Snatchaholic, Ergoholic, Alcoholic Log

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

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Mon May 09, 2016 12:21 pm

Monday AM

30 Min Ski Erg - 5503m. Avg HR 155. Would have been lower but I pushed a bit harder at the end.
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Wed May 11, 2016 12:41 pm

Wednesday AM

Squats (Day 10 10s)

Warmup 44, 74 X 5

1 X 5 @ 94lb
1 X 3 @ 114lb
1 X 1 @ 134lb
1 X 11 @ 144lb

The higher rep sets on squats (still very light) seem to be what I need for my squat groove. Happy with this since sets of 5 seemed hard a few weeks ago.


Suitcase dl
44, 49, 54 X 5/5

3K Row - 14:05

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Thu May 12, 2016 12:26 pm

Thursday

MP (Day 11 10s)

1 X 5 @ 44lb
1 X 3 @ 54lb
1 X 1 @ 64lb
1 X 12 @ 66.5lb

4K Ski Erg 21:35
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Fri May 13, 2016 4:33 pm

Friday AM

14 min jog - 1.2 miles
Warmup and cool down walking

Deadlifts (day 12 10s)

1 X 5 @ 104
1 X 3 @ 124
1 X 1 @ 144
1 X 11 @ 154lbs

3k Row 14:16

Traveling this weekend so wanted to wrap up the 10s. Deload week next week.

I am going to do some running in preparation for a fun race in August. I started this am for a warmup before lifting and went 2 times around our park. It was not bad and I didn't walk and could have kept going. I think having the cardio base from the erg and being 10lbs lighter than when I started the couch to 5k thing last fall helped. I think that this is the longest distance I have completed since rugby in 2005 without walking.

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Tue May 17, 2016 12:32 pm

Saturday - 5 miles of walking. Traveled to Boston for a Memorial service and did a lot of walking Saturday. Feet were a bit sore, but I didn't bring anything but my work shoes which are comfortable but not not quite ideal for that distance


Tuesday Morning

5 min Walk warmup
3km Run - 20:48 - decided to push this from Friday - 3 times around the park - right now running at 11:09/mile pace.
Cool down

Bench Press(deload week)

1 X 5 @ 54
1 X 5 @ 69
1 X 5 @ 84

3 X 8 Rows @ 64lb

Parallel grip pullups (singles) between sets of rows with a 10 second hold.

3km Ski Erg - 15:56

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Wed May 18, 2016 12:30 pm

Wed AM

Squats (Deload)

1 X 5 @ 84lb
1 X 5 @ 94lb
1 X 5 @ 114lb

2 X 8 Captains Chair leg raises
2 X 4 Shallow BW dips

6K Ski Erg - 32:50 - Avg HR 160

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Thu May 19, 2016 11:56 am

Thursday Am

5 min walk warmup

3km jog 19:58

5 min walk cool down

A little faster than Tuesday. Truth be told this is probably a tad less than 3km. (Around the park once = 950m according to Google).

May try to extend the distance/time on Saturday a bit.
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Fri May 20, 2016 1:48 pm

Friday Am

MP(deload)

1 X 5 @ 44
1 X 5 @ 49
1 X 5 @ 54

5k row 23:52. Easy
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Sun May 22, 2016 1:10 am

Saturday

5 Min Warmup - walk

25 Min Jog - 3600m(approx)

5 Min cool down walk

Deadlifts (Deload)

1 X 5 @ 84lb
1 X 5 @ 104lb
1X 5 @ 124lb

4K Ski Erg 21:24

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Sat May 28, 2016 2:14 pm

Sunday

Bench Press (8s Day 1)

4 X 8 @ 99lbs
1 X 15 @ 99lbs
Some sort of cardio - don't remember

Monday

Squats (8s Day 2)
4 X 8 @ 129
1 X 15 @ 129

Tuesday
< 28 Min Jog - 4 times around the park - 3800M or so

Wednesday

Military Press (8s Day 3)

4 X 8 @ 64
1 X 11 @ 64
3K Ski Erg

Thursday

20 Min Jog - 3 times around the park

Friday

Deadlift (8s Day 4)
4 X 8 @ 139
1 X 14 @ 139

Saturday Morning
30 Min Jog - ~4200m Happy with this after 2 weeks. Not easy but getting acclimated and feet and knees holding up.

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Sun May 29, 2016 5:06 pm

Sunday AM

Bench Press (8s Day 5)

44, 64, 74lb X 5 Warmup

1 X 3 @ 89
1 X 3 @ 104
2 X 8 @ 109
1 X 11 @ 109

Bent over Rows
3 X 6 @ 99lbs

4K Row - 18:44

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Mon May 30, 2016 4:02 pm

Monday Am

Squats (8s Day 6)

44, 64, 74, 94 X 5 Warmup

1 X 3 @ 119
1 X 3 @ 134
2 X 8 @ 144
1 X 12 @ 144

3K Ski Erg - 15:45

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Tue May 31, 2016 2:03 pm

Tuesday Am

23 min jog / run. Started pouring so I cut it a bit short just because I wasn't sure if it would really storm. Felt good. Covered 3.5 km approx
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Thu Jun 02, 2016 12:15 pm

Thursday Am

32 Min Run/Jog - covered approx 4500M I probably could have pushed a 5K, but trying not to get greedy since I just started 3 weeks ago. Been minding my diet a little more this week. Weight has been steady (around 170-172) for a couple of months with occasional dips into the 160s but I think it's time to cut out a little more booze and start dropping some which will make the running that much easier.

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Fri Jun 03, 2016 12:26 pm

Friday AM

Military Press (8s)

1 X 3 @ 59lb
1 X 3 @ 64lb
2 X 8 @ 69lb
1 X 10 @ 70lb

Deadlifts (8s)

1 X 3 @ 129lb
1 X 3 @ 144lb
2 X 8 @ 154lb
1 X 12 @ 154lb

Had been training all the lifts on separate days, but decided not to do anything Wed. I may stick with doing these together especially since I'll be traveling some next weekend.

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by syaigh » Sat Jun 04, 2016 12:31 am

cimes wrote: Weight has been steady (around 170-172) for a couple of months with occasional dips into the 160s but I think it's time to cut out a little more booze and start dropping some which will make the running that much easier.

CI
My needs exactly. I was 20 lbs lighter when I trained for a tough mudder four years ago. I think being 20 lbs lighter and less dehydrated would be a great benefit for me.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Sat Jun 04, 2016 5:16 pm

syaigh wrote:
cimes wrote: Weight has been steady (around 170-172) for a couple of months with occasional dips into the 160s but I think it's time to cut out a little more booze and start dropping some which will make the running that much easier.

CI
My needs exactly. I was 20 lbs lighter when I trained for a tough mudder four years ago. I think being 20 lbs lighter and less dehydrated would be a great benefit for me.
Yeah - I have been at a plateau on weight loss for a couple of months(down from 220 in 2014). And I have been ok with it and running is definitely easier than it was last fall even at 180. So, I think even just getting under 165 by August will make a little difference. Weight loss has been slow which is good. Maybe next year I'll be 20lbs lighter :)

I'll give some speed intervals a try in a couple of weeks. Would like to hit the track. My current route is a long slight incline and one sharp decline. I would be interested to see what something flat feels like and of course a slightly more forgiving surface.


CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Sat Jun 04, 2016 5:18 pm

Saturday late am

5 min walk
28 Min Run - 4 times around the park ~ 3800M.
5 Min walk

Legs dead today. Very humid. I will try pushing distance on Tuesday.


CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Sun Jun 05, 2016 6:54 pm

Sunday

Bench Press 8s (day 9)

1 X 5 @ 74lb
1 X 3 @ 89lb
1 X 2 @ 104lb
1 X 1 @ 114lb
1 X 10 @ 119lb

Barbell bent over rows

1 X 8 @ 99lb
2 X 6 @ 104lb

6K Row - 28:48

Didn't have another rep on the bench, but hit the goal of 10 reps

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Mon Jun 06, 2016 12:24 pm

Monday AM

Squats (8s - Day 10)

Warmup 44,64, 74 X 5

1 X 5 @ 99lb
1 X 3 @ 119lb
1 X 2 @ 139lb
1 X 1 @ 149lb
1 X 11 @ 159lb

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Tue Jun 07, 2016 12:12 pm

Tuesday Am

Near 3 mile jog/run - 34:30. 5 times around the park. Hard but not as bad as Saturday in terms of temp and humidity.

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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cimes
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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Wed Jun 08, 2016 12:15 pm

Wednesday AM

Military Press (8s Day 11)

1 X 5 @ 49lb
1 X 3 @ 59lb
1 X 2 @ 69lb
1 X 1 @ 74lb
1 X 8 @ 79lb

I had thought about deadlifting today after pressing, but I'm really tired. I'll save it for tomorrow before a short run.

I was worried I wouldn't hit the goal on the MP of 8 reps, but I did. Didn't have another rep in me today.

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Thu Jun 09, 2016 12:24 pm

Thursday AM

Deadlifts (8s Day 12)

1 X 5 @ 104
1 X 3 @ 129
1 X 2 @ 149
1 X 1 @ 159
1 X 12 @ 169

Kept with double overhand (no hook). I don't think I could have safely pushed another rep today.

21 Min Run/Walk - 3 times around the park ~ 2850

Based on the thread on the training forum (and reading Galloway's stuff) and Svaigh's comments, I did this in an interval fashion. Started with 1 min run/1 min walk. Switched to 30 sec run/30 sec walk. Pleased that the time it generally takes me to do 3 laps with no walking and this is nearly the same. Felt good good to run faster.

Traveling tomorrow.. Will try to get in a longer running session somewhere in OKC Saturday.

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Mon Jun 13, 2016 11:25 pm

Saturday AM

In OKC on the Oklahoma river trail.

50 Min Walk/Run - Started the first 28 min with run 1 min/walk 1 min. Then walked more. 15 degrees warmer than I usually run.

I estimated i went 3-3.5 miles.

Monday AM

Deload Week

Bench

1 X 5 @ 59lbs
1 X 5 @ 74lbs
1 X 5 @ 89lbs

5k row - 23:45 - Avg HR 155.

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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Re: Snatchaholic, Ergoholic, Alcoholic Log

Post by cimes » Wed Jun 15, 2016 1:41 am

Tuesday Am

< 28 Min run/walk ~ 3800m - did 1 min running/30 sec walking for most of the time. Had a couple of 1 min walk breaks. Ran the last 250 M stretch.

Very humid but covered the same distance as I covered when I was jogging without walking.

CI
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

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