My Busy Dad protocol - a GtG success

Adachi · Feb 22, 2023

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230222	32KG	20 MIN.	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN.	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN.	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN.	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN.	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN.	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 20-minute session today.
Good feelings all around.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Splits are leveling off today. The first plateau is unlocked

Got a good density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
the current plan is MWF 30, 20, and 40-minute sessions.
From my perceptions of my upper and lower body feel, the first modification will probably be Press Focused, added in at some point.

Note to self:
EVEN STILL - I am, yet again, experiencing what I would describe as tingles (in my legs and feet)
which I would describe as resembling sensations I would associate with running for an extended distance
which I have not done for years.

Adachi · Feb 24, 2023

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN.	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN.	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN.	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN.	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN.	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN.	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 40-minute session today.
Good feelings all around.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Splits are leveling off today. The first plateau is unlocked

Got a HUGE density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
Really slowed down in the reps after 35 minutes.
The current plan is MWF 30, 20, and 40-minute sessions. M, L, H
From my perceptions of my upper and lower body feel, the first modification will probably be Press Focused, added in at some point.
Cleans and squats really challenged my legs, but the shoulders felt fresh a couple of times.

Note to self:
EVEN STILL, AGAIN - I am, yet again, experiencing what I would describe as tingles (in my legs and feet)
which I would describe as resembling sensations I would associate with running for an extended distance
which I have not done for years.

Adachi · Feb 27, 2023

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230227	32KG	30 MIN	58	CPS	felt like I was lagging today. caught a cold. took it slightly easier.
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN.	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN.	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN.	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN.	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN.	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN.	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 40-minute session today.
Good feelings all around.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Splits are leveling off today. The first plateau is unlocked, officially

Got a good density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
Really slowed down in the reps after 35 minutes.
The current plan is MWF 30, 20, and 40-minute sessions. M, L, H
From my perceptions of my upper and lower body feel, the first modification will probably be Press Focused, added in at some point.
Cleans and squats really challenged my legs, but the shoulders felt fresh a couple of times.

Note to self:
EVEN STILL, YET AGAIN - I am experiencing what I would describe as tingles (in my legs and feet)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Feb 28, 2023

AM
aerobic training
walk 15 Minutes timed Out - and Back.

30 Minutes walking
~130bpm HR, sustained

Good walk. Calves felt a mild amount of congestion and burn.

--------------------------

PM
aerobic training
walk 15 Minutes timed Out - and Back.

30 Minutes walking
~130bpm HR, sustained

Good walk. Calves felt a mild amount of congestion and burn.

Adachi · Mar 1, 2023

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230301	32KG	20 MIN	44	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230227	32KG	30 MIN	58	CPS	felt like I was lagging today. caught a cold. took it slightly easier.
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 20-minute session today.
Good feelings all around.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Splits are leveling off today. The first plateau is unlocked, officially

Got a good density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
Really slowed down in the reps in the last couple of minutes.
The current plan is MWF 30, 20, and 40-minute sessions. M, L, H
From my perceptions of my upper and lower body feel, the first modification will probably be Press Focused, added in at some point.
Cleans and squats really challenged my legs, but the shoulders felt fresh a couple of times.

Note to self:
EVEN STILL, YET AGAIN - I am experiencing what I would describe as tingles (in my legs and feet)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 3, 2023

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230303	32KG	40 MIN	81	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230301	32KG	20 MIN	44	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230227	32KG	30 MIN	58	CPS	felt like I was lagging today. caught a cold. took it slightly easier.
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 40-minute session today.
Good feelings all around.
Looking like capacity is starting to level off.
Maybe a sign to start varying the version.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70	80
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Splits are leveling off today. The first plateau is unlocked, officially

Got a good density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
Really slowed down in the reps in the last 10 sets.
The current plan is MWF 30, 20, and 40-minute sessions. M, L, H
From my perceptions of my upper and lower body feel, the first modification will probably be Press Focused, added in at some point.
Cleans and squats really challenged my legs, and the press shoulders felt challenged a couple of times, especially at the end.

Note to self:
EVEN STILL, YET AGAIN - I am experiencing what I would describe as tingles (Head-to-Toe)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 6, 2023

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230303	32KG	40 MIN	81	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230301	32KG	20 MIN	44	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230227	32KG	30 MIN	58	CPS	felt like I was lagging today. caught a cold. took it slightly easier.
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 30-minute session today.
Good feelings all around.
Surprisingly 2x Squat was the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70	80
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Splits are leveling off today. The first plateau is unlocked, officially

Got a Light density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions of my upper and lower body feel, adding a squat was the most noticable.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 7, 2023

Alactic Training

Victor Protocol
32kg 1H swing
pushups

10 reps per set
015 timing

Got 10 series (Barely)
peak HR at the end of the last set was ~160
Breath recovery was had well before the end of the last rest period - cardio seems to be helping.

VICTOR PROTOCOL PLAN 015

Minute	swings	pushup
0	10L
1.5		10
3	10R
4.5		10
6	10L
7.5		10
9	10R
10.5		10
12	10L
13.5		10
15	10R
17.5		10
18	10L
19.5		10
21	10R
22.5		10
24	10L
25.5		10
27	10R
28.5		10

Pushups DID slow down in the LAST set. Session Completed! (KInda)

pushups feel less heavy - a band deload might be useful but progress has been obtained with 5s.
nowhere to anchor, anyways...

On my OFF day from IRON CARDIO.
I've been feeling like I'm itching to work out some more.
I take this as a sign that my current training is giving me more than it's taking.
So, I revisit a recent "milestone" of gains and find that those gains aren't quite solidified.

Today pushups slowed down in the last set.
Not where I want it to be.
so, I'll include 015 or pushups and swings on my off days.
maybe A+A or Q&D (033 or 015)

Adachi · Mar 8, 2023

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230308	32KG	20 MIN	24	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230303	32KG	40 MIN	81	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230301	32KG	20 MIN	44	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230227	32KG	30 MIN	58	CPS	felt like I was lagging today. caught a cold. took it slightly easier.
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 30-minute session today.
Good feelings all around.
Surprisingly 2x Squat was the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70	80
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Traveling 2s are a bigger difference in loading than I thought.

Got a Light density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.
Felt a little soreness from yesterday's practice.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 9, 2023

AM
aerobic training
walk 10 Minutes timed Out - and Back.

20 Minutes walking
~130bpm HR, sustained

Good walk. Calves felt a mild amount of congestion and burn.

-------------------------

Adachi · Mar 10, 2023

AM

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230310	32KG	40 MIN	52	CPS2	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm
20230308	32KG	20 MIN	24	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230303	32KG	40 MIN	81	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230301	32KG	20 MIN	44	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230227	32KG	30 MIN	58	CPS	felt like I was lagging today. caught a cold. took it slightly easier.
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 40-minute session today.
Good feelings all around.
Higher Heartrate - good intensity.
Surprisingly 2x Squat was the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70	80
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Traveling 2s are a bigger difference in loading than I thought.

Got a Good density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 13, 2023

AM

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230313	32KG	30 MIN	42	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
20230310	32KG	40 MIN	52	CPS2	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm
20230308	32KG	20 MIN	24	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230303	32KG	40 MIN	81	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230301	32KG	20 MIN	44	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230227	32KG	30 MIN	58	CPS	felt like I was lagging today. caught a cold. took it slightly easier.
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 30-minute session today.
Good feelings all around.
Higher Heartrate - good intensity.
Surprisingly 2x Squat was the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70	80
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Traveling 2s are a bigger difference in loading than I thought.

Got a Good density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 14, 2023

AM
aerobic training
WALK
3 Laps around the block.

~3.75 miles
~60 Minutes of walking
~140bpm HR, sustained

Good walk. Calves felt a mild amount of congestion and burn.

-------------------------

Adachi · Mar 15, 2023

AM

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230315	32KG	20 MIN	28	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
20230313	32KG	30 MIN	42	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
20230310	32KG	40 MIN	52	CPS2	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm
20230308	32KG	20 MIN	24	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230303	32KG	40 MIN	81	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230301	32KG	20 MIN	44	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230227	32KG	30 MIN	58	CPS	felt like I was lagging today. caught a cold. took it slightly easier.
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 30-minute session today.
Good feelings all around.
Higher Heartrate - good intensity.
Surprisingly 2x Squat was the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70	80
6	13
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Traveling 2s are a bigger difference in loading than I thought.

Got a Good density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 17, 2023

AM

IRON CARDIO

DATE	BELL	TIME	SETS	VER.	NOTES
20230317	32KG	40 MIN	56	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
20230315	32KG	20 MIN	28	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
20230313	32KG	30 MIN	42	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
20230310	32KG	40 MIN	52	CPS2	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm
20230308	32KG	20 MIN	24	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
20230303	32KG	40 MIN	81	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230301	32KG	20 MIN	44	CPS	Felt like I was driving this session hard. getting over a cold. didn't take it easy
20230227	32KG	30 MIN	58	CPS	felt like I was lagging today. caught a cold. took it slightly easier.
20230224	32KG	40 MIN	78	CPS	felt rough today. but, still passing the talk test before the next set.
20230222	32KG	20 MIN	38	CPS	felt tough today. but, still passing the talk test before the next set.
20230221	32KG	30 MIN	54	CPS	felt easy after the weekend. passed the talk test throughout.
20230217	32KG	40 MIN	54	CPS	a big challenge, ambitious pace, big breathing, lots of sweat
20230215	32KG	40 MIN	50	CPS	good challenge, and a good pace.
20230213	32KG	20 MIN	32	CPS	good challenge, very doable. good volume.
20230208	32KG	20 MIN	24	CPS	too easy, need to try again

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a 40-minute session today.
Good feelings all around.
Higher Heartrate - good intensity.
Surprisingly 2x Squat was the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

10	20	30	40	50	60	70	80
5	12	20	27	35
6	13
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Traveling 2s are a bigger difference in loading than I thought.

Got a Good density, today.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 20, 2023

AM

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
7	20230320	32KG	30 MIN	44	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
6	20230317	32KG	40 MIN	56	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
5	20230315	32KG	20 MIN	28	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
4	20230313	32KG	30 MIN	42	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
3	20230310	32KG	40 MIN	52	CPS2	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm
2	20230308	32KG	20 MIN	24	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
1	20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a Good session today.
Good feelings all around.
Higher Heartrate - good intensity.
Surprisingly 2x Squat was the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23

Traveling 2s are a bigger difference in loading than I thought.

Got a Good density, today.
missed the timer, today. accidentally caught an extra rep or two after the buzzer. The stopping time was 31:18.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 22, 2023

PM

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
8	20230322	32KG	20 MIN	32	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
7	20230320	32KG	30 MIN	44	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
6	20230317	32KG	40 MIN	56	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
5	20230315	32KG	20 MIN	28	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
4	20230313	32KG	30 MIN	42	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
3	20230310	32KG	40 MIN	52	CPS2	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm
2	20230308	32KG	20 MIN	24	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
1	20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Got a Good session today.
Good feelings all around.
Higher Heartrate - good intensity.
Surprisingly 2x Squat is still the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50
8	5	12	19
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23

Traveling 2s are a bigger difference in loading than I thought.

Got a Good density, today.
missed the timer, today. accidentally caught an extra rep or two after the buzzer. The stopping time was 31:18.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 23, 2023

Alactic training
Swing 40kg
Pushup
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

no problem, good breathing, recovered well. very slight fatigue in the lower back.

100 Daily power reps (some cardio later, I hope)
Will continue with IRON CARDIO Tomorrow.
Definitely noticed easier swings with the 40KG bell.
Didn't notice a huge difference with Power Pushups, but it was still challenging AND Doable.

Adachi · Mar 24, 2023

PM

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
9	20230324	32KG	40 MIN	54	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
8	20230322	32KG	20 MIN	32	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
7	20230320	32KG	30 MIN	44	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
6	20230317	32KG	40 MIN	56	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
5	20230315	32KG	20 MIN	28	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
4	20230313	32KG	30 MIN	42	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
3	20230310	32KG	40 MIN	52	CPS2	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm
2	20230308	32KG	20 MIN	24	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
1	20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
TOUGH session today.
Good feelings all around.
Higher Heartrate - good intensity.
Surprisingly 2x Squat is still the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50
9	5	12	19	28	37
8	5	12	19
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23

Traveling 2s are a bigger difference in loading than I thought.

Got a Good density, today.
missed the timer, today. accidentally caught an extra rep or two after the buzzer. The stopping time was 31:18.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Mar 27, 2023

PM

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
10	20230327	32KG	30 MIN	42	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
9	20230324	32KG	40 MIN	54	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
8	20230322	32KG	20 MIN	32	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
7	20230320	32KG	30 MIN	44	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
6	20230317	32KG	40 MIN	56	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
5	20230315	32KG	20 MIN	28	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
4	20230313	32KG	30 MIN	42	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
3	20230310	32KG	40 MIN	52	CPS2	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm
2	20230308	32KG	20 MIN	24	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm
1	20230306	32KG	30 MIN	38	CPS2	took the pace easy. got lots of rest. Max HR was ~140bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
TOUGH session today.
Good feelings all around.
Higher Heartrate - good intensity.
Surprisingly 2x Squat is still the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50
10	5	12	20	28
9	5	12	19	28	37
8	5	12	19
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23

Traveling 2s are a bigger difference in loading than I thought.

Got a Good density, today.
missed the timer, today. accidentally caught an extra rep or two after the buzzer. The stopping time was 31:18.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.

Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

10	20	30	40	50	60	70	80
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	13
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
5	12	20	27	35
6	13
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Session No.	10	20	30	40	50
9	5	12	19	28	37
8	5	12	19
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23

Session No.	10	20	30	40	50
10	5	12	20	28
9	5	12	19	28	37
8	5	12	19
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23

10	20	30	40	50	60	70	80
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	13
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
5	12	20	27	35
6	13
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Session No.	10	20	30	40	50
9	5	12	19	28	37
8	5	12	19
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23

Session No.	10	20	30	40	50
10	5	12	20	28
9	5	12	19	28	37
8	5	12	19
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23

My Busy Dad protocol - a GtG success

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10	20	30	40	50	60	70	80
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
6	13
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

10	20	30	40	50	60	70	80
5	12	20	27	35
6	13
6	13	20	27
4	11	19	28	38
6	15
6	15	23
3	7	12	17	22	27	33	39
3	7	12	18
4	9	15	20	26
4	9	14	19	24	30	35
4	9	15
4	9	15	21	27
5	11	18	26	37
7	17	25	32	40

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Session No.	10	20	30	40	50
9	5	12	19	28	37
8	5	12	19
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23

Session No.	10	20	30	40	50
10	5	12	20	28
9	5	12	19	28	37
8	5	12	19
7	6	13	20	27
6	5	12	20	27	35
5	6	13
4	6	13	20	27
3	4	11	19	28	38
2	6	15
1	6	15	23