February 2015 Training Log

Feb. 28- 180 pounds.  Dawn and I had friends over for dinner, and I blew my eating discipline big time.  Fasting today as a reset.  At about 2:00, after 18 hours of fasting, I did a swing session.  I did Mark Reifkind's "Strength Matters" swing test: 10 minutes of 2 hand swings, 10 reps at :00 and :30 = 200 reps.  I used a 28k, the size for men in my weight class.  Pulse at the end was 160-170.  Felt it in traps and grip most. I definitely need to swing more to build resilience, grip endurance, and explosive hip and leg strength.  This will carry over to long cycle.  Evening update: fasted 22 hours today, then a light supper.  Went to be weighing 179.  Last night I weighed 184 at bedtime.

Feb. 27- 179 lb. Ate a huge meal last night to celebrate with my mom- lots of carbs, so holding some water weight.  Still, reduced consumption today to get it off.  I want my weight to go the other direction.  Today's training: Long cycle clean and jerk: warm up: 1m @ 5rpm.  Work set: 5m @ 5rpm = 25 reps.  Rested a few minutes, then jerks, 2x24k: 2m @ 8rpm = 16 reps. Rested a few minutes, then hardstyle swings, 28k: 10 on the minute for 30m = 300 swings.  Changed hands every minute. Average HR 150 throughout the set. About 450 calories burned in swings, about 100 in long cycle.  So far today (1:00 p.m.), I've burned more than I've eaten. 

Feb. 26- 176 lb. No training today.  Shoveled snow for about 30 minutes, then went out to the land and walked in the snow.  Call it a recovery day.

Feb. 25- 176 lb. Long cycle clean and jerk, 2x24k: warm up: 1m @ 5rpm. Work set: 6m @ 5rpm = 30 reps.  Did a few easy long cycle reps with 2x16k, then swings, 32k: 10 one hand swings on the minute for 10m, alternating hands = 100 swings.  Five dips, three high pulls with 135 lb. barbell.

Feb. 24- 177.5 lb. Easy cardio on the Nordic Track- 60m, average heart rate 135-140.  About 800 calories burned. Fasting window: 18 hours. Extremely low carb diet today.

Feb. 23- 178 lb. Warm up: long cycle clean and jerk, 2x24k: 1m @ 5 rpm, 1:30 @ 5rpm.  Work sets: 2x28k: 4 reps @ 5rpm pace; 2x24k: 2m @ 6rpm; 2x20k: 10 reps, 11 reps @ 6rpm pace. Rested a few minutes, the long cycle clean and jerk 2x16k: 10m @ 8rpm = 80 reps.  Rested a few minutes, then 30 quick squat jumps with a 100 lb. barbell. Finished with 2 sets of 10 two arm swings with 108 pound kettlebell.

Feb. 22- 179 lb. Warm up: long cycle clean and jerk, 2x20k: 2 x 1m @ 6 rpm. Working set: single clean and jerk, 24k. 14m @ 6rpm, 1 hand switch = 42 left, 42 right. Working grip and shoulder endurance, and general conditioning. Barbell military press from rack: 5x5 with 100 lb.  One set of 10 sport-style, two hand swings with 108 lb. kettlebell. Practiced kata: Taegeuk 1-8. Fasting window: 17 hours.

Feb. 21- 177.5 lb. Long cycle clean and jerk, 2x24k. Warm up: 1m @ 5 rpm. Work set: 5m @ 5rpm. 30 reps total with 2x24k. Rested 5m, then long cycle clean and jerk, 2x16k: 10m @ 6rpm.  Rested a few minutes, then barbell clean and press, 100 pounds. Eight clean and press singles, then five presses after the 9th clean. 9 cleans, 14 presses.

Feb. 20- 178 lb. Barbell clean and press: 10 reps in 5m with 100 pounds.  I'm intentionally keeping these light, since they are not a priority, and I don't want my pressing to take away from long cycle. Later, did 21 minutes on the Nordic Track, followed immediately by 10 clean and presses per hand, then 1m of swings per hand, then 5 windmills per hand, all with 16k. Total of 25 minutes of easy cardio.

Feb. 19- 177.5 lb. Very cold today (6 degrees at sunrise), so I brought my old cast iron 16k up from the garage last night. Today's training was in the upstairs bathroom. 20 minutes of the following complex: snatch, press, clean, jerk, swing (transfer). I really like this combo- it strings the classical kettlebell lifts together and gives a good cardio workout.  Heart rate in the 150's, so about 300 calories burned.

Incidentally, I was reminded how much I like this kettlebell.  It's an old Muscledriver Grey Series 1 bell, bought in 2006.  It was my first kettlebell, and I enjoy getting it out every so often.  It's perfect for sessions like this one. 

Feb. 18- 178 lb. Long Cycle clean and jerk, 2x24k. Warm up: 1m @ 5 rpm. 5m @ 5rpm = 25 reps.  They felt heavy after the lighter weights, but conditioning held out fine. Rested a couple of minutes, then did barbell clean and press, 100 lb. 1 rep every 30s for 5m = 10 reps.  In and out quickly, nothing too hard today.

Feb. 17- 177.5 lb. Seem to have stabilized at 7 pounds lost.  No serious training today- walked around the property for a while, and shoveled some snow. Did 10 easy barbell clean and presses with 100 lb., which is about 70% of my estimated 1rm of 135.  Energy level was good, but shoulders were sore from yesterday's long cycle volume and barbell presses. Fasting window: almost 15 hours.

Feb. 16- 177.5 lb. It's been a week since I started last week's fast, and I'm holding at 7 pounds lost.  That's good.  It's halfway between where I was, and where I want to be, at 170 to be in the 78k class.  I'll continue using IF, and make better food choices, to work the other 7 off.  Fasting window: 16 hours.

Training: long cycle clean and jerk, 2x20k: Merkullin Pyramid @ 6rpm. 1m, 2m, 3m, 4m, 4m, 3m, 2m, 1m.  1m rest between sets. 120 reps total.  I think that's a volume PR with 2x20k, so I'm pretty pleased with it after dropping weight. Rested a few minutes then did 6 single clean and presses with 115 lb. Rested as needed between reps.  Power cleans, strict presses.  Spinal decompression: 30 seconds hanging from the pullup bar; 30 seconds "standing" on the dip bars.

Feb. 15- 177.5 lb. Movie with popcorn last night for valentine's date.  My diet was undisciplined the last two days due to events I attended, but now it's time to get it back under control. I'm going to start intermittent fasting- which is where my fasting last week was leading. Ate a small supper last night after the movie, about 8 pm.  I'll fast today until after church, so 16-17 hours, then be sure to wrap up eating by 6 so I can get on a regular schedule of 18 hours fasting, 6 hours feeding.

Today's training: 30 minutes of 24k swing intervals. 10 swings at the top of the minute, alternating hands on the minute, for 30 minutes. 300 swings, hardstyle, with biomechanical breathing. Came back about 30 minutes later and did some pressing- bench press, 135 lb.: 5 reps.  Barbell clean and press, 115 pounds: 5 singles.

Feb. 14- 176 lb. Went to a wedding last night and ate a lot of barbeque, and a little cake.  Training: long cycle clean and jerk, 2x18k.  Warm up: 1m @ 5rpm.  Rested 1m, then 10m @ 5 rpm.  Did an 8rpm sprint in the last minute for 53 reps.  First 10m set with any weight in 9 days.This is the set I need in May for rank 1 with the 24k's.  Not terribly difficult, but harder than it would have been a week ago.  The week off, fast, and weight loss have taken a toll.  My grip fatigued faster than usual, though the bells and garage were freezing- it's 21 degrees outside. Rested two minutes, then did suitcase hold with 2x24k, 1m.  Rested 30s, then hung on the pullup bar 30s.  Finished with 10 reps front and back on the Roman chair, slow, with a stretch and pause at the bottom.

Feb. 13- 175 lb.  I'm closing in on 10 pounds lost in 5 days.  I've had no stomach problems since I started eating again.  I'm eating less, and way fewer carbs.  I feel fine all day, but did fatigue more quickly in the gym yesterday. It looks like I'll have no trouble getting into the 78k weight class long before the meet, and adapting to lifting at this lower body weight.  I expect to be under 171.6 by next week, and will keep my diet in check to stay there.   This calls for a revision of my strategy, since one element of it will have been achieved.

Rank I requires 53 reps in the 78k class.  That's 5 rpm, with an 8rpm sprint in the last minute.  This should be a very manageable pace.  I've been trying for rank 1 for two years this May.  I don't care about beating the other competitors- I want my 53 reps and my rank 1 pin. So I'm going to focus on long sets @ 5rpm with the 20k (I may have to step back to 18k's for a while), then 22k.  I need 15 minute sets to ensure that I have enough steam to push through 10 minutes on the platform with enough left for the sprint.  I'll also do volume work with 20k and 24k bells.  The Merkullin Pyramid is a great cardio and volume session.  Done strictly, it lasts 27 minutes, and includes 20 minutes of lifting.  At 5rpm, that's 100 reps. I'll probably use this format for my volume work with the 24k's, starting with 1,2,3,3,2,1 and working up to the full protocol. When I can consistently do 15m with x2x22k, and hit 100 reps in a session with the 24k's, I'll have no problem working up to 53 reps. 

I'll keep the additional cardio I've been doing.  Merkullin Pyramids can be cardio one day a week, then I can add a 20+ minute run one day, and a long session on the Nordic Track one day.  I've enjoyed doing short V02 max snatch sessions this week- I may use these to substitute for the runs on the coldest days (it's 19 degrees right now).

Today's Training: 25 minutes on the Nordic Track, average heart rate 140.  Approximately 338 calories burned. Took a break and ate a little, then practiced some Olympic lifting. Did 10 clean and jerks with 135 lb. Mix power cleans and squat cleans, power jerks and split jerks. Then 10 power snatches. Four with only the bar, then 6 with 95 lb.

Feb. 12- 176 lb. Down 8.5 pounds since Monday (4 days). Visibly lighter and leaner.  Ate a light supper yesterday of eggs and sausage- maybe a total of 900 calories yesterday after fasting for two and a half days.  I feel good- very little hunger, mentally sharp, ready to start training again today.  I have not had a real training session in a week.  This layoff has been good, but I'm ready to get back to work! 106 days until I can earn rank 1 at the Throwdown meet in Charlotte.  I've reached half of my weight loss goal if I can keep it off, and have three months to drop the other 7-8 pounds and enter the 78k class.

Today's training: long cycle clean and jerk with 2x20k. 1m @ 6rpm, 1m @ 6 rpm, 3m @ 5 rpm, 2m @ 5rpm, 1m @ 8 rpm, 1m @ 9 rpm.  1-2m rest between sets. 60 reps in 10m work.  I definitely felt a difference in my performance after a week layoff, fasting and dropping some weight.  The bells did not feel heavier, but I fatigued quickly. I ate some carbs about 30m before lifting- the first carbs I've eaten in 4 days.  I'll be back up to speed in a hurry, and if I reach my weight loss goal, then my rank standards drop by 4 reps, so that's money in the bank.  I'm sure a week or two of training will have my performance back up to where it was.

Feb. 11- 177.5 lb. Down 7 lb. in 57 hours of fasting.  Have not really experienced negative side effects. I've had some food cravings and one headache, but I think it's mostly in my head.  Very little hunger.  Breathing and sleeping better.  I'm drinking 1.5 gallons of water each day to avoid dehydration.  I've been reading about losing "water weight" when fasting, then putting it back on.  I've consumed 24 pounds of water in the last two days, and have lost 7 pounds, so I think in this respect, I'm doing fine.  7 pounds of fat would be over 24,000 calories burned, which is more than 4 times what I've probably burned in the last two and a half days.  However, I've been reading about other effects of fasting, including up a 2,000x surge of growth hormones, as well as various catabolic and repair functions that start when the digestive system gets a rest, so presumably there is more going on than simply burning calories.

Started reintroducing food around 10 am.  A little peanut butter.  Later, some eggs cooked in butter, then a little chicken. Probably fewer than 600 calories of fat and protein.  I don't know if I'll resume feeding yet, or wait until tomorrow.  Feeling fine.

Did VO2 max snatch protocol with 16k  6 rep pace, 15:15, for 10m.  60 snatches per arm.  This is a good way to get moving and elevate the heart rate a little with a small load.  Tomorrow I plan to resume long cycle work.

Feb. 10- 180.5 lb.  Down four pounds with 36 hours of fasting, even though I drank a gallon and a half of water (12 lb.) yesterday. .  It's not all permanent fat loss, of course, but it helps to reset the metabolism and drop a few pounds.  I'll probably continue the fast for another day or two.  Slept well for the first time in several nights.  Woke up with no discomfort from fasting. Did a little easy lifting. 5 sets of 5 clean and jerks with 2x24k.  Rep for rep, the bells felt light, but fatigue set in quickly.  Rep 1 in each set was really easy, but rep 5 was much harder than usual.  I suppose this is due to glycogen depletion from fasting- I've used my glycogen reserves, and am burning fat. 

Feb. 9- 184.5 lb. Have not really trained for the last four days.  Have had a bad head cold, and lots of trouble breathing and sleeping.  I've done a few kata and some easy, low-rep snatches. I'll see what I can do today.  I'm taking a temporary fast to get off the weight I've picked up laying around eating, and to detox.  I'll probably work on easy cardio and mobility today.  Mid-day: 5m of 16k swings, hand switch on the minute then the last :30. Came back about an hour later and did it again, so 10m of 16k swings = about 330 reps.  A few hours later, did clean and presses with 16k: 25/25 = 50 reps. 3 windmills per side, 16k.  In the evening, did V02 max snatches, 15:15 @ 6 reps with 16k. 24 sets of 6 in 12m = 144 reps, after 21 hours of fasting. Used sport style, efficient technique as opposed to hardstyle. Several postural resets during the day.

Feb. 5-8- no training, sick.  Sleeping very poorly.

Feb. 4- 180 lb. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 5rpm.  Rest 1m, then 10m @ 5rpm = 50 reps.  Did a little stretching and a few pistol squats.

Feb. 3- 182 lb.  No training.

Feb. 2- 182 lb. - Long Cycle clean and jerk, 2x20k: Merkullin Pyramid @ 5rpm- 1m, 2m, 3m, 4m, 4m, 3m, 2m, 1m, with 1m rest between sets. 100 reps. Rested about 30m, then jogged for 20m.

Strategy for Early 2015

I’ll turn 38 this year, and I want to make some serious progress in my training.  I hear it gets a lot harder after 40 to do the kinds of things I want to do- earn higher ranks in kettlebell sport, add some functional muscle mass, become more flexible, and build endurance. I’ll start thinking about specific goals when I’m a cycle or two away from my next kettlebell meet at Cyrus Peterson’s gym at the end of May.  That’s six months away, and I have a lot of work to do.  Instead of naming goals, I’m articulating a strategy for the first part of the year.  The over-arching goal is to make rank 1 at Cyrus’ meet, and CMS later in the year at Douglas Seamans’ or Scott Shetler’s meets.

My main obstacle is endurance.  I’ve never been an endurance athlete.  My sports have included martial arts- 30 second kata and 2 minute sparring rounds, and powerlifting. I started kettlebell sport by competing in StrongSport- 4 minutes of strength-oriented lifting.  Most of my kettlebell sport training has included sets in the 4-7 minute range, with the assumption that I can make 10 minutes if I peak my training cycle and try extra hard on the day of the meet.  This has not worked for me.  I can do 10 minute sets with the 16k’s any day, and with the 20k’s some days.  I’ve been trying for rank 1 for two years, and have a grand total of four 10 minute sets with the green bells. Is it any wonder I don’t have the endurance to get 60 reps?  I’m strong enough for the green bells- I just can’t keep going after 7-8 minutes.

So the first component of my strategy is this: lots of long sets.  I’ve taken the 16k’s for a ride for 25 minutes at 5 rpm, and for 20 minute sets at 5 and 6 rpm.  These are the kinds of sets it will take to make 10 minutes seem short, and to build the endurance to stay aerobic for an entire competition set.  A couple of times a week, I’ll hit 20+ minute sets at competition pace (6rpm) with the yellow bells. I like how these sets push me hard, physically and mentally, but don’t beat me up and leave me sore.

The second component is volume work with the 20k’s.  The 20k’s are 80% of the 24k’s, and a higher volume of lifting will build the kind of resiliency I need for the 24k’s and beyond.  Several days a week, I’ll hit triple digit sessions with the 20k’s in multiple, shorter sets at competition pace.  Over time, I’ll increase the volume and the length of each set.

Long term, the strategy is to replace the 16k’s with the 20k’s for my long sets, and the 20k’s with the 24k’s for volume work.  When I can 120 reps in 20 minutes with the 20k’s, and 100+ reps in a session with the 24k’s, then I’ll be ready to start seriously trying for rank 1 again.

Two other components round out my strategy.  The first is to build general endurance and conditioning through means other than long cycle.  Running, Nordic Track, bodyweight drills, kettlebell swings, etc.  I need several 20-40 minute cardio sessions a week, and at least one 1 hour session at low intensity.  Some of my 20 minute sessions will come from long cycle sets, and others from running a few miles, or skiing, or other creative means as the opportunity arises. I’ve tried to get by without additional cardio, assuming my GS sets would carry me.  Josh Dunn, Nico Rithner, and John Beamon all told me this was a mistake.  Okay, I get it.

The second is to get stronger.  I’m strong enough for kettlebell sport- at least at the level I’m trying to achieve.  As Rudnev, Lopatin, Imes, and other top coaches have pointed out, getting stronger does not significantly improve kettlebell sport, unless you are really weak to start with.  However, there is a benefit to incorporating slow grinds into a training regimen. In my case, I’m using the powerlifts.  I’ve settled on Steve Justa’s singles program- 3 to 5 easy singles at about 70% of estimated 1 rep max, most days each week.  This week I’ve used 185 for the squat, 150-160 for the bench press, and 225 for the deadlift.  I’m not going to break any powerlifting records, but it feels good to incorporate moderately heavy grinds after training ballistic lifts for so long.  I’m not in a hurry to put weight on the bar.  This kind of easy strength training takes only a few minutes a day, does not interfere with recovery from running and lifting, and builds resiliency and structural integrity.  Getting stronger slowly is more about health, injury-proofing, and longevity than it is about improving my kettlebell sport numbers.

Last year I worked with a coach, Josh Dunn, for about five months.  His coaching was tremendous, and got me very close to my goal in spite of my mediocre conditioning.  If I had built my cardio base before and during my training with Josh, I’d be worrying about how to reach CMS right now, instead of rank 1.  I’ll probably solicit his help again later this year as I approach my rank attempt at the end of May.  Meanwhile, I need to get ready, which means logging in the miles of running and the thousands of clean reps. 

Dan John makes a distinction between bus bench workouts, which are intended to take an athlete to a specific goal, and park bench workouts, which are simply a matter of showing up and getting the work done.  I’ll get on the bus closer to meet time.  Meanwhile, I’ll see you on the park bench.

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.