No-name's training

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

sten
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Re: Training

Post by sten » Thu Jan 28, 2010 12:48 pm

Thur, Jan 28, 2010
LC:6:[email protected] 30 reps.
LC:2:[email protected] 20 reps.
Pullups (large band assist): 15
Pushups (BW):12
Amosov squats: 30

Jump [email protected]:20/0:10 rest x 3.

My biggest weak link at this point is cardio. I will slowly build endurance with the jump rope and then reintroduce running when I am about 10 lbs lighter.

sten
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Re: Training

Post by sten » Sun Jan 31, 2010 5:46 am

Fri, Jan 29, 2010
Rest

Sat, Jan 30, 2010
LC:20:[email protected] 5,3,1 rep sets with rest in between. 62 total reps. There is a cardio component to this set and rep scheme towards the end! Different from the normal timed set progressions I practice with the 16kgs and the volume building I am practicing with the 20kgs, I plan to do this 5,3,1 workout periodically.

Pullups (large band assist): 16
Pushups (BW):13
Amosov squats: 35

Jump [email protected]:20/0:10 rest x 4.

sten
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Re: Training

Post by sten » Mon Feb 01, 2010 4:40 am

Sun, Jan 31, 2010
LC:6:[email protected] 30 reps.
Pullups (medium band assist): 10
Pushups (BW): 13

sten
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Re: Training

Post by sten » Tue Feb 02, 2010 12:45 pm

Mon, Feb 01, 2010
LC: 1:[email protected] x 6 sets; 0:30 rest (but for last set, which was 1:00). 5, 5, 5, 5, 5, 5.
Time to move to 2:00 sets
Pullups (large band assist): 16
Pushups (BW): 13
2H Swings (neck high): 6:[email protected] 75 reps, broken into sets of 12-13. It might be apostasy for a OTWer to do 2H swings, but (i) I enjoy the movement and (ii) I need the cardio.

Tue, Feb 02, 2010
Rest. Tomorrow, it is time to increase the work set duration on the 2x16kg.

sten
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Re: No-name's Training: OTW with some other stuff

Post by sten » Thu Feb 04, 2010 12:33 pm

Wed, Feb 03, 2010
LC: 7:[email protected] 35 reps.
Pullups (small band assist): 2x5
Pushups (BW): 15

Thu, Feb 04, 2010
LC: 20:[email protected] 40. Doubles and singles at the top of each minute.

sten
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Re: No-name's Training: OTW with some other stuff

Post by sten » Mon Feb 08, 2010 11:48 am

Fri, Feb 05, 2010
sick

Sat, Feb 06, 2010
sick

Sub, Feb 07, 2010
sick

Mon, Feb 08, 2010
LC: 7:[email protected]
Pullups (light band assist): 5,4,3

I feel like I am getting better. I am going to experiment with a Monday - Friday training schedule with weekends off for a few weeks. The OTW seems to be five days in a row, so I will give that a shot. I suspect I will find that that a 3:1 suits me better since I am not relatively young anymore, but I might surprise myself.

sten
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Posts: 118
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Re: No-name's Training: OTW with some other stuff

Post by sten » Mon Feb 15, 2010 12:03 pm

Tue, Feb 09, 2010
sick/recovering

Wed, Feb 10, 2010
sick/recovering

Thu, Feb 11, 2010
sick/recovering

Fri, Feb 12, 2010
sick/recovering

Sat, Feb 13, 2010
sick/recovering

Sub, Feb 14, 2010
sick/recovering

Wow. I have had sinus infections all of my life - about 2 a year. The past two years, I have had 4-5 per year. This last one was as painful and unpleasant as I've ever had. I am on the downhill side of this one, but off to see more specialized medical types to seek permanent relief. This is no way to live.

Mon, Feb 15, 2010
LC: 8:[email protected] 32.

Will be getting on track this week. I plan to slow the pace and extend my sets.

sten
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Re: No-name's Training: OTW with some other stuff

Post by sten » Thu Feb 18, 2010 3:48 pm

Thu, Feb 18, 2010

LC: 4:[email protected] 18. 30 seconds rest.
LC: 1:[email protected] 6.

Snatch: 1:00/[email protected] 16/16. 120 seconds rest.
OALC: 1:00/[email protected] 10/10. 120 seconds rest.
OALC: 1:00/ [email protected] 10/10.

sten
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Posts: 118
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Re: No-name's Training: OTW with some other stuff

Post by sten » Sat Feb 20, 2010 5:02 am

Fri, Feb 19, 2010

LC: 4:[email protected] 32.

Rest a bit

Snatch: 1:00/[email protected] 16/16. 90 seconds rest.
OALC: 1:00/[email protected] 10/10. 90 seconds rest.
OALC: 1:00/ [email protected] 10/10.

sten
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Posts: 118
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Re: No-name's Training: OTW with some other stuff

Post by sten » Sun Feb 21, 2010 10:07 pm

Sun, Feb 21, 2010

LC: 5:[email protected] 45 reps. 10,9,8,8,10.

Blazing fast pace for me, probably a PR for me for 5:00. I wanted 45, and I got it. Going forward, I'll treat 45 as the reps to beat until I beat it.

Lockouts were crisp, breath was in check, and a couple of the cleans towards the end were off. No supplemental fitness finisher today.

Mentally, a 3 days on/1 day off works better for me. I tried the 5 days in a row, and well, that just doesn't work for me seeing as I cannot execute on that intention.

I am going to try a different approach, as (i) longer sets at a slower pace do not seem to work for me and are extremely frustrating and (ii) studying the logs of a few fellow reprobates here at IGX and at other places, it seems like 90% of everyone's 2xLC sets were between 5:00 and 7:00 (with a strong bias towards 5:00) with a pace of at least 8 rpm.

Let's see how this works for me. It has worked for others on this board. Now that my knee is fully healed, it is time to progress up the ranks and begin to compete.

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Mon Feb 22, 2010 3:34 pm

Mon, Feb 22, 2010

LC: 5:[email protected] 40 reps. 8,8,8,8,8.
Rest 10:00

Snatch: 1:00/[email protected] 16/16. 60 seconds rest.
OALC: 1:00/[email protected] 10/10. 60 seconds rest.
OALC: 1:00/ [email protected] 10/10.

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Tue Feb 23, 2010 4:58 pm

Tue, Feb 23, 2010
LC: 2:[email protected] 20 reps. 11,9.

I was not feeling it this morning, which probably is a result of not warming up properly. The intention was to do 40+ in 4:00. I rested a bit, and then:

Snatch: 1:00/[email protected] 16/16. 30 seconds rest.
OALC: 1:00/[email protected] 10/10. 30 seconds rest.
OALC: 1:00/ [email protected] 10/10.

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Thu Feb 25, 2010 6:12 pm

Thu, Feb 25, 2010
LC: 6:[email protected] 50 reps. 8,8,9,9,8,8.

Much better after a day off. This was a bit of a sprint for me, but curiously easier than my 45 reps in 5:00 a few days ago. No supplemental AKC fitness routine this morning since I was short on time.

sten
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Posts: 118
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Re: No-name's Training: OTW with some other stuff

Post by sten » Fri Feb 26, 2010 4:21 pm

Fri, Feb 26, 2010
LC: 4:[email protected] 32 reps. 8,8,8,8.
Rest a few minutes
Snatch: 1:30/[email protected] 24/24. 120 seconds rest.
OALC: 1:00/[email protected] 10/10.

I have not been operating on a normal schedule; working until 10:00 PM every night and not sleeping enough is beginning to take its toll.

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Sun Feb 28, 2010 1:50 pm

Sat, Feb 27, 2010
LC: 5:[email protected] 40 reps. 8,8,8,8,8.
Rest a few minutes
Snatch: 80 or 100 [email protected] Switch every 10 reps. About 5:00
Deck squats - 10
Ab wheel from knees - 10

Sun, Feb 28, 2010
Off

sten
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Re: No-name's Training: OTW with some other stuff

Post by sten » Tue Mar 02, 2010 6:25 pm

Mon, Mar 01, 2010
Unauthorized day off.


Tue, Mar 02, 2010
LC: 5:[email protected] 40 reps. 8,8,8,8,8.
Rest a few minutes
Deck squats - 10
Ab wheel from knees - 10
Snatch: 100 [email protected] Switch every 10 reps. About 5:40

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Fri Mar 05, 2010 4:23 pm

Wed, Mar 03, 2010 and Thu, Mar 04, 2010
unscheduled off days due to minor personal issues and fatigue.

Fri, Mar 05, 2010
Weight - 189.2. Holy cow. No wonder my pants are tight. My norm is about 175 or so. This will change. So I pondered this, and then

LC: 4:[email protected] 28 reps. 7,7,7,7.
Deck squats - 10
Standing wheel - 4
Ropes: 20 seconds work/20 seconds rest x 8 times

Action items -
1. Watch what goes in my piehole.
2. Some quality time with the fitness routine. Level 5 with the 20kg starts tomorrow. OALC, Half snatch, OALC

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Sat Mar 06, 2010 7:12 pm

Sat, Mar 06, 2010 - Weight - 188.0
Jerk: 1:30/[email protected] 18/18. 120 seconds rest.
Half snatch: 1:30/[email protected] 18/18. 120 seconds rest.
OALC: 1:30/ [email protected] 14/14.

I'll adjust the rpms tomorrow before shortening the rest.

Deck squats - 10
Wheel from knees - 10

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Sun Mar 07, 2010 7:11 pm

Sun, Mar 07, 2010 - Weight - 189.0
Jerk: 1:30/[email protected] 15/15. 120 seconds rest.
Half snatch: 1:30/[email protected] 15/15. 120 seconds rest.
OALC: 1:30/ [email protected] 15/15. 120 seconds rest.
Jerk: 1:30/[email protected] 15/15. 120 seconds rest.
Half snatch: 1:30/[email protected] 15/15.

That's it - unexpected company showed up.

sten
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Posts: 118
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Re: No-name's Training: OTW with some other stuff

Post by sten » Mon Mar 08, 2010 1:31 pm

Mon, Mar 08, 2010 - Weight - 187.6
Snatch: 1:00/[email protected] 16/16. 120 seconds rest.
Snatch: 1:00/[email protected] 16/16. 120 seconds rest.
Snatch: 1:00/[email protected] 16/16.

Wheel from knees - 15

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Wed Mar 10, 2010 8:17 pm

Wed, Mar 10, 2010 - Weight - 188.8
Jerk: 1:00/[email protected] 16/16. 120 seconds rest.
OALC: 1:00/ [email protected] 10/10. 120 seconds rest.
OALC: 1:00/ [email protected] 10/10. 120 seconds rest.
Jerk: 1:00/[email protected] 16/16. 120 seconds rest.
OALC: 1:00/ [email protected] 10/10. 120 seconds rest.
OALC: 1:00/ [email protected] 10/10.

Deck squats - 10

I will decrease the rest intervals tomorrow.

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Thu Mar 11, 2010 1:57 pm

Thur, Mar 11, 2010 - Weight - 189.0
Jerk: 1:00/[email protected] 16/16. 90 seconds rest.
OALC: 1:00/ [email protected] 10/10. 90 seconds rest.
OALC: 1:00/ [email protected] 10/10. 90 seconds rest.
Jerk: 1:00/[email protected] 16/16. 90 seconds rest.
OALC: 1:00/ [email protected] 10/10. 90 seconds rest.
OALC: 1:00/ [email protected] 10/10.

I will decrease the rest intervals tomorrow, and I will probably decrease the RPMs to compensate.

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Fri Mar 12, 2010 2:14 pm

Fri, Mar 12, 2010 - Weight - 188.0
Jerk: 1:00/[email protected] 16/16. 60 seconds rest.
OALC: 1:00/ [email protected] 10/10. 60 seconds rest.
OALC: 1:00/ [email protected] 10/10. 60 seconds rest.
OALC: 1:00/ [email protected] 10/10. 60 seconds rest.
Jerk: 1:00/[email protected] 16/16. 60 seconds rest.
OALC: 1:00/ [email protected] 10/10.

Wheel from knees - 15

I didn’t need to decrease the RPMs today, so I will decrease the rest intervals tomorrow, and I will see if 30 seconds rest is the sticking point for this rep range.

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Sat Mar 13, 2010 7:11 pm

Sat, Mar 13, 2010 - Weight - 188.6
Jerk: 1:00/[email protected] 12/12. 30 seconds rest.
OALC: 1:00/ [email protected] 10/10. 30 seconds rest.
OALC: 1:00/ [email protected] 8/8. 30 seconds rest.
Jerk: 1:00/[email protected] 12/12. 30 seconds rest.
OALC: 1:00/ [email protected] 10/10. 60 seconds rest.
OALC: 1:00/ [email protected] 8/8.

Walk:12:[email protected] weight vest

sten
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Posts: 118
Joined: Tue Dec 25, 2007 2:41 am

Re: No-name's Training: OTW with some other stuff

Post by sten » Mon Mar 15, 2010 10:08 am

Mon, Mar 15, 2010 - Weight - 188.6
Jerk: 1:00/[email protected] 16/16. 30 seconds rest.
OALC: 1:00/ [email protected] 10/10. 30 seconds rest.
OALC: 1:00/ [email protected] 10/10. 30 seconds rest.
Jerk: 1:00/[email protected] 16/16. 30 seconds rest.
OALC: 1:00/ [email protected] 10/10. 30 seconds rest.
OALC: 1:00/ [email protected] 10/10. 30 seconds rest.

Swing: 0:15/[email protected] 10/10.

A couple of observations.

1. Time to increase the work interval, which I will do tomorrow with a compensating increase in the rest interval.
2. Weight is holding steady. I shall have to begin to micromanage and record what I eat. No S has worked for me in the past. I really don't have the patience for blocks and measuring food to any great extent.

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