snatch
80, 80, 80, 85, 90 missed due to being a dumbass as usual, 90 made
pause snatch just below knee 70 for 2, 80 for 2, 80 for 2, 80 for 2
jerk from rack 110 for 5 singles
back squat 140 for 2 sets 5
reduction in volume and intensity this week is all about nailing the lifts with perfect technique and recovering to get ready for next week
Monday, August 30, 2010
saturday at ecb
rocked up to ecb on saturday with sami d, barry j, killer and the chinaman.
snatch 90 for double missed first rep got second just wasnt concentrating, 95 made, 100 missed 6 times just that little bit put of position plenty of height just misdirected, back down missed 90 a few times then got 90 in proper place, made 95 good, 100 missed snatch over with
clean and jerk 110, 115, 120, 124 bottled the jerk, 124 bottled the jerk, 128 clean, 131 bottled the clean twice one of the few times have never put myself under the bar
jerks and cleans were rough today was especially unhapy with my cleans they were muscles and lacking some speed, looking forward to light week next week with a reduction in volume and a little drop in instensity
snatch 90 for double missed first rep got second just wasnt concentrating, 95 made, 100 missed 6 times just that little bit put of position plenty of height just misdirected, back down missed 90 a few times then got 90 in proper place, made 95 good, 100 missed snatch over with
clean and jerk 110, 115, 120, 124 bottled the jerk, 124 bottled the jerk, 128 clean, 131 bottled the clean twice one of the few times have never put myself under the bar
jerks and cleans were rough today was especially unhapy with my cleans they were muscles and lacking some speed, looking forward to light week next week with a reduction in volume and a little drop in instensity
Thursday, August 26, 2010
the next week
monday
snatch 6 doubles at 92.5
jerk from rack made 120 missed 125 three times next week
back squat 140 5 by 5
tuesday
power snatch from blocks 70 for 3 sets 3, 80 for set 2, 85 for 1, 87.5 for 1 pb, 80 for 3 sets 2
power clean and 2 jerks 100 for 5 sets
clean pulls/ deadlifts 135 for 3 sets 3
rows and other fun stuff
wednesday
snatch doubles 90, 95 missed second rep, 95 for 2, 95 for 2 pb for 2 happy out
clean front squat jerk 110 for 5 sets missed the jerk on one rep but did an extra rep jerks felt really crisp surprisingly
thursday
power snatch 70 for 3 sets 3, 80 for single, 85 full snatch, 85 full snatch, 85 full snatch
power jerk 100 for 2, 105 for 1, 107.5 bottled it three times but good kick up the arse from the lads and made it 4th time around
looking back at this week have gone too heavy on tuesday and today should have been less intensity and more volume
off to ecb at the weekend for some heavy lifting on saturday really looking forward to it
snatch 6 doubles at 92.5
jerk from rack made 120 missed 125 three times next week
back squat 140 5 by 5
tuesday
power snatch from blocks 70 for 3 sets 3, 80 for set 2, 85 for 1, 87.5 for 1 pb, 80 for 3 sets 2
power clean and 2 jerks 100 for 5 sets
clean pulls/ deadlifts 135 for 3 sets 3
rows and other fun stuff
wednesday
snatch doubles 90, 95 missed second rep, 95 for 2, 95 for 2 pb for 2 happy out
clean front squat jerk 110 for 5 sets missed the jerk on one rep but did an extra rep jerks felt really crisp surprisingly
thursday
power snatch 70 for 3 sets 3, 80 for single, 85 full snatch, 85 full snatch, 85 full snatch
power jerk 100 for 2, 105 for 1, 107.5 bottled it three times but good kick up the arse from the lads and made it 4th time around
looking back at this week have gone too heavy on tuesday and today should have been less intensity and more volume
off to ecb at the weekend for some heavy lifting on saturday really looking forward to it
Sunday, August 22, 2010
the week following ecb
monday
day off i was phsyically broken with pains again in feet arms ears and forearms
tuesday
snatch
90 for 2 doubles 95 missed three times
hang snatch
80 for 3 doubles, 85 for a single , 90 for single
jerk
100 for 3 doubles, 110 for 3 singles
back squat 5by 5 at 135
wednesday
power snatch from blocks
70 for 3 triples, 75 for double, 80 for single, 85 for single
power clean
90 for 3 triples, 100 for double, 105 for single, 107 for single
clean pulls 130 for 3 by 3
rows and glute hams
thursday
snatch pause at knee 80 for 5 doubles
snatch deads/pulls off 10kg plates 110 for 3 by 3
power jerk 100 for 5 doubles
friday
early session for me started at half 11
power snatch 80 for 5 doubles all really behind the head and caught solid without firing the feet very wide of swinging
clean 3 by3 at 110
back squat 145 for 5
everything progressing along nicely now getting squats up and my powers up and lifts feeling good looking forward to a tough week this coming week
day off i was phsyically broken with pains again in feet arms ears and forearms
tuesday
snatch
90 for 2 doubles 95 missed three times
hang snatch
80 for 3 doubles, 85 for a single , 90 for single
jerk
100 for 3 doubles, 110 for 3 singles
back squat 5by 5 at 135
wednesday
power snatch from blocks
70 for 3 triples, 75 for double, 80 for single, 85 for single
power clean
90 for 3 triples, 100 for double, 105 for single, 107 for single
clean pulls 130 for 3 by 3
rows and glute hams
thursday
snatch pause at knee 80 for 5 doubles
snatch deads/pulls off 10kg plates 110 for 3 by 3
power jerk 100 for 5 doubles
friday
early session for me started at half 11
power snatch 80 for 5 doubles all really behind the head and caught solid without firing the feet very wide of swinging
clean 3 by3 at 110
back squat 145 for 5
everything progressing along nicely now getting squats up and my powers up and lifts feeling good looking forward to a tough week this coming week
Monday, August 16, 2010
ecb (not the home of the national club champions)
saturday morning i travelled from carla lad up to bray to the new home of weightlifting but still not the home of the national club champions !!!!
first session felt as rough as a badgers hole
snatch 80 for 3 single rough out
back squat 130 for 3 doubles fairly easy
had lunch
work time !!!!
snatch 90 for double, 95 for single, 100 for single easy , 102 missed due to being a prat, 102 yipppeeee a new pb i have only been waiting 2 years for it !!!!
clean and jerk managed to do 120 on second attempt despite feeling like complete garbage
front squat 60 for 3 done body not able for more!!!
sunday
hit a pb again this morning hot 92.5 while still drunk as i warmed up i could taste the combination of cider, g and t and god knows what else dripping down off my brow not a pleasant experience,
lil break then power clean and jerk 100 for 3 singles
rdls 70 for 2sets of 7
rows 50 for 3 sets 7
body is done and dusted tomorrow will be an off day in all senses of the word a light stretch will be had and a lot of dying
first session felt as rough as a badgers hole
snatch 80 for 3 single rough out
back squat 130 for 3 doubles fairly easy
had lunch
work time !!!!
snatch 90 for double, 95 for single, 100 for single easy , 102 missed due to being a prat, 102 yipppeeee a new pb i have only been waiting 2 years for it !!!!
clean and jerk managed to do 120 on second attempt despite feeling like complete garbage
front squat 60 for 3 done body not able for more!!!
sunday
hit a pb again this morning hot 92.5 while still drunk as i warmed up i could taste the combination of cider, g and t and god knows what else dripping down off my brow not a pleasant experience,
lil break then power clean and jerk 100 for 3 singles
rdls 70 for 2sets of 7
rows 50 for 3 sets 7
body is done and dusted tomorrow will be an off day in all senses of the word a light stretch will be had and a lot of dying
the lead up to the weekend
wednesday
snatch 80 for double , and 90 for double
jerk from blocks 90 for double, 100 for single, 110 3 missed lifts
the body is not a temple !!!!
thursday
had the pleasure of coach roche in ul again
power snatch 80 for 3 singles
pause snatch at knee 80 for a double
power clean missed 110 , back down and back up and missed 107 but def had enough height as hit myself in the chin !!!
(missed = full clean)
friday
sleepy sleepy nighty snooze
snatch 80 for double , and 90 for double
jerk from blocks 90 for double, 100 for single, 110 3 missed lifts
the body is not a temple !!!!
thursday
had the pleasure of coach roche in ul again
power snatch 80 for 3 singles
pause snatch at knee 80 for a double
power clean missed 110 , back down and back up and missed 107 but def had enough height as hit myself in the chin !!!
(missed = full clean)
friday
sleepy sleepy nighty snooze
Wednesday, August 11, 2010
tuesday
power snatch from blocks 3 set 2 at 75 and one single at 90
power jerk 4 sets 2 at 90
jerks have been really shit the last while due to shoulders and hips being very tight from sitting on my ass at my desk in college so the power jerks replaced the normal power cleans in my tuesday session to try loosen out the shoulders there aint anything like weight to loosen you out !!!!!
power jerk 4 sets 2 at 90
jerks have been really shit the last while due to shoulders and hips being very tight from sitting on my ass at my desk in college so the power jerks replaced the normal power cleans in my tuesday session to try loosen out the shoulders there aint anything like weight to loosen you out !!!!!
monday training
travelled to cork today to attempt mission impossible and its an aptly named mission
snatch 3 doubles at 85, one double at 90, one easy single at 95
clean and jerk 2 doubles at 100 3 singles at 105
back squat 130 for 2 sets of 5 and one set of 10
today was the beginning of my deload week hence the lower volume of hig intensity lifts from the previous week in the back squat was supposed to do 130 for 3 sets of 5 did 5 sets of 5 last week hence reduction in volume but on the last set was enjoying it so went with it
snatch 3 doubles at 85, one double at 90, one easy single at 95
clean and jerk 2 doubles at 100 3 singles at 105
back squat 130 for 2 sets of 5 and one set of 10
today was the beginning of my deload week hence the lower volume of hig intensity lifts from the previous week in the back squat was supposed to do 130 for 3 sets of 5 did 5 sets of 5 last week hence reduction in volume but on the last set was enjoying it so went with it
Saturday, August 7, 2010
saturdays to the max
snatch max was 90 attempted 95 about a million times going back down and working back up felt like shite i made one good 90 snatch the rest were suffering from a severe lack of speed the legs dont feel the may west
clean and jerk and embaressing 110
i failed the jerk the first time, made 115 clean bottled the jerk, made 115 clean, made 120 clean, bottled 125 clean when i dont put myself under a clean thats when i know i am fairly tired
back squat 115 for 5, 125 for 5, 135 for 5
clean and jerk and embaressing 110
i failed the jerk the first time, made 115 clean bottled the jerk, made 115 clean, made 120 clean, bottled 125 clean when i dont put myself under a clean thats when i know i am fairly tired
back squat 115 for 5, 125 for 5, 135 for 5
Friday, August 6, 2010
a byrdie inspired blogging
i am going to reiterate byrds statement of thinking i have been lifting a lot lot longer than i have been
my first comp was october 2005 which will be 5 years in two months time where i hoisted a massive 60 and 80 hahaha
i had more a less a year off of lifting in the middle in 2007 while i was away i tipped away doing some lifting but never really achieved any consistency or intensity and then it comes to the biggest mistake i have made in my lifting career my insistence in going back to play hurling for a few months after the nationals ie april everywhere in my mind a great idea what a redicolous idea .......
At best i have a training year of 4 take into account some of the crazy stupid shit i have done and my god i have done a lot of crazy stupid training all from which i have learnt and if had back i would do the same again so i truely know what works. i would give myself a training age of 2 years do to my stupidity and pissing about with no commitment and as the wiley byrd aluded to the concept of 10 years practice to fulfill your potential that leaves me 8 years
PATIENCE ANDY ----------------
patience is the key to success in this sport and realising that just because you are doing 92 and 120 today does not mean that in a years time you will magically be doing 110 and 140. in your lifting you fight for every kilo you add to your total you can break your balls 20 hours a week training or 2 hours a week training but you earn every kilo that you add to your total.
Since coming back from holidays this year i have decided not to be a soft cock and get on with training and to bust my balls and to push my body to new levels. the last two years since the world unis i have not given the same commitment to my lifting in terms of laying out things in my life and more inportantly my effort in the gym. i have pissed about doing easy things in the gym or when i fail a lift just giving in and saying ah too heavy today. i have decided thats bollox and its time i just got on with it and challenged myself. it is no co incidence that since i have stopped giving the same commitment to my lifting i have put fuck all on my total and i mean fuck all !!!!!
i snatched 94 kilo in nov 2007 and then 100 in october 2008 a lift i have not exceeded since ........ yes embaressing however when i do break this lift every minute of the work will be worth as i know i will have earned it
its all about that next kilo not about this magical number you think or someone else thinks you can make within the next month or year you gotta put your head down and put in the work !!!!!
TIME TO SORT IT OUT AND COMMIT TO WEIGHTLIFTING AND STOP BEING A SOFT COCK OR PICK A NEW SPORT
my first comp was october 2005 which will be 5 years in two months time where i hoisted a massive 60 and 80 hahaha
i had more a less a year off of lifting in the middle in 2007 while i was away i tipped away doing some lifting but never really achieved any consistency or intensity and then it comes to the biggest mistake i have made in my lifting career my insistence in going back to play hurling for a few months after the nationals ie april everywhere in my mind a great idea what a redicolous idea .......
At best i have a training year of 4 take into account some of the crazy stupid shit i have done and my god i have done a lot of crazy stupid training all from which i have learnt and if had back i would do the same again so i truely know what works. i would give myself a training age of 2 years do to my stupidity and pissing about with no commitment and as the wiley byrd aluded to the concept of 10 years practice to fulfill your potential that leaves me 8 years
PATIENCE ANDY ----------------
patience is the key to success in this sport and realising that just because you are doing 92 and 120 today does not mean that in a years time you will magically be doing 110 and 140. in your lifting you fight for every kilo you add to your total you can break your balls 20 hours a week training or 2 hours a week training but you earn every kilo that you add to your total.
Since coming back from holidays this year i have decided not to be a soft cock and get on with training and to bust my balls and to push my body to new levels. the last two years since the world unis i have not given the same commitment to my lifting in terms of laying out things in my life and more inportantly my effort in the gym. i have pissed about doing easy things in the gym or when i fail a lift just giving in and saying ah too heavy today. i have decided thats bollox and its time i just got on with it and challenged myself. it is no co incidence that since i have stopped giving the same commitment to my lifting i have put fuck all on my total and i mean fuck all !!!!!
i snatched 94 kilo in nov 2007 and then 100 in october 2008 a lift i have not exceeded since ........ yes embaressing however when i do break this lift every minute of the work will be worth as i know i will have earned it
its all about that next kilo not about this magical number you think or someone else thinks you can make within the next month or year you gotta put your head down and put in the work !!!!!
TIME TO SORT IT OUT AND COMMIT TO WEIGHTLIFTING AND STOP BEING A SOFT COCK OR PICK A NEW SPORT
my body said right i have had enough its time to piss you off and show who is boss
pause snatch 1 inch off the floor 75 for 2, 77.5 for 5 sets of 2
power clean 100 for single , 105 for 1, 105 failed, 105 body said no more
clean pulls 120 for 3, 130 for 3 sets 3
the body is not a temple eating myself into oblivion to lift some big weights max snatch and max clean and jerk tomorrow
power clean 100 for single , 105 for 1, 105 failed, 105 body said no more
clean pulls 120 for 3, 130 for 3 sets 3
the body is not a temple eating myself into oblivion to lift some big weights max snatch and max clean and jerk tomorrow
on a positive note
my hands and feet no longer ache today which has to be a good thing, looking forward to training today with coach roche
sore feet and hands
today my feet and hands were aching all day what an interesting thing the human body !!!!
snatch doubles 90, 91, 91 missed seconds rep got third rep, 91 missed 1st rep got second rep, 91 missed second rep, 91 missed 1st and second rep, 91 for 2, 91 for 2, 91 for 2, 91 missed both , 91 missed both
clean and jerk
105 for 2, 105 for 2, 105 for 2, 105 for 2, 105 for 2
meant to squat but had to work 2hours
after work
122.5 for 5 sets 3 in the front squat
home and eat the fridge and all
snatch doubles 90, 91, 91 missed seconds rep got third rep, 91 missed 1st rep got second rep, 91 missed second rep, 91 missed 1st and second rep, 91 for 2, 91 for 2, 91 for 2, 91 missed both , 91 missed both
clean and jerk
105 for 2, 105 for 2, 105 for 2, 105 for 2, 105 for 2
meant to squat but had to work 2hours
after work
122.5 for 5 sets 3 in the front squat
home and eat the fridge and all
Thursday, August 5, 2010
how i have gotten on
first day
snatch doubles 85 for 5 doubles
jerk 100 for 5 doubles
second day
pause snatch at knee 75 for 6 doubles
power clean from blocks 100 for 5 doubles
third day
snatch doubles 87.5 for 5 doubles
clean and jerk 100 for 5 doubles
front squat 120 for 5 sets 3
fourth day
pause snatch just off floor 72.5 for doubles
power clean 102.5 for 5 doubles
clean pulls 120 for 3 sets 3
fifth day
snatch max 95
clean and jerk 102.5 for 5 doubles
back squat 110 for 5, 120 for 5, 130 for 5
first day second week
snatch doubles 90 for 2 sets 2 felt really good so went up and made 95 for easy single and then missed 100 liek 6 or 7 times then back to 90 for 3 sets 2 no misses
jerk doubles 110 for 5 sets
back squat 5by5 at 130
second day second week
pause snatch at knee 77.5 for 6 doubles
power clean from blocks 102.5 for 5 doubles
power snatch from blocks 70 for 3 sets 3 wanted to really focus on finishing the pull
third day seond week
TODAY
snatch doubles 85 for 5 doubles
jerk 100 for 5 doubles
second day
pause snatch at knee 75 for 6 doubles
power clean from blocks 100 for 5 doubles
third day
snatch doubles 87.5 for 5 doubles
clean and jerk 100 for 5 doubles
front squat 120 for 5 sets 3
fourth day
pause snatch just off floor 72.5 for doubles
power clean 102.5 for 5 doubles
clean pulls 120 for 3 sets 3
fifth day
snatch max 95
clean and jerk 102.5 for 5 doubles
back squat 110 for 5, 120 for 5, 130 for 5
first day second week
snatch doubles 90 for 2 sets 2 felt really good so went up and made 95 for easy single and then missed 100 liek 6 or 7 times then back to 90 for 3 sets 2 no misses
jerk doubles 110 for 5 sets
back squat 5by5 at 130
second day second week
pause snatch at knee 77.5 for 6 doubles
power clean from blocks 102.5 for 5 doubles
power snatch from blocks 70 for 3 sets 3 wanted to really focus on finishing the pull
third day seond week
TODAY
here goes
training has been steadily increasing since got back from my holidays i am a week and half into my new programme and i am thoroughly enjoying it. the last while i had the biggest mistake writing my own programmes from realising this mistake i sat down with the wise old lazy one sull and hatched a master plan to take over the world and by take over the world i mean add some weight to my total.....
the programme goes like this
day 1
double snatch 5 sets
double jerk 5 sets
back squat 5by 5
day 2
pause snatch below the knee 6 set 2
power clean from blocks 5 sets 2
day 3
snatch doubles 5sets
clean and jerk doubles 5 sets
front squat 5 sets 3
clean deadlift 3 sets 3
day 4
pause snatch just off the floor 6 sets 2
power clean 5 sets 2
clean pulls 3 sets 3 20 kg over power clean weights
day 5
snatch max
clean and jerk doubles 5 sets 2
back squat 3 sets of 5 each set 10kg heavier than the previous so eg. 40 kg for 1st set, 50 kg for second and 60kg for third
its going pretty well so far
the programme goes like this
day 1
double snatch 5 sets
double jerk 5 sets
back squat 5by 5
day 2
pause snatch below the knee 6 set 2
power clean from blocks 5 sets 2
day 3
snatch doubles 5sets
clean and jerk doubles 5 sets
front squat 5 sets 3
clean deadlift 3 sets 3
day 4
pause snatch just off the floor 6 sets 2
power clean 5 sets 2
clean pulls 3 sets 3 20 kg over power clean weights
day 5
snatch max
clean and jerk doubles 5 sets 2
back squat 3 sets of 5 each set 10kg heavier than the previous so eg. 40 kg for 1st set, 50 kg for second and 60kg for third
its going pretty well so far
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