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.
Thursday, April 9, 2009
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 :)
Thursday, March 26, 2009
66kg C+J!
Thursday 26th March
Warmup, OHS
Power snatch: 3@25, 2@30, 1@35, 37.5, 40, 42, miss@44 x 3, 2@35 x 4
C+J warmup
C+J: 2@35, 1@40, 45, 50, 55, 58, 60, 62, 64, 66, miss@67 (pressout)
Another fairly dodgy snatch session. The bad snatching is a bit of a theme this week, it is just tiredness. A few light sessions now, won't go heavy again until about next Thursday. Be a nice change, every workout in the last 3 weeks has been very full on. Going by previous form should see the snatch improving greatly when I'm fresher.
C+J on the other hand was quite good tonight, new 1kg personal best at 66. Also got a 67kg PB clean, but pressed the jerk out. Should come soon. I missed it because the feet were a bit slow in the split and I didn't get low enough to catch it. There's more than enough strength there for it though.
Warmup, OHS
Power snatch: 3@25, 2@30, 1@35, 37.5, 40, 42, miss@44 x 3, 2@35 x 4
C+J warmup
C+J: 2@35, 1@40, 45, 50, 55, 58, 60, 62, 64, 66, miss@67 (pressout)
Another fairly dodgy snatch session. The bad snatching is a bit of a theme this week, it is just tiredness. A few light sessions now, won't go heavy again until about next Thursday. Be a nice change, every workout in the last 3 weeks has been very full on. Going by previous form should see the snatch improving greatly when I'm fresher.
C+J on the other hand was quite good tonight, new 1kg personal best at 66. Also got a 67kg PB clean, but pressed the jerk out. Should come soon. I missed it because the feet were a bit slow in the split and I didn't get low enough to catch it. There's more than enough strength there for it though.
Wednesday, March 25, 2009
Bits and pieces
Quick bits and pieces session today.
Quick warmup of OHS and drop snatches
Snatch balances: 2@35, 2@40, 2@45, 2@50, 2@52 x 3
6 x 4 leg curls (how I hate these but apparently necessary)
3 x 8 cable rows
3 x 5 seated DB press
Scap wall slides 3 x 8, external rotations with a small plate 3 x 8
Abs circuit
I'm still doing the snatch balances for the moment because I think they're helping with stability and confidence holding heavy snatches overhead. Plus the usual extra bits and pieces for balance and injury prevention.
Quick warmup of OHS and drop snatches
Snatch balances: 2@35, 2@40, 2@45, 2@50, 2@52 x 3
6 x 4 leg curls (how I hate these but apparently necessary)
3 x 8 cable rows
3 x 5 seated DB press
Scap wall slides 3 x 8, external rotations with a small plate 3 x 8
Abs circuit
I'm still doing the snatch balances for the moment because I think they're helping with stability and confidence holding heavy snatches overhead. Plus the usual extra bits and pieces for balance and injury prevention.
Brute force and ignorance
Tuesday 24th March
Similar format day to Monday, just different exercises. Didn't do a full 30 minutes of front squatting, though.
Usual warmup, OHS, drop snatches
Snatch: 2@34, 1@37, 40, 43, 45, miss@47 x 2, 47, 2@37.5 x 5
Power clean: 3@37.5, 1@45, 50, 55, 57, 59, 61 (new PR), 2@50 x 6
Front squat: 3@35, 1@50, 55, 60, 65, 70, 75, 78, 80 (new PR)
Followed by a bit of stretching and foam rolling.
Very lacklustre snatching - 47 is 2kg below my best and I struggled to get it. Weight felt heavy, I was sluggish. I'll be better when I'm fresher, though.
Good power cleaning and front squatting though, got new PRs there relatively easily.
Very tired today though.
Similar format day to Monday, just different exercises. Didn't do a full 30 minutes of front squatting, though.
Usual warmup, OHS, drop snatches
Snatch: 2@34, 1@37, 40, 43, 45, miss@47 x 2, 47, 2@37.5 x 5
Power clean: 3@37.5, 1@45, 50, 55, 57, 59, 61 (new PR), 2@50 x 6
Front squat: 3@35, 1@50, 55, 60, 65, 70, 75, 78, 80 (new PR)
Followed by a bit of stretching and foam rolling.
Very lacklustre snatching - 47 is 2kg below my best and I struggled to get it. Weight felt heavy, I was sluggish. I'll be better when I'm fresher, though.
Good power cleaning and front squatting though, got new PRs there relatively easily.
Very tired today though.
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