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Trying to be social about training

I stopped logging things because I had a cold and didn't really have the time. I am reviving this public log because I am about to do something which may actually interest people. My doctor told me to lose weight, and I don't feel like arguing. So, I am looking at that Plan 025 which was sent to the newsletter as a free sample. 3 days of conditioning and 3 days of strength training per week seems like 1 day too much, but I don't know. Here is the plan:

Saturday: PttP Deadlifts and Kettlebell MPs.
Sunday: 025, one-handed kettlebell swings -- Heavy day
Monday: PttP
Tuesday: 025 -- Medium day
Wednesday: PttP
Thursday: 025 -- Light day
Friday: Off, only real rest day.

My best set of 5 on the deadlift is 285 using an overhand grip. The kettlebell MP is done with double 24s for 2 sets of 5. I am using a three forward, 2 back wave on the deadlifts. I think 255 is the "ideal" training weight.

I just tested my one-handed swing. I managed 100 with a 28 kg bell in 5 minutes. My power dropped noticeably on the last set, but I don't think the test was suppose to be anti-glycolitic.

My goal is increased strength.
The doctor seems to think it should be weight loss.
Let's see if I can do both.
 
3/2/24 Saturday
PttP Day 4 of the 4th cycle
Clean Grip Deadlift: 265 lbs: 5-3-2
Double Kettlebell MP: 24 kg bells 2x5

265 lbs seems like a good middle of the road training weight. I don't expect the press to improve now that I cut the frequency to 3 times per week.

3/3/24 Sunday
Plan 025 Day 1 -- Heavy
One-Armed Kettlebell Swings: 28 kg 22x5 110 reps
EMOM. I started reciting the Pledge of Allegiance around the 13 minute mark. My voice was growing increasingly raspy, and on the 22nd set a deep breath swallowed about 80% of "...of the United States of America." I decided to trust the program and stopped after that set. I transferred the bell on the last rep, I had no drop off in power, the one hand-to-hand swing was powerful and good.
This gives me 18 sets on Tuesday, and 13 sets on Thursday.

My weight on the scale is 110 kg. About 242 lbs, let's see if I can get that down to 220 before I start worry about why I weigh 248 lbs at the doctor's office.
 
3/4/24 Monday
PttP Day 5 of the 4th cycle
Clean Grip Deadlift: 245 lbs 5-3-2
Double Kettlebell MP: 24 kg bells 2x5

I went three forward, now I went two back. 245 lbs is on the light side, and today was easy.

3/5/24 Tuesday
Plan 025 Day 2 -- Medium
One-Armed Kettlebell swings: 18x5 90 reps
EMOM
This was also rather easy. I wonder how quickly this will ramp up.
 
3/6/24 Wednesday
PttP Day 6 of the 4th cycle
Clean Grip Deadlift: 255 lbs 5-3-2
Double Kettlebell MP: 24 kg bells 2x5

3/7/24 Thursday
Plan 024 Day 3 -- Light
One-Armed Kettlebell swings: 13x5 75 reps EMOM

Both sessions were unremarkable.
 
3/9/24 Saturday
PttP Day 7 of the 4th cycle
Clean Grip Deadlift: 265lbs 5-3-2
Double Kettlebell MP: 24 kg bells 2x5

3/10/24 Sunday
Plan 025 Day 4 -- Heavy
One-Armed Kettlebell swings: 39x5. 195 reps EMOM
I find it hard to believe that this was physiological adaptation. But sets of 5 on the minute give me a lot of rest time, and I never really got out of breath. I may have even called it early out of disbelieve that I was still anti-glycolitic.

3/11/24 Monday
PttP Day 8 of the 4th cycle
Clean Grip Deadlift: 275lbs 5-3-2
Double Kettlebell MP: 24 kg bells 2x5

3/12/24 Tuesday
Plan 025 Day 5 -- Medium
One-Armed Kettlebell swings: 31x5. 155 reps EMOM
This was not difficult at all, and I never became out of breath at all. Maybe I was sick on my first heavy day, and I just didn't notice?
 
3/13/24 Wednesday
PttP Day 9 of the 4th Cycle
Clean Grip Deadlift: 255 lbs
Double Kettlebell MP: 24 kg bells 2x5
This was abnormally difficult. I don't really know why.

3/14/24 Thursday
Plan 025 Day 6 -- Light
One-Armed Kettlebell swings: 23x5. 115 reps EMOM
I probably need to weigh myself more often. If I am trying to lose weight, I need to know if I am doing it, or if I need to adjust my diet.
 
3/16/24 Saturday
PttP Day 10 of the 4th Cycle
Clean Grip Deadlift: 265 lbs
Double Kettlebell MP: 24 kg bells 2x5
Much easier than Wednesday.

3/17/24 Sunday
Plan 025 Day 7 -- Heavy
One-armed Kettlebell Swings: 50x5. 250 reps EMOM
Well, it is on to sets of 6 next Sunday. I don't think that I have lost a full kilogram of weight yet. I was 109.4 kg on the scale this morning.
 
3/18/24 Monday
PttP Day 11 of the 4th Cycle
Clean Grip Deadlift: 275 lbs
Double Kettlebell MP: 24 kg bells 2x5

3/19/24 Tuesday
Plan 025 DAay 8 -- Medium
One-armed Kettlebell Swings: 28x5 140 reps EMOM
I suffered a major drop off in power, my technique sucked, and my knees hurt. I haven't been sleeping very well, and I am a little sick. Maybe I can sleep it off and wake up ok tomorrow.
 
3/20/24 Wednesday
PttP Day 12 of the 4th Cycle
Clean Grip Deadlift: 285 lbs
Double Kettlebell MP: 24 kg bells 2x5
I was surprised that I might the 285 lb set of 5. This was a long week with too many emotional ups and downs.

3/22/24 Friday
Plan 025 Day 9 -- Light
One-armed Kettlebell Swings: 20x5 150 reps EMOM
Maybe Tuesday just sucked. I skipped a day on Thursday, but everything should be just fine.
 
3/23/24 Saturday
PttP Day 13 of the 4th Cycle
Clean Grip Deadlift: 265 lbs
Double Kettlebell MP: 24 kg bells 2x5
I was surprised that I might the 285 lb set of 5. This was a long week with too many emotional ups and downs.

3/24/24 Sunday
Plan 025 Day 10 -- Heavy
One-armed Kettlebell Swings: 38x6 228reps EMOM
Performed outside, on uneven ground, and with frost. I held back rather then pushed it today.

3/25/24 Monday
PttP Day 14 of the 4th Cycle
Clean Grip Deadlift: 275 lbs
Double Kettlebell MP: 24 kg bells 2x5
Today felt very easy.

3/26/24 Tuesday
Plan 025 Day 11 -- Medium
One-armed Kettlebell Swings: 22x6 132 reps EMOM
This is the second Tuesday that I could not meet the prescribe volume. I was just sore in the upper legs and lower back. I ignored the pain, but it effected power production and form, so I had to stop.
 
3/27/24 Wednesday
PttP Day 15 of the 4th Cycle
Clean Grip Deadlift: 285 lbs 5-3-2
Double Kettlebell MP: 24 kg bells 2x5
The presses were easy, but I was spending a long time resting between reps on the deadlift. If I am to make 295x5 on Saturday I have to keep my weight on my heels and make sure none of my deadlifts are clean pulls. My heels have been coming up at the end of the lift lately.

3/28/24 Thursday
Plan 025 Day 12 -- Light
One-armed Kettlebell Swings: 23x6 138 reps EMOM
Crisp and powerful.

My weight on the scale for both of these days was 107.9 kg, so I am losing weight.
 
3/30/24 Saturday
PttP Day 16 of the 4th Cycle
Clean Grip Deadlift: 295 lbs x 3, 245 x5
Double Kettlebell MP: 24 kg bells 2x5
Well, I was having a hard time setting up for the 3 rep and quit at the start of the 4th

3/31/24 Sunday
Plan 025 Day 13 -- Heavy
One-armed Kettlebell Swings: 38x6 228reps EMOM
A brief pause to let my medium day catch up. I also broke my Lenten fast today. Rejoice for he has risen.

4/1/24 Monday
PttP Day 17 of the 4th Cycle
Clean Grip Deadlift: 265 lbs x 3, 245 x5
Double Kettlebell MP: 24 kg bells 2x5
I want a second shot at 295x5. I paused at the top of the deadlifts.

4/2/24 Tuesday
Plan 025 Day 14 -- Medium
One-armed Kettlebell Swings: 30x6 180reps EMOM
This felt fine, and I was happy for the first time in a longtime. I don't mean about my exercise, I mean in general.

4/3/24 Wednesday
PttP Day 18 of the 4th Cycle
Clean Grip Deadlift: 275 lbs x 3, 245 x5
Double Kettlebell MP: 24 kg bells 2x5
275 pounds is starting to feel like a normal training weight.

4/4/24 Thursday
Plan 025 Day 15 -- Medium
One-armed Kettlebell Swings: 22x6 132 reps EMOM
Not feeling as good as I would like, but this is still fine.
 
4/7/24 Sunday
Plan 025 Day 16 -- Heavy
One-armed Kettlebell Swings: 50x6 300 reps EMOM
That was rather easy. Everything is always easy on Sunday.

4/8/24 Monday
PttP Day 19 of the 4th Cycle
Clean Grip Deadlift 285 lbs x 5-3-2
Double Kettlebell MP: 24 kg bells 2x5

4/9/24 Tuesday
Plan 025 Day 17 -- Medium
One-armed Kettlebell Swings: 40x6 240reps EMOM
My weight is up slightly, not as high as where I started from, but enough to let me know that I am not making progress when it comes to weight loss. However, I just completed the prescribed reps without stopping due to pain or a lack of power.

4/10/24 Wednesday
PttP Day 19 of the 4th Cycle
Clean Grip Deadlift 295 lbs x 5-3-2
Double Kettlebell MP: 24 kg bells 2x5
I hit a new 5 rep max at 295. This is just about the end of my grip strength, so I am calling the cycle. 80% of 295 is 236. So it looks like the 5th cycle will look a lot like the 4th cycle. I have also been on the double 24 kg kettlebells for 27 sessions. This feels good and all, but I do eventually have to add load somehow.

PS: I also have to fix the keyboard of this computer or stop logging online. Every time I hit the d-key I get an unwanted a. So uncorrected what I type looks like this: "DAeadalift, Weadnesaday." I hate it.
 
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