A nice early session today. Trained with Amy Chindove, who was over from the UK to compete in Seniors. She has strong legs.
Today's plan was from Harry, there is talk of a New Training Philosophy coming soon, not sure if this is the start of it or what. It was all fairly easy other than the squats, which were reasonably challenging. Squats seem to have brought my appetite back anyway, it has been MIA since last Saturday.
Monday 27th April 2009
OHS, drop snatches
Snatch: 34, 34, 37, 40, 42 x 6 singles
Snatch pulls: 3@48 x 3
Power clean: 3@45, 1@48, 1@52 x 3
Front squats: 3@45, 3@60, 3@66 x 5
Finished with inverted rows, some scap rows, few abs and some stretching and foam rolling.
Monday, April 27, 2009
Saturday, April 25, 2009
Half a centimetre between victory and defeat
Irish National Senior Championships - 25th April in Dublin. Very mixed day for me... went 3/3 in the snatch, then bombed in the C+J. Weighed in at 62.3kg (bit too light, due to Hercs' inaccurate scales - will know next time).
Was feeling decent warming up snatching. Opened at 46, no bother apart from overpulling and wobbling a bit at the top - the overexcitement of competition. Waited frickin ages for the down signal (refs having issues with the system I think, pretty sure I had all my bits in a line). 48 similar lift, strong but a tad wobbly. 50 was a bit smoother and equal to my PR, so pretty happy at this stage.
Felt a bit tired and manky warming up for C+Js, hall was hot and smelled of paint (why is there fresh feckin paint everywhere?). Stomach was turning. Still, warmups were OK. Opened with 62, after a bit of faffing about delaying me because the TV people were there, I finally lifted, but not given due to pressout in the jerk. It did feel light though and I was convinced I'd easily get the next lift, so tried 65. Pressout, even though I actually thought that one was OK. Third lift not given either. Some strict enough judging there, some other people were fairly surprised the lifts were not given. Still, best not to dwell.
I need to do more competitions more frequently to stay sharp at it - it's over 5 months since last proper one and over 4 since unofficial Hercs open - only one in between was the UL Open which I was out of country for. Meh. Less leaving the country for me!
The last 5 weeks training has not been the way to do it really, the first bit was more intensity/volume than I could manage, and then the last fortnight had to be pretty easy to recover and really it's been too little and I've lost a little sharpness. The lifts just didn't feel as natural as they normally do, although the adrenalin doesn't really help with that either. Organisation of training coming up to competition will be better next time.
Still, it's a long term project so onwards and upwards, Ulsters and Leinsters over next couple of months and in between lots and lots of hard training. I plan to vindicate myself with a nice 70kg C+J soon.
Sunday 26th April: Back in the saddle
OHS, drop snatches
Power snatch: 2@34, 2@38, 2@40 x 4
Jerk warmup
Rack jerk doubles (one behind neck, one in front): 35, 35, 40, 45, 50, 55 x 4 sets
Back squat: 8@bar, 2@40, 3@60, 3@70 x 3 - felt heavy, ugh
Leg curls 3 sets - planned to do a bit more ancillary work but had to split (Kubrick season at the IFI :).
The above was all a bit random really, more or less just what I was in the mood for... apparently there is a New! Improved! programme awaiting me tomorrow.
My right shoulder is feeling happier and looser than it has been of late as well (lots of mobility work), so that's good. No problems with jerks today. Tommy Hayden inquired as to why I couldn't just have done them like that yesterday. I tell you it is just like training with Podge O'Leprosy in the corner, except with slightly less tact. And that is before he starts on the dirty anecdotes.
Was feeling decent warming up snatching. Opened at 46, no bother apart from overpulling and wobbling a bit at the top - the overexcitement of competition. Waited frickin ages for the down signal (refs having issues with the system I think, pretty sure I had all my bits in a line). 48 similar lift, strong but a tad wobbly. 50 was a bit smoother and equal to my PR, so pretty happy at this stage.
Felt a bit tired and manky warming up for C+Js, hall was hot and smelled of paint (why is there fresh feckin paint everywhere?). Stomach was turning. Still, warmups were OK. Opened with 62, after a bit of faffing about delaying me because the TV people were there, I finally lifted, but not given due to pressout in the jerk. It did feel light though and I was convinced I'd easily get the next lift, so tried 65. Pressout, even though I actually thought that one was OK. Third lift not given either. Some strict enough judging there, some other people were fairly surprised the lifts were not given. Still, best not to dwell.
I need to do more competitions more frequently to stay sharp at it - it's over 5 months since last proper one and over 4 since unofficial Hercs open - only one in between was the UL Open which I was out of country for. Meh. Less leaving the country for me!
The last 5 weeks training has not been the way to do it really, the first bit was more intensity/volume than I could manage, and then the last fortnight had to be pretty easy to recover and really it's been too little and I've lost a little sharpness. The lifts just didn't feel as natural as they normally do, although the adrenalin doesn't really help with that either. Organisation of training coming up to competition will be better next time.
Still, it's a long term project so onwards and upwards, Ulsters and Leinsters over next couple of months and in between lots and lots of hard training. I plan to vindicate myself with a nice 70kg C+J soon.
Sunday 26th April: Back in the saddle
OHS, drop snatches
Power snatch: 2@34, 2@38, 2@40 x 4
Jerk warmup
Rack jerk doubles (one behind neck, one in front): 35, 35, 40, 45, 50, 55 x 4 sets
Back squat: 8@bar, 2@40, 3@60, 3@70 x 3 - felt heavy, ugh
Leg curls 3 sets - planned to do a bit more ancillary work but had to split (Kubrick season at the IFI :).
The above was all a bit random really, more or less just what I was in the mood for... apparently there is a New! Improved! programme awaiting me tomorrow.
My right shoulder is feeling happier and looser than it has been of late as well (lots of mobility work), so that's good. No problems with jerks today. Tommy Hayden inquired as to why I couldn't just have done them like that yesterday. I tell you it is just like training with Podge O'Leprosy in the corner, except with slightly less tact. And that is before he starts on the dirty anecdotes.
Thursday, April 23, 2009
Bring it on
Last 10 days have basically all been extended taper, with one or two slightly heavier sessions in to keep sharp.
Wednesday 15th April:
Power snatch to a 42kg single
C+J to a 60kg single
Scap work and abs, foam rolling
All OK but pretty light.
Thursday 16th April:
Snatch to 47kg, 3 close missed with 48kg
Rack jerk to 60kg, 2 misses with 63kg
Not a great day, just not sharp at all. Shoulder not feeling it on the jerks, it keeps tightening up on me (probably due to the rotator cuff/scap retractor work I've been doing to keep the supraspinatus happy). Need to keep on top of the stretching/mobility.
Saturday 18th April:
Snatch: 2@34, 2@37, 1@40, 42, 44, 46, miss@47 x 2, 47, 48
C+J: 1+2@35, 1+2@40, 1@45, 50, 54, 57, 60, 62, 64
Scap work, abs
Shoulder was happy today, all good. Missed 47 on the snatch a couple of times due to being slow on the extension, but the 47 and 48 were easy when I got them. C+J reasonably smooth.
Monday 20th April:
Light day, just snatch to 40 and C+J to 53
Wednesday 22nd April:
Snatch: 2@35, 1@38, 40, 42, 44
C+J: 1+2@35, 1@40, 44, 48, 51, 54, 57
Front squat: to a 65kg single
Slightly heavier day just to try and sharpen up for Seniors on Saturday... don't want to forget what heavy weights feel like! Shoulder tight again, that'll learn me not to stretch enough.
Scap work and stretching
Thursday 23rd April: very light snatch to 3 34kg doubles, and a couple of 45kg C+J singles.
Gym full of paint fumes again just for extra fun.
Seniors Saturday, then back to some proper decent training. I feel rested again anyway.
Wednesday 15th April:
Power snatch to a 42kg single
C+J to a 60kg single
Scap work and abs, foam rolling
All OK but pretty light.
Thursday 16th April:
Snatch to 47kg, 3 close missed with 48kg
Rack jerk to 60kg, 2 misses with 63kg
Not a great day, just not sharp at all. Shoulder not feeling it on the jerks, it keeps tightening up on me (probably due to the rotator cuff/scap retractor work I've been doing to keep the supraspinatus happy). Need to keep on top of the stretching/mobility.
Saturday 18th April:
Snatch: 2@34, 2@37, 1@40, 42, 44, 46, miss@47 x 2, 47, 48
C+J: 1+2@35, 1+2@40, 1@45, 50, 54, 57, 60, 62, 64
Scap work, abs
Shoulder was happy today, all good. Missed 47 on the snatch a couple of times due to being slow on the extension, but the 47 and 48 were easy when I got them. C+J reasonably smooth.
Monday 20th April:
Light day, just snatch to 40 and C+J to 53
Wednesday 22nd April:
Snatch: 2@35, 1@38, 40, 42, 44
C+J: 1+2@35, 1@40, 44, 48, 51, 54, 57
Front squat: to a 65kg single
Slightly heavier day just to try and sharpen up for Seniors on Saturday... don't want to forget what heavy weights feel like! Shoulder tight again, that'll learn me not to stretch enough.
Scap work and stretching
Thursday 23rd April: very light snatch to 3 34kg doubles, and a couple of 45kg C+J singles.
Gym full of paint fumes again just for extra fun.
Seniors Saturday, then back to some proper decent training. I feel rested again anyway.
Tuesday, April 14, 2009
A new hope
Warmup, OHS, drop snatches
Snatch: 2@35, 1@38, 40, 42, miss@44, miss@44, 46
Power clean: 2@35, 2@40, 1@45, 50, 55, miss@58 x 2
Squats: 2@45, 2@50 x 3
Scap pullups, one set of 3 chins, some scap wall slides
Supposed to be a fairly light day to try and get some recovery in. Feeling very fatigued in general. Oddly lifts were sharp enough. I missed 44 twice due to technical faults (too fast off floor, cut pull), but when I got it it was a really good snatch, and felt effortless (as did all the other non-misses). And if I can do it on those lifts I can do it on every lift.
Also missed 58 on the powercleans, just timing getting under it as the height was there.
Feeling more positive about lifting again. It's important to remember that apart from the actual snatch and C+J numbers this year to date has also been about improving technique and developing a base of work capacity - both of those will hopefully stand to me in the future. And the competition in two weeks really ought to go fine, this fatigue will be gone by then (it's lifting already).
OTOH I really need to not get into this sort of state of overtraining again, it is unpleasant and not worth it. Poor sleep appears to be an early indicator going by last week and what I've noticed in the past as well, it would seem it's definitely worth taking things a bit easier if that starts to happen. Maybe I should start doing that waking heartrate monitoring thing, too, although not sure if that one applies to weightlifters.
Snatch: 2@35, 1@38, 40, 42, miss@44, miss@44, 46
Power clean: 2@35, 2@40, 1@45, 50, 55, miss@58 x 2
Squats: 2@45, 2@50 x 3
Scap pullups, one set of 3 chins, some scap wall slides
Supposed to be a fairly light day to try and get some recovery in. Feeling very fatigued in general. Oddly lifts were sharp enough. I missed 44 twice due to technical faults (too fast off floor, cut pull), but when I got it it was a really good snatch, and felt effortless (as did all the other non-misses). And if I can do it on those lifts I can do it on every lift.
Also missed 58 on the powercleans, just timing getting under it as the height was there.
Feeling more positive about lifting again. It's important to remember that apart from the actual snatch and C+J numbers this year to date has also been about improving technique and developing a base of work capacity - both of those will hopefully stand to me in the future. And the competition in two weeks really ought to go fine, this fatigue will be gone by then (it's lifting already).
OTOH I really need to not get into this sort of state of overtraining again, it is unpleasant and not worth it. Poor sleep appears to be an early indicator going by last week and what I've noticed in the past as well, it would seem it's definitely worth taking things a bit easier if that starts to happen. Maybe I should start doing that waking heartrate monitoring thing, too, although not sure if that one applies to weightlifters.
Monday, April 13, 2009
Squats, the universe, and everything
Herein being a rambling discourse on the good and bad points of the last few months' training, and where it might be possible to improve upon it, prompted by recent meltdown...
Snatch
Snatch is disappointing at the moment. Did a huge amount of training on it in the last 4 months, mostly highish volume stuff January until late March. Added between 3-5kg to most of my snatch training sessions during that time, so went for example from December last year snatching 41kg for 6 singles and doing hang power snatch triples with about 36kg to snatching 46kg for 5 singles and HPS triples with 40kg. That was great. I did feel that technique was getting more consistent at this stage as well.
Sadly, I've only managed to add 2kg to my actual snatch 1RM so far (although I was close to a snatch 3kg better but dropped it behind). Why? I don't think I'm really at the limit of my leg strength on this one. I'm simply not getting enough speed on the bar on max attempts.
Have I not been doing enough max attempts to keep the skill at it? There really weren't many from the middle of December to the end of February, so might be a factor. Lots since, but for many of those I've been reasonably fatigued and maybe not realistically in a position to get the best out of myself snatching heavy.
Maybe future volume training plans should factor in more frequent snatch max attempts on days when it's realistically possible to hit a good heavy snatch, and perhaps more focus on snatch singles rather than doubles, triples etc. I think the problem with doing lots of lighter snatches is it seems to encourage me to just get faster under the bar rather than actually get more power in the second pull. Speed under the bar is great but a shortened second pull isn't.
I've a feeling occasional stints of heavy powersnatching helps with the extension problem - I noticed this late February after doing more than the usual amout of powersnatching. Doesn't seem to be working now though so a definite limit to the usefulness.
I also wonder if I have some weak link somewhere specific to the snatch, or the fact that I simply haven't regularly been pulling anything with a snatch grip heavier than my best snatch means I'm not used to the weight and it throws me off (has definitely happened on some attempts). Heavy snatches do feel heavy coming off the floor, which I don't think they really should. Plus, I do remember having sore muscles in a good few places after doing snatch pulls those couple of times in February.
Maybe it'd all have been fine if competition phase had gone better. These last 3 weeks and the week coming up should really have been about getting the best out of my snatch, being the lagging lift, but it's not been possible due to excessive fatigue during most of the phase so far apart from the first few days. I'm still hoping to get another 2 kilos at least onto the snatch at some stage in the near future though so all isn't lost. Having knowledgeable eyes watching me snatch again should help a lot too.
C+J
C+J is up 3kg from 64kg last November to 67kg now, and rack jerk up 4kg to 68, which I've done on two occasions. Technique is much improved on the jerk - drive is better controlled and receiving in a more stable position most of the time. I'm pretty happy with these. Advice I got from Harry on form and a good amount of jerking (including adding jerks from behind the neck) did the trick.
Cleans - they're getting the job done but not necessarily the prettiest technically all the time, there is a pronounced tendency to jump back on heavy ones and I don't really know why. On the other hand, I'm pretty confident I can clean whatever I need to in order to jerk for now, so that's good. We haven't been doing a particularly high amount of cleaning (for a while it was once a week and one session powercleaning, then C+J once a week and clean doubles once a week) and it doesn't seem to be necessary to progress.
I think the key now to continued progress on these is
1) acquire stronger legs
2) fix the problem with the cleans
3) maybe also train pressing a bit more, although a distant third to the other 2 issues
4) acquire stronger legs
Squats
Well, I've put a fantastic 2kg on my front squat since the start of last October, so that's completely crap. Not sure about the back squat because I test it a lot less but probably about the same increase. Squats have been pretty haphazard and not really a major focus through this period. This is fair enough as sorting the classic lifts was the priority but this lack of attention has now left me in a position where I think my C+J is limited by leg strength or close to it and snatch will be soon too. It seems like a poor idea to have spent so much time and effort just spinning wheels here when I could have improved my leg strength much more.
One limiting factor was that quadricep injury which did mess things up in February even though it disappeared quickly. Was unfortunate because the period before and after that break when I was doing sessions of 6 heavyish triples on the back squat a couple of times a week was when I think most of the progress happened. So, I reckon triples = winner for squats, (80-83% or so seems good) and a decent volume is needed. No surprises here really.
Heavy singles seems to be counterproductive in the back squat, they really take it out of me and don't seem to get me stronger. Heavy singles in the front squat seem like a more useful thing, in terms of preparation for difficult clean recoveries at least, even if they don't help with gaining strength. I'm not sure a lot of them are required though.
Squats and cleans need to be combined very very cautiously, also, I've wiped myself out a few times now doing those together and it's not pretty.
Stress days
Having had a look back and a think about these, I'm rapidly coming to the conclusion that apart from offering the opportunity to max out on snatches/C+Js/rack jerks in an environment conducive to it these don't do that much. I've hit several one or two PRs on stress days but haven't particularly noticed any benefit afterwards other than that, and those PRs were on their way at some stage anyway. If adding in loads of volume and squat max attempts makes one knackered for the rest of the week's training is there really any point? Maybe for developing work capacity but that's about all I can think of.
Snatch
Snatch is disappointing at the moment. Did a huge amount of training on it in the last 4 months, mostly highish volume stuff January until late March. Added between 3-5kg to most of my snatch training sessions during that time, so went for example from December last year snatching 41kg for 6 singles and doing hang power snatch triples with about 36kg to snatching 46kg for 5 singles and HPS triples with 40kg. That was great. I did feel that technique was getting more consistent at this stage as well.
Sadly, I've only managed to add 2kg to my actual snatch 1RM so far (although I was close to a snatch 3kg better but dropped it behind). Why? I don't think I'm really at the limit of my leg strength on this one. I'm simply not getting enough speed on the bar on max attempts.
Have I not been doing enough max attempts to keep the skill at it? There really weren't many from the middle of December to the end of February, so might be a factor. Lots since, but for many of those I've been reasonably fatigued and maybe not realistically in a position to get the best out of myself snatching heavy.
Maybe future volume training plans should factor in more frequent snatch max attempts on days when it's realistically possible to hit a good heavy snatch, and perhaps more focus on snatch singles rather than doubles, triples etc. I think the problem with doing lots of lighter snatches is it seems to encourage me to just get faster under the bar rather than actually get more power in the second pull. Speed under the bar is great but a shortened second pull isn't.
I've a feeling occasional stints of heavy powersnatching helps with the extension problem - I noticed this late February after doing more than the usual amout of powersnatching. Doesn't seem to be working now though so a definite limit to the usefulness.
I also wonder if I have some weak link somewhere specific to the snatch, or the fact that I simply haven't regularly been pulling anything with a snatch grip heavier than my best snatch means I'm not used to the weight and it throws me off (has definitely happened on some attempts). Heavy snatches do feel heavy coming off the floor, which I don't think they really should. Plus, I do remember having sore muscles in a good few places after doing snatch pulls those couple of times in February.
Maybe it'd all have been fine if competition phase had gone better. These last 3 weeks and the week coming up should really have been about getting the best out of my snatch, being the lagging lift, but it's not been possible due to excessive fatigue during most of the phase so far apart from the first few days. I'm still hoping to get another 2 kilos at least onto the snatch at some stage in the near future though so all isn't lost. Having knowledgeable eyes watching me snatch again should help a lot too.
C+J
C+J is up 3kg from 64kg last November to 67kg now, and rack jerk up 4kg to 68, which I've done on two occasions. Technique is much improved on the jerk - drive is better controlled and receiving in a more stable position most of the time. I'm pretty happy with these. Advice I got from Harry on form and a good amount of jerking (including adding jerks from behind the neck) did the trick.
Cleans - they're getting the job done but not necessarily the prettiest technically all the time, there is a pronounced tendency to jump back on heavy ones and I don't really know why. On the other hand, I'm pretty confident I can clean whatever I need to in order to jerk for now, so that's good. We haven't been doing a particularly high amount of cleaning (for a while it was once a week and one session powercleaning, then C+J once a week and clean doubles once a week) and it doesn't seem to be necessary to progress.
I think the key now to continued progress on these is
1) acquire stronger legs
2) fix the problem with the cleans
3) maybe also train pressing a bit more, although a distant third to the other 2 issues
4) acquire stronger legs
Squats
Well, I've put a fantastic 2kg on my front squat since the start of last October, so that's completely crap. Not sure about the back squat because I test it a lot less but probably about the same increase. Squats have been pretty haphazard and not really a major focus through this period. This is fair enough as sorting the classic lifts was the priority but this lack of attention has now left me in a position where I think my C+J is limited by leg strength or close to it and snatch will be soon too. It seems like a poor idea to have spent so much time and effort just spinning wheels here when I could have improved my leg strength much more.
One limiting factor was that quadricep injury which did mess things up in February even though it disappeared quickly. Was unfortunate because the period before and after that break when I was doing sessions of 6 heavyish triples on the back squat a couple of times a week was when I think most of the progress happened. So, I reckon triples = winner for squats, (80-83% or so seems good) and a decent volume is needed. No surprises here really.
Heavy singles seems to be counterproductive in the back squat, they really take it out of me and don't seem to get me stronger. Heavy singles in the front squat seem like a more useful thing, in terms of preparation for difficult clean recoveries at least, even if they don't help with gaining strength. I'm not sure a lot of them are required though.
Squats and cleans need to be combined very very cautiously, also, I've wiped myself out a few times now doing those together and it's not pretty.
Stress days
Having had a look back and a think about these, I'm rapidly coming to the conclusion that apart from offering the opportunity to max out on snatches/C+Js/rack jerks in an environment conducive to it these don't do that much. I've hit several one or two PRs on stress days but haven't particularly noticed any benefit afterwards other than that, and those PRs were on their way at some stage anyway. If adding in loads of volume and squat max attempts makes one knackered for the rest of the week's training is there really any point? Maybe for developing work capacity but that's about all I can think of.
Sunday, April 12, 2009
Feel the anger...
Today I am pissed off. I have been pissed off for the last few days. I'm not that happy with how this phase has been going but my pissed-offedness is probably out of all proportion to that really. I'm pissed off with feeling tired and burned out for no reason that I can think of other than training. There's been a lot of that over the past month. I'm annoyed at my snatch technique getting less consistent approaching a competition, and I'm losing confidence in the lift.
I'm actually angry enough with lifting that I spent some time this weekend considering whether or not I should even bother lifting in Seniors and whether a couple of weeks off might not be a better thing. I probably will lift in it anyway but this is not a good way to be feeling 2 weeks before a competition. Hopefully it will pass.
I think a large part of why I'm feeling this shitty is that I'm trying to do way too much squatting, am supposed to be going to a max for the day and then dropping back to a few 80% doubles 2x a week and doing slightly easier squatting the other 2 sessions. I don't think I can handle max squats on top of a full hour of heavy snatch/C+J variations. In particular looking back over my log heavy cleans + squats on the same day invariably lead to disaster.
It is also probably a bad thing to change a programme quite drastically in a month when one's coach is mostly not available.
Easter Sunday
Warmup, overhead squats, drop snatches
Snatch: 2@35, 1@37.5, 1@40, 42, 44, 46, miss@48 x 2, 2@37.5 x 2
Jerk warmup
Rack jerk: 2@35, 1@40, 45, 50, 54, 58, 62, 65, 68, miss@69
NO STUPID SQUATTING AT ALL! HA! SCREW YOU, SQUATS.
Some ancillary work: rotator cuff stuff, some core work, chins/inverted rows/press, leg curls, nothing too strenuous.
Bit of stretching/foam rolling to finish
Well, snatches still shite but at least there were no misses on lighter weights. Rack jerks actually decent, equalled my PR, seems being incandescent with white-hot rage has some advantages there. Tried 69 again, no go, bar just didn't go high enough. I don't know if I'll be able to jerk that weight until I manage to gain some more leg strength.
I'm actually angry enough with lifting that I spent some time this weekend considering whether or not I should even bother lifting in Seniors and whether a couple of weeks off might not be a better thing. I probably will lift in it anyway but this is not a good way to be feeling 2 weeks before a competition. Hopefully it will pass.
I think a large part of why I'm feeling this shitty is that I'm trying to do way too much squatting, am supposed to be going to a max for the day and then dropping back to a few 80% doubles 2x a week and doing slightly easier squatting the other 2 sessions. I don't think I can handle max squats on top of a full hour of heavy snatch/C+J variations. In particular looking back over my log heavy cleans + squats on the same day invariably lead to disaster.
It is also probably a bad thing to change a programme quite drastically in a month when one's coach is mostly not available.
Easter Sunday
Warmup, overhead squats, drop snatches
Snatch: 2@35, 1@37.5, 1@40, 42, 44, 46, miss@48 x 2, 2@37.5 x 2
Jerk warmup
Rack jerk: 2@35, 1@40, 45, 50, 54, 58, 62, 65, 68, miss@69
NO STUPID SQUATTING AT ALL! HA! SCREW YOU, SQUATS.
Some ancillary work: rotator cuff stuff, some core work, chins/inverted rows/press, leg curls, nothing too strenuous.
Bit of stretching/foam rolling to finish
Well, snatches still shite but at least there were no misses on lighter weights. Rack jerks actually decent, equalled my PR, seems being incandescent with white-hot rage has some advantages there. Tried 69 again, no go, bar just didn't go high enough. I don't know if I'll be able to jerk that weight until I manage to gain some more leg strength.
Friday, April 10, 2009
Crash and Burn
Warmup, overhead squats, drop snatches
Snatch: 2@35, miss@37.5, 1@37.5, 40, 42, miss@44 x 2, 44, 46, miss@48, 2@35 x 4, 2@37.5 x 2
C+J warmup
C+J: 2@35, 1@42, 48, 53, 56, 59, 61, 2@49 x 4
Back squat: 3@60, 1@70, 1@80, 1@85, 2@70 x 2
Everything felt heavy today, no strength (even squats were tough and those weights shouldn't be). This is only 8 days into heavy training phase. Really having my doubts about whether this style of training is sustainable for another week till tapering for seniors.
Snatch: 2@35, miss@37.5, 1@37.5, 40, 42, miss@44 x 2, 44, 46, miss@48, 2@35 x 4, 2@37.5 x 2
C+J warmup
C+J: 2@35, 1@42, 48, 53, 56, 59, 61, 2@49 x 4
Back squat: 3@60, 1@70, 1@80, 1@85, 2@70 x 2
Everything felt heavy today, no strength (even squats were tough and those weights shouldn't be). This is only 8 days into heavy training phase. Really having my doubts about whether this style of training is sustainable for another week till tapering for seniors.
Thursday, April 9, 2009
Adequacy from the jaws of defeat
Warmup, overhead squats, drop snatches
Snatch: 2@35, 1@38, 40, 42, miss@44, miss@44, 44, 46, 48, miss@50, miss@50
Power clean: 3@35, 2@45, 1@50, 52, 54, 56, 58, miss@60 (dropped into a full clean), 2@48 x 6
Front squat: 3@50, 1@60, 65, 70, 72.5, 2@60 x 3
Snatch grip special exercise: 3@56 x 3
Felt pretty ropey training today, everything was heavy and felt lightheaded after a lot of the lifts early on. Might be something to do with the rather intense paint fumes!
Snatches did not start well at all, the first 2 attempts at 44 got away in front of me so I did a few sets of my dowel rod bar trajectory thingy and the next attempts were successful. 50 just didn't quite seem to be there today. I nearly got under it both times but didn't quite succeed. Probably cutting my pull again, need to keep on this.
Power cleans and front squats also feeling heavy, so kept the squats fairly handy. 4 day weekend coming up for Zombie Jesus Day so hopefully I'll be feeling more rested soon. Sleep hasn't been great last few days for whatever reason, I was blaming it on the bruised back but don't think it is anymore. I'd usually suspect a bit of overtraining, don't think I have been but who knows what with this crazy going to maxes every session stuff...
Will have time tomorrow so will hit the ancillary/prehab stuff I've been neglecting then.
Snatch: 2@35, 1@38, 40, 42, miss@44, miss@44, 44, 46, 48, miss@50, miss@50
Power clean: 3@35, 2@45, 1@50, 52, 54, 56, 58, miss@60 (dropped into a full clean), 2@48 x 6
Front squat: 3@50, 1@60, 65, 70, 72.5, 2@60 x 3
Snatch grip special exercise: 3@56 x 3
Felt pretty ropey training today, everything was heavy and felt lightheaded after a lot of the lifts early on. Might be something to do with the rather intense paint fumes!
Snatches did not start well at all, the first 2 attempts at 44 got away in front of me so I did a few sets of my dowel rod bar trajectory thingy and the next attempts were successful. 50 just didn't quite seem to be there today. I nearly got under it both times but didn't quite succeed. Probably cutting my pull again, need to keep on this.
Power cleans and front squats also feeling heavy, so kept the squats fairly handy. 4 day weekend coming up for Zombie Jesus Day so hopefully I'll be feeling more rested soon. Sleep hasn't been great last few days for whatever reason, I was blaming it on the bruised back but don't think it is anymore. I'd usually suspect a bit of overtraining, don't think I have been but who knows what with this crazy going to maxes every session stuff...
Will have time tomorrow so will hit the ancillary/prehab stuff I've been neglecting then.
Tuesday, April 7, 2009
The makings of a good lifter?
Headed in earlier than usual today. Wasn't expecting too much because I haven't been sleeping well past two nights, in large part due to the enormous bruise I am now sporting on my lower back which is waking me up whenever I roll over at night. At least the bruise isn't stopping me training though.
Today:
Warmup, couple of sets of OHS and DS with bar
Power snatch: 3@25, 2@30, 1@35, 38, 40, miss@42, 42, 43, 44, miss@45, 2@35 x 5
Rack jerk warmup
Rack jerk: 2@35, 1@40, 45, 50, 54, 58, 62, 64, 66, miss@68 x 2, 2@55 x 3
Back squat: 5@55, 3@65, 1@75, 80, 85, 90, 95, 2@76 x 3
Snatch grip special exercise: 3@56 x 3
Power snatches were quite off form, not as precise as usual with the trajectory and a bit of arm pull on a couple, put that down to tiredness. Rack jerks were quite good though, happy with those. 68 is my best from the rack, I didn't quite manage to equal it today but more because of lack of strength than poor technique I think.
Now to watch the 53s in the Europeans for a bit of inspiration :)
Today:
Warmup, couple of sets of OHS and DS with bar
Power snatch: 3@25, 2@30, 1@35, 38, 40, miss@42, 42, 43, 44, miss@45, 2@35 x 5
Rack jerk warmup
Rack jerk: 2@35, 1@40, 45, 50, 54, 58, 62, 64, 66, miss@68 x 2, 2@55 x 3
Back squat: 5@55, 3@65, 1@75, 80, 85, 90, 95, 2@76 x 3
Snatch grip special exercise: 3@56 x 3
Power snatches were quite off form, not as precise as usual with the trajectory and a bit of arm pull on a couple, put that down to tiredness. Rack jerks were quite good though, happy with those. 68 is my best from the rack, I didn't quite manage to equal it today but more because of lack of strength than poor technique I think.
Now to watch the 53s in the Europeans for a bit of inspiration :)
Sunday, April 5, 2009
50 + 67 = Awesome!
Today I headed into the gym with my War Face on.
Warmup, overhead squats, drop snatches
Snatch: 35, 37.35, 40, 42, 44, 46, 48, miss@49, 49, 50, miss@51
C+J warmup
C+J: 40, 45, 50, 54, 58, 61, 64, 66, 67
Front squat: 3@50, 1@60, 1@65, 70, 72.5, 75, 77.5, 2@62.5 x 6
With some scap work supersetted in.
Foam rolling to finish.
Snatches were excellent overall, got a 1kg PR and almost a 2kg one. I've been focusing lately on better extension on the second pull and just getting the bar moving faster - this is paying off I think. The 48kg snatch was the smoothest 48 I've ever done. I missed 49 next, just a bit slow. The next 49 was spot on. I had to fight to hold the 50, because for some odd reason I caught it higher on the left than the right, but I got it. 51 was strange - I pulled well, got under it and locked it out, but it was just slightly too far back and I lost it behind suddenly (I almost never lose behind). I managed to drop the bar on the small of my back, it's slightly bruised but nothing serious hopefully. Reckoned that was a good time to stop as I was probably too shaken to make the lift that day. The fact that I pulled it to height and locked it out means I should get it soon though.
C+Js were good and fairly straightforward. Good form on both lifts to 64. 66 was decent. On 67 the clean recovery was a struggle, and the jerk was a bit messy and out in front, but it wasn't pressed out and I held it. Seemed like a good point to leave it for the day.
My right hip is still very strange, full of knots, hopefully I can get some massage done on it this week, will have at it with the tennis ball later as well.
Warmup, overhead squats, drop snatches
Snatch: 35, 37.35, 40, 42, 44, 46, 48, miss@49, 49, 50, miss@51
C+J warmup
C+J: 40, 45, 50, 54, 58, 61, 64, 66, 67
Front squat: 3@50, 1@60, 1@65, 70, 72.5, 75, 77.5, 2@62.5 x 6
With some scap work supersetted in.
Foam rolling to finish.
Snatches were excellent overall, got a 1kg PR and almost a 2kg one. I've been focusing lately on better extension on the second pull and just getting the bar moving faster - this is paying off I think. The 48kg snatch was the smoothest 48 I've ever done. I missed 49 next, just a bit slow. The next 49 was spot on. I had to fight to hold the 50, because for some odd reason I caught it higher on the left than the right, but I got it. 51 was strange - I pulled well, got under it and locked it out, but it was just slightly too far back and I lost it behind suddenly (I almost never lose behind). I managed to drop the bar on the small of my back, it's slightly bruised but nothing serious hopefully. Reckoned that was a good time to stop as I was probably too shaken to make the lift that day. The fact that I pulled it to height and locked it out means I should get it soon though.
C+Js were good and fairly straightforward. Good form on both lifts to 64. 66 was decent. On 67 the clean recovery was a struggle, and the jerk was a bit messy and out in front, but it wasn't pressed out and I held it. Seemed like a good point to leave it for the day.
My right hip is still very strange, full of knots, hopefully I can get some massage done on it this week, will have at it with the tennis ball later as well.
Saturday, April 4, 2009
Light week and ouchy shoulder boringness
No posts last week because it was light week and things were frankly not very interesting lifting-wise and work was busy. I did go for some massage on Friday the 27th on my incredibly tight right hip and my ouchy right shoulder.
The shoulder turned out to be a spot of tendonitis so it's a good job it was light week anyway. Specifically it was a bit of irritation on the supraspinatus tendon where it goes under the acromion. I think the problem was caused by my old friends weak/inactive scapular retractors/depressors. Their weakness lets the scapula slip outwards at the bottom which makes the spine of the scapula sit downwards more than it should, thus restricting the space under the acromion. So I did a couple of good sessions this week on those plus lots of icing and happily the shoulder now seems in fine form and hopefully will stay that way if I keep that up.
Saturday 28th March (80% singles)
Snatch: 2@30, 1@35, 37.5, 40
Rack jerk: 2@35, 1@40, 45, 50, 50, 54
Front squat: to a single with 64kg
Monday 30th March (80% singles x 3)
Power snatch: 34, 37 x 3
Power clean: 3@37, 1@45, 50 x 3
Back squat: 3@48, 2@60, 1@70, 1@80 x 2
Scap rows, scap pullups, external rotations, prone cobras and some light DB pressing with right shoulder while fosucing on good shoulder posture.
Tuesday 31st March
Snatch: 34, 37, 40, 42
C+J: 35, 40, 45, 50, 53, 56
Front squat: 46, 50, 60, 64, 68
Thursday 2nd April
Snatch: 36, 39, 42, 44, 46, 48, miss@49 x 3, 2@39 x4
Rack jerk: 2@35, 1@40, 45, 50, 55, 60, miss@63, 63, miss@65, 2@51 x 4
Front squat: 3@45, 1@55, 1@60, 65, 70, 74
Plus scap work, some rows and a good lot of foam rolling.
Back to the heavy stuff! Lifts OK but not great, just things not that sharp after a very light week preceding.
Friday 3rd April
Power snatch: 33, 36, 39, 41, 43, 44, 45, miss@46, 2@36 x 4
Power clean: 3@36, 2@45, 50, 55, 57, 59, miss@61 (slow to get under), 2@49 x 4
Snatch grip special exercise: 5 sets of 3 with 54kg
OHS: 2@35, 2@40, 2@45, 2@50, 2@53, 2@55, 1@57, 1@59, 61.
Back squat: 3@50, 1@60, 70, 80, 85, 90, 2@72 x 2.
Not quite my best ever on PS/PC but close to it. Could maybe have gotten more if I pushed it, and could definitely have squatted heavier too but want to leave something in the tank for Sunday, which hopefully will be a good day. I lift better on the weekend for some reason.
Threw in the OHS as a warmup for back squats and because I wanted to see how they're getting on (and no coach within 3 days travel radius to stop me, bwahaha). They're getting on rather well it seems, 61kg is an 8kg PR. I tried for 63 but failed the push press up into position. Still, I know if I can get a snatch overhead and locked out I can bloody well stand up with it for the foreseeable future. I also threw in a few sets of snatch special exercise (pull to knee) because I wasn't sure if my positioning is right when I go for heavy snatch attempts - it feels a bit odd sometimes - seems fine on video though.
Gill did some sterling snatching on Friday, should have taken some video but didn't want to jinx the attempts :)
The shoulder turned out to be a spot of tendonitis so it's a good job it was light week anyway. Specifically it was a bit of irritation on the supraspinatus tendon where it goes under the acromion. I think the problem was caused by my old friends weak/inactive scapular retractors/depressors. Their weakness lets the scapula slip outwards at the bottom which makes the spine of the scapula sit downwards more than it should, thus restricting the space under the acromion. So I did a couple of good sessions this week on those plus lots of icing and happily the shoulder now seems in fine form and hopefully will stay that way if I keep that up.
Saturday 28th March (80% singles)
Snatch: 2@30, 1@35, 37.5, 40
Rack jerk: 2@35, 1@40, 45, 50, 50, 54
Front squat: to a single with 64kg
Monday 30th March (80% singles x 3)
Power snatch: 34, 37 x 3
Power clean: 3@37, 1@45, 50 x 3
Back squat: 3@48, 2@60, 1@70, 1@80 x 2
Scap rows, scap pullups, external rotations, prone cobras and some light DB pressing with right shoulder while fosucing on good shoulder posture.
Tuesday 31st March
Snatch: 34, 37, 40, 42
C+J: 35, 40, 45, 50, 53, 56
Front squat: 46, 50, 60, 64, 68
Thursday 2nd April
Snatch: 36, 39, 42, 44, 46, 48, miss@49 x 3, 2@39 x4
Rack jerk: 2@35, 1@40, 45, 50, 55, 60, miss@63, 63, miss@65, 2@51 x 4
Front squat: 3@45, 1@55, 1@60, 65, 70, 74
Plus scap work, some rows and a good lot of foam rolling.
Back to the heavy stuff! Lifts OK but not great, just things not that sharp after a very light week preceding.
Friday 3rd April
Power snatch: 33, 36, 39, 41, 43, 44, 45, miss@46, 2@36 x 4
Power clean: 3@36, 2@45, 50, 55, 57, 59, miss@61 (slow to get under), 2@49 x 4
Snatch grip special exercise: 5 sets of 3 with 54kg
OHS: 2@35, 2@40, 2@45, 2@50, 2@53, 2@55, 1@57, 1@59, 61.
Back squat: 3@50, 1@60, 70, 80, 85, 90, 2@72 x 2.
Not quite my best ever on PS/PC but close to it. Could maybe have gotten more if I pushed it, and could definitely have squatted heavier too but want to leave something in the tank for Sunday, which hopefully will be a good day. I lift better on the weekend for some reason.
Threw in the OHS as a warmup for back squats and because I wanted to see how they're getting on (and no coach within 3 days travel radius to stop me, bwahaha). They're getting on rather well it seems, 61kg is an 8kg PR. I tried for 63 but failed the push press up into position. Still, I know if I can get a snatch overhead and locked out I can bloody well stand up with it for the foreseeable future. I also threw in a few sets of snatch special exercise (pull to knee) because I wasn't sure if my positioning is right when I go for heavy snatch attempts - it feels a bit odd sometimes - seems fine on video though.
Gill did some sterling snatching on Friday, should have taken some video but didn't want to jinx the attempts :)
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