a few observations i have made in my own training

the importance of reflection !!!!!!

become more methodical in my planning and sticking to the aims of the session and i dont mean just weight !!

my skill has a long way to go and the only way to get this better is by practicing with whatever the heaviest weight i can replicate the correct movement time after time after time som days that may be 90 kg and other days that may be 80kg whatever that weight is in future i must continue to practice with perfect technique and worry less about the weight and aim to bring up this weight i can perfect technically slowly

i respond well to lots of full snatch it does not have to be that heavy but lots of perfect repetitions

the above can be said for the clean and the jerk

i have added roughly 5 kg to my clean when i trained it for 4-5 weeks with lots of practice and heavy doubles and trebles

beginning my sessions with some light back squats loosens out my hips far better than any foofoo rubbish flexibility and also makes my knee feel better

snatch balance helps my snatch

weightlifting according to murph

snatch single doubels trebles
clean and jerk single doubles and combos
jerk singles doubles trebles
back squat 1-5s
front squat 1-3s i see stars and pass out most days with higher reps
snatch pulls 100% of snatch or less
clean pulls 110% of clean or less
power snatch 1s, 2s, 3s
power clean 1s, 2s, 3s
snatch and clean skill work ie. hang work and block 1s, 2s and 3s (this does not make up a significant portion for every 3or 4 full snatch or full clean roughly 1 hang or block)
push press 2s-5s
snatch balance as it works for me

all exercises should be performed with impeccable technique rocket science aint it

you cant take your max squat onto the dance floor

ihave been doing a lot of thinking and reading and yes it is dangerous i know my head may explode !!! the subject of my studies at the moment and as usual is weightlifting training i have so much to learn and i mean so so so so much .... i had a conversation with the big b yesterday in which we were talking about rugby and working with rugby players and some people would be having the perception of me just being a gym and weightlifting dude I came to an interesting conclusion on this fact I KNOW MORE ABOUT RUGBY THAN I DO ABOUT WEIGHTLIFTING .... Initially i thought this as quite amusing and then i thought more and more about it and realised its actually probably true i am only weightlifting properly around 4-5 years pending on breaks and other stuff where as i played rugby for 10 years so yes in fact i do believe i know more about rugby than weightlifting so its time to right this wrong and broaden my mind and learn more and more as each day goes on.

at training every day with the big b i usually come up with some insightful thoughts and learnings regarding training and techniques most of which i usually forget so i have decided i am going to write down these ramblings every day and see what happens as a result

yesterdays thoughts were as a result of a long morning of watching lot of my own lifting byrds lifting and some world class lifting as well as thinking back on some lil coaching advice i gave uls lady lifter. i had noticed in my own lifting and byrds that are pulls have gotten sloppy and kinda messy with the bar drifting away above the knee and the hips coming in too early so time to be conscious of this aspect now for this week and try fix one thing at a time.

this stuff gives me a hard on !!!

http://www.athleticscoaching.ca/?pid=7&spid=35&sspid=58

amazing free articles

a great source for geeks like myself

here is a link to some really interesting literature on sports training and performance a lot of it heavily influenced by zee russian. if you are sports geek like me this is gold dust

http://www.powerdevelopmentinc.com/index.php?cat=2

mondays mess

back squat 60 for few doubles, 90 for few doubles, 120 for one double
snatch 50 for few doubles, 70 for double, 80 for double, 80 for double, 80 for double, 85 for single, 90 for single, 92.5 missed a load of times just a little off as i would put it they can be seen in the video below, 92.5 made it time to move on,

snatch pull 70 for 3, 90 for 3, 95 for 2, 95, for 2, 95 for 2,

more snatch 70 for 2, 80 for single, 85 for single, 90 for single, all felt really quick and very very easy then 92.5 missed horribly mind not in it

back squat 70 for 3, 110 for 3, 130 for 3 done





today will be some lighter snatch and some clean and jerk if does not hurt knee and if does will try do something clean and jerk related pain free

the best piece of writing ever on weightlifting

read this on califoria strength this morning very insightful from glenn pendlay everyone should check it out !!!!!

http://calstrengthacademy.com/?cat=3

pure genius