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PostPosted: Sat Oct 29, 2016 1:31 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday:
3.17 miles in 43:21. 13:40 pace.

Wednesday:
LC 2x20kg 50 reps 5:06. 9.8 rpm (unpaced).
Squats
135x2
145x2
155x2
165x2
185x2. Funny how full body stressed I feel after a very modest set of LC.

Pull-ups between sets. Stretched and done

Thursday:
2.92 miles in 40:39. 13:54 pace

Friday:
LC 2x20kg 55 reps in 5:54. 9.32 rpm.
Forgot belt and missed it. Tired today should have gone slower or shorter.
Squats
135x2
145x2
155x2
165x2. Amazing how heavy this feels after a very modest LC set
Pull-ups between sets. Stretched and done

Saturday:
3.68 miles in 52:05. 14:09 pace


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PostPosted: Mon Oct 31, 2016 2:03 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Sunday:
3.17 miles in 54:58. 17:20 pace

Today:
LC 2x20kg 5:00 47 reps. 9,10,9,10,9. 9.33 rpm

Pull-ups multiple sets.
Easy squats for ROM
28kgswings
Stretching and done


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PostPosted: Tue Nov 15, 2016 4:38 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tues Nov 1:
3.13 miles in 43:21. 13:50 pace

Wed Nov 3:
LC 2x20kg 5:00 47 reps 10,9,10,9,9. Not sexy, just a simple way to slowly increase my atrophied numbers

Multiple sets of pull-ups and light squats
A few 26kg swings and done

Thurs Nov 3:
3.15 miles 43:24 13:46 pace

Fri November 4:
LC 5:00 2x20kg 50 reps 10,10,10,10,10

Squats pull-ups etc

Saturday Nov 5:
3.56 miles in 53:18 14:58 pace

Sunday Nov 6:
3.51 miles 59:06 16:51 pace

Monday November 7:
LC 2x20kg 5:00 52 reps 10,10,11,10,11
pull-up, light squats, stretched and done
Shocked that my long cycle set so easily after spending half the night at a crime scene

Tues Nov 8:
3.15 mikes in 43:33 13:48 pace

Wednesday November 9:
LC 2x20kg 5:00 56 reps 12,11,11,11,11.
Light squats and pull-ups
Stretched and done


Thursday Nov 10:
2.87 miles in 42:47 14:53 pace

Friday November 11:
LC 2x20kg 55 reps. 12,11,11,10,11.
Started wheezing from the cold in minute four and had to really focus on intentional breathing and marrying it to mechanics to keep from crashing
Squats and pull-ups

Saturday Nov 12:
2.29 miles in 38:58 17:00 pace

Sunday:
3.1 miles 52:06 16:47 pace

Monday:
LC 2x20kg 7:22. 64 reps. 8.68 rpm
Unpaced. Very tired, cold induced wheezing, so focused on form and breathing and took my time. Lots of stress so not pushing it too hard

A few squats and pull-ups, stretched and done

Today:
2.65 mikes 39:19 14:49 pace. Ran two mikes then walked slow for cool down


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PostPosted: Wed Nov 16, 2016 12:16 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x20kg 40 reps in 4:50. Intentionally slow. Was going to go longer but chest is really sore for some reason.
A few reps of LC with 2x22,2x24, and 2x26kg, just to regain the feel of them.
Squats and pull-ups
Stretched and done


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PostPosted: Thu Nov 17, 2016 10:43 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x16kg 5:00 59 reps 11.8 rpm 13,11,12,12,11
Rested a few minutes
LC 2x16kg 2:00 28 reps 14 rpm 25 reps 14 rpm 26,13
LC 2x16kg 2:00 24 reps 12 rpm 13,11. Slowing down so stopping here.
Wanted to get some time under the bells and faster reps without hurting my old man joints.


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PostPosted: Sat Nov 19, 2016 8:33 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Friday:
2.74 miles in 40:36. 14:48 pace

Today:
LC 2x20kg 6:00 58 reps. 9,10,10,9,10,10. 9.67 rpm
Just trying to go slow and steady for six minutes

LC 2x16kg 2:00 25 reps 13,12. 12.5 rpm. Too slow to keep going (goal was 14 rpm).
Pull-ups, squats, stretched and done.


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PostPosted: Mon Nov 21, 2016 3:19 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Saturday afternoon (after morning kbs):
1.88 mile walk with my wife in 35:23. 18:48 pace

Sunday:
3.18 mile walk in 55:51. 17:33 pace. Too cold to run, took a long time to warm up

Monday (today):
LC 2x20kg 7:52 72 reps. Approx 9.15 rpm. Unpaced, just wanted 72 reps in less than 9:00. Set the timer for 9 min then started mental countdown from 72.
pull-ups, squats, stretched (not much of all three, that really beat me down) and done.


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PostPosted: Wed Dec 28, 2016 8:01 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Haven't updated log in a while. Ran or walked every day I didn't lift (and some days I did) but don't feel like recording it all. Here's what Ive done the last several weeks with kbs:
11/22
LC 2x20kg 3:00 39 reps 14,13,12 13rpm
LC 2x16kg 2:00 26 reps 14,12 13rpm
Just wanted a couple sprint sets


11/23
LC 2x20kg 2:00 26 reps 13,13. 13tpm
LC 2x22kg 2:00 22 reps 12,10. 11rpm
LC 2x22kg 2:00 19 reps 10,9. 9.5rpm
A few squats and pull-ups stretched and done


11/25
LC 2x20kg 5:00 46 10,9,9,9,9.
Feeling sick with a cold and a little sore.


11/27
LC 2x20kg 6:00 57 reps. 9.5 rpm
Unpaced. Took my time just wanted 6 min
Pull-ups and squats, stretched and done


12/1
LC 2x20kg 5:00 46 reps unpaced. Slow on purpose
Stretched and done


12/3
LC 2x24kg 5:00 43 reps
1st place Jingle Bells Comp


12/5
LC 2:00 21 reps last rep at buzzer 10.5 rpm
LC 2:00 19 reps 9.5 rpm
LC 2:00 18 reps 9 rpm
all with 2x26kg


12/7
LC 2x22kg 2:00 24 reps 12,12
LC 2x22kg 2:00 26 reps 13,13. Just missed 14 in minute 2
LC 2x22kg 2:00 25 or 26. 13,12-13. Either I was so tired I wasn't sure of the count or got 12 instead of 13 or both. Stopping here.
Squats, pull-ups stretched and done


12/9
LC 2x22kg 3:00 34 reps. 11,11,12. Last rep at buzzer.
LC 2x22kg 2:00. 22 reps. 11,11. Just missed 12th rep in min two.


12/12
LC 2x22kg 6:00 56 reps. 9.33 rpm.
Just wanted 56 reps in less than 7 min. Quit at rep 56 because stomach issues.

12/14
LC 2x22kg 2:00 22 reps 11rpm
LC 2x26kg 2:00 16 reps 8rpm
LC 2x26kg 2:00 17 reps 8.5rpm

12/16
Friday:
Varying biathlon playing

12/17 Saturday:
Jerks
2x16kg x 25
2x20kg x 20
OAS
16kg 25L/25R
20kg 25L/25R
Just getting back into the groove


12/19
Jerks with 16kg & 20kg
Snatches with 16kg,20kg & 22kg
2x20kg jerks
20,19,18.
Still marvel at how jerks harder for me than c&j.
OAS 22kg 20/20


12/21
LC 2x20kg
20,19,18,17,16,15. 105 reps. Could have gone on to zero but stopping here to save elbows.
Swings 10L/10R
20kg,22kg. Hungry now stopping here.


12/23
LC 2x20kg
20,19,18,17,16,15,14,13.
132 reps total. Stopped at 13 because afraid I'd tear skin in my right palm. Building back my LC base.
Squats plus pull-ups stretched and done

12/26
LC 2x20kg
20,19,18,17,16,15,14,13,12,11.
20,39,57,74,90,105,119,132,144,155
155 total reps. Hands felt ok but I ran out of gas after my mandarin orange preworkout snack was long burned up by rep 155. Stopping here
A few squats stretched and done

12/28
LC 2x20kg
20,19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
descending reps
20,39,57,74,90,105,119,132,144,155,165,174,182,189,195,200,204,207,209,210
total reps
Squats stretched done
Always wanted to do 210 reps this way with 2x20 kg but never finished it before.


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PostPosted: Sat Dec 31, 2016 12:56 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x22kg
20,19,18,17,16,15,14,13
20,39,57,74,90,105,119,132 reps total. Rested just long enough between sets to write it down and sip some water.
Wanted to do more, when you get to this point it's tempting to keep rolling downhill. But I'm fatigued enough to know I might miss it if I'm about to tear a callus or otherwise hurt myself. Good workout I'm going to put this in the bank.
Squats pull-ups stretched and done

Walked on my off days as usual


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PostPosted: Mon Jan 02, 2017 1:40 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x22kg
20,19,18,17,16,15
20,39,57,74,90,105 total reps.
Crazy humid (and unseasonably warm) in my garage made me overheat and wheeze.
Stopped once I got dizzy just to be safe.
A few squats and pull-ups plus some easy rows with the 24kg bell
Walked a couple miles before church yesterday


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PostPosted: Wed Jan 04, 2017 11:55 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x22kg
20,19,18, 17, 16, 15
20,39, 57,74, 90, 105
Have a very bad cold, so stopping here. Focused on form. May have done more than I should from a cold recovery standpoint. Muscles felt great though
Squats, pull-ups, easy 24kg rows stretching and done


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PostPosted: Sat Jan 07, 2017 1:08 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x22kg
20,19,18,17,16,15.
20,39,57,74,90,105.
Stopping here to let my body recover from the cold I've had
Pull-ups stretched and done


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PostPosted: Tue Jan 10, 2017 12:22 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Monday:
LC 2x22kg
20,19,18,17,16,15,14,13,12
20,39,57,74,90,105,119,132,144.
Could have gone farther, but need to let my body recover from the cold I've had. Making sure I don't tear hands, too.
Squats pull-ups stretched and done


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PostPosted: Wed Jan 11, 2017 4:22 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x22kg
20,19,18,17,16,15,14,13,12,11
20,39,57,74,90,105,119,132,144,155
Stopping here because have to get kids to school
Pull-ups squats stretched and done


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PostPosted: Fri Jan 13, 2017 12:21 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x22kg
20,19,18,17,16,15,14,13,12,11,10
20,39,57,74,90,105,119,132,144,155,165.
Late taking kids to school had to stop here. Was feeling the total body stress, too, and was getting a little dizzy and palm looked like it could tear.
Squats stretched and done


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PostPosted: Mon Jan 16, 2017 3:05 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x22kg
20,19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1.

20,39,57,74,90,105,119,132,144,155,165,174,182,189,195,200,204,207,209,210.

First time getting 210 reps this way with 2x22kg. Trimmed a peeling callus twice between sets (saved my hand). Almost overheated around the 14-11 sets, but once I hit single rep sets it was like coasting downhill
Squats stretched and done


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PostPosted: Thu Jan 19, 2017 4:44 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Wednesday:
LC 2x24kg
20,19,18,17
20,39,57,74
Took two sets to recalibrate to the heavier bells, but I feel like I could go a lot longer. Stopping here because I don't want to overdo it my first day (and after a 210 Rep workout Monday). Also have early meeting
Pull-ups squats stretched and done


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PostPosted: Sat Jan 21, 2017 2:57 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Friday morning:
LC 2x24kg
20,19,18,17,16
20,39,57,74,90.
It's amazing how much more taxing the 24kg bells are than the 22kg
Squats, pull-ups, stretched and done.


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PostPosted: Mon Jan 23, 2017 12:19 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
LC 2x24kg
20,19,18,17,16,15,14,13
20,39,57,74,90,105,119,132
Squats pull-ups stretched and done


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PostPosted: Tue Jan 24, 2017 2:48 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x2x1. 8
155x2x1. 10
165x2x1. 12
Staying very light to slowly up volume since I've been doing only one squat set after kbs with exhausted legs.
Walked about 20:00, stretched and done


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PostPosted: Fri Jan 27, 2017 9:44 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday
Squats
135x3x2. 6
145x2x1. 8
155x2x1. 10
165x2x1. 12
Staying very light to slowly up volume since I've been doing only one squat set after kbs with exhausted legs.
Walked about 20:00, stretched and done

Wednesday
LC 2x24kg
20,10,10,20,
20,30,40,60.
Very flat and tired today. Going to work on longer sets
Squats
135x3
145x2. 5
155x2. 7
170x2. 9

Thursday:
Squats
135x3x1. 3
145x2x1. 5
155x2x1. 7
165x2x1. 9
175x1x1. 10
185x1x1. 11
195x1x1. 12
155x2x1. 14
165x2x1. 16

Extra stretching

Friday:
Squats
135x3x2. 6
145x2x1. 8
155x2x1. 10
165x2x1. 12
185x2x1. 14
205x1x1. 15
155x2x1. 17
165x2x1. 19
been doing extra stretching every time


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PostPosted: Tue Jan 31, 2017 3:41 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Saturday
LC 2x24kg
20,19,18,4,2,2,2,3,2,2
20,39,57,61,63,65,67,70,72,74
Traveling and had to lift in this sweat box of a lodge. Overheated in a hurry so had to limit my reps
A few 2x24kg front squats, stretched and done

Sunday
Yoga and walking

Yesterday
Squats
135x3x1
145x3x1. 6
155x2x1. 8
165x2x1. 10
185x2x1. 12
205x1x1. 13
215x1x1. 14
155x2x1. 16
165x2x1. 18
185x2x1. 20

Lots of stretching, pull-ups and done

Today
Squats
135x3
145x3. 6
155x2. 8
165x2. 10
185x2. 12
205x1. 13
225x1. 14
235x1. 15
205x2x2. 19

24kg clean and press ladders l/r 1,2,3,1,2,3
Lots of stretching and done


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PostPosted: Wed Feb 01, 2017 11:55 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3
145x3
155x2. 8
165x2. 10
185x2. 12
205x1. 13. Left my belt at the hotel, and even the light weights feel heavy today.
215x1. 14. May have tweaked my back going lighter
155x2. 16
165x2. 18
185x2. 20
205x1. 21. Back felt weak
185x2. 23. Finally started feeling strong and having the groove but it was time to leave the gym to get to my first meeting.
Lots of stretching and done


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PostPosted: Thu Feb 02, 2017 2:27 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3
145x3
155x3. 9
165x3. 12
185x2. 14
205x2. 16
225x1. 17. Smooth enough but feel like I have a bad cold so topping out here
165x2. 19
205x2. 21

24kg c&p 10L/10R
Stretched and done
Hurrying to the airport


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PostPosted: Sun Feb 05, 2017 2:05 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Friday:
Squats
135x3x1. 3
145x3x2. 9
155x3x1. 12
165x3x1. 15
185x2x1. 17
205x2x1. 19
225x1x1. 20. Back is still a little off so topping off here.
165x2x1. 22

Saturday:
Squats
135x3
145x3. 6
155x2. 8. Back feels off today
165x2. 10
185x2. 12
205x2. 14
225x1. 15. Smooth enough but careful of back so not going heavier
205x2. 17
210x2. 19
28kg c&p stretched and done. Been doing light squat cleans for a few days but just can't find the groove.

Today:
Squats
135x3
145x3
155x2. 8
165x2. 10
185x2. 12
205x2. 14
210x2. 16
215x1. 17. Had more reps but back felt off so stopped at 1
155x3. 20
165x3. 23
185x3. 26
205x2. 28. Stopping now so won't over do it.
Alternating easy c&p with hip thrusts with 16kg, 20kg, 22kg and 28kg. A few pull-ups Stretched and done


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