlebell training and recovery.  These lifts were performed over a period of about 3 hours, while working in my office- the luxury of working from home!  Yesterday's kettlebell session was number 16 out of 20, leading up to a test day, which will come around August 13.  My goal is 75 jerks and 75/75 snatches with 20k.  My record in the snatch with 20k is 55/55, and I've not gone for a record in the double jerk at this weight. Anything over 63 jerks and 60/60 snatches qualifies for rank II with WKC, and 56 jerks will get me rank IV with USAKL/IKL.  Honestly, I like the plan I'm on, and I know I'm progressing, but I don't know if it will take me all the way to 75/75.  It peaks at 47 jerks and 47/47 snatches- 28 reps short of my goal.  We'll see what happens.  I know I'll PR and almost certainly rank, but beyond that, we'll just have to wait and see.