No-name's training

[sten]

Tue, Mar 16, 2010 - Weight - 189.0
Jerk: 1:30/side@20kg. 24/24. 120 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 120 seconds rest.
OALC: 1:30/ side@20kg. 15/15.

Time: 13:01
Cals: 112
HRM: 166
HRA: 134

[sten]

Wed, Mar 17, 2010 - Weight - 189.2
Jerk: 1:30/side@20kg. 24/24. 120 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 120 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 120 seconds rest.
Jerk: 1:30/side@20kg. 24/24. 120 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 120 seconds rest.
OALC: 1:30/ side@20kg. 15/15.

Time: 28:08
Cals: 362
HRM: 174
HRA: 142
5m Recovery: 65

[sten]

Thu, Mar 18, 2010 - Weight - 190.4 (WTF!!?)
Jerk: 1:30/side@20kg. 24/24. 120 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 120 seconds rest.
OALC: 1:30/ side@20kg. 15/15.

Time: 13:08
Cals: 142
HRM: 166
HRA: 140
5m Recovery: 62

Run: 1.0 miles@9:27

[sten]

Fri, Mar 19, 2010 - Weight - 188.6
Jerk: 1:30/side@20kg. 24/24. 90 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 90 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 90 seconds rest.
Jerk: 1:30/side@20kg. 24/24. 90 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 90 seconds rest.
OALC: 1:30/ side@20kg. 15/15.

Time: 25:30
Cals: 345
HRM: 176
HRA: 146
5m Recovery: 61

[sten]

Sat, Mar 20, 2010 - Weight - 190.2
Jerk: 1:30/side@20kg. 24/24. 60 seconds rest.
OALC: 1:30/ side@20kg. 12/12. 60 seconds rest.
OALC: 1:30/ side@20kg. 12/12.

Time: 11:00
Cals: 118
HRM: 155
HRA: 132
5m Recovery: 66

[sten]

Sun, Mar 21, 2010 - Weight - 189.2
Jerk: 1:30/side@20kg. 24/24. 60 seconds rest.
OALC: 1:30/ side@20kg. 12/12. 60 seconds rest.
OALC: 1:30/ side@20kg. 12/12. 60 seconds rest.
Jerk: 1:30/side@20kg. 24/24. 60 seconds rest.
OALC: 1:30/ side@20kg. 12/12. 60 seconds rest.
OALC: 1:30/ side@20kg. 12/12.

Time: 23:00
Cals: 255
HRM: 162
HRA: 136
5m Recovery: 162-103 (59)

[sten]

Mon, Mar 22, 2010 - Weight - 189.4
Jerk: 1:30/side@20kg. 18/18. 60 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 60 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 60 seconds rest.
Jerk: 1:30/side@20kg. 18/18. 60 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 60 seconds rest.
OALC: 1:30/ side@20kg. 15/15.

Time: 23:00
Cals: 281
HRM: 166
HRA: 138
5m Recovery: 166-103 (63)

Edited to adjust jerk volume downwards.

[sten]

Tue, Mar 23, 2010 - Weight - 189.4
Jerk: 1:30/side@20kg. 24/24. 60 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 60 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 60 seconds rest.
Jerk: 1:30/side@20kg. 24/24. 60 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 60 seconds rest.
OALC: 1:30/ side@20kg. 15/15.

Time: 23:00
Cals: 311
HRM: 175
HRA: 145
5m Recovery: 175-105 (70)
TE: 3.3

Time to reduce the rest to 30 seconds and build back up to this volume.

[sten]

Mon, Mar 29, 2010 - Weight - 189.4
Jerk: 1:30/side@20kg. 24/24. 30 seconds rest.
OALC: 1:30/ side@20kg. 15/15. 30 seconds rest.
OALC: 1:30/ side@20kg. 15/15.

Time: 10:00
Cals: 134
HRM: 166
HRA: 144
5m Recovery: 166-93 (73)
TE: 2.3

Time to increase work intervals to 2:00/side.

(edited for stats)

[sten]

Tue, Mar 30, 2010 - Weight - 190.2
Jerk: 2:00/side@20kg. 32/32. 120 seconds rest.
OALC: 2:00/side@20kg. 20/20. 120 seconds rest.
OALC: 2:00/side@20kg. 20/20.

Time: 16:00
Cals: 170
HRM: 171
HRA: 130
5m Recovery: 171-96 (75)
TE: 2.4

(Cals, HRA, and TE are hokey today since the heart rate monitor was acting up)

[sten]

Thur, Apr 1, 2010 - Weight - 188.4
Jerk: 2:00/side@20kg. 32/32. 90 seconds rest.
Snatch: 2:00/0:30@20kg. 32/8.

Time: 8:00
Cals: 141
HRM: 168
HRA: 150
5m Recovery: 168-92 (75)
TE: 2.4

Need to step back for a week or so and catch up since I am replacing one of the OALC sets with snatch.

[sten]

Fri, Apr 2, 2010 - Weight - 188.8
Jerk: 1:00/side@20kg. 16/16. 120 seconds rest.
Snatch: 1:00/side@20kg. 16/16. 120 seconds rest.
OALC: 1:00/side@20kg. 10/10.

Time: 10:00
Cals: 114
HRM: 160
HRA: 133
5m Recovery: 160-101 (59)
TE: 2.0

Recovery was slower this morning, but maybe 5 hours asleep has something to do with that.

[sten]

Sat, Apr 03, 2010 - Weight - none
Jerk: 1:00/side@20kg. 16/16. 90 seconds rest.
Snatch: 1:00/side@20kg. 16/16. 90 seconds rest.
OALC: 1:00/side@20kg. 10/10.

Time: 9:00
Cals: 112
HRM: 163
HRA: 141
5m Recovery: 160-103 (60)
TE: 2.1

Still a less than stellar recovery. Perhaps a day off is indicated, or, the weather is getting warmer.

[sten]

Mon, Apr 05, 2010 - Weight - 188.2
Jerk: 1:00/side@20kg. 16/16. 60 seconds rest.
Snatch: 1:00/side@20kg. 16/16. 60 seconds rest.
OALC: 1:00/side@20kg. 10/10.

Time: 8:00
Cals: 90
HRM: 151
HRA: 133
5m Recovery: 151-81 (70)
TE: 1.8

REST 10:00 THEN

Jerk: 1:00/side@20kg. 16/16. 30 seconds rest.
Snatch: 1:00/side@20kg. 16/16. 30 seconds rest.
OALC: 1:00/side@20kg. 10/10.

Time: 7:00
Cals: 101
HRM: 165
HRA: 149
5m Recovery: 165-93 (72)
TE: 2.2

The weather is equally warm as it was on April 2 and April 3. My improved recovery means I needed a day off.

[sten]

Thu, Apr 08, 2010 -
Jerk: 1:30/side@20kg. 24/24. 120 seconds rest.
Snatch: 1:30/side@20kg. 24/24. 120 seconds rest.
OALC: 1:30/side@20kg. 15/15.

Time: 13:00
Cals: 160
HRM: 168
HRA: 139
5m Recovery: 169-89 (79)
TE: 2.3

[sten]

Mon, May 03, 2009 - Weight 184.8
A lack of motivation, horrible allergies, and poor sleep led to a month off. I've cleaned up my diet a bit, and the results have shown on the scale.

I am going to mainly use my own bodyweight. When I am ready, I will train for a kettlebell sport event, but for now, I am going to be using mainly calisthenics to train myself.

I am somewhat deconditioned right now, so I am starting slow.

Pushups - 10
Deck squats - 10
Jumping jacks - 25
Ab wheel (from knees) - 10
Repeat for a total of 4x

Time: 14:15
MHR - 153
AHR - 130
Cal - 157
TE - 2.2

[sten]

Tue, May 04, 2009

Short on time this morning

Pushups - 10, 12, 7, 7, 9

[sten]

Wednesday, December 21, 2016 weight 176.5

It's been awhile.

Calisthenics - 30 mins
16kg OALC 10/10 1:00 per side, 2:00 rest
16kg OALC 10/10 1:00 per side

[sten]

Thursday, December 22, 2016 weight 177.0



Calisthenics - 30 mins
16kg OALC 10/10 1:00 per side

[Shafpocalypse Now]

Holy fuckballs...that's a bit of an interval. Welcome back