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!"

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.

Tuesday's terse examination of my swing

I had another enjoyable session today. Myself and Sami took our time warming up again and Tommy Hayden was there coaching Cathal Twaddle, an ever improving 85kg lifter. Some of his Snatches are in the video below along with a few of Sami's--who got a 1kg pb in the Snatch-- and mine. Again, if you have any technical pointers, fire away. I was swinging the bar a bit; I find it hard to keep the bar close by breaking at the elbows and extending straight up, while whipping the pelvis through with the second pull at the same time. I am not skillful enough to do both yet, but I am getting there.

1. Snatch: Work up to 100kg for 5 singles--I was happy with these although I missed the fourth rep due to complacency. I have never repped this weight before and I was happy to get four out of five. As I said earlier, it is extending up and keeping the bar close, but getting as much speed as possible--this is the tricky part.

2. Power Jerk: Work up to 105kg for 3 sets of 3--These were ok. I am still trying to get used to the movement and Cathal's post the other day has inspired me. The three reps are so tiring though! My second set is on the video below.

3. Snatch Pull: Work up to 110 for 3 doubles--I did these after the Power Jerks to stay fresh. These were tough because of the sore hands because of volume training syndrome.

4. Back Squat: Work up to 160 for one double and two sets of three--The first set was really hard and I could only get two reps. For the second and third set I was more used to the weight and I was able to get a triple each time. This is my heaviest triple in the Back Squat so far. The squats keep going up which is great.

Here is a video of Cathal Snatches and Sami's pb of 93 and his close miss with 95. I have a couple of Snatches throw in for good measure and a few ropy Power Jerks. Leave a comment if you can give any constructive criticism.