I will begin my latest blockbuster post with a barnstormer of an interview I had with Cathal " I have massive calves" Byrd. This is as real as it gets. It is really important to keep it real...
Here is what it takes to keep it real with Irish weightlifting:
With this interview and the resultant surge in popularity and success, I think Cathal is going to turn into this type of person:
In my own training, I finished my first cycle in training. My aims were to hit 110/140 again after three weeks back training with four months off the classical lifts. There was an Irish squad session at the end of the third week and I had only hit 100/126 in my training cycle up to that point and had not gone near weights higher than that in four and a half months. I got them both and it felt so good being back with the squad and hitting 90%+ numbers again. Satisfying and sweet.
I was healthier at the end of my training cycle than I was at the beginning which is my favourite part. I am doing the same cycle again and will hit 115/145 in training by the end if it.
To finish off this post, here is a funny sketch. Wayne Brady is a housewives' favourite that is the equivalent of Ryan Turbridy except less annoying. He is also percieved as being as boring and embarrassingly smug. Like my interview with Cathal above, this sketch was designed to dissipate those ideas of him:
Showing posts with label Cathal Byrd. Show all posts
Showing posts with label Cathal Byrd. Show all posts
Thursday 15 March 2012
Monday 14 March 2011
Squad sharpshooting
ECB hosted the Irish squad training camp this weekend and it proved to be a resounding success.It was great fun and there was some superb lifting. I got some footage of the lifting but only from my group on the first day. Everyone lifted well and the camp was very well organised by Wayne Healy. Here is a video of some of the top lifts from my group:
EDIT: After watching the video, I realised I put in Sami's miss with 106 not his success. I must be sub-conscious jealousy.
As for my own lifting, I did ok. On the Saturday morning I did a little wake up session forty five minutes before everyone started. I worked up to a Power Snatch with 90kg and a full Snatch with 100kg and I left it there. In retrospect I should have stopped at 90 but it did not make much of a difference; I felt strong but not particularly fast.
In the full session with my group I worked up to singles in the Snatch with 110, 115 and then I sailed to of 120 and only pulled it. A bit embarrassing. I dropped back to 100 and then hit 107.5 and promptly missed 112.5. It simply was not there so I left it. I was feeling a little tight and not as fast as I would have hoped, but 115 is the most I have Snatched in training in a year, so I am happy enough. If I can hit 115 or so in training then I now I can hit over 120 in competition. In the Clean and Jerk I was tired, but all felt fine. I worked up to 137.5kg and then for some reason, I could not Clean 142.5kg. Very frustrating and for the first time in quite a while, I threw a bit of a wobbler on the platform. On reflection, I put too much pressure on myself and I was also not in the state needed for record weights. Unreasonable expectations and fatigue are not ideal bedfellows. I finished my session with a single with 180kg in the Box Squat and I left it there. I got an awesome massage and followed this with a stretch so that I would be ok to lift the following day.
On Sunday, I was far more relaxed and I Snatched 110kg well. I missed 113 twice and I did not mind really, because, as Wayne correctly pointed out, I was "not going after it." I worked up to 130 in the Clean and Jerk and I could feel I was drained, but for pride's sake, I had to hit 135kg. An embarrasingly small weight to psyche oneself over, but it is what it is. I wanted to get a squat pb so I worked up to 160 and I got 5 reps with it on the 14 inch box.
When I got home on the Sunday, my entire back, legs and hamstrings in particular, traps, shoulders and abs were really feeling the exertion. I felt like I used to feel after a rugby match: battered and bruised. I was happy enough that a sub-par performance could yield 115/137.5 but a few issues were highlighted and I will write about these later when I have had some time to think about them. Everyone lifted particularly well, but I have to mention Sami for his Snatch pb. It was a brave lift considering he was as tired as I was; I just did not have his mental strength!
EDIT: After watching the video, I realised I put in Sami's miss with 106 not his success. I must be sub-conscious jealousy.
As for my own lifting, I did ok. On the Saturday morning I did a little wake up session forty five minutes before everyone started. I worked up to a Power Snatch with 90kg and a full Snatch with 100kg and I left it there. In retrospect I should have stopped at 90 but it did not make much of a difference; I felt strong but not particularly fast.
In the full session with my group I worked up to singles in the Snatch with 110, 115 and then I sailed to of 120 and only pulled it. A bit embarrassing. I dropped back to 100 and then hit 107.5 and promptly missed 112.5. It simply was not there so I left it. I was feeling a little tight and not as fast as I would have hoped, but 115 is the most I have Snatched in training in a year, so I am happy enough. If I can hit 115 or so in training then I now I can hit over 120 in competition. In the Clean and Jerk I was tired, but all felt fine. I worked up to 137.5kg and then for some reason, I could not Clean 142.5kg. Very frustrating and for the first time in quite a while, I threw a bit of a wobbler on the platform. On reflection, I put too much pressure on myself and I was also not in the state needed for record weights. Unreasonable expectations and fatigue are not ideal bedfellows. I finished my session with a single with 180kg in the Box Squat and I left it there. I got an awesome massage and followed this with a stretch so that I would be ok to lift the following day.
On Sunday, I was far more relaxed and I Snatched 110kg well. I missed 113 twice and I did not mind really, because, as Wayne correctly pointed out, I was "not going after it." I worked up to 130 in the Clean and Jerk and I could feel I was drained, but for pride's sake, I had to hit 135kg. An embarrasingly small weight to psyche oneself over, but it is what it is. I wanted to get a squat pb so I worked up to 160 and I got 5 reps with it on the 14 inch box.
When I got home on the Sunday, my entire back, legs and hamstrings in particular, traps, shoulders and abs were really feeling the exertion. I felt like I used to feel after a rugby match: battered and bruised. I was happy enough that a sub-par performance could yield 115/137.5 but a few issues were highlighted and I will write about these later when I have had some time to think about them. Everyone lifted particularly well, but I have to mention Sami for his Snatch pb. It was a brave lift considering he was as tired as I was; I just did not have his mental strength!
Tuesday 17 August 2010
Tuesday's trip down (short term) memory lane
It has been a manic last few days, but all is well. On Saturday morning we had Blackrock rugby club come and do their testing in ECB before the Irish weightlifting squad had its two day training camp. Here are some of the highlights of the week's training:
The Saturday session turned out to be good fun and very productive for everyone. The ball started rolling with some vertical jump testing and this was followed by a quick session where we Snatched up to 85% or so and then Back Squatted up to 80% for a double. Maybe two hours later the second session started where we Snatched to a max of the day and did the same with the Clean and Jerk and Front Squat.
There were several great lifts, but none more so than Wayne Healy hitting his 230 total to qualify for the World Championships as a 62kg lifter. Even though one or two lifts were slightly out of place, Wayne had the experience and composure to settle into the lift and grind it out. Murph hit an awesome 102 Snatch and Cathal Twaddle nailed 96 like it was not even there. James Small did really well with his 95 Snatch and pulled off a gravity defying save when it looked like the bar would go anywhere but overhead. Matthew McCoy, Aaron Small and Neil Doogan all lifted really well also and Zag was Snatching in defiance of the last few month's training limitations. Kris Greene continues to improve and if ever a man was built for weightlifting, it is Kris. Paudie Roche hit an outstanding 94kg in the Clean and Jerk and looking at the lift, it is clear there is far more in the tank. Byrdie hit 113/145 in a convincing manner also. Thanks to all the coaches for their help and to Wayne Healy who did the majority of the organising.
As for my own lifting, I hit 113kg in the Snatch and 142.5kg in the Clean and Jerk on the Saturday. I was disappointed to hit this little, but it was up from 112.5/140 from the week earlier and each Saturday session keeps trickling up. On the Sunday session, all the lifters did remarkably well considering the team bonding session on the Saturday night in Bray. We are all an awesome wolf pack. None of us were feeling fresh in any sense of the word, but this is where team spirit comes into the equation! Zag hit 98kg in the Snatch and I hit 110, while Byrdie hit 111. He needed a bit of this treatment and it spiced up his lifting. He hit 146kg in the Clean and Jerk which again, defied more than I can comprehend. I hit 137.5kg in the Clean and Jerk. It felt hideous, but I needed to get the lift just to get one over on the part of my mind that was screaming at me to call it a day and leave it there.
I have another two weeks in my current training phase. It is very hard, but as I was told on Saturday night: " Shut up and get on with it!"
The Saturday session turned out to be good fun and very productive for everyone. The ball started rolling with some vertical jump testing and this was followed by a quick session where we Snatched up to 85% or so and then Back Squatted up to 80% for a double. Maybe two hours later the second session started where we Snatched to a max of the day and did the same with the Clean and Jerk and Front Squat.
There were several great lifts, but none more so than Wayne Healy hitting his 230 total to qualify for the World Championships as a 62kg lifter. Even though one or two lifts were slightly out of place, Wayne had the experience and composure to settle into the lift and grind it out. Murph hit an awesome 102 Snatch and Cathal Twaddle nailed 96 like it was not even there. James Small did really well with his 95 Snatch and pulled off a gravity defying save when it looked like the bar would go anywhere but overhead. Matthew McCoy, Aaron Small and Neil Doogan all lifted really well also and Zag was Snatching in defiance of the last few month's training limitations. Kris Greene continues to improve and if ever a man was built for weightlifting, it is Kris. Paudie Roche hit an outstanding 94kg in the Clean and Jerk and looking at the lift, it is clear there is far more in the tank. Byrdie hit 113/145 in a convincing manner also. Thanks to all the coaches for their help and to Wayne Healy who did the majority of the organising.
As for my own lifting, I hit 113kg in the Snatch and 142.5kg in the Clean and Jerk on the Saturday. I was disappointed to hit this little, but it was up from 112.5/140 from the week earlier and each Saturday session keeps trickling up. On the Sunday session, all the lifters did remarkably well considering the team bonding session on the Saturday night in Bray. We are all an awesome wolf pack. None of us were feeling fresh in any sense of the word, but this is where team spirit comes into the equation! Zag hit 98kg in the Snatch and I hit 110, while Byrdie hit 111. He needed a bit of this treatment and it spiced up his lifting. He hit 146kg in the Clean and Jerk which again, defied more than I can comprehend. I hit 137.5kg in the Clean and Jerk. It felt hideous, but I needed to get the lift just to get one over on the part of my mind that was screaming at me to call it a day and leave it there.
I have another two weeks in my current training phase. It is very hard, but as I was told on Saturday night: " Shut up and get on with it!"
Monday 9 August 2010
Monday's mediocre puching in the clock training session
There was an awesome atmosphere in East Coast Barbell on Saturday and our session turned out to be a good one. Here is a link to our website by the way. Here is a video showing some of the action:
I ended up having a decent day despite feeling like a broken spinning wheel. Byrdie hit 140, despite being a shadow of himself, so he should be raring to go next weekend. Thank God for the competitive spirit and guarana.... I worked up 10 singles with 100, 105, 110 and I got 112.5kg on my third attempt. Because I was tired I was slinging the bar up any way I could. I hit 140kg in the Clean and Jerk and this was the first time I have hit this number since May. The Clean was ugly but I got it. Again, the increase in lifting volume is draining, but I can feel myself adapting and getting more skillfull in the lifts. Every week, my numbers on the Saturday sessions have been steadily increasing to where they were when I was fresher. Next week, the Irish weightlifting squad will be having a two day training camp in ECB, so I want to get my numbers up again for that. Step by step.
Today's session was very hard and I was tired from a hectic weekend. Tom Turner came in to train with myself and Zag, so it was nice to have someone different to train with. My legs feel like they are about to fall off, but I still feel happy with my training. I am improving and I WILL qualify for the European Championships. Tomorrow I have six doubles with 100 in the Snatch and 122.5 in the Clean and Jerk. Love it.
I ended up having a decent day despite feeling like a broken spinning wheel. Byrdie hit 140, despite being a shadow of himself, so he should be raring to go next weekend. Thank God for the competitive spirit and guarana.... I worked up 10 singles with 100, 105, 110 and I got 112.5kg on my third attempt. Because I was tired I was slinging the bar up any way I could. I hit 140kg in the Clean and Jerk and this was the first time I have hit this number since May. The Clean was ugly but I got it. Again, the increase in lifting volume is draining, but I can feel myself adapting and getting more skillfull in the lifts. Every week, my numbers on the Saturday sessions have been steadily increasing to where they were when I was fresher. Next week, the Irish weightlifting squad will be having a two day training camp in ECB, so I want to get my numbers up again for that. Step by step.
Today's session was very hard and I was tired from a hectic weekend. Tom Turner came in to train with myself and Zag, so it was nice to have someone different to train with. My legs feel like they are about to fall off, but I still feel happy with my training. I am improving and I WILL qualify for the European Championships. Tomorrow I have six doubles with 100 in the Snatch and 122.5 in the Clean and Jerk. Love it.
Saturday 31 July 2010
Saturday's start up
Training went well this week, but as the intensity dipped ever so slightly in the Classical lifts, the volume and intensity increased with the squats. This made my legs and the rest of my body sore and grumpy. I had a day off on the Friday and I did a little bar work and very light Hang Cleans in order not to stiffen up for today's session.
This week in particular has led to feeling sore and stiff in the mornings, particularly in the legs and even the hand muscles! I can feel the benefits already and as I have been told: " If it was easy, everyone would be doing it!" I did a little warm up session with Byrdie and after a nice stretch, worked up to 70kg for a triple and then a single in the Snatch. Half an hour later, we started the main session, but only after the legend that is John McDaid walked in and on a random request Benched 160kg after not training for the previous month!
Byrdie worked up to a solid 107.5kg in the Snatch and then went up to 145 for a single in the Clean and Jerk. He jumped straight to 152.5kg which is 2.5kg over his pb and got under the bar, but it was slightly out front and he could not rack it. He worked back up to 145kg again and ended up squatting 200 for a solid single, down to 180 for four and 160 for a triple. I worked up to a single with 110kg which I was happy with considering I felt like tripe. I ended up completely wasted for the Clean and Jerk, but I got my back work in and left it there. A good week's training and I have one more of the same program before I go back to three weeks of what I started with. Writing it now makes it seem daunting, but I know I will adapt and get on with it. I definitely believe in myself and I know I will continue to get stronger and consistent.
Here is a video of two of the teams training in East Coast Barbell this week:
Here is a brilliant advertisement that really satirises popular marketing techniques. Who doesn't love a bit of comeuppance?
This is is also memorable:
While we are on the satire buzz:
This week in particular has led to feeling sore and stiff in the mornings, particularly in the legs and even the hand muscles! I can feel the benefits already and as I have been told: " If it was easy, everyone would be doing it!" I did a little warm up session with Byrdie and after a nice stretch, worked up to 70kg for a triple and then a single in the Snatch. Half an hour later, we started the main session, but only after the legend that is John McDaid walked in and on a random request Benched 160kg after not training for the previous month!
Byrdie worked up to a solid 107.5kg in the Snatch and then went up to 145 for a single in the Clean and Jerk. He jumped straight to 152.5kg which is 2.5kg over his pb and got under the bar, but it was slightly out front and he could not rack it. He worked back up to 145kg again and ended up squatting 200 for a solid single, down to 180 for four and 160 for a triple. I worked up to a single with 110kg which I was happy with considering I felt like tripe. I ended up completely wasted for the Clean and Jerk, but I got my back work in and left it there. A good week's training and I have one more of the same program before I go back to three weeks of what I started with. Writing it now makes it seem daunting, but I know I will adapt and get on with it. I definitely believe in myself and I know I will continue to get stronger and consistent.
Here is a video of two of the teams training in East Coast Barbell this week:
Here is a brilliant advertisement that really satirises popular marketing techniques. Who doesn't love a bit of comeuppance?
This is is also memorable:
While we are on the satire buzz:
Tuesday 27 July 2010
Tuesday's tactical maneuver
As some of you may have guessed, I have been a busy bee as of late. Here is the reason why:
Here is something else to watch: Byrdie making 150kg his bi%ch:
As for my training, I finished the first three weeks of the program and for the next two weeks, I am on a slightly different schedule. I posted my program in a comment last week and I will copy it here:
It is very very basic. For July and August I will be training with greater volume in the classical lifts and the squats and this will be the case with September also. In October I will start to drop a small part of the volume and increase the intensity and this will occur in November again so that I am ready to go for December.
My program is just as basic. It is five days:
Day one and three: 80% for six doubles in the Snatch and CJ and 8x3 in Front Squat one day and 6x2 the other.
Day two and four: 85% for six doubles in Snatch and Clean and Jerk and 6x2 and 8x3 in Back Squat. In the first four days I do some back strengthening work also.
Day five: Snatch, CJ and Front Squat to max of the day and then back down in Front squat to 1x2@90% and 2x3@80%.
For the next two weeks I am still lifting five days a week, but there will be slightly less volume. Today I went up to six doubles in the Clean and Jerk with 120kg and then eight triples in the Back Squat and my legs were ready to fall off by the end. Tough love, but I know it will help. I felt very rough throughout the session and I know last week took a lot out of me, but I will adapt because there is no other choice. Tomorrow's session will be the 85% day for six doubles in the Snatch, Clean and Jerk and the Front Squat. I can't wait.
Here is something else to watch: Byrdie making 150kg his bi%ch:
As for my training, I finished the first three weeks of the program and for the next two weeks, I am on a slightly different schedule. I posted my program in a comment last week and I will copy it here:
It is very very basic. For July and August I will be training with greater volume in the classical lifts and the squats and this will be the case with September also. In October I will start to drop a small part of the volume and increase the intensity and this will occur in November again so that I am ready to go for December.
My program is just as basic. It is five days:
Day one and three: 80% for six doubles in the Snatch and CJ and 8x3 in Front Squat one day and 6x2 the other.
Day two and four: 85% for six doubles in Snatch and Clean and Jerk and 6x2 and 8x3 in Back Squat. In the first four days I do some back strengthening work also.
Day five: Snatch, CJ and Front Squat to max of the day and then back down in Front squat to 1x2@90% and 2x3@80%.
For the next two weeks I am still lifting five days a week, but there will be slightly less volume. Today I went up to six doubles in the Clean and Jerk with 120kg and then eight triples in the Back Squat and my legs were ready to fall off by the end. Tough love, but I know it will help. I felt very rough throughout the session and I know last week took a lot out of me, but I will adapt because there is no other choice. Tomorrow's session will be the 85% day for six doubles in the Snatch, Clean and Jerk and the Front Squat. I can't wait.
Sunday 30 May 2010
Ulster Open opulence
I drove up the night before and after a good night's sleep, I did not feel as drained as I felt all week. I think Jordanstown is the best competition and training venue in the country and all the lifters loved being there. There was space to move about and warm up at your leisure. That morning I had a breakfast of scrambled eggs and toast with a bit of fruit. I had a little under a pint of water and weighed in around half ten at 93kg on the dot. I did not realise I would weigh that light, but I felt pretty good so I didn't mind.
In the first session the two ladies lifted very well. Byrdie got 112 and got called for a pressout with a very smooth looking 114kg. He then Clean and Jerked an impressive 147kg for a 1kg pb. Zag was treating this one as a training session and Murph hit 98/115, narrowly missing 122 in the Jerk twice. Germans hit 117/148 in the 85kg class and Alex hit 117/145. Cillian hit 90/102 and narrowly missed 106 twice. Here's how I did:
I had the luxury of time and space to warm up fully. I had a lovely twenty minute stretch followed by some mobility work and then some bar work. This was followed by a 15 minute rest. Around half an hour later I had another little stretch and got going with the bar again. I worked up to a single with 90 and realised I was warming up too quickly, so I took a break for around 8 minutes. I then went back to 80kg and then I missed 90kg despite the fact that I was feeling awesome. I then Snatched 90 and 95kg and in order to make sure I was finishing my pull, I power Snatched 100 and 105 for a new Power Snatch pb. Even though I was only 93kg, I felt very strong and almost like I was 100kg again.
In the competition I opened up with 110kg in what felt like the easiest 110 I have ever made. 114kg was then a better lift because it was faster. I then went up to 118kg and made it. I felt very strong in the Snatch, but this felt like the most I could get on the day. The catch was the type you feel on a max weight where it wobbles without pressing out. I enjoyed the lifts though and there was a great atmosphere with the rest of the lifters.
I chilled out for ten minutes and got going on the Clean and Jerk warm up. I did a bit of bar work for a few minutes and did two doubles with 70kg. I then did singles with 100, 110, 120, 130 and 135 in the warm up room. None of them felt great, but I got them all anyway. This was the most I have Cleaned in three and a half weeks and I felt a hell of a lot better than over that time period.
I opened up with 140kg which went pretty smoothly. I then went up to 145kg which felt ridiculously heavy and I was happy to get it. Because this was such a struggle--the video makes it look a lot easier than it felt--I went up to 148kg instead of the projected 150kg. Instead of following my regular routine, I psyched myself up and got far more aggressive than I usually would have. I think that because my Cleans have been so bad over the last month or so, I was lacking the confidence I would normally have. I ended up deadlifting the weight and it caught me as much in surprise as it did everyone else. Lesson learned: follow your routine, particularly when you are going heavier than you ever have before!
That was it. I really enjoyed the competition and as always, the venue and organisation was brilliant. It was great watching Byrdie and Neil Dougan hit pb's in the Clean and Jerk and five out of six was not bad for myself considering my state of affairs over the last few weeks. Have a look at the videos and leave any constructive criticisms you may have.
110
114
118
140
145
Byrdie's 147
In the first session the two ladies lifted very well. Byrdie got 112 and got called for a pressout with a very smooth looking 114kg. He then Clean and Jerked an impressive 147kg for a 1kg pb. Zag was treating this one as a training session and Murph hit 98/115, narrowly missing 122 in the Jerk twice. Germans hit 117/148 in the 85kg class and Alex hit 117/145. Cillian hit 90/102 and narrowly missed 106 twice. Here's how I did:
I had the luxury of time and space to warm up fully. I had a lovely twenty minute stretch followed by some mobility work and then some bar work. This was followed by a 15 minute rest. Around half an hour later I had another little stretch and got going with the bar again. I worked up to a single with 90 and realised I was warming up too quickly, so I took a break for around 8 minutes. I then went back to 80kg and then I missed 90kg despite the fact that I was feeling awesome. I then Snatched 90 and 95kg and in order to make sure I was finishing my pull, I power Snatched 100 and 105 for a new Power Snatch pb. Even though I was only 93kg, I felt very strong and almost like I was 100kg again.
In the competition I opened up with 110kg in what felt like the easiest 110 I have ever made. 114kg was then a better lift because it was faster. I then went up to 118kg and made it. I felt very strong in the Snatch, but this felt like the most I could get on the day. The catch was the type you feel on a max weight where it wobbles without pressing out. I enjoyed the lifts though and there was a great atmosphere with the rest of the lifters.
I chilled out for ten minutes and got going on the Clean and Jerk warm up. I did a bit of bar work for a few minutes and did two doubles with 70kg. I then did singles with 100, 110, 120, 130 and 135 in the warm up room. None of them felt great, but I got them all anyway. This was the most I have Cleaned in three and a half weeks and I felt a hell of a lot better than over that time period.
I opened up with 140kg which went pretty smoothly. I then went up to 145kg which felt ridiculously heavy and I was happy to get it. Because this was such a struggle--the video makes it look a lot easier than it felt--I went up to 148kg instead of the projected 150kg. Instead of following my regular routine, I psyched myself up and got far more aggressive than I usually would have. I think that because my Cleans have been so bad over the last month or so, I was lacking the confidence I would normally have. I ended up deadlifting the weight and it caught me as much in surprise as it did everyone else. Lesson learned: follow your routine, particularly when you are going heavier than you ever have before!
That was it. I really enjoyed the competition and as always, the venue and organisation was brilliant. It was great watching Byrdie and Neil Dougan hit pb's in the Clean and Jerk and five out of six was not bad for myself considering my state of affairs over the last few weeks. Have a look at the videos and leave any constructive criticisms you may have.
110
114
118
140
145
Byrdie's 147
Wednesday 19 May 2010
Weekly wonders
This last few weeks has been exceedingly busy and as a result, my training has taken a bit of a hit. Not to worry though, today was a little better and I think that I have broken the downward spiral. This post is a triple header and as you will see in the video below, there are some awesome lifts from people other than myself. Saturday was a disappointing session and like last week, I was fatigued both mentally and physically this week. However, the rough sessions of this week are now over and I have two days to rest and recuperate as much as possible. Here is what I did this week:
Monday
Snatch: 3x3@40 1x2@60, 70 1x1@80, 90 for five singles
Clean and Jerk: 2x2@60 1x1@80, 90, 100, 110, 120 for four singles
Front squat: 1x3@125, 138 for three triples. My left knee was at me at this point so I left it at three triples instead of six. Aside from this, the volume increased from the previous week and even though I was not feeling too hot, I was content enough. Byrdie had a great session Snatching 110 easily and Clean and Jerking 136 like it was not there. Wayne and Germans also had good session with Wayne hitting 102/120 and Germans 120/140
Tuesday
Power Snatch: I was feeling awful at this stage and my body was not co-operating with my mind. Somehow I succeeded with a Power Snatch with 97 and then I hot 102kg to a little above parallel. I will not call it a Power Snatch, but it was as close as 100 the previous week.
Clean and Jerk: The proverbial hit the fan here and 120 felt like a criminally heavy weight. I ended up getting 125kg which was better and 130kg, but this was at the very limit of what I could lift. The Jerks felt fine, but the Cleans felt awful and I was happy to hit 130kg considering how I felt. Byrdie hit 107 in the Snatch and missed 110 and 111 a few times each and a few of them were behind and very close. He hit 142kg on his third attempt and the only reason it took three times was that he was a little tired from the previous day.
Wednesday
Snatch: 3x3@50 1x2@70 1x1@80, 90, 95, 100, 105, 108
After a length warm up, I felt far more able to achieve the correct positions and even though I was not at my quickest, I lifted far better today than the previous two days. 108 felt awful, but I was happy to hit 92.5% when this fatigued. Germans hit a 125 and 127kg Snatch from the blocks and both were gutsy and impressive lifts.
Clean and Jerk: 2x2@70 1x1@100, 110, 120
These felt great and for the first time in a week and a half, 120 felt like it should: a light weight that was easily handled.
Back Squat: 1x2@70, 110, 130, 145, 155 for six doubles. Again, an increase in volume from last week and my knees felt great which was encouraging.
All in all, the last week and a half has been trying, but I have come out the far side the better for the struggle. I will train on Saturday and go to the max of the day and then I will have a blessed download week to take me into the Ulster Open in Belfast on Saturday week. Have a look at the videos and leave any constructive criticism.
Monday
Snatch: 3x3@40 1x2@60, 70 1x1@80, 90 for five singles
Clean and Jerk: 2x2@60 1x1@80, 90, 100, 110, 120 for four singles
Front squat: 1x3@125, 138 for three triples. My left knee was at me at this point so I left it at three triples instead of six. Aside from this, the volume increased from the previous week and even though I was not feeling too hot, I was content enough. Byrdie had a great session Snatching 110 easily and Clean and Jerking 136 like it was not there. Wayne and Germans also had good session with Wayne hitting 102/120 and Germans 120/140
Tuesday
Power Snatch: I was feeling awful at this stage and my body was not co-operating with my mind. Somehow I succeeded with a Power Snatch with 97 and then I hot 102kg to a little above parallel. I will not call it a Power Snatch, but it was as close as 100 the previous week.
Clean and Jerk: The proverbial hit the fan here and 120 felt like a criminally heavy weight. I ended up getting 125kg which was better and 130kg, but this was at the very limit of what I could lift. The Jerks felt fine, but the Cleans felt awful and I was happy to hit 130kg considering how I felt. Byrdie hit 107 in the Snatch and missed 110 and 111 a few times each and a few of them were behind and very close. He hit 142kg on his third attempt and the only reason it took three times was that he was a little tired from the previous day.
Wednesday
Snatch: 3x3@50 1x2@70 1x1@80, 90, 95, 100, 105, 108
After a length warm up, I felt far more able to achieve the correct positions and even though I was not at my quickest, I lifted far better today than the previous two days. 108 felt awful, but I was happy to hit 92.5% when this fatigued. Germans hit a 125 and 127kg Snatch from the blocks and both were gutsy and impressive lifts.
Clean and Jerk: 2x2@70 1x1@100, 110, 120
These felt great and for the first time in a week and a half, 120 felt like it should: a light weight that was easily handled.
Back Squat: 1x2@70, 110, 130, 145, 155 for six doubles. Again, an increase in volume from last week and my knees felt great which was encouraging.
All in all, the last week and a half has been trying, but I have come out the far side the better for the struggle. I will train on Saturday and go to the max of the day and then I will have a blessed download week to take me into the Ulster Open in Belfast on Saturday week. Have a look at the videos and leave any constructive criticism.
Monday 26 April 2010
Sunday's smuggled squats
I decided to try training the day after my competition on the Saturday to see how this would affect my next few days. Intensity was not that high but it was more the active recovery aspect I was looking at and getting more repititions in keep learning skill. Here is what I did:
Snatch: I did a good few sets with 40kg, 60kg and a few singles with 70kg focusing on speed, precision and also simply working out any tension I had from the previous day. I worked of 20kg plates initialy and gradually descended down to 5kg plates and then the floor. My back was a bit stiff, but that was to be expected.
Modified RDL--3x5@90kg--I did these to stimulate the back and postural muscles.
Power Clean and Press--3x3@70kg--I simply did these because I have not pressed in so long and wanted to do something different.
Back Squat--3x3@70kg for mobility and then doubles with 110, 130, 140 and 150 to finish with. These felt great and I am glad I went up 83% for a double.
I am going to squat up to 150 again today as an active recovery workout for three doubles and leave it there aside from some basic movement drills to improve my mobility. Aside from a little sleep that I need to catch up on, I feel great, so bring on the next few weeks! Here is Byrdie's 146kg Clean and Jerk which we all knew he could get. I have a funny feeling he will be nailing 150 very soon.....
Snatch: I did a good few sets with 40kg, 60kg and a few singles with 70kg focusing on speed, precision and also simply working out any tension I had from the previous day. I worked of 20kg plates initialy and gradually descended down to 5kg plates and then the floor. My back was a bit stiff, but that was to be expected.
Modified RDL--3x5@90kg--I did these to stimulate the back and postural muscles.
Power Clean and Press--3x3@70kg--I simply did these because I have not pressed in so long and wanted to do something different.
Back Squat--3x3@70kg for mobility and then doubles with 110, 130, 140 and 150 to finish with. These felt great and I am glad I went up 83% for a double.
I am going to squat up to 150 again today as an active recovery workout for three doubles and leave it there aside from some basic movement drills to improve my mobility. Aside from a little sleep that I need to catch up on, I feel great, so bring on the next few weeks! Here is Byrdie's 146kg Clean and Jerk which we all knew he could get. I have a funny feeling he will be nailing 150 very soon.....
Saturday 17 April 2010
Saturday's simplicity
I had a nice training session on Friday where I simply Snatched up to 80kg and Front Squatted up to 140kg for a nice and easy single. This workout was as much as an active recovery workout as it was a technical one. I was actually quite stiff from the previous day's workout and subsequent stretching and soft tissue work.
Today, I had two enjoyable sessions. I did a short power up session with James for around 45 minutes which was basically a warm up and a few Snatch doubles with 60kg. We had an hour break, for a quick bite to eat and an espresso. For the second session, Byrdie, Wayne, and Killer McNamara joined us, as did a Latvian 105kg lifter Alex, who Snatched 115kg quite easily and Clean and Jerked 140 like it was not there. It ended up being a productive session for everyone. I was able to up the intensity a little bit again as was Killer and James; Byrdie and Wayne were able to get the volume in that they needed. Here is what I did:
Snatch--1x2@40, 40, 60, 80, 90 1x1@95, 100, 105, 110--I missed this the first time and got it on the second attempt. It felt like my max on the day, so I knew to leave it there. I only have the miss on video and it felt like I swung back on it a bit rather than extended up. The video below shows this, but not the 110 attempt I made!
Clean and Jerk--I was feeling sharp with these and worked up to singles with 100, 110, 120, 125 and 130. Each lift felt sharper and I was feeling more like myself and getting used to lifting 90% weights again. I got up to 135kg and Cleaned it twice and missed the Jerk twice. This was very surprising as it did not feel particularly heavy; it felt like I was messing up my Jerk dip; that I was off balance and thus not putting my full power into the Jerks. Looking at the videos, it seems that my knees were not going out, but rather too far forward which almost had me leaning back as I was trying to get my back locked. This can be very easily fixed, so I am not worried.
Back Squat--I had to hurry with these due to life getting in the way of training, so I worked up to an easy double with 150 in the Back Squat and left it there.
I have Nationals this time next week. My training cycle was been disrupted due to my training camp in Amsterdam and change in grip and me being an idiot when I did the Russian squat cycle and tried to Snatch to max so that I was completely burnt out. However, I consider myself a platform lifter and I always lift better in competitions so I feel I can and should get small pr's in both lifts. I have the strength and technique to get 120/150 so I need to get used to lifting maximum weights now that I have been working on my technique for the last while. Bring it on! Have a look at the video and leave any constructive criticism you may have.
Today, I had two enjoyable sessions. I did a short power up session with James for around 45 minutes which was basically a warm up and a few Snatch doubles with 60kg. We had an hour break, for a quick bite to eat and an espresso. For the second session, Byrdie, Wayne, and Killer McNamara joined us, as did a Latvian 105kg lifter Alex, who Snatched 115kg quite easily and Clean and Jerked 140 like it was not there. It ended up being a productive session for everyone. I was able to up the intensity a little bit again as was Killer and James; Byrdie and Wayne were able to get the volume in that they needed. Here is what I did:
Snatch--1x2@40, 40, 60, 80, 90 1x1@95, 100, 105, 110--I missed this the first time and got it on the second attempt. It felt like my max on the day, so I knew to leave it there. I only have the miss on video and it felt like I swung back on it a bit rather than extended up. The video below shows this, but not the 110 attempt I made!
Clean and Jerk--I was feeling sharp with these and worked up to singles with 100, 110, 120, 125 and 130. Each lift felt sharper and I was feeling more like myself and getting used to lifting 90% weights again. I got up to 135kg and Cleaned it twice and missed the Jerk twice. This was very surprising as it did not feel particularly heavy; it felt like I was messing up my Jerk dip; that I was off balance and thus not putting my full power into the Jerks. Looking at the videos, it seems that my knees were not going out, but rather too far forward which almost had me leaning back as I was trying to get my back locked. This can be very easily fixed, so I am not worried.
Back Squat--I had to hurry with these due to life getting in the way of training, so I worked up to an easy double with 150 in the Back Squat and left it there.
I have Nationals this time next week. My training cycle was been disrupted due to my training camp in Amsterdam and change in grip and me being an idiot when I did the Russian squat cycle and tried to Snatch to max so that I was completely burnt out. However, I consider myself a platform lifter and I always lift better in competitions so I feel I can and should get small pr's in both lifts. I have the strength and technique to get 120/150 so I need to get used to lifting maximum weights now that I have been working on my technique for the last while. Bring it on! Have a look at the video and leave any constructive criticism you may have.
Friday 26 March 2010
Alex's accolade to the gods of flexibility
Another guest article here to whet your appetites and hopefully we can all learn from this. Alex has really helped me with my flexibility training and I think she can help you too. Here is part one of a guest article from Alexandra Craig on flexibility for the weightlifter. She is a professional acrobat and an extremely flexible lady who has took up weightlifting in December. This part of her article deals with the warm up.
How should a weightlifter warm up? That this depends on the weightlifter is a given--everyone is unique--but what remains constant? The movements and positions in which we load our bodies. These movements mean that weightlifters seem to require most flexibility in the shoulders, hips, quads and calves, as well as good spinal mobility.
To prepare the soft tissues we want to get some blood into them to make them pliant enough to avoid injury, and to work out any stiffness which will inhibit good technique. Dynamic stretching is a good way to do this and helps to develop strength in your range, which it can also be used to increase. It involves swinging your limbs in a controlled manner and gradually increasing the amplitude to your maximum range. We also want to mobilise the joints by moving them in all possible directions permitted to increase intra-synovial lubrication.
The mobility warm up which I would suggest, having taken into account the weightlifting sport-specific movements, mobility demands and need to maintain tension, is as follows:
To be performed at a good pace:
Ankle circles: 5 each direction, each side
Ankle mobilisations: 10 each side
Knee circles: 10 each side
Hip figure eights: 10 each side
Full ROM lunges, front and side to side: 10 of each, each side
Kicks, front and back: 10 of each, each side
Cats: 5 happy, 5 sad
Wall thoracic spine roll downs: 5
Shoulder shrug circles: 5 forward, 5 backward each side
Arm cicles: 5 forward, 5 backward each side
Shoulder dislocations with band or stick: 2 x 6 progressively narrowing grip
Wrist walk arounds: I don't count but usually will so this for about 45 seconds.
I also advocate the use of activation exercises, particularly for the shoulder and hip stabilisers during warm up, as well sometimes some form of CNS preparation (discussions of the details of which are beyond the scope of this article); I tend to mix the order of all my warm up exercises together to keep things interesting. I also find that most days there will be particular body parts which require more attention or time and it is important that they get it.
Here are two quick videos for the ankle mobilisation and shoulder flexibility exercises. You will need volume so that you can hear Alex's explanations:
In my own training, I trained on Wednesday and Thursday and worked up to 95 in the Power Snatch and some Front Squats with a few Power Clean and Jerks thrown in for good measure. This is my recovery week so I am doing three sessions in total to get ready for training in Amsterdam next Wednesday for five days with Zag.
How should a weightlifter warm up? That this depends on the weightlifter is a given--everyone is unique--but what remains constant? The movements and positions in which we load our bodies. These movements mean that weightlifters seem to require most flexibility in the shoulders, hips, quads and calves, as well as good spinal mobility.
To prepare the soft tissues we want to get some blood into them to make them pliant enough to avoid injury, and to work out any stiffness which will inhibit good technique. Dynamic stretching is a good way to do this and helps to develop strength in your range, which it can also be used to increase. It involves swinging your limbs in a controlled manner and gradually increasing the amplitude to your maximum range. We also want to mobilise the joints by moving them in all possible directions permitted to increase intra-synovial lubrication.
The mobility warm up which I would suggest, having taken into account the weightlifting sport-specific movements, mobility demands and need to maintain tension, is as follows:
To be performed at a good pace:
Ankle circles: 5 each direction, each side
Ankle mobilisations: 10 each side
Knee circles: 10 each side
Hip figure eights: 10 each side
Full ROM lunges, front and side to side: 10 of each, each side
Kicks, front and back: 10 of each, each side
Cats: 5 happy, 5 sad
Wall thoracic spine roll downs: 5
Shoulder shrug circles: 5 forward, 5 backward each side
Arm cicles: 5 forward, 5 backward each side
Shoulder dislocations with band or stick: 2 x 6 progressively narrowing grip
Wrist walk arounds: I don't count but usually will so this for about 45 seconds.
I also advocate the use of activation exercises, particularly for the shoulder and hip stabilisers during warm up, as well sometimes some form of CNS preparation (discussions of the details of which are beyond the scope of this article); I tend to mix the order of all my warm up exercises together to keep things interesting. I also find that most days there will be particular body parts which require more attention or time and it is important that they get it.
Here are two quick videos for the ankle mobilisation and shoulder flexibility exercises. You will need volume so that you can hear Alex's explanations:
In my own training, I trained on Wednesday and Thursday and worked up to 95 in the Power Snatch and some Front Squats with a few Power Clean and Jerks thrown in for good measure. This is my recovery week so I am doing three sessions in total to get ready for training in Amsterdam next Wednesday for five days with Zag.
Monday 22 March 2010
Squad session shenanigans
The weekend was a successful one for Irish weightlifitng. Not everyone was able to make it, but we still had around eighteen to twenty lifters show up and generally, everyone lifted well. Thanks again to all the coaches involved and all the people who organised the weekend.
Saturday morning had us start off with a talk on warming up and flexibility for weightlifting from Alex and afterwards, we did a short power up session to wake the body and the nervous system. I Snatched up to 70 for two singles and did some skill work with 60kg and the bar for the Jerk. We then had a break and after that, a talk with a lady from the Sports' Council on anti-doping measures and what to avoid in everyday over the counter medicines, psuedoephedrine being the main culprit. We then went into our second session of the day where everyone went to max. Zag got a 1kg pb with 102kg in the Snatch. Cillian hit several pb's with a 3kg jump in the Snatch and the Clean and Jerk. Laura also hit a 1kg in the Jerk as did Murph with his lovely 122kg that did not look like a max at all. Everyone else generally lifted very well, including Kris Greene who is only lifting for the last month and has Power Snatched 85 and Clean and Jerked 112 weighing 71kg! Byrdie Snatched 115 again and narrowly missed 116 a few times. Here is what I did:
Snatch--2x2@50, 70 1x1@80, 90, 100, 105, 109, 113--as you will see in the video I had to go for quite a little run for this one. I then missed 115 twice and got 116kg for a 1kg pb. I missed 117 which was just a bit slow.
Clean and Jerk--Myself and Byrdie were rushing to fit time into our Clean and Jerks so we took big jumps and did not really have that much rest. I worked up to singles with 125, 133 and then 139. I then Cleaned 143 twice but missed the Jerk and I then failed to Clean 144 because although it was very high, I pulled back on it too much and ended up behind the bar. We had to leave it then because we had run out of time for the hall and had to leave.
Sunday morning had us lifting only once and I followed Byrdie with what he was doing generally. I was a little tight and fatigued from the previous day so I Snatched up to 105 and then missed 108. I got it on my second attempt but it was ugly and I was not feeling the Mae West so I left it there. Byrdie worked up to 110 and missed 112 a few times. I then worked up to an easy single with 120kg in the Clean and Jerk and I left it there. Alex then led a stretching session and I felt far better afterwards when it was coupled with some work on the cardboard roller.
Have a look at the video below. I did not get that many videos so apologies if people are not showing in it. Hopefully we will be able to have another squad session in the next few months because there was some great work done over the weekend.
Saturday morning had us start off with a talk on warming up and flexibility for weightlifting from Alex and afterwards, we did a short power up session to wake the body and the nervous system. I Snatched up to 70 for two singles and did some skill work with 60kg and the bar for the Jerk. We then had a break and after that, a talk with a lady from the Sports' Council on anti-doping measures and what to avoid in everyday over the counter medicines, psuedoephedrine being the main culprit. We then went into our second session of the day where everyone went to max. Zag got a 1kg pb with 102kg in the Snatch. Cillian hit several pb's with a 3kg jump in the Snatch and the Clean and Jerk. Laura also hit a 1kg in the Jerk as did Murph with his lovely 122kg that did not look like a max at all. Everyone else generally lifted very well, including Kris Greene who is only lifting for the last month and has Power Snatched 85 and Clean and Jerked 112 weighing 71kg! Byrdie Snatched 115 again and narrowly missed 116 a few times. Here is what I did:
Snatch--2x2@50, 70 1x1@80, 90, 100, 105, 109, 113--as you will see in the video I had to go for quite a little run for this one. I then missed 115 twice and got 116kg for a 1kg pb. I missed 117 which was just a bit slow.
Clean and Jerk--Myself and Byrdie were rushing to fit time into our Clean and Jerks so we took big jumps and did not really have that much rest. I worked up to singles with 125, 133 and then 139. I then Cleaned 143 twice but missed the Jerk and I then failed to Clean 144 because although it was very high, I pulled back on it too much and ended up behind the bar. We had to leave it then because we had run out of time for the hall and had to leave.
Sunday morning had us lifting only once and I followed Byrdie with what he was doing generally. I was a little tight and fatigued from the previous day so I Snatched up to 105 and then missed 108. I got it on my second attempt but it was ugly and I was not feeling the Mae West so I left it there. Byrdie worked up to 110 and missed 112 a few times. I then worked up to an easy single with 120kg in the Clean and Jerk and I left it there. Alex then led a stretching session and I felt far better afterwards when it was coupled with some work on the cardboard roller.
Have a look at the video below. I did not get that many videos so apologies if people are not showing in it. Hopefully we will be able to have another squad session in the next few months because there was some great work done over the weekend.
Tuesday 16 March 2010
Monday made easy
I was pretty stiff on Sunday and I was not the most energised person in the world, so I had a nice and light session on the Monday. I felt great after the session because I did a very comprehensive warm up and lots of bar work. I worked up to three Snatches with 90kg and two Power Clean and Jerks with 105kg and finished off with three triples with 145kg. All the weights were enough to tax the system but leave feeling energised and fresher afterwards.
I ended up using Colin's cardboard roller for my hips, glutes, IT bands, calves and quads. I also did some stretching with Harry and Zag. I had an ART session this evening in Port Laois to sort out my right shoulder and give me a general tune up. I will train tomorrow morning because I have a bank holiday and then I will train again on Thursday, with Friday being a light active recovery session. This should lead me in nicely for the Irish squad session in Coolmine, Dublin over the weekend. I will be aiming to lift heavier on Saturday than I did in Limerick last Saturday.
Here is a blooper reel video from the Weekend and also a few clips from when we were trapped in Gatwick airport trying to get home from our training camp in Woking. Paudie is the star yet again, but I think the rest of us can deal with that.
I ended up using Colin's cardboard roller for my hips, glutes, IT bands, calves and quads. I also did some stretching with Harry and Zag. I had an ART session this evening in Port Laois to sort out my right shoulder and give me a general tune up. I will train tomorrow morning because I have a bank holiday and then I will train again on Thursday, with Friday being a light active recovery session. This should lead me in nicely for the Irish squad session in Coolmine, Dublin over the weekend. I will be aiming to lift heavier on Saturday than I did in Limerick last Saturday.
Here is a blooper reel video from the Weekend and also a few clips from when we were trapped in Gatwick airport trying to get home from our training camp in Woking. Paudie is the star yet again, but I think the rest of us can deal with that.
Sunday 14 March 2010
Saturday's snarling Snatching
Myself, Zag and Laura went down to Limerick yesterday to train with Murph, Sean O'Sullivan, Paudie Roche and Cathal Byrd. It went swimmingly for all and better than expected for me. We had a very short power up session to begin with--I Snatched up to 60 for two doubles and did plenty of bar work and left it there. We then had a bit of lunch and watched Ireland play Wales in Croke Park and we were all suitably fired up from rugby and double espressoes for our second session.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Thursday 11 March 2010
Thursday's touting
Today's session went really well and I needed it. It is the first time my back has started to get to a reasonable shape when lifting in my new Snatch grip and this makes me happy! I did my usual warm up with bar work, power plate, z-health joint warm up and back mobility and then I did the following:
Snatch--3x3@40 1x2@60, 80, 90 1x1@97 for four singles and instead of doing 97 again, I did 100kg. I wanted to lift it for the first time with my new grip and it felt great. It is only 87% of my best Snatch of 115kg, but with the technical work and re-adjustments I have been making, it felt nice to get the 100 out of the way. As you will see in the video below, my lifting is getting smoother the more I get used to the grip and my back is also getting used to the new feel of the lift. I know I will have to continue to be patient, but it feels good when you get it right.
Snatch Pulls--1x2@90, 103, 103, 103
Jerk from the rack--I was supposed to work up to three singles with 117kg, but my right shoulder was pinging me a bit so I left it at 110kg.
Back Squat--Zag hit two doubles of 160 yesterday, so I had to one up him. Except I didn't. I did my double with 160 and one my second rep with 170, I failed to get through the sticking point. I will get this next time though....
That was it. I have a light recovery session tomorrow where I will go up to 70 or 80 kilos for a few singles and a few light singles in the Front squat with 130kg. I will do plenty of stretching and recovery work to set me up for training with the boys in Limerick on Saturday. I am looking forward to the lifting and the banter in UL. I am predicting some big numbers for Paudie, Lord Murphington and Byrdie as their training has been going splendidly:
Here is my more feeble lifting that will produce some more significant numbers very shortly!
Snatch--3x3@40 1x2@60, 80, 90 1x1@97 for four singles and instead of doing 97 again, I did 100kg. I wanted to lift it for the first time with my new grip and it felt great. It is only 87% of my best Snatch of 115kg, but with the technical work and re-adjustments I have been making, it felt nice to get the 100 out of the way. As you will see in the video below, my lifting is getting smoother the more I get used to the grip and my back is also getting used to the new feel of the lift. I know I will have to continue to be patient, but it feels good when you get it right.
Snatch Pulls--1x2@90, 103, 103, 103
Jerk from the rack--I was supposed to work up to three singles with 117kg, but my right shoulder was pinging me a bit so I left it at 110kg.
Back Squat--Zag hit two doubles of 160 yesterday, so I had to one up him. Except I didn't. I did my double with 160 and one my second rep with 170, I failed to get through the sticking point. I will get this next time though....
That was it. I have a light recovery session tomorrow where I will go up to 70 or 80 kilos for a few singles and a few light singles in the Front squat with 130kg. I will do plenty of stretching and recovery work to set me up for training with the boys in Limerick on Saturday. I am looking forward to the lifting and the banter in UL. I am predicting some big numbers for Paudie, Lord Murphington and Byrdie as their training has been going splendidly:
Here is my more feeble lifting that will produce some more significant numbers very shortly!
Sunday 21 February 2010
Saturday's sharpness--not!!!!!!!
I competed in the Dublin Open on Saturday, and the Junior and Masters nationals were on at the same time. It was another enjoyable competition and there were several good lifts. Well done to Neil Dougan who qualified for the Senior European Champions with 106/129 lifts at 70kg bodyweight. His consistent improvements over the last year are very encouraging for everyone. Laura Nolan also lifted six for six and posted pb's in the Snatch and Clean and Jerk as did Cathal Byrd who Snatched 111 and Clean and Jerked 144. He just missed the 146 Jerk, but it is there. Zag was sick and overworked and Snatched 99kg and his Clean and Jerk just was not there on the day. The Irish Rugby ladies all lifted fantastically and there is a very obvious progression to their lifting every time they compete.
I lifted five out of six, and considering that this was being approached as a training session, I was reasonably happy. I Snatched 107 as my opener and it was relatively straight forward. I jumped to 112 and made it, but it was muscled up and I did not have my rhythm or composure. I needed to be a bit calmer I think and this carried over to my 116 attempt which was strong, but ugly. If I was more composed, I would have made it. Not on the day though....
In the Clean and Jerk, I was feeling more relaxed and even though I was not feeling sharp, my mind was clearer so I performed better. I opened with an ugly 135 and nailed the Jerk. My Jerk was the best feature of my lifting and has really improved from all the skill work I have been doing in my warm ups. I then did an ok 140 and jumped to 146 for a 1kg pb. I got it. It was ugly. My back was rounded. I felt terrible. But I got it. Considering I have been doing very few Clean and Jerks I am really happy with that. Due to unfortunate circumstances, Harry had to leave after the Snatch and Wayne really helped me out. I did not feel like 146 was there and just gave it everything I had. Thank god I got it.
I lifted five out of six, and considering that this was being approached as a training session, I was reasonably happy. I Snatched 107 as my opener and it was relatively straight forward. I jumped to 112 and made it, but it was muscled up and I did not have my rhythm or composure. I needed to be a bit calmer I think and this carried over to my 116 attempt which was strong, but ugly. If I was more composed, I would have made it. Not on the day though....
In the Clean and Jerk, I was feeling more relaxed and even though I was not feeling sharp, my mind was clearer so I performed better. I opened with an ugly 135 and nailed the Jerk. My Jerk was the best feature of my lifting and has really improved from all the skill work I have been doing in my warm ups. I then did an ok 140 and jumped to 146 for a 1kg pb. I got it. It was ugly. My back was rounded. I felt terrible. But I got it. Considering I have been doing very few Clean and Jerks I am really happy with that. Due to unfortunate circumstances, Harry had to leave after the Snatch and Wayne really helped me out. I did not feel like 146 was there and just gave it everything I had. Thank god I got it.
Wednesday 17 February 2010
Wednesday's whopping recovery
We trained twice again today and it proved to be a productive and enjoyable session. Amy lifted with us again and got a lovely 57kg Snatch pb which was also a Power Snatch. Her skill is improving all the time and she narrowly missed 59kg. Cathal Byrd also trained very well and his lifting rhythm and control have very clearly progressed since London. He got an easy 105 Snatch and 130 Clean and Jerk and on Wayne's advice, left it in the tank for Saturday's competition. Here is what I did:
Before I left for the gym I did the thoracic mobility exercise with the foam roller and I did it again while warming up for my first and second sessions. This improved my back lock immensely which then had a positive knock on effect on the my general technique. I can still extend more fully and with greater speed, but one thing at a time....
Snatch--1x2@40, 40, 40, 60 1x1@80, 90
Clean and Jerk--1x2@60, 60 1x1@80, 90, 100
This was an easy first session and we used it as a physical and technical warm up for the heavier session to follow. We then had an hour break and came back to lift again.
Snatch--1x2@40, 40, 60 1x1@80, 90, 100, 105, 110
I felt great all day and I focused mainly on keeping my back locked and staying over the bar. In my last two Snatches I still might have finished my extension better which would have had a better knock on effect for my catch and receiving position, but all in all they were a world apart from where I was on Monday.
Clean and Jerk--1x2@60, 60 1x1@80, 100, 120, 120, 130
It was great getting in a few heavier Clean and Jerks because I am sorely lacking in practice and timing because of my last training cycle. I repeated 120 again because I let my back round, but once I try to lift my upper back first, this coaching cue tends to get me to keep my back relatively locked. Like Byrdie, I took Wayne's advice and left it there for Saturday.
I actually felt like myself today for the first time in over two weeks. It was great not feeling wrecked and actually energetic. I am pretty tired now, but I know with a good feed and sleep I will be right as rain for a short sharp session tomorrow, a rest day day on the Friday with the competition on Saturday. Like before, I am not tapering for this competition and will see how I can do on the day. I am looking forward to it already! Have a look at the video below and let me know what you think.
Before I left for the gym I did the thoracic mobility exercise with the foam roller and I did it again while warming up for my first and second sessions. This improved my back lock immensely which then had a positive knock on effect on the my general technique. I can still extend more fully and with greater speed, but one thing at a time....
Snatch--1x2@40, 40, 40, 60 1x1@80, 90
Clean and Jerk--1x2@60, 60 1x1@80, 90, 100
This was an easy first session and we used it as a physical and technical warm up for the heavier session to follow. We then had an hour break and came back to lift again.
Snatch--1x2@40, 40, 60 1x1@80, 90, 100, 105, 110
I felt great all day and I focused mainly on keeping my back locked and staying over the bar. In my last two Snatches I still might have finished my extension better which would have had a better knock on effect for my catch and receiving position, but all in all they were a world apart from where I was on Monday.
Clean and Jerk--1x2@60, 60 1x1@80, 100, 120, 120, 130
It was great getting in a few heavier Clean and Jerks because I am sorely lacking in practice and timing because of my last training cycle. I repeated 120 again because I let my back round, but once I try to lift my upper back first, this coaching cue tends to get me to keep my back relatively locked. Like Byrdie, I took Wayne's advice and left it there for Saturday.
I actually felt like myself today for the first time in over two weeks. It was great not feeling wrecked and actually energetic. I am pretty tired now, but I know with a good feed and sleep I will be right as rain for a short sharp session tomorrow, a rest day day on the Friday with the competition on Saturday. Like before, I am not tapering for this competition and will see how I can do on the day. I am looking forward to it already! Have a look at the video below and let me know what you think.
Monday 15 February 2010
Monday's matchplay
Today was a great chance to get some reps in. Myself, Wayne, Amy, Alex and Cathal did two seperate sessions where we got lots of reps in and had good fun to boot. Well done to Laura who got a 3kg pb in the Snatch with 55kg and to Amy who got a 79kg pb Clean and Jerk. Here is what I did today:
Snatch--4x2@40 1x2@60, 80 1x1@90, 90, 95
Clean and Jerk--1x2@80 1x1@80, 90, 100, 110
Snatch--1x2@40, 40, 60 1x1@80, 90, 90, 100
We then had an hour's break for a bit to eat. Wayne Snatched up to 95 and then 100 also with Cathal going up to 95kg and then 101 in the second Snatch session.
Snatch--1x2@40, 40, 60 1x1@80, 90, 97 which I missed strangley because I did not finish my pull. I then got it easily and then got 102. My lifts were pretty ugly because I was not quite able to lock my back on the day and that caused a chain reaction of things that do not normally happen, to just go and do that. I went back to 100 and promply missed the weight twice due to the reasons above. Annoying, but that is what fatigue does I suppose. I should have left it at the 102 and moved on.
Clean and Jerk--1x2@60, 60, 80, 90, 100, 110--I kept these very light because I was wrecked.
Front Squat--1x2@60, 100, 120, 130- This was teh first time I have Front Squatted in a long time and it felt great. I kept it very light, but the movement felt really nice.
In the final session Byrdie went up to 108 in the Snatch and 130 in the Clean and Jerk; as you will see below, he had more in the tank. Wayne went up to 103 and did a few Cleans with 120. Have a look at the video below and leave any constructive criticism you may have.
Snatch--4x2@40 1x2@60, 80 1x1@90, 90, 95
Clean and Jerk--1x2@80 1x1@80, 90, 100, 110
Snatch--1x2@40, 40, 60 1x1@80, 90, 90, 100
We then had an hour's break for a bit to eat. Wayne Snatched up to 95 and then 100 also with Cathal going up to 95kg and then 101 in the second Snatch session.
Snatch--1x2@40, 40, 60 1x1@80, 90, 97 which I missed strangley because I did not finish my pull. I then got it easily and then got 102. My lifts were pretty ugly because I was not quite able to lock my back on the day and that caused a chain reaction of things that do not normally happen, to just go and do that. I went back to 100 and promply missed the weight twice due to the reasons above. Annoying, but that is what fatigue does I suppose. I should have left it at the 102 and moved on.
Clean and Jerk--1x2@60, 60, 80, 90, 100, 110--I kept these very light because I was wrecked.
Front Squat--1x2@60, 100, 120, 130- This was teh first time I have Front Squatted in a long time and it felt great. I kept it very light, but the movement felt really nice.
In the final session Byrdie went up to 108 in the Snatch and 130 in the Clean and Jerk; as you will see below, he had more in the tank. Wayne went up to 103 and did a few Cleans with 120. Have a look at the video below and leave any constructive criticism you may have.
Tuesday 2 February 2010
Tuesday's tricky nervous system
I hit a bit of a wall today. The session was tough: I was tired after yesterday's squats and I should have tailored it more accordingly. I was feeling good all day so I thought I could be a bit more aggressive with the Snatch. This did not prove to be the case. Zag was pretty wrecked also, and he was in a rush, so his lifting was in a similar vein to my own. I knew this wold come, so now I have to be smart and just get on with it I suppose. Here is what I did:
Snatch--1x2@40, 40, 40, 60, 80 1x1@90, 90, 100, 100--The second rep was a little better, but it was ugly as sin. It is encouraging that I can still hit 85% when I am as co-ordinated as Bambi on ice.
Power Clean and Jerk--Again, I Power Cleaned because my calves are still sore. I worked up to a single with 100, and then promptly left the gym. I need to regroup the 'auld energy. Tomorrow will be light Snatch and the recovery squat session. I am looking forward to being more sensible.
Here is a video of Cathal Byrd's new pr Snatch:
Or maybe it is this one; not sure really...Is there a progression here if we are being honest?
Snatch--1x2@40, 40, 40, 60, 80 1x1@90, 90, 100, 100--The second rep was a little better, but it was ugly as sin. It is encouraging that I can still hit 85% when I am as co-ordinated as Bambi on ice.
Power Clean and Jerk--Again, I Power Cleaned because my calves are still sore. I worked up to a single with 100, and then promptly left the gym. I need to regroup the 'auld energy. Tomorrow will be light Snatch and the recovery squat session. I am looking forward to being more sensible.
Here is a video of Cathal Byrd's new pr Snatch:
Or maybe it is this one; not sure really...Is there a progression here if we are being honest?
Thursday 21 January 2010
Thursday's trumpet call to arms
We need more training camps. If I, as an Irish weightlifter want to progress to the limit of my athletic potential, I need to go on more training camps. If the rest of the make and female Irish athletes want to lift more weight and go to places Irish weightlifting has not been in a long time, we need to find a way to organise more camps. They can either be abroad or at home, with our own dedicated coaches or with foreign coaches. Either way, we must organise ourselves!
Many lifters are able to continue progressing rapidy without going elsewhere--Charlie Hamilton's lifters and John Broz's lifters come to mind--but they have an environment that pushes them to the wire every session. Firstly, one could argue that we all need to work harder at installing that atmosphere in our own gym and secondly, because Irish lifters are spread all over the country, we have to get together more often and AS A TEAM, push ourselves to places we have never been. You may have seen the thoughts from two weeks ago in a group interview after London where we discuss the benefits of training together and also in a new and stimulating environment. What do you think? Can we organise ourselves more efficiently or am I not understanding or appreciating the reality of the situation? I understand there are severe financial restraints, but is there anything we can do about it?
Last year, a few of us organised training camps in Wexford, Glasgow, and London a few weeks back. I had an additional camp in Amsterdam and when I was in California I was lucky to train with John Broz and Jim Schmitz. I give these examples to show that we are currently doing our best for what we know, but what can we do better? How can we improve our current scenario?
In October 2008 we had an official national squad session and we will have another in this coming March, but as lifters we need to take more responsibility on ourselves. The Irish Weightlifting committe is doing as well as it can considering its resources, and I know all the lifters are very thankful of the effort the men and women on the commitee who voluntarily put their time into our beloved sport. We have some very sharp minds in Irish weightlifting, so what can we do? This post is intended to stimulate thought processes and is no way a criticism of any individual in Irish weightlifting. We all need to work together to achieve more.
Here is a little video showing the lighter side of lifting and why passion goes in hand with the lighter side of the sport:
In my own lifting, here is what I did tonight in training:
Snatch--1x2@40, 40, 60 1x1@80, 95, 105, 110--I tried a different weight jump and it was a nice mental stimulus. I have never Snatched 11o in a regular training session during the week without loads of people around so I was happy with this, particularly because I have just finished week two of the Russian squat program.
Back Squat--1x2@120, 135 6x5@144 which is 80%.
I was on form tonight and I banged out most of my squats one rep straight after the other. My squatting tonight was far better than on Monday when I did six sets of four reps. I am really looking forward to 6 sets of 6 reps next week.
Here is a quick video of two of my Snatches so please leave any constructive criticism you may have.
Many lifters are able to continue progressing rapidy without going elsewhere--Charlie Hamilton's lifters and John Broz's lifters come to mind--but they have an environment that pushes them to the wire every session. Firstly, one could argue that we all need to work harder at installing that atmosphere in our own gym and secondly, because Irish lifters are spread all over the country, we have to get together more often and AS A TEAM, push ourselves to places we have never been. You may have seen the thoughts from two weeks ago in a group interview after London where we discuss the benefits of training together and also in a new and stimulating environment. What do you think? Can we organise ourselves more efficiently or am I not understanding or appreciating the reality of the situation? I understand there are severe financial restraints, but is there anything we can do about it?
Last year, a few of us organised training camps in Wexford, Glasgow, and London a few weeks back. I had an additional camp in Amsterdam and when I was in California I was lucky to train with John Broz and Jim Schmitz. I give these examples to show that we are currently doing our best for what we know, but what can we do better? How can we improve our current scenario?
In October 2008 we had an official national squad session and we will have another in this coming March, but as lifters we need to take more responsibility on ourselves. The Irish Weightlifting committe is doing as well as it can considering its resources, and I know all the lifters are very thankful of the effort the men and women on the commitee who voluntarily put their time into our beloved sport. We have some very sharp minds in Irish weightlifting, so what can we do? This post is intended to stimulate thought processes and is no way a criticism of any individual in Irish weightlifting. We all need to work together to achieve more.
Here is a little video showing the lighter side of lifting and why passion goes in hand with the lighter side of the sport:
In my own lifting, here is what I did tonight in training:
Snatch--1x2@40, 40, 60 1x1@80, 95, 105, 110--I tried a different weight jump and it was a nice mental stimulus. I have never Snatched 11o in a regular training session during the week without loads of people around so I was happy with this, particularly because I have just finished week two of the Russian squat program.
Back Squat--1x2@120, 135 6x5@144 which is 80%.
I was on form tonight and I banged out most of my squats one rep straight after the other. My squatting tonight was far better than on Monday when I did six sets of four reps. I am really looking forward to 6 sets of 6 reps next week.
Here is a quick video of two of my Snatches so please leave any constructive criticism you may have.
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