Ended up training twice today, wanted to get the sessions in since I will probably be off diving the weekend.
Session 1:
Warmup, overhead squats, drop snatches
Snatch: 2@34, 3@37, 2@40, 2@42, 1+miss@44, 2@44, 2@44
Snatch pulls: 2@44, 2@50, 2@53 x 3
PC: 3@40, 3@45, 3@50, 3@54 x 4
Back squat: 5@50, 2@60, 2@70, 2@80, 2@84
Plank holds: 3 1 minute holds with 10kg plate
Good session all in all, I think 44kg is my best snatch double. I missed one rep of the 6, just didn't extend fast enough. Rest were really good form, fast extension, caught them in good position. 54kg is also a personal best on powerclean triples. Took it easy enough on squats, 84kg is heaviest I've done since mumps but didn't feel too heavy. Left it at that because I knew session 2 would be killer.
Session 2:
Jerk warmup, foam rolling
Jerk: 2@35, 2@40, 2@45, 2@50, 2@54 x 4
Power snatch: 2@35 x 2, 2@38, 2@41, 2@41, missx2@41
Clean: 2@45, 2@50, 2@55, 2@60, 2@62 x 3
Clean pulls: 2@52, 2@67, 2@70 x 4
Front squat: 3@45, 3@55, 3@65, 3@70 x 3
Jerks were OK, lockout still improving despite the fact that the shoulder is still wrecked. It may still loosen out a bit over the week, we'll see. Probably could use more massage this week, which I'll get if at all possible time-wise. Physio again tomorrow anyway.
Power snatches so-so, missed the last two just due to fatigue I think.
Cleans were great, added 2kg to last week's weight for another PR. Yay!
Front squat triples are also a 1kg PR, and the first set was very smooth. Based on that there might well be another bit in that soon - not next week though as I think it will be a backoff week.
So, things are getting stronger anyway, this is very good. Snatches and cleans are all on target, and jerks will be soon too once I get this stupid shoulder back to 100%.
Monday, June 29, 2009
Saturday, June 27, 2009
Ho hum
Thursday June 25th
Snatch: 2@34, 2@37, 1@40, 42, 44, 46, miss@46 x 2, 46
Snatch pulls: 2@46, 2@50, 2@52 x 3
Jerk warmup and foam rolling
Rack jerk: 2@35, 2@40, 2@45 x 2, 2@48, 2@50 x 4
Front squats: 2@45, 2@55, 2@62, 2@66 x 3
3 sets of lat pulldowns
Mixed day today - missed some of my heavy snatches, but first time doing singles since before mumps. Turned out I wasn't holding my shoulders quite back enough - last snatch was very easy once I fixed that. Went slightly wider in my jerk grip, getting slightly better with these but lockout is still not as consistent as I'd like. Still, shoulder is not back to 100% yet and things should be a lot better when it is.
Friday June 27th
Snatch: 2@35, 2@38, 2@40 x 4
Power jerk: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@53 x 3
C+J: 2@40, 2@45, 2@50, 2@53 x 3
Clean pulls: 2@53, 2@58, 2@63 x 4
Trap bar deadlifts: 3@bar+40, 3@bar+60, 3@bar+70 x 3
Light snatches day, they were fairly smooth. Added in some power jerks instead of usual push presses - doubles with 53 is good weight for me, getting happier again with weight overhead. Some were good, but still pressed out - there is a bit of a lack of consistency in my drive I think. Same with the C+J jerks. Got to keep working away at it till it comes back. Tiring day with all that lot. Kept clean pulls and the trap bar deads very light in order to not kill myself for 5 x 3 back squats day on Saturday.
Saturday June 28th
Power snatch: 3@30, 3@34, 3@37, 3@39 x 2, 2+1 miss@39 x 2
Snatch pulls from high hang: 3@39, 3@42, 3@45 x 4
Jerk from split: 3@25, 3@30, 3@35, 3@40 x 3
Back squat: 5@50, 5@60, 5@70, 5@75 x 3
Plank holds: 3 x 1 minute with 5kg plate
Nothing too notable here, back squats weight up again, this is where I was pre-mumps. Tough but doable. Hopefully can stick another couple of kgs on that next week.
Should have been doing power snatches from high hang but my torn callous is still in bits so compromised on power snatch from floor and then pulls from the high hang with straps. I shudder to think what sort of condition my hands would be in now with all this pulling without them.
Went for a massage after training, the right shoulder got a very good (and very painful) seeing to so hopefully it will be in good form for next week.
Snatch: 2@34, 2@37, 1@40, 42, 44, 46, miss@46 x 2, 46
Snatch pulls: 2@46, 2@50, 2@52 x 3
Jerk warmup and foam rolling
Rack jerk: 2@35, 2@40, 2@45 x 2, 2@48, 2@50 x 4
Front squats: 2@45, 2@55, 2@62, 2@66 x 3
3 sets of lat pulldowns
Mixed day today - missed some of my heavy snatches, but first time doing singles since before mumps. Turned out I wasn't holding my shoulders quite back enough - last snatch was very easy once I fixed that. Went slightly wider in my jerk grip, getting slightly better with these but lockout is still not as consistent as I'd like. Still, shoulder is not back to 100% yet and things should be a lot better when it is.
Friday June 27th
Snatch: 2@35, 2@38, 2@40 x 4
Power jerk: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@53 x 3
C+J: 2@40, 2@45, 2@50, 2@53 x 3
Clean pulls: 2@53, 2@58, 2@63 x 4
Trap bar deadlifts: 3@bar+40, 3@bar+60, 3@bar+70 x 3
Light snatches day, they were fairly smooth. Added in some power jerks instead of usual push presses - doubles with 53 is good weight for me, getting happier again with weight overhead. Some were good, but still pressed out - there is a bit of a lack of consistency in my drive I think. Same with the C+J jerks. Got to keep working away at it till it comes back. Tiring day with all that lot. Kept clean pulls and the trap bar deads very light in order to not kill myself for 5 x 3 back squats day on Saturday.
Saturday June 28th
Power snatch: 3@30, 3@34, 3@37, 3@39 x 2, 2+1 miss@39 x 2
Snatch pulls from high hang: 3@39, 3@42, 3@45 x 4
Jerk from split: 3@25, 3@30, 3@35, 3@40 x 3
Back squat: 5@50, 5@60, 5@70, 5@75 x 3
Plank holds: 3 x 1 minute with 5kg plate
Nothing too notable here, back squats weight up again, this is where I was pre-mumps. Tough but doable. Hopefully can stick another couple of kgs on that next week.
Should have been doing power snatches from high hang but my torn callous is still in bits so compromised on power snatch from floor and then pulls from the high hang with straps. I shudder to think what sort of condition my hands would be in now with all this pulling without them.
Went for a massage after training, the right shoulder got a very good (and very painful) seeing to so hopefully it will be in good form for next week.
Wednesday, June 24, 2009
Cleantastic
Tuesday 23rd June
Power snatch: warmup sets, 2@40 x 4
Cleans: warmup sets, 2@60 x 4
Clean pulls: warmup sets, 2@69 x 4
Front squat: 3@50, 3@60, 3@65, 3@67 x 3
Plank holds: 3 one minute holds with 5kg
Lots of foam rolling later that evening.
A bit sluggish on the snatches today but cleans were very strong. Have never done 60kg for doubles before so pleased with that.
Shoulder starting to feel a bit better, probably all the Nurofen :)
Power snatch: warmup sets, 2@40 x 4
Cleans: warmup sets, 2@60 x 4
Clean pulls: warmup sets, 2@69 x 4
Front squat: 3@50, 3@60, 3@65, 3@67 x 3
Plank holds: 3 one minute holds with 5kg
Lots of foam rolling later that evening.
A bit sluggish on the snatches today but cleans were very strong. Have never done 60kg for doubles before so pleased with that.
Shoulder starting to feel a bit better, probably all the Nurofen :)
Monday, June 22, 2009
That is how a barbell should be snatched
Today's session was a bit of a masterclass in concentration skills. If you can lift with people hoovering beside you, sawing wood, walking in front of you, and sticking metal poles practically in your face you can lift anywhere.
Went to physio earlier to get the tight right shoulder seen to. Seemingly it is a bit of tendonitis in the subscapularis, possibly caused by a weak infraspinatus, so I've theraband exercised to do for that, will be taking Nurofen for the week, and getting massage on Saturday. However, I'm allowed to train normally, and apparently there's nothing structurally wrong with the shoulder, all should be fixable. Yay!
Monday 22nd June
Jerk warmup, foam rolling dodgy shoulder
Rack jerk: 2@35, 2@40, 2@45, 2@50, 2@54 x 3
Snatch warmup
Snatch: 2@34, 2@37, 2@40, 2@43 x 4 - no misses this week!
Power clean: 3@45, 3@50, 3@53 x 4
Back squats: 4@50, 2@60, 2@70, 2@78 x 3
DB press: 3 sets of 5
Rack jerks are improving a bit I think, but still a bit wobbly at the top of most of the 54s. Annoying but at some point I'll start hitting the timing right again. Feeling stronger overhead, anyway.
Snatches were very good - direct quote from the Butcher, whose praise must be earned. Power cleans also mostly good, apart from one set which was done with people literally wandering all over the platform I was trying to lift on. Squats are feeling nearly as strong as they used to. All in all, a good start to the week's training, especially considering the pandemonium and the torn callous.
Went to physio earlier to get the tight right shoulder seen to. Seemingly it is a bit of tendonitis in the subscapularis, possibly caused by a weak infraspinatus, so I've theraband exercised to do for that, will be taking Nurofen for the week, and getting massage on Saturday. However, I'm allowed to train normally, and apparently there's nothing structurally wrong with the shoulder, all should be fixable. Yay!
Monday 22nd June
Jerk warmup, foam rolling dodgy shoulder
Rack jerk: 2@35, 2@40, 2@45, 2@50, 2@54 x 3
Snatch warmup
Snatch: 2@34, 2@37, 2@40, 2@43 x 4 - no misses this week!
Power clean: 3@45, 3@50, 3@53 x 4
Back squats: 4@50, 2@60, 2@70, 2@78 x 3
DB press: 3 sets of 5
Rack jerks are improving a bit I think, but still a bit wobbly at the top of most of the 54s. Annoying but at some point I'll start hitting the timing right again. Feeling stronger overhead, anyway.
Snatches were very good - direct quote from the Butcher, whose praise must be earned. Power cleans also mostly good, apart from one set which was done with people literally wandering all over the platform I was trying to lift on. Squats are feeling nearly as strong as they used to. All in all, a good start to the week's training, especially considering the pandemonium and the torn callous.
Friday, June 12, 2009
Time to get serious again
Friday 12th June
Snatch warmup
Power snatch: 2@30, 2@34, 2@37, 2@39 x 4
Power clean: 3@35, 3@40, 3@45, 3@50 x 4
Clean pulls: 2@50, 2@55, 2@60, 2@65 x 3
Back squats: 5@40, 5@50, 5@60, 5@65, 5@70 x 3
Still not back to full strength yet but improving. Feeling less shattered after training again, which is nice.
Saturday 13th June
Snatch warmup
Snatch: 2@30, 2@34, 2@37, 2@40, 2@42 x 4
Snatch pulls: 2@42, 2@45, 2@48 x 4
Split jerk: 3@25, 3@30, 2@35 x 4 (as usual, focusing on 'shock absorby' knees)
Push press: 3@40 x 3 (not feeling very strong overhead)
Front squat: up to one double at 55kg, easy squats due to wrecked legs
Not a bad day considering my legs were knackered from squatting. Hungry a lot, quads seem to be growing back. Good!
Monday 15th June
Snatch: 2@34, 2@37, 2@40, 2@43 x 3 (couple of misses)
Snatch pulls: 2@43, 2@45, 2@48 x 3
Power cleans: 3@35, 3@40, 3@45, 3@50, 3@52 x 3
Jerk: 2@35, 2@40, 2@45, 1@45 x 4
First day back to attempting the regular training regime. Good power cleans, but snatches could have been a little more consistent. Last set was the best. Jerks were awful, right shoulder has tightened up again and was stopping me getting a decent lockout. Physio needed!
Tuesday 16th June
Power snatch: 2@30, 2@34, 2@37 x 4 (not at all strong today)
Cleans: 2@37, 2@45, 2@49, 2@53, 2@57 x 4 (decent cleaning)
Clean pulls: 2@57, 2@62 x 4 (not the best, hard to get speed - so stuck with lightish weight)
Front squats: 2@50, 2@57, 2@62, 2@65 x 3 (easier than last week, but not as easy as it should be)
Skipped upper body auxiliary work as I'm not sure how good it'll be for this shoulder.
Wednesday 17th June
Rack Jerk: 3@35, 2@40, 2@45, 2@50 x 4
Snatch: 2@34, 2@34, 2@37, 2@40 x 4
Snatch pulls: 2@40, 2@45, 2@50 x 4
Front squats: 3@50, 3@55, 3@60, 3@65 x 3 (getting better)
Plank holds: 3 holds with 5kg
Was very pleased with jerks today - after a pile of foam rolling the offending shoulder, most specifically around the serratus anterior, was able to jerk pain free. Still going to the physio next week though.
Saturday 20th June - session 1
Power snatch from high hang: 3@25, 3@30, 3@34, 3@37 x 4
Split jerks: 3@25, 3@30, 3@35 x 4
Rack jerks: 2@35, 2@40, 2@45 x 2 (just a small bit, more jerks later)
Push press: 3@35, 3@40, 3@45 x 3 (again, didn't want to tire myself out for later)
Saturday 20th June - session 2
Snatch: 2@34, 1@37, 39, 41
Snatch pulls: 2@41, 2@45, 2@50 x 4
Rack jerks: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@54 x 4
Clean pulls: 2@50, 2@55, 2@60, 2@65, 2@68 x 4
Back squats: 5@50, 5@60, 5@65, 5@70, 5@73 x 3
3 plank holds with 5kg plate
Again, foam rolling before jerking, they weren't too bad today. Session 2 did not go as planned because I ripped a callous on my snatch warmups, so taped it and did rack jerks, pulls and squats instead of the plan. Not sure why it ripped, I have been taking care of my callouses. Stupid hang power snatches must have weakened the skin :( Hopefully it will be OK to train on Monday with it taped up.
Snatch warmup
Power snatch: 2@30, 2@34, 2@37, 2@39 x 4
Power clean: 3@35, 3@40, 3@45, 3@50 x 4
Clean pulls: 2@50, 2@55, 2@60, 2@65 x 3
Back squats: 5@40, 5@50, 5@60, 5@65, 5@70 x 3
Still not back to full strength yet but improving. Feeling less shattered after training again, which is nice.
Saturday 13th June
Snatch warmup
Snatch: 2@30, 2@34, 2@37, 2@40, 2@42 x 4
Snatch pulls: 2@42, 2@45, 2@48 x 4
Split jerk: 3@25, 3@30, 2@35 x 4 (as usual, focusing on 'shock absorby' knees)
Push press: 3@40 x 3 (not feeling very strong overhead)
Front squat: up to one double at 55kg, easy squats due to wrecked legs
Not a bad day considering my legs were knackered from squatting. Hungry a lot, quads seem to be growing back. Good!
Monday 15th June
Snatch: 2@34, 2@37, 2@40, 2@43 x 3 (couple of misses)
Snatch pulls: 2@43, 2@45, 2@48 x 3
Power cleans: 3@35, 3@40, 3@45, 3@50, 3@52 x 3
Jerk: 2@35, 2@40, 2@45, 1@45 x 4
First day back to attempting the regular training regime. Good power cleans, but snatches could have been a little more consistent. Last set was the best. Jerks were awful, right shoulder has tightened up again and was stopping me getting a decent lockout. Physio needed!
Tuesday 16th June
Power snatch: 2@30, 2@34, 2@37 x 4 (not at all strong today)
Cleans: 2@37, 2@45, 2@49, 2@53, 2@57 x 4 (decent cleaning)
Clean pulls: 2@57, 2@62 x 4 (not the best, hard to get speed - so stuck with lightish weight)
Front squats: 2@50, 2@57, 2@62, 2@65 x 3 (easier than last week, but not as easy as it should be)
Skipped upper body auxiliary work as I'm not sure how good it'll be for this shoulder.
Wednesday 17th June
Rack Jerk: 3@35, 2@40, 2@45, 2@50 x 4
Snatch: 2@34, 2@34, 2@37, 2@40 x 4
Snatch pulls: 2@40, 2@45, 2@50 x 4
Front squats: 3@50, 3@55, 3@60, 3@65 x 3 (getting better)
Plank holds: 3 holds with 5kg
Was very pleased with jerks today - after a pile of foam rolling the offending shoulder, most specifically around the serratus anterior, was able to jerk pain free. Still going to the physio next week though.
Saturday 20th June - session 1
Power snatch from high hang: 3@25, 3@30, 3@34, 3@37 x 4
Split jerks: 3@25, 3@30, 3@35 x 4
Rack jerks: 2@35, 2@40, 2@45 x 2 (just a small bit, more jerks later)
Push press: 3@35, 3@40, 3@45 x 3 (again, didn't want to tire myself out for later)
Saturday 20th June - session 2
Snatch: 2@34, 1@37, 39, 41
Snatch pulls: 2@41, 2@45, 2@50 x 4
Rack jerks: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@54 x 4
Clean pulls: 2@50, 2@55, 2@60, 2@65, 2@68 x 4
Back squats: 5@50, 5@60, 5@65, 5@70, 5@73 x 3
3 plank holds with 5kg plate
Again, foam rolling before jerking, they weren't too bad today. Session 2 did not go as planned because I ripped a callous on my snatch warmups, so taped it and did rack jerks, pulls and squats instead of the plan. Not sure why it ripped, I have been taking care of my callouses. Stupid hang power snatches must have weakened the skin :( Hopefully it will be OK to train on Monday with it taped up.
Wednesday, June 10, 2009
Low skill, low intensity, low volume
So the mumps had me out for over 2 weeks, which was great fun. At least the weather was good!
Did easy training sessions to try and get back into the swing of lifting last Friday, Sunday and Monday. Today was the first one even resembling a decent session.
Wednesday 10th June
Snatch warmup
Snatch: 2@34, 2@37, 2@40 x 4
Snatch pulls: 2@40, 2@44, 2@48 x 3
C+J warmup
C+J: 1+2@35, 1+2@40, 1@2@45, 1+2@49 x 3
Front Squats: 2@45, 2@55, 2@65 x 3
Still tired and weak but getting back to it!
Did easy training sessions to try and get back into the swing of lifting last Friday, Sunday and Monday. Today was the first one even resembling a decent session.
Wednesday 10th June
Snatch warmup
Snatch: 2@34, 2@37, 2@40 x 4
Snatch pulls: 2@40, 2@44, 2@48 x 3
C+J warmup
C+J: 1+2@35, 1+2@40, 1@2@45, 1+2@49 x 3
Front Squats: 2@45, 2@55, 2@65 x 3
Still tired and weak but getting back to it!
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