The Goalless Lifter's Training Journal

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

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Hanglow Joe
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The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Nov 06, 2013 4:30 pm

11/6/13

Double 70 Kettlebells
Ladders of this complex
Double Military Press, Front Squat, Double Row, Double Swings Outside the Knees
5 ladders of (1,2,3) for the 1st 3 exercises, sets x 5 for the double swings)
Felt strong, last ladder, I did see saw press.

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Re: The Goalless Lifter's Training Journal

Post by Bud Charniga's grape ape » Wed Nov 06, 2013 6:55 pm

So if you have no goals...why do you do it?

Honest question.

"Look good nekkid" or "stay strong and healthy into old age" or "have fun" are perfectly fine goals. If you truly have no lifting-related goals, why not focus on something for which you do have goals?

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Nov 08, 2013 4:00 pm

I do have some lifting goals to tell you the truth. They just seem to change.

I am actually making good strides toward some of them. They take a long time.

Deadlift 2x my body weight. I've pulled 345 for 2 so I'm getting close to the 370-375 magic number
Press double 70 kettlebells 10 x. I'm at 7 right now and have moved up over the past 2 months.
Bench 225 x 3. My bench is my weak exercise, I do it 2x a week and am at about 210 x 1
Snatch a 55 lb kettlebell 200 times in 10 minutes. Can do 160, haven't been focusing on it
Clean and Press an 88 lb. kettlebell. I can push press each side, but haven't strict pressed it.

Today, didn't feel like going to the gym, went to the basement instead

88lb. kettlebell
Turkish Getups 10 Right, 10 Left, alternating hands after each rep. Took 16:20.
Two hand swings 12 sets of 15 resting to the top of each minute 180 swings.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sun Nov 10, 2013 3:18 pm

11/10/13

Double 70 kettlebell
Military Press and Row Ladders
First 2 ladders 1,2,3,4 Felt easy
Last 3 ladders 2,3,5 50 reps in 17 sets

88 lb kettlebell
One hand swings
10 sets of 10L,10R =200 swings

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Nov 12, 2013 5:10 pm

Bench Press and Pullup Ladders
5 ladders of 2,3,5 x 185 for bench. 5 ladders x 2,3,5 x 187 (my weight) for pullups. Alternated exercises 50 reps apiece

Squats
5 x 135, 5 x 225, 5 sets of 3 x 315
Deadlift
5 x 135, 5 x 225, 1 x 275, 1 x 315, Failed 365, 1 x 315

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Nov 14, 2013 3:33 pm

11/14/13
Double 70 lbs. kettlebells
Military Press and Row Ladders
3 x 2,3,5, 1 x 2,3,3 =38 reps

88 lb. kettlebell
12 minutes, Two hand swings at the top of each minute.
12 sets x 15. 180 reps

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Nov 15, 2013 3:58 pm

11/15/14
88 lb kettlebell
6 rounds of

Complex 1
2 hand swing x 10
Goblet Squat x 1
Clean and Push Press 1L,1R
One Arm Row 1L,1R

Complex 2
2 hand swing x 15
Goblet Squat x 1
Clean and Push Press 1L,1R
One Arm Row 1L,1R

Complex 3
2 hand swing x 25
Goblet Squat x 1
Clean and Push Press 1L,1R
One Arm Row 1L,1R

18 sets 300 total swings

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Nov 20, 2013 3:11 pm

Took 4 days off on vacation
Starting the 10k swing workout.
5 rounds of
10 swings x 55, 1 Double Military Press 1 Double Front Squat, 1 Double Row with 70 lb. kettlebells
15 swings x 55 with 2 Presses, Squats and Rows
25 swings x 55 with 3 Presses, Squats and Rows
50 swings x 55

Took my time, finished in an hour. According to my application lifted over 40,000 lbs!

500 down, 9500 to go.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Nov 21, 2013 7:02 pm

Day 2 10,000 Swing Workout

5 Rounds of
Two Hand Swing 55 lbs. x 10, Pull-ups x 2
Bench Press 195 x 2
Two Hand Swing x 15 Pull-ups x 3 Bench Press 195 x 3
Two Hand Swing x 25 Pull-ups x 5 Bench Press 195 x 5
Two Hand Swing x 50

500 swings, 50 Pull-ups, I did 41 presses, but got all the reps on the First Ladder. PR for presses both volume and 1 set.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Nov 25, 2013 11:20 pm

11/23/13
55 lb. kettlebell
500 two hand swings done in 5 ladders of four rungs
10, 15, 25, 50

11/24/13
55 lb. kettlebell
5 rounds of swings 10, 15, 25, 50. Added this complex in between the first 3 rungs
Double Military Press, Double Squats, Double Rows in ladders of 1,2,3

Felt really strong in the press.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Nov 26, 2013 4:34 pm

11/26/13

Round 1
55 lb. kettlebell 195 lbs on bench
Two hand swing x 10
Pullups x 2, Bench Press x 195 x 2
Swing x 15, Pullups x 3, Bench x 3
Swing x 25, Pullups x 5, Bench x 5
Swing x 50

Round 2, all the same except did 4 on 3rd set of bench
Rounds 3,4 all the same except did 3 on 3rd set of bench
Round 5, same except did 2 on 3rd set of bench

500 swings, 50 pullups, 42 presses.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Nov 27, 2013 3:24 pm

10000 Swing Workout 6, Week 2

Switched to the 28kg/61.6 lbs. kettlebell

5 rounds of

Two Hand Swing x 10,15,25,50
Double 70 lbs. Kettlebell Complex
Double Military Press, Double Squat Double Row in ladders of 1,2,3 in between the first 3 rungs.

500 swings, 30 presses, squats and row. Going up a bell wasn't as challenging on the grip as I thought. It was only 3 kg difference. Took 60 minutes.
3000 down 7000 to go

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Nov 29, 2013 3:05 pm

28 kg kettlebell

5 rounds of Two Hand Swings
10,15,25,50 = 500
Hit the wall doing it today, but pushed through. Shortened my rest which made the grip cramp up on the set of 50.
The good news is, it was really easy. 3500 down, 6500 to go.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Dec 02, 2013 8:08 pm

12/1/13
28 kg Kettlebell
500 swings,
5 rounds of 10, 15, 25, 50
Threw in a Double 70 Complex of Military Press, Squat and Row, 1,2,3 in between first three rungs of the ladder

12/2/13
28 kg Kettlebell
500 swings
Pullups, 5 ladders of 2,3,5
Bench Press 12 sets of 37 reps x 195
Dips 3 x 5
4500 Swings Down, 5500 to go.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Dec 03, 2013 3:05 pm

12/3/13

28kg kettlebell
500 swing workout
5 ladders of 10,15,25,50
Pullups 5 ladders of 2,3,5
Bench Press 15 sets 3 sets x 1 x 205, 6 x 2 x 205, 2 x 1 x 215, 4 x 3 x 185 29 reps.

1/2 way done.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Dec 05, 2013 2:57 pm

12/5/13
Battling a chest cold and laryngitis
Moved up to a 70 lb. bell for the swings

Week 3 10000 Swings
5 rounds of
Swings x 10
Double 70 Complex Military Press, Squat, Row x 1
Swings x 15
Complex x 2
Swings x 25
Complex x 3
Swings x 50
Finished in 58 minutes. Last rep of the 5th round of 50 was complete failure. 5500 down 4500 to go

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Dec 06, 2013 4:17 pm

12/6/13

70 lb. kettlebell
500 swings
5 rounds of 10,15,25,50
45 minutes

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sat Dec 07, 2013 4:32 pm

Wife dragged me out running. 5.7 miles in 34 degree temperature. She kicked my ass, haven't run in over 2 months.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Dec 09, 2013 3:48 pm

12/8/13
55 lb. kettlebell

5 rounds of Two hand Swings
10,15,25,50
Did this complex in between the first 3 rungs
Double 55's
Military Press, Squat, Row. 2,3,5
500 swings
50 reps

12/9/13
55 lb. kettlebell
5 rounds of two hand swings
10,15,25,50
In between rungs did Pullups and Bench Press
Pullups 5 x 2,3,5 = 50 reps
Bench Press x 185, 47 reps, started in 2,3,5 then did sets of 3.
7000 swings down 3000 to go.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Dec 10, 2013 6:53 pm

12/10/13
55 lb kettlebell

5 rounds of
Two Hand Swings x 10
TGU 1L, 1R
x 15
x 1L, 1R
x 25
x 1L, 1R
x 50
500 swings 7500 done 2500 to go. TGU's were nice and easy. I thought about doing ladders of them but said screw it.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Dec 11, 2013 7:25 pm

12/11/13
70 lb. kettlebells
500 swings and did a complex of Double Military Press, Double Front Squat and Double Rows ladder style in between the first 3 rungs of swings. 1,2,3 30 reps total
Using two 70 lb. bells
5 rounds of
10 swings
Complex x 1
15 swings
Complex x 2
25 swings
Complex x 3
50 swings
Finished in 55 minutes Great workout today 17 hours into a fast. 8000 down, 2000 to go

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Dec 12, 2013 2:29 pm

12/12/13
500 swings
5 rounds of
10 x 88 lbs.
15 x 88 lbs.
25 x 88 lbs.
50 x 70 lbs.

Felt good finished in 45 minutes. 8500 down 1500 to go.

I blogged about it here www.blackstonevalleykettlebells.wordpress.com

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sat Dec 14, 2013 7:40 pm

12/14/13
55 lb. kettlebell
5 rounds of
Two Hand Swings x 10
Pushups x 10
Swings x 15
Pushups x 15
Swings x 25
Pushups x 20
Swings x 50
9000 down 1000 left

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Dec 16, 2013 3:20 pm

12/16/13

500 swings 70 lb kettlebell

5 rounds of
Two hand swings x 10
Complex Double 70's of Military Press, Front Squats, Rows x 1
Swings x 15
Complex x 2
Swings x 25
Complex x 3
Swings x 50

9500 down, 1 workout left.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Dec 17, 2013 8:22 pm

10000 SWINGS IN THE BOOKS!!!

55 lb. bell
5 rounds of
Two hand swings x 10
TGU 1L, 1R
x 15
TGU 1L, 1R
x 25
TGU 1L, 1R
x 50
I'm glad it's over, but I liked it. Want to test my strength with deadlifts either tomorrow or Thursday.

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