Training went well enough considering I was rusty from two days off and it was a Monday. Once again I did my squats seperately beforehand and my goal for today's training was to ignore where I was and want to be again, and simply to accept where I am and how I can improve each session, bit by bit. This was my epiphany today. it makes no difference where you were two months ago, two years ago, two weeks ago. Focus on where you are right now and what you can do to improve your performance today, inch by inch--queue in the Al Pacino speech from Any Given Sunday:
I Back Squatted today and last week I got one measly double with 150, so I aimed to get three doubles today, feeling that bit fresher than last week. Instead I got four doubles and although I was tempted to go a bit heavier and do a few more sets. But, I tried to keep my discipline and get my lifts up one step at a time. I aimed to do the same for my later session. Due to time constraints, I only had one hour to do the following, which limited my rest. Here is what I did:
Snatch--1x3@40, 40, 50 1x2@60 1x1@70, 80, 90, 95, 100, 100, 100--I missed the third rep because I lost my back arch. I made up for it with the fourth rep. I found these very tough and there was side to my brain telling me not to go under, but I had to get them. Last Monday I did three reps with 90, and in my last session on Friday I did two rep with 95 and two with 97. I need to up this again for my session on Wednesday.
Snatch Pull--3x2@110--My first set was not good, but when I took off my straps, I was able to grip the bar better and this allowed me to get my elbows around and my back far tighter. My first reps tended to be good, but my second reps, not as good.
Power Clean + Squat Clean--1x2@60, 60, 80, 90, 100, 110 for three doubles. I found these tough because my left elbow was still a bit sore from Friday's workout and the rack position was not the most comfortable. Once I got my elbows around faster, both movements went much smoother.
Here is a video of two of my Snatches. They are not pretty and my feet still are not moving, but they are better than they have been over the last three or four weeks. It is a start. By the end of this week, I want to be a closer to where I need to be technically and physically for the competition in Cork on October the 3rd. I weighed in this morning at 96.8kg, so my nutrition habits are paying off, slowly but surely. I have lost around two and a half kilograms of fat in the last three weeks. I need to get down to 96 or slightly lower by the week of the competition so I can make the 94kg class. Have a look at the videos and let me know if you have any points:
Monday 14 September 2009
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4 comments:
Snatches look solid enough Baz. You can see that you have been training hard over the last month or two and as you've said you're not feeling the freshest. But it's a little under 3 weeks to Cork now so that's the way you should feel in my opinion, otherewise you havn't been training hard enough. From now on it's just about dropping the volume and working on speed at 90%+. There are big weights to be lifted in Cork...
Good lifting Barry. Like yourself, I am trying to lose a bit of weight. Lost about 10lbs in the last 4/5 weeks simply by cutting down drastically on junk food, adding aerobics 5 times per week and adding a few protein drinks to my diet. Safely in the 94 category. Might see you in Cork
Looking at your snatches, couple things. May or may not work for you though our lifters have seen improvement. Lower your hips below your knees when you start. Then concentrate only on pushing your heels in to the ground. Your back must be tight, chest up, & the bar will end up in power position ready to go. I notice that your knees are slow to move out of the way and this forces the bar out away from you which you then have to pull back in. Lot of energy being wasted doing that. Pushing your knees out to the side allows you to lower your hips better. think being "bow legged" rather than going into a frog stance. When starting your third pull, keep your elbows over your wrists as long as you can, then flick your wrists hard and get you under the bar. Your punch in getting under the bar is a bit more press like than punch like. Exercises such as drop snatches help with this punch feeling. Exercises such as SG Russians (or liftoffs or dead lift to knees) help get that start position drilled in. Nice lifting and good luck at your upcoming meet.
I will try those tips, thank you for taking the time to write them down.
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