Snatch: 40, 50, 60, 70, 80, 84X, 84, 88X, 88, 93X, 93X, 93X, 93
C&J: 60, 84, 100, 110, 120, 125X, 125X, 125
As Forrest Gump would say 'My momma always said, "Life was like a box of chocolates. You never know what you're gonna get.' My head was elsewhere tonight and if it were not for the stubborn streak in me I would probably have walked out of the gym a lot earlier in each of the lifts.
Thursday, July 30, 2009
Tuesday, July 28, 2009
Bulgarian Day 6
12 hour day in lab and did not get to gym until 2320 and managed to get session finished by 0030. Not sure if I will be able to train next week as my job seems to be taking to me another weightlifting desert, Vermont, so was a little more motivated not to go to bed and to get this session done.
Power Snatch: 40, 50, 60, 70, 5 sets of 2 with 80kg.
I was feeling sluggish from last night but thought I scraped by until I reviewed video clip of last set and I think everyone was caught just below parallel. Disgusted. Need to work on getting more height on bar and stop relying on speed under.
Clean and Jerk: 60, 84, 100, 110, 5 out of 6 singles at 120kg were successful.
Starting to feel the time of day by this stage so it took a lot of focus to try and stay sharp in the drive of the jerk. Had a brain fart on 4th rep and pushed bar out front. Was livid with myself for doing it and having to waste energy doing an extra rep.
I think I hear my bed calling, will upload videos tomorrow possibly.
Power Snatch: 40, 50, 60, 70, 5 sets of 2 with 80kg.
I was feeling sluggish from last night but thought I scraped by until I reviewed video clip of last set and I think everyone was caught just below parallel. Disgusted. Need to work on getting more height on bar and stop relying on speed under.
Clean and Jerk: 60, 84, 100, 110, 5 out of 6 singles at 120kg were successful.
Starting to feel the time of day by this stage so it took a lot of focus to try and stay sharp in the drive of the jerk. Had a brain fart on 4th rep and pushed bar out front. Was livid with myself for doing it and having to waste energy doing an extra rep.
I think I hear my bed calling, will upload videos tomorrow possibly.
Monday, July 27, 2009
Bulgarian Day 5
The session I love to hate. Hate it because it is quite a grueller and love it because it teaches you mental focus and not to get complacent. You cannot get into the frame of mind that the last single you completed at the target weight was easy because if you dont go balls out for the next one you are likely to fail.
Snatch: 5 singles at 97%; 40, 50, 60, 70, 80 84, 88, 92, 97, 97, 97, 97, 97 (215lb).
Quite pleased to get 5 consecutive successes which is rare for me, usually take 6-7 reps to get the 5. Right elbow was hurting and right gammy shoulder just want entirely as comfortable as usual but they seemed to hold up.
C&J: 5 singles at 97%; 60, 84, 100, 110, 120, 127, 127, 127, 127 (280lb), 134X, 134X.
These were popping up at the start and I should have listened more to my legs which were tiring rather than get to adventurous. Tried 134 twice but lost it in the jerk.
It was max hang clean day for the athletes in the gym. The bigger guys did OK but the one who impressed me the most was a girl who must have been about 13 of slim build who hang cleaned 40kg. We didnt push her given her age and as she was already in PB territory but there was definitely plenty more left in the tank.
Snatch: 5 singles at 97%; 40, 50, 60, 70, 80 84, 88, 92, 97, 97, 97, 97, 97 (215lb).
Quite pleased to get 5 consecutive successes which is rare for me, usually take 6-7 reps to get the 5. Right elbow was hurting and right gammy shoulder just want entirely as comfortable as usual but they seemed to hold up.
C&J: 5 singles at 97%; 60, 84, 100, 110, 120, 127, 127, 127, 127 (280lb), 134X, 134X.
These were popping up at the start and I should have listened more to my legs which were tiring rather than get to adventurous. Tried 134 twice but lost it in the jerk.
It was max hang clean day for the athletes in the gym. The bigger guys did OK but the one who impressed me the most was a girl who must have been about 13 of slim build who hang cleaned 40kg. We didnt push her given her age and as she was already in PB territory but there was definitely plenty more left in the tank.
Sunday, July 26, 2009
Little Rock Sweat Sevens Tournament
Went out on Saturday to watch Little Rock play in the tournament they host at their complex called the Sweat Sevens Tournament.
To cut a long story short they were dropping like flies and had one final pool match to play and were already assured to be in the final. They started looking for 'old boys' to fill in for the final pool match to allow the players to rest for the final. So a number of us were roped into playing. I ended up wearing some French guys boots, my swim shorts, someones sweaty shirt and no gum shield. I think we surprised a lot of folk by actually making it a competitive match and we only lost by 19-12. I managed to score once from a 15's forward move, we had won a penalty 10m from their line and did a forward drive, scrum half passed to me and I managed to sell my opposite number a dummy pass, side step and sprint the.....ahem....5m to the line and score.
Amazing how a 7's match last 14 minutes and I can end up feeling like I had spent a day on a bike going up mountains with Contador.
To cut a long story short they were dropping like flies and had one final pool match to play and were already assured to be in the final. They started looking for 'old boys' to fill in for the final pool match to allow the players to rest for the final. So a number of us were roped into playing. I ended up wearing some French guys boots, my swim shorts, someones sweaty shirt and no gum shield. I think we surprised a lot of folk by actually making it a competitive match and we only lost by 19-12. I managed to score once from a 15's forward move, we had won a penalty 10m from their line and did a forward drive, scrum half passed to me and I managed to sell my opposite number a dummy pass, side step and sprint the.....ahem....5m to the line and score.
Amazing how a 7's match last 14 minutes and I can end up feeling like I had spent a day on a bike going up mountains with Contador.
Friday, July 24, 2009
Bulgarian Day 4
I never knew when I got a blister at the base of my thumb earlier this week that I had somehow signed up for a two for one offer. There has been a blister forming under the new skin of the old one and it decided to make this session more of a lesson in not being a pussy than a weightlifting session.
Snatch: 40, 40, 40, 50, 60, 70, 80, 84, 91 (200lb).
Just squat snatched these and took a few sets at start for me to get blistered hand to comply with my need for a hook grip.
C&J: 60, 84, 100, 110X, 120.
The 110 was an ugly clean and could not get hand comfortable in rack with the blister. The 120 was completed first time after cursing myself up and down for wussing out on the 110.
Pull Ups: Worked up to one rep with a 35lb plate.
Golifter, Robbie, has some lifts in their gym they challenge each other with and one of these is pull ups. Had a bash tonight, with BW I think that adds up to about 97kg total so getting my ass kicked at the moment! Will get video up tmw, my bed is calling
Snatch: 40, 40, 40, 50, 60, 70, 80, 84, 91 (200lb).
Just squat snatched these and took a few sets at start for me to get blistered hand to comply with my need for a hook grip.
C&J: 60, 84, 100, 110X, 120.
The 110 was an ugly clean and could not get hand comfortable in rack with the blister. The 120 was completed first time after cursing myself up and down for wussing out on the 110.
Pull Ups: Worked up to one rep with a 35lb plate.
Golifter, Robbie, has some lifts in their gym they challenge each other with and one of these is pull ups. Had a bash tonight, with BW I think that adds up to about 97kg total so getting my ass kicked at the moment! Will get video up tmw, my bed is calling
Thursday, July 23, 2009
Bulgarian Day 3
Had no idea how this session would go after how rubbish Tuesdays's session felt. Tonight was max night which is relatively common in this programme compared to some others. Colin Bell emailed out of the blue today with a youtube video he had uploaded (from a videotape - how old am I?!), turned out to be me snatching my all time snatch PB at something like a 75.5kg BW which I never knew existed. Amazing how my technique has changed and how I have not improved since 2002. Maybe it helped focus me for tonights session.
Snatch: 40, 50, 60, 70, 80, 84, 88, 92, 100, 102X, 102, 104 (230lb).
230lb was being caught low and was a 10lb increase over recent snatch max days so left it at that.
C&J: 60, 84, 100, 110, 120, 125, 129, 134, 140X (felt light headed after clean).
Never bothered attempting 140 for a second attempt. Have to head back into lab tonight so in a bit of a rush.
Gym Temp: About 30C, we had a couple of days thunderstorms and lower temps but getting back to usual temps.
Snatch: 40, 50, 60, 70, 80, 84, 88, 92, 100, 102X, 102, 104 (230lb).
230lb was being caught low and was a 10lb increase over recent snatch max days so left it at that.
C&J: 60, 84, 100, 110, 120, 125, 129, 134, 140X (felt light headed after clean).
Never bothered attempting 140 for a second attempt. Have to head back into lab tonight so in a bit of a rush.
Gym Temp: About 30C, we had a couple of days thunderstorms and lower temps but getting back to usual temps.
Wednesday, July 22, 2009
Tuesday Session
Was tired and this was one of the easier sessions which at times I have trouble staying focused for and get complacent. The gym was empty except for a belly dancing class upstairs so endured a night of crazy music and I swear they must burn incense up there:
Snatch: 40, 50, 60, 70, 80, 84 for 2 singles.
These were easy enough although tiredness and general fatigue meant instead of powering them I ended up going into a full squat. Blister at base of thumb finally burst during one lift and snatches felt a lot more comfortable after the pressure had been relieved.
C&J: 60, 84, 92, 100, 110, 120X, 120X, 120, 120
Cleans were a doddle but felt like an old man in the jerk. I think this programme with it regular jerk sessions (I hope) will help shoulder flexibility. Cant believe I missed 120 not once but TWICE so by the third one I was a little annoyed. This sometimes happens when I know I am not going heavy I tend to switch off.
Rest Wed night and training max night on Thursday night. One of the favourite sayings from the coach to the kids in the gym is 'Get your stinkin' mind right' and I will need to follow this or my C&J is going to be tragic.
Snatch: 40, 50, 60, 70, 80, 84 for 2 singles.
These were easy enough although tiredness and general fatigue meant instead of powering them I ended up going into a full squat. Blister at base of thumb finally burst during one lift and snatches felt a lot more comfortable after the pressure had been relieved.
C&J: 60, 84, 92, 100, 110, 120X, 120X, 120, 120
Cleans were a doddle but felt like an old man in the jerk. I think this programme with it regular jerk sessions (I hope) will help shoulder flexibility. Cant believe I missed 120 not once but TWICE so by the third one I was a little annoyed. This sometimes happens when I know I am not going heavy I tend to switch off.
Rest Wed night and training max night on Thursday night. One of the favourite sayings from the coach to the kids in the gym is 'Get your stinkin' mind right' and I will need to follow this or my C&J is going to be tragic.
Monday, July 20, 2009
Bulgarian Summer
Not sleeping well at the moment and came home from work and Simon Campbell happened to be on msn and we got chatting and he inspired me to get my lazy ass into the gym.
Harry is probably going to kick my ass but after much consideration over the past couple of weeks I have decided to go back to a Bulgarian programme (available at Mikes Gym website) I did last summer. I have a number of reasons for reverting to these which I will set out and if anyone wants to comment feel free as the only way we all improve is through open, honest and (importantly) courteous discussion:
1. The programme I was on I felt led to improved muscularity but I never felt it translated through to the lifts.
2. Always felt undercooked by the time I got to competition as I had not had enough time to drill the classic lifts.
3. Its so hot here at the moment that doing a lot of reps leaves me feeling drained quite quickly.
4. When I did this programme last year I managed a 325lb C&J at a lighter bodyweight than my fat ass is at the moment.
5. I have a sore neck/clavicle which makes lowering a heavy weight back to shoulder rather painful.
Tonight should have been a night that I would have been able to cope with OK but I managed to do a good job of making it look really tough, something I have a knack for at times. Was supposed to 5 singles at 88% or thereabouts I think:
Snatch: 40, 50, 60, 70, 80, 86X, 86, 91, 91, 91, 91, 91.
Right foot was not planting well, often landing on edge of foot and on a couple of the 91 singles I was going back to a bit of a 'duck walk' which was something I was proficient at years ago although no one else seemed particularly keen to copy it.... Gammy shoulder was hurting at the back for some reason but ploughed on anyway
C&J&R: 60, 84, 100, 110, 120, 120, 120, 120, 120
These were tough as I was tired which was even coming through in powercleans which were borderline. Jerks were being pushed out front causing me to walk/run to recover so gave them the title C&J&R.
Got what was done on the programme, thats all that can be really taken from todays work out.
Harry is probably going to kick my ass but after much consideration over the past couple of weeks I have decided to go back to a Bulgarian programme (available at Mikes Gym website) I did last summer. I have a number of reasons for reverting to these which I will set out and if anyone wants to comment feel free as the only way we all improve is through open, honest and (importantly) courteous discussion:
1. The programme I was on I felt led to improved muscularity but I never felt it translated through to the lifts.
2. Always felt undercooked by the time I got to competition as I had not had enough time to drill the classic lifts.
3. Its so hot here at the moment that doing a lot of reps leaves me feeling drained quite quickly.
4. When I did this programme last year I managed a 325lb C&J at a lighter bodyweight than my fat ass is at the moment.
5. I have a sore neck/clavicle which makes lowering a heavy weight back to shoulder rather painful.
Tonight should have been a night that I would have been able to cope with OK but I managed to do a good job of making it look really tough, something I have a knack for at times. Was supposed to 5 singles at 88% or thereabouts I think:
Snatch: 40, 50, 60, 70, 80, 86X, 86, 91, 91, 91, 91, 91.
Right foot was not planting well, often landing on edge of foot and on a couple of the 91 singles I was going back to a bit of a 'duck walk' which was something I was proficient at years ago although no one else seemed particularly keen to copy it.... Gammy shoulder was hurting at the back for some reason but ploughed on anyway
C&J&R: 60, 84, 100, 110, 120, 120, 120, 120, 120
These were tough as I was tired which was even coming through in powercleans which were borderline. Jerks were being pushed out front causing me to walk/run to recover so gave them the title C&J&R.
Got what was done on the programme, thats all that can be really taken from todays work out.
Saturday, July 18, 2009
Max Day
Going to start doing max days regularly on a Saturday if possible. Havent slept well in past two days so wasnt expecting much today which was probably the wrong attitude to go into the gym with.
Snatch: 40, 50, 60, 70, 80, 84, 88, 92, 97, 100X, 100X, 100X, 100X.
100kg misses were pretty damn close. I was just missing a little sharpness getting under the bar. Felt there was enough height on all four misses.
C&J: 60, 84, 100, 110, 120, 127X, 129, 134X
134 kg is still elusive at the moment. Need to get it back soon as it should be a 'walk in the park' lift in my opinion. My neck/clavicle is troubling me slightly. I am debating at the moment whether to go back to the Bulgarian programme with maybe some extra deadlifts and pulls or whether to stick with this programme I am on at the moment. Next week I will definitely be back to including squats, pulls and deadlifts as the lack of them recently due to injury is beginning to really show in my lifts.
Gym Temp: About 30C
Snatch: 40, 50, 60, 70, 80, 84, 88, 92, 97, 100X, 100X, 100X, 100X.
100kg misses were pretty damn close. I was just missing a little sharpness getting under the bar. Felt there was enough height on all four misses.
C&J: 60, 84, 100, 110, 120, 127X, 129, 134X
134 kg is still elusive at the moment. Need to get it back soon as it should be a 'walk in the park' lift in my opinion. My neck/clavicle is troubling me slightly. I am debating at the moment whether to go back to the Bulgarian programme with maybe some extra deadlifts and pulls or whether to stick with this programme I am on at the moment. Next week I will definitely be back to including squats, pulls and deadlifts as the lack of them recently due to injury is beginning to really show in my lifts.
Gym Temp: About 30C
Friday, July 17, 2009
Barry K 20 rep challenge
Last night got 3hr sleep trying to get a work deadline ready for a 9AM meeting. Got home after work, went to sleep for an hour, had a snack and then threw two cups of coffee down my throat and got to gym about 2330. Given the lack of sleep and the late hour I decided to shake things up and have a more fun filled session rather than struggle through what was set out for today on the programme.
Barry K 20 rep 100kg challenge: This felt like a fun challenge until about the 6th or 7th rep when I realised a third lung would have been handy. Managed to struggle through.
(Got it videoed but wont seem to upload to youtube at the moment)
Idea for this came from Barry K's last trip away when one of the foreign lifters did this. We did some exercises like this in St. Gabriels with Laurence every so often to mix things up. One was seeing what weight you could do for ten reps in squat snatch. Another was a pyramid which was quite tough.
Cleans: 125, 134, 143X, 143X, 143, 143X, 143.
Trying to get my cleans back to where they were. Pulls and leg strength have weakened significantly due to forced inactivity in exercises that would work on these. I also found the groove is just not completely there yet and the mental cues I take during the lift are off a little.
Barry K 20 rep 100kg challenge: This felt like a fun challenge until about the 6th or 7th rep when I realised a third lung would have been handy. Managed to struggle through.
(Got it videoed but wont seem to upload to youtube at the moment)
Idea for this came from Barry K's last trip away when one of the foreign lifters did this. We did some exercises like this in St. Gabriels with Laurence every so often to mix things up. One was seeing what weight you could do for ten reps in squat snatch. Another was a pyramid which was quite tough.
Cleans: 125, 134, 143X, 143X, 143, 143X, 143.
Trying to get my cleans back to where they were. Pulls and leg strength have weakened significantly due to forced inactivity in exercises that would work on these. I also found the groove is just not completely there yet and the mental cues I take during the lift are off a little.
Thursday, July 16, 2009
Report Card: Showed progress but could do better
Push Press: 190lb for sets of 10, 9 and 7.
Glad to get one set of 10 which is a small PB. Annoyed to drop off in the next two sets. Maybe I should follow the programme a little better and for second and third sets do the drop down sets that are set out on the programme rather than staying at the same weight.
Clean and push press: 205, 225, 235X, 240X, 240X, 240 (109kg), 245X
Glad to get a small PB. Annoyed to miss the 245 and to take three attempts to get the 240.
Cleans: 125, 134, 134, 134, 140.
The last couple of months of niggly injuries have reaffirmed my previous observations that once I walk away from the bar it feels like my muscles start wasting away. These cleans were horrible both in the pull and the speed of the pull under and the rack. The shake of the head after struggling to get out of 140 just says it all. Must try and get back to consistent squatting, pulls and deadlifts before I become a complete pussy at cleans and have to change the title of my blog.
Glad to get one set of 10 which is a small PB. Annoyed to drop off in the next two sets. Maybe I should follow the programme a little better and for second and third sets do the drop down sets that are set out on the programme rather than staying at the same weight.
Clean and push press: 205, 225, 235X, 240X, 240X, 240 (109kg), 245X
Glad to get a small PB. Annoyed to miss the 245 and to take three attempts to get the 240.
Cleans: 125, 134, 134, 134, 140.
The last couple of months of niggly injuries have reaffirmed my previous observations that once I walk away from the bar it feels like my muscles start wasting away. These cleans were horrible both in the pull and the speed of the pull under and the rack. The shake of the head after struggling to get out of 140 just says it all. Must try and get back to consistent squatting, pulls and deadlifts before I become a complete pussy at cleans and have to change the title of my blog.
Tuesday, July 14, 2009
If only the lightening were how my lifts felt.....
Was tired, we had a big thunderstorm in the early hours of the morning and from about 0200-0330 I could not sleep. I eventually got up and watched the show from the living room window and got some footage. I dont think I have ever seen as much lightening, looked like a strobe light at times.
Hang Snatch for 5's: Warm up and then target sets with 190, 190, 190 & 190. Each set I managed to lose at least one out front but recover it by time it got to knee to finish set. Due to this I had a stubborn fit and tried a 4th set but the same thing happened. Will have to stick with this weight for next session. They were not 'smooth and in the groove' tonight and they all felt like they were muscled into position.
Muscle Snatch: 60, 70, and then singles with 75, 77X, 77. These were a struggle too and again there did not seem to be the same sharpness tonight.
Body feels/looks like it has lost a bit of weight. Tired now, but have to head back to lab.
Hang Snatch for 5's: Warm up and then target sets with 190, 190, 190 & 190. Each set I managed to lose at least one out front but recover it by time it got to knee to finish set. Due to this I had a stubborn fit and tried a 4th set but the same thing happened. Will have to stick with this weight for next session. They were not 'smooth and in the groove' tonight and they all felt like they were muscled into position.
Muscle Snatch: 60, 70, and then singles with 75, 77X, 77. These were a struggle too and again there did not seem to be the same sharpness tonight.
Body feels/looks like it has lost a bit of weight. Tired now, but have to head back to lab.
Monday, July 13, 2009
Snooze ya lose
Not sure this title is correct. Machine in work was playing up so was in for 12 hours today and did not get back to apartment until 2030, had a Chinese etc and was debating whether to leave gym tonight. At 2230 I got a fit of guilt and remembered the good old days when I never missed a session so I arrived at gym at 2245 wondering if it was still a good idea.
Push Press: Tried a heavier target for ten reps of 190lb. Should not have bothered. Got 7, 8 and 9 reps as I got progressively annoyed after each set.
Clean and push press: Recent best was 235lb, struggled to get 225lb and gave gammy shoulder a right battering with 205lb when bar slipped off shoulder as I was starting the drive for the jerk.
By now I was pretty fed up so thought I would go back to an old favourite, hang cleans, realising I hadnt the legs for back squats and wanted to test neck twinge with a heavier weight. Worked up to 330lb which I failed three times. Before the recent collection of niggly injuries 330lb hang clean would have been a walk in the park. Annoying how quickly I regress when injured. Neck felt OK so I may start to include more pulls, deadlifts and cleans into workout again. The end of the video below sort of sums up how I felt during this session, this was the 3rd time the bar won the battle and left me on my ass.
So should I have went to bed and snoozed and lost a session or was it worth going to the gym late and losing so many weights?
The battle with the bar continues tomorrow.....
Gym Temp: Bout 30C but thunderstorm earlier really kicked the humidity up a notch.
Push Press: Tried a heavier target for ten reps of 190lb. Should not have bothered. Got 7, 8 and 9 reps as I got progressively annoyed after each set.
Clean and push press: Recent best was 235lb, struggled to get 225lb and gave gammy shoulder a right battering with 205lb when bar slipped off shoulder as I was starting the drive for the jerk.
By now I was pretty fed up so thought I would go back to an old favourite, hang cleans, realising I hadnt the legs for back squats and wanted to test neck twinge with a heavier weight. Worked up to 330lb which I failed three times. Before the recent collection of niggly injuries 330lb hang clean would have been a walk in the park. Annoying how quickly I regress when injured. Neck felt OK so I may start to include more pulls, deadlifts and cleans into workout again. The end of the video below sort of sums up how I felt during this session, this was the 3rd time the bar won the battle and left me on my ass.
So should I have went to bed and snoozed and lost a session or was it worth going to the gym late and losing so many weights?
The battle with the bar continues tomorrow.....
Gym Temp: Bout 30C but thunderstorm earlier really kicked the humidity up a notch.
Saturday, July 11, 2009
'You Lift You Tube' Competition Results - 1st Month
Colin
Snatch 82.5
Clean and Jerk 100.0
Brendan
Snatch 75.0
Clean and Jerk 105.0
Sean
Snatch 60.0
Clean and Jerk 80.0
Pete
Snatch 100
Clean and Jerk 130
Anyone else can compete as well if they feel it will help their lifting. Its just an informal comp inspired by Colin and Brendan' efforts to get lifters in their area together every so often for lifting.
1. No youtube video, no recorded lift.
2. Lifts must be from that Saturday to try and keep competitive pressure.
3. Total weight from two lifts, snatch and C&J, only.
4. Unlimited attempts
Looking forward to August!
Snatch 82.5
Clean and Jerk 100.0
Brendan
Snatch 75.0
Clean and Jerk 105.0
Sean
Snatch 60.0
Clean and Jerk 80.0
Pete
Snatch 100
Clean and Jerk 130
Anyone else can compete as well if they feel it will help their lifting. Its just an informal comp inspired by Colin and Brendan' efforts to get lifters in their area together every so often for lifting.
1. No youtube video, no recorded lift.
2. Lifts must be from that Saturday to try and keep competitive pressure.
3. Total weight from two lifts, snatch and C&J, only.
4. Unlimited attempts
Looking forward to August!
Friday, July 10, 2009
Fri 10th July: First online competition day
Colin, Brendan, Sean, Trevor and I all lift on our own in different venues and are in regular contact trying to motivate each other into pushing on with our training.
Recently we came up with the idea of having one Saturday each month where we would go to max in snatch and clean and jerk in our respective gyms and post videos of our max lifts on youtube.
The person who improves the most compared to their previous months lifts is the winner which allows lifters of different standards etc to be able to push each other on.
Snatch: bar, 40, 50, 60, 70, 80, 84, 88X, 88, 93, 97.5, (220lb) 100.
100kg was tough and I didnt feel I hit the bottom position very well and was feeling the strain in the gammy shoulder as I rocked back a little. Reasonable weight but the squat snatches were a little rough which is why it took two attempts to get the 88kg. Should iron itself out with more squat snatching
C&J: 60, 84, 100, 110, 120, 125, 129, 134X, 134X, 134X, 134X.
Cleans were easy enough and was trying to rack the bar better which I have been difficulty with in the heat. Focused on coming out of the clean and getting a little pop up and making sure bar was securely racked behind clavicles. Also was trying to work on a better vertical dip and drive although the 134kg fails were possibly due to that and not driving through under the bar. Relatively content with tonights lifts. This was the first heavy night of overhead lifting I think since I came back from NI.
Must express my thanks to Trevor Coen. Was having difficulty racking or jerking weights in this heat and he suggested to keep the t-shirt on to soak up the sweat. Some times it is the simple things we overlook but it definitely seemed to be helping.
The hole in the concrete below the platform I train on
Gym Temp: 32oC
Recently we came up with the idea of having one Saturday each month where we would go to max in snatch and clean and jerk in our respective gyms and post videos of our max lifts on youtube.
The person who improves the most compared to their previous months lifts is the winner which allows lifters of different standards etc to be able to push each other on.
Snatch: bar, 40, 50, 60, 70, 80, 84, 88X, 88, 93, 97.5, (220lb) 100.
100kg was tough and I didnt feel I hit the bottom position very well and was feeling the strain in the gammy shoulder as I rocked back a little. Reasonable weight but the squat snatches were a little rough which is why it took two attempts to get the 88kg. Should iron itself out with more squat snatching
C&J: 60, 84, 100, 110, 120, 125, 129, 134X, 134X, 134X, 134X.
Cleans were easy enough and was trying to rack the bar better which I have been difficulty with in the heat. Focused on coming out of the clean and getting a little pop up and making sure bar was securely racked behind clavicles. Also was trying to work on a better vertical dip and drive although the 134kg fails were possibly due to that and not driving through under the bar. Relatively content with tonights lifts. This was the first heavy night of overhead lifting I think since I came back from NI.
Must express my thanks to Trevor Coen. Was having difficulty racking or jerking weights in this heat and he suggested to keep the t-shirt on to soak up the sweat. Some times it is the simple things we overlook but it definitely seemed to be helping.
The hole in the concrete below the platform I train on
Gym Temp: 32oC
Thursday, July 9, 2009
Thurs 9th Jul: A 'hole' lot of pressing
Push press: 185lb for 10, 175lb for 10, 175lb for 9
Glad to be using a heavier weight for one set, long overdue. Annoyed I could not finish the third set
1 power clean and immediate push press: 135, 185, 205, 225, 235X, 235, 240X
Glad to get the 235lb lift but still about 10 kg off my best ever. I think I got 117.5 in St Gabriels years ago...at a lighter bodyweight too.
During the session I noticed the left hand side of the platform had a large dip causing the bar to roll and when dropping weight back to the platform it was a lottery as to which way the bar was going to bounce. After finishing the second exercise I then spent a while investigating the cause of this and found out the concrete under the platform was broken up forming a hole about 30cm in diameter. Looks like I will be spending part of this weekend making concrete and filling a hole.
Gym Temp: 32 oC
Glad to be using a heavier weight for one set, long overdue. Annoyed I could not finish the third set
1 power clean and immediate push press: 135, 185, 205, 225, 235X, 235, 240X
Glad to get the 235lb lift but still about 10 kg off my best ever. I think I got 117.5 in St Gabriels years ago...at a lighter bodyweight too.
During the session I noticed the left hand side of the platform had a large dip causing the bar to roll and when dropping weight back to the platform it was a lottery as to which way the bar was going to bounce. After finishing the second exercise I then spent a while investigating the cause of this and found out the concrete under the platform was broken up forming a hole about 30cm in diameter. Looks like I will be spending part of this weekend making concrete and filling a hole.
Gym Temp: 32 oC
Wednesday, July 8, 2009
Wed 8th Jul: Snatches
I was pleasantly surprised I was able to perform tonights workout as my gammy shoulder had flared up since Mon night's session and was giving me pains that I have not had since it was in a sling after dislocating in Nov 07. I was in two minds whether to make it a cleans night but decided to see how the empty bar went and I found I was not getting the sharp shooting pains I was getting even earlier doing routine things such as opening doors. Weird.
Hang snatches: Sets of 5 with 170 (77kg), 170 (77kg) and 175 (79kg). These went OK so I put on 185 (84kg) for an extra set. These went surprisingly well.
These are meant to be power but I am being a bit more flexible so I can go a little heavier and also feel a little more confident I am racking them safely for my shoulder.
S. Pull from board: 3 sets of 10 with 275lb (125kg).
Not sure if it is the heat or I am just being a pussy but I am really sucking in the air after 5 reps and making these hard work. I usually end up losing a bit of form just to get the set completed
Muscle Snatch: 165 (75kg), 175X (79kg), 165X (75kg)
Legs were beginning to go, well they were gone after the deadlifts really. These muscle snatches are going nowhere and my PB of 185lb (84kg) feels like a life time ago.
Gym Temp: 32 oC
Hang snatches: Sets of 5 with 170 (77kg), 170 (77kg) and 175 (79kg). These went OK so I put on 185 (84kg) for an extra set. These went surprisingly well.
These are meant to be power but I am being a bit more flexible so I can go a little heavier and also feel a little more confident I am racking them safely for my shoulder.
S. Pull from board: 3 sets of 10 with 275lb (125kg).
Not sure if it is the heat or I am just being a pussy but I am really sucking in the air after 5 reps and making these hard work. I usually end up losing a bit of form just to get the set completed
Muscle Snatch: 165 (75kg), 175X (79kg), 165X (75kg)
Legs were beginning to go, well they were gone after the deadlifts really. These muscle snatches are going nowhere and my PB of 185lb (84kg) feels like a life time ago.
Gym Temp: 32 oC
Monday, July 6, 2009
Mon 6th Jul: Back to the old school
Push Press with 175lb: 10, 9, 6
1 clean and immediate push press: 225, 225, 235, 240X, 245X, 245X
The exercise is a power clean and from the racking of the bar with a slightly bent knee you continue to drive up into a push press. I used to do these with Laurence and I am trying to go back to some exercises that I performed when my jerk was strongest. Unfortunately the exercise which I think brought my jerks on the best, jerks from racks with two spotters, cannot be done here.
Back Squat: 4 sets of 3 with 315lb. Was going to do ten sets but right hamstring tightened up so I just left it.
This left me quite tired by this stage. Need to rank lifts by importance and do them as heat has a tendency to sap me. My gammy shoulder is feeling quite sore and 'clicky' now. Feeling pretty weak these days and lacking motivation.
1 clean and immediate push press: 225, 225, 235, 240X, 245X, 245X
The exercise is a power clean and from the racking of the bar with a slightly bent knee you continue to drive up into a push press. I used to do these with Laurence and I am trying to go back to some exercises that I performed when my jerk was strongest. Unfortunately the exercise which I think brought my jerks on the best, jerks from racks with two spotters, cannot be done here.
Back Squat: 4 sets of 3 with 315lb. Was going to do ten sets but right hamstring tightened up so I just left it.
This left me quite tired by this stage. Need to rank lifts by importance and do them as heat has a tendency to sap me. My gammy shoulder is feeling quite sore and 'clicky' now. Feeling pretty weak these days and lacking motivation.
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