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.
Wednesday, September 16, 2009
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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