We did two sessions today. All last night and this morning I did some active recovery things that made my back feel good going into the morning session. All the guys trained really hard and were pretty wiped after the day was out.
In the first session, we all started off with a Snatch High Pull followed by a Snatch from below the knee. I only worked up to three of these with 90kg and Sami got some excellent technique work done with Glenn. Kevin Cornell was the beast of the morning and hit a high pull and Snatch from below the knee with 140. It was awesome and he has impressed myself and Sami massively since we arrived. Himself and Jon are going to push each other massively over the next few months. Donny Snatched 160, Clean and Jerked 185 and Back Squatted 270kg in the morning session alone. He is a machine.
The guys then went on to do the same with Cleans, but I skipped that to protect my lower back. I went on to do Jerks from the blocks and I ended up hitting 150kg for a pr. Once I get used to this exercise, I should be able to put up a good bit more weight because I have power to spare in the Jerk. The rest of the lads then went on to do Jerks from behind the neck off the blocks and Sami hit an easy 110 for a triple. Jon hit 160kg for four reps. Kevin hit 160 for five reps and 170kg for three.
For the second session of the day, everyone was having their last maximum intensity session before the competition on Saturday. It was intense and there were some big weights. Myself and Sami struggled in our first afternoon session because it would be three or four in the morning at home while we were training. It was a strange sensation feeling like you should be asleep but adrenaline coursing through you at the same time. Jon Snatched 147kg and Clean and Jerked 175kg, which was impressive because he was working for hours before the second workout and had eaten very little all day. Kevin Snatched 140 and I am not sure what he Jerked. Donny had 195 overhead in the Jerk and Snatched somewhere over 160kg. Spenser Clean and Jerked 180 which was impressive considering he has had a sore knee all week. Rob hit 120/140 and Brian just did pulls because he has a sore wrist.
Sami was zonked and hit 95/115kg despite being practically asleep. He finished off with an easy 160 squat and called it a day. I had a decent second session. In the Snatch, I worked up with one Power Snatch and a full Snatch with 50, 50, 50, 70, 90, 100 and then I hit 110 and 115 twice for two singles in the Snatch. I was happy to get them considering my turnover and lifting in general was pretty slow. My first 115 was like a delayed high pull followed by a dive under to catch. I hit it again and it felt like that was the end of the road. I intend to open with this on Saturday, so I was happy to hit it twice. In the Clean and Jerk, I did doubles with 50 and 70. I then did singles with 95, 105, 115, 130 and 140kg. I wussed out of 145kg which was embarrassing because it was there and I could not control my mind. I finished up with some Back Squats and did a double with 100 and singles with 120, 140, 160 and I missed 180 twice which I found surprising. Maybe the jump was too big, but I will get it next time.
All in all, it was a good session in that I got a lot of work done; I hit a pb in the Jerk from the rack and I hit my openers for Saturday. It is funny for myself and Sami, because our lifting is literally in slow motion compared to the other guys and it is awesome watching guys lift so quickly from the floor to the catch. We are both enjoying training here immensely and are enjoying the Cal Strength hospitality from Glenn and the boys.
Showing posts with label Snatch. Show all posts
Showing posts with label Snatch. Show all posts
Wednesday 15 June 2011
Monday 16 May 2011
Monday's moonshine
What do you do when you are down? Get back up and start working harder. So that's what I am doing.
On Monday, I was determined to get a better Front Squat and a Clean double pb. The previous Monday I hit 150 for two doubles in the Front Squat and then last Monday I hit 150 and 152.5 for a double. Once I get a small bit better, my pathetic squats will get slightly less pathetic. Each week, I either get an extra rep or I get 2.5kg more. Taaaappppp it in. Just taaaaaaaappp in in Happy.
So, this is what I am trying to do. Sleep more and get more every session. This sounds very familiar of course, but I am trying to arrange it so that every time I train, I am fully prepared in every facet that I can control. Being busy is not an excuse. Being tired is not an excuse. Being someone of little fortitude is also no excuse. It's funny because my mind kept trying to screw me over on Monday and that nagging little voice that says you can't do it was insistent. On the fourth go, I hit a Clean double with 133 which is again, embarrassing, but it is 1kg less embarrassing than it was before.
Here is another cool old school video. Maybe I need some of their rage. All I know is that they have nothing on Klokov:
Here is a weightlifting video that I really like because you can tell Lapikov is tired from training and is not competition fresh and fast:
Sometimes I get frustrated that I have been training like this guy:
Aside from this hilarity, all I am trying to do at the moment is to do my last training program properly. I am currently on a download week, but I will squat heavy. I need to get stronger and I need to consistently lift bigger weights in training. Does this sound familiar anyone?
On Monday, I was determined to get a better Front Squat and a Clean double pb. The previous Monday I hit 150 for two doubles in the Front Squat and then last Monday I hit 150 and 152.5 for a double. Once I get a small bit better, my pathetic squats will get slightly less pathetic. Each week, I either get an extra rep or I get 2.5kg more. Taaaappppp it in. Just taaaaaaaappp in in Happy.
So, this is what I am trying to do. Sleep more and get more every session. This sounds very familiar of course, but I am trying to arrange it so that every time I train, I am fully prepared in every facet that I can control. Being busy is not an excuse. Being tired is not an excuse. Being someone of little fortitude is also no excuse. It's funny because my mind kept trying to screw me over on Monday and that nagging little voice that says you can't do it was insistent. On the fourth go, I hit a Clean double with 133 which is again, embarrassing, but it is 1kg less embarrassing than it was before.
Here is another cool old school video. Maybe I need some of their rage. All I know is that they have nothing on Klokov:
Here is a weightlifting video that I really like because you can tell Lapikov is tired from training and is not competition fresh and fast:
Sometimes I get frustrated that I have been training like this guy:
Aside from this hilarity, all I am trying to do at the moment is to do my last training program properly. I am currently on a download week, but I will squat heavy. I need to get stronger and I need to consistently lift bigger weights in training. Does this sound familiar anyone?
Saturday 30 April 2011
Saturday's seasoning
I took a break from life in general for a week and did not train for 8 days. Wednesday was my first session back, so I trained then, Thursday and today. I had a great break and it was a novelty waking up and actually feeling refreshed and ready to go. While I was away I did two short sessions with some hill sprints and I did yoga four or five times which kept me feeling relatively loose. All in all, I felt fantastic on Wednesday.
The slight issue with all this, of course, is that I have the Senior National Championships this day week. This means that I need to find the delicate balance of being competition sharp with the lifts, with being rested and strong. This week's training was very important in order to find that balance.
In training on Wednesday, my body was practically asleep and this session was more of a tune up for Thursday and Saturday. I ended up Snatching up to 105kg in an extremely shoddy manner. I missed the return leg with the weight. Embarrassing, yes; but my system was not exactly firing on all cylinders and my back was as stiff as a board because my flight home was delayed the previous day and I spent an awful lot of time in the airport and on a plane. Wayne had me Power Clean and Jerk instead of full Clean because my legs were still asleep and I enjoyed them. I ended up with 117.5kg and brought 120 to parallel so it was a no man's land Clean. Embarrassing again, but understandable. I also Front Squatted 150 for a double and then two singles which felt good.
The following day I trained in Morton Stadium in Santry with Shane McQuillan, Sami, Byrdie, Killer and Cedric Unholz, who came over for a few days to train. Cedric is a strength and conditioning coach based in Edinburgh and took up weightlifting in February. It was nice training with someone who is a knowledgeable coach in their own right . It was also nice training in a different environment and everyone enjoyed it. I had spent the day in the sun showing Cedric around Dublin and neither of us were in good nick to train really. My back was very stiff, but I ended up Snatching 111kg despite it. My positioning was awful because I was so tight and stiff, but I just got on with it and focused more on finishing the pull. As you will see in the video below, there was a while lot of pulling with the arms, but c'est la vie. You just have to get on with it.
I then Clean and Jerked up to 132 and missed the Clean with 137. Annoying, but again, you have to accept it. My lifting was feeling very out of sync in both the Snatch and the Clean and Jerk. I then Back Squatted regularly for the first time in many months. I hit a very easy 160 and missed 170 which was very surprising. I lost my position on the way down and I will attribute that a stiff and tight back. Hopefully that is all it is. Hopefully...
I then trained today and I felt pretty tired with a hectic last few days. Cedric had treated my back the previous evening and he really knows his stuff; he is qualified in KMI treatment. I Snatched up to 100kg but I was feeling off, so I went back down and worked up in a second wave, hitting 108 and then missed 112 very narrowly twice. I was going to do a third wave and went up to 90, but I left it there because I was feeling pretty rough. I Clean and Jerked then and the rot continued. I actually missed a Clean with 127 and 130 which was bizarre. Oleg was there and he gave me the required slap around and I then hit 134, 136 and then 140 which is shown below. This showed me again how weightlifting can expose a weak mind, so thankfully Oleg was able to help me snap out of it.
I finished up with some Front Squats and worked up to an easy 150 and inexplicably missed 160 despite getting past the sticking point. I went back down to 150 again and then 158, but missed that too. Frustrating, yes it most certainly is. I have to get on with it an keep squatting I suppose. As I said earlier, I have Nationals this day week and I will train twice. Wayne will let me know what I need to do and I will make sure that I recover as much as I can and that I am nice and loose. Cedric lifted well and we really worked on his overhead position in the Snatch and turning a passive catch into an active one. He is a good athlete and I know he will progress well.
The slight issue with all this, of course, is that I have the Senior National Championships this day week. This means that I need to find the delicate balance of being competition sharp with the lifts, with being rested and strong. This week's training was very important in order to find that balance.
In training on Wednesday, my body was practically asleep and this session was more of a tune up for Thursday and Saturday. I ended up Snatching up to 105kg in an extremely shoddy manner. I missed the return leg with the weight. Embarrassing, yes; but my system was not exactly firing on all cylinders and my back was as stiff as a board because my flight home was delayed the previous day and I spent an awful lot of time in the airport and on a plane. Wayne had me Power Clean and Jerk instead of full Clean because my legs were still asleep and I enjoyed them. I ended up with 117.5kg and brought 120 to parallel so it was a no man's land Clean. Embarrassing again, but understandable. I also Front Squatted 150 for a double and then two singles which felt good.
The following day I trained in Morton Stadium in Santry with Shane McQuillan, Sami, Byrdie, Killer and Cedric Unholz, who came over for a few days to train. Cedric is a strength and conditioning coach based in Edinburgh and took up weightlifting in February. It was nice training with someone who is a knowledgeable coach in their own right . It was also nice training in a different environment and everyone enjoyed it. I had spent the day in the sun showing Cedric around Dublin and neither of us were in good nick to train really. My back was very stiff, but I ended up Snatching 111kg despite it. My positioning was awful because I was so tight and stiff, but I just got on with it and focused more on finishing the pull. As you will see in the video below, there was a while lot of pulling with the arms, but c'est la vie. You just have to get on with it.
I then Clean and Jerked up to 132 and missed the Clean with 137. Annoying, but again, you have to accept it. My lifting was feeling very out of sync in both the Snatch and the Clean and Jerk. I then Back Squatted regularly for the first time in many months. I hit a very easy 160 and missed 170 which was very surprising. I lost my position on the way down and I will attribute that a stiff and tight back. Hopefully that is all it is. Hopefully...
I then trained today and I felt pretty tired with a hectic last few days. Cedric had treated my back the previous evening and he really knows his stuff; he is qualified in KMI treatment. I Snatched up to 100kg but I was feeling off, so I went back down and worked up in a second wave, hitting 108 and then missed 112 very narrowly twice. I was going to do a third wave and went up to 90, but I left it there because I was feeling pretty rough. I Clean and Jerked then and the rot continued. I actually missed a Clean with 127 and 130 which was bizarre. Oleg was there and he gave me the required slap around and I then hit 134, 136 and then 140 which is shown below. This showed me again how weightlifting can expose a weak mind, so thankfully Oleg was able to help me snap out of it.
I finished up with some Front Squats and worked up to an easy 150 and inexplicably missed 160 despite getting past the sticking point. I went back down to 150 again and then 158, but missed that too. Frustrating, yes it most certainly is. I have to get on with it an keep squatting I suppose. As I said earlier, I have Nationals this day week and I will train twice. Wayne will let me know what I need to do and I will make sure that I recover as much as I can and that I am nice and loose. Cedric lifted well and we really worked on his overhead position in the Snatch and turning a passive catch into an active one. He is a good athlete and I know he will progress well.
Sunday 10 April 2011
DCU dichotomy
I competed yesterday as a guest lifter at the University and College Championships. I am one month out from the nationals on May 7th and the goal was to hit 120 again and go for 148kg in the Clean and Jerk. I did not hit my 120 and I did not hit my 148. I did, however, learn some vital lessons and got a timely reminder coming up to Nationals.
I weighed in at 96kg and I had to wait around four and a half or five hours before I was lifting. I coached Sami who hit an awesome 105kg Snatch and I know he will hit 107 in Nationals. His Jerk did not go so well , but he will be strong and ready for nationals. Lots of people lifted really well and there were a good few in the first competition. It was a great competition and I really enjoyed it. Byrdie hit a nice 116/150 and like Murph, who hit a solid 100, there is a lot more to come.
I was delighted to start warming up after a very long wait. I went up to 106 in the warm up and then opened with an easy 110. This is now too light weight for me to open up on and I took it too easily and cut my pull far too short. My 116 was faster, but I lost my position; I got the lift but it was out front. My third attempt with 120 was so close, I thought I got it. I was lacking that 100% commitment though; the weight felt far lighter than when I hit it last time and I was genuinely surprised to miss it.
I warmed up for the Clean and Jerk and went up to 136kg. I opened up on 140 just to get that monkey off my back and then I jumped to 145 for my second. I got it but I rushed my Jerk and it was a little shaky. I then went up to 148 for my third and I got under it but could not get past the sticking point, which really frustrated and surprised me. This was the most I have Clean and Jerked since November though so although I am a little gutted, I know Nationals will bring more.
So, what did I learn:
1. I have learned this before, but I did not realise how long the wait would be. Get out of the competition hall before you compete! It wastes nervous energy and leaves one frustrated.
2. My Front Squat numbers need to go back up to 165/170. I should have squatted 148 up. It was embarrassing.
3. I am far stronger than my mind tells me. I am capable of hitting my 122/150 right now. Once I get my front squat back up over the next few weeks, that should do the trick, as will continuing doing those Clean pulls to work on strength off the ground.
Have a look at the video and let me know what you think.
I weighed in at 96kg and I had to wait around four and a half or five hours before I was lifting. I coached Sami who hit an awesome 105kg Snatch and I know he will hit 107 in Nationals. His Jerk did not go so well , but he will be strong and ready for nationals. Lots of people lifted really well and there were a good few in the first competition. It was a great competition and I really enjoyed it. Byrdie hit a nice 116/150 and like Murph, who hit a solid 100, there is a lot more to come.
I was delighted to start warming up after a very long wait. I went up to 106 in the warm up and then opened with an easy 110. This is now too light weight for me to open up on and I took it too easily and cut my pull far too short. My 116 was faster, but I lost my position; I got the lift but it was out front. My third attempt with 120 was so close, I thought I got it. I was lacking that 100% commitment though; the weight felt far lighter than when I hit it last time and I was genuinely surprised to miss it.
I warmed up for the Clean and Jerk and went up to 136kg. I opened up on 140 just to get that monkey off my back and then I jumped to 145 for my second. I got it but I rushed my Jerk and it was a little shaky. I then went up to 148 for my third and I got under it but could not get past the sticking point, which really frustrated and surprised me. This was the most I have Clean and Jerked since November though so although I am a little gutted, I know Nationals will bring more.
So, what did I learn:
1. I have learned this before, but I did not realise how long the wait would be. Get out of the competition hall before you compete! It wastes nervous energy and leaves one frustrated.
2. My Front Squat numbers need to go back up to 165/170. I should have squatted 148 up. It was embarrassing.
3. I am far stronger than my mind tells me. I am capable of hitting my 122/150 right now. Once I get my front squat back up over the next few weeks, that should do the trick, as will continuing doing those Clean pulls to work on strength off the ground.
Have a look at the video and let me know what you think.
Monday 28 March 2011
Monday's mission
Last week was like an episode of the Twilight Zone: it was surreal, passed by in a blur; and a few crazy things happened. As some of you who read this blog already know, Glenn Pendlay and Jon North of California Strength were over in Ireland and ECB for a few days, and then Edinburgh for the weekend. ECB hosted a seminar with Glenn on Wednesday evening and then the awesome Sport's Performance gym in Edinburgh hosted a two day seminar with Glenn and Jon on the Sturday and Sunday. To say both seminars were awesome would be an understatement. When I have the time, I will make a video of the last week and include some of Jon's lifting as well as comment on what I learned from Glenn in both seminars.
Here is what I lifted last week:
Monday was day one of my new program,I which I shall write about soon. I Snatched, Clean and Jerked and Front Squated and kept all weights at a medium intensity in order to accomodate what I knew would be a big lifting week and a stressful organisational one also.
We had our seminar in ECB on Wednesday and along with everyone else, I did all the learning progressions that Glenn coaches and I Snatched alongside everyone who attended. Jon North hit 155/180kg and just barely missed 161kg. Wayne hit a sweet 105 as did I. Considering how tired I was, I was happy and I left it there. I did a few Cleans with the progression that Glenn reccommends, did a double with 100 and left it there. When 100kg feels heavy, that is when you should stop!
On the Thursday, most of our ECB lifters trained with Jon and Glenn. They gym was buzzing to say the least. I was tired from the week's exertions and from the very little sleep the night before, but if you can't get up for training with these boys, you deserve to be shot! I Snatched 114kg and then missed 116 twice. I tried to hit a double with 110kg four times, but I missed the second rep each time. There was simply not enough in the tank. This was the most I have ever hit during the week, though, so I was happy. I then Clean and Jerked up to 136kg and I was proper spent. Happy, but wrecked. Everyone trained really well and watching Jon Power Clean and then Full Clean and Jerk 160kg is always inspiring to watch.
We flew over to Edinburgh on Friday evening and the seminar was really well organized by Cedric Unholz. Again, I did all the learning skill progressions and I was looking forward to lifting. In the Snatch, I went up to 105kg but I was feeling a bit off, so I went back down to 90kg and then 97.5, 102.5, 107.5, 110, 113.5, 115, and once I hit 117.5kg, I left it there. I knew that my final single was dragging me out of position quite badly and to be honest, I could feel it from the beginning of the session. It was a tiring week and whenever I am fatigued, my positioning suffers quite a bit. I accepted this from the beginning and just got determined to use every last inch of my pull and hip explosion to get the weight up. 117.5kg is the most I have ever lifted in training, and I know that if I can hit that in training when tired, I can hit over 120 in competition when I am more rested. I dropped back down to 110kg and went for a double which has eluded me since I tried it in California Strength last June. It took two attempts, but I got it. It was as ugly as sin, but I got it. I felt immense relief to finally get this double.
I Clean and Jerked after the seminar was over and I hit 140kg on my second try. I missed the Jerk in the first attempt because I rushed it. 140kg has been my voodoo weight for the last few months despite my pb being 147. No idea why, but I was genuinely scared of lifting the weight; my mind was desperately telling me not to go under it despite my rational self completely disagreeing. Sami gave me a few choice words and thankfully I hit it. The following day I Clean and Jerked up to 135kg and I was not able to put the doubt out of my mind and I ended up missing the Clean with 140kg. Oh, well. I don't have all of my lifts as I was too busy lifting and coaching:
So, I got home late last night and I think this week will be a deserved lighter week. I know I am looking forward to it. More than likely most of you reading this are only interested in funny videos and not my inner dialogues, so I shall oblige accordingly. I will put up reviews and reports of both seminars and all will be well.
Here is what I lifted last week:
Monday was day one of my new program,I which I shall write about soon. I Snatched, Clean and Jerked and Front Squated and kept all weights at a medium intensity in order to accomodate what I knew would be a big lifting week and a stressful organisational one also.
We had our seminar in ECB on Wednesday and along with everyone else, I did all the learning progressions that Glenn coaches and I Snatched alongside everyone who attended. Jon North hit 155/180kg and just barely missed 161kg. Wayne hit a sweet 105 as did I. Considering how tired I was, I was happy and I left it there. I did a few Cleans with the progression that Glenn reccommends, did a double with 100 and left it there. When 100kg feels heavy, that is when you should stop!
On the Thursday, most of our ECB lifters trained with Jon and Glenn. They gym was buzzing to say the least. I was tired from the week's exertions and from the very little sleep the night before, but if you can't get up for training with these boys, you deserve to be shot! I Snatched 114kg and then missed 116 twice. I tried to hit a double with 110kg four times, but I missed the second rep each time. There was simply not enough in the tank. This was the most I have ever hit during the week, though, so I was happy. I then Clean and Jerked up to 136kg and I was proper spent. Happy, but wrecked. Everyone trained really well and watching Jon Power Clean and then Full Clean and Jerk 160kg is always inspiring to watch.
We flew over to Edinburgh on Friday evening and the seminar was really well organized by Cedric Unholz. Again, I did all the learning skill progressions and I was looking forward to lifting. In the Snatch, I went up to 105kg but I was feeling a bit off, so I went back down to 90kg and then 97.5, 102.5, 107.5, 110, 113.5, 115, and once I hit 117.5kg, I left it there. I knew that my final single was dragging me out of position quite badly and to be honest, I could feel it from the beginning of the session. It was a tiring week and whenever I am fatigued, my positioning suffers quite a bit. I accepted this from the beginning and just got determined to use every last inch of my pull and hip explosion to get the weight up. 117.5kg is the most I have ever lifted in training, and I know that if I can hit that in training when tired, I can hit over 120 in competition when I am more rested. I dropped back down to 110kg and went for a double which has eluded me since I tried it in California Strength last June. It took two attempts, but I got it. It was as ugly as sin, but I got it. I felt immense relief to finally get this double.
I Clean and Jerked after the seminar was over and I hit 140kg on my second try. I missed the Jerk in the first attempt because I rushed it. 140kg has been my voodoo weight for the last few months despite my pb being 147. No idea why, but I was genuinely scared of lifting the weight; my mind was desperately telling me not to go under it despite my rational self completely disagreeing. Sami gave me a few choice words and thankfully I hit it. The following day I Clean and Jerked up to 135kg and I was not able to put the doubt out of my mind and I ended up missing the Clean with 140kg. Oh, well. I don't have all of my lifts as I was too busy lifting and coaching:
So, I got home late last night and I think this week will be a deserved lighter week. I know I am looking forward to it. More than likely most of you reading this are only interested in funny videos and not my inner dialogues, so I shall oblige accordingly. I will put up reviews and reports of both seminars and all will be well.
Monday 14 March 2011
Squad sharpshooting
ECB hosted the Irish squad training camp this weekend and it proved to be a resounding success.It was great fun and there was some superb lifting. I got some footage of the lifting but only from my group on the first day. Everyone lifted well and the camp was very well organised by Wayne Healy. Here is a video of some of the top lifts from my group:
EDIT: After watching the video, I realised I put in Sami's miss with 106 not his success. I must be sub-conscious jealousy.
As for my own lifting, I did ok. On the Saturday morning I did a little wake up session forty five minutes before everyone started. I worked up to a Power Snatch with 90kg and a full Snatch with 100kg and I left it there. In retrospect I should have stopped at 90 but it did not make much of a difference; I felt strong but not particularly fast.
In the full session with my group I worked up to singles in the Snatch with 110, 115 and then I sailed to of 120 and only pulled it. A bit embarrassing. I dropped back to 100 and then hit 107.5 and promptly missed 112.5. It simply was not there so I left it. I was feeling a little tight and not as fast as I would have hoped, but 115 is the most I have Snatched in training in a year, so I am happy enough. If I can hit 115 or so in training then I now I can hit over 120 in competition. In the Clean and Jerk I was tired, but all felt fine. I worked up to 137.5kg and then for some reason, I could not Clean 142.5kg. Very frustrating and for the first time in quite a while, I threw a bit of a wobbler on the platform. On reflection, I put too much pressure on myself and I was also not in the state needed for record weights. Unreasonable expectations and fatigue are not ideal bedfellows. I finished my session with a single with 180kg in the Box Squat and I left it there. I got an awesome massage and followed this with a stretch so that I would be ok to lift the following day.
On Sunday, I was far more relaxed and I Snatched 110kg well. I missed 113 twice and I did not mind really, because, as Wayne correctly pointed out, I was "not going after it." I worked up to 130 in the Clean and Jerk and I could feel I was drained, but for pride's sake, I had to hit 135kg. An embarrasingly small weight to psyche oneself over, but it is what it is. I wanted to get a squat pb so I worked up to 160 and I got 5 reps with it on the 14 inch box.
When I got home on the Sunday, my entire back, legs and hamstrings in particular, traps, shoulders and abs were really feeling the exertion. I felt like I used to feel after a rugby match: battered and bruised. I was happy enough that a sub-par performance could yield 115/137.5 but a few issues were highlighted and I will write about these later when I have had some time to think about them. Everyone lifted particularly well, but I have to mention Sami for his Snatch pb. It was a brave lift considering he was as tired as I was; I just did not have his mental strength!
EDIT: After watching the video, I realised I put in Sami's miss with 106 not his success. I must be sub-conscious jealousy.
As for my own lifting, I did ok. On the Saturday morning I did a little wake up session forty five minutes before everyone started. I worked up to a Power Snatch with 90kg and a full Snatch with 100kg and I left it there. In retrospect I should have stopped at 90 but it did not make much of a difference; I felt strong but not particularly fast.
In the full session with my group I worked up to singles in the Snatch with 110, 115 and then I sailed to of 120 and only pulled it. A bit embarrassing. I dropped back to 100 and then hit 107.5 and promptly missed 112.5. It simply was not there so I left it. I was feeling a little tight and not as fast as I would have hoped, but 115 is the most I have Snatched in training in a year, so I am happy enough. If I can hit 115 or so in training then I now I can hit over 120 in competition. In the Clean and Jerk I was tired, but all felt fine. I worked up to 137.5kg and then for some reason, I could not Clean 142.5kg. Very frustrating and for the first time in quite a while, I threw a bit of a wobbler on the platform. On reflection, I put too much pressure on myself and I was also not in the state needed for record weights. Unreasonable expectations and fatigue are not ideal bedfellows. I finished my session with a single with 180kg in the Box Squat and I left it there. I got an awesome massage and followed this with a stretch so that I would be ok to lift the following day.
On Sunday, I was far more relaxed and I Snatched 110kg well. I missed 113 twice and I did not mind really, because, as Wayne correctly pointed out, I was "not going after it." I worked up to 130 in the Clean and Jerk and I could feel I was drained, but for pride's sake, I had to hit 135kg. An embarrasingly small weight to psyche oneself over, but it is what it is. I wanted to get a squat pb so I worked up to 160 and I got 5 reps with it on the 14 inch box.
When I got home on the Sunday, my entire back, legs and hamstrings in particular, traps, shoulders and abs were really feeling the exertion. I felt like I used to feel after a rugby match: battered and bruised. I was happy enough that a sub-par performance could yield 115/137.5 but a few issues were highlighted and I will write about these later when I have had some time to think about them. Everyone lifted particularly well, but I have to mention Sami for his Snatch pb. It was a brave lift considering he was as tired as I was; I just did not have his mental strength!
Sunday 6 March 2011
Fortune favours the brave
I had an interesting week's training in which there were vastly varying energy states to work off. More importantly, here is something to help you enjoy life:
Even if you can't view these clips in work, please watch them later. They are impossibly funny; and yes, they are more interesting than anything I have to say.
For Monday's session, I had was feeling good but not particularly sharp, I warmed up with the Clean and Jerk up to two Cleans and one Jerk with 100kg and then Snatched 105kg. I moved onto the RDL and worked up to a very strict triple with 125kg which I was happy with and then did three triples with 150kg in the Box Squat. There were no impressive numbers in my session at all, but I was happy enough because I was not feeling too hot.
I spent most of Wednesday in a car or sitting down which was not ideal for training the following day. I had another good session with trying to get myself fixed and the following day I was knackered. I worked up to a double in the Hang Snatch with 95kg and missed the third behind. I then worked up to 130kg in the Clean and Jerk and it felt far too heavy for the actual weight. I got it, but it as ugly as sin. I left out the Front Squats and did my Pendlay Rows working up to 90kg for five reps.
On Saturday, I worked up to 100kg in the Snatch but they felt very slow and I was feeling a little feint, so I started up again from 60kg and did singles with 95kg, 102.5kg, 107.5kg and 112.5kg which was the most I have lifted in training in quite a while. Since April or May I would think. In the Clean and Jerk I worked up to 135kg which was disappointing, but I accepted it and am determined to turn it around. My squats did not go to plan. I wanted three reps with 170 and I only got one. Annoying but I will get it next weekend. Here are my Snatches from Saturday:
Next weekend, the Irish weightlifting squad is having a training camp in East Coast Barbell on the Saturday and Sunday so I will be sure to train accordingly as I want to lift some big ass weights when it counts.
Even if you can't view these clips in work, please watch them later. They are impossibly funny; and yes, they are more interesting than anything I have to say.
For Monday's session, I had was feeling good but not particularly sharp, I warmed up with the Clean and Jerk up to two Cleans and one Jerk with 100kg and then Snatched 105kg. I moved onto the RDL and worked up to a very strict triple with 125kg which I was happy with and then did three triples with 150kg in the Box Squat. There were no impressive numbers in my session at all, but I was happy enough because I was not feeling too hot.
I spent most of Wednesday in a car or sitting down which was not ideal for training the following day. I had another good session with trying to get myself fixed and the following day I was knackered. I worked up to a double in the Hang Snatch with 95kg and missed the third behind. I then worked up to 130kg in the Clean and Jerk and it felt far too heavy for the actual weight. I got it, but it as ugly as sin. I left out the Front Squats and did my Pendlay Rows working up to 90kg for five reps.
On Saturday, I worked up to 100kg in the Snatch but they felt very slow and I was feeling a little feint, so I started up again from 60kg and did singles with 95kg, 102.5kg, 107.5kg and 112.5kg which was the most I have lifted in training in quite a while. Since April or May I would think. In the Clean and Jerk I worked up to 135kg which was disappointing, but I accepted it and am determined to turn it around. My squats did not go to plan. I wanted three reps with 170 and I only got one. Annoying but I will get it next weekend. Here are my Snatches from Saturday:
Next weekend, the Irish weightlifting squad is having a training camp in East Coast Barbell on the Saturday and Sunday so I will be sure to train accordingly as I want to lift some big ass weights when it counts.
Sunday 27 February 2011
A week's winter hibernation
This last week off work has allowed some time off and I graciously took it. My shoulder has ached increasingly as the last few months have gone by, so I decided to get my shoulder and hip looked at this last week to try and get both issues sorted as well as I could. I am seeing a different physical therapist at the moment and hopefully he will be able to help me. He has already identified a basic imbalance in my overall structure which explains why I have had problems with my right ankle, hip and shoulder. Hopefully he will be able to help and if he does, I will write a lot more about the process. Until then, I will see what happens. My hip is a problem that has major implications for my future and if I do not fix it now, I know I will regret it in ten years time. I will still be able to train around it and continue getting stronger, but my future as an athlete and more importantly, as person who likes to have basic movement literacy skills, I need to face the music. If it has a positive effect on my weightlifting, it will be a bonus.
I trained twice this week and I kept the intensity in the squatting only. I basically rested a lot and caught up on an outstanding amount of sleep. I feel good and am really looking forward to the next few training weeks because there is a national training squad weekend on the 12/13th of March in ECB which will be the best ever squad session ever in Irish weightlifting.
Here are a few cool videos. David Woodhouse Power Cleans 152kg. His methods of training have clearly helped him develop as a weightlifter. I am really looking forward to seeing him lift 130/160 in competition and I know he will do it very soon.
Here is a young weightlifter from Tralee who is so far ahead of the rest of Irish weightlifting athletically, it is not even funny:
Yes, Clarence is a far better weightlifter than me and yes, he is 17. He is so much more athletic than me I am not even embarrassed, I am actually very happy to have someone like this in Irish weightlifting.
I trained twice this week and I kept the intensity in the squatting only. I basically rested a lot and caught up on an outstanding amount of sleep. I feel good and am really looking forward to the next few training weeks because there is a national training squad weekend on the 12/13th of March in ECB which will be the best ever squad session ever in Irish weightlifting.
Here are a few cool videos. David Woodhouse Power Cleans 152kg. His methods of training have clearly helped him develop as a weightlifter. I am really looking forward to seeing him lift 130/160 in competition and I know he will do it very soon.
Here is a young weightlifter from Tralee who is so far ahead of the rest of Irish weightlifting athletically, it is not even funny:
Yes, Clarence is a far better weightlifter than me and yes, he is 17. He is so much more athletic than me I am not even embarrassed, I am actually very happy to have someone like this in Irish weightlifting.
Sunday 20 February 2011
Coolmine Clearwater Revival
Well done to everyone on the weekend. Every member of ECB lifted pr's and we had Richie Pedreschi lifting in his first competition. Here is a video of the competition as a while that Stephen Kinsella (who also lifted pb's of course!)made:
Well, I suppose I ought to start my good news. On Saturday I competed in the Dublin Open in Coolmine and I Snatched 120kg. This lift has been two frustrating years in the making and when I finally got it on the platform having never even attempted it before, the elation and sheer exhiliration was something I have never felt before in this sport that I love so much. I have experienced this in rugby a few times, but never in weightlifting. I am still off the 272kg total I need to qualify for the European Championships, but I know I will Clean and Jerk 150kg soon. I may have gotten my ass handed to me by a 17 year old 79kg lifter in his second competition, but I still enjoyed myself immensely. Clarence is the best talent Irish weightlifting has ever had and I hope to see him progress like the mutant that he is!
First off, here is my third attempt Snatch:
I will start at the beginning. My previous week was one of the hardest I have experienced in a long time. My lower back was still extremely stiff and sore from learning how to contract it for the first time and I had to take a download week to let it heal. This week also proved to be incredibly demanding in both work and also in ECB and by the end of it, I was in an absolute heap.
I still wanted to compete in the Dublin Open so I decided to train on Monday and Wednesday and have two days to rest up before the competition. On the Monday, I Snatched up to a single of 108kg which was really my max for the day. It was strong and decent technically, but very slow because I was still knackered. I went back down to singles with 90, 95 and 100 to get some speed back into my lifting. I then skipped my RDLS's because my back was still recovering and made a 2.5kg increase in my 5x5 squats.
On the Wednesday, I worked up to one triple with 90kg in the Hang Snatch. I would usually do three, but I was still very tired and I needed a bigger single in the Jerk so I went straight onto the Clean and Jerk where I worked up to singles with 130 and 135kg which felt pretty hard, particularly mid week. I only did one triple with 130 in the Front Squat. Three triples is what I would usually do for my recovery squat workout, but I was knackered so I left it at one. My right shoulder was too sore to do my presses so I worked up to five reps with 92.5kg in the Pendlay Row and left it there. I did some soft tissue work on my IT bands and quads in particular and some joint mobility and flexibility work. When I finished up in the gym, I did some hot/cold contrast work in the sauna and cold shower.
By the time Saturday came around I was feeling pretty good. I weighed in at 96.5kg--I was not willing to cut weight for a small competition--after eating quite liberally in the preceding days. I chilled out for a few hours and when I started my warm up, I did an initial 20 minute warm up and then relaxed for fifteen or twenty minutes. I wanted to do this earlier but there was not enough room to do it. I started off some bar work and then with two doubles at 50kg. I did singles with 70, 80, 90 in the Power Snatch and then I Snatched 100 powerfully, but it was not a Power Snatch. I went outside and relaxed for fifteen minutes or so and then came back again. I did two doubles with 50 and did singles with 60, 70, 80, 90, 100 and then 105kg, calling 110 as my opener.
I hit my opener of 110kg quite easily, but for some reason I have a habit of underpulling my first attempts every time. I am not sure if this is simply due to complacency, but it is what it is. All I can do is try and improve it I guess. Wayne called for 115kg for my second attempt and in my mind I knew that if I got this, 120 was on. This was probably my best Snatch of the day technically, or at least it felt like it. It shot up and Wayne asked me if I wanted 118kg (this was my pb) to which I replied "f*%k 118, you know exactly what I want." We called it and I had two minutes to get myself ready. I slowed down my breathing and tried to focus and visualise a solid catch position. I went out, got the lift and went a little mad with sheer relief and joy.
It took me a while to calm down and relax before warming up for the Clean and Jerks. There was a five minute break so I chilled out for ten minutes maybe. I warmed up with 60kg for a few singles and hit 80, 90, 100, 110, 120, and 130 as my last warm up. I had between ten and fifteen minutes to wait and in retrospect, I probably should have lifted 135 in the warm up and put my opener up.
I opened up with 137kg and I actually felt like I pressed out the Jerk. It was shaky, but I thought I was just a little cold from waiting. I went up to 142kg and this felt pretty rough also. I knew I did not have 150 in me on the day so I asked Wayne to call for 148 which would be a one kg pb but I did not go under the Clean. I rushed it off the ground and completely lost my position. Embarrasing, but I will learn from it and get on with it. I will Clean and Jerk 150kg very soon.
Well, I suppose I ought to start my good news. On Saturday I competed in the Dublin Open in Coolmine and I Snatched 120kg. This lift has been two frustrating years in the making and when I finally got it on the platform having never even attempted it before, the elation and sheer exhiliration was something I have never felt before in this sport that I love so much. I have experienced this in rugby a few times, but never in weightlifting. I am still off the 272kg total I need to qualify for the European Championships, but I know I will Clean and Jerk 150kg soon. I may have gotten my ass handed to me by a 17 year old 79kg lifter in his second competition, but I still enjoyed myself immensely. Clarence is the best talent Irish weightlifting has ever had and I hope to see him progress like the mutant that he is!
First off, here is my third attempt Snatch:
I will start at the beginning. My previous week was one of the hardest I have experienced in a long time. My lower back was still extremely stiff and sore from learning how to contract it for the first time and I had to take a download week to let it heal. This week also proved to be incredibly demanding in both work and also in ECB and by the end of it, I was in an absolute heap.
I still wanted to compete in the Dublin Open so I decided to train on Monday and Wednesday and have two days to rest up before the competition. On the Monday, I Snatched up to a single of 108kg which was really my max for the day. It was strong and decent technically, but very slow because I was still knackered. I went back down to singles with 90, 95 and 100 to get some speed back into my lifting. I then skipped my RDLS's because my back was still recovering and made a 2.5kg increase in my 5x5 squats.
On the Wednesday, I worked up to one triple with 90kg in the Hang Snatch. I would usually do three, but I was still very tired and I needed a bigger single in the Jerk so I went straight onto the Clean and Jerk where I worked up to singles with 130 and 135kg which felt pretty hard, particularly mid week. I only did one triple with 130 in the Front Squat. Three triples is what I would usually do for my recovery squat workout, but I was knackered so I left it at one. My right shoulder was too sore to do my presses so I worked up to five reps with 92.5kg in the Pendlay Row and left it there. I did some soft tissue work on my IT bands and quads in particular and some joint mobility and flexibility work. When I finished up in the gym, I did some hot/cold contrast work in the sauna and cold shower.
By the time Saturday came around I was feeling pretty good. I weighed in at 96.5kg--I was not willing to cut weight for a small competition--after eating quite liberally in the preceding days. I chilled out for a few hours and when I started my warm up, I did an initial 20 minute warm up and then relaxed for fifteen or twenty minutes. I wanted to do this earlier but there was not enough room to do it. I started off some bar work and then with two doubles at 50kg. I did singles with 70, 80, 90 in the Power Snatch and then I Snatched 100 powerfully, but it was not a Power Snatch. I went outside and relaxed for fifteen minutes or so and then came back again. I did two doubles with 50 and did singles with 60, 70, 80, 90, 100 and then 105kg, calling 110 as my opener.
I hit my opener of 110kg quite easily, but for some reason I have a habit of underpulling my first attempts every time. I am not sure if this is simply due to complacency, but it is what it is. All I can do is try and improve it I guess. Wayne called for 115kg for my second attempt and in my mind I knew that if I got this, 120 was on. This was probably my best Snatch of the day technically, or at least it felt like it. It shot up and Wayne asked me if I wanted 118kg (this was my pb) to which I replied "f*%k 118, you know exactly what I want." We called it and I had two minutes to get myself ready. I slowed down my breathing and tried to focus and visualise a solid catch position. I went out, got the lift and went a little mad with sheer relief and joy.
It took me a while to calm down and relax before warming up for the Clean and Jerks. There was a five minute break so I chilled out for ten minutes maybe. I warmed up with 60kg for a few singles and hit 80, 90, 100, 110, 120, and 130 as my last warm up. I had between ten and fifteen minutes to wait and in retrospect, I probably should have lifted 135 in the warm up and put my opener up.
I opened up with 137kg and I actually felt like I pressed out the Jerk. It was shaky, but I thought I was just a little cold from waiting. I went up to 142kg and this felt pretty rough also. I knew I did not have 150 in me on the day so I asked Wayne to call for 148 which would be a one kg pb but I did not go under the Clean. I rushed it off the ground and completely lost my position. Embarrasing, but I will learn from it and get on with it. I will Clean and Jerk 150kg very soon.
Saturday 5 February 2011
Saturday's soreness
I trained well today, but my lower back hates me right now. It has been tight all week and after I finished Snatching today, it was even sorer. Not muscle pulling pain, just severe doms--delayed onset muscular soreness. Monday's session was a good one, but after getting more locked in with the first pull with my Snatches, RDL's and Box Squats, my lower back was quite stiff from Tuesday onwards. I read this article from Mark Rippetoe and I have been applying some of his ideas to good effect.
I had another good session on Wednesday and did ten working singles with the Clean and Jerk and started with 115kg and ended with 130kg. Before this, I did three triples in the Hang Snatch with 90kg and after the Jerks, I did three triples with 130kg in the Front Squat which was nice and light. I finished off with presses and Pendlay Rows. On Thursday and Friday again, my lower back and hamstrings were still stiff and sore, but I felt a good bit better for today's workout.
Today I had ten working singles and I started off with 95kg in the Snatch; I then hit 100, 101, 102.5kg--it was supposed to be 102 but I put on a 1.5kg plate on one side instead of a 1kg plate--103, 104, 105, 106, 107 and I wanted the 110kg so I went for it and got it nicely. After my Snatches my lower back was very tight and a little sore. I rested for five minutes and started my Clean and Jerks and worked up to a double with 100 and a single with 110kg but I had to stop because my lower back was inflamed and sore. I can feel it is a bit of overuse, so I am not unduly worried.
Because I could not Clean and Jerk properly, I insisted on doing my Box Squats and simply did not sit back as much. Last week I hit four reps with 150kg and today I hit 5 reps with 152.5kg which was hard, but I got it. I was
sore afterwards, but I really wanted to squat and keep my numbers ticking over. I will do some contrast hot/cold work on my back and go a little mad with fish oil and ginger to help reduce the inflamation.
Have a look at my Snatches below and leave any constructive feedback that you think can help. As a reminder, Glenn Pendlay and Jon North are coming over to ECB on March 23rd to give a Wednesday night seminar on learning the Olympic lifts and also how to improve for intermediate and advanced lifters. There are also five or six places left in the Edinburgh two day seminar that weekend. Email eastcoastbarbell@gmail.com to book your place.
I had another good session on Wednesday and did ten working singles with the Clean and Jerk and started with 115kg and ended with 130kg. Before this, I did three triples in the Hang Snatch with 90kg and after the Jerks, I did three triples with 130kg in the Front Squat which was nice and light. I finished off with presses and Pendlay Rows. On Thursday and Friday again, my lower back and hamstrings were still stiff and sore, but I felt a good bit better for today's workout.
Today I had ten working singles and I started off with 95kg in the Snatch; I then hit 100, 101, 102.5kg--it was supposed to be 102 but I put on a 1.5kg plate on one side instead of a 1kg plate--103, 104, 105, 106, 107 and I wanted the 110kg so I went for it and got it nicely. After my Snatches my lower back was very tight and a little sore. I rested for five minutes and started my Clean and Jerks and worked up to a double with 100 and a single with 110kg but I had to stop because my lower back was inflamed and sore. I can feel it is a bit of overuse, so I am not unduly worried.
Because I could not Clean and Jerk properly, I insisted on doing my Box Squats and simply did not sit back as much. Last week I hit four reps with 150kg and today I hit 5 reps with 152.5kg which was hard, but I got it. I was
sore afterwards, but I really wanted to squat and keep my numbers ticking over. I will do some contrast hot/cold work on my back and go a little mad with fish oil and ginger to help reduce the inflamation.
Have a look at my Snatches below and leave any constructive feedback that you think can help. As a reminder, Glenn Pendlay and Jon North are coming over to ECB on March 23rd to give a Wednesday night seminar on learning the Olympic lifts and also how to improve for intermediate and advanced lifters. There are also five or six places left in the Edinburgh two day seminar that weekend. Email eastcoastbarbell@gmail.com to book your place.
Monday 31 January 2011
ECB echelons
Here is the new East Coast Barbell video I made. Our beginner weightlifting classes are going really well and all the lifters are improving rapidly, so if anyone is interested, email eastcoastbarbell@gmail.com to join up. I hope you like it:
Along with my friend Cedric Unholz, I have also organised for Glenn Pendlay and Jon North to come over and do a seminar in ECB on Wednesday, March the 23rd from 6-10 pm. This is going to be amazing and the cost of the seminar is €120. I only started to let people know about it today and already we have 8 places out of 20 booked. We are limiting it to 20 people because we want it to be an optimal learning environment. That weekend on March 26th and 27th we will be hosting a two day seminar in Edinburgh and this will be a more in depth look into how Glenn trains people. There are only 8 places for that left though. If anyone has any interest in attending either seminars, email me at eastcoastbarbell@gmail.com in order to book your place.
Here is a video of Jon Snatching 155kg; he has actually hit 160kg in competition. Jon will be demonstrating Glenn's coaching methods and will assist in helping to coach others.
In other news, I had a good session today. Today focused on the Snatch and I worked up to 12 singles with one and a half minutes between each lift. I started with 95kg and went up in one kilo increments until I hit 102kg which I stayed on for four reps and I finished up with a really comfortable single with 103kg. Here is a video of my last lift:
I then did my RDL's and Box Squats and saw an improvement in both. A good session tonight and I felt even more comfortable with a slightly narrower grip again.
Along with my friend Cedric Unholz, I have also organised for Glenn Pendlay and Jon North to come over and do a seminar in ECB on Wednesday, March the 23rd from 6-10 pm. This is going to be amazing and the cost of the seminar is €120. I only started to let people know about it today and already we have 8 places out of 20 booked. We are limiting it to 20 people because we want it to be an optimal learning environment. That weekend on March 26th and 27th we will be hosting a two day seminar in Edinburgh and this will be a more in depth look into how Glenn trains people. There are only 8 places for that left though. If anyone has any interest in attending either seminars, email me at eastcoastbarbell@gmail.com in order to book your place.
Here is a video of Jon Snatching 155kg; he has actually hit 160kg in competition. Jon will be demonstrating Glenn's coaching methods and will assist in helping to coach others.
In other news, I had a good session today. Today focused on the Snatch and I worked up to 12 singles with one and a half minutes between each lift. I started with 95kg and went up in one kilo increments until I hit 102kg which I stayed on for four reps and I finished up with a really comfortable single with 103kg. Here is a video of my last lift:
I then did my RDL's and Box Squats and saw an improvement in both. A good session tonight and I felt even more comfortable with a slightly narrower grip again.
Saturday 29 January 2011
Saturday's splurge
Life kicked my ass this week and I had to alter my training accordingly. Competitions always drain me and last Saturday was no exception; my hip was quite sore also and I had an extremely busy week work wise. Therefore, I had to alter my training and drastically reduce volume. This was not ideal because I wanted this to be my first week in my month cycle, but my hip hurt and I could not have Snatched properly anyway. Here is one good thing I did on Thursday though: a bodyweight Clean grip Snatch. The higher hip position did not hurt so I went for it:
I still got my squats in and I got some work done, but not what the plan was. I found it hard to take a few steps back and listen to my body; over the last two and a half years I would have simply gone on training and done whatever I could push myself to do. This never worked out for me though, so I ended up in a better place today because of the change in pace and I ended up having a good session.
Because my hip still hurts when it is at the end range of motion, I decided to move my Snatch grip back to where it use to be, but a finger width wider. This put my hips in a pain free position and it also felt great lifting from the narrower grip again. As in very very great. I started the day off working up to doubles with 80, 90 and 100 and I missed a single with 105kg. Something felt slightly off though and I could not pinpoint it. I was very loose off the floor. I went back to 100kg and really focused on tightening up my scaps and upper back and this proved to be the winning coaching cue for the day. I ended up Snatching 100kg for ten singles very comfortably and actually brought my tenth single down to the hang and did 3 consecutive Hang Snatches with it after the full Snatch. I have never done this before, but I saw a few of the guys in Cal Strength do it and I had to have a go.
After that, I worked up in the Clean and Jerk determined to so something I had never done before, which was Clean and Jerk 130 for a double--quite embarrassing really. I started off with a few doubles with 70kg and then I did singles with 90, 100, 110, 120 and I went up to 130kg. I hit it for a double, but I pressed out the second Jerk so I did it again and actually hit a third Jerk with 130 after getting my double. It was outrageously pressed out and I nearly broke my back bringing it down, but I got it. This left me gasping though and definitely affected my squats. I only hit 150kg for four reps in the Box Squat which is better than two weeks ago, but I really should have gotten the five reps.
So, where does this leave me? I am really enjoying training again and I am really looking forward to the competition on February 19th in Coolmine. I talk to Sami, Wayne and Harry and we will decide togther exactly where to go with my training. I know the tempo training is really helping my lifting and I know thatmy squat program is also working because my hamstrings are getting stronger and even though I am kitten weak in the box squat, I am improving.
My biggest issues are sleeping earlier and therefore recovering and dedicated training time during which I don't coach anyone--it is very hard for me to do this because I love coaching, as in, I REALLY enjoy coaching people. Not in a creepy way though. The learning process fascinates me and I love how everyone learns similar principles in a different ways. Example being Eamonn, a Crossfitter who came to East Coast Barbell today for a visit. He was a Power Snatch lifter and when he Snatched to depth, he split Snatched. Within 30 minutes he was fully Squat Snatching with more than he had Split Snatched and his technique was actually very good. I coached him in a completely different way to how I have ever coached the Snatch before, but it seemed to suit him and he learned very quickly, which says more about him than me though! Dee also visited and how we worked together was completely different. She lifted very well and is making great strides in her lifting despite the fact that she is going down in weight classes. Ed also came and lifted more than he has lifted in 9 months. Ed and his awesome beard are awesome. It was a pleasure having them lift in in ECB.
For anyone interested, ECB is trying to promote weightlifting and we hold beginner weightlifting classes on Monday and Wednesdays from 6.30 to 8pm. We only charge €40 for 8 sessions, so be sure to take advantage of the offer and pop down to learn more about an incredible sport that has an enormous effect on training for other sports also.
Have a look at my video below and leave any constructive criticism you can:
I still got my squats in and I got some work done, but not what the plan was. I found it hard to take a few steps back and listen to my body; over the last two and a half years I would have simply gone on training and done whatever I could push myself to do. This never worked out for me though, so I ended up in a better place today because of the change in pace and I ended up having a good session.
Because my hip still hurts when it is at the end range of motion, I decided to move my Snatch grip back to where it use to be, but a finger width wider. This put my hips in a pain free position and it also felt great lifting from the narrower grip again. As in very very great. I started the day off working up to doubles with 80, 90 and 100 and I missed a single with 105kg. Something felt slightly off though and I could not pinpoint it. I was very loose off the floor. I went back to 100kg and really focused on tightening up my scaps and upper back and this proved to be the winning coaching cue for the day. I ended up Snatching 100kg for ten singles very comfortably and actually brought my tenth single down to the hang and did 3 consecutive Hang Snatches with it after the full Snatch. I have never done this before, but I saw a few of the guys in Cal Strength do it and I had to have a go.
After that, I worked up in the Clean and Jerk determined to so something I had never done before, which was Clean and Jerk 130 for a double--quite embarrassing really. I started off with a few doubles with 70kg and then I did singles with 90, 100, 110, 120 and I went up to 130kg. I hit it for a double, but I pressed out the second Jerk so I did it again and actually hit a third Jerk with 130 after getting my double. It was outrageously pressed out and I nearly broke my back bringing it down, but I got it. This left me gasping though and definitely affected my squats. I only hit 150kg for four reps in the Box Squat which is better than two weeks ago, but I really should have gotten the five reps.
So, where does this leave me? I am really enjoying training again and I am really looking forward to the competition on February 19th in Coolmine. I talk to Sami, Wayne and Harry and we will decide togther exactly where to go with my training. I know the tempo training is really helping my lifting and I know thatmy squat program is also working because my hamstrings are getting stronger and even though I am kitten weak in the box squat, I am improving.
My biggest issues are sleeping earlier and therefore recovering and dedicated training time during which I don't coach anyone--it is very hard for me to do this because I love coaching, as in, I REALLY enjoy coaching people. Not in a creepy way though. The learning process fascinates me and I love how everyone learns similar principles in a different ways. Example being Eamonn, a Crossfitter who came to East Coast Barbell today for a visit. He was a Power Snatch lifter and when he Snatched to depth, he split Snatched. Within 30 minutes he was fully Squat Snatching with more than he had Split Snatched and his technique was actually very good. I coached him in a completely different way to how I have ever coached the Snatch before, but it seemed to suit him and he learned very quickly, which says more about him than me though! Dee also visited and how we worked together was completely different. She lifted very well and is making great strides in her lifting despite the fact that she is going down in weight classes. Ed also came and lifted more than he has lifted in 9 months. Ed and his awesome beard are awesome. It was a pleasure having them lift in in ECB.
For anyone interested, ECB is trying to promote weightlifting and we hold beginner weightlifting classes on Monday and Wednesdays from 6.30 to 8pm. We only charge €40 for 8 sessions, so be sure to take advantage of the offer and pop down to learn more about an incredible sport that has an enormous effect on training for other sports also.
Have a look at my video below and leave any constructive criticism you can:
Sunday 16 January 2011
Saturday's stilted work week.
I had a devilishly busy week and I was really glad I emptied my training of volume. On the Monday, I Snatched doubles up to 80 and then did 9okg three times and 100kg once. I followed this up with Power Clean and Power Jerks up to 120kg. I have not done these two movements in a while and it was nice to do something different. Very low volume with a slight increase in intensity. I enjoyed the session.
On Wednesday, I ended up training very late because I was really busy in the gym. I did some Snatch Pulls but I spoiled it by going to heavy, particularly when I was tired. I did some Clean and Jerks and finished with 120. I wanted to hit 130, but I was too wrecked at that stage.
On Thursday I did some Presses and Pendlay Rows and on Saturday I trained after coaching for five hours. Here is a video of my session. I was actually quite happy considering how crazy my week was and that I was coaching all morning.
Snatch: 1x2@40, 40, 50, 60, 70, 80 1x1@90, 95, 100, 105, 110xxx
This was the first time I have lifted 100kg or over in a few months and it felt a little weird. I should have hit 110 the first time, but I pulled back on it and I left it out front. The other two misses were too slow. No worries, I know I will hit it and more next Saturday in Ul in the first comp of the year.
Clean and Jerk--1x2@60 1x1@70, 80, 90, 100, 110, 120, 127.5, 132.5, 137.5x, 137.5
I felt good working up with the Clean and Jerks and I missed the 137.5 first time because I was thinking of the next lift. I focused on it and nailed it. All in all, I was content with the session because I was and am, knackered. I was planning on having the first week of my new program next week, but I was not ready for that yet. Life took over this and week and will do so next week so I will have two easy enough sessions and hit it hard in Limerick for what should be an awesome competition.
I also spent the weekend coaching in the women's national squad in ECB on Saturday and Sunday. All the women lifted very well and worked really hard. It was definitely a positive experience and I know the Irish femal weightlifters will continue to progress, just like the men are.
On Wednesday, I ended up training very late because I was really busy in the gym. I did some Snatch Pulls but I spoiled it by going to heavy, particularly when I was tired. I did some Clean and Jerks and finished with 120. I wanted to hit 130, but I was too wrecked at that stage.
On Thursday I did some Presses and Pendlay Rows and on Saturday I trained after coaching for five hours. Here is a video of my session. I was actually quite happy considering how crazy my week was and that I was coaching all morning.
Snatch: 1x2@40, 40, 50, 60, 70, 80 1x1@90, 95, 100, 105, 110xxx
This was the first time I have lifted 100kg or over in a few months and it felt a little weird. I should have hit 110 the first time, but I pulled back on it and I left it out front. The other two misses were too slow. No worries, I know I will hit it and more next Saturday in Ul in the first comp of the year.
Clean and Jerk--1x2@60 1x1@70, 80, 90, 100, 110, 120, 127.5, 132.5, 137.5x, 137.5
I felt good working up with the Clean and Jerks and I missed the 137.5 first time because I was thinking of the next lift. I focused on it and nailed it. All in all, I was content with the session because I was and am, knackered. I was planning on having the first week of my new program next week, but I was not ready for that yet. Life took over this and week and will do so next week so I will have two easy enough sessions and hit it hard in Limerick for what should be an awesome competition.
I also spent the weekend coaching in the women's national squad in ECB on Saturday and Sunday. All the women lifted very well and worked really hard. It was definitely a positive experience and I know the Irish femal weightlifters will continue to progress, just like the men are.
Tuesday 21 December 2010
Tuesday's tap it in the hole moment--tappity tapperoo!
I have found my weightlifting mojo again and it feels great. To start off today's post, here is a video of a British sprinter Power Cleaning 170kg weighing around 88kg:
I love watching raw power and passionate lifters.
As for my own training, I am effectively in an off season and I needed to do something different to get my mojo back. Here is the reality of my situation over the last few months:
1. I was not getting stronger.
2. I was not lifting more weight in the classical lifts.
3. My positioning was not improving.
4. Running a gym alongside a full time job pretty much sapped my physical and mental energy.
5. Putting myself under pressure to lift certain weights by a certain time actually made the problems worse because the more wound up I got the worse I lifted.
So, these are the main priorites for my lifting in the next two months:
1. Get stronger: I will focus on the Box Squat and the RDL.
2. Lift only three days a week so that I can recover adequately to work both jobs and lift at the same time. The idea of not recovering as a weightlifter in order to force adaptation does not wash with me in my current life situation.
3. Get lots of reps in with the classical lifts.
4. Chill out and enjoy training again.
So here is my program for the next month. I am a week in and I really love it because I know I will make progress and it is completely different to anything I have done before. I am basically lifting using some of Glenn Pendlay's coaching methods for beginners and it is great for improving strength, rhythm and tempo in the classical lifts, and sport specific weightlifting conditioning. Here it is:
Day One:
Snatch: Work up to a top weight and Snatch it twenty times in twenty minutes; you lift every minute and this generally adds up to around 35 to 40 seconds of recovery. Today I lifted 93kg for 20 singles and I am finding so far that my last ten are the smoothest and fluid lifts.
RDL: Work up to 3x3 with a top set. Each week I will increase the weight slightly and improve the range of movement.
Box Squat (14 inch box): I am following the Texas Squat Method and it is delightfully simple. Day one is the volume day and you work up to 5 sets of 5.
Core work: I neglected this too much in the last two years. Laziness.
Day Two:
Hang Snatch: I work up to 5 triples with a modest weight. This is as much positional reinfocement as it is a warm up for the main act that is the focus as follows:
Clean and Jerk: Work up to 20 singles in 20 minutes. I have only done this once so far and it is tiring, but like the Clean and Jerk, it is doing wonders for my timing and overall feel of the lift. Because there is so little recovery, I cannot muscle up the weights like I have been guilty of in the past. Technique and rhythm and tempo improve as the lifts mount up.
Front Squat: Work up to a medium weight for 3x3. This is effectively a squat recovery.
Pressing and Pendlay rows: I need to get stronger and mentally, I need the variety for something different.
Core work
Day Three:
Snatch : 20 singles in twenty minutes.
Clean and Jerk: 20 in 20.
Box Squat: Intensity day of Texas method. Work up to a max set of 5 in the squat. If I cannot progress in this basic squat program, I deserve to be shot. I have every faith in it though. This is my second week and it feels great already.
Core work and fexibility. I will have to stretch every day or else my hips will tighten up and get painful and restrict my movement very negatively. I have been far too lazy with my stretching and doing it two or three times a week is simply not good enough for me. I need to stretch my hips out every day if I am to improve and get my flexibility to any kind of standard for weightlifting. It is currently awful and holding me back; I simply have not worked hard at it enough.
Let me know what you think of the program. I will monitor my progress closely and it it helps me out and I gain from it, it will obviously affect what my following program will look like. 4 weeks on and 1 week download. Let's see how it goes then!
Here is a brilliant lifting video to leave you with:
I love watching raw power and passionate lifters.
As for my own training, I am effectively in an off season and I needed to do something different to get my mojo back. Here is the reality of my situation over the last few months:
1. I was not getting stronger.
2. I was not lifting more weight in the classical lifts.
3. My positioning was not improving.
4. Running a gym alongside a full time job pretty much sapped my physical and mental energy.
5. Putting myself under pressure to lift certain weights by a certain time actually made the problems worse because the more wound up I got the worse I lifted.
So, these are the main priorites for my lifting in the next two months:
1. Get stronger: I will focus on the Box Squat and the RDL.
2. Lift only three days a week so that I can recover adequately to work both jobs and lift at the same time. The idea of not recovering as a weightlifter in order to force adaptation does not wash with me in my current life situation.
3. Get lots of reps in with the classical lifts.
4. Chill out and enjoy training again.
So here is my program for the next month. I am a week in and I really love it because I know I will make progress and it is completely different to anything I have done before. I am basically lifting using some of Glenn Pendlay's coaching methods for beginners and it is great for improving strength, rhythm and tempo in the classical lifts, and sport specific weightlifting conditioning. Here it is:
Day One:
Snatch: Work up to a top weight and Snatch it twenty times in twenty minutes; you lift every minute and this generally adds up to around 35 to 40 seconds of recovery. Today I lifted 93kg for 20 singles and I am finding so far that my last ten are the smoothest and fluid lifts.
RDL: Work up to 3x3 with a top set. Each week I will increase the weight slightly and improve the range of movement.
Box Squat (14 inch box): I am following the Texas Squat Method and it is delightfully simple. Day one is the volume day and you work up to 5 sets of 5.
Core work: I neglected this too much in the last two years. Laziness.
Day Two:
Hang Snatch: I work up to 5 triples with a modest weight. This is as much positional reinfocement as it is a warm up for the main act that is the focus as follows:
Clean and Jerk: Work up to 20 singles in 20 minutes. I have only done this once so far and it is tiring, but like the Clean and Jerk, it is doing wonders for my timing and overall feel of the lift. Because there is so little recovery, I cannot muscle up the weights like I have been guilty of in the past. Technique and rhythm and tempo improve as the lifts mount up.
Front Squat: Work up to a medium weight for 3x3. This is effectively a squat recovery.
Pressing and Pendlay rows: I need to get stronger and mentally, I need the variety for something different.
Core work
Day Three:
Snatch : 20 singles in twenty minutes.
Clean and Jerk: 20 in 20.
Box Squat: Intensity day of Texas method. Work up to a max set of 5 in the squat. If I cannot progress in this basic squat program, I deserve to be shot. I have every faith in it though. This is my second week and it feels great already.
Core work and fexibility. I will have to stretch every day or else my hips will tighten up and get painful and restrict my movement very negatively. I have been far too lazy with my stretching and doing it two or three times a week is simply not good enough for me. I need to stretch my hips out every day if I am to improve and get my flexibility to any kind of standard for weightlifting. It is currently awful and holding me back; I simply have not worked hard at it enough.
Let me know what you think of the program. I will monitor my progress closely and it it helps me out and I gain from it, it will obviously affect what my following program will look like. 4 weeks on and 1 week download. Let's see how it goes then!
Here is a brilliant lifting video to leave you with:
Tuesday 16 November 2010
Tuesday's turnpike
I enjoyed the competition up in Belfast on Saturday. As usual, it was very well organised and it was refreshing to have so much space to warm up and relax in. This is by far and away the best venue in the country and I heard that the Irish Seniors will be held there in April, so hopefully that goes ahead.
As far as my own performance went, I lifted relatively well and more importantly I enjoyed it. Gillian lifted really well and once she was finished lifting, I was able to relax and chill out for a while. I made sure that I ate foods that would not be too heavy on the stomach and that I had enough energy for the day. My warm up went relatively well and I Snatched up to 100kg and went out to the platform. I deliberately left my warm up as late as possible so that I could use my scant nervous energy in the competition platform. I almost left my warm up too late for the Clean and Jerk, but I woul rather be too rushed than too tired! Here is a video of my lifts. My Snatches were 106kg, 111kg, and 113kg. My Clean and Jerks were 135, 140 and 145kg.
I was happy with my performance here because it was another small step up from my last two competitions. I am not exactly where I should be right now, but I have no choice other to to get on with it. I felt strong, but quite slow in general. These are the heaviest weights I have hit since May and I know I am getting back on track. London is in two and a half weeks and I know I will have another step up again. I have an intense week this week followed by a lighter week with a heavy session the week before. The week of the competition will be a get as fresh as possible week so that I rip it up as much as possible in London.
As far as my own performance went, I lifted relatively well and more importantly I enjoyed it. Gillian lifted really well and once she was finished lifting, I was able to relax and chill out for a while. I made sure that I ate foods that would not be too heavy on the stomach and that I had enough energy for the day. My warm up went relatively well and I Snatched up to 100kg and went out to the platform. I deliberately left my warm up as late as possible so that I could use my scant nervous energy in the competition platform. I almost left my warm up too late for the Clean and Jerk, but I woul rather be too rushed than too tired! Here is a video of my lifts. My Snatches were 106kg, 111kg, and 113kg. My Clean and Jerks were 135, 140 and 145kg.
I was happy with my performance here because it was another small step up from my last two competitions. I am not exactly where I should be right now, but I have no choice other to to get on with it. I felt strong, but quite slow in general. These are the heaviest weights I have hit since May and I know I am getting back on track. London is in two and a half weeks and I know I will have another step up again. I have an intense week this week followed by a lighter week with a heavy session the week before. The week of the competition will be a get as fresh as possible week so that I rip it up as much as possible in London.
Saturday 23 October 2010
Saturday's sneer at the previous two and a half month's form
I trained well today and for the first time in two or three months, I felt rested and ready to go. I managed to fit in a nap on Friday afternoon and a decent night's sleep that night; sweet sweet bliss as a result. We had a great atmosphere in ECB today and it was great to have Barry Whelan along and he recieved the inimitabley sage advice from Coach Harry Leech. Killer lifted very well and the one and only John McDaid also kicked ass alongside the man who makes me feel small and insecure: Cathal "Big Guns" Byrd.
I started off doing a few box jumps to kick start my cns and they felt great. I hit a conservative 46 inches and left it there. I worked up to a double with 80kg and because my lifting felt about as smooth as Murph's back, I had a quick five minute break and started off with 60kg again with Byrdie. I hit that for a double and then did singles with 80, 90, 100, 104, 107, 109 and 111kg. This is the heaviest I have lifted since the last week of July and I was happy to get it. My 109kg was by far my best Snatch of the day; the other ones were muscled up a bit and about as elegant as any of the Tiger Woods' scandals. Like Tiger though, I said screw it anyway. My days of obsessing over technique are over. I hope.
Here are some of my lifts. Apologies for how dodgy the video quality is: Harry still is unable to use his iphone properly so that the videos come out straight. It is embarrassing for both of us really.
I took five minutes to eat some fruit, relax and stretch the hips out a bit. I felt reasonably sharp in the Clean and Jerk warm ups and started with doubles of 60, 80 and 100kg. I then worked up to singles with 110, 120, 130, 135 and I missed the Clean with 141kg because I did not finish my hip drive in the Clean. I took it again and hammered it home.
I left it there, determined to learn from my mistakes in the past. I have not lifted near these weights since I hurt my hip and now that it is healed again, I will bide my time. What really counts is that I bring everything to the table when I am lifting over in Scotland in two weeks, in the Northern Ireland Open the week after and then in the London Open on the fourth of Decemeber. I will get my 272kg total in London and that is my focus one hundred percent. I know if I can hit anywhere close to 110/140 in training that I can tear up in competition and hit weights I have never even attempted before. Each week, I need to build slowly and stay patient. The only thing that matters is that I qualify for the Senior European Championships and I believe and have complete faith in my ability to do so.
My program now has me lifting three days a week for many of the reasons that David Woodhouse espouses in his article "The System" a few posts back. I have invested a whole lot of time and volume into my training since the end of June and now it is time to reap what I have sowed. I just need to make sure I avoid screwing it up by letting my ego drive my training, which is what I did by not following the program properly in July. Patience and faith. Let's hope that we have all learned this from our mistakes.
I started off doing a few box jumps to kick start my cns and they felt great. I hit a conservative 46 inches and left it there. I worked up to a double with 80kg and because my lifting felt about as smooth as Murph's back, I had a quick five minute break and started off with 60kg again with Byrdie. I hit that for a double and then did singles with 80, 90, 100, 104, 107, 109 and 111kg. This is the heaviest I have lifted since the last week of July and I was happy to get it. My 109kg was by far my best Snatch of the day; the other ones were muscled up a bit and about as elegant as any of the Tiger Woods' scandals. Like Tiger though, I said screw it anyway. My days of obsessing over technique are over. I hope.
Here are some of my lifts. Apologies for how dodgy the video quality is: Harry still is unable to use his iphone properly so that the videos come out straight. It is embarrassing for both of us really.
I took five minutes to eat some fruit, relax and stretch the hips out a bit. I felt reasonably sharp in the Clean and Jerk warm ups and started with doubles of 60, 80 and 100kg. I then worked up to singles with 110, 120, 130, 135 and I missed the Clean with 141kg because I did not finish my hip drive in the Clean. I took it again and hammered it home.
I left it there, determined to learn from my mistakes in the past. I have not lifted near these weights since I hurt my hip and now that it is healed again, I will bide my time. What really counts is that I bring everything to the table when I am lifting over in Scotland in two weeks, in the Northern Ireland Open the week after and then in the London Open on the fourth of Decemeber. I will get my 272kg total in London and that is my focus one hundred percent. I know if I can hit anywhere close to 110/140 in training that I can tear up in competition and hit weights I have never even attempted before. Each week, I need to build slowly and stay patient. The only thing that matters is that I qualify for the Senior European Championships and I believe and have complete faith in my ability to do so.
My program now has me lifting three days a week for many of the reasons that David Woodhouse espouses in his article "The System" a few posts back. I have invested a whole lot of time and volume into my training since the end of June and now it is time to reap what I have sowed. I just need to make sure I avoid screwing it up by letting my ego drive my training, which is what I did by not following the program properly in July. Patience and faith. Let's hope that we have all learned this from our mistakes.
Sunday 17 October 2010
Sunday's statistics
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.
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.
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!"
Monday 9 August 2010
Monday's mediocre puching in the clock training session
There was an awesome atmosphere in East Coast Barbell on Saturday and our session turned out to be a good one. Here is a link to our website by the way. Here is a video showing some of the action:
I ended up having a decent day despite feeling like a broken spinning wheel. Byrdie hit 140, despite being a shadow of himself, so he should be raring to go next weekend. Thank God for the competitive spirit and guarana.... I worked up 10 singles with 100, 105, 110 and I got 112.5kg on my third attempt. Because I was tired I was slinging the bar up any way I could. I hit 140kg in the Clean and Jerk and this was the first time I have hit this number since May. The Clean was ugly but I got it. Again, the increase in lifting volume is draining, but I can feel myself adapting and getting more skillfull in the lifts. Every week, my numbers on the Saturday sessions have been steadily increasing to where they were when I was fresher. Next week, the Irish weightlifting squad will be having a two day training camp in ECB, so I want to get my numbers up again for that. Step by step.
Today's session was very hard and I was tired from a hectic weekend. Tom Turner came in to train with myself and Zag, so it was nice to have someone different to train with. My legs feel like they are about to fall off, but I still feel happy with my training. I am improving and I WILL qualify for the European Championships. Tomorrow I have six doubles with 100 in the Snatch and 122.5 in the Clean and Jerk. Love it.
I ended up having a decent day despite feeling like a broken spinning wheel. Byrdie hit 140, despite being a shadow of himself, so he should be raring to go next weekend. Thank God for the competitive spirit and guarana.... I worked up 10 singles with 100, 105, 110 and I got 112.5kg on my third attempt. Because I was tired I was slinging the bar up any way I could. I hit 140kg in the Clean and Jerk and this was the first time I have hit this number since May. The Clean was ugly but I got it. Again, the increase in lifting volume is draining, but I can feel myself adapting and getting more skillfull in the lifts. Every week, my numbers on the Saturday sessions have been steadily increasing to where they were when I was fresher. Next week, the Irish weightlifting squad will be having a two day training camp in ECB, so I want to get my numbers up again for that. Step by step.
Today's session was very hard and I was tired from a hectic weekend. Tom Turner came in to train with myself and Zag, so it was nice to have someone different to train with. My legs feel like they are about to fall off, but I still feel happy with my training. I am improving and I WILL qualify for the European Championships. Tomorrow I have six doubles with 100 in the Snatch and 122.5 in the Clean and Jerk. Love it.
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