Supposed to do 5 singles at 100% and one single at 100% in C&J.
Snatch: 40, 50, 60, 75, 84, 93X, 100X, 100X, 100X, 100, 100, 100, 102X, 104X, 102X, 102X, 102X, 120X
C&J: 60, 84, 93, 100, 115, 125, 134X, 134X, 136X
Clean: 145, 150X
I had a sore head all morning that led to me puking and I was in bed til about lunch time as couldnt keep headache tablets down long enough for them to take effect. I had one egg sandwich throughout the day and felt rough all afternoon but tried to go and do what I needed in gym. If it were a competition I couldnt just take the day off was my thinking. Snatches lacked a bit of spark and took a while to sort of get body to do what I wanted to do in the pull. Should probably stuck with 100 instead of trying heavier but my girlfriend was calling me a flippin fairy for not going heavier - looks like I am as I failed all the heavier attempts. C&J's legs were drained after clean and I realised it wasnt worth knocking my pan in for too long with the 130+ weights. 150 clean attempt was tragic and now need to get back into heavy cleans workout after C&J session finishes every so often.
All in all a session worth forgetting about. It was pants.
Saturday, August 29, 2009
Thursday, August 27, 2009
Bulgarian Day 20
Snatch: 40, 50, 60, 75, 84, 93, 100X, 102X, 102X, 102X, 102
C&J: 60, 84, 93, 100, 115, 125
A rocky 102 snatch
Have to go to airport tomorrow and also need to turn this bachelor pad into something another human would actually want to live in for a couple of weeks so need to take tomorrow night off. Therefore trained tonight and gave myself the goal of getting a 100kg snatch 3 nights in a row today to try and give myself a bit of a challenge. Need to start making 100 a routine lift in gym if I am wanting to improve. Lucky I had the challenge as needed something to push me when things could have went a bit 'pete tong'. Legs were feeling a little tired every time I finished my set but cant really use that as an excuse as the pull felt fine and dandy.
C&J were OK.
Friday off, Saturday is looking like a right old toughie. 5 singles at 100% on snatch and then a 100% single in C&J. Went back and checked website and doesnt seem to be a mistake so going to be a bundle of fun.
C&J: 60, 84, 93, 100, 115, 125
A rocky 102 snatch
Have to go to airport tomorrow and also need to turn this bachelor pad into something another human would actually want to live in for a couple of weeks so need to take tomorrow night off. Therefore trained tonight and gave myself the goal of getting a 100kg snatch 3 nights in a row today to try and give myself a bit of a challenge. Need to start making 100 a routine lift in gym if I am wanting to improve. Lucky I had the challenge as needed something to push me when things could have went a bit 'pete tong'. Legs were feeling a little tired every time I finished my set but cant really use that as an excuse as the pull felt fine and dandy.
C&J were OK.
Friday off, Saturday is looking like a right old toughie. 5 singles at 100% on snatch and then a 100% single in C&J. Went back and checked website and doesnt seem to be a mistake so going to be a bundle of fun.
Wednesday, August 26, 2009
Bulgarian Day 19
Supposed to do:
2 singles at 90 in snatch
5 singles at 125 in C&J
What I did:
Snatch: 40, 50, 60, 75, 84, 93, 100
C&J: 60, 84, 93, 100, 115, 125, 127, 129, 131, 134
Found motivation a problem tonight. Need to get some sort of definite goal sorted as training all the time on your own with no competition in sight is tedious at times.
Snatches were OK, 84 was caught quite high so decided to push on a little past the targets weights, make hay while the sun shines I think is the appropriate saying. I am sure there will be a period coming soon where I will have a technique meltdown and struggle with weights if past experiences are anything to go by.
C&Js were tough as it was a lot warmer and muggier than usual and felt like having to suck in the air. There were other folk in the gym so couldnt have fan directed at my platform. It may sound strange but I think I would have failed 5 singles at 125 as I needed to raise the game to keep interested/focused.
2 singles at 90 in snatch
5 singles at 125 in C&J
What I did:
Snatch: 40, 50, 60, 75, 84, 93, 100
C&J: 60, 84, 93, 100, 115, 125, 127, 129, 131, 134
Found motivation a problem tonight. Need to get some sort of definite goal sorted as training all the time on your own with no competition in sight is tedious at times.
Snatches were OK, 84 was caught quite high so decided to push on a little past the targets weights, make hay while the sun shines I think is the appropriate saying. I am sure there will be a period coming soon where I will have a technique meltdown and struggle with weights if past experiences are anything to go by.
C&Js were tough as it was a lot warmer and muggier than usual and felt like having to suck in the air. There were other folk in the gym so couldnt have fan directed at my platform. It may sound strange but I think I would have failed 5 singles at 125 as I needed to raise the game to keep interested/focused.
Tuesday, August 25, 2009
Bulgarian Day 18
Supposed to:
Snatch: 82.5kg
C&J: 112.5kg
What happened:
Snatch: 40, 50, 60, 75, 84, 93X, 95, 100
C&J: 60, 84, 93, 100, 115, 129.
I rested yesterday, got a good nights sleep. Dont see the point in going so light in snatch but especially the C&J. Next few nights are reasonably light as well and then somewhere around Fri or Sat I have a max night depending on how rest days are planned etc.
Wanted to go to 93kg but failed it (really whats the story with the recent 93 snatches?!). Snatches still have a little problem with feet getting caught at angle rather than flat on platform. 100 was not what I would call in the groove.
C&J was OK, the 115 to 129 jump is probably a little much as the jerk was rusty but I think it is sometimes good to shake things up.
I had session finished in under an hour and felt remarkably fresh walking out.
Knuckle on thumb is hurting possibly from a lot more hook grip snatches. Knees are a little creaky/stiff/painful which I find worrying as this is first time I have felt this and I always swore I would stop before doing myself long term damage. Blisters have cleared up through the use of straps.
Snatch: 82.5kg
C&J: 112.5kg
What happened:
Snatch: 40, 50, 60, 75, 84, 93X, 95, 100
C&J: 60, 84, 93, 100, 115, 129.
I rested yesterday, got a good nights sleep. Dont see the point in going so light in snatch but especially the C&J. Next few nights are reasonably light as well and then somewhere around Fri or Sat I have a max night depending on how rest days are planned etc.
Wanted to go to 93kg but failed it (really whats the story with the recent 93 snatches?!). Snatches still have a little problem with feet getting caught at angle rather than flat on platform. 100 was not what I would call in the groove.
C&J was OK, the 115 to 129 jump is probably a little much as the jerk was rusty but I think it is sometimes good to shake things up.
I had session finished in under an hour and felt remarkably fresh walking out.
Knuckle on thumb is hurting possibly from a lot more hook grip snatches. Knees are a little creaky/stiff/painful which I find worrying as this is first time I have felt this and I always swore I would stop before doing myself long term damage. Blisters have cleared up through the use of straps.
Sunday, August 23, 2009
Bulgarian Day 17 - The Sequel
I sat and stewed all day about last nights session. It felt like one of those movies/cartoons where the guy has a little devil one shoulder (possibly called Broz) saying 'Stop being a pussy and go sort it out' and an angel on the other shoulder saying 'Rest, you may get injured, you are tired and just leave it until Monday'. The angel was winning until 2200 when I started reading everyones blogs. Sean and Colin were battling for front squat PBs, Robbie was practising his TV sports presenting skills, Brendan is getting back into lifting and losing weight and then Barry was having a tough session and before I knew it my oven baked pizza was burning which ended up making the the little devil eventually win.
Snatch: 40, 50, 60, 75, 84, 90, 95X, 95X, 100.
C&J: 60, 84, 93, 100, 115, 129.
Snatches were still sluggish, felt like I had to emphasize extending in the pull as my speed under the bar felt like I was movinng through treacle. After the second 95 fail there was a fair bit of swearing but since I am my coach at the moment the lifter took it well, I think I am my worst critic. 100 felt like my shoes had a semicircular sole as I was rocking all over the show.
Cleans were sluggish but was more worried about nailing the jerks.
Tough weekend but hopefully in the long run the number of lifts above 90% will show through in my lifting.
Angel will win tomorrow, it is definitely a rest day plus I have ran out of training gear and need to get it all washed (good excuse eh?).
I am off to eat a charcoal encrusted pizza.
Snatch: 40, 50, 60, 75, 84, 90, 95X, 95X, 100.
C&J: 60, 84, 93, 100, 115, 129.
Snatches were still sluggish, felt like I had to emphasize extending in the pull as my speed under the bar felt like I was movinng through treacle. After the second 95 fail there was a fair bit of swearing but since I am my coach at the moment the lifter took it well, I think I am my worst critic. 100 felt like my shoes had a semicircular sole as I was rocking all over the show.
Cleans were sluggish but was more worried about nailing the jerks.
Tough weekend but hopefully in the long run the number of lifts above 90% will show through in my lifting.
Angel will win tomorrow, it is definitely a rest day plus I have ran out of training gear and need to get it all washed (good excuse eh?).
I am off to eat a charcoal encrusted pizza.
Saturday, August 22, 2009
Bulgarian Day 17
Target was 90kg snatch and a 127kg C&J.
Snatch: 40, 50, 60, 75, 84X, 84X, 84, 88X, 88X, 88, 93X, 93X, 95X, 95X, 84X, 84X, 84X, 84X, 84X, 84X, 84X, 84, 90X, 93X, 93X, 93X, 93X, 93X, 93X, 90.
C&J: 60, 84, 93, 102, 115, 127X, 127X, 127X, 127X, 127X, 127X, 127X, 120X, 122, 127X
Miserable night. Yesterday left me a little more tired than I expected and I seemed to be having trouble as usual with sub max night mentality. Snatches were popping up but were often forward or I was getting my feet caught up in all sorts of weird positions. In short I was spent from yesterday and lacked spark tonight.
Positives are I cleaned all the weights and I can now find X on the keyboard probably blindfolded.
This is the first night I have failed to reach my target in this cycle. Such a frickin' pussy.
Snatch: 40, 50, 60, 75, 84X, 84X, 84, 88X, 88X, 88, 93X, 93X, 95X, 95X, 84X, 84X, 84X, 84X, 84X, 84X, 84X, 84, 90X, 93X, 93X, 93X, 93X, 93X, 93X, 90.
C&J: 60, 84, 93, 102, 115, 127X, 127X, 127X, 127X, 127X, 127X, 127X, 120X, 122, 127X
Miserable night. Yesterday left me a little more tired than I expected and I seemed to be having trouble as usual with sub max night mentality. Snatches were popping up but were often forward or I was getting my feet caught up in all sorts of weird positions. In short I was spent from yesterday and lacked spark tonight.
Positives are I cleaned all the weights and I can now find X on the keyboard probably blindfolded.
This is the first night I have failed to reach my target in this cycle. Such a frickin' pussy.
Friday, August 21, 2009
Bulgarian Day 16
I may train using a Bulgarian program in Arkansas but I am a citizen of NI, have a NI passport and have every intention of returning there. An email I received today annoyed me and the beauty of the 6 hour time difference is I can stew on these things and then take it out in the gym.
Supposed to do:
Snatch: 2 singles @ 90
C&J: Single at 120
What I did:
Snatch: 40, 50, 60, 75, 84, 88, 93X, 97, 102, 106X, 106
C&J: 60, 84, 93, 102, 115, 129X, 129, 136, 140, 145X, 145X, 145X.
By the time I got to the gym I was pretty fired up. I knew what I wanted to get tonight. Snatches were OK, as usual 93kg was a fail, like the good old days when Laurence and I would battle it out in competition he would be amused when I nearly always missed the last warm up before going on the platform to sort it out. 106 first attempt was just a little slow, second was nailed but needed rock bottom squat.
C&J were OK. 129 fail was out in front and was a load of rubbish really. 136 was rough and 140 was fairly sweet. 145 cleaned three times, first two jerk attempts were getting closer, third jerk never happened.
BW has come down to 80kg. There's life in the old dog yet.
Supposed to do:
Snatch: 2 singles @ 90
C&J: Single at 120
What I did:
Snatch: 40, 50, 60, 75, 84, 88, 93X, 97, 102, 106X, 106
C&J: 60, 84, 93, 102, 115, 129X, 129, 136, 140, 145X, 145X, 145X.
By the time I got to the gym I was pretty fired up. I knew what I wanted to get tonight. Snatches were OK, as usual 93kg was a fail, like the good old days when Laurence and I would battle it out in competition he would be amused when I nearly always missed the last warm up before going on the platform to sort it out. 106 first attempt was just a little slow, second was nailed but needed rock bottom squat.
C&J were OK. 129 fail was out in front and was a load of rubbish really. 136 was rough and 140 was fairly sweet. 145 cleaned three times, first two jerk attempts were getting closer, third jerk never happened.
BW has come down to 80kg. There's life in the old dog yet.
Wednesday, August 19, 2009
Bulgarian Day 15
I had to get a draft for my section of our institutes grant finished for today, this resulted in four hours sleep last night and I felt like crap all day. A number of events happened today that resulted in me going to the gym. Trevor Coen reminded me to watch Barry's John Broz interview, Barry was talking about Kirkbride and how he came to gym after a day of hard labour and a relative of mine started the second course of her 'cocktail party' today as she so eloquently put it and was feeling the effects of this which always puts me in a mood.
Snatch: 40, 50, 60, 70, 80, 84, 88, 93X, 95, 100, 104
93kg failure has happened a few times now and seems to shock me into wising up a bit. 95kg was a mini duck walk. 100 was OK, 104 felt out in front at bottom and had to sit for ages until I felt confident I wouldn't lose it when standing up. Warm ups felt a little sluggish was surprised to hit 104.
C&J: 60, 84, 93, 102, 115, 127, 134, 138, 143X, 145X
Knee was sore from 60kg so not sure what I did to it but the remaining reps never made it feel worse so I ploughed on. Have added a single at 93 while cutting out doubles in the jerk at weights above 60. Just looking to stay fresh. Played about with lifts in 110-130 range to try and stay fresh without feeling undercooked. Glad to hit the 138. 143 clean was OK but have noticed a few times recently getting light headed at heavy weight, not sure why. 145 clean I made life difficult with.
Will never understand my body. Some nights like tonight really leave me baffled, I should have went to bed but ended going to gym and putting in a fairly reasonable session. Other nights you feel refreshed and come into gym and make a pigs ear of the lifts.
Been thinking of certain thigs a lot recently and I think my new motto is 'Dont live in a world of excuses'. I tend to say well I train on my own, there was no stereo, there are no competitions to look forward to, its too warm, I haven't slept well but all this seems to do is allow me to accept poor performances. I am becoming better at self motivation but it is definitely a work in progress.
Snatch: 40, 50, 60, 70, 80, 84, 88, 93X, 95, 100, 104
93kg failure has happened a few times now and seems to shock me into wising up a bit. 95kg was a mini duck walk. 100 was OK, 104 felt out in front at bottom and had to sit for ages until I felt confident I wouldn't lose it when standing up. Warm ups felt a little sluggish was surprised to hit 104.
C&J: 60, 84, 93, 102, 115, 127, 134, 138, 143X, 145X
Knee was sore from 60kg so not sure what I did to it but the remaining reps never made it feel worse so I ploughed on. Have added a single at 93 while cutting out doubles in the jerk at weights above 60. Just looking to stay fresh. Played about with lifts in 110-130 range to try and stay fresh without feeling undercooked. Glad to hit the 138. 143 clean was OK but have noticed a few times recently getting light headed at heavy weight, not sure why. 145 clean I made life difficult with.
Will never understand my body. Some nights like tonight really leave me baffled, I should have went to bed but ended going to gym and putting in a fairly reasonable session. Other nights you feel refreshed and come into gym and make a pigs ear of the lifts.
Been thinking of certain thigs a lot recently and I think my new motto is 'Dont live in a world of excuses'. I tend to say well I train on my own, there was no stereo, there are no competitions to look forward to, its too warm, I haven't slept well but all this seems to do is allow me to accept poor performances. I am becoming better at self motivation but it is definitely a work in progress.
Monday, August 17, 2009
Bulgarian Day 14
Supposed to do:
Snatch: 77.5
C&J: 107.5
This is what I did:
Snatch: 40, 50, 60, 70, 80, 84, 88, 93
C&J: 60, 84, 93, 100, 110, 120, 129
B. Squat: Worked up to 5 singles with 154kg
Felt wrecked in work and had thought of leaving this session until tomorrow. When I arrived at the gym the 40kg snatch actually felt a lot sharper than I expected. Since I plan to have a rest day tomorrow I decided to push on a little as the main reason this day is light is to rest up for the next days max session. Both lifts there was more in the tank which felt good given yesterday was an impromptu max day. This was first day back to squatting so took it easy as right hamstring was feeling a little tight and I was feeling wiped out and seemed to be sweating and feeling the heat more than usual.
Gym Temp: 92F
Snatch: 77.5
C&J: 107.5
This is what I did:
Snatch: 40, 50, 60, 70, 80, 84, 88, 93
C&J: 60, 84, 93, 100, 110, 120, 129
B. Squat: Worked up to 5 singles with 154kg
Felt wrecked in work and had thought of leaving this session until tomorrow. When I arrived at the gym the 40kg snatch actually felt a lot sharper than I expected. Since I plan to have a rest day tomorrow I decided to push on a little as the main reason this day is light is to rest up for the next days max session. Both lifts there was more in the tank which felt good given yesterday was an impromptu max day. This was first day back to squatting so took it easy as right hamstring was feeling a little tight and I was feeling wiped out and seemed to be sweating and feeling the heat more than usual.
Gym Temp: 92F
Sunday, August 16, 2009
Bulgarian Day 13
Supposed to do the following
Snatch: 92 single
C&J: 122 single
Snatch: 40, 50, 60, 70, 80, 84, 88, 93X, 97, 102, 106X (see clip), 106X
C&J: 60, 84, 93, 100, 110, 120, 129, 136, 140X
Session went OK, although I walked into an empty gym, stereo was not working, thermometer was sitting at about 90F and it ended up being a mentally challenging session. It was one of those days when you question why you lift and fortunately I got a reasonable answer during training. I had a webcam conversation earlier in the day which had been playing on my mind so I decided to let it out on the bar and go for broke. I have no idea why I missed the 106, I think I can count on one hand number of times I have missed a snatch when already out of the hole. In a word, stupid. Cleans felt sharp and jerks were not as forward as usual. Was tired of fannying about with 134's so jumped from 129 to 136 and got it. 140 clean was OK but felt light headed so ended up dumping before jerk.
Its nights like tonight I am thankful of the developing 'blog network'. Reading other blogs and seeing lifters push on really helps and you soon realise you can train in a world of excuses or push on.
Snatch: 92 single
C&J: 122 single
Snatch: 40, 50, 60, 70, 80, 84, 88, 93X, 97, 102, 106X (see clip), 106X
C&J: 60, 84, 93, 100, 110, 120, 129, 136, 140X
Session went OK, although I walked into an empty gym, stereo was not working, thermometer was sitting at about 90F and it ended up being a mentally challenging session. It was one of those days when you question why you lift and fortunately I got a reasonable answer during training. I had a webcam conversation earlier in the day which had been playing on my mind so I decided to let it out on the bar and go for broke. I have no idea why I missed the 106, I think I can count on one hand number of times I have missed a snatch when already out of the hole. In a word, stupid. Cleans felt sharp and jerks were not as forward as usual. Was tired of fannying about with 134's so jumped from 129 to 136 and got it. 140 clean was OK but felt light headed so ended up dumping before jerk.
Its nights like tonight I am thankful of the developing 'blog network'. Reading other blogs and seeing lifters push on really helps and you soon realise you can train in a world of excuses or push on.
Saturday, August 15, 2009
Bulgarian Day 12
Supposed to do:
Snatch up to 85kg single
C&J 5 single at 115kg
Snatch: 40, 50, 60, 70, 84, 93X, 84, 88, 93X, 95
C&J: 60, 84, 93, 100, 115, 115, 115, 115, 115
Morning session, never feel the same pop in the morning. Had too much breakfast but needed to eat as I hadnt eaten since lunch day before as I went to bed early not feeling too hot the night before. Still cant get out of second gear in these sessions where I have to only do 80%, power snatch/clean weights end up having to be squatted etc. Tried to remedy this by deciding to go up in snatch a bit but the weights were being ground out and didnt feel terribly smooth. 84 to 93kg jump in snatch is a jump I would do on a good day so was getting a bit ahead of myself today since I felt a bit sluggish. Decided to just stick with 115 in C&J which is a piddly weight but tried to work on better vertical drive which may have improved slightly.
Off out for the rest day and it feels like an oven already!
Gym Temp: 35C
Snatch up to 85kg single
C&J 5 single at 115kg
Snatch: 40, 50, 60, 70, 84, 93X, 84, 88, 93X, 95
C&J: 60, 84, 93, 100, 115, 115, 115, 115, 115
Morning session, never feel the same pop in the morning. Had too much breakfast but needed to eat as I hadnt eaten since lunch day before as I went to bed early not feeling too hot the night before. Still cant get out of second gear in these sessions where I have to only do 80%, power snatch/clean weights end up having to be squatted etc. Tried to remedy this by deciding to go up in snatch a bit but the weights were being ground out and didnt feel terribly smooth. 84 to 93kg jump in snatch is a jump I would do on a good day so was getting a bit ahead of myself today since I felt a bit sluggish. Decided to just stick with 115 in C&J which is a piddly weight but tried to work on better vertical drive which may have improved slightly.
Off out for the rest day and it feels like an oven already!
Gym Temp: 35C
Wednesday, August 12, 2009
Bulgarian Day 11: Two for the price of one
5 hours sleep last night. Knackered. Came home from work and got a quick 45 min sleep before heading to gym to do what I consider one of the toughest nights of the program. Supposed to be 5 singles at 97% in both snatch (97kg) and C&J (127kg). Below is what actually transpired:
Snatch: 40, 50, 60, 70, 80, 84, 88, 93, 97, 100X, 100X, 100, 100X, 100, 100, 102X, 104X, 104X, 104X
All fails were up and locked out but were either a little too far forward or one had me rocking on heels and I sat for what seemed like an eternity fighting it before losing it forward. 97 felt easy enough so I decided to try and go up for the singles, found they were a little inconsistent but as usual stubborn streak kicked in. Felt the 104 was there but just lacked a little sharpness. First 100kg attempt I went back to practising my circus act, was like old times when I used to 'duck walk' as some lifters described it
C&J: 60, 80, 100, 110, 120, 129, 129, 129X, 131X, 131X, 131X, 131, 131, 134.
Realised snatches maybe took a little more out of legs as from 120 onwards the cleans were a little sluggish. All jerk fails were lost out in front and really need to focus on vertical drive. After the three consecutive fails at 131 got annoyed with myself, especially as I want to get back to hitting 140's and missing ten kilo less is just not going to get me there anytime soon.
Snatch: 40, 50, 60, 70, 80, 84, 88, 93, 97, 100X, 100X, 100, 100X, 100, 100, 102X, 104X, 104X, 104X
All fails were up and locked out but were either a little too far forward or one had me rocking on heels and I sat for what seemed like an eternity fighting it before losing it forward. 97 felt easy enough so I decided to try and go up for the singles, found they were a little inconsistent but as usual stubborn streak kicked in. Felt the 104 was there but just lacked a little sharpness. First 100kg attempt I went back to practising my circus act, was like old times when I used to 'duck walk' as some lifters described it
C&J: 60, 80, 100, 110, 120, 129, 129, 129X, 131X, 131X, 131X, 131, 131, 134.
Realised snatches maybe took a little more out of legs as from 120 onwards the cleans were a little sluggish. All jerk fails were lost out in front and really need to focus on vertical drive. After the three consecutive fails at 131 got annoyed with myself, especially as I want to get back to hitting 140's and missing ten kilo less is just not going to get me there anytime soon.
Tuesday, August 11, 2009
9 months of ups and downs
I plotted my Sinclair values for last few official and unofficial competitions to try and get an idea of my lifting and to try and help motivate me to push on. Motivation I think is always a bigger problem with lifters training on their own and with Arkansas having so few competitions within driving range I find having a target to train towards is quite difficult.
Louisiana Governor Games 1st November 2008
Hillbilly Classic 17th January 2009
Irish Seniors 25th April 2009
Jul Online Comp Will check later
Aug Online Comp 8th August 2009
Louisiana Governor Games was first competition after dislocation (approximately 12 months has passed) and I was still power snatching.
Hillbilly classic I lost too much weight and felt weak at competition but interestingly this has been my best Sinclair performance in last 9 months.
Irish Seniors I put weight on to get into 85kg class which lowered my Sinclair value as weights never really went up.
July online competition was first competition after spending a while just doing a lot of cleans so jerks were down and this affected total lifts.
August has shown some slight improvement and I now feel I am on a good programme and that improvements from now onwards will be a steady hard slog.
I would like to get to over a 300 Sinclair value again and I have plotted (red line) a potential path to attaining this if I use the monthly online comps to get small improvements over the next quarter.
Over next quarter I would like to stay in 85kg class but become lighter (reduce fat %). I think I can put a 3-4 kilos on snatch and the C&J should hopefully get into 140 range soon once I get through a couple of cycles of this Bulgarian programme. Thats the plan so we shall see how work and injuries factor in.
Louisiana Governor Games 1st November 2008
Hillbilly Classic 17th January 2009
Irish Seniors 25th April 2009
Jul Online Comp Will check later
Aug Online Comp 8th August 2009
Louisiana Governor Games was first competition after dislocation (approximately 12 months has passed) and I was still power snatching.
Hillbilly classic I lost too much weight and felt weak at competition but interestingly this has been my best Sinclair performance in last 9 months.
Irish Seniors I put weight on to get into 85kg class which lowered my Sinclair value as weights never really went up.
July online competition was first competition after spending a while just doing a lot of cleans so jerks were down and this affected total lifts.
August has shown some slight improvement and I now feel I am on a good programme and that improvements from now onwards will be a steady hard slog.
I would like to get to over a 300 Sinclair value again and I have plotted (red line) a potential path to attaining this if I use the monthly online comps to get small improvements over the next quarter.
Over next quarter I would like to stay in 85kg class but become lighter (reduce fat %). I think I can put a 3-4 kilos on snatch and the C&J should hopefully get into 140 range soon once I get through a couple of cycles of this Bulgarian programme. Thats the plan so we shall see how work and injuries factor in.
Monday, August 10, 2009
Bulgarian Day 10
Snatch: 40, 50, 60, 75, 84, 88, 90
Supposed to do 2 singles at 85kg but just pushed it up a little.
C&J: 60, 84, 100, 115, 125
Tried to work up to the 125 single as quickly as possible. Only other change was each weight I tried to work on getting into quick squat position rather than power cleaning the weight.
Back Squat: 60, 100, 125, 143, 165, 170X
Portadown posse have motivated me to get back into squatting. Lost a fair bit of leg strength since I last squatted, used to get 3-5 reps for 165kg. Much work to do. Was quite tired when I walked into gym and was glad there were other people there for a change.
Taking tomorrow off as hands and shins are beginning to blister/cut up. Clavicles are also a little raw from heavy jerks rubbing off damp t-shirt and my right elbow hurts when fully extended in snatch. Other than that I am grand :)
We hope to have attempt number two at fixing the concrete floor under the main platform tomorrow. First attempt was not deep enough and we did not leave concrete long enough to harden so it has already broken up.
Supposed to do 2 singles at 85kg but just pushed it up a little.
C&J: 60, 84, 100, 115, 125
Tried to work up to the 125 single as quickly as possible. Only other change was each weight I tried to work on getting into quick squat position rather than power cleaning the weight.
Back Squat: 60, 100, 125, 143, 165, 170X
Portadown posse have motivated me to get back into squatting. Lost a fair bit of leg strength since I last squatted, used to get 3-5 reps for 165kg. Much work to do. Was quite tired when I walked into gym and was glad there were other people there for a change.
Taking tomorrow off as hands and shins are beginning to blister/cut up. Clavicles are also a little raw from heavy jerks rubbing off damp t-shirt and my right elbow hurts when fully extended in snatch. Other than that I am grand :)
We hope to have attempt number two at fixing the concrete floor under the main platform tomorrow. First attempt was not deep enough and we did not leave concrete long enough to harden so it has already broken up.
Sunday, August 9, 2009
Back to the Bulgarian Program
Back from Vermont and back to the oven that we call the gym in Arkansas. How quickly I forgot about the heat! Was quite tired and was just going to come into the gym and do some medium weight snatch and C&J even though this was online competition weekend.
Snatch: 40, 50, 60, 70, 80, 84, 88X, 88, 93, 100, 102
This was a little weird. Usually after a week of no lifting I need a few days to get back into the groove but with the empty bar and 40kg lifts I felt quite loose and was getting into good low squat positions. 60-80kg range (where I normally get a good indicator of how maxes will go) was nothing special but thought I may be able to grind out a max by compensating for average feel of pull with the low position I was getting. Got 100 and was going to stop until I flipping well deleted the video by accident when trying to crop it a little so decided to try 102 as I thought I may be complacent trying to get 100 again.
C&J: 60, 84, 100, 115, 125, 129, 134X, 134X, 134X, 134
I was beginning to tire during these so cut out the 110 & 120 normal lifts and did 115. Cleans were ugly and 134's were causing me to have to dig a little deeper than they should. Was regreting making this a max night but after the third fail I got extremely annoyed with the lack of pop in the jerk and my stubborn streak kicked in.
Deadlift: 315lb, 365lb, 405lb, 455lb X, 465lb X.
465lb is required to beat 'Blogger G' recent max of 210kg. Not sure why I tried these as legs were fried from C&J's. 465 didnt leave platform and brought me back down to earth. More work required to beat the big golifter.
Temp: 32C
Snatch: 40, 50, 60, 70, 80, 84, 88X, 88, 93, 100, 102
This was a little weird. Usually after a week of no lifting I need a few days to get back into the groove but with the empty bar and 40kg lifts I felt quite loose and was getting into good low squat positions. 60-80kg range (where I normally get a good indicator of how maxes will go) was nothing special but thought I may be able to grind out a max by compensating for average feel of pull with the low position I was getting. Got 100 and was going to stop until I flipping well deleted the video by accident when trying to crop it a little so decided to try 102 as I thought I may be complacent trying to get 100 again.
C&J: 60, 84, 100, 115, 125, 129, 134X, 134X, 134X, 134
I was beginning to tire during these so cut out the 110 & 120 normal lifts and did 115. Cleans were ugly and 134's were causing me to have to dig a little deeper than they should. Was regreting making this a max night but after the third fail I got extremely annoyed with the lack of pop in the jerk and my stubborn streak kicked in.
Deadlift: 315lb, 365lb, 405lb, 455lb X, 465lb X.
465lb is required to beat 'Blogger G' recent max of 210kg. Not sure why I tried these as legs were fried from C&J's. 465 didnt leave platform and brought me back down to earth. More work required to beat the big golifter.
Temp: 32C
Wednesday, August 5, 2009
Still to clean in Vermont
Found a gym on this small campus. Not very well equipped and I dont have weightlifting shoes, belt, chalk, straps etc with me as I could find nothing on a google search prior to leaving.
Back Squat: 9 singles at 143kg and then one final single at 152kg
Quite weird squatting in trainers. I think this must make my gluteus whatimus muscles in my ass work more as I am feeling them now. Just went to this weight as I was not sure how back would react without a belt. Also the squat rack looked fairly flimsy and was not bolted to the floor and kept sliding towards the rather large mirror.
Pull Ups: 3 sets of 5 with bodyweight
Chin Ups: 3 sets of 6 with bodyweight
Abdominals: 3 sets of ten
Used the exercise they sometimes do in the Arkansas S&C gym. Works fairly well but not sure of the exact name for this exercise.
Funniest thing was when one guy walked in and asked me if he could used the pull up bar while I was squatting. I dont think the top of his head went below the bar on any of the reps. I was close to saying something but bit my lip.
Off to eat and then an evening of presentations.
Back Squat: 9 singles at 143kg and then one final single at 152kg
Quite weird squatting in trainers. I think this must make my gluteus whatimus muscles in my ass work more as I am feeling them now. Just went to this weight as I was not sure how back would react without a belt. Also the squat rack looked fairly flimsy and was not bolted to the floor and kept sliding towards the rather large mirror.
Pull Ups: 3 sets of 5 with bodyweight
Chin Ups: 3 sets of 6 with bodyweight
Abdominals: 3 sets of ten
Used the exercise they sometimes do in the Arkansas S&C gym. Works fairly well but not sure of the exact name for this exercise.
Funniest thing was when one guy walked in and asked me if he could used the pull up bar while I was squatting. I dont think the top of his head went below the bar on any of the reps. I was close to saying something but bit my lip.
Off to eat and then an evening of presentations.
Saturday, August 1, 2009
Short and sweet
I have to go to a conference and need to catch a 6AM flight. Its midnight, still to iron clothes, pack and finish an experiment, looks like I will be having little of that sleep supplement 'golifters' talk about. Been in work all day and did not have time to follow Bulgarian programme so just went in and did dead hang cleans and then kept loading bar after they finished for deadlifts.
Dead hang cleans: 60, 84, 100, 110, 120, 125, 134, 143, 152, 156X
Racked 156 but pinned to platform.
Deadlifts: 174, 183, 197, 206.
206 I think is a PB. Not sure where it came from as not deadlifted in at least a month. Was better at channeling stuff that is stressing me out at the moment into the bar.
No lifting until next Saturday, the state I am going to is like a weightlifting desert.
Dead hang cleans: 60, 84, 100, 110, 120, 125, 134, 143, 152, 156X
Racked 156 but pinned to platform.
Deadlifts: 174, 183, 197, 206.
206 I think is a PB. Not sure where it came from as not deadlifted in at least a month. Was better at channeling stuff that is stressing me out at the moment into the bar.
No lifting until next Saturday, the state I am going to is like a weightlifting desert.
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