Sqit squats, pork ropes & swimming with the fish.

howtomake

More YTWL's, a few scapula push ups & chins. Shoulder should be grand for Friday, I'm not sure about the rest of me, I see a lot of resting in between whatever is in store for me. Did some finning in the pool, needed inhalor twice, got a little dizzy but at least it was something :rolleyes:. Drugs are not helping.

howtomake

Snatching wasn't going to happen, got there too late and just didn't have the motor skills anyway. Squatting was bad enough, the usual warm up had me gasping for air. Don't know WTF went on with squats, but it was like I never squatted before. I never feel it in my quads when I do back squats, granted the box was between my legs instead of behind me.

Squats 5 x 6 up to 50kg, then we went to 55kg like 3 weeks ago, and only got 1 rep. My right leg is coming out again. Couldn't engage with my glutes, so l have to do lots of glute activation this weekend, to get it back.

Benching actually didn't feel too bad, mainly because my shoulder has been rested. But inverted rows felt weird & weak.

Anyway I was ordered to take it handy and to get more iron in me this weekend. Prehab everyday until I get back in on Tuesday.

howtomake

Found a doctor that specialises in diving as well. Gutted, no diving for 4 weeks. He did give me more :rolleyes: steriods, again inflammation should go down in a few weeks.

I'll be busy enough though with diving lectures n stuff, hopefully get to tag along and do some snorkels instead, gotta be fit for the minor rescue stuff I'll have to do on the surface for my test.

ECB
Snatch (no triples for me, just two-sies), empty bar back to feeling heavy again. Went up to 25kg. Hang snatches ok, for 2.5 weeks off, but I've lost the motor skills for below the knee. Wrist at me again. It's like someone pressed the reset button on my body. Banged the knee a couple of times, as well as my chin from jerks, walking disaster:o.

Oh yeah and did some arnie presses, push presses and some move that simulates throwing a shot put with a band.

howtomake

Shoulder DOMS! Thanks a lot Wayne. Few lengths in pool, coughed a bit, a few more lengths in pool, then s'more coughing. Don't think chlorine helps anything.

Going snorkeling tomorrow around the Muglins, not exactly diving but I think some good clean sea air might help the old lungs. I've been feeling like a fish out of water.

howtomake

Man alive, its annoying waiting around for divers to get themselves together when you are a non-diver. It actually managed to stop raining by the time we got to the slip, sun came out, waiting around for everyone, the boat ride was nice, then waiting around for the 1st group to go in, then the sun went down:(. So got to snorkel in semi-darkness, nothing but seaweed, and I still hate wearing weight belts but it it was warm, current was against me a few times, kinda like a natural treadmill. Maybe the sea air helped but had to use my inhalor again afterwards.

howtomake

Did some snatching with my ghetto set up, keeping it light, gonna do some tomorrow too. Was just trying to get back into it.

A few shoulder and wrist rehab stuff.

Then went to the crappy gym:

rowing
bulgarian squats 20kg (twice as many sets on right leg)
rows 10kg (felt nice and easy on the shoulder)
good mornings 3x15
arnie presses 3x8
ball taps/plank
5 mins tabata style on bike

howtomake

DOMS! But I have a feeling tomorrow might be worse.

Did some more snatch work, didn't have much time though. Put on an extra 5kg, but was pretty wrecked. Those bulgarians, very hurty from yesterday, legs didn't want to squat. Ah didn't record it but felt like I wasn't keeping the bar close enough.

Then went to the pool to try to loosen up, only did some serious swimming for 400 meters, worked the shoulders, then the rest was just bobbing around the place. So hungy from swim...



But I have to say I'm liking the workout time to myself, just can't do that bus ride again. Not until new place is open.

howtomake

More snatching with even less time for warm up, and still so stiff. Recording yo-self defo helps, the first few sets were a bit iffy off the box. But then I noticed I need to ensure the bar starts around my mid-foot, I also noticed my arms might be a bit stiff coming up, as the bar didn't keep in a straight line or have the curve inwards at the top where the bar meets my chest. Nailed it a few times though.

Did some 20kg bulgarians, more on right side than left, 6 sets counting down (so something like this)
Leg R L R
1st 6 6 5
2nd 5 5 4
3rd 4 4 3
4th 3 3 2
5th 2 2 1
6th 1 1 1

Then met diving club for the weekly pool session, decided to use my sea fins which are much more resistant than pool fins, noticed right leg had a hard time keeping straight. Now for some well deserved pasta.

howtomake

This was a great help with realising how the bar should be.

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

howtomake

I just don't flipping understand why people don't understand that you don't want a drink! Anyway really don't feel like engaging with anyone.

Friday did some snatching, but didn't have computer to record, it was just meh. Managed a fail where the bar went behind me, but without a recording was hard to tell why. Did some yoga, then had diving lectures all weekend and we are still not finished. UGH. Anyway just in a crappy mood, want to go live in the woods and get away from society for awhile.

howtomake

Ergh, work very very busy but got some homework for myself....

A few vides

http://californiastrength.com/videos/viewvideo/53/snatch/olympic-weightlifting-snatch-tips-by-glenn-pendlay

http://californiastrength.com/videos/viewvideo/54/snatch/olympic-weightlifting-snatch-tip-second-pull-by-glenn-pendlay

http://californiastrength.com/videos/viewvideo/42/snatch/snatch-video-how-to-part-two (this one looks good for below the knee, keeping the bar in contact)

http://californiastrength.com/videos/viewvideo/43/snatch/snatch-video-how-to-part-three

howtomake

howtomake wrote: »

Ergh, work very very busy but got some homework for myself....

A few vides

http://californiastrength.com/videos/viewvideo/53/snatch/olympic-weightlifting-snatch-tips-by-glenn-pendlay

Fck me, just going off the first thing of this video, this stupid York bar I'm using at home for the time being, doesn't allow my grip width to be wide enough. I kind of knew this already compared to with an oly bar but now it really shows. Meh, have to think of something else.

Ah alright, I've calmed down... well at least I am getting a better understanding at where the explosive part of the lift should come from, I was doing it a bit too soon when coming off boxes.

howtomake

Well so much for quickly getting an olympic bar, but would probably upset the household in our small place anyway.

Hips bugging me again, did lots of yoga & foam crap. Went to pool, did a few lengths with fins and then did a good few back crawls & breast strokes. Starting to like the back crawls again. Then managed to pull my right hip flexor, I swear this desk job & the crappy chairs we have are doing me no favours.

Anywayz still inflammed, don't know when I can do more diving :(. And still have more boring lectures. I'm sure it'll work out one way or another. Damn Dublin sea better hold up till November!

Dathai

A length of wavin pipe might do you if you don't have access to a bar. 7ft is about 12 euro in most hardware shops!

howtomake

Dathai wrote: »

A length of wavin pipe might do you if you don't have access to a bar. 7ft is about 12 euro in most hardware shops!

Thanks, now my set up can be really ghetto;).

I ran out to the nearest one but no luck. This is a time when it would be good to have a car or a chauffeur. Something will develop.

howtomake

I found some handles to put before those stupid fiddly plastic York plates, so I can widen my grip. It's pretty uncomfortable as the grooves get right into my bones, but it works. Pulling from the boxes felt much smoother; also knowing & being able to explode with arms in the correct position at the right point.

Anyway only did a few lifts then hobbled over to gym for some bulgarians, arnold presses, good mornings, a very weak tabata session on the bike and loads of stretching. Everything was tight and had no gas in the engine today. But it was nice to get an eureka moment.

itsallaboutheL

Why are you making bars out of bits of **** when you live near a gym?

howtomake

itsallaboutheL wrote: »

Why are you making bars out of bits of **** when you live near a gym?

Cuz I'm going mental, since I have not been out diving for over a whole freaking month now. After I put these **** bits and pieces together I pretend I'm a bird and start flapping my arms around the place.

And not to mention the gym's barbells are just as limited as mine, but its cheap, near me and the only thing going for it is the big pool. But its only for another week, ECB should be in the new place soon.

Seriously though the snatching is not the same thing as diving, need ocean soon.

itsallaboutheL

dive into a snatch

howtomake

itsallaboutheL wrote: »

dive into a snatch

underwater snatching? no need for those pesky weight belts. and i have a feeling those singlets are just as much fun getting into as a wetsuit. ya could be onto something there.

howtomake

More snatching yesterday. Uh nothing really to say about it except I had to wrap my knee, if its not one thing its another. I've never had knee problems in my entire life through all the lower body emphasis sports I've done like track & speed skating (years upon years ago). Sure hip and shoulder issues numerous times. But I think maybe my exuberance of bulgarians n stuff last week might've put something out, don't think its a major issue.

And gonna have to stick with triples, I get a little too excited with too many reps in a set, so of course I get a bit more tired with a heavier weight.

Taking it easy on the lower body tonight , just do some shoulder work but will work on some homework vids (need to think a bit more when setting up the lift).
http://www.dominicmunnelly.ie/2011/03/glen-pendaly-workshop-with-olympic-hopeful-jon-north/

howtomake

Light snatching, knee still wrapped, following the last vid of pendlay's, started in a lower squat position than ever before, kept the bar in contact going up the thighs as instructed, etc. Was thinking more than using momentum, hence all felt really sluggish. I can tell on the vid that my right leg isn't landing steadily enough either, especially when I get tired. Then did some arnold presses, good mornings & some swimming afterwards. Anyway more home snatching tonight, there's still a delay in waiting for ECB to fully open again next week.

No sea this weekend again, not even snorkelling, stupid weather/hurricane, club even cancelled their uboat trip. I hope this isn't the end of diving season.

howtomake

skipped snatching to rest the knee and give it some icing. going to go get a knee strap, its just the patella that needs to be stabilised. just sticking with singles on the snatching tonight. might have to bite the bullet & go see physical therapist. have to go be social this weekend, friends are starting to have their 40ths.

----
Blah bad session, knee was so so, but for some reason the body just wouldn't cooperate with me.

howtomake

Hmm, been sore all weekend in the upper body, I didn't really do that much. Not a bad kind of sore but just more sore than I think that so-so session warranted. Guess things were a bit off. Knee still so so, but its not getting worse:cool:.

The last couple of weeks, without having to use up 4 hours of travel just to get to & fro ECB in Bray, plus the other 4 hours of prepping for a dive (& this is just travel & prep time, not actual time spent doing the activities) I have had enough time to actually do some meal prepping & other weekly chores. I've always tried to avoid thinking about how much time both these activities take up, but its equivalent to an entire day's work. Anyway next week we'll see just how much travel time going to Blackrock will be.

Flipping rain again just when I was going out for a walk.

howtomake

Anyway did some lifting of bar with more weight than I currently snatch, just practiced lifting the bar from knees to hip, mainly to work my grip in that position, I think that was part of the problem on Friday when I tried to increase the weight on the snatch. Also did some glute bridges as that doesn't bother my knee but still works my a**. Some ytwl's & wrist work too. Damn my hips are tight!

howtomake

This might be the last of my ghetto set up. Hmm, the schedule for coaching at ECB has changed a bit, so looks like just Fridays. However Ironside will be made available to me, just have to rethink schedule. Anyway it'll work itself out, I'm not sure what is going on with diving and work till next week.

Today decided to warm up a bit heavier, and worked my way up to the heaviest weight I dare do at home, I see why some do singles. The last few sets I just did singles. My right side is pretty shakey still. My knee was a bit wobbly on some, or rather my hip which affects my knee, I had to coax it on a few lifts. Didn't hurt or anything and I can walk up/down stairs no problem. Still will see PT soon. I re-watched my fav Pendlay vid before lifting, there's just something particular about the vid that gets my head/body in the right focus.

howtomake

Diving Sunday! Hopefully wind dies down enough, so will most likely get my 2 star qualification this year, I'm so close just need to do a couple of lectures, practice runs and then the test.

Did yoga & went to pool, shoulders very stiff.

howtomake

howtomake wrote: »

Anyway did some lifting of bar with more weight than I currently snatch, just practiced lifting the bar from knees to hip, mainly to work my grip in that position, I think that was part of the problem on Friday when I tried to increase the weight on the snatch. Also did some glute bridges as that doesn't bother my knee but still works my a**. Some ytwl's & wrist work too. Damn my hips are tight!

Did the above again, this time I bent my knees to get the bar off ground, plus some foaming. Going to see p therapist on Monday, see what he says about knee.

Ooof, too much drinking last night, why do people need to meet for a drink before they go to a place where there will be drinks. Ugh this is why I don't go out much, never straight forward. Got to see some cool jazz though.

This morning went to go watch the Leinster, oof that's a long day and I left after the 2nd groups snatching (the lift I'm most interested in). Was great to see it done, & a few chicks lifting, meet some new people, the new space for ECB looks good.

And only 1 dive tomorrow, not enough instructors, going to get some practical training on leading a dive.

howtomake

Ah too much stimulation over the last few days, I've lost a good bit of focus. Dive was just ok on Sun, not sure what's up with Portroe quarry but I borrowed someone's compass and the North didn't match up with my diving buddy's North, must've been some metal around or something, so the practical side of navigation was a bit frustrating.

Anyhoo, saw PT, so looks like my vastus lateralis is building up along fine BUT not compared to my vastus medialis, blah blah blah. Quads are super tight too, not to mention hips. So gotta strengthen the inside of the knee and loosen the quads up before my knee becomes another one of my 'issues' to worry about.

Need to work on my stance too for snatching, stupid right foot keeps coming out, so gotta make sure I narrow my stance every time and pay close attention to it, like I don't have enough to pay attention too.

howtomake

Did some more lifting of the bar up & down, etc
YTWL's, my new little knee exercise, some wrist work, foaming & stretch.

I'm starting to feel recluse again, might go buy an isolation tank to hide in for a few days .