I was pretty stiff on Sunday and I was not the most energised person in the world, so I had a nice and light session on the Monday. I felt great after the session because I did a very comprehensive warm up and lots of bar work. I worked up to three Snatches with 90kg and two Power Clean and Jerks with 105kg and finished off with three triples with 145kg. All the weights were enough to tax the system but leave feeling energised and fresher afterwards.
I ended up using Colin's cardboard roller for my hips, glutes, IT bands, calves and quads. I also did some stretching with Harry and Zag. I had an ART session this evening in Port Laois to sort out my right shoulder and give me a general tune up. I will train tomorrow morning because I have a bank holiday and then I will train again on Thursday, with Friday being a light active recovery session. This should lead me in nicely for the Irish squad session in Coolmine, Dublin over the weekend. I will be aiming to lift heavier on Saturday than I did in Limerick last Saturday.
Here is a blooper reel video from the Weekend and also a few clips from when we were trapped in Gatwick airport trying to get home from our training camp in Woking. Paudie is the star yet again, but I think the rest of us can deal with that.
Showing posts with label Paudie Roche. Show all posts
Showing posts with label Paudie Roche. Show all posts
Tuesday 16 March 2010
Sunday 14 March 2010
Saturday's snarling Snatching
Myself, Zag and Laura went down to Limerick yesterday to train with Murph, Sean O'Sullivan, Paudie Roche and Cathal Byrd. It went swimmingly for all and better than expected for me. We had a very short power up session to begin with--I Snatched up to 60 for two doubles and did plenty of bar work and left it there. We then had a bit of lunch and watched Ireland play Wales in Croke Park and we were all suitably fired up from rugby and double espressoes for our second session.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Thursday 11 March 2010
Thursday's touting
Today's session went really well and I needed it. It is the first time my back has started to get to a reasonable shape when lifting in my new Snatch grip and this makes me happy! I did my usual warm up with bar work, power plate, z-health joint warm up and back mobility and then I did the following:
Snatch--3x3@40 1x2@60, 80, 90 1x1@97 for four singles and instead of doing 97 again, I did 100kg. I wanted to lift it for the first time with my new grip and it felt great. It is only 87% of my best Snatch of 115kg, but with the technical work and re-adjustments I have been making, it felt nice to get the 100 out of the way. As you will see in the video below, my lifting is getting smoother the more I get used to the grip and my back is also getting used to the new feel of the lift. I know I will have to continue to be patient, but it feels good when you get it right.
Snatch Pulls--1x2@90, 103, 103, 103
Jerk from the rack--I was supposed to work up to three singles with 117kg, but my right shoulder was pinging me a bit so I left it at 110kg.
Back Squat--Zag hit two doubles of 160 yesterday, so I had to one up him. Except I didn't. I did my double with 160 and one my second rep with 170, I failed to get through the sticking point. I will get this next time though....
That was it. I have a light recovery session tomorrow where I will go up to 70 or 80 kilos for a few singles and a few light singles in the Front squat with 130kg. I will do plenty of stretching and recovery work to set me up for training with the boys in Limerick on Saturday. I am looking forward to the lifting and the banter in UL. I am predicting some big numbers for Paudie, Lord Murphington and Byrdie as their training has been going splendidly:
Here is my more feeble lifting that will produce some more significant numbers very shortly!
Snatch--3x3@40 1x2@60, 80, 90 1x1@97 for four singles and instead of doing 97 again, I did 100kg. I wanted to lift it for the first time with my new grip and it felt great. It is only 87% of my best Snatch of 115kg, but with the technical work and re-adjustments I have been making, it felt nice to get the 100 out of the way. As you will see in the video below, my lifting is getting smoother the more I get used to the grip and my back is also getting used to the new feel of the lift. I know I will have to continue to be patient, but it feels good when you get it right.
Snatch Pulls--1x2@90, 103, 103, 103
Jerk from the rack--I was supposed to work up to three singles with 117kg, but my right shoulder was pinging me a bit so I left it at 110kg.
Back Squat--Zag hit two doubles of 160 yesterday, so I had to one up him. Except I didn't. I did my double with 160 and one my second rep with 170, I failed to get through the sticking point. I will get this next time though....
That was it. I have a light recovery session tomorrow where I will go up to 70 or 80 kilos for a few singles and a few light singles in the Front squat with 130kg. I will do plenty of stretching and recovery work to set me up for training with the boys in Limerick on Saturday. I am looking forward to the lifting and the banter in UL. I am predicting some big numbers for Paudie, Lord Murphington and Byrdie as their training has been going splendidly:
Here is my more feeble lifting that will produce some more significant numbers very shortly!
Thursday 21 January 2010
Thursday's trumpet call to arms
We need more training camps. If I, as an Irish weightlifter want to progress to the limit of my athletic potential, I need to go on more training camps. If the rest of the make and female Irish athletes want to lift more weight and go to places Irish weightlifting has not been in a long time, we need to find a way to organise more camps. They can either be abroad or at home, with our own dedicated coaches or with foreign coaches. Either way, we must organise ourselves!
Many lifters are able to continue progressing rapidy without going elsewhere--Charlie Hamilton's lifters and John Broz's lifters come to mind--but they have an environment that pushes them to the wire every session. Firstly, one could argue that we all need to work harder at installing that atmosphere in our own gym and secondly, because Irish lifters are spread all over the country, we have to get together more often and AS A TEAM, push ourselves to places we have never been. You may have seen the thoughts from two weeks ago in a group interview after London where we discuss the benefits of training together and also in a new and stimulating environment. What do you think? Can we organise ourselves more efficiently or am I not understanding or appreciating the reality of the situation? I understand there are severe financial restraints, but is there anything we can do about it?
Last year, a few of us organised training camps in Wexford, Glasgow, and London a few weeks back. I had an additional camp in Amsterdam and when I was in California I was lucky to train with John Broz and Jim Schmitz. I give these examples to show that we are currently doing our best for what we know, but what can we do better? How can we improve our current scenario?
In October 2008 we had an official national squad session and we will have another in this coming March, but as lifters we need to take more responsibility on ourselves. The Irish Weightlifting committe is doing as well as it can considering its resources, and I know all the lifters are very thankful of the effort the men and women on the commitee who voluntarily put their time into our beloved sport. We have some very sharp minds in Irish weightlifting, so what can we do? This post is intended to stimulate thought processes and is no way a criticism of any individual in Irish weightlifting. We all need to work together to achieve more.
Here is a little video showing the lighter side of lifting and why passion goes in hand with the lighter side of the sport:
In my own lifting, here is what I did tonight in training:
Snatch--1x2@40, 40, 60 1x1@80, 95, 105, 110--I tried a different weight jump and it was a nice mental stimulus. I have never Snatched 11o in a regular training session during the week without loads of people around so I was happy with this, particularly because I have just finished week two of the Russian squat program.
Back Squat--1x2@120, 135 6x5@144 which is 80%.
I was on form tonight and I banged out most of my squats one rep straight after the other. My squatting tonight was far better than on Monday when I did six sets of four reps. I am really looking forward to 6 sets of 6 reps next week.
Here is a quick video of two of my Snatches so please leave any constructive criticism you may have.
Many lifters are able to continue progressing rapidy without going elsewhere--Charlie Hamilton's lifters and John Broz's lifters come to mind--but they have an environment that pushes them to the wire every session. Firstly, one could argue that we all need to work harder at installing that atmosphere in our own gym and secondly, because Irish lifters are spread all over the country, we have to get together more often and AS A TEAM, push ourselves to places we have never been. You may have seen the thoughts from two weeks ago in a group interview after London where we discuss the benefits of training together and also in a new and stimulating environment. What do you think? Can we organise ourselves more efficiently or am I not understanding or appreciating the reality of the situation? I understand there are severe financial restraints, but is there anything we can do about it?
Last year, a few of us organised training camps in Wexford, Glasgow, and London a few weeks back. I had an additional camp in Amsterdam and when I was in California I was lucky to train with John Broz and Jim Schmitz. I give these examples to show that we are currently doing our best for what we know, but what can we do better? How can we improve our current scenario?
In October 2008 we had an official national squad session and we will have another in this coming March, but as lifters we need to take more responsibility on ourselves. The Irish Weightlifting committe is doing as well as it can considering its resources, and I know all the lifters are very thankful of the effort the men and women on the commitee who voluntarily put their time into our beloved sport. We have some very sharp minds in Irish weightlifting, so what can we do? This post is intended to stimulate thought processes and is no way a criticism of any individual in Irish weightlifting. We all need to work together to achieve more.
Here is a little video showing the lighter side of lifting and why passion goes in hand with the lighter side of the sport:
In my own lifting, here is what I did tonight in training:
Snatch--1x2@40, 40, 60 1x1@80, 95, 105, 110--I tried a different weight jump and it was a nice mental stimulus. I have never Snatched 11o in a regular training session during the week without loads of people around so I was happy with this, particularly because I have just finished week two of the Russian squat program.
Back Squat--1x2@120, 135 6x5@144 which is 80%.
I was on form tonight and I banged out most of my squats one rep straight after the other. My squatting tonight was far better than on Monday when I did six sets of four reps. I am really looking forward to 6 sets of 6 reps next week.
Here is a quick video of two of my Snatches so please leave any constructive criticism you may have.
Friday 15 January 2010
Wednesday's wholesale opinions
I had a short session on Tuesday to work out the stiffness from Monday's session and I did very little. I did a few doubles in the Snatch up to 70 and Clean and Jerk doubles up to 90 and then a single with 100. On Wednesday, I was training with Zag and Wayne and it was a prductive session overall. We Snatched, Clean and Jerked, took a 25 minute break and then Snatched again and ended the session with day 2 of the Russian squat program. Here is what I did:
Snatch--1x2@40, 40, 40, 60, 70, 80, 90, 95 1x1@100
My technique and positioning was as rough as it has ever been. I was far from fresh and I knew it, but I was happy not to miss any Snatches despite the ugliness of my lifting. Today was a day to get the lifts irregardless of form. My catch was solid and reasonably quick and this saved me on the day.
Clean and Jerk--1x2@70, 70, 90 1x1@ 100,110, 120, 130
I only went up to 130 because Sami did 120 and narrowly missed 125. The blessings of competition; it always brings out the best in my lifting. Wayne did a lovely Clean with 120--his shoulder is still preventing him Jerking. In the second session he got 97 in the Snatch also and Front Squatted 140 easily enough.
Snatching in the second session--1x2@40, 40, 60, 80 1x1@90, 100, 105--This was a limit lift on the day and I was happy to get it considering how rough my lifting was. Sami got 94 pretty easily also.
Back Squat--1x3@100, 126, 135, 144 for 6 triples @80%. This was tough and on the sixth set I missed the last rep. I had to do a seventh set so I got on with it and although it took around four seconds, I got through the sticking point on the last rep. This is supposed to be the easy week of the squat program...
A series of interviews with the lads about the trip in London and how it went is soon to follow and is currently being made. We all discuss what we enjoyed about the trip and ways that we thought it could have been improved upon:
Monday 11 January 2010
Monday's mashed up quads
Today was my first day training since London and although I had five days off training, I was really busy at had little relaxation in those days. I was feeling stiff all over and pretty rough at the start of the session. I also started the Russian Squat Program today and since it was my first day back, the squats were tougher than I realised. I kept it light in the classical lifts and did the following:
Snatch--1x3@40, 40, 40 1x2@60 1x1@70, 70, 80, 90, 90
Clean and Jerk--1x2@70, 70, 90, 90 1x1@100, 100, 100
Back Squat--1x3@110 1x2@ (70%)126, (75%)135 6x2@ (80%)144kg
These squats were way harder than I thought they would be due to how rusty I was and also I have not been squatting quite as much in the last six weeks or so. The 6 sets were tough and this is only the first day that is easy. Adapt or go home I guess...
This week myself and Zag are organising our overall program for the next six months and this will be then organised into smaller units, with the Russian squat program dominating the next six weeks. I am looking forward to having all this organised so that I can focus completely on each session and structuring my lifestyle to get the most out of each day in regards to lifting and life in general. For both training and lifetstyle it is imperative that I revamp my timekeeping completely--something tells me the lads will agree with this one--and I will have to have to continue improving my nutrition, my flexibility, my organisation of recovery time and also keep working on improving my focus and concentration while training. Patience and faith in the long, medium and short term objectives. Don't you just love a New Year?
Here is a video that may prove vital to Irish weightlifting and possibly even the rest of the world. The most modern and up to date steroid on the market is revealed with a heartwrenching interview with a man that chronically abuses the substance. As a film maker and an artist, I think this may prove to be my finest work....
Snatch--1x3@40, 40, 40 1x2@60 1x1@70, 70, 80, 90, 90
Clean and Jerk--1x2@70, 70, 90, 90 1x1@100, 100, 100
Back Squat--1x3@110 1x2@ (70%)126, (75%)135 6x2@ (80%)144kg
These squats were way harder than I thought they would be due to how rusty I was and also I have not been squatting quite as much in the last six weeks or so. The 6 sets were tough and this is only the first day that is easy. Adapt or go home I guess...
This week myself and Zag are organising our overall program for the next six months and this will be then organised into smaller units, with the Russian squat program dominating the next six weeks. I am looking forward to having all this organised so that I can focus completely on each session and structuring my lifestyle to get the most out of each day in regards to lifting and life in general. For both training and lifetstyle it is imperative that I revamp my timekeeping completely--something tells me the lads will agree with this one--and I will have to have to continue improving my nutrition, my flexibility, my organisation of recovery time and also keep working on improving my focus and concentration while training. Patience and faith in the long, medium and short term objectives. Don't you just love a New Year?
Here is a video that may prove vital to Irish weightlifting and possibly even the rest of the world. The most modern and up to date steroid on the market is revealed with a heartwrenching interview with a man that chronically abuses the substance. As a film maker and an artist, I think this may prove to be my finest work....
Thursday 7 January 2010
Wednesday’s Woking success
Cathal Byrd agreed to shake things up and write the report of the day’s training and he clearly shows the benefits of the love of language. Here it is:
Today was our final session of the London training camp. As expected, after a tough four day, we were all pretty beat up; but nonetheless we decided to go for broke and make the most of the training environment.
Paudie was particularly fatigued as well as being ill for most of the week but he still managed to produce a gutsy snatch of 67.5kg, only 2.5kg off his all-time best snatch. I continued my vein of successfully snatching over 95% with quite a gruelling 105kg. I also went to just over 90% in the clean and jerk with five singles at 130kg, dedicating my power jerks to Lord Murphington. Chris Chea made an outstanding 113kg snatch pb and wasn’t too far away with 115kg. He then clean and jerked 140kg after the jerk gave him trouble on his first few attempts. Chris is looking to lift a total of 260kg @69kg this year to qualify for the 2010 Commonwealth Games for England. Going by the evidence of the last few days, 260kg is very attainable for Chris who is a truly gifted athlete.
Barry snatched 102kg which was very routine. Only for particularly tight hip flexors, most likely caused by the heavy loading over the five days of the camp, Barry would have made the 107kg that he attempted a few times. His pull was strong, but his catch position was a little off. In the clean and jerk Barry made amends with an extremely easy 138kg. There was a bit more there on the day in my opinion, but like all of us Barry was clearly quite fatigued and he made the sensible decision to hold back a little. Like myself, Barry snatched successfully to quite high percentages which is a sign that his consistency and technique is ever-improving.
The most impressive lifting of the day was produced by Sami Dowling. He came very close to a new pb of 103kg in the snatch, just losing it on his way up from the squat position. Sami also attempted 105kg which was not far away at all. 100kg+ snatches will be quite mundane for Sami very soon. In the clean and jerk Sami made an outstanding pb with 130kg, and then also easily cleaned 135kg and fought hard to save the jerk. 2010 should be a very progressive year for Sami if he can keep his current vein of form going.
This was our last day training and there are a few videos to come over the next week. Well done to Zag and bring on the Limerick Open on February 6th!
Today was our final session of the London training camp. As expected, after a tough four day, we were all pretty beat up; but nonetheless we decided to go for broke and make the most of the training environment.
Paudie was particularly fatigued as well as being ill for most of the week but he still managed to produce a gutsy snatch of 67.5kg, only 2.5kg off his all-time best snatch. I continued my vein of successfully snatching over 95% with quite a gruelling 105kg. I also went to just over 90% in the clean and jerk with five singles at 130kg, dedicating my power jerks to Lord Murphington. Chris Chea made an outstanding 113kg snatch pb and wasn’t too far away with 115kg. He then clean and jerked 140kg after the jerk gave him trouble on his first few attempts. Chris is looking to lift a total of 260kg @69kg this year to qualify for the 2010 Commonwealth Games for England. Going by the evidence of the last few days, 260kg is very attainable for Chris who is a truly gifted athlete.
Barry snatched 102kg which was very routine. Only for particularly tight hip flexors, most likely caused by the heavy loading over the five days of the camp, Barry would have made the 107kg that he attempted a few times. His pull was strong, but his catch position was a little off. In the clean and jerk Barry made amends with an extremely easy 138kg. There was a bit more there on the day in my opinion, but like all of us Barry was clearly quite fatigued and he made the sensible decision to hold back a little. Like myself, Barry snatched successfully to quite high percentages which is a sign that his consistency and technique is ever-improving.
The most impressive lifting of the day was produced by Sami Dowling. He came very close to a new pb of 103kg in the snatch, just losing it on his way up from the squat position. Sami also attempted 105kg which was not far away at all. 100kg+ snatches will be quite mundane for Sami very soon. In the clean and jerk Sami made an outstanding pb with 130kg, and then also easily cleaned 135kg and fought hard to save the jerk. 2010 should be a very progressive year for Sami if he can keep his current vein of form going.
This was our last day training and there are a few videos to come over the next week. Well done to Zag and bring on the Limerick Open on February 6th!
Tuesday’s tricksters
Tuesday was a light session that we all found hard psychologically. Knowing it would be a light session and that we were fatigued already made it even harder. We ended up having a lot of random fun which will be revealed in the blooper reel in a few days. One blooper incident is shown at the end of the video and we actually read that it is a secret Bulgarian training restorative.
We only trained once and we opened up with Clean doubles. Myself and Byrdie went up to 110 in doubles and then did singles with 117 and 125. Paudie and Sami went a bit lighter percentage wise, but also worked on general technical points as you will see in the video.
For the second exercise we did the Snatch and I went up to a few singles with 80 and finished with a Power Snatch of 85. Cathal did 80 for a treble, 85 for a double and 90 for a single. We all went light and were able to have a bit of banter doing so. Chris did some Jerks from the rack with 110 and Koing, after not training for 20 days while away on holiday, came back and Snatched 115 and Clean and Jerked 140, both 95% lifts. He then Cleaned a pb of 151kg so he could have the heaviest Clean in the gym. You have to love that sense of competition!
Have a look at the video below and see if you like the secret Bulgarian techniques.
We only trained once and we opened up with Clean doubles. Myself and Byrdie went up to 110 in doubles and then did singles with 117 and 125. Paudie and Sami went a bit lighter percentage wise, but also worked on general technical points as you will see in the video.
For the second exercise we did the Snatch and I went up to a few singles with 80 and finished with a Power Snatch of 85. Cathal did 80 for a treble, 85 for a double and 90 for a single. We all went light and were able to have a bit of banter doing so. Chris did some Jerks from the rack with 110 and Koing, after not training for 20 days while away on holiday, came back and Snatched 115 and Clean and Jerked 140, both 95% lifts. He then Cleaned a pb of 151kg so he could have the heaviest Clean in the gym. You have to love that sense of competition!
Have a look at the video below and see if you like the secret Bulgarian techniques.
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.
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.
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