5 mins TGUs @ 16kgs

F Squat - 8, 6, 4 @ 47kgs
Swings - 5 x 10 @ 32kgs

1 min rest between FS, less for swings

Protecting the wrists today so I did FS because I need them and some pretty easy swings.

5 mins TGUs @ 16kgs

Power Cleans - 8, 6, 4 @ 52kgs
M Press - 8, 6, 4 @ 37kgs
F Squat - 8, 6, 4 @ 47kgs

1 min rest between sets and exercises

Hurt my wrist early in first set of Power Cleans - it was ok to continue but I've had it on ice for last hour. Not too bad - but I had to dig deep for the F Squats. Up a couple of kilos on each come Thursday.

Rapid Ascent

5 mins TGUs @ 16kgs

Power Cleans - 8, 6, 4 @ 47kgs
M Press - 8, 6, 4 @ 32kgs
F Squat - 8, 6, 4 @ 37kgs

1 min rest between sets and exercises

Harder than it looks on paper, and compressing the rest ensures the heart is thumping. Put the weight up when you can do all the reps, so I'll probably put 5kgs on each next time I do it. Some of it was easier than others but I'll find my level for each of them in a few workouts anyway.

R.I.P. Holly

We had to have our dog put down on Monday. She was 9 1/2 years old and in pretty bad shape. Thankfully she went downhill pretty quickly though and wasn't in discomfort for as long as some I have since heard about. I miss her.

My mum wanted to have her buried in her garden and so I set about digging it straight after the vet had gone. I've got to say it was a pretty therapeutic process, upsetting at points but something I think all owners should do.

Anyway, during the digging I messed up my hands and my left hand in particular. I've torn large chunks of skin off the palm and as such I haven't been fit to use it for training. I've also been eating a lot of rubbish this week as well. I need to get my act together and will probably go out for a run later to just do something.

Haven't heard back from Maurice yet though I think he was back earlier in the week. The problem is that I am making big changes in my working life which will involve me being on call. I'm not sure I can really commit to training at a certain time for an hour anymore. I'll play it by ear at this stage but I may just have to train myself for a while again. It would mean that I'd have to use only the barest basic exercises for the Oly Lifts and would have to be flexible and use the KBs when weather wouldn't permit.

But you just have to roll with it. Take it on the chin and keep moving onwards and upwards.

Faster Marine!!

1.5 mile run - 11mins 45secs

My friend in Cardiff is having a bit of a slightly early mid-life crisis and wants to join the Royal Marine Reserves!! He's been doing a bit of running and we were talking about the running test that he'll need to complete - 1.5 miles in under 10mins 30secs.

I was telling him how a lot of guys in military post on Dragondoor and how they are still fit for tests despite only using KBs. Even though I haven't even been using my KBs again for long he called me out. So after yesterdays marathon and no warm up I put my heart into it and fell a little short. Wore my HR monitor and recorded a Max HR of 192bpms which I recall was my max when I used to run a lot years ago.

I reckon with a little bit of rest and a bit more KB training I'd nail that no worries. Switching to the 36:36 protocol with 16kgs for KB stuff now. The 24kgs is too big a jump for 15:15 - it takes a massive toal on my wrists and grip.....the 36:36 should help with this. Back to the barbell stuff next week sometime I guess.

Just give me 7!!

Vo2max Snatches - 80 rounds of 15:15 @ 16kgs KB
Total - 560 in 40 mins

I have been finally feeling discontented again, usually this leads to discomfort followed by growth. I have allowed myself to regress in the last 5 years or so and more or less shut myself away. Part of this discontentment lead me to start listening again to the audio book 7 Habits of Highly Effective people. I credit part of chapter two for my success in hitting 80 rounds of vo2max tonight.

There is plenty of info in that chapter but I was focusing on Leadership and Management. Leadership is having the vision and ensuring that you are headed in the right direction, management is the efficient movement in that direction and the means you use. Tonight before I started I wanted a big number - something almost silly. I wanted to surprise myself so I decided upon 80 rounds - a little less than twice what I did the other day and equal my PR for this. So that was the vision which I held in my head to begin with.

To get there I decided that all I had to do was 7 efficient reps over and over - the more efficient the easier it would be. Just give me 7!! Nevermind how many rounds you've done or still have to do. Just give me 7!! About half way through my skin was being left on the KB and my hands were in pretty bad shape. Just give me 7!! At 65 I felt a bit faint and very weak and tired. Just give me 7!! Truth was that towards the end they weren't so efficient, but they were good ones and I did what I set out to do. 100% committment to the vision.

Franklin asked Why do I bother? a little while ago. This is why I bother, these little battles and victories within myself, its about showing myself that I am capable of so much more than I think. That if I have direction and put myself to the task with all that I have I will make it, no matter what area, no matter how seemingly insurmountable.

Guys for some reason I'm unable to put comments on my own blog? Of course if I was 100% committed then I'd be able to do it ;)

Thanks for the support and I hope that you are both well and managing to get some training in. I'd have to say that the competition and pic is doing exactly what I'd hoped in terms of motivation.

Snatch - 5 x 3 @ 40.5kgs (roughly 70% 1RM)

Vo2max Snatches - 50 rounds of 15:15 @ 16kgs KB
Total - 350 in 25 mins

Surprising how much more you can do when the head is in the right place and you believe you can do that much. I'll bust through 60+ rounds later this week.

C&J - 5 x 3 @ 52kgs (roughly 70% 1RM)

Vo2max Snatches - 40 rounds of 15:15 @ 16kgs KB
Total - 280 in 15 mins

Udate: The competition and the resulting photo has had the effect I thought it would. Disgusted by it I have lost 6lbs since last Saturday!! I've been following the eating habits written in this www.fourhourworkweek.com/blog but its not much different from several variations of this type of low carb diet I've tried. The main difference is motivation, pure and simple.

Snatch, snatch and snatch again!!

Snatch - 5 x 3 @ 38kgs (roughly 70% 1RM)

Vo2max Snatches - 30 rounds of 15:15 @ 16kgs KB
Total - 240 in 15 mins

Good little session - the Snatches felt easier at 70% than the C&Js the other day. The vo2max stuff is coming back to me as well. This wasn't too bad though with a lack of carbs I felt very drained rahter than out of breath at the end. I'm quite confident that I can work up to 60+ sets in the next couple of weeks.

KB Fun

C&J - 5 x 3 @ 50kgs (roughly 70% 1RM)

Vo2max Snatches - 20 rounds of 15:15 @ 16kgs KB
Total - 160 in 10 mins

Going to keep it quite simple for the next fortnight - 5 x 3 @ 70% alternating barbell Snatches and C&Js. Then following this up with vo2max sessions. I started another concerted effort to drop some lbs again today so I'll be playing the duration of the vo2max sessions by ear. I want to improve conditioning but making sure I'm not killing myself and my energy.

Edit: Stupid blogger won't let me comment on my own blog. Thanks Franklin, got a taste for competition, but not for leotard wearing I must say ;)

My First Meet

Had a really good day today. Lifting was bye-the-bye really and it was good just to be around people who are interested in the same thing as you. I didn't get nervous, I didn't get too bothered about wearing the most ridiculous leotard in the world, infact I'd say that my mind was as clear as it ever has been when it comes to lifting.

It went as follows:

Snatch
1st Attempt: 48kgs - good
2nd Attempt: 52kgs - good
3rd Attempt: 55kgs - missed

C&J
1st Attempt: 65kgs - missed
2nd Attempt: 65kgs - good
3rd Attempt: 68kgs - good

I didn't get a great warm up and I was really caught napping when it came to the C&Js but I guess thats the nature of the beast. I'd say that most people would hit their best lifts in a training environment. I put the 55kgs too far in front of me, but got very close to my PR on the day so no complaints here.

I had no warm up for the C&J and went in cold for it. I thought it was a good lift anyway but apparently there was a little press out. I nailed it 2nd time around easy enough, but my jerk is weak so I only went for 68kgs....with hindsight I think I was too conservative. Missing the first one really did me no favours in this respect. I got a lot of encouragement from the other guys and told to really "punch" up in the jerk. I took this to heart and the weight flew up.

All in all, I had an enjoyable day and a target now to shatter at my next attempt. I totalled 3kgs more than Maurice, so it was good not to have to him crowing all the way home :)

Maurice is off on his holidays this week for a fortnight so I'll be left to my own devices. I might just alternate Snatches and C&Js and finish off each day with KB swings. After seeing a pic of me in a green and white leotard its apparent there is some weight to shift now!! (Don't even ask to see the pic!!)

Wednesdays Session

Warm Up - Barbell complexes

Snatches - worked up to a pretty easy 47.5kgs
C&Js - worked up to a pretty easy 65kgs

I think these will be my starting weights tomorrow and hopefuly get me off to a solid start. My C&J has been a bit erratic and while I've lifted 10kgs more I could easily fail 3 at 70kgs on some days. So the plan is to start a good bit lower and then maybe take bigger jumps, we'll see on the day. But it is my first competition so I'm not holding out for PR's across the board, just want to enjoy the experience really.

I'm also wondering now if I might be able to duck out of wearing this singlet like you have been able to get away with so far Franklin. I'm sure that Maurice will be milling around with his camera and I don't know if the world is ready for me wearing one of Maurice's old singlets from yester-year. God knows what its like....it might even have a flap in the back like you'd see in those old westerns!! There has to be some unwritten rule about wearing another mans singlet anyway.

Saying that there is also a LOT of motivation to be had from a pic like that - because if it is really bad I'd work damn hard to look better the next time. Will let you guys know how I get on, and thanks for the support.

Short and Sweet

20 mins session with the bar and some home made bumbers round at Maurice's garage - total weight was 27.5kgs. This was a skill practice session, I needed to be fast and precise. It was also to give me a few cues for when it comes around to the comp on saturday.

Power Cleans
Split Cleans
Split Jerks (without any dip)
Snatch Grip High Pulls / Split Snatches

I did plenty of sets of between 3-5 reps on each exercise and I was puffing like a train. I felt more aggressive/committed in each of the phases as I tried to get timing and technique down. Of course it is easy to do this with no weight, but I have another session tomorrow in which I'd like to show the same stuff.

Maurice has talked me out of shelling out a load of cash for gear which I am grateful. He said he'd lend me a singlet type thing too....I'm grateful but apprehensive!!

Countdown

Sunday 24th May

Windmills - 16kgs 3 x 3 L/R
Snatches 16kgs - 15:15 for 20 rounds of 7 reps
140 reps in 10 mins

Friday 22nd May

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10


Session
Hang P Snatch - 3 x 5 @ 20, 2 x 3 @ 30, 2 @ 35kgs
Snatch - 3 x 1 @ 40, 4 x 1 @ 42.5, 3 x 1 @ 45, 2 x 1 @ 47.5kgs
Hang P Clean - 3 x 3 @ 50kgs
Clean & Jerk - 3 x 1 @ 50, 1 @ 55, 3 x 1 @ 60, 2 x 1 @ 65kgs

Comment: The idea here was to find an absolutely nailed on starting weight for the competition. No point going in there with a weight that you miss on and then spend the rest of your time fighting your thoughts and emotions as well as the weight. The snatch was around about where I thought it'd be but the C&J didn't go so well....that one will probably just come down to how the warm up goes on the day.

I still don't have any gear for it yet, so I need to get that sorted. It is going to be grim standing in front of a load of people in a singlet...ain't no practicing for that I guess :)

Yesterday I just wanted something easy but that focused on metcon. It has slipped and I now feel that I need to plug in a few weekly sessions.

Cheers for the words of support Martin.

Competition Time

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10


Session
Hang P Snatch - 3 x 5 @ 20, 4 @ 30, 5 x 3 @ 40kgs
Snatch - 3 x 1 @ 40, 4 x 1 @ 42.5, 3 x 1 @ 45, 2 x 1 @ 47.5, 2 x 1 @ 52.5kgs (PR but missed 2nd)
Hang P Clean & Jerk - 5 x 2 @ 40, 3 x 1 @ 50kgs

Stretches

Comments: Competition in 10 days time that apparently I've been entered for. To be honest I'm more worried about how the hell I'm going to get some money together for shoes and a singlet than what I'll lift. When I first learned about it all sorts of excuses flew through my head as to why I couldn't do it. But then I just thought lets get the first one out of the way - there will never be a right time. We started talking about what each other expected to lift but then I just said to Maurice that I want to make 6 lifts, PRs etc can take care of itself. That took a bit of pressure off me.

So training has changed a little in preperation for this and today was all about the Snatch with a little bit of C&J volume at the end. Early on in the session I was power snatching, OH Squatting and squat snatching in an attempt to get better at squat snatch. On one ocassion though I accidently split snatched - I immediately did it again the next rep and it felt pretty good.

Maurice had me try these on my first session and I found them to be the most akward of movements. Today though they were all I did - prehaps the split cleans I do have a lot to do with this. I managed a PR of 52.5kgs in the snatch even though I was getting drained at that point. Heavy C&Js on Friday now I think and then probably taking it easy for a week.

FMS OHS Result

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10


Session
M Press - 5 @ 30, 4 @ 40, 3 @ 45, 2 @ 50, 1 @ 55kgs
Push press - 5 @ 40, 4 @ 50, 3 @ 55, 2 @ 60, 2 x 1 @ 65kgs
Dips for Jerks - 5 x 3 working up to 75kgs
Split Jerks - 3 @ 50, 3 @ 55, 2 @ 60, 2 @ 65, 1 @ 70, 1 @ 75kgs (missed)
Deadlift - 5 @ 90, 3 @ 110, 3 @ 120, 2 @ 130, 2 @ 140, 1 @ 150kgs

Stretches

Comments: Felt good this session. Did a whole lot of work on the shoulders but far from feeling tired (as I write this) they feel great with no aches or pains. The only exercise to cause me any trouble today was the Dips for the Jerk. Dip, drive the weight up to around eye level and catch. Helps jerks and also getting used to catching weights in the clean (I think). I found they jarred my elbows a bit to start but I got into the spirit of the exercise and they were grand to finish.

Was rocking through the Jerks and really thought I'd nail 80kgs today. But when it came to the crunch the psychological switch was flipped and I missed 75 twice. There is no reason why I shouldn't be getting these weights but sometimes you just have to let the mind catch up with the idea of it.

Best deadlift in a while - man it felt heavy. But the form was good and I was feeling it a lot in the hamstrings.

Watched a Dan John video yesterday (cheers Paul) and was messing around trying some of the squat progressions to the Oly Lifts. After a few of these I tried an OHS without any heel lift - then I went into the doorway to try the FMS OHS test . Couldn't believe it when I did it!! This is a big step forward towards a squat snatch, I'll be practicing these light on my own now.

Program Change

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10


Session
Hang Clean - 5 x 3 @ 30kgs (little or no back, emphasis on shrugging it up)
Power Clean - 3 x 3 @ 40, 3 x 2 @ 50, 3 x 1 @ 55kgs
Split Clean - 3 x 2 @ 55, 1 x 60, 3 x 1 @ 65, 1 @ 70kgs (PR)
F Squat - 3 x 3 @ 55, 2 x 2 @ 60kgs (missed set due to pain in adductor)

Stretches

Comments: Ate plenty yesterday and I certainly felt more energetic than Wednesday. I was feeling a lot more confident about my Split Cleans too. I think because it was a new movement I was worried about spliting under anything with a bit of weight. Today though I didn't think about it and just concentrated on pulling hard, shrugging it up and letting the split take care of itself. It was working well until a cramp/pull in my left adductor I picked up on Wednesday started to hurt. My focus seemed to switch back to the split then and I needed geeing up a bit to make the 70kgs which should have been pretty easy.

I soldiered on then through the F Squats as long as I could and ducked out of the last set of 2 keeping the weight fairly easy as well. I suspect I'll be icing my thigh now for a large portion of the weekend. Fingers crossed it's OK for Monday or Tuesday.

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10


Session
Power Snatches (warm up)- 3 x 5 @ 30, 5 @ 35kgs
Snatches - 2 x 3 @ 40, 2 x 2 @ 45, 1 @ 47.5, 1 @ 50 (PR), 2 x 1 @ 52.5kgs (missed)
High Pulls (Machine) - 5 x 5 @ 40
Squats - 5 @ 50, 5 @ 60, 3 @ 80, 2@ 80, 1 @ 90, 1 @ 100 kgs (missed)
HLR - 2 x 10

Stretches

Comments: Felt good at the start of this session, but quickly got tired. The snatches seemed to take a lot out of me and I was a bit disappointed that I didn't extend that PR. It should be noted that it was still a power snatch, I hardly bend my knees at all when doing them. There's more there anyway.

I felt this tiredness then when I started squatting - struggled at 80 for 3, 90 wasn't too bad, and I wasn't at all surprized to not come out of the hole with the 100. Maurice got it though....

This week so far I have been eating nothing but meat, fruit and veg. So even though I'm not lifting too badly I still feel a bit drained when it comes to the heavy work.

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10


Session
Front Squat - 5 @40, 5 @ 50, 5 @ 55, 3 @ 60, 2 @ 65kgs
RDL - 5 @ 50, 5 @ 70, 5 @ 80, 5 @ 90, 2 x 1 @ 110kgs
Incline Press - 5 @ 40, 5 @ 45, 5 @ 50, 5 @ 55, 3 @ 60, 2 @ 65kgs
Tricep Extensions - 5 x 5 @ 32kgs
HLR - 2 x 10

Stretches

Comments: Still not back into it proper, but that suited me today. Takes me a couple of days to get over a hangover these days. First time I'd tried to do F Squats with a barbell - form was pretty good and I didn't try to bust a gut. On the RDLs I used a clean grip for my 2 singles and it wasn't holding. I don't know why I didn't switch to a DL grip, because I'd have had a lot more in the tank.

After watching those guys on saturday I realise that I need to kick it up a gear now - I should be at least 50% stronger than I am now.

Saturday with the No-Necks

Maurice and I headed down to Garvagh on saturday to watch the deadlifting and what a thoroughly enjoyable exprience it was too. There were more entrants, audience, noise and energy than I expected. It was very well run as well but the only downside was that often there were 2 or 3 weight categories lifting at the same time. This meant that you didn't know who was in the lead or what each lift meant in terms of the competition. In fact I had to go to here today to make sense of what happened overall.

I had a special interest in two things here: what weight category would be lifting my best of 162.5kgs, and what would the guys my weight be lifting. I didn't have to wait long for the answer to my first question as the 69kgs boys broke through it and with the best of them lifting 190kgs!! In fact there were a couple of schoolboys who were close and the following 2 characters beat it:


Trevor Harvey weighed in at 66.5kgs with a 165kgs aged 67. He said to me later that he thought he had 170kgs in him but he was playing safe. He'd probably gotten another 2.5kgs by just taking off his jewellery!!


This is Gina Quin who took a look at my form and set me off on my strength odyssey a couple of months back. Gina weighed in at 76.3kgs and lifted 165kgs. A new ladies N Ireland record.

There were some good lifts on the day - Brain Irwin 350kgs at 144kgs; Geoff Faris (below) 320kgs at 102kgs. But lift of the day I thought was Randell "Rambo" Crookes 292.5kgs (N.I Record) at 88.6kgs. I got it on video but it is really poor quality and no sound. So there was my answer - I either need to drop 20kgs and improve by 30kgs or drop a few kgs and find 130kgs from somewhere. Hmmmm - this may take sometime!!

End of the holiday

Last day of KB idleness before jumping back into again on Monday. I've got to say that I do feel pretty well rested....but I've got a wild weekend coming up. I hope I don't show up on Monday with the mother of all hangovers.

TGU 2 x 3/3 @ 16kgs
WM 2 x 3/3 @ 16kgs
CL/Press/FS 3 x 3/3 @ 16kgs

Sw 4 x 10/10 @ 16kgs

Maurice hurt his back yesterday, so he struggled a bit with some of these but reported it felt better by the time we finished. I think this week has highlighted some imbalances and weaknesses for him. He looked pretty tight in the shoulders and mid-section. For my part, my shoulders feel pretty great and I feel like I have more energy which was the main thing.

We are off to watch a Deadlifting competition tomorrow. I'm pretty interested to see what guys my weight are lifting. I've got a feeling I'm going to be inspired to get a lot stronger. Will report back on monday.

Oly Lifting and KBs

Was back over at Maurice's garage yesterday (Wednesday) for a quick spot of KB action. Short and sweet.

TGU - 2 x 3/3 @ 16kgs
MP - 3 x 3/3 @ 16kgs
Windmills - 3/3 @ 16kgs

Sw/Sn - 2 x 3 mins @ 24kgs 15 on 15 off

Waiter walks 16kgs

My shoulders felt great after this. Everything was done well within limits, though the swings and snatches still got me puffing. Maurice stuck with the swings and I took a towel for him to use to show how he needed to use his hips to generate the swing. Too much back and arms previously.

The way he speeds through the barbell exercises he gets a bit of conditioning anyway.....but nothing like the KB ballistics!! That's why I kept it really short, I didn't want a death on my hands.

Might focus on some leg stuff tomorrow - SLDL, F Squat maybe even jump squats, jump shrugs. I read through RKC book again and there is a section on using KBs to aid weightlifting. I think that doing some OH Squats will help my flexibilty issues and also the OH Lunge would be good for helping my Split Jerk recoveries. Aside from this I have been wanting 5 or 10 mins of swings/snatches a couple of times a week. But only when I feel they won't lead to over training. I don't think it takes much for me to be honest.

KB Clinic

Roles were reversed today and I found myself giving a bit of instruction on the Kettlebells to Maurice. Given the plethora of things that you can with them I just stuck to the RKC basics and went through the big six - Swings, TGUs, Cleans, Presses, Snatches and Front Squat. Also as I was exaulting their restorative powers for the shoulders I showed him some Arm Bars and Windmills.

First time I picked them up for a few months, but boy did they feel good. Especially the arm bars and windmills, got good stretches in all sorts of places.

I think Maurice was both impressed and surprised with them. He was saying how they uncovered all his weaknesses in one breath and then wanting to talk to the leisure centre manager about getting them in the next. I was a little surprised by how much more fluid I was than him, its easy to forget how long I've been doing them now. But he was starting to "get" the swing when we wrapped it up and consequently his clean got a lot better too.

Nothing structured or tough today but he could see how it got the heart thumping. Wait until Wednesday when I take the gym boss over for a little circuit. ;)

Breaktime

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session
Power Cleans & M Press - 2 x 5 @40, 3 x 3 @ 45, 2 @ 50kgs
Jerks - 3 x 3 @ 50, 2 x 2 @ 55, 1 @ 60kgs
OH Squat - 2 x 3 @ 20, 3 @ 22.5, 2 x 3 @ 25kgs
Clean DL - 5 @ 80, 4 @ 100, 3 @ 120, 1 @ 130, 1 @ 130kgs
Shrugs - 5 @ 60, 2 x 5 @ 70, 5 @ 80, 5 @ 90kgs
One DB Push - 5 @ 17.5, 4 @ 20, 3 @ 22.5, 2 @ 25, 1 @ 30, 1 @ 30kgs

Stretches

Comments: Had a couple of days off, ate well, slept well and came back feeling pretty good. And this was a pretty good session too. The weights felt heavy to us both again at the start, but as the session wore on we both seemed to shake this off and there was plenty of zip.

The jerks felt pretty easy because of this, I was hitting my deepest OH Squats ever and with decent control. I laboured a bit on the DLs - missed my 2nd rep on 130 and then took it again for a single. But I bounced back straight after for some good shrugs and VERY explosive DB Pushes. I was trying to knockout the air with them haha.

The DL tells me what I already know - I need a week off. I'm happy to report that I've convinced Maurice of it to. Going to take the KBs over to Maurice next week for a bit of fun and a break from the barbell.

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session 1
Power Cleans & P Press - 3 x 3@30, 2 x 2 @ 40kgs
P Press - 2 x 5 @ 40, 4 @ 40, 3 @ 45 ,2 @ 50 ,1 @ 55 kgs
Split Clean & Jerk - 3 x 2 @ 50, 2 x 1 @ 55, 1 @ 60, 1 @ 65kgs
Back Squats - 5 @ 60, 4 @ 70, 3 @ 75, 2 @ 80, 1 @ 90, 1 @ 95kgs
OH Supports - Did Not Do!!
Bench Press - 5 @ 50, 4 @ 55, 3 @ 60, 2 @ 65, 1 @ 70, 1 @ 75kgs


Stretches

Comments: Said to Maurice that I was beginning to feel like we should have a rest week or low volume week. Both of us were complaining about all the weights feeling heavy.

Didn't feel like to good of a session, but on paper I've equalled my best lift from floor to overhead (after a miss), equalled BP, and upped my squat weight from last week. I think I rate sessions by how good I feel doing them rather than the weights I lift to some extent. Plus I managed to aviod doing those hateful OH Supports - that in itself is a big result!!

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session 2
Power Snatches - 3 x 3@30, 2 x 2 @ 40kgs
Snatches - 2 x 3 @ 40, 2 x 2 @ 45, 4 x1 @ 47.5 kgs - missed last one
Snatch High Pulls - 5 x 3 - 40kgs
Drop Snatches - 5 x 3 @ 20, 3 @ 25kgs
Romanian DL 5 @ 40, 4 @ 60, 4 @ 80, 3 @ 90 , 2 @ 100kgs, 1 @ 110kgs
Seated Incline Press (DB) - 2 x 5 @ 15, 2 x 3 @ 20, 2 @ 20, 2 @ 25kgs e/a


Stretches

Comments: Felt pretty listless again today - no speed in any of my lifts and actually missed a couple of the snatch singles but corrected all but the last one.

We kinda coasted then until the RDL, which just felt great. Like the DLs the other day I just kept whacking on the weight. The 100kgs double felt really easy but I bent my back a little and grip was starting slip on the 110 so I wrapped it up there.

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session
Power Clean - 2 x 5@40, 2 x 3 @ 45, 1 x 3 @ 50kgs
Split Cleans - 2 x 3 @ 50, 3 x 2 @ 55, 3 x1 @ 60 kgs
Clean High Pulls - 5 x 3 - 45kgs
(Jerk) OH Supports - Did Not Do!!
Back Squats 5 x 5 - 70 kgs
Seated Press (machine) - 2 x 5 @ 32, 3 @ 38, 3 @ 52, 3 @ 58kgs


Stretches

Comments: Felt a bit light-headed and drained when I went in this morning. I reckon its cold turkey from all the sugar I've been eating. Didn't feel at my best at any point, but was quite happy with how I did.

With the split cleans it looks like I either split deep and put the bar out in front of me a bit - or pull it close to my body and not spilt as much. Little bit of fear there I guess. I did a reasonable one on my last single and it felt very close to my throat. Just gotta get over it I guess.

The OH Supports aggrivated my right thigh again - did a couple of sets with just the bar but had to call it quits there. Too many people knocking about this morning so we just used whatever was available for pressing. You won't hear me detailing too many PRs using the seated press machine!!

Easter Hangover

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session
Power Cleans & M Press - 2 x 5 @40, 3 x 3 @ 45, 2 @ 45kgs
Jerks - 3 x 3 @ 40, 2 x 2 @ 45, 1 @ 45kgs
OH Squat - 5 x 3 @ 20kgs
Clean DL - 5 @ 90, 4 @ 100, 3 @ 110, 2 @ 120, 1 @ 140kgs
Shrugs - 5 x 5 @ 60kgs
One DB Push - 5 @ 15, 4 @ 20, 3 @ 25, 2 @ 25, 1 @ 30, 1 @ 30kgs


Stretches

Comments: One of those sessions where really neither of us was pushing the other, consequently I was just rushing in to do sets before any weight got put on!!

I kinda hung back until the DL then I started to load a bit of weight on it. Maurice hates DLs so he wasn't too pleased, but he did a very creditible 120kgs single. I did up to that weight with a clean grip but it was starting to slip so I had to change for the last single. It felt OK - but I thought it would be a little easier.

The single arm push press wasn't too taxing, but I wasn't getting the speed for them so no point in going much higher.

Hangover from Easter's food feast - I know I said it on my last post, but now it is really time to wind my neck in as far as nutrition goes.

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session 1
Power Cleans & P Press - 3 x 3@40, 2 x 2 @ 45kgs
P Press - 2 x 5 @ 45, 4 @ 50, 3 @ 50 ,2 @ 55 ,1 @ 60 kgs
Split Clean & Jerk - 3 x 2 @ 40kgs, 4 x 1 @ 50kgs
Back Squats - 5 @ 50, 4 @ 60, 3 @ 70, 2 @ 80, 1 @ 90kgs
OH Supports - Did Not Do!!
Bench Press - 5 @ 50, 4 @ 55, 3 @ 60, 2 @ 65, 1 @ 70, 1 @ 75kgs


Stretches

Comments: Pulled a muscle right at the top of my thigh on my first split jerk in the warm up. It gave me quite a bit of discomfort throughout the session and I just couldn't do any OH Supports. Apart from this it was a good session. All the weights were comfortable with exception on BP single. Its something I never do but I'm pretty sure thats the most I've ever pressed before. Might have had a little more in me but not much.

Split C&J form was a bit rubbish but this was mainly down to the sore leg and I felt there wasn't enough weight on it. Kinda like when you clean a 32kgs KB and then drop to a 16kgs - very hard (for me anyway) to keep great form. Quite a few of the more technical exercises I preform better at a higher percentage of my max.

I was also quite pleased with the Squatting. Was going very deep and despite a bit of pain I could have slapped a lot more weight on for a single.

Grin and Tonic

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session 1
Power Snatches - 3 x 3@30, 2 x 2 @ 35kgs
Snatches - 2 x 3 @ 40, 2 x 2 @ 45, 4 x1 @ 47.5 kgs
Snatch High Pulls - 5 x 3 - 47.5kgs
Drop Snatches - 6 x 3 @ 20kgs
Romanian DL 5 @ 40, 4 @ 45, 3 @ 47.5 , 2 @ 50 , 2 x 1 @ 55kgs
Seated Incline Press - 2 x 5 @ 40, 3 @ 45, 3 @ 50, 2 x 2 @ 55kgs


Stretches

Comments: For the second session on the trott I hobbled in and bounced out. Felt like I hyper extended my right knee on Wednesday and my shoulder had been acting up - wasn't sure I'd be able to do much. But as the session went on I just felt better and better, I was even drop snatching better.

I've also found a new favourite exercise - Romanian DeadLift. This was first time I tried them and I just felt like they gave me a nice stretch in the hamstrings - actually they had like a tonic effect. Loved them, wanted to lash a lot of weight on but Maurice was having none of it.

It lead me to believe that I am still not in a "pushing the envelope" phase if that makes sense. I've certainly adapted to the loads we are using and hardly break a sweat or get out of breath. Been thinking about adding in a KB conditioning session on my own....we shall see.

New Prog

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session 1
Power Clean - 2 x 5@40, 2 x 3 @ 45, 2 @ 50kgs
Split Cleans - 2 x 3 @ 40, 3 x 2 @ 45, 3 x1 @ 45 kgs
Clean High Pulls - 5 x 3 - 45kgs
(Jerk) OH Supports - 4 @ 40, 2 x 3 @ 45, 3 x 2 @ 45kgs
Back Squats 6 x 5 - 60 kgs
Seated DB Press - 2 x 5 @ 15, 3 x 3 @ 20kgs e/a

Plank - 90 secs
HLR - 1 x 12

Stretches

Comments: First off my diet is slipping. Still knocking around the same weight so I've been getting away with it, but I need to push on from here again and take it down another 7-14lbs.

Got the new prog yesterday and this was obviously the first session. Overall there is a lot of pressing/jerk related exercises across the 4 sessions, with a focus more on the clean than the snatch. Its pretty high volume I guess and again there is no mention of percentages at this stage so it is with feel on the day.

I started experimenting with Split Cleans today and it seemed to go OK. I was hardly bending my knees at all on my so-called Squat Cleans, so we tried a few lightish spilts instead. I feel a bit more confident doing these rather than relying on my dodgey balance and poor flexibility on squats.

OH Supports were done in the smith machine with a split jerk stance, arms locked out overhead. Then it was just a case of bending and straightening the knees - I say "just", but I hate them!! You could think of them as Jerk recoveries I suppose.

Good session today. I felt stronger and stronger as it went on and felt the weight on most exercises was very comfortable. I was considering skipping it too as I tweaked my back and shoulder on monday - but they were never an issue and feel grand now.

The European Weightlifting Championships are running this week and I've been watching the lightweights hoisting sickening weights. Yesterday I watched a 16 year old girl total around 180kgs....you have to laugh or else you'd cry!!

Gym Watch: New feature in which I relay the antics of your average gym goer in N Ireland.

Today I thought Maurice's head was going to explode in disbelief at the guy next to us. He was standing about 6 inches from the mirror very slowly curling a 2kgs dumbell. He got annoyed at Maurice's obvious comments and went over on the squat racks. He took the pair of dumbells....but only one at a time!!

Unfortunately for him that's where we were headed next and I stiffled a laugh as Maurice jumped on the racks in front of him. Blocked from the mirror, he took the dumbells....one at a time.... back to the other mirror. And began curling slower than before, and even closer to the mirror. I guess it instantly made his biceps bigger!! A surreal scene.

Sooooo frustrating......

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Test
Hang Power Snatches - 5 sets 5 reps - 35kgs
Snatches 4, 3, 3, 2, 2 1, 1, 1 - 50kgs
Clean & Push Press 5 x 3 - 55kgs
Clean & Jerk 2, 2, 2, 1, 1, 1, 1, 1, 1 - 60kgs
Back Squats 5 x 3 - 60 kgs

Med Ball Slams - 2 x 12
Plank - 90 secs

Stretches

Comments: Yesterday morning I woke up with a migraine. It didn't turn into a full blown puker but I was at the stage where I couldn't see out of my left eye and couldn't talk or even think coherently. Consequently I spent yesterday doing whatever felt like it would help me get over it - that included KFC and chocolate.

So today, while I wasn't prepared to be at my best, I didn't think I'd be at my worst either.

Maurice told me on the way in that he had the new program almost sorted but wanted to have a bit of a test session to see where the weaknesses were and what way to slant the program. I was getting cut loose!!

Hang Power Snatches were grand and really only to get us warmed for the snatches proper. I struggled though pulling them from the deck. I managed only a few iffy 50s.

It was a similar story on the next pair of exercises. I was fine hang cleaning & p pressing, but when we switched to C&Js I was lost. I was powering, pressing and muscling these weights up everytime, but my technique was gone. Contrasted to Maurice who looked very fluid and smooth on his lifts. On a few ocassions I caught the bar from a clean with my knees locked out!! I wasn't getting under the bar for the jerks and more often than not just pressed it out. All the while getting more and more annoyed at myself.

Maurice told me while it was clear I had the strength, he wouldn't let me put anymore weight on until I did it right. Evidently I never did.

I think he then kept the reigns on me for the back squats too because he could see I was getting annoyed. It was only really on the last set that I did a decent set there anyway. Haha

So lots of technique work now I'd suggest in the program. I need to start doing a bit extra with the broomstick and empty bar about the house. I shall also be searching for some lifting shoes, I switched to my converse style ones today and they really did me no favours. A couple of times they got caught in the grooves in the floor and tweaked my back a little while jerking.

Sooner this session is behind me the better as far as I'm concerned, but I can draw some positives from it. My Snatch is up 10kgs in about 5 weeks. And I lifted 5kgs off my best overhead lift 6 times. The strength was easily there to exceed it too I'm sure. Even a bit of improvement in technique and I wouldn't be surprised to lift 15kgs more than today.

The end of the beginning.....

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session A
Hang Power Snatches - 5 sets 5 reps - 40kgs
Overhead Squat - 5 sets 3 reps - 20kgs (tried snatch balances and squat snatches)
Hang Pull for Clean - 5 sets 5 reps - 50kgs
Hang Power Cleans - 5 sets 5 reps - 50kgs
Jerk from Racks - 5 sets 3 reps - 50kgs
Back Squat - 3 sets 5 reps - 60kgs
Med ball Slams - 2 sets of 12
Hanging Leg Raises - 1 set of 12

Stretches

Comments: Good session this. Got the weights just right on most exercises and it was only in the last set that I started to fade a bit - exception here was the back squat. I got great depth on them and could have thrown more weight on it. No matter, I'm sure there'll be plenty of opportunity to squat in the future. I was trying to bounce them back out of the hole, going down controlled and then speeding up for the last few inches. It certainly made them easier, but apparently you need to be careful to keep the hips pulled in. I've found that to be my sticking point so far, possibly some isometric stuff in the future might help.

My OHSs were a lot deeper today and Maurice wanted me to try the old snatch balances. All I can say is that I need to practice. I decided to sneak in a couple of squat snatches though while his back was turned. Far from a thing of beauty, but not too bad and a lot better than I thought they'd be.

Time to change it up now. From what I could get out of Maurice there will be four sessions but still only training 3 times a week. He has done this so that if there is a particular session I hate then it will always fall on a different day - so I won't end up hating Wednesdays for example. It seems that it will be snatch & squat or clean & squat days working up to heavy singles with a few differing assistance exercises on different days. Pretty standard oly training session from what I've seen from other training programs. I am SO looking forward to Monday now!!

While the cat's away.....

Warm Up - Shoulder Dislocates / Squat Stretches

Snatch High Pulls / Snatches / OH Squats / Power Cleans / Split Jerks 3 x 3

Session C
Split Jerks - 5 sets 3 reps - 55kgs
Power Snatch - 5 sets 3 reps - 45kgs
Overhead Squat - 5 sets 3 reps - 20kgs
Back Squats - 5 sets 5 reps - 65kgs
Standing Press - 5 sets 3 reps - 50kgs
Med ball slams - 2 x 12
Hanging Leg Raises - 1 set of 12

Stretches

Comments: Training on my own today and was hoping to blast through this in double quick time. As so often happens though you end having to be sociable in public gyms and I ended up talking my way to a longer than usual session.

Overall I think it went well - was a bit laboured on the old hang power snatches at 45 and my OHSs weren't as low even with heels raised. I did however get very low on the back squats and was pressing/jerking quite well.

Eating and sleeping plenty - salad, steak and salmon everyday, it's beginning to get really old though. I'll tough it out until the weekend and treat myself.

Atlas Shrugged

Mobility
None - sort it out!!

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches 2 x 10

Snatch High Pulls / Snatches / Power Cleans / Split Jerks 3 x 5

Session B
Power Clean - 5 sets 3 reps - 55kgs
Power Snatch - 5 sets 3 reps - 40kgs
Push Press - 5 sets 5 reps - 55kgs
Clean Deadlift & Shrug (Fast) - 5 sets 5 reps - 100kgs
Smith Machine Press - 54321 reps - 60kgs
Hanging Leg Raises - 2 sets of 10

Stretches

Comments: Much better session. Got plenty of rest over the weekend, and while it still could be improved I ate a lot cleaner diet. Felt much stronger and in the right place mentally - I could have lifted more on most of the exercises above. Definitely going to add some kind of recovery quantifying notes in my journal from now a la Dan John.

Maurice was struggling to keep up on the DLs so he made me add shrugs in an effort to slow me down. I was surprised how easy it still felt. I told him on my last set that I now strongly believe I will clean that weight before long. It must be said though that Maurice was still repping with a heavier weight than a few guys less than half his age were previously struggling with.

Quite a contrast to Fridays session.

Shocker

Mobility
None

Warm Up - Shoulder Dislocates / Squat Stretches 1 x 10

Snatch High Pulls / Snatches / Power Cleans / Split Jerks 3 x 3

Session A
Power Snatches - 5 sets 3 reps - 37.5kgs
Overhead Squat - 1 sets 3 reps - 20kgs (wrist injury)
Pull for Clean - 5 sets 3 reps - 45kgs
Power Cleans - 5 sets 5 reps - 47.5kgs
Jerk from Racks - 5 sets 3 reps - 45kgs
Back Squat - 3 sets 5 reps - 60kgs
Hanging Leg Raises - none

Stretches

Comments: Training session, how do I disrupt thee? Let me count the ways. Poor diet, lack of sleep, working too hard, poor focus, negative self talk, poor warm up and no mobility. The outcome decided long before I did my first rep today.

Neither myself nor Maurice was up for this and so one wasn't pushing the other as seems to happen. No big deal - stuff like this happens and Monday will be better. I can however make a bit more effort outside the gym to minimise sessions like this. I have been reading a lot of Dan John's stuff lately and in From the Ground Up he talks about quantifying recovery - for example assigning a score for nutrition, sleep, play, relationships etc against how hard your training sessions are. If your training sessions are all 9's and you are constantly scoring low on the recovery categories then somethings going to give.

You could argue the case that this is what happened today - my diet has been poor for a couple of weeks now, and I've been getting less sleep for a start. I'm going to eat clean this weekend and get plenty of sleep/rest so I'm back on form for Monday.

Home Gym

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Snatch High Pulls / Snatches / OH Squats / Power Cleans / Split Jerks 3 x 3

Session C
Standing Press - 5 sets 5 reps - 45kgs
Power Snatch - 5 sets 5 reps - 35kgs
Overhead Squat - 5 sets 5 reps - 20kgs
Back Squats - 5 sets 5 reps - 60kgs
Hanging Leg Raises - 2 sets of 12

Stretches

Comments: Trained over at Maurice's home gym today. He's got a couple of Elieko bars and they are sweet to use. Height was a bit of an issue for me so Jerks got cut and I played 'aviod the rafters' when pressing. Then got told off for my form!!

I tried a couple of Snatch Balances for comic effect on my last OHS rep. Quote - "You get the idea. They're rubbish but at least you get the idea." Haha. I was discussing with Franklin last week about looking up/down or whatever while lifting. Today without me mentioning it Maurice told me to try looking about 8 feet in front of me instead of 8 feet straight above me - definitely made my OHS a lot easier. I had a 2" metal bar under my heels for Back Squats after the 2nd set - it put the weight off my back and onto my legs, so much tougher for me. Really need strong legs for Oly Lifting so I've got a lot of them in my future.

Saying that, Maurice is talking about changing things up a littler earlier than he'd planned, it seems I'm grasping the basics quite well. Kinda curious now as to what the next phase will be...the old man is giving nothing away.

Deadlift day - yay!!

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Snatch High Pulls / Snatches / OH Squats / Power Cleans / Split Jerks 3 x 5

Session B
Power Clean - 5 sets 3 reps - 50kgs
Power Snatch - 5 sets 3 reps - 37.5kgs
Push Press - 5 sets 5 reps - 50kgs
Clean Deadlift (Fast) - 5 sets 5 reps - 100kgs
Smith Machine Press - 54321 reps - 50kgs
Hanging Leg Raises - 2 sets of 10

Stretches

Comments: Maurice had a bit of back trouble today from when one of the sleeves of the bar came off on Saturday - always check them! He ducked out of the DLs so I got to stick a bit of weight on. They felt pretty good - like most exercises today - and they must have looked good as Maurice told me I should be cleaning that weight.

Felt pretty good for todays session and my endurance and conditioning has come on a bit. Was beginning to dip a little for the last few sets on the Smith Machine, but overall I was very happy with this session.

Also I'm starting to see a bit of return on all the flexibility stuff I've been doing. My knee can go in front of my toes by 4" or so now which helps me keeping more upright on my squats. Still not great, but getting there.

Welcome!!

New hobby, new site. What the hell is a Kettlebell Experience anyway?

Only kidding, I love my kettlebells and I'm sure a bit further down the road I'll be incorporating them back into my training. But they are no longer the mainstay of my training so I felt I needed to change the name, and yes, ANOTHER new logo.

I plan on keeping things simple on here, no more long ramblings on strength and methodologies that I'm prone to. Just a record of my training and a wee bit of craic. I've started keeping a physical training journal as I just find them easy to see a glance how you are progressing. I'll still be keeping this up-to-date as well as hopefully adding some video of my progress (once I can lift worth a damn, oh, and get a recorder!).

So just for the record I started Olympic Weightlifting about 2 weeks ago. My trainer Maurice has me doing a basic generalised routine for the first 4 weeks or so to "get me fit to lift". So far my best ever in snatch is 45kgs and 65kgs in the clean and jerk.

I want to hit those goals stated across to your right, but in acheiving them I expect increased strength in a host of other lifts, increases in flexibility, speed, jumping, throwing and better body composition.

Olympic Training to date.....

All my posts on Olympic Weightlifting from my previous blog....

"Baby needs new shoes....."

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Snatch High Pulls / Snatches / OH Squats / Power Cleans / Split Jerks 3 x 3

Session A
Power Snatches - 5 sets 3 reps - 40kgs 1 x 45kgs, 1 x 45kgs (PR)
Overhead Squat - 5 sets 3 reps - 22.5kgs
Pull for Clean - 5 sets 3 reps - 55kgs
Power Cleans - 5 sets 5 reps - 45kgs
Jerk from Racks - 5 sets 3 reps - 45kgs
Back Squat - 3 sets 5 reps - 55kgs
Hanging Leg Raises - 2 sets of 12

Stretches

Comments: Pretty much over the cold I had now and I'm feeling stronger and healthier. I felt stronger in a lot of these lifts today, but my form and flexibility still has a lot of catching up to do. Rome wasn't built in a day though.

We were using 10kg bumper plates for the first today - sorry I should really have put Hang in front of most of the exercise descriptions in previous sessions. I not sure if it made it easier or not pulling from the deck, but it sure does feel good to let the weight bounce from droppin' it.

Got to save up now for some shoes. Weights were going under my heels for the squats, and under my toes for the cleans.....it seems I don't know where to be putting my weight!!

Shuffle

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Snatch High Pulls / Snatches / OH Squats / Power Cleans / Split Jerks 3 x 3

Session C
Split Jerks from rack - 5 sets 3 reps - 45kgs
Power Snatch - 5 sets 3 reps - 30kgs
Overhead Squat - 5 sets 5 reps - 20kgs
Back Squats - 5 sets 5 reps - 45kgs
Standing Press - 5 sets 3 reps - 45kgs
Hanging Leg Raises - 2 sets of 12

Stretches

Comments: Had to do a bit of shuffling around this week.....Maurice wanted to go shopping yesterday!! He didn't even buy me anything nice :(

Cold seems to have cleared up and I felt better able for this session today. That said I struggled for speed and consistancy. My key learning point of the day was thinking not about lifting the weight in the Jerks but on getting me under it with a wider split. It felt so much lighter and faster when I approached it this way.

Over Head and Back Squats are still more about the stretch and it was killing me as I tried to get as low as I could for each rep. I've been doing my warm up a couple of times daily to aid my flexibility, but it is going to take a Herculean effort to keep doing it. I absolutely hate it, which usually means it is the thing I need most.

In the middle of the session today Maurice left to take a call. He told me it was the World Over 65 y/o record holder from N Ireland. He can C&J 132.5kgs and Snatch 97.5kgs at around 95kgs - not bad for a pensioner.

Flat Eric

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Snatch High Pulls / Snatches / OH Squats / Power Cleans 3 x 5

Session B
Power Clean - 5 sets 3 reps - 40kgs
Power Snatch - 5 sets 3 reps - 30kgs
Push Press - 5 sets 5 reps - 40kgs
Clean Deadlift (Fast) - 5 sets 5 reps - 80kgs
Smith Machine Press - 54321 reps - 47.5kgs
Hanging Leg Raises - set of 12

Stretches

Comments: Thanks for the comments guys. I am fortunate to have a coach so near to hand, and believe me I intend to soak up all I can from him. It is very like the DL experiment, only not so frequent. I've read that the Bulgarian W/L team do the same thing - finding a max for that day and then doing the work sets 5-20kgs lighter depending on their schedule.

Todays session was a bit flat and I needed lighter weights. Can't seem to shake this head cold and general lack of energy. The food intake has suffered a lot, but apparently I have put on 3lbs of muscle and no fat. I'm off food shopping in a bit and I'm going to clean it up and fill myself full of steak and eggs this week.

In complete contrast to the last session I felt that I started poorly and finshed stronger. There was no speed in any of the first 3 lifts - the last 2 felt easier for me.

I really need to get my arse in gear and do some flexibility stuff on my own. I've read some good stuff on the work I need to be doing and it just boils down to doing it a couple of times a day now.

Its a funny old game...

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - High Pulls/Snatches/OHS/Cleans/Jerks with the bar

Session A
Power Snatches - 6 sets 5 reps - 35kgs
Overhead Squat - 5 sets 5 reps - 20kgs
Pull for Clean - 5 sets 5 reps - 40kgs
Power Cleans - 5 sets 5 reps - 45kgs
Jerk from Racks - 5 sets 3 reps - 40kgs
Back Squat - 3 sets 5 reps - 50kgs
Hanging Leg Raises - 1 set close to failure

Stretches

Comments: Felt really good warming up, thought that I was all but over my cold and was feeling plenty strong. I was whipping the empty bar about and making that really satisfying SLAM with my feet on the snatches. It turned out to be a game of two halves, I felt like I could have gone heavier on the first 4 exercises but by the time I got to the Jerks I was going downhill. Endurance wasn't there today.

Saying that, overall it was a good session. Egged on by Maurice I was getting deeper and deeper on the OHSquats. He had me hold bottom position for a bit on the last rep of each set. It was agony for me but at the same time the bar felt lighter, like I had better control of it and better balance. Also on my Power Cleans I was focusing on trying to whip the elbows round. I found that the more aggressive I was in doing this the easier it felt.

Maurice's philosophy - with beginners anyway - is to lift with good form with a weight that you can handle on that day. This is why some of my weight selections may not be making sense. When my conditioning, technique and strength all start to catch up then the weight selections will fit. That's why I have the odd stand out weight like Pressing from my last session and then doing less this session on Jerks.

Third session

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Snatches/Cleans/Jerks/Squats with the bar

Session C
Split Jerks from rack - 5 sets 3 reps - 42.5kgs
Power Snatch - 5 sets 3 reps - 30kgs
Overhead Squat - 5 sets 3 reps - 20kgs
Back Squats - 5 sets 5 reps - 50kgs
Standing Press - 5 sets 3 reps - 45kgs
Hanging Leg Raises - 2 sets of 12

Stretches

Comments: Still carrying a stinking cold. Every evening before training so far I haven't thought I'd make it, but I've felt better the next morning. We are still taking it easy on the intensity and zipping through the sessions so it hasn't been too tough.

Technique is still a work in progress obviously and it varies from OK to Bollocks. I haven't been of mind or body to practice on my own with a stick so far, but I expect it to get better along with my flexibility when I do start. I guess the best example of this today was the OH Squats. In the first few sets I was all over the place and not very deep. In the last few though I was getting down pretty deep with good balance and solid overhead. It was the first time I ever felt that I could handle more than just the bar.

Going back into a gym is funny as well. There is so much posing, gossiping and ridiculing of people's weight totals going on it's hilarious. I've promised Maurice though that'll I'll stop all that and concentrate on the training from now on ;)

Sickboy

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Snatches/Cleans/Jerks/Squats with the bar

Session B
Power Clean - 5 sets 3 reps - 40kgs
Power Snatch - 5 sets 3 reps - 32.5kgs
Push Press - 5 sets 5 reps - 42.5kgs
Clean Deadlift (Fast) - 5 sets 5 reps - 60kgs
Smith Machine Press - 54321 reps - 45kgs
Hanging Leg Raises - 2 sets of 12

Stretches

Comments: Over the weekend I thought I'd be doubtful for this session. Firstly I had my shoulder on ice for 2 days - it was the worst it has felt in months. Then I went downhill and felt really run down - think I have a bit of a virus. Fortunately I was feeling better on both accounts this morning and while it was an easy session I went through it better than I thought I would.

We alternated sets and exercises straight through again and I found that I wasn't huffing and puffing as much as the last session. All the weights are still within my limits but I have noticed that I can't move the bar that fast. Hopefully that will come as I go along, after all speed strength or power is one of the aspects Oly lifting trains.

I've got myself the ultimate training aid - a broomstick - and hopefully now I can get a bit of practice in between sessions.

So it begins.....

Mobility
Ankles, Knees, Hips, Shoulders and Wrists
(All the places you need for Oly Lifting; all the places I need work on!!)

Warm Up - Snatches/Cleans/Jerks/Squats with the bar

Session A
Power Snatches - 6 sets 5 reps - 35kgs
Overhead Squat - 5 sets 5 reps - 20kgs
Pull for Clean - 5 sets 5 reps - 40kgs
Power Cleans - 5 sets 5 reps - 45kgs
Jerk from Racks - 5 sets 3 reps - 40kgs
Back Squat - 3 sets 5 reps - 45kgs
Hanging Leg Raises - 1 set close to failure

Stretches

Comments: Started training proper with Maurice today. He gave me a print out with 3 sessions to do per week. This is to get me fit for lifting and I'll be on it for about a month. He wants me to be motoring through it and get some conditioning out of it too.

As far as the weights above go sometimes I worked up to that weight, others straight in and just left on because they were handy. It isn't about going as heavy as possible at this stage. Looking for some conditioning, finding my level and correcting gross technical errors I suppose. It was great to have Maurice there telling me rep for rep what was going well and what wasn't.

For now I'll only be doing some mobility/stretching and practicing lifts at home with a wooden dowel. At some point I'd like to throw in a little grip work, a few TGUs and some swings, snatches or sprints. That'll be down the road though and only if I feel it is necessary.

I have also cut back on the milk and decided to see how I get on with a sensible diet and 3 sessions per week. I honestly don't mind if I lose or put on a little - just as long as overall I lose fat and gain muscle. I still have the measurements I took when I was starting my hypertrophy stage, so it will be interesting to see what happens. I'd also liked to have done the Max Jones Quadrathlon to see what improvements I'd make. I might test my vertical and broad jump - but I'd be keeping those (small) figures to myself! ;)

I got some cracking resources yesterday off my good mate Paul - some dvds and a FANTASTIC book by Tommy Kono. Highly instructional and incredibly inspirational. I could get really into this weightlifting lark.

Schooled!!

Met up with yet another gentleman of a weightlifter today. At over 70 years old Morris has aged well. He looks in his 50's and lifts fast! He told me his knee was a little sore today, but he was stunned because "I never get any aches or pains". He also introduced me to his friend Duke who has DL'd 192.5kgs at 57kgs. He looked like he was 80!! I'm beginning to wonder if Olympic Weightlifting is the elixir of life.

Everyone I talked to told me that I was in very good hands - and I was. He took me through the Snatch and Clean, with hang and power variations. He even had me trying the split snatch and split clean. He lifted with me rep for rep, and all his lifts had more snap and power to them.

Not only can he lift, he can teach which is what I'm most interested in. After we did push presses, he told me a few things which helped ground me and made the lift feel more solid. I was fine on bench presses (just not enough weight for my liking). While I was there though I got him to take a look at me DLing. I did it the Pavel way - braced before going down, got tight, descended and lifted it when I got my hands on it. He told me to get down, make sure my back was flat, then brace and "you'll think this sounds silly, but pull yourself into the ground." It didn't sound silly at all, I do it for my overhead stuff, but I've never thought of applying it to the DL. I did a very comfortable double with 130kgs, felt it in the hamstrings more than I usually do. I was very impressed with just that tip alone.

It's obvious I can learn a lot from Morris. He doesn't have the facilities that the club in Belfast has, but I think that given my present circumstances he is my best option. I'll give it a go with him for a while and see how I get on. If it doesn't work out then the club in Belfast is always there. I've got to talk to him later, but if he tells me he can take me to a 100kgs C&J we're in business.

Edit: "100kgs? Oh, I should think so. " - he'll tell me anything I think, but I've got myself a coach. Start Friday morning :)

Oly Practice

Warm Up
OH Squats
Pumps
Halos
3 x 10

Barbell
Hang Power Snatch: 20 kgs x 5, 22.5 x 5, 25 x 5, 27.5 x 5, 30 x 5
Hang Power Clean:30 kgs x 5, 32.5 x 5, 35 x 5, 37.5 x 5, 37.5 x 5
Clean DL & Shrug: 37.5 kgs x 5, 40 x 5, 45 x 5, 50 x 5, 50 x 5
Push Press: 30 kgs x 5, 32.5 x 5, 35 x 5, 37.5 x 5, 40 x 5
Front Squat: 30 kgs x 5, 35 x 5, 37.5 x 5, 40 x 5, 42.5 x 5
OH Squat: 20kgs x 5, 20 x 5, 20 x 5

Stretches

Comments: Still in limbo with the coaching, but I shall get onto the N Ireland House of Sport tomorrow to get contact details of my local club for a chat. In the meantime it was a dry day overhere so I could get out back and practice a little bit. I'd really be dependant on the Great British weather if I tried to do any overhead stuff at home with a barbell.

Out of all the training resources I have my absolute favourite has always been Jimmy Schultz's Olympic Style Manual and DVD. So today I started into the first program detailed in that. I was using conservative weights and really trying for good form on each lift. I've got to say though that my form went from the sublime to the ridiculous....well maybe not sublime, but decent (though I really need a coach to check it was even that). Not from too much weight, in fact I generally found it to be a bit better when the weight got heavier. Overall it went quite well. I found it to be just about right for the amount of stress it accumulated on my wrists, also my shoulders were getting pretty tender from racking the barbell.

The program also calls for 3 sets of Bench Presses at the end. I was going to do some Half Get Ups as I have nowhere to bench. But the OHSs were terrible and I was getting a bit tired so I just decided to wrap it up there. I'll just do this routine until I get myself sorted with one coach or another.

I managed to put on 1lb this week. Not much of a return out of the 3 pints of milk I have upped my daily intake to. Still according to the BF percentage it is all muscle so I'll take that every week, all year long!! Plus I ate a 12" pizza by myself last night as a treat so I can't complain really. ;)

Mess Around

Daily Joint Mobility Complex
35 reps each

Warm Up/Corrective Exercises
Shoulder Rotations
Trunk Rotations
X Band Walk
OH Squats with 0.75" heel lift
Pumps
1 x 10

Barbell -
Hang Snatches @ 20kgs
OverHead Squats @ 20kgs
Hang Cleans @ 20kgs / 30kgs
Push Jerks (with split) @ 30kgs
Front Squats @ 30kgs
3 sets of 5

Back Squats @ 30kgs
3 sets of 10

Stretch Routine
Held for 30 secs

'O' Rating
Right shoulder - 1
Right Knee - 1
Lower Back - 1
At some stage though I think I'll need to add wrists to this list.

Comments - Still a little up in the air as far as who's training me and where at this stage, so I just decided to do a light practice on my own. I thought I'd throw the ego out the window and just do barbell complexes. Gotta say though that it was plenty for a lot of the exercises. And even though I was in no hurry you can get tired enough by the end.

No surprise to me is that I need to do a lot of work on my flexibility. Squatting today was all done with 3/4" heel raise, and I struggle to get my elbows up and my wrists back for the rack in the clean and front squat. But its new and exciting and I look forward to getting really into it.