The Sultan Of Russian Swings

dylbert

Thursday 5th of April.

A - Power Clean
40kg x 2 x 3
60kg x 2 x 1
70kg x 1
80kg x 1
85kg x 1
88kg x 1
90kg x 1
92kg x 1
93kg x 1 (4kg PR)

B - Front Squat.
Bar x 5
40kg x 4
60kg x 3
80kg x 1
95kg x 1
100kg x 1
105kg x 1
110kg, nope!

C - DB Bench 8RM
15kg x 8
20kg x 8
25kg x 8
I've now idea what my previous best was.


Well, I think that's the most successful test week I've ever had , think the only thing I didn't PR was pull ups.

Gym is closed this weekend for renovations so don't think I'll be training till Monday, probably not a bad thing, could do with a break!

dylbert

Monday 9th of April, week 1/4

4 week classic cycle building to Leinsters.

A – Snatch
40kg x 4 x 2
50kg x 4 x 1
55kg x 1
60kg x 1
64kg x 1
67kg x 1
69kg x 1
71kg x 1
60kg x 3 x 1

B – Clean and Jerk
40kg x 2 x 2
50kg x 2
60kg x 1
70kg x 1
80kg x 1
85kg x 1
72kg x 3 x 1

C – Front Squat
40kg x 4
60kg x 3
80kg x 2
92kg x 3 x 3

D – Core work

Absolutely awful session :eek:, too many Guinness Saturday night!

dylbert

Wednesday 11th of April.

A – Snatch.
40kg x 3 x 2
50kg x 3 x 1
55kg x 1
60kg x 1
64kg x 1
67kg x 1
70kg x 1
72kg miss
72kg x 1
74kg miss
74kg x 1, walkies
67kg x 2 x 1

B – Clean and Jerk
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1
88kg x 1
91kg x 1, felt very heavy, that’ll do for today.
82kg x 2 x 1

C – Back Squat.
60kg x 4
80kg x 2
100kg x 1
106kg x 3 x 3

D – Core work

dylbert

Thursday 12th of April.

A – Muscle Snatch.
40kg x 3 x 3

B – Snatch.
40kg x 3 x 2
50kg x 3 x 1
55kg x 2 x 1
60kg x 1
63kg x 5 x 1

C – Clean and Jerk.
50kg x 2 x 2
60kg x 2 x 1
70kg x 1
80kg x 5 x 1

Quick session, can’t remember the last time I got done in a hour. Still a bit rusty, should be back in the groove next week.

dylbert

Saturday 14th of April.

A - Snatch.
40kg x 3 x 2
50kg x 3
55kg x 2
60kg x 1
64kg x 1
68kg x 1
71kg x 1
74kg x 1
77kg miss x 3
63kg x 5 x 1

B - Clean and Jerk.
40kg x 2 x 2
60kg x 2
70kg x 1
80kg x 1
85kg x 1
90kg x 1
94kg x 1
97kg missed the jerk
80kg x 5 x 1

C - Front Squat
60kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg miss
105kg x 1

D - Core work

dylbert

Monday 16th of April.

A – Snatch.
40kg x 3 x 2
50kg x 3 x 1
55kg x 1
60kg x 1
64kg x 1
68kg x 1
71kg x 1
74kg miss x 3
57kg x 5 x 1

B – Clean and Jerk.
40kg x 2 x 2
60kg x 2 x 1
70kg x 1
80kg x 1
85kg x 1

Wasn’t feeling too good today and groin was a bit tight so left it at that.

dylbert

Tuesday 17th of April.

A – Muscle Snatch.
30kg x 2 x 3
40kg x 2 x 1
45kg x 1
50kg x 1
52kg x 1

B – Power Snatch.
40klg x 2 x 2
50kg x 2 x 1
55kg x 1
58kg x 6 x 1

C – Power Clean + Power Jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
75kg x 6 x 1

D1 – DB Bench @ 15kg x 8
D2 – DB SABOR @ 30kg x 8+8
3 Sets.

Aghhhh, I think I lost my mojo , everything was **** today, even power snatches were awful :eek:, praying to the weightlifting gods the things turn around soon.

dylbert

Wednesday 18th of April.

A – Snatch
40kg x 3 x 2
50kg x 2 x 2
55kg x 2
60kg x 1
65kg x 1
68kg x 1
71kg x 1
73kg miss x 3
62 x 5 x 1

B – Clean and Jerk.
40kg x 2 x 2
50kg x 2
60kg x 2
70kg x 1
80kg x 1
85kg x 1
90kg missed the jerk
93kg missed the jerk
79kg x 5 x 1

C – Back Squats
60kg x 3
80kg x 2
100kg x 1
110kg x 4 x 2

dylbert

Saturday 21st of April.

A - Snatch.
40kg x 4 x 2
50kg x 3 x 2
55kg x 2 x 1
60kg x 1
65kg x 1
69kg x 1
72kg x 1
75kg x 1
77kg x 1
79kg x 1, PR
80kg miss x 5, Aghh, these were so close!

67kg x 3 x 1

B - Clean and Jerk.
40kg x 2 x 2
60kg x 3 x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1
94kg x 1
98kg x 1
101kg miss x 2, this would have been a PR, missed the first clean forward and clarked the second, stupid head!

C - Front Squat.
60kg x 3
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg miss

I'm a much happier man now, roll on Leinsters .

dylbert

Monday 24th of May.

Have a bit of a cold but didn't feel too bad so decided to train.

A - Snatch.
40kg x 3 x 3
50kg x 2 x 2
55kg x 3 x 1
60kg x 2
64kg x 1
67kg x 1
70kg x 1
72kg miss x 2
60kg x 3 x 1

C - Clean and Jerk.
40kg x 2 x 2
60kg x 2 x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1
77kg x 3 x 1

D - Front Squats.
60kg x 3
80kg x 2
90kg x 1
100kg x 2

Front squats were meant to be 100 x 3 x 2 but I was pretty wrecked so left it there, now feck off cold!

dylbert

Thursday 26th of May.

Been in bits sick the passed few days, feeling better today so went to the gym just to move a see how it goes.

A - Snatch.
40kg x 3 x 2
50kg x 2 x 1
55kg x 2x 1
60kg x 1
65kg x 1
78kg x 1
71kg x 1
57kg x 6 x 1

Snatches felt surprisingly good considering.

B - Clean and Jerk
40kg x 2 x 2
60kg x 3 x 1
70kg x 1
80kg x 1
85kg x 1, legs feeling tired and weak!
73kg x 6 x 1


Think that'll do for today, gonna rest again tomorrow and hopefully I'll be firing on all cylinders Saturday.

dylbert

Sunday 30th of May.

Had to work up to my planned openers for next week.

A – Snatch.
40kg x 3 x 3
50kg x 2 x 2
55kg x 4 x 1
60kg x 2 x 1
65kg x 1
68kg x 1
70kg x 1

B - Clean and Jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 2 x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1

C – Front Squat.
60kg x 3
80kg x 1
90kg x 1
100kg x 1

dylbert

Tuesday 31st of May.

A - Snatch.
40kg x 3 x 3
50kg x 2 x 2
55kg x 3 x 1
60kg x 2
64kg x 1
68kg x 1
55kg x 3 x 1

B - Clean and Jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 2
70kg x 1
80kg x 1
84kg x 1
87kg x 1
70kg x 3 x 1`

C - Front Squats.
60kg x 3
80kg x 1
90kg x 1
100kg x 2 x 1

dylbert

Wednesday 1st of June.

A - Snatch
40kg x 2 x 3
50kg x 2 x 2
55kg x 3 x 1
60kg x 2 x 1
65kg x 3 x 1

B- Clean and Jerk
40kg x 2 x 2
60kg x 3 x 1
70kg x 2 x 1
80kg x 3 x 1

C - Snatch Pull
80kgx 3 x 2

dylbert

Friday 3rd of June.

A - Snatch.
40kg x 3 x 3
50kg x 2 x 2
55kg x 2 x 1
60kg x 4 x 1

B - Clean and Jerk.
40kg x 3 x 2
50kg x 2 x 2
60kg x 2 x 1
70kg x 2 x 1
75kg x 2 x 1

Last training session before Leinsters on Sunday, still have a bit of a cold and not lifting great so not expecting too much of Sunday, think that could be good in a way, don't feel like I'm putting myself under too much pressure. Main priority is getting my warm up right, whatever happens on the platform happens .

Alf Veedersane

Best of luck tomorrow, chief

dylbert

Sunday 5th of June.

2016 Leinster Open.

Body weight 68.8kg

Snatch - 70kg, 73kgX, 74kgX

Clean and Jerk - 90kg, 94kgX, 96kg

Bit of a mixed bag, snatches we're awful but made up for it with the clean and jerks. The plan was to aim for 75kg snatch and 96kg c&j which would have matched my previous comp PR's but didn't set them in the same comp, would have been a total PR too. Bit annoyed with the snatches, coach said I wasn't finishing the leg drive so I missed them forward, don't think my head was in it at all. Cleans and jerk felt fairly solid.

dylbert

Tuesday 7th of June

Have another competition on Saturday so straight back at it, gonna repeat last weeks comp prep.

A – Snatch.
40kg x 3 x 3
50kg x 2 x 2
55kg x 2 x 1
60kg x 2 x 1
64kg x 1
67kg x 1
70kg x 1
73kg x 1
75kg x 1
60kg x 3 x 1

Why couldn’t I have snatched like this on Sunday Bloody typical.

B – Clean and Jerk.
40kg x 3 x 2
50kg x 2 x 2
60kg x 2 x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1
94kg x 1
75kg x 3 x 1

C – Front Squat.
60kg x 3
80kg x 2
90kg x 1
98kg x 1

D – Reverse Hypers x 3 x 10

dylbert

Wednesday 8th of June.

A - Snatch.
40kg x 3 x 3
50kg x 2 x 2
55kg x 3 x 1
60kg x 2 x 1
64kg x 1
67kg x 3 x 1

B - Clean and Jerk.
40kg x 3 x 2
50kg x 2 x 2
60kg x 2 x 1
70kg x 1
80kg x 3 x 1

dylbert

Saturday 11th of June.

Catalyst Athletics Affiliates Meet.

BW - 69.6kg (was a team comp so no weight classes )

Snatch - 72kgX, 75kgX, 75kg

Clean and Jerk - 95kg, 98kgX, 100kgX

Total - 170kg (+3kg PR)

The plan for this meet was to go all out. Missed the first snatch behind and the second forward, nailed the 3rd which matched my previous comp PR. First clean and jerk at 95 was handy, I just missed the jerk on the 98 so decided to chance my arm at 100, this is my training PR and 4kg above my comp PR, I got the clean but lost my pinky finger off the bar, by the time I readjusted my grip I was done and had to dump bar.

Really enjoyable comp, music pumping, great atmosphere and support, really happy to have attempted 100kg on the platform .

dylbert

Wednesday 15th of June.

Start of a new cycle, think its gonna be 12 weeks, I'm usually all excited about a new cycle but this one is kinda scaring me :eek::p

A - Snatch push press + OHS
24kg x 2+1
32kg x 2+1
40kg x 2+1
48kg x 2+1
56kg x 2+1

B - Snatch
36kg x 3
44kg x 3
52kg x 3
60kg x 3
64kg x 2
66kg x 2

C - Mid hang clean + jerk
30kg x 4+1
40kg x 3+1
50kg x 3+1
60kg x 2+1
70kg x 2+1

D1 - Snatch pulls @ 80kg x 2
D2 - Box jumps @ 32" x 5
3 Sets

E1 - DB bench @ 15kg x 12
E2 - Cable rows @ 45kg x 12
E3 - DB shrug @ 30kg x 12
E4 - Lateral raises @ 4kg x 12
3 Sets.

dylbert

Thursday 16th of June.

A - BTN Push Press.
Bar x 5
40kg x 4
50kg x 3
60kg x 5
65kg x 5
62kg x 5
59kg x 5

B - Pause Back Squat (31x1)
Bar x 5
40kg x 4
60kg x 3
70kg x 10
67kg x 10
63kg x 10

C - CG Bench Press
Bar x 5
40kg x 5
50kg x 10
47kg x 10
45kg x 10

D - RDL's
60kg x 3 x 8

Conditioning
15 Minutes of
Assault Bike - 15 cals
Side Plank - 20s L+R
Row - 200m
Farmers Walk - 24kg KB's x 2


Here come the DOMS :eek::eek:

dylbert

Saturday 18th of June.

A - Snatch pull + snatch.
40kg x 2 sets
48kg x 2 sets
56kg x 2 sets
60kg x 2 sets
64kg x 1 set
68kg x 1 set
72kg F

B - Clean + front squat x 2 + jerk x 2
50kg x 2 sets
60kg x 2 sets
70kg x 2 sets
75kg x 1 set
80kg x 1 set
85kg x 1 set

C - Back Squats
60kg x 4
80kg x 3
100kg x 2
105kg x 5
100kg x 5
95kg x 5

Holy feck, that clean FS jerk complex was tough going.

I was meant to do allot more today but Ireland v Belgium.

dylbert

Monday 20th of June, Week 2.

A - Snatch push press + OHS
24kg x 2+1
32kg x 2+1
40kg x 2+1
48kg x 2+1
56kg x 2+1

B - Snatch.
36kg x 1 x 3
44kg x 1 x 3
52kg x 1 x 3
60kg x 1 x 3
64kg x 1 x 2
66kg x 1
68kg x 2 x 1

C - Hang clean + Jerk
30kg x 4+1
40kg x 3+1
50kg x 3+1
60kg x 2+1
70kg x 2+1
73kg x 2+1 x 2 sets

D1 - Snatch pulls - 82kg x 2
D2 - Box jumps @ 34" x 5
3 Sets.

E1 - DB press @ 12.5kg x 10
E2 - Seated pulley row @ 47kg x 10
E3 - Dips x 10
E4 - DB Lateral raises @ 6kg x 10
3 Rounds.

Still trying to adjust to all the volume, snatches and cleans were really tough.

dylbert

Wednesday 22nd of June.

A – BTN Push Press.
Bar x 5
40kg x 4
50kg x 3
60kg x 2
67kg x 4
64kg x 5
60kg x 5

B – Pause Back Squats.
Bar x 5
40kg x 5
60kg x 3
70kg x 1
73kg x 10
69kg x 10
66kg x 10

C – Close Grip Bench.
Bar x 5
40kg x 3
52kg x 10
50kg x 10
47kg x 10

dylbert

Thursday 23rd of June.

A - Snatch, bellow knee + mid thigh
32kg x 2 sets
40kg x 1 set
48kg x 1 set
56kg x 1 set
58kg x 3 sets

B - Jerk BTN
42kg x 2 x 2
53kg x 2
63kg x 2
68kg x 3 x 2

C - Clean and jerk.
45kg x 3
55kg x 3
65kg x 3
75kg x 3
80kg x 2 x 2
83kg x 2 x 1

D - BB bent over row
60kg x 10
65kg x 10
62kg x 10
60kg x 10

E - Jump squats.
35kg x 3 x 8

F - Clean pulls.
102kg x 3 x 2


Core work

dylbert

Saturday 25th of June.

A - Snatch pull + snatch.
32kg x 3 sets
40kg x 3 sets
48kg x 2 sets
56kg x 2 sets
60kg x 2 sets
64kg x 1
68kg x 1
71kg x 1
74kg F

B - Clean + FS + Jerk x 2
40kg x 2 sets
50kg x 2 sets
60kg x 2 sets
70kg x 2 sets
75kg x 1
80kg x 1
84kg x 1
87kg x 1, missed the second jerk.

C - Back Squats
108kg x 5
103kg x 5
98kg x 5

D - GHD back extensions 3 x 10

E1- DB bench 15kg x 10
E2 - Lateral raises 6kg x 10
E3 - Front raises 6kg x 10
3 sets

dylbert

Monday 27th of June.

A - Snatch PP + OHS
26kg x 2+1
34kg x 2+1
42kg x 2+1
50kg x 2+1
58kg x 2+1

B - Snatch.
36kg x 3
44kg x 3
52kg x 3
60kg x 3
64kg x 2
66kg x 1
68kg x 2 x 1

C - Mid hang clean + Jerk.
30kg x 4+1
40kg x 3+1
50kg x 3+1
60kg x 2+1
70kg x 2+1
75kg x 2+1, 2 sets

D1 - Snatch pulls 83kg x 2
D2 - Box jumps 34" x 5
3 sets

E1 - Z press 15kg x 10
E2 - Pulley rows 45kg x 10
E3 - CG push ups x 10
E4 - Shrugs 30kg x 10
4 sets

dylbert

Tuesday 28th of June.

A - BTN push press.
65kg x 5
62kg x 5
60kg x 5

B - Back Squat
90kg x 10
85kg x 10
80kg x 10

C - CG Bench.
58kg x 8
55kg x 8
52kg x 8

D - RDL's
80kg x 3 x 8

GPP, 18 minutes
Row x 60s
Prowler x 60s
Bear crawl x 60s
Sled pull x 60s

dylbert

Wednesday 29th of June.

A - Snatch, bellow knee + mid thigh.
32kg x 3 sets
40kg x 1
48kg x 1
56kg x 1
58kg x 1
60kg x 3 sets

B - Jerk BTN
42kg x 2 x 2
53kg x 2
63kg x 2
68kg x 2 x 2

C - Clean and jerk.
45kg x 3
55kg x 3
65kg x 3
75kg x 3
80kg x 2
85kg x 1

D - BB row.
70kg x 8
67kg x 8
63kg x 8

E - Jump squats.
40kg x 3 x 6

F - Clean pulls.
102kg x 3 x 2