fridays pumping with paidi

snatch set 3 at 65 set 2 at 75 80 85 90missed second rep at 90 single at 95 missed first one got second one back to80 for a treble ↲Clean and jerk 50 80 95 105 105 back to 95 for 3sets of two cleans and one jerk happy with todays work relax for the weekend then get ready for next weeks rise in volume

thursdays quick workout

quick enough one before go heavy and do a decent bit of volume tomorrow when paidi is up with byrd and myself

snatch balance set 3 at 70, set 2 at 80 singles at 85 and 90
power snatch 2 sets 2 at 50, 2 set 2 at 70, 2 sets 2 at 75, 3 sets 2 at 77.5 and one set 2 at 80
power jerk set 2 at 70,80, singles at 85,90,95
front squat sets 2 at 70, 100, 110, and 120

had none gone this heavt in snatch balance in about six months and felt well back in the hole as almost dropped it on sinead behind me !!! also heaviest have front squatted in a while feeling much better looking forward to tomorrow should be good with paidi around

wednesdays return

back from my break with a good return to training lighter week this week in terms of volume only 4 sessions due to being away and also a lot less lifts in each session dont have the exact volume to hand but its a significant drop this week

todays session
snatch 65 for set 3 72.5 for set 2 77.5 for set 2 82.5 for set of 2
power clean doubles and jerk doubles set at 70,85, 92.5 and 97.5
back squat set 5 at 100 set 3 at 120, 130, 130 and 135

felt good today despite the few days off they were needed though nice easy week this week getting ready to crank up the volume again next week and of course the ul open........ i am not changing my programme for ul just going to train through and use it in place of my max or heavy day which usually takes place on a saturday anyway

saturdays quick squats before disneyland

quick session this morning to do the squats i missed yesterday
100 for 5 120 for 2 130 for 2 140 for 2 145 for 2 130 for 3
done and dusted long time since i even unracked 145 so happy out now time for mickey mouse and rollercoasters !!!!

fridays training

a good crowd in today coach roache was up apologies paidi if i spelt your name wrong sull was in acting the gowl with light weights and byrd was on the other end of the scale attempting pbs in the snatch again. i think there should be some videos in the next few day flosting around so you will see how close he came to some pbs anyway to my own bit

power snatch few double at 50 getting the feel for it then 70 for single then 75 for single
feeling much better now went 50 for a double in full snatch then 70 for a single 80 for a single 85 for as single 90 for a single then 95 for a single happy out back up to 95% of my best ever

then moved to some light power clean and jerk a few doubles around 50 then up to 80 for one power clean and jerk then a full clean and jerk then 100 for clean and jerk 110 for clean and jerk then 115 for clean and jerk

session done wanted to get 210 total before i went away this weekedn happy out back up around to some decent weights and no knee pain and twas at the end of a three week cycle so happy enough deloading next week with a reduced number of sessions and also less volume in sesions then its time to lay the plan in place and follow it through to get back to 100 and 120 hopefully in the 3rd week of the next cycle

go home yank tis my field

just before i start this is prob going to offend a lot people but sure fuck it its abuse time

1 thing i love is my sleep 1 thing i dont like is when that gets interrupted and it was last night severely went to bed early last night but cause of the fucking retards next door playing shit music and shouting and roaring til the early hours this got interrupetd !!!! its one thing getting my sleep disturbed and having to listen drunken eejits outside my window but to compound things they were fucking yanks and worst of all fucking posh dublin d4 heads.... they are all fucking med students seriously there are hundreds of people that want to do medicine why the fuck other than the money do we let a load of americans into our colleges train them and then they fuck off back to america after saving a fortune on their education and more importantly disturbing my sleep the day before my heavy session !!!!!!

so basically go home yank !!!!

ps my bashing of d4 heads will resume at some stage

i completely agree barry john

barry made a great point on his blog or in his blog hhhmmmmmm ??
we should have more training camps and i think one where we can succeed much easier is by getting us all together more to train ... so lads when and where ???

thursdays easy training

easy day today

snatch balance set 3 at 70, set 2 at 75. set 2 at 80 single at 85
heaviest have done in a while
power snatch set 2 at 70 and 75, 3 singles at 80
power clean 2 power jerk 85, 90
2 power clean 1 power jerk 90, 95
single arm barbell press 2 sets 6 each arm

nice easy session today before go heavy tomorrow before head off for the weekend

wednesdays earlyer than normal start

so here we have it only approx 9 months and a bit to the most important day in the weightlifting calendar the national club champs for uls bid to make it 4 in a row an achievement that has never been done before

today is my fairly long session and cause byrd was training early i decided to go in early as figured twas better to train with some1 early than on my own later cant beat a bit of banter and crack before training and in between lifts

byrd had a good session he was doing cathal byrd power snatches to those people that dont know they are power snatches that are not really power snatches or full snatches no mans land snatches i think thats what they might actually be called ????

my session
snatch set 3 at 65, set 2 at 70, 75, 80, 80
power snatch from blocks set 3 at 65, 65, set 2 at 70, 72.5

clean set 3 at 85, 85, set 2 at 90, 95
power clean from blocks set 3 at 80, set 2 at 90, set 2 at 95, set 3 at 85

back squat set 3 at 110, 120, 130 2 sets 10 at 85
snatch deadlift set 2 at 95, 100, 100, 105, 105

felt surpisingly ok at the end of the session the slight reduction and increase in intensity is feeling refreshing looking forward to next week where the weekly volume will drop even more

my current 4 week layout of volume is
week 1 24% week 2 30% week 2 26% week 4 20 %

the small change in volume looks like very little on paper but when you work through each session you can really feel the difference from week to week and is quite refreshing to the legs

very happy today squatted quite heavy after heavyish snatch and cleans and absolutely no knee pain its great

a belated birthday wish

a big shout out to the epiphanies and its birthday celebration...

ps let it rip murph blogspot does not get any royalties for publicising smaller more grammaticaly correct weightlifting blogs we at this site do so out of the goodness of our haearts so that some day these blogs can become as famouse as ours ........... hehe

tuesdays training

power jerk from blocks 1 set 3 at 82.5, set 2 at 85, 90, 92.5 and 1 single at 95
push press set 2 at 70, 75, 80, 85, 85
front squat set 5 at 90, set 3 at 100, set 2 at 110, set 2 at 115

total volume 32 lifts

nice easy day today jerks were getting heavier so used the blocks to save the shoulders. can really feel the slight drop in volume from last week as am able to hit higher intensities in the lifts.

mondays banter again

had mysel byrd and sull together again so the atmosphere and banter was really good.
byrdie had a great day in the snatch again hitting two pbs 112.5 and 113 his slightly new way of training seems to be paying off as is the squatting. sull was acting the ginnet today and not really training !!!!

myself
snatch set 3 at 65, sets 2 at 70, 75, 75, 80
power clean doubles and jerk doubles 80, 85, 90, 90
back squat set 5 at 100, set 3 at 120, set 2 at 130, set 2 at 140, set 1 at 125
clean deadlift no hook grip sets 2 at 110, 120, 125, 125, 125
the grip def needs work so this is something thats going to start taking more attention

happy to squat 140 for a double athough it was tortureous getting back to some sort of respectability

this could all go hirribly wrong

the first video ???

well a link to it anyway
http://www.youtube.com/watch?v=xKod1pkAg_s

saturdays training

training today with sull and byrd and the buzz and banter was mighty
the three of us all had pretty tough sessions so we were all pretty focused but importantly all up for the banter and piss taking with each other an environment that suits the 3 of us
byrdie had great day in snatch with a pb of 111 with a video of this somewhere out there on the intraweb or whatever they call it these days sull also busted his balls with around 6 singles in snatch and clean and jerk with over 90% and a heap of squats and other lifts. great atmosphere to lift in hopefull the saturday session can become a mainstay of the upcoming weeks

anyway on with todays training
snatch set 3at 60, set 2 at 70, 2 singles at 80 made the first one loaded 85 then realised needed a piss kinda annoying damn bladder !!! then 85 for a single and then 90 for snappy single happy out back up to 90% and no pain .... then did 75 for a double to finsih
power snatch 70 for a double, 75 for single, 80 for single, 85 for single, missed 87.5 happy i made 85 as not far off my best ever power snatch so things are getting better

onto clean and jerk 90 for a single, 95 for a single, 100 for 2single, 105 for a single, 110 for a single yippeee 90% then 90 for 2 double clean and double jerks

back squat 1 set 5 at 100, 1 set 3 at 110, 1 set 3 at 120, 1 set 2 at 130, 1 set 2 at 135, 1 set 5 at 110

snatch pulls set 2 at 90, set 2 at 95, set 2 at 100, 2 sets 2 at 105,
snatch pull 1 floor 2 below knee 2 sets at 95

total volume 80ish
tough session but really enjoyed it have been starving since it and have eaten some load of food !!!!

let the endurance running abuse continue

and another thing running a marathon wont get you skinny idiots while you still dig into your hot chicken rolls and jambons with diet coke >>>> it might get you skinny fat which is a stage of life that no real man or women ever wants to be !!!!!

skinny fat is where you are skinny but still fat yes wow its a ground breaking term...

the best exercise ever for getting you skinny and in good shape is a ground breaking death defying full body compound exercise only to be attempeted under the supervision of a fully certified table specialist.
This new age fantastic exercise is a black ops secret russian fat burner known as wait for it the table push away wow yes its so advanced it works 50% of the time all the time !!!!

also stop clapping at the screen munster are playing a bunch of spaghetti hoops

absoloute daylight robbery

has anyone seen how much it is to do a marathon was bored at work and checked it out for the price of a marathon you could do nearly 4 ul opens seriously world cop yourselves on

price of a marathon
between 55 and 80 euro pending on when you register
100 euro at least for a decent pair of shoes
at least a grand in physio bills and other things to put yourself back together after the most mundane boring training one could ever imagine
and then last but certainly not least turning into a complete weeedy scrawny fuck that must at least be worth around 10 or tweleve grand

so there you have it the cost of a marathon around 13 grand or that so world dont waste your money and be a scrawny pull through for a rifle join the iawla and compete in the ul open

a bit of abuse

blog has been lacking some abuse of late so going to start my weekly friday abuse column

this week its gurus in their stilletos that still cant get remotely near parallel in a squat. get out of my way !!!!!!

friday

easy enough today

snatch balance set 2 at 60 an d70, set 2 at 75,75,80
power snatch set 3 at 60, 70, set 2 at 70, 75, 77

power clean and 2 power jerk 80, 80, 85
2power clean and 1 power jerk 90, 90, 90

press 3 sets 6 at 50

i am a student again well almost

i have started my studies and working away on it but not registered yet all in its own good time !!!!

wedensdays never ending session

snatch 1 set 3 at 60, sets 2 at 70,70,75 singles at 80,80,85
power snatch from blocks sets 3 at 60,65,65 sets 2 at 70,70

power clean into full clean sets 3 at 80,85,90,90
power clean from blocks sets 3 at 80,80,80 sets 2 at 90, 90

back squat sets 3 at 110,120,125 sets 10 at 80,80
snatch deads sets 2 at 90,95,100,100,100

though was going to die half way through and then at the end felt like could do another hour
total volume today around 90 lifts

had a massage today twas brilliant after training knee feels like i had a transplant no clicking no pain = happy andy

a light one but good crack

easy day today with only 36 lifts or that

power jerk sets of 3 at 80,82.5 sets of 2 at 85,85,90
front squat 1 set 5 at 80, sets 3 at 90,100, 1 set 2 at 110
push press sets 2 at 70,75,75,80,80,80

felt great after it.

sundays fun

did a bit of kettlebell swinging and snatching to get the blood flowing to recover from the previous days session and before i had a stretch and did my boring ass shoulder stuff.

kettlebell stuff was fun had started off on the statioanry bike but was bored after like 3 mins so gave that idea up think bit of kettelbell stuff will be more fun to get a bit of bloodflow going

messed around on the fat bar with sull and byrd god my midget hands are awful week me thinks i need to unweaken me hands !!!!!

mondays training at long last

gotten a bit lazy qith the blog oops twas bound to happen

mondays
snatch
1 set 3 at 60 and 70, sets of 2 at 70, 75, 75, 1 single at 80
power clean and jerk
5 sets of 2 power clean and 2 jerks at 80, 80,85,85,90
back squat
3 sets 5 at 90,100, 3 sets 3 at 110,120,120
clean deadlifts no hook sets of 2 at 100,100,110,110,120,120,120

grip is a bit weak so going to address that problem
ps 5 sets of 2 is total volume in power clean work not 5 sets 2 at each of the weights i really am struggling to make sense

the first official training of this years national club champs

byrd was back from the motherland and sull was in fine form and the banter was mighty

power snatch 1 set 2 at 70, singles at 75, 80, 80, 82,5 missed, 82.5, 82.5, 1 set 2 at 70
power clean into front squat and jerk singles at 90,90,95,95,97,97,100,100
back squat 1 set 5 at 100, 1 set 3 at 110, 120, 1 set 2 at 130, 2 sets 2 at 120
snatch pulls 2 sets 2 at 90, 1 set 2 at 95, 2 sets 2 at 100, 2 sets 3 at 95

total lifts 70ish

felt shite before training due to a run in with some cider !!!! felt great once got into it .

fridays training

snatch balance 2 set 3 at 70, 1 set 3 at 75
snatch 1 set 3 at 65, 1 set 2 at 70, 1 set1 at 75
power clean and power jerk 1+2 at 80, 1+2 at 80, 1+2 at 85, 1+1 at 90, 3 power cleans at 90
press 2 sets 6 at 50

total lifts 42
nice easy session yesterday am in bits today though proper country wedding last night dying !!!!!

a bucket load of lifts

today was my heavy loading day with 30% of the weekly volume

snatch 1 set 3 at 60,2 set 2 at 70, 1 set 2 at 75, 1 single at 80
power snatch from block 2 sets 3 at 60, 2 sets 2 at 70

power clean into front squat 85 2 sets of 2, 90 2 sets 2
power clean from blocks 80 1 set3. 85 2 sets 2, 90 2 sets 2, 90 for 1 set

back squat 1 set3 at 100, 1 set 3 at 110, 1 set 3 at 120, 2 sets 3 at 110
snatch deadlift 5 sets 2 at 90

total lifting volume 84 or 86 ish

was a great session enjoyable but long but nice easy day today with onlt 15% of the weekly volume tomorrow so should be feeling much better.
only 3 days into the week but loving the variation in volume from day to day

second day

easy enough day today
power jerk 1 set 3 at 80 2 sets 3 at 85
push press 2 sets 2 at 70 2 sets 2 at 80
front squat 1 set 3 at 90 1 set2 at 100
romanian deadlifts 2 sets 6 at 60

total lifts 29
nice short session today before tomorrows session which is my heaviest loading session of this week

the beginning of the end

back into it proper today

snatch 60 for 3 65 for 3 sets 2
power snatch 70 for 2 sets 2
power clean and jerk 2+2, 80 for 2 sets 85 for 2 sets
back squat 2 sets 5 at 90 2 sets 3 at 100
clean deadlifts for 2s, 100,100,110,110,110
total lifts 56

back full snatching no pain and no pain with squats happy days
training is going to be quite varied have finished planning out my training for the next month its very "russian" but with one day where i will take many attempts around the 90%+ mark. i will write up tomorrow when laptop is fixed in more detail about my new training programme