training log

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

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girevichka
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training log

Post by girevichka » Tue Apr 16, 2013 8:29 pm

21. F. 68kg+ weight class.
Current PRs: 16kg OALC- 119 (5/13/2013 training), 22kg OALC - 63 (6/22/2013 training), 16kg snatch - 158 (training), 20kg snatch - 75 (comp), 22kg snatch - 57 (training).
----------------
Week of 4/8 - post comp rest week from the kb. Did some fun stuff in place of it.

4/8: 48 kg trap bar deadlift 15x3, squat 20kg 40 reps no rest, bench 20kg 30 reps no rest, hyper extension 15,10,5.

4/9: prowler repeat sets. 180# on posts, 50 feet backpedaling, 50 feet pushing on long posts. Rest between rounds till HR = 140. 30', 12 rounds.

4/10: Squat 20kg 60 reps no rest.

4/11: Same prowler protocol, but rest until 130. 13 rounds.

4/12: Squat 20kg 100 reps no rest.

4/13: More of the same prowler shit. Rested til 130. 12 rounds.

4/14: rest... and a bacon cheeseburger to say goodbye to stage 5.
Last edited by girevichka on Sun Jun 23, 2013 3:52 am, edited 4 times in total.

girevichka
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Re: training log

Post by girevichka » Tue Apr 16, 2013 8:36 pm

4/15:

16kg clean with extra swing, rx pace 16. Result: L 15/15/14/13/12, R 16/16/15/12/12 if I remember correctly, which I probably don't. Couldn't video, phone dead. That pace is fucking crazy.

GPP: (10 squats, 10 trx push-ups, 10 trx rows, 10+10 lunges, 10 high pull 16kg)x10. Took a long time, somewhere around 40 minutes, I think. Not sure if that's decent or horrible.

20 min jog/walk: 60' jog, 90' walk. I'm terrible at running. Want to be less terrible at it. Coach rx'd 5k row/run but I can't run that quite yet. Will work up to it. Considering rowing on training days, running on off days.

4/16:

20 min jog/walk: 60' jog, 90' walk. Still a terrible runner. Registered and paid for a 5k on memorial day, we'll see how that goes.

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Dunn
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Re: training log

Post by Dunn » Tue Apr 16, 2013 8:47 pm

Nice to see another kettlenut.

girevichka
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Re: training log

Post by girevichka » Thu Apr 18, 2013 4:46 am

Dunn, meanwhile others are thinking "Another damn kettlenut?"

4/17-

14kg OALC (given pace 12)- L 12/12/12 R 13/13/11

16kg OALC (given pace 12) - L 11/11/7 R 9/8/8 ](*,) fail!

10kg glove snatch (given pace 16, 10')
L 16/16/13/1+11/16/16/14/4 R - also a fail!

20 min jog/walk - 60' jog, 90' walk.

A ton of kb volume. Not feeling totally rested from Monday's circuit. Not sleeping well due to life stuff. Excuses ad nauseum. Anyway, I must say I like having OALC tossed in for some deviation from the norm.

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Wild Bill
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Re: training log

Post by Wild Bill » Thu Apr 18, 2013 4:57 am

Greetings!
May be you will get some ideas from these drills
viewtopic.php?f=2&t=217889&hilit=barbakova
it seems no one likes them :)

I must admit i myself stopped doing them. I am too fat to jump like her :)

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Re: training log

Post by girevichka » Thu Apr 18, 2013 5:15 am

Thanks WB. I like those videos, if it helps! I'm too fat for that stuff, too. And not Russian enough, хотя я немного говорю по-русский и гречу ем, как положено! I just do whatever my coach tells me to do and that usually works out in the end...

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Wild Bill
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Re: training log

Post by Wild Bill » Thu Apr 18, 2013 5:21 am

girevichka wrote:...хотя я немного говорю по-русский и гречу ем, как положено!
:))) =D> =D>
With milk is the best variant. But with meat also not bad :)
girevichka wrote:I just do whatever my coach tells me to do
Good idea :)

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Re: training log

Post by girevichka » Sat Apr 20, 2013 3:03 am

4/18 -
rested

4/19 -

OALC 14kg, rx'd 12rpm- L 10/9/9/9/11 R 10/9/10/9/13

GPP: 5" walk, (90' jog, 2" walk)x6 , 5" walk. I am starting to not completely hate running. Signed up for a 5k on May 27th just because.

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Re: training log

Post by girevichka » Sun Apr 21, 2013 4:18 pm

4/20 -

12kg snatch, rx'd pace 18.

Result: L 20/19/19/17/11 + R 18/18/18/17/13.

Had to do my set in my backyard and my KB has a shit handle that won't accept chalk. Slippery hands got the best of me. Oh well.

GPP- 5" walk, (90' jog, 2" walk)x6 , 5" walk. Total 29", 1.9mi.

Got my programming and Coach did not give a circuit for Monday. Only had one circuit last week. Not the normal week 1 stage 1 programming. It will be interesting for me to see how he plans this competition cycle out. Since I'm working up to the 24, this is totally uncharted territory for me as a lifter and as a coach.

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Re: training log

Post by girevichka » Tue Apr 23, 2013 3:21 am

4/22

16kg OALC rx pace 12
L 12/12/12 + R 11/12/11

14kg Snatch rx pace 18
L 18/18/15 + R 20/18/15

GPP- 5" walk, (90' jog, 2" walk)x6, didn't do the full the 5" cooldown walk, didn't need it. Total 25:52, 1.59mi.

Felt good. Running is helping a ton.

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The Nightman
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Re: training log

Post by The Nightman » Tue Apr 23, 2013 3:27 am

Wild Bill wrote:Greetings!
May be you will get some ideas from these drills
viewtopic.php?f=2&t=217889&hilit=barbakova
it seems no one likes them :)

I must admit i myself stopped doing them. I am too fat to jump like her :)
Bill, girevichka is pretty fluent in Russian... just saying.

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Wild Bill
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Re: training log

Post by Wild Bill » Tue Apr 23, 2013 3:44 am

The Nightman wrote:
Wild Bill wrote:Greetings!
May be you will get some ideas from these drills
viewtopic.php?f=2&t=217889&hilit=barbakova
it seems no one likes them :)

I must admit i myself stopped doing them. I am too fat to jump like her :)
Bill, girevichka is pretty fluent in Russian... just saying.
I already understood it after her comment :) Phrase was above standard courses.
Although i never heard how speaks those from standard courses :)

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Holland Oates
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Re: training log

Post by Holland Oates » Tue Apr 23, 2013 3:46 am

I know who this is! Welcome to the bad place.

girevichka
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Re: training log

Post by girevichka » Tue Apr 23, 2013 4:01 am

WB - My grammar is not always great and I have a hard time responding quickly and naturally, but I understand a lot. I have been told my pronunciation is quite good. However I am definitely not fluent!

What do you want, EZ, a cookie? :yawinkle:

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Wild Bill
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Re: training log

Post by Wild Bill » Tue Apr 23, 2013 4:17 am

girevichka wrote:... I have a hard time responding quickly...
I recently started hearing podcasts...
70-80% i just don't understand!!! :) and this is simple dialogs for idiots!
I can say i already quite good at reading English, and i hoped i could hear... but all sounds merge into a noise :)
So, notsoquick respond not a problem at all :)

PS
i clearly understand Fedorenko on his videos :)
PPS
don't know how good my pronunciation because never tried it :)

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Re: training log

Post by girevichka » Tue Apr 23, 2013 4:23 am

I should start listening to podcasts. That is one of many summer tasks I have lined up for myself, along with some translations of GS articles and books. Would like to greatly improve my Russian before the end of the year.

"Basically, it's really about working, really."

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Re: training log

Post by Holland Oates » Tue Apr 23, 2013 6:24 am

I always want a cookie. Cookies are awesome.

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Re: training log

Post by girevichka » Thu Apr 25, 2013 6:25 pm

4/24

16kg OALC 8', rx pace 10

L 10/9/9/9 R 9/10/10/10

14kg snatch 8', rx pace 16

L 15/16/17/11 (switched 20" early) R 17/17/15/12

GPP: 3km row


Chatted with Nightman about GPP. I think my best bet is to row on training days, run on off days. I don't want to run every day or I'll start to hate it.

I bought a bluetooth HRM that I can use with my phone and an app called RunDouble, it will show a line graph of pace and HR. Super nerdy, I love it. Gives calories burned and shit like that, too.

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Re: training log

Post by girevichka » Mon May 06, 2013 9:56 pm

Whoops, fell behind on this.

April 26, 27, 28- Sick, no training of any kind.

April 29nd -
OALC - 14kg/(L 13/6 + R 6/12)/3' ; 16kg/(12/5+6/11)/3'

Snatch - 10kg/(L 20/20/19/17 + R 19/20/19/18)/8'

April 30th-
run 3km/30'

May 1st -

OALC - 14kg/(L 12/12 + R 12/12)/4' ; 16kg/(L 12/12 R 12/12)/4'

Snatch -10kg/(L 16/19/19/18/18 R 20/20/19/20/21)/10'

May 2nd - rest

May 3rd -

OALC -14kg/(L 12/13/12 + R 12/12/12)/6' ; 16kg/(L 12/11/11 + R 11/11/11)/6'

Snatch ex swing - 12kg/(L 12/12/12/11/11 R 12/11/13/13/15)/10'

May 4th - rest

May 5th -
OALC 14kg/120/10'
Run 5k/53' slooooooow as fuuuuuuuuuuuuuck. strictly maintained HR 150-160.

May 6th -
Snatch - 12kg/180/10'
Run 3k/34' still pretty slooooooooow. HR 150-160

May 7th - rest

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Re: training log

Post by girevichka » Sat May 11, 2013 2:54 pm

May 8th-
3k run 29 minutes

May 9th-
OALC: 16kg/(L 12/12 + R 12/12)/4' ; 18kg/(L 11/11 + R 11/13)/4'

Snatch: 16kg/(L 18+18 + R 18+18)/

run: Interval 1km run, 100m walk. Tried to increase pace each time.
KM 1 6'50"
KM 2 7'42"
KM 3 7'22"
KM 4 7'14"
KM 5 6'48"
Total time with walks 40'

May 10th-
3km run 27'05"

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Re: training log

Post by girevichka » Mon May 13, 2013 3:07 am

May 11
OALC 16kg/36+36/6min, 18kg/41+29/7min (did an extra min on the left by accident, because I am a tard.)
Snatch 16kg/42+46/6min
5k run - 51 min.

May 12
Rest

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Re: training log

Post by girevichka » Tue May 14, 2013 3:00 am

May 13

LC 16kg/119/10'

had 120. missed one fixation at 7 something minutes. fuuuuuuuuuuuuuuuuuck.

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Re: training log

Post by girevichka » Wed May 15, 2013 7:46 pm

May 14

Snatch 14kg/ (L 18/18/16/10 switch at 3'50, R 20/18/17/11/3 stop at 4'40")
Shit result.

35 min run = 4.16km

May 15
Rest.

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Re: training log

Post by girevichka » Fri May 17, 2013 9:32 pm

May 16th
OALC 18/37/3', 20/36/3'
Snatch 16/70/4'

5k jog. was supposed to be interval set again but my legs were dead. first 3 i tried going faster, last 2 i said fuck it and shuffled my way to the end. total time 40'

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Re: training log

Post by girevichka » Tue May 21, 2013 4:57 pm

May 18th
LC 18/(28+28)/5 and 20/(23+25)/5
5k- 2km (15:13), walk 100m, 1.5km (12:32), walk 100m, 1km (8:25), walk 100m, .5km (5:00)

May 20th
LC 18/100/10
5k - 42min

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