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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Alfred_E._Neuman
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Re: The Goalless Lifter's Training Journal

Post by Alfred_E._Neuman » Wed Dec 18, 2013 2:29 am

Results comrade? Improved work capacity, loss of body fat?

Interested in seeing what the DL is like after so many swings.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Dec 18, 2013 3:19 pm

My grip absolutely got stronger. My weight creeped up a little bit, but my waist doesn't feel thicker. The work capacity increased because the sets of 50 were more of a test of the grip than the conditioning. More than a few times I thought, let's do 60 and start the new ladder. Didn't do it. For the last 2 ladders yesterday the first 2 two rungs I did with no rest and then rested 20 seconds before the third rung.

Stronger grip
Added some muscle
Increased work capacity
Much improved form. What was funny was I found myself on the long sets doing breathing GS style, inhaling on the way up. This was subconscious.

I'm going to do some tests at home today, not going to be able to deadlift at the gym until Friday.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Dec 19, 2013 12:25 pm

12/18/13
88 lb. kettlebell
Clean and Push Press Ladders alternated with One Arm Rows
3 x 1,2,3
Front Squat
3 x 3L, 3R
Turkish Getups
5L, 5R alternating hands after each rep
Two hand swings
10 sets x 15 :30 seconds of rest in between.

Indoor Soccer this evening, haven't played since April, no issues at all with conditioning or leg soreness.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Dec 20, 2013 5:36 pm

12/20/13
Squats
5 x 135, 5 x 225, 5 x 5 x 275
Deadlift
5 x 135, 6 x 5 x 235
Bench Press
2 x 5 x 135, 5 x 5 x 185
Pullups
6 x 5, 6 x 3
Bent Over Rows
2 x 5 x 135, 5 x 185

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sat Dec 21, 2013 6:10 pm

12/21/13
With all the steak I ate last night, figured, I'd put the calories to good use and test my reps

Double 55 kettlebells
Military Press, One Clean
Warmup, 2 sets of 5
Test 14 reps

Double 70 kettlebells
Military Press, One Clean
7 reps. Missed the 8th by a hair

Snatch test 55 lb kettlebell
Tested reps with 1 hand switch
30 right, 25 left. Had more in the tank, wasn't breathing heavy but had to put the bell down, because the handle on my Body Solid doesn't hold chalk well and started to get slippery. I'm curious to see how I would do with a competition bell at a kg less with a handle that holds chalk

I haven't snatched in a couple of months, so I was pleased. 3 PR"s.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sun Dec 22, 2013 4:58 pm

12/22/13
88 lb. kettlebell
Clean and Push Press Ladders alternated with One Arm Rows
3 x 1,2,3
Front Squat
3 x 3L, 3R
Turkish Getups
5L, 5R alternating hands after each rep
Two hand swings
12 sets x 15 :30 seconds of rest in between.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Dec 23, 2013 8:05 pm

12/23/13
Squats
5 x 135, 5 x 225, 4 sets x 5 x 275, 5 x 315
Deadlifts
5 x 135, 5 x 225, 2 x 5 x 275, 2 x 3 x 325
Bench Press
5 x 135, 3 x 3 x 195, 1 x 225
Pullups
3 x 3, 1 x 8, 1 x 3, 1 x 4

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Dec 26, 2013 1:42 pm

12/25/13 2.5 mile run
One round of
Swing a 2, One Hand Swing x 2L,2R, Thruster x 2L,2R, Snatch x 2L,2R Laddered this up to, 4, 6, 8 and then 10 with a 35 lb bell

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Dec 26, 2013 5:54 pm

12/26/13
88 lb. kettlebell
Clean and Push Press ladders
3 ladders of 1,2,3, L, R
Pullups, 9 x 3
Front Squats
3 x 3 L, 3 R
Turkish Get Up
5L, 5R alternating hands after each rep
Two Hand Swings 5 x 20

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Dec 27, 2013 9:19 pm

12/27/13
Wife decided today would be a good day to re-arrange the bedroom furniture. Dinged up thumb, pinkie and abrasion on left arm. Screw it went to the gym in the PM
Pullups 8 x 3
Bench Press 2 x 5 x 135, 2 x 5 x 185, 3 x 2 x 205
Tried to squat, but some dude was monopolizing the squat rack pressing 75 lbs.
Hammer Strength Squats
5 x 10 x 140
Leg Curl
5 x 10 x 100
Just as well, tomorrow is an off day. Just tried to move around

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Dec 30, 2013 7:09 pm

12/30/13
Took a couple days off, was feeling banged up

Pull-ups
4 x 5, 7 x 3
Bench Press
2 x 5 x 135, 2 x 5 x 185, 2 x 2 x 205, 2 x 225
Dead Lift
2 x 5 x 225, 2 x 5 x 275 3 x 2 x 325
Squats
5 x 135, 5 x 225, 2 x 5 x 275, 2 x 325, 20 x 225

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Dec 31, 2013 4:39 pm

12/31/13
45 lb. kettlebell
One Hand Swing 2,2
Clean and Press 2,2
Snatch 2,2
Squat 2,2
Then went 4,4,6,6,8,8 Put bell down to rest 30 seconds, 8,8 rested 30, 6,6 rested 45 seconds, 4,4,2,2 Finished in 18 minutes. Didn't find it that hard to tell you the truth.
Two hand Swings, 10 sets of 20 at the top of each minute

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Jan 01, 2014 7:59 pm

1/1/14
88 lb. kettlebell
Clean and Push Press Ladder 3 x 1,2,3 L, R
One Arm Row Ladder 3 x 1,2,3 L, R
Kettlebell Front Squat 3 x 3 L, R
Turkish Getup 5,5 L, R
Two Hand Swings
12 x 15 resting until the top of each minute.
Indoor Soccer tonight.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Jan 03, 2014 6:13 pm

1/3/14
Finally getting the diet under control. Lost 5.2 lbs the last 2 days. Talk about holding water...
Pullups
7 sets of 5
Double 70 Kettlebell front squats
5 sets of 5
Double 88 Kettlebell dead lifts
5 sets of 5
Double 88 Rows
5 sets of 5
Double 70 Floor Press
4 sets of 5, 1 set of 10
Double 88 Swings outside the knees
10 sets of 5.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Jan 06, 2014 1:21 am

1/5/14
Hungover and unmotivated.

Double 55 lb. bells
Long Cycle Clean and Jerk
5 sets of 5 alternated with Double Snatch Outside the Knees
5 x 5, 2 x 6.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Jan 06, 2014 3:53 pm

1/6/14
Five Rounds, two minutes rest in between
Double 55 kettlebells
Double Swing x 10
Double Snatch x 5
Double Clean x 5

Then Pullups
5 x 5
Starting a new program, last reps were sloppy. Hands were sore and I was overgripping. Need to keep practicing

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Jan 07, 2014 2:46 pm

1/7/14
55 lb. bell
Turkish Getups 15 L 15 R, alternating hands after each rep
One Hand Swings 10 sets of 15 L, 15 R, :30 seconds rest between sets.
BFly the fat fuck is fasting today.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Jan 08, 2014 2:36 pm

1/8/13
4 rounds, 3 minutes rest in between
Double 55's
Double Cleans x 5
Military Press x 5
Front Squat x 5
Push Press x 5
Last round of push presses were brutal.
Pullups 5 x 5 alternated with Pushups 5 x 10

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Jan 10, 2014 2:26 pm

1/10/13
4 rounds of this complex, double 55's 3 minutes rest in between
Double Swing x 10
Double Clean x 5
Push Press x 5
Renegade Rows 5 R, 5 L
Front Squat x 5

Then supersetted
Pullups 5 sets, 5,5,4,3,3
Pushups 5 x 10.

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Sat Jan 11, 2014 6:02 pm

1/11/14
Double 70 Kettlebells Front Squat
5x5 alternated with
Double 88 Deadlifts
5x5
Double 70 Floor Press
5x5 alternated with
Double 88 Rows
5x5
Double 88 Swings Outside the Knees
10 x 5
Double 70 Cleans
1 x 10
Double 70 Swings
1 x 10

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Mon Jan 13, 2014 3:19 pm

1/13/14
25 minutes
Double 70 Kettlebells
Military Press Supersetted with Front Squats
6 ladders of 1,2,3

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Tue Jan 14, 2014 5:02 pm

1/14/14
Double 70 kettlebells
20 minutes
Double Swings Outside the Knees, Supersetted with Double Cleans
5 ladders of 2,4,6
1 set of 2
62 reps each

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Wed Jan 15, 2014 5:09 pm

1/15/14
Double 70 Kettlebells 25 minutes
Supersets of Double Military Press and Front Squats
12 x 3, 1 x 1 for the press, 13 x 3 for the Squat 37 and 39 reps

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Thu Jan 16, 2014 9:05 pm

1/16/14
20 minutes
Double 70 Kettlebells
Double Swing Outside the Knees alternated with Double Cleans
10 sets of 7 for each

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Re: The Goalless Lifter's Training Journal

Post by Hanglow Joe » Fri Jan 17, 2014 2:35 pm

1/17/14
25 minutes, Double 70 Kettlebells
Double Kettelbell Press supersetted with Front Squat
16 sets x 2
32 reps apiece.

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