I am really enjoying only training twice this week and I know I will be far fresher on Saturday because of it. This is one of my busiest times of year in work and I am also very busy outside work, so the rest is needed for pb's to come. I had a short and sharp workout on Saturday and I followed the plan to a t. Here is what I did:
Snatch--3x3@50 1x2@70, 80 1x1@90, 99kg(85%)
Clean and Jerk--2x2@70 1x1@100, 110
Front Squat--1x2@120 1x1@130, 150
That was it. Zag had a great session also and for the first time in the last five weeks or so has strung together two decent weeks' worth of training. Have a look at the video and leave any feedback you may have.
On a side note, I will be going over to train in California Strength with Glenn Pendlay and his lifters for a week and then I will fly to Vegas to train with John Broz and his lifters for four days. It should be a fun trip. All is booked and ready to go, so bring it on! I will leave you with two hilarious videos that are funny for different reasons:
Showing posts with label Front Squat. Show all posts
Showing posts with label Front Squat. Show all posts
Thursday 27 May 2010
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 5 January 2010
Monday's max out
We all had two sessions again on Monday. In the first session it took us all a good while to warm up. I Snatched to max for the day which was 110, as did Paudie, who got 67.5kg. Cathal took it very light as did Zag who was under the weather. David Woodhouse Snatched up to 125 and then missed 127 and 130 in as close a manner as I have ever seen. He missed them on the way up after the catch. He then Power Cleaned and Jerked 135 easily, but he was clearly tired. The man has a very powerful second pull in his Snatch and his Clean and he really maximises his pulling potential.
In the Snatch, I did doubles with 60, 80, 90 and then singles with 100, 105 and 110 and then left it there because I knew Harry and Wayne would have told me to. I also wanted to save a bit for the second session an hour later. Technically, my back was good, but my shoulders were not quite as locked throughout the pull as I needed them to be. I was a bit tired so there was not the dynamism that I would have liked, but that is the most I have ever Snatched in training--I have Snatched 115 in competition--so I was happy to leave it there.
In the second session, Paudie got a 5 kg pb in the Clean. First of all, he equalled his pb of 92.5; then he got 95 and then 97.5kg. 100 was beyond him in the focus department but the strength and technique is clearly there. Cathal Snatched 108 and narrowly lost 110 behind. 108 is the most he has Snatched since last July when his knees were healthy, so he was content enough. Zag went easier again in the lifts, but after Front Squatting 140 in the morning he went up to 160 for an afternoon single in the Back Squat. After Chris Chea got a 120 bench in the morning weighing 71 kg, in his second session after we left, he Snatched 112. You can't beat genetics....
In my second session in the Clean and Jerk, I did a few singles with 70, then a single with 100, 110, 120 and 130 which I Power Cleaned and Jerked. I then went to 140, got it and missed the Clean with 146 which was frustrating. With the 130 Clean I could feel my back giving out a bit and I could not lock it at all. Fatigue always exposes weakness, and I know it is something I have to work on. 110/140 i ssomething I have never done in a training day before; the most was 105/140 around six weeks ago. Very light on Tuesday and then see how things go on Wednesday I suppose.
In the Snatch, I did doubles with 60, 80, 90 and then singles with 100, 105 and 110 and then left it there because I knew Harry and Wayne would have told me to. I also wanted to save a bit for the second session an hour later. Technically, my back was good, but my shoulders were not quite as locked throughout the pull as I needed them to be. I was a bit tired so there was not the dynamism that I would have liked, but that is the most I have ever Snatched in training--I have Snatched 115 in competition--so I was happy to leave it there.
In the second session, Paudie got a 5 kg pb in the Clean. First of all, he equalled his pb of 92.5; then he got 95 and then 97.5kg. 100 was beyond him in the focus department but the strength and technique is clearly there. Cathal Snatched 108 and narrowly lost 110 behind. 108 is the most he has Snatched since last July when his knees were healthy, so he was content enough. Zag went easier again in the lifts, but after Front Squatting 140 in the morning he went up to 160 for an afternoon single in the Back Squat. After Chris Chea got a 120 bench in the morning weighing 71 kg, in his second session after we left, he Snatched 112. You can't beat genetics....
In my second session in the Clean and Jerk, I did a few singles with 70, then a single with 100, 110, 120 and 130 which I Power Cleaned and Jerked. I then went to 140, got it and missed the Clean with 146 which was frustrating. With the 130 Clean I could feel my back giving out a bit and I could not lock it at all. Fatigue always exposes weakness, and I know it is something I have to work on. 110/140 i ssomething I have never done in a training day before; the most was 105/140 around six weeks ago. Very light on Tuesday and then see how things go on Wednesday I suppose.
Sunday 3 January 2010
Sunday's supersetted sessions
We did two sessions today, but we were generally pretty tired. Cathal went to 90% plus in both sessions in the Snatch and did not really push it otherwise. Paudie went up to 90% in the Clean and Jerk and otherwise had a technical day, as did Zag; but Zag got a Back Squat pb at the end of the session.
I had a nice light first session that lasted around an hour and fifteen minutes or so. I took my time warming up--I had stiff hips--and enjoyed the slow pace. I worked up to three doubles with 80 in the Snatch and then did one more single. I was focusing on getting the back and hips as tight as possible at the bottom. I also tried to widen my grip out a finger length and it was harder to maintain a tight position. I finished off the first session with a few single Front Squat singles and went up to 130, 140, 150 and I missed 160. Embarrassing.
We took an hour and a half break and went back for a second session. I went up to a single in the Snatch with 97 and 100, worked up to 120 in the Clean and Jerk for a few singles and then left it there. Byrdie got 104 in the Snatch in the morning and 105kg in the evening and did 5 singles with 127 in the Clean. Paudie went up to 60/85 and Sami went light but Back Squatted a pb of 168kg.
I was pretty tired in general yesterday and felt fresher today. Aside from Cathal, we all went light, as did Chris Chea who has trained with us most days. It is funny that the harder I train, the tougher it is to sleep. I obviously need to wind down a bit more in the late evening. We are still really enjoying ourselves here and the atmosphere is both fun and motivating.
I had a nice light first session that lasted around an hour and fifteen minutes or so. I took my time warming up--I had stiff hips--and enjoyed the slow pace. I worked up to three doubles with 80 in the Snatch and then did one more single. I was focusing on getting the back and hips as tight as possible at the bottom. I also tried to widen my grip out a finger length and it was harder to maintain a tight position. I finished off the first session with a few single Front Squat singles and went up to 130, 140, 150 and I missed 160. Embarrassing.
We took an hour and a half break and went back for a second session. I went up to a single in the Snatch with 97 and 100, worked up to 120 in the Clean and Jerk for a few singles and then left it there. Byrdie got 104 in the Snatch in the morning and 105kg in the evening and did 5 singles with 127 in the Clean. Paudie went up to 60/85 and Sami went light but Back Squatted a pb of 168kg.
I was pretty tired in general yesterday and felt fresher today. Aside from Cathal, we all went light, as did Chris Chea who has trained with us most days. It is funny that the harder I train, the tougher it is to sleep. I obviously need to wind down a bit more in the late evening. We are still really enjoying ourselves here and the atmosphere is both fun and motivating.
Monday 9 November 2009
Monday's marshalling of the cumulative fatigue
I had an enjoyable day's training today and I finally got that triple in the Front Squat with 150kg which I have not gotten since early on in the Summer. Again, it was a split session and I deviated from my usual Monday workout as I am competing on Saturday. Here is what I did:
Early afternoon:
A short warm up involving bodyweight movements and pre habs.
Front Squats--2x5@60 1x3@100, 120, 130, 140, 150
15 minutes partner flexibilty with Zag focusing on the hip flexors, groin, hamstrings and internal and external hip rotators.
Evening:
Warm up followed by the counter jump movement test on the computerised mat. I got 45.5 and Zag got 48.3, with our hands on our hips.
Power Snatch--1x3@40, 50 1x2@60, 70 1x1@80, 85, 90--I was happy with these: they were fast and locked in. Perhaps I could have finished my pull a bit more, but have a look at the video below and see if you can spot anything that needs to be changed.
Power Clean and Jerk--1x1@70, 70, 90, 100, 110, 115--I left it there as I did not have too much more in the tank.
I enjoyed training today and I think I may have turned a corner on the fatigue front--assuming I look after myself over the next few days and sleep really well. I will lift up to my last warm ups on Wednesday with as little volume and as big jumps that I can make. If things do not feel hunky dory, I will nip it in the bud and save it for Saturday.
Early afternoon:
A short warm up involving bodyweight movements and pre habs.
Front Squats--2x5@60 1x3@100, 120, 130, 140, 150
15 minutes partner flexibilty with Zag focusing on the hip flexors, groin, hamstrings and internal and external hip rotators.
Evening:
Warm up followed by the counter jump movement test on the computerised mat. I got 45.5 and Zag got 48.3, with our hands on our hips.
Power Snatch--1x3@40, 50 1x2@60, 70 1x1@80, 85, 90--I was happy with these: they were fast and locked in. Perhaps I could have finished my pull a bit more, but have a look at the video below and see if you can spot anything that needs to be changed.
Power Clean and Jerk--1x1@70, 70, 90, 100, 110, 115--I left it there as I did not have too much more in the tank.
I enjoyed training today and I think I may have turned a corner on the fatigue front--assuming I look after myself over the next few days and sleep really well. I will lift up to my last warm ups on Wednesday with as little volume and as big jumps that I can make. If things do not feel hunky dory, I will nip it in the bud and save it for Saturday.
Saturday 7 November 2009
Friday's frightfully inspired sessions
I split my session into two today and in the early afternoon I did my squats and pulls and in the evening I did my Snatches and Front Squat and Jerks. It went well considering it was a Friday. Aside form my tired legs not getting the triple with 150 in the Front Squat that I wanted, I was happy with with how the day went from a technique and strength view point. Here is what I did:
Afternoon:
Front Squat--1x5@60, 90 1x3@110, 120, 130, 140, 150--I only got a double in this and then a single. Next week, I will get a triple with this!
Snatch Pulls--1x3@60, 70, 80, 90, 100, 105, 110--I really tried to get my hips and shoulders to come up together and to stay over the bar while transfering the weight from my toes to my heels and back to my toes again. They felt good again today and transfered mostly into my Snatches later that day.
Evening:
Snatch--3x3@40 1x2@50, 50, 60, 70 1x1@80, 85, 85, 90 x, 90, 95 for three singles. I missed one rep with 90 because I did not finish my pull and I found that was the case for many of my Snatches tonight. I was making sure my first pull was accurate and it felt better, but not perfect of course. Have a look at the video and tell me if you see anything.
2 Front Squats and 1 Jerk--This is always tough after squatting earlier in the day but I was happy enough with how it went. I did this combination lift for singles with 60, 80, 90, 100, 110, 120, 125--I just missed the Jerk as you will see in the video below and I had ru out of time to give it another go, but I will get it next time.
I train tomorrow and I will see how I am feeling after working in the morning. Next week I compete in Belfast so I need to get as fresh as I can in a week so that I can lift bigger weights than I ever have before!
Afternoon:
Front Squat--1x5@60, 90 1x3@110, 120, 130, 140, 150--I only got a double in this and then a single. Next week, I will get a triple with this!
Snatch Pulls--1x3@60, 70, 80, 90, 100, 105, 110--I really tried to get my hips and shoulders to come up together and to stay over the bar while transfering the weight from my toes to my heels and back to my toes again. They felt good again today and transfered mostly into my Snatches later that day.
Evening:
Snatch--3x3@40 1x2@50, 50, 60, 70 1x1@80, 85, 85, 90 x, 90, 95 for three singles. I missed one rep with 90 because I did not finish my pull and I found that was the case for many of my Snatches tonight. I was making sure my first pull was accurate and it felt better, but not perfect of course. Have a look at the video and tell me if you see anything.
2 Front Squats and 1 Jerk--This is always tough after squatting earlier in the day but I was happy enough with how it went. I did this combination lift for singles with 60, 80, 90, 100, 110, 120, 125--I just missed the Jerk as you will see in the video below and I had ru out of time to give it another go, but I will get it next time.
I train tomorrow and I will see how I am feeling after working in the morning. Next week I compete in Belfast so I need to get as fresh as I can in a week so that I can lift bigger weights than I ever have before!
Monday 2 November 2009
Monday's magnum
I was pretty tired during training today and looking back, I set my sights too high. I needed to be a little more realistic considering my training volume last week as well as maxing out on Saturday's second session. That's alright though, this is supposed to be a learning process after all. Here is what I did tonight:
A fifteen minute warm up. I was very stiff and warming up took more effort than usual.
Reverse Pulls--1x2@40, 50, 60, 70, 82 1x1@92--I did these as part of the warm up which also worked on pulling skill and back lock.
Snatch--Because I was so stiff, it was hard to get locked into position.
1x3@40, 40 1x2@60 1x1@80, 90, 95--This was awful so I went back to 90 again for a swinging miss behind and then a decent, but slow Snatch. I left it there.
Snatch Pulls--1x2@90, 100, 105, 110, 115
Cleans--1x2@60, 60, 90, 100, 110 for three doubles. These had to be ground out, but each set got a little better.
Back Squats--1x2@110, 120, 130, 140--I was all done in by then so I left it there for a quick stretch.
Have a look at the video below of some of the lifting today from Zag and I:
A fifteen minute warm up. I was very stiff and warming up took more effort than usual.
Reverse Pulls--1x2@40, 50, 60, 70, 82 1x1@92--I did these as part of the warm up which also worked on pulling skill and back lock.
Snatch--Because I was so stiff, it was hard to get locked into position.
1x3@40, 40 1x2@60 1x1@80, 90, 95--This was awful so I went back to 90 again for a swinging miss behind and then a decent, but slow Snatch. I left it there.
Snatch Pulls--1x2@90, 100, 105, 110, 115
Cleans--1x2@60, 60, 90, 100, 110 for three doubles. These had to be ground out, but each set got a little better.
Back Squats--1x2@110, 120, 130, 140--I was all done in by then so I left it there for a quick stretch.
Have a look at the video below of some of the lifting today from Zag and I:
Sunday 1 November 2009
Saturday's sparklers in UL
Paudie Roche, Sean O Sullivan and Reverend Murphington joined myself, Zag and Cathal for a morning power up and technique session and a max effort session afterwards. It turned out to be an enjoyable day's training and there was a great buzz with everyone egging eachother on.
In the morning, I warmed up with lots of flexibility and bar work. The joints and muscles were complaining, but that was to be expected. I Snatched up to 85kg for a few singles, and they felt very rough. After this I did some Jerk skill with 60kg for ten minutes or so and left it there. The session lasted between 60 and 75 minutes.
Around two and a half to three hours later, we started our second session. Cathal is still rehabing a knee injury so he Snatched up to 95 and did at least ten singles with 90 and some Clean Pulls. Sean Snatched 95 for three singles and Clean and Jerked 125 for three easy singles again. He is returning to heavier training and is being trumped up as UL's third lifter in their quest for a fourth consecutive club title. Murph was also rehabing a knee injury so contented himself with Power Clean and Jerks and Clean Pulls. Paudie Snatched a new pb of 70kg and Clean and Jerked a new pb of 92.5kg for two singles and followed that with an easy looking Clean of 95kg. Zag Snatched 100kg for the second time, narrowly missing with 102.5kg. All this despite his massive training volume this week and work schedule. He followed this with a 155kg pr Front Squat and a 120 Power Clean after failing with 160 twice!
Here is what I did:
Snatch--3x3@40 1x2@60, 70 1x1@80, 90, 97.5, 102.5, 102.5 and then I missed 105 twice. Like Friday, there was no speed in my pull or catch, so I just had to accept it and move on.
Clean and Jerk-- 2x3@50 1x1@90, 110, 117.5, 122.5, 127.5, 132.5, 137.5, 142.5--I got this for a new pb and I was happy with how it went. Byrdie said he would take charge of the loading, so I just lifted what he told me and it was nice having no choice in the matter. This was also a different way of progressing in weight than normal for me. Halfway through my lifts, Murph said I needed to relax more when I am about to Jerk and his outrageous miming of Byrdie in the same position provided me with just the mental and visual que that was needed. Strange but true and helpful. In the Clean I focused on staying over the bar and keeping the arms relaxed.
Power Clean--I was going to Front Squat, but Byrdie said it would be a goo time to get a Power Clean pb so I went with the flow. It was 125kg, so Cathal put 117.5, 122.5 and then 127.5kg, all of which I nailed with a new pb in tow. Good man Byrdie. He smugly remarked he has the great makings of a coach and I had to grudgingly assent.
All in all, it was a great weekend's lifting. We all had a laugh and pushed each other every time. Friday and Saturday were my fifth and sixth days' training and I still got a pressed out 145 Jerk from the rack, and the following day a Clean and Jerk pb and a Power Clean pb. Have a look at the video below and leave and contructive criticism deemed necessary.
In the morning, I warmed up with lots of flexibility and bar work. The joints and muscles were complaining, but that was to be expected. I Snatched up to 85kg for a few singles, and they felt very rough. After this I did some Jerk skill with 60kg for ten minutes or so and left it there. The session lasted between 60 and 75 minutes.
Around two and a half to three hours later, we started our second session. Cathal is still rehabing a knee injury so he Snatched up to 95 and did at least ten singles with 90 and some Clean Pulls. Sean Snatched 95 for three singles and Clean and Jerked 125 for three easy singles again. He is returning to heavier training and is being trumped up as UL's third lifter in their quest for a fourth consecutive club title. Murph was also rehabing a knee injury so contented himself with Power Clean and Jerks and Clean Pulls. Paudie Snatched a new pb of 70kg and Clean and Jerked a new pb of 92.5kg for two singles and followed that with an easy looking Clean of 95kg. Zag Snatched 100kg for the second time, narrowly missing with 102.5kg. All this despite his massive training volume this week and work schedule. He followed this with a 155kg pr Front Squat and a 120 Power Clean after failing with 160 twice!
Here is what I did:
Snatch--3x3@40 1x2@60, 70 1x1@80, 90, 97.5, 102.5, 102.5 and then I missed 105 twice. Like Friday, there was no speed in my pull or catch, so I just had to accept it and move on.
Clean and Jerk-- 2x3@50 1x1@90, 110, 117.5, 122.5, 127.5, 132.5, 137.5, 142.5--I got this for a new pb and I was happy with how it went. Byrdie said he would take charge of the loading, so I just lifted what he told me and it was nice having no choice in the matter. This was also a different way of progressing in weight than normal for me. Halfway through my lifts, Murph said I needed to relax more when I am about to Jerk and his outrageous miming of Byrdie in the same position provided me with just the mental and visual que that was needed. Strange but true and helpful. In the Clean I focused on staying over the bar and keeping the arms relaxed.
Power Clean--I was going to Front Squat, but Byrdie said it would be a goo time to get a Power Clean pb so I went with the flow. It was 125kg, so Cathal put 117.5, 122.5 and then 127.5kg, all of which I nailed with a new pb in tow. Good man Byrdie. He smugly remarked he has the great makings of a coach and I had to grudgingly assent.
All in all, it was a great weekend's lifting. We all had a laugh and pushed each other every time. Friday and Saturday were my fifth and sixth days' training and I still got a pressed out 145 Jerk from the rack, and the following day a Clean and Jerk pb and a Power Clean pb. Have a look at the video below and leave and contructive criticism deemed necessary.
Friday 18 September 2009
Friday's fencing with time
Today's session was grinding as I was tired by the end of the week and my legs were shouting at me because they are not used to all this work. I need a massage or at the very least a whole lot of foam rolling to try and get the legs as fresh as possible. I can also feel the areas around my hips getting more and more tension as the weeks go by, so I may have to try and squeeze in an ART appointment somewhere. I did my squats in the early afternoon and the rest of my session after work. Here is what I did:
Back Squats:1x5@60, 60, 80 1x3@80, 100, 120, 130, 140, 150, 150, 150--I was happy with these as I was only getting doubles with these at the start of the week. Over the next few weeks I have to start getting my squatting poundages up.
Later that day I only had less than an hour to finish my session so I left out the Snatch Pulls and kept the essentials in.
Snatch--I worked up to a single with 100, followed by a miss and then a success with 103 and then three misses with 105. My back lock was a bit better again, but I lacked the hip flexibility in the receiving position and I also lacked that bit of finish in the pull. I was happy enough because it was the end of the week and a bit better than before. I need to continue inching up with each session.
2 Front Squats and 1 Jerk--I only had fifteen minutes for these, so I worked up to three singles with 120kg. Last week I only got one of these so I was happy to get all three. They were tough because I was rushing and also because I had squatted earlier in the day. My final rep was the best because I got the rhythm right in the dip and exploded under the bar quicker to get a better lockout.
I have some videos that I shall put up tomorrow. Next week is massively important. Everything is getting that little bit sharper than it was, and my technique, mental focus, flexibility and power need to continue this return to form.
Back Squats:1x5@60, 60, 80 1x3@80, 100, 120, 130, 140, 150, 150, 150--I was happy with these as I was only getting doubles with these at the start of the week. Over the next few weeks I have to start getting my squatting poundages up.
Later that day I only had less than an hour to finish my session so I left out the Snatch Pulls and kept the essentials in.
Snatch--I worked up to a single with 100, followed by a miss and then a success with 103 and then three misses with 105. My back lock was a bit better again, but I lacked the hip flexibility in the receiving position and I also lacked that bit of finish in the pull. I was happy enough because it was the end of the week and a bit better than before. I need to continue inching up with each session.
2 Front Squats and 1 Jerk--I only had fifteen minutes for these, so I worked up to three singles with 120kg. Last week I only got one of these so I was happy to get all three. They were tough because I was rushing and also because I had squatted earlier in the day. My final rep was the best because I got the rhythm right in the dip and exploded under the bar quicker to get a better lockout.
I have some videos that I shall put up tomorrow. Next week is massively important. Everything is getting that little bit sharper than it was, and my technique, mental focus, flexibility and power need to continue this return to form.
Monday 31 August 2009
Monday's mirthful slap in the face from my nervous system
I rested up for the last three days and I tried to train today. It was not to be. I felt fresh as a daisy all day and I had hoped to be able to train to a medium intenity, but my nervous system has clearly not yet recovered. Instead of training tomorrow and Thursday, I will train on Wednesday and have a flexibility and pre hab/core sessions tomorrow, Thursday and Friday. I reckon this should get me fresh enough so I can lift some decent weights on Saturday and enjoy myself in the process.
Even though I stretched in the warm up, my hips were very tight again. I simply need to continue doing my partner flexibility here and stay patient. I did not feel comfortable in the bottom position in the Snatch which is quite unusual for me. I worked up to three singles with 90kg in the Snatch and they were ugly as sin and felt just as awkward, but they needed to be done. I had begun my Snatch Pulls and everything felt like it shouldn't. It is very, very rare that I would skip my targeted exercises, but today was one of those occasions, so I went straight to a few sets of Back Squats to keep the legs thinking. I did around fifteen minutes of flexibility after this to finish up.
It was a frustrating workout, but it is clear to me that the nervous system needs a bit more time. I have had sessions were I was tired and sore, but with focus I could still lift well. This session and last Thursday were different though. No matter how much I focused, my body would not obey my mind. I just have to stay patient and I know by Saturday I will be raring to go.
Here is a short video showing two of Zag's girls lifting. They only train in the weightlifting movements twice a week and their talent is very obvious.
Here also is the third part of my inter with Charlie Hamilton:
Even though I stretched in the warm up, my hips were very tight again. I simply need to continue doing my partner flexibility here and stay patient. I did not feel comfortable in the bottom position in the Snatch which is quite unusual for me. I worked up to three singles with 90kg in the Snatch and they were ugly as sin and felt just as awkward, but they needed to be done. I had begun my Snatch Pulls and everything felt like it shouldn't. It is very, very rare that I would skip my targeted exercises, but today was one of those occasions, so I went straight to a few sets of Back Squats to keep the legs thinking. I did around fifteen minutes of flexibility after this to finish up.
It was a frustrating workout, but it is clear to me that the nervous system needs a bit more time. I have had sessions were I was tired and sore, but with focus I could still lift well. This session and last Thursday were different though. No matter how much I focused, my body would not obey my mind. I just have to stay patient and I know by Saturday I will be raring to go.
Here is a short video showing two of Zag's girls lifting. They only train in the weightlifting movements twice a week and their talent is very obvious.
Here also is the third part of my inter with Charlie Hamilton:
Monday 17 August 2009
Sunday’s sacrosanct Jerk session
Yesterday’s session focused more on the Jerk than anything else. After the previous day’s heavy session, we actually all felt sharper and quicker than on the Saturday, so this proved to be a good workout.
1. Power Clean and Power Jerk—We did one Power Clean and two Power Jerks up to 100kg, and then myself and Byrdie started to do singles and we got 110, 115, 120, 125, and 130. I had missed 130 when training in Las Vegas with John Broz so it was nice to get it this time. This movement was all about speed—in both the Clean and the Power Jerk where Charlie focused on speed of lockout and speed of foot. I am simply not fast enough yet, so this session helped emphasise and start to address one of the areas that need strengthening. Murph got an easy 110 for a pb and just missed 115kg.
2. Front Squat and Jerk—Again, we did two Front Squats and two Jerks up until 110kg. We then went to singles with 120 and over. Murph got an easy 120 for a Front Squat and Jerk pb for him. I got 140 on a second attempt and narrowly missed 145kg behind because my arms were too soft in the catch. Again, speed under the bar and locking out the bar were the key factors. Bar height was not a problem for me, it was simply locking out both arms solidly and quickly. This speed of movement ties into the general speed of lifting that I must get better with. Byrdie nailed 140 and also narrowly missed 145 behind also.
1. Power Clean and Power Jerk—We did one Power Clean and two Power Jerks up to 100kg, and then myself and Byrdie started to do singles and we got 110, 115, 120, 125, and 130. I had missed 130 when training in Las Vegas with John Broz so it was nice to get it this time. This movement was all about speed—in both the Clean and the Power Jerk where Charlie focused on speed of lockout and speed of foot. I am simply not fast enough yet, so this session helped emphasise and start to address one of the areas that need strengthening. Murph got an easy 110 for a pb and just missed 115kg.
2. Front Squat and Jerk—Again, we did two Front Squats and two Jerks up until 110kg. We then went to singles with 120 and over. Murph got an easy 120 for a Front Squat and Jerk pb for him. I got 140 on a second attempt and narrowly missed 145kg behind because my arms were too soft in the catch. Again, speed under the bar and locking out the bar were the key factors. Bar height was not a problem for me, it was simply locking out both arms solidly and quickly. This speed of movement ties into the general speed of lifting that I must get better with. Byrdie nailed 140 and also narrowly missed 145 behind also.
Thursday 13 August 2009
Thursday’s technical illustration
Myself, Andy, Byrdie all trained once this evening in Charlie Hamilton’s gym in Kilmarnock. Our first session was technical but challenging. We were exposed to some of Chick’s coaching methodologies, and Cathal has written an account of the most important facts, some of which include:
- Keeping the hips and backside down as much as possible during the pull in order to improve leverage when exploding at the top of the pull
- Using the traps at the top of the pull rather than the deltoids and arms in order to keep the bar path as straight and as close to the body as possible. This in turn will help the lifter to catch the bar more efficiently and reduce the possibility of the bar being out of place, be this in front or behind
- The benefit of doing hang work below the knee as this replicates the full lifts much more than above the knee
- The importance of keeping the tempo high during training in order to stay mentally and physically focused and to also increase work capacity
Another training approach of significant interest that Charlie instilled in us was the importance of a technically sound pull. He had us perform two different types of snatch pull. The first one involved performing one pull from the floor immediately followed by two pulls from below the knee. At the top of each pull Charlie taught us to explode powerfully from the hips and shrug hard with the traps while simultaneously rising up onto the toes. We were taught to hold this extended position for a second or two before lowering the bar. We all went to about 80% of our best snatch in this exercise. The second type of pull we did was a slow speed pull with about 20kg more than the aforementioned pull. Charlie had us focus on pinning the hips down throughout the pull, keeping the shoulders over the bar as the bar reaches knee level and then shrugging at the top of the pull while simultaneously rising onto the toes. Again we held this extended position for a second or two. The main difference between this second pull variation and the aforementioned is that we didn’t explode through the hips; we simply shrugged at the top with the traps. Also the pull was much slower, deliberately so, in order to ensure technically sound positioning throughout the pull.
Thanks to Cathal for writing that. We all did the same exercises but with different weight. I did the following:
1. 1 Power Snatch + 2 Hang Power Snatches—1x3@ 40, 40, 60, 76 for three triples for 80% of Power Snatch and then back down sets with 74 and 72kg. Chick got me to change my pull slightly by continuing to control the bar on the way up and only begin the second pull once it reached the top of my quads, rather than what I was doing which was initiating the pull around the middle of my quads. He also got me to widen my stance a good few inches. I will see how that goes over the week.
2. 1 Snatch pull + 2 Hang Snatch Pulls from below the knee—1x3@76, 86 for three triples. With this exercise he really got us to engage the traps at the top of the pull and to keep our arms and shoulders as relaxed as possible.
3. Snatch Deadlift with shrug—1x3@ 80, 90, 100 for four triples. Like Jim Schmitz’s Clean deadlifts, they are done in slow motion and are done like this to improve strength and positioning.
4. 1 Front Squat, 1 Jerk + 1 more Front Squat and Jerk—1x4@60, 80, 90, 100, 110 for three triples of this weight. This was demanding physically and for some reason my Jerk was better each time on the second Jerk when I was the most tired. I really focused on a quick lock out.
All in all, this was a great session which we all really enjoyed. It was a great learning experience and hopefully each session will continue to be as productive.
- Keeping the hips and backside down as much as possible during the pull in order to improve leverage when exploding at the top of the pull
- Using the traps at the top of the pull rather than the deltoids and arms in order to keep the bar path as straight and as close to the body as possible. This in turn will help the lifter to catch the bar more efficiently and reduce the possibility of the bar being out of place, be this in front or behind
- The benefit of doing hang work below the knee as this replicates the full lifts much more than above the knee
- The importance of keeping the tempo high during training in order to stay mentally and physically focused and to also increase work capacity
Another training approach of significant interest that Charlie instilled in us was the importance of a technically sound pull. He had us perform two different types of snatch pull. The first one involved performing one pull from the floor immediately followed by two pulls from below the knee. At the top of each pull Charlie taught us to explode powerfully from the hips and shrug hard with the traps while simultaneously rising up onto the toes. We were taught to hold this extended position for a second or two before lowering the bar. We all went to about 80% of our best snatch in this exercise. The second type of pull we did was a slow speed pull with about 20kg more than the aforementioned pull. Charlie had us focus on pinning the hips down throughout the pull, keeping the shoulders over the bar as the bar reaches knee level and then shrugging at the top of the pull while simultaneously rising onto the toes. Again we held this extended position for a second or two. The main difference between this second pull variation and the aforementioned is that we didn’t explode through the hips; we simply shrugged at the top with the traps. Also the pull was much slower, deliberately so, in order to ensure technically sound positioning throughout the pull.
Thanks to Cathal for writing that. We all did the same exercises but with different weight. I did the following:
1. 1 Power Snatch + 2 Hang Power Snatches—1x3@ 40, 40, 60, 76 for three triples for 80% of Power Snatch and then back down sets with 74 and 72kg. Chick got me to change my pull slightly by continuing to control the bar on the way up and only begin the second pull once it reached the top of my quads, rather than what I was doing which was initiating the pull around the middle of my quads. He also got me to widen my stance a good few inches. I will see how that goes over the week.
2. 1 Snatch pull + 2 Hang Snatch Pulls from below the knee—1x3@76, 86 for three triples. With this exercise he really got us to engage the traps at the top of the pull and to keep our arms and shoulders as relaxed as possible.
3. Snatch Deadlift with shrug—1x3@ 80, 90, 100 for four triples. Like Jim Schmitz’s Clean deadlifts, they are done in slow motion and are done like this to improve strength and positioning.
4. 1 Front Squat, 1 Jerk + 1 more Front Squat and Jerk—1x4@60, 80, 90, 100, 110 for three triples of this weight. This was demanding physically and for some reason my Jerk was better each time on the second Jerk when I was the most tired. I really focused on a quick lock out.
All in all, this was a great session which we all really enjoyed. It was a great learning experience and hopefully each session will continue to be as productive.
Friday 7 August 2009
Wednesday's worhipping at the Sports' Palace
I had no idea what to expect when I arrived into the gym where Jim Schmitz trains his lifters in San Francisco. The usual training area was being refurbished so it was a makeshift gym in a different part of the gym that I trained in. I met Jim and a few of his lifters that were preparing themselves for a competition in Sacramento on Saturday.
I did a quick warm up with the bar and then I asked Jim what I should do. He got me to Snatch and Clean and Jerk up to a comfortable 90% or so so that he could observe my lifting and take it from there.
Snatch--I began with 2 Power Snatches and one Squat Snatch with 40, 50, 60 and 70kgs. I was then told to Squat Snatch 80 and 90 and then I Snatched 100. None of these felt particularly good, with 100 feeling far heavier than usual. I then missed 105 twice and then missed 100 again. I was not finishing my pull and I felt very flat. The driving up the coast of California was beautiful but it was not particularly conducive to lifting I am afraid. My Snatch has been feeling very fast lately so I was a little annoyed I was not at the races in that regard, although I do realise I am on holidays!
Clean and Jerk--I started off with one Power Clean, one Squat Clean and one Jerk with 60, then 90, then 100 and then 110. Then it was a straight Clean and Jerk with 120, 130 and a solid 135 which was fast, but was what Jim called a "wet bag jerk" meaning that I was too soft in the recieving position. I left it there; the Cleans also felt far heavier than they should have.
An interesting thing that Jim repeated a few times was that when I finish any lift, I need to stabilise the bar at the top of the Snatch or Jerk in order to both create the habit of finishing the lift properly and also to strengthen the stabilising muscles isometrically. Harry has tried to get me to do the same thing but Jim's explanation sounded much cooler.
Miyake High Pulls--This is a Snatch assistance exercise that is used to improve the transition from the first pull to the scooping point. The High Pull added into the end helps put the movement in place. Jim got this exercise from the man it is named after and upon looking at the video below, my back needs a tighter arch throughout the pull. The exercise begins with a Snatch first pull from the ground up to the scoop point, then the bar is brought down below the knees and back up to the scoop point and then the bar is brought back down to below to knee and the lifter extend up into a high pull. I worked up to two sets with 90kg in this exercise.
Front Squats with a Jerk--I began with 5 squats with 60 with a Jerk at the end. Then I went up to 90kg for 4 squat and one Jerk. Then I went to 110kg for 4 squats and one Jerk followed by 125kg for 2 squats and one Jerk. I really enjoyed these and it is a great way to work on the Jerk while getting your lighter squats in. I then went up to 140 for a Front Squat double followed by a very hard 150 for a double. My legs are still feeling a bit weak I am afraid. I would highly recommend adding a Jerk to your Squats because it reinforces skill as well as forcing you to Jerk when your legs may be fatigued.
The Sultan Rakhmanov exercise--This was something I have never seen before and Jim uses it to strengthen the posterior chain as well as to teach the body how to bring the hips through and extend when the hamstrings are stretched like in a lift. The exercise is in the video below and Jim got it from the famous Russian lifter who it is named after. I had no idea how, but I tweaked my hip, so I could not perform the movement the way I wanted to. You position yourself like in a Back Squat and descend into a good morning, and when at the bottom of the good morning, you bring your hips through and scoop under and extend up. It is very interesting and like some of the exercises I learned in Holland, could help me get that back locked.
All in all, it was a great first session. I should have a good interview for the next post and a few videos to boot.
I did a quick warm up with the bar and then I asked Jim what I should do. He got me to Snatch and Clean and Jerk up to a comfortable 90% or so so that he could observe my lifting and take it from there.
Snatch--I began with 2 Power Snatches and one Squat Snatch with 40, 50, 60 and 70kgs. I was then told to Squat Snatch 80 and 90 and then I Snatched 100. None of these felt particularly good, with 100 feeling far heavier than usual. I then missed 105 twice and then missed 100 again. I was not finishing my pull and I felt very flat. The driving up the coast of California was beautiful but it was not particularly conducive to lifting I am afraid. My Snatch has been feeling very fast lately so I was a little annoyed I was not at the races in that regard, although I do realise I am on holidays!
Clean and Jerk--I started off with one Power Clean, one Squat Clean and one Jerk with 60, then 90, then 100 and then 110. Then it was a straight Clean and Jerk with 120, 130 and a solid 135 which was fast, but was what Jim called a "wet bag jerk" meaning that I was too soft in the recieving position. I left it there; the Cleans also felt far heavier than they should have.
An interesting thing that Jim repeated a few times was that when I finish any lift, I need to stabilise the bar at the top of the Snatch or Jerk in order to both create the habit of finishing the lift properly and also to strengthen the stabilising muscles isometrically. Harry has tried to get me to do the same thing but Jim's explanation sounded much cooler.
Miyake High Pulls--This is a Snatch assistance exercise that is used to improve the transition from the first pull to the scooping point. The High Pull added into the end helps put the movement in place. Jim got this exercise from the man it is named after and upon looking at the video below, my back needs a tighter arch throughout the pull. The exercise begins with a Snatch first pull from the ground up to the scoop point, then the bar is brought down below the knees and back up to the scoop point and then the bar is brought back down to below to knee and the lifter extend up into a high pull. I worked up to two sets with 90kg in this exercise.
Front Squats with a Jerk--I began with 5 squats with 60 with a Jerk at the end. Then I went up to 90kg for 4 squat and one Jerk. Then I went to 110kg for 4 squats and one Jerk followed by 125kg for 2 squats and one Jerk. I really enjoyed these and it is a great way to work on the Jerk while getting your lighter squats in. I then went up to 140 for a Front Squat double followed by a very hard 150 for a double. My legs are still feeling a bit weak I am afraid. I would highly recommend adding a Jerk to your Squats because it reinforces skill as well as forcing you to Jerk when your legs may be fatigued.
The Sultan Rakhmanov exercise--This was something I have never seen before and Jim uses it to strengthen the posterior chain as well as to teach the body how to bring the hips through and extend when the hamstrings are stretched like in a lift. The exercise is in the video below and Jim got it from the famous Russian lifter who it is named after. I had no idea how, but I tweaked my hip, so I could not perform the movement the way I wanted to. You position yourself like in a Back Squat and descend into a good morning, and when at the bottom of the good morning, you bring your hips through and scoop under and extend up. It is very interesting and like some of the exercises I learned in Holland, could help me get that back locked.
All in all, it was a great first session. I should have a good interview for the next post and a few videos to boot.
Monday 20 July 2009
Monday's marvels
I was supposed to be away for five days, but things did not pan out as expected. I feel like a different person after four days off training and I have finished working in the Summer Camp that I did for two weeks--which was actually far more tiring than I expected!
This morning I did an enjoyable primer session and here was the plan:
A warm up with some bar work and a medicine ball.
1. 1 Hang Power Snatch + 1 Hang Squat Snatch--I worked up to a nice and easy double with 80, which felt fast and locked in.
2. Good morning to press behind neck--1x5 @ 40, 50, 60
3. Clean Grip RDL--My back lock gave out on me the previous day so I performed these to activate and wake up my lower and mid back. 1x5@70, 80, 90
I finished off the first session with some partner flexibility.
Session 2
1. Snatch doubles—I worked up to an easy double with 80 and then my form deserted me with 90, and I struggled to Snatch it even though this is an easy Power Snatch. I left it there but in hindsight I should have reverted to Hang Snatches. Lesson learned.
2. Snatch Pulls—I worked up to a double with 110 and these also did not feel right so I left them.
3. Same story with the Cleans. It felt like I was re-learning the movement. Can five days off have this much of an effect?
4. Front Squat—I needed to salvage the session and I felt like my strength was ok, if not my co-ordination. I worked up to a double with 110 and then did singles with 120, 130, 140, 150, 160 for a pb and 165 for a second pb. These felt good and i am glad something came of this strange workout.
Here is a video of Sami, who got pb’s today in his Power Clean + Squat Clean double—112kg, his Snatch double—87.5kg and his Back Squat double and single with 155kg. I think it is safe to say he has more in him and that Harry’s masterplan is working. My Front Squats are also included. Any constructive criticism is welcome as always.
This morning I did an enjoyable primer session and here was the plan:
A warm up with some bar work and a medicine ball.
1. 1 Hang Power Snatch + 1 Hang Squat Snatch--I worked up to a nice and easy double with 80, which felt fast and locked in.
2. Good morning to press behind neck--1x5 @ 40, 50, 60
3. Clean Grip RDL--My back lock gave out on me the previous day so I performed these to activate and wake up my lower and mid back. 1x5@70, 80, 90
I finished off the first session with some partner flexibility.
Session 2
1. Snatch doubles—I worked up to an easy double with 80 and then my form deserted me with 90, and I struggled to Snatch it even though this is an easy Power Snatch. I left it there but in hindsight I should have reverted to Hang Snatches. Lesson learned.
2. Snatch Pulls—I worked up to a double with 110 and these also did not feel right so I left them.
3. Same story with the Cleans. It felt like I was re-learning the movement. Can five days off have this much of an effect?
4. Front Squat—I needed to salvage the session and I felt like my strength was ok, if not my co-ordination. I worked up to a double with 110 and then did singles with 120, 130, 140, 150, 160 for a pb and 165 for a second pb. These felt good and i am glad something came of this strange workout.
Here is a video of Sami, who got pb’s today in his Power Clean + Squat Clean double—112kg, his Snatch double—87.5kg and his Back Squat double and single with 155kg. I think it is safe to say he has more in him and that Harry’s masterplan is working. My Front Squats are also included. Any constructive criticism is welcome as always.
Sunday 5 July 2009
Sunday's standing on the 'I need to work on my Jerk' issue
Today was another intense session down in the University of Limerick. Yesterday, we Snatched to maximum and Sami Clean and Jerked to max while I went easy on them. Today I went to max on the Clean and Jerks.
Glute activation warm up with some bar work
1. Power Snatch--I worked up to a single with 85kg and I left it at that.
2. Clean and Jerk--My shoulder girdle was quite stiff in the beginning of the session and everything was a bit slow. I worked my way into it and did singles with 100, 110, 120 and on the first attempt of 130, I cleaned it easily but the bar landed on my wind-pipe so I dropped it at the top. I got a nice success with the next attempt.
I then went up to 135kg and I missed the Jerk on this because I went onto my toes on the Jerk dip and lost it forward. I got it nicely on my second attempt. I then went to 140kg, and I cleaned it twice, but missed the Jerk both times. On the first, my left elbow gave out with a poor lock. On the second, I tried to get my chest through, but ended up pushing through too much and lost it behind. This was frustrating because the Cleans felt very solid, but I could not quite get the Jerks in tune today.
3. Zombie Squats--After foolishly going for 140 a third time after finishing and then mentally switching off for five minutes, I hurt my wirst slightly when the Clean fell on top of me. This meant I could not Front Squat so on Cathal's suggestion, I tried the Zombie Squat which is the same as a Front Squat except that your arms reach out in front of the bar like a Zombie, instead of gripping. like in a Front Squat. I worked up to a triple with 130 and singles with 140 and 150kg. These ensure that you have a locked back and core and you can only go as low as you can keep your back locked.
Sami ended up Cleaning and then Power Cleaning 120, but narrowly missed the Jerk twice. He also got a 15kg pb in his one rep max in the Front Squat, which was due a long time. Here is a video of our lifting and some of the banter, so any constructive criticism would be fantastic.
Glute activation warm up with some bar work
1. Power Snatch--I worked up to a single with 85kg and I left it at that.
2. Clean and Jerk--My shoulder girdle was quite stiff in the beginning of the session and everything was a bit slow. I worked my way into it and did singles with 100, 110, 120 and on the first attempt of 130, I cleaned it easily but the bar landed on my wind-pipe so I dropped it at the top. I got a nice success with the next attempt.
I then went up to 135kg and I missed the Jerk on this because I went onto my toes on the Jerk dip and lost it forward. I got it nicely on my second attempt. I then went to 140kg, and I cleaned it twice, but missed the Jerk both times. On the first, my left elbow gave out with a poor lock. On the second, I tried to get my chest through, but ended up pushing through too much and lost it behind. This was frustrating because the Cleans felt very solid, but I could not quite get the Jerks in tune today.
3. Zombie Squats--After foolishly going for 140 a third time after finishing and then mentally switching off for five minutes, I hurt my wirst slightly when the Clean fell on top of me. This meant I could not Front Squat so on Cathal's suggestion, I tried the Zombie Squat which is the same as a Front Squat except that your arms reach out in front of the bar like a Zombie, instead of gripping. like in a Front Squat. I worked up to a triple with 130 and singles with 140 and 150kg. These ensure that you have a locked back and core and you can only go as low as you can keep your back locked.
Sami ended up Cleaning and then Power Cleaning 120, but narrowly missed the Jerk twice. He also got a 15kg pb in his one rep max in the Front Squat, which was due a long time. Here is a video of our lifting and some of the banter, so any constructive criticism would be fantastic.
Saturday 9 May 2009
Saturday's Suleymanoglu inspiration
I had a fun day today. I had an early ART appointment down in Portlaoise which made a mockery of my rectus abdominus, glute meds, and psoas muscles, so I knew I would not be that fresh for today's session. I wanted to have a fun session and that I did. It was relatively short and snappy.
I did a light warm up with the bar and 40 kg and went straight into the Snatch to see how it felt. My technique felt very smooth and the bar was close. I Snatched up to 93 and I missed 98. It felt very heavy and I knew I was not up to it today so I left it at that. I might just be learning.... But I doubt it. Maybe I just left it there because Harry was there.
I then Clean and Jerked up to 115 and 120 felt very heavy despite the fact that it is a pretty mellow Power Clean weight when I am fresh. Again, I did not even try and lift it.
I have not done any one arm Snatches in well over a year, so I tried a few of them again. I could only get up to 55 with each hand. 60 was beyond me. Hugh must be feeling smug right now. I enjoyed them regardless and then I went onto Front Squats. I worked up to a double at 150. I tried a triple, but I could not manage the last rep. The video of my squats is below so feel free to criticize.
On a different note, here is a master lifting in arguably the best weightlifting performance of all time. The slow motion replays are fantastic also.
I did a light warm up with the bar and 40 kg and went straight into the Snatch to see how it felt. My technique felt very smooth and the bar was close. I Snatched up to 93 and I missed 98. It felt very heavy and I knew I was not up to it today so I left it at that. I might just be learning.... But I doubt it. Maybe I just left it there because Harry was there.
I then Clean and Jerked up to 115 and 120 felt very heavy despite the fact that it is a pretty mellow Power Clean weight when I am fresh. Again, I did not even try and lift it.
I have not done any one arm Snatches in well over a year, so I tried a few of them again. I could only get up to 55 with each hand. 60 was beyond me. Hugh must be feeling smug right now. I enjoyed them regardless and then I went onto Front Squats. I worked up to a double at 150. I tried a triple, but I could not manage the last rep. The video of my squats is below so feel free to criticize.
On a different note, here is a master lifting in arguably the best weightlifting performance of all time. The slow motion replays are fantastic also.
Saturday 4 April 2009
Saturday's simple reminders
I was looking forward to today's session. I had a session with an ART practitioner yesterday in Port Laoise. My right hip has been cramping up recently and the left refuses to get any more flexible despite my best efforts, so I went to see this guy; himself and his co-worker sorted out my hips from the hip flexor around to the glute med. I will assess how this has worked out over the next week or two and write about the effects.
Today I was a bit tight due to doing nothing since Wednesday. It was a strange session but I enjoyed it none-the-less. Here is what I did:
Overhead Squats--5x5
Snatch--1x3@40, 40 1x2@50, 60 1x1@70, 80, 85, 90--After the first rep of 90, I was then unable to Snatch at all. It was very strange. Everything felt out of position and alien, so I took a few minutes and went on to Hang Snatches instead.
Hang Snatch--1x2@60 1x1@80, 85, 90, 95, 98--I missed the first rep. I was scooping through the bar rather than extending up and letting the scoop happen naturally. I then got 98 and missed 100 first behind and then in front. The first rep was very fast, but I just swung it out slightly. I then had a far more technically superior second rep but it was not as fast. This was the most I have ever done in a Hang Snatch so I was happy enough. My problem with the second pull clearly transfers into the full Snatch--which I am having a slight issue with. I need to work on my first pull so that the bar is in the perfect position. I then need to extend the way I know I can and get back to my finer technical points and improve on them.
Front Squat--1x2@70, 70, 100 1x2@120, 140, 150--I got a double with 150 which I was happy with. It was not a pretty double but none of my lifts are pretty at the moment.
Flexibility for ten minutes.
Here is a video of some of the lifts. Nothing is pretty, but they can't all be.
Today I was a bit tight due to doing nothing since Wednesday. It was a strange session but I enjoyed it none-the-less. Here is what I did:
Overhead Squats--5x5
Snatch--1x3@40, 40 1x2@50, 60 1x1@70, 80, 85, 90--After the first rep of 90, I was then unable to Snatch at all. It was very strange. Everything felt out of position and alien, so I took a few minutes and went on to Hang Snatches instead.
Hang Snatch--1x2@60 1x1@80, 85, 90, 95, 98--I missed the first rep. I was scooping through the bar rather than extending up and letting the scoop happen naturally. I then got 98 and missed 100 first behind and then in front. The first rep was very fast, but I just swung it out slightly. I then had a far more technically superior second rep but it was not as fast. This was the most I have ever done in a Hang Snatch so I was happy enough. My problem with the second pull clearly transfers into the full Snatch--which I am having a slight issue with. I need to work on my first pull so that the bar is in the perfect position. I then need to extend the way I know I can and get back to my finer technical points and improve on them.
Front Squat--1x2@70, 70, 100 1x2@120, 140, 150--I got a double with 150 which I was happy with. It was not a pretty double but none of my lifts are pretty at the moment.
Flexibility for ten minutes.
Here is a video of some of the lifts. Nothing is pretty, but they can't all be.
Wednesday 18 February 2009
Wednesday's werksan scars
I had another challenging and enjoyable day's training today. My hands are starting to know all about it as are my legs, but both will be up to it, so on we go. Like yesterday, I had a skill session in the morning and a later session with heavier weights finishing with squats. Kevin is one strong boy as well. I have some good videos of some of his lifts and I will put them up with some of my own tomorrow when I get home. Here is what I did today:
Session 1
Overhead Squats--7x3--As before, I am really trying to push the boat with these and Kevin is helping to force my hips through and out.
Scap push ups/pull ups--3x8
Drop Snatch--1x3@bar, 40, 50, 60 1x1@65, 70
Power Snatch--1x1@70, 75, 80 for three singles. I was struggling for speed with these.
Jerk Dips--1x3@50, 60, 70
Jerjk Catch--1x3@70, 80
Split Jerk--1x3@80, 90
10 minutes flexibility
Hanging ab work
Session 2
Overhead Squats--6x5
Scap push ups/pull ups--3x8--My shoulders felt great after doing this for the last few days. I am pleasantly surprised at how effective these were.
Drop Snatch--1x3@bar, 40, 40, 50, 60
Snatch--1x2@70 1x1@75, 80, 90, 93, 95, 98 for four singles. I missed the second and fourth singles out front. I put what I had into them but they out of place and I am still not able to get my hips out in the heavier Snatches. I focused on finishing my pull and controlling the pull under to the locking in of the Snatch. I have also experimented with widening my grip by half an inch on either side and this feels good. Two out of four is not too bad for a weight I have never trained on before.
Jerks from the rack--1x2@60, 70 1x1@80, 90, 100, 110, 120 for four singles. These were fast, but I needed to lock out my elbows better when pushing myself under.
Back Squat--1x2@60, 80, 100 1x3@120, 140, 152--I got buried under the second rep on the 152. I was not focused enough on keeping tight and being sharp enough out of the hole in the squat. I went for it again and had the right state of mind. I nailed it and it showed the value of proper focus. A new 3 rep max in the bag with more to come.
5 minutes flexibilty
Strict sit ups--4x8
Session 1
Overhead Squats--7x3--As before, I am really trying to push the boat with these and Kevin is helping to force my hips through and out.
Scap push ups/pull ups--3x8
Drop Snatch--1x3@bar, 40, 50, 60 1x1@65, 70
Power Snatch--1x1@70, 75, 80 for three singles. I was struggling for speed with these.
Jerk Dips--1x3@50, 60, 70
Jerjk Catch--1x3@70, 80
Split Jerk--1x3@80, 90
10 minutes flexibility
Hanging ab work
Session 2
Overhead Squats--6x5
Scap push ups/pull ups--3x8--My shoulders felt great after doing this for the last few days. I am pleasantly surprised at how effective these were.
Drop Snatch--1x3@bar, 40, 40, 50, 60
Snatch--1x2@70 1x1@75, 80, 90, 93, 95, 98 for four singles. I missed the second and fourth singles out front. I put what I had into them but they out of place and I am still not able to get my hips out in the heavier Snatches. I focused on finishing my pull and controlling the pull under to the locking in of the Snatch. I have also experimented with widening my grip by half an inch on either side and this feels good. Two out of four is not too bad for a weight I have never trained on before.
Jerks from the rack--1x2@60, 70 1x1@80, 90, 100, 110, 120 for four singles. These were fast, but I needed to lock out my elbows better when pushing myself under.
Back Squat--1x2@60, 80, 100 1x3@120, 140, 152--I got buried under the second rep on the 152. I was not focused enough on keeping tight and being sharp enough out of the hole in the squat. I went for it again and had the right state of mind. I nailed it and it showed the value of proper focus. A new 3 rep max in the bag with more to come.
5 minutes flexibilty
Strict sit ups--4x8
Thursday 12 February 2009
Thursday's triples
I had an excellent session today. I had a busy day but I was energised from a good coaching session before and I was raring to go. I was short for time so I had to skip the lengthy warm up skill work and get straight into the meat of the session. I did the following:
Overhead Squats--5x5
Hang Power Snatch--1x3@60, 65, 70, 75, 80 for 5 sets. These were fast, but very tiring. I was feeling my legs after this one so I knew I must have been using the right muscles.
Jerk skill with the bar
Jerk from the rack--1x1@70, 70, 70, 80, 90, 100, 110, 115 for 5 singles. I really had to focus on getting these right. I always find Jerks from the rack difficult, so Iput everything I had into these.
Front Squat--1x3@70, 90, 110, 125, 135, 145--These felt good and solid. I had only previously squatted 145 for a double and 150 for a single so I was happy with my final set.
That was it for this evening. Below is a video of my third set of Hang Power Snatches at 80 and one Jerk with 110 and my final set of Squats. As usual, if you have any feedback on my technique I would appreciate the pointers.
Overhead Squats--5x5
Hang Power Snatch--1x3@60, 65, 70, 75, 80 for 5 sets. These were fast, but very tiring. I was feeling my legs after this one so I knew I must have been using the right muscles.
Jerk skill with the bar
Jerk from the rack--1x1@70, 70, 70, 80, 90, 100, 110, 115 for 5 singles. I really had to focus on getting these right. I always find Jerks from the rack difficult, so Iput everything I had into these.
Front Squat--1x3@70, 90, 110, 125, 135, 145--These felt good and solid. I had only previously squatted 145 for a double and 150 for a single so I was happy with my final set.
That was it for this evening. Below is a video of my third set of Hang Power Snatches at 80 and one Jerk with 110 and my final set of Squats. As usual, if you have any feedback on my technique I would appreciate the pointers.
Thursday 22 January 2009
Thursday's fun
I had another good session tonight. The volume was high and the intensity low in the Snatch and the opposite occurred in the Clean and Jerk. I did the following:
Jerk Skill work with the bar
Split Jerk--1x3@40, 50
Power Clean and Jerk--1x2@60 1x1@70, 80, 90--I do these before my Snatch sometimes because I need the technical reinforcement when I am fresh and also when I do them later in the sessions.
Overhead Squats--4x5
Drop Snatch--1x3@bar, 40, 50, 60
Snatch--1x2@65, 72, 79, 84x6--I missed the second rep in the first set because I stopped my pull far too early to get under it, despite the weight being so light. After this set, the rest were very solid.
Split Jerk--2x3@60
Clean and Jerk--1x2@60 1x1@80, 90, 100, 110, 115, 120, 125--This was the first time I have done 125 in training so I was happy, particularly with the volume we have been doing over the last few days.
Front Squats--1x2@90, 110, 120, 130x5--These were better because I took a big breath and locked my abs and trunk tight while keeping my elbows up.
V-Ups--3x20
Static stretching
Here is a short video of some of the lifts:
Jerk Skill work with the bar
Split Jerk--1x3@40, 50
Power Clean and Jerk--1x2@60 1x1@70, 80, 90--I do these before my Snatch sometimes because I need the technical reinforcement when I am fresh and also when I do them later in the sessions.
Overhead Squats--4x5
Drop Snatch--1x3@bar, 40, 50, 60
Snatch--1x2@65, 72, 79, 84x6--I missed the second rep in the first set because I stopped my pull far too early to get under it, despite the weight being so light. After this set, the rest were very solid.
Split Jerk--2x3@60
Clean and Jerk--1x2@60 1x1@80, 90, 100, 110, 115, 120, 125--This was the first time I have done 125 in training so I was happy, particularly with the volume we have been doing over the last few days.
Front Squats--1x2@90, 110, 120, 130x5--These were better because I took a big breath and locked my abs and trunk tight while keeping my elbows up.
V-Ups--3x20
Static stretching
Here is a short video of some of the lifts:
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