The journey log

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

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Gav
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Re: The journey log

Post by Gav » Tue Nov 18, 2008 7:00 pm

12/11/08

16 kg Jerk 6:00 @ 14 RPM (one hand switch)
24 kg Jerk 2:00 @ 6 RPM (one hand switch)
24 kg Swing 15L/15R

16/11/08

Got the family over so training is taking a back seat.

16 kg Jerk 6:00 @ 12 RPM with one hand switch
16 kg Snatch 6:00 @ 12 RPM with one hand switch

18/11/08

I wanted to see how I felt at 4:00 and decide whether to try my first 10:00 snatch set. Fucking typical, the callous/blister on my left palm ripped right off after 3.00 and I had to change hands.

16 kg Jerk 6:00 @ 12 RPM with one hand switch
16 kg Snatch 6:00 @ 12 RPM with one hand switch
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Thu Nov 20, 2008 8:19 pm

20/11/08


Got back really late and pissed about some stuff at work so I tried the 10:00 snatch set again and got the fucker. Towards the end of each arm my form was shit. It was hard.

16 kg Snatch 10:00 @ 12 RPM with one hand switch
16 kg Jerk 2:00 @ 20 RPM with one hand switch
davidc wrote:I've found standing on my head to be particularly useful

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Mickey O'neil
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Re: The journey log

Post by Mickey O'neil » Thu Nov 20, 2008 8:44 pm

Your kb training is looking really good, Gav.

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Gav
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Re: The journey log

Post by Gav » Mon Nov 24, 2008 8:53 pm

Thanks Mickey, I'm improving but I can't help getting frustrated sometimes. For the average guy the 24 kg is normal and the 32 kg is heavy. For me the 24 feels fucking heavy for now, I can't imagine trying to snatch the 32.

22/11/08

16 kg Jerk 8:00 @ 14 RPM with one hand switch
24 kg Jerk 4:00 @ 6 RPM changed hand every minute
16 kg Snatch 4:00 @ 16 RPM with one hand switch

24/11/08

I think my palm callous tear made me concentrate so much on my technique that I think I've got the hook grip/drop etc sorted. Today was a big improvement in that area and I'm also finding the right way of pulling upwards.
The overhead work was good in the jerk set.

16 kg Snatch 8:00 @ 16 RPM with one hand switch
16 kg Jerk 4:00 @ 4 RPM with one hand switch (held each rep overhead for 0:10)
24 kg Swing 15L/15R
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Fri Nov 28, 2008 6:44 pm

27/11/08

Got myself a 20 kg 'Fedorenko' now that they sell them in Europe, so the next phase begins.

20 kg Jerk 4:00 @ 10 RPM with one hand switch
16 kg Snatch 4:00 @ 18 RPM with one hand switch
24 kg Push Press 2 x 10L/10R
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Sun Nov 30, 2008 8:38 pm

30/11/08

20 kg Jerk 4:00 @ 12 RPM with one hand switch
16 kg Snatch 6:00 @ 18 RPM with one hand switch
24 kg Push Press 2 x 10L/10R
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Tue Dec 02, 2008 8:27 pm

02/12/08

20 kg Jerk 6:00 @ 8 RPM with one hand switch
16 kg Snatch 4:00 @ 20 RPM with one hand switch
24 kg Push Press 2 x 10L/10R
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Mon Dec 08, 2008 6:09 pm

04/12/08

Easy day before the challenge

16 kg Jerk 4:00 @ 12 RPM with one hand switch
16 kg Snatch 4:00 @ 12 RPM with one hand switch
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Mon Dec 08, 2008 6:10 pm

06/12/08

Acheyball challenge.

10:00 snatch 16 kg, 175 reps. Immediately followed by
10:00 long cycle C & J 16 kg, 89 reps.
Total = 264 reps, without putting the bell down.
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Tue Dec 09, 2008 7:45 pm

09/12/08

My back still hurts and there is a piece of my finger missing after the challenge so no snatches today.

20 kg Jerk 4:00 @ 8 RPM with one hand switch
24 kg Push Press 2 x 10L/10R
16 kg Two hand Swing = 20 reps just to get the blood flowing through my lower back
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Fri Dec 12, 2008 11:49 am

11/12/08

I did a long cycle test because I found out my first comp will be 25th January.

LCC&J 16kg + 16 kg = 59 reps in 10:00
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Sat Dec 13, 2008 6:32 pm

13/12/08

Today marks the 6 week countdown to my first competition so training is specifically geared towards that.

12 kg OALC 4:00 @ 6 RPM with one hand switch and one second hold in lockout
16 kg OALC 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg LCC&J 2:00 @ 8 RPM
16 kg + 16 kg LCC&J 5:00 @ 8 RPM
20 kg LC Push Press 6:00 @ 6 RPM hand switch every minute

I was supposed to do 6:00 in my main set but couldn't manage it. The 2:00 warm up already felt like work and not a warm up. I still had aches from the test the other day. I was also supposed to do two sets of the LCPP but was done for the day. I probably could have managed it but after the main set thing I listened to my head and not my pride.
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Tue Dec 16, 2008 7:06 pm

16/12/08

12 kg OALC 4:00 @ 6 RPM with one hand switch and one second hold in lockout
16 kg OALC 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg LCC&J 2:00 @ 8 RPM
16 kg + 16 kg LCC&J 6:00 @ 8 RPM
20 kg LC Push Press 6:00 @ 6 RPM hand switch every minute
20 kg LC Push Press 6:00 @ 6 RPM hand switch every minute
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Thu Dec 18, 2008 9:11 pm

18/12/08

Today was a back off day after three tougher sessions.

12 kg One Arm Long Cycle 4:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM
16 kg + 16 kg Long Cycle Clean & Jerk 5:00 @ 8 RPM
20 kg Long Cycle Push Press 6:00 @ 6 RPM hand switch every minute
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Sun Dec 21, 2008 6:43 pm

21/12/08

Test day today.

12 kg One Arm Long Cycle 4:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM
Test = I did 73 reps in 10:00. I managed to do 8 RPM for 7:00 and then did, 5, 5 & 7.
20 kg Long Cycle Push Press 2:00 @ 6 RPM hand switch every minute (couldn't do anymore after the test)


Here are the things I noticed:

It was hard to keep the pace for 7:00
My shoulders, forearms and maybe my biceps were starting to fail towards the end.
The rack felt like rest until about 8:00, then I had to move around to try and find a position that hurt less. The bells were drifting slightly outwards in the rack towards the end, hence the tiredness in the shoulders and biceps. I don't wear a belt and don't want to because I heard they may ban them in competitions. It's better to get used to the technique without one.
My hip flexors/tops of thighs were getting very tired towards the end, making the jerk difficult.

I also wanted to film the set but dropped my camera before the start and broke it. FUCK, now I'll have to buy a new one.
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Wed Dec 24, 2008 1:15 pm

24/12/08

12 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM
16 kg + 16 kg Long Cycle Clean & Jerk 4:00 @ 10 RPM
16 kg + 16 kg Jerk 2:00 @ 12 RPM
16 kg + 16 kg Cleans 3:00 @ 12 RPM

Should have done more in all sets but I slept very little and have a hangover. Felt like shit and the bells felt heavy.
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Sat Dec 27, 2008 11:44 am

27/12/08

12 kg One Arm Long Cycle 4:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM
16 kg + 16 kg Long Cycle Clean & Jerk 5:00 @ 10 RPM
16 kg + 16 kg Jerk 2:30 @ 12 RPM
16 kg + 16 kg Cleans 3:00 @ 10 RPM

The 5:00 long cycle was hard at 10 RPM and I had to stop the jerks at 2:30 because the arms were giving out.
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Wed Dec 31, 2008 5:45 pm

31/12/08

I've been slacking over the festive season and eating and drinking way too much. It's showing in my training and it has to stop.

12 kg One Arm Long Cycle 4:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM
16 kg + 16 kg Long Cycle Clean & Jerk 5:00 @ 10 RPM
20 kg Push Press 15/15
16 kg + 16 kg Cleans 3:00 @ 12 RPM
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Mon Jan 05, 2009 1:11 pm

03/01/09

12 kg One Arm Long Cycle 4:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM

16 kg + 16 kg Long Cycle Clean & Jerk test 80 reps in 10:00
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Mon Jan 05, 2009 5:04 pm

05/01/09

After getting my long cycle technique checked out today's session was just technique. I had a list of mistakes to put right so I dissected the long cycle and put it back together. I worked on:

The rack
Cleans
The lockout
Jerks
Long cycle
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Wed Jan 07, 2009 8:24 pm

07/01/09

12 kg One Arm Long Cycle 4:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM

16 kg + 16 kg Long Cycle Clean & Jerk 5:00 @ 10 RPM
20 kg Push Press 2 x 10/10
16 kg + 16 kg Cleans 3:00 @ 14 RPM
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Sat Jan 10, 2009 6:25 pm

10/01/09

I wanted to try 7:00 at 10 RPM but just couldn't do it. My mind and body fell apart after 4.00, so I broke it up into sections. I'm very disappointed.

12 kg One Arm Long Cycle 4:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM

16 kg + 16 kg Long Cycle Clean & Jerk 4:00 @ 10 RPM
16 kg + 16 kg Long Cycle Clean & Jerk 2:00 @ 10 RPM
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 10 RPM

20 kg Push Press 20/20
16 kg + 16 kg Cleans 2:00 @ 12 RPM
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 10 RPM (trying to perfect technique at that speed)
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Mon Jan 12, 2009 7:36 pm

12/01/09

12 kg One Arm Long Cycle 4:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM

16 kg + 16 kg Long Cycle Clean & Jerk 5:00 @ 10 RPM
20 kg Push Press 20/20
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Thu Jan 15, 2009 6:35 pm

14/01/09

Ran 15:00 medium pace.

15/01/09

12 kg One Arm Long Cycle 4:00 @ 6 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 6 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 8 RPM

16 kg + 16 kg Long Cycle Clean & Jerk 6:00 @ 10 RPM
20 kg Push Press 25/25
16 kg + 16 kg Cleans 2:00 @ 12 RPM
davidc wrote:I've found standing on my head to be particularly useful

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Gav
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Re: The journey log

Post by Gav » Tue Jan 20, 2009 6:19 pm

17/01/09

Ran 17:00 medium pace.

18/01/09

12 kg One Arm Long Cycle 2:00 @ 12 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 12 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 12 RPM

16 kg + 16 kg Long Cycle Clean & Jerk test = I quit after 53 reps, haven't got a clue why.

19/01/09

Ran 23.00 easy pace

20/01/09

12 kg One Arm Long Cycle 2:00 @ 10 RPM with one hand switch
16 kg One Arm Long Cycle 2:00 @ 10 RPM with one hand switch
16 kg + 16 kg Long Cycle Clean & Jerk 1:00 @ 12 RPM

16 kg + 16 kg Long Cycle Clean & Jerk 3:00 @ 12 RPM
20 kg Push press 15/15
20 kg Push Press 25/25
16 kg + 16 kg Cleans 2:00 @ 12 RPM
davidc wrote:I've found standing on my head to be particularly useful

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