So, here goes the competition phase for Seniors. I've no idea what's going to happen over the next few weeks as Harry is being his usual enigmatic self. All I know is apparently I'm going to have a lot more opportunities to attempt maxes. Starting today.
The format of today was to take 30 minutes, work to the best weight I can manage for an exercise, then drop back to do doubles at 80% of the best weight done for the rest of the 30 minutes. Long enough session.
Power snatch: 3@25, 1@30, 35, 37.5, 40, 42, 44, miss@46, miss@45, 2@35 x 7
Rack jerk: 2@35, 1@40, 45, 50, 55, 59, 62, 65, 67, 68 (new PR), miss@69, 2@54
Back squat: 5@50, 2@60, 1@70, 80,. 90, 93, 96, 2@76 x 3
Finished with some foam rolling. Session is just too long already to be doing ancillary work, I will do a dedicated ancillary session at some stage this week.
Was feeling a bit fresher today than on Saturday, after a very lazy weekend.
Power snatches not particularly amazing, have done 46 before once but just couldn't quite get enough speed on the bar today. Rack jerks were all nice and solid, 68 was no problem. 69 was pretty close to being locked out and I reckon it'll happen soon enough. I'm getting a much better and more controlled drive and the bar isn't going out in front of me the way it was. I've also been working on getting a better receiving position at the bottom and rotating the shoulders back, so that seems to be working out. Yay!
Monday, March 23, 2009
Saturday, March 21, 2009
Fatigue makes cowards of us all
Saturday March 20th
Warmup, overhead squats, drop snatches
Snatch: 2@34, 1@37, 40, 43, 46, 46, miss@46, 46, 46, 46
Jerk warmup/skill
Rack jerk (one behind neck, one in front): 35, 40, 45, 50, 54, miss@56, 56 x 6
Front squat: 3@35, 2@50, 2@60, 2@64, 2@68 x 3
Ancillary:
Lunges: 2 x 6 each side @35
DB curls: 2 x 8
Good stretch and foam rolling session - my quadratus lumborums are getting a bit tight
Strange day today. Absolutely bolloxed since yesterday, clearly I poleaxed myself altogether with the cleans and back squats I did on Thursday - this is what I get for mucking with the ordering of the sessions. Still, lifting didn't go too badly.
Snatching was strange, I made 5 of my 6 singles as opposed to 4 of the 6 last week, so that's improvement. Unfortunately, I had an audience of half a dozen assorted coaches and referees who were down for a committee meeting and of course most them were offering their various opinions on my starting position, extension and so on. The one miss was caused mostly by me trying for better extension and then being too slow to get under the bar.
Rack jerks were tough, mostly the behind the neck ones because I'm still not that good at them. Still, reasonably strong.
Had planned to train tomorrow but in light of how I'm feeling will be taking it off and training on Monday.
Warmup, overhead squats, drop snatches
Snatch: 2@34, 1@37, 40, 43, 46, 46, miss@46, 46, 46, 46
Jerk warmup/skill
Rack jerk (one behind neck, one in front): 35, 40, 45, 50, 54, miss@56, 56 x 6
Front squat: 3@35, 2@50, 2@60, 2@64, 2@68 x 3
Ancillary:
Lunges: 2 x 6 each side @35
DB curls: 2 x 8
Good stretch and foam rolling session - my quadratus lumborums are getting a bit tight
Strange day today. Absolutely bolloxed since yesterday, clearly I poleaxed myself altogether with the cleans and back squats I did on Thursday - this is what I get for mucking with the ordering of the sessions. Still, lifting didn't go too badly.
Snatching was strange, I made 5 of my 6 singles as opposed to 4 of the 6 last week, so that's improvement. Unfortunately, I had an audience of half a dozen assorted coaches and referees who were down for a committee meeting and of course most them were offering their various opinions on my starting position, extension and so on. The one miss was caused mostly by me trying for better extension and then being too slow to get under the bar.
Rack jerks were tough, mostly the behind the neck ones because I'm still not that good at them. Still, reasonably strong.
Had planned to train tomorrow but in light of how I'm feeling will be taking it off and training on Monday.
Friday, March 20, 2009
Triples = Cardio
Thursday 19th March
Warmup, 2 sets OHS with bar
C+J warmup
C+J: 2@35, 1@40, 45, 50, 54, 58, 61 x 4 singles
Hang power snatch: 3@30, 3@35, 3@40 x 4, 2+0@40 (missed last rep)
Back squat: 5@50, 2@60, 2@70, 2@80, 2@85 x 6
Jerk supports: 3 secs@100, 3 secs@110 x 4
Leg curls, 4 sets
Decided to change order of workouts here, should have really been heavy snatch singles day but that'll be better on Saturday after I've had a rest day on Friday.
C+Js were good, 61kg is a pretty decent weight to be doing 4 singles at (about 94% of best) and a kilo progress over last week.
Hang power snatches were a bit messy and hard but bar speed was mostly fine. 40kg is probably my limit on this for the next while though (82% of best snatch. Sigh).
I'm really doing much too high %s of best lifts too often at the moment by normal standards. I'm presuming I'm being let away with it because Harry thinks my previous maxes don't reflect what I'm going to be capable of soon after a bit of tapering. Fingers crossed.
Warmup, 2 sets OHS with bar
C+J warmup
C+J: 2@35, 1@40, 45, 50, 54, 58, 61 x 4 singles
Hang power snatch: 3@30, 3@35, 3@40 x 4, 2+0@40 (missed last rep)
Back squat: 5@50, 2@60, 2@70, 2@80, 2@85 x 6
Jerk supports: 3 secs@100, 3 secs@110 x 4
Leg curls, 4 sets
Decided to change order of workouts here, should have really been heavy snatch singles day but that'll be better on Saturday after I've had a rest day on Friday.
C+Js were good, 61kg is a pretty decent weight to be doing 4 singles at (about 94% of best) and a kilo progress over last week.
Hang power snatches were a bit messy and hard but bar speed was mostly fine. 40kg is probably my limit on this for the next while though (82% of best snatch. Sigh).
I'm really doing much too high %s of best lifts too often at the moment by normal standards. I'm presuming I'm being let away with it because Harry thinks my previous maxes don't reflect what I'm going to be capable of soon after a bit of tapering. Fingers crossed.
Wednesday, March 18, 2009
While the cat's away...
My coach, the Butcher, has abandoned me for the week while he's off at the EUs.
I took Sunday to Tuesday this week off training as I was away diving in Galway, so before I headed I did a double session on Saturday. I was given the plan below to do. I didn't think it looked too bad, but I'd done a pretty tough week's training leading up to it and and once I snatched to my max weight I was pretty wrecked for the rest of it.
Saturday 14th March
Session 1:
Warmup, overhead squats, drop snatches
Snatch: 2@33, 1@36, 39, 42, 44, 46, 48, miss@50 x 3, 2@38 x 3 (missed some of the reps on the doubles, very ropy)
Front squat: 3@40, 2@50, 1@60, 1@64, 1@67
Session 2:
Snatch 3 heavy singles: Wasn't able to snatch 44, tried twice and failed (couldn't believe it). Did 3 singles with 42kg in the end.
C+J: up to a top single at 63kg. Tough but good jerk. Happy to be able to get it while that fatigued. Jumped back a fair bit on the clean... got to work on this.
Squatted up to 2@85 x 6, heaviest doubles I have done on back squat. Not as hard as I thought they'd be.
Was a bit annoyed at how my snatching went to pieces after the 50kg attempts. Still, it was good to try the weight. 2 of the three attempts were very close, I got the height and locked it out but it was just a bit forward out of position. I will get it soon. And more.
Wednesday 18th March
Warmup, overhead squats, drop snatches
Snatch: 2@33, 2@37, 2@40, 2@43 x 4, 0+0@43, 1+0@43
Jerk warmup
Front squat+ Jerk: 2@35, 1@40, 45, 50, 55, 57.5 x 6 singles
Front squat: 2@63, 2@68 x 3
Plus some ab work and 3 sets of seated DB presses.
All fairly OK except snatches went to crap for the last 2 sets. Ah well, they were pretty heavy doubles. I've had about enough of this whole volume lark now, but I think I get to start dropping it back either next week or the week after.
I took Sunday to Tuesday this week off training as I was away diving in Galway, so before I headed I did a double session on Saturday. I was given the plan below to do. I didn't think it looked too bad, but I'd done a pretty tough week's training leading up to it and and once I snatched to my max weight I was pretty wrecked for the rest of it.
Saturday 14th March
Session 1
- Snatch (30 mins): Up to max (for the day!) then 80% for doubles to make up time
- Front Squat: Up to 85% of your best FS (approximately, err on the side of caution)
30-40 minutes rest
Session 2
- Snatch: Work up to a top set for 3 x singles (again err on the sideof caution, make the heavy, butmake the lifts)
- Clean & Jerk: Work up to a top single for approx 61-63kg depending on form
- Back Squat: Work up to a top weight for 6 sets of 2 (heavy, but not abominably heavy!)
Session 1:
Warmup, overhead squats, drop snatches
Snatch: 2@33, 1@36, 39, 42, 44, 46, 48, miss@50 x 3, 2@38 x 3 (missed some of the reps on the doubles, very ropy)
Front squat: 3@40, 2@50, 1@60, 1@64, 1@67
Session 2:
Snatch 3 heavy singles: Wasn't able to snatch 44, tried twice and failed (couldn't believe it). Did 3 singles with 42kg in the end.
C+J: up to a top single at 63kg. Tough but good jerk. Happy to be able to get it while that fatigued. Jumped back a fair bit on the clean... got to work on this.
Squatted up to 2@85 x 6, heaviest doubles I have done on back squat. Not as hard as I thought they'd be.
Was a bit annoyed at how my snatching went to pieces after the 50kg attempts. Still, it was good to try the weight. 2 of the three attempts were very close, I got the height and locked it out but it was just a bit forward out of position. I will get it soon. And more.
Wednesday 18th March
Warmup, overhead squats, drop snatches
Snatch: 2@33, 2@37, 2@40, 2@43 x 4, 0+0@43, 1+0@43
Jerk warmup
Front squat+ Jerk: 2@35, 1@40, 45, 50, 55, 57.5 x 6 singles
Front squat: 2@63, 2@68 x 3
Plus some ab work and 3 sets of seated DB presses.
All fairly OK except snatches went to crap for the last 2 sets. Ah well, they were pretty heavy doubles. I've had about enough of this whole volume lark now, but I think I get to start dropping it back either next week or the week after.
Thursday, March 12, 2009
Weights are heavy (quelle surprise)
Today was hard, third day in a row heavy training for me. Nobody else seemed to be in terribly good form either, apart from the Butcher, who derived his usual amusement from our plight.
Thursday 12th March
OHS, drop snatches
Snatch Combo: 30, 35, 39, 42 x 3 (86% of best snatch)
Snatch balance: 2@35, 2@40, 2@45, 2@48, 2@50 x 3
Quick clean warmup
Cleans: 2@40, 2@45, 2@50, 2@54, 2@57, 2@59 x 4
Back squat: 2@50, 2@60, 2@70, 2@78, 2@84 x 5
New snatch combo PR there. The snatches on the combo weren't the best I've ever done but on those it's basically a case of getting under it somehow. Progressed the weight on the snatch balance/heavy drop snatch thingies. Also progressed on the clean doubles. Jumping back a bit on most of the second reps but didn't miss any. Will try to do these with better form next week.
Day off tomorrow. Huzzah!
Thursday 12th March
OHS, drop snatches
Snatch Combo: 30, 35, 39, 42 x 3 (86% of best snatch)
Snatch balance: 2@35, 2@40, 2@45, 2@48, 2@50 x 3
Quick clean warmup
Cleans: 2@40, 2@45, 2@50, 2@54, 2@57, 2@59 x 4
Back squat: 2@50, 2@60, 2@70, 2@78, 2@84 x 5
New snatch combo PR there. The snatches on the combo weren't the best I've ever done but on those it's basically a case of getting under it somehow. Progressed the weight on the snatch balance/heavy drop snatch thingies. Also progressed on the clean doubles. Jumping back a bit on most of the second reps but didn't miss any. Will try to do these with better form next week.
Day off tomorrow. Huzzah!
Wednesday, March 11, 2009
Backwards to success
Wednesday 11th March
Warmup, some overhead squats with the bar
Jerk dips, jerk catches, split jerks and front squats with bar and 25kg
C+J: 2@35, 40, 45, 50, 54, 57, 60 x 4 (92% of best C+J)
Hang power snatch: 3@25, 3@30, 3@35, 3@39 x 5 (79.5% of best snatch, yes this is silly)
Front squat: 2@45, 2@55, 2@62, 2@67 x 3 (85%)
Jerk supports: 105, 115 x 5 for 5 seconds each
Leg curls: 6@55, 6@65 x 4
Good day again today. Did things backwards because I wanted to get a run at my heavy C+Js while fresh for a change. Working again on controlling the dip on the jerks and getting full extension on the cleans. Got all the reps in with no pressouts so happy with that.
Hang power snatches and all the rest good and strong too.
Warmup, some overhead squats with the bar
Jerk dips, jerk catches, split jerks and front squats with bar and 25kg
C+J: 2@35, 40, 45, 50, 54, 57, 60 x 4 (92% of best C+J)
Hang power snatch: 3@25, 3@30, 3@35, 3@39 x 5 (79.5% of best snatch, yes this is silly)
Front squat: 2@45, 2@55, 2@62, 2@67 x 3 (85%)
Jerk supports: 105, 115 x 5 for 5 seconds each
Leg curls: 6@55, 6@65 x 4
Good day again today. Did things backwards because I wanted to get a run at my heavy C+Js while fresh for a change. Working again on controlling the dip on the jerks and getting full extension on the cleans. Got all the reps in with no pressouts so happy with that.
Hang power snatches and all the rest good and strong too.
Tuesday, March 10, 2009
The Cure for Callouses?
Due to my callous tear a few weeks ago I've been looking for better callous management solutions, apart from the usual thorough washing of chalk off the hands and moisturising. I've been using emery boards on them but my callouses eat those things in a week (I have monster callouses that seem to develop overnight). However, the other day I came upon the foot file - this is essentially a metal file on one side and a thing like an extremely fine cheese grater on the other. It's brilliant!
Tuesday 10th March
Dynamic warmup, light overhead squats and drop snatches
Snatch: 2@34, 1@37, 40, 40, 43, 46 x 4, miss@46 x 2
Jerk warmup
Rack jerks (one behind, one in front): 35 x 2, 40, 45, 49, 52 x 5
Back Squats: 4@50, 2@60, 2@70, 2@80, 2@82 x 5
Abs superset: 3 L chins and plank complex for 3 sets
Nice and sharp today after my day off. A bit annoyed with missing the last 2 snatches, but the first 4 were decent and felt easy considering the weight's only 3kg below my best snatch. The first miss I just lacked extension/focus, the second one I probably overcompensated a bit - I jumped back slightly and ended up losing it forward although there was lots of height on it. Think I probably extended back and threw the head back. Moral of the story is to extend hard but under control, I suppose. Like the way the dip and drive on the jerk have to be. Hmm.
Jerks were quite solid and squats were easy.
Tuesday 10th March
Dynamic warmup, light overhead squats and drop snatches
Snatch: 2@34, 1@37, 40, 40, 43, 46 x 4, miss@46 x 2
Jerk warmup
Rack jerks (one behind, one in front): 35 x 2, 40, 45, 49, 52 x 5
Back Squats: 4@50, 2@60, 2@70, 2@80, 2@82 x 5
Abs superset: 3 L chins and plank complex for 3 sets
Nice and sharp today after my day off. A bit annoyed with missing the last 2 snatches, but the first 4 were decent and felt easy considering the weight's only 3kg below my best snatch. The first miss I just lacked extension/focus, the second one I probably overcompensated a bit - I jumped back slightly and ended up losing it forward although there was lots of height on it. Think I probably extended back and threw the head back. Moral of the story is to extend hard but under control, I suppose. Like the way the dip and drive on the jerk have to be. Hmm.
Jerks were quite solid and squats were easy.
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