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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][/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.

    [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.
  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! ...
  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 ...
  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.
    11/29 16kg Snatch practice
    stretch thoroughly, SLDL sets, GSQ sets
  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
    120 LC CP timed sets, JK SQ Prog met!!! This CP routine was perfect. Do it again until I ...
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