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 » Tue Feb 25, 2014 4:42 pm

2/25/14
Double 45 kettlebells
3 rounds, rest 2:30 between each. 5 times around the chain equals 1 round
Double Snatch x 1
Squat x 1
Double Military Press x 1
Squat x 1
Double Clean x 1
Squat x 1

4 sets of 5 pullups alternated with 3 sets of 20 pushups. Cut short because I had to drive my son to school.

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Feb 26, 2014 3:14 pm

2/26/14
Double 45 Kettlebells
4 rounds, 5 minutes rest in between rounds
Double Clean x 30 seconds
Front Squat x 30 seconds
Military Press x 30 seconds
Double Snatch x 30 seconds
Double Swing x 30 seconds

This was a test of my forearm fatigue and mental toughness. It was uncomfortable, but the anxiety in between sets sucked. After the first round my heart rate was around 200 bpm, but then dropped down for the last sets. 25 minutes of hell.

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Feb 28, 2014 8:03 pm

2/28/14
Double 45 kettlebells
4 rounds, 3:00 rest in between
Double Snatch x 10
Double Military Press x 10, (got 6 on last round)
Double Swing x 20

15 minutes, done.

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sat Mar 01, 2014 5:11 pm

3/1/14
Double 55 kettlebells
4 rounds. Each chain is 5 times around
Double Clean x 1
Double Squat x 1
Double Press x 1
Double clean x 1
Double Squat x 1
Rest was 100-120 seconds between rounds
Pullups alternated with Pushups
4 x 5, 1 x 4 for pullups
5 x 20 for pushups

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sun Mar 02, 2014 7:13 pm

3/2/14
Double 55 Kettlebells
4 chains 100 seconds rest in between 1 Chain = 5 x around
Double Squat x 1
Double Press x 1
Double Clean x 1
Double Squat x 1

Pullups alternated with Pushups
4 x 5, 4 x 20

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Mar 03, 2014 2:03 pm

3/3/14
Double 45's
5 rounds rest 4 minutes in between
Double Snatch x 30 seconds
Double Military Press x 30
Front Squat x 30 seconds
Double Swings x 30 seconds
15 minute walk with dog

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Mar 04, 2014 11:22 pm

3/4/14
Double 45's
4 rounds, 2:30 seconds in between rounds
Each round equals 5 times around the chain
Double Snatch
Squat
Double Military Press
Squat
Double Clean
Squat

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon May 19, 2014 10:48 pm

5/19/14
EDT
20 minutes
Floor Press 70's alternated with Pullups
12 sets x 5 for floor press, 12 sets x 3
60 and 36 reps
Rest 5 minutes
15 minutes
Reverse Lunge alternated with Double Snatch, Double 55's
8 x 3 each leg for lunge, 6 x 3, 1 x 6 for snatches 48 and 24 reps
Turkish Getup
88 lbs. 5 on each side alternating after each rep

5/17/14
EDT
20 minutes
Double 70 MIlitary Press alternated with Double 88 Rows
12 x 2 for presses, 12 x 3 for Rows 24 and 36 reps
Rest 5 minutes
15 minutes
Double 70 squats alternated with Double 88 Swings
9 x 3 for each 27 reps
Turkish Getups
88 lbs. 5 on each side alternating hands after each rep

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed May 21, 2014 5:25 pm

5/21/14
EDT
20 minutes
Double Military Press 70 lb. Kettlebells alternated with Double Rows 88 lb. Bells
13 x 2 =26 for presses 13 x 3 =39 for rows
Rest 5 minutes
15 minutes
Double Squats 70 lb bells, alternated with Double Swings 88 lbs.
1 x 4, 8 x 3 =28 for each. Had 10 sets, but got interrupted by work call
Farmer Carries, 3 rounds, double 88 bells

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri May 23, 2014 6:40 pm

5/23/14
EDT 20 minutes
Pullups alternated with Double 70 Floor Press
12 sets 46 pull-ups 61 presses
Rest 6 minutes
14 minutes
Reverse Lunge alternated with Double Snatch. Double 55's for both
7 sets of 4L, 4R = 56 lunges, 7 x 4 for snatches =28 snatches
This was a killer, heart rate was 190 when done

Farmer Carries double 55's

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon May 26, 2014 1:37 pm

5/25/14
EDT
20 minutes
Double Kettlebell Military Press 70's alternated with Double Rows 88's
28 Presses 43 Rows
15 minutes
Double Front Squats 70's alternated with Double Swings 88's
30 squats, 31 swings
Windmill 88
5 R, 3 L. Left side didn't feel right

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue May 27, 2014 10:24 pm

5/27/14
EDT
20 minutes
Double 70 Kettlebell Floor Press alternated with Pullups
11 sets 47 pullups, 10 sets 62 Presses
Rest 5 minutes
Double 55 Kettlebell Reverse Lunges alternated with Double Snatch
8 sets each for 30 reps

Walk 2.5 miles after with my dog

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed May 28, 2014 4:02 pm

5/28/14
70 lb kettlebell
Turkish Get ups 15L, 15 R alternating hands after each rep
One Hand Swings 12 round of 10L, 10R resting until the top of each minute

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sat May 31, 2014 12:58 am

5/30/14
EDT
20 minutes
Double 70 Military Press alternated with Double 88 Rows
15 x 2 for press, 15 x 3 for rows, 30 and 45 reps
Rest 5 minutes
15 minutes
Double 70 Squats alternated with Double 88 Swings
8 x 4 each =32 reps each

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Jun 02, 2014 1:18 pm

6/2/14
EDT
20 minutes
Floor Press 70's alternated with Pullups
16 x 4, 16 x 3 = 64, 48
Rest 5 minutes
15 minutes
Reverse Lunges alternated with Double Snatch 55's
8 x 4,4 for lunges, 8 x 4 = 32
Farmers Carries alternated Racked walks 55's
6 sets of 60 paces

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Jun 03, 2014 5:38 pm

6/3/14
EDT
20 minutes
Double 70 Kettlebell Military Press alternated with Double 88 Rows
15 sets, 32 presses, 51 rows
Rest 5 minutes
15 minutes
Double 70 Front Squats alternated with Double 88 Swings
8 x 5 40 reps for each. Crushed it rested to top of each minute until last set
Jumped rope 500 times

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Jun 04, 2014 5:08 pm

6/4/14
55 lb. kettlebell 3 rounds x 15,15 snatches switching hands after 5 reps,
Pullups, 8, 6, 4
Bottoms Up Press 35 lb kettlebell
2 x 5R, 5L, 1 x 8R, 8L
Two hand Swings, 70 lb. kettlebell
1 x 50, 1 x 30, 1 x 20

3.2 mile run

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Jun 05, 2014 4:03 pm

6/5/14
EDT
20 minutes
Double 70 Floor Press alternated with Pullups
12 sets 65 presses, 49 pullups
Rest 5 minutes
15 minutes
Double Reverse Lunge alternated with Double Snatch
Used 55's
Only did 5 sets of each. Was interrupted by a work call in the middle of my misery. 26 reps. I was earning it.

Screwed around and did a bottoms up TGU with a 12kg bell. Did one on each side

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Jun 06, 2014 3:22 pm

6/6/14

Did 3 rounds of this chain 6 times each round. Took 1:20 to complete, rested 2:40 between each round

First 2 rounds, Double 55's

Squat
Jerk
Clean
Jerk

Last round did 3 times with 55's, form started to go, picked up the 45's and finished the last 3 times

4.4 mile run with wife and dog

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Jun 09, 2014 8:01 pm

6/9/14
Chain 3 x around 10 sets
Double Clean
Military Press
Squat
Row
FIrst 5 rounds with 70's, Second 5 with 55's

5 circuits
Seated Military Press Double 45's x First set x 3, sets 2-4 x 5, set 5 x 7)
Double Swings 88's x (first 4 sets were 5, last set was 10
Farmer Carries 5 sets of 50 paces, Double 88's

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Jun 10, 2014 3:16 pm

6/10/14
Complexes today
2 rounds, double 45's
Clean and Jerk x 10
Squats x 10
Rows x 10

2 rounds 45's
Cleans x 6
Squats x 6
Press x 6
Swings x 6

Did 5 rounds of this complex adding 2 reps each time up ladder
Swing x 2
One Hand Swing x 2, R, L
Thruster x 2 R, L

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Jun 11, 2014 3:48 pm

6/11/14
Double 45's
3 rounds of this complex, Took 1:22 to do, rested 2:44
Double Cleans x 7
Double Squats x 7
Double Snatch x 7
Military Press x 7
Rested 6 minutes
Double 55's
Did 3 rounds of this complex 43 seconds to complete rested 1:26
Double Row x 6
Double Clean x 6
Double Squat x 6

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Jun 12, 2014 12:53 pm

6/12/14
Double 55's
3 rounds of this complex, took 1:10 to complete, rested 2:20
Double Swing x 5
Double Clean x 5
Reverse Lunge 5R, 5L
See Saw Press, 5R, 5L

Rested 5 minutes
3 rounds of this chain 1:00 to complete 2:00 rest. Shoulders were fatigued from presses, dropped to 45's
Jerk x 6, Double Clean x 6, Jerk x 6
Could have used 55's but I think my form would have broken down, so next week.

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Jun 13, 2014 1:48 pm

6/13/14
Double 45's
3 rounds of this complex, work:rest ratio 1:2
Double Clean x 7
Press x 7
Snatch x 7
Squats x 7
Press first set 7, second set 3, third set goose egg

Rest 6 minutes
Double 45's 3 rounds of this complex work:rest 1:2
Double Row x 6
Double Clean x 6
Double Snatch x 6
Squat x 6
Push Press x 6

25 minutes total. Incredibly fatiguing on the shoulders. gutted out the push presses. The snatch and the squats really tire out the rear deltoids. These are from Geoff Neupert's More Kettlebell Muscle. Both are heavy days.

Hanglow Joe
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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Jun 18, 2014 8:33 pm

Been working out didn't post
6/18/14
Double 45's
3 rounds
Double Snatch x 5
Press x 5
Alternating Reverse Lunges, 5 each leg
Double Clean x 5
Squat x 5
Work 1:20 Rest 2:40
4 rounds chain style
Squat x 6
Jerk x 6
Clean x 6
Jerk x 6
Work:Rest 1:00 : 2:00 rest

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