Saturday's staple: call a spade a spade...

Life has taken over this week, so I had to adapt my training accordingly. I still trained three times this week, but my classical lifts were down. The upside to this is that my squats were a lot better this week and I was able to match my Front Squat double and triple pb's for the first time in a year and a half.

On Monday, I Snatched up to 100 and I did Clean doubles up to 130. I tried for 134, but I could only get the first rep in on two attempts; my mind won over and I did not even go under the second attempts. It was very frustrating because I wanted to get it badly. My training was affected quite a bit by a gash in my left leg that has been very slow to heal, but it affected my Snatch a lot more. I Front Squatted afterwards, and worked up to a double with 150 and then I hit a double with 155kg which matched my pb from 18 months ago. Embarrassing, yes, but I was happy to get it. I had a four second sticking point to get through, but it was worth it.

On Wednesday, I Power Snatched up to 95 for two singles and one No Man's Landed Snatch 98kg. I was unable to Clean and Jerk at all and ended up missing 130. Very strange and very frustrating. It has been a long time since I have missed that weight. Anyway, I had to accept it and move on to the Back Squat. Last week I was unable to hit 167. This week I hit 160 and 165 for a triple. I then hit 170kg for a double, which I was happy with because I think that was a first. I was pleasantly surprised, because I felt so empty in my lifting and devoid of any momentum.

Today, I was knackered again and I was happy to hit 108/134. Not impressive weights at all, but a year ago I would not have been able to hit them when I had been this drained. I then worked up to a single with 160 in the Front Squat and then I hit 150kg for a triple. Harry Leech was training a few lads in Santry gym and I was able to get out there for a session. it was great training with him again and he also gave me a Chinese-style weightlifter's massage where the coach walks up and down the lifter's back and legs.

I finished off with some shoulder mobility drills also and I felt tired, but happy.

So, I finally bit the bullet and I started following Kelly Starrett's MWOD. I was taking bits and pieces, but I decided to actually follow someone who knows far far more than me. I went all the way back to day one and I am now finished day 30. Generally, I do two mobility of the day workouts and I am really enjoying them. I thought my shoulders were flexible, but I was wrong. It takes around ten or twelve minutes for each MWOD, so sometimes I do two, sometimes three. I am following Starrett's direction for general health as much as for weightlifting. One thing I know for certain is that I am getting more flexible generally and I am also enjoying the process.

Here is an awesome old school Bulgarian weightlifting video:



Here is an outrageously impressive physical performance of a different kind:



And lastly, Ray Lewis's speech to a team before kick off is probably up there with Jim Telfer's 1997 Lions' pre-games' speeches:





Which do you prefer?

Monday's moonshine

What do you do when you are down? Get back up and start working harder. So that's what I am doing.

On Monday, I was determined to get a better Front Squat and a Clean double pb. The previous Monday I hit 150 for two doubles in the Front Squat and then last Monday I hit 150 and 152.5 for a double. Once I get a small bit better, my pathetic squats will get slightly less pathetic. Each week, I either get an extra rep or I get 2.5kg more. Taaaappppp it in. Just taaaaaaaappp in in Happy.



So, this is what I am trying to do. Sleep more and get more every session. This sounds very familiar of course, but I am trying to arrange it so that every time I train, I am fully prepared in every facet that I can control. Being busy is not an excuse. Being tired is not an excuse. Being someone of little fortitude is also no excuse. It's funny because my mind kept trying to screw me over on Monday and that nagging little voice that says you can't do it was insistent. On the fourth go, I hit a Clean double with 133 which is again, embarrassing, but it is 1kg less embarrassing than it was before.

Here is another cool old school video. Maybe I need some of their rage. All I know is that they have nothing on Klokov:



Here is a weightlifting video that I really like because you can tell Lapikov is tired from training and is not competition fresh and fast:



Sometimes I get frustrated that I have been training like this guy:



Aside from this hilarity, all I am trying to do at the moment is to do my last training program properly. I am currently on a download week, but I will squat heavy. I need to get stronger and I need to consistently lift bigger weights in training. Does this sound familiar anyone?

Nationals' nightmare

Yep, I had a shocker. I wanted 122/150. I got 118/143. Embarrassing and gutting, but there are a few lessons to learn here. I weighed in at 94.3kg and I cut almost two and a half kilos, just missing the 94kg bodyweight. Hindsight being as it is, this said a lot about the day.

The most important thing was that the competition was a resounding success. There were 43 lifters which is the biggest competition Irish weightlifting has had since the 60's. Most people lifted really well and I think it is safe to say the Jordanstown University is the best competition venue in the country. Irish weightlifting is really improving and our overall standard is gradually going progressing.

On to my report. I arrived for the weigh in at around 10.30am and I lifted at around 5pm. It was a long wait, but the 94kg and upwards lifters all had to wait the same amount. I did a quick warm up session to wake myself up after waiting around for so long. I did two doubles with 50 and then did Power Snatch singles with 70, 80, 90 and 100kg. Maybe 30 or 35 minutes later I started my proper warm up. I did a few doubles with 50 and 70kg. I then did singles with 80, 90, 100, 105 and 110kg. I felt the strongest I have ever felt pre competition and I was 100% confident that I would hit 122.

Wayne had me open with 114kg and it was a joke. I went on to smoke 118 and actually pulled back on it slightly, which made the recovery tricky because the bar was pretty far back. It felt stupidly light though and I was ready for why I was there in the first place. I gave 122 everything I had but the bar was out front and I missed it. The bar was high enough and I was low enough, but I could not fix her overhead. I was genuinely surprised I missed it.

I then chilled out for 15 minutes and refuelled. I did a bit of bar work and did a few doubles with 70. I then warmed up with singles with 90, 100, 110 and I power cleaned 120 and 130 before I jerked it. In hindsight this was a mistake, but I wanted to really finish the pull and use my hips. I then hit 137 as my last warm up and Wayne had me open with 143kg. I was feeling a bit light headed but I knew what I had to do. I cleaned it easier than I have ever Cleaned 143 and somehow contrived to miss the Jerk. This very very rarely happens and I simply just took the Jerk for granted. Stupid is as stupid does. I then hit it again and got the lift, but the Jerk was tough. Wayne bumped me up to 148 and I pulled too far back on the Clean and ended up not even being able to rack it. I felt heartbroken and extremely disappointed. I went upstairs and finally got that Front squat with 160 after missing it the last four times I went for it.

Lessons learned:

1. I did not prepare properly: I don't actually need to go back to the drawing board, I simply needed to give the original drawing board a proper go. I put the effort into the training, but it was in the preparation outside of the actual training itself where I let myself down. My training has not been as productive as it should have been because of general fatigue. I am fatigued because I am not sleeping enough to recover from my demanding lifestyle. I am only training three times a week, so I am not tired from training. It is life outside training that causes fatigue and I am not sleeping enough because I am idling what spare time I have away online. The perfect embodiment of my lack of preparation was in how I did not make weight. In and of itself, this is not important but it speaks volumes on how I was not organising myself accordingly. My behaviours are simply not matching my goals and this has to change. If I want to qualify for the European Championships, and I am so staggeringly close already, I simply need to sleep far more.

2. Conservation of energy: I need to be more disciplined about internalising my energy, particularly when I am waiting so long to lift. I made an effort to contain my enthusiasm, but the simple thing to do is to organise somewhere else to go. I went to Tesco for an hour with German and Oleg, but walking around a supermarket is not an ideal resting place during a seven hour wait. Doing something else not only conserves my energy, but also keeps me from brooding on what is to come. This allows me to stay more relaxed and conserve more physical and mental energy.

3. The Ulster Open in June is going to be awesome: Myself and Byrdie have some unfinished business with Jordanstown and this will occur on June 11th. I will be more prepared and I will have my squats and training lifts at a higher intensity. Weightlifting is simple but it sure isn't easy.

Saturday's seasoning

I took a break from life in general for a week and did not train for 8 days. Wednesday was my first session back, so I trained then, Thursday and today. I had a great break and it was a novelty waking up and actually feeling refreshed and ready to go. While I was away I did two short sessions with some hill sprints and I did yoga four or five times which kept me feeling relatively loose. All in all, I felt fantastic on Wednesday.

The slight issue with all this, of course, is that I have the Senior National Championships this day week. This means that I need to find the delicate balance of being competition sharp with the lifts, with being rested and strong. This week's training was very important in order to find that balance.

In training on Wednesday, my body was practically asleep and this session was more of a tune up for Thursday and Saturday. I ended up Snatching up to 105kg in an extremely shoddy manner. I missed the return leg with the weight. Embarrassing, yes; but my system was not exactly firing on all cylinders and my back was as stiff as a board because my flight home was delayed the previous day and I spent an awful lot of time in the airport and on a plane. Wayne had me Power Clean and Jerk instead of full Clean because my legs were still asleep and I enjoyed them. I ended up with 117.5kg and brought 120 to parallel so it was a no man's land Clean. Embarrassing again, but understandable. I also Front Squatted 150 for a double and then two singles which felt good.

The following day I trained in Morton Stadium in Santry with Shane McQuillan, Sami, Byrdie, Killer and Cedric Unholz, who came over for a few days to train. Cedric is a strength and conditioning coach based in Edinburgh and took up weightlifting in February. It was nice training with someone who is a knowledgeable coach in their own right . It was also nice training in a different environment and everyone enjoyed it. I had spent the day in the sun showing Cedric around Dublin and neither of us were in good nick to train really. My back was very stiff, but I ended up Snatching 111kg despite it. My positioning was awful because I was so tight and stiff, but I just got on with it and focused more on finishing the pull. As you will see in the video below, there was a while lot of pulling with the arms, but c'est la vie. You just have to get on with it.



I then Clean and Jerked up to 132 and missed the Clean with 137. Annoying, but again, you have to accept it. My lifting was feeling very out of sync in both the Snatch and the Clean and Jerk. I then Back Squatted regularly for the first time in many months. I hit a very easy 160 and missed 170 which was very surprising. I lost my position on the way down and I will attribute that a stiff and tight back. Hopefully that is all it is. Hopefully...

I then trained today and I felt pretty tired with a hectic last few days. Cedric had treated my back the previous evening and he really knows his stuff; he is qualified in KMI treatment. I Snatched up to 100kg but I was feeling off, so I went back down and worked up in a second wave, hitting 108 and then missed 112 very narrowly twice. I was going to do a third wave and went up to 90, but I left it there because I was feeling pretty rough. I Clean and Jerked then and the rot continued. I actually missed a Clean with 127 and 130 which was bizarre. Oleg was there and he gave me the required slap around and I then hit 134, 136 and then 140 which is shown below. This showed me again how weightlifting can expose a weak mind, so thankfully Oleg was able to help me snap out of it.



I finished up with some Front Squats and worked up to an easy 150 and inexplicably missed 160 despite getting past the sticking point. I went back down to 150 again and then 158, but missed that too. Frustrating, yes it most certainly is. I have to get on with it an keep squatting I suppose. As I said earlier, I have Nationals this day week and I will train twice. Wayne will let me know what I need to do and I will make sure that I recover as much as I can and that I am nice and loose. Cedric lifted well and we really worked on his overhead position in the Snatch and turning a passive catch into an active one. He is a good athlete and I know he will progress well.

A Doctor's dressage

I have been away for a while indulging in a spot of rest and recreation. Usually, these both involve weightlifting, but this time around, I am taking a seven day break from the sport. I am actually still away, but this has been the first time I have been able to update my blog, so I will leave you with a review of Glenn's Edinbrugh seminar from the one and only Dr Eamonn Flanagan. Eamonn, is a Strength and Conditioning coach with Edinburgh rugby and he also a weightlifter. Yes, I agree with you: that is a devastating combination. Without further aplomb, here is the man in question:


Having spent more years in formal education than I care to admit, it is somewhat surprising that I would still be anxious when asked for a composition from an English teacher. But Barry’s infectious appetite for all things weightlifting is best indulged so I will try my best to summarise my thoughts regarding the recent seminar given by Glenn Pendlay in Edinburgh.
Barry has already described the general outline and content of the seminar, so I won’t spend too much time setting the scene. Rather, I will just focus on a few of the specific aspects of the seminar which I found most valuable and about which I have some of my own thoughts on.


The seminar began with a question and answer session and I opened by asking Glenn how he had achieved such great recruitment of youngsters into a weightlifting program. Glenn professed that there is no magic formula, just a willingness to work hard to spread the word and to encourage kids to come in and giving it a try. But as Glenn expanded on his answer he did offer some insight into an aspect that is just as important, if not more important than initial recruitment – athlete retention. Glenn explained that he liked new lifters to compete as soon as possible. He doesn’t demand that lifters spend an age refining perfect technique before they get an opportunity to compete and put some heavy (relatively) weights over head. It is a simple principle that is common in so many other better represented sports, but can often be neglected in weightlifting. Let kids compete, give them opportunities to win things and to beat people and they will be more likely to enjoy the sport, want to continue in the sport and develop a competitive and winning mentality. Glenn also stressed how he has gone to great lengths to publicise results and achievements from young kids in local newspapers and other media – again further developing kids excitement about the sport and excitement about their achievement. Talent Code author Daniel Coyle would call this whole process “ignition” but it is simply a process of getting kids excited about a sport and developing a desire to continue and improve in the sport. In many other more common sports like rugby, soccer or football kids compete early and often and results and achievements are often carried in local media by default. Yet in weightlifting, many newcomers to the sport can wait an age before (if ever) competing and those in the sport must make a big effort to get knowledge of results into mainstream media to get appropriate coverage and credit to young competitors.

The seminar moved on to the processes of teaching the lifts. Glenn has a straightforward and concise reverse method approach to teaching the lifts. He strictly emphasises a small number of key positions and technical cues and allows much scope for the learner to “fill in the gaps” themselves – creating a stimulating, active learning process in which the learner can explore solutions themselves.

The first key positions that Glenn focuses strictly on is the finish or power position with the bar at the hip. There is much focus from the coach on ensuring the learner is in the right position: bar at the hip, in the crease; big chest and shoulders back actively squeezing the bar into the crease; knees slightly flexed; weight through the heels. The position is drilled strictly on every rep. From this position a power snatch is performed. The cue is to “jump and catch” with little explanation beyond this. The learner observes the skill, and attempts to replicate it. The real focus is on the key position at the hip, but the learner is not inundated with information on performing the rest of the movement. Gradually, with practice, the learner catches the weight tight, bracing isometrically and fixing the bar, and begins to descend with the weight into an overhead squat. With further practice, the movement becomes smoother and the learner is performing a full snatch from the high hang/hip position. All the while the main emphasis from the coach in on getting in the correct position. The learner must be hitting the appropriate power position from the hip. Glenn described this as “90% of the lifts” – there is really no point progressing further if the learner is struggling to get the bar “in the crease” and in a position to apply power.

From this point the learning moves down the chain. The next position that is strictly drilled is from just below the knee. The learner reinforces what was previously learned by starting in the power position and then pushes the hips back and stays over the bar as he or she lowers the bar to just below the knee. This position is key. The prospective weightlifter must be strong over the bar as it passes the knees. The learner performs many reps taking the bar from the hip to below the knee and back up to the hip again and into the snatch movement from the hip. The position below the knee is focused on strongly and it is imperative to find the power position at the hip also. As the bar is lowered to below the knee, the timing of contributions to the movement of the hips and the knees is very important. On the way back up, the learner finds his or her own way a little more and fills in the gaps between positions themselves based on their own anthropometry. Little instruction is given regarding the movement in between these two points.

I quite like this approach to learning the lifts. Instruction is precise and concise. Position is of the utmost importance and progression does not occur until certain positions are mastered. The big bonus for me though is that although the goal of each drill is to facilitate developing skill in the snatch, each drill also has its own, stand alone, merits as a training modality. The snatch movements from the hip begin to allow the lifter to train rate of force development characteristics. Catching the bar “tight” and bracing isometrically develops the athlete’s ability to resist external forces, a key element for athletes in contact sports. The work moving into position to below the knee allows the athlete to begin to learn how to differentiate knee and hip movement - a key factor in sports performance and injury prevention. The slow, controlled lowering of the bar to the below knee position also begins to develop posterior chain strength in the novice lifter.

Glenn’s coaching style is concise and direct. Glenn explained that he is not afraid to really exaggerate certain aspects of technique. For example staying out “over the bar” in the as the bar transitions past the knees. This might initially appear excessive but Glenn explained that over time there is an inevitable regression to the mean (or to the way the lifter usually does it). So to make effective change in technique certain aspects may need to be over-exaggerated in practice to ensure that changes are retained when lifting meaningful weights.

Having spent much time observing, drilling and discussing the positions when learning the snatch we took a back seat and watched Jon North work his way through a brief snatch session. Jon is a rambunctious, energetic, macho lifter. He thinks he’s the man and he lifts like it. He worked his way through routine warm-up weights at 70kg, 100kg and 120kg. These are light weights for Jon but each lift was approached with appropriate focus and effort. Technique and effort was constant with each lift. This is something I think many novice lifters can learn from. You must focus your concentration and effort appropriately on the lighter warm-up weights. If you do not, then your performance at the heavier and more challenging weights will suffer. Focus, concentration and effort is not something that the novice can just switch on and off like a light bulb – the mental side of lifting must be practiced repeatedly just like everything else. You can’t snatch 100kg well, if you can’t snatch 60kg well. Jon worked up into the 150kg range – weights which many in the room had probably not seen snatched in person before. It was an impressive display, but just a normal workout for Jon.

All of us attending the seminar then had the opportunity to lift ourselves. After having watched Jon shift some serious weight and with everyone in the room eager to put what wee had learned into practice it made for a motivating environment. Jon seamlessly shape shifted from lifter into coach and was an awesome help to many in the room. Although he is a brash, aggressive lifter on the platform, in person Jon is incredibly humble and helpful. His enthusiasm for the sport shines through and he has a personality that motivates you to want to lift heavy. Everyone lifting got a massive boost from Jon’s enthusiastic coaching and Glenn’s technical advice and quite a few PBs were hit.



Eamonn is a hero, so thanks to him for that. I hope everyone enjoyed it and I will update my blog over the next few days.

DCU dichotomy

I competed yesterday as a guest lifter at the University and College Championships. I am one month out from the nationals on May 7th and the goal was to hit 120 again and go for 148kg in the Clean and Jerk. I did not hit my 120 and I did not hit my 148. I did, however, learn some vital lessons and got a timely reminder coming up to Nationals.

I weighed in at 96kg and I had to wait around four and a half or five hours before I was lifting. I coached Sami who hit an awesome 105kg Snatch and I know he will hit 107 in Nationals. His Jerk did not go so well , but he will be strong and ready for nationals. Lots of people lifted really well and there were a good few in the first competition. It was a great competition and I really enjoyed it. Byrdie hit a nice 116/150 and like Murph, who hit a solid 100, there is a lot more to come.

I was delighted to start warming up after a very long wait. I went up to 106 in the warm up and then opened with an easy 110. This is now too light weight for me to open up on and I took it too easily and cut my pull far too short. My 116 was faster, but I lost my position; I got the lift but it was out front. My third attempt with 120 was so close, I thought I got it. I was lacking that 100% commitment though; the weight felt far lighter than when I hit it last time and I was genuinely surprised to miss it.

I warmed up for the Clean and Jerk and went up to 136kg. I opened up on 140 just to get that monkey off my back and then I jumped to 145 for my second. I got it but I rushed my Jerk and it was a little shaky. I then went up to 148 for my third and I got under it but could not get past the sticking point, which really frustrated and surprised me. This was the most I have Clean and Jerked since November though so although I am a little gutted, I know Nationals will bring more.

So, what did I learn:

1. I have learned this before, but I did not realise how long the wait would be. Get out of the competition hall before you compete! It wastes nervous energy and leaves one frustrated.

2. My Front Squat numbers need to go back up to 165/170. I should have squatted 148 up. It was embarrassing.

3. I am far stronger than my mind tells me. I am capable of hitting my 122/150 right now. Once I get my front squat back up over the next few weeks, that should do the trick, as will continuing doing those Clean pulls to work on strength off the ground.

Have a look at the video and let me know what you think.

Seminar soliloquy

ECB had the pleasure of hosting a seminar with Glenn Pendlay and Jon North on Wednesday the 23rd of March. Due to time constraints (Glenn and Jon were only over for five and a half days really) we could only have a four hour seminar form 6-10pm. In the end, Glenn graciously agreed to extend to a little after half ten as everyone was so anxious to Snatch, we spent more time practicing the lift than anticipated.

There was a great mixture of people attending, ranging from strength and conditioning coaches, to Crossfit coaches, weightlifting athletes and coaches and also a few personal trainers. Most people had a good general grasp of the lifts, so Glenn took us through his basic progressions, using Jon North as an able demonstrator. Like any worthwhile teaching endevour, this proved to be a practical workshop so all the participants then went through the progressions themselves under Glenn and Jon's watchful eyes. Again, like any teacher or coach worth his/her salt, Glenn had the lifters coach each other so that they could get used to applying the coaching cues to another person; Glenn was also able to making cues to the people coaching, not just the athletes, and this as another small point that separates a good seminar from a great one.

Jon North then went up to a max single in the Snatch for two main reasons: firstly, so we could see the progressions in real time speed being performed by an elite athlete. Jon was actually going through the steps we had just learned, except he was Snatching over 150kg! Secondly, the participants were watching Glenn coach Jon and then asking Glenn questions about his methods while Jon rested. This was the Q&A part of the seminar really. Jon finished up with a meagre 155kg, barely missing 161, he did a few doubles with 130 and then 140kg and left it there. He was completely spent from all the flying and his legs were gone. Afterward, it was the participants' turn to Snatch and Snatch they did. Several people got significant pb's and made the most use of the intense atmosphere coupled with Glenn and Jon's coaching. The same format occurred with the Clean and Jerk. Jon went up to a Clean and Jerk with 170kg and then missed the Jerk with 180kg. Due to time constraints, we spent less time practicing the Clean and then went over the major coaching points for the Jerk.

All in all, the seminar was a great success and it proved to be a fantastic learning experience while also being a great laugh. The Edinburgh seminar was run along slightly different lines because we had far more time on our hands. Dr Eamonn Flanagan has agreed to write a seminar review of that experience, so I will leave it to him. Here are the three most important points I learned from having Glenn over:

1. Simple is beautiful: Glenn's teaching progressions go hand in hand with his programming, his man management of his lifters during training and competitions and also with his running of a seminar. He applies a shed load of common sense, boatloads of experience, practical application and a genuine appreciation for the intricacies for the art of coaching to his methods. He has a holistic approach towards the sport of weightlifting, and simply taking out one part means nothing unless you look at the overall scheme of things. As he pointed out in the last sentence of the last minute of the seminar in Edinburgh, "you must have an over-riding philosophy in how you coach." This philosophy carries through to his entire repertoire for getting people insanely strong for the sport of weightlifting. Simple is elegant and effective. I never though I would associate Glenn Pendlay with elegance, but there you go!

2. You must supplement your academic background with an understanding of how to work with people and how to best enable an individual to learn optimally to be an effective coach. Coaching is an art that has to be learned through making mistakes and having a honest love of the learning process. I feel very, very strongly about this and had many discussions with Glenn on this topic and it was interesting to hear his views.

3. You cannot separate strength and technique in the sport of weightlifting. A lot of people have very different opinions on this matter, but Glenn's point was that we all know people who have a massive deadlift or high pull, but cannot Clean anywhere close to the same weight. If one cannot apply their strength to a weightlifting movement, it is through a lack of technique, but also a lack of strength in applying their technique. Because weightlifting is such a neurally demanding sport and requires so much skill refinement, the separation of strength and technique is essentially redundant, as Glenn believes they cannot be separated. Squats and Pulls work general strength, but this general strength cannot be directly applied until the lifter learns how to apply it within the classical lifts themselves. Of course, we are talking about someone whose squat goes up ten or twenty kilos, not 100. It is for these reasons that Glenn values technical efficiency in his lifters and put so much into the lifts themselves and not the assistance lifts.

It will be interesting to hear your points on whether you agree or disagree with any of these ideas. Please leave a comment below and we might be able to get a constructive discussion going. As for my own training this week, it was a good one. I had a download week and trained on Wednesday, working up to a double in the Power Clean with 110 and a 3,4,3 with 137kg and 3,4,2 with 147kg in the Clean Pull. I then did some Front Squat doubles to finish. on Saturday, I Snatched up to 110 and Clean and Jerked 135kg and Front Squatted 155. They all felt reasonably comfortable and I will feel better for it next week. I am competing next Saturday in a small competition and I am really looking forward to it. I want to hit 120kg in the Snatch again to make it consistent and hit a heavier Clean and Jerk. This is essentially a warm up competition for the Seniors, so I will treat it as such.

Monday's mission

Last week was like an episode of the Twilight Zone: it was surreal, passed by in a blur; and a few crazy things happened. As some of you who read this blog already know, Glenn Pendlay and Jon North of California Strength were over in Ireland and ECB for a few days, and then Edinburgh for the weekend. ECB hosted a seminar with Glenn on Wednesday evening and then the awesome Sport's Performance gym in Edinburgh hosted a two day seminar with Glenn and Jon on the Sturday and Sunday. To say both seminars were awesome would be an understatement. When I have the time, I will make a video of the last week and include some of Jon's lifting as well as comment on what I learned from Glenn in both seminars.

Here is what I lifted last week:

Monday was day one of my new program,I which I shall write about soon. I Snatched, Clean and Jerked and Front Squated and kept all weights at a medium intensity in order to accomodate what I knew would be a big lifting week and a stressful organisational one also.

We had our seminar in ECB on Wednesday and along with everyone else, I did all the learning progressions that Glenn coaches and I Snatched alongside everyone who attended. Jon North hit 155/180kg and just barely missed 161kg. Wayne hit a sweet 105 as did I. Considering how tired I was, I was happy and I left it there. I did a few Cleans with the progression that Glenn reccommends, did a double with 100 and left it there. When 100kg feels heavy, that is when you should stop!

On the Thursday, most of our ECB lifters trained with Jon and Glenn. They gym was buzzing to say the least. I was tired from the week's exertions and from the very little sleep the night before, but if you can't get up for training with these boys, you deserve to be shot! I Snatched 114kg and then missed 116 twice. I tried to hit a double with 110kg four times, but I missed the second rep each time. There was simply not enough in the tank. This was the most I have ever hit during the week, though, so I was happy. I then Clean and Jerked up to 136kg and I was proper spent. Happy, but wrecked. Everyone trained really well and watching Jon Power Clean and then Full Clean and Jerk 160kg is always inspiring to watch.

We flew over to Edinburgh on Friday evening and the seminar was really well organized by Cedric Unholz. Again, I did all the learning skill progressions and I was looking forward to lifting. In the Snatch, I went up to 105kg but I was feeling a bit off, so I went back down to 90kg and then 97.5, 102.5, 107.5, 110, 113.5, 115, and once I hit 117.5kg, I left it there. I knew that my final single was dragging me out of position quite badly and to be honest, I could feel it from the beginning of the session. It was a tiring week and whenever I am fatigued, my positioning suffers quite a bit. I accepted this from the beginning and just got determined to use every last inch of my pull and hip explosion to get the weight up. 117.5kg is the most I have ever lifted in training, and I know that if I can hit that in training when tired, I can hit over 120 in competition when I am more rested. I dropped back down to 110kg and went for a double which has eluded me since I tried it in California Strength last June. It took two attempts, but I got it. It was as ugly as sin, but I got it. I felt immense relief to finally get this double.

I Clean and Jerked after the seminar was over and I hit 140kg on my second try. I missed the Jerk in the first attempt because I rushed it. 140kg has been my voodoo weight for the last few months despite my pb being 147. No idea why, but I was genuinely scared of lifting the weight; my mind was desperately telling me not to go under it despite my rational self completely disagreeing. Sami gave me a few choice words and thankfully I hit it. The following day I Clean and Jerked up to 135kg and I was not able to put the doubt out of my mind and I ended up missing the Clean with 140kg. Oh, well. I don't have all of my lifts as I was too busy lifting and coaching:



So, I got home late last night and I think this week will be a deserved lighter week. I know I am looking forward to it. More than likely most of you reading this are only interested in funny videos and not my inner dialogues, so I shall oblige accordingly. I will put up reviews and reports of both seminars and all will be well.

Saturday's sincerity

Today was one of those sessions to get through. I enjoyed it, but it was lacking in any glamour or inspiration. I was tired and at the end of my download week; my legs were not working right; my hip was sore all week and stopped me training on Wednesday. So I decided to Power Snatch because catching the bar low was tagging my hip. I decided to Power Clean for the same reason and worked up to 120 and then did three singles with 130kg which felt hilariousy heavy. It was not even embarrassing. Just damn heavy. When 130kg feels heavy you know it is going to be a conservative day.

I finished up with some squats, a few sets of posterior chain work and I toasted it all off with a massage. Very happy to finish the day.

Here is a video of the squad session last weekend:



Thanks to Stephen Kinsella for making an awesome video. I need some inspiration, so here is some:



I also need a laugh, so here is one:



And another:



Finally, I need an injection of adrenaline, so here it is:



I am really looking forward to Glenn Pendlay and Jon North coming over to ECB to give a seminar. There are two spots left for the ECB seminar on Wednesday the 23rd of March, starting from 6-10pm. Email eastcoastbarbell@gmail.com to book a spot. There are also two spots left fro the Edinburgh seminar, so email me if you are interested.

Squad sharpshooting

ECB hosted the Irish squad training camp this weekend and it proved to be a resounding success.It was great fun and there was some superb lifting. I got some footage of the lifting but only from my group on the first day. Everyone lifted well and the camp was very well organised by Wayne Healy. Here is a video of some of the top lifts from my group:

EDIT: After watching the video, I realised I put in Sami's miss with 106 not his success. I must be sub-conscious jealousy.


As for my own lifting, I did ok. On the Saturday morning I did a little wake up session forty five minutes before everyone started. I worked up to a Power Snatch with 90kg and a full Snatch with 100kg and I left it there. In retrospect I should have stopped at 90 but it did not make much of a difference; I felt strong but not particularly fast.

In the full session with my group I worked up to singles in the Snatch with 110, 115 and then I sailed to of 120 and only pulled it. A bit embarrassing. I dropped back to 100 and then hit 107.5 and promptly missed 112.5. It simply was not there so I left it. I was feeling a little tight and not as fast as I would have hoped, but 115 is the most I have Snatched in training in a year, so I am happy enough. If I can hit 115 or so in training then I now I can hit over 120 in competition. In the Clean and Jerk I was tired, but all felt fine. I worked up to 137.5kg and then for some reason, I could not Clean 142.5kg. Very frustrating and for the first time in quite a while, I threw a bit of a wobbler on the platform. On reflection, I put too much pressure on myself and I was also not in the state needed for record weights. Unreasonable expectations and fatigue are not ideal bedfellows. I finished my session with a single with 180kg in the Box Squat and I left it there. I got an awesome massage and followed this with a stretch so that I would be ok to lift the following day.

On Sunday, I was far more relaxed and I Snatched 110kg well. I missed 113 twice and I did not mind really, because, as Wayne correctly pointed out, I was "not going after it." I worked up to 130 in the Clean and Jerk and I could feel I was drained, but for pride's sake, I had to hit 135kg. An embarrasingly small weight to psyche oneself over, but it is what it is. I wanted to get a squat pb so I worked up to 160 and I got 5 reps with it on the 14 inch box.

When I got home on the Sunday, my entire back, legs and hamstrings in particular, traps, shoulders and abs were really feeling the exertion. I felt like I used to feel after a rugby match: battered and bruised. I was happy enough that a sub-par performance could yield 115/137.5 but a few issues were highlighted and I will write about these later when I have had some time to think about them. Everyone lifted particularly well, but I have to mention Sami for his Snatch pb. It was a brave lift considering he was as tired as I was; I just did not have his mental strength!

The Reverend's recital

Here is a guest post from the legend that is Andy Murphy. His post flies in the face of traditional weightlifting dogma, but it is the result of observing how he responds to training in the sport of weightlifting for the last five or six years. Andy's ideas are what works for him by the way, not how he would train other lifters who respond differently to the same stimulis.I respect how lifters like himself and David Woodhouse put themselves out there and find alternative methods that work for them and also allows them to enjoy their lifting. Whatever works for you, do it regardless of whether people agree with you or not. Results don't lie and if you lift heavier weights training in a completely different style to the general lifting population, wh ogives a flying fiddler's f!%k? Anyway, enough of my ramblings, here is the article, so enjoy and leave any comments below:




A happy weightlifter = a strong weightlifter

Before I go into much more detail, I would like to preface with the following my best lifts are 102 and 122 at 77kg far from amazing lifting, but I have worked hard and learned a hell of a lot along the way to these lifts.

My most important discovery on my weightlifting journey was a number of weeks ago. My epiphany was repeated heavy maximal lifting in my training does nothing for my lifts. I know this can be seen as sacrilege, saying heavy maximal lifts don't improve my lifts. Every year I make progress in my training when I am in a traditional preparatory type phase of training, lots of lifting between 75-90% and the odd very few lifts around the 95% mark. I have always set personal bests in these times of the year when strength type exercises are abundant and the volume of lifts quite high. I then follow what I believe would result in an increase in my lifting a reduction in volume and an increase in intensity with more maximal attempts in my training. What then follows is a period of frustration where I am unable to hit weights for a single that I was doing multiple doubles and even trebles with a few weeks previously in the preparation phase. This frustration period continues for a long time until I get injured and then I start again in a preparation phase and the viscous cycle repeats itself. What happens as a result of this is a lifter that is making incredibly frustratingly slow progress.

When I look back through my training diary and results from competitions/ squad sessions, I can't believe I have not come to this realization sooner. I firmly believe I need to stick with what works for me and what works for me is lots of lifting between 75% and 90 % with doubles, trebles, combos and bucket loads of variation. This training has always brought me back to the 100 and 120 region and it is around this mark that I usually become an idiot and attempt maximal weights far too often and end up below the 100 and 120 regions and crocked. I am in no doubt that the best way to train for weightlifting is a methodology based around heavy maximal attempts in the classical lifts supplemented with heavy squats; unfortunately, from experience, it just doesn't do it for me.

I believe this type of training does nothing for me for a number of reasons:
1. My technique gets worse when I am repeatedly attempting and missing maximal lifts
2. Maximal weights hurt me cause of how weak my legs are (best front squat= 142.5 best clean= 130)
3. I hate missing lifts
4. I don't find attempting repeated maximal attempts enjoyable. I am unfortunately never going to make a living or even a few quid from weightlifting. Weightlifting is my hobby so if I don't enjoy the training whats the point? I enjoy going into the gym and bursting my ass on the platform with multiple heavy doubles and trebles, pulls, squats and more variation than anyone can dream of.

It's like I always say a happy weightlifter = a strong weightlifter.

Fortune favours the brave

I had an interesting week's training in which there were vastly varying energy states to work off. More importantly, here is something to help you enjoy life:



Even if you can't view these clips in work, please watch them later. They are impossibly funny; and yes, they are more interesting than anything I have to say.




For Monday's session, I had was feeling good but not particularly sharp, I warmed up with the Clean and Jerk up to two Cleans and one Jerk with 100kg and then Snatched 105kg. I moved onto the RDL and worked up to a very strict triple with 125kg which I was happy with and then did three triples with 150kg in the Box Squat. There were no impressive numbers in my session at all, but I was happy enough because I was not feeling too hot.

I spent most of Wednesday in a car or sitting down which was not ideal for training the following day. I had another good session with trying to get myself fixed and the following day I was knackered. I worked up to a double in the Hang Snatch with 95kg and missed the third behind. I then worked up to 130kg in the Clean and Jerk and it felt far too heavy for the actual weight. I got it, but it as ugly as sin. I left out the Front Squats and did my Pendlay Rows working up to 90kg for five reps.

On Saturday, I worked up to 100kg in the Snatch but they felt very slow and I was feeling a little feint, so I started up again from 60kg and did singles with 95kg, 102.5kg, 107.5kg and 112.5kg which was the most I have lifted in training in quite a while. Since April or May I would think. In the Clean and Jerk I worked up to 135kg which was disappointing, but I accepted it and am determined to turn it around. My squats did not go to plan. I wanted three reps with 170 and I only got one. Annoying but I will get it next weekend. Here are my Snatches from Saturday:





Next weekend, the Irish weightlifting squad is having a training camp in East Coast Barbell on the Saturday and Sunday so I will be sure to train accordingly as I want to lift some big ass weights when it counts.

A week's winter hibernation

This last week off work has allowed some time off and I graciously took it. My shoulder has ached increasingly as the last few months have gone by, so I decided to get my shoulder and hip looked at this last week to try and get both issues sorted as well as I could. I am seeing a different physical therapist at the moment and hopefully he will be able to help me. He has already identified a basic imbalance in my overall structure which explains why I have had problems with my right ankle, hip and shoulder. Hopefully he will be able to help and if he does, I will write a lot more about the process. Until then, I will see what happens. My hip is a problem that has major implications for my future and if I do not fix it now, I know I will regret it in ten years time. I will still be able to train around it and continue getting stronger, but my future as an athlete and more importantly, as person who likes to have basic movement literacy skills, I need to face the music. If it has a positive effect on my weightlifting, it will be a bonus.

I trained twice this week and I kept the intensity in the squatting only. I basically rested a lot and caught up on an outstanding amount of sleep. I feel good and am really looking forward to the next few training weeks because there is a national training squad weekend on the 12/13th of March in ECB which will be the best ever squad session ever in Irish weightlifting.

Here are a few cool videos. David Woodhouse Power Cleans 152kg. His methods of training have clearly helped him develop as a weightlifter. I am really looking forward to seeing him lift 130/160 in competition and I know he will do it very soon.



Here is a young weightlifter from Tralee who is so far ahead of the rest of Irish weightlifting athletically, it is not even funny:



Yes, Clarence is a far better weightlifter than me and yes, he is 17. He is so much more athletic than me I am not even embarrassed, I am actually very happy to have someone like this in Irish weightlifting.

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.

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.

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.

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.

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:

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.

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: