Hips and heels

supposedly

I have been lifting for around three years, mostly powerlifting and Crossfit until April 2010 when I started weightlifting.

Current pbs
Snatch: 53kg (60kg bw)
Clean and jerk: 63kg (60kg bw)
Clean: 70kg (65kg bw)
Front squat: 95kg (65kg bw)
Back squat: 125kg (65kg bw)

Decided to start a log here as y'all seem like a bunch of lively fun folks!

supposedly

Monday 14th March 2011- max week

Snatch: 25kg (2 full, 1 hang), 30kg (2 full, 1 hang), 35kg x 3, 38kg x 3, 40kg x 2, 42kg, 45kg, 48kg, 51kg, 53kg (f x 3) I hit a pretty sweet spot with these around 45kg and it was all whoosh boom and in the groove until 53kg. 51kg was so easy I was almost laughing at it. I don't know what happened with the 53kg, it just wasn't in the groove. I had it locked out the three times but it just bounced out. Very frustrating as I know I'm stronger than last time I tested when I hit 53kg. There's no reason to be failing 52kg and 53kg when 50kg and 51kg are so damn easy! Grrr...

Squat: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 105kg, 110kg, 115kg, 120kg (f) Not sure if I failed because I couldn't do it or if I gave up. 115kg was quite easy. Will try this again on Saturday I think.

Powerclean: 48kg x 3 x 4 much easier after the squats, think I'll do these in this order from now on (used to do the assistance exercises after the main lift and before the squat)

Jerk: 45kg x 2 x 5

Chinups: 4,3,4,3 (f4)

Presses: 20kg x 10, 25kg, 30kg x 5 x 3, 35kg x 5 x 2

Round the world planks: 50s a side

Fun tech work supersets: 16kg goblet squats, rollouts, wallslides, band pullaparts x 10 x 3

Stretched glutes, hips and ankles

G86

You wouldn't happen to be that superwoman 'Dee' chick from CFI would you???

Also, welcome

And log needs more deadlift please:D

supposedly

G86 wrote: »

You wouldn't happen to be that superwoman 'Dee' chick from CFI would you???

Also, welcome

And log needs more deadlift please:D

I don't know about superwoman... I am a Dee though and I used to train at CFI. Cheers for the warm welcome
I don't really bother with deadlifts anymore. Do failed cleans count?!

G86

supposedly wrote: »

I don't really bother with deadlifts anymore

Blasphemy!!!!!:(

supposedly

Thursday 17th March 2011
Clean and jerk: 42kg x 3, 45kg x 3, 48kg x 2, 51kg, 54kg, 57kg, 60kg, 63kg (f), 63kg (supr sexy!), 66kg (sexy clean, failed jerk by squashing myself with it. back will be a bruise tomorrow- I'm a clever girl!

Hang snatch: 40kg x 3 x 4

OHS: 45kg x 3 x 4 (dropped bar on my back after second set, as if I wasn't bruised enough!)

Squat: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 105kg

Chin ups: 4,4

Presses: 20kg x 10, 25kg x 5, 30kg x 5, 35kg x 5 x 5

Round the world planks: 50s a side

Hoping to motivate myself to do tech work and stretching later but that'll do for now.

itsallaboutheL

That's a Tasty Squat.

supposedly

Cheers dude, not quite back there yet but on the way.

Friday 18th March 2011
Sports massage at Functional Training Ireland, off Baggott street. Cool joint. Chick doing the massage seemed to know her stuff, very friendly personable sort. She said I'd a dose of severe tightness in my neck/ shoulders/ upper back and also glutes and she did a bit of dry needling. I feel a good bit looser today.

Saturday 19th March 2011- East Coast Barbell, Bray
Snatch: 25kg x 3, 30kg x 3, 35kg x 3, 38kg x 3, 40kg x 2, 42kg, 45kg, 48kg, 50kg, 52kg, 54kg (f x 3), 52kg (f), 35kg x 1 x ?, 40kg x 1 x ?, 43kg x 1 x ?, 47kg x 1 x ? (few good ones in these last few, few ropey ones, few silly fails). Got frustrated at this point and left it there for the snatch. Had a mandarin and reset for the rest of the session

Clean and jerk: worked up to about 85% and worked on tech. Got a few technically good jerks but I'm still a bit polite with them.

Squat: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 105kg, 110kg, 115kg, 117kg (f)

Pullups: 3 x 5

Stretched glutes, hips, ankles and neck

howtomake

Oh goodie, another stronger (than me that is ) female to follow.

supposedly

Monday 21st March 2011- light week (80%)
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2 x 6
Jerk: 45kg x 3 x 4
Isometric clean pull: 65kg x 3 (8 seconds)
Back squat: 81kg x 3, 87kg x 3, 93kg x 2 x 6

Busy day so had to lash through the session in about half the time I usually do it. Fun!
Pullups just didn't happen after session, got two and was pretty sure I'd fail the third. I may be doing them too often.
Gonna grab lunch/ dinner now and hopefully I'll be able to engage my motivation circuits and get some stretching and rolling done!

supposedly

Wednesday 23rd March 2011- light week, 80%
Clean and jerk: 45kg x 3, 48kg x 3, 51kg x 2 x 6 These were quality
Power snatch: 35kg x 3 x 2 (first time doing this exercise, it became apparent 35kg was too light so decided to test it) 40kg, 45kg, 48kg (left it there because form was not great, not because it felt heavy. In fairness I've never done this movement with any weight before. Coach suggested doing it for a few more days to ingrain the movement pattern and then test again next week.)
Isometric snatch pull holds: 70kg x 3 x 8s
Squat: 81kg x 3, 87kg x 3, 91kg x 2 x 6 These are too light and I am lazy
Great session today. I timed my coffee just right and was annoyingly bubbly during my session. Fun!

supposedly

Thought I'd throw up a few recent vids. Just for the craic like...

http://www.youtube.com/watch?v=IE9-NOndins

http://www.youtube.com/watch?v=1DeEx7XjOBE&feature=mfu_in_order&list=UL

http://www.youtube.com/watch?v=ApfK3U5IlLw&feature=mfu_in_order&list=UL

http://www.youtube.com/watch?v=sMcAY0DRKbg&feature=mfu_in_order&list=UL

howtomake

Ah you train at Hercs! Well you still look graceful even on the fails.

Dathai

Jesus, I've no idea how you can do so many snatches in one set. I die just from doing them with kettlebells. Fair play

supposedly

Friday 25th March 2011 light week: 80%
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2 x 6
rack jerks: 45kg x 3 x 4
isometric clean pulls: 80kg x 3 x 8s
Squats: 81kg x 3, 87kg x 3, 95kg x 2 x 6

supposedly

Got home, chilled out a bit, then...

Presses: 20kg x 10, 25kg x 5, 30kg x 3, 35kg x 3, 37.5kg x 3 x 5
Ab rollouts (elevated): 10 x 5
Round the world planks: 45s a side
Stretching: glutes, hips, ankles, neck
Rolling: glutes (Yoweee!), traps, back, IT bands.

supposedly

I'll be honest, I'm a very bad human. I don't roll very often (I can count on one hand, all the times in my life that I've rolled). While rolling the glutes, I found about three years worth of evil which could probably go some way to explain the pains in my hip flexors that I've almost always had during squatting. I'm going to have to find a human who is training to be a rehabist that wants a challenge!

supposedly

Monday 28th March 2011- week 2: 85%
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 42kg x 2 x 5
Rack jerks: 45kg x 3 x 4
Isometric clean pulls: 80kg x 3 x 8s
Squats: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 95kg x 2 x 5

supposedly

Tuesday 29th Match 2011- week 2: 85%
Clean and jerk: 45kg x 3, 48kg x 3, 51kg x 2, 54kg x 3
Isometric snatch pulls: 70kg x 3 x 8s
Power snatch: 35kg x 3, 40kg x 3, 45kg
Squats: 81kg x 3, 87kg x 3, 95kg x 2, 100kg x 3
Chinups: 4,6,2

supposedly

Thursday 31st March 2011
Press: 20kg x 10, 25kg x 5, 30kg x 5, 35kg x 3, 38.5kg x 3 x 5
Still well away from failure- and hopefully I can keep it that way by creeping up a kg here, 1/2 kg there. I get seriously out of puff straight after a set though!

supposedly

Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg x 1 x 4
Rack jerks: 45kg x 3 x 4 http://www.youtube.com/watch?v=bCwUlzRnfmU
Isometric clean pulls: 80kg x 3 x 8s
Squats: http://www.youtube.com/watch?v=D34OTiOf5TI 81kg x 3, 87kg x 3, 95kg x 2, 100kg x 1 x 4

http://projectabz.blogspot.com/2011/03/science.html

supposedly

Popped out to ECB. Didn't hit any amazing PBs but had a fun session as always.
Tipped away at snatch technique, it was a complete mess today for some reason so didn't push it too hard.
Clean and jerked up to 61kg (power clean pb by 1kg and a sexy jerk!) and failed 63kg a couple of times. I feel like I've made some nice progress on my jerk technique lately, just waiting for it to transfer into numbers!
Squatted 80kg x 3, 90kg x 3, 95kg x 3, 100kg x 3

supposedly

Monday 4th April 2011- Week 3, 90%
I was feeling awful today, really tired heading in to training but as with the last few Mondays, I perked up alot during the warmup. It must be something to do with the crazy quantities of coffee I drink all day that doesn't quite keep me awake during my lecture, but it all kicks in right before the snatch just when I need it! Anyway, I was in flying form when I hit my singles so Coach let me max. I got pretty close to 55kg (see video) but no dice. I reckon it'll be there for next Monday (actual max week)

https://www.youtube.com/watch?v=U1VwWMzN2P4

Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 47kg, 50kg, 55kg (f x 3! but oh so close)
Rack jerks: 45kg x 3 x 4
Isometric clean pulls: 80kg x 3 x 8s
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3
Had alot of fun today. I love training!

itsallaboutheL

That first fail was epic.

gymfreak

Holy crap!

And to think I'm terrified of failing a squat in case I kill myself..olympic lifting looks a teeny tiny bit more terrifying:D

supposedly

Wednesday 6th April 2011
Clean and jerk: 45kg x 3, 48kg x 3, 51kg x 2, 54kg, 57kg x 1 x 3
Powersnatch: 40kg x 3 x 4
Isometric snatch pulls: 70kg x 8s, 80kg x 2 x 8s
Squats: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3

supposedly

Thursday 7th April 2011- My snatch felt great today
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 47kg x 1 x 3
Rack jerk: 45kg x 3 x 4
Press: 39kg x 1 (f2), 35kg x 5 x 2, 35kg x 3
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3

supposedly

Friday 8th April 2011
Clean and Jerk: 45kg x 3, 48kg x 3, 51kg x 2, 54kg, 58kg x 1 x 3
Power snatch: 45kg x 3 x 4
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3
Stretched and rolled

supposedly

Monday 11th April 2011- Max week!
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 47kg, 49kg, 52kg, 55kg (+2kg pr woohoo!), 57kg (f x 2)
Rack jerk: 45kg x 3 x 4
Isometric clean pulls: 80kg x 3 x 8s
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg, 110kg, 115kg, 120kg (pr +5kg highbar)

Felt mostly okay going in today but hips were a bit tight. It didn't stop me pulling a very easy 55kg that surprised the hell outta me. I was so unprepared for it, I just hadn't got anymore than that in my head so if I'm honest, attempts at the 57kg were completely half assed.
Squatting was rather painful in my hips but I had told myself I was going to do 120kg for a 5kg a2g highbar pr today so I bloody well did it. That'll do.

Stretched ankles, glutes and hips after. Even though I appear to be more flexible and I'm hitting positions that I couldn't hit before, the pains in my hips aren't any less. I must investigate this before it becomes an issue.

http://www.youtube.com/watch?v=y9bAnwIqqVc 55kg snatch
http://www.youtube.com/watch?v=sfN1UQBHGlU 57kg snatch fail 1
http://www.youtube.com/watch?v=eR8QO5hIJLM 57kg snatch fail 2

token

supposedly wrote: »

Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg, 110kg, 115kg, 120kg (pr +5kg highbar)

Godamn! Hmm I'm currently unavailable for squat offs until further notice.

Sangre

Incredible/emasculating!

supposedly

Tuesday 12th April 2011- Max week continues!
Clean and jerk: 35kg, 40kg, 45kg x 3, 48kg x 3, 51kg x 2, 54kg, 58kg, 61kg, 65kg (pr +2kg!)
Power snatch: 40kg x 3 x 4
Isometric clean grip pull, 80kg x 8s
Isometric snatch grip pull, 80kg x 8s x 2
Squats: 81kg x 3, 88kg x 3, 93kg x 2, 99kg

Clean of 65kg was nice and easy. The jerk was tough enough but due to technical deficiencies, I haven't had the opportunity to be in a position to put that much effort into the jerk before now. There's more in the tank though, I'm happy enough that I can probably begin to take out a bit of slack on this lift!
Hips are screaming sore from squats so we called it a day at 85% there. I'm going to ice the hell out of them and pray they get better for Saturday.

supposedly

Thursday 14th April 2011
Press: 20kg x 10, 25kg x 5, 30kg x 5, 35kg x 3, 39.5kg x 3 x 5
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 45kg
Clean and jerk: 45kg x 3, 48kg x 3, 52kg x 2, 55kg
Squat: 81kg x 3, 88kg x 3, 93kg x 2, 100kg

supposedly

Saturday 16th April 2011- East Coast Barbell, Bray
Snatch: 25kg x 3, 30kg x 3, 35kg x 3, 40kg x 2, 45kg, 50kg, 55kg (f x 2), 56kg (pr +1)
Clean and jerk: 45kg x 3, 50kg x 2, 55kg, 60kg, 65kg, 68.75kg (f), 70kg (f)

Best days lifting ever! After failing 55kg snatch twice:http://www.youtube.com/watch?v=4OVzrcovVnY, http://www.youtube.com/watch?v=UNyXUzHjZaQ, I had taken off my wraps and was walking away when Tommy suggested I try 56kg. I thought he was off his rocker but coach knows best so I gave it a shot and this was the result: http://www.youtube.com/watch?v=MEKAcYrKXaE. Felt so good after this!
Took about ten minutes to swagger around feeling like queen of the universe, then came back to clean and jerk.
All plain sailing, 65kg was solid http://www.youtube.com/watch?v=zydS-81Z5LA, someone misloaded the bar so after that was 68.75kg. Clean was easy, I think I had the jerk too far back overhead so it turned into an overhead wrestling match that I failed: http://www.youtube.com/watch?v=9WG07vCYMuA (misloading was not the reason I failed it btw!). Decided to have one last bash at getting 70kg and again, clean was solid but jerk was too far forward: http://www.youtube.com/user/delynchster?blend=17&ob=5#p/u/0/1EU7kzRhmaE. I'm happy enough that it's there though. Pretty sure that I might be able to do it for the Seniors in 3 weeks time.

Time to eat my weight in food now, feeling hungry after that! Great bloody day, I ECB

supposedly

Monday 18th April 2011, new programme, starting on week 2
Snatch: 25kg x 3, 30kg x 3, 35kg x 3, 39kg x 3, 42kg x 3, 45kg x 2, 48kg x 1 x 5 (missed the third one due to a brain fart but the others were easy. I remember when this was a max a few weeks ago! Progress is goooooooood!!)
Rack jerk: 50kg x 3 x 4
Isometric clean pulls: 100kg x 3 x 8s
Squat: 84kg x 3, 90kg x 3, 96kg x 2, 102kg x 1 x 3, x 2 x 1

Great session today, buckets of energy, form felt good and I really enjoyed myself. Hips still a bit sore but they aren't affecting progress for now.

columok

I can't find anything in your log to make smartass comments about.

supposedly

I'm the queen of the universe. I'm a goddam rockstar. All hail me. You all suck and I'm the best and you are all losers. This is really how I feel and I'm not being sarcastic at all, not even a little.

How's that Colum?

columok

I'm scared that if I say anything you'll challenge me to a squat off. And I won't get to squat Ed this time...

supposedly

I don't take part in squat offs with cripples. And Ed will always let you squat him. It makes him feel pretty.

Choo choo buddy.

supposedly

Wednesday 20th April 2011
Clean and Jerk: 35kg x 3, 46kg x 3, 50kg x 3, 53kg x 2, 56kg x 1 x 5
Power snatch: 40kg x 3 x 4
Isometric jerk: 70kg x 8s x 3
Squat: 84kg x 3, hips exploded and we decided to terminate all training there and then forever. Ow. Or until Friday at least. Time for Ice bath. Really need to stop ignoring this and find the cause for these exploding hips. It's embarrassing when my hips explode.

supposedly

Thursday 21st April 2011
Pressing: 20kg x 10, 30kg x 5, 35kg x 3, 40kg x 3 x 5

supposedly

Friday 22nd April 2011
Snatch: 25kg x 3, 30kg x 3, 35kg x 3, 39kg x 3, 42kg x 3, 45kg x 2, 48kg x 1 x 5 (failed the last one due to lack of concentration but immediately retook it and got it easy peasy)
Rack jerks: 50kg x 3 x 4 (These are feeling consistently good. It's taken me long eenough to get it but I'm very happy with them now)
Isometric clean pulls: 100kg x 8s x 3
Squats....
I thought a narrower stance wuld help these so I tried a narrow stance 50kg and it felt fine so I bashed my usual 84kg on the bar and did it for a triple. My hips exploded again. We decided to try front squats and they felt all lovely and flowy and nice so we're going to stick with them until after the Seniors in two weeks. We decided on a few triples at 70kg. I think I did around 5 sets or so. The objective is to just maintain the strength I have in my legs rather than build on it. I have to say, I normally don't like something if it's too light but I reckon I'll enjoy the holiday from heavy squats!

I did some stretching and rolling then. The hips are a sodding mess, but still, good day. Snatching is fun!

itsallaboutheL

supposedly wrote: »

Snatching is fun!

Amen to that.

supposedly

Saturday 23rd April 2011
Clean and Jerk: 35kg x 3, 46kg x 3, 50kg x 3, 53kg x 2, 56kg x 1 x 5 (first three were great at 56kg, the fourth was out front and the 5th just wasn't agressive enough. Shoulders must've been tired or something)

Then got roped into doing some strongman circuits out at Ironside. Class joint, lot's of fun toys and the owner seems like a sound dude.

The circuits involved yoke walks, farmer walks, keg loading (I was too short for this, and maybe a little too weak!), tyre jumps, hammer swings, log clean and press, car deadlifts, tyre flips, and carrying stuff up steps (I was also too short and possibly too weak for this). Fun day, I'm properly wreked now!

howtomake

supposedly wrote: »

Then got roped into doing some strongman circuits out at Ironside. Class joint, lot's of fun toys and the owner seems like a sound dude.

The circuits involved yoke walks, farmer walks, keg loading (I was too short for this, and maybe a little too weak!), tyre jumps, hammer swings, log clean and press, car deadlifts, tyre flips, and carrying stuff up steps (I was also too short and possibly too weak for this). Fun day, I'm properly wreked now!

That sounds interesting and ":psomewhat:p" fun, not in the sitting on the beach relaxing with a drink kinda of fun, but still fun.

supposedly

Tuesday 26th April 2011
Snatch: 25kg x 3, 30kg x 3, 35kg x 3, 39kg x 3, 42kg x 3, 45kg x 2, 48kg, 50kg (f- lack of concentration), 50kg x 1 x 3
Rack jerks: 50kg x 3 x 4
Isometric clean pulls: 100kg x 3 x 8s
Front squats: 70kg x 3 x 5

supposedly

Thursday 28th April 2011
Clean and jerk: 35kg x 3, 48kg x 3, 50kg x 3, 53kg x 2, 56kg, 59kg x 1 x 4 (These were great today!)
Power snatch: 40kg x 3 x 4
Front Squat: 70kg x 3 x 5

supposedly

Saturday 30th April 2011
Snatch: 25kg x 3, 31kg x 3, 39kg x 3, 42kg x 3, 45kg x 2, 48kg, 50kg x 1 x 2 (f), x 1 x 2
Clean and jerk: 48kg x 3, 50kg x 3, 53kg x 2, 56kg, 59kg x 1 x 4

Not a great lifting day today.I was in a rush and the head wasn't in the right place.

supposedly

Monday 2nd May 2011
Snatch: 25kg x 3, 31kg x 3, 39kg x 3 x 2, 42kg x 3, 45kg x 2, 48kg, 50kg
Clean and jerk: 48kg x 3, 50kg x 3, 53kg x 2, 56kg, 59kg, 65kg

Snatch was alright but not great. Clean and jerks started okay and got better as session went on. Took awhile to warm up and get into the groove but once I did, they felt great. 65kg was really solid. This bodes quite well for Saturday.

howtomake

supposedly wrote: »

65kg was really solid. This bodes quite well for Saturday.

What's happening on Sat?

supposedly

howtomake wrote: »

What's happening on Sat?

The Irish Senior Weightlifting Championships in Belfast. I can't wait!