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.
Sunday 27 February 2011
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.
Tuesday 15 February 2011
Tuesday's think tank
Because I have been late with my update, here is something to make up:
I actually had a much longer interview with Donny, but the connection was poor and for whatever reason, the program I was using to record the conversation did not work right and I lost most of it. Annoying, but what can you do?
Another piece of news is that this blog has made another list of the best blogs/sites to look out for. Apparently I am an authority on getting huge, but this list also looks suspiciously like the other one I was included in a few weeks back. Like I said before, I am now officially above the law. I will become this man:
As for my own training, last week I had to take a download week because my lower back would not allow me to train. I still squatted heavy and slightly altered my squatting style by not sending my hips back as much, but after I Snatched on the Wednesday, I stiffened up quite a bit again. So, I decided to take last week as a taper week and this week load up again, even though I have a competiton on Saturday. This is not an important competition so getting my training right is far more important and I feel far better now. My lumbar area is still stiff in the attachment area and no longer the muscle belly. Every day it gets a small bit better, so all I can do is be patient. Because I was able to contract my lumber spine for the first time, I experienced quite severe doms. This is productive pain though, so the key is simply to manage the inflammation and accept it.
Last night, I Snatched for 8 singles and Box Squatted for 5x5; I left out the RDL's for obvious reasons. In the Snatch, I did a single with 90, 100, 105 which I stupidly missed because I did not stay over the bar, but I got it easily on my second attempt. I then hit 108kg, but it was quite slow. I was happy with the technique and positioning, but it was a monotone lift. I then went back to hit 90, 95 and 100kg again but increased the tempo significantly. I found it very difficult to lift with speed because I am very tired at the moment. Work and ECB committments are kicking my ass at the moment, so from that perspective as well as a physical one, a download week was probably in order anyway. My 5x5 in the squat went up another 2.5kg and I hit 142.5kg. Once again, the weight was not heavy, but the third and four reps on the last two sets in particular are real grinders and I am finding that as my numbers rise, the amount of rest I am taking is also rising. I am ok with that and the fact that I did not do the RDL's gave me the time anyway.
So, I have another session on Wednesday where I will do my Hang Snatches, Clean and Jerk singles and light Front Squats. I will then finish with some presses and Pendlay Rows, neither of which I did last week. Over and out.
I actually had a much longer interview with Donny, but the connection was poor and for whatever reason, the program I was using to record the conversation did not work right and I lost most of it. Annoying, but what can you do?
Another piece of news is that this blog has made another list of the best blogs/sites to look out for. Apparently I am an authority on getting huge, but this list also looks suspiciously like the other one I was included in a few weeks back. Like I said before, I am now officially above the law. I will become this man:
As for my own training, last week I had to take a download week because my lower back would not allow me to train. I still squatted heavy and slightly altered my squatting style by not sending my hips back as much, but after I Snatched on the Wednesday, I stiffened up quite a bit again. So, I decided to take last week as a taper week and this week load up again, even though I have a competiton on Saturday. This is not an important competition so getting my training right is far more important and I feel far better now. My lumbar area is still stiff in the attachment area and no longer the muscle belly. Every day it gets a small bit better, so all I can do is be patient. Because I was able to contract my lumber spine for the first time, I experienced quite severe doms. This is productive pain though, so the key is simply to manage the inflammation and accept it.
Last night, I Snatched for 8 singles and Box Squatted for 5x5; I left out the RDL's for obvious reasons. In the Snatch, I did a single with 90, 100, 105 which I stupidly missed because I did not stay over the bar, but I got it easily on my second attempt. I then hit 108kg, but it was quite slow. I was happy with the technique and positioning, but it was a monotone lift. I then went back to hit 90, 95 and 100kg again but increased the tempo significantly. I found it very difficult to lift with speed because I am very tired at the moment. Work and ECB committments are kicking my ass at the moment, so from that perspective as well as a physical one, a download week was probably in order anyway. My 5x5 in the squat went up another 2.5kg and I hit 142.5kg. Once again, the weight was not heavy, but the third and four reps on the last two sets in particular are real grinders and I am finding that as my numbers rise, the amount of rest I am taking is also rising. I am ok with that and the fact that I did not do the RDL's gave me the time anyway.
So, I have another session on Wednesday where I will do my Hang Snatches, Clean and Jerk singles and light Front Squats. I will then finish with some presses and Pendlay Rows, neither of which I did last week. Over and out.
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:
Saturday 22 January 2011
Limerick lechery
I was really looking forward to my first competition of the year and it did not disappoint. It was a very small affair with only ten lifters, but everyone enjoyed it and generally lifted well for the time of year.
Sami came down to coach for two reasons: the competition did not fit into his training schedule and he also had to coach four lifters through the competition--I was one of them. There were some great performances: Byrdie hit a big pr total with 114/152 at 81kg bodyweight. Sinead Ryan hit 50/70 in a great six for six performance and Gillian Roddie hit three sweet Snatches with 52/55/57, but still felt the after effects of the Irish women's training camp, succeeding with an easy 70kg Clean and Jerk. The Reverend hit 95/115 weighing in at a svelt 73kg and this competition coincided with the end of his general preparation phase, so there is far more to come from him. Stephen Kinsella got fantastic pr's with 73/98 in only his second competition. He is rapidly improving in strength and skill and his work ethic is an example for others to follow. Paudie Roche also competed well considering he is coming back from a hip injury.
As for my own lifting, I am relatively happy with my five out of six performance. I had a quick twenty minute warm up after the weigh in--I was 96.2kg--in order to get the car journey out of my system. I worked up to a double with 80kg in Snatch and left it there. This was badly needed and meant that when I began my actual competition warm up forty five minutes later I was already feeling loose and ready to go. I did two doubles with 50 and a double with 60 and 70. I then hit singles with 80, 90, 100 and 105kg.
All my warm ups felt pretty good, so out I went with 108kg as my opener. It flew up and the lift was successful, but I made it harder than it should have been because I underpulled it quite a bit. I then went to 111kg and this was a far better lift and felt great. Sami then made the call for me to stick to 114kg for my final attempt and even though I could feel that I messed up my first pull, I just cranked that bit harder and got it overhead. Sami made the right call staying conservative, because it is the first competition of the season and I have not Snatched this much since last May when I hit 118kg. I also had a month of lifting 20 reps in 20 minutes in both the Snatch and the Clean and Jerk which is not that conducive to max single attempts. I am capable of lifting more but I need to be patient in my build up.
I chilled out for ten or fifteen minutes and then started my warm up for the Clean and Jerk. I felt great and my final two warm ups were a Power Clean and Jerk with 120kg and a single Clean and Jerk with 130kg. These all felt very easy and in the groove so I opened up with 138kg which I made. My balance on the platform felt quite strange though and something felt different. With my second attempt, I went up to 143kg and my left foot slipped back a few inches, which was weird. I ended up not pulling the weight over my waist. I retook it and got a shaky final lift. It felt like I massively overpulled it and the weight fell down on me, causing me to stall in the bottom of the Clean. All my Jerks felt very solid though and I knew I would not miss them.
I finished off with a nice stretch and after helping Murph and Byrdie clear away the platforms and weights, myself and Murph had a short swim and sauna; I felt far better after this and it will definitely help speed up my recovery. I am still focusing on improving my hip flexibility but instead of doing what I usually do, I am working on one stretch and that is it. This stretch is my nemesis and my number one weakness, so I work on it everday on at least five seperate occasions. Here is one example of how I stretch my piriformus out; I actually use a variety of surfaces:
As a result, my flexibility is improving rapidly like never before and even though I am still pathetic in the stretch, I am now able to get into this pathetic position when before I was unable. I have been stretching like this for the last three weeks and I have seen major improvements so when I get my flexibility in that position to a decent standard, I will focus on my next weakest area while maintaining the previous one.
I have another competition in four weeks time and one a month after that. This suits me really well because I know that in each competition I will raise my game and continue lifting heavier weights. My training is going well and the next few months is vital: I need to stay focused on getting stronger and more consistent with my lifts. That is all I need to in order to get my 272kg total.
Sami came down to coach for two reasons: the competition did not fit into his training schedule and he also had to coach four lifters through the competition--I was one of them. There were some great performances: Byrdie hit a big pr total with 114/152 at 81kg bodyweight. Sinead Ryan hit 50/70 in a great six for six performance and Gillian Roddie hit three sweet Snatches with 52/55/57, but still felt the after effects of the Irish women's training camp, succeeding with an easy 70kg Clean and Jerk. The Reverend hit 95/115 weighing in at a svelt 73kg and this competition coincided with the end of his general preparation phase, so there is far more to come from him. Stephen Kinsella got fantastic pr's with 73/98 in only his second competition. He is rapidly improving in strength and skill and his work ethic is an example for others to follow. Paudie Roche also competed well considering he is coming back from a hip injury.
As for my own lifting, I am relatively happy with my five out of six performance. I had a quick twenty minute warm up after the weigh in--I was 96.2kg--in order to get the car journey out of my system. I worked up to a double with 80kg in Snatch and left it there. This was badly needed and meant that when I began my actual competition warm up forty five minutes later I was already feeling loose and ready to go. I did two doubles with 50 and a double with 60 and 70. I then hit singles with 80, 90, 100 and 105kg.
All my warm ups felt pretty good, so out I went with 108kg as my opener. It flew up and the lift was successful, but I made it harder than it should have been because I underpulled it quite a bit. I then went to 111kg and this was a far better lift and felt great. Sami then made the call for me to stick to 114kg for my final attempt and even though I could feel that I messed up my first pull, I just cranked that bit harder and got it overhead. Sami made the right call staying conservative, because it is the first competition of the season and I have not Snatched this much since last May when I hit 118kg. I also had a month of lifting 20 reps in 20 minutes in both the Snatch and the Clean and Jerk which is not that conducive to max single attempts. I am capable of lifting more but I need to be patient in my build up.
I chilled out for ten or fifteen minutes and then started my warm up for the Clean and Jerk. I felt great and my final two warm ups were a Power Clean and Jerk with 120kg and a single Clean and Jerk with 130kg. These all felt very easy and in the groove so I opened up with 138kg which I made. My balance on the platform felt quite strange though and something felt different. With my second attempt, I went up to 143kg and my left foot slipped back a few inches, which was weird. I ended up not pulling the weight over my waist. I retook it and got a shaky final lift. It felt like I massively overpulled it and the weight fell down on me, causing me to stall in the bottom of the Clean. All my Jerks felt very solid though and I knew I would not miss them.
I finished off with a nice stretch and after helping Murph and Byrdie clear away the platforms and weights, myself and Murph had a short swim and sauna; I felt far better after this and it will definitely help speed up my recovery. I am still focusing on improving my hip flexibility but instead of doing what I usually do, I am working on one stretch and that is it. This stretch is my nemesis and my number one weakness, so I work on it everday on at least five seperate occasions. Here is one example of how I stretch my piriformus out; I actually use a variety of surfaces:
As a result, my flexibility is improving rapidly like never before and even though I am still pathetic in the stretch, I am now able to get into this pathetic position when before I was unable. I have been stretching like this for the last three weeks and I have seen major improvements so when I get my flexibility in that position to a decent standard, I will focus on my next weakest area while maintaining the previous one.
I have another competition in four weeks time and one a month after that. This suits me really well because I know that in each competition I will raise my game and continue lifting heavier weights. My training is going well and the next few months is vital: I need to stay focused on getting stronger and more consistent with my lifts. That is all I need to in order to get my 272kg total.
Friday 21 January 2011
Friday's fringe benefits
What are the benefits of massively reducing training volume? You guessed it. A fresher, happier lifter. I needed an extra download week than I had originally planned because the previous weeks were demanding training wise, but work and the gym were far more demanding. Training stressors are easy compared to life stressors, so one of the main things I have learned over the last two and a half years of training in the sport of weightlifting, is that when you need to take a step back, do it. There is no plowing ahead when you have responsibilities above and beyond weightlifting. The ego finds it very hard to take, because you read everwhere that you just have to get on with it and fight the good fight. I have tried this so many times you would not believe. It has always meant that I end up taking two or three steps back rather than the planned one step that facilitates future improvement.
I trained twice this week and worked up to two singles in the Snatch with around 85% of my training max (97.5kg) but I know I will lift far far more in competition tomorrow. I then did the 5x5 in the box squat and did not start where I left off two weeks ago--this is another mistake I have made so many times-- and I have doms in the upper hamstrings two days later. You have to love the box squats: they do exactly as they say on the tin. I finished off with a step loaded 5x5 in the press.
I only Clean and Jerked 120 yesterday and it was a rushed session because we were busy in the gym. Again I will probably end up opening with around 137/138kg on Saturday. I always lift far more in competition than I do in training; I love competing and the emotional arousal cannot compare with training.
I have my first competition of the season tomorrow and I am really looking forward to it. It is not an important competition and ideally I would have had a regular training week rather than another download week, but I had to make a priority call. I still trained twice and kept the intensity up, but dropped the volume completely. I feel great coming into Saturday, but also for my next training phase coming up where, you guessed it, I will focus on getting stronger and getting more consistent with the rhythm, tempo and positioning of my lifts.
To finish off with, this is the kind of gym I want to train in:
I trained twice this week and worked up to two singles in the Snatch with around 85% of my training max (97.5kg) but I know I will lift far far more in competition tomorrow. I then did the 5x5 in the box squat and did not start where I left off two weeks ago--this is another mistake I have made so many times-- and I have doms in the upper hamstrings two days later. You have to love the box squats: they do exactly as they say on the tin. I finished off with a step loaded 5x5 in the press.
I only Clean and Jerked 120 yesterday and it was a rushed session because we were busy in the gym. Again I will probably end up opening with around 137/138kg on Saturday. I always lift far more in competition than I do in training; I love competing and the emotional arousal cannot compare with training.
I have my first competition of the season tomorrow and I am really looking forward to it. It is not an important competition and ideally I would have had a regular training week rather than another download week, but I had to make a priority call. I still trained twice and kept the intensity up, but dropped the volume completely. I feel great coming into Saturday, but also for my next training phase coming up where, you guessed it, I will focus on getting stronger and getting more consistent with the rhythm, tempo and positioning of my lifts.
To finish off with, this is the kind of gym I want to train in:
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.
Saturday 8 January 2011
Saturday's school report
Ok, I can report back from my four week training program that I posted a while back. I actually did three weeks of that exact program and a week of the squat progression and 20/20's in the Snatch and Clean and Jerk. I have a very busy week coming, so this is the perfect time for a download week.
Here is where I wrote out my actual program for the month and here is my school report over the last month:
Texas Method squat routine: A
I started light because I was not used to the 14 inch box squat exercise and the volume. Week one I started off light and hit the 5x5 with 125kg and 130kg for the intensity day. Today, four weeks later, I hit 145kg for five reps and earlier in the week I hit 132.5kg in the volume day. Embarrassingly weak, but a start to get my strength levels back up and actually improve on them. The 5x5 is a tough protocol after the twenty Snatches in twenty minutes, but the squat routine does exactly what it says on the tin: it gets you stronger. Simple is beautiful. The light Front Squats also have my squatting to full depth and reinforcing the movement pattern that I am trying to and am changing. So, I am getting stronger and getting a better squat technically. So far at least.
RDL's: B
I included the RDL's in the program on Day one after the Snatches and squat volume day. They were originally before the squats but Zag correctly pointed out that I was emphasising the squat so that was what I should be prioritising first. I have gotten stronger in the RDL's and I picked the movement to work on mainly because it works on my weakest areas: my posterior chain and strength staying over the bar. I started off with three triples with 120kg and this Monday I hit 130kg with strict technique. I find this exercise very difficult which is a sure sign that I need to stick with it! When done properly, this is a very tough exercise for me and I am shockingly weak at it. This and the squat MUST get stronger and so far, they are. Enough said.
20 Snatches in 20 minutes: B
I am extremely happy with how my Snatch has progressed over the last month. I started off light with 90kg on day one and today I did my twenty lifts with 96kg which is between 80 and 85% of my 1RM which is 118kg. I had been really struggling with positioning over the last six months and my hip injury made matters worse as did an enormous case of paralysis by analysis. When I lift on the minute, I get around 40 seconds rest and there is no time to think or over-analyse. My positioning has vastly improved as has the tempo and rhythm of my Snatch because of the nature of this loading protocol. I am forced to stay lighter where I have better positioning and it becomes more automatic.
20 Clean and Jerks in 20 minutes: B
This is far tougher than the Snatches for obvious reasons and your heart and lungs really feel it--as do my hands! I started off with a modest 110kg and today I hit 117kg. Over the month, like the Snatch, I was hitting far better positions consistently and getting a more fluid tempo with my lifting. With the Clean and Jerks, you get around 35 to 40 seconds rest in this loading protcol. I adapted nicely to the demands of lifting on the minute and even though you are breathing hard, you can keep going and let the rhythm and technique do the work rather than relying on what I used to do, which was simply horse the weight up. I think I had an epiphany with my Clean today with Wayne's help, but I shall discuss that in another post.
Press/Pendlay Rows: B
I have not done any upper body strength work in over two years so it was fun doing these two exercises once a week. In both, I used a basic step-loading 5x5 protocol and essentially only ended up doing one top set in each exercise. In the first week I finished with 4 reps with 67.5kg and two weeks later I finished with four reps with 72.5kg. Embarrasingly weak, but I will press bodyweight in no time. I also really like the exercise alongside the Pendlay Row. Here is the Glenn Pendlay demonstrating the exercise:
I finished off with 5 reps with 75kg in the first week and two weeks later I did five reps with 82.5kg. These do not feel heavy at all but I am being very strict and taking my time learning the movement properly. As a horizontal pull, these hit the obvious muscles but they also work the rest of my posterior chain isometricaly, which makes me like the exercise even more. I take this exercise pretty easily but I will start to push myself more on the numbers side over the next few weeks.
Overall impressions:
This program has been hard and I could not train any more than three days a week with it, but everything I needed to work on improved slightly. Because of my manic life over the last six months and the fact that my hip injury set me back, my overall strength and weightlifting conditioning slipped back quite a bit. This program has gotten me back on track.
I will regain my previous strength levels and surpass them. It will take more time, but not having a double bodyweight back squat is possibly the most excruciating thing to admit as a weightlifter, but if I do not admit it, then I won't get better! There, I said it. A 180kg Back Squat weighing between 95 and 97kg would get someone stabbed, or at the very least slapped in some countries and rightfully so. This can no longer be the case and it won't.
Anyway, back to the effects of my program. I have better general weightlifting conditioning now and I was happy with how quickly I adapted to the lack of rest. I was really happy with how this loading protocol affected me physiologically and technically. What is tough is obviously the volume coupled with the squatting program. Both are working nicely and both are tough. Today, after my Snatches I felt great and it turned out that my twentieth rep was my best of the day. After the Clean and Jerks however, I was feeling pretty woozy and I took ten minutes to get some sugar and recovery before the max set of five in the Box Squat. My hamstrings were screaming at me later that day, but that means I am hitting the right areas so I am happy.
I was chatting with Wayne and Sami after the session today and we will decide where I will go from here. As Murph very correctly pointed out in a comment on the page I linked earlier to what the full program looked like, there needs to be a better overall structure to the program. Four weeks will not burn anyone out, but a poorly executed plan will. I basically wanted to do something different than I had ever done before and work directly on my weaknesses. I will have to decide where to go from here and will listen to what Wayne, Harry and Saami have to say. If you have any advice, please leave a comment below. There are a few things I know I am sticking with:
The Texas Squat method--I want to get up to 5 reps with 160kg and then I can either transition to the 12 inch box or simply squat ass to grass again.
RDL's and once a week upper body strength work--I really enjoy doing them and the RDL's focus on where I am weakest.
20 reps in 20 minutes: Even if I only do them once a week, they have a very positive effect on my lifting. Positive is good. But proper structure and positive is even better.
Core work: I have enjoyed doing this twice a week again and it is very basic hanging window wipers and horizontal extensions on one day and the good ole' ab wheel the next day. Strong core is good and the ab wheel feels nice for counter-acting the weightlifters' lordosis.
Flexibility: I have been stretching my hips a lot following Kelly Starret's approach and principles. His coaching methods and hip flexibility make me want to be a better man. Because I stretch every day--I did not stretch on Christmas day and Stephen's Day though--I am not better in the starting position and getting locked into the lifts in general. I also like the fact that I am improving my hip flexibility. The reality is that if I do not stretch every day at least twice a day, I will not improve to where I need to be. You do it and shut up, or you don't do and shut up. I was just not doing and not shutting up.
Enjoying training again: I have really enjoyed my last month's training and that is the most important thing. I can be my own worst enemy in weightlifting and if you need to enjoy what you are doing. I am and I hope you are.
How are you training and what do you think of my weightlifting school report?
Here is where I wrote out my actual program for the month and here is my school report over the last month:
Texas Method squat routine: A
I started light because I was not used to the 14 inch box squat exercise and the volume. Week one I started off light and hit the 5x5 with 125kg and 130kg for the intensity day. Today, four weeks later, I hit 145kg for five reps and earlier in the week I hit 132.5kg in the volume day. Embarrassingly weak, but a start to get my strength levels back up and actually improve on them. The 5x5 is a tough protocol after the twenty Snatches in twenty minutes, but the squat routine does exactly what it says on the tin: it gets you stronger. Simple is beautiful. The light Front Squats also have my squatting to full depth and reinforcing the movement pattern that I am trying to and am changing. So, I am getting stronger and getting a better squat technically. So far at least.
RDL's: B
I included the RDL's in the program on Day one after the Snatches and squat volume day. They were originally before the squats but Zag correctly pointed out that I was emphasising the squat so that was what I should be prioritising first. I have gotten stronger in the RDL's and I picked the movement to work on mainly because it works on my weakest areas: my posterior chain and strength staying over the bar. I started off with three triples with 120kg and this Monday I hit 130kg with strict technique. I find this exercise very difficult which is a sure sign that I need to stick with it! When done properly, this is a very tough exercise for me and I am shockingly weak at it. This and the squat MUST get stronger and so far, they are. Enough said.
20 Snatches in 20 minutes: B
I am extremely happy with how my Snatch has progressed over the last month. I started off light with 90kg on day one and today I did my twenty lifts with 96kg which is between 80 and 85% of my 1RM which is 118kg. I had been really struggling with positioning over the last six months and my hip injury made matters worse as did an enormous case of paralysis by analysis. When I lift on the minute, I get around 40 seconds rest and there is no time to think or over-analyse. My positioning has vastly improved as has the tempo and rhythm of my Snatch because of the nature of this loading protocol. I am forced to stay lighter where I have better positioning and it becomes more automatic.
20 Clean and Jerks in 20 minutes: B
This is far tougher than the Snatches for obvious reasons and your heart and lungs really feel it--as do my hands! I started off with a modest 110kg and today I hit 117kg. Over the month, like the Snatch, I was hitting far better positions consistently and getting a more fluid tempo with my lifting. With the Clean and Jerks, you get around 35 to 40 seconds rest in this loading protcol. I adapted nicely to the demands of lifting on the minute and even though you are breathing hard, you can keep going and let the rhythm and technique do the work rather than relying on what I used to do, which was simply horse the weight up. I think I had an epiphany with my Clean today with Wayne's help, but I shall discuss that in another post.
Press/Pendlay Rows: B
I have not done any upper body strength work in over two years so it was fun doing these two exercises once a week. In both, I used a basic step-loading 5x5 protocol and essentially only ended up doing one top set in each exercise. In the first week I finished with 4 reps with 67.5kg and two weeks later I finished with four reps with 72.5kg. Embarrasingly weak, but I will press bodyweight in no time. I also really like the exercise alongside the Pendlay Row. Here is the Glenn Pendlay demonstrating the exercise:
I finished off with 5 reps with 75kg in the first week and two weeks later I did five reps with 82.5kg. These do not feel heavy at all but I am being very strict and taking my time learning the movement properly. As a horizontal pull, these hit the obvious muscles but they also work the rest of my posterior chain isometricaly, which makes me like the exercise even more. I take this exercise pretty easily but I will start to push myself more on the numbers side over the next few weeks.
Overall impressions:
This program has been hard and I could not train any more than three days a week with it, but everything I needed to work on improved slightly. Because of my manic life over the last six months and the fact that my hip injury set me back, my overall strength and weightlifting conditioning slipped back quite a bit. This program has gotten me back on track.
I will regain my previous strength levels and surpass them. It will take more time, but not having a double bodyweight back squat is possibly the most excruciating thing to admit as a weightlifter, but if I do not admit it, then I won't get better! There, I said it. A 180kg Back Squat weighing between 95 and 97kg would get someone stabbed, or at the very least slapped in some countries and rightfully so. This can no longer be the case and it won't.
Anyway, back to the effects of my program. I have better general weightlifting conditioning now and I was happy with how quickly I adapted to the lack of rest. I was really happy with how this loading protocol affected me physiologically and technically. What is tough is obviously the volume coupled with the squatting program. Both are working nicely and both are tough. Today, after my Snatches I felt great and it turned out that my twentieth rep was my best of the day. After the Clean and Jerks however, I was feeling pretty woozy and I took ten minutes to get some sugar and recovery before the max set of five in the Box Squat. My hamstrings were screaming at me later that day, but that means I am hitting the right areas so I am happy.
I was chatting with Wayne and Sami after the session today and we will decide where I will go from here. As Murph very correctly pointed out in a comment on the page I linked earlier to what the full program looked like, there needs to be a better overall structure to the program. Four weeks will not burn anyone out, but a poorly executed plan will. I basically wanted to do something different than I had ever done before and work directly on my weaknesses. I will have to decide where to go from here and will listen to what Wayne, Harry and Saami have to say. If you have any advice, please leave a comment below. There are a few things I know I am sticking with:
The Texas Squat method--I want to get up to 5 reps with 160kg and then I can either transition to the 12 inch box or simply squat ass to grass again.
RDL's and once a week upper body strength work--I really enjoy doing them and the RDL's focus on where I am weakest.
20 reps in 20 minutes: Even if I only do them once a week, they have a very positive effect on my lifting. Positive is good. But proper structure and positive is even better.
Core work: I have enjoyed doing this twice a week again and it is very basic hanging window wipers and horizontal extensions on one day and the good ole' ab wheel the next day. Strong core is good and the ab wheel feels nice for counter-acting the weightlifters' lordosis.
Flexibility: I have been stretching my hips a lot following Kelly Starret's approach and principles. His coaching methods and hip flexibility make me want to be a better man. Because I stretch every day--I did not stretch on Christmas day and Stephen's Day though--I am not better in the starting position and getting locked into the lifts in general. I also like the fact that I am improving my hip flexibility. The reality is that if I do not stretch every day at least twice a day, I will not improve to where I need to be. You do it and shut up, or you don't do and shut up. I was just not doing and not shutting up.
Enjoying training again: I have really enjoyed my last month's training and that is the most important thing. I can be my own worst enemy in weightlifting and if you need to enjoy what you are doing. I am and I hope you are.
How are you training and what do you think of my weightlifting school report?
Tuesday 4 January 2011
Tuesday's trinket
This is a very short post due to time constraints. A while back, John Broz asked me to take down the interview with Pat Mendes because he was looking for some big sponsors; the sight of Pat cursing and discussing steroids was not ideal for these circumstances, so I took it down for him. I decided to put the full thing back up on my blog however, because this will not be as widely spread--as is nine and a half people read this blog--and Pat actually has a very interesting story to tell, so here it is:
Friday 24 December 2010
Friday's fitness buff
This video is far more important than anything I have to say:
I do have a few things to discuss unfortunately, so here it goes:
My week's training has been refreshing, tough and very, very enjoyable. I had a wonderful Christmas Eve workout with Zag and few of our dedicated ECB members. We all trained well and Stephen Kinsella hit a huge pb in the Clean and Jerk; the more impressive part is that he got it after failing twice. Awesome. Zag also trained well and it is great to see him getting his training back on track. Aco is another new member in ECB and the man has an awful lot of potential, as does young Josh who is a beast of a 16 year old. I wish I had trained like that when I was 16.
As for my own training, today I Snatched 94kg for twenty singles in twenty minutes, lifting on every minute, giving me around 40 seconds of recovery. Again, my technique got better every lift and I really enjoyed the challenge. I Clean and Jerked straight after and did my 20 singles with 114kg in twenty minutes, giving me around 35 seconds of recovery between each lift. I followed this up with a max set of 5 reps with 140kg in the box squat. Yes, this is embarrassingly small, but it is better than last week and there is more there. I am aiming to push it more in week three and four.
As for my new program, there are a few points I neglected to make in my previous post. I chose the Box Squat over the regular Back Squat for the following reasons:
1. I am awful at the movement because I have a weak posterior chain and poor--but improving--hip mobility. My first day of doing 5x5 in the Box Squat had my hamstrings about to pop off the bone.
2. Both John Broz, David Spitz, Max Aita and Glenn Pendlay all told me the Box Squat would help me immensely for the above reasons. As well as that, Broz gave out to me in length about how I was Back Squatting like I should Front Squat and that basically, it was embarrassing. The idea is that performing the Box Squat for a few months will help me regroove a proper Back Squat and allow me to focus on a physical imbalance. When I get up to hitting 160 for five reps, I will drop down from a 14 inch box to a 12 inch box and build my numbers up again. Once I get stronger at this height, I know the proper movement pattern will be ingrained and some of my physical areas to work will have been strengthened.
3. I am choosing to do the twenty lifts in twenty minutes for a variety of reasons. Firstly, I got the idea from Glenn Pendlay who has used the program with his beginners with great success. The amount of repetitions helps lifters get a high amount of reps in to learn the movements; but more importantly for me: because there is very little recovery between lifts, rhythm, tempo and technique determine success and it is far more difficult to muscle up weights, which is something I have been very guilty of for a long time. My twentieth rep today with 94kg was far better than my twentieth rep with 90kg a week and a half ago. I was hitting the positions I want to hit far better after all the reps. Usually I would hit higher weights regardless of positioning and go on ingraining negative movement patterns.
Also, the lack of recovery time means that I dwell less on technique and simply focus on controlling my breathing, getting set and lifting the weight overhead. Basically, it gets me to shut up and lift. Another reason I chose this style of training because it is great for off season sport specific conditioning. It is very demanding on the heart and lungs, particularly the Clean and Jerk.
And finally, I actually enjoy the challenge of lifting this way. I have never done anything like it and it is my short term aim to hit twenty reps in twenty minutes with 100/120 within the next four weeks. I know I can do it.
I am really enjoying training again and this makes me happy. The most simple squatting system in the world is making me stronger and I am getting lots of reps in improving weights.
For all of you who love X-Factor, Christmas and comedy:
For people who love to laugh:
Everyone knows weightlifting is the same as bodybuilding, right?
Last one to make you smile. If it doesn't, I never liked you anyway:
I do have a few things to discuss unfortunately, so here it goes:
My week's training has been refreshing, tough and very, very enjoyable. I had a wonderful Christmas Eve workout with Zag and few of our dedicated ECB members. We all trained well and Stephen Kinsella hit a huge pb in the Clean and Jerk; the more impressive part is that he got it after failing twice. Awesome. Zag also trained well and it is great to see him getting his training back on track. Aco is another new member in ECB and the man has an awful lot of potential, as does young Josh who is a beast of a 16 year old. I wish I had trained like that when I was 16.
As for my own training, today I Snatched 94kg for twenty singles in twenty minutes, lifting on every minute, giving me around 40 seconds of recovery. Again, my technique got better every lift and I really enjoyed the challenge. I Clean and Jerked straight after and did my 20 singles with 114kg in twenty minutes, giving me around 35 seconds of recovery between each lift. I followed this up with a max set of 5 reps with 140kg in the box squat. Yes, this is embarrassingly small, but it is better than last week and there is more there. I am aiming to push it more in week three and four.
As for my new program, there are a few points I neglected to make in my previous post. I chose the Box Squat over the regular Back Squat for the following reasons:
1. I am awful at the movement because I have a weak posterior chain and poor--but improving--hip mobility. My first day of doing 5x5 in the Box Squat had my hamstrings about to pop off the bone.
2. Both John Broz, David Spitz, Max Aita and Glenn Pendlay all told me the Box Squat would help me immensely for the above reasons. As well as that, Broz gave out to me in length about how I was Back Squatting like I should Front Squat and that basically, it was embarrassing. The idea is that performing the Box Squat for a few months will help me regroove a proper Back Squat and allow me to focus on a physical imbalance. When I get up to hitting 160 for five reps, I will drop down from a 14 inch box to a 12 inch box and build my numbers up again. Once I get stronger at this height, I know the proper movement pattern will be ingrained and some of my physical areas to work will have been strengthened.
3. I am choosing to do the twenty lifts in twenty minutes for a variety of reasons. Firstly, I got the idea from Glenn Pendlay who has used the program with his beginners with great success. The amount of repetitions helps lifters get a high amount of reps in to learn the movements; but more importantly for me: because there is very little recovery between lifts, rhythm, tempo and technique determine success and it is far more difficult to muscle up weights, which is something I have been very guilty of for a long time. My twentieth rep today with 94kg was far better than my twentieth rep with 90kg a week and a half ago. I was hitting the positions I want to hit far better after all the reps. Usually I would hit higher weights regardless of positioning and go on ingraining negative movement patterns.
Also, the lack of recovery time means that I dwell less on technique and simply focus on controlling my breathing, getting set and lifting the weight overhead. Basically, it gets me to shut up and lift. Another reason I chose this style of training because it is great for off season sport specific conditioning. It is very demanding on the heart and lungs, particularly the Clean and Jerk.
And finally, I actually enjoy the challenge of lifting this way. I have never done anything like it and it is my short term aim to hit twenty reps in twenty minutes with 100/120 within the next four weeks. I know I can do it.
I am really enjoying training again and this makes me happy. The most simple squatting system in the world is making me stronger and I am getting lots of reps in improving weights.
For all of you who love X-Factor, Christmas and comedy:
For people who love to laugh:
Everyone knows weightlifting is the same as bodybuilding, right?
Last one to make you smile. If it doesn't, I never liked you anyway:
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:
Wednesday 15 December 2010
Wednesday's whippets
I found missing out on London quite deflating and the anti-climax has temporarily killed my training mojo. I will get it back. Last week I trained once and this week I will get three sessions in. Listen to this song as you read this post because it is beautiful:
Because I have very little to report on my own training, here are some interesting links to cool things to read and watch:
This is directly taken from Vern Gambetta's blog and strikes home:
Knowing & Learning Stuff
There is stuff you know.
There is stuff you think you know.
There is stuff you know you don’t know.
Then there is stuff you don’t know, you don’t know.
It seems to me one of the biggest challenges is moving stuff from the category of you don’t know you don’t know it, to knowing you don’t know it. I know, as I get older I realize that the stuff I know and the stuff I think I know pales in significance in relation to the stuff I know I don’t know. I just want to keep learning, challenging myself and exploring the mysteries of human movement and performance by getting more stuff into the category of stuff I know. I do know it is a process.
This makes me think about the training errors I have made and how I need to evolve.
Next up is an interview with Donny Shankle from my new friend Cedric's website. He is a cool guy and we are bringing Glenn Pendlay over in March next year to perform a weightlifting workshop in both Edinburgh and in Ireland.
Donny also reveals an extract from his new book in this blog post.
Here is an interesting post from a blog I like; it has interesting ideas about how to learn and develop talent.
Here is a video with David Rigert in it. Enough said:
Three lighthearted entries:
Because I have very little to report on my own training, here are some interesting links to cool things to read and watch:
This is directly taken from Vern Gambetta's blog and strikes home:
Knowing & Learning Stuff
There is stuff you know.
There is stuff you think you know.
There is stuff you know you don’t know.
Then there is stuff you don’t know, you don’t know.
It seems to me one of the biggest challenges is moving stuff from the category of you don’t know you don’t know it, to knowing you don’t know it. I know, as I get older I realize that the stuff I know and the stuff I think I know pales in significance in relation to the stuff I know I don’t know. I just want to keep learning, challenging myself and exploring the mysteries of human movement and performance by getting more stuff into the category of stuff I know. I do know it is a process.
This makes me think about the training errors I have made and how I need to evolve.
Next up is an interview with Donny Shankle from my new friend Cedric's website. He is a cool guy and we are bringing Glenn Pendlay over in March next year to perform a weightlifting workshop in both Edinburgh and in Ireland.
Donny also reveals an extract from his new book in this blog post.
Here is an interesting post from a blog I like; it has interesting ideas about how to learn and develop talent.
Here is a video with David Rigert in it. Enough said:
Three lighthearted entries:
Sunday 5 December 2010
Sunday's snickering
Firstly, here is a great video to start the post with:
As for weightlifting, sadly the competition was not able to go ahead because of the weather and it has been postponed till January 8th. A little part of me died inside when David Woodhouse kindly texted me to say the London Open was not going on. We had a fun training session yesterday in ECB, but it was not the same. I have been focusing on this competition for a long time and my next competition will be in February for the UL Open. It gives me more time to train for my 272kg total, so all is not in vain. Gillian, Zag and Dee lifted really well yesterday and it was great seeing each of them improve.
Here is another mood booster:
And one more for good luck:
I am going to have two fun training weeks and see how it goes. I hope everyone is training hard and enjoying it.
As for weightlifting, sadly the competition was not able to go ahead because of the weather and it has been postponed till January 8th. A little part of me died inside when David Woodhouse kindly texted me to say the London Open was not going on. We had a fun training session yesterday in ECB, but it was not the same. I have been focusing on this competition for a long time and my next competition will be in February for the UL Open. It gives me more time to train for my 272kg total, so all is not in vain. Gillian, Zag and Dee lifted really well yesterday and it was great seeing each of them improve.
Here is another mood booster:
And one more for good luck:
I am going to have two fun training weeks and see how it goes. I hope everyone is training hard and enjoying it.
Monday 29 November 2010
Monday's miraculous November snowfall
As you may have guessed fromt the title, it is snowing and most people seem to have a smile on their face which is always a plus. The last time it snowed, this happened. The video in this post was a tragic admission to a dependency on a drug known as Trexabol, a weightlifting drug of choice made popular by the legendary coach Konboyevski. What followed the day after was another clear sign of the madness that Trexabol afflicts on its poor victims, so look at the video to see firsthand what happens to drug addicts and how snow can drive us all mad.
Right, now the pain, suffering and massive gains that one can get from designer drugs has been taken care of, we can discuss other matters. I trained well on Saturday considering the conditions. I Snatched up to 100kg the first time up and I was very stiff and not in the groove at all, missing 104 and 105kg. The weights really did not feel heavy so I stretched my hips out for twenty minutes and came back again and Snatched up to 111kg. Here are my attempts with 108 and 111kg.
I only Clean and Jerked up to 130kg and missed 136. I was pretty tired and cold. I know my Clean and Jerk will be strong for next week and that I will lift better than I have ever lifted before. Before I leave, here is one of Oleg's freinds over in Latvia making 210kg look like an embarrasingly small weight. I love the gym and the old school metal plates. And the fact that he is way stringer than me.
Here is another cool weightlifting video:
Klokov pressing 157kg like a joke:
And this comic masterpiece that makes me want to be a better man:
Right, now the pain, suffering and massive gains that one can get from designer drugs has been taken care of, we can discuss other matters. I trained well on Saturday considering the conditions. I Snatched up to 100kg the first time up and I was very stiff and not in the groove at all, missing 104 and 105kg. The weights really did not feel heavy so I stretched my hips out for twenty minutes and came back again and Snatched up to 111kg. Here are my attempts with 108 and 111kg.
I only Clean and Jerked up to 130kg and missed 136. I was pretty tired and cold. I know my Clean and Jerk will be strong for next week and that I will lift better than I have ever lifted before. Before I leave, here is one of Oleg's freinds over in Latvia making 210kg look like an embarrasingly small weight. I love the gym and the old school metal plates. And the fact that he is way stringer than me.
Here is another cool weightlifting video:
Klokov pressing 157kg like a joke:
And this comic masterpiece that makes me want to be a better man:
Friday 19 November 2010
Friday's feng shui
Firstly, here is the second part of my interview with Rachel Crass:
Thank you Rachel for giving the time to talk about our sport and for giving your perspective on training and lifting in general. I can speak for all five people who read this blog and say we all appreciate it!
As for my own training, I have had a positive week so far. I feel like I got a bit of momentum from my last competition and it definitely makes training when you are tired that little bit easier. Last night I hit two nice 85% doubles in the Snatch and it felt like it should, which is great. My second double was better than my first and the showed that what I have been working on--maintaining my positions throughout the lift--is beginning to pay off. London is just over two weeks away and it feels nice to build some sort of momentum.
German has been lifting some big weights also, he recently hit 132.5kg in the Snatch and 160kg in the Clean and Jerk weighing around 92kg. I have a higher intensity session tomorrow, so I will see how that goes. Have a nice weekend everyone; train hard and train smart!
Thank you Rachel for giving the time to talk about our sport and for giving your perspective on training and lifting in general. I can speak for all five people who read this blog and say we all appreciate it!
As for my own training, I have had a positive week so far. I feel like I got a bit of momentum from my last competition and it definitely makes training when you are tired that little bit easier. Last night I hit two nice 85% doubles in the Snatch and it felt like it should, which is great. My second double was better than my first and the showed that what I have been working on--maintaining my positions throughout the lift--is beginning to pay off. London is just over two weeks away and it feels nice to build some sort of momentum.
German has been lifting some big weights also, he recently hit 132.5kg in the Snatch and 160kg in the Clean and Jerk weighing around 92kg. I have a higher intensity session tomorrow, so I will see how that goes. Have a nice weekend everyone; train hard and train smart!
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.
Friday 12 November 2010
Friday's franchise questions
Here is a short video of Rachel Crass, who is a 75kg lifter for the USA:
Here is part one of an interview I had with Rachel, so I hope you enjoy it and any questions that you have, leave a comment below and Rachel might answer them herself. I will have part two of the interview ready for next week.
As for my own training, I have taken a download week to recharge my batteries. Being tired all the time is not fun so I have trained onece this week with a light session and then the following day I did some squatting to make sure my legs did not forget who I was. I have a competition on Saturady in Belfast so I am going to go up and enjoy it. I will be coaching beforehand again, but there is no way I can change this, so get on with it I suppose! Have a nice weekend everyone and train hard!
Here is part one of an interview I had with Rachel, so I hope you enjoy it and any questions that you have, leave a comment below and Rachel might answer them herself. I will have part two of the interview ready for next week.
As for my own training, I have taken a download week to recharge my batteries. Being tired all the time is not fun so I have trained onece this week with a light session and then the following day I did some squatting to make sure my legs did not forget who I was. I have a competition on Saturady in Belfast so I am going to go up and enjoy it. I will be coaching beforehand again, but there is no way I can change this, so get on with it I suppose! Have a nice weekend everyone and train hard!
Monday 8 November 2010
Saturday’s stellar showdown
It was a long, long day and despite the obstacles, we made a success of the first inaugural joint Ireland and Scotland team versus a combined California team. Fun was had by all and it is definitely satisfying being part of something new in the sport of weightlifting. There has never been a competition like this before and it definitely opens up the possibility of greater communication with other weightlifting nations and can undoubtedly help Irish weightlifting.
We had an early start in the morning and after meeting up with the legend that is Charlie Hamilton, we ate breakfast and chilled out for a while. We were lifting at 6pm which is far later than any of us was used to, but all was well. Each lifter in our team had their own particular circumstances: Peter Kirkbride was getting sick all day and had was quite ill—he still lifted though and hit 140/170 and Power Jerked because his lower back was sore. Graeme Kane was a last minute arrival and rocked up after his shift as a fireman. He had less than ten minutes to warm up and he still Snatched 112kg on his third attempt and hit 140kg, also Power Jerking because of a sore back. The Irish boys were a little tired from the flight and long day, but Byrdie Clean and Jerked 150kg which made my day.
Sami ended up Snatching well hitting 95kg, 99kg, narrowly missed 103kg and hit 125kg in the Jerk. Byrdie hit 105kg on his second attempt and missed 108kg, but nailed 150kg in the Jerk. Kevin hit 110kg, missed 115kg and after getting it, Jerked 140kg. I missed my opener with 106kg and then hit it and followed it with 110kg. Craig Carfray hit 95 and 127 and missed 100kg and 130kg. Dale Cree ended up with an awesome 110kg and 132kg. Kyle Pearson ended up with 108kg and 145kg. Like I said earlier, Kirkbride hit 140/170 and Kane 112/140.
My warm up was negligible, because everything that we needed to host our part of the live feed was not there. A lot of time was spent starting up the whole process all over again as I frantically found a different laptop to use and when it was finally done, it was a major relief. We were forced to start a little late, but the crisis was averted and all was ready to go. I knew from my first five minutes with the bar and with 40kg that today would not be my greatest day. I was due to open with 105kg, but had to push it up to 106kg because I needed a bit more time in my warm up because of the rush. I missed my opener, but then got it and was also successful with 110kg on my third attempt. 60kg felt pretty heavy in the Clean and Jerk warm ups and it was only in my first attempt with 135kg that I felt comfortable. I then hit 140kg and missed the Clean with 142kg.
Pretty much everything I have been working on in training went out the window and I had to simply get the weights up overhead. The fact that I can hit 110/140 in this condition is a good sign because a year ago if I was in bad form, I could not have hit those weights. As lifts in themselves, they are very disappointing, but considering the conditions, I have to accept it and be realistic: I actually did ok. Four out of six is not bad.
I have a download week coming up and I need this badly to recover. The strength is there to get what I need and so is the technique. Now I need to be fresh enough so that I can express my proper potential and focus on myself as a lifter, not in any other role.
Thanks so much to Glenn, Dave Corbin and Matt Johnson for setting this competition up and even though it did not go entirely as planned; all the lifters and some of the online viewers really enjoyed the competition.
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