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John Beamon, HKC - the first years

This journal details roughly my first years of active KB training logs. Discussions and training summaries were moved to [url]http://ironflinger.blogspot.com[/url] in the Spring of 2010.

  1. Training Log 12/18-12/24 "Density Cycle #1"

    by , 12-26-2010 at 12:36 PM (John Beamon, HKC - the first years)
    KB Muscle advocates double-bell complexes for density. I'm interested in Long Cycle, so trying out LC CP for volume work. May adjust mid-week.

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    [I] 2x16 LCCP, set baseline, something like
    -
    [/I][I]Reps on :10 marks (12 reps = 2 1min sets)[/I] [I]
    12+2:00 rest, 12+1:30, 12+1:00, 12+:30, 12+end = 60/15:00 with escalating density
    Rest, repeat. = 120/30:00 timed. More of a ladder design, and it trains "finishing hard" in timed sets.
    ...
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  2. Training Log 12/12/2010-12/18-2010 Recovery

    by , 12-16-2010 at 05:36 PM (John Beamon, HKC - the first years)
    Planned this as a recovery. First, I did a little 24kg work last Tuesday on a whim,.so-so in quality. That was wk 4 of the Fatigue mesocycle, and I definitely needed a recovery. Then, I assisted at an HKC on Saturday the 11th, which was 9hrs of standing and squatting and being on my feet. I came out of that stiff in the legs and hips but with a certain friskiness. I pressed 20kg, then 24kg, both of which felt great on each arm. I pressed 28kg on the right for the first time ever. Big PR! ...
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  3. Training Log 12/05-12/11 "Fatigue Cycle #4"

    by , 12-07-2010 at 04:13 PM (John Beamon, HKC - the first years)
    [B]12/04 16kg VS on Saturday
    wall squats, halos, windmills
    -
    LC 6/6 @2:30 + 5/5 Tactical Lunges
    LC 8/8 @3:30 + Jackknife pulls (10,10,7,5)
    LC 10/10 @4:00 + mobility drills
    - 5 sets of each
    Half Squats: 2x50 (2nd Prog Std)
    SW: 3 x 10/10, 1 x 20/20, all releases[/B]

    Releases felt good. Squats felt good. JK Pulls were much harder than expected. Need to do some consolidation training on pullups, but my grip is clearly limiting. Left forearm ...
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  4. Training Log 11/28-12/04 "Fatigue Cycle #3"

    by , 12-06-2010 at 02:34 AM (John Beamon, HKC - the first years)
    [B]11/27 CC
    Knee tucks: 40,40,40 (1st Prog Std)
    Short Bridges: 25,25,25
    --
    11/28 VS 16kg straight long sets
    wall squats, halos, windmills
    5 x LCCP 5/5 in 2:30, + 5 x 5/5 Tactical Lunges
    5 x LCCP 8/8 in 3:30. + 3 x 30 Supported Squats (2nd Prog Std)
    5 x LCCP 11/11 in 4:30 + mobility work[/B]

    Done. Session with Adam later, so no swings yet.
    [B]--
    11/29 16kg Snatch practice
    stretch thoroughly, SLDL sets, GSQ sets
    ...
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  5. Training Log 11/21-11/27 "Fatigue Cycle #2"

    by , 11-28-2010 at 05:38 PM (John Beamon, HKC - the first years)
    [B](Done Saturday 11/20) 16kg Volume Session[/B]
    Changed long ladders to straight sets. After all, ladders are a device to minimize fatigue, and this is the fatigue cycle.

    [B]wall squats, halos, windmills
    - try 5 of each
    LC 6/6@3:00 + 5x5/5 Tact Lunges
    LC 8/8@4:00 + 3x40+ Jackknife SQ
    LC 10/10 @5:00 + mobility work
    - = 120LCCP/1hr + leg work
    [/B]
    120 LC CP timed sets, JK SQ Prog met!!! This CP routine was perfect. Do it again until I ...
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