todays training
decided to ease back into it and do very lil just awake the legs again after christmas
power snatch 1 floor 2 below knee 40,40,40,60,70,72.5,72.5,72.5
power clean jerk power clean 60,60,60,60,70,90,90,90
post training shake and some homemade apple tart amazing
Tuesday, December 29, 2009
epiphanies revealed
been a good christmas i am close to being a 94kg lifter weighed in at 84.4kg today ha ha ha ha
the following is geared towards my own training and what i have learnt about myself and does not apply to freaks like byrdie or other lifters that recover at a redicolouse rate
been thinking a lot about my training and reading a good bit and the more I think about it the "bulgarian" (focusing on the competition lifts or their power variants every day in training and for heavy singles) way of training that is just does not work for everyone and more importantly i think not for me. the last 12 months of my lifting have not resulted in any increases in my lifting the only thing that has increased is my rate of getting injured and constant knee pain !!!
i am looking back through my training and thinking when i have felt the strongest and when i performed to my capabilities i think my three best competitions or periods of training were just before christmas 07 in the galway open last october 09 in cork at the club before the world unis and this year was towards the end of the trip in scotland and when i came home from there.
looking at the sort of training i had been doing none of these periods were intense competition periods with maximal work multiple times per week or most days they were periods when i was doing large volumes of muscular work mixed in with some planned heavy loading above 90%.
note before byrd has a canary
although in scotland we did reach a high % of lifts most days this work was intersperesed with a massive volume of muscular type work and also this was a small period of time
i feel as if this way of training is what benefits me the most and i think importanly this is the way of keeping me injury free after my annoyance with injuries. i believe that muscle growth and protection i get from the higher volume more muscular type work is too important to just overlook. i dont doubt that the "bulgarian" type training gets you amazing results but i dont think you can overlook the injury factor i know some people will say suck it up and train but i think when you get to the point that you cant walk up or down stairs or pretty much do anything without constant pain or require a bucket load of meds to train i think you need to rethink the way you are going about it.
i am a firm believer that you need the heavy heavy work throughout most stages of the year however i think that this work needs to be interspersed with large amounts of more muscular type work i.e. treble double power snatch power clean combos from different position clean and jerk combos front squat jerks and pulls and deadlifts from various positions along with some back extensions push presses and presses oh yeah and fucking squats !!!!!.
i think the importance with these types of work is not to push the intensity too high on the power variations and combo or repetion lifts i think 70-85% of your lifts would be optimal on these keeping the repetitions at a minimum of two and towards 3 the majority of the time and in the squat pull type assistance a minimum of 3.
i still believe that the lifts and the squats to a lesser exetent should be hit heavy but out of a 6 day programme i would say a maximum of once in the clean and jerk and maybe twice in the snatch and i would say once around every 12 days to hit heavy singles in the front or back squat.
over the last while i have ignored the more muscular type work and i have suffered for that in inury and performance levels.
i am not going to make those mistakes again i will post later on about what i think exactly i need to be doing and how i am going to go about getting some decent lifts together
the following is geared towards my own training and what i have learnt about myself and does not apply to freaks like byrdie or other lifters that recover at a redicolouse rate
been thinking a lot about my training and reading a good bit and the more I think about it the "bulgarian" (focusing on the competition lifts or their power variants every day in training and for heavy singles) way of training that is just does not work for everyone and more importantly i think not for me. the last 12 months of my lifting have not resulted in any increases in my lifting the only thing that has increased is my rate of getting injured and constant knee pain !!!
i am looking back through my training and thinking when i have felt the strongest and when i performed to my capabilities i think my three best competitions or periods of training were just before christmas 07 in the galway open last october 09 in cork at the club before the world unis and this year was towards the end of the trip in scotland and when i came home from there.
looking at the sort of training i had been doing none of these periods were intense competition periods with maximal work multiple times per week or most days they were periods when i was doing large volumes of muscular work mixed in with some planned heavy loading above 90%.
note before byrd has a canary
although in scotland we did reach a high % of lifts most days this work was intersperesed with a massive volume of muscular type work and also this was a small period of time
i feel as if this way of training is what benefits me the most and i think importanly this is the way of keeping me injury free after my annoyance with injuries. i believe that muscle growth and protection i get from the higher volume more muscular type work is too important to just overlook. i dont doubt that the "bulgarian" type training gets you amazing results but i dont think you can overlook the injury factor i know some people will say suck it up and train but i think when you get to the point that you cant walk up or down stairs or pretty much do anything without constant pain or require a bucket load of meds to train i think you need to rethink the way you are going about it.
i am a firm believer that you need the heavy heavy work throughout most stages of the year however i think that this work needs to be interspersed with large amounts of more muscular type work i.e. treble double power snatch power clean combos from different position clean and jerk combos front squat jerks and pulls and deadlifts from various positions along with some back extensions push presses and presses oh yeah and fucking squats !!!!!.
i think the importance with these types of work is not to push the intensity too high on the power variations and combo or repetion lifts i think 70-85% of your lifts would be optimal on these keeping the repetitions at a minimum of two and towards 3 the majority of the time and in the squat pull type assistance a minimum of 3.
i still believe that the lifts and the squats to a lesser exetent should be hit heavy but out of a 6 day programme i would say a maximum of once in the clean and jerk and maybe twice in the snatch and i would say once around every 12 days to hit heavy singles in the front or back squat.
over the last while i have ignored the more muscular type work and i have suffered for that in inury and performance levels.
i am not going to make those mistakes again i will post later on about what i think exactly i need to be doing and how i am going to go about getting some decent lifts together
Saturday, December 19, 2009
my epiphanie
i have had my weightlifting epiphanie at last when i think about it it makes so much sense !!!!! it will be all revealed in time
Friday, December 18, 2009
some quality strongman vids
this is a link to some deadly strogman vids has lots of competition footage and at least three training vids of some hilarious strongmen some quality watching
http://www.youtube.com/user/HITstrongman
ps svend karlsen the funniest man ever pat shortt on the juice if you may ??
http://www.youtube.com/user/HITstrongman
ps svend karlsen the funniest man ever pat shortt on the juice if you may ??
a return to full snatch
thursday was a busy day sorting stuf for my masters for the weekend and doing other bits so was not training til late. was feeling tired before training but a good dose of sugar helped get me going.. byrd was back from vegas so was good to have him about for the start and then sull after his 4 hr warm up eventually got into lifting
warm up usual boring rubbish to try keep the body in one piece
power clean doubles 50,50,70,85,95,95,95,95,95
clean pull one from floor two below knee 105,105,105
clean deadlift for threes 115,115,115
was feeling good so decided would try some full snatch
snatch doubles 50,50,50,60,70, then 80 for 5 singles
was my first day doing any power clean from the floor and first day back snatching mye first few snatches were rough out and felt so ugly twas not funny but by the end the last few at 80 felt great.
friday knee is a bit stiff after yesterdays power clean and full snatches so going to just do a bit of light bike and get ready for weekend
warm up usual boring rubbish to try keep the body in one piece
power clean doubles 50,50,70,85,95,95,95,95,95
clean pull one from floor two below knee 105,105,105
clean deadlift for threes 115,115,115
was feeling good so decided would try some full snatch
snatch doubles 50,50,50,60,70, then 80 for 5 singles
was my first day doing any power clean from the floor and first day back snatching mye first few snatches were rough out and felt so ugly twas not funny but by the end the last few at 80 felt great.
friday knee is a bit stiff after yesterdays power clean and full snatches so going to just do a bit of light bike and get ready for weekend
Wednesday, December 16, 2009
nothing like a bit of banter
had a good session today last few days have been quite at training and kinda boring as byrd has been away whoring and touring in the city of sin so was good to have a bit of life around the platform with fatz and sull being about. fatz double biceps pose was the most impressive piece of sausage posing i have seen in a long time.
warm up empty bar work and some slow bodyweight squats, few glute bits and pieces and ankle shite,
power snatch and power snatch from below the knee 40,40,40,60,70,70,75,75,75,75,75
snatch pull from floor and two snatch pull below the knee 87.5, 87.5, 87.5
snatch deadliftx3, 97.5,.97.5, 97.5
back squat 3 sets 10 at 70
good session knee feeling quite good so happy out power snatch coming together again liking the more muscular type stuff as well to add a bit of mass around the hamstrings, glutes, lower back to hopefully keep me in one piece. plan to train tomorrow evening with a similar session to today except with the power clean in stead of power snatch and some push press in stead of squats
over and out
warm up empty bar work and some slow bodyweight squats, few glute bits and pieces and ankle shite,
power snatch and power snatch from below the knee 40,40,40,60,70,70,75,75,75,75,75
snatch pull from floor and two snatch pull below the knee 87.5, 87.5, 87.5
snatch deadliftx3, 97.5,.97.5, 97.5
back squat 3 sets 10 at 70
good session knee feeling quite good so happy out power snatch coming together again liking the more muscular type stuff as well to add a bit of mass around the hamstrings, glutes, lower back to hopefully keep me in one piece. plan to train tomorrow evening with a similar session to today except with the power clean in stead of power snatch and some push press in stead of squats
over and out
Monday, December 14, 2009
getting back into it
mondays session aim to relearn the jerk for the last time i hope ???
double jerk from the blocks 50,50,70,70,90,100,100,100,100,100
push press 50x3, 50x3, 70x3, 80x2, 90x1, 90x1
back squat 3 sets 10 at 50
happy with the push press its close to where it was before i got injured. its going to be a slow precoess getting back to some decent weights in order to put myself in a decent position for nationals in april so not going to rush anything jsut take it nice and slowly but not easy. going to def concentrate on more muscular work ie doubles trebles around 75-85% ish for the moment and slowly build back up the tolerance.
2 and a half hours after my first lot of squatting and jerking and no stiffness to report so happy out. knee sorted laptop to be fixed next part take over the world !!!!
double jerk from the blocks 50,50,70,70,90,100,100,100,100,100
push press 50x3, 50x3, 70x3, 80x2, 90x1, 90x1
back squat 3 sets 10 at 50
happy with the push press its close to where it was before i got injured. its going to be a slow precoess getting back to some decent weights in order to put myself in a decent position for nationals in april so not going to rush anything jsut take it nice and slowly but not easy. going to def concentrate on more muscular work ie doubles trebles around 75-85% ish for the moment and slowly build back up the tolerance.
2 and a half hours after my first lot of squatting and jerking and no stiffness to report so happy out. knee sorted laptop to be fixed next part take over the world !!!!
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