November 2016 Training Log

Nov. 30- Long cycle clean and jerk, plus one arm long cycle. Warm up: 1m @ 5rpm with 2x20k.  Work set: 10m @ 5rpm = 50 reps with 2x20k, then immediately transitioned to one arm long cycle, 16k: 20m @ 10rpm, switching hands on the minute = 200 reps. Pulse at end of set: about 180. Rested a few minutes, then bench press, 100 lb.: 3x10. Curl with 20 lb. dumbbells: 3x10.  Foam rolling and stretching.

Nov. 28.  Not a great training day.  Very cold in gym.  Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 5m @ 6 rpm = 30 reps. Rested 3m, then half-snatch, 16k: 6m @ 12 rpm = 72 reps. Have not done these in a long time, so just trying them out again.  Rested a few minutes, then single clean and jerk, 20k: 6m @ 8rpm = 48 reps.  For half-snatches and OALC, hand switches on the minute. A few easy presses, then worked on framing and subfloor at a slow pace for a few hours.

Nov. 25- One arm long cycle clean and jerk, 16k. 30m @ 10rpm - 300 reps.  Did 5m per arm (50/50) for first 10m, then switched on the minute after that. 20 easy curls per arm with a 12 lb. dumbbell for elbow rehab.  Worked for 5 hours on framing and laying subfloor- lots of walking, carrying, bending, crawling, etc. Very tired afterward.

Nov. 23- 175 lb. Long cycle clean and jerk.  Warm up: 1m @ 6rpm with 2x20k. Work set: 8m @ 6rpm with 2x20k, then immediately 22m of OALC with 18k @ 8rpm. 48 reps with 2x20k, 176 reps with 18k, 30 minutes of work total. HR at end of session: 176.  Probably close to 600 calories burned. Rested a few minutes, then easy bench press: 3x5 with 100 lb. Then worked for about 90 minutes laying subfloor.

Nov. 21- One arm long cycle, 18k. 30m @ 8rpm = 240 reps. Switched hands on the minute. Then 3.5 bench press, 100 lb.

Nov. 14. Another half marathon set training set to break the monotony.   16k long cycle, 30 minutes @ 10 rpm, switching hands on the minute. 300 reps.

Nov. 11- Again, not feeling strong today.  Been very busy, and fatigue is piling up. Warmed up with long cycle, 2x22.5k: 1m @ 5rpm. Work set: 3m @ 5rpm = 15 reps. Bells felt heavy.  Got my head right, then tried a marathon set of one arm long cycle: 176 reps in 20 minutes with an 18k bell. First four minutes were at 12rpm with one hand switch, then dropped to 8rpm and switched hands every minute. Squat: 5x5 @ 70 lb. Military press: 5x5 @ 55 lb. Deadlift: 1x5 @ 115 lb. Pushup with hands on 48 inch elevation: 100.

Nov. 9- Not feeling "on it" today. Warmed up with long cycle, 2x22k5k: 2 sets of 1m @ 5rpm. Work set: 2x24k: 3:30 @ 4 rpm = 14 reps. Could have done more, but my head was not right. Squats: 5x5 @ 65 lb. Bench press: 5x5 @ 55 lb. Bent over row: 5x5 @ 70 lb. Alternated every set with 5 swings with a 40k Kettlebell. 25 squats, presses, rows; 75 swings. Finished with 20 curls (12 lb. dumbbells) and 15 pullovers (25 lb.)

Nov. 7- Long cycle clean and jerk. Warmed up with 2x22.5k: 1m @ 5rpm. Work set: 2x24k: 5m @ 5rpm = 25 reps.  Just practicing with the green bells. Squat: 5x5 @ 60 lb. Military press: 5x5@ 50 lb. Deadlift: 1x5 @ 95.  Just easy barbell work.

Nov. 4- 174 lb. Two sessions today in the middle of a busy day.  Morning: Stronglifts 5x5. Squat: 5x5 with 55 lb. Bench Press: 5x5 with 50 lb. Bent over row: 5x5 with 70 lb.  All lifts were very light, just grooving the movements.  I have not played with a barbell much for the past 18 months, so I'm starting at the bottom.  Felt good.  Second session was late afternoon. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 53 reps in 10m.5rpm for 9m, then an 8rpm sprint for the last minute.

Nov. 2- 174 lb. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Back squat: 2x5 with 135. Dips: 2x5. Pullovers: 1x10 with 20 lb. Curls: 1x15 with 12 lb. dumbbells.

October 2016 Training Log

October 26- 174 lb. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Pushups with hands a 48 inch elevated surface: 1 set of 100. Level chin-ups with feet on a waist-high surface: 2x9. Dips: 2x10. Shoulder bridges: 1x10. Pistols: 20 reps, alternating legs. About two hours of work with a shovel at a moderate pace.

October 24- 175 lb. Long cycle clean and jerk, 2x22.5k (49.5 lb): 10m @ 5rpm = 50 reps. Dips: 2x10.  Elevated pushups with hands on a 48 inch surface: 100 reps in 1 set. Lever chin-ups with feet on a waist -high platform: 2x8.  Pistol squats: 20 reps, alternating legs (10 reps per leg).

October 22- 174- Long cycle clean and jerk, 2x24k: 3m @ 6/5/5 rpm = 16 reps. 4m @ 6/5/5/5 rpm = 21 reps. 2x20k: 3m @ 8rpm = 24 reps.

October 19- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then 100 swings in 5m with 28k. Rested 1m, then 10 getups in 10m with 28k. Then worked for an hour cutting, chucking, and stacking firewood from a fallen tree.

October 18- Did PT at CAP.  Ran 1 mile with a new cadet in 10:21.  Then did pushups in response to a challenge from a cadet: 85 reps. Then 41 situps in 2m.

October 17- Long cycle clean and jerk, 2x22k.  Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then 100 swings in 5m with 28k. Throughout the day, GTG pistol squats. 2 sets of 50 reps of wall pushes and vertical pulls. Long cycle was a little tough, but the rest was nice and easy.

October 13- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 8m @ 6/5 rpm = 44 reps. Rested 4m, then swings, 28k: 100 in 5m. Rested 1m, then getups 28k: 10 in 10m.

October 12- Long cycle clean and jerk. Warm up: 1m @ 6rpm with 2x22k. Work set: 5m @ 5rpm with 2x24k = 25 reps.

October 8- Long Cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 57 reps in 10m. Alternated 6/5 reps, with 7 reps last minute. This set was incredibly easy- everything came together perfectly.

October 5- 174 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. HR about 185. Rested 5m, then swings with 24k: 10 reps on the :00 and :30 for 5m = 100 reps. Rested 1m, then 1 getup otm for 10m with 24k. Swings and getups were much easier than Monday's with 32k.  Getups were a nice cooldown.  Lifted outside in very nice, cool weather.

October 3- Long cycle clean and jerk. Warm up: 1m @ 6 rpm with 2x18k; 1m @ 5rpm with 2x22k. Work Set: 10m @ 5rpm with 22k = 50 reps.  Rested 5m, then 10 swings every :30 with 32k, alternating right and left. Rested 5m, then 1 getup on the minute for 10m with 32k.  Simple and sinister, but with a longer break between swings and getup.  Lifted after lunch. Weighed 175 before, 173.5 after.  Sweated out 1.5 lb.

September 2016 Training Log

Sept. 29- Same as yesterday, coming down with something. No training, a few pistols throughout the day.

Sept. 28- Feeling sick today. Sore throat, cough. No training, but GTG pistol squats throughout the day.

Sept. 26- 176 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then barbell session. Squats, 45lb.: 3x5. Bench press, 45 lb.: 3x5. Bent over row, 65 lb.: 3x5.  Rested <1m between sets.

Sept. 24. - Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps.

Sept. 23- Low energy today. Long cycle clean and jerk, 2x24k:1m @ 5rpm. Single clean and jerk, 24k: 5m @ 6rpm, 1 hand switch.

Sept. 21- 172.5 lb. Long cycle clean and jerk, 2x23k. Warm up: 1m @ 5rpm. Work set: 10m @ 5 rpm = 50 reps. Swings, 49k: 2x10. 36 minutes of working with a pick and shovel.

Sept. 19- 174 lb. Long cycle clean and jerk, 2x23k (50 lb.). Warm up: 1m @ 5 rpm. Work sets: 5m @ 5rpm = 25 reps. Rested 4m, then 1m on, 1m off @ 5rpm for 6 sets.  Some basic bodyweight stuff, and worked with a shovel and pickax for about 45 minutes.

Sept 15. 175 lb. First day of weight training again. A good day. Long cycle, 2x22k. Warm up: 1m @ 5rpm. Work set: 53 reps in 10:00. 5 rpm for 9m, then an 8rpm sprint in the last minute. Rested a few minutes, then did 100 squat benders at an easy pace, took about 7m to do all 100. 2x25 pushups, and a little easy Roman chair and dip work. 10m in the hot tub.

Sept. 10-13- worked on the house. Rented a Dingo excavator to remove dirt, but the clay was so hard packed I had to break it up with a pickax.  About 800 square feet of clay, 8-10 inches deep.  From Saturday to Tuesday morning, Dorian logged 21 hours on the Dingo, and I picked and shoveled most of that time. Very hot.  This was tough to recover from.  I had hand pain and tingling until Thursday, and deep fatigue.  I've never worked so hard in my life. A few days off from training.

Sept. 9- 173.5 lb. An easy run today. Ran for 13 minutes, then walked for 7 minutes.  A couple of sets of 25 pushups. All nice and easy.

Sept. 8- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5 rpm. Work set: 10m @ 5 rpm = 50 reps.

Sept. 6- Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5 rpm. Work set: 53 reps in 10m. 5 rpm for 9m, then an 8rpm sprint the last minute.

Sept. 4- 174.25- Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. A few sets of single pistol squats and one arm pushups throughout the day.

Sept. 3- 173.75 lb. Pistol squats: 2 sets of 10 reps, alternating legs. One arm pushups, wide leg stance: 2 sets of 10 reps, alternating arms. Ran an easy mile in 10:30, then 10 minutes of easy heavyhands with 2.5 lb. 15m in the hot tub.

Sept 2. 174.5 lb. Long cycle clean and jerk, 2x21k (46 lb.). Warm up: 1m @ 5rpm. Work set: 53 reps in 10m. 5 rpm for 9m, then 8rpm sprint last minute. 25 Hindu pushups, 16 snatches (1m) per arm with 21k.

Post-Cycle Testing

I’ve just completed a week of testing after running a long cycle training template for the last seven weeks.  I trained Monday, Wednesday, and Friday most weeks.  Each session consisted of a set at 4rpm with 2x28k, a set at 5rpm with 2x24k, and two sets at 6rpm with 2x20k.  Some days I did additional cardio after my kettlebell training, or on off days. Usually, my cardio consisted of pushing a lawnmower for at least an hour, manual labor, swings, snatches, or running.

The template called for a total of 80 sets.  Rep-for-rep, I got 77 of these sets. The three sets I just did not have in me were the 2x20k sets at the end of the second and third peaks of the cycle.

The training cycle was designed to improve my numbers with the 24k bells.  My goal was 50 reps. I tested with each of the kettlebell weights with which I trained.  Here are my results:

2x28k: 15 reps.  I’ve never trained with the orange bells before, so this was new ground. I got to 11 reps in training, going at 4 rpm.  I tested at 5 rpm, and went three minutes.  15 reps.  Nothing to write home about, but also not a true max.  I just wanted to establish a baseline for future testing.  Probably an 80% effort.  I do feel a lot stronger since I’ve been using these bells.

Video: https://www.youtube.com/watch?v=x6P3C_LMrQ4

2x24k: 40 reps in 10:00.  This is not a PR. I’ve done a single set of 50 reps, and I’ve gotten over 40 a few times last year. I don’t know if these bells are in my head, or if they are still too heavy.  I tried testing at 5rpm twice, and just could not keep going.  It felt too fast and too heavy, even though I got to 37 reps in training at this pace. The good news is that my grip, legs, and shoulders held out fine.  I just could not breathe fast enough to keep going. My technique is stronger than ever.  I decided finally to test for a 10 minute set. I had to drop to 4 rpm to get there. I’ve done tons of 10 minute sets with the 16k, 18k, and 20k kettlebells, but only 2 or 3 with the 24k’s.  This was not the PR I hoped for, but I’ll take a 10 minute set. I could have gotten a few more reps, I think, but I played it safe and settled for a 3-rep improvement over my best set in this training cycle.

Video: https://www.youtube.com/watch?v=FpM4DlwTJDo

2x20k: 76 reps in 10:00.  This is the real PR of this cycle. I held back in both of my previous tests, and could have gotten a few more reps with both the orange and the green bells.  I know that I can get 60 reps with the purples just about any time I try, so I can fall back to a 6rpm pace if I need to.  I got 8rpm for my first 5 minutes, then dropped to 6rpm for a minute.  I slowed down when I had to, and sped up when I could.  This was, honestly, the hardest GS set I’ve ever completed.  It’s the closest I’ve come to throwing up after a set. I fought hard for this one, and I’m very pleased with the result.  My previous best was 70 reps.

 Video: https://www.youtube.com/watch?v=gFvkGCNWBuc

Health:

Two others factors must be considered in evaluating the results of this training cycle.  First, I don’t hurt.  I’ve had problems in the past with my left elbow, both knees, and both shoulders when I’ve gotten to respectable volume with heavier (for me) bells. Early this year, a bout of elbow tendonosis set me back two months. I’ve been doing rehab and prehab work, and my elbow feels great.  I’ve adapted to this workload and weight without pain. 

Second, I lost 7 pounds in the last two weeks.  I don’t know if this had a bearing on my poor performance with the 24k’s, but it could have. They felt heavier at the end of the cycle than at the beginning. This could be accumulated fatigue, or the weight loss, or both.  I’m headed to 170, so I can compete in the 78k weight class in October.  If dropping weight affects my performance, I’ll need to get my weight off sooner rather than later so I can adapt to lifting at a lower bodyweight. 

What’s Next?

I’ll take a back-off week to stretch and rest, and consider my options.  If my math is right, after a next week I’ll have 9 weeks until the meet in Charlotte. I may run another cycle like this one, or I may focus on longer sets with the 24k’s. 

August 2016 Training Log

Aug. 30- 175 lb. Practiced poomsae: Taegeuk 1-8, Koryo.  Long cycle clean and jerk: 2x32k: 6 reps @ 4rpm. 2x28k: 10 reps @ 5rpm. 2x24k: 16reps @ 6rpm. 2x20k: 27reps @ 8rpm.

Aug. 30- 175 lb. Some easy pushups and mobility work today.

Aug 29- 176 lb. Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 9 reps @ 5rpm. 2x24k: 15reps @ 6rpm. 2x20k: 24reps @ 8rpm. GPP work: 2x10 reps of each: Roman chair front and back raise, dips, 1-arm rows with 20k.

Aug. 27- Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 8 reps @ 5rpm. 2x24k: 13reps @ 6rpm. 2x20k: 21reps @ 8rpm.

Aug. 26- 175.75 lb.  ran 2 miles in 19:45.  This may be the first two mile run I've ever done without stopping to walk. Felt fine.

Aug. 25- 175.75. lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 7 reps @ 5rpm. 2x24k: 12 reps @ 6rpm. 2x20k: 18 reps @ 8rpm.

Aug. 23- 176 lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 6 reps @ 5rpm. 2x24k: 10 reps @ 6rpm. 2x20k: 17 reps @ 8rpm.

Aug 19- 177.5 lb. Long cycle clean and jerk, 2x22k (20k with 4 lb. added, so 1/2 pound under 22k). Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps.  This is a good pace and duration.  By the end, it was difficult, and my heart rate was over 180.  However, the set was well within my capabilities. The bells are 96 lb. together, which is 10 pounds less than 2x24k.  If I can drop 6 pounds, I only need 53 reps, so I'm going to keep working on getting very comfortable with 50+ with 22k, then with 24k. Rested about 13 minutes, then 10 presses per arm with 22k. 1x10 dips. 5 chins on rings. 5 pistols per leg. Curls: 20 reps with a pair of 12 lb. dumbbells.

Aug 18- 35 hindu pushups, along with various stretching.  Then shot a fox that was moving in on my hens.

Aug 17- Long cycle clean and jerk, 2x22k: 6m @ 6/5 rpm = 33 reps. Half snatch, 16k: 6m @ 10 rpm, switching hands every rep = 60 reps. Dumbbell curls: 1 set of 15 with 12 lb. dumbbells. Hindu pushups: 35 reps.

Aug 1- Long cycle clean and jerk. 2x28k: 11 reps @ 4rpm. 2x24k: 37 reps @ 5rpm. 2x20k: 31 reps @ 6rpm. Template called for another set of 33 reps with 2x20k, but I just did not have it in me today.  This was the third and highest mini peak.  Hardest session in this template. The next two sessions taper, then I'll test for 50+ reps with 2x24k.  I'll probably also test with 2x28, with a goal of 16 reps (4 minutes) and 2x20k, with a goal of 75+ reps.  It will be a faster pace than I use in training, but I am usually very fatigued before I pick the 20k's up, so it will be interesting to see how I do when I am fresh.  Finished the session with a slow set of 25 Hindu pushups, and 12 curls with a pair of 20 lb. dumbbells.

July 30 2016 training Update

It’s been a while since I’ve posted a training video
update.  Today’s session was the second
hardest in my current cycle.  Next
session is a peak before a taper, then a test for 50 reps long cycle with
2x24k.

Training is great!  I’m
down to 178, and expect to compete in the 78k weight class in Charlotte in
October.  Since this is an AKA meet, 53
reps gets me Rank 1. I felt like I could have gotten 50 reps today, even after
a set with the 28k’s. I’ve never felt this strong and smooth with the green
bells. The purples have never felt lighter. I’m confident of getting 50+ reps
at the end of this cycle.  The next
cycle, I plan to alternate 6/5 reps per minute, and shoot for 55+.

I’ve been working on my cardio through occasional running, pushing a lawnmower,
and lots of swing intervals, in addition to long cycle training.  I'm doing lots of bodyweight training (I've done as many as 90 pushups in one set), and dumbbell rehab work for my elbow.  No aches and pains.  I've never performed this well and felt this good at the same time.

July 2016 Training Log

July 30- 178 lb.  Long cycle clean and jerk. 2x28k: 1 reps @ 4rpm (2:30). 2x24k: 35reps @ 5rpm (7:00). 2x20k: 29, 31reps @ 6 rpm (4:50, 5:10). 

July 28- 179 lb. Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm (2:15). 2x24k: 32reps @ 5rpm (6:24). 2x20k: 26, 28 reps @ 6 rpm (4:20, 4:40). About 18 minutes under the bells.  This is the hardest session I've done so far in this cycle, but I felt strong throughout.  The next two will be tougher before I taper and test. After lifting, pushed a lawnmower for 2 hours and 10 minutes.  Heat in the mid-90's.  Kept the pace slow and steady, stopped a few times to hydrate.

July 27- 179 lb.  No training.

July 26- 180 lb. Did "simple" session today: 100 swings in 5m with a 32k Kettlebell, then rested 1m, then 1 getup on the minute for 10 minutes. Then did 14 sets of 40k 1-arm swings: 5 otm. 30 minutes total.

July  25- 180 lb. Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm. 2x24k: 29 reps @ 5rpm. 2x20k: 23, 26 reps @ 6 rpm.  Easy run: 10 minutes.  Worked for 90 minutes on waterproofing new house.

July 22- 180 lb. Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 25 reps @ 5rpm. 2x20k: 21, 23 reps @ 6rpm.  Total of almost 15m under the bells today.

July 20- 180.75 lb. Long cycle clean and jerk. 2x28k: 7 reps @ 4rpm. 2x24k: 22 reps @ 5rpm. 2x20k: 18, 20 reps @ 6rpm. Two-hand swings, 49k: 5 reps otm for 15m = 75 swings.

July 18- Worked for three hours waterproofing the basement of the new house. Long cycle clean and jerk. 2x28k: 10 reps @ 4rpm. 2x24k: 32 reps @ 5 rpm.  Template called for 26, 29 reps @ 6rpm with 2x20k, but did 3 hours of manual labor before starting training, and just could not complete the session.  This was the second mini-peak of this cycle, so a tough workout.

July 17- Worked for 1 hour digging mud out from around the basement of the new house after yesterday's storms.

July 16- Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm. 2x24k: 29 reps @ 5rpm. 2x20k: 24, 26reps @ 6rpm.

July 15- Two hand swings, 49k: 5 reps otm for 10m = 50 swings.

July 14- Snatch, 28k.  5 reps otm for 24m -= 120 snatches.  Ripped a callous on left hand at 24m.

July 13- Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 27 reps @ 5rpm. 2x20k: 22, 24reps @ 6rpm.

July 11- Long cycle clean and jerk. 2x28k: 7 reps @ 4rpm. 2x24k: 24 reps @ 5rpm. 2x20k: 21, 19reps @ 6rpm.

July 8- Long cycle clean and jerk. 2x28k: 6 reps @ 4rpm. 2x24k: 21reps @ 5rpm. 2x20k: 17, 10reps @ 6rpm.

July 7- snatch, 28k: 5 snatches otm for 24m. 120 snatches.

July 6Long cycle clean and jerk. 2x28k: 5 reps @ 4rpm. 2x24k: 18 reps @ 6rpm. 2x20k: 15, 16reps @ 8rpm.

July 5- Pushups: 90 reps in one set (new PR).  40 reps straight, then sets of 5, resting in upward dog position until 90 reps.

July 4- Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 27 reps @ 5rpm. 2x20k: 22, 24 reps @ 6rpm.  Snatch, 32k: 8 repeats of 5 snatches otm.  Then spent all afternoon working with a shovel on the foundation of my house.

July 1- Long cycle clean and jerk. 2x28k: 7 reps @ 4 rpm. 2x24k: 24 reps @ 5 rpm. 2x20k: 19, 21 reps @ 8rpm.  Rested 4m, then 5 snatches otm for 20m, 28k.