Power Snatch: Warm up and then 5 sets of 2 @ 84kg
Squat Snatch: 93, 100
HPC&J: warm up and then 110, 120
Deadlift for 5s: Dont have convertor handy so 390, 400 and 410lbs
HPC&J my right clavicle pain flared up. If this takes as long to recover as last time any chances to lift well in November are over. Last time I couldnt clean or jerk for weeks and squat snatch even hurt when it was at its most painful. Looks like a few tedious weeks of back squats and deadlifts.
Gutted
Thursday, September 24, 2009
Tuesday, September 22, 2009
Stick to program
Snatch: 40, 50, 60, 75, 84, 93, 97, 102, 106, 108X, 108X, 108X, 102, 102
C&J: 60, 84, 100, 115, 125, 131X, 131, 131X, 131X, 131X, 131X
Was supposed to have been a light night but thought I was feeling pretty fresh so decided to go the following night. Snatches were OK, equalled post dislocation PB but need to get more. From 50-60kg knew I was feeling like it was worth having a bash at a max.
Legs were busted on 131 cleans, felt like low battery life light was coming on as I was coming out cleans and nothing left for jerks. Lesson learnt, stick to the program. Need to get these jerks popping up to get the target I want in November, going to be tight if I keep arsing around.
C&J: 60, 84, 100, 115, 125, 131X, 131, 131X, 131X, 131X, 131X
Was supposed to have been a light night but thought I was feeling pretty fresh so decided to go the following night. Snatches were OK, equalled post dislocation PB but need to get more. From 50-60kg knew I was feeling like it was worth having a bash at a max.
Legs were busted on 131 cleans, felt like low battery life light was coming on as I was coming out cleans and nothing left for jerks. Lesson learnt, stick to the program. Need to get these jerks popping up to get the target I want in November, going to be tight if I keep arsing around.
Monday, September 21, 2009
Muggy Monday
Worked 12hr in the lab and then came to the hot and humid gym to blow out the cobwebs. My thermometer is reading 26oC as I type this and its 2315.
Snatch: worked up to 95, 97, 100.
Nothing of real note. Trying to change starting position a little to be more consistent.
HPC&J: 115, 115, 120.
So humid by time I got to bar chalk had turned to paste. Near wrecked wrist on 115 HPC when bar slipped.
SC/HC: 140, 145, 147X
145 was fairly tough but if you dont ask you dont get 147. Got 147SC and racked 147HC but chicken legs came into effect.
DL sets of 5: 170, 175, 175.
Simon Campbell and I set up a challenge up to end of Oct so trying to push these on before his back heals and he kicks my arse.
BS sets of 5: 143, 143, 143.
Took it easy with these. Left hamstring was tight after DL and was apprehensive about pushing it.
Snatch: worked up to 95, 97, 100.
Nothing of real note. Trying to change starting position a little to be more consistent.
HPC&J: 115, 115, 120.
So humid by time I got to bar chalk had turned to paste. Near wrecked wrist on 115 HPC when bar slipped.
SC/HC: 140, 145, 147X
145 was fairly tough but if you dont ask you dont get 147. Got 147SC and racked 147HC but chicken legs came into effect.
DL sets of 5: 170, 175, 175.
Simon Campbell and I set up a challenge up to end of Oct so trying to push these on before his back heals and he kicks my arse.
BS sets of 5: 143, 143, 143.
Took it easy with these. Left hamstring was tight after DL and was apprehensive about pushing it.
Saturday, September 19, 2009
Sat Session (Day 5)
Snatch: 40, 50, 60, 75, 84, 93, 97X, 100X, 93, 95, 97X, 93X, 60, 75, 84, 93, 97, 102X, 102X, 102X, 102X, 102X, 102X, 102X, 102X, 95, 97, 100, 102X, 104X, 104X
C&J: 60, 84, 93, 100, 115X, 115, 125X.
I was still feeling wrecked and hamstrings have been feeling strangely tight. A good friend is moving to S. Carolina and he had a leaving party last night and I was feeling a little under the weather from this today. I knew this max out session was always going to be a challenge. Snatches were sluggish and I need to look at the clips but felt like I could get a better pop in second pull, finish more and I was definitely having trouble moving feet out. Anything below triple figures for snatch on a max night is a failure for me so I got rather stubborn and kept banging away until I got the 100. The 104 was overhead but sitting out front.
Clean and jerks, the 125 clean was even a struggle. The back right hand side of my right knee has been giving me a nipping feeling now in last two sessions during cleans. I was just spent and knew going through multiple attempts was going to be like flogging a dead horse.
It has been a good few weeks now since I have hit reasonable weights and I have been having a few technical issues with snatch and the jerk. I suppose it is just a period where I need to keep banging away but last few days have been hard wrt motivation.
Glad tomorrow is a rest day
C&J: 60, 84, 93, 100, 115X, 115, 125X.
I was still feeling wrecked and hamstrings have been feeling strangely tight. A good friend is moving to S. Carolina and he had a leaving party last night and I was feeling a little under the weather from this today. I knew this max out session was always going to be a challenge. Snatches were sluggish and I need to look at the clips but felt like I could get a better pop in second pull, finish more and I was definitely having trouble moving feet out. Anything below triple figures for snatch on a max night is a failure for me so I got rather stubborn and kept banging away until I got the 100. The 104 was overhead but sitting out front.
Clean and jerks, the 125 clean was even a struggle. The back right hand side of my right knee has been giving me a nipping feeling now in last two sessions during cleans. I was just spent and knew going through multiple attempts was going to be like flogging a dead horse.
It has been a good few weeks now since I have hit reasonable weights and I have been having a few technical issues with snatch and the jerk. I suppose it is just a period where I need to keep banging away but last few days have been hard wrt motivation.
Glad tomorrow is a rest day
Fri Session
First two days on program have left me feeling pretty beat up
P Snatch: 40, 50, 60, 75, 84, 84
Snatch: 93X, 97X, 97
PC&J: 60, 84, 100, 115, 115
Clean: 125, 134, 140X, 140X, 140X, 140
P Snatch: 40, 50, 60, 75, 84, 84
Snatch: 93X, 97X, 97
PC&J: 60, 84, 100, 115, 115
Clean: 125, 134, 140X, 140X, 140X, 140
Thursday, September 17, 2009
Day 2
DHPC/DHC/SC: 60, 84, 100, 110, 120, 122, 125
DHC/SC: 134, 138, 140, 143
1C and 5FS: 134, 134, 134(4)
CDL: 6x165, 6x165, 6x165
Tough enough session. Shoulders rounding when fatigued and coming out of cleans. Ronnie wouldn't be pleased
DHC/SC: 134, 138, 140, 143
1C and 5FS: 134, 134, 134(4)
CDL: 6x165, 6x165, 6x165
Tough enough session. Shoulders rounding when fatigued and coming out of cleans. Ronnie wouldn't be pleased
Wednesday, September 16, 2009
Day 1
Designed a new program today in the comfort of my air conditioned room. Went to gym and soon realised I still was not totally back to fighting fitness and this was compounded by the unbelievable humidity. My t-shirt was soaked by the time I got to 60kg in snatch.
Snatch: 40, 50, 60, 75, 84, 93, 93, 95X, 95, 97, 100
C&J: 60, 84, 93, 100, 115, 125, 125, 125, 125, 125
B. Squat: 2 sets of 5 with 143kg
Never felt like I got out of second gear. Was supposed to do 5 singles at 93kg. Last three snatches still wondering how I got them, felt like 'pull and hope' lifts.
C&J were all got first time and stuck with target weights and thats about all that can be said.
B. Squat was just a way to break my way back into regular squatting. Supposed to do three sets but left hamstring was very crampy after second set (and still is) so decided to call it a day. To be honest a lot of my muscles felt stiff throughout the session and my traps feel like I have been doing cleans all day long, strange feeling.
Snatch: 40, 50, 60, 75, 84, 93, 93, 95X, 95, 97, 100
C&J: 60, 84, 93, 100, 115, 125, 125, 125, 125, 125
B. Squat: 2 sets of 5 with 143kg
Never felt like I got out of second gear. Was supposed to do 5 singles at 93kg. Last three snatches still wondering how I got them, felt like 'pull and hope' lifts.
C&J were all got first time and stuck with target weights and thats about all that can be said.
B. Squat was just a way to break my way back into regular squatting. Supposed to do three sets but left hamstring was very crampy after second set (and still is) so decided to call it a day. To be honest a lot of my muscles felt stiff throughout the session and my traps feel like I have been doing cleans all day long, strange feeling.
50 Days
I have had the last week off for a number of reasons and have partly spent this time thinking about what has worked and what has not over the last 10 months of training. I have designed a new programme today based heavily on the Bulgarian programme but with some additional exercises to try and strengthen up parts of my lifting. If it goes to plan I should get two cycles of it fitted in before I have a competition on the 7th November in Shreveport, Louisiana so this will be my version of the Cork and NI Opens.
Anyone wanting a copy of programme can certainly have it to study but may find it a little different as I have put a bit of a focus on cleans and leg strength to get them back up to pre-summer levels.
Fun starts tonight.
Anyone wanting a copy of programme can certainly have it to study but may find it a little different as I have put a bit of a focus on cleans and leg strength to get them back up to pre-summer levels.
Fun starts tonight.
Monday, September 14, 2009
Cobweb removal
Have not trained in a week due to illness and a planned trip to New Orleans. Still not back to full health and ears feel like I am constantly in a plane at take off. Had coffee in Cafe du Monde in New Orleans this morning and then drove for 8 hours before going to the gym this evening. Had no plan, just wanted to see how I felt training.
3 reps of 1 dead hang power clean, dead hang squat clean and full squat clean: 60, 84, 100, 115.
115 is fairly regular, want 120 by Nov. This group of clean variants I find helps immensely in being able to be sharp in so many aspects of the lift
2 reps of dead hang clean and squat clean: 125, 136, 136, 140.
Not good enough, these need to see a big improvement by Nov. Need to be pushing 150s
Hang Clean: 145, 147, 150X, 150X, 150X.
Crap. Racked 165 number of months ago and now back to these weights. 150 should be and will be a walk in the park soon.
Deadlifts: 3 sets of 6 with 365lb
Have not deadlifted in a while and I now have an idea where I have regressed to so these will slowly begin to improve again. My right knee was coming in during clean pulls and deadlifts which shows how weak I was tonight.
Comments:
1 week with no training, poor diet, illness and with girlfriend visiting has left me fairly out of shape so a lot to do before November. All weights were racked but legs were like jelly fairly early in session and I dropped 1 clean 5 front squat because of this.
Going to re-jig my programme with a combo of Bulgarian and some exercises I have found in the past will address various weaknesses. Will draw it up tomorrow and start it on Wednesday and I have about 7 weeks to a competition. My opportunity to compete is extremely limited so a little annoyed I have been out sick for so long as I only have this comp to be considered for IAWLA ranking lists. Getting bodyweight down is critical, belt felt tight tonight. Also very annoyed with strength in clean and variations and also deadlifts and how much I have lost since early summer.
In essence tonight was a bit of a wake up call and hopefully I can shrug off this cold/flu and put the work I want to in before Nov.
3 reps of 1 dead hang power clean, dead hang squat clean and full squat clean: 60, 84, 100, 115.
115 is fairly regular, want 120 by Nov. This group of clean variants I find helps immensely in being able to be sharp in so many aspects of the lift
2 reps of dead hang clean and squat clean: 125, 136, 136, 140.
Not good enough, these need to see a big improvement by Nov. Need to be pushing 150s
Hang Clean: 145, 147, 150X, 150X, 150X.
Crap. Racked 165 number of months ago and now back to these weights. 150 should be and will be a walk in the park soon.
Deadlifts: 3 sets of 6 with 365lb
Have not deadlifted in a while and I now have an idea where I have regressed to so these will slowly begin to improve again. My right knee was coming in during clean pulls and deadlifts which shows how weak I was tonight.
Comments:
1 week with no training, poor diet, illness and with girlfriend visiting has left me fairly out of shape so a lot to do before November. All weights were racked but legs were like jelly fairly early in session and I dropped 1 clean 5 front squat because of this.
Going to re-jig my programme with a combo of Bulgarian and some exercises I have found in the past will address various weaknesses. Will draw it up tomorrow and start it on Wednesday and I have about 7 weeks to a competition. My opportunity to compete is extremely limited so a little annoyed I have been out sick for so long as I only have this comp to be considered for IAWLA ranking lists. Getting bodyweight down is critical, belt felt tight tonight. Also very annoyed with strength in clean and variations and also deadlifts and how much I have lost since early summer.
In essence tonight was a bit of a wake up call and hopefully I can shrug off this cold/flu and put the work I want to in before Nov.
Monday, September 7, 2009
Struggling with a cold
Snatch: 40, 50, 60, 75, 84, 88, 93X, 97, 100X, 100, 100, 100, 100 (maybe in comp), 100X, 100X, 100, 100X, 100
C&J: 60, 84, 100, 115, 129, 136X
Cleans: 143X, 145
I felt relatively good at 2PM and decided then to do what Cathal had done on the forum. I then went and walked dog in the heat and then played 2 rounds of crazy golf in the heat and by 5PM my cold had left me feeling pretty wiped out. It was over 30C heat in gym tonight.
Snatches around 93/97 mark was wondering if 5 at a 100 was going to be possible. Gave it a bash but got a fair number of fails and there is a technical problem creeping into my snatches which results in right side of bar being slightly further forward and I end up having to step forward with right foot to try and save lift. This is happening with more frequency and it is becoming irritating as a number of lifts with decent height in pull are being lost. I think bar is rolling out further on right side when I get ready to lift. One of the saves was pretty sweet in an ugly way will have to see if I can get it uploaded. Getting a little peeved with lack of progress in snatch, 100's day in day out, need to get moving.
Jerks were not really surprising. Legs were wiped from cleans due to cold and took some effort to pop even 129 up. 136 I just had nothing left in legs.
143 clean left me bouncing across the back of the platform, strength was there just a brain fart. 145 was OK but hardly had energy to get out of it. Left it at that, felt fairly run down by time I left.
C&J: 60, 84, 100, 115, 129, 136X
Cleans: 143X, 145
I felt relatively good at 2PM and decided then to do what Cathal had done on the forum. I then went and walked dog in the heat and then played 2 rounds of crazy golf in the heat and by 5PM my cold had left me feeling pretty wiped out. It was over 30C heat in gym tonight.
Snatches around 93/97 mark was wondering if 5 at a 100 was going to be possible. Gave it a bash but got a fair number of fails and there is a technical problem creeping into my snatches which results in right side of bar being slightly further forward and I end up having to step forward with right foot to try and save lift. This is happening with more frequency and it is becoming irritating as a number of lifts with decent height in pull are being lost. I think bar is rolling out further on right side when I get ready to lift. One of the saves was pretty sweet in an ugly way will have to see if I can get it uploaded. Getting a little peeved with lack of progress in snatch, 100's day in day out, need to get moving.
Jerks were not really surprising. Legs were wiped from cleans due to cold and took some effort to pop even 129 up. 136 I just had nothing left in legs.
143 clean left me bouncing across the back of the platform, strength was there just a brain fart. 145 was OK but hardly had energy to get out of it. Left it at that, felt fairly run down by time I left.
Sunday, September 6, 2009
Bulgarian Off Day
Dosed with cold so went to gym with a rather flexible outlook on what I would do
Snatch: 40, 50, 60, 75, 84X, 84X, 84, 88, 93, 97X, 100, 104X, 106X, 106X, 106X
Dead Hang Clean: 60, 84, 100, 115, 125, 134, 143, 150X, 150X.
Deadlift: 3x 165, 5 x 175, 188X, 188
Press 60, 65, 70, 75X
106's were close but was having trouble with weights being a little forward. Trying to change something prior to first pull which may help reducing duck walk potential.
Knew jerks were out tonight as the cold was leaving me rather knackered and anything that was not over quickly was wiping me out so legs were feeling tired after cleans. 150's were racked but hadnt the legs tonight to come out with them. This is the start of me cranking up the cleans again.
Arkansas summer ain't over just yet. After several cool days afternoon temp was 37C today and it didnt feel like it had cooled much by the time I had got to gym in early evening.
Off for a BBQ on the balcony. Its a tough life but someones got to do it....
Snatch: 40, 50, 60, 75, 84X, 84X, 84, 88, 93, 97X, 100, 104X, 106X, 106X, 106X
Dead Hang Clean: 60, 84, 100, 115, 125, 134, 143, 150X, 150X.
Deadlift: 3x 165, 5 x 175, 188X, 188
Press 60, 65, 70, 75X
106's were close but was having trouble with weights being a little forward. Trying to change something prior to first pull which may help reducing duck walk potential.
Knew jerks were out tonight as the cold was leaving me rather knackered and anything that was not over quickly was wiping me out so legs were feeling tired after cleans. 150's were racked but hadnt the legs tonight to come out with them. This is the start of me cranking up the cleans again.
Arkansas summer ain't over just yet. After several cool days afternoon temp was 37C today and it didnt feel like it had cooled much by the time I had got to gym in early evening.
Off for a BBQ on the balcony. Its a tough life but someones got to do it....
Friday, September 4, 2009
Bulgarian Day 1
Girlfriend was so generous as to give me her cold and it seemed to hit with a bang today. Tonight was supposed to be final day of Bulgarian program which was maxes but knew there was a snowballs chance in hell of doing that today. Tried to start a new cycle and do Day 1 but even this ended up being too much.
Snatches: 5 singles at 90% (95kg)
C&J: 5 singles at 90% (125kg)
What I did:
Snatch: 40, 50, 60, 75, 84, 90, 95X, 95, 95, 95, 95X, 95, 95X, 95X, 95X, 95X, 100X, 100X, 100X, 100.
Got 4 singles @ 95 and then started a run of misses. Was finding it harder getting enough focus/spark and thought cold was getting better of me until girlfriend said a few words that annoyed me, she seems to be good at knowing what makes me tick in the gym. Put the bar up to a 100kg and even though I was missing they were a lot closer and had some more aggression. Kept at it until I got a 100 but put some of the misses up to show the 'duck walk' attempts at 100. Decided to leave gym after this as I was pretty wiped. Going to have an early night and see if I can get this cold to move.
Snatches: 5 singles at 90% (95kg)
C&J: 5 singles at 90% (125kg)
What I did:
Snatch: 40, 50, 60, 75, 84, 90, 95X, 95, 95, 95, 95X, 95, 95X, 95X, 95X, 95X, 100X, 100X, 100X, 100.
Got 4 singles @ 95 and then started a run of misses. Was finding it harder getting enough focus/spark and thought cold was getting better of me until girlfriend said a few words that annoyed me, she seems to be good at knowing what makes me tick in the gym. Put the bar up to a 100kg and even though I was missing they were a lot closer and had some more aggression. Kept at it until I got a 100 but put some of the misses up to show the 'duck walk' attempts at 100. Decided to leave gym after this as I was pretty wiped. Going to have an early night and see if I can get this cold to move.
Wednesday, September 2, 2009
Bulgarian Day 21?- Take 3
Like some recipes Pete is best left to simmer/stew overnight reflecting on a poor performance in the gym. Going to see a band tonight so had bout one hour to train.
Snatch: 40, 50, 60, 75, 84, 93, 97, 102X, 102, 102, 102, 102, 104X, 106
C&J: 60, 84, 100
Cleans: 115, 125, 134
Snatches took majority of time. Had literally 10-12 minutes for C&J or just C. Bit more pumped for snatches than yesterday, especially after seeing a golifter do 87kg. Have videos, may upload later. Legs very tired and stiff all day, quite surprised to equal my recent snatch PB.
Come on lads, some of us have had a below par week so lets get our lifts back up and push our PBs.
Snatch: 40, 50, 60, 75, 84, 93, 97, 102X, 102, 102, 102, 102, 104X, 106
C&J: 60, 84, 100
Cleans: 115, 125, 134
Snatches took majority of time. Had literally 10-12 minutes for C&J or just C. Bit more pumped for snatches than yesterday, especially after seeing a golifter do 87kg. Have videos, may upload later. Legs very tired and stiff all day, quite surprised to equal my recent snatch PB.
Come on lads, some of us have had a below par week so lets get our lifts back up and push our PBs.
Tuesday, September 1, 2009
Bulgarian Day 21 - Take 2
Snatch: 40, 50, 60, 75, 84, 93X, 93X, 93, 97, 100X, 100, 100X, 100, 100X, 100, 100X, 100X, 100X, 100, 102
C&J: 60, 84, 93, 100, 115, 125, 134X, 134X
1 Clean and 5 front squat: 134
Cleans: 143X, 145X, 145X, 145X
100 should be a cert lift and not require a marathon session. 134 should be a regular lift now. No sharpness in the lifts, piss poor performances now for about a week. Going to add some exercises I think may hone the sharpness.
Saying in gym 'Get your stinkin' mind right' sums tonight up. Couldnt get pumped up even though I was supposed to be going to max. Very frustrating and needs to be sorted soon. Didnt help entire session was listening to belly dancing music upstairs but should be able to lift through these excuses.
C&J: 60, 84, 93, 100, 115, 125, 134X, 134X
1 Clean and 5 front squat: 134
Cleans: 143X, 145X, 145X, 145X
100 should be a cert lift and not require a marathon session. 134 should be a regular lift now. No sharpness in the lifts, piss poor performances now for about a week. Going to add some exercises I think may hone the sharpness.
Saying in gym 'Get your stinkin' mind right' sums tonight up. Couldnt get pumped up even though I was supposed to be going to max. Very frustrating and needs to be sorted soon. Didnt help entire session was listening to belly dancing music upstairs but should be able to lift through these excuses.
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