May 2014 Training Log

May 31- did not weigh.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.

May 29- did not weigh.  Deadlift, 100 pounds- 2 sets of 20 reps.  Goblet squat, 24k: 20 reps.  Cardio: 15 minutes on the Nordic Track, 11minutes on the stationary bike, 2 minutes on the Nordic Track = 28 minutes.  Average heart rate 122 = 306 calories.

May 28- 184 lb. Long cycle clean and jerk- 2x19k: 7m @ 6rpm = 42 reps.  Jerk, 2x20k: 2m @ 6rpm = 12 reps.  Hot in the garage today!  Probably some cardio later.

May 27- did not weigh.  Cleaned gym, practiced a few poomse.  Simple and Sinister swings and getups with 28k.  100 1-arm swings in 4:45, 10 get ups in 8:30.  Deadlift: 100 pounds- 2 sets of 20 reps.

May 26- 183.5 lb.   Long cycle clean and jerk- 2x19k: 1m @ 6 rpm warm up. 6m @ 6rpm, then stopped for an interruption. 4m @ 6 rpm.  66 reps total.  Dips: 15, 10 reps.  3.5 hours digging, building, and mixing and pouring concrete by hand.  500 pounds of concrete mixed.  Going to bed really tired and sore.

May 25- 185.  Jerk- 2x20k: 25 reps at a slow pace with deep nasal breathing.  2x18k: 25 reps.  2x19k: 10 reps.  Did not time these sets.  Simple and Sinister with 24k bell: 100 1-arm swings in 5m, 1m rest, then 10 get ups in 10m.  Later two sets of 20-rep deadlifts.  First set, 49k kettlebell.  Second set, 100 pound barbell.

May 24- did not weigh.  Long cycle clean and jerk- 2x18k: 10m @ 6rpm.  Rested a few minutes, then barbell back squat: 15 reps with 100 pounds.  Just trying out the movement.

May 23- 184.5 lb. 15m of the following: 1 goblet squat at the top of the minute, 10 swings at the bottom of the minute, 24k.  15 goblet squats, 150 swings.   Later, mowed the yard for 30 minutes.  Dips: 3 sets of 10.

May 22- 184.5 lb.  Long cycle clean and jerk- 2x18k: 10m @ 6rpm= 60 reps.  Felt it in calves and grip, but conditioning held out fine.   A few hours later, 12 minutes of TGU's with 24k.  1 on the minute. 6 left and right.

May 20- 184 lb.  A few getups per arm with 28k, along with a couple of presses and windmills.  Walked .8 mile in 16 minutes with a 50 pound pack.  Wrong boots, wrong socks, wrong pack.  I can see how rucking is very effective for work capacity. Need some improvements to my gear, though.

May 19- 186 lb. after eating too much all weekend.  Long cycle clean and jerk- 2x18k: 10m @ 6rpm = 60 reps.  A little yard work, then 10m on an exercise bike I recently acquired. Stretching with the sun salute.   Later, 10 minutes of 24k getups: 1 on the minute, alternating hands. Overall, an easy, low-impact day.

May 17- 184 lb. Ran the Warrior Dash- 3 mile with about 15 obstacles.  Not sure of my time, but felt pretty good throughout.  A little yard work afterwards.

May 16- 184 lb. Long cycle clean and jerk- 2x20k: 1m @ 6rpm to warm up, then a 10 minute set with 2x16k.  Pace: 8,8,8,8,8,6,8,6,6,8 = 74 reps.  Then some yard work.

May 15- 182.5 lb. No training- pretty drained from the last few days of training and building.

May 14- 182.25 lb.  Long cycle clean and jerk, 2x24k: 6 sets of 10 @ 6rpm. 1:20 to 2:20 rest between sets.  Last set was tough.  Worked on the back deck roof for about five hours.

May 13- 183 lb.   Dips and chins: 5,3,2 = 10 at the top of every hour from 12pm through 5 pm.  60 dips, 60 chins, grease the groove style. A couple hours of building on the back deck roof.

May 12- 182.5 lb.  Long cycle clean and jerk- 2x24k: 6m @ 4rpm = 24 reps.  2x16k: 10m @ 6rpm = 60.   Practiced the nasal breathing pattern I've worked out for 6rpm.  Weak point in both sets was hand endurance.   Later, walked fast for 30 minutes.  Pace was 12 steps per breathing cycle, all nasal breathing.  Heart rate 130.  About 360 calories. 

May 8- 183.5 lb. Early morning steady-state cardio: 30 minutes on the Nordic Track, nasal breathing. average heart rate about 140.  About 400 calories. 

May 7- did not weigh.  Jerk- 2x28k: 6 reps @ 8rpm pace. 2x24k: 19 reps @ 8rpm pace. 2x20k: 16, 17 reps @ 8rpm pace.  This pace works really well for breathing, but may be a little fast for shoulders.  They'll have to catch up. Snatch: 28k: 6/6. 24k: 19/19. 20k: 33/33.  No particular pace- still working on breathing.  The last set was hard on grip and shoulders after jerks.  Cardio held out fine throughout all sets- plenty of wind.  Finished with a 1 mile run with nasal breathing.  Walked about 3 minutes before and after run, ran the mile in just under10 minutes.

May 6- 183 lb.  Steady-state cardio with nasal breathing- 30 minutes on Nordic Track.  Average heart rate about 140.  About 400 calories burned.  Some easy Roman Chair work. Did a few sets of 5 chin ups, 5 swings with 40k, and 5 goblet squats with 40k throughout the day.

May 5- 182.5 lb.  Jerk- 2x28k: 5 reps @ 8rpm. 2x24k: 2m @ 8rpm = 16 reps.  20k: 14, 15 reps @ 8rpm.  Got the nasal breathing figured out on the jerks for 8rpm, and these sets were really easy- I did not want to put the bells down! My pulse tops 180 doing long cycle with 2x24k @ 6rpm, but after 2 minutes of 8rpm jerks, it was not quite 140.  Snatch- 28k: 5/5. 24k: 17/17.  20k: 29/29.  Still working on the breathing for snatches, and have not snatched in a long time.  Finished with a set of 20 Hindu pushups.

May 4- 183 lb.  Trained the biathlon lifts today. Double jerk- 2x32k: 4 reps.  2x24k: 14 reps.  2x20k: 12, 13 reps.  Snatch: 28k: 4/4. 24k: 14/14.   20k: 24/24.  Tried to time lifts to nasal breathing, so no specific pace. Ran/walked .8 mile in 11:42 with only nasal breathing. 

May 3- did not weigh, no training.

May 2- 182.5 lb. Practiced lifting with nasal breathing (nasal inhale, oral exhale).  Did 5 1m sets of long cycle @ 6-8 rpm, 2x24k.  Breathing is awkward like this with long cycle.  Did 1m of 2x24k jerks, one jerk per breath.  16 jerks, which was really not that hard.  Tried snatches.  Have not snatched in a very long time, so technique was rusty, but did one snatch per breath, and did 18 in a minute without significant strain.  Nasal breathing seems to lend itself much better to the biathlon lifts than to the long cycle.  Mowed the yard for about 30m, using nasal breathing.  Pulse about 120 bpm every time I checked it.

May 1- did not weigh.  No serious training due to sickness.  Did play around with a few 1 minute long cycle sets, practicing nasal breathing.  Used 24k and 16k bells, at 4 and 6 rpm.

April 2014 Training Log

April 30-  183.5 lb.  Full-blown strep throat.  No training today.

April 29.  Still sick.  Tomorrow will be a week since I've been able to do any training.  I went down today and did a few cleans with 2x32k.  A couple of sets of 4 or 5.  Not enough to get me coughing, just enough feel something heavy.  These actually felt stronger than they have in the past, probably due to working up to several minutes with the 28k's.   Came back in the afternoon for a quick session of long cycle. 2x32k: 1 rep at the top of every minute for 10 minutes.  Put bells down between reps. 2x24k: 2m @ 8rpm = 16 reps. 2x16k: 2m @ 10rpm = 20 reps.  Just getting back into the groove.

April 28- 183.5 lb.  No training since April 23.  I have a raging sinus infection and cough.  Somewhat better today. 

April 23- 182.5 lb.   Started the day with 30 minutes on the Nordic Track, nasal breathing only.  Maintained about 124 bpm, for a total calorie burn of 330 calories.   Long cycle clean and jerk- 2x28k: 2:30 @ 4rpm = 10 reps. 2x24k: 3m @ 6rpm = 18 reps. 2x20k: 15, 17 reps @ 6rpm.  I was scheduled for a much tougher session today.  Today and Friday were to be the last peak in my current six week cycle, calling for 35 reps today and 37 reps Friday with 24k. I've done an extra 10 hours so far this week of manual labor in the sun, and am really dragging.  I had already decided to skip the test at the end of this cycle and just start another cycle, which would have me testing in mid-June.  This cycle starts with about half the volume as the planned session today, so it's a nice break.  This should take me to 60+ reps in June. 

April 22- Did not weigh.  No weight training, but about six hours of building.

April 21- 184 lb. Long cycle clean and jerk- 2x28k: 2:15 @ 4 rpm = 9 reps.  2x24k: 5:20 @ 6rpm = 32 reps. 2x20k: 26, 28 reps at 6 rpm.  Then worked on building my deck for about four hours.

April 20- Christ is risen indeed!  183.75 lb.  No training, but carried a large load of lumber from the garage to the deck out back, just a few boards at a time, nasal breathing.  Made this my cardio for the day- easy loaded carries and fast walking.  Heart rate about 120. Total time: 55 minutes.  About 580 calories.  Then cleaned up the gym. Finished with two easy sets of barbell back squats: 10 reps with 110 lb.  Cleaned the bar, push pressed it and lowered behind the back, did 10 squats, then push pressed again to the front and put it down. Old school.  I sold my oly bar, so this is a 1 inch exercise bar.

April 19- 184 lb. Long cycle clean and jerk- 2x28k: 2:15 @ 4 rpm = 9 reps.  2x24k: 5:00 @ 6rpm = 30 reps. 2x20k: 2:53@ 8rpm = 23 reps.  Rested about four minutes then got on the Nordic Track ski machine for 60 minutes of nonstop skiing, nasal breathing, at an average heart rate of 125. Burned about 685 calories skiing.  Probably another 225 calories burned lifting, for about 900 total. 

Weekly Summary: Cardio: 305 minutes.  

April 18- did not weigh, no training.

April 17- 184 lb.  Long cycle clean and jerk- 2x28k: 2m @ 4rpm = 8 reps.  2x24k: 4:10 @ 6rpm = 25 reps.  2x20k: 21, 23 reps @ 8rpm.  Cardio- used the Nordic Track with legs only, like a treadmill.  30 minutes @ 120 bpm, nose-breathing. About 300 calories.

April 16- 184 lb. No training today.  Started the next session in the template, but just did not have the energy.  Did long cycle, 2x28k: 2m @ 4rpm.  Started a set with 2x24k, but decided to call it a day.  Looking back, I've been training hard lately, so an extra day off might be a good idea.

April 15- 184 lb. early morning, did 30 minutes on the Nordic Track.  Used nose breathing the whole time, and worked at a light, comfortable heart rate of 120 bpm.  Burned about 320 calories.  Mid-day, took an easy walk with Dawn.  Walked about 22 minutes, talked to a guy for 20 minutes, then walked 22 minutes back.  In the afternoon, did circuits of 5 reps each: chins, dips, Roman Chair situps, Roman Chair back raises.  7circuits, with plenty of rest between them. I keep getting advice that I need to build my aerobic base with lots of easy cardio, then hit the hard, fast glycolytic work for a peak closer to a meet.  Apparently, LSD will build a bigger cardio bucket, then glycolytic training, like yesterday's swings and skiing at 180 bpm, will fill the bucket quickly.

April 14- 183.5 lb.  Long cycle clean and jerk- 2x28k: 1:45 @ 4rpm = 7 reps.  2x24k: 3:40 @ 6rpm = 22 reps.  2x20k: 18, 20 reps @ 8rpm.  Rested 2-3m between sets.  Did revised program minimum- swings plus Nordic Track.  5 swings each arm with a 28k bell at the top of each minute, then skied the rest of the minute.  Did this for 15 minutes, at an average heart rate of 180, which is near my maximum.  Finished by skiing for 5 minutes, ended with a heart rate of 168. 

April 13- 184.5 lb. Cardio- Nordic Track ski machine: 10 minutes, then immediately 20 minutes of 10 24k swings (one arm) at the top of the minute, followed by skiing for the remainder of the minute.  Took about 22 seconds to dismount the ski machine, do 10 swings, and get back to skiing.  200 swings.  Total session: 30 minutes. Average heart rate about 145. Ended with a heart rate of 168.  Later, mowed the yard for about 90 minutes, then pressure washed the driveway for about three hours.

April 12- 183 lb.  Long cycle clean and jerk- 2x28k: 2:30 @ 4rpm = 10 reps. 2x24k: 5:20 @ 6rpm = 32 reps.  2x20k: 26, 29 reps @ 8rpm.  Almost 14 minutes of time under the bells.  Today was the second mini peak in my current training cycle.  The next lifting session will be drop the workload significantly, then work up to a final mini peak, before a test.  The template takes me to 37 reps with 2x24k in the last scheduled peak, then tests with a goal of 60.  It also has me doing sets over 4m @ 8rpm with 2x20k.  I'm doing extra conditioning work as well, so I'm optimistic that when I test I'll beat my best of 45 reps, and get close to my goal of 60.  I may slow down the template and add in some 10 minute sets as well, like 4 rpm with the 24k's, and 6 rpm with the 20k's.  My heart rate at the end of the 20k sets @ 8rpm is about 180, so this takes me to my max heart rate- it's simply a matter of keeping it there longer.

April 11- 183 lb.  day off from training.

April 10- 183 lb. Grease the groove chin ups: 8 sets of 8 throughout the day = 64 reps.  Practiced a few kata throughout the day.

April 9- 183.25 lb.  Long cycle clean and jerk- 2x28k: 9 reps @ 4rpm. 2x24k: 29 reps @ 6rpm. 2x20k: 24, 26 reps @ 8rpm.  Took my time between sets; took about an hour to do all these.  Nordic Track: 45 minutes at average heart rate of about 135 bpm.  About 550 calories burned on the ski machine.  Building that aerobic base!

April 8- 182.5. day off from training after 7 days of training.

April 7- 183 lb.  Long cycle clean and jerk- 2x28: 2m @ 4rpm = 8 reps.  2x24k: 4.5m @ 6rpm = 27 reps.  2x20k: 22, 24 reps @ 8rpm. 2-4 m rest between sets.  Nordic Track: 30m @ an average heart rate of 145 bpm= about 430 calories.  Rested 2-3 minutes, then a couple of loaded carries with 2x16k kettlebells.

April 6- 184.25 lb. Early morning GPP: 30 minutes of heavyhands walking, interspersed with easy jogging and jumping jacks.  Used 2.5 and 8 pound weights switching up every few laps.  Average heart rate: 140-145.  Estimated calories burned: 400-425.  Rested a few minutes, then did about 15 minutes of easy kata practice.  Have not practiced my forms in a while.

April 5- did not weigh.  AM session: 30 minutes on the Nordic Track.  Average heart rate: 130.  Estimated calories burned: 364.  A couple of carries with a 50 pound sandbag- just down the street and back.  Afternoon- mowed grass for 20 minutes.

April 4- 183.5 lb. Long cycle clean and jerk- 2x28k: 7 reps @ 4rpm; 2x24k: 4m @ 6rpm = 24 reps; 2x20k: 19, 21 reps @ 8rpm.  20 minute walk with a 40 pound weight vest.

April 3- 183.25 lb.  Combined steady-state cardio and strength training today: 30 minutes of continuous Turkish Get Ups with one arm floor press: 16k.  Approximately 30 reps per arm. Average heart rate 150, which is about 80% of my max- perfect for steady-state cardio.  Approximately 450 calories burned in 30 minutes.  Quite a workout- I'll do this again!  Beats running or Nordic Track!

April 2- 183.5 lb.  Long cycle clean and jerk- 2x28k: 1:30 @ 4rpm = 6 reps.  2x24k: 3:30 @ 6 rpm = 21 reps.  2x20k: 17, 19 reps @ 8rpm. Shoveled a lot of dirt, plus some light construction projects for several hours. Did grease the groove chin ups throughout the day: 5 easy sets of 8.

April 1- clean and press, 24k: 1,2,3 easy reps per arm.  Chin ups: 1,2,3.  Worked in the yard for several hours, then a Simple and Sinister session: 100 one-arm swings in 5m (10 on the :30, alternating L and R), 1m rest, then 1 get up on the minute for 10 minutes, alternating L and R.  All with a 28k  bell.

March 2014 Training Log

March 31- Long cycle clean and jerk- 2x28k: 5 reps @ 4rpm; 2x24k: 3m @ 6rpm = 18 reps.  2x20k: 15, 16 reps @ 8rpm.  Dips and chins: 7 sets of 5.  24k one-arm swings: 5 sets of 10/10. 

March 29- Chin ups- 10 sets of 5.  Dips: 10 sets of 5.

March 28- did not weigh.  Long cycle clean and jerk- 2x28k: 2m @ 4rpm = 8 reps.  2x24k: 4.5m @ 6rpm = 27 reps.  This was a mini-peak in my 8 week training cycle.  I was scheduled for 22, 24 reps with 2x20k, but my grip was not holding up at the end of my 2x24k set.  Finished with 10 rounds of 5 bodyweight dips and 5 beast (49k) swings. 50 dips, 50 swings.

March 27- did not weigh, no training.

March 26- 183 lb. Long cycle clean and jerk- 2x28k: 7 reps @ 4rpm (felt strong, could have made 10 reps). 2x24k: 4m @ 6rpm = 24 reps.  2x20k: 19, 21 reps @ 8rpm.  One arm swings, 24k: 20/minute for 5m = 100 reps.  Nordic track: 20 minutes at about 140 bpm (+- 273 calories burned on Nordic Track).  About 36 minutes of work, at an average heart rate of probably 160, for about 600 calories total.  A few hours later, came back for some bodyweight strength training- dips: 5 sets of 10.  Chin ups: 5 sets of 5.  Atlas pushups: 5 sets of 10. 

March 24- 182.5 lb. No serious training- played around with single and double Viking push press with 16k.  Just moving a little.

March 24- did not weigh.  Long cycle clean and jerk- 2x28k: 6 reps @ 4rpm.  2x24k: 21 reps @ 6rpm.  2x20k: 17, 19 reps @ 8 rpm. A few swings with a 49k kettlebell, some easy presses, clean and presses with 24k.

March 21-23- drove over 1,000 miles this weekend, ate mostly junk on the road, and loaded and unloaded a moving truck.  Exhausting. No training, but lots of work.

March 20- did not weigh.  Long cycle clean and jerk- 2x28k: 6 reps @ 4rpm. 2x24k: 19 reps @ 6rpm.  2x20k: 16, 17 reps @ 8 rpm.  Barbell hang clean and press, 90 pounds: 8,6,4,2 = 20 reps. Barbell power clean and jerk, 130 pounds: 2 sets of 5 singles = 10 reps.

March 19- 182 lb.

March 18- 181.5 lb. Long cycle clean and jerk- 2x28: 5 reps @ 4rpm.  2x24k: 16 reps @ 6rpm.  2x20k: 15, 16 reps @ 8rpm. 

March 17- 181 lb. Long cycle clean and jerk- 2x28k: 1m @ 4rpm.  2x24k: 2:20 @ 6rpm = 14 reps. 2x20k: 1:30, 1:38 @ 8rpm = 12+13=25 reps.  Barbell work: power cleans, presses, front squat.  All 8,6,4,2 = 20 reps with a 90 pound bar.  Roman chair situps: 8,6,4,2= 20.  Nordic Track: 15 minutes.  First 5 minutes regular skiing, minutes 6-11 doing heavyhands with 2.5lb weights, last 4 minutes skiing again.

March 16- did not weigh, no training.

March 17- did not weigh, built a 10x20 foot deck from scratch in the hot sun.  About 9 hours of hard manual labor.  Ate too much at the Chinese buffet.

March 14- did not weigh.  Heavy training day.  Long cycle clean and jerk, 2x24k: 1m @ 5rpm. 5m @ 5rpm = 25 reps. 4 sets of 2m @ 5rpm.  Total reps: 70. Strength training: power cleans, 85 lb.: 8,6,4,2 = 20 (total power cleans = 28- cleans for presses and front squats).  Press, 85lb.: 8,6,4,2=20. Front squat, 85lb.: 8,6,4,2=20. Roman chair situps: 8,6,4,2=20.  Ended with 20 minutes on the Nordic Track at a heart rate of 140-150 (about 80% estimated max), for about 280 calories burned.

Keeping the barbell relatively light at this point.  Power cleans are very easy, so I'm concentrating on bar speed to generate more power.  After long cycle, presses are a bit of a challenge, and front squats could be much heavier, but I'm taking it easy on the knee.  Over the next few weeks I'll increase the weight. 

March 13- did not weigh, no training

March 12- 180.5 lb.  Medium training day.  Long cycle clean and jerk, 2x20k: 8:10 @ 6rpm, with second minute at 8rpm.  51 reps. Power clean, 85lb.: 8,6,4.  Press, 85 lb.: 8,6,4.  Front squat, 85 lb.: 8,6,4.  Roman chair situps: 8,6,4. Chin ups: 8,6,4.

March 11- 182.5 lb.  Dips: 5x5.  Chins: 5x5. Atlas pushups: 5x5.  Barbell military press, 85lb.: 8,6,4.  Barbell Power Clean, 85lb.: 8,6,4.  Tried a few squats with this bar, but knee still does not like it.  Just getting reacquainted with these barbell lifts.  Will probably incorporate the barbell for presses, power cleans, and front squats, along with dips, chins, and the Roman chair for general strength training on variety days, perhaps on light day as well.  Sold Olympic bars, bench, and rack, so I'm using a standard exercise bar.  I can load it to 150, which should be enough for the kind of training I'm doing- assistance work, not powerlifting.

March 10- did not weigh. Light training day.  Long cycle clean and jerk, 2x16k: 1m @ 10 rpm. 1m @ 8rpm. 8:40m, alternating between 8rpm and 10 rpm.  77 reps.  Just ran out of gas at this pace.  Did 5 more to make it an even 100 reps.  Finished with 5 jerks, 5 cleans @ 2x28k.

March 9- did not weigh. Out of town, so did a little bodyweight training.  Pushups: 5 sets of 10.  Bodyweight squats: 6 sets of 6. Lying leg raises: 2 sets of 10. Step ups on a bench knee-high: 2 sets of 10 per leg.

March 8- did not weigh, no training.

March 7- 181 lb. Heavy training day. Long cycle clean and jerk, 2x24k: 5m @ 4 rpm = 20 reps. 2m @ 6rpm = 12 reps.  2m @ 6rpm = 12 reps. 1m @ 6 rpm = 6 reps. 1m @ 6rpm = 6 reps.  1m @ 6rpm =6 reps. 1m @ 6rpm = 6 reps. Total Reps: 72. 20% increase over last Friday's volume with the 24k's.

March 6- did not weigh, no training.

March 5- 179.5 lb.  Medium training day.  11 am. Long cycle clean and jerk, 2x20k: 10m @ 6rpm = 60 reps.  Step ups on 8 inch block: 20 reps per leg with 105 lb. barbell. Romainian deadlifts: 10 reps with 105 lb. barbell.  Chest bumps, 2x28k: 2m @ 8rpm = 16 reps.

March 4- 180 lb.  Bodyweight circuit ladders: 3 rounds of 1,2,3,4,5 of chin-ups, dips, atlas pushups, and Roman chair situps.  45 reps of each.  Can't squat without knee pain, but did step ups on a cinder block (8 inches) with two 16k bells: 20 reps per leg.

March 3- 179 lb. Light training day. 10 am.  Long cycle clean and jerk, 2x16k: 10m @ 8rpm = 80 reps.  I could perhaps have gone a minute or two longer, but I don't think I could have gone faster and made 10m.  Next week I'll incorporate a few 10rpm minutes into the set, and see how it goes.  Did about 5 minutes of easy cooldown, then 10m of heavyhands walking with 5 lb. plates.  Finished with 50 sissy dips. 

March 2- 179 lb.  Bodyweight training: chins, atlas pushups, dips- 2 ladders of 1,2,3,4,5 = 30 reps each movement.  Indian club swinging: 100 circular swings in front of the body and behind the head (don't know the proper name for this movement) per arm with a  2lb. club.  50 shield casts per arm with 2lb. club.

March 1- did not weigh.  No training.

Long cycle 2x16k. 80 reps

Today was the West Coast Classic kettlebell championship in San Francisco.  John Beamon and Lindsay Seamans hit rank two, I think Doug Seamans got rank one, and Paul White, from New Zealand, earned Master of Sport in both biathlon and long cycle on the same day!  I would have been seriously outclassed at this meet, but it would have been great to be there!



In honor of my friends lifting by the bay, I did a faster, lighter set, and got 80 reps with 2x16k. 

February 2014 Training Log

Feb. 28- 179.5 lb. Long cycle clean and jerk, 2x24k: 1m, 2m, 2m, 2m, 2m,1m @6rpm = 60 reps.  This was a volume day with heavier weights than I've been using, but because of my knee, I did not want to add too much volume too quickly. 

Feb. 27- did not weigh, no training.

Feb. 26- 181.5 lb.   Long cycle clean and jerk: 2x16k: 2.5m @ 10rpm- a little sprint work.  2x24k: 5 sets of 1m @ 6rpm- a little strength work.  2x20k: 5m @ 6rpm- building back my volume after my layoff.  Chinups and Atlas pushups

Feb. 25. 179.5 lb. Chin ups: 10. Atlas pushups on kettlebells: 10.  Long cycle clean and jerk, 2x20k: 1m @ 6rpm warm up; 5m @ 6rpm.  36 reps total.  Knee felt good so far.  Either I've lost a little strength, or I was being overly cautious with the knee.  This was harder than it should have been.

Feb. 24. Did not weigh.  Long cycle clean and jerk, 2x16k: 10m @ 6rpm = 60 reps.  Breaking back into long cycle.  Knee feels good so far.  Circuit of 5 chins, 5 dips, 5 atlas pushups on kettlebell handles: 5 times through, for 25 reps each.  

Feb. 23- 179.5 lb.  Knee feels good.  If it feels this good tomorrow, I'll do some long cycle.  Superset 5 dips and 5 chins: 5 sets.  Supersetted 5 dips, 5 chins, 5 pushups, 5 Roman chair situps: 5 sets.  Totals: 50 dips, 50 chins, 25 pushups, 25 situps.

Feb. 22- did not weigh.  No physical training, but an active day.

Feb. 21- 180.5 lb. Snatch: 16k: 6m @ 12 rpm, 1 hand switch =36/36. 12k: 10m @ 12rpm, 1 hand switch = 60/60.  32k: 2m @ 12rpm = 12/12. Grip and shoulder endurance was tough with lighter bells.  32k felt really heavy.

Feb. 20- did not weigh, no training.

Feb. 19- 180.5 lb. Cleans: 2x20k: 1m @ 6rpm warm up.  2x16k: 1m @ 6rpm. 2x20k: 12m @ 6rpm= 7 reps.  78 reps total with 2x20k.

Feb. 18- 179.5 lb.  Played around with 2x16k jerks just a little, but knee did not like it.  Need to train jerk assistance, so did 12k press: 10m @ 12 rpm, 1 hand switch = 60 reps per arm.  10 minutes of Indian club swinging.  Later, just hanging out in the yard with the family, did 12k snatches, 50/50.   About 30 minutes of yard work.

Feb. 17- did not weigh.  Cleans, 2x16k: 1m @ 8rpm warm up. 2x20k: 2m @ 8rpm. 10m @ 6rpm = 61 reps.  77 reps total with 2x20k.  Knee felt fine.  Jerks hurt, but cleans are okay.

Feb. 16- 179.5 lb. Measured bodyfat with 3 point Jackson Pollock method.  15.2% body fat. 152 pounds of lean mass, 27.5 pounds of body fat.  Experimented with snatches, and they don't hurt my knee.  12k: 2m @ 20rpm. 16k: 2m @ 20 rpm.  20k: 4m @ 12rpm. 16k: 2m @ 12rpm. 24k: 2m @ 12rpm, all with one hand switch.

Feb. 15- did not weigh.  Had an easy day, did 6 supersets of 5 chins and 5 dips, 1 set of 10 chins, dips.  Cleaned garage.

Feb. 14- 181 lb.

Feb. 13- 181 lb.  Did 2x25 elevated pushups, and shoveled snow for about 30m.  Knee is improving slowly, but still hurts.

Feb. 12- did not weigh.  Knee a little better today.  Dips: 4x10.  Chins: 4x10.  Hang on chinup bar: 4 x 1m.  Indian clubs, 10m.

Feb. 11- did not weigh.  Knee very painful and swollen.  Did dips and chins, 4 sets of 10 each. Rest, ice, compression, and elevation for the knee. The stupid cat knocked my DMSO off the counter, broke the container, and spilled it.  No more DMSO for me.

Feb. 10- 181 lb. Chin ups: 3 sets of 10. Dips: 3 sets of 10.  Long cycle clean and jerk, 2x20k: 1m @ 6rpm. 10m @ 6rpm = 60 reps. Last few reps, my left knee felt a little tricky.  Not painful, but a little off.  After the workout, it became very stiff and painful, and visibly swollen.  Not a traumatic injury.  rest, ice, elevation. Snake oil and DMSO.

Feb. 9- 180.5 lb. no training

Feb. 8- 180 lb.  Long cycle clean and jerk: Started with 2x24k: 1m warm up @ 5rpm, then 3m @ 5rpm.  A few reps with 2x20k, then the work set for the day: 2x16k: 10m @ 8rpm = 80 reps.  This is not a PR- I've done 90, once, but it's pretty good for me.  Much easier than I thought it would be. 

Feb. 7- 180 lb.   Shoulder still a little iffy.  Stretched, snake oil, DMSO.  Ran 2.25 miles in 23m.  Calculator says I burned about 300 calories. Did 3 1m hangs from the pullup bar for grip endurance.

Feb. 6- 179.5 lb.  Shoulder a little stiff, but did long cycle clean and jerk, 2x20k: 10m @ 6rpm, after 1m @ 6rpm warm up.  66 reps total.  Legs felt great, cardio held out strong.  Shoulders and triceps did not fatigue prematurely.  Grip was near limit.  Finished with 10 full range sit ups and back extensions on the Roman chair.

Feb. 5- did not weigh today.  Moderate pain and impingement in left shoulder- started last night.  I don't think my dips and chins aggravated it, but it's possible.  No weight training today- stretching, mobility, and DMSO with snake oil until it's moving again.  Easy 15 minute run with Dorian- maybe a mile and half.

Feb. 4- 180.5 lb.  Dips and chins: 3 sets of 10 each, spread throughout the day. 

Feb. 3- 181.5 lb.   Long cycle clean and jerk, 2x20k: 1m @ 6rpm warm up. 10m @ 6rpm= 60 reps.  66 reps total.  Ran .8 of a mile in 10:20. 

Feb. 2- 181 lb.  Long cycle clean and jerk, 2x20k, early morning: 1m @ 6rpm. 3:10 @ 6rpm = 19 reps.  Feeling strong, but little endurance.  Probably in my head. Came back in the afternoon and did 10 sets of long cycle clean and jerk, 2x20k: 1m on, 1m off @ 8rpm=80. Worked on smooth, efficient technique, especially in the scoop and the launch.  Total today: 105 reps.

Feb. 1- 181 lb.  Chin ups: 10,10,8,6,4= 38.  Dips: 10,10,8,6,4= 38.  Pistol squats: 5,5,4,3,2=19/leg.  Starting long cycle with the 20k bells: 8m @ 6rpm = 48 reps.

Summary of long cycle training with 2x18k: 10m sets: 7. 12m sets: 1. 8m sets: 1. 5m sets: 1.  570 reps in two weeks. The plan is to start now with 20k bells, working for about 8m at the same 6rpm pace, work up to 10 minute sets in the first week, then spend the rest of February doing mostly 10 minute sets @ 6rpm.  In March, tape on 5 lb to each bell to make it a 22k and start over- if I feel ready to move up. 

January 2014 Cumulative Totals

As much as I am averse to change, I'm going to try something new this month.  Instead of training long cycle, I'm going to practice jerks and swings, with long cycle maybe once a week.  I love long cycle training, and my goal for the end of the month is 50 reps with 2x24k, which would be a PR.  But it's time to switch it up.  In December, I did 16 long cycle sessions that were 5 minutes or longer.  One was 10 minutes.  I did 17 long cycle sets over 5m in November. 5 long sets the last of October.  That's 38 sets of 5m or longer in just over 2 months.  In these 38 sessions, I totaled 1,051 reps of long cycle with 2x24k, in addition to my other training. 

Like Dan John says, change it up before it stops working. 

My plan for January is to train jerks with 2x24k, working up to 10 minutes at a 6 rpm pace, faster if I can.  By dropping cleans, I can get more jerks.  Replacing cleans with swings will allow me to do more explosive pulling with the same weight (49k), increase volume by saving my hands, and get more intense cardio.  A month of high rep jerks and swings with 49k should leave me stronger, more explosive, and with better endurance.  If I can consistently hit 60+ jerks, and triple digit swings in 10 minutes, then I can come back to long cycle training with more of the physical attributes I need to push my numbers up.

Upon reflection, I'll include chin ups to balance out the jerks, for my shoulder and elbow health.  I'll use Pavel's fighter pullup program, starting with 6 reps. A quick calculation shows that starting with 6,5,4,3,2 and doing the program for a month will take me to about 689 chin ups for the month.

I'll still hit at least one long cycle set per week to keep my groove.  We'll see how it goes.

This post is also a convenient place to keep a running total of chins, jerks and swings for the month.

Jerks, 2x24k or heavier: 676

Swings/Cleans, 48k or heavier: 724

Chin ups: 658

Long Cycle, 2x18k: 612

I'm also expecting some body composition changes with this many chins, heavy swings and jerks, so I'll track weight and body fat as well.

January 2: 182.5 lb., 18.6% body fat.  34 pounds of fat, 148.5 pounds of lean mass.

January 31: ?

Edit, January 15: 

I've given up on heavy swings and jerks for a while.  The logic behind heavy swings and jerks is sound but I'm not ready for the volume.  My hands are bruised and bleeding, my knees hurt, and I'm sore all over.  Too much, too soon.  Spending some time on lighter, high rep sets of long cycle.  Keeping the chin ups.




 

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.