The Office of Common Sense (OCS tm)

Where I’ve Been

callen — Wed, 29 Jul 2009 20:42:09 +0000

It’s been about four months since I have blogged. Life sometimes gets in the way of blogging and training. It’s all about priorities.

A very busy professional schedule coupled with a move to a new house more or less put me on an “enforced” break. I trained here and there, but nothing regular. Instead, I spent many of my evenings completing required repairs and moving. That’s right, I was the one who did most of our moving from the old household to the new.

Since my training time was constrained, I made a point of eating very, very cleanly. Coupled with manual labor, I lost over 10 lbs during the month of June. Sure, my training break was de facto by choice, but I’ve come back to the point where I really appreciate the bells.

I’m working with the 16kg in the biathlon, doing a money set of jerks and a money set of snatches. My only goal for now is to get used to training 6 days a week – 5 days with the two biathlon money sets and on the sixth day, a single set of long cycle. If I do enough of that, and pace myself, good things with heavier weights will come. All in due course.

4/12/2009

callen — Mon, 13 Apr 2009 11:22:20 +0000

Sunday
20+20 long cycle – 4:00. 20 reps. (5,5,5,5). 4:00 break.
16+16 long cycle – 2:00. 16 reps. 2:00 break.
20+20 clean – 10.

Still recovering from being sick.

4/11/2009

callen — Sat, 11 Apr 2009 17:41:00 +0000

Wednesday – off

Thursday – off

Friday – off

Saturday (recovery?)
16+16 long cycle – 10:00. 55 reps. (5/5/5/5/5/6/6/6/6/6). PR reps.
160 Avg HR
185 Max HR (this is apparently my maximum HR)

4/6/2009

callen — Tue, 07 Apr 2009 17:11:36 +0000

Doc said I had a nasty upper respiratory infection. Six days of antibiotics have cleared most of it, but I am still coughing.

This took a lot out of me, so I will be in a recovery mode for a couple of weeks to get back to my recent 5:00 20kg and 10:00 16kg 2ALC bests.

Monday night, 4/6/2009 (Recovery)
16+16 long cycle. 2:00. 10 reps; 1:00 break
Repeat for a total of 5 times; 50 reps.
Avg HR – 154
Max HR – 175

Tuesday, 4/7/2009 (Recovery)
20+20 long cycle. 2:10. 11 reps.
16+16 long cycle. 3:00. 19 reps. (7,7,6).
Avg HR – 138
Max HR – 168

Recent training

callen — Sun, 29 Mar 2009 13:11:20 +0000

Catching up on entries. The bad news is I have a head cold. The good news is that I have set a couple of PRs in recent days. It seems as if my roughly three days of work, one day off and focusing on a quality money set is paying slow dividends.

Thursday night 3-26
20+20 long cycle – 5:00. 20 reps. (4,4,4,4,4). A time and a rep PR at this weight.
break
16+16 long cycle – 2:00. 12.
break
16 long cycle – 12:30. 100 reps. 8 rpm, switch every 5 reps.

Friday 3-27 – off

Saturday 3-28 – sick (head cold) and medicated

Sunday 3-29
16+16 long cycle – 10:00. 46 reps. (4/4/4/4/4/4/4/4/4/10). Post surgery time and rep PR.
Avg HR – 150
Max HR – 171.
It’s about time I did a 10:00 set (it’s been well over a year and maybe two knee surgeries ago). The last minute sprint demonstrates that I can do 10:00 at a higher cadence next time. The best news is that my knee feels fine.

Wednesday

callen — Thu, 26 Mar 2009 02:20:38 +0000

Wednesday night 3-25
16+16 long cycle. 5:00. 25. (5,5,5,5,5).
break
20 snatch – 1:00/side. 16/16.

Monday and Tuesday

callen — Wed, 25 Mar 2009 13:58:37 +0000

Monday 3-23-2009 – Off

Tuesday night 3-24-2009
16+16 long cycle – 5:00. 40 reps. (8,8,8,8,8). This is by far a 5:00 PR. Break
32kg jerk – 6/6.

Sunday

callen — Sun, 22 Mar 2009 16:21:03 +0000

16+16 long cycle – 7:00. 35 reps. (5,5,5,5,5,5,5). 5:00 break.
24 swing – 16R(0:30)/0:30 break/16L(0:30)/0:30 break.
24 swing – 16R(0:30)/0:30 break/16L(0:30)/0:30 break.

Saturday

callen — Sun, 22 Mar 2009 00:48:19 +0000

I came to the conclusion today that there is no reason I can’t devote at least 5-6 minutes daily to a money set, with a day off every now and then. My problem has been taking more than a few days off every now and then. Plus, my wife says my disposition and outlook is better when I do at least something daily. I’ve taken my lovely wife’s advice to heart and will strive to get a money set in daily.

Wednesday 3-18 – off

Thursday 3-19
16+16 long cycle – 6:00. 30 reps. (5,5,5,5,5,5)

Friday 3-20 – off

Saturday 3-21
16+16 long cycle – 6:00. 30 reps. (5,5,5,5,5,5). 5:00 break.
28+28 jerk – 1:00. 5. 2:00 break.
24 swing – 4:00. 25/25/20/20/15/15/10/10. 140 reps.

Tuesday

callen — Tue, 17 Mar 2009 11:03:14 +0000

Tuesday 3-10 – Off

Wednesday 3-11 – Off

Thursday 3-12 – Off

Friday 3-13
20+20 long cycle. 2:00. 8 reps. 1:00 break.
20+20 long cycle. 2:00. 8 reps. 1:30 break.
Circuit-4 rounds
1. Mountain climbers – 5
2. Pushups – 5-8
3. Box squats – 10
4. Pullups – 1-2
Inrease mountain climbers 5 reps each round.

Saturday 3-14
16+16 long cycle. 6:00. 30 reps (5,5,5,5,5,5). 2:00 break.
20 LC-PP. 1:00/side/2:00 break. 10 rpm.
20 snatch. 1:00/side/2:00 break. 16 rpm.
20 clean. 1:00/side. 20 rpm.
Sprints x 4. 0:20 on/0:10 off.

Sunday 3-15 – Off

Monday 3-16
16+16 long cycle. 6:00. 30 reps (5,5,5,5,5,5). 2:00 break.
Circuit-4 rounds
1. Burps – 16,12,8,4.
2. Box squats – 16,12,8,4.
3. Pushups – 16,–,8,4.
4. 2ASwing 44kg – 16,12,8,4.
5. Pullups – 4,3,2,1.

Tuesday 3-17 – Off.