January 2016 Training Log

January 31- woke up sick.  Went to urgent care.  Tested negative for strep, but I think I have it.  Deadlift: 225 lb. for 5 singles.

January 30- 182.5 lb. Hiked in the woods for 75 minutes tracking a fox I shot last night beside the chicken coop.  Did not find it.  Deadlift: 5 singles at 225 lb.

January 29- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm.  Work set: 10m @ 7 rpm = 70 reps. 78 reps total volume.  This session was tough on my grip endurance. Later, 30 pushups.  In the evening, 5 deadlift singles @ 205 lb.

January 28- 182.5 lb.  Pushups: drop set of 25 pushups, then 5x5 knee pushups with a few breaths between sets.  Swings, 28k: 10 1-arm swings on the minute for 12m = 120 swings.

January 27- Clean and press, 18k: 15m @ 8rpm = 120 reps.  60 swings, cleans, and presses per arm.  Deadlift: 5 easy singles @ 205.  I'm doing these deadlifts to counteract the sitting that I do working online all day.  The plan is to keep doing easy singles with this weight.  When it becomes ridiculously easy, I'll add a little weight. I'd like to bring my deadlift back up to a respectable level, but I'm not in a hurry, so I'm taking an "easy strength" approach.

January 26- 181.5 lb. Deadlift: 205 lb.: 5 easy singles.

January 25- 181.75 lb.  Deadlift, 205 lb.: 5 easy singles.  Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 10m @ 7rpm (8rpm last minute) = 71 reps. Total volume: 79 reps.  Rested 5m, then 12m of swings with a 28k Kettlebell. 5 1-arm swings on :00 and :30. 120 swings.  Rested 3m, then curls in the bottom goblet squat position, 18k: 2 x 10.  French press, 18k: 2x10. Rested about 20 minutes, then finished with a pushup drop set: 25 regular pushups followed by 25 knee pushups, done in short sets with a breath or two between.  Later that night, went to the gym and spent 20 minutes in the sauna.

January 24- Deadlift, 205 lb. 5 easy singles.

January 23- One arm pushups: 3 singles per arm. Deadlift, 205 lb.: 5 easy singles.  Shoveled snow for about 90 minutes at easy/moderate pace. Swings: 40k, 2-hand, hardstyle: 5 swings on the minute for 20 minutes = 100 swings. Another variation of "lazy endurance". Average heart rate: 135.

January 22- 180.5 lb. Long cycle clean and jerk, 2x18k.  Warm up: 1m @ 8rpm. Work set: 7m @ 7rpm (8rpm last minute) = 50 reps. 58 reps total. Rested about 25 minutes, then came back for some bodyweight training.  Pushup drop sets: 3 single 1-arm pushups per arm, then 25 pushups, then 25 knee pushups (in sets of 5 with a few breaths between sets).  Squats: 5 pistol squats per leg, then 50 air squats. 

January 20- 182.5 lb. Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 11m @ 6rpm = 66 reps. 74 reps total.  Felt good overall, but felt it most in the grip. I'm missing the dips and chins, but my power tower is at the camper, and it's been in the 20's everyday, so I have not been staying there.  I'll get back to these when it warms up a little. Meanwhile, some high rep bodyweight stuff.  Did a pushup drop set: 25 regular pushups, then 25 knee pushups.  50 air squats. I need to figure out an easy upper body pull I can do for high reps.

January 19- A little different training today. Did 5 1-arm hardstyle swings on the minute for 22 minutes with a 32k. 110 swings in 22m. Average hr: 136. Based on my training lately, this was a "heavy" Kettlebell. Finished with 3 clean and press singles per side with the 32k.  Right arm went up, left arm struggled.  Al Ciampa on the Strongfirst forum has referenced an "aerobic and alactic" training protocol of 5 heavy swings on the minute for up to an hour.  He calls it "lazy endurance".  I can see how this could yield gains in strength and power as well as aerobic endurance.  I may work up to an hour using a lighter bell and see how it feels.  I need something to pass for steady-state cardio in this cold weather.

January 18- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 6rpm, 2m @ 6rpm.  Work set: 10m @ 6rpm = 60 reps. 78 reps total. Felt strong, recovered quickly.  Followed with a few easy clean and presses with 18k.

January 16- Went shooting- pistol and wobble trap.  Active, but easy.  Tried a little training, but did not feel it. A couple of minutes long cycle with 2x16k @ 8rpm and 2x18k @ 6rpm, but just not there.  Came back later and did 24k swings: 1 on the :00 and :30 for 10 minutes = an easy 100 reps.

January 15-  Clean and presses with an 18k bell. 10m @ 10rpm, switching hands every rep.  Two hand cleans for faster pace, instead of swing between reps.

January 14- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps.  Acclimating well to the 18k bells. Probably a few more sessions @ 6rpm, then I'll start increasing pace. 30 knee pushups.  A few easy curls in the bottom goblet squat position, 18k.   A few hours later, some bodyweight training and kata.  Taegeuk 1-8 and Koryo, alternated with 3 easy chins and 3 dips between forms. 9 forms, 27 dips, 27 chins, spread over about 20 minutes.

January 13- 181.5 lb.  No serious training today.  A single set of 40 knee pushups.

January 12 182.25 lb. Long cycle clean and jerk, 2x18. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps. Conditioning was fine, felt it in my grip endurance somewhat.  Slowly increasing volume with 18ks- did 50 reps with 2 bells on 1/7, then 56/56 with a single bell yesterday, then 60 reps with doubles today.  Felt good.  Rested and worked on my Kettlebell rack, then did a clean and press chain: single reps with 12k, 16k, 18k, 24k, 28k. Three times through, for 15 total clean and presses at an average weight of 19.6k, or 43 lb. Everything was pretty easy today.

January 11- 182.5 lb. Still acclimating to the 18k bells. Long Cycle Clean and Jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 3m @ 8rpm = 24 reps. Rested 2m, then single clean and jerk, 18k: 14m @ 8rpm, 1 hand switch = 56L/56R. Pulse 168. About 250 calories burned.

January 9- bodyweight training in the morning: 5m each of chin-ups (25), air squats (75), and dips (30).  Mostly singles and doubles for chins, triples and doubles for dips.  About 70% effort.

January 8- 183.75 lb. again. Today's training: clean and press with 18k Kettlebell. 20m @ 8rpm, switching hands with a swing every rep. 160 swing, clean and presses.  Heart rate: 168. About 350 calories burned.

January 7- First session with 18k kettlebells. Long cycle clean and jerk. Warm up: 1m @ 8 rpm. Work set: 6:15 @ 8rpm = 50 reps.  Overall, an easy set.  Felt the extra weight in the grip primarily.  Stopped at 50 reps- just getting acclimated to the weight.  I'm in no hurry.  Later, superset dips and chins: singles and doubles, for 5m. 16 dips, 16 chins.

January 6- 181.5 lb. Weight is headed in the right direction again. 18k kettlebells arrived today. Will probably train with them tomorrow.

January 5- 18k bells have still not arrived. Used the 16k's for long cycle. Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm = 81 reps. This made my 13th set of 80+ reps with 2x16k in the last 4 months, in addition to shorter sets. Rested 2m, then did 10 swings on the minute with a 24k Kettlebell for 10m.  Finished with 2x12 curls in the bottom goblet squat position with a 16k, then 2x12 French presses, 16k.

January 4- Went to the gym early.  Rowed on the Concept II for 25 minutes, with an average HR of about 125.  About 287 calories burned. 10m in the sauna.

January 3- no training

January 2- 183.75 lb.

January 1- 184 lb. I've been eating out too much this last week, and am paying the price.  Ordered a pair of 18k kettlebells two weeks ago, but they have still not arrived.  Today's training: single clean and jerk, 12k. 30m @ 12 rpm, switching hands every :30 (6 reps). 360 continuous reps.  Heart rate: 150.  Calories burned: about 450. This was a great cardio session- no strain on anything in particular because the weight was light, but the speed made for a good workload. Stopped at 30m because I'm not acclimated to higher reps, but could have kept going. Not a max set.
 

Lots of Long Sets: A Summary of Late 2015 Training

As 2015 draws to a close, I have reviewed my training logs to check my progress.  I had a few setbacks this year, including a nasty bout of elbow tendonitis and some knee pain.  These were self-inflicted.  Nico Rithner told me years ago that doing only ballistic lifts with no grinds would lead to joint problems. In the spring I pushed for more volume with heavier weights in long cycle, and was sidelined for over a month from lifting because of elbow tendonitis.  When I correct this, I got the bright idea to do sets of 60 burpees after 10 minutes of long cycle with the 20k's.  Why does my knee hurt?  Oh, that's right, a bunch of burpees and long cycle. Should have known better, and now I do.

In August I took a step back to the 12k's, and worked up to 120 reps in a 10 minute set.  I taped on weights and made 14k's, and lifted over 100 reps with these as well.  On October 27, I set a PR of 102 reps with the 16k's.  Had I done it on the platform, I would have set a North American record for my weight class.  As it stands, my meet was canceled and someone else set a new record of 107. 

I've been focusing on long sets.  By long, I mean that since August, I've done 19 10-minute sets, 3 20-minute sets, 3 30-minute sets, and even a set that lasted 37:30, as well as numerous 6-8 minute sets.  Long cycle with one and two kettlebells, and clean and presses have formed the basis of my training.  I've had the joy of performing 300 straight clean and presses, and 300 straight clean and jerks with a 16k kettlebell.

I've also bought a power tower, and been doing dips and chins for the past few weeks.  These are done mostly in the evenings before bed. 

What are the results of lots of long, light sets?  A few new PR's, and a great outlook for 2016.  I can say that I "own" 80+ reps in long cycle with the 16k's, which is 20+ more reps than my rank pace. I can stand, lift, and breathe for long sets- ten minutes does not seem quite so long anymore. My conditioning has never been better- even when I was half my age.  Mentally, I'm tougher as well. Also, my technique is improving dramatically.

I'm also a little weaker. The 24k's feel about as heavy as ever.  When I was powerlifting, I could deadlift 405.  I have not attempted a heavy deadlift in a while, but a couple of times I've pulled 300, and it was harder than it should have been. 

The loss of specific strength is worth the tradeoff.  I don't hurt anywhere.  I can do all the work I want to do on my farm without pain and without losing steam.  I'm strong enough to do anything I want to do, but not as strong yet as I want to be.  When I was stronger, I lived with a constant ache in my shoulders and knees.  This is much better.

My plan for the new year is to use incremental kettlebells to slowly increase my strength and conditioning, while sticking with high rep, long sets. I've ordered a pair of 18k kettlebells (free shipping for Christmas!), and I'll work with them until I "own" 80 reps, then start over with the 20k's.  If I can get as comfortable doing 80 reps with 20k's as I am now with the 16k's, I'll be ready to tackle the 24k's again.

To all my kettlebell lifting friends: I hope 2016 is a great year for you in training and in life!  I hope to see you on the platform, and that we all earn some new ranks.  Above all, I hope you find the joy and peace that God can bring to your life. 

 

December 2015 Training Log

December 31- Early morning training. Practiced kata: Taegeuk 1-8. Then bodyweight training: 10 easy sets of 2 chins and dips = 20 chins, 20 dips.

December 30 - Long cycle clean and jerk, 2x20k.  Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps. Rested 3m, then single clean and jerk, 20k: 10m @ 10rpm, switching hands every 5 reps (every :30) = 100 reps. 17 minutes under the bells in 20 minute time.  Rested 3m, then two sets of 10 presses per arm, 20k. 10m in the sauna.

December 29- 183 lb.

December 28- 182.5 lb.  Long cycle clean and jerk, 2x16k.  Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm, like a boss. Heart rate 180 at end of set.  Everything felt great, could have kept going.  Technique is also getting more crisp.  Rested 3m, then started practicing my forms.  Did Taegeuk 1-8, with just a few breaths between kata. Finished in about 9m.  Wrapped up with 25 prisoner squats and a set of 10 see-saw presses, 2x16k.

December 27- 184.5 lb. after Christmas eating.  I'll work back down in the next couple of weeks.

December 25- some easy early morning calisthenics: 5m of alternating dips and chins (15 reps each), then 5m of pistol squats (10/10 reps), done at a medium pace.  Later, a few pushups. After supper, did a 20m upper body workout on the power tower before bed. 5m each of chin-ups (23), vertical leg raise (40), dips (30), and atlas pushups (30). Again, just a medium workload, probably 70% of an all-out session. No soreness the next morning.

December 23, 24- off

December 22- Long cycle clean and jerk. Felt a little stiff from yesterday's half marathon session, so I did some speed work with lighter bells. Warm up: 2x16k: 2 sets of 1m @ 8rpm. Work set: 2x12k: 6:10 @ 12 rpm = 74 reps. Stopped while it was still easy.  I'll probably take a few days off from Kettlebell lifting over Christmas. Ordered a pair of 18k's last week- perhaps they will be here by the end of the week.  I plan to work in sets of up to 80 reps with the 18k's, while continuing to do 80+ with the 16k's.  Over time, I'll transition to the 18k's exclusively, then test my max with the 16k's again.  I've owned 100 reps with the 12k's and 14k's, and hit it once with the 16k's.  I'd like to work up to 100 in 10m with each weight before progressing, but we will see.  At my age, there is a point of diminishing returns.  I'll have to watch for it.

December 21- 182.5 lb. Started the day with a few hours of manual labor, building a goat shed out of pallets and plywood.  About three hours of actual lifting, carrying, and building.  Did five minutes of alternating chins and dips before coming home: 18 reps of each in 5m, one easy single at a time.  Kettlebell training: one arm long cycle half marathon, 16k. 30m @ 10rpm, switching hands every :30 = 300 clean and jerks 30m. Heart rate at end: 176 bpm. About 500 calories burned.

December 18- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm = 81 reps.  With this weight, 80 reps seems to be the magic number right now. I've hit 102, but that was too fast for daily training.  Any slower, and I'm resting too long.

December 17- 182.5 lb. Started some training, but legs were sore from yesterday's pistol squats.  Long cycle clean and jerk, 2x16k: 2 sets of 1m @ 8rpm. Jerk, 2x12k: 2m @ 12rpm.  Decided to rest today and hit some serious training tomorrow.

December 16- 180.5 lb. Worked on the land carrying, dragging, and hauling for several hours.  Took a break and did some bodyweight training: 5 minutes each of chin ups (27 reps), pistol squats (17/17 reps), and dips (35 reps). Did not check pulse, but breathing hard and sweating. A little more work, then called it a day.

December 15- 180.5 lb. Worked on the land a few hours hauling trash and wood, then a quick Kettlebell session.  Clean and press, 16k. 20m @ 8rpm, alternating hands each rep. 80/80 cleans, presses, and swings.  Heart rate 150. Calories burned: about 180.

December 14- Long cycle training with the 16k's again. Warm up: 1m @ 8rpm with 2x16k. Work set: 3m @ 8rpm with 2x16k. Did not feel especially strong today, so switched to single clean and jerk, 16k: 20m @ 9rpm with 1 hand switch = 90/90 reps. HR at end of set: 180 bpm. Over 400 calories burned this session. 

December 13- a little upper body bodyweight training before bed. 5 minutes of chins (25 reps) and 5 minutes of dips (33 reps).

December 12- long cycle clean and jerk, 2x16k. Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm. Feel really good with this weight and pace, though my HR was about 180.  Considering picking up a set of 18k bells so I don't have to tape weights on the 16k's and can alternate between 16k and 18k.  Rested 8m, then see-saw press, 2x16k: 2x10/10 = 20 reps per arm. Crush curls in goblet squat position, 16k: 2x10.  Later in the evening, practiced kata: Taegeuk 1-8.

December 11- got my 24k bells out of storage. Did some easy swings, clean and presses.  Did long cycle: 9 sets of 1m @ 6rpm = 54 reps total.  Spread out over about two hours while working on other projects, just to give a little stimulus with heavier bells. In the afternoon, hardstyle swings with 24k: 10 on the minute for 20 minutes = 100L/100R.

December 10- did some bodyweight training before 8 am with my new power tower. Did 5m each of chins (20 reps), pistol squats (10/10), and dips (32).  Just did singles, doubles, and triples at will for 5m, then moved to the next exercise. Worked at about 70%.

December 9- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm = 80 reps.  This has become my standard workout, it seems. I planned to do more with the 20k's but they are at the gym where I am a member. I only have 16k and 12k bells at home.  10m sets with 16k's has become a new baseline that I can reach just about every time I try. I'm sure this will carry over to the 20k's.

December 8- Legs sore from yesterday's pistol squats, so some easy swings to work it out: 8m of continuous sport-style swings with a 12k, changing hands every minute. About 250 swings.

December 7- Hunted early.  Sat in a stand for about two hours, then shot a deer.  Tracked her for two hours through hilly terrain, so I got my cardio (but no deer). Bodyweight training on my new power tower: 5,4,3,2,1 reps of chins, dips, pistols per leg.  Dips and chins were easy, pistols were ugly and difficult.  Finished with 10 easy clean and presses per arm with a 16k kettlebell.

December 6- Some afternoon training at home. Long cycle clean and jerk, 2x16k. Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm = 80 reps.  Rested 6m, then dips and chins: 20 of each in 10m, keeping moving.

December 5- Trained in the afternoon. Weighed 180.25 at 4pm, so probably woke up about 178-179. Did a few easy, sporadic sets of 5 dips and chins. Greased the groove pistol squats on a decline. Probably 10 reps per leg over 3 hours.  Did not feel like long cycle today, so I did some easy swing cardio.  Because of the move, my heaviest kettlebells at home right now are 16k. I did 10 hardstyle swings on the minute for 30 minutes, switching hands each set.  Worked out to a :20/:40 work/rest ratio. 150/150 swings. Average heart rate 135. About 387 calories burned.  This was really easy- just some cardio and movement.

December 4- no real training, but went to a parade and walked quite a bit after dinner.

December 3- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. Work set: 5:30 @ 8rpm = 44 reps. 52 total. Some easy prehab: 15 reps each of: curl and press with 15 lb. dumbbells, flies with 15 lb. dumbbells, leg extensions and leg curls with 50 lb. Concept II Rower: rowed 20 minutes (3300k). 7 minutes of sauna.  In the afternoon, 2x5 dips and chins. Long cycle clean and jerk to warm up, 2x16k: 1m @ 8rpm. Clean and press, 16k: 20m @ 8rpm, alternating hands = 80 swings, cleans, and presses per arm. Total working time today: 47:30 of lifting/rowing cardio.

December 2- day off

December 1- Clean and press, 16k. Warm up: 2m @ 8rpm, 1 hand switch. Work set: 12:30 @ 8rpm, alternating hands = 100 clean and presses, 100 swings. Rested a while, then snatch, 12k: 6m @ 12rpm, 1 hand switch = 36/36 reps.

November 2015 Training Log

November 30- 180 lb. Hit the gym early. Long cycle clean and jerk, 2x20k: 1m @ 8rpm.  Some hot spots on hands from yesterday's cleans, so did short cycle jerk: 5m @ 8rpm = 40 reps. Shoulders and triceps felt fatigue, but legs and conditioning were fine.  See-saw press, 2x20: 4 sets of 5/5. Chin ups: 5, 5, 3. Dips: 10, 5. Trap bar deadlifts: 7 reps with 135, 5 reps with 205.  10 minutes in sauna.

November 29- Lifted at home. Long cycle clean and jerk, 2x16k. Warm up set: 1m @ 8rpm.  Work set: 10m @ 8rpm = 80 reps. Rested 4m, then double cleans, 2x16k: 5m @ 10rpm = 50 reps.  Total of 138 cleans, 88 jerks with 2x16k.

November 28- A quick session at home: 16k snatch:6m @ 12 rpm = 36/36 reps.

November 25- got to gym early.  Long cycle clean and jerk, 2x20k. warm up: 1m @ 8rpm. Work set: 5m @ 8rpm = 40 reps.  Rested a few minutes, then jerk, 2x20k: 2m @ 8rpm = 16 reps. Rested a few minutes, then half snatch, 20k: 4m @ 12rpm, 1 hand switch = 24/24 reps. Concept II ergometer: rowed 1k meters in 6:00. 10m in the sauna.

November 24- 181 pounds. Half snatch, 16k: 10m @ 12 rpm, 1 hand switch = 60/60 reps.

November 23- first training day in over week.  Went to Atlanta for a conference, and took it as a layoff. In the gym today, long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. Work set: 5m @ 8rpm = 40 reps.  First session with the 20k's in a while.  Not a hard set, but I don't think I have 10 minutes in me at this pace. Rested a few minutes, then clean and press, 20k, alternating hands, at 8rpm = 20/20 clean and presses.

November 14- Long, hard day. Spent several hours early assisting with bush hogging my property.  Walked in front of the tractor, and dragged out stumps, cinder blocks, fencing, or whatever else was in the way. Early afternoon, split firewood for about an hour. Then went to the gym. Back squat, 135 lb.: 3:20 @ 6 rpm = 20 reps. Clean and press, 95 lb.: 5 sets of 5 = 25 reps.  Chin ups: 2x5, dips: 1 set of 10.

November 13- Trained at home today. Long cycle clean and jerk, 2x16k: 6m @ 10rpm = 60 reps pretty easy. Rested a few minutes, then 2m of 2x16k jerks @ 8rpm = 16 reps. Rested a few minutes, then 2m of 20k half-snatches @ 12 rpm = 12/12.

November 11- A few hours of easy bowhunting.  So easy I did not shoot anything.  Came home and did 10m of half snatches with a 16k @ 12 rpm, 1 hand switch. 60 half snatches per arm, after not snatching at all in so long I can't remember.  Now that the Atlanta meet has been canceled, I'll be able to focus on lifts other than long cycle.  I'll be incorporating snatches and half snatches, jerks, and short cycle presses, as well as working on improving long cycle. When  feel that I own 100 reps with the 16k's, I'll start working in the 20k's.

November 8- 177.5 lb. Evening training in the gym. Clean and press, 16k, hand switch every rep. 37:30 @ 8rpm = 300 reps.  150 swings, cleans, presses per arm. Heart rate at end of set: 162 bpm.

November 7- 177 lb. Long cycle clean and jerk, 2x16k: 7m @ 10rpm = 70 reps. 

November 6- 176 lb. Long cycle clean and jerk, 2x14k.  Warm up: 1m @ 10rpm. Work set: 10m @ 10rpm = 100 reps.

November 5- Morning gym session.  Warm up, then 16 minutes on the Concept II.  Still focusing on learning the machine and getting accustomed to the movement without getting DOMS before the meet.  Some easy curl and presses with 15 lb. dumbbells, and a few easy chins.  Sauna and hot tub.  Just an easy day.

November 4- First training session at new gym.  Joined the gym since I won't have my garage gym available when we move. Brought in the 16k's and did a set of long cycle clean and jerk: 6m @ 10 rpm = 60 reps. First early morning (6:30) training session, so I'm pleased with an easy set of 60 at that hour.  Did my first session with the Concept II rower. Rowed 15 minutes at about 24 strokes per minute.  Burned 114 calories.  Don't remember the watts or distance.  Still learning my way around the machine.  Sat in the hot tub for about 10 minutes and stretched.

November 3- 178.5 lb. No serious training. Took a 50 minute walk through Morganton while my son was at a guitar lesson.

November 2- 179 lb. Long cycle clean and jerk, 2x14k. Warm up: 1m @ 12rpm. Work set: 10m @ 10 rpm = 100 reps.  Later, two sets of curl and presses with 20 lb. dumbbells.  Clean and press, alternating hands every rep, 20k: 5m @ 8rpm = 40 reps.

Long Cycle 102 reps 16k

A new PR today- 102 clean and jerks with 2x16k in 10m.  Most of my training has focused on high rep sets of lighter weights- 12k and 14k, as well as fast 5m sets with the 16k's.  For the first time ever, I think I'm reaching my potential with a Kettlebell weight before moving up. Maybe 120 is in my future?  I've done 120 with the 12k's, so I can handle the tempo.  I'm enjoying these long, light sets, and am in no hurry to start back with the 20k's.

October 2015 Training Log

October 31- Clean and press, 16k. Alternated hands every rep. 30m @ 8rpm = 240 reps.

October 27- 181 lb. Long cycle clean and jerk, 2x16k. 102 reps in 10m: 9m @ 10rpm, with a 12 rpm sprint the last minute.  This is my first triple digit set in 10m with this weight.  The North American record for the 85k weight class is 101.

October 24- Long cycle clean and jerk, 2x14k. Warm up: 1m @ 10 rpm. Work set: 10m @ 10 rpm. Sprinted the last minute and got 13 reps. 103 reps in 10m. Changed shoes and spread mulch for 45 minutes.

October 22- 179 lb. Quick clean and press session with 16k: 20m @ 8rpm, hand switch every rep. 80 cleans, swings, and presses per arm in 20 minutes of nonstop work.

October 21- 178 lb.

October 20- 178.5 lb. Long cycle clean and jerk training, 2x16k.  91 reps in 10m.  9 rpm for the first 9m, then 10rpm for the last minute. This is a new PR. The record for my weight class is 101.  If I can beat that in Kennesaw in 3 1/2 week, I'll hold a new North American record.

October 19- 179 lb.  Training: snatch/press/clean/jerk/swing chain with 16k. Switched hands on the swing each time.  Four cycles per minute for 15m, so each arm did 30 snatches, presses, cleans, jerks, and swings.

October 18- Long cycle clean and jerk, 2x14k (12k with 5 lbs. attached- 14.25k).  Warm up: 1m @ 10rpm. Work set: 10m @ 10 rpm = 100 reps. This is the heaviest I have ever done for 100 reps in 10m.  I can get 100 with the 12k's just about any time I try, and can go 5-7m with the 16k's at this pace. Working with the 14k's should split the difference and build strength and endurance for the 16k's.

October 17- Lousy training day. Low energy.  Got 1.5m long cycle with the 16k's in long cycle, but just not feeling it.  Jerk, 2x12k: 2.5m @ 20rpm = 50 jerks.

October 16- Clean and press training, 16k.  30 minutes, 8 rpm, switched hands every rep. 240 reps total, so 120 swings, cleans, and presses per arm in 30m.  Pulse at end of set: 156.  Really enjoyed this session.  Did it outdoors, about 65 degrees. Kept good technique throughout; everything felt strong, could have gone longer. Got my strength endurance and steady state cardio in one session.

October 14- 179.5 lb. Painting again today.  Took a quick break about 5 p.m. for a long cycle session. 2x12k.  Warm up: 1m @ 10rpm. Work set: 108 in 10m. 10 rpm for 8m, then a 14rpm sprint the last 2m.  I think I pretty well "own" the 12k's.  I'm going to add weight to them and work up to this level of proficiency with 2x14k, while continuing to train long sets with the 16k's.  I plan to lift 16k's in Atlanta in November, and break the North American record for my weight class.  The record is 101 reps. 

October 13- 180.5 lb. Painted all day, then in the evening, did 20 minutes of clean and presses, alternating hands, with a 16k. About 5 rpm pace.  About 50 easy cleans, swings, and presses per arm.  Worked up a sweat.  A good little strength endurance session. 

October 12- 180 lb. Long cycle clean and jerk training.  Warm up: 1m @ 10rpm with 2x12k. Work set: 5m @ 10rpm with 2x16k = 50 reps.  Worked to the point of discomfort, but not a max set.  I could have gotten 7m at this pace if I had pushed. Just training, not testing.  Cooled down with 1 arm long cycle, 16k: 1m per hand @ 10 rpm.  Later, took a brisk walk for about 45 minutes.

October 10- 180 lb.  Some easy training.  Squat: 5x5 @ 135 lb. Bench press: 2x5 @ 135 lb.  Classical (half) snatch, 12k: 10m @ 12 rpm = 60/60 rep.

October 9- Long cycle clean and jerk, 2x12k: 15m @ 10rpm = 150 reps.  This is a PR for total reps and for time at this pace. Previous best was 120 rep in 10m.  Later in the day, some easy presses with 16k, 20k, and 24k.

October 6- Long cycle clean and jerk, 2x16k: 10m @ 9rpm = 90 reps. This ties a PR, and was the easiest I've ever done a set this hard.  Followed with about three hours of mulching, weed-eating, and chainsawing.

October 4- Quick afternoon session. Warm up with some mobility work.  Long cycle clean and jerk, 2x12k: 10m @ 12rpm = 120 reps.  I think I have done this once before, but if so, only once.  It was a challenge for my cardio, but not for legs, shoulders, or grip.  No knee pain afterward.  Rested 2m, then two sets of 10 curl and press with a pair of 20 lb. dumbbells, just to even out the workload around the shoulder and elbow.

October 3- 179 lb.

October 1- Long cycle clean and jerk.  2x24k: 1m @ 6rpm.  2x16k: 10m @ 8rpm = 80 reps. Dumbbell curl and press, 20 lb.: 2 sets of 10.  Dumbbell fly, 20 lb.: 2 sets of 10. Back squat, 135 lb.: 2 sets of 10.

September 2015 Training Log

September 30- Long cycle clean and jerk, 2x12k.  Warm up: 1m @ 12rpm. Work set: 10m @ 10 rpm = 100 reps.  Curls, presses with 12k bells: 10 each. Curl and press with 20 lb. dumbbells: 10 reps. I'm planning to incorporate short sets with 2x24k, and focus on getting to triple digits with 2x16k.

September 29- Long cycle clean and jerk. Warm up: 1m  @ 10 rpm, 2x12k; 1m @ 10 rpm, 2x16k.  Work set: 2x20k: 6:20 @ 6rpm = 38 reps.  Was trying for 60 reps in 10m, but left knee started hurting about 6m in.  Hurt the rest of the day.  Every time I get any real volume with heavier weights, some weak link starts hurting.  I'm going to back off to 12k and 16k bells.

September 24- Decided to train a little after five day layoff with an upper respiratory infection.  I’m still not back to 100%, but improving.  Long cycle clean and jerk, 2x16k. Did a 10m set without any particular pace, just a test.  Got 87 reps.  My best ever is 90, so this is 97% of my best.  I could have done more, but held back early in the set to conserve energy. Not a true max, but close.  Grip and legs felt fine, conditioning held up well.  During my time off from training I have worked on stretching and resting.

September 22- Worked in some easy 16k swings. 20m of 10 swings on the :00 and :30. 200 easy swings.

September 19- Long cycle training.  Starting back with a deload after the mini-peak in my cycle.  Warm up as usual with 1m @ 8rpm each with 2x12k, 2x16k.  Work sets: 2x28k: 1:15 @ 4rpm = 5; 2x24k: 3m @ 6rpm = 18; 2x20k: 4:25 @ 7rpm = 31. Stretching.

September 18- GPP training- 38 minutes splitting and stacking firewood.

September 17- Long cycle clean and jerk training.  Warm up: 1m @ 8rpm with 2x12k, 2x16k. Work sets: 2x28k: 2m @ 4 rpm = 8; 2x24k: rest 2m; 4:30 @ 6rpm = 27; rest 4:30 2x20k: 6:25 @ 7rpm = 45. Rest :30, then air squats: 10m @ 10rpm = 100 easy reps.  This was the first mini-peak in my current cycle, and so far, I've made all sets as written. 

September 16- pushups: 9, 20, 13, 14.

September 15- Several hours of yard work and hauling stuff, then some bodyweight training. Air squats: 10m @ 10rpm - 100 reps.  Nice and slow, working the ROM of my stiff knee.  Pulse 126 at the end, so some nice easy cardio.  Later, pushups: 8, 18, 12, 13.

September 14- Long Cycle Clean and jerk training in the evening after about four hours of loading and building a deck.  Tired, but pushed through.  Warmed up with 1m @ 8rpm with 2x12k, 2x16k.  Work sets: 2x28k: 1:45 @ 4rpm = 7 reps; 2x24k: 4m @ 6rpm = 24 reps; 2x20k: 5:40 @ 7rpm = 40 reps. Knee feels much better.

September 13- a little Kettlebell "jogging" with a cast iron 16k at the RV. 20m of nonstop lifts, including clean and presses, snatches, swings, and round the body passes.  Just moving for time.  Pushups: 6, 14, 9, 10.

September 12- left knee and lower back very stiff. Brisk 30 minute walk for easy recovery. Kettlebell training: hammer curl with a 16k Kettlebell: 20 reps. Press, 16k: 20 reps per arm. Sport style swing, h2h, 16k: 3m @ +- 33 rpm = +- 100 reps.  Pushups: 5, 12, 8, 9.

September 10- Warm up: long cycle with 2x12k, 2x16k: 1m @ 8rpm. Work sets: 2x28k: 1:30 @ 4rpm = 6; 2x24k: 3:30 @ 6rpm = 21; 2x20k: 5:25 @ 7rpm = 38. 

September 7- Early morning basic dumbbell training. 20 reps each of curl, french press, lateral raise, flys, reverse flies with a pair of 12lb. dumbbells. Long cycle training.  Warm up: 1m @ 8rpm with 2x12k, 2x16k.  Work sets: 2x28k: 1:30 @ 4rpm = 6; 2x24k: 3:10 @ 6rpm = 19; 2x20k: 5:50 @ 6rpm = 33.  Curls, 20 lb dumbbells: 15. See-saw press, 2x16k: 15/arm. Several hours of heavy work, hauling lumber.

September 5- Long cycle training. Warm up: 1m each @ 8rpm with 2x12k, 2x16k.  Work sets: 2x28k: 1:15 @ 4rpm = 5; 2x24k: 2:40 @ 6rpm = 16; 2x20k: 4:15 @ 7 rpm = 30.  < 2m rest between all sets.  10 easy curl and presses per arm with a 12k kettlebell.  Drove out to land and split firewood for 30m nonstop, stacked it for 4m. Rested a while, then mowed with the scythe for about 15m.

September 3- Started today training with a template from the Kettlebell Sport Training Program Generator.   Warm up: long cycle, 1m @ 8rpm with 12k, then 16k. Work sets: 2x28k: 1m @ 4 rpm; 2x24k: 2:20 @ 6rpm =14 reps; 2x20k: 3:30 @ 7 rpm =25 reps.  Rested a few minutes, then squats with a 95- lb. barbell: 5m @ 6rpm = 30.

September 2- early morning cardio: 30m of heavyhands walking.  Started with 2m with the 12 lb. dumbbells, doing curls and presses while walking briskly.  Switched to 3 lb. dumbbells and did basic heavyhands moves, punching, etc.  Stopped twice to do 50 jumping jacks.  Easy cardio, heart rate in the 130's-140's.  Later came out and did some manual labor at the farm.  Spent about 20 minutes working with a scythe I bought, cutting weeds and grass for the goats.

September 1- bought a pair of competition 28k kettlebells today, and sold my cast iron 28k's.  Got a good deal on each.  Now I have a full set of pairs of comp bells from 12k to 32k in 4k increments. Training: Long cycle clean and jerk.  Warm up: 10 reps with 2x12k and 2x16, untimed. Work sets 2x28k: 1m @ 4rpm, just to acclimatize to the new bells. 2x20k: 5m @ 6rpm = 30 reps.  Then played around with jerks: 2m @ 10rpm = 20 reps with 2x12k.  Easy session today.