Well, I thought I would make a blogging and weightlifting comeback; if I enjoy writing it, I will stick with the blog. Weightlifting: always! My last few months of blogging was a chore though, so I am glad I stopped.
For the last three months I have not been able to squat or do the classical lifts. This was immensely frustrating, but like all things in life, reflection leads to learning. So, in this comeback post, I will give a brief rendition of where I am now and what I have been doing since September. Here is the soundtrack to listen to while you read this post:
On Monday, I had my first proper weightlifting training session in three months. I loved being able to do the classical lifts again and it kicks several shades of fecal matter out of regular strength and conditioning work. Today's post shall be about what I was doing from July up to mid November.
When I came back from California Strength in the end of June ( you read the posts below and also watch the amazing interviews ), the back problem I had continued to get worse and I modified my lifting so that I could continue. In August, I found out that I had a labral tear in my right hip and an osteophyte in my right hip and a smaller one in my left hip also. This is where a bony growth forms to protect the damaged joint and is essentially osteo-arthiritis. This worsening condition was obviously causing havoc on the right hand side of my body and led to me getting a lower back injury that I could not shake from April to mid February. My old rugby shoulder injury prevented me pressing at all and my right ankle had also taken a beating and had a debilitating wear and tear injury. To put it bluntly, I was a shambles.
I finally understood why every time I trained hard, my hips and back would get stiffer and tighter so that I could not really train at all. My hip function was basically non existant in my lifting and I could never fathom how to get them to extend properly. When I worked on my flexibility, it never improved and my hips seemed to get more painful. With the results of the scan it finally dawned on me what was happening and it was more a blessing than a curse. Ignorance was most certainly not bliss in this case. I did not understand why I was not improving. Now I do.
In order to help my back injury recover and to protect my hip from getting worse, I changed how I trained. Instead of lifting from the floor, I lifted off either two thick plates or blocks that went between my shin and the bottom of my knee. I got a load of work done on my back, shoulder ( an old rugby injury that would not go away) and my hip. So, I trained from the low blocks from mid July to the end of September and I got stronger in these positions. I also started doing more pulling exercises and did some push presses also for general strength. I still couldn't press in the bottom range and all the work I had done on it did not seem to help my back or my shoulder at all. I also started squatting to a bench and when I started, I was really weak in these positions. In the beginning, I struggled with 180 and then two months later I hit 200 for a triple. Weak, yes, less weak then before. I was also still able to Front Squat and I hit 167kg which was a 2kg pb. Embarrassing, yes, but I got stronger in most things while my injuries continued to worsen.
Eventually, I got to the stage where I had to stop pulling off any kind because my back was quite inflamed and it hurt lifting with the bar. In the next post I will take you on my journey from November to mid February. I will address the things that I have learned of course, and over the next few weeks, I will write up a post about the biggest things I have learned since my lifting debacle that has been my last 9 months. But, this is a happy post because I know I will be a better lifter because of all this!
Power Snatch from blocks, then above knee and then below knee with 100kg:
Power Clean with 120 from block, then above knee, below knee and followed by Jerk:
Bench Squat single with 210kg:
This is a complete cliche of a speech, but cliches can be awesome. This is the message of my post and it shall be explained soon.
Showing posts with label Power Clean. Show all posts
Showing posts with label Power Clean. Show all posts
Saturday 11 February 2012
Thursday 6 May 2010
Thursday's takeover
I had another positive session today and even though I did not go quite so heavy, it was still productive. Germans was not there to spur me on, but Harry and Gillian were excellent training partners! As I will be away the next three days, like yesterday I had to change up the program a bit. Here is what I did:
Snatch--2x3@50 1x2@70, 90 1x1@95, 100, 104 xx--I was only supposed to go up to 100, but I got a little carried away. I had prepared mentally for 100 and as you will see on the video, it was fast enough.
Power Clean and Jerk--I did these instead of full Cleans because my soleus and calf muscles were sore from the last few days of lifting and squatting. I worked up with doubles with 70 and 90 and then singles with 100, 110, 115 and 120kg. They felt fast and powerful and my Jerk technique was far smoother than the last few days.
Front Squat--1x3@70, 1x2@100 1x1@120, 140, 150, 160, 165--This equalled my pb and it felt relatively comfortable. I have not gone heavy in the Front Squat in a long time so I know that pb will be smashed soon enough. More important is getting all the squatting volume in though.I must get stronger!
Have a look at the video and let me know what you think. I will have a full week to get my training in next week, so I am looking forward to setting my base standard and inching things up a little more.
Snatch--2x3@50 1x2@70, 90 1x1@95, 100, 104 xx--I was only supposed to go up to 100, but I got a little carried away. I had prepared mentally for 100 and as you will see on the video, it was fast enough.
Power Clean and Jerk--I did these instead of full Cleans because my soleus and calf muscles were sore from the last few days of lifting and squatting. I worked up with doubles with 70 and 90 and then singles with 100, 110, 115 and 120kg. They felt fast and powerful and my Jerk technique was far smoother than the last few days.
Front Squat--1x3@70, 1x2@100 1x1@120, 140, 150, 160, 165--This equalled my pb and it felt relatively comfortable. I have not gone heavy in the Front Squat in a long time so I know that pb will be smashed soon enough. More important is getting all the squatting volume in though.I must get stronger!
Have a look at the video and let me know what you think. I will have a full week to get my training in next week, so I am looking forward to setting my base standard and inching things up a little more.
Thursday 15 April 2010
Thursday's turnpike
I had my first great session in a while today. Harry sent me an email that helped focus my perspective and it really helped today. I prepared far better mentally for the session and left all else behind once I hit the platform. I always do this when I have my best sessions: I simply shut up and perform; I focus on what is in front of me and leave the emotions and other distractions outside.
I need to get used to lifting heavier weights again, so today was a bridge to what will be a heavier session on Saturday. I worked up to 100 kg in the Snatch and really focused on speed and eliminating any thoughts of technique from my mind. Of course this helped my technique. So much discipline is needed to take the mind out of the equation and let the body learn and demonstrate how it can accomplish a task on its own, without interference from the intellect. Here is what I did:
Snatch bar work and then for my first few sets I did my Snatches from 15kg plates, then 10kg plates and then the floor in descending order.
Snatch--1x2@40, 40, 40, 60, 70 1x1@80, 90, 90, 95, 100, 100, 100
I really focused on moving as fast as I can. This meant I was cutting the pull a bit short, but otherwise they felt great and my back was nicely locked also.
Cleans--1x2@60, 60, 80, 100 1x1@110, 117, 122, 122, 122--Again I worked on my speed under the bar. I need to get used to the timing on plus 110 weights again because at the moment I am letting the bar crash down on me a bit which stops my catch being as fluid as I can make it. The weight felt great though.
Back Squat--I did three triples with 70kg to work on my hip mobility and then I did doubles with 110, 130, 140 and three doubles with 150kg. They felt nice and smooth and technically precise. I finished off with a little soft tissue work and a short sauna followed by a cold shower. Have a look at the video below and let me know of any constructive criticism.
As a little bonus I am also putting up the second part of my interview with Tom, so hopefully you will find it thought provoking.
I need to get used to lifting heavier weights again, so today was a bridge to what will be a heavier session on Saturday. I worked up to 100 kg in the Snatch and really focused on speed and eliminating any thoughts of technique from my mind. Of course this helped my technique. So much discipline is needed to take the mind out of the equation and let the body learn and demonstrate how it can accomplish a task on its own, without interference from the intellect. Here is what I did:
Snatch bar work and then for my first few sets I did my Snatches from 15kg plates, then 10kg plates and then the floor in descending order.
Snatch--1x2@40, 40, 40, 60, 70 1x1@80, 90, 90, 95, 100, 100, 100
I really focused on moving as fast as I can. This meant I was cutting the pull a bit short, but otherwise they felt great and my back was nicely locked also.
Cleans--1x2@60, 60, 80, 100 1x1@110, 117, 122, 122, 122--Again I worked on my speed under the bar. I need to get used to the timing on plus 110 weights again because at the moment I am letting the bar crash down on me a bit which stops my catch being as fluid as I can make it. The weight felt great though.
Back Squat--I did three triples with 70kg to work on my hip mobility and then I did doubles with 110, 130, 140 and three doubles with 150kg. They felt nice and smooth and technically precise. I finished off with a little soft tissue work and a short sauna followed by a cold shower. Have a look at the video below and let me know of any constructive criticism.
As a little bonus I am also putting up the second part of my interview with Tom, so hopefully you will find it thought provoking.
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.
Sunday 31 January 2010
Saturday's slip up
I ended up having a decent workout on Saturday despite indulging in some wishful weightlifting. I still had it in my head to get the jump from 100 to 110, but it was not to be in this session. I will get it very soon though...
I warmed up with the Jerk exercises again and I am finding these very beneficial. I do more light Jerks for repetitions more than the assistance exercises themselves, but I find they are getting me more and more comfortable in the Jerk position. I am trying to get how I rack the bar as relaxed as possible. I read in a forum where John Broz said that if you could rack the bar and take your hands away, clap them and then put your hands back onto the bar, you had a proper rack position. I am nowhere near that comfortable yet, but with more time and experimenting, I will get there. Another skill that I am trying to implement is to get my chest through rather than my head. This will keep my chin up and from diving my body through in the catch which is a habit I formed for a while.
I started off the Snatch with three doubles with 40kg getting Harry to try and force my back into position. I did doubles with 60, 80 and then singles with 100 and I missed 110 three times. I was happy to make the jump from 80 to 100 again, but it was not the wisest of moves in retrospect. It was a Saturday morning after a week's work and training the previous evening. But, there are worse traits than being too ambitious; I would rather be that way than the opposite.
I moved on into Power Clean and Jerks. I was supposed to do full Cleans but my calves/achilles/soleus were killing me, particularly my right one. I did 3 singles with 70, then a single with 90, 100, 110, 120 and after an ugly Clean with 130, I went back down to 127. I had to fight against my instinct for this last lift. I wanted to walk away and call it a day. I was tired and irritated with my misses. I had to swallow the pride and go get my 127 which was only a Clean and Jerk. I could not Power Clean the weight, but at least it was smooth.
Front Squats--6x6 @ 50kg. I did these as an active recovery and also a way to try and get my Front squat stance wider in order to open up my hips and get me used to getting my feet out in the catch in the Clean and the Snatch. In the first set, my hips were really stiff and tight, but as I got more reps and sets in, they loosened up and I was able to get deeper than parallel in a stance that is far wider than normal. I am really glad I did these because it shows me I can go wider and this will take the stress off my calves and achilles when I squat.
I warmed up with the Jerk exercises again and I am finding these very beneficial. I do more light Jerks for repetitions more than the assistance exercises themselves, but I find they are getting me more and more comfortable in the Jerk position. I am trying to get how I rack the bar as relaxed as possible. I read in a forum where John Broz said that if you could rack the bar and take your hands away, clap them and then put your hands back onto the bar, you had a proper rack position. I am nowhere near that comfortable yet, but with more time and experimenting, I will get there. Another skill that I am trying to implement is to get my chest through rather than my head. This will keep my chin up and from diving my body through in the catch which is a habit I formed for a while.
I started off the Snatch with three doubles with 40kg getting Harry to try and force my back into position. I did doubles with 60, 80 and then singles with 100 and I missed 110 three times. I was happy to make the jump from 80 to 100 again, but it was not the wisest of moves in retrospect. It was a Saturday morning after a week's work and training the previous evening. But, there are worse traits than being too ambitious; I would rather be that way than the opposite.
I moved on into Power Clean and Jerks. I was supposed to do full Cleans but my calves/achilles/soleus were killing me, particularly my right one. I did 3 singles with 70, then a single with 90, 100, 110, 120 and after an ugly Clean with 130, I went back down to 127. I had to fight against my instinct for this last lift. I wanted to walk away and call it a day. I was tired and irritated with my misses. I had to swallow the pride and go get my 127 which was only a Clean and Jerk. I could not Power Clean the weight, but at least it was smooth.
Front Squats--6x6 @ 50kg. I did these as an active recovery and also a way to try and get my Front squat stance wider in order to open up my hips and get me used to getting my feet out in the catch in the Clean and the Snatch. In the first set, my hips were really stiff and tight, but as I got more reps and sets in, they loosened up and I was able to get deeper than parallel in a stance that is far wider than normal. I am really glad I did these because it shows me I can go wider and this will take the stress off my calves and achilles when I squat.
Friday 29 January 2010
Friday's frightfully painful calves
I arrived into to the gym today with a great sense of energy, but it lasted for around 45 minutes and then it was gone. Abandonment; just when I needed it. It ended up being one of those sessions that you have to grind through and see it out so you can look yourself in the mirror. Sometimes the lighter sessions are the toughest to get through and they require the most mental discipline. I did not have enough of that focus tonight I am afraid.
My calves were particularly sore from the squatting on Wednesday and it was not a muscular DOMS pain, but rather a pain I get because of my leverages and squatting style. When I am squatting a lot, the bottom of my calves get very painful. Every time I cleaned or squatted tonight, it was quite unpleasant.
I still had a good session though; here is what I did:
Jerk, back and bar warm up.
Snatch--1x2@50, 50, 70, 80 1x1@90, 100
Clean into Jerk--1x1@70, 70, 90, 100, 110
Back Squat--1x2@100, 130, 145 6x2@80%
These squats felt harder than the 6 by 6 with the same weight. This shows just how strong--or weak--the mind can be! I had not prepared myself for the squats at all and was in no way as hard on myself as I should have been. I was a bit soft really. I will learn from this and prepare accordingly next week.
Have a look at the video below. Amy, one of the ladies that ag trains is shown lifting with a ridiculous amount of power. If only she took up weightlifting as her full time sport! Herself and the other ladies Zag coaches are fantastic athletes and more importantly, they have a voracious work rate and are incredibly disciplined athletes.
Here is the best tribute I have ever seen on Muhammad Ali. The man was a genius:
My calves were particularly sore from the squatting on Wednesday and it was not a muscular DOMS pain, but rather a pain I get because of my leverages and squatting style. When I am squatting a lot, the bottom of my calves get very painful. Every time I cleaned or squatted tonight, it was quite unpleasant.
I still had a good session though; here is what I did:
Jerk, back and bar warm up.
Snatch--1x2@50, 50, 70, 80 1x1@90, 100
Clean into Jerk--1x1@70, 70, 90, 100, 110
Back Squat--1x2@100, 130, 145 6x2@80%
These squats felt harder than the 6 by 6 with the same weight. This shows just how strong--or weak--the mind can be! I had not prepared myself for the squats at all and was in no way as hard on myself as I should have been. I was a bit soft really. I will learn from this and prepare accordingly next week.
Have a look at the video below. Amy, one of the ladies that ag trains is shown lifting with a ridiculous amount of power. If only she took up weightlifting as her full time sport! Herself and the other ladies Zag coaches are fantastic athletes and more importantly, they have a voracious work rate and are incredibly disciplined athletes.
Here is the best tribute I have ever seen on Muhammad Ali. The man was a genius:
Sunday 17 January 2010
Saturday's stringent time-keeping
Myself and Zag worked out twice on Saturday and it followed the same format that we had with Wayne on Wednesday: Snatch, Clean and Jerk; 25 minute break followed by Snatch again and Russian squat program Back Squats. It ended up being an extremely productive session; Zag Snatched up to 95kg in the second session after a 115kg Clean and Jerk and Snatches in the first session. I ended up with a Power Clean pb when I Power Cleaned and Jerked 133kg. Here is what I did:
Snatch--1x2@40, 40, 40, 60, 70, 80, 90, 100--I missed getting a double with 100 twice and in order to save something for the later session, I left it there. I really should have gotten it.
Power Clean and Jerk--My Clean was feeling ponderous so I started to Power Clean and Jerk instead to get some speed involved. I worked up to singles with 110, 120, 130 and then 133 which is in the video below. I brought it down to parallel but not below it so it counts as a Power Clean to me. I was not particularly fresh so the pb was a welcome addition as I was not able to keep it above parallel in London.
30 minute break
Snatch--1x2@40, 40, 60 1x1@80, 100, I then missed 105 twice and got it the third time. I was actually really happy because I jumped from 80 to 100 for the first time and this is skill in making big jumps is good for confidence and for preserving energy in competitions.
Back Squat--1x2@100, 126, 135, 144 for six doubles. The fun is going to start next week with the squat program. The six doubles on 80% were definitely easier on Saturday than they were on Monday, but tomorrow I will be doing sets of four reps on the same weight. I can't weight...
Here is a video of my 133kg. Do you count this as a Power Clean? Below is also a video of Nicky, a young lifter who has just started to train with myself and Zag; he clearly has a lot of promise as his natural speed and flexibility are outstanding. He has also pressed bodyweight which shows the stength potential is there too. The last video is of Zag Snatching 95kg, but it is reaction that is important...
Snatch--1x2@40, 40, 40, 60, 70, 80, 90, 100--I missed getting a double with 100 twice and in order to save something for the later session, I left it there. I really should have gotten it.
Power Clean and Jerk--My Clean was feeling ponderous so I started to Power Clean and Jerk instead to get some speed involved. I worked up to singles with 110, 120, 130 and then 133 which is in the video below. I brought it down to parallel but not below it so it counts as a Power Clean to me. I was not particularly fresh so the pb was a welcome addition as I was not able to keep it above parallel in London.
30 minute break
Snatch--1x2@40, 40, 60 1x1@80, 100, I then missed 105 twice and got it the third time. I was actually really happy because I jumped from 80 to 100 for the first time and this is skill in making big jumps is good for confidence and for preserving energy in competitions.
Back Squat--1x2@100, 126, 135, 144 for six doubles. The fun is going to start next week with the squat program. The six doubles on 80% were definitely easier on Saturday than they were on Monday, but tomorrow I will be doing sets of four reps on the same weight. I can't weight...
Here is a video of my 133kg. Do you count this as a Power Clean? Below is also a video of Nicky, a young lifter who has just started to train with myself and Zag; he clearly has a lot of promise as his natural speed and flexibility are outstanding. He has also pressed bodyweight which shows the stength potential is there too. The last video is of Zag Snatching 95kg, but it is reaction that is important...
Saturday 2 January 2010
Saturday's snuffly weightlifters in London
I was the only Irish lifter not to have a cold today, which I was thankful for. Myself, Zag, Paudie Roche and Cathal Byrd got up at four in the morning and got a plane to London to train for five days with David Woodhouse and his lifters in Woking Weightlifting Club. We arrived into the gym straight from the airport and we were all pretty stiff, but excited all the same. The idea was to Snatch and see where it took us from there.
There were some great lifts from David, a 90kg lifter and Chris Chea, a 72kg kg lifter. Both of them Cleaned 150kg. Zag got a Clean pr of 130kg, Cathal got a 5x5 Back Squat pb of 150kg. Paudie got a 120kg Front Squat pb as a 62kg lifter.
I started with the Snatch and did three doubles with 40, a double with 60, 70, 80, 90 and then singles with 100, 105 and then I missed 107kg four times. I knew it was there and on David's suggestion, went up to 108kg, got it and left it there. This is the heaviest I have Snatched in training for a long time so I was happy. My back lock was as good as it has ever been and I know I can still get it better in my upper back which sags ever so slightly during my first pull. Considering I was not feeling very fast, I have to be happy with 94% in the Snatch.
I then went on to Clean and Jerks and I worked up to 120kg but my Cleans were feeling out of sync, so I went onto Power Cleans. I did singles in the Power Clean with 120, 125 and then I got a 130kg Power Clean for a 3 kg pb. I tried 133kg, but my catch needed to be faster to keep it above parallel. Next time. I also really have to work on my back arch in the Clean. The Snatch back lock is way better, but the Clean arch must improve. I left it there considering our we are training twice in the next two days, and then once a day for the following two days.
The atmosphere in the gym is infectious and myself and the lads are really enjoying our time so far. Chris Chea's parents have been really kind in feeding us and David's hospitality has been exemplary. Hopefully the rest of the week will be as productive.
There were some great lifts from David, a 90kg lifter and Chris Chea, a 72kg kg lifter. Both of them Cleaned 150kg. Zag got a Clean pr of 130kg, Cathal got a 5x5 Back Squat pb of 150kg. Paudie got a 120kg Front Squat pb as a 62kg lifter.
I started with the Snatch and did three doubles with 40, a double with 60, 70, 80, 90 and then singles with 100, 105 and then I missed 107kg four times. I knew it was there and on David's suggestion, went up to 108kg, got it and left it there. This is the heaviest I have Snatched in training for a long time so I was happy. My back lock was as good as it has ever been and I know I can still get it better in my upper back which sags ever so slightly during my first pull. Considering I was not feeling very fast, I have to be happy with 94% in the Snatch.
I then went on to Clean and Jerks and I worked up to 120kg but my Cleans were feeling out of sync, so I went onto Power Cleans. I did singles in the Power Clean with 120, 125 and then I got a 130kg Power Clean for a 3 kg pb. I tried 133kg, but my catch needed to be faster to keep it above parallel. Next time. I also really have to work on my back arch in the Clean. The Snatch back lock is way better, but the Clean arch must improve. I left it there considering our we are training twice in the next two days, and then once a day for the following two days.
The atmosphere in the gym is infectious and myself and the lads are really enjoying our time so far. Chris Chea's parents have been really kind in feeding us and David's hospitality has been exemplary. Hopefully the rest of the week will be as productive.
Friday 25 December 2009
Wednesday’s wrap up for the Christmas break
Training was great fun on Wednesday. I knew that I would have to keep it light and I enjoyed myself anyway. I will now rest until training on the 29th, 30th and then take two days off before I go to London to train for five days with Zag, Paudie Roche and Cathal Byrd. My session finished with another hour of flexibility work and I could feel the benefits in my lifting. Emmett showed myself and Zag a way of releasing some tension in the lower back that leads into the hip flexors and I found this very helpful with keeping my back locked throughout the pull in the Snatch. Here was my workout:
Snatch—1x2@50, 50, 50 1x1@70, 80, 90, 100
Clean and Jerk—1x2@70, 70 1x1@80, 90, 100
Power Clean and as many Jerks as possible with 100kg—I did this a few months ago and I got seven Jerks. This was as tired as I have ever been practicing the sport of weightlifting. In my first set, I Power Cleaned 100 and got 5 Jerks. I knew I was being soft on myself and letting the fatigue mask my ambitions, so I rested five minutes and had another bash. I got the rest of the crew to encourage me and keep me going until I got my 8 reps. It was at around the fourth rep that I realised how tiring this was on the legs. I struggled to get the bar under control for my last rep, but I got my eight reps. My lungs were screaming at me and my legs felt like jelly. That was the end of my light squatting at the end.
We stretched at the end for an hour. It was intensely painful, but I felt great afterwards again. We worked primarily on the hip flexors and groin area and some soft tissue work for my glute meds. Alex and Emmett showed us a few acrobatic feats to cap things off for a fine session. As always, please give any constructive criticism that you think can help. Have a great Christmas everyone!
Snatch—1x2@50, 50, 50 1x1@70, 80, 90, 100
Clean and Jerk—1x2@70, 70 1x1@80, 90, 100
Power Clean and as many Jerks as possible with 100kg—I did this a few months ago and I got seven Jerks. This was as tired as I have ever been practicing the sport of weightlifting. In my first set, I Power Cleaned 100 and got 5 Jerks. I knew I was being soft on myself and letting the fatigue mask my ambitions, so I rested five minutes and had another bash. I got the rest of the crew to encourage me and keep me going until I got my 8 reps. It was at around the fourth rep that I realised how tiring this was on the legs. I struggled to get the bar under control for my last rep, but I got my eight reps. My lungs were screaming at me and my legs felt like jelly. That was the end of my light squatting at the end.
We stretched at the end for an hour. It was intensely painful, but I felt great afterwards again. We worked primarily on the hip flexors and groin area and some soft tissue work for my glute meds. Alex and Emmett showed us a few acrobatic feats to cap things off for a fine session. As always, please give any constructive criticism that you think can help. Have a great Christmas everyone!
Thursday 10 December 2009
Tuesday and Thursday's tottering
I had very light sessions on both Tuesday and Thursday, with the focus being on flexibility and speed in the lifts. The yoga sessions I have been doing lately are really starting to help my flexibility in the receiving position in the Snatch and my overhead squats and I have noticed it in particular over the last week and a half. Similarly, when I cut out most of the starches from my diet, I began to notice a strong change after two months or so. My flexibility still has a long way to go, but it is nice to see a gradual improvement.
On both Tuesday and Thursday, I did quite a bit with the bar and used the pnf principle with the overhead squat, which really helps me get deeper into the bottom position. On Tuesday, I worked up to two doubles in the Power Snatch with 70 and a few Power Cleans with 90. This evening I worked up to two singles with 80 in the Snatch and two singles with 100 in the Clean and Jerk. I was getting irritated with my Jerk, which caused me to tighten up in the shoulder girdle; this in turn affected my technique negatively. All this means is that I need to relax more and trust my technique. The more I relax in my shoulder girdle, the more I transfer my power and the better the bar trajectory.
There is an unofficial club competition in Hercs on Saturday and I will lift in it and simply enjoy myself and see how I feel on the day. If I feel up to it, I will go for it. If not, I will just enjoy myself anyway. In the video below is one of Zag's guys who is 17 and just Cleaned 100 for the first time weighing in or around 105kg. Geoff is another guy who trains with Zag and he has been doing a lot of corrective work to sort out imbalances, and training well in general. He decided to deadlift tonight and he got two nice pb's. He has a lot of raw power there and is training hard so that he can transfer it more efficiently.
On both Tuesday and Thursday, I did quite a bit with the bar and used the pnf principle with the overhead squat, which really helps me get deeper into the bottom position. On Tuesday, I worked up to two doubles in the Power Snatch with 70 and a few Power Cleans with 90. This evening I worked up to two singles with 80 in the Snatch and two singles with 100 in the Clean and Jerk. I was getting irritated with my Jerk, which caused me to tighten up in the shoulder girdle; this in turn affected my technique negatively. All this means is that I need to relax more and trust my technique. The more I relax in my shoulder girdle, the more I transfer my power and the better the bar trajectory.
There is an unofficial club competition in Hercs on Saturday and I will lift in it and simply enjoy myself and see how I feel on the day. If I feel up to it, I will go for it. If not, I will just enjoy myself anyway. In the video below is one of Zag's guys who is 17 and just Cleaned 100 for the first time weighing in or around 105kg. Geoff is another guy who trains with Zag and he has been doing a lot of corrective work to sort out imbalances, and training well in general. He decided to deadlift tonight and he got two nice pb's. He has a lot of raw power there and is training hard so that he can transfer it more efficiently.
Thursday 26 November 2009
Thursday's treaty with Zag
I ended up training quite late this evening for a variety of reasons, but it also ended up being an enjoyable and effective session. Zag represented my lifting conscience and I listened to him tonight. It was important not to go overboard tonight and remember that what really matters is Saturday week in London. Here is what I did tonight:
A 10 minute joint warm up and five minute glute and hip pre hab followed by a hsort amount of bar work.
Power Snatch: 1x2@50, 50, 60 1x1@70, 80, 90, 95, 95, 97--The last few were around parallel. The last three Snatches are in the video below so have a look and let me know of any comments you have. I visualised what I wanted in regards to my back lock and me catching it nice and early and this seemed to help.
Power Clean and Power Jerk--For some reason I wanted to do this tonight, so I went with it. I would rarely perform these movements, so I wanted to see if I could beat my best Power Clean and Power Jerk which was 125. I have Cleaned and Power Jerked 130 before but tonight I Power Cleaned 127 and Power Jerked it with a press out. I did two doubles with 70 and then singles with 90, 100, 110, 120 and 127. They felt fast and I really enjoyed them. Zag wisely stopped me there.
Front Squat--Again Zag led from the front and got me to do doubles with 110, 120, 130 and then an really nice and easy single with 145 that felt great.
Have a look at the video below and leave any constructive criticism you see fit:
A 10 minute joint warm up and five minute glute and hip pre hab followed by a hsort amount of bar work.
Power Snatch: 1x2@50, 50, 60 1x1@70, 80, 90, 95, 95, 97--The last few were around parallel. The last three Snatches are in the video below so have a look and let me know of any comments you have. I visualised what I wanted in regards to my back lock and me catching it nice and early and this seemed to help.
Power Clean and Power Jerk--For some reason I wanted to do this tonight, so I went with it. I would rarely perform these movements, so I wanted to see if I could beat my best Power Clean and Power Jerk which was 125. I have Cleaned and Power Jerked 130 before but tonight I Power Cleaned 127 and Power Jerked it with a press out. I did two doubles with 70 and then singles with 90, 100, 110, 120 and 127. They felt fast and I really enjoyed them. Zag wisely stopped me there.
Front Squat--Again Zag led from the front and got me to do doubles with 110, 120, 130 and then an really nice and easy single with 145 that felt great.
Have a look at the video below and leave any constructive criticism you see fit:
Monday 9 November 2009
Monday's marshalling of the cumulative fatigue
I had an enjoyable day's training today and I finally got that triple in the Front Squat with 150kg which I have not gotten since early on in the Summer. Again, it was a split session and I deviated from my usual Monday workout as I am competing on Saturday. Here is what I did:
Early afternoon:
A short warm up involving bodyweight movements and pre habs.
Front Squats--2x5@60 1x3@100, 120, 130, 140, 150
15 minutes partner flexibilty with Zag focusing on the hip flexors, groin, hamstrings and internal and external hip rotators.
Evening:
Warm up followed by the counter jump movement test on the computerised mat. I got 45.5 and Zag got 48.3, with our hands on our hips.
Power Snatch--1x3@40, 50 1x2@60, 70 1x1@80, 85, 90--I was happy with these: they were fast and locked in. Perhaps I could have finished my pull a bit more, but have a look at the video below and see if you can spot anything that needs to be changed.
Power Clean and Jerk--1x1@70, 70, 90, 100, 110, 115--I left it there as I did not have too much more in the tank.
I enjoyed training today and I think I may have turned a corner on the fatigue front--assuming I look after myself over the next few days and sleep really well. I will lift up to my last warm ups on Wednesday with as little volume and as big jumps that I can make. If things do not feel hunky dory, I will nip it in the bud and save it for Saturday.
Early afternoon:
A short warm up involving bodyweight movements and pre habs.
Front Squats--2x5@60 1x3@100, 120, 130, 140, 150
15 minutes partner flexibilty with Zag focusing on the hip flexors, groin, hamstrings and internal and external hip rotators.
Evening:
Warm up followed by the counter jump movement test on the computerised mat. I got 45.5 and Zag got 48.3, with our hands on our hips.
Power Snatch--1x3@40, 50 1x2@60, 70 1x1@80, 85, 90--I was happy with these: they were fast and locked in. Perhaps I could have finished my pull a bit more, but have a look at the video below and see if you can spot anything that needs to be changed.
Power Clean and Jerk--1x1@70, 70, 90, 100, 110, 115--I left it there as I did not have too much more in the tank.
I enjoyed training today and I think I may have turned a corner on the fatigue front--assuming I look after myself over the next few days and sleep really well. I will lift up to my last warm ups on Wednesday with as little volume and as big jumps that I can make. If things do not feel hunky dory, I will nip it in the bud and save it for Saturday.
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.
Monday 26 October 2009
Monday's meaningful session
I had a great session tonight. I have a week's holidays, so I will be training quite a bit over the next few days. However, I have to be careful so that I pace myself and do not burn myself out; I also need to remember to use this time to improve my technique with lighter weights, not simply lifting heavier weights with the same flaws so that I do not improve. I will leave most of my strength work to my squats and pulls. My technique must improve when practising both the classical lifts and also the supplemental assistance exercises.
After a nice warm up, myself and Zag did the counter movement jump test again. Last week I got 42.5cm and this week I got 45.7cm. Zag got 48cm. I just dipped lower, but I also need to get the hang of bring my toes up when I jump to get that extra time in the air. It is just good fun and also a way to see how fresh we are at the time.
I started off performing an exercise recommended to me by Charlie Hamilton and Morgan Ask, a Swedish weightlifter who has helped me out with my technique. It is a nice exercise to warm up with and it is also good to reinforce technical pointers such as staying over the bar and keeping the back locked. It starts off with a Snatch deadlift, then two reverse pulls. I worked up from 60 for a few sets to 70, 80, 90 and 100. The last two sets are on the video below, so let me whether you think I am doing them right and also if you think they will be beneficial.
Snatch--1x3@60, 60, 60 1x2@70 1x1@80, 90 for six singles. Like Saturday, i focused on staying over the bar and extending up. They felt ok, but once I got a faster finish with the pull--Thank you for the point Dr Flanagan--they felt much better. Although tempted, I kept it at 80% so I could work on my technical pointers. One of Charlie Hamilton's technical pointers was to use the shrug at the end of the pull to guide the bar into the correct path while pulling yourself under the bar. I need to start incorporating this agani I think.
After these, I did around 20 minutes of flexibility which I thouroughly enjoyed. As this was an extra session on top of my program, I kept it light and technical with lots of flexibility. Have a look at the video below and let me know of any constructive criticism.
After a nice warm up, myself and Zag did the counter movement jump test again. Last week I got 42.5cm and this week I got 45.7cm. Zag got 48cm. I just dipped lower, but I also need to get the hang of bring my toes up when I jump to get that extra time in the air. It is just good fun and also a way to see how fresh we are at the time.
I started off performing an exercise recommended to me by Charlie Hamilton and Morgan Ask, a Swedish weightlifter who has helped me out with my technique. It is a nice exercise to warm up with and it is also good to reinforce technical pointers such as staying over the bar and keeping the back locked. It starts off with a Snatch deadlift, then two reverse pulls. I worked up from 60 for a few sets to 70, 80, 90 and 100. The last two sets are on the video below, so let me whether you think I am doing them right and also if you think they will be beneficial.
Snatch--1x3@60, 60, 60 1x2@70 1x1@80, 90 for six singles. Like Saturday, i focused on staying over the bar and extending up. They felt ok, but once I got a faster finish with the pull--Thank you for the point Dr Flanagan--they felt much better. Although tempted, I kept it at 80% so I could work on my technical pointers. One of Charlie Hamilton's technical pointers was to use the shrug at the end of the pull to guide the bar into the correct path while pulling yourself under the bar. I need to start incorporating this agani I think.
After these, I did around 20 minutes of flexibility which I thouroughly enjoyed. As this was an extra session on top of my program, I kept it light and technical with lots of flexibility. Have a look at the video below and let me know of any constructive criticism.
Friday 16 October 2009
Friday's fountain of youth
I decided to train today instead of yesterday because I was pretty run down. Today was supposed to be a light session and I enjoyed it. There was a good atmosphere in the gym and Gillian and Karen are lifting well. Harry even did some Power Clean triples for a laugh.
I worked up to 80kg for Power Snatch doubles, focusing on extending up and letting the elbows break over the bar with a nice and snappy turnover. It felt nice lifting off the ground in the Snatch which I have not done since Cork.
I then did a few Power Cleans and Jerks and worked up to a Power Clean with 100 followed by 7 Jerks in a row. I wanted to see if i could beet 9 Jerks with 100 in Scotland, but I did that from the rack. I power Cleaned it this time. Have a look at the video:
I finished off with three triples with 130kg in the Back Squat and some band work for my mid traps and rhomboids. Well done to Sami and Cathal in Poland. You both did us all proud. Next week I will be back to training normally and I can get on with getting ready for the Northern Ireland Open.
I worked up to 80kg for Power Snatch doubles, focusing on extending up and letting the elbows break over the bar with a nice and snappy turnover. It felt nice lifting off the ground in the Snatch which I have not done since Cork.
I then did a few Power Cleans and Jerks and worked up to a Power Clean with 100 followed by 7 Jerks in a row. I wanted to see if i could beet 9 Jerks with 100 in Scotland, but I did that from the rack. I power Cleaned it this time. Have a look at the video:
I finished off with three triples with 130kg in the Back Squat and some band work for my mid traps and rhomboids. Well done to Sami and Cathal in Poland. You both did us all proud. Next week I will be back to training normally and I can get on with getting ready for the Northern Ireland Open.
Thursday 8 October 2009
Thursday's tactile learning environment
I had an enjoyable session this evening and I was working on a few things I mentioned in yesterday's post. I warmed up with some bodyweight squats, my glute pre hab and some bar work. My scooping point was still bruised, so I performed Hang Snatches from below the knee again.
Hang Snatch from below the knee--1x3@40, 40, 50 1x2@60, 70, 80, 90, 95
1x2@100, 103--I got the first rep with this twice but I could not get the second rep. I was trying to extend up as much as possible and I tried to keep my wrists relaxed and flexible, which really allowed me to sit in the bottom position of the Snatch in order to get my balance. I have never been able to do this before.
Jerk from behind the neck--1x2@70, 70, 90, 110, 120, 130--I missed the second rep and got both the next time. 1x1@140, 150--I missed 150 twice. The first time it was because I dipped forward, the second time I just lacked enough punch.
Power Cleans--1x2@80, 80, 90, 100,110, 115--The second rep on my last set was caught below parallel as the video below shows.
Clean Deadlift--1x2@120, 130, 140, 150, 150--I was trying to keep my back flat, but my upper back arch was not as tight as I wanted it to be, which was a bit annoying. I wanted to go a little heavier, but there is no point unless I get it right with 150. I have to leave the ego at the door.
That was it. Have a look at the video and let me know what you think.
Hang Snatch from below the knee--1x3@40, 40, 50 1x2@60, 70, 80, 90, 95
1x2@100, 103--I got the first rep with this twice but I could not get the second rep. I was trying to extend up as much as possible and I tried to keep my wrists relaxed and flexible, which really allowed me to sit in the bottom position of the Snatch in order to get my balance. I have never been able to do this before.
Jerk from behind the neck--1x2@70, 70, 90, 110, 120, 130--I missed the second rep and got both the next time. 1x1@140, 150--I missed 150 twice. The first time it was because I dipped forward, the second time I just lacked enough punch.
Power Cleans--1x2@80, 80, 90, 100,110, 115--The second rep on my last set was caught below parallel as the video below shows.
Clean Deadlift--1x2@120, 130, 140, 150, 150--I was trying to keep my back flat, but my upper back arch was not as tight as I wanted it to be, which was a bit annoying. I wanted to go a little heavier, but there is no point unless I get it right with 150. I have to leave the ego at the door.
That was it. Have a look at the video and let me know what you think.
Tuesday 6 October 2009
Monday's medicine
Here is a short video of some of the other lifts that I have from Saturday. Unfortunately, I only have a few lifts because I was helping the Leinster ladies with the Clean and Jerk portion of their lifts because Sami was warming up.
I had my usual training session on Monday. My scooping point for the Snatch was sore from Saturday--which meant that I had changed it slightly because I was not staying over the bar long enough in my eargerness to initiate the pull. This meant that I performed Hang Snatches from below the knee. This forced me to stay over the bar better and as such, get my natural scooping point. I worked up to singles with 100, 103 and 105, which I missed forst and then got.
I then went onto Power Cleans and I went up to singles with 115 and 120, which I only Squat Cleaned. They felt good though and I was focusing on getting as quick a catch as possible. I was supposed to do a Power Clean and Squat Clean combination, but I was happy to take some of the volume out for this session.
I worked up to a double with 150 in the Back Squat and I left it at that. Ten minutes of stretching and I was done. I enjoyed the session and I am already looking forward to the run up to the Northern Ireland Open in five and a half weeks. Here is a short video of some of my lifts in this session.
I had my usual training session on Monday. My scooping point for the Snatch was sore from Saturday--which meant that I had changed it slightly because I was not staying over the bar long enough in my eargerness to initiate the pull. This meant that I performed Hang Snatches from below the knee. This forced me to stay over the bar better and as such, get my natural scooping point. I worked up to singles with 100, 103 and 105, which I missed forst and then got.
I then went onto Power Cleans and I went up to singles with 115 and 120, which I only Squat Cleaned. They felt good though and I was focusing on getting as quick a catch as possible. I was supposed to do a Power Clean and Squat Clean combination, but I was happy to take some of the volume out for this session.
I worked up to a double with 150 in the Back Squat and I left it at that. Ten minutes of stretching and I was done. I enjoyed the session and I am already looking forward to the run up to the Northern Ireland Open in five and a half weeks. Here is a short video of some of my lifts in this session.
Thursday 1 October 2009
Thursday's trembling in anticipation
I was raring to go for my session today and I enjoyed it. It feels great to have this much energy and not feel wrecked all the time. This morning I weighed in at 94.8kg, so I can afford to eat well tomorrow, while staying sensible, which is great. For the last three days I have been drinking two or three times the amount of water I usually would--around nine or ten litres or so. I will cut my water drastically tomorrow and because I am hyper-hydrated, I will not be dehydrated for the weigh in on Saturday morning. Because I have been eating quite cleanly over the last five weeks--I got 29.9 mm in my four site skin fold test today--this means I can continue to eat sensibly tomorrow and not have to worry about making weight.
I warmed up with my glute pre-hab and some Miyake Pulls and got stuck into the workout. Here is what I did:
Snatch--1x3@40, 40, 40 1x2@60, 70 1x1@80, 90, 95, 100--I missed this the first time due to idiocy. I got it easily the second rep. I felt very quick and this may have been a result of not training so much this week, but I also think it is due to seeing how fast Wayne was on Monday. It is great seeing a lifter extend fully while still whipping himself under the bar as fast as he does.
Clean and Jerk--1x1@80, 80, 90, 100, 110, 120--I left it at that and 120kg turned out to be my best Clean and Jerk. I tried getting my pelvis more neutral--Harry commented on this in my last post--and this helped me stay on my heels in the Jerk Dip. This should help me Jerk the bar straight over the head rather than out front--I can be guilty of this at times.
I left it at that and I really enjoyed the session. I have laods of energy for Saaturday, so hopefully I can bring it on the day; if not, I will just have to gert on with it I suppose. Either way, I will be training on Monday.
I will leave you with two videos. The first is Aaron Small who got what appears to be an easy looking 105kg in the Snatch with a close miss with 107.5kg. Hopefully we will see this and more in Cork on Saturday.
Here is a video of the great Pablo Lara in the training hall with his team and in this video you see him Power Cleaning 190kg as a 76kg lifter!
I warmed up with my glute pre-hab and some Miyake Pulls and got stuck into the workout. Here is what I did:
Snatch--1x3@40, 40, 40 1x2@60, 70 1x1@80, 90, 95, 100--I missed this the first time due to idiocy. I got it easily the second rep. I felt very quick and this may have been a result of not training so much this week, but I also think it is due to seeing how fast Wayne was on Monday. It is great seeing a lifter extend fully while still whipping himself under the bar as fast as he does.
Clean and Jerk--1x1@80, 80, 90, 100, 110, 120--I left it at that and 120kg turned out to be my best Clean and Jerk. I tried getting my pelvis more neutral--Harry commented on this in my last post--and this helped me stay on my heels in the Jerk Dip. This should help me Jerk the bar straight over the head rather than out front--I can be guilty of this at times.
I left it at that and I really enjoyed the session. I have laods of energy for Saaturday, so hopefully I can bring it on the day; if not, I will just have to gert on with it I suppose. Either way, I will be training on Monday.
I will leave you with two videos. The first is Aaron Small who got what appears to be an easy looking 105kg in the Snatch with a close miss with 107.5kg. Hopefully we will see this and more in Cork on Saturday.
Here is a video of the great Pablo Lara in the training hall with his team and in this video you see him Power Cleaning 190kg as a 76kg lifter!
Monday 28 September 2009
Monday's momentum
I had enjoyable session with Zag and Wayne Healy today. Wayne is a 69kg lifter and he decided to compete in Cork; he has been training once a week for the last four or five weeks, and as you will see in the video below, his lifting is still quality. His best lifts as a 62kg lifter were 112/137.5kg and he competed in several World and European Championships in the early years of this decade.
I kept it light and fast today and everything went relatively smoothly. I did a glute prehab and some Miyake Pulls to warm up.
Power Snatch--1x2@40, 40, 50, 60, 70 1x1@80, 90, 95--This last lift was caught at parallel. The back felt fine although as the video shows, I still have a bit more to go.
Power Clean and Jerk--1x1@70, 80, 90, 100, 110
I did a few light sets of squats with 110kg to get some blood flowing and keep the legs active. I finished the session off with some hanging ab work and later that evening, I had an ART session which focused on my sore left elbow, my two wrists and my hips. All in all, I feel pretty good today.
Have a look at the video and leave any comments or feedback. There is a bonus feature to tonight's video with some guest lifting from Nat Callaghan over in Scotland, so leave him any feedback that you see fit.
I kept it light and fast today and everything went relatively smoothly. I did a glute prehab and some Miyake Pulls to warm up.
Power Snatch--1x2@40, 40, 50, 60, 70 1x1@80, 90, 95--This last lift was caught at parallel. The back felt fine although as the video shows, I still have a bit more to go.
Power Clean and Jerk--1x1@70, 80, 90, 100, 110
I did a few light sets of squats with 110kg to get some blood flowing and keep the legs active. I finished the session off with some hanging ab work and later that evening, I had an ART session which focused on my sore left elbow, my two wrists and my hips. All in all, I feel pretty good today.
Have a look at the video and leave any comments or feedback. There is a bonus feature to tonight's video with some guest lifting from Nat Callaghan over in Scotland, so leave him any feedback that you see fit.
Thursday 24 September 2009
Thursday's trouncing of the form book
It was a great session tonight. I had not planned on doing too much, but I was training with Zag and Cathal who is in Dublin for a few days. This gave me the little spur that I needed and I really enjoyed the session. Zag made six pb's tonight and had a huge session, despite it being his second of the day. I was lacking the sharpness and zip in my lifts, but I was able to keep my back locked much better again. Cathal also trained well and made an easy 105/133 without any misses. Zag ended up Snatching 98 and 100 for two pb's, as well as Power CLeaning and Power Jerking 110 and 115 for two mre pb's, and finished it all off with two more pb's of 162.5 and 165kg in the Back Squat. As you will see in the video, he has so much more in him it is not even funny. Here is what I did:
Warm up with glute pre-hab and Miyake Pulls, followed by getting my first pull right with a succession of lowered heights--Thanks for that Murph...
Snatch--1x2@50, 50, 60, 70, 80, 90, 95, 100--I was not able for this last week, but I was able to get it today, no matter how slow and cumbersome my turnover of the bar was. I followed this with a single of 105 which I was happy to get and I attempted the first pull with 108, but my mind needed powers that were not there tonight in order to lift it.
Power Clean and Power Jerk--I really did not want to do what was on my program so I lifter with Zag.
1x1@60, 60, 80, 100, 110, 115, 120--miss Jerk, 120, 125--I cleaned it but missed the Power Jerk. I hav not Power Cleaned nicely in a while so it was great to get it.
I did some hanging ab work but otherwise left it at that. I really enjoyed the training session and the different environment definitely freshened things up. The sense of competition with Zag and Cathal also helped. My back angles are far from perfect, but the fact that it is improving ever so slightly in the last two sessions really encourages me, as does the fact that my weight is done to a mid 95kg.
Have a look at the video below and leave any comments that you think will help.
Warm up with glute pre-hab and Miyake Pulls, followed by getting my first pull right with a succession of lowered heights--Thanks for that Murph...
Snatch--1x2@50, 50, 60, 70, 80, 90, 95, 100--I was not able for this last week, but I was able to get it today, no matter how slow and cumbersome my turnover of the bar was. I followed this with a single of 105 which I was happy to get and I attempted the first pull with 108, but my mind needed powers that were not there tonight in order to lift it.
Power Clean and Power Jerk--I really did not want to do what was on my program so I lifter with Zag.
1x1@60, 60, 80, 100, 110, 115, 120--miss Jerk, 120, 125--I cleaned it but missed the Power Jerk. I hav not Power Cleaned nicely in a while so it was great to get it.
I did some hanging ab work but otherwise left it at that. I really enjoyed the training session and the different environment definitely freshened things up. The sense of competition with Zag and Cathal also helped. My back angles are far from perfect, but the fact that it is improving ever so slightly in the last two sessions really encourages me, as does the fact that my weight is done to a mid 95kg.
Have a look at the video below and leave any comments that you think will help.
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