The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
View RSS Feed

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 11/14-11-20 "Fatigue Cycle #1"

    by , 11-19-2010 at 03:43 AM (John Beamon, HKC - the first years)
    Took last week off after HSV 2010. I [B]like[/B] training Saturday morning before Elwood's. With the sundeck locked, less reason to do Sunday afternoons. 3-day recovery from VS suits me well.

    Record some CC drills this week. The load of meeting progression standards and press/swing workouts is becoming a problem, but CC makes good variety work.
    [B]--[/B]
    [B]16kg VS - Fatigue Mesocycle (longer sets)
    warmup well[/B][B], ankle drills, Horse Stance[/B][B]
    - ...

    Updated 11-20-2010 at 05:42 PM by johnbeamon

    Categories
    Uncategorized
  2. Training Log 10/31-11/06

    by , 11-08-2010 at 08:09 AM (John Beamon, HKC - the first years)
    [B]10/31 16kg VS
    warmup well
    - try 3-4 circuits of ladders of 6 reps
    Alternate 6 MP with one of the following
    2x20 SW, some 2H, some 1H, some DARC xx
    20 horizontal pulls xx
    30 knee tucks xx
    30 jackknife squats xx
    - 4 sets of presses

    Total = 120 MP, 2x20 HP, 2x30 KT, 2x30 JKSQ, 200 SW
    [/B]
    Presses worked really well. 6-straight MP groups done half-kneeling. Itching to start lifting 24kg, but need to minimize the volume at that ...
    Categories
    Uncategorized
  3. Training Log 10/24-10/30

    by , 11-01-2010 at 08:01 AM (John Beamon, HKC - the first years)
    I completed my 16kg Volume Session on 10/23. The recap is...

    [B]-
    1-2-3 MP
    2x5/5/5 high pulls
    2-4 MP
    2x5/5/5 high pulls
    3-3 MP
    2x5/5/5 high pulls
    4-2 MP
    2x5/5/5 2H swings
    6 half-kneeling MP
    - brief rest, 3 complete circuits through

    Totals = 90 MP, 360 SW/HP, 20/20/15 Horizontal Pulls. Grip was fried.[/B]
    [B]
    --
    10/26 HS, [/B][B]all @20kg unless noted[/B]
    [B]warmup, 1/1 TGU each at 16kg ...
    Categories
    Uncategorized
  4. Training Log 10/17-10/23

    by , 10-19-2010 at 02:52 AM (John Beamon, HKC - the first years)
    [B]10/17 16kg Volume
    warmup, incl upper body
    ** knee popping a LOT, be careful of squats
    - do 3-4 circuits
    Jackknife SQ: 10
    High-Pulls/SW: 5/5/5
    SC C&P: 3r (1-2-3, 2-4, 3-3, 4-2, 6)
    alt SW + CP
    HP, 1-2-3, HP, 2-4, HP, 3-3, HP, 4-2, 2HSW, 6 Half-Kneeling
    - did 4 sets in 63min

    Totals = 40 SQ, 300 SW, 120 CP
    [/B]
    "Athletic tape" on hands didn't last 2 ladders, sweated it right off. Actually did high pulls ...

    Updated 10-21-2010 at 03:46 AM by johnbeamon

    Categories
    Uncategorized
  5. Training Log 10/10-10/16

    by , 10-15-2010 at 03:25 AM (John Beamon, HKC - the first years)
    [B]10/10 16kg Volume presses
    warmup, incl upper body
    - goal = 90 reps + swings
    SC C&P: "6 reps" (1-2-3, 2-4, 3-3, 4-2, 6), 2 sets alternated with 2 sets of 20 swings
    2H SW, 1H SW, 1-2-3cp, 2-4cp, 2 sets SW, 3-3cp, 4-2cp, 1 set SW, 6cp
    - completed 3 circuits/45min, 30cp + 90sw ea

    Total = 90 presses, 250 swings[/B]

    Swings last Thursday and Saturday left me with calluses. I chalk when I work outside, and the friction and sweat tore ...
    Categories
    Uncategorized
Page 4 of 20 FirstFirst ... 2345614 ... LastLast
Free Course
Close