Wednesday 22nd July
Power snatch; 4@25, 2@30, 2@35, 2@38, 2@41, 1+miss@43, 2@41 x 3
Behind the neck jerks: 3@40, 3@45, 2@50, 5@55, 2@59 x 4
Front squat: 2@50, 2@55, 2@60, 2@67, 2@72 x 3
Press: 5@32 x 3
Lat pulldowns 5 x 3
A reasonably nice easy day. Power snatches were a bit flaky - I tried a double with 43 and it wasn't quite there, so had to drop back down... but third day in a row training and probably not 100% sharp.
BTN jerks on the other hand were sharp, nice and fast with a good lockout on every one. The first set of 59s I actually did thinking it was 54kg, I was using a 20kg bar because we'd run out of 15kg ones and forgot to compensate. Once this was pointed out I promptly missed my next attempt at the same weight, before getting the next 3 sets done perfectly. See, all in the brain!
Thursday 23rd July
Snatch (light day): 2@33, 2@37, 2@40 x 4
Power Jerk: 3@25, 3@35, 2@40, 2@45, 2@59, 2@53 x 2, 2@56 x 3.
C+J: warmup sets, 2@55 x 3
Trap bar deadlifts: warmup sets, 3@90 x 3 (plus weight of trap bar)
OK day, power jerks strong but a bit wobbly at top of a couple of them, mainly due to losing focus - got to be better on this, even when I think the lift is easy. C+Js were fine, cleans easy and jerks were good.
Friday 24th July
Power snatch from high hang: warmup sets, 3@40, 3@40, 3@40, miss+1+miss@40
Snatch pulls: warmup sets, 2@53 x 4
Split jerks: warmup sets, 3@35 x 4
Back squats: warmup sets, 5@80 x 3
Think that's the first time I've managed 40 x 3 on the hang power snatches. Yay! Another kilo on the back squat 5s.
Monday 27th July
Snatch warmup
Snatch: warmup sets, 2@44 x 4
Jerks from split: warmup sets, 3@35 x 4
Plank holds, abs, back extensions
All my reps in the snatches, yay. Felt really good, all caught in good position and easy.
Skipped squats just this once to leave something in the tank for Tuesday.
Have swapped jerks from split at the end of the week with power cleans at the start, also in order to have more in the tank for snatches at the start of the week, and to get me in the groove for rack jerks on Tuesdays. Also dropping most of my pulls (we just think I've run the course of them for the moment and am doing plenty of volume), so that makes this a nice easy session.
Tuesday 28th July
Snatch to max: 2@34, 2@37, 1@40, 42, 44, 46, miss@48, 48, 49, miss@50 x 3
Rack jerks: 3@35, 2@40, 2@45, 1@49, 1@53, 1@56, 1@56, 1@58, 1@60, 1@62, 1@62
Clean: 2@45, 2@49, 2@54, 2@58, 2@61, 2@64 x 3
Front squat: warmup sets, 3@73 x 3
Good day today - snatched well, and managed to hit 49kg which is only 1kg under my best and considering I haven't snatched over 46 since April pretty pleased with that. Missed 50 3 times, was close the second time but not quite. I've got to stop poking my head forward when receiving the bar. I was also cutting my pull a bit on the heavier snatches, which I have stopped doing on the lighter ones. A timing thing to work on. There is definitely more there now.
Good jerks too, apparently a little wobble at the top of the 62s but still, a lot heavier than I was able to jerk last week. Clean doubles heavy, but good form overall. Harry is bored with my cleans now because I never miss anymore, even when doing doubles at 3kg under my personal best. Ah well, he will have to live with it.
Front squats tough after all that - yet another PR triple on those.
Friday, July 24, 2009
Tuesday, July 21, 2009
Everything according to plan (except jerks)
Tuesday 21st July
Snatch: 2@33, 2@36, 1@38, 1@40, 1@42, 1@44, 1@46, 1@46, miss@46, miss@46, 1@46
Rack jerk: 2@35, 2@40, 2@45, 1@49, 53, 56, 56, 58, 58, 58, 55, 55.
Cleans: 2@40, 2@45, 2@50, 2@55, 2@60, 2@63 x 4
Front squats: 3@45, 3@55, 3@62, 3@68, 3@72 x 3
Change on last few weeks in this session - this is usually power snatches and behind the neck jerks and we've changed to snatch and rack jerk singles. This is usually a good training day, I'm sharp from previous day snatching but not exhausted from heavy cleaning and squatting.
This worked reasonably well. Snatches were nice and sharp. Missed 2 reps at the top weight, one overpulled and one underpulled. More practice with heavyish snatches will likely sort this out.
Rack jerks weren't great though, much shakier than those weights should be - again something's going wrong with the drive, still trying to figure out what. It might actually be a couple of things, Harry thinks I'm dipping too deep before I drive, which I probably am, and it also occurred to me late on that I might be driving from my toes, rather than my heels. If I could only get the same power in these as I am in my power jerks the numbers would be much, much better. I wonder if switching some jerk assistance exercises into my Monday's training might sharpen me up a bit for Tuesday's jerks. This is all most likely in my head, of course.
Cleans all fine, added another set of doubles on last week, and did another kilo on the front squat triples so the leg strength still seems to be coming along according to plan.
Snatch: 2@33, 2@36, 1@38, 1@40, 1@42, 1@44, 1@46, 1@46, miss@46, miss@46, 1@46
Rack jerk: 2@35, 2@40, 2@45, 1@49, 53, 56, 56, 58, 58, 58, 55, 55.
Cleans: 2@40, 2@45, 2@50, 2@55, 2@60, 2@63 x 4
Front squats: 3@45, 3@55, 3@62, 3@68, 3@72 x 3
Change on last few weeks in this session - this is usually power snatches and behind the neck jerks and we've changed to snatch and rack jerk singles. This is usually a good training day, I'm sharp from previous day snatching but not exhausted from heavy cleaning and squatting.
This worked reasonably well. Snatches were nice and sharp. Missed 2 reps at the top weight, one overpulled and one underpulled. More practice with heavyish snatches will likely sort this out.
Rack jerks weren't great though, much shakier than those weights should be - again something's going wrong with the drive, still trying to figure out what. It might actually be a couple of things, Harry thinks I'm dipping too deep before I drive, which I probably am, and it also occurred to me late on that I might be driving from my toes, rather than my heels. If I could only get the same power in these as I am in my power jerks the numbers would be much, much better. I wonder if switching some jerk assistance exercises into my Monday's training might sharpen me up a bit for Tuesday's jerks. This is all most likely in my head, of course.
Cleans all fine, added another set of doubles on last week, and did another kilo on the front squat triples so the leg strength still seems to be coming along according to plan.
Wednesday, July 15, 2009
Backoff week and the quest for jerk mojo
So the week from the 6th July to the 11th of July was a backoff week, and too boring to write about really, usual stuff at slightly reduced volume and weight. More physio-ing on the Tuesday, just more of the same as the previous fortnight.
Monday 13th July
Snatch warmup
Snatch: 2@34, 2@38, miss+1@41, 1+miss@44, 2@44, miss+1@44, 2@44
Snatch pulls: 2@44, 2@49, 2@53 x 4
Power cleans: 3@35, 3@42, 3@47, 3@52, 3@55 x 4
Back squat: warmups, 2@85 x 3
Press: warmups, 5@31 x 3
A good day for the most part. I was very tired due to a bout of insomnia which had my snatch form a bit all over the place, hence the two missed reps, but they were strong. Power cleans also felt strong (PR there).
Tuesday 14th July
Power snatch: 2@25 x 2, 2@30, 2@34, 2@38, 2@40, 2@42 x 4
BTN Jerk: 3@35, 3@40, 2@45, 2@50, 2@54, 2@58 x 3
Cleans: 2@45, 2@50, 2@55, 2@60, 2@63 x 3
Clean pulls: 2@63, 2@70 x 3
Front squat: warmup sets, 3@71 x 3
3 1 minute weighted plank holds
Very happy with all this, much better than the Monday thanks to a good night's sleep. PRs on the behind the neck jerks (I am liking these) and the clean doubles (they were tough but considering 67kg is my best clean single they should have been). Front squats were, another triples PR.
Thursday 16th July
Snatch: 2@35, 2@35, 2@39, 2@41, 2@43, 1@45 x 5
Snatch pulls: 2@45, 2@53 x 3, 2@56
Rack jerks: 2@40, 2@45, 1@50, 54, 54, 56 x 5
Front squat: 2@40, 2@50, 2@60, 2@70 x 3
Still tired and sore from Tuesday. Snatches started off pretty messy, although by the end they were much better. A bit disappointed in the jerks - 56kg harder than it should be, but then this is the first time I've done singles since pre-mumps, and overhead strength is coming back well. Just need to get the knack of the drive back. Decided to rejig the week's training a little bit in light of previous couple of weeks - in future single snatches and rack jerks will happen on Tuesdays when I should be fresher.
Friday 17th July
Snatch (light day): 2@34, 2@37, 2@40 x4
Power jerks: 2@35, 3@40, 3@45, 2@49, 2@53, 2@55 x 4
C+J: 2@35, 2@42, 3@47, 2@51, 2@54 x 4
Clean pulls: 2@54, 2@60, 2@65, 2@70 x 4
Trap bar deadlifts: 3@50, 3@80, 2@90 x 3 (plus weight of the bar)
A decent day, snatches were much more on form and felt very easy. Power jerks for 55kg doubles were great overall (one dodgy rep but most were good form). C+Js also good, cleans easy and jerks feeling better than Thursday.
Byrdie was down training, always good inspiration, especially for jerks. If I can get my drive as consistent as Cathal's and stop rushing it that will be my current woes fixed.
Saturday 18th July
Power snatch from high hang: 3@25, 3@30, 3@35, 3@39 x 4 (one missed rep of the 12, used straps)
Jerk from split: warmup sets, 3@40 x 4
Back squat: warmup sets, 5@79 x 3
Not a bad day, in a serious rush so left out usual plank holds. Power snatches were a little messy but they were good heavy triples. Shoulders absolutely killing me for the split jerks from all the jerking on Friday. Squats fairly strong, that's another 2kg on the working weight for 5s. All good there.
Monday 20th July
Snatch: 2@34, 2@38, 2@41, 2@43, miss+1@45, 1+miss@45, miss+1@45, 1+miss@45
Snatch pulls: 2@45, 2@50, 2@53 x 4
Power cleans: 3@40 x 2, 3@45, 3@50, 3@54, 3@56 x 4
Back squats (light day): 5@50, 2@60, 2@70, 2@80 x 3
Plank holds - 3 1 minute holds with 10kg plate
Overreached myself a bit on snatches there, only got half my reps on the working weight. Bad lifter. Power cleans were great, another kilo up there. Back squats ferociously hard, so kept them light today, it'll be hard front squats tomorrow and they're the important thing at the moment.
Monday 13th July
Snatch warmup
Snatch: 2@34, 2@38, miss+1@41, 1+miss@44, 2@44, miss+1@44, 2@44
Snatch pulls: 2@44, 2@49, 2@53 x 4
Power cleans: 3@35, 3@42, 3@47, 3@52, 3@55 x 4
Back squat: warmups, 2@85 x 3
Press: warmups, 5@31 x 3
A good day for the most part. I was very tired due to a bout of insomnia which had my snatch form a bit all over the place, hence the two missed reps, but they were strong. Power cleans also felt strong (PR there).
Tuesday 14th July
Power snatch: 2@25 x 2, 2@30, 2@34, 2@38, 2@40, 2@42 x 4
BTN Jerk: 3@35, 3@40, 2@45, 2@50, 2@54, 2@58 x 3
Cleans: 2@45, 2@50, 2@55, 2@60, 2@63 x 3
Clean pulls: 2@63, 2@70 x 3
Front squat: warmup sets, 3@71 x 3
3 1 minute weighted plank holds
Very happy with all this, much better than the Monday thanks to a good night's sleep. PRs on the behind the neck jerks (I am liking these) and the clean doubles (they were tough but considering 67kg is my best clean single they should have been). Front squats were, another triples PR.
Thursday 16th July
Snatch: 2@35, 2@35, 2@39, 2@41, 2@43, 1@45 x 5
Snatch pulls: 2@45, 2@53 x 3, 2@56
Rack jerks: 2@40, 2@45, 1@50, 54, 54, 56 x 5
Front squat: 2@40, 2@50, 2@60, 2@70 x 3
Still tired and sore from Tuesday. Snatches started off pretty messy, although by the end they were much better. A bit disappointed in the jerks - 56kg harder than it should be, but then this is the first time I've done singles since pre-mumps, and overhead strength is coming back well. Just need to get the knack of the drive back. Decided to rejig the week's training a little bit in light of previous couple of weeks - in future single snatches and rack jerks will happen on Tuesdays when I should be fresher.
Friday 17th July
Snatch (light day): 2@34, 2@37, 2@40 x4
Power jerks: 2@35, 3@40, 3@45, 2@49, 2@53, 2@55 x 4
C+J: 2@35, 2@42, 3@47, 2@51, 2@54 x 4
Clean pulls: 2@54, 2@60, 2@65, 2@70 x 4
Trap bar deadlifts: 3@50, 3@80, 2@90 x 3 (plus weight of the bar)
A decent day, snatches were much more on form and felt very easy. Power jerks for 55kg doubles were great overall (one dodgy rep but most were good form). C+Js also good, cleans easy and jerks feeling better than Thursday.
Byrdie was down training, always good inspiration, especially for jerks. If I can get my drive as consistent as Cathal's and stop rushing it that will be my current woes fixed.
Saturday 18th July
Power snatch from high hang: 3@25, 3@30, 3@35, 3@39 x 4 (one missed rep of the 12, used straps)
Jerk from split: warmup sets, 3@40 x 4
Back squat: warmup sets, 5@79 x 3
Not a bad day, in a serious rush so left out usual plank holds. Power snatches were a little messy but they were good heavy triples. Shoulders absolutely killing me for the split jerks from all the jerking on Friday. Squats fairly strong, that's another 2kg on the working weight for 5s. All good there.
Monday 20th July
Snatch: 2@34, 2@38, 2@41, 2@43, miss+1@45, 1+miss@45, miss+1@45, 1+miss@45
Snatch pulls: 2@45, 2@50, 2@53 x 4
Power cleans: 3@40 x 2, 3@45, 3@50, 3@54, 3@56 x 4
Back squats (light day): 5@50, 2@60, 2@70, 2@80 x 3
Plank holds - 3 1 minute holds with 10kg plate
Overreached myself a bit on snatches there, only got half my reps on the working weight. Bad lifter. Power cleans were great, another kilo up there. Back squats ferociously hard, so kept them light today, it'll be hard front squats tomorrow and they're the important thing at the moment.
Saturday, July 4, 2009
Let us not speak of snatches...
Wednesday 1st July
Snatch warmup
2@35, x 2, 1@38, 1@4, 1@44, miss@46 x 2, miss@44, call it a day
Snatch pulls: 2@44, 4@49, 2@53 x 4
Behind the neck jerks: 2@35, 2@40, 2@45, 2@50, 2@54, 2@57 x 4
Front squat: 3@45, 2@55, 2@65, 2@70 x 3
Lat pulldowns: 3 x 5
DB press: 3 x 5
So, bit of a disaster on snatches, supposed to be heavy singles day but just not there today - blame fatigue. This is at the end of a few good heavy weeks of training so no surprise really. Sleep has also been in shorter supply than I'd like. It'll be fine again after a recovery week next week.
Shoulder was sore - I had physio on it on Tuesday - but behind the neck jerks proved no problem, likely due to the wider grip. 57kg doubles is the heaviest I've ever done on these, so not weak overhead anymore.
Friday 3rd July
Snatch warmup
Snatch (light doubles day): 2@34, 2@37, miss x 2@40, 2@40, miss+1@40
Power jerk: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@55, 2@54 x 3
C+J: 2@35, 2@40, 2@45, 2@50, 2@55 x 4
Clean pulls: 2@55, 2@60, 2@65, 2@70 x 4
Trap bar deadlifts: 3@bar+50, 3@70, 3@90 x 3
Another ropy snatch day, missed half my work reps at what should be very manageable weight. Tired. Both power jerks and C+Js were great though, no shoulder pain, it seems to have loosened out a lot now.
Saturday 4th July
Snatch warmup
Power snatch: 3@25, 3@29, 3@33, 3@36, 3@39, 1+miss+1@39, 1+miss+1@39, 3@39
Snatch pulls from high hang: 3@39, 3@42, 3@45 x 4
Jerk from split: 3@25, 3@30, 3@35 x 4
Back squat: 5@50, 5@60, 5@68, 5@73, 5@77 x 3
Plank holds: 3 1 minute holds with 10kg plate
Yet again power snatch misses that shouldn't have been - some reps were very good though. Just need to be more consistent with the speed on the second pull. Usual light jerks from split, working on landing lightly and using knees to absorb shock rather than arms - all fine. Sore shoulders, but just DOMS from Friday.
Upped weight on back squats again, leg strength seems to be coming along nicely, which is the main point of training at the moment - and it's already starting to show in all the C+J related lifts so I'm well pleased.
Snatch warmup
2@35, x 2, 1@38, 1@4, 1@44, miss@46 x 2, miss@44, call it a day
Snatch pulls: 2@44, 4@49, 2@53 x 4
Behind the neck jerks: 2@35, 2@40, 2@45, 2@50, 2@54, 2@57 x 4
Front squat: 3@45, 2@55, 2@65, 2@70 x 3
Lat pulldowns: 3 x 5
DB press: 3 x 5
So, bit of a disaster on snatches, supposed to be heavy singles day but just not there today - blame fatigue. This is at the end of a few good heavy weeks of training so no surprise really. Sleep has also been in shorter supply than I'd like. It'll be fine again after a recovery week next week.
Shoulder was sore - I had physio on it on Tuesday - but behind the neck jerks proved no problem, likely due to the wider grip. 57kg doubles is the heaviest I've ever done on these, so not weak overhead anymore.
Friday 3rd July
Snatch warmup
Snatch (light doubles day): 2@34, 2@37, miss x 2@40, 2@40, miss+1@40
Power jerk: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@55, 2@54 x 3
C+J: 2@35, 2@40, 2@45, 2@50, 2@55 x 4
Clean pulls: 2@55, 2@60, 2@65, 2@70 x 4
Trap bar deadlifts: 3@bar+50, 3@70, 3@90 x 3
Another ropy snatch day, missed half my work reps at what should be very manageable weight. Tired. Both power jerks and C+Js were great though, no shoulder pain, it seems to have loosened out a lot now.
Saturday 4th July
Snatch warmup
Power snatch: 3@25, 3@29, 3@33, 3@36, 3@39, 1+miss+1@39, 1+miss+1@39, 3@39
Snatch pulls from high hang: 3@39, 3@42, 3@45 x 4
Jerk from split: 3@25, 3@30, 3@35 x 4
Back squat: 5@50, 5@60, 5@68, 5@73, 5@77 x 3
Plank holds: 3 1 minute holds with 10kg plate
Yet again power snatch misses that shouldn't have been - some reps were very good though. Just need to be more consistent with the speed on the second pull. Usual light jerks from split, working on landing lightly and using knees to absorb shock rather than arms - all fine. Sore shoulders, but just DOMS from Friday.
Upped weight on back squats again, leg strength seems to be coming along nicely, which is the main point of training at the moment - and it's already starting to show in all the C+J related lifts so I'm well pleased.
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