I had my competition yesterday and I enjoyed it immensely. I was not in a great state to compete, but I enjoyed it none-the-less. Looking back, I am pleased with how I did but at the time I was quite embarrassed. I weighed in at 95.6kg after a breakfast and ample feed the night before.
I opened with 105kg in the Snatch and actually missed it, but got it on the second attempt and then hit 108kg in my third attempt and it was by far and away, my best Snatch of the day despite it being quite rough in reality. In the Clean and Jerk, I opened with 132kg and went on to hit 137kg and I then sailed 150kg which we thought we needed to win the Club Championships. I didn't even go under it. Embarrassing. We actually won the Club Championship though, so all is well. Here are some of my lifts:
The day started out well; I was coaching Gillian who lifted really well considering it was her first competition in a year. This meant I was in the venue from 10 in the morning up until when I competed at three in the afternoon, which was not ideal, but what can you do. Ideally I could have gone somewhere and slept after the weigh in but that was not to be. It was worth it though because Gillian hit a 4kg competition pb in her Clean and Jerk.
Zag came out and lifted really well on the spur of the moment because he was not going to lift at all. He is going on holidays today and his training, like mine, has been stuttering because of his double jobbing. He Snatched a competition pb with 101kg and Clean and Jerked 125kg and his 101kg was pretty much a Power Snatch.
By the time I was lifting in the fourth group, I felt pretty drained and found it very hard to get myself going in my warm up. My Snatch warm up was dreadful and after hitting 100 for two singles before going out, I missed 105kg in my opener which was very, very silly. I hit it in my second attempt, but the lift was as ugly as the face of a bulldog chewing on a wasp. Wayne told me that my hips were shooting up far too early and that I needed to get my hips into the pull straight from teh ground and I focused on this. My 108kg was still didgy, but a far better lift and I hit it when I felt as rough as a badger's a%s*. My legs felt drained and very tight and I had that feeling you get when you stay up too late when you are already tired.
After the snatches finished I started to feel more like myself and like I had woken up. My Clean and Jerk warm up went relatively well, so I put up my opener to 132 instead of 130. Very low figures, but I felt very low. I hit 132kg very easily and then hit 137kg nicely also. We waited out to see what I would have to lift, but we were never told by the person in charge. thinking we would need something big, Harry and Sami put 150kg on the bar and I did a nice high pull and completely sailed out of it. At least I know how it feels now and maybe next time I will borrow someone else's balls if mine disappear like that again.
All in all, I am really happy that my current phase of training is now over and that I got my first warm up competition out of the way. Onwards and upwards! These were the heaviest weights I have hit since the end of July when I first got my hip injury. I will get my 272kg total in the London Open on December 4th.
Showing posts with label Zag. Show all posts
Showing posts with label Zag. Show all posts
Sunday 17 October 2010
Wednesday 6 October 2010
Wednesday's wrath
I only have half a week left in my current program. The squatting is very tough, but I am getting stronger and that is the important thing. I only have one squatting workout left thank God and I will do it on Sunday. 15 doubles is a lot of doubles, but I am getting through it and more importantly, improving my numbers. I trust Wayne and I will continue to go along with his advice. Last week was a lighter week which proved a blessing because I was very busy all week and was taking the Weightlifting Level Two coaching course on Saturday and Sunday.
I have a competition on Saturday week which I am really looking forward to. I love lifting on the platform and I always lift well in competitions. This comp will be used to set me up for London where I will qualify for the European Championships with the needed 272kg total.
Here is the Clean and Jerk companion to last week's post where John Broz gives his advice to Zag for what he needs with his Clean and Jerk. There is also the latet ECB video, so hopefully you will enjoy all of them and you are enjoying your training.
I have a competition on Saturday week which I am really looking forward to. I love lifting on the platform and I always lift well in competitions. This comp will be used to set me up for London where I will qualify for the European Championships with the needed 272kg total.
Here is the Clean and Jerk companion to last week's post where John Broz gives his advice to Zag for what he needs with his Clean and Jerk. There is also the latet ECB video, so hopefully you will enjoy all of them and you are enjoying your training.
Friday 1 October 2010
Friday's fruity Snatching.
So. I have made a long term decision. I am now Snatching with a collar to collar grip. Before, it was very narrow and I did not have the flexibility to go wider. I am now more flexible--I still have a ways to go yet-- and I am far more able to get into position. For the first time, I feel like can open up at the start of my pull and although I am not string in the position yet, I will get there.
I worked up to six doubles with 90kg in the Snatch tonight at around 9 in the evening and Murph was there to help me. Without him, I would not have lifted nearly as well. I was too tense at the start of my pull which led to my arms swinging the bar as opposed to pulling myself under the bar. I relaxed completely and then tightened up the scaps while trying to relax everything else. It helped quite a bit. Murph is awesome.
I am also doing my fifteen doubles in the squat twice a week and it is demanding to say the least. Once it gets me stronger, I will be a happy camper. I have another week of my current program left and then I will be on to something different. As I am so busy with my regular job, coaching and alongside Zag, looking after ECB, my training time is limited to say the least. I have to be as productive as I can with the time and cns energy that I have.
Here is something I never published before. This was a present to Sami that I knew he would like. John Broz gave Sami the coaching advice he would offer if he was his coach. Here it is and here is Sami's lift with 105kg that he was looking at.
Here is the man beast that is Chigishev Snatching 210kg and making it look impossibly fast. I have never seen a save like this before and it shows just how strong the man is. He can lift in East Coast Barbell any day.
Here is another awesome lifter. Klokov. Need I say more?
I worked up to six doubles with 90kg in the Snatch tonight at around 9 in the evening and Murph was there to help me. Without him, I would not have lifted nearly as well. I was too tense at the start of my pull which led to my arms swinging the bar as opposed to pulling myself under the bar. I relaxed completely and then tightened up the scaps while trying to relax everything else. It helped quite a bit. Murph is awesome.
I am also doing my fifteen doubles in the squat twice a week and it is demanding to say the least. Once it gets me stronger, I will be a happy camper. I have another week of my current program left and then I will be on to something different. As I am so busy with my regular job, coaching and alongside Zag, looking after ECB, my training time is limited to say the least. I have to be as productive as I can with the time and cns energy that I have.
Here is something I never published before. This was a present to Sami that I knew he would like. John Broz gave Sami the coaching advice he would offer if he was his coach. Here it is and here is Sami's lift with 105kg that he was looking at.
Here is the man beast that is Chigishev Snatching 210kg and making it look impossibly fast. I have never seen a save like this before and it shows just how strong the man is. He can lift in East Coast Barbell any day.
Here is another awesome lifter. Klokov. Need I say more?
Tuesday 17 August 2010
Tuesday's trip down (short term) memory lane
It has been a manic last few days, but all is well. On Saturday morning we had Blackrock rugby club come and do their testing in ECB before the Irish weightlifting squad had its two day training camp. Here are some of the highlights of the week's training:
The Saturday session turned out to be good fun and very productive for everyone. The ball started rolling with some vertical jump testing and this was followed by a quick session where we Snatched up to 85% or so and then Back Squatted up to 80% for a double. Maybe two hours later the second session started where we Snatched to a max of the day and did the same with the Clean and Jerk and Front Squat.
There were several great lifts, but none more so than Wayne Healy hitting his 230 total to qualify for the World Championships as a 62kg lifter. Even though one or two lifts were slightly out of place, Wayne had the experience and composure to settle into the lift and grind it out. Murph hit an awesome 102 Snatch and Cathal Twaddle nailed 96 like it was not even there. James Small did really well with his 95 Snatch and pulled off a gravity defying save when it looked like the bar would go anywhere but overhead. Matthew McCoy, Aaron Small and Neil Doogan all lifted really well also and Zag was Snatching in defiance of the last few month's training limitations. Kris Greene continues to improve and if ever a man was built for weightlifting, it is Kris. Paudie Roche hit an outstanding 94kg in the Clean and Jerk and looking at the lift, it is clear there is far more in the tank. Byrdie hit 113/145 in a convincing manner also. Thanks to all the coaches for their help and to Wayne Healy who did the majority of the organising.
As for my own lifting, I hit 113kg in the Snatch and 142.5kg in the Clean and Jerk on the Saturday. I was disappointed to hit this little, but it was up from 112.5/140 from the week earlier and each Saturday session keeps trickling up. On the Sunday session, all the lifters did remarkably well considering the team bonding session on the Saturday night in Bray. We are all an awesome wolf pack. None of us were feeling fresh in any sense of the word, but this is where team spirit comes into the equation! Zag hit 98kg in the Snatch and I hit 110, while Byrdie hit 111. He needed a bit of this treatment and it spiced up his lifting. He hit 146kg in the Clean and Jerk which again, defied more than I can comprehend. I hit 137.5kg in the Clean and Jerk. It felt hideous, but I needed to get the lift just to get one over on the part of my mind that was screaming at me to call it a day and leave it there.
I have another two weeks in my current training phase. It is very hard, but as I was told on Saturday night: " Shut up and get on with it!"
The Saturday session turned out to be good fun and very productive for everyone. The ball started rolling with some vertical jump testing and this was followed by a quick session where we Snatched up to 85% or so and then Back Squatted up to 80% for a double. Maybe two hours later the second session started where we Snatched to a max of the day and did the same with the Clean and Jerk and Front Squat.
There were several great lifts, but none more so than Wayne Healy hitting his 230 total to qualify for the World Championships as a 62kg lifter. Even though one or two lifts were slightly out of place, Wayne had the experience and composure to settle into the lift and grind it out. Murph hit an awesome 102 Snatch and Cathal Twaddle nailed 96 like it was not even there. James Small did really well with his 95 Snatch and pulled off a gravity defying save when it looked like the bar would go anywhere but overhead. Matthew McCoy, Aaron Small and Neil Doogan all lifted really well also and Zag was Snatching in defiance of the last few month's training limitations. Kris Greene continues to improve and if ever a man was built for weightlifting, it is Kris. Paudie Roche hit an outstanding 94kg in the Clean and Jerk and looking at the lift, it is clear there is far more in the tank. Byrdie hit 113/145 in a convincing manner also. Thanks to all the coaches for their help and to Wayne Healy who did the majority of the organising.
As for my own lifting, I hit 113kg in the Snatch and 142.5kg in the Clean and Jerk on the Saturday. I was disappointed to hit this little, but it was up from 112.5/140 from the week earlier and each Saturday session keeps trickling up. On the Sunday session, all the lifters did remarkably well considering the team bonding session on the Saturday night in Bray. We are all an awesome wolf pack. None of us were feeling fresh in any sense of the word, but this is where team spirit comes into the equation! Zag hit 98kg in the Snatch and I hit 110, while Byrdie hit 111. He needed a bit of this treatment and it spiced up his lifting. He hit 146kg in the Clean and Jerk which again, defied more than I can comprehend. I hit 137.5kg in the Clean and Jerk. It felt hideous, but I needed to get the lift just to get one over on the part of my mind that was screaming at me to call it a day and leave it there.
I have another two weeks in my current training phase. It is very hard, but as I was told on Saturday night: " Shut up and get on with it!"
Thursday 27 May 2010
Wednesday's war whoop
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:
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:
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!
Sunday 25 April 2010
National's napalm in the morning
I ended up competing well yesterday and enjoyed myself in the process. There were a good few lifters who could not make it and were missed, but everyone who came gave it their all. I ended up hitting my targets of 116/147 and had a good day at the office. Zag hit 100/128 and missed the Jerk on 135kg. Byrdie hit 110/146 and made the Jerk that eluded him in the Europeans. Cillian hit pb's also as did many other lifters. All in all, it was a great competition. Here is what I did:
I weighed in at an easy 93.3kg. I cleaned up the diet over the last few weeks and dropped around 2kg of fat, so I ended up going down to 93.3kg because I knew that if I hit my targets at that weight, I would get a 300 sinclair for the first time. After the weigh in I ended up going home for two hours to chill out--Irish competitions only have one weigh in due to small numbers-- and I came back afterwards.
I lifted in the last group and my warm up went swimmingly. After ten minutes or so, I looked across at Alex--A Latvian lifter in his first Irish competition. He wore runners when lifting!--who was just having a good time. I recognised that I was getting far too intense and then I just chilled out a bit and ended up Snatching well. Here was my warm up: 3x2@40 1x2@60 1x1@80, 90, 99, 104--I actually Power Snatched my last two warm ups because although my technique felt great, I was not finishing the pull.
My opener was with 108kg and it was fast, but hit out front a little so I had to adjust at the bottom a bit before rising. This was the first time I have ever been able to do this in a competition. I then moved onto 112kg and this felt far more in the groove and for my third attempt I went up to 116kg which I had missed in my last two competitions. This felt sweet again and it was the way I lifted, rather than the weight, that pleased me. I can feel my technique getting sharper and it was very encouraging.
For the Clean and Jerks, I warmed up with doubles with 60 and then singles with 80, 100, 115, 125 and my last warm up was with 131kg which I actually missed in the Jerk! I went out a few minutes later to an opener of 137kg and hit it pretty easily. Looking at the videos I can see my weight was not over the bar enough and that I was leaning back a little much in all the Cleans and using my back a little early. This should be easily fixable. I then went up to 143kg and 147kg for my final attempt. Like my Snatch, this was a 1kg pb and I was happy to get it because I have not been hitting many heavy Clean and Jerks lately.
I am already looking forward to the Ulster Open on May 29th and I should be hitting bigger weights as I am two weeks into my competition period of training and this will get me used to the heavier Clean and Jerks again. What I want in Ulster is 118/150. One step at a time and if it is there, I will go and get it. If not, so be it. I need to keep getting stronger and more disciplined in the mind and I should be getting the lifts that I have the potential to get. Love the journey.
I only have a few videos, so liet me know if you have any constructive criticism:
I weighed in at an easy 93.3kg. I cleaned up the diet over the last few weeks and dropped around 2kg of fat, so I ended up going down to 93.3kg because I knew that if I hit my targets at that weight, I would get a 300 sinclair for the first time. After the weigh in I ended up going home for two hours to chill out--Irish competitions only have one weigh in due to small numbers-- and I came back afterwards.
I lifted in the last group and my warm up went swimmingly. After ten minutes or so, I looked across at Alex--A Latvian lifter in his first Irish competition. He wore runners when lifting!--who was just having a good time. I recognised that I was getting far too intense and then I just chilled out a bit and ended up Snatching well. Here was my warm up: 3x2@40 1x2@60 1x1@80, 90, 99, 104--I actually Power Snatched my last two warm ups because although my technique felt great, I was not finishing the pull.
My opener was with 108kg and it was fast, but hit out front a little so I had to adjust at the bottom a bit before rising. This was the first time I have ever been able to do this in a competition. I then moved onto 112kg and this felt far more in the groove and for my third attempt I went up to 116kg which I had missed in my last two competitions. This felt sweet again and it was the way I lifted, rather than the weight, that pleased me. I can feel my technique getting sharper and it was very encouraging.
For the Clean and Jerks, I warmed up with doubles with 60 and then singles with 80, 100, 115, 125 and my last warm up was with 131kg which I actually missed in the Jerk! I went out a few minutes later to an opener of 137kg and hit it pretty easily. Looking at the videos I can see my weight was not over the bar enough and that I was leaning back a little much in all the Cleans and using my back a little early. This should be easily fixable. I then went up to 143kg and 147kg for my final attempt. Like my Snatch, this was a 1kg pb and I was happy to get it because I have not been hitting many heavy Clean and Jerks lately.
I am already looking forward to the Ulster Open on May 29th and I should be hitting bigger weights as I am two weeks into my competition period of training and this will get me used to the heavier Clean and Jerks again. What I want in Ulster is 118/150. One step at a time and if it is there, I will go and get it. If not, so be it. I need to keep getting stronger and more disciplined in the mind and I should be getting the lifts that I have the potential to get. Love the journey.
I only have a few videos, so liet me know if you have any constructive criticism:
Monday 12 April 2010
Sunday's star turn
I have been away for the last few days, hence the lack of updates. I am editing the interview I took with Tom on the last day and also one I took with Sander.
On the last day of the training camp we worked mainly on the Clean and Tom also showed us a variety of active and dynamic warm ups designed to warm up the whole body. We began working on the first pull in the Clean. True to form, Tom had us over-exaggerate a little and had me start my hips a little higher than usual. He also got me to relax my arms and generally relax into the position more while locking up the back. This felt pretty comfortable and I am looking forward to practicing this with heavier weights. Keeping the arms more relaxed will also help emphasise the finish of the pull, and therefore the speed and fluidity of the catch.
We then worked on the process of shrugging an empty bar up and whipping the elbows around in the catch. This was an interesting exercise and I found it quite helpful. I already knew this, but was failing the apply the principle that the stronger your finish is, the stronger and more centred your catch will be. We then proceeded to work on this principle with some Power Cleans where I tried to combine a fast hip extension and a shrug. This is always tricky, particularly when you are working on more than one technical point. I can't really focus on more than one point, so the ego needs to be taken out and the mind focused on one coaching cue.
We did more work on the Back Squat technique and again, I found this very tough on my hips and back. I have worked on this for the last week and it is hard, but you have to get to the point where your back is locked and allow the weight get you down a bit farther. It is very demanding because it is my instinct to load up the bar and lift as heavy as I can, but there is a time for that and there is a time for working on your technique. I need to work on both.
Sander showed up to train during the session and he showed us some more soft tissue techniques that are immediately applicable. Here is a link to one of the main influences on his approach to flexibility. Here is another link to an interesting style of soft tissue work that I have found helpful in the past and both Sander and Tom showed me a few different ways to apply the system. I have bought the manual from the website and will learn how to apply it better.
I am currently making the twp part video of Tom's interview as well as an interview with Sander who demonstrates his methods on Zag.
On the last day of the training camp we worked mainly on the Clean and Tom also showed us a variety of active and dynamic warm ups designed to warm up the whole body. We began working on the first pull in the Clean. True to form, Tom had us over-exaggerate a little and had me start my hips a little higher than usual. He also got me to relax my arms and generally relax into the position more while locking up the back. This felt pretty comfortable and I am looking forward to practicing this with heavier weights. Keeping the arms more relaxed will also help emphasise the finish of the pull, and therefore the speed and fluidity of the catch.
We then worked on the process of shrugging an empty bar up and whipping the elbows around in the catch. This was an interesting exercise and I found it quite helpful. I already knew this, but was failing the apply the principle that the stronger your finish is, the stronger and more centred your catch will be. We then proceeded to work on this principle with some Power Cleans where I tried to combine a fast hip extension and a shrug. This is always tricky, particularly when you are working on more than one technical point. I can't really focus on more than one point, so the ego needs to be taken out and the mind focused on one coaching cue.
We did more work on the Back Squat technique and again, I found this very tough on my hips and back. I have worked on this for the last week and it is hard, but you have to get to the point where your back is locked and allow the weight get you down a bit farther. It is very demanding because it is my instinct to load up the bar and lift as heavy as I can, but there is a time for that and there is a time for working on your technique. I need to work on both.
Sander showed up to train during the session and he showed us some more soft tissue techniques that are immediately applicable. Here is a link to one of the main influences on his approach to flexibility. Here is another link to an interesting style of soft tissue work that I have found helpful in the past and both Sander and Tom showed me a few different ways to apply the system. I have bought the manual from the website and will learn how to apply it better.
I am currently making the twp part video of Tom's interview as well as an interview with Sander who demonstrates his methods on Zag.
Thursday 8 April 2010
Saturday's snapper
Tom hosted an informal controlled competition in his gym Sportsquest on Saturday. It turned out to be great fun and Zag got a beutiful 3 kg pb with 105kg in the Snatch. I was not in the same mode and was actually quite stiff from all the soft tissue work on the Friday. I felt good, but lacked that bit of pop needed to Snatch a new pb.
As you will see in the video below, I have videos of everyone except for Ryan Shinn. Zag lifted extremely well and his obvious improvements in the catch position of the lift were obvious. He had geared himself up for this all week and as you will see in the video, there is more to come. I only Snatched my opener of 108kg and missed 113kg twice. The finish and the speed were not there and I felt very disappointed. My postural muscles and upper back and shoulders were pretty stiff and I did not display the improved first pull I had worked on. Loking back on it now I can see why this happened, but at the time I allowed my disappointment to affect my Clean and Jerks and again, I only lifted my opener of 130kg which is usually a solid Power Clean and Jerk. I was pretty tired and let my expectations get in the way of simply going with the flow and emjoying the moment. I will learn from the experience though.
I have included a short interview with a Dutch weightlifting legend towards the end on the video and he lifted some serious numbers back in the day. He is 48 years old and after 4 months back training after a number of years off, he is an animal! Have a look at the video below and leave any constructive criticism you think may help.
As you will see in the video below, I have videos of everyone except for Ryan Shinn. Zag lifted extremely well and his obvious improvements in the catch position of the lift were obvious. He had geared himself up for this all week and as you will see in the video, there is more to come. I only Snatched my opener of 108kg and missed 113kg twice. The finish and the speed were not there and I felt very disappointed. My postural muscles and upper back and shoulders were pretty stiff and I did not display the improved first pull I had worked on. Loking back on it now I can see why this happened, but at the time I allowed my disappointment to affect my Clean and Jerks and again, I only lifted my opener of 130kg which is usually a solid Power Clean and Jerk. I was pretty tired and let my expectations get in the way of simply going with the flow and emjoying the moment. I will learn from the experience though.
I have included a short interview with a Dutch weightlifting legend towards the end on the video and he lifted some serious numbers back in the day. He is 48 years old and after 4 months back training after a number of years off, he is an animal! Have a look at the video below and leave any constructive criticism you think may help.
Monday 5 April 2010
Friday's fanclub
This turned out to be an incredibly interesting day for Zag and myself. I got a much better look at Tom's teaching style--and I say teaching, not coaching--and how he progressed the demands placed on both of us. Another amazing experience was being helped by a trainer, Sander Beenders. He is a soft tissue, flexibility and movement expert and he really helped both myself and Sami out. He patiently explained his ideas and applied some of them on us as well as showing us how to stretch each other properly. Here is a link to his mentor and flexibility philosophy. There are several other tricks up his sleeve, so I had a quick interview with him and will put this up over the next week.
For the first workout on the Friday, we worked on the Snatch and the Front Squat. As Murph correctly pointed out, on the video from Thursday's session I was too far behind the bar and I was also too low. Tom deliberately had me over-exaggerate these movements so that I could get the feel of a locked back with all the correct muscles activated. On the Friday, he had me apply the same principles but he got me to put my hips far higher and get over the bar far more. This was the teaching progression and although it was frustrating at first, it worked because I was able to Snatch 100kg with my hips high and back locked. It felt very different to anything I had ever done before, but when I came over to him last June for the first time, I would not have been physically ready for this position.
When we Front Squatted afterwards, he had me change my technique slightly in that I am not quite as vertical and my stance is wider. These squats murder my hips but they are a form of active and dynamic flexibility, which is a good thing! Zag was shown a exercise to help improve his Snatch recieving position that is very similar to one shown to Cathal Byrd when he was in the Ukraine training and it is in the video below. Neither of our upper backs or shoulder girdles are strong or flexible enough.
In the second session, we Snatched again but I only worked up to 80 and Zag up to 70. I Clean and Jerked up to 110kg for two singles and then we worked on our Back Squat technique which again was very uncomfortable, but effective. The idea was to open up the hips to allow the Back to stay locked and get the legs to do the work rather than the back. This mobility will greatly enhance our positioning in the Classical lifts and purposely going wider like this is fantanstic for improving my hip tragedy. The video below shows what I am talking about.
Tom's teaching style is to over-emphasise the aspects he wants to change so that when it comes to implementing them, there is a realistic balance between the new approach and what you have worked on before. I came to realise over the days that there was a clear progression from how he was coaching me from June last year to this last week and the progression was based on my improved technique, strength and physical condition.
At the end of the second session, Sander came into the gym and after every stretch I did 3 Overhead squats in bare feet and the progression in my positioning was staggering as well as the effect the work had on opening up my shoulder girdle, hips, upper back and chest. As soon as I can, I will post the interview with him which also has him working on Zag's shoulders.
Have a look at the video below and let me know what you think.
For the first workout on the Friday, we worked on the Snatch and the Front Squat. As Murph correctly pointed out, on the video from Thursday's session I was too far behind the bar and I was also too low. Tom deliberately had me over-exaggerate these movements so that I could get the feel of a locked back with all the correct muscles activated. On the Friday, he had me apply the same principles but he got me to put my hips far higher and get over the bar far more. This was the teaching progression and although it was frustrating at first, it worked because I was able to Snatch 100kg with my hips high and back locked. It felt very different to anything I had ever done before, but when I came over to him last June for the first time, I would not have been physically ready for this position.
When we Front Squatted afterwards, he had me change my technique slightly in that I am not quite as vertical and my stance is wider. These squats murder my hips but they are a form of active and dynamic flexibility, which is a good thing! Zag was shown a exercise to help improve his Snatch recieving position that is very similar to one shown to Cathal Byrd when he was in the Ukraine training and it is in the video below. Neither of our upper backs or shoulder girdles are strong or flexible enough.
In the second session, we Snatched again but I only worked up to 80 and Zag up to 70. I Clean and Jerked up to 110kg for two singles and then we worked on our Back Squat technique which again was very uncomfortable, but effective. The idea was to open up the hips to allow the Back to stay locked and get the legs to do the work rather than the back. This mobility will greatly enhance our positioning in the Classical lifts and purposely going wider like this is fantanstic for improving my hip tragedy. The video below shows what I am talking about.
Tom's teaching style is to over-emphasise the aspects he wants to change so that when it comes to implementing them, there is a realistic balance between the new approach and what you have worked on before. I came to realise over the days that there was a clear progression from how he was coaching me from June last year to this last week and the progression was based on my improved technique, strength and physical condition.
At the end of the second session, Sander came into the gym and after every stretch I did 3 Overhead squats in bare feet and the progression in my positioning was staggering as well as the effect the work had on opening up my shoulder girdle, hips, upper back and chest. As soon as I can, I will post the interview with him which also has him working on Zag's shoulders.
Have a look at the video below and let me know what you think.
Saturday 3 April 2010
Thursday's tenacity
We only trained once again today and although it was frustrating working on weaknesses, that is why myself and Zag came here. The focus was on the first pull in the Snatch while yesterday it was on the catch portion of the lift. Tom had me start from the top of the first pull going down and we started off using 25kg bumper plates to raise the height. Within twenty minutes I was able to get down to the floor and get pretty well locked in from the bottom.
The main coaching queues were really forcibly getting the knees out in the bottom; focusing on gettting the scapula down and back, rather than just back which in turn got the chest out; elbows brought back around clockwise to open up the chest and lock up the upper back and the chin tucked in rather than jutting out. Obviously focusing on all these actions and tensing the appropriate muscles was tiring, but if it is turned into a habit and I get more efficient and mobile in those areas, all will be good. I worked up to a few Power Snatches with 80kg.
We also worked on the Power Clean and Power Jerk and the focus points were keeping the back locked a lot more than I had previously and to maintain that back lock in the catch. The principles seem to be the same throughout the lifts and I found this helpful. I worked up to 3 singles with 110 and then went on to his modified RDL exercise that is a great back exercise for me. I find it good for muscle education and also strength in the lower lumbar area. We did a lot of soft tissue work on the upper back and shoulders that we both found very helpful also.
David mentioned a valid point the other day when he commented that the weights we were lifting were too light and that we were doing too much functional work. Firstly, the weights were very light, but I think when you are trying to learn a new skill and also trying to get your body to function in a manner that it never has before, throwing too much weight on is not a good idea. Fatigue is not conducive to learning and what I am focusing on is learning skill for weightlifting technique and I am also trying to teach my body how to move in ways that it is capable of, but it still has to be learnt. When it is time to cement that learning with volume and intensity, then I will go hell for leather and I will enjoy the process.
Secondly, the reason why we do the functional training is for long term physical health. I will be weightlifting 2 years in May and I find that my physical condition is improving all the time. This is because of the time I spend improving my mobility, flexibility, diet and soft tissue health. There are weightlifters I know and their body is a mess. I do not want this. I love weightlifting and I love training. I think that weightlifting should improve one's health, not break down the body and it is my opinion that spending time working on the above factors is necessary for me in order to improve my body's ability to function and in turn, allow the body to lift with the technique that I know I am capable of. I will not compromise my long term health. Have a look at the video below and let me know what you think.
The main coaching queues were really forcibly getting the knees out in the bottom; focusing on gettting the scapula down and back, rather than just back which in turn got the chest out; elbows brought back around clockwise to open up the chest and lock up the upper back and the chin tucked in rather than jutting out. Obviously focusing on all these actions and tensing the appropriate muscles was tiring, but if it is turned into a habit and I get more efficient and mobile in those areas, all will be good. I worked up to a few Power Snatches with 80kg.
We also worked on the Power Clean and Power Jerk and the focus points were keeping the back locked a lot more than I had previously and to maintain that back lock in the catch. The principles seem to be the same throughout the lifts and I found this helpful. I worked up to 3 singles with 110 and then went on to his modified RDL exercise that is a great back exercise for me. I find it good for muscle education and also strength in the lower lumbar area. We did a lot of soft tissue work on the upper back and shoulders that we both found very helpful also.
David mentioned a valid point the other day when he commented that the weights we were lifting were too light and that we were doing too much functional work. Firstly, the weights were very light, but I think when you are trying to learn a new skill and also trying to get your body to function in a manner that it never has before, throwing too much weight on is not a good idea. Fatigue is not conducive to learning and what I am focusing on is learning skill for weightlifting technique and I am also trying to teach my body how to move in ways that it is capable of, but it still has to be learnt. When it is time to cement that learning with volume and intensity, then I will go hell for leather and I will enjoy the process.
Secondly, the reason why we do the functional training is for long term physical health. I will be weightlifting 2 years in May and I find that my physical condition is improving all the time. This is because of the time I spend improving my mobility, flexibility, diet and soft tissue health. There are weightlifters I know and their body is a mess. I do not want this. I love weightlifting and I love training. I think that weightlifting should improve one's health, not break down the body and it is my opinion that spending time working on the above factors is necessary for me in order to improve my body's ability to function and in turn, allow the body to lift with the technique that I know I am capable of. I will not compromise my long term health. Have a look at the video below and let me know what you think.
Thursday 1 April 2010
Wednesday’s wanderlust
Myself and Zag flew over mid-afternoon to Amsterdam and as usually happens when travelling, had far less time than we imagined to get ready for training. It felt great to be back in the Sportquest gym, and although I could feel the three flights in two days in my bones, I was happy.
We started off with an assessment of our quality of movement. We went on to work on some Overhead Squatting but in between we did various soft tissue release work focusing on our shoulders and pecs as well as some dynamic warm up movements such as a jumping squat and lunge movement. Tom then asked us to perform close grip (hand to hand) overhead squats. It’s a exercise/movement that he uses to analyse how mobile his lifters are from time to time. His lifter Safak had an extremely hyper-mobile back & shoulder girdle. Myself and Zag obviously need some work in this area.
We then went on to the Hang Snatch so that we could work on our catch. The main coaching point was to keep the back locked throughout the pull and the catch. Neither myself or Zag were doing this properly; both us of had the habit of keeping it relatively tight throughout the pull, relaxing on the way down and then locking it again. We also both have the habit of jutting our chin out throughout the pull and the catch and this causes the body to be out of line and also makes the catch harder. He was telling me in particular, to adjust the chin at the bottom of each rep so that it becomes automatic. I worked up to four doubles with 90 and Zag worked up to four singles with 80.
The Hang Power Clean and Squat Jerk were next. Again, neither of us were used to the Hang Power Clean and we had never performed the Squat Jerk before. One thing the latter movement is really excellent for is keeping the back tight throughout the catch. Any time I relaxed my back and shoulders at all, the barbell fell to the floor. After 15 minutes of this movement where I worked up to a few singles with 90, my basic movement skills and co-ordination were shot. The workout was pretty late and the travelling had both of us in a slightly altered state.
The last two things we did were an exercise that is like a Good Morning Lunge for a few very light sets and abdominal routine. Tom did some soft tissue work at the end where he rinsed out all around my hip area and my adductors—which are slightly bruised today!—and my hips felt the looser for it. I think it will take another day or two until I am at my sharpest, but we are both really glad we came over as there is a lot to try and learn in five days. Have a look at the video and let me know what you think.
We started off with an assessment of our quality of movement. We went on to work on some Overhead Squatting but in between we did various soft tissue release work focusing on our shoulders and pecs as well as some dynamic warm up movements such as a jumping squat and lunge movement. Tom then asked us to perform close grip (hand to hand) overhead squats. It’s a exercise/movement that he uses to analyse how mobile his lifters are from time to time. His lifter Safak had an extremely hyper-mobile back & shoulder girdle. Myself and Zag obviously need some work in this area.
We then went on to the Hang Snatch so that we could work on our catch. The main coaching point was to keep the back locked throughout the pull and the catch. Neither myself or Zag were doing this properly; both us of had the habit of keeping it relatively tight throughout the pull, relaxing on the way down and then locking it again. We also both have the habit of jutting our chin out throughout the pull and the catch and this causes the body to be out of line and also makes the catch harder. He was telling me in particular, to adjust the chin at the bottom of each rep so that it becomes automatic. I worked up to four doubles with 90 and Zag worked up to four singles with 80.
The Hang Power Clean and Squat Jerk were next. Again, neither of us were used to the Hang Power Clean and we had never performed the Squat Jerk before. One thing the latter movement is really excellent for is keeping the back tight throughout the catch. Any time I relaxed my back and shoulders at all, the barbell fell to the floor. After 15 minutes of this movement where I worked up to a few singles with 90, my basic movement skills and co-ordination were shot. The workout was pretty late and the travelling had both of us in a slightly altered state.
The last two things we did were an exercise that is like a Good Morning Lunge for a few very light sets and abdominal routine. Tom did some soft tissue work at the end where he rinsed out all around my hip area and my adductors—which are slightly bruised today!—and my hips felt the looser for it. I think it will take another day or two until I am at my sharpest, but we are both really glad we came over as there is a lot to try and learn in five days. Have a look at the video and let me know what you think.
Sunday 28 March 2010
Saturday's steadfast Snatching
Myself and Zag rocked up for an early Saturday morning session and it turned out to be a fruitful one. Harry got in on the act and is gradually training himself back from oblivion. The quality of his movement continues to progress and with more work and planning, his shoulder should get better also.
I had a great warm up using the Z-health joint warm up, the Power plate and also some pre-hab exercises for the glutes, hips and mid back. I followed this with my back mobility stuff and skill work with the bar and then the ball was rolling.
Snatch--3x3@40 1x1@60, 80, 90, 100--This was the first time I have worked up to 100 for a double with my new grip. As you will see in the video below, I needed to focus on locking everything up in the first pull and also on finishing my extension up in the second pull. I still have a lot more extension there to employ.
I then decided to go for the 100 to 110 jump that I was not able to make in January and February. It was more to test my focus and concentration, rather than a logistic need to make the jump. I got the lift and it was far better than either of my 100's. In the video I can see that I still have more at the top of my pull-- I think this may be the reason that I had to take a few steps forward in the catch--so that is an encouraging thing to work on. Zag was working on his technique and the rhythm of his lifts with 90kg.
I then lifted up to 110 in the Clean and Jerk and they felt very sharp and snappy. My cleans felt fluent and my Jerk felt like it should for the first time in around two weeks. I focused on getting the exposive leg drive and also on driving myself under the bar explosively in the catch.
I finished up with some back squats and worked up to 160 for a double and then went back to 140 for three triples to get in a little more work load. My legs have had a six day rest and they were not really used to the heavier loads. My recovery week is now officially over. Myself and Zag are off to Amsterdam to train with Tom Bruijen, so we will train on Monday and have a day off on Tuesday. From Wednesday, we will be training either every day or twice a day unril we get back on Monday morning.
I had a great warm up using the Z-health joint warm up, the Power plate and also some pre-hab exercises for the glutes, hips and mid back. I followed this with my back mobility stuff and skill work with the bar and then the ball was rolling.
Snatch--3x3@40 1x1@60, 80, 90, 100--This was the first time I have worked up to 100 for a double with my new grip. As you will see in the video below, I needed to focus on locking everything up in the first pull and also on finishing my extension up in the second pull. I still have a lot more extension there to employ.
I then decided to go for the 100 to 110 jump that I was not able to make in January and February. It was more to test my focus and concentration, rather than a logistic need to make the jump. I got the lift and it was far better than either of my 100's. In the video I can see that I still have more at the top of my pull-- I think this may be the reason that I had to take a few steps forward in the catch--so that is an encouraging thing to work on. Zag was working on his technique and the rhythm of his lifts with 90kg.
I then lifted up to 110 in the Clean and Jerk and they felt very sharp and snappy. My cleans felt fluent and my Jerk felt like it should for the first time in around two weeks. I focused on getting the exposive leg drive and also on driving myself under the bar explosively in the catch.
I finished up with some back squats and worked up to 160 for a double and then went back to 140 for three triples to get in a little more work load. My legs have had a six day rest and they were not really used to the heavier loads. My recovery week is now officially over. Myself and Zag are off to Amsterdam to train with Tom Bruijen, so we will train on Monday and have a day off on Tuesday. From Wednesday, we will be training either every day or twice a day unril we get back on Monday morning.
Monday 22 March 2010
Squad session shenanigans
The weekend was a successful one for Irish weightlifitng. Not everyone was able to make it, but we still had around eighteen to twenty lifters show up and generally, everyone lifted well. Thanks again to all the coaches involved and all the people who organised the weekend.
Saturday morning had us start off with a talk on warming up and flexibility for weightlifting from Alex and afterwards, we did a short power up session to wake the body and the nervous system. I Snatched up to 70 for two singles and did some skill work with 60kg and the bar for the Jerk. We then had a break and after that, a talk with a lady from the Sports' Council on anti-doping measures and what to avoid in everyday over the counter medicines, psuedoephedrine being the main culprit. We then went into our second session of the day where everyone went to max. Zag got a 1kg pb with 102kg in the Snatch. Cillian hit several pb's with a 3kg jump in the Snatch and the Clean and Jerk. Laura also hit a 1kg in the Jerk as did Murph with his lovely 122kg that did not look like a max at all. Everyone else generally lifted very well, including Kris Greene who is only lifting for the last month and has Power Snatched 85 and Clean and Jerked 112 weighing 71kg! Byrdie Snatched 115 again and narrowly missed 116 a few times. Here is what I did:
Snatch--2x2@50, 70 1x1@80, 90, 100, 105, 109, 113--as you will see in the video I had to go for quite a little run for this one. I then missed 115 twice and got 116kg for a 1kg pb. I missed 117 which was just a bit slow.
Clean and Jerk--Myself and Byrdie were rushing to fit time into our Clean and Jerks so we took big jumps and did not really have that much rest. I worked up to singles with 125, 133 and then 139. I then Cleaned 143 twice but missed the Jerk and I then failed to Clean 144 because although it was very high, I pulled back on it too much and ended up behind the bar. We had to leave it then because we had run out of time for the hall and had to leave.
Sunday morning had us lifting only once and I followed Byrdie with what he was doing generally. I was a little tight and fatigued from the previous day so I Snatched up to 105 and then missed 108. I got it on my second attempt but it was ugly and I was not feeling the Mae West so I left it there. Byrdie worked up to 110 and missed 112 a few times. I then worked up to an easy single with 120kg in the Clean and Jerk and I left it there. Alex then led a stretching session and I felt far better afterwards when it was coupled with some work on the cardboard roller.
Have a look at the video below. I did not get that many videos so apologies if people are not showing in it. Hopefully we will be able to have another squad session in the next few months because there was some great work done over the weekend.
Saturday morning had us start off with a talk on warming up and flexibility for weightlifting from Alex and afterwards, we did a short power up session to wake the body and the nervous system. I Snatched up to 70 for two singles and did some skill work with 60kg and the bar for the Jerk. We then had a break and after that, a talk with a lady from the Sports' Council on anti-doping measures and what to avoid in everyday over the counter medicines, psuedoephedrine being the main culprit. We then went into our second session of the day where everyone went to max. Zag got a 1kg pb with 102kg in the Snatch. Cillian hit several pb's with a 3kg jump in the Snatch and the Clean and Jerk. Laura also hit a 1kg in the Jerk as did Murph with his lovely 122kg that did not look like a max at all. Everyone else generally lifted very well, including Kris Greene who is only lifting for the last month and has Power Snatched 85 and Clean and Jerked 112 weighing 71kg! Byrdie Snatched 115 again and narrowly missed 116 a few times. Here is what I did:
Snatch--2x2@50, 70 1x1@80, 90, 100, 105, 109, 113--as you will see in the video I had to go for quite a little run for this one. I then missed 115 twice and got 116kg for a 1kg pb. I missed 117 which was just a bit slow.
Clean and Jerk--Myself and Byrdie were rushing to fit time into our Clean and Jerks so we took big jumps and did not really have that much rest. I worked up to singles with 125, 133 and then 139. I then Cleaned 143 twice but missed the Jerk and I then failed to Clean 144 because although it was very high, I pulled back on it too much and ended up behind the bar. We had to leave it then because we had run out of time for the hall and had to leave.
Sunday morning had us lifting only once and I followed Byrdie with what he was doing generally. I was a little tight and fatigued from the previous day so I Snatched up to 105 and then missed 108. I got it on my second attempt but it was ugly and I was not feeling the Mae West so I left it there. Byrdie worked up to 110 and missed 112 a few times. I then worked up to an easy single with 120kg in the Clean and Jerk and I left it there. Alex then led a stretching session and I felt far better afterwards when it was coupled with some work on the cardboard roller.
Have a look at the video below. I did not get that many videos so apologies if people are not showing in it. Hopefully we will be able to have another squad session in the next few months because there was some great work done over the weekend.
Tuesday 16 March 2010
Monday made easy
I was pretty stiff on Sunday and I was not the most energised person in the world, so I had a nice and light session on the Monday. I felt great after the session because I did a very comprehensive warm up and lots of bar work. I worked up to three Snatches with 90kg and two Power Clean and Jerks with 105kg and finished off with three triples with 145kg. All the weights were enough to tax the system but leave feeling energised and fresher afterwards.
I ended up using Colin's cardboard roller for my hips, glutes, IT bands, calves and quads. I also did some stretching with Harry and Zag. I had an ART session this evening in Port Laois to sort out my right shoulder and give me a general tune up. I will train tomorrow morning because I have a bank holiday and then I will train again on Thursday, with Friday being a light active recovery session. This should lead me in nicely for the Irish squad session in Coolmine, Dublin over the weekend. I will be aiming to lift heavier on Saturday than I did in Limerick last Saturday.
Here is a blooper reel video from the Weekend and also a few clips from when we were trapped in Gatwick airport trying to get home from our training camp in Woking. Paudie is the star yet again, but I think the rest of us can deal with that.
I ended up using Colin's cardboard roller for my hips, glutes, IT bands, calves and quads. I also did some stretching with Harry and Zag. I had an ART session this evening in Port Laois to sort out my right shoulder and give me a general tune up. I will train tomorrow morning because I have a bank holiday and then I will train again on Thursday, with Friday being a light active recovery session. This should lead me in nicely for the Irish squad session in Coolmine, Dublin over the weekend. I will be aiming to lift heavier on Saturday than I did in Limerick last Saturday.
Here is a blooper reel video from the Weekend and also a few clips from when we were trapped in Gatwick airport trying to get home from our training camp in Woking. Paudie is the star yet again, but I think the rest of us can deal with that.
Sunday 14 March 2010
Saturday's snarling Snatching
Myself, Zag and Laura went down to Limerick yesterday to train with Murph, Sean O'Sullivan, Paudie Roche and Cathal Byrd. It went swimmingly for all and better than expected for me. We had a very short power up session to begin with--I Snatched up to 60 for two doubles and did plenty of bar work and left it there. We then had a bit of lunch and watched Ireland play Wales in Croke Park and we were all suitably fired up from rugby and double espressoes for our second session.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Sunday 7 March 2010
Saturday's staple lifting
I had a great training session on Saturday. Friday's active recovery session set me up--I worked up to four singles in the Snatch with 80kg and three singles with 130 in the Front Squat--and I was raring to go the following day. After five minutes on the power plate and doing my back mobility drills, I started with my bar work for the Snatch. I am really trying to get the feel for what it is like actively keeping the bar close, and pulling myself under the bar. I am improving and getting more comfortable with the bar, and this helped so much with my Jerk technique that I hope it will do the same for my Snatch. Every time I lift with the wider grip it starts to feel more and more natural. The more comfortable I get, the more power I will be able to get out of my extension. There is no point worrying about my back, so I will continue to work on my back mobility, my overall flexibility and when I get to Amsterdam I will focus entirely on locking out my back. Here is what I did:
Snatch--1x2@40 for four doubles, 60 1x1@80, 90, 95, 97 for three singles. These got better all the time. The wider grip is really helping me in the catch and my feet are consistently getting out in the catch and I am keeping the bar closer than usual also. I need to improve on finishing my extension better, but I think that this will improve when the weights get heavier. My bottom catch position is feeling more accurate and comfortable than ever before.
Clean and Jerk--2x2@60 1x1@80, 90, 100, 110, 120, 127 for three singles. Again, I focused on exploding out of my second pull and this helped me get my feet out in the catch position. The weight was fine, but more importantly, my technique felt good and I felt comfortable in the catch position.
Back Squat--1x5@60, 100, 120, 140--These were not heavy at all, but I squatted with a wider stance than normal which made it seem tougher. This was the end of my first week of my 8 weeks leading into the Nationals and the Small Nations. A light week, and it has done wonders because I feel fresh and I have made some nice improvements in my technique. I have a long way to go, but the next seven weeks should be fun, so bring it on.
Sunday 7 February 2010
Saturday's sickener
I competed in Limerick yesterday and thoroughly enjoyed myself. It was great meeting up with the lads again and although I did not lift well, I am really glad I went down. New experiences, new lessons to be learned.
I weighed in at 93.8kg after not having a breakfast and no fluids that morning. I felt good and I had around three hours until I started my warm up--there is only one weigh in time: it's a small, but very well run competition with 25 lifters.
In my warm up,I found it hard to focus on my own lifting and in two weeks time I need to be more disciplined and not allow my concentration wander. Here is what I did:
Snatch--1x2@40, 40, 40, 60, 80 1x1@90, 90, 100, 105
I then missed 110 in my first attempt. It flew up but I started my second pull way too early and did not stay over the bar. Too over-eager! I was too far behind the bar to catch it at all. I then got it pretty easily in my second attempt. I went up to 116 for a pb in my third attempt and there were so many things wrong with the Snatch that it is difficult to know where to start. My balance was off in the lift so I almost fell too far forward which caused me to swing outrageously. The bar went up slowly and was way out of place, while my feet jumped back. I have very rarely felt that out of sync in a lift. I was too anxious and needed to be far more composed mentally. The mind controls the body and my mind was all over the place.
For the Clean and Jerks, things went very pear shaped. As soon as I started with 60kg, for some reason I was blacking out at the top of my Cleans. This has never happened before, but I went with it anyway. I went up to 110 and because I was feeling sluggish, I power Cleaned 120 but again, I had to drop it when I stood up. It was more an instinctive reaction than a thought out decision. I then Cleaned 130 as my last warm up and dropped it at the top. I then missed 130, which is usually a Power Clean and went out to wait for my 135 opener.
135kg is usually a really easy opener for when I am being more conservative. I missed the Clean in my first attempt. Looking at the video I got it up to Power Clean height and let it fall down on me by around six inches or so. It put me back on my heels and I fell over backwards in as inelegant a fashion as is posible. So embarassing. I then went out for my second attempt, got it and called it a day. This was one of my hardest ever Clean and Jerks, because I was very light headed as I was about to Jerk, but I had to get it anyway. I was so happy when I was finished--my lifting felt horrible.
On a brighter note, Zag Snatched 100kg for a competitive pb, despite straining his right trap in the warm up. He Clean and Jerked 120, was denied 125 for a pressout and Cleaned, but missed the Jerk with 130kg. Wayne Snatched an extremely impressive 105kg and due to a shoulder injury, only Jerked 115--although he Cleaned 125, he did not try to Jerk it. He is saving it for two weeks time in the National Masters/Juniors; this is also an open event which is why myself and Zag are lifting in it. We will treat that as another training competition again.
Here is a video of some of our lifts. Thanks to Murph, Eamonn, Cathal and the rest of the lads from Limerick for organising the competition. It was great fun and I will learn a lot from it.
Here is a special bonus feature of one of the most impressive displays of strength and fortitude I have ever seen. I have never seen anyone go for a lift like this, no holding back, head first, no holes barred. You have to repect this guy.
I weighed in at 93.8kg after not having a breakfast and no fluids that morning. I felt good and I had around three hours until I started my warm up--there is only one weigh in time: it's a small, but very well run competition with 25 lifters.
In my warm up,I found it hard to focus on my own lifting and in two weeks time I need to be more disciplined and not allow my concentration wander. Here is what I did:
Snatch--1x2@40, 40, 40, 60, 80 1x1@90, 90, 100, 105
I then missed 110 in my first attempt. It flew up but I started my second pull way too early and did not stay over the bar. Too over-eager! I was too far behind the bar to catch it at all. I then got it pretty easily in my second attempt. I went up to 116 for a pb in my third attempt and there were so many things wrong with the Snatch that it is difficult to know where to start. My balance was off in the lift so I almost fell too far forward which caused me to swing outrageously. The bar went up slowly and was way out of place, while my feet jumped back. I have very rarely felt that out of sync in a lift. I was too anxious and needed to be far more composed mentally. The mind controls the body and my mind was all over the place.
For the Clean and Jerks, things went very pear shaped. As soon as I started with 60kg, for some reason I was blacking out at the top of my Cleans. This has never happened before, but I went with it anyway. I went up to 110 and because I was feeling sluggish, I power Cleaned 120 but again, I had to drop it when I stood up. It was more an instinctive reaction than a thought out decision. I then Cleaned 130 as my last warm up and dropped it at the top. I then missed 130, which is usually a Power Clean and went out to wait for my 135 opener.
135kg is usually a really easy opener for when I am being more conservative. I missed the Clean in my first attempt. Looking at the video I got it up to Power Clean height and let it fall down on me by around six inches or so. It put me back on my heels and I fell over backwards in as inelegant a fashion as is posible. So embarassing. I then went out for my second attempt, got it and called it a day. This was one of my hardest ever Clean and Jerks, because I was very light headed as I was about to Jerk, but I had to get it anyway. I was so happy when I was finished--my lifting felt horrible.
On a brighter note, Zag Snatched 100kg for a competitive pb, despite straining his right trap in the warm up. He Clean and Jerked 120, was denied 125 for a pressout and Cleaned, but missed the Jerk with 130kg. Wayne Snatched an extremely impressive 105kg and due to a shoulder injury, only Jerked 115--although he Cleaned 125, he did not try to Jerk it. He is saving it for two weeks time in the National Masters/Juniors; this is also an open event which is why myself and Zag are lifting in it. We will treat that as another training competition again.
Here is a video of some of our lifts. Thanks to Murph, Eamonn, Cathal and the rest of the lads from Limerick for organising the competition. It was great fun and I will learn a lot from it.
Here is a special bonus feature of one of the most impressive displays of strength and fortitude I have ever seen. I have never seen anyone go for a lift like this, no holding back, head first, no holes barred. You have to repect this guy.
Monday 25 January 2010
Monday's marvels
My session was not very long, but it was very effective. I drove to the gym determined to get a Snatch double with 105kg and I got it for the first time since the end of July when I nailed it in John Broz's gym in Vegas. Except now I weight three kilos lighter and I am in the middle of a Russian squat program. Progress, slowly but surely. Nothing was pretty in my lifting tonight and Zag was in the same boat. He Snatched 98kg again despite his technique being rougher than usual. A 105kg Snatch is just around the corner for Zag and he knows it. Here is what I did:
My usual Jerk warm up and some exercises to warm up the muscles in my lower and mid back.
Snatch--1x2@40, 40, 60, 80, 90, 100, 105 1x1@110, 112 which I just missed. I will nail this later in the week and I am already looking forward to it! I tried a slightly different set up at the start of my pull and I did not spend as much time before initiating the start as usual. I will avoid over-analysing it and see how it feels over the next two weeks or so.
Back Squat--1x2@126, 135 6x2@144--80%
This was my recovery session and I was going through the motions. I am happily anticipating the challenge of the 6 sets of 6 reps at 80% on Wednesday, so I will keep the Snatch beforehand nice and light.
I am really enjoying the basic program of lots of squats, lots of Snatching and a few Clean and Jerks thrown in for good measure. The Jerk skill warm up is going well and I am feeling more and more comfortable all the time and getting my positioning better bit by bit.
David and Pete made some particularly interesting comments on training camps the other day and I agree mainly with what they say. If one uses them as a crutch, they can have a detrimental effect. However, if they are used as an occasional stimulus and lifters learn from them, push themselves that little bit harder and have more fun than training on their own, I believe thay can affect lifters in a very positive manner.
My usual Jerk warm up and some exercises to warm up the muscles in my lower and mid back.
Snatch--1x2@40, 40, 60, 80, 90, 100, 105 1x1@110, 112 which I just missed. I will nail this later in the week and I am already looking forward to it! I tried a slightly different set up at the start of my pull and I did not spend as much time before initiating the start as usual. I will avoid over-analysing it and see how it feels over the next two weeks or so.
Back Squat--1x2@126, 135 6x2@144--80%
This was my recovery session and I was going through the motions. I am happily anticipating the challenge of the 6 sets of 6 reps at 80% on Wednesday, so I will keep the Snatch beforehand nice and light.
I am really enjoying the basic program of lots of squats, lots of Snatching and a few Clean and Jerks thrown in for good measure. The Jerk skill warm up is going well and I am feeling more and more comfortable all the time and getting my positioning better bit by bit.
David and Pete made some particularly interesting comments on training camps the other day and I agree mainly with what they say. If one uses them as a crutch, they can have a detrimental effect. However, if they are used as an occasional stimulus and lifters learn from them, push themselves that little bit harder and have more fun than training on their own, I believe thay can affect lifters in a very positive manner.
Thursday 21 January 2010
Thursday's trumpet call to arms
We need more training camps. If I, as an Irish weightlifter want to progress to the limit of my athletic potential, I need to go on more training camps. If the rest of the make and female Irish athletes want to lift more weight and go to places Irish weightlifting has not been in a long time, we need to find a way to organise more camps. They can either be abroad or at home, with our own dedicated coaches or with foreign coaches. Either way, we must organise ourselves!
Many lifters are able to continue progressing rapidy without going elsewhere--Charlie Hamilton's lifters and John Broz's lifters come to mind--but they have an environment that pushes them to the wire every session. Firstly, one could argue that we all need to work harder at installing that atmosphere in our own gym and secondly, because Irish lifters are spread all over the country, we have to get together more often and AS A TEAM, push ourselves to places we have never been. You may have seen the thoughts from two weeks ago in a group interview after London where we discuss the benefits of training together and also in a new and stimulating environment. What do you think? Can we organise ourselves more efficiently or am I not understanding or appreciating the reality of the situation? I understand there are severe financial restraints, but is there anything we can do about it?
Last year, a few of us organised training camps in Wexford, Glasgow, and London a few weeks back. I had an additional camp in Amsterdam and when I was in California I was lucky to train with John Broz and Jim Schmitz. I give these examples to show that we are currently doing our best for what we know, but what can we do better? How can we improve our current scenario?
In October 2008 we had an official national squad session and we will have another in this coming March, but as lifters we need to take more responsibility on ourselves. The Irish Weightlifting committe is doing as well as it can considering its resources, and I know all the lifters are very thankful of the effort the men and women on the commitee who voluntarily put their time into our beloved sport. We have some very sharp minds in Irish weightlifting, so what can we do? This post is intended to stimulate thought processes and is no way a criticism of any individual in Irish weightlifting. We all need to work together to achieve more.
Here is a little video showing the lighter side of lifting and why passion goes in hand with the lighter side of the sport:
In my own lifting, here is what I did tonight in training:
Snatch--1x2@40, 40, 60 1x1@80, 95, 105, 110--I tried a different weight jump and it was a nice mental stimulus. I have never Snatched 11o in a regular training session during the week without loads of people around so I was happy with this, particularly because I have just finished week two of the Russian squat program.
Back Squat--1x2@120, 135 6x5@144 which is 80%.
I was on form tonight and I banged out most of my squats one rep straight after the other. My squatting tonight was far better than on Monday when I did six sets of four reps. I am really looking forward to 6 sets of 6 reps next week.
Here is a quick video of two of my Snatches so please leave any constructive criticism you may have.
Many lifters are able to continue progressing rapidy without going elsewhere--Charlie Hamilton's lifters and John Broz's lifters come to mind--but they have an environment that pushes them to the wire every session. Firstly, one could argue that we all need to work harder at installing that atmosphere in our own gym and secondly, because Irish lifters are spread all over the country, we have to get together more often and AS A TEAM, push ourselves to places we have never been. You may have seen the thoughts from two weeks ago in a group interview after London where we discuss the benefits of training together and also in a new and stimulating environment. What do you think? Can we organise ourselves more efficiently or am I not understanding or appreciating the reality of the situation? I understand there are severe financial restraints, but is there anything we can do about it?
Last year, a few of us organised training camps in Wexford, Glasgow, and London a few weeks back. I had an additional camp in Amsterdam and when I was in California I was lucky to train with John Broz and Jim Schmitz. I give these examples to show that we are currently doing our best for what we know, but what can we do better? How can we improve our current scenario?
In October 2008 we had an official national squad session and we will have another in this coming March, but as lifters we need to take more responsibility on ourselves. The Irish Weightlifting committe is doing as well as it can considering its resources, and I know all the lifters are very thankful of the effort the men and women on the commitee who voluntarily put their time into our beloved sport. We have some very sharp minds in Irish weightlifting, so what can we do? This post is intended to stimulate thought processes and is no way a criticism of any individual in Irish weightlifting. We all need to work together to achieve more.
Here is a little video showing the lighter side of lifting and why passion goes in hand with the lighter side of the sport:
In my own lifting, here is what I did tonight in training:
Snatch--1x2@40, 40, 60 1x1@80, 95, 105, 110--I tried a different weight jump and it was a nice mental stimulus. I have never Snatched 11o in a regular training session during the week without loads of people around so I was happy with this, particularly because I have just finished week two of the Russian squat program.
Back Squat--1x2@120, 135 6x5@144 which is 80%.
I was on form tonight and I banged out most of my squats one rep straight after the other. My squatting tonight was far better than on Monday when I did six sets of four reps. I am really looking forward to 6 sets of 6 reps next week.
Here is a quick video of two of my Snatches so please leave any constructive criticism you may have.
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