Miss Piggys Battle for the Big Plates

gymfreak

Sunday 11th of August

Stretching, foamrolling, the usual

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 2 (2 sets)
28kg x 1
30kg x 1 (5 sets)

Clean and Jerk
25kg x 2 (2sets)
30kg x 1
35kg x 1
40kg x 1
45kg x 1 (3 sets)

Front Squats
15kg x 3
15kg x 3
25kg x 3
35kg x 1
40kg x 1
45kg x 1
50kg x 1
53kg x 1
55kg x 1
57kg x 1

gymfreak

Monday 12th of August

Band Squat
Ankle stuff
Hip stuff
Shoulder stuff

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 2 (2 sets)
28kg x 1
31kg x 1
34kg x 1
37kg x 1
39kg x F...put too much power into it, lost it behind
41kg x 1 (3 sets) Deeeeelighted with these

Clean and Jerk
25kg x 2 (2sets)
30kg x 1
35kg x 1
40kg x 1
45kg x 1 (3 sets) easy

Reverse Hypers
3 x 15

Pendlay Rows
30kg 5 x 6

Band Scap Work

Really happy with training as of late Fingers crossed for the weekend!

gymfreak

Tuesday 13th of August

Hockeyballing
Band Squat Stretch
Hip flexor stretches
Band shoulder stretch

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatch with pause at the knee and full snatch
25kg x 1 + 1 (2sets)
28kg x 1 + 1
30kg x 1 + 1
33kg x 1 + 1 (3 sets)

Clean and Jerk
25kg x 2 (2 sets)
30kg x 1
35kg x 1
40kg x 1
42kg x 1 (3sets) easy

gymfreak

Wednesday 14th of August

1 hour spent mobilzing/stretching/nattering :eek:

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 1 + 1 (2sets)
28kg x 1
31kg x 1
34kg x 1
36kg x 1
38kg x 1

Clean and Jerk
25kg x 2 (2 sets)
30kg x 1
35kg x 1
40kg x 1
45kg x 1
48kg x 1

Front Squats
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 1
50kg x 3

Happy out

gymfreak

Thursday 15th of August

Hockeyballing
Band Squat Stretch
Hip flexor stretches
Band shoulder stretch

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatch with pause at the knee and full snatch
25kg x 1 + 1 (2sets)
28kg x 1 + 1
30kg x 1 + 1
33kg x 1 + 1 (3 sets)

Clean and Jerk
25kg x 2 (2 sets)
30kg x 1
35kg x 1
40kg x 1
42kg x 1 (3sets)

All done in just under an hour

gymfreak

Saturday 17th of August-Womens Open

I was in the 4th group so didnt start competing til 3pm. Was ridiculous nervous for the snatches by the time I started to warm up.

Snatches
37kg/ 40kg/ 43kgx

Ended up powering the snatches with nerves

Clean and Jerks
47kg/50kg/53kgx
Missed the 53 cos of a press out

Great day! Comp total went up...got a purty medal for 2nd in my weightclass... so happy days

Scuba Ste

You didn't bomb then.

Well done.

gymfreak

Scuba Ste wrote: »

You didn't bomb then.

Well done.

LOL!!!!

The mans life wouldnt have been worth living if i did:p:p:p

Edwardius

gymfreak wrote: »

Saturday 17th of August-Womens Open

I was in the 4th group so didnt start competing til 3pm. Was ridiculous nervous for the snatches by the time I started to warm up.

Snatches
37kg/ 40kg/ 43kgx

Ended up powering the snatches with nerves

Clean and Jerks
47kg/50kg/53kgx
Missed the 53 cos of a press out

Great day! Comp total went up...got a purty medal for 2nd in my weightclass... so happy days

Ya were lookin sharp as ****, well done!

Will Heffernan

gymfreak wrote: »

Saturday 17th of August-Womens Open

I was in the 4th group so didnt start competing til 3pm. Was ridiculous nervous for the snatches by the time I started to warm up.

Snatches
37kg/ 40kg/ 43kgx

Ended up powering the snatches with nerves

Clean and Jerks
47kg/50kg/53kgx
Missed the 53 cos of a press out

Great day! Comp total went up...got a purty medal for 2nd in my weightclass... so happy days

Good work you crazy little freak.

gymfreak

Edwardius wrote: »

Ya were lookin sharp as ****, well done!

Thanks Ed
Need to work on controlling the ole nerves next!

Will Heffernan wrote:

Good work you crazy little freak.

Thank ya!

gymfreak

Monday 19th of August
Playing/messing/ lazy-ing this week

Spin Bike-10mins

Barbell Complex-20kg
6 Pendlay Rows
6 RDLs
6 Front Squats
6 Pushpresses
6 Goodmornings
6 rounds 1min rest between each

Workblock
25 KB Swings 16kg
50skips
x 6 rounds

Left it at that

Will Heffernan

So what's next? Do you have a new goal in mind?

gymfreak

Will Heffernan wrote: »

So what's next? Do you have a new goal in mind?

Club Champs is on in late October...tis kinda a big one of the ole Weightlifting Calendar. Going to start training towards that next week and after that's done...who knows!

gymfreak

Wednesday 21st of August

Hamstrings have been in ribbons since Monday so was just going for nice, light and easy. 60 sec rest between everything.

Front Squats
15kg x 10 (2sets)
25kg x 8 (5 sets)

Seated Cable Row
5 x 10

Flat DB Press
5kg DBs x 8 (2 sets)
10kg DBs x 8 (5sets)...these were really weird and shaky at the start cos I hadnt done them in ages

Half Turkish Get up
7.5kg x 10/10 (3 sets)

Hanging Leg Raises
3 x 10

Plank
3 x 60sec on/off

Bicep Curls
5 x 10

Tricep Pushdown
5 x 10

Will Heffernan

Are you on holidays?

gymfreak

Will Heffernan wrote: »

Are you on holidays?

Nope, still training away

Think I'm going to let my log sleep for a while though while I put all my time and effort into my SuperSecretTrainingz :pac::pac::pac:

Will Heffernan

gymfreak wrote: »

Nope, still training away

Think I'm going to let my log sleep for a while though while I put all my time and effort into my SuperSecretTrainingz :pac::pac::pac:

Om my God...that would be awesome...I LOOOVE SuperSecretTrainingz.

gymfreak

Got some new kneesleeves..soooo excited

My pic of them never uploaded They're cute little rehbands

gymfreak

Because of my thread 'Ladies Lifting Workshop' on the main forum I got a few PMs asking about my training.

So I took a couple of vids today.

Snatch Pull + 2 Hang Snatch 37kg

https://www.youtube.com/watch?v=2OPT7yS9mWw

Snatch pull was faaaar too high

Was supposed to be a powerclean and a full clean 51kg...didnt quite work out:o

https://www.youtube.com/watch?v=EnpyBkLYLfM

gymfreak

Powerjerked a few PBs this morning

Felt uber easy!

51kg was a +2kg PB

https://www.youtube.com/watch?v=1an20-bN8-Y

gymfreak

Wednesday 13th of November

Powersnatches were on the agenda for today. Powersnatched up to 39kg and then somehow the rest turned to snatches
41kg x 1
43kg x 1 (+1kg PB)
44kg x 1 (+2kg PB)
45kg x missed behind

It's actually so strange that I started snatching properly when the weight got heavier cos usually the opposite happens me, once it gets heavy I power everything. Snatches were really solid Onwards and upwards!!

gymfreak

Had a really good month or so of training, hitting a few PBs along the way. Snatched 45kg last week and was sooooo soooo soooo chuffed with myself.

The lads at ECB were kind enough to let me enter their Club Competition on Friday and it was fantastic craic I normally get really nervous before competitions but I wasn't at all on Friday as I was having too much fun

Snatches: 40, 43x, 43x
C n J: 48, 52, 55

https://www.youtube.com/watch?v=lXrXVP_lij4

Absolutely delighted and have plenty of stuff to work on for the next competition.

gymfreak

Time to restart the ole log

Snatched 46kg just before the end of year..and shortly after that had to take 2 weeks off due to an injury. Physio has cleared me to start messing about in the gym again as of today...whhhhhhooooop!!! But I've to wait another few days before I'm allowed to snatch and clean.

Thursday 16th of January
A. Tempo Front Squats
20kg 4 x 8

B. Reverse Grip Pulldowns
@50kg 4 x 8

C. RDLs
25kg 4 x 15

D. Floor Press
10kg DBs 4 x 15

E.
20 Split Squats e/s
20 DB Row e/s 10kg
30 sec Plank
x 3

Side Plank 30sec e/s
20 Glute Bridges
20 Ab stuff
x 3

Went really light on the weights as I havent trained in nearly 2 weeks. Back felt quite tight after so might go even easier tomorrow.

gymfreak

Friday 17th of January

10mins-Spin Bike

Tonnes of foamrolling and mobility stuff

Tempo Reverse Lunges
5 x 10/10

Skinny Band Pullups
5 x 4

Single Leg Knee Drop
4 x 10/10

Tempo DB Row
4 x 10/10 10kg

Bicep Curls
5 x 10 with 5kg DBs

Tricep Pushdowns
5 x 10 @ 23kg

Seated Alternating DB Press
3 x 8/8 with 7.5kg DBs


45mins Walk

All the stretching

gymfreak

Good as gold again today...have physio on Monday and I'm really hoping he'll say that I'm good to start Weightlifting again

Saturday 18th of January
Al the mobility

Tempo Backsquats
15kg x 8
20kg x 8
25kg x 8 (4sets)

Supersetted with
Reverse Grip Pulldowns
5 x 10 @57kg

BB Reverse Lunges
4 x 10/10

Supersetted
DB Bench
10kg DBs x 10 (4sets)

Band Resisted Leg Curls x 10/10
Single Leg Glute Bridges x 10/10
Side PLank
x 4 sets

Plank x 45sec
Shoulder Rehab Circuit
Pullups
x 4 sets

gymfreak

Sunday 19th of January
Mobility and stretching

Front Squats
15kg x 5
20kg x 5
25kg x 5 (5 sets)

Skinny Band Pullups
5 x 5

Seated Row
3 x 10

Snatch Grip BB Press
3 x 10

Glute Bridges
3 x 20

Side Plank
3 x 45/15 e/s

Bicycle Ab Thing
3 x 20

gymfreak

Tuesday 21st of January

Yaaaay!!! Physio said I'm good to start training again. Whoop whooop!!

Took it semi easy today

Powersnatch + Full snatch
25kg (3sets)
27.5kg x 1
30kg x 1
32.5kg x 1 (3 sets)
felt grand

Powerclean and powerjerk
15kg x 1
25kg x 1
30kg x 1
35kg x 1
40kg x 1
45kg x 1 (3sets) SI started to get a bit tight at the end of this

Back Squats
15kg x 5
15kg x 5
25kg x 5
35kg x 5
40kg x 3 (3sets)

Alternating DB Press
8kg DBs 3 x 8/8

Lat Pulldown
3 x 10

Bicep Curls
3 x 10

Tricep Pushdowns
3 x 12

Glute Bridges x 20
Bicycle Crunches x 20
x 3 sets

All the stretching

gymfreak

Wednesday 22nd of January

25mins walk to gym..and it bucketed raining Was absolutely soaked through...lesson learnt...limerick rain is wetter than Dublin rain.

Mobility and stretching

Snatch Pull + Hang Snatch + Front Squat
25kg (2 sets)
27.5kg
30kg
32.5kg
35kg (4sets)

Clean Pull + Hang Clean + Front Squat + Clean
25kg
30kg
35kg
40kg
42.5kg ( 4sets)

SI was feeling a bit meh

Snatch Pulls
40kg 3 x 3 + 2

Snatch Grip Press
15kg x 8
17.5kg x 8
20kg x 5 (3sets)

Lat Pulldown
3 x 10

Leg Press
3 x 10

Plank
3 x 60/60

Side Plank
3 x 45/15 e/s

Single Leg Glute Bridge
3 x 10/10

Tonnes of stretching and hockeyballing

25mins Walk home

gymfreak

Thursday 25th of January

25mins Walk

Mobility Stuff

Snatches
25kg x 3 (3sets)
27.5kg x 3
30kg x 2
32.5kg x 2
35kg x 1 (3 sets)


Clean and Jerks
25kg x 3
30kg x 3
35kg x 1
40kg x 1 (3sets)
*Knees out in the jerk

Everything felt really nice

Front Squats
25kg x 5
25kg x 5
30kg x 5
35kg x 5
40kg x 3 (3sets)

Seated Rows
3 x 8

Seated Chest Press
3 x 8

SLDL
3 x 10/10

Glute Bridges x 20
Ab Bicycle thing x 20
Side Bends x 10/10
3 sets

All the stretches

25min walk

gymfreak

Saturday 25th of January

Quick bitta mobility stuff

Snatches
25kg x 2 (2 sets)
27.5kg x 2
30kg x 2
32.5kg x 2
35kg x 2 (3 sets) Felt real solid

Clean and Jerks
25kg x 2 + 2
30kg x 2 + 2
35kg x 2 + 2
40kg x 2 + 1 SIJ/back didnt feel great
42.5kg x 2 (3sets)

Backsquats
15kg x 5
15kg x 5
20kg x 5
25kg x 5
30kg x 5
35kg x 5 (3sets)

Still really cautious/nervous over my SI/lowerback Really hoping it starts to feel better

Pullups
10 x 1

Snatch Grip BTN Pushpress
15kg x 5
17.5kg x 5
20kg x 5
22.5kg x 5
25kg x 5
27.5kg x 5 (2 sets)

DB Row
12kg x 10/10 (3sets)

Bicep Curls
6kg x 10 (3 sets)

Tricep Pushdowns
3 x 10

Some stretching

gymfreak

Sunday 26th of January

25mins walk to the gym

Mobility and Stuff

Powersnatches
25kg x 2
25kg x 2
27.5kg x 2
30kg x 1
32.5kg x 1
35kg x 1
37.5kg x 1 (3sets)

Powercleans
25kg x 2
25kg x 2
30kg x 2
35kg x 2
40kg x 2
42.5kg x 2 (3sets)

Snatch Pulls
35kg x 3 (5 sets)

Pullups
4 x 2

Started to feel lightheaded so went home

25mins walk

Dathai

This chick is copying your style: http://www.flickr.com/photos/crossfitlic/9497127795/in/photostream/ :O

gymfreak

Monday 27th of January
AM
Mobility stuff

Sots Press
15kg 5 x 5

Snatch Pull above the knee and Powersnatches
30kg 3 x 2 + 3

Powerclean and powerjerks
37.5kg 3 x 3


PM
Rugby Training-2hours
And no broken bones

gymfreak

Dathai wrote: »

This chick is copying your style: http://www.flickr.com/photos/crossfitlic/9497127795/in/photostream/ :O

She aint got my pretty kneesleeves!!! :P

gymfreak

Tuesday 28th of January
Was absolutely shattered from Monday's rugby training..didnt realise it would take so much outta me!

50min walk

Wednesday 29th of January

25min Walk
Mobility Stuff

Snatches
25kg x 3 (3sets)
30kg x 3
32.5kg x 3 (3sets)

Snatch Pulls..tough
25kg x 3
30kgx 3
35kg x 3
40kg x 3
45kg x 3 (3 sets)..focus on finishing tall

Back Squats
25kg x 3
45kg x 3
50kg x 3 (3sets)

Was suprised by how tired I was after that session

Barbell Rows
5 x 10

DB Bench
10kg DBs
5 x 10

Plank
3 x 60/60

Russian Twists
3 x 10/10

25min Walk

gymfreak

Thursday 30th of January

25min walk

Mobility Stuff
Trained with a girl on my course today...I finally might have a training partner...it only took a few years :P

Snatch Pull btk+ Snatch
15kg x 2 + 2
15kg x 2 + 2
25kg x 2 + 2
30kg x 2 + 2 (3sets)

Clean Pulls
25kg x 3
35kg x 3
45kg x 3
55kg x 3 (3sets) focus on extending UP

Skinny Purple Band Pullups
3 x 5

Bicep Curls
5x 10

Tricep Pushdown
5 x 10

25min walk home

gymfreak

Friday 31st of Jan

25mins walk

Mobility x not much

Snatch Pull + Musclesnatch
15kg x 2 + 2 (3sets)
20kg x 2 + 2 (3sets)

Clean and Jerks/ Cardio
25kg x 3
30kg x 3
35kg x 3
40kg x 3

Front Squats
25kg x 3
30kg x 3
40kg x 3
45kg x 3 (3sets)

Side Plank
3 x 45/45

Hanging Leg Raises
3 x 10

Single Leg Glute Bridging
3 x 10/10

Short and sweet but tiring at the same time

25min walk

gymfreak

Sunday 2nd of Feb

Mobility...none

Snatch Deadlifts
25kg x 5
25kg x 5
30kg x 5
35kg x 5
45kg x 5 (3 sets)

Jerks from the Blocks=
25kg x 2
25kg x 2
30kg x 2
35kg x 2
40kg x 2 (3sets) all uber pretty

Was terribly terribly terribly hungover..so literally went in, did what I needed to and left

gymfreak

Monday 3rd of Feb

Mobility stuff

Sots Press
15kg 5 x 5

Snatch Pull above the knee and Powersnatches
15kg x 2 + 3 (2sets)
25kg x 2 + 3
27.5kg x 2 + 3
30kg x 2 + 3
32.5kg 3 x 2 + 3

Powerclean and powerjerks
15kg x 3
25kg x 3
30kg x 3
35kg x 3
37.5kg
40kg 3 x 3

Planks
3 x 60sec on/off

Bicycle Ab stuff
3 x 20

Russian Twists
3 x 10/10

Glute bridges
3 x 20

Tonnes of stretching

gymfreak

Been crazily busy with college hence the lack of logging but I have been training!

Tuesday 4th of Feb
Snatchpull btk + Snatch
15kg x 2 + 2 (2sets)
25kg x 2 + 2
27.5kg x 2 + 2
30kg x 2 + 2
32.5kg x 2 + 2 (3sets)

Cleanpull
25kg x 3
35kg x 3
45kg x 3
55kg x 3 (3sets)

Pushpress
15kg x 3
15kg x 3
20kg x 3
25kg x 3
30kg x 3
32.5kg x 3

Pullups
3, 2, 2, 2, 2

Bicep Curls
5 x 12 with 6kg DBs

Tricep Pushdowns
5 x 10

gymfreak

Wednesday 5th of Feb

Snatch Pull + Musclesnatch
15kg x 2 + 2 (3sets)
20kg x 2 + 2 (3sets)

Clean and Jerks
25kg x 3
30kg x 3
35kg x 3
40kg x 3 (3sets)
Werent the best today Timing was all over the shop

Front Squats
35kg x 3
47.5kg x 3 (3sets)

Side Plank
3 x 45/45

Hanging Leg Raises
3 x 10

gymfreak

Thursday 6th of Feb

25min Walk
Mobility Stuff

Snatches
25kg x 3 (3sets)
30kg x 3
35kg x 3 (3sets) Move feet!

Snatch Pulls
25kg x 3
30kgx 3
35kg x 3
40kg x 3
45kg x 3 (3 sets)

Back Squats
25kg x 3
35kg x 3
45kg x 3
55kg x 3 (3sets)

Pendlay Rows
3 x 10 @30kg

DB Bench
12kg DBs
3 x 10

Plank
3 x 60/60

Russian Twists
3 x 10/10

Pullups-Do 15 but broken into whatever sets I wanted
3, 3, 2 ,2 ,2, 1, 2

gymfreak

Friday 7th of Feb

Clean Grip Deadlifts
25kg x 5
35kg x 5
45kg x 5
55kg x 5 (3sets)

Jerks from the blocks
15kg x 2
15kg x 2
25kg x 2
30kg x 2
35kg x 2
40kg x 2
42.5kg x 2 (3sets)...easy

SLDL
5 x 10/10 with 10kg DB...easy

DB Row
5 x 8 with 15kg Db

Rest day Saturday and Squad session Sunday..Whooooop!!!!

gymfreak

Sunday 9th of Feb

Savage day at the squad session! Did a lot of nattering and a bit of training too

Snatches
15kg x 3 (3sets)
20kg x 2
25kg x 2
30kg x 1
33kg x 1
35kg x 1
38kg x 1
40kg x 1
42kg x 1
43kg x 1
45kg x F
40kg x 1 (2sets)
Snatches felt lovely, need to concentrate on moving my feet and on extending upwards instead of back

Clean and Jerks
15kg x 3 (3 sets)
25kg x 3
30kg x 2
35kg x 2
40kg x 1
45kg x 1

35kg x tonnes above the knee
Trying to fix my massive loop at the 3rd pull
35kg x tonnes from the floor

Cleans started to feel really nice and quick....just figure how I transfer this way of cleaning to my training...eeep

Was a super day, really well organised...can't wait for the next one

gymfreak

Monday 10th of Feb
short and sweet session

Mobility stuff

Sots Press
15kg 3 x 5

Snatch Pull above the knee and Powersnatches
15kg x 2 + 3 (2sets)
25kg x 2 + 3
27.5kg x 2 + 3
30kg x 2 + 3
32.5kg 3 x 2
35kg x 3 x 3 + 2

Powerclean and powerjerks
15kg x 3
25kg x 3
30kg x 3
35kg x 3
37.5kg
40kg
42.5 x 3 x 3 few of the jerks were a bit sloppy

gymfreak

Wednesday 12th of Feb
Slightly hungover again today
25min Walk
Mobility Stuff

Snatches
25kg x 3 (3sets)
30kg x 3
35kg x 3
37.5kg x 3 (3sets) grand

Snatch Pulls
35kg x 3
40kg x 3
45kg x 3 (3 sets)

Back Squats
35kg x 3
50kg x 3
60kg x 3 (3sets)

BB Rows
3 x 10 @30kg

DB Bench
15kg DBs
3 x 8

Plank
3 x 60/60

Glute Bridges
3 x 20

Pullups
5 x 2

Scuba Ste

gymfreak wrote: »

Wednesday 12th of Feb
Slightly hungover again today

Bloody student.

gymfreak

Scuba Ste wrote: »

Bloody student.

Lol. Such a dedicated student I am :P :P

Thursday 13th of Feb
25min walk

Mobility stuuuuuff and some hockeyballing (been totally neglecting this)

Snatchpull btk + Snatch
15kg x 2 + 2 (2sets)
25kg x 2 + 2
30kg x 2 + 2
32.5kg x 2 + 2
35kg x 2 + 2 (3sets)

Cleanpull
25kg x 3
35kg x 3
45kg x 3
55kg x 3 (3sets)

Pushpress
15kg x 5
15kg x 5
20kg x 3
25kg x 3
30kg x 3
32.5kg x 3
35kg x 3 (3sets)..was surprised how easy this was!

Band Pullups
3 x 5 (3 sec eccentric)

Bicep Curls
5 x 8 with 8kg DBs

Tricep Pushdowns
5 x 10

Stretching
25min walk

Training was grand but was wrecked tired after Ended up sleeping for most of the afternoon:o
Rest day 2moro me thinks!

gymfreak

Was absolutely wrecked all day Friday too...even after a 12hour sleep

Gonna up my food and carb intake a good bit over the next few days and see if that makes a difference. Ates tonnes on Friday and again today and Im starting to feel a bit more lively I've entered myself in a competition next week.. not tapering for it, just going to do it as a training comp...excitement

Saturday 15th of Feb
Walk-25mins
Yoga-1 hour

Snatch Pull + Musclesnatch
15kg x 2 + 2 (3sets)
20kg x 2 + 2 (3sets)

Clean and Jerks
25kg x 3
30kg x 3
35kg x 3
40kg x 3
43.5kg x 3 (3sets)
These were suprisingly not terrible today

Front Squats
35kg x 3
45kg x 3
50kg x 3 (3sets)

Band Pullups
3 x 5 with 3 sec eccentric
All the abz + stretching

25mins walk