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.
Thursday, March 26, 2009
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.
Monday, March 23, 2009
Competition Phase start and rack jerk PR
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!
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!
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.
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