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!
Showing posts with label Germans. Show all posts
Showing posts with label Germans. Show all posts
Monday 14 March 2011
Sunday 23 May 2010
Sunny Saturday
I trained with Zag and Germans today and since the weather was so nice, we took some equipment out and trained in the sun. It was lifting in a different stimulis; there was a slight slope and this was slightly off putting, but it was well worth it. We all enjoyed our training and something differrent is always welcome. I let myself get a bit run down over the last few days and this has not happened in a long time. I am far better today than I was yesterday and another good sleep should do the trick. I will only train twice next week, so that come Saturday, I am fresh for the Ulster Open. Here is what I did today:
Snatch--4x2@60 1x2@80, 80, 90 1x1@90, 95, 100, 105x, 105--I missed the first rep to not extending fully. I got the next rep and it felt like the right weight of the day. I was happy to hit 90% in the sun, on a slope and without any stimulants depsite being very fatigued. This spells good things for next weekend. My hips shot up a bit early, but I will fix that.
Clean and Jerk--1x2@60 1x1@90, 100, 110, 120, 130--I missed the Clean the first time, got it the second time and missed the Jerk. Then on the third attempt, I nailed it. The clean was pretty ugly, but I needed to hit it. 88% when I am feeling that rough is an accomplishment in my book. It was not the ideal weight I wanted to be hitting this week, but when you are given lemons, you have to make lemonade.
Concentric band squat--1x3@70, 3x3@100--Zag was doing these so I tried them for something different. They are there to work on your speed and it was nice to try something different without buring myself out.
Front Squat--1x3@70 1x1@100, 120, 130, 140, 150, 160
We went back inside for the squats but I was pretty worn out from lifting in the sun. I was happy to hit 160 and it felt like there was more weight there.
All in all, it was a great day's training. I will train twice next week and both will be light, short and sharp affairs. As David said in a comment from my last post, rest up and lift more weight!
Snatch--4x2@60 1x2@80, 80, 90 1x1@90, 95, 100, 105x, 105--I missed the first rep to not extending fully. I got the next rep and it felt like the right weight of the day. I was happy to hit 90% in the sun, on a slope and without any stimulants depsite being very fatigued. This spells good things for next weekend. My hips shot up a bit early, but I will fix that.
Clean and Jerk--1x2@60 1x1@90, 100, 110, 120, 130--I missed the Clean the first time, got it the second time and missed the Jerk. Then on the third attempt, I nailed it. The clean was pretty ugly, but I needed to hit it. 88% when I am feeling that rough is an accomplishment in my book. It was not the ideal weight I wanted to be hitting this week, but when you are given lemons, you have to make lemonade.
Concentric band squat--1x3@70, 3x3@100--Zag was doing these so I tried them for something different. They are there to work on your speed and it was nice to try something different without buring myself out.
Front Squat--1x3@70 1x1@100, 120, 130, 140, 150, 160
We went back inside for the squats but I was pretty worn out from lifting in the sun. I was happy to hit 160 and it felt like there was more weight there.
All in all, it was a great day's training. I will train twice next week and both will be light, short and sharp affairs. As David said in a comment from my last post, rest up and lift more weight!
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.
Thursday 6 May 2010
Wednesday's weaponry
This turned out to be exactly the session I needed. I was lifting with Germans and we were both trying to outSnatch the other. I lost in the end, but damn it, it as fun! There was a fast tempo between attmepts and even though I was feeling sloppy at the beginning of the session, I focused on what needed to be done and turned it around. I am away this weekend on a three day tour with work, so I had to condense my week's training a little. I was supposed to only go up to 120 or so in the Clean and Jerk and then go to max on the Saturday, but since I will not be around then, I did it yesterday. Here is what I did:
I mixed in some joint mobility with bar work and dynamic felxibility.
Snatch--2x3@50 1x2@70, 90 1x1@100, 105, 110, 112 x, 112, 114 xx
I missed 112 the first time because I did not quite finish the pull, but I nailed it on the second go. I then missed 114 twice; it simply was not there on the day. Germans got the 114 and then hammered home 116kg to seal the deal.
Clean and Jerk--1x2@70, 70, 90 1x1@100,110 , 120, 125, 130, 135 xx
My Jerk was far better today and I did around 5 minutes of bar work which helped. The lifts felt great, but I missed 135 twice because my ryhthm and tempo were off a bit. I was letting the bar fall down on me in the catch and this caused me to miss the Clean. This can be easily fixed.
Back Squat--1x2@70, 100, 130, 150(83%) for six doubles.
I finished up with around 20 minutes of flexibility and a short sauna. All in all it was a good session. It was the first time I have Snatched over 110 in a regular training session and without any stimulants such as caffeine or guarana. Obviously I plan to inch up my lifts sensibly over the next two and a half weeks so that by the Ulster Open I will be raring to go. Have a look at the video and let me know if you spot anything that will help me.
I mixed in some joint mobility with bar work and dynamic felxibility.
Snatch--2x3@50 1x2@70, 90 1x1@100, 105, 110, 112 x, 112, 114 xx
I missed 112 the first time because I did not quite finish the pull, but I nailed it on the second go. I then missed 114 twice; it simply was not there on the day. Germans got the 114 and then hammered home 116kg to seal the deal.
Clean and Jerk--1x2@70, 70, 90 1x1@100,110 , 120, 125, 130, 135 xx
My Jerk was far better today and I did around 5 minutes of bar work which helped. The lifts felt great, but I missed 135 twice because my ryhthm and tempo were off a bit. I was letting the bar fall down on me in the catch and this caused me to miss the Clean. This can be easily fixed.
Back Squat--1x2@70, 100, 130, 150(83%) for six doubles.
I finished up with around 20 minutes of flexibility and a short sauna. All in all it was a good session. It was the first time I have Snatched over 110 in a regular training session and without any stimulants such as caffeine or guarana. Obviously I plan to inch up my lifts sensibly over the next two and a half weeks so that by the Ulster Open I will be raring to go. Have a look at the video and let me know if you spot anything that will help me.
Tuesday 4 May 2010
Tuesday's torpedo
Yesterday's session proved to be another little stepping stone towards my world domination. It did not go as smoothly as I would have hoped, but all in all it went well. Germans--a Latvian 85kg lifter who is friends with Alex--had a whopper of a day Snatching 118 off blocks and Clean and Jerking 142kg, as well as doing his Clean Pulls with 160 in exemplorary style. He finished off with squats and 155kg on the Jerk behind the neck. Here is what I did:
Power Snatch--3x2@50 1x2@70 1x1@80, 90, 95, 100-- I caught this one just below parallel, but I was happy because it was smooth and fast. I wanted to take it again and Power it up, but the focus was on the Clean and Jerk for the day so I left it there. Here is a video of the 100. I can get a quicker turnover also, but it is a minor detail that I can fix the next day.
Clean and Jerk--1x2@70, 70, 90 1x1@110, 120, 130, 135--I missed the Jerk twice and on my third attempt I got it. I kept pushing it out front and I was not getting my usual leverages right. Harry made the point that I was messing up on my Jerk dip, so I will do some skill work with that over the next few days. 90% of what I want for the competition. I wanted to nail it first time, but I got it in the end; next time I simply need to be more accurate.
Mobility squats and flexibility--I do not squat on this day as I will be doing plenty the following sessions. The idea is to help me recover from the heavier Clean and Jerks. I felt like I needed to do more work, but for now I need to shut up and simply follow the program.
Have a look at the videos and leave any constructive criticism you may have:
Power Snatch--3x2@50 1x2@70 1x1@80, 90, 95, 100-- I caught this one just below parallel, but I was happy because it was smooth and fast. I wanted to take it again and Power it up, but the focus was on the Clean and Jerk for the day so I left it there. Here is a video of the 100. I can get a quicker turnover also, but it is a minor detail that I can fix the next day.
Clean and Jerk--1x2@70, 70, 90 1x1@110, 120, 130, 135--I missed the Jerk twice and on my third attempt I got it. I kept pushing it out front and I was not getting my usual leverages right. Harry made the point that I was messing up on my Jerk dip, so I will do some skill work with that over the next few days. 90% of what I want for the competition. I wanted to nail it first time, but I got it in the end; next time I simply need to be more accurate.
Mobility squats and flexibility--I do not squat on this day as I will be doing plenty the following sessions. The idea is to help me recover from the heavier Clean and Jerks. I felt like I needed to do more work, but for now I need to shut up and simply follow the program.
Have a look at the videos and leave any constructive criticism you may have:
Subscribe to:
Posts (Atom)