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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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sat Jan 18, 2014 8:51 pm

1/18/14
Double 70 kettlebells
20 minutes
Double Swings Outside the Knees
alternated with Double Cleans
9 sets of 8. 72 reps each

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Jan 20, 2014 4:22 pm

1/19/14
25 minutes
Double 70 Kettlebells
Military Press supersetted with Front Squats
6 ladders of 1,2,3
1 ladder of 1,2,1
40 reps each

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Jan 21, 2014 12:40 pm

1/21/14
Double 70 kettlebells
20 minutes
Double Swing Outside the Knees supersetted with Double Cleans
5 ladders of 2,4,6, 1 ladder of 2,4, 66 total reps

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Jan 22, 2014 7:33 pm

1/22/14
25 minutes Double 70 Kettlebells
Double Military Press Supersetted with Front Squats
Presses, 10 x 3, 3 x 2, 1 x 1
Squats 10 x 3, 1 x 1, 3 x 2
37 and 39 reps. Presses started wearing me out. I pushed pressed the 37th rep

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Jan 23, 2014 8:31 pm

1/23/14
Double 70 kettlebells
20 minutes
Double Swing Outside The Knees
Alternated with Double Cleans
11 x 7 = 77 reps for each.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Jan 24, 2014 5:01 pm

1/24/14
Double 70 kettlebells
25 minutes
Military Press supersetted with Front Squat
18 sets x 2

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sun Jan 26, 2014 1:45 pm

1/25/14
Double 70 kettlebells
Double Swings Outside the Knees
alternated with
Double Cleans
10 x 8 for each in 20 minutes

Later
32 kg kettlebell
1 x 5,5 snatch

24kg kettlebell
1 x 30,30 snatch

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Jan 27, 2014 1:09 pm

1/26/14
Double 55 kettlebells
25 minutes
Military Press supersetted with Front Squats
3 ladders of 1,2,3,4,5
1 ladder of 2,2 49 reps

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Jan 28, 2014 3:56 pm

1/28/14
20 minutes
Double 70 Kettlebells
Superset of Double Swings and Double Cleans
6 ladders of 2,4,6 = 72 reps

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Re: The Goalless Lifter's Training Journal

Post by SubClaw » Tue Jan 28, 2014 10:07 pm

How much do you rest between rungs? And between ladders?

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Jan 29, 2014 3:30 pm

Hey Subclaw, what I do is figure out the number of sets I need to do to break the previous number. So if I need to do 10 sets of swings and 10 sets of cleans in 20 minutes. I'll take 1200 seconds and divide it by 20. So I need to do a new set at the top of each minute.

For the ladders, because I did supersets, I think it came out to a new set every 2:06? So to start, I would do the swings and cleans. Rest until 2:06, do the next ladder, rest to 4:12, etc. But usually, I try to start a new ladder as quickly as possible and rest a little more between the 2nd and 3rd rung. I'm doing the Kettlebell Burn Extreme template. Down 10.2 lbs. in 15 days.

1/29/14
25 minutes
Double Military Press Supersetted with Front Squats

5 x 3 at Double 70 9 x 3, Double 55's for presses
14 x 3 for squats with 70's.
The weight loss finally hit me today. I had nothing in regard to the press. Sets 2-4 just felt heavy. Set 5, I eked out with good form, but had nothing. Got the reps.
I like the results so who gives a care about the drop in strength.

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Re: The Goalless Lifter's Training Journal

Post by SubClaw » Wed Jan 29, 2014 5:32 pm

Thanks, man.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Jan 30, 2014 1:19 pm

1/30/14
Double 70 Kettlebells
Double Swing Outside the Knee Alternated with Double Cleans
20 minutes
12 sets each x 7. Started a new set every 50 seconds, so had about 30-35 seconds rest. Brutal.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Jan 31, 2014 5:51 pm

1/31/14
Double 70 Kettlebells 25 minutes
Military Press Supersetted with Squats
20 x 2 = 40. Strong today. Sets of 2 are my favorite.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Feb 03, 2014 12:13 pm

2/2/14
Double 70 Kettlebells
25 minutes
Double Military Press Supersetted with Squats
14 sets x 3 for squats
9 x 3, 2 x 2, 3 x 1 34 reps of presses

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Feb 04, 2014 1:47 pm

2/4/14
20 minutes
Double Swing Outside the Knees
Double Cleans
9 x 10, 7 x double 70's 2 x double 55's for swings
9 x 10, 6 x double 70's 3 x double 55's for cleans

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Feb 06, 2014 2:32 pm

2/6/14
20 minutes
Double 55's Kettlebells
Double Swings Alternated Double Cleans
11 x 6 = 66 Reps Apiece
Played 2 games of indoor soccer last night, I was a little sore so I went lighter.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Feb 10, 2014 11:55 am

2/8/14
Double 70 Kettlebells
25 minutes
Military Press
9 sets 26 reps
Squats
9 sets 36 reps
Pullups
9 sets 36 reps

2/9/14
62 lb. kettlebell
Press Ladders without putting bell down
5,5,4,4,3,3,2,2,1,1 R, L
4 rounds of
Two Hand Swings 70 lb. bell x 50
Turkish Get Up 88 lb. 1 L, 1 R
Renegade Rows Double 55's. 10 L, 10 R

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Feb 11, 2014 2:12 pm

2/11/14
4 Rounds, 2 minutes rest in between each complex
TGU 1L, 1R
Military Press 5L, 5R
Clean and Squat 5L, 5R
Jerk 5L, 5R
One Hand Swing 10L, 10R

1st round, used a 70 for the TGU and a 62 for everything else
2nd round, put my ego away and just used a 62
3rd and 4th round, stomped on my ego and used a 55.

This was absolutely brutal. On paper it looks so simple, but the clean and squats kill you. Hope to do 5 rounds next time.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Feb 12, 2014 4:18 pm

2/12/14
5 rounds
5 Double Snatches x 5 Used 55 lbs. kettlebells
5 Pullups
20 Pushups

Indoor soccer tonight

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Feb 13, 2014 6:19 pm

2/13/14
Snowstorm here today.
55 lbs. kettlebell 5 x 10R, 10L Snatches
55 lbs. Clean and Press/Squat Complex 5 sets of 5R, 5L
Turkish Getup 70 lbs. 5R, 5L alternating after each rep
Two hand swings
4 rounds Rest :30 seconds between rounds, do a new set every :30 seconds
5,10,15,20 = 200 swings in 9:30.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Feb 19, 2014 6:34 pm

2/17/14
Double 45 Kettlebells
3 Rounds, 4 minutes rest in between
Double Snatch x 30 seconds
Double Press x 30 seconds
Double Squat x 30 seconds
Double Swing x 30 seconds

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Feb 21, 2014 1:18 pm

2/21/14
Double 45's
3 Rounds, 3 minutes rest between complexes
Double Snatch x 30 seconds
Double Press x 30
Double Swing x 30

2/19/14
Double 45's
3 rounds, 5 minutes rest between complexes
Double Clean x 30 seconds
Double Squat x 30 seconds
Double Press x 30 seconds
Double Snatch x 30 seconds
Double Swing x 30 seconds

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sat Feb 22, 2014 6:07 pm

2/22/14
3 mile run
3 rounds of this chain 5 times around, 2 minutes rest between rounds
Double 55 kettlebells
Clean x 1
Squat x 1
Press x 1
Clean x 1
Press x 1

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Feb 24, 2014 7:32 pm

2/23/14
Double 55 Kettlebells
Chain done 5 times each round. 3 rounds, rest 1:50 seconds in between.

Squat x 1, Press x 1, Clean x 1 Squat x 1

5 rounds of Pullups alternated with Pushups
5 x 5, 5 x 20

Jump Rope 7 rounds x 100, 1 x 59 when the rope snapped.

2/24/14
4 rounds, 4:00 minutes rest in between
Double 45 kettlebells
Double Snatch x 30 seconds
MIlitary Press x 30 seconds
Squat x 30 seconds
Double Swing x 30 seconds.

15 minute walk to recover. This was tough

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