January 2015 Training Log

Jan. 31- 181 lb.  Last training day of the month.  Long cycle clean and jerk. Warm up: 2x20k: 1 sets of 1m @ 5rpm = 10 reps.  2x18k: 15m @ 5rpm = 75 reps. Over 700 reps with 2x18k this month, in addition to several hundred with 2x20k. Monday I'll start with 2x20k, but leave the 5lb. plates taped to the 16k's so that I can go back to the 18k's if necessary. Finished with Roman chair, 10 reps front and back. Slow and controlled with a deep stretch.

Jan. 30- 180 lb. No training today.

Jan. 29- 181.5 lb. Weight is coming off well. I've been keeping a food log, tracking calories and macronutrients each day.  Feel good, no loss of energy. Long cycle clean and jerk, 2x18k. Warm up: 1m @ 6rpm. 12:10 @ 6 rpm = 73 reps. Rested 1:50, then 1m @ 5 rpm. 1m rest then 1m @ 7rpm. 1m rest then 1:15 @ 12 rpm = 15 reps. 100 total reps in my work sets.  I think this makes  632 reps with 2x18k this month.  Diet today: 1960 calories; 153g. protein, 108g. carbs, 90g. fat.

Jan. 28- 182.5 lb. Early morning fasted cardio.  30 minutes on the Nordic Track.  First 26:30 at an easy pace, average heart rate 130.  Last 3:30 I turned up the resistance by 50% and kept the same pace.  Ended with a heart rate of 170.  Burned about 380 calories.

Jan. 27- 183.5- back down after Sunday's over-eating. Feeling stiff and tired after yesterday's volume work with 2x20k.  Did long cycle with 2x18k: 10m @ 6 rpm.  I'm glad to have gotten to the point where a 10 minute set is an easy day! I'm pleased with how training is going, approaching it from the perspective of longer sets, with my competition goal numbers as a minimum.  By the end of February or the middle of March, I hope to "own" 15 minutes with 2x20k, and be ready to tape 5 lb. plates on.  If I can get 15 minutes with 2x22k by the first part of May, then hitting 60 reps with 2x24k at the Throwdown should be a very reasonable goal. 

Jan. 26- 185 lb. Long cycle clean and jerk. Warm up: 2x24k: 1 @ 6rpm. 2x20k: 1m @ 8rpm.  Modified Merkullin Pyramid with 2x20k @ 6rpm. 1m, 2m, 3m, 4m, 4m, 1m = 90 reps. 2m rest periods between sets.  Could not finish the second 3m set, stopped after 1m. Rested 1m then did a sprint of 10 reps in 50 seconds to make an even 100 reps in my work sets. I'll use the 18k's through the end of January (this week), then start some long sets with 20k's.  I'll fall back to the 18k's if necessary. Rested a few minutes, then did 10 easy squats with 135, then 30 jump squats with 135.

Jan. 25- 183.5 lb. No training today.  Ate an uncomfortably large lunch, then a light dinner. 

Jan. 24- 183.5 lb. Easy cardio on the Nordic Track. 60 minutes of skiing at an average heart rate between 120 and 130. About 700 calories burned.

Jan. 23- 184 lb. Long cycle clean and jerk, 2x18k: 15m @ 6rpm = 90 reps.  Conditioning held out fine.  Nothing really started to go first, just systemic fatigue.  Could have gone longer, but this was deep enough into the suck for me. Video: https://www.youtube.com/watch?v=wAlpeYqELGo  Rested about 10m, then 3 deadlift singles @ 300lb.  Video: https://www.youtube.com/watch?v=q16k7ht9Dg4&feature=youtu.be&safe=active

Jan. 22- 184 lb.  Some easy recovery cardio and movement today after yesterday's volume session: 15 minutes of juggling practice with a 12k kettlebell.  Freestyling outside in the sunshine.  Rested a few minutes, then did jump squats with 135 lb. 2 sets of 20, 2 sets of 30.  100 reps total.

Jan. 21- 184.5 lb.  Long cycle clean and jerk.  Warm up: 1m @ 6 rpm with 2x18k, 1m @ 2x24k. Merkullin pyramid with 2x18k. 1m, 2m, 3m, 4m, 4m, 3m, 2m, 1m @ 6rpm. 1m rest between sets. 20m of work in 27m, 120 reps. A good way to get volume and cardio. Recovered quickly between sets.  I can see a big difference in my conditioning.  After this session and shower, I feel great. Backing off the weight and getting more volume on long cycle is treating me well. Came back a few hours later and did 4 deadlift singles with 300 lb.

Jan. 20- 184 lb. Yesterday I cut a gash in the knuckle of my first finger, left hand, with an angle grinder.  No clean and jerks today.  Did some old-school WWII-era bodyweight calisthenics. 10 reps each of high jump, bend and reach, squat thrust, lying rows, bottoms up, squat benders, push ups, side bends, floor wipers, standing trunk rotations, squat jumps, trunk rotations- bending forward. Basic strength and mobility. Followed with a 2-mile run/walk. Ran 1 mile in 13:00, then walked 21:00.

Jan. 19- easy fasted, early morning cardio- 30 minutes on the Nordic Track, pulse in the 130's most of the time.

Jan. 18- no training

Jan. 17- 184.5 lb. Long cycle clean and jerk, 2x18k: 1m warm up @ 6rpm, then 13m @ 6rpm = 78 reps. This is the longest I have taken the 18k's.  Conditioning held out fine at this pace, grip was starting to fatigue.  I'll be doing 15m sets with this weight by the end of the month.  No additional training today.

Jan. 16- 184.5 lb. Cardio today. Walked 4m to warm up, then ran 2 miles in 23:30.  Did not stop to walk- second time.  Walked about 4-5m to cool down, then stretched. Total cardio a little over 30m. Check it off the list.

Jan. 15- 183.5 lb.  Been focusing on portion size, more protein, fewer carbs.  Swings, simple and sinister format. 10 on the :00 and :30 for 5:00, alternating hands.  Did second minute with 40k, all others with 32k. 100 swings in 5:00 (80 with 32k, 20 with 40k).

Jan.. 14- 184 lb. Long cycle clean and jerk, 2x18k: 1m warm up @ 6rpm, then 5m, 4m, 3m, 2m, 1m @ 6rpm, 2m rest between sets.  Added a quick four reps to the last 1m set to make an even 100 reps. Focused on making each rep as smooth and easy as possible, and on minimizing shoulder involvement in jerks.  Rested a while, then 5m of swings with 16k.  Switched hands every 1:00 or :30, about 33-34 rpm pace.  Probably 165 swings.  Kept going until a little low back fatigue showed up, then stopped.  Later, came back and did five easy deadlifts @ 205 lb., two conventional and three sumo, and 5 easy bench presses @ 135 lb.

Jan. 13- 186 lb.  Did some easy early morning fasted cardio: walked 4m at easy warm up pace, then ran 1 mile in 12m.  Walked for 20m at moderate pace.  Total: 36 minutes.  HR at end of mile: 180.  HR during walking probably 120-130.  Online calculators say about 450 calories burned- about 12.5 per minute.  Does this seem high?   Later, 5 minutes of easy juggling practice with 12k.  Five singles each of squat @ 205 lb., bench press @ 165 lb., deadlift @ 255 lb.

Nutrition is a problem for me.  I eat pretty much what I want, as much as I want. In an effort to make better choices, I'll blog some of my eating here.
   4 cups of coffee with Stevia extract and nondairy creamer.
   1 cup cottage cheese with 1/2 banana:  27g protein, 24g carbs, 210 calories.
   2 eggs, toast with honey: 13g protein, 29g carbs, 270 calories.
   1 can of tuna with a tbsp. of mayo: 22g protein, 0g carbs, 200 calories.
   1.5 cups milk, 6 Oreos: 16g protein, 68g carbs, 545calories.
   Beef and vegetable stir-fry: unknown values.  Fresh vegetables, olive oil, lean ground beef.

Jan. 12- 186 lb.- Long cycle clean and jerk, 2x18k: 12m @ 6rpm = 72 reps.  HR at end of set = 184 bpm.  Rested a few minutes, then explosive quarter squats: 10 reps @ 205 lb., 2x10 reps @ 255.

Jan. 10- 186 lb.- 10 minutes of easy kettlebell juggling practice with a 12k.  Just practice and movement. 

Jan. 9-   Left shoulder sore and tight from last night's training. Snake oil, hot pack, rest, mobility work. Late evening training: 15m of nonstop swings with 12k, sport style.  Changed hands on the minute for 14m, then h2h for the last minute.  Pace is 33-34 rpm, so about 500 swings. Third day of 10m or longer sets of something. Rested a while, then squat and deadlift: 5 singles @ 195lb. and 255 lb., respectively.  Skipped the bench press to rest the shoulder.

Jan. 8- Long cycle clean and jerk, 2x16: 1m @ 8 rpm. 2x18k: 1m @ 6 rpm; 10m @ 6rpm.

Jan. 7- 185 lb. Long cycle clean and jerk: 3 rounds of 1 rep each with 2x32k, 2x24k, 2x16k.  10m @ 6rpm with 2x16k = 60 reps.  2x20k: 2m @ 6rpm.  Squat: 3 singles @ 195 lb. 32k half snatch, 12 reps per arm.

Jan. 6- Some easy GPP.  Went on a 23-minute run/walk.  Stopped and did 100 jumping jacks at one point.  Nothing too hard, just kept moving.  Later, 5 singles each of deadlift @ 235, bench press @ 160, squat @ 195.  Nothing really felt heavy- probably well within the 70% range I'm trying for, but have not tested maxes.  Focus on clean, powerlifting legal reps (pause at top and bottom of bench, below parallel squat, etc.).

Jan 5- 185.5 lb. Long cycle clean and jerk, 2x24k: 1m on, 1m off for 31 minutes @ 5rpm. 16 sets of 5 = 80 reps.  Focus on smooth technique, relaxation, and speed under the bells.  Rested a few minutes then 5 singles each of squat @ 195lb., bench press @ 160lb., deadlift @ 235lb.

Jan 4- off

Jan 3- 185 lb. Went on an early morning 2 mile run.  This is the first time I have ever run 2 miles without stopping to walk.  I did it in 22:28. Walked a few minutes before and after for about 30 minutes of cardio.  Stretched a few minutes.  My cardio is definitely improving- if I had done this kind of training last year, I’d be rank 1 now.  In the last few weeks I’ve done several 20-25 minute sets of long cycle with the 16k’s, and hit a volume PR of triple digits in a session with the 20k’s. I’ve done sessions as long as an hour on the Nordic Track.  I’ve hit a time PR in my mile run (9:13), and now a distance PR for two miles straight running.  I’m looking forward to what this year holds for my training!

Jan. 2- A little barbell lifting during a busy day.  5 singles each of squat @ 185, bench press @ 160, deadlift @ 225.

Jan. 1- 184 lbs. Long cycle clean and jerk, 2x16k: 25m @ 5 rpm = 125 reps. This is a PR for time and reps.  Mentally hard to do, but grip, conditioning, shoulders, and legs held out fine.   Rested a while then did five singles each of squat @ 185 lb., bench press @ 160 lb., deadlift @ 225 lb.

December 2014 Training Log

Dec. 31- Early session on the Nordic Track, 20m.  An easy session after yesterday's volume work with the 20k's.  Afternoon barbell work: 5 easy singles of squat @ 185, bench press @ 150, and deadlift @ 225.

Dec. 30- 185.5 lbs. Long cycle clean and jerk, 2x20k: 3 sets of 5m @ 6rpm with 5m rest, then 2m, 3m @ 6rpm with 1m rest between sets. Total reps: 120.  Total time lifting: 20m. Total time: 36m. Total volume =200% of goal reps with 80% of goal weight at goal pace. Long cycle tonnage today: 10,560 lb.  Barbell lifts: 3 singles each of squat @ 185 lb., bench press @ 150 lb., deadlift @ 225.  Stretched on Roman chair, hung from chin up bar.  A very good session!

Dec. 29- 185.5 lbs.  Early morning session: 60 m on the Nordic Track.  Spot checks on pulse averaged to about 135.  Nose breathing the whole time.  About 800 calories burned.  Stopped at 1 hour, but felt fine and could have kept going.  Twenty minutes later, I felt fully recovered, like I had not trained at all. This is good- my O2 uptake and recovery are improving.  Mid-day session: Bench press- 5 singles @150 lb.  Squat: 5 singles @ 185 lb. Deadlift: 5 singles @ 225 lb. All reps are estimated about 70% max (200, 260, 315, respectively).  Nothing felt too heavy. Just breaking into these movements again to build more strength.  I'm using Justa's singles program to slowly increase my max strength in compound movements with low volume and high frequency in a way that should not compromise my conditioning goals. The basic plan is to use the yellow and purple kettlebells to increase work capacity in long cycle, use running and the Nordic Track to get in steady-state cardio, and the powerlifts to get stronger.   My next meet is May 30, six months away.  I'll get into a cycle of 24k before then.  A cycle of long, light sets combined with running and barbell should get me ready for more serious work with the green bells.

Dec. 28- 187 lbs.  I'm happy with that- only 2.5 pounds gained on a weeklong cruise.  Some is probably water from the salty food, and I could use some fiber.  I'll be back on track soon.  Training session this afternoon: long cycle clean and jerk, 2x16k: 20m @ 6rpm = 120 reps. Legs, shoulders and grip felt fine.  This set was tough mentally and systemically.  Pulse at end of set was over 200, but no panic breathing and very little extra tension. Using the yellow bells for increasing work capacity at or faster than rank pace.

Dec. 21-27- Went on a cruise to the Bahamas.  No hard training, but I did a total of 80 pullups during the week, and walked 2 miles on the track one day and 3 miles another day.  55 pushups one day.  Mostly resting, eating, and playing.  I did enter the "beach Olympics" on the private island. 18 men entered, mostly college age.  I placed 5th in various events comprised of crab walking, swimming, and sprinting. Not too bad, considering I'm old enough to be most of those men's father.  Ate junk all day, but tried to eat meat and vegetables for supper. 

Dec. 20- 184.5 lb. (ate out pizza last night, then movie popcorn).  Long Cycle Clean and Jerk, 2x20k: 5m @ 6rpm, rest 3m, 6m @ 6 rpm.  Rest 3m then sprint sets of 9,5,5,5,10 in 5:03 to make an even 100 reps. Put bells down between sprint sets.  100 reps in 16m work, 22m total. 100 reps in a session with 2x20k is a recent PR, maybe a lifetime PR.  No sets were to failure, and within 5 minutes after reaching 100 reps, I was looking for something else to do. Recovering like never before.  Lots of hardstyle swings and long, light sets of long cycle are doing me good.  Update: rested about 45 minutes, then ran a mile in 9:13.  My fastest ever.  Previous PR was 9:33 on November 12.  Two PR's in one day.  I should take a break before I burn out.

Dec. 19- 183.5 lb. Did swings and get-ups today.  Met the Simple goal from Simple and Sinister: 100 swings with a 32k kettlebell in 5:00. Rested 1m, then 10 get ups in 8:41.  Finished in 14:41 what is prescribed for 16:00 in the book.  Felt strong throughout.  I'm at a good point in my training.  I'll train tomorrow, then take some rest for Christmas. 

Dec. 18- 183 lb. Long cycle clean and jerk, 2x16k: 10m @ 5rpm = 50 reps.  An easy set well within the 50%-70% effort range.  Rested four minutes, then one arm long cycle, 20k: 10m @ 6rpm, hand switch on the minute. Snatch, 16k: 2 minutes @ 16 rpm, 1 hand switch.  Clean and press: the chain- 12k, 16k, 20k, 24k.  5 times through the chain = 20 clean and presses per arm. Then some light yard work. Feel good today.  Came back later and supersetted sets of 10 two-arm swings @24k with 5 bench presses @ 135lb.  5 sets = 50 swings, 25 bench presses.

Dec. 17- 184 lb.  Nordic Track, 25 minutes of easy early in the morning. Pulse at end was 150.

Dec 16- Long cycle clean and jerk, 2x16k: 20m @ 5 rpm = 100 reps.  Pulse at the end was 200, and I was breathing hard, but did not feel close to exhaustion.  Could have kept going, in terms of cardio, legs, and shoulders.  Grip was close to the edge, as was my right foot (not calf). Recovered quickly. Technique felt clean and efficient throughout the set.

Dec 15- Swings, 24k: 10 swings on the minute for 10m = 100 swings.  Jerks, 2x16k: 1m on, 1m off @ 12 rpm for 20m = 120 jerks.  Total time training = 30m of swing and jerk intervals. 

Dec 12-14- no training.  A little sore and stiff.

Dec 11- 181.5 lb.  Long cycle clean and jerk, 2x16k: 6m @ 6rpm.  Swings, 24k: 10 on the minute for 30 minutes = 300 swings.  One hand swings, alternating per minute.  Average heart rate 145. 

Dec 10- 181.5 lb.  Lower back feeling much better.  Hunting again today.  Got a nice doe.  Some easy hiking, then loading, unloading, skinning, and butchering.  I understand why butchers have strong hands!  After two days of butchering deer, my hands are sore.  I've been lifting kettlebells for years, but it takes me about four hours to skin a deer, cut it into major pieces, then bring them in and process all the meat. On the upside, I have 25 quarts of deer roast canned, more in the fridge to can, and a lot of tenderloin for steaks.  We will eat well for the next few months.  Anyone for organic, free-range, hormone-free, humanely-killed meat?

Dec 11- no weight training.  Hunting.  About an hour and a half of hiking hills.  Got a small doe.  About four hours of cleaning and butchering.  A physically active day.  There is no way I could do this if not for my kettlebell training.

Dec. 8- 184 lb. A little stiff in the lower back today- probably all the fast jerks.  Nordic Track: 25 minutes.  Heart rate at end: 140.  Cleaned out garage afterward.

Dec. 7- Long cycle clean and jerk, 2x16k: 12m @ 6rpm = 72 reps.  Jerk, 2x16k: 20 reps in 1m.

Dec 6- no training today.

Dec. 5- Tired from yesterday, but needed some training. Long cycle clean and jerk, 2x16k: 1m @ 8rpm; 6:30 @ 8rpm (52 reps), 3m @ 10 rpm (30 reps).  Long cycle clean and jerk, 2x18k: 1m @ 4 rpm, 10m @ 4 rpm (40 reps).  2x24k: 2m @ 5rpm (10 reps).  Total of 90 reps with 2x16k, 44 reps with 2x18k, 10 reps with 2x24k.

December 4- no training.  Long work day- up at 4 am, worked until 9 pm.

December 3- Simple and sinister swings, 28k: 100 in 5m.  Rested 1m, started get ups.  Got 2 reps per arm before stopped for an interruption. 

Dec. 2- Long cycle clean and jerk, 2x16k: 14m @ 7 rpm.  10 rep sprint the last minute, for 101 reps in 14m. Rested a while, then Simple and Sinister, 28k.  100 swings in 5m, 1m rest, then 10 get ups in 10m.  Right now, 28k is the sweet spot for swings.

Dec. 1- no weight training, but a physically active day.  Went hunting.  Got a nice buck, dragged it out, loaded it, brought it home and processed it.  Call it a variety day.

Josh Dunn's Coaching: A Review

Josh Dunn’s Coaching: A Review

I set a goal this year to take my kettlebell training more seriously.  To do this, I did two things.  I got a new pair of lifting shoes.  My old Wei Rui’s have served me for four years, but it was time to upgrade, so I bought a nice pair of Sabo’s. Maybe I’ll write a review of them sometime.  They were a worthwhile investment.

The other thing I did was to hire a coach.  Josh Dunn has been a competitor for many years. I think I first met him at Scott Shetler’s meet in 2010.  It was my first meet; I competed in StrongSport with the 36k bell.  I won, but missed rank by two jerks.  If memory serves me right, Josh did long cycle with the 20k’s. 

In the years since, I’ve tried all kinds of variety, including biathlon, powerlifting, odd lifting, discus, and shot put.  Josh has kept on training long cycle, consistently working his way up through the bells.  When we met again in 2013, he was lifting 28’s at Cyrus Peterson’s meet.  I was in way over my head with the 24k’s. I got 45 ugly reps and a no-count on sheer willpower.  As if I needed a reminder, consistency trumps variety every time.

I contacted Josh, and he orchestrated my training from June to mid-November.  He started me with a test with the 24k’s.  I got 33 reps in about 8 minutes before my grip gave out and I dropped a bell.  I was at the ragged edge anyway- I had maybe 35 reps in me.  The bells were heavy, and my conditioning was poor.

Josh put me on a progressive regimen, pushing out my time with the 24k’s, working from 2 and 3 minute sets up to 10 minutes.  He prescribed my training, and I gave him feedback on my training.  Depending on how I responded to my training, he prescribed the next session.  Along the way, he gave me the kind of encouragement we all enjoy hearing from a coach, and sometimes the kind of honest truth that we don’t enjoy hearing.  Every so often I would post a video, and he would give me feedback on technique.  He was, at every turn, a gentleman and a sportsman.  Along the way, he continued to lift and to compete, proving that he demands the same high standards of himself that he expects of his athletes.

I did not reach my goal under Josh’s training, but I came very close.  My goal was rank 1, which required 57 reps with the 24k’s.  I got 50 smooth, easy reps with 24k, and 57 reps with 22k.  The 24k’s have never felt lighter, and I have added muscle in my legs and shoulders.  My technique is cleaner and more consistent than ever.

Looking back over my training program, I can see that not reaching my goal is not a reflection of Josh’s coaching, but of my lack of conditioning.  The set and rep schemes he prescribed were challenging but manageable.  Some sessions really pushed the envelope, and others were so easy I felt guilty for not doing more.  Most were in that magic 70% window where progress and recovery meet.  He told me at the outset- get your cardio done.  Run.  Ski on the Nordic Track.  I assumed that I would get the conditioning I needed from my kettlebell training.  It was a rookie mistake, but it was my mistake, not Josh’s.  If I had been running three times a week like he said, I’d be rank 1 right now.

Josh is going to be off the scene for a while serving Uncle Sam, but when he gets back, I’ll probably look him up.  Meanwhile, I’ll be training for endurance like he told me six months ago.  There are a lot of coaches that are highly respected, and Josh is rightly one of them.  If you need a coach, you might look him up yourself.

November 2014 Training Log

November 30- Long cycle clean and jerk, 2x16k: 11:08 @ 7rpm = 78 reps.  Again, trying for 14m @ 7rpm.  I hit 100 reps in 16m on Nov. 25, which was an absolute PR in reps.  Since then, sessions have been tough.  The template calls for an immediate 20-25% increase in volume, and it's slow coming.  I hit the PR, but it will be a while before I can get into the 90's and beyond every session. It will come in time. Next session, I may back cycle to 16m @ 6rpm- I'll see how I feel.  Rested a few minutes, then did Simple and Sinister with a 28k: 100 hardstyle swings in 5m, 1m rest, then 10 get ups in 10m.  Some stretching later. 

November 29-  Late evening training.  Simple and Sinister session. 5 minute of swings, 10 on the :00 and :30. Minutes 1,4,5 with 24k; 2 and 3 with 32k.  Rest 1m, then 10 get ups in 10m.  First getup each arm was with 24k, last four were with 32k.  Could probably have done all work with 32k (Simple goal).  I'm setting a goal for the next month: to reach the Simple goal of 100 32k swings in 5:00 and 10 32k getups in 10:00, and 100 clean and jerks with 2x16k in 10:00.  If I can accomplish this by the end of the year, I'll be in a good place to start training in new year.  If reaching these goals seems to take me closer to where I want to be, perhaps I'll shoot for 90-100 reps in long cycle with 2x20k and the swing and getup goal with 40k.

November 28- Long cycle clean and jerk, 2x16k: 7:30 @ 7rpm = 46 reps.  Was trying for 14m = 98 reps, but it felt too fast today.  I'll hit it again soon.  Ran 1 mile in 10:22, then walked a mile back in 20m.  Hardstyle swings, 24k: 10 swings each :00 and :30 for 5 minutes.  100 reps.  Rested 1m, then 1 get up on the minute for 10 minutes.

November 25- 182 lb. Took a break from bench press and did 10 clean and presses with 2x20k.  Long cycle clean and jerk, 2x16k: 100 reps in 16m.  The template called for 16m @ 6rpm= 96 reps.  I wanted 100, so I did 10 rpm the last minute.  This was a PR, but not a max.  I felt like I could go on for several more minutes.  I'm close to "owning" the 16k's.  My goal is 100 reps in 10 minutes before starting over with either 20k or 18k. 

November 24- 182 lb. No weight training, but spent the day rabbit hunting.  Physically speaking, 7 hours of easy cross-country walking, interspersed by climbing a few steep hills and ditches.  Nice to be out in the fresh air for so long. Came home and slept for 13 hours straight.

November 23- 182 lb. Long cycle clean and jerk, 2x16k: 1m warm up @ 8rpm. 10m @ 8 rpm = 80 reps. 88 reps total. The bells never felt heavy, but this felt fast.  Heart rate 170 at the end of the set. Recovered quickly.  Cold and raining hard, so no run.

November 22- no serious training, but played around a little.  Did press according to old school rules, when the press was part of GS. 10m, 1 hand switch.  12k. 60 reps per arm.

November 21- Long cycle clean and jerk, 2x16k: 1m warm up @ 10rpm. 12m @ 7rpm = 84 reps. HR 190 at end of set. 94 reps total.  Rested 5m, then run/walk 2 miles in 25m.  Ran first minute in 11:15.  Ran 1 1/3 mile nonstop, then ran/walked the rest.  Bench press, 155: 3 sets: 10,9,8.  All sets were hard.  Trying for 3x12.  I'll stay at this weight for a while.

November 19- Long cycle clean and jerk, 2x16k: 14m @ 6rpm = 84 reps.  Bench press: 155 lb.: 3x10.  Squats: 135 lb.: 1 set of 5 to break in the movement again.  Skipped the run- it's 34 degrees, and I have work to do. 

November 17- Long cycle clean and jerk, 2x24k: 3m, 2m, 1m @ 5rpm. 1:1 work:rest ratio.  30 easy reps.  2x16k: 16m @ 5rpm = 80 reps. Heart rate at end of set: 190 bpm.  Bench press: 155 lb.: 3x8.  Rested about 30m, then ran 1 mile in 9:40. 

November 15, 16- no training.

November 14- 183 lb. Long cycle clean and jerk, 2x16k: 10m @ 7 rpm = 70 reps.  Bench press: 145 lb.: 3x12. 

November 13- Snatch, 16k: 6m @ 16rpm, 1 hand switch = 48/48.  Have not snatched in a while, so a nice change of pace. Changed shoes, walked about 2 minutes, then ran 1 mile in 9:33.  My conditioning is improving, measured by my 1 mile run.

November 12- 182 lb. Long cycle clean and jerk, 2x24k: 5 intervals of 2m @ 6rpm, 2m rest.  60 reps. Bench press: 145 lb. 3x10. Hopefully some cardio later.

November 10- 182 lb. Long cycle clean and jerk, 2x16k: 12m @ 6rpm = 72 reps.  Rested 2m to take off wraps and change shoes, then ran 1 mile in 9:55- my best mile in a very long time.  24m total, hard cardio for me.  Several hours later, bench press: 145 lb.: 3 sets of 8.

November 8- 181.5 lb. Long cycle clean and jerk, 2x24k: 2m @ 8/6 = 14 reps.  Hamstrings tight from deadlifting, affecting clean technique.  Switched to jerks. 6 sets of 2m @ 8rpm, plus four spare reps to make an even 100 jerks, 2x24k.  Rest periods varied, usually 3-4 minutes.  Stretching hamstrings and hips.

November 7- Bench press, 135 lb. 3 sets of 12.  Next week I'll load the bar to 145 and start over at 8 reps.

November 6- 182 lb. Long cycle clean and jerk, 2x16k: 14m @ 5rpm = 70 reps.  Pulse 180 at the end of the set.  Focus on clean technique, breathing, and patience.  Some deadlifting: 205 pounds: 25reps in 10m.

November 5- 181.5 lb. Long cycle clean and jerk, 2x24k: 25 minutes of 1m:1m intervals. 13 sets. 8rpm first minute, 6rpm next 12 minutes.  80 reps total. Run/walk .8 miles in 10m. Stretched.

November 4- 181 lb.  Long Cycle clean and jerk, 2x16k: 16m @ 4rpm = 64 reps.  Long, light, and slow.  Focused on breathing, perfect technique, and the patience to stand there and keep going.  Bench press: 3 sets of 10 @ 135lb.  Later did 20 minutes of 1m walk/run intervals.

November 3- 181 lb. Long cycle clean and jerk: 2x24k: 4m @ 6rpm, followed immediately by 2x16k: 7m @ 6rpm. Was trying for 7m @ 6rpm with 2x24k. Just no steam.

November 1,2- No training.
 

October Training Log

October 31- did not weigh.  Double jerk, 2x32k: 5,4,3,2,1. Snatch, 32k: 5,4,3,2,1 per arm. 15 jerks, 15/15 snatches total.

October 29- 182 lb.  Tested long cycle again, 2x24k.  Got 8 minutes @ 6/5 rpm. 44 reps.  Just no more in me.  I feel like I've tapped this cycle out.  I'm going to rest, use shorter sets with the 24k's and longer sets with lighter bells, and add in some barbell work for a change of pace.  Did 3 sets of 8 bench press with 135 lb.  Light, just to groove the movement.  On a positive note, my shoulders felt fine during and after bench pressing.  In the past, bench pressing has hurt my shoulders, even with light weight, but it seems that the jerks have corrected this.

October 27- 182.5 lb.  Tested long cycle, 2x24k.  Got 5m @ 6 rpm.  Came at it again, 6m @ 6/5 rpm.  Just feeling weak and running out of gas.  I'll try again on Wednesday.

October 25- 180.5 lb.  Kettlebell meet in Charlotte.  Arrived at the meet feeling strong and ready to lift.  Long story short: dropped the right bell 33 reps in, just over 5 minutes into the set.  No rank.  Silver medal.  I may post a video later.

October 23- 183 lb. lower back a little stiff, but feeling better. One arm clean and jerk, 16k: 20m @ 8rpm, 1 hand switch. 80/80 reps for cardio and grip endurance.

October 22- no training.  Tweaked my lower back early in the day.  Was planning to do 6m @ 6/5 rpm on long cycle with 2x24k.  Did a few dips and chins.  Rest, ice, DMSO on lower back.

October 21- no serious training.  A few bench press doubles with 135, just grooving the movement.

October 20- 180.75 lb. Long cycle clean and jerk, 2x22k. 57 reps in 10m.  Breathing was smooth, legs and grip held out fine.  Lost my timing around 7m, so just stuck with 6rpm the last few minutes, 8rpm sprint at the end.  No panic breathing.  I feel really good about this set- this is 92% of my goal weight for Saturday.  Video: https://www.youtube.com/watch?v=jycMONE2k7g&feature=youtu.be  Finished with some stretching.

October 19- 180.75 lb. No training, rest day.

October 180-181.5 lb.  No serious training.  Played around with doubles on the bench press @ 135 lb. Probably 10 reps total.  Just working the groove.

October 17- 182 lb. Single clean and jerk, 20k. 20m @ 8 rpm, hand switch every 1 or 2 minutes. 160 reps total.

October 16- 182 lb. Clean and jerk, 2x24k.  8m @ 6/5 rpm = 44 reps. 

October 15-181 lb. Clean and jerk, 2x24k. Warm up: 1m @ 6rpm. 3m @6,5,6rpm. 4:30 @ 6,5,6,5.  43 reps total. Coach called for 8m @ 6/5=44 reps.  Tried for it twice, but mentally just too much else going on.  Rested a while, then did long cycle with 2x32k. 1m @ 4rpm, then 1 rep on the minute for 8 minutes. 12 reps.  The reds are still heavy, but much lighter than in the past.

October 14- 180 lb.  If I can drop 8 pounds in 12 days, then making <171.6 at the weigh in should be no problem.  Focusing on keeping energy and strength high, while eliminating additional calories and carbs.

October 13- 180.5 lb. Long cycle clean and jerk, 2x20k: 58 reps in 10m. Video: https://www.youtube.com/watch?v=IMarr777XWE&feature=youtu.be .   This was a dress rehearsal for my competition set in Charlotte coming up.  I hit my goal with 80% of the weight I'll use at the meet.  Mentally, this was a tough set to stay with.  Not a PR with this weight- my best is 70 (twice). 

Would need to lose 9 pounds in 12 days to drop a weight class. Not likely, but I'll lay off the carbs just in case.

October 12- 180.75 lb.  Ironically, I had a giant steak for supper last night, and woke up lighter than I went to bed.  I took yesterday as a carb cheat day, and had a hamburger with a bun, a slice of whole wheat bread, and half a banana. Just enough to kickstart it, I guess.  No serious training today, but maybe a walk.

October 11- Woke up at 5:00 weighing 183, which means that I could probably be as low as 181.5 at a 9:00 weigh in.  The next lowest weight class is under 171.6, so if I can drop 10 pounds in two weeks, I can make it.  It's possible, but I won't stress it too hard.  Don't want to compromise gains and recovery.  Just dropping processed carbs and watching portion size.  Training: Long cycle clean and jerk, 2x24k: 7m @ 6/5 rpm = 39 reps. Rested 2m, then coach called for a 3m set @ 5 rpm with a sprint at the end.  Got the first 2m, and started working at 8rpm.  Got 3 reps in and just couldn't keep going.  Video: https://www.youtube.com/watch?v=1tgcmOO3BUo&feature=youtu.be.  Started a walk, but had it cut short by a phone call and stuff to take care of.

October 9-182.5 lb. Long cycle clean and jerk, 2x18k (actually 16k's with a 5lb plate taped on with 100 mph tape, but close enough). 10 minute competition set.  6/5 for the first 9 minutes (50 reps), then a 12 rpm sprint the last minute for 62 reps. Video: https://www.youtube.com/watch?v=MlB_sgjuVmk&feature=youtu.be . This is 75% of 2x24k, which is my comp weight.  Felt really good about this set.  Was in control the whole time, breathing was good, no localized fatigue.  Focused on breath, relaxation, and timing.  Felt good after the set as well. 3x5 dips and chins, nice and easy.

October 8- 182.75 lb. Long cycle clean and jerk, 2x24k: 1m warm up @ 5rpm.  8m set.  First 7m @ 5rpm, last minute @ 8rpm.  Video: https://www.youtube.com/watch?v=-l9p6tGs99o&feature=youtu.be . Coach called for 8-10 minutes.  Not a super high energy day (poor sleep last night), so I did not try for a PR.  May come back for another short session this afternoon after about 5 hours of recovery.

October 7- 184 lb. Rest day from training.  18 hour fast from dinner last night to lunch today, and drank a gallon of water before 11:00 a.m.  Trying to get my weight to budge without affecting my recovery.  Rest, lots of water, and skipping a meal or two never hurt. Feel good today. 

October 6- 184 lb.  Long cycle clean and jerk, 2x24k: 1m warm up @ 6rpm. 6m @ 6/5 rpm = 33 reps. Rested 2m. 3m @ 5rpm. Rested 1m. 1m @ 8rpm.  62 reps total.   Came back about 5 hours later for a second session.  Did a practice set with the 16k's using my strategy for the meet: alternating sets of 6/5 for nine minutes (50 reps), then a sprint at the end (7 reps in the last minute will get me rank).  I got 12 good reps my last minute, for 62 reps.  Practiced the breathing pattern I'll use at these paces.  66% of competition weight. 

October 5- 184 lb.  Cardio- 30m on the Nordic Track at an average hr of 150.  About 450 calories burned.

October 4- 183.5 lb. Weight is coming down in short bursts.  The meet is three weeks from today. I'm well within the 85k weight division, but if I can lose twelve pounds in three weeks, I can lift in the 78k weight class.  So far the slow carb diet is taking the weight off without a loss of energy or a negative impact on my performance, so I'll keep it up and see what happens.  Rank requirement in the 78k class is 54 reps; in 85k, it's 57 reps.  Saturday is cheat day, so I had a little cake and soda at a wedding.

October 3- 185 lb.  One arm long cycle, 20k: 10m @ 8rpm, hand switch on the minute.  Turkish get ups, 16k: six reps in 6m, nice and slow to help reset posture, stretch, and reinforce the movement.  Walked 3+ miles in 63 minutes at an average heart rate of about 120. About 670 calories burned.  A long-overdue easy day. Stretched.

October 2- 185 lb. Long cycle clean and jerk, 2x24k. 1m warm up @ 5rpm.  7m work set: 5,5,5,5,5,8,7 rpm = 40 reps in 7m.  I'm not sure, but this may be a density PR for a single set for me.  Coach got me to get 5m into the set before the real work started  Goal was to get 25 reps in 5m, then 8-10 reps in minute six, then just hang in there and get whatever I could in minute seven, even just a rack hold.  Video: https://www.youtube.com/watch?v=BpcY1qVvG58&feature=youtu.be

October 1- 185.5 lb.

Technique Improvement

I started working with a coach, Josh Dunn, in early June of this year.  I wanted to earn Rank 1 or higher this year, and I had already picked all the low-hanging fruit on my own.  I needed help with technique, programming, and motivation.  Sometimes, you just have to put yourself in the hands of someone who knows what he's doing, make an investment, and just do what you are told.  Athletes who do it on their own don't usually make it very far.  Come to think of it, that goes for most areas of life.  That's why Proverbs 19:20 says to "listen to advice and accept discipline."

Since being coached by Josh, several things have changed.  The first is most obvious to the trained eye in the video above.  My technique is cleaner and sharper, and the bells don't weigh as heavy on me.  I still need to shorten my cleans, but that's coming.  I've also leaned out a bit, but my weight is the same, give or take a pound or two.   The set from the first clip lasted just over 8 minutes at 4rpm (33 reps), before I dropped a bell because my grip and will power gave out.  Working with Josh, I've completed a 10 minute set at 5 rpm for 50 clean, legal reps.   I'm confident I'll get at least 57 reps for rank in October.  There is real progress here.


 

September 2014 Training Log

September 30- 184.5 lb. Hiked around the property for about an hour getting the septic tank perc test.  Long cycle clean and jerk, 2x24k: 1m @ 6rpm warm up; 6m @ 6rpm work set.  5 sets of 1m @ 8rpm with 2m rest between sets.  82 reps total in 12m of lifting.  Hung from the bar and the dip stands to decompress.  Stretch and shower.  

September 29- 186 lb. I'm in my weight class- let's see if I can stay here for another month! Long cycle clean and jerk, 2x24k: 1m @ 6rpm warm up; 5m @ 6rpm; 1m @ 6rpm. 42 reps total.  30m walk/run: 18m of walk/run intervals consisting of 1m walking, 1-2m running. 10m brisk walk, 2m run at the end.

September 27-28- no training.

September 26- 187 lb. No training.  A partial fasting day- 350 calories eaten by 1:00 pm.  Trying to reset a little before a four week peaking cycle for the meet in October.

September 24-25- no training. Deload week.

September 23- 187 lb. Long cycle clean and jerk, 2x24k: 1m @ 6rpm warm up. 5m @ 6/5 rpm = 28 reps.  Ran 9/10 of a mile in 8:40. Low energy day today.

September 22- 187.5 lb.  Swings, 16k. 30m of 15:15, 9 reps in each 15s set.  Total: 540 reps. Average HR 140, 414 calories burned.  Went out to the land we might buy and walked it off.  About an hour of hiking, lots of hills.

September 20- 188 lb.  Long cycle clean and jerk, 2x24k.  3m@ 8rpm, 3m @ 8,6,6rpm, 3m @ 6,6,8 rpm.  Total reps: 65 in 9 minutes of work.  Felt great, like I could lift all day.  Video: https://www.youtube.com/watch?v=gSn3N-oBuD4&feature=youtu.be  About 4 hours of yard work at moderate intensity- mowing, weed eating, etc. 

September 19- 2 sets of 25/25 swings with 16k while grading papers.  Played around with swings and dips.  10/10 swings with 16k, alternated with 3 dips, for four minutes.

September 18- 187.5 lb. Long cycle clean and jerk, 2x24k.  1m @ 6rpm warm up. Work set: 7m alternating 6/5 rpm=39 reps. Rested a few minutes, then 1m @6rpm. 51 reps total. Video: https://www.youtube.com/watch?v=TCjFVylAl-c&feature=youtu.be  Rested a few minutes, then carried two large stacks of cinder blocks about 40 steps.  28 pounds each, farmer's walks, one in each hand. 76 blocks @ 28lb. each = 2128 lb. carried over about 1450 steps.  Took 39 minutes to make 38 trips.

September 17- no training, easy day grading papers.

September 16- 189 lb.  Long cycle clean and jerk, 2x24k: 1m warm up @ 5rpm, 7m @ 5rpm = 40 reps.  Moved mulch with a wheelbarrow all over the yard.  90m, then rested 30m. 65m, then rested 15m, then 13m.  About 1800 calories burned in less than 3 hours of work.

September 12- 187.5  No training today.

September 11- 188.5 lb.  Jerks, 2x28k: 3 sets of 2m @ 8rpm, 1m rest between sets.  Did not get 8 rpm my last set, but held the bells in the rack to finish the set. Weak point was lockout- I could not get the bells high enough to lock them out, and triceps fatigued. Cardio was fine.  Rested 10m, then cleans, 2x28k: 3 sets of 2m @ 8rpm, 1m rest.  Video: https://www.youtube.com/watch?v=thf3jfbg96w&feature=youtu.be

September 10- 188.5 lb.  Cardio today.  16k snatch: 10m, switching hands on the minute 15-16 rpm.  Rested about 20m, then ran 2 miles.  Got the first mile in 10:05, which is really fast for me.  Ran/walked the second mile in 13:34.  Covered 2 miles in 23:39, about 10 minute faster than last time I did this workout.  Estimate 571 calories burned snatching and running. Stretched.

September 9- Long cycle clean and jerk, 2x24k: 1m warm up set6m, 4m, 1m, 1m. All @ 6rpm.  Tried to do 6m for the second set, but ran out of gas.  Heart rate about 190 (counted 19 beats in 6 seconds on the neck). Rested 1m between the last sets. Added two more sets of 6 for a session volume PR of 90 reps, and a total of 15 minutes under the bells.  In June, I felt dead after a session of 72 reps, and in July I did 80 and felt much better.  90 reps today, and feeling good.  That's improvement I can live with.   Grip, shoulders, and legs held out fine. Weakness was conditioning- keeping my heart rate down and recovering during the set. No video.

September8- day off from training.  Stretching, caloric restriction.  Ate entirely too much yesterday.

September 7- Did 2x16k jerks. 15 minutes @ 8rpm, for a total of 120 reps.  Felt fatigue in my triceps, everything else held up very well.  30 seconds after the set ended, my pulse was 130, so cardio held out well.  Just a nice, easy pace, pushing the time out.  I've seen several interviews with older long cycle competitors like Merkullin who started girevoy sport before long cycle, and before the 10 minute rule.  They were accustomed to doing jerks for 30 minutes and longer before they started long cycle, and it served them well.  I'm going to work some longer jerk sets in as part of my conditioning program.  Kept today light and easy.  Video: https://www.youtube.com/watch?v=BJ1hO33Vzoo&feature=em-upload_owner 

September 6- 188 lb. Did the session the coach prescribed, but had to lengthen the last two rest periods from 2m and 1m to 5m and 2m respectively.  After each set of cleans, my heart rate was over 200.  Looked like this:   LC 2 mins @ 2x28kg; 5 rpm...rest 1 min...Cleans 2 mins @ 2x28kg; 8-10 rpm...rest 2 mins...LC 2 mins @ 2x28kg; 5 rpm...rest 1 min...Cleans 2 mins @ 2x28kg; 8-10 rpm

...rest 5 mins...LC 2 mins @ 2x28kg; 5 rpm...rest 2 min...Cleans 2 mins @ 2x28kg; 8-10 rpm.  Video: https://www.youtube.com/watch?v=7RU4uKmJ85M&feature=youtu.be

This session was rough.  It reminded me of page 71 from Pavel Tsatsouline's Russian Kettlebell Challenge: "The two K-bells clean is evil.  Prof. Arkady Vorobyev conducted an experiment and learned that even an experienced weightlifter’s heart rate went through the roof following a set of ten cleans with two 32kg kettlebells—and did not come back down even after ten minutes of rest....If repeated enough times, two-bell cleans will make you a man!"

Stretched and worked on my boat.

 

September 5- 187.25 lb.  Almost back in my weight class!  I've been reducing my calorie consumption to about 2,000 a day.  My estimated energy expenditure is 2,900 to 3,100 a day, so this is a deficit of about a thousand calories a day, for a loss of something like 2 pounds a week. Today, 10 minutes of jumping rope at about 50% effort.  Also did 3 sets of 5 dips and chins.  Just an easy day of movement.  Walked around for several hours in the evening at an event with Dawn.

September 4- 188.5 lb.  Long cycle clean and jerk, 2x24k: 6m, 4m @ 6rpm.  Worked on a strong lockout (avoiding no-counts), and an easier drop directly into the clean.  Still feels fast, but not as bad as before working with the 28k's.  Video: https://www.youtube.com/watch?v=mmy9DC3QCAQ&feature=youtu.be  .  Stretching and some cardio.  About 200 calories burned during work sets.

September 3- was going to train, but had several hot spots on my hands from Monday's session with the 28k's.  One more day off before longer sets with 24k.

September 2- 189.5 lb.  Cardio.  Did 10m Turkish get ups with 16k, 10m step ups on a 16 inch step, 10 Indian club swinging. Everything back to back, nonstop.  Average heart rate 145.  About 430 calories burned.

September 1- 191 lb.  Long cycle clean and jerk, 2x28k.  Coach called for 5 sets of 2m @ 5rpm with 1m rest between sets.  Got the first two 2m sets, then 90s of the second one, rested 30s, then finished the set.  Rested 90 seconds, and got the fourth set. Rested 1m, then did two 1m sets with 1m rest.  Got my 60 reps, but not in the prescribed format.  Very difficult.  Pulse was only 150 at the end, but fighting for air, and quads were burning.  50 reps. This is a session volume PR for me with this weight. Video: https://www.youtube.com/watch?v=48zCkj9v5JQ&feature=youtu.be

Rested about 15 minutes, then did one arm jerk, 32k.  Coach prescribed a max set with good form.  Worked at 8rpm, and got 2.5 minutes per arm.  This was not a true max, but as many as I wanted to try after the sets I had already done.  Video: https://www.youtube.com/watch?v=QGOfovpAIec&feature=youtu.be

Finished with 10 minutes of step ups on a 16 inch step with a 40 pound vest.