Back to KBs

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JasonC
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Re: Back to KBs

Post by JasonC » Thu May 15, 2014 11:36 pm

On Tuesday I ended with the question, "If I can't do heavy (100#+) repetition barbell complexes, what will I replace them with?" I've spent the last two days trying alternatives.

Yesterday was a kettlebell complex, which I didn't completely love:

1) COMPLEX, 2x16kg: SW x10, CP (1 clean+1 press) x10, FSQ x10, sumo x10, bent row x10.
3 complexes
2) one-arm bench 24kg. x10 (Easy til the last two reps. Then suddenly hard.)
3) H2H-style overhead "press" throw back and forth. 24kg, 3+3; 16kg, 4+4, 6+6/2
TONNAGE: 7265kg

That complex was fine and not too challenging, but with these KB complexes, almost every movement involves the shoulders, and the complex ends from local shoulder fatigue. Occasionally that might be good, but not very often.

So today I tried a circuit, my (very liberal) variation on something in that RKC Kindle book of workouts called The 500.

SW 40kg x10
back squat 185+chains x8 fast
SW 40kg x10
one-arm bench 24kg x 5L, 5R
SW 40kg x10
chins bwt. x5 (hard by this point)
SW 40kg x10
front squat 24+32kg x8 fast (Thought I'd use that 185+chains, but couldn't budge it by this point.)
SW 40kg x10
press 2x16kg x10 fast

Two circuits of the above, minimal rest. TONNAGE: 8340kg

That wasn't easy at all, but it wasn't awful either, because the work was distributed enough. And I'm shocked by the tonnage that built up. It was hard to believe those lightweight grinds (which, granted, felt damned heavy under the fatigue) more than doubled the tonnage of the swings--my legs knew they'd been worked, and I like that. I'll go back to variations of that, maybe swinging 32kg x20 next time (the way the workout's author intended) and definitely keeping the front and back squats.

So the KB circuit looks like a keeper. And I can still get the crazy-long bodybuilding TUT of barbell complexes if I stay with higher reps and lighter loads. (I noticed that Javorek recommends his higher-rep complexes, #1 and #3, for hypertrophy; the heavier stuff is for cardiovascular conditioning.)

There's one I'm wondering about now: I can bang out four or five of these 8-9K workouts a week, but is it getting too predictable? Should I mix in some lower tonnage days and maybe even some higher ones? Am I unconsciously easing off on the intensity (meaning, the cardiovascular and fatigue challenge) so I can record a lot of tonnage? Hmm, on that last question, I'd say "No." Even though the last two workouts haven't been as brief as some I've done (like when I do just three or four complexes and call it a morning), I've kept rests short.

One last wrinkle: I got braces yesterday. Eating involves concentration and pain, at least for now, and I'm going to have to be careful not to start undereating. Based on experience, I think that could only continue so long before I suddenly freaked out and started sucking down milkshakes.
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Re: Back to KBs

Post by JasonC » Mon May 19, 2014 4:59 pm

I've been resting for the last few days while I learn how to eat with these braces on. The only work I've done was some presses a couple of days ago:

C&P 130#,3; 140#, 3; 135#, 3

This morning I took a couple of KBs to the park. I had a new idea for a KB complex that would dilute the local shoulder fatigue by adding sets of swings between everything:

1) COMPLEX: 32kg, swings x10, thruster x10, swing x10, bent row (two hands) x10, swing x10, deadlift x10. Once L, once R, minimal rest.

2) snatch 24kg x 10+10, 8+8 with no rest between the four clusters
TONNAGE: 5350kg

But the swings didn't solve the shoulder fatigue, which came from the thrusters. Instead the shoulder fatigue just made my second and third sets of swings anemic and slow and low. However, I think I'll tinker with this complex instead of throwing it out, because (1) the fatigue and pump in my grip, arm, and shoulder were tremendous, and (2) it gave me 4500kg of work in four minutes max, with much less psychological awfulness than Tabatas. Maybe I'll start by breaking the thrusters up and do them 4-5 at a time. Also, add goblet squats, cleans, and more rows.

My Tanita scale is killing me. Because of the braces cutting my cheeks, I went off my simple, reliable eating routine, and although I thought I might have dropped weight, this morning the Tanita said I'm up two pounds and a percent of bf in the last three days. But I've got a healthy skepticism about short-term trends and Tanitas with no "athlete" setting. (It's even conceivable that three days of rest--more than I've had in months-- put some muscle on me and the Tanita is lumping it in the wrong category.)
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Re: Back to KBs

Post by JasonC » Thu May 22, 2014 4:12 am

A relatively easy session today (though it was more than I meant to do, and I worry that on this "easy week" with the new braces and house guests, maybe I'm committing the Dan John sin of having my easy days be too hard).

I meant to do Litvinovs in the park, front squatting the 40kg and the 24kg, but the 40 is so big it's very unwieldy to front squat it. So I changed to swings.

1) LITVINOV: SW 40kg x30 + 100m sprint
Plenty of rest between. I played frisbee with my dad and the dogs.
2) pushups bw KBs, x12 slow.
row 40kg x10
goblet squat 40kg x10

TONNAGE: 7900kg
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Re: Back to KBs

Post by JasonC » Tue May 27, 2014 12:37 am

I've had house guests all week, so the last couple of workouts have had to fit into strange hours (not the early am, which is one of the great tips I got from the John Douillard book). So they've been just "generic, park bench" workouts with no real conditioning component.

TWO DAYS AGO:

I wanted to mostly squat, and I started light and added weight every set, changing movement as bar weight grew.

1) OH squat 125 x5; 155 x5; 185 x3
2) FSQ 185 x3; 205 x3; 225 x3
3) Oly back SQ 255 x5; 285 x3; 295 x3
4) C&P 129 x2, x2, x3, x3 (Mixed these in with the squats. Form felt out of practice, after 8 days.)
5) PBN 109 x4 (Too tired after the presses and all the squats to do much of anything.)
6) bent row 109 x10
TONNAGE: 4250kg

No belt (haven't used one in months), but I did wear my Oly shoes. However, my knees hurt some in the front squat and back squat. That's completely unprecedented for me. I'd say the shoes are to blame. And they didn't help me keep my weight over the heels (the thing I need to work on), so I'll give them one more try and then stop wearing them if the pain recurs.


TODAY:

Legs sore, so this was mostly a pressing workout.

1) Clean & Press. 6-5-4-3-2-1 with 109, 119, 129, 135, 140, 145
2) chins. Bodyweight x3. Heavy chain x3, three sets. Heavy chain +10# x3, two sets. (Alternated these with the presses.)
3) COMBO: two swings + one snatch, 24kg, 7+7. Did these on a break among the presses and chins.
4) windmills 32kg, 5+5
5) wide-grip OH press 109# x5, three sets
6) carry 40kg ball (i.e. KB with broken handle)
TONNAGE: 5700kg

I enjoyed that carry. I canted it over one hand and then the either, almost like it was in the rack position, and that put a nice stress on either side of the body, especially the abs.

I should do some easy windmills or TGUs frequently. That position felt creaky today. (The sore inner thighs didn't help.)

My eating and hydration have been looser with the all the guests and the braces pain (which is greatly diminished now). However, body comp has hardly been affected. I'll count myself lucky and now get back into my routine.
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Re: Back to KBs

Post by JasonC » Fri May 30, 2014 6:40 pm

I've had a busy few days of training.

TWO DAYS AGO
I'm doing my best to hit all of Dan John's fundamental movement patterns regularly, and where I lag most is loaded carries. Training in my garage lends itself well to everything but TGUs and loaded carries. So I cooked up a swing-carry routine:

Swing 40kg bell twenty times. Suitcase carry it to a station 30m away, where the 32kg bell is waiting. Swing that twenty times and then rack-carry it to the 24kg bell. Snatch or swing that twenty times and overhead-carry it to the 40kg bell. Rest 75-90s and repeat for three rounds total.

This was just right: challenging to the point that I tried to talk myself out of the third round, which Cosgrove says is the test for whether your complex is challenging you enough.

Next, I CAT pressed the 24kg bell for 3 sets of 8. Done. TONNAGE: 7300kg


YESTERDAY
I'm falling in love with the front squat (easy to go deep and stay tall), and I've liked doing Litvinovs, so I bought a 5-ft Oly bar that I can toss in the hatchback and drive to a park or a field. It will also help with loaded carries. I also made thick handles by buying a bar pad and cutting it in half (its only legitimate fate).

1) Litvi-sprint. 140#, CAT style. Moderate rest.
2) Clean & Press. 140# x1 (haaaaard today); 90# x 3 sets of 8, CAT.
alternated with
Thick Handle Bent Row. 140# x1; 90# x5, x4, x5

I tried to finish by farmer walking the 140# bar and the 90# KB, but I didn't bring collars and the plates slid off.

The CAT presses were fine as long as I didn't do the eccentric and the turn-around real fast. That made my shoulder sore, so I paused them on my chest.


TODAY
I didn't feel like doing much, but I'll have a day or two off, so I just set a goal of loosening up my hips (which I've neglected) and doing 120 snatches. So I started with the first two parts of the S&S warmup: prying goblet squats (aaaggghh, the rust!) and hip bridges. I have to begin doing that everyday again--my hips loved it when I did--and the two S&S stretches, which I've always punked out on. Also deserving of adding to the mix, the idea from the Polish weightlifters and Bram of doing shavasana at the end of each practice.

1) Snatch 24kg for a total of 120 (in 4 sets of 24 to 35)
2) Chins. Bodyweight x 24 total (8, 6, 6, 4)
3) Press behind neck. 85# x 2 sets of 8
alternated with
OH squats 85# x 2 sets of 8
TONNAGE: 9000kg
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Bobby
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Re: Back to KBs

Post by Bobby » Fri May 30, 2014 7:38 pm

Like the look of that swing-carry routine.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Back to KBs

Post by JasonC » Tue Jun 03, 2014 12:58 am

Bobby wrote:Like the look of that swing-carry routine.
Thanks, mon.

I took the weekend off and didn't feel like doing anything this morning, so I did straight S&S. It was the first time in a couple of months and went fine. I'm much stronger in 40kg swings than two months ago, and the rests were about 30s, which is ok. It was harder to ease back into TGUs, and I did 3 of 5 with 32kg. Followed Bram's practice and ended with shavasana. Great move. TONNAGE: 5600kg

It's going to be a busy three weeks at work, so maybe I'll go back to S&S during this period. Only thing is that I might see what happens if I alternate the TGU sets with the swing sets. Resting 30s between swing sets seems like wasted time.
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Re: Back to KBs

Post by JasonC » Wed Jun 04, 2014 6:36 pm

I’ve been fretting about my fat loss being interrupted (disrupted schedule  less controlled eating), and it’s threatening to make me do crazy random shit, like suddenly wanting to start 50/20, even though I’m not looking to focus on hypertrophy now.

So the first step has been to order a newer Tanita with the “athlete mode” so that I have confidence in its bf readout and I can experiment with my eating in a more controlled way. The second step has been to return to a routinized daily diet.

Then today I returned to one of my favorites, swings alternated with barbell lifts. But today I did higher rep sets:

Swings 40kg, 10 sets alternated with barbell lifts…
… squat (CAT) 135# 10; 185# 10/2
… press (CAT) 115# 7; #105 7; 95# 8 (Still made R shoulder a little sore.)
… chins bwt. X6 (Twisted elbows too much)
… wide-grip rows 95# 10, 6, 7
TONNAGE: 8800kg

The CAT squats hit CV system hard, especially in high-rep sets of 10. I’ll use front squats sometimes, and those may tire the lower back less when paired with swings.

Concentrating above all on keeping weight on heels is becoming a success, and a pivotally beneficial one. It changes the way I stand and walk, with waaaay less tension.
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Re: Back to KBs

Post by JasonC » Tue Jun 10, 2014 3:41 am

FRIDAY

Snatch 24kg. 40, 40, 40
Semi-sumo Deadlift. 295# + 2 white bands (like JumpStretch red bands). 9 singles in John McKean's "3x3" style (i.e. speed singles).
Bench, med. grip with a little chain, CAT. 3 sets of 10 (105#, 145#, 185#) and one easy triple with 225#.
ab hang
Thick-handle rows, 95#. One set of 10 and four sets of 5.
a little passive stretching
TONNAGE: 8000kg

SUNDAY
Litvinov hill sprints. Swung 24kg and braked hard with lats, 30, 20, 20.
TONNAGE: 6300kg
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Re: Back to KBs

Post by Bram » Tue Jun 10, 2014 10:22 pm

JasonC wrote:
I took the weekend off and didn't feel like doing anything this morning, so I did straight S&S. It was the first time in a couple of months and went fine. I'm much stronger in 40kg swings than two months ago, and the rests were about 30s, which is ok. It was harder to ease back into TGUs, and I did 3 of 5 with 32kg. Followed Bram's practice and ended with shavasana. Great move. TONNAGE: 5600kg
I think that was Bud's idea, but glad it worked!
"If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work." - Thich Nhat Hanh

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Re: Back to KBs

Post by JasonC » Thu Sep 26, 2019 6:27 pm

I'm back into GS. For summer/fall 2019, I had three goals, and I've already plinked off the first two: a GORUCK Heavy and a GORUCK Star Course. That leaves one more...

GOAL: By year's end, I will snatch the 24kg for 62+62. (That's the AKA's standard for 1st class.)

Influenced by Smet, I'm following Dmitriy Sokolov's approach, known in Russian by the mellifluous name "megapovtorka." Though it sounds like it means "porking up and becoming obese," it involves always training very high rep sets (100-200) without a lot of muscular fatigue. Smet describes it here http://girevoysportafter40.blogspot.com ... train.html.

I seem to be able to do this every day, in an Easy Strength-y spirit. So far it seems productive. Here's the first 10 days or so:


Mon., Sept. 16, 2019
Snatch 16kg 60L, 65R, in about 8 mins. Tried to stay with MAF heart rate, but I finished at 144bpm

Volume: 125 poods

Tue., Sept. 17, 2019
Snatch 16kg 80L, 80R in 11(?) mins

Jerk rack hold/overhead hold 2x16kg 2mins/1min

Jerk 2x16kg 3mins @ 2-4/min

Volume: 185 poods (I’m arbitrarily counting the jerk holds and slow jerks as 5 reps/min.)


Wed., Sept. 18, 2019
Snatch 16kg 85L/85R in 12 mins. At finish, heart rate was somewhat above MAF level.

Jerk 2x16kg 7 reps at 3 reps/min

Volume: 177 poods

Thur., Sept. 19, 2019
Rucked 90 min., 25#, flat terrain.

Snatch 16kg 100L/100R in 13 mins. HR only a little above MAF level.

Slow circuit: (5 pushups, 10 Hindu squats) x6

Total volume: 380 poods


Fri., Sept. 20, 2019
Snatch 19.4kg 50L/50R in 7 mins. HR somewhat above MAF at end. (Arms a little tired. This is too heavy. Sokolov calls for jumps of 1.5kg, meaning that today I should have snatched 17.5kg. I used this weight because it’s what I already had loaded in my Etalon bell, but it’s too much. I’ll remove at least 1kg.)

Hindu squats 15, 20, 20, 15

Total volume: 334 poods


Sat., Sept. 21, 2019
Rucked a light backpack 1.5 hours over hills.

Sun., Sept. 22, 2019
Snatch 18.2 kg 65+65 in 9 mins. Triceps tired first. HR finished at 150 bpm (where my MAF would have been 124). I pushed this set a little too hard. Fifty or fifty-five reps would have been easy, but instead I tried to get well ahead of my last workout (which was 50+50 with a heavier 19.4kg).

Total volume: 148 poods


Mon., Sept. 23, 2019
Snatch 18.2 kg 60+60 in 9:20 minutes. Triceps were the limiting factor. HR finished at 135bpm. Much better.

Jerk 2x16kg x 16 reps in 4 minutes. I’m keeping pace slow in the jerk avoid irritating the upper back, but I think I can speed this up to 6 reps/min. In Sokolov’s method, I would decrease weight enough that I could do 50-rep sets, but I’ll muddle along with my 16kg bells. I really don’t think I'm far from 6 mins @ 8-9 reps/min = 50 reps.

Complex: 2x16kg OH squat + seesaw press, 8+5, 10+5

Total volume: 208 poods


Tue., Sept. 24, 2019
Snatch 18.2 kg 80+80 in 12 minutes. Triceps were beginning to get tired and my form was beginning to decay, but this wasn’t a struggle. If there was any limiting factor, it was just that my callouses came close to tearing.

Jerk 2x16kg x 24 reps in 3 minutes. I should slow it down to 6 reps/min.

Total volume: 206 poods


Wed., Sept. 25, 2019
Snatch 18.2 kg. 85+85 in 12:40 minutes. HR ended at 150 bpm. I’ll practice snatching the bell straight up my centerline so that at the moment of the “catch,”my bicep is already up against my ear. (Right now, when my arm straightens there’s still a gap between arm and ear.) And probably I’ll have to dip a little to catch, because it feels as though I have to press out an inch or so, and it’s tiring.

Jerk 2x16kg. 24 reps (4 mins @ 6/min).

Total volume: 217 poods
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Re: Back to KBs

Post by JasonC » Sun Sep 29, 2019 5:42 pm

Wed., Sept. 25, 2019
Snatch 18.2 kg. 85+85 in 12:40 minutes. HR ended at 150 bpm. I’ll practice snatching the bell straight up my centerline so that at the moment of the “catch,” my bicep is already up against my ear. (Right now, when my arm straightens there’s still a gap between arm and ear.) And probably I’ll have to dip a little to catch, because it feels as though I have to press out an inch or so, and it’s tiring.

Jerk 2x16kg. 24 reps (4 mins @ 6/min).

Total volume: 241 poods


Thur., Sept. 26, 2019
Snatch 18.2kg. 65+65 in 10 minutes. HR ended at 144 bpm. Limiting conditions were palm/callouses first, with lungs close behind. I’ll need a day off from kettlebells soon. Practiced catching bell with bicep right next to my ear. As for pulling higher, that will come from paying more attention to timing of pull and knee bend.

Jerk 2x16kg. 21 reps (3:30 mins @ 6/min). I can’t rest my elbows on my hips/sides—it takes a ton of pec squeezing—so I’ll try Smet’s suggestion of resting in the lockout. Also, it will help to wear a belt, and wear it backwards.

Total volume: 189 poods


Fri., Sept 27, 2019
Jerk 2x16kg. 37 reps in 4:30 minutes.

Snatch 18.2kg. 80+80 in 9 minutes. HR ended at 156 bpm. Not a limit set. I stopped when my shoulders started to fatigue. Because I snatched straight up the centerline, I didn’t rotate my body outward after the catch to absorb the bell’s momentum. That made for a much quicker tempo.

Total volume: 256 poods

Sat., Sept. 28, 2019

Rest


Sun., Sept. 29, 2019
Jerk 2x16kg. 40 reps in 4:30 minutes. Mustn’t wear long sleeves. They took away the friction I need to rest the bells in the rack.

Snatch 18.2kg 60+60 in 8 minutes. HR ended at 144bpm. Hard -- shoulders/arms tired quickly. Two things were different: I snatched in the same boots I jerk in, and I practiced at 10am instead of late afternoon.

Total volume: 200 poods
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Re: Back to KBs

Post by JasonC » Wed Oct 02, 2019 1:05 am

Mon., Sept. 30, 2019
Jerk 2x16kg. 45 reps in 3:30. • Not at all a limit set—I finished with the least chest/shoulder fatigue of any day so far. • Placed belt better and rested L elbow on the loop. And before each jerk, I relaxed the arms into trunk AMAP to get the best possible rebound.

Snatch 18.2kg x 90+90 reps in 11:15 minutes. HR ended at 154 bpm. • Not hard – I could have done a full 100+100. • I did better at relaxing the arm during the drop and keeping it glued to the body. • I’ll work on two things: (1) pulling straight up next to ear, because I slacked off on that today; (2) timing my legs so they’re straight at the top of the backswing.

Total volume: 294 poods

Tue., Oct. 1, 2019
Jerk 2x16kg. 51 reps in 3:40. HR ended at 126 bpm. • Though not easy—by 28 reps I was feeling some fatigue in arms and shoulders—it was far from a limit set. I just aimed for 50, did one more for good measure, and then stopped there in the name of swift recovery. • Now that up to 50+ reps, I'm finally really using Sokolov’s method! • Today I concentrated on good contact between elbow and body and rebounding sharply off that.

Snatch 18.2kg x 100+100. (I think I accidentally did as many as 110 with L hand. HR finished at just 144 bpm. • I did great at pulling straight upward to ear and timing my knee bend with backswing. • I'm still making better contact with R arm with body. Somehow I'm less flexible in the waist on the L side.

Total volume: 329 poods
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Re: Back to KBs

Post by JasonC » Fri Oct 04, 2019 1:24 am

Wed., Oct. 2, 2019

Jerk 2x16kg. 55 reps in 3:40. HR finished at 132 bpm. • Again, far from a limit set. • My legs tired first. That’s a good sign. • I’m getting more relaxed in the rack and more solid. I got decent contact between elbow and belt/hip. • I didn’t rest elbow on belt loop. That’s a crutch. • In rack, I used L fingers to hold R hand.

Snatch 19.4 kg. 53+53 in 6:30. HR finished at 138 bpm. • Harder than expected. At the beginning, I thought I’d reach sixty per hand without much trouble, but after thirty reps or so, that bell got heavy. • I didn’t succeed at catching with arm close to ear, and I wasn’t conscious of the timing of the knee bend. Maybe a function of changing the weight and, with it, the “feel.” Tomorrow I will work on both.

Total volume: 238 poods


Thur., Oct. 3, 2019
Jerk 2x16kg. 60 reps in 4:20 minutes. HR finished at 132 bpm. • Only my legs were tired, and they were tired right away. I barely felt my chest, shoulders, and triceps. • It helped immensely to “breathe through my back.” • L knee is sore. Time to rest soon.

Snatch 19.4kg. 57+57 reps in 7:20. HR finished at 150 bpm. • I stopped at 57 on L side before getting very tired, but on R I began to feel enough fatigue that I had to consciously focus on maintaining good form for last three reps. • I got better at bringing it straight up to ear, but I need to improve it more. • Knee bend was good, I think. At end of backswing, I'm balanced on my heels and my toes lift off the ground. That seems at least OK, but I haven’t noticed any Russian lifters doing it.

Total volume: 258 poods
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Re: Back to KBs

Post by JasonC » Mon Oct 07, 2019 11:27 pm

Fri., Oct. 4
Rest

Sat., Oct. 5
Walked 8 miles. Pullups x8, x6.

Sun., Oct. 6
Rest

Mon., Oct. 7, 2019
Stressful weekend.

Jerk 2x16kg. 50 reps in 3 minutes. Triceps got tired.

Snatch 19.4 kg. 65+65 in 8 minutes. HR ended at 162 bpm (!!). • Cardio was the limiting factor. • Good catch, next to ear, and good knee bends, as far as I can tell. • It’s past time to record my form on video.

Total volume: 258 poods
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Re: Back to KBs

Post by JasonC » Wed Oct 09, 2019 7:00 pm

Tue., Oct. 8, 2019

Jerk 2x16kg. 60 reps in 4 minutes. HR finished at 138 bpm. • In last three reps, I started to find it hard to rest elbows in the rack. • Tomorrow I’ll wet my shirt front. And I’ll try chalking my elbows and shirt.

Snatch 20kg. 55+55 in 7 minutes. HR ended at 156 bpm. • I moved up a half kilo in weight because I now have an actual 20kg bell. I felt little difference. • I think I was beginning the 2nd knee bend too soon, before the backswing was finished. • I haven’t been rising on toes to full height. When I do, I feel more relaxed.

Total volume: 258 poods


Wed., Oct. 9, 2019

Jerk 2x16kg. 70 reps in 4:45 minutes. HR finished at 138 bpm. • Wetted my shirt and chalked my elbows. • On the drop, I rose up on toes all the way. That spared upper body some. • Legs were the limiting factor. • L knee is very stiff and inflamed (on medial side). Wore TK band.

Snatch 20kg. 70+70 in 9:15 minutes. HR ended at 150 bpm. • On the drop, I rose up on toes better. Keep watching that. • Tomorrow I will focus on making early contact between elbow and body. • If I get too tired to maintain meticulous form, I must re-focus on form and commit to stopping the set when it gets sloppy again.

Total volume: 315 poods
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Re: Back to KBs

Post by JasonC » Sat Oct 12, 2019 12:29 am

Thur., Oct. 10, 2019

Jerk 2x16kg. 65 reps in 5:10 minutes. HR finished at 138+ bpm. (I only measured it a full minute after ending the set.) • This was not difficult. • Legs were doing the work. Cardio was the next biggest factor. • This time I was very good about rising up on toes all the way. • I could rest elbows on hips OK, as long as I consciously relaxed traps. • Therefore I could slow the pace compared to previous days. • But I was afraid to rest there too much for fear of fatiguing chest. Nevertheless, even if I did tire the chest some, rationally speaking I think it would have been worthwhile so that I could slow my HR and rest my legs.

1:10 hour rest (!)

Snatch 20kg. 80+90 (whoops) in 11:41 minutes. HR finished at 150 bpm. • I accidentally did an extra 10 reps on R side. My arm was tired by that point. • Form was better. I paid attention to canting back to catch arm across belly. And I was (intermittently) paying attention to rising on toes to absorb more momentum.

Total volume: 342 poods


Fri., Oct. 11, 2019

Jerk 2x16kg. 75 reps in 7:00 minutes. HR ended at 144 bpm. • Not hard. • I relaxed and stayed slow enough that I rest for a moment at both lockout and rack positions. And I kept from getting winded too. • I think I used to hold my hands too narrow at lockout. They should be directly over shoulders, so I paid attention to that today and felt more relaxed.

20 minutes rest

Snatch 20kg. 80+80 in 11 minutes. HR finished at 150 bpm. • Grip and palm got tired. Hands were sweaty. Last ten reps on each side didn’t get enough backswing because grip was tenuous. • Here too, I did a good job of relaxing feet/calves/legs a little in lockout. • I think there’s such a thing as taking too much of the drop on the belly, because a few times it loaded my grip too suddenly. • Given my shorter-than-usual rest today, I should feel satisfied with this set.

Total volume: 350 poods
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Mickey O'neil
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Re: Back to KBs

Post by Mickey O'neil » Mon Oct 14, 2019 3:26 pm

I like it.

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JasonC
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Re: Back to KBs

Post by JasonC » Mon Oct 14, 2019 11:54 pm

Mickey O'neil wrote:
Mon Oct 14, 2019 3:26 pm
I like it.
Thanks, Mick.

Sun., Oct. 13, 2019
Rest

Mon., Oct. 14, 2019
Jerk 2x16kg. 60 reps in 6:00 minutes. HR ended at 138 bpm. • Easy and relaxed. Chest/shoulders/arms were beginning to get tired, and I didn’t push it.

Snatch 20kg. 60+60 in 8 minutes. HR finished at 150 bpm. • Didn’t push it. Just “punching the clock.”

Total volume: 270 poods
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JasonC
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Re: Back to KBs

Post by JasonC » Thu Oct 17, 2019 12:22 am

Tue., Oct. 15, 2019
Rest


Wed., Oct. 16, 2019
Jerk 2x16kg. 80 reps in 6:00 minutes. HR ended at 138 bpm. • I relaxed glutes in the rack. Though that made my legs less straight, I was more relaxed. It also helped me relax more through the traps/upper back. • Chest/shoulders/arms were beginning to get tired, and I didn’t push it. • Because I was lifting more quickly, I didn’t pause to breathe through the upper back like last time.

Snatch 20kg 65+65 in 8:15 minutes. Didn’t measure HR, but it was plenty high. • Grip got tired. By end of L hand, I couldn’t backswing all the way. • I did a poor job of saving grip by rising on toes and catching arm on chest/belly. • This is a disappointment. I thought that by now 65 reps would be pretty routine.

Total volume: 322 poods
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JasonC
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Re: Back to KBs

Post by JasonC » Fri Oct 18, 2019 2:47 am

Thursday, Oct. 17, 2019
Short warmup on vertical climber.

Jerk 2x16kg. 85 reps in 7:30 minutes. HR ended at 148 bpm. • Not very hard. I didn’t have to dig deep. • Relaxed glutes and legs in the rack. • Paid attention to rising on toes and relaxing upper back, at least at first. Lost focus on those things later. • I saved my upper body A LOT creating a sharp bounce off hips during hip extension. It saved my chest/shoulders any tension in bouncing the bells out of the rack, and it “popped” them overhead jauntily, which spared triceps too. This was extremely valuable. • In the rack, if I “lie back” a little more, my chest/shoulders are less tense. • Afterward, a little fatigue in my feet. I haven’t felt that lately.

25 minutes rest


Snatch 20kg 85+85 in 9:45 minutes. HR ended at 156 bpm. • Cardio was a factor, but my R hand grip really tired out. Very little backswing on last several reps on R side. I wanted to match my L hand numbers, but I should have cut it off at 80. • Most of the time I wasn’t careful about rising on toes. • Saved my lats by using hips to accelerate my wrist upward. Done smoothly, it doesn’t stress the grip.

20 minutes on vertical climber

Total volume: 385 poods
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Re: Back to KBs

Post by JasonC » Sat Oct 19, 2019 1:03 am

Friday, October 18, 2019
20 minutes on vertical climber in AM. HR stayed nice and low.

Jerk 2x16kg. 8:00 minutes, for about 56 reps. No HR recorded, but I felt zero cardio strain. • Very easy, and at times pleasant. • I went very slowly since L knee has still been irritated, and I suspect it’s from the jerk. It could be from the drop, but I suspect the dip, when the body is angled back and the knees jut forward. • To help protect the knees, I tried pointing feet out 45 degrees.

Short rest, not more than 10 minutes.

Snatch 24kg. 50+50 in 6:50 minutes. HR ended at 150 bpm. • I felt like a break from the long snatch sets today. • Demanding on grip. I had to grab with more than just my fingers. • On backswing, I suspect I wasn’t fully straightening my legs.

Total volume: 262 poods
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Re: Back to KBs

Post by JasonC » Mon Oct 21, 2019 6:12 am

Saturday, Oct. 19, 2019

20 minutes on vertical climber in AM

Jerk 2x16kg. 66 reps in 7:20 minutes. HR ended at just 126 bpm. • I just resumed (easy) cardio in the last few days, after near-zero since the Star Course two months ago, and I can tell that I’ve badly needed its tonic effect. I feel lighter, peppier, and just generally better. • This set was easy and positively enjoyable. I aimed for 65 as an easy goal and just added one more because I wanted to. • I concentrated chiefly on angling feet out at 45 degrees and dipping in a way that wouldn’t strain my knees. Viz., I didn’t extend knees far out over feet. • Also relaxed legs/glutes in the rack and took a nice big breath through a relaxed upper back. This was wonderful. I must always pause to relax and breathe into upper back.

Short rest of about 15 minutes

Snatch 20kg. 70L+75R in 10:30 minutes. HR ended at 150 bpm. I’ll start measuring HR at start of sets too. • Took the set to the point where I compromised form because of grip. • At the beginning, I was good at finding smoothest possible acceleration. • Held my pace back about one “gear” to find a little relaxation at lockout.

Total volume: 314 poods


Sunday, Oct. 20, 2019

Jerk 2x16kg. 8:00 minutes for 50 reps. HR ended at just 120 bpm. • Very slow to avoid any knee pain in dip.

20minutes rest

Snatch 20kg. 70L+80R in 10:30 minutes. HR started at 78, ended at 162 bpm. • Limited first by cardio, then grip. • Got a lot of help from full-length mirror.

25 minutes on vertical climber in PM. HR about 120 bpm.

Total volume: 288 poods
Last edited by JasonC on Wed Oct 23, 2019 12:20 am, edited 1 time in total.
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Re: Back to KBs

Post by JasonC » Wed Oct 23, 2019 12:20 am

Monday, October 21, 2019
25 minutes on vertical climber in AM

Jerk 2x16kg. 70 reps in 10:10 minutes. HR ended at 126 bpm. • Easy. Nothing like a limit set. • This went by so fast. Before I knew it, I was 8 minutes in and had zero doubt that it would be easy to go 10 minutes. • I overlapped the handles. Very valuable. I got a more solid base to push off of. • As VF taught, I dropped the elbows near middle of belly and let them drag across belly to hips. This was valuable too. • And I consciously relaxed hips/thighs and took a full, relaxed breath into upper back. • And I took care to rise up on toes each time.

Short rest, maybe 15 minutes.

Snatch 20kg. 10:00 minutes, 70L+71R reps. HR ended at 150 bpm. • Pretty easy. I went easy on speed to concentrate on smooth, relaxed form. • Here and in jerk, I think the recent cardio is helping me relax.

Total volume: 316 poods



Tuesday, October 22, 2019
20 minute warmup on vertical climber. HR about 110 bpm.

Jerk 2x16kg. 80 reps in 10:00 minutes. HR ended at 150 bpm. • Overlapped handles (L over R at first). Two breaths in the rack. • Didn’t find such a good resting position as yesterday. I was thinking “out” with my elbows and not “down.” • Harder than yesterday to reach 10 minutes. R tricep was tiring, and later L quad too. Maybe it was because of overlapping the handles. • Felt no knee pain.

Rested 30 minutes

Snatch 20kg. 62R+85L in 10:00 minutes. HR ended at 144 bpm. • L hand callouses were starting to tear on palm below ring finger. Not coincidentally, I wasn’t conscientiously rising and toes and catching arm across chest. • Nevertheless, with both arms I felt relaxed and at ease. • Notably, today was the first time my snatch HR was lower than my jerk HR.

More cardio in PM while watching Carlos.

Total volume: 343 poods


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Re: Back to KBs

Post by JasonC » Wed Oct 23, 2019 11:38 pm

Wednesday, October 23, 2019
20 minutes on vertical climber in AM. HR about 120 bpm.

Jerk 2x20kg. 5 minutes, going very slowly. Probably about 30 reps total. HR ended at 132 bpm. • Though my L knee is improving, it’s still stiff and sometimes sore, so I moved up in weight to do fewer reps and spend more time in the rack and overhead, motionless.

Rested 15-20 minutes.

Snatch 20kg. 11:00 minutes, for 70L+82R. HR ended at 154 bpm. • I was more consistent about rising on toes, though I could have done even better. Sometimes it was just half-hearted.

Total volume: 265 poods

Casual bike riding in PM
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