New Year's Eve.

OAJ @ 20 kg                         20/21 (PR Density)
         @ 28 kg                        16/18 (PR Density)
         @ 36 kg                        10/10 (PR Density & Movement Quality)
         @ 44 kg                        1/0  (PR Reps & Weight)

Swings @ 44 kg                    22/22 (PR Reps)

LC Testing Well.

LC @ 16 kg x 2                       3 min @ 8 rpm
                                                3 min @ 10,9,8 (PR Density)

LC @ 20 kg x 2                      6 min @ 5 rpm (PR Density & Intensity & Jerk Movement Quality)

Cleans @ 20 kg x 2                3 min @ 10 rpm (10,14,13) (PR Intensity)

Jerks @ 32 kg                        2 min 13/12  (PR Springyness)

Swings @ 40 kg                     25/25 (PR Reps)

More Long Cycle.

LC @ 16 kg x 2               3 min (28 reps) (PR Reps)
       @ 20 kg x 2              6 min @ 3 rpm.
                                        3 min @ 4 rpm (no alternating rack.  good movement)
now I know it is really all mental.  I could have gone the 10 minutes.  just did not want to endure the discomfort.

Long Cycle Continued.

LC @ 16 kg x 2                3 min @ 8 rpm (PR Density)

Cleans @ 16 kg x 2          3 min @ 10 rpm (34 reps)  (PR Density)

LC @ 20 kg x 2              10 min @ 3 rpm (PR Reps & Time)

Trying Long Cycle Out. Again.

LC @ 16 kg x 2           3 min @ 6 rpm x 3 (18,18,20)

     @ 20 kg x 2            8 min, 27 reps.  (PR Reps)


Strong LC @ 32 kg     13/13 (PR Intensity)

StrongSport LC.

Strong LC @ 28 kg          16/16  x 3 (PR Density)

OA Jerks @ 36 kg          10/9 (PR Reps)
                                         8/8 (PR Density)

Green.

OAJ @ 20 kg                    17/17 (PR Density)
        @ 24 kg                    10 min @ 10 rpm 50/53 (PR Reps)

Cleans @ 24 kg                  8 min @ 10 rpm 40/47 (PR Reps)

OAJ

OAJ @ 20 kg              20/19 PR Density.
        @ 24 kg              58/27 PR Density (no gas in the tank, stopped at 7.5 min)

Simple.

Swings @ 28 kg          10/10
Snatch @ 20 kg          8 min.  52/52  PR Reps.

Snatch.

Swings @ 28 kg        10/10
Snatch @ 20 kg         52/52 PR Density & Reps.

Speed Sets.

OALC @ 20 kg        10 min @ 10 rpm (PR Density)

Jerks @ 36 kg             8/8 (PR Density & Reps)

Swings @ 44 kg          60 (PR Reps)

LC.

OALC @ 20 kg                        12/12 (PR Density)
            @ 24 kg                        10/11 (PR Density)

            @ 32 kg                       10 min @ 4 rpm (m10 @ 7 rpm) (43 reps.  PR Reps & Time)

Tonight.

Jerks @ 24 kg      2 min.  19/18 (PR Density)
         @ 28 kg      2 min   17/17 (PR Density)
         @ 36 kg      2 min @ 7 rpm (PR Reps, Density
         @ 32 kg      2 min @ 12 rpm (PR Density)

Cleans @ 32 kg   2 min  15/16 (PR Density) (no chalk)

Yellow Biathlon Training.

Jerks @ 16 kg x 2                10 min @ 10 rpm (m3,4 @ 9. m6 @ 7, m7,9 @ 7,8, m8,10 @ 12)
                                            96 Reps (PR Reps)

Snatch @ 16 kg (gloves)       15 min (14,13,12,12,12)  Difficult with gloves!

Yellow Biathlon Training.

Increasing Numbers Effort

Jerks @ 16 kg x 2                  1 min @ 20 rpm (PR Density)
         @ 20 kg x 2                  1 min @ 16 rpm (PR Density)

         @ 16 kg x 2                 6 min @ 12 rpm (m5 @ 7, m6 @ 10, m7 @ 5) 70 Reps (PR Density)

struggling.  maybe take it down a notch

Snatch @ 8 kg                     16 min @ 16 rpm with gloves.  approx 130/130 (PR Reps & Time)

Strong Biathlon.

Jerks @ 24 kg                     24/25 (PR Density)
Cleans                                  24/24 (2min/1.5min) (PR Density)

Jerks @ 28 kg                    24/24 (Good Movement)
Cleans                                16/0 (Grip Problems)

ABORT! ABORT!

Testing Well.

Jerks @ 20 kg x 2             1 min @ 10 rpm  x 10 (minute rest between.  m8-10 @ 8rpm)
                                          PR Reps (94) PR Density PR Jerk Quality.

Really Bad Snatch.

Later that night....

redemption set ...

Snatch @ 20 kg                 6 min @ 12 rpm (m6 @ 15 rpm)  (NEED MORE SNATCH!)

Jerks

Jerks @ 16 kg  2                          1 min @ 16 rpm x 11 w/ minute rests. (m8-11 @ 12 rpm) (PR Density & Mvmt) =160 reps in 20 minutes.

Sumo DL (close grip)

135#    1 x 5
205      6  x 5 (PR Density)

Tired.

OALC @ 20 kg              6/6


            @ 28 kg             12 min @ 5 rpm (PR Time & Reps) (steady good lockouts)

called on account of exhaustion.  still a decent PR, probably could've eeked out another 2 min.

Strong Cycle.

Strong Long Cycle   @ 20 kg                       22/23 (PR Reps, Density)
                               @ 28 kg                       17/18
                              @ 32 kg                        16/9 (5 minutes PR Time w/ 32 kg)
                                                                     8/5 (crap... low energy)

Presses & First Ever Sumo.

Press @ 20 kg                             2 min. 16/15 PR Reps
          @ 24 kg                           10 min @ 8 rpm (m7-10 @ 10 rpm ... minute switches) (PR Reps)

         @ 28 kg                             2 min @ 10 rpm (PR Density)

Sumo Deadlifts

135#              1 x 5
205                2 x 5
225                1 x 3  
241                3 x 3 (Good Baseline PR)

OAJ.

OAJ @ 24 kg              14/15 (PR Density)
       
Strong Biathlon    

Jerks  @ 28 kg               12/12 (PR Density)
Cleans @ 28 kg              13/15 (PR Density)

Jerks @ 32 kg                12/12 (PR Density)
Cleans                            13/16 (PR Reps, Density & Mvmt Quality)

Jerks @ 36 kg                5/5 (PR Weight)
Cleans                           12/12 (PR Weight)

Swings @ 20 kg            120/120 (PR Reps & Mvmt Quality)

Volume = 9857 kg

StrongSport Training.

OALC  @ 20 kg               12/11 (PR Density)

Strong LC @ 28 kg          19/18  (PR Reps)
                @ 32 kg           16/12 (PR Reps)
                 @ 34 kg          9/9 (PR Heaviest OAJ, OAC)

Jerks @ 20 kg x 2           1 min @ 13 rpm (PR Density)
         @ 24 kg x 2           3 min @ 5 rpm (PR Reps.  Mvmt Coming Along)
                                       1 min @ 8 rpm (PR Density)

OALC @ 20 kg            2 min @ 11 rpm (PR Density)

Strong LC @ 28 kg      16/17 (PR Reps)

                 @ 32 kg       13/11 (PR Reps) (SLC Kicks Ass! Mine!)

Swings @ 44 kg            16/16 (PR Reps)
                                     20/20 (PR Reps)

Early Afternoon

OALC        @ 20 kg                   2 min @ 10 rpm (PR Density)

Strong LC   @ 28 kg                  16/16 (PR)
                   @ 32 kg                    6/6 (not bad... out of gas)
                                                    8/8 (4 min.... PR Time & Reps)

Jerks.

Jerks @ 16 kg x 2                     1 min @ 10 rpm (slow groove)
                                                 1 min @ 19 rpm (PR Density)

       @ 20 kg x 2                      13 min @ 4 rpm (m13 @ 9 rpm = 57) (PR Reps & Time)


Strong LC  @ 28 kg                 10/10  (not bad... get a groove, don't need to rest too much in rack)
                                                12/13

Progress.

OALC @ 16 kg                 2 min @ 8 rpm

            @ 20 kg                40 min @ 6 rpm - 8 (232 reps ... PR Time & Reps)

Yellow Snatch.

Swings @ 28 kg          10/10

Snatch @ 16 kg          20 min @ 13 rpm (260 Reps, PR) (2 minute switches)

Jerks @ 24 kg           12 min @ 6 rpm +10 reps (PR Time & Mvmt Quality)

Press Day.

Press @ 16 kg         1 min  ... 17/14 (PR Density)
         @ 20 kg         1 min  ... 14/12 (PR Density)
         @ 24 kg         2 min .... 12/10 (PR Density)

        @ 28 kg          10 min @ 6 rpm (PR Reps) 32/32 ... minute switches.

Swings @ 32 kg      42/42 (PR Reps)

3:30 p.m.

Jerks @ 16 kg  x 2                  1 min @ 18 rpm (PR Density)
                                               2 min @ 14 rpm (PR Density)


         @ 20 kg x 2                12 min @ 4 rpm (m12 @ 10 rpm, 54 Reps)  PR Time, Reps, Rack Quality.

Swings @ 24 kg                  70/70  PR Reps.

Windy Evening.

OALC @ 16 kg     4 min @ 8 rpm (Thumbs Forward Cleaning)

           @ 20 kg      20 min @ 6 rpm + 20 reps (PR Density, Intensity, Reps for Time)

Jerks @ 24 kg        2 min @ 10 rpm (good, but short distance)

Test.

Jerks @ 16 kg x 2                   3 min @ 12 rpm (min 1 @ 14 rpm) (PR Density)

OALC @ 20 kg                      2 min @ 10 rpm (PR Density)

            @ 24 kg                      20 min @ 6 rpm (m1-4 @ 8 m5,6 @ 7, m19,20 @ 7 rpm) PR Density, Mvmt Quality

Continue.

OALC @ 16 kg           2 min @ 10 rpm (PR Density)

            @ 20 kg           2 min @ 10 rpm ( PR Density)

            @ 24 kg           2 min @ 8 rpm (PR Density)

            @ 20 kg           20 min @ 6 rpm +11 Reps + 4 min lockout holds.  (PR Density)

Jerks & Snatch

Jerks @ 16 kg x 2           1 min @ 15 rpm (PR Density)
          @ 16 kg x 2          1 min @ 18 rpm (PR Density)

        @ 20 kg x 2           1 min @ 12 rpm (PR Density)
        @ 24 kg x 2           1 min @ 8 rpm


      @ 20 kg x 2            7 min @ 8 rpm (m5,m6 @ 6 rpm, m7 @ 9) = 53 PR Reps.

Swings @ 28 kg            10/10

Snatch @ 20 kg            8 min @ 12 rpm (m3,4,8 @ 13 rpm)  50/49 PR Reps.

PR Biathlon Score 102 +11 reps

Jerks @ 28 kg          2 min @ 9 rpm

Midday Workout.

Jerks @ 16 kg x 2                1 min @ 13 rpm
                                            1 min @ 16 rpm (PR Density)

         @ 20 kg x 2                1 min @ 14 rpm (PR Density)  x 2

         @ 24 kg x 2                1 min @ 6 rpm (Not Good)
         @ 24 kg x 2                1 min @ 9 rpm ( PR Density ... feet close together!!!)

Swings @ 20 kg                   100/100 (PR Everything)

Press.

Press @ 20 kg                  2 min @ 10 rpm
         @ 24 kg                  6 min @ 8 rpm (PR Mvmt Quality)


         @ 32 kg                  2 min @ 7 rpm  (PR Reps)


Rows @ 32 kg                  5 x 10  (l,r) in 6 minutes.  easy.

Midday Yellow Jerks.

Jerks @ 16 kg x 2                   1 min @ 10 rpm
         @ 20 kg x 2                   1 min @ 10 rpm (PR Density)

         @ 16 kg x 2                   10 min @ 9 rpm (88 reps) (PR Reps +14)

Snatch @ 20 kg                       3 1/2 min @ 14 rpm (really average snatch.. gonna stick to 12 rpm)

Keep Going Despite Adversity.

Jerks  @ 16 kg x 2         2 min @ 10 rpm (nice Mvmt)

          @ 20 kg x 2         1 min @ 8 rpm (nice Mvmt)

          @ 24 kg x 2         1 min @ 6 rpm (one funny rep, the rest went up smoothly)

Work Sets:

Jerks @ 20 kg  x 2          5 min @ 8 rpm (m3 @ 5, m6 @ 7, m5 @ 9)  PR Density +2 reps, difficult, but I seem more comfortable with the weight.

                                       5 min @ 7 rpm (m5 @ 9rpm)  Overall Density PR

Jerks @ 28 kg                4 min @ 7 rpm (m4 @ 9 rpm)  PR Mvmt Quality, Reps?


Swings @ 28 kg             10/10 (lovely Mvmt)

Snatch @ 24 kg              3 min @ 12 rpm  18/17  PR Reps.

Deadlifts & Swings.

135#         x    5
205#         x    3
225           x    3
241           x    1
251       4  x    3   (80% of 1 RM)  PR Density.  Mvmt Quality Improving.

Swings (Two Hands)     @ 24 kg           10
                                     @ 28 kg           10
                                     @ 32 kg           10
                                     @ 44 kg           40 PR Reps.

Easy Day.

Press @ 20 kg                2 min @ 10 rpm

          @ 24 kg               6 min @ 8 rpm PR Reps & Time (one switch)

          @ 28 kg               3 min @ 8 rpm (one switch)


Jerks @ 32 kg               2 min @ 9 rpm  (9/9 PR Reps)

Swings @ 32 kg           40/40 PR Reps & Mvmt Quality.

Deadlift

135# x 3
205   x 3
241   x 3
275   x 1
295   x 1
300   x 1
320   x 1
330   x 1 (PR weight)
300   x 3 (PR density)

Bending Day.

Nothing Tested Well.  Bending Did... Here's Why:


10 Yellow Nails in 10 minutes
1 Blue Nail.
2 Grade 5 Bolts to 90 Degrees
1 Grade 8 Bolt to 20 Degrees
1 Kink in Red Nail to 8 Degrees.

Crush Needs Work.  Patience.

Why Don't I Listen.

Well, a PR, but kinda a fake one.  Did not test well, did it anyway.

OALC @ 16 kg                     54 min @ 5.5 pm (PR Time only)

Total Kg: 9504

Jerks.

Jerks @ 16 kg x 2           3 min @ 12 rpm (36 reps PR Density)
                                       3 min @ 10 rpm (33 reps)
                                       3 min @ 10 rpm

OALC @ 24 kg             12 min @ 5 rpm (min 11 & 12 @ 8 rpm)  3/3/2/2/1/1 several PR's including Density & 3 min per hand @ this weight.  

Swings @ 24 kg             65/65 PR Reps.

I love progress.

Total Kg : 9456

Test Test Test.

It Works.  Progress should only be measured against yesterday... not anyone else.

Jerks @ 16 kg x 2                      1 min @ 12 rpm
                                                  1 min @ 14 rpm (PR Density & Movmt Quality)

         @ 20 kg x 2                     1 min @ 12 rpm (PR Density & Mvmt Quality)

                                                  6 min @ 7 rpm (43 Reps ... PR Density)  focus on heel fixation, makes everything soooo much quicker and more solid.

Snatch @ 20 kg                         8 min @ 12 rpm 48/49 (PR Time & Reps)


PR Biathlon Score:  91 (+11 reps) 

LC Thumbs Forward.

Long Cycle @ 20 kg x2                       1 min @ 7 rpm x 5


                   @ 16 kg x 2                      10 min @ 6 rpm (PR Time & Reps)


Total Kg: 6640

Mild Afternoon.

KB Press @ 20 kg                2 min @ 8 rpm

                                             6 min @ 8 rpm (one switch)
                 @ 24 kg               4 min @ 8 rpm (one switch)

Swings @ 44 kg (TH)            50 (PR)
            @ 32 kg (OH)           30/30 (PR)

Total Kg: 6168

Testing Orange.

OALC   @ 20 kg                       6 min @ 7 rpm (1 switch)
              @ 24 kg                       4 min @ 6 rpm (1 switch)


              @ 28 kg                     12 min @ 5 rpm (minute switches ... PR Reps & Time)  56 reps

Total Kg : 5968

2010 The Year of Testing.

Swings @ 20 kg                       10/10
            @ 24 kg                       10/10
            @ 28 kg                       10/10

Snatch @ 20 kg                        7 min @ 12 rpm.  Lovely.  PR Time, Reps & Mvmt Quality.

Still Testing.

Pressing Day.  Why?  Because it tested well.

Press @ 24 kg     3/3 (l,r)

         @ 28 kg    1/3 (l,r)


           @ 28 kg   6 min @ 6 rpm, minute switches.  not bad... left still better than the right.

           @ 32 kg   2 min @ 6 rpm. pretty good.  PR Reps.

Swings @ 32kg       25/25  PR Reps & Mvmt Quality.

Blah.

OALC  @ 24 kg                8 min @ 6/5 rpm ... mvmt was good, too much food in my stomach.


Jerks @ 32 kg                    9/8 (PR Reps & Mvmt Quality)  right arm still needs work, but explosiveness is MUCH better.

                @ 28 kg             3 min @ 9 rpm.

Biathlon.

More and more I am convinced t just work on whatever tests well.  Progress, rather than control, needs to be satisfactory to my soul.  I hope this carries over into my daily life.

Jerks @ 16 kg x 2                                        2 min @ 8 rpm
         @ 20 kg x 2                                        1 min @ 8 rpm
         @ 24 kg x 2                                        1 min @ 7 rpm

         @ 20 kg x 2                                        5 min @ 7 rpm  (35 reps.  PR Density)


Swings @ 28 kg                                           10/10

Snatch @ 20 kg                                            6 min @ 12 rpm (37/38  PR Reps) need timing work... trying too hard.  let the bell do the work.

Jerks @ 28 kg                                             2 min.  11/9  (PR Mvmt Quality)

Rack Progress.

Jerks @ 16 kg x 2                                2 min @ 9 rpm
         @ 20 kg x 2                                1 min @ 9 rpm
         @ 24 kg x 2                                1 min @ 7 rpm

         @ 20 kg x 2                                8 min @ 5 rpm (44 rps PR, jerk quality PR)

Swings @ 28 kg                                  10/10

Snatch @ 20 kg                                   6 min @ 12 rpm PR reps, time & mvmt quality.  better backswing, better spot griping the bell... continue biofeedback testing.


Biathlon PR:  80.

Total Kg: 4744

Afternoon Training.

Cleans @ 20 kg x 2                       1 min @  8 rpm
                                                      6 min @ 7 rpm

LC @ 16 kg x 2                            2 min @ 5 rpm (aborted set)

Jerks @ 28 kg                               8 min @ 6 rpm (set it down at minute 6 for :30)

Bending                                         Grade 5 bolt to 85 degrees
                                                     Blue Nails x 2

Longer Long Cycle.

LC @ 16 kg x 2                4 min @ 4-5 rpm x 5  PR Density.

OALC @ 20 kg                12 min @ 5 rpm

Swings @ 44 kg                35 (two handed)  PR Reps.

Swings @ 32 kg                10/10 x 5


Total Kg: 12900 PR Volume.

Yellow Jerks Ha Ha

Jerks @ 16 kg x 2               3 min @ 8 rpm x 6
                                           3 min @ 10 rpm (m2 @ 9)


PR Volume & Density.

Total Kg: 5536.

Cleaning.

Cleans @ 20 kg x 2                             3 min @ 8 rpm x 2  ... thumbs forward, rotating
           @ 16 kg x 2                             5 min @ 10 rpm ... rotating.


Jerks @ 28 kg                                    4 min @ 6r,8l rpm x 2 (felt heavy)

@ 16 kg x 2                                       10 min @ 5 - 7 rpm (min 10 @ 10)  approx 74 reps.  PR Reps.

Snatch @ 20 kg                                    4 min @ 12 rpm  24/24

Total Kg: 8416

LC Continued

LC @ 16 kg x 2                    3 min @ 4-6 rpm x 8 focus on relaxing and mvmt quality

OALC @ 20 kg                    21 min @ 5-7 rpm, switch every 3 min.


Total Kg:   12720

Purple LC.

Building up slowly seems appropriate.

LC @ 20 kg x 2              1 min @ 5-6 rpm x 11

rack is really improving with flexibility.

Total Kg:  4840

LC.

LC   @ 16 kg x 2           2 min @ 5-6 rpm x 9 (2 min rest in between... rack is improving)

Swings @ 44 kg             5/5  8/8  10/10


Total Kg:  5192

Note to Self

Alternating Training Works Very Well For Me (also known as... don't stress grip two days in a row)

LC @ 16 kg x 2       1 min @ 6 rpm x 10 (1 min rest between... thumbs forward)

Orange & Green.

OALC @ 28 kg                   6 min @ 5 rpm OHS (PR Time & Reps)

Jerks   @ 28 kg                    20/20 over about 6 minutes

Swings @ 28 kg                   35/30
                                            30 TH



OALC @ 24 kg                 20 min @ 5 rpm (sometimes 6 or 7 rpm) approx 105 reps .... PR Reps & Movement Quality.

Total Kg: 11340

Determination 2.1

Swings @ 28 kg                 20/20 x 6 PR Volume & Density

Jerks @ 16kg x 2              3 min @ 6 rpm

         @ 20 kg x 2             6 min @ 6 rpm

Total Kg:  8736

OALC.

Still loving the One Arm Long Cycle.  Acutally I think there is something very special about the exercise.  Perfect blend of Strength and Endurance. I like two bell work too... but it is a more aggressive energy, and I am trying to reduce my aggression.  Many people will argue with me, but if its one thing I am learning, competing with other others doesn't really get you anywhere in the Long Run.  I mean, ok, you did 175 Jerks and I can only do 60.  Does that make you a better person than me?  Maybe haha.   But you are still gonna get old.  You are still gonna die.  Me too.  I mean probably anyway.  I don't really know what Heaven has in store for me.  Perhaps they Do want me to live to be 180.  In that case I better be moderate in all things.  Especially my qi and my temper.  Its just no good for me to explode anymore.  I'm really hurting myself and others.  This is not what I want.

KB told me to find out where I went wrong.  Where I started to really get locked into all the anger and bitterness that has dominated my Life since I was a child.  The answer was easier than I thought.  The move to Texas when I was 6.  Yes I know I have visited this issue before and I will probably have to revisit it again, but I really wanna change direction at this stage in my life.  I wanna see further into who I really am.  Into HOW I CAN BE HAPPY.  And I dn't mean greedy happy.  I mean grateful happy.  Family Family Family Family Family.  Every time in my life that I have been really happy, it is when I felt like part of a family.  I can no longer blame my mother for breaking up our family.  She did.  It's over.  I forgive her.  (at least I want to forgive her).  I know she feels guilty about it.  I know she would do it differently if she had to do over again.  Mee Too.  But I am done living with all this shame and regret and pain.  FUCK THAT.  If Heaven wants that from me then fuck them too.  I don't want it.  It doesn't help me be ME anyway.  Which is probably what they want.  Hope so, because that is what I am working toward.

Alright so as I type this my Amanda is curled up napping comfortably on her bed.  Her mind is somewhere else.  Faery Dream World.  Maybe that existence is more real for her than this one is.  Fine.  She is my family now.  Acutally, ALL BEINGS ARE MY FAMILY NOW.  I ave a real opportunity.  Not just to 'Be a Chef'.  Sure great.  But to really open up my heart and make room for all beings.  WHY DO I DOUBT IT??? Heaven doesn't make mistakes, right?  TG can become a place of love and caring and it starts with my position.  So what that I don't get paid.  So what that the menu isn't really 'In Line" with the Nature yet.  I CAN MAKE THAT HAPPEN.  I CAN LAY THE FOUNDATION.  But it is not easy.  I have to give myself credit.  It's not very fucking easy.  But I guess being a Mom is not easy either.  Especially in this society.  There is so much temptation of freedom and glamor and riches.   I can't blame my own mother for wanting that stuff.  So... Amanda is my family now.  I will fill our life with the love and patience and tolerance that I did not grow up with.

And what might you ask does any of this have to do with Kettlebell Sport.  Not Sure Hahaha.  No honestly, what I discovered this week is that you have to follow your own goals.  Know your own mission.  Yes I can learn from other people, everyone has Something that they can teach me.  But I don't need to be WKC Rank I or to go to Russia to improve my numbers.  The question is WHY AM I DOING IT ANYWAY.  Don't I have a good reason??? Do I need to compete or prove something to anyone else.  Fuck that.  What a way to waste my life.  Jealousy and Competition can take a hike.  I have MY LIFE TO LIVE :) :) :) :) :)  Thank you Heavenly Mother for My Life.

Anyway:

OALC @ 20 kg          6 min @ 6 rpm
OALC @ 24 kg         20 mn @ (approx) 5 rpm  PR Time.

Total Kg: 6240 PR Density.

OALC Joy.

Day:

OALC @ 28 kg                       aprox 4 min @ 7 rpm  PR Reps; PR Movement Quality
                                                          4 min @ 6 rpm

Swings @ 28kg                         30/30 PR Reps

Evening:

OALC @ 20 kg                        20 min @ 6 rpm PR Density



Total Kg: 9392

Ug.

LC @ 16 kg x 2             3 min @ 6 rpm x 4

Jerks @ 16 kg x 2          3 min @ 9 rpm

Jerks @ 24 kg x 2          1 min @ 5 rpm x 5

Jerks @ 20 kg x 2          1 min @ 10 rpm x 3



Total Kg:  7872

Yellow Long Cycle.

LC    @ 16 kg x 2                     7 min (6,5,5,5,5,6,6) - rotating clean

Cleans @ 16 kg x 2                  2 min @ 12 rpm x 2 (spine popped!)

LC @ 16 kg x 2                       3 min @ 6 rpm - thumbs forward clean.

2" V-Bar       

@ 90 #     x 3 (l,r)
   110#     x 2
   130#     x 2
   155#     x 1 (PR)
   130#     x 3


As I think I am too old :) to chase volume... I will not calculate this anymore.

Beginning Long Cycle.

a.  pressed for time.
b.  need lower back flexibility

starting long cycle now instead of later...

OALC  @ 28 kg               4 min @ 5 rpm
Jerks   @ 28 kg               6 min @ 6 rpm (PR Time)
Swings @ 28 kg               20/20 (PR Reps)


LC @ 16 kg x 2               5 min @ 5 rpm
                                       3 min @ 5 rpm

Good Day.

Swings @ 28 kg   15/15 x 9

Two Handed Swings @ 28 kg x 80



At Night:

Jerks @ 24 kg x 2       1.5 min @ 6 rpms (these sucked, however, the overload gave me the best set I've done with the 20's )

Jerks @ 20 kg x 2        4 min @ 8 rpm  (great explosiveness, but I get too amped up, gotta use rest time to RELAX!!!!!)

                                   2 min @ 6 rpm x 2

Still Going....

Been training, just not recording... does that mean I actually did anything?  My friend Alain has helped me with my swings and I could really feel the pendulum motion.

Swings @ 28 kg                                      12 / 12 x 9 (108/108)
Two Handed Swings  @ 28 kg                 65

Jerks @ 16 kg x 2                                   6 min @ 8 rpm (m6 @ 10 rpm)
                                                              good set, focus on breathing, better lockouts


total Kg:   9468

Frustration & Continuation.

I have to be realistic.  After 12 hours in a 100 degree kitchen... 10 min sets are just not in the cards.  Soooooo.... I will try do some shorter sets just to get my strength up... little by little.

Jerks @ 20 kg x 2                     3 min @ 6 rpm x 2
                                                 2 min @ 6 rpm

         @ 28 kg                           3 min @ 8 rpm
                                                 2 min @ 8 rpm

Swings @ 24 kg                         35/35  (good swings... + 5 every week... no cheating, no forcing)

total kg:       4720

Still Going Strong.

Jerks @ 20 kg x 2               3 min @ 6 rpm    x 3
         @ 28 kg                     2 min @ 8 rpm    x 3

Day Off.

Jerks @ 16 kg x 2                   9 1/2 min @ 4 rpm (m9 @ 5) 41 reps.

Deadlifts

135#          x 5
205            x5
250            x3 x 5

2" V Bar

90#            x 3 x 4(l,r)
120            x 1 PR weight
130            x 1 (rt only, air with left though)
125            x 1

Swings @ 20 kg                60/60

Total Kg: 7393

Continuing Late Night.

Jerks @ 24 kg                       7 min @ 8 rpm

          @ 16 kg x 2                8 min @ 6 rpm (PR reps)

Snatch @ 20kg                      4 min @ 12 rpm (pretty good reps)

Ten Minutes.

Jerks @ 24 kg                  6 min @ 8 rpm (current PR)
                                        2 min @ 12 rpm

Snatch @ 16 kg               10 min @ 12 rpm (PR 60/61)

Double.

Jerks @ 16 kg x 2                           6 min @ 6 rpm (PR - good reps)
                                                       3 min @ 8 rpm (m3 @ 9 = 25 reps)
         
         @ 28 kg                                2 min @ 8 rpm x 2


      
Total Kg:  2848

Stubborn Bastard.

Two Days after not being able to move from my back pull and I'm back at it.  I have no intention whatsoever of canceling my training.  I need it.  I love it. However, I am not gonna push so hard.  Listen to my body.  Stretch.  I don't need any more warning pains.  I am not 19.

Ok, that being said, my plan is to try to do pulling movements in the morning and pushing at night.  One or two or three sets, so I will have to make everything count.  Chasing volume is not for me.  I will chase better.


Jerks @ 20 kg                 10 min @ 10 rpm (94 reps, not a PR, but not bad)
  
          @ 28 kg                  3 min @ 8 rpm (maybe 20 reps)
                                         (this was not a great set.)

V-Bar  @ 90#                     3 x 2 (l,r)      
          @ 95                       singles (l,r)   
          @ 100                     singles        
          @ 105                     singles         PR weight


Grade 5 Bolt                     fail.

My Day Off.

Really wanted to do deadlifts on my day off, but they didn't test well.  Snatch did.  Set a decent PR.

Snatch @ 16 kg           8 min @ 12 rpm (48/48 - PR)

Jerks @ 28 kg             3 min @ 8 rpm (PR)
                                   2 min @ 8 rpm

         @ 24 kg             6 min @ 8 rpm (PR time, PR reps)


Swings @ 20 kg           60/60/30/30/15/15/10/10/5/5 (PR)

Total Kg: 8608

10 PM

10 pm on a Friday Night.

I have been working 10 hour days in the hot kitchen of Tiengarden.... training is sporadic at best, but I am gonna keep up at least this level... advancing slowly but surely

Jerks @ 20 kg               8 min @ 10 rpm (PR reps for 8 min)
                                     6 min @ 12 rpm (m6 @ 11rpm) (current PR)
                      
      @ 28 kg                  2 min (m1 @ 9, m2 @ 8) PR

Swings @ 28 kg              10/10 ^3

Total Kg:  5176

Sunday Morning.

Snatch @ 16 kg                     4 min @ 12 rpm   x 4 (PR volume)

Jerks @ 16 kg x 2                 3 min @ 6 rpm x 2

                                             10 min @ 4 rpm (m8,9 @ 5, m10 @ 6) (PR reps @ 44)


Total Kg: 5632

Grrr.

Deadlifts

135 #      x 5 675
175 #      x 3 525
205 #      x 3 615
235 #      x 3 705
275 #      x 3 825
300 #      x 1 x 2 600
320 #      x 1 (PR)

V-Bar

65 #       x 3 (l,r)
70 #       x 1 (PR weight)
75 #       x 1 (PR weight)
80 #       x 1 (PR weight)

Windmills  @ 20 kg             2 x 7 (l,r)
                 @ 24 kg             2 x 5 (l,r)
                 @ 32 kg             1 x 3 (left only... x 5 with @ 24kg for the right :(   )
                
Pull Ups (facing hands)        5 x 3

Total Kg:   4639

Afternoon.

Cleans/Jerks    @ 24 kg                      15/15/15/15 (PR)
                        @ 20 kg                      20/20/20/20 (PR)


Snatch @ 16 kg                                   4 min @ 12 rpm (hands numb)
            
Jerks @ 16 kg x 2                              10 min @ 4 rpm (m10 @ 8)   (BIG PR)

OALC @ 20 kg                                   10 min @ 7 rpm (PR)

Swings @ 20 kg                                 50/50/25/25/15/15/10/10 (PR)


Total Kg:   12016 (PR)

Testing.

Snatch @ 16 kg                            6 min @ 12 rpm (36/36) (current PR)

Swings @ 24 kg                            40/40/20/20/15/15/10/10/5/5 (90/90 PR)

Snatch @ 20 kg                            2 min @ 12 rpm (PR)

Jerks @ 16 kg x 2                         4 min @ 4 rpm

Jerks @ 20 kg                               10 min @ 8 rpm (m10 @ 12 rpm)  (BIG PR)

Swings @ 20 kg                            50/50 (PR)


Total Kg:     10144

Pissed off.

Hopefully my GS training will focus my heart and mind in the proper way.

Green Nails x 10 (double overhand and underhand)

Jerks @ 20 kg                              6 min @ 10 rpm (PR)
                                                    4 min @ 12 rpm (PR)

Snatch @ 16 kg                            4 min @ 12 rpm          x 2

Jerks @ 16 kg x 2                        3 min @ 6 rpm  (steady)                                                                                                 5 min @ 4 rpm (steady)

Swings @ 24 kg                           30/30 (PR)
                                                   45/45/25/25/15/15/10/10/5/5 (PR)

Total Kg:   10352 (BIG PR)

Caution & Effort.

This past week has seen some good developments.  The one handed 24kg work is improving alot, I can feel it.  Further, I have successfully bent a difficult grade 2 bolt.  I am however, beginning to quickly see overtraining in this area.  Bending is amazing, but also addictive and a challenge to the ego.  I failed to bend a galvanized 60D and it is frustrating.  Biofeedback is working well and i will continue with this.

Jerks @ 16 kg x 2             7 min @ 4 rpm (m7 @ 10 rpm)  (PR time, PR reps)

Nico @ ColoradoKettlebell suggested I try an interesting method... 16 min @ 4 rpm.
well I made 7 minutes pretty easily, 16 is a ways off, but not out of reach.  I could have probably hit 10 minutes no problem.  So I am gonna start adding these long slow sets to develop stability and rack.  I will wait a week or two before bending again.

24.

@ 24

Cleans/Jerks      10/10/10/10     x 2

OALC                 10/10

Swings                10/10 ^5
                                     ^4

Jerks                   10/10

Total Kg:   7680 (PR)

Back to Basics.

Jerks @ 16 kg                          10 min @ 10 rpm
                                                 8 min @ 12 rpm

Snatch @ 16 kg                          4 min @ 12 rpm

Jerks @ 20 kg                            2 min @ 13 rpm (PR)

Swings @ 20 kg                          40/40

Jerks @ 24 kg                            4 min @ 8 rpm (PR)

Swings @ 24 kg                         10/20/20/10


Total Kg:     7512 (PR)     

Stiff.

Snatch @ 16 kg                           6 min @ 12 rpm
                                                   remember the dip... helps alot

OALC @ 20 kg                            6 min @ 8 rpm (minute changes)

Jerks @ 20 kg                             4 min @ 12 rpm (m3 @ 8, m4 @ 10)

Jerks @ 16 kg x 2                       3 min @ 8 rpm (improving)
                                                   1 min @ 6 rpm
                                                   1 min @ 9 rpm

Total Kg: 4200

Tien/Home

@ tien...

@ 24 kg

Jerks                                             4 min @ 8 rpm
                                                     2 min @ 10 rpm x2
                                                     2 min @ 12 rpm

                                                     10/10

Cleans                                           2 min @ 12 rpm
                                                     2 min @ 10 rpm

OALC                                            2 min (8,6)

Rows                                             1 x 5 (r,l)              

@ home

Jerks @ 32                                     10/10
         @ 20kg                                 6 min @ 10 rpm (minute hand changes)

Total Kg:   5176                         

@ Tien.

Again working with Glass' biofeedback.  It seems to work, and my body wanted to do movements that i had written off, like the windmill... just a reminder to myself to trust my own body and not blindly follow ANYBODY.


@ 24kg

Swings                                         10/10 ^3
                                                    20/20 x2
Squats                                         3x3, 2x5 (l,r)
Rows                                           2x5  x2

Cleans                                         2 min @ 10 rpm x2
Winds                                          2x5, 3x3 (l,r)
Jerks                                           10/10

Total Kg:  7080

Biofeedback.

Today I am trying something new.  Biofeedback testing as developed by Adam Glass, nail-breaker and steel-scroller.  Basically one uses their own body to test how effective an exercise is going to be on any given day.

Using a simple ROM technique I tested pull ups, jerks, snatches, cleans and deadlifts.  The jerks improved my ROM and so did the cleans, so I am doing OALC today.  First set felt good and my ROM continued to improve.

One Arm Long Cycle @ 20 kg                4 min @ 8 rpm
                                                             4 min @ 8 rpm (m4 @ 7rpm)

Jerks @ 20 kg                                       6 min @ 8 rpm (m2 @ 10 rpm)

Jerks @ 16 kg                                       6 min @ 10 rpm (m5 @ 7rpm)


I'm testing every time to see how my body responds.  took 15 min break and gonna test again.

Med weight jerks still test well, gonna do some shorter sets higher rpm


Jerks @ 20 kg                                        4 min @ 10 rpm (m2 @ 12, m4 @ 8 rpm)
                                                              4 min @ 10 rpm (m2 @ 9, m4 @ 11)

last set did not test as well.  gonna take a 5 min break and test once more.


Jerks @ 16 kg                                        6 min @ 12 rpm (m5 @ 8, m6 @ 13)

Perfect Push Up                                     2 x 5   x 3

KB Squats @ 24                                     2 x 8   x 3



So for a first workout, biofeedback seems awesome.  Time to listen to the subtle messages of my body, rather than following someone else.  Perfect.  We will see how it goes.

Total Kg: 7028  (increased on a day I was quite tired and contemplating resting)

Snatch & Raspberry Tea.

Snatch @ 16 kg                      4 min @ 12 rpm     x 2
                                              2 min @ 12 rpm

Swings @ 20 kg                     30/30                    x 2

Jerks @ 20 kg                        6 min @ 8 rpm (m6 @ 14)



Jerks @ 24 kg                        2 min @ 10 rpm

Jerks @ 16 kg x 2                  3 min @ 8 rpm
(less bogged down with the bells.... need some rack practice as well as fixation)

Total Kg:  6648  (getting easier to increase work... everything doesn't have to be heavy....focus on quality of reps and fixation.  simple.  push pull.)

Pull Pull.

Snatch @ 16 kg                  4 min @ 12 rpm          x 2

Swings @ 24 kg                  10/10                        x 2

Jerks @ 20 kg                     6 min @ 8 rpm          (m4 @ 9, m6 @ 10)
                                           6 min @ 8 rpm         (m4,5 @ 7, m6 @ 5)

Jerks @ 24 kg                     2 min (m1 @ 14, m2 @ 10)
                                           4 min @ 7 rpm (m3 @ 5)

Totak Kg: 5576

Work capacity is definitely increasing.  I'm still overthinking things and tryng to force the bells up too much.  I have to remind myself this takes time.  Just keep increasing.

Pull.

Snatch @ 16 kg                   4 min @ 12 rpm x 3 (-2)

Swings @ 24 kg                  10/10  x 2

Lockout Hold @ 20 kg        6 min (switch hands every minute)

Jerks @ 20 kg                      4 min @ 12 rpm (m3 @ 10, m4 @ 8)
                                            4min @ 10 rpm

Jerks @ 24 kg                      2 min @ 10 rpm


Total Kg:  5352

Ug.

Deadlifts.

@ 175  x  5
@ 195  x  3
@ 225  x  5 x 3
@ 260  x  3 x 2 
            x  1 w/ 5 foot walk.


PP  5 x 5

Coc #1    3 x 3

Plate Curls w 10lbs  3 x 5 (l,r)

Refuse.

Jerks @ 20 kg                         4 min @ 8 rpm
Cleans @ 20kg                        4 min @ 8/10 rpm  (one minute rest in between)

Jerks @ 20kg                          4 min @ 10 rpm (m4 @ 8 rpm)
Cleans @ 20kg                        4 min @ 12 rpm (one minute rest in between)

One Arm Long Cycle @ 20kg   4 min @ 8 rpm (m4 @ 7 rpm)


Jerks @ 24 kg                         4 min @ 7 rpm (better), 2 min @ 10 rpm

         @ 32 kg                         2 min @ 6 rpm  (m2 @ 3)

Swings @ 32 kg                      10/10

Total Kg: 4820

Still Fucking Tired.

Why am I always so fucking tired...... oh yeah, because I work in a stupid fucking restaurant.

Swings @ 16 kg               30/30

Jerks @ 20 kg                  6 min @ 8 rpm (m5 @ 10rpm), 8 min @ 8 rpm (m8 @ 10rpm)

Snatch @ 16 kg                4 min @ 12 rpm (m3 @ 13rpm), 2 min @ 12 rpm

Jerks @ 24 kg                  2 min @ 8 rpm x 2 (m2 @ 10rpm)

Swings @ 32 kg               10/10

Swings @ 24 kg               10/10

Total kg: 6360

Shorter Sets.

Swings @ 16 kg                  20/20 

Jerks @ 20 kg                     4 min @ 8 rpm    x 2, 4 min @ 10 rpm (m4 @8rpm)

Snatch @ 16 kg                   4 min @ 12 rpm  (timing is better) x 2

Jerks @ 24 kg                     2 min @8 rpm

Swings @ 24 kg                  10/10


Total Kg: 5080

Still Tired.

Swings @ 16 kg              30/30

Jerks @ 20 kg                6 min @ 8 rpm,  6 min @ 8 rpm (m5 @ 5rpm),
                                      4 min @ 8 rpm (m3 @ 7)

Snatch @ 16 kg              4 min @ 12 rpm (m3 @ 13)

Swings @ 20 kg             40/40

Jerks @ 24 kg                2 min (m1 @ 12rpm, m2 @ 10 rpm)  feeling the
                                     deeper  settling  of the bell in the quad.

Swings @ 24 kg             10/10

Total Kg: 6832

Tired.

Jerks @ 20 kg            6 min @ 8 rpm,   4 min @ 10 rpm

Swings @ 20 kg          20/20  x 2

Jerks @ 24kg             4 min @ 7 rpm


Total Kg:  4032

Evening.

Jerks @ 20kg            6 min @ 8 rpm,     4 min @ 10 rpm

Snatch @ 16kg          4 min @ 12 rpm

Cleans @ 16kg x 2    3 min @ 8 rpm

Swings @ 20kg          20/20

One Arm LC @ 16kg  6 min @ 8 rpm

Total Kg: 4864

Heavy.

practicing 32kg Jerks....  for some reason my left is MUCH better than my right.  still working out the explosive potential.  Andy said I was ready for the 56kg and I believe him.  


Deadlifts

@ 175 x 3
@ 225 x 3 
@ 235 x 3
@ 255 x 3
@ 275 x 1
@ 285 x 1
@ 305 x 1 (PR)
@ 310 x 1 (Fail)

Continue.

Jerks @ 20kg              8 min @ 8 rpm (m5 @ 7 rpm)

Snatch @ 16kg            6 min @ 12 rpm  (better.  patience.  timing.  harmony.)

Jerks @ 20 kg             6 min @ 8 rpm  (m3 @ 10 rpm, m5 @ 7 rpm, m6 @ 9 rpm)

Jerks @ 24kg              4 min @ 7 rpm 

Cleans @ 24kg           4 min @ 8 rpm


Total Kg:   4812

Morning.

Cleans @ 16kg x 2           5 min @ 8 rpm

One Arm LC @ 16kg         8 min @ 7 rpm

Jerks @ 20 kg                   4 min @ 10 rpm

Swings @ 20 kg                 20/20

nice little morning movement session.  LESS IS MORE.


Total Kg:  3776

Return.

Jerks @ 20 kg      x2    6 min @ 8 rpm (m4,6 @ 10rpm)

focus on violent bump and energy of fixation... all mental.

Snatch @ 16kg           6 min @ 12 rpm
                                  (1min left @ 12 rpm... better)

mental break down... 3min r, 2 min left.  have to move faster up and down
                                

Jerks @ 24kg              4 min @ 7 rpm

Swings @ 24kg           15/15
            @ 32kg           10/10


Total Kg:  7024 Kg