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.