January 2014 Training Log

Jan. 31- 179 lb.  Chin ups: 10,8,8,6,4=36..  Dips: 10,8,8,6,4= 36.  Pistol squats: 5,4,4,3,2=18 per leg.  Long cycle clean and jerk, 2x20k: 1m @ 6rpm; 4m @ 6rpm. 30 reps total.  Cold in the gym, so got in and out.

Jan. 30- 181 lb.  Chin ups: 10,8,6,6,4 = 34 reps.  Dips: 10,8,6,6,4 = 34 reps. Pistol squats: 5,4,3,3,2 = 17 per leg. 

Jan. 29- 180 lb.   Chin ups: 10,8,6,4,4 = 32. Dips: 10,8,6,4,4 = 32. Pistol squats: 5,4,3,2,2 per leg = 16.  Long cycle clean and jerk, 2x18k: 10m @ 6rpm= 60 reps. Hang from pullup bar- 1m.  Shoveled snow for about 30m.  In the last twelve days this makes seven 10m sets, one 8m set, one 12m set, and one 5m set with 2x18k @ 6rpm.  That's 95 minutes, and 570 reps!

Jan. 28- 180.25 lb.  Chin ups: 10,8,6,4,2= 30.  Pistol squats: 5,4,3,2,1 per leg = 15. Dips: 10,8,6,4,2.

Jan. 27- 182 lb.  Long cycle clean and jerk, 2x18k: 1m @ 6rpm; 12m @ 6rpm = 72.  Total reps: 78. Dips: 1 set of 20.  Pistols: 1 set of 10 per leg.  PR's in dips and pistols! Came back later and did a set of 15 dips.

Jan. 26- 181.5 lb. Chin ups: 9,9,8,7,6= 39.

Jan. 25- 179.5 lb. Chin ups: 9,8,8,7,6 =38.  Long Cycle clean and jerk, 2x18k: 1m @ 6rpm warm up; 10m @ 6 rpm = 60 reps. Suitcase hold: 2x18k: 3m.  Press, 18k: 3m @ 12 rpm, 1 hand switch = 18 reps per arm.

Jan. 24- 180.5 lb.  Chin ups: 9,8,7,7,6 = 37. Dips: 2x10.  Long cycle clean and jerk, 2x18k: 5m @ 6rpm = 30 reps. 2x20k: 1m @ 6 rpm.  Very cold in the garage- 10 degrees outside, and I can see my breath in the garage.  Kettlebells were frozen, so I just got in a half set.  Pistols: 5 singles per leg.

Jan. 23- 181 lb. Chin ups: 9,8,7,6,6 = 36. 

Jan. 22- 181.5 lb.   Chin ups: 9,8,7,6,5 = 35.  Long cycle clean and jerk, 2x18k: 3m @ 6rpm = 18 reps. Jerk, 2x18k: 3m @ 8rpm = 24 reps.  A really low energy day.  Came back after lunch and did long cycle clean and jerk, 2x18: 10m @ 6 rpm = 60. 78 reps total today.  Press, 20k: 2m @ 12 rpm, one hand switch = 12 reps per arm.  Half snatch, 24k, 2m @ 12 rpm = 12 per arm.

Jan. 21- 181.5 lb.  Chin ups: 9.  Had way more training planned for today, but work got out of hand.  There is always tomorrow.

Jan. 20.  Long cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps.  Press, 16k: 5m @ 12 rpm, 1  hand switch = 30 reps per arm.  Black cleans, 2x18: 2m @ 16 rpm.

Jan. 19- 182 lb.  Chin ups: 8,8,7,6,5 = 34.

Jan. 18- 182 lb.  Chin up: 8,7,7,6,5 = 33. Dips: 2 sets of 10.  Pistols: 5 singles per leg. Long Cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps.  Dimel deadlift, 49k: 2 sets of 20.  Swings, 24k: 10 sets of 10 in 5m = 100 swings.

Jan. 17- 181 lb. Chin ups: 8,7,6,6,5 = 32. Long cycle clean and jerk, 2x18k: 10m @ 6 rpm = 60 reps.  Pistol squats: 5 singles per leg.  Dips: 2 sets of 10.

Jan. 16- 182 lb. Chin ups: 8,7,6,5,5 = 31.

Jan. 15- 183 lb.  Long cycle clean and jerk, 2x18k: 8m @ 6rpm = 48 reps.  2m @ 6 rpm = 12 reps.  60 reps total.  Press, 20k: 2m @ 12 rpm, 1 hand switch = 12 reps per arm.  Chin ups: 8,7,6,5,4 = 30 reps. Press: 16k: 5m @ 12 rpm, 1 hand switch = 30 reps per arm.  Snatch, 18k: 3m @ 12 rpm, 1 hand switch = 18 reps per arm.

Jan. 14- 183.5 lb. Long cycle clean and jerk, 2x16k: 10m @ 6rpm = 60 reps.  Dimel deadlifts, 49k: 2 sets of 20.  Roman Chair- 2x10 reps front and back raise.

Jan. 13- 183 lb. Chin ups: 7,7,6,5,4 = 29 reps. Long cycle: 2x28: 3m @ 4rpm = 12 reps.  2x16k: 10m @ 6rpm = 60 reps.  Short, heavy set for strength; long, light set for conditioning and technique practice.  I had forgotten how nice these long sets can make me feel. Came back later and did dips, Roman chair front raise, Roman chair back raise: 3 sets of 10.

Jan. 12- 182 lb. Chin ups: 7,6,6,5,4 = 28 reps. Dimel deadlifts with a 49k kettlebell: 2 x 20= 40.  Long cycle: 2x28k: 4 @ 4rpm. 2x24k: 14 @ 5 rpm. 2x20k: 11, 12 @ 8 rpm.

Jan. 11- 183 lb.  Long cycle, 2x24k: 1m @ 6rpm. 4m @ 5rpm = 20 reps.  Rested a little, then long cycle: 2x28k: 1m @ 4rpm; 2x24k: 12 reps @ 5rpm pace; 2x20k: 10, 11 reps @ 8rpm pace.

Jan. 10- 183 lb.  Chin ups: 7,6,5,5,4 = 27.  Jerks, 2x24k: 1m @ 6rpm x2 warm up, 3m @ 5rpm.  27 reps.  Long cycle, 2x20k: 3m @ 6,8,6 rpm = 22.  3m @ 8rpm = 24. Jerks, 2x28k: 2m @ 6rpm. 7 extra reps to make 600 jerks 2x24k or heavier for the month so far.  Hands bleeding.  No extra cleans or swings.

Jan. 9- 183 lb.  Chin ups: 7,6,5,4,4 = 26.  Just chin ups today.  Hands are really taking a beating from high rep kettlebell work, so took a day off.

Jan. 8- 184.5 lb.  Time for some corrective dieting.  Swings and jerks make me hungry, but apparently I'm eating too much.  Chins, 7,6,5,4,3 = 25.  Tested my 32k press, and got 3 reps per arm.  Did swings a little differently today.  1 set of 10 two hand cleans @ 49k.  Then did 12 sets of 1m of "black cleans" with 2x24k: 2 swings followed by 1 clean, resting in the rack.  Did them every 15 seconds, for 12 pulls per minute.  Counting this as 154 swings, since the clean is simply a swing with a catch on top.  Same load, but slightly different movement pattern.  More applicable to long cycle than hardstyle swings, and using two bells forces me to work in a wide stance.

Jan.7- 184 lb.  Jerk, 2x24k: 1m @ 6rpm to warm up, then 7m @ 6rpm = 42 reps.  This is a new PR for time and reps at this weight.  2m @ 6rpm, then 4 sets of :50 @ 12 rpm (10 reps).  Total jerks today: 100.  Swings, 49: 50 in 5m.  Ended with 100 sissy dips for triceps endurance.

Jan. 6- 183 lb.  Chin ups: 6,6,5,4,3 = 24.  Worked on long cycle today.  2x24k: 1m for warm up at 6rpm.  2m @ 8rpm.  1m @ 6rpm.   28 clean and jerks.  Did a few shorts sets of heavy jerks: 2x32k: 5, 2.  2x28k: 5,5.  Total jerks: 45.

Jan. 5- 183 lb.  Chin ups: 6,5,5,4,3 = 23.  Jerks, 2x24k: 10 rep warm up, 6 reps on the minute for 15 minutes = 100 reps. Rest 5m, then swings, 49k: 10 per minute (5 on the :00 and :30) for 10m = 100 swings.  Average HR: 180.  About 200 calories burned on swings alone.

Jan. 4- 182 lb. Chin ups: 6,5,4,4,3 = 22. Jerks, 2x24k: 1m @ 5rpm warm up.  4.5m @ 5 rpm = 22 reps.  5 reps on the minute for 15 minutes = 75 reps.  Total jerks: 102.  Swings, 49k: 5 sets of 20 over a period of about three hours.  No rush, just getting my reps in, adjusting to the workload. 100 swings.

Jan. 3- 182 lb. Surprisingly, not sore from yesterday's session. Chin ups: 6,5,4,3,3 = 21.  Jerk, 2x24k: 10 sets of 10, with several minutes rest between sets.  100 jerks total.  Swings, 49k: 10 sets of 10, resting until heart rate comes down between sets.  No hurry.  I don't have much endurance today, so I'm doing short sets and getting my volume in.  100 swings.

Jan. 2- 182.5 lb.  Chin ups: 6,5,4,3,2 = 20.  Jerk, 2x24k: 1m @ 6 rpm for warm up; 6:30 @ 6rpm for the first 6 minutes, then a sprint of 5 reps in :30 for a set of 41, breaking my previous PR of 40.  Rested two minutes, then 2 sets of 1m @ 12 rpm, 1m rest.  Total jerks: 71.  Rested 3m, then swings, 49k: 60 swings in 5m (6 on the :00 and :30).  The swings were tough after the jerks.  Roman chair: 10 reps forward and backward, nice and slow.  Came back later and did 4 sets of 10 swings with 49k, bringing today's total to 100.

Jan. 1- 183 lb.  Jerk, 2x24k: 1m @ 6rpm to warm up, then 5m @ 6rpm = 36 reps.  Not much of a challenge for legs or cardio, but quite a burn in the triceps, not like long cycle.  As they catch up, the volume should increase quickly.  Swings, 49k: 50 in 5m (5 on the :00 and :30).  Overall, a pretty easy day.  Nice to deload a little after lots of long cycle sets the last two months.

Playing With the Beast

Now that my 49k kettlebell is up and running, I did a couple of jerks and a bent press.

http://youtu.be/g34QmEOqdnk

http://youtu.be/KIiHSXM3y48

 

Making a Beast Kettlebell, and Thoughts on Self-Reliance

I recently undertook a project I've been thinking about for a long time: filling a hollow competition kettlebell with lead to make it very heavy.  A 48k prograde bell costs upwards of $200, plus shipping by freight.  Call it $300, minimum.  That's a lot of clams!  In this post, I'll walk through how I made my own, and break down the cost.

First, I cut the kettlebell open with an angle grinder.  It was full of granular fiberglass, as you can see in the pictures below.  I kept the fiberglass and used it later in the project.  This was a 12k kettlebell.

 

Inside the empty kettlebell, there was a piece of rebar to help with structural stability.  This was perfect, as I wanted one solid piece of lead which would not rattle around in the bell.  The rebar gives an additional support for the lead to grab.  I started with a 26 pound kettlebell, and ended up with a 16 pound hollow shell.

 

I started with a bucket of old wheel weights, weighing 128 pounds, total.  Most wheel weights are lead, with steel clamps, but some are zinc and some are iron.  These can't be used; they are skimmed off and recycled.

 

I set up a smelting operation to make pure lead ingots.  Lead melts at 612 degrees F, so it is a pretty basic operation.  Propane stove, pot, slotted spatula, and muffin tin. Gloves and eye protection, of course.

 

The melted lead sinks to the bottom, and everything else floats.  I skimmed it off with the slotted spatula. I put it in a cardboard box, into which I had put the fiberglass from the kettlebell. The fiberglass is good insulation against the very hot metal.

 

I poured the lead into the muffin tin to make ingots of pure lead. I thought I had more hair than this.  Very disconcerting.

 

The result is a little over 92 pounds of pure, solid lead in muffin-shaped ingots- easy to handle.

 

At this point, the plan was simple: melt the lead inside the kettlebell.  I could not melt and pour the lead, because it would cool too quickly for the new lead to bond, resulting in layers and chunks within the kettlebell.  It would work if I could melt and pour it all in one batch, but common sense says trying to manhandle 90 pounds of molten metal is a bad idea.  The solution is to pack the kettlebell in a bucket of sand and heat the lead inside it.  The sand also keeps the kettlebell from cooling too fast, resulting in lead shrinkage.  This idea was not original to me, I got it from watching Adam Glass make  his heavy kettlebell here.

 

Because the melting point of lead is so low, any propane torch will do the job, however, I failed to take one thing into account: the torch quickly burned all the oxygen in the kettlebell, and went out. For this, I would need help, so I went to see my neighbor, Louis, who is a metal fabricator and mechanic with a shop full of toys.  Louis set me up with an acetylene torch, which brings its own oxygen.   Even so, we had to run an additional oxygen line into the kettlebell to keep the torch lit. Below, you can see the torch, the oxygen line, and the lead inside the kettlebell.  Once this arrangement was rigged, melting the lead went quickly, and the kettlebell was filled in just over half an hour.  The torch kept it hot enough that it all melted together in one solid piece. 

 

I had just enough lead to fill the kettlebell, with a little left over, seen here.

 

I took the kettlebell home, and covered it with the rest of the sand. I let it sit overnight.

 

In the morning (3:30 a.m., actually, because I could not sleep), I took the kettlebell out and dusted it off.  The paint is cooked, and some sand has bonded to the bell, so it will need to be sanded and painted.  Louis sent me home with half a can of spray-on bedliner to seal the lead.

 

I weighed the kettlebell: 108.5 pounds.  The "beast" kettlebell is 106 lb., or 48k.  This is within the margin of error at just over 49k.

 

The bill:  I already had the kettlebell, but it cost $50.  I used one bag of sand, which I can reuse for other projects: $3.50.  I used one propane cylinder to make the ingots: $2.00.  The muffin tin was bought for the project, and thrown out afterward: $6.00.  The lead was free.  Louis estimated I used maybe $1 worth of acetylene, bringing my bill, start to finish, to $61.50.  I already had the kettlebell and the propane, so my out of pocket outlay was only $9.50.  That's a far cry from the $300 it would take to have a heavy prograde bell delivered.

 

I'm sure the finished, painted kettlebell will make its debut in pictures and video soon. 

 

I'm more interested in self-reliant living than I am in kettlebell lifting, and a man has time to think while melting lead, so a few observations came to mind.

 

First, safety.  Is melted lead dangerous?  Of course.  But I also drive on the interstate, shoot guns, and lift weights.  I've caught alligators and stepped into the ring with black belts.  Life is dangerous.  Common sense mitigates a lot of risks.  Living in fear of danger just makes us miss out on a lot of living.

 

Second,  self-reliant people have a network of others they can call on.  Without help from Louis, I would not have been able to finish this project. A few months ago, he called me because he had a pickup truck full of heavy stuff to unload, and his back had gone out.  I went over and unloaded it for him.  We're not great friends, but we both try to be good people, and can be counted on to lend a  hand.  When hurricane Katrina hit New Orleans,  thousands of people were looting and pillaging like pirates, taking what they needed by force from others who were no better off than themselves, waiting for "the system" to help them.  When flooding hit Missouri a few months later, entire towns worked together to build sandbag levies to save each other's homes.  That's the difference between selfish people and self-reliant people.

 

Third, cost.  I saved a boatload of money doing this myself.  I got the kettlebell I wanted for the cost of lunch.  Even if I had to buy everything at once, it would have cost 1/5 of the price of a new one.  It took most of the day, but saved me $240.  I'll work for $30 an hour.  Maybe I'll use my savings to join Hair Club for Men. 

 

Finally, pride.  We live in a world in which we are detached from the production of our own goods.  When I grow a garden or kill a deer to feed my family, I'm proud of it- I did that.  When I repair something instead of replacing it, I'm proud of that.  My children are 12 and 13, and they don't have self-esteem problems.  They also don't sit around playing video games.  They create and build, they knit and sew, they write and draw, they are martial artists and powerlifters.  They are proud of themselves because they know they have done something worth doing.  My wife has created a business of her own, and she is justifiably proud of her product and of the money she makes.  It's not arrogance.  God created us to be productive, and when we are, it feels right. 

 

Now, the time for philosophical musings has come to an end.  The time for swinging a heavy kettlebell has come.

 

 

 

Cast Iron and Competition Kettlebells

A poster at the Strongfirst forum asked about differences in size between cast iron and competition kettlebells.  A picture is worth a thousand words!  Above, left to right: 16k, 28k, 32k comp bell, 40k. 

December Training Log

Dec. 31- 183 lb. Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.  Some swings, jerks, and a bent press (right) with the 49k bell.  In the afternoon, one arm swings with 32k: 96 in 6m (8 on the :00 and :30).  These felt really good- not as hard as in the past.

Dec. 30- 183 lb. No training today.  Made a heavy kettlebell out of a 12k bell and a lot of lead.  Cooling overnight in sand.  Should be 106-107 pounds when it's finished. Edit: 108.5 pounds.

Dec. 29- no serious training today. A few jerks while cleaning the garage.  Summary of last four days of training:

• Long cycle clean and jerk, 2x24k: 98 reps
• Swings, 32k or 40k: 398
• Get Ups, 32k: 10
• Bent press, 32k or 40k: 12
• Front Squats, 2x24k: 10
• Dips, 16k: 10

Dec. 28- 181 lb.  Long cycle clean and jerk, 2x24k: 6m @ 5rpm = 30 reps.  I've done 11 sessions in a row of 5m at this pace.  I'll start adding in 6 and 7 minute sets from here out.  Rested a few minutes, then did three sets of long cycle, 2x24k: 1m @ 6rpm, 1m rest.  Sprint work. 18 reps  This was easier than it used to be.  Rested a few minutes, then bent press, 32k.  10 in 10m (1 on the minute, switching hands).  First 4 were singles, then 4 doubles, then a single per arm, adding a 16k windmill on the way up.  Stretched.  Came back later and did two arm swings, 32k: 100 in 5m.

Dec. 27- 181 lb. One arm swings, 40k: 50 in 5m (5 on the :00 and :30).  Get ups, 40k: 1 left, right would not go up safely.  Came back later and did two arm swings, 40k: 50 in 2:30 (10 on the :00 and :30).  Before bed, 1 40k bent press per arm.

Dec. 26- 181.5 lb.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm =25 reps.  Rested 5 minutes. One arm swings, 32k: 98 in 7m (7 on the :00 and :30).  

Dec. 25- 181.5 lb.  Somehow lost 2 pounds in the last three days in spite of very poor diet.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm.  This was my tenth 5 @ 5 session, and was easier than I expected after a layoff.  Working on making each lift as easy as possible. I plan to hit 5 @ 5 at least a few more times, then start adding in 6 and 7 minute sets.  When 7 minutes is not so bad, I'll test for a 10 minute set at 5rpm.  Rested 5 minutes, then one hand swings, 32k: 100 in 8m (6 on the :00 and :30, plus 4 added at the end).  Rest 3 minutes, then get ups, 32k: 10 in 10m.  Came back later and did front squats, 2x24k: 2x5.  Dips with 16k, 2x5.

Dec 22-24- no training, but lots of work.  Drove 1,000 miles, half of it in a moving truck, loaded and unloaded a 22 foot truck.  Ate lots of junk.

Dec. 21- 183.5 lb.  18.6% bodyfat. 149.5 lean mass, 34 fat.  No training today. Summary of last five days of training:

• Long cycle clean and jerk, 2x24k: 4 sets of 5m @ 5rpm. 20 minutes, 100 reps.
• Swings, 32k: 330
• Get ups, 32k: 20
• Dips, Chins, Front Squats with 2x16k: 70 reps each movement.

Dec. 20- 182.5 lb. Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps. 5m rest, then one arm swings, 32k: 100 in 10m. 5 on the :00 and :30, alternating hands. 5m rest, then get ups, 32k: 10 in 10m.  35 minute total session.

Dec. 19- 181 lb. Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.  Dips, chins, front squats with 2x16k: 5,5,4,3,2 = 19 reps each.  Swings, 32k: 20per minute (10 on the :00 and :30) for 5m = 100 swings.  Get ups, 32k: 10 in 10m. Waited about an hour between swings and getups.  Otherwise, used Simple and Sinister format. 

Dec. 18- 182 lb.  Dips, chins, and front squats with 2x16k: 5,4,4,3,2 = 18 reps per movement. 

Dec. 17- 181 lb.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.  Dips, chins, and front squats with 2x16k: 5,4,3,3,2 = 17 reps each movement.  Swings, 32k: 14 per minute (7 on the :00 and :30) for 5m = 70 swings.

Dec. 16- 182.25 lb.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.  Dips, chins, and front squats with 2x16k: 5,4,3,2,2 = 16 reps of each. Swings, 32k: 12 per minute (6 on the :00 and :30) for 5 minutes = 60 swings.  Roman chair situps, back raises with full range of motion: 10 reps each.

Dec. 15- 183.25 lb.  Ate at Chinese buffet last night, so I'm up a couple of pounds. Busy day today, so little training, but on my feet a lot.  I'll be restricting food intake to give my body a chance to deal with the huge pile of rice and meat I ate last night.  Did 5,4,3,2,1 of dips, chins, and front squats, 2x16k. Summary of last four days of training:

• Long cycle clean and jerk, 2x24k: 15 minutes, 75 reps.
• Front and goblet squats: 40with 32k load.
• Dips: 65
• Chins: 40
• Press, 2x16k: 25

Dec. 14- 181 lb.  Long Cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.  Rested a few minutes then clean/front squat/press combo, 2x16k: 5 sets of 5.  Rested a few minutes, then some Roman chair work, front and back.  5 Chin ups before bed.

Dec. 13- 180 lb. Dips: 5x5.  Front squats, 2x16k: 5x5.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm.  Chins: 1 set of 5.

Dec 12- 180 lb.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.  This was my third set of 5 @5 on this cycle.  Building up to my 10m set on December 7, I did 24 sets over 5 minutes in length at 4 rpm.  18 were 5 minutes, 2 were 6 minutes, 3 were 7 minutes, and 1 was 8 minutes.  I plan to do 15-20 5 minute sets at 5rpm before peaking and going longer.  At 4-5 training days a week, this should take about a month.  By that time, I'll "own" 25 reps cold, and be ready to advance.  Also did dips: 5 sets of 5.  Goblet squats, 32k: 1 set of 10, 4 sets of 5.  25 dips, 25 squats.  Ended the session feeling good.  Came back later and did chin ups: 5,4,3,2,1 = 15.

Dec. 11- 180.5.  No training- out of town all day.  Summary of last four days of training:

• Long Cycle, 2x24k: 90 reps in work sets.  Total time in Long Cycle: 20 minutes.
• Swings- 250
• Squats- 50, various weights.
• Dips- 35

Dec. 10-  Long Cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps. Making 5 @ 5 my new baseline.  Weights feel lighter than before.  Double kettlebell front squats, 2x16k: 3 sets of 5.  Dips: 2 sets of 5. 

Dec. 9- 181 lb. Long cycle clean and jerk, 2x24k: 5m @ 5 rpm =25 reps.   Mobility work: goblet squats, hip bridges, halos. Swings, 32k: 10 per minute (5 on the :00 and :30) for 5m = 50 swings.  Came back later and did dips and 32k goblet squats: 5 sets of 5. 

Dec. 8- 181.5 lb. Swings, 16k, hardstyle: 20 one arm swings per minute (10 on the :00 and :30, alternating hands) for 10 minutes.  An easy 200 swings, just to keep moving and work up a sweat.

Dec. 7- 183 lb.- ate junk yesterday.  Out and early and on my feet all day, then training after supper.  Quick warm up, then long cycle clean and jerk, 2x24k: 10m @ 4rpm.  I've only done this once before, and never at this weight.  This time was much easier.  Grip started to hurt, but legs, lungs, and shoulders were fine.

Dec. 6- 180 lb.  No kettlebell training, but worked in some squats.  135 lb: sets of 5, 10.  Just greasing the movement.

Dec. 5- 180 lb.   Long cycle clean and jerk, 2x24k: 3.5m @ 4 rpm (15 reps). 2 sets of 2m @ 5rpm (20 reps), 1 set of 2m @ 5rpm (5 reps).  40 reps total.  2-3 minutes between sets.  Came back about an hour later and did jerks, 2x24k: 5m @ 6rpm = 30 reps. Rested 10m, then cleans, 2x24k: 2m @ 6rpm = 12 reps. Total of 80 jerks and 63 cleans with 2x24k (not counting warm up 5-6 reps).  Total time under the bells: 15.5 minutes.   Really not feeling it today- just want to get my reps in and rest.  Really low energy yesterday and today.  Maybe swings and getups later.

Dec. 4- 180 lb.  Went hunting, which involved some hill hiking.  Tried to train, but felt run down- probably the late night, early morning, and blood donation have me drained.  Long Cycle, 2x32k: 1m @ 4rpm; 2x24k: 1.5m @ 5 rpm.  Did two ladders of long cycle with 2x16k (3 reps), 2x24k (2 reps), 2x32k (1 rep).  Skipped the swings and get ups in favor of some more rest and food.  Steak for dinner.

Dec. 3- 181 lb.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.  In a separate session, swings, 24k: 100 in 5m. Mix of 1 and 2 hands.  Rest 1m, then getups, 24k: 10 in 10m.  Gave blood in the afternoon.

Dec. 2- 181 lb.  Long cycle clean and jerk, 2x24k: 5m @ 5 rpm = 25 reps. 

Dec. 1- 180.5 lb.  No training, but an active day on my feet a lot.

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