November Training Log

Nov. 30- 181 lb. No training- lots going on today with family.  Five day training summary:

• Long cycle reps: 108
• Long cycle time: 27 minutes
• Swings: 400
• Get Ups: 20 per arm
• Squats: 10
• Dips: 12
• Total training time: 69 minutes of working sets

Nov. 29- 181.5.  It's just Thanksgiving dinner- I'll drop it quickly.  Long cycle clean and jerk, 2x24k: 8m @ 4 rpm = 32 reps.  This is not a PR, but it is a best in this training cycle- a smooth, steady 8 minute set.  It is also a PR at this weight.  Came back about 90 minutes later and did swings, 24k: 100 in 5m.  TGU, 24k: 10 in 10m.

Nov. 28- 180 lb.  One hand swings, 24k: 100 in 5m, in sets of 10. Rest 1m, then TGU, 24k: 10 in 10m.

Nov. 27- 180 lb.  Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps.  Rested 3m, then did 100 swings, in sets of 10, in 5m, with 24k.  Rested two minutes, then did 1 TGU on the minute for 10 minutes with 24k. Swings and getups are from Pavel's Simple and Sinister book. Worked 22 out of 27 minutes. Looks like a good GPP program to complement my GS training.

Nov. 26- 180.25 lb.  Long cycle clean and jerk, 2x24k: 5m @ 4 rpm = 20 reps.  2x28: 2m @ 4 rpm = 8 reps.  Came back later and did Turkish Get Ups, 5 per arm.  First two with 32k, last three with 24.  100 swings, 24k, in sets of 10, hand to hand, on the minute. Simple and sinister!

Nov. 25- 181 lb.  Up from eating out all weekend.  I can feel the fluid retention from all the salt.  I'll flush it soon enough.  Long cycle clean and jerk, 2x24k: 5m @ 4rpm = 20 reps.  This felt really easy today, but I was a little stiff in my low back from days off in an unfamiliar bed, so I stopped at 5m.  Rested a few minutes, then did barbell back squat, 135, 5rpm for 2m.  Nothing heroic, just 10 reps with one wheel per side.  Kept the bar on my back, and did a rep every 12 seconds.  Then did 2m of dips @ 6rpm.  Rested standing between reps. 12 reps. I may incorporate timed sets of squats and dips into my training, to give me more strength as I get further into my long cycle sets.  Did about 2 hours of light yard work, raking leaves.

Nov. 22-24- no training, did not weigh in.  Went out of town with Dawn for some R and R with no kids.

Nov. 21- 179 lb.  Rest day.  In the last four-day block I did 38 minutes of long cycle work sets, totaling 172 reps, at an average pace of 4.5 rpm.  37 minutes of additional cardio. I'll take about three days off with activities I've got coming up this weekend, and get back at it Sunday.

Nov. 20- 179 lb.  Long Cycle clean and jerk, 2x24k: 5m @ 4 rpm; 3m @ 5 rpm, 1m @ 10 rpm.  Total: 9m, 45 reps.  Rested a few minutes, then did Pavel's "man maker" for cardio- 12 minutes of sets of 10 swings with 24k, alternated with jogging.  Total of 100 swings. Ended session feeling good. Came back in the evening for presses- 10 reps per arm with 24k and 20k. Dimel deadlifts: 10 reps @ 135.

Nov. 19- 180 lb. Long cycle clean and jerk, 2x24k: 5m @ 4rpm (20 reps); 3m @ 4 rpm (12 reps); 2m @ 5rpm (10 reps).  Total: 10m, 42 reps.  Nordic Track: quick 5 minute session.

Nov. 18- 181 lb. Killed a bag of chocolate covered peanuts last night.  Ugh. Eating much cleaner today.  Long Cycle clean and jerk, 2x24k: 5m- 1st 3m @ 5rpm, last 2m @ 4rpm.  23 reps.  Rested a few minutes, then 5m @ 4rpm.  20 reps.  Total: 10m, 43 reps.  Going to start incorporating a few faster sets (5rpm), longer sets (6-7m) and multiple 5m sets.  Probably not every session, but several a week.  I'm starting to feel like I "own" 5m @ 4 rpm, and refining both my clean and jerk technique at this weight.  The 24k's are heavy enough that technique is starting to become more important.  With the 16 and 20k bells, I think I was relying on strength more than perfect technique, particularly in the clean.  I want MS, but I have hold myself back to specific milestones along the way.  My immediate goal is 10m @ 4rpm with the 24k's.  40 reps won't be a PR (my best is 46), but 10 minutes at a controlled pace is essential.  After that, the goal is 10m at 5rpm.

Nov. 17- 180 lb.  AM training: dragged a 45 pound plate around the yard with a 3/4 inch manila rope for 20 minutes, non stop.  Just kept dragging every way I could think to hold it.  Average heart rate: 150.  Approximately 300 calories burned.   Planning a kettlebell session this afternoon.  PM training: 20 minutes of stretching with Dawn. Long cycle clean and jerk, 2x24k: 6m @ 4rpm = 24 reps.  3 sets of 1m on, 1m off @ 6rpm = 18 reps.  A few reps of long cycle with 2x32k and 2x28k. 

Nov. 16- 179 lb.  No training.

Nov. 15- 180 lb.  Long cycle clean and jerk, 2x24k: 5m @ 4rpm. 

Nov. 14- 180 lb. Long cycle clean and jerk, 2x24k: 5m @ 4 rpm.  I'm making this my baseline.  Last week, I progressed to 7m as fast as I could, and as soon as I hit 7m three times, I jumped to 5rpm.  That was just too fast.  I'm going to keep logging 20 reps at a time until it's really comfortable, then move up a little more slowly.  No rush.

Nov. 13- 180 lb.  Long cycle clean and jerk, 2x32k: 3m @ 2rpm.  2x24k: 2.5m @ 3m.  Monday's high volume with the 32k's has me tired and sore. Came back in the afternoon and did 5m @ 4rpm with 2x24k.

Nov. 12- 179.5 lb.  Under 180 for the first time in over a year!  Took a light day after yesterday's training.  Long cycle clean and jerk, 2x24k- 2m @ 5rpm.  Jerk, 2x24k- 1m @ 12rpm.  Rack hold, 2x24k: 2m.

Nov. 11- 181 lb. Long cycle clean and jerk: 2x32k- 2m @ 3rpm, rest 3m, 1m @ 3rpm.  9 reps.  Trying to get comfortable with the weight.  Rest about 5m, then 2x24k- 5m @ 5rpm.  Rested a while, straightened up gym, then 20 minutes Nordic Track.   Came back in the afternoon and did 10 sets of 5 cleans, 2x32k, grease the groove style.  At least 15 minutes between sets, while doing other things. 

Nov. 10- 181 lb.  No training.  Very long weekend.

Nov. 9- 182 lb. No training today.  Weight has been creeping back up since Dawn came home.  Time to tighten up the diet.

Nov. 8- 181 lb. No training.

Nov. 7- 181 lb.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.  Nordic Track: 20m @ 156 bpm = about 320 calories. 

Nov. 6- 180 lb.  Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps.  2x28k: 3m @ 4rpm = 12 reps.  No time for cardio.

Nov. 5- 181 lb.  No training. Went to bed at 1:00 am weighing 182.

Nov. 4- 180 lb.  Feels great to be this low again. A cruising weight of 175 is a real possibility.  Long cycle clean and jerk, 2x24k: 5m @ 4rpm = 20 reps.  Didn't have 7 minutes in me.  Legs and low back feeling sore.  A few doubles in long cycle, 2x28k for strength work.  Nordic track: 7.5 minutes  An easy day.  Going to bed weighing 182.5.

Nov. 3- 182 lb.  Last time my weight was this low was September 14, 2012- over a year ago.  I gained weight last winter and never took it off.  Strange how it creeps on you, and your heavier weight becomes the new normal.  I might make my goal of being under 180 by Wednesday, but if not, I'll be very close.   Training: Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps.  Getting more comfortable with longer sets at this pace.  Nordic Track, 20m.

Nov. 2- 183 lb., 18.6% body fat.  Approximately 34 lb. of fat and 149 lb. lean mass.  On my feet all day, but no training.  A little stretching and prying squats.

Nov. 1- 183 lb.  Long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. HR about 178. (135 calories) Rest 4m, then Nordic Track for 20m.  Average heart rate: 155.  About 320 calories.  About 465 calories in just over 30m.

Personal Records

In the interest of consolidating my training log notes about PR's, they will be listed in this post.  They are not impressive, but they are improving.

Double Jerk:

• 2x28k: 20 reps in 5m (Oct. 30, 2013)
• 2x32k: 18 reps in 3m
• 2x24k: 42 reps in 7m (Jan. 7, 2014)
• 2x20k: 81 reps in 10m
• 2x16k: 100 reps in 10m

Long Cycle:

• 2x24k: 45 reps and one no-count in 8m (May 18, 2013)
• 2x24k: 46 reps in 10m (June 23, 2014)
• 2x20k: 70 reps in 10m
• 2x16k: 90 reps in 10m

Single Clean and Jerk (one hand switch):

• 28k: 89 reps in just over 9m (June 2012)

Snatch (one hand switch):

• 24k: 95 reps
• 32k: 56 reps
• 16k: 200 reps in 10m

Bench Press: 225

Deadlift: 405

Squat: 315

Mile Run: 8:44

October 2013 Training Log

October 31- 185 lb. Got to get back down!  Day off from training, after five days in a row of 5-6 minute sets.

October 30- 184 lb. Felt like some heavy jerks, so did long cycle, 2x24, 1m @ 4rpm to warm up, then 3m, 2m, 1m of 2x32k jerks @ 4rpm; 1:1 work:rest.  24 2x32k jerks.  Rested a few minutes then did 2x28k jerks: 5m @ 4rpm = 20 reps.  A new PR for this weight.  My conditioning was not a factor.  My weak link was my triceps strength, and pain in my hands and forearms from the heavier weight. 

October 29- 183 lb. for the second day in a row.  Long cycle clean and jerk, 2x24k: 6m @ 4rpm.  A few dips and light stretching.

October 28- 183 lb.  This is a new low!  Yesterday, I ate two pieces of French toast, two eggs, and two pop tarts for breakfast, a ham and cheese sandwich for lunch, and a burger, fries, and half a fried pork chop for supper.  I thought I'd be up, not down, but I'll take it.  My goal is to be under 180 before Dawn gets home on Nov. 5.  Long cycle clean and jerk, 2x24k: 6m @ 4rpm = 24 reps.  Some flexibility and Roman chair work.

October 27- 184 lb.  Long cycle clean and jerk, 2x24k: 3:40 @ 5rpm (18 reps).  5m @ 4 rpm (20 reps).  I think that I may need to work at 4rpm for the time being to work up to any respectable time.  Spent 6m on the Nordic Track at about 150 bpm.

October 26- 183.5 lb.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.  Nordic Track: 20 minutes @ average heart rate of 140 bpm = about 273 calories.  Roman chair: full range situps and back raises, 10 slow, controlled reps each.  Pullovers on the Roman chair, 25 lb., 10 reps. A little light Indian club swinging to loosen shoulders.  Came back a few hours later and did jerks, 2x24k: 3m @ 6rpm = 18 reps; snatch, 24k: 3m (1 hand switch) @ 12rpm = 18/18. 

October 25- no training.

October 24- no training.

October 23- 185 lb.  Long cycle clean and jerk.  A few reps with 2xx32k.  Scheduled for six sets of 10 with 2x24k.  Got 4 sets, then 2 reps into the fifth set, then gave out.  Late night last night.

October 22- 184.5 lb.   No training.

October 21- 184 lb.  2x24k long cycle, 7 sets of 9, 1 minute rest.  

October 19, 20- no training.

October 18- 183.5 lb.- new low.  Long cycle clean and jerk, 2x24k: 8 sets of 8 @ 6rpm pace.  64 reps.  Average heart rate for 18 minutes: 175.  Something around 350 calories burned. 

October 17- 185 lb.  Swings, 28k: 10 sets of 10.  Chin ups, slow and steady: 10 sets of 2.  All spread throughout the day, grease the groove style.

October 16- 184 lb.  Indian clubs: 10m with 1.5 lb.  Long cycle clean and jerk, 2x24k.  9 sets of 7 at a 6 rpm pace, 1m rest between sets.  63 reps. 

October 14- 185 lb., 18.6% body fat.  Approximately 150.5 lb. lean mass, 34.5 lb. fat.  Indian club swinging- 10 minutes.  Grease the groove dips and swings: throughout the day, 10 sets of 3 dips, 10 swings with 24k.  30 dips, 100 swings.

October 13- 185 lb.  Long Cycle clean and jerk, 2x24k: 10 sets of 1m @ 6rpm = 60 reps. Planning to work on EDT for a few sessions.  Starting 10x6, working down to 4x15, with 1m rest between sets.  Goal: 30 reps in 5m.

October 12-185 lb.  No training.

October 11- 185 lb.  Indian club swinging- 5 min warm up.  Long cycle clean and jerk, 2x24k: 3m, 2m @ 4rpm.  2x32k- 1m @ 4rpm; 2x28k- 1m @ 4rpm.  Double jerk, 2x24k: 2m @ 6 rpm.

October 10- 186 lb.  Dips: 5,10,10,10,10,5 = 50.  Pistols- 2 sets of 10, alternating (5/5). 

October 9- 184 lb.   Lowest in a very long time! Long Cycle clean and jerk, 2x24k, working @ 4rpm: 5m, 3m, 2m = 40 reps.  1:1 work:rest ratio.

October 8- 185, no training.

October 7- 185 lb. Ate crap yesterday, and down half a pound?  Feeling run down today.  Scheduled to do 3 sets of 3m@ 8 rpm long cycle with 2x20k, but mentally, just not there.  Some long cycle with 2x12k, 2x16k, and 2x20k- didn't count reps or time, just played around.  Then did 5 sets of 1m @ 6rpm with 2x24k.

October 6- 185.5 lb.  No training, but cleaned the gym and garage.  Ate a lot of cookies and a Wendy's hamburger.  Ugh.

October 5.  No serious training.  Went to an event in Asheville.  Walked a lot, a few pistols.

October 4- 185.5 lb.  Chocolate cake last night taking me in the wrong direction!  Long cycle clean and jerk, 2x20k: 5 sets of 2m @ 8rpm = 80 reps. 2m rest between sets.  Deadlift: 5 singles @ 315 lb.

October 3- 185 lb.  Dips, Chins, Pistols: 4 ladders of 1,2,3 = 24 dips, 24 chins, and 24 pistols per leg.  Deadlift: 5 singles @ 315 lb.

October 2- 184.5 lb.  Long cycle clean and jerk, 2x20k: 4 sets of 2m @ 8rpm= 64 reps.  Walked 3m ran 4m, walked 8m.  Not much wind today. Deadlift: 5 singles @ 295 lb. 5 singles @315.

October 1- 185 lb.  Bodyweight training: chins, dips, pistol squats: 4 ladders of 1,2,3 = 24 dips, 24 chins, 24 pistols per leg.  15 minutes of Indian club swinging, 1.5 lb.  Deadlift: 5 singles @ 295 lb.

September 2013 Training Log

September 30- 185 lb.  15m Indian club swing, 1.5 lb. Long cycle clean and jerk, 2x20k: 10 sets of 1m @ 8rpm, 1 m rest.  80 reps  Burned approximately 240 calories. Ran 3 miles in 33:19.  Pace is 11:06 minute mile, burning 420 calories.  Burned 680 calories in under an hour. Finished at 1:00 pm, probably at calorie equilibrium for the day, or perhaps a deficit.  

September 29- 185.5 lb.  Did 3 ladders of 3: dips, chins, pistols.  18 dips, 18 chins, 18 pistols per leg.

September 28- 185 lb. 15 minutes club swinging, 1.5 lb clubs.  Power clean/Front squat/Push press- 10 singles with 125.  Power clean, power jerk- 10 singles with 145.  Clean and jerk- 2 singles per arm with a 40k kettlebell.  A couple hours yard work.

September 27- 185 lb.  Long cycle clean and jerk, 2x20k: 9 sets of 1:00 @8rpm = 72 reps. Around 225 calories burned.  My conditioning is definitely improving.  These 9 sets felt easier than the 5 1m sets at the beginning of the program.  Getting the breathing pattern down for this pace as well.  Rested about 5 minutes, then ran 2.3 miles in 20:55.  According to my calorie tracker site, I burned 322 calories, and ran at a pace of 9:06 per mile for more than 2 miles.  Not too long ago, I was working hard to get a single 10:00 mile.  I guess this is what you call improvement!  Rested a few minutes, then 10 minutes of Indian club swinging.  About 550 calories in a little under an hour.

September 26- 185 lb.  Indian clubs, 15 minutes with 1.5 lb.

September 25- 184.5 lb.  First time under 185 since May 18. My next immediate milestone is to get under 183 (83k ranking weight division for USAKL/IKLF), so that's just around the corner.  After that, I'd like to land at about 175.  Training today: Long cycle clean and jerk, 2x20k: 8 sets of 1m @ 8rpm, 1m rest between sets. 64 reps.  No run or Indian clubs due to rain.  Just as well, as I have a lot of work to do today!  In the late afternoon and evening, I incorporated some pushup ladders into my routine, while grading papers.  5 ladders of 5 slow, controlled, pushups, paused at the bottom. 75 reps total.  Shoulder felt fine.

September 24- 186 lb.  15 minutes Indian club swinging, 1.5lb.  Made a 13 pound clubbell, and practiced some basic moves: call to order, lateral swings, hand to hand swings, and two hand shield casts.  Pretty tough, even with such a light weight! 

September 23- 187 lb.  15 minutes Indian club swinging in the early morning. Long cycle clean and jerk, 2x20k: 4m@ 8rpm, rest 4m, 2m @ 8rpm, rest 2m, 2m @ 8rpm. +- 200 calories burned.  64 reps total.  Ran 2.3 miles in 25m, burned 325 calories on run. 

September 22- 187.5 lb.  Some strength training in the evening.  Back squat: 185 (bodyweight): 2x5.  Chins: 2x5.  Dips: 2x5. 10 minutes Indian club swinging.   Don't want to overdo anything- I've got a tough set of long cycle coming up tomorrow.

September 20- 186 lb., no training.

September 20- 186 lb.  Indian club swinging, 1.5 lb., 10 min.  Long cycle clean and jerk, 2x20k: 2 sets of 3m @ 8rpm, 1 set of 1m @ 8rpm. Total: 7 minutes, 56 reps, about 200 calories.  Approximately 3 mile run.  Ran first half in slow, steady run, about 14 minutes, then fartlek on the way home, some jogging, walking, and three or four hard sprints.  32 minutes, about 420 calories burned. More or less 600 calories in under an hour.

September 19- 186 lb.  Indian club swinging- 10 minutes with new, actual Indian clubs!  1.5 lb.  Bodyweight training: 5 circuits of: 3 pistols per leg, 10 pushups, 5 chins, 5 dips, 5 Roman chair sit ups, 5 Roman chair back raises.  25 each of dips, chins, sit ups, back raises; 15 pistols per leg, 50 pushups.

September 18- 185.5 lb. Long cycle clean and jerk, 2x20k: 3 sets of 2:00 @ 8rpm, 1 set of 1:00 @ 8rpm.  Total 7:00, 56 reps.  Ran 10 sprints of approximately 30 yards, walking back, no rest.

September 17- 187 lb. 10m Indian club swinging, 13m dumbbell calisthenics (50 each of curls, toe touch, press, ski poles, standing chest flies) with two 8lb. dumbbells.  Bodyweight circuit: 3 pistols per leg, 5 pushups, 5 chins, 5 dips.  Repeated circuit 5 times for 15 pistols/leg, 25 each pushups, chins, dips.

September 16- 185.5 lb., 18.5% body fat. Approximately 34 lb. fat, 151.5 lean mass.    Long Cycle clean and jerk, 2x20k: 5 sets of 1:30 @ 8rpm = 60 reps., 1:00-1:30m rest between sets.  10 minutes easy Indian club swinging.  Ran 2.2 miles in 24 minutes (21 minutes straight, a little walking, then a sprint at the end).  According to the calculator at http://www.runnersworld.com/tools/calories-burned-calculator, I burned 308 calories running. Roman chair- 2x10 sit ups, back raise.

September 15- 188 lb.  18 minutes on the Nordic track with an average heart rate of about 145 = about 250 calories burned.  Some light Indian club swinging for my shoulders.  Finished with an old dumbbell calisthenics routine from the Art of Manliness page: 50 curls (I know...), 50 toe touches, 50 military presses, 50 ski bends, and 50 (5 sets of 10) standing chest flies, with 2 8lb. dumbbells.  Not a bad little session.  Broke a light sweat, felt good afterward, not too strenuous, so it won't interfere with tomorrow's GS session.  Went to bed weighing 188- hoping to break 186 tomorrow, then not go eat ice cream.

September 14- 188 lb. no training.

September 13- 188 lb.  Ugh.  Took dad out for ice cream last night, since he was feeling good; now I'm up two pounds.  AM: Long cycle clean and jerk, 2x20k: 8 sets of 1m @ 8rpm, 1m rest = 64 reps. 15 minutes work at 150-160 bpm = about 250 calories. PM: ran 2 miles in 21 minutes, then threw a 6  pound medicine ball and chased it all over the yard for 13 minutes.  34 minutes of cardio at an average heart rate of 168 = about 600 calories. Burned about 850 calories today through physical training.  Ate pretty clean.

September 12- 186 lb. Lowest weight in a while.  Did 5 circuits over a 3 hour period of: 5 slow, strict pushups, 5 dips, 5 chins, and 3 pistols per leg.  25 pushups, dips, chins, 15 pistols per leg.  Easy calisthenics.  Also did several basic mobility drills throughout the day. 

September 11- 187 lb.  Long cycle clean and jerk, 2x20k: 7 sets of 1m @ 8rpm (56 reps 4928 lb. clean and jerked), 1m rest.  Rested 5m, then ran 2 miles in 18 minutes nonstop.  13m of clean and jerk (work + rest) and 18m run = 31 minutes at a heart rate of 150-160 bpm = +-500 calories burned.

September 10- 186.5 lb.  20 minutes of calisthenics with a 16k bell- 5 minutes of getups, some windmills, around the body passes, and goblet squats, then 7 minutes of snatch/press/clean/press, alternating hands.  Not a tough workout, just an easy session to break a sweat and keep moving.  Finished with Roman chair plus 16k bell- sit ups with bell overhead: 5/side.  Back raise with bell behind neck: 2 sets of 5.  Easy wall pushups: 2 sets of 25. Feeling rested and strong today, but this is all I'll do.  Easy session, then recovery for tomorrow's GS practice.

September 9- 189 lb.  Long Cycle clean and jerk, 2x20k: six sets of 1m @ 8rpm, 1m rest.  48 reps.  VWC snatch, 15:15, 16k, 6 reps per set, 40 sets (20 minutes).  Working with a more shoulder-friendly GS style snatch.  It's fast for GS, but slower than hardstyle snatching.  It will serve my purpose fine- getting my cardio in, without overtraining the shoulders.  Rested a few minutes, then 6 circuits of single squats @ 225 and barbell clean and presses @ 115.

September 8- day off from training

September 7- 188 lb.  VWC snatch, 15:15, 30lb. kettlebell.  Did 50 sets in 25 min. 350 snatches.  Average  heart rate: 162.  Burned about 420 calories, or a little more than 16 per minute. Some Roman chair work, then mowed grass.

September 6- 188 lb.  Celebrated my Ph.D. graduation last night with a huge steak and too much chocolate.  One arm pushup: 4,3,2,1.  Pistols: 4,3,2,1.  Long Cycle clean and jerk, 2x20k: 3m, 2m, 1m @ 8rpm.  1:1 work:rest ratio. 48 reps total.  Mowed grass 30m.

September 5- 186.5 lb.  Turkish get up: 15 minutes of continuous getups with a snatch on top. 16k. Pulse 130-140, burned somewhere around 200 calories. One arm pushups: 4,3,2,1.  Pistols: 4,3,2,1.  Chin ups: 5,5,4,3,2.

September  4- 187 lb., 22% body fat.  41 lb. fat, 146 lb. lean mass.  Of course, these measurements are approximate, but do help to track changes over time. Chin ups: 5,4,4,3,2. Long Cycle clean and jerk, 2x20k: two sets of 2:30 @ 8rpm 1:30 rest.  40 reps total.  Heart rate after second set: 180 bpm.  Rested a few minutes, then 5m (10 sets) of 15:15 snatch intervals with 16k, 7reps.  Rested a few minutes, then did a clean and jerk with 2x24k every 20 seconds for 7 minutes.  21 reps. Put bells on the deck between reps.  Finished with 10 singles per arm of clean and press with 28k.

September 3- 188 lb.  One arm pushups: 3,3,2.  Pistols: 3,3,2.  Chin ups: 5,4,3,3,2.  Turkish get up: 10 minutes with 16k.  Heart rate at end of set: 144.  Calories burned: 143.  This is roughly equivalent to my pulse and oxidation when skiing on the Nordic Track.  Shoulders felt great- just starting to fatigue at the end of the set. 

September 2- 190 lb.  Ate pizza last night.  Pistol: 3,2,2. One arm Pushup: 3,2,2.  Chin ups: 5,4,3,2,2.  Long cycle clean and jerk, 2x20k: 3 sets of 2m @ 8rpm, 1:00-1:30 rest between sets.

September 1- 188 lb.  Early AM: One arm pushup: 3,2,1.  Pistols (5lb. counterweight): 3,2,1.  Chin ups: 5,4,3,2,1.  PM: Cleaned gym and garage in 87degree heat.  Warmed up a little on the Nordic Track, then 30 sets (15m) of VWC snatches @ 15:15 with 16k.  210 snatches. Conditioning was good, but still adjusting technique to this pace and snatch style.  Have not snatched in a while.

Incremental Kettlebell Training

I'm trying something new in my kettlebell training, after reading an article about New Zealand lifter Paul White.  Paul is quickly becoming a great lifter, holding MS in both biathlon and long cycle from RGSI, and CMS in both events from WKC.  In an interview, he talked about using 2k increments to make the jump between standard 4k bell sizes.  My budget does not allow for the purchase of incremental bells, so I bought a roll of 100mph tape and taped a 5 pound plate to the bottom of each of my 16k bells.  I'm pretty comfortable hitting 12-13 minutes at 6rpm with 16k, and yesterday I got 10 minutes with my improvised 18k bells at 6rpm without too much trouble.  I plan to work up to 12-13 minutes with these bells, then start over at 10 minutes with 20k.  Then 22k, then on to the 24k's.  My next goal is 60 reps with 24k, and training incrementally seems to be a great way to get there.  This will allow me to train long sets at my competition and rank pace, without making the big jumps that beat me up.

This is actually an old method called the double progressive method.  Many old barbell programs advocated working with a certain weight, starting with 6-8 reps, then working up to 15 reps.  When 15 reps are reached, more weight is added, and the reps are dropped back to 6. 

Since my problem is conditioning and endurance, these long sets will help a lot, while pushing my strength up as well.

In addition, I'm working with the deadlift, training toward a push/pull meet in November. 

August Training Log

August 30- 186.5 lb., 23% body fat.  43 pounds of fat, 143.5 pounds of lean mass.  Long Cycle: 2x20k- 4 sets of 1:30 @ 8rpm, 1:30 rest.  48 reps.  VWC snatch, 15:15 (7), 16k: 20 sets in 10:00. 140 snatches.

August 29- 188 lb.  No training.

August 28- Deadlift: 15 singles @ 230.  Long Cycle, 2x20k: 6 sets of 1m @ 8rpm, 1m rest.

August 27- Deadlift: 3 singles @ 315.  Hardstyle swings: 3 minutes of 15:15 swings, 9 reps per work period. 54 reps @ 24k.

August 26- 189 lb.  Turkish Get Up: 5m @ 16k.  Deadlift: 3 singles @ 315.  Long Cycle Clean and Jerk: 2x18k- 5m @ 6rpm.  2x20k- 3m @ 6rpm.  2x16k- 8m @ 4 rpm. 2x20k- 5 sets of 1m @ 8rpm. 

August 25- 188 lb.  Nordic Track ski machine: 60 minutes at an average heart rate of 145 = 850-900 calories burned. First time doing an hour of continuous steady-state cardio.  Not physically too tough, but mentally, hard to keep going.  Rested about 30 minutes, then did 20 sets (10m) of VWC snatches (15:15 @ 7 reps), with 16k.  Heart rate: 168.  Calories burned: 180.  Total training today was 70 minutes of work, burning over 1,000 calories.  It's after 2:00 pm, and I have burned more calories than I have eaten today in training alone, not counting my RMR. 

August 24- no training.  Long day of other activities, including about 90 minutes of yard work.

August 23- 188.5- Deadlift: 5 singles @ 315.  Long Cycle clean and jerk, 2x18k: 1m @ 6rpm; 10m @ 6rpm = 60 reps. Pulse 186 after set. About 200 calories burned. 66 reps total.  This was my fifth 10 minute set with the 16k's with 5 lb. taped on.  It was tough enough that I wished not to be doing it, but nowhere near a max effort.  Time to step up to 12 minutes at this pace.

August 22- 189 lb.  day off from training- first in seven days.

August 21- Long cycle clean and jerk, 2x20k: 7m @ 6rpm = 42 reps.  Deadlift: 5 singles on the minute @ 315lb.   Bent press, 32k: 2 singles per arm.  Double jerk, 2x12k: 3m @ 20 rpm = 60 reps in 3 minutes.  Feeling quite a bit sore afterward.

August 20- 188 lb.- Deadlift: 3 singles @ 315lb.  Kettlebell press, 28k: 5 singles per arm.  Long cycle- 2x18k- several 2-3 minute sets at 6rpm and 8rpm.  Jerk- 2x20k: 1m @ 6 rpm.  Did not have a 10 minute set in me today, mentally.  Some Roman chair core work.

August 19- 187.5 lb.  Deadlift- quick warm up on Roman chair, then three singles @ 315.  Kettlebell military press, 28k: 5 singles per arm.  Long cycle clean and jerk, 2x18k: 10m @ 6rpm. 174 bpm at the end of the set = about 188 calories burned. Some Roman chair work with a 6lb medicine ball. Fifth day in a row of 10 minute sets. 

August 18- Long Cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps.  Pulse 186 bpm at conclusion of set = about 200 calories.  Rest a while, then some Roman chair work: sit ups and back raises, 2 sets of 10 easy reps each.  Deadlift: several easy singles @ 225lb. Just greasing the groove.  Finished with a moderately difficult 315.  My first 300+ pull in a very long time. Some stretching. 

August 17-  hands needed a break from cleans, so did 10 minutes of 1 arm jerks @ 12rpm with 20k.  Switched hands at 2m, then 1m for the duration.  120 jerks.  Rested 5 minutes, then ran 1 mile in 10:21. 

August 16- 189 pounds.  Up about 3 pounds on vacation.  Good thing I dropped the meet, or I'd be in a heavier division with a full field.  Don't want to be the fourth man in a field of heavyweights!  Deadlift: 5,3,2 @ 230 lb.  Long Cycle, 2x18k: 1m @ 6rpm x2.  Double Jerk, 2x18k: 3m @ 8rpm = 24 reps.  Snatch, 18k: 4m @ 12rpm (24/24).  Came back later and did Long Cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps.

August 11-15- vacation- ate junk and laid around.  Got home and did long cycle clean and jerk, 2x18k- 10m @ 6rpm = 60 reps.  Improvised 18k bell by taping a 5lb plate to 16k bells with 100 mph tape.  Going to try an incremental progression. Deadlift: 5,3,2 @ 215 lb.

August 10- 185.75 lb.  Decided not to lift in the meet next week, so the pressure is off during vacation next week.  I'll be able to take it easy!

August 9- 185.5 lb.  Lowest I've been in a while. No serious training today- stretching and foam rolling for rehab after four days of training.  A little lifting after supper.

August 8- 187 lb. 1 mile run, downhill first half, uphill second.  9:51.  Some Roman chair work.

August 7- 190 lb.  Pigged out yesterday- time to get back on track!  Long Cycle clean and jerk- 2x16k: 13m @ 6rpm plus a spare rep = 79 reps.  Rested a few minutes, then 5 sets of 1m @ 5rpm with 2x24k = 25 reps.  Some Roman Chair work.  Went to bed weighing 189 lb.

August 6- 188 lb.  Long cycle- 2x16k: 13m @ 6rpm = 78 reps.

August 5- 187 lb.- Long Cycle- 2x24k: 5m @ 4rpm.  A small tear on a callous.  Jerk: 2x28k: 2m @ 6rpm. 

August 4- 186.5 lb- no training

August 3- 186.5 lb.  Long Cycle- 2x16k: 1m @ 8rpm.  Jerk- 2x32k- 1m @ 6 rpm. Jerk- 2x24k: 5m @ 6rpm = 30 reps. Ran the neighborhood: .8 miles with a few small hills.  7:51.  First time I ran it without stopping to walk.

August 2- 188 lb.  Strength training with 2x32k long cycle: 3 ladders of 2,3,5 at a 5rpm pace = 30 reps.  Not rushing between sets. Rest a while, then 2x24k long cycle: 2m, 2m, 1m @ 6rpm, 2m rest between sets.  30 reps.  Roman chair situps and back raises: 3x10.

August 1- No training today, after the last two days of 10m sets.  Even snuck in an afternoon nap for recovery. 

July 2013 Training Log

July 31- 187.5 lb.  Long cycle clean and jerk- 2x20k: 10m @ 6rpm = 60 reps.  My best ever with  this weight is 70 reps, so this is 86% of my best.  Feeling much better.

July 30- 188 lb.  Jerk-2x24k- 3m @ 6 rpm.  Long cycle- 2x16k- 10m @ 6rpm (8rpm first min.)= 62 reps.  First 10m set in a long time.  A little coughing and wheezing during the set, but made it just fine.  Rest about 5m.  Long cycle- 2x24k: 1m on, 1m off @ 6rpm.  7 sets = 42 reps.  Roman chair sit ups and back raises- 2 sets of 10.

July 29- 187 lb.  First timed set in ages.  Did long cycle, 5rpm.  Drop set: 1m each with 28k, 24k, 20k, 16k, 12k.  5m, 25 reps.  Not great, but better than I've been able to do lately.  Some basic strength and mobility work- dips, chins, roman chair.

July 28- 186.5 lb.  Still not much wind.  Cleans, 2x20k: 6 reps on the minute for 8 minutes = 48 reps. Circuit of dips, Roman Chair situps, and Roman Chair back raises- 3 circuits of ten reps per movement.  Mowed grass for about an hour, taking it slow. 

July 27- 188 lb.  Some Roman Chair work, but no serious training.  Several sets of full situps and back extensions, plus a set of three full situps with 2 12k kettlebells overhead.  Three weeks to the kettlebell meet.

July 26- still a little sick.  Sinuses are open, but lungs are still constricted.  Some light construction work.  Snatches, 24k- 7 sets of 10 reps per arm, spread over about 30m =70/70.  Not enough to aggravate my breathing, but enough to work up a sweat and keep moving.

July 23,24,25- Sick with a sinus infection.  No training. Hope to get back in the game soon.

July 22- Jerk volume day, 2x28k.  5 jerks on the minute (about 25 seconds) for 15 minutes = 75 jerks. 9,225 pounds jerked overhead in 15 minutes. A little swimming in a cold river after supper.

July 21- 189 lb.  Long cycle clean and jerk- 2x28k- 1m @ 5rpm = 5 reps.  2x24k: 3m, 3m, 1.5m @ 6 rpm, 3m rest between sets = 45 reps. Run .8 mile in 9:27.

July 20- legs still sore.  Some jerks, cleans, and long cycle- nothing major.  Mobility and flexibility work.  Dips on new dip stand: 3 sets of 10.

July 19- no training.  Legs pretty sore from yesterday.

July 18- Clean volume day.  70 cleans, 2x24k.  5 on the minute for 10m, then two sets of 10.  Squats, fast, 135lb.  5 on the minute for 5m = 25.

July 17- Jerk volume today.  100 jerks, 2x24k.  First 60 reps in 9m. 

July 16- 188 lb. Long cycle clean and jerk.  Taking advice from a couple of CMS ranked lifters, I'm increasing the volume to get past my plateau.  I think my problems are twofold: conditioning, and mental.  Mentally, I'm just really not motivated right now.  When I get into a set and it hurts, I just want to quit.  Conditioning contributes to this- if my conditioning were better, I could suck it up and finish.  2x24k: 3m @ 5rpm= 15.  1, 2, 1m @ 6rpm = 24. 1m @ 5rpm = 5.  10 minutes of 5 reps on the minute (about 25 seconds), then dropping the bells to rest until the next minute begins = 50 reps in 10m.  50 reps in 10m is a personal best for volume, but I did not rest in the rack the whole time.  Total reps this session: 94. 

July 15- Long cycle clean and jerk: 2x28k: 7 reps @ 4rpm.  2x24k: 6m @ 4 rpm =24 reps.  2x20k: 19 reps @ 6rpm.  2x24k: 1m @ 8rpm.  Mowed the grass about 30m.

July 14- Long Cycle clean and jerk- 2x28k- 1:30 @ 4rpm = 6 reps.  2x24k: 4m @ 5 rpm = 20.  2x20k: 16, 18 reps @ 8rpm.  Jerk- 2x24k: 3m @ 3rpm. 2x20k: 3m @ 8rpm. 

July 12- Long cycle clean and jerk- 2x28k- 2:15 @ 4 rpm= 9 reps.  2x24k- 6:00 @ 5 rpm = 30 reps.  Chins: 9,8,7,6,5= 35.  Dips: 9,8,7,6,5 = 35.  Pistol squats: 7,6,5,4,3 = 25 per leg.  10 lb. counterweight.

July 11-  189 lb. day off.  Planned to train, but woke up early feeling sick.  Not quite right all day.  Took early bedtime.

July 10- day off.

July 9- Long cycle clean and jerk- 2x28k: 2m @ 4 rpm = 8.  2x24k: 5:12 @ 5rpm = 26.  2x20k: 3:30 @ 6rpm = 21; 3:50 @ 6rpm = 23.  Nordic Track: 5m.  Chins: 8,8,7,6,5 = 34.  Dips: 8,8,7,6,5 = 34.  Pistol squats: 6,5,5,4,3 = 23 with 7.5 lb. counterweight.

July 8- day off.

July 7- Long cycle clean and jerk- 2x28k: 7 reps @ 4rpm pace.  2x24k: 21 reps @ 5rpm pace.  2x20k: 19, 21 @ 6rpm pace.  Total reps: 68. Total time under load: about 12:30.   Mowed grass for 45 minutes, then chins: 8,7,7,6,5 = 33.  Dips: 8,7,7,6,5 = 33. Pistol squats: 6,5,4,4,3 = 22.  Dropped counterweight in pistols from 10lb. to 7.5 lb.

July 6- no serious training.  Swimming and hot tub for a couple of hours.

July 5- 188 lbs.  Long cycle clean and jerk: 2x28k- 6 reps at 4rpm pace; 2x24k- 21 reps @ 5rpm pace; 2x20k- 17,19 @ 6rpm pace.  Chins: 8,7,6,6,5 = 32.  Dips: 8,7,6,6,5 = 32.  Pistol squats: 6,5,4,3,3 = 21.  Did chins, dips, and pistols as a circuit after long cycle. Really tired at the end of the session.

July 4- 187 lbs.  Nordic Track: 45 minutes at an average of 160 bpm, then chins, dips, and pistols.  Heart rate averaged 160 for an hour and 5 minutes, for an estimated 1087 calories burned.  Chins: 8,7,6,5,5 =31; dips: 8,7,6,5,5 = 31; Pistol squats: 6,5,4,3,2.  Several firsts today. This is the first time I've done 45 minutes on the ski machine, and the first time I've done more than 5 pistols per leg in a single set.  First time in a long time I've burned over 1,000 calories in a single session.

July 3- 187 lbs.  Long cycle clean and jerk: 28k- 5 reps @ 4rpm pace; 24k- 18 reps @ 6rpm pace; 20k- 15, 16 reps @ 8rpm pace.  1:00-1:30 rest between sets. Finished in 11:00  Chins: 8,7,6,5,4 = 30. Dips: 8,7,6,5,4 = 30.  15 minutes on the Nordic Track.  Very hot and humid; tough session for me.

July 2- very little training.  Pistol squats, flat footed and barefoot, 10 lb. plate: 5,5,4,3,2.

July 1- Long Cycle clean and jerk: 2x24k- 4.5m @ 4rpm (18 reps).  2x20k: 3m @ 5 rpm (15 reps).  2x28k: 1m @ 5 rpm.  2x24k: 3m @ 5 rpm. 2x20k: 13, 14 reps @ 6 rpm pace.  Chins: 7,7,6,5,4 = 29.  Dips: 7,7,6,5,4 = 29.  Pistol squats: 5,4,3,3,2 = 17 per leg.  Worked for several hours on a small building project.