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 :)
Wednesday, June 24, 2009
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!
Saturday, May 23, 2009
Recovery week interruptus, and plague
I was away last weekend and did two light recovery sessions on Monday and Tuesday last week.
Then, on Thursday evening, I developed the mumps, which I likely got from my housemate. Despite the fact that I am apparently way too old. So no training for me probably till after the June bank holiday, or later depending on how the symptoms progress. I've got to stay in the house under quarantine, and I'm already going nuts here.
I've already been in touch with everyone I can think of who I've been in contact with since I'd have been contagious, but in case I forgot anyone, early symptoms of mumps are feeling tired, loss of appetite, then you may develop swelling round the jaw. Or, you may not have any symptoms at all. If you've had 2 inoculations against it or had it in the past you should be immune. If in doubt a GP can do a test on you to see if you've got it. My GP says once someone's been exposed there's nothing you can do to prevent getting it, it'll either happen or won't, however I've heard from other sources that there's an inoculation they can give which might help.
If you suspect you're coming down with it or have it stay away from people, as it's so contagious. In the normal course of the illness it's unpleasant but has no permanent effects, however there are a few unlikely but possible effects that are lasting, so it's not something you want to be spreading.
Then, on Thursday evening, I developed the mumps, which I likely got from my housemate. Despite the fact that I am apparently way too old. So no training for me probably till after the June bank holiday, or later depending on how the symptoms progress. I've got to stay in the house under quarantine, and I'm already going nuts here.
I've already been in touch with everyone I can think of who I've been in contact with since I'd have been contagious, but in case I forgot anyone, early symptoms of mumps are feeling tired, loss of appetite, then you may develop swelling round the jaw. Or, you may not have any symptoms at all. If you've had 2 inoculations against it or had it in the past you should be immune. If in doubt a GP can do a test on you to see if you've got it. My GP says once someone's been exposed there's nothing you can do to prevent getting it, it'll either happen or won't, however I've heard from other sources that there's an inoculation they can give which might help.
If you suspect you're coming down with it or have it stay away from people, as it's so contagious. In the normal course of the illness it's unpleasant but has no permanent effects, however there are a few unlikely but possible effects that are lasting, so it's not something you want to be spreading.
Wednesday, May 20, 2009
Rough winds do shake the darling buds of May
Long time no update, too much training not enough time! Attempting to do 5x a week training at the moment, although being into the summer now with weekends away diving in the mix sometimes it'll be only 4x or made up with 2 sessions in one day.
Things are going well in general, although jerks aren't too sharp at the moment - they just haven't been a focus of late. Have added in an extra session of rack jerks so they should come back up again soon.
Squats are going well, there's 2 easier and 2 harder (front squat triples and back squat 5s are the hard ones) squat sessions each week and have been able to add weight to those each week so far.
Thursday 30th April
Power snatch: warmup sets, 2@37 x 4
Snatch pulls: warmup sets, 2@46 x 3
Split jerks: warmup sets, 3@35 x 4
Back squats: warmup sets, 5@66 x 3
Press: 5@20, 5@30, 4@34, 5@30
Friday 1st May
Snatch: warmup sets, 2@42 x 3 (few misses - tired that day, lot of training that week)
Power cleans: warmup sets, 3@49 x 3
Clean pulls: warmup sets, 2@60 x 3
Front squat: warmup sets, 3@68 x 3 (personal best for triples)
Very tired this session, but got it in anyway as long weekend away was coming up.
Tuesday 5th May
Snatch: warmup sets, 2@42 x 3
Snatch pulls: warmup sets, 2@48 x 3
Cleans: warmup sets, 2@54 x 3
Front squats: warmup sets, 2@64 x 3
Wednesday 6th May
Power Snatch: warmup sets, 2@38 x 4
Split jerk: warmup sets, 3@36 x 4
Back squats: warmup sets, 3@80 x 4
Press: warmup sets, 5@31 x 3
Thurday 7th May
Snatch: warmup sets, 2@42 x 3
Power Cleans: warmup sets, 3@49 x 3
Clean pulls: warmup sets, 3@65 x 3
Back squats: warmup sets, 5@69 x 3
Saturday 9th May - session A
Power snatch from high hang: warmup sets, 2@32 x 4
Snatch: warmup sets, 2@40 x 4 (lighter day)
Jerk from split: warmup sets, 3@37 x 4
Saturday 9th May - session B
C+J: warmup sets, 2@54 x 3
Clean pulls: warmup sets, 2@62 x 4
Push press: warmup sets, 3@45 x 4
Front squat: warmup sets, 2@68 x 3
Plank holds: 3 holds with 5kg weight
Monday 11th May
Snatch: warmup sets, 2@43 x 4
Snatch pulls: warmup sets, 2@49 x 4
Power clean: warmup sets, 3@50 x 4
Back squat: warmup sets, 2@80 x 4
DB press: 3 sets of 5
Tuesday 12th May
Power snatch: warmup sets, 2@39 x 4
Clean: warmup sets, 2@57 x 4
Clean pulls: warmup sets, 2@67 x 4
Front squat: warmup sets, 3@69 x 3 (personal best for triples)
Plank: 3 holds with 5kg
Thursday 14th May
Snatch: warmup sets, 4 singles with 46kg
Snatch pulls: warmup sets, 2@50 x 4
Rack jerk: warmup sets, 57, 57, miss@57, 2@45, 2@50
Front squat: warmup sets, 2@69 x 4
Pulldowns: 3 sets of 5
Friday 15th May - session A
Power snatch from high hang: warmup sets, 2@35 x 4
Snacth: warmup sets, 2@41 x 4
Split jerk: warmup sets, 3@35 x 4
Push press: warmup sets, 3@46 x 4
Plank holds: 3 with 5kg
Friday 15th May - session B
C+J: warmup sets, 2@54 x 3
Clean pulls: warmup sets, 2@68 x 4
Back squats: warmup sets, 5@72 x 3
Definite fatigue setting in during last couple of days of this (and some sore legs after all that squatting). Taking a recovery week at the moment, back to heavy training Saturday 23rd.
Things are going well in general, although jerks aren't too sharp at the moment - they just haven't been a focus of late. Have added in an extra session of rack jerks so they should come back up again soon.
Squats are going well, there's 2 easier and 2 harder (front squat triples and back squat 5s are the hard ones) squat sessions each week and have been able to add weight to those each week so far.
Thursday 30th April
Power snatch: warmup sets, 2@37 x 4
Snatch pulls: warmup sets, 2@46 x 3
Split jerks: warmup sets, 3@35 x 4
Back squats: warmup sets, 5@66 x 3
Press: 5@20, 5@30, 4@34, 5@30
Friday 1st May
Snatch: warmup sets, 2@42 x 3 (few misses - tired that day, lot of training that week)
Power cleans: warmup sets, 3@49 x 3
Clean pulls: warmup sets, 2@60 x 3
Front squat: warmup sets, 3@68 x 3 (personal best for triples)
Very tired this session, but got it in anyway as long weekend away was coming up.
Tuesday 5th May
Snatch: warmup sets, 2@42 x 3
Snatch pulls: warmup sets, 2@48 x 3
Cleans: warmup sets, 2@54 x 3
Front squats: warmup sets, 2@64 x 3
Wednesday 6th May
Power Snatch: warmup sets, 2@38 x 4
Split jerk: warmup sets, 3@36 x 4
Back squats: warmup sets, 3@80 x 4
Press: warmup sets, 5@31 x 3
Thurday 7th May
Snatch: warmup sets, 2@42 x 3
Power Cleans: warmup sets, 3@49 x 3
Clean pulls: warmup sets, 3@65 x 3
Back squats: warmup sets, 5@69 x 3
Saturday 9th May - session A
Power snatch from high hang: warmup sets, 2@32 x 4
Snatch: warmup sets, 2@40 x 4 (lighter day)
Jerk from split: warmup sets, 3@37 x 4
Saturday 9th May - session B
C+J: warmup sets, 2@54 x 3
Clean pulls: warmup sets, 2@62 x 4
Push press: warmup sets, 3@45 x 4
Front squat: warmup sets, 2@68 x 3
Plank holds: 3 holds with 5kg weight
Monday 11th May
Snatch: warmup sets, 2@43 x 4
Snatch pulls: warmup sets, 2@49 x 4
Power clean: warmup sets, 3@50 x 4
Back squat: warmup sets, 2@80 x 4
DB press: 3 sets of 5
Tuesday 12th May
Power snatch: warmup sets, 2@39 x 4
Clean: warmup sets, 2@57 x 4
Clean pulls: warmup sets, 2@67 x 4
Front squat: warmup sets, 3@69 x 3 (personal best for triples)
Plank: 3 holds with 5kg
Thursday 14th May
Snatch: warmup sets, 4 singles with 46kg
Snatch pulls: warmup sets, 2@50 x 4
Rack jerk: warmup sets, 57, 57, miss@57, 2@45, 2@50
Front squat: warmup sets, 2@69 x 4
Pulldowns: 3 sets of 5
Friday 15th May - session A
Power snatch from high hang: warmup sets, 2@35 x 4
Snacth: warmup sets, 2@41 x 4
Split jerk: warmup sets, 3@35 x 4
Push press: warmup sets, 3@46 x 4
Plank holds: 3 with 5kg
Friday 15th May - session B
C+J: warmup sets, 2@54 x 3
Clean pulls: warmup sets, 2@68 x 4
Back squats: warmup sets, 5@72 x 3
Definite fatigue setting in during last couple of days of this (and some sore legs after all that squatting). Taking a recovery week at the moment, back to heavy training Saturday 23rd.
Friday, May 1, 2009
Extend, extend, extend!
Tuesday 28th April
Warmup
Power snatches: 2@34, 2@37, 2@39, 2 misses@41, 2@39, 1+miss@39
Cleans: 2@35, 2@40, 2@45, 2@50, 2@54, 2@57 x 3
Clean Pulls: 2@50, 2@55, 2@60, 2@65 x 4
Front Squat: 2@45, 2@50, 2@55, 2@60, 2@64, 2@68 x 3
Thursday 30th April
Warmup, OHS, DS
Power snatch; 2@33, 2@35, 2@37 x 4
Snatch pull: 2@40, 2@43, 2@46 x 3
Jerk warmup
Jerk from split: 4@25, 3@30, 3@35 x 4
Back squat: 5@40, 5@50, 5@60, 5@66 x 3
Press: 5@20, 5@30, 4@34, 5@30
Squats very easy, presses very hard!
Friday 1st May
Warmup, OHS, DS
Snatch: 2@34, 2@37, 2@40, miss+1@42, 1@miss@42, 1+miss@42
Power cleans: 3@35, 3@40, 3@45, 3@49 x 3
Clean pulls: 2@45, 2@50, 2@55, 2@60 x 3
Front squat: 3@40, 3@50, 3@60, 3@64, 3@68 x 3
PR for triples on front squats today, yay! Very hit and miss on the snatches, partly down to fatigue after a tough week's training, partly due to me trying to get more extension and still needing to nail the timing change associated with that. Lots of work all week long on getting complete extension on both snatches and pulls. Seem to be getting somewhere with it.
Right shoulder full of knots, need to get that sorted. Foam rolling is helping, a good massage should sort it hopefully.
This site is strangely hypnotic and also educational:
http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html
Warmup
Power snatches: 2@34, 2@37, 2@39, 2 misses@41, 2@39, 1+miss@39
Cleans: 2@35, 2@40, 2@45, 2@50, 2@54, 2@57 x 3
Clean Pulls: 2@50, 2@55, 2@60, 2@65 x 4
Front Squat: 2@45, 2@50, 2@55, 2@60, 2@64, 2@68 x 3
Thursday 30th April
Warmup, OHS, DS
Power snatch; 2@33, 2@35, 2@37 x 4
Snatch pull: 2@40, 2@43, 2@46 x 3
Jerk warmup
Jerk from split: 4@25, 3@30, 3@35 x 4
Back squat: 5@40, 5@50, 5@60, 5@66 x 3
Press: 5@20, 5@30, 4@34, 5@30
Squats very easy, presses very hard!
Friday 1st May
Warmup, OHS, DS
Snatch: 2@34, 2@37, 2@40, miss+1@42, 1@miss@42, 1+miss@42
Power cleans: 3@35, 3@40, 3@45, 3@49 x 3
Clean pulls: 2@45, 2@50, 2@55, 2@60 x 3
Front squat: 3@40, 3@50, 3@60, 3@64, 3@68 x 3
PR for triples on front squats today, yay! Very hit and miss on the snatches, partly down to fatigue after a tough week's training, partly due to me trying to get more extension and still needing to nail the timing change associated with that. Lots of work all week long on getting complete extension on both snatches and pulls. Seem to be getting somewhere with it.
Right shoulder full of knots, need to get that sorted. Foam rolling is helping, a good massage should sort it hopefully.
This site is strangely hypnotic and also educational:
http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html
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