The Sultan Of Russian Swings

RidleyRider

dylbert wrote: »

Tuesday 3rd of June

Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
Bar x 3
30kg x 3
40kg x 3
42.5kg x 3
45kg x 3
47.5kg x 2 x 2
50kg x 2 x 2

Power Clean + Power Jerk - 75%x1+1 x 3, 80%x1+1x2
Bar x 2
30kg 1+1 x 2
40kg 1+1 x 1
50kg 1+1 x 1
60kg 1+1 x 3
64kg 1+1 x 2

Overhead Squat - 80% x 2 x 2, 85% x 3 x 2
Bar x 5
40kg x 2
50kg x 2
60kg x 2
64kg x 2 x 2
68kg x 3 x 2

4 rounds of
10 KB swings @ 24kg
10 pull ups

Final set of 68kg, bit wibbly wobbly :pac:

Squat was easy!

dylbert

Wednesday 4th of June.

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1x3
Bar 3+1
30kg 3+1
40kg 3+1
50kg 3+1
55kg 3+1
60kg 2+1
64kg 2+1
68kg 2+1 x 3

Clean Pulls
87.5kg x 2 x 3
92.5kg x 2 x 3

Front Squat - 70%x2, 75%x2, 80%x2, 85%x3x2
Bar x 5
40kg x 2
60kg x 2
70kg x 2
75kg x 2
80kg x 2
85kg x 3 x 2

SLDL
92.5kg x 3 x 5

dylbert

Thursday 5th of June

Power Snatch - 70%x2, 75%x2, 80%x2x1, 85%x2x1
Bar x 2
30kg x 2
35kg x 2
40kg x 2
42kg x 2
45kg x 2
48kg x 2 x 1
51kg x 2 x 1

Power Clean + Power Jerk - 75% (1+1) 2 x 2, 80% (1+1)2 x 2
Bar (1+1) x 2
30kg (1+1)
40kg (1+1)
50kg (1+1)
60kg (1+1) x 2 x 2
64kg (1+1) x 2 x 2

Power cleans were a complete mess today, was going up on my toes too early and looping the bar.

Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1 x 2
Bar 3+1
40kg 3+1
50kg 3+1
56kg 3+1
60kg 3+1
64kg 3+1
68kg 3+1 x 2, really tough.

5 rounds of,
Dumbbell snatch, 5 left + 5 right @ 15kg
200m Row,

Shoulders were fried after the snatch PP's so went light on the DB snatches.
Well needed rest day tomorrow.

dylbert

Saturday 7th June

Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
Bar x 2
30kg x 2
35kg x 2
40kg x 2
45kg x 2
49kg x 2
52kg x 1
55kg x 1
58kg x 1
61kg x 1
64kg x 1
66kg, fail, fail, (PR attempt)
50kg x 1
55kg x 1
58kg, fail, fail, time to call it a day on the snatch.

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
60kg 2+1
68kg 1+1
72kg 1+1
76kg 1+1
80kg 1+1
84kg, fail, fail, fail, just wasn't feeling strong today.

Back Squat - 75% x 3, 80% x 2 x 3, 85% x 2 x 3
Bar x 5
40kg x 3
60kg x 3
80kg x 3
90kg x 3
94kg x 3
100kg x 2 x 3
106kg x 2 x 3

Was suppose to do good mornings but was wrecked after the back squats.

dylbert

Monday 9th of June.

Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Bar x 3
30kg x 3
35kg x 3
40kg x 3
42.5kg x 3
45kg x 2
49kg x 2
52kg x 2
55kg x 2
58kg x 2
60kg x 2
62kg, Fail.

Snatch Pull - 65kg x 3, 68kg x 3, 72kg x 2 x 3

Back Squat - 70%x3, 75%x3, 80% x 3, 3RM
Bar x 5
40kg x 3
60kg x 3
80kg x 3
87.5kg x 3
94kg x 3
100kg x 3
107kg x 3
111kg x 3, +1kg PR.

Push Press - 70%x3, 75%x3, 80%x2, 85%x1, 1RM
Bar x 3
40kg x 3
50kg x 3
54kg x 3
58kg x 2
62kg x 1
70kg x 1
75kg x 1, +2.5kg PR,
77.5kg, Fail,
76kg x 1, +3.5kg PR.

dylbert

Tuesday 10th of June.

Power Snatch - 70%x3, 75%x2, 80%x1, 85%x1, 1RM
Bar x 3
30kg x 3
40kg x 3
42kg x 3
45kg x 2
48kg x 1
51kg x 1
55kg x 1
58kg x 1
61kg, Fail, PR attempt.
55kg x 1
58kg x 1
61kg, Fail.

Power Clean + Power Jerk - 75%x1+1 x 2, 80%x1+1x3
Bar 1+1
30kg 1+1
40kg 1+1
50kg 1+1
60kg 1+1 x 2
68kg 1+1 x 3

Overhead Squat - 70%x2, 75%x2, 80%x1, 85%x1, 1RM
Bar x 2
40kg x 2
50kg x 2
56kg x 2
60kg x 2
64kg x 1
68kg x 1
72kg x 1
78kg x 1
81kg x 1, PR
83kg x 1, +3kg PR
85kg, Fail.

3 rounds of 12 ring push ups + 20 DB row/arm @ 22kg.

Snatch felt like **** today, olympic lifting is the most frustrating thing, I hate the snatch today.

Alf Veedersane

Pretty damn impressive OH squatting!

dylbert

Wednesday 11th of June

Clean & Jerk - 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
55kg 2+1
60kg 2+1
64kg 2+1
68kg 2+1
72kg 2+1
76kg 2+1
80kg 2+1
82kg 2+1, I'm not sure how heavy I've gone with these before but this is definitely a PR, only 3kg off my C+J max
84kg, Fail, missed the second clean.

Clean Pull
87.5kg x 3
92.5kg x 3
95kg x 2 x 3

Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2RM
Bar x 5
40kg x 2
60kg x 2
70kg x 2
75kg x 2
80kg x 2
85kg x 2
90kg x 2
95kg x 1, Missed the second, legs where gone by now.

SLDL
60kg x 5
70kg x 2 x 5.

I love weightlifting again, don't know what I was thinking yesterday .

dylbert

Friday 13th of June

Power Snatch - 70%x2, 75%x2, 80%x1, 85%x3x1
Bar x 2
30kg x 2
40kg x 2
42kg x 2
45kg x 2
48kg x 1
51kg x 3 x 1

Power Clean + Power Jerk - 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM
Bar 1+1
30kg 1+1
40kg 1+1
50kg 1+1
60kg 1+1
64kg 1+1
68kg 1+1
74kg 1+1
78kg 1+1
81kg 1+1, +1kg PR
83kg, fail, missed the jerk, just didn't drop enough, +3kg power clean PR though

Snatch Balance - 70%x2x3, 75%x3x3
Bar x 3
40kg x 3
50kg x 3
56kg x 2 x 3
60kg x 1 x 3, missed a load of these so left it at one good set.

dylbert

Saturday 14th of June.

Last heavy session of this cycle today, the last 6 weeks have been the toughest I've ever done, lifting 5 days a week ain't easy but I'm enjoying it, pretty happy with my self for getting through it in one piece. Start tapering next week.

Snatch warm up, snatch high pull x 3, muscle snatch x 3, tall snatch x 3
Bar x 2 sets
25kg x 2 sets

Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
Bar x 2
30kg x 2
35kg x 2
40kg x 2
45kg x 2
49kg x 2
52kg x 1
55kg x 1
58kg, F, F, F (90%)
50kg x 1
55 kg x 1
58kg, F, F.
50kg x 5 x 1

Snatch was embarrassing today, first time this cycle that I haven't hit the prescribed percentages. Went back to 50kg to hit a few good singles.

Was planning on spending some time doing hang cleans to work on positions but wasn't in the mood after the snatching disaster.

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
60kg 2+1
68kg 1+1
72kg 1+1
76kg 1+1
80kg 1+1
82kg, F.

Back Squat - 75% x 2, 80% x 2, 85% x 2, 2RM
Bar x 5
40kg x 2
60kg x 2
80kg x 2
94kg x 2
100kg x 2
106kg x 2
113kg x 2, +2kg PR
115kg x 2, +4kg PR.

Back squat PR was a nice consolation after a sh1tty day.

dylbert

Monday 16th of June

Snatch - 75%x2, 80%x1, 85%x3x1
Bar x 2
30kg x 2
35kg x 2
40kg x 2
45kg x 2
49kg x 2
52kg x 1
55kg x 3 x 1
Snatch was feeling allot better than Saturday.

Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1
Bar 1+1 x 3
30kg 1+1 x 2
40kg 1+1 x 2
50kg 1+1
60kg 1+1
64kg 1+1
68kg 1+1
72kg 1+1

Clean Pull - 90% (of cln) x2, 95%x2x2
76kg x 2
80kg x 2 x 2

Back Squat - 75%x3, 80%x2, 85%x2x2
Bar x 5
40kg x 3
60kg x 3
80kg x 3
94kg x 3
100kg x 2
106 x 2 x 2

dylbert

Tuesday 19th of June

Snatch - 75% x 6 x 1
Bar x 3
30kg x 2
35kg x 2
40kg x 1
45kg x 1
49kg x 6 x 1

Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3
Bar 1+1 x 3
30kg 1+1 x 2
40kg 1+1
50kg 1+1
60kg 1+1
64kg 1+1
68kg 1+1 x 3

3 sets; no rest:
10 KB swings (light) @ 24kg
10 KB push press/arm (light) @ 12kg

dylbert

Wednesday 18th of June

Snatch - 75%x2, 80%x3x1
Bar x 3
30kg x 2
35kg x 2
40kg x 2
45kg x 2
49kg x 2
52kg x 3 x 1

Snatch Pull - 90% (of sn) x 3 x 2
58kg x 3 x 2

Front Squat - 75%x2, 80%x1, 85%x1
Bar x 5
40kg x 2
60kg x 2
75kg x 2
80kg x 1
85kg x 1

dylbert

Thursday 19th of June

Power Snatch - 75%x2, 80%x2, 85%x3x2
Bar x 2
30kg x 2
35kg x 2
40kg x 2
48kg x 2
51kg x 3 x 2

Clean & Jerk - 70%x1+1, 75%x1+1x2
Bar 1+1 x 2
30kg 1+1 x 2
40kg 1+1
50kg 1+1
60kg 1+1
64kg 1+1 x 2

dylbert

Saturday 21st of June.

Had my first weightlifting competition today, was just a gym meet so nothing too serious but was my first time lifting in a proper competition format.
Weighed in at 70.4kg, I knew I'd miss the 69kg class but I wasn't really worried about that.
Lifted 60/84

60X, 60, 66X
82, 84, 86X

Plan was to snatch 60, 63, 66, I snatched the first 60 no bother but dropped the bar before the down signal. Should probably have gone 63 next but was worried I'd mis it so went 60 again. Hit the second 60 easy so decided to go all out for 66 but it was too big a jump. I also fecked up my timing on the warm up, had 15min to spare after my last warm up lift.

Was a big eye opener today, total different story than just hitting PR's in training even though I was competing with people I train with every day.

dylbert

Monday 23rd of June.

Front Squat 1RM
Bar x 5
40kg x 3
60kg x 2
80kg x 1
95kg x 1
105kg Fail
102.5kg x 1, +2.5kg PR.

Push Press 1RM
Bar x 5
40kg x 2
50kg x 1
60kg x 1
70kg x 1
77.5kg, Fail
75kg x 1
77.5kg, Fail

Max Pull Ups, 14, think this is 5 more than my previous max

500m row, rest 90s, 500m row,
1.50 - 1.55
I'm a pretty weak rower (being vertically challenged doesn't help :P), but I think this is a couple of seconds quicker than my last time and I've done feck all rowing in the last 7 weeks.

dylbert

Tuesday 24th of June.

Power Clean 1RM
Bar x 3
30kg x 2
40kg x 2
50kg x 1
60kg x 1
70kg x 1
77.5kg x 1
80kg, fail, fail.

Clean Deadlift 1RM (hook grip)
60kg x 3
80kg x 2
100kg x 1
120kg x 1
140kg x 1
145kg x 1
150kg, fail

Push Jerk 1RM
Bar x 3
40kg x 2
50kg x 1
60kg x 1
70kg x 1
80kg, fail
75kg x 1

Didn't get near a PR on the power cleans or push jerks. First time maxing out on clean deadlift, happy enough with 145kg.

dylbert

Wednesday 25th of June.

Power Snatch 1RM
Bar x 3
30kg x 2
40kg x 1
50kg x 1
55kg x 1
60kg, fail
60kg x 1
61kg, fail, fail, fail.
61kg x 1, +1kg PR

OHS 1RM
Bar x 5
40kg x 3
60kg x 1
70kg x 1
80kg x 1
84kg x 1, PR
86kg x 1, +3kg PR

Bench 1RM
Bar x 5
40kg x 3
60kg x 1
70kg x 1
75kg x 1
80kg, PR equal.

OHS went well today, hardest part is getting the bar overhead and settling myself, could have gone a little deeper on the 86kg but I think it was low enough to count, camera angle makes it look higher than it was.
I never train bench, only ever do it when testing to see where it's at so my technique is ugly.

Alf Veedersane

No question about depth for me.

*white flag*

dylbert

Friday 26th of June.

Hang Squat Clean 1RM
Bar x 3
30kg x 2
40kg x 2
50kg x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg, Fail, Fail
82.5kg, Fail, Fail

Usual story, hips coming in to early and banging the bar forward.

"The Chief"

AMRAP 3 minutes on, 1 minute rest X 5 rounds of
60kg Power cleans, 3 reps
6 Hand release push-ups
9 Air Squats

Total, 16 rounds + 14 reps

dylbert

Monday 30th of June.

Just registered for the Leinster Open, gotta do it now no turning back.

Power Snatch
50kg 10 x 1, EMOM

High Hang Clean and Jerk
50kg 10 x 1, EMOM

Front Squat
70kg 10 x 1 @ 20x0, EMOM

Strict toes to bar, 5 x 5

Box Jumps x 5
Pull Ups x 5
5 Rounds

dylbert

Tuesday 1st of July.

Snatch warm up.
Muscle snatch x 2, tall snatch x 2, high hang snatch x 2
Bar x 2 sets
30kg x 2 sets

Snatch Heavy Single, then 75% 5 x 1
30kg x 3
40kg x 1
45kg x 1
50kg x 1
55kg x 1
60kg, fail
60kg x 1
62kg, fail, fail
45kg 5 x 1

Clean warm up,
Muscle clean x 2, tall clean x 2, high hang clean x 2,
Bar x 2 sets
30kg x 2 sets.

Clean heavy single, then 75% 5 x 1
30kg x 3
40kg x 2
50kg x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1
82.5kg, fail, fail
82.5kg x 1
60kg 5 x 1

Front squat heavy single, then 80% 2 x 2
Bar x 5
40kg x 3
60kg x 1
80kg x 1
90kg x 1
95kg x 1
75kg x 2 x 2

Weighted GHD back extensions @ 10kg x 3 x 10,

dylbert

Wednesday 2nd of July

Snatch Balance Heavy Single, 90% of HS x1, 85% x1, 80% x1,
Bar x 3
30kg x 3
40kg x 1
50kg x 1
60kg x 1
65kg, fail, fail, these were a disaster today, as solid as a damp noodle.
55kg x 1
51kg x 1
48kg x 1

Power Clean + Jerk, 75% x 10 x 1
30kg x 3
40kg x 1
50kg x 1
60kg x 10 x 1

Front Squat, 75% x 10 x 1 @ 20x1
Bar x 5
40kg x 3
60kg x 1
70kg x 1
75kg x 10 x 1

Front plank - max hold, side plank - max hold, 2 sets of each

Conditioning
DB muscle snatch 12.5kg x 10 per arm
KTE x 10
4 sets.

dylbert

Thursday 3rd of July.

Snatch Warm Up
Snatch pull x 2, muscle snatch x 2, tall snatch x 2
Bar x 3 sets

Snatch HS, 75% x 5 x 1
30kg x 3
40kg x 2
45kg x 1
50kg x 1
55kg x 1
60kg x 1
62.5kg, fail, fail
62.5kg x 1
47.5kg x 5 x 1

Clean + Jerk HS, 75% x 5 x 1
30kg x 2
40kg x 2
50kg x 1
60kg x 1
70kg x 1
75kg x 1
77.5kg x 1
80kg x 1
82.5kg x 1
62.5 x 5 x 1

Back Squat @ 33x1 3RM
Bar x 3
40kg x 3
60kg x 3
80kg x 3
90kg x 3

Good mornings 30kg @ 3020, 3 x 8

dylbert

Saturday 5th of July

Snatch, find max in 20 minutes.
Bar x 3
30kg x 2
40kg x 1
45kg x 1
50kg x 1
55kg x 1
60kg, fail
60kg x 1
62.5kg, fail, fail
62.5kg x 1
65kg, fail.

Clean and Jerk, find max in 20 minutes.
30kg x 3
40kg x 2
50kg x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1
84kg, fail, fail
84kg x 1

Snatch 75% 5 x 1
47.5kg x 5 x 1

Clean and jerk 75% 5 x 1
63kg x 5 x 1

Front Squat HS, 80% x 2 x 2
Bar x 4
40kg x 3
60kg x 1
80kg x 1
85kg x 1, thought I had 95 on the bar here, squatted it easy and thought a PR might be on the cards then realised it was only 85, doh.
95kg x 1
97.5kg, fail
75kg x 2 x 2

GHD back extensions 3 x 8 @10kg

gymfreak

just noticed that you registered for the Leinster Open...whooop!!


See ya there!!

dylbert

gymfreak wrote: »

just noticed that you registered for the Leinster Open...whooop!!


See ya there!!

Yep, not too sure what I'm doing so just gonna wing it , might need some advice on the day

gymfreak

dylbert wrote: »

Yep, not too sure what I'm doing so just gonna wing it , might need some advice on the day

1. You'll be graaaaaaaand

2. Always pick easy openers!

I'll be around both days anyway, helping and competing..along as you don't ask me for directions you'll be fine...I've a habit of getting lost on the way to competitions/everywhere:o

dylbert

I was feeling pretty sh1t yesterday so took an extra rest day.

Tuesday 8th of July.

Snatch warm up, high hang x 3, above knee x 3
Bar x 2 sets
30kg x 2 sets.

Snatch HS, 80% x 3 x 1.
30kg x 3
40kg x 2
50kg x 1
54kg x 1
56kg x 1
58kg, fail
58kg x 1
60kg, fail, fail.
46kg x 3 x 1.

Clean HS, 80% x 3 x 1.
30kg x 3
40kg x 2
50kg x 1
60kg x 1
70kg x 1
75kg x 1
78kg x 1
80kg x 1
82kg x 1
65kg x 3 x 1

Back squat HS, 85% x 2 x 2
Bar x 5
40kg x 3
60kg x 1
80kg x 1
100kg x 1
105kg x 1
90kg x 2 x 2

GHD back extensions @ 12.5kg x 3 x 10, (who the hell invented these?)

dylbert

Wednesday 9th of July

Snatch warm up, tall snatch x 2, high hang x 2, above knee x 2,
Bar x 3 sets
30kg x 2 sets.

Snatch HS, 80% x 3 x 1
40kg x 2 x 2
50kg x 2
55kg x 1
58kg x 1
60kg x 1
62kg x 1
64kg x 1
66kg, fail, fail
66kg x 1, +1kg PR
67kg, fail, fail, fail, so close
52kg x 3 x 1

C+J warm up, tall clean x 2, hang clean x 2
Bar x 2 sets
30kg x 2 sets.

C+J HS, 80% x 3 x 1.
40kg x 2
60kg x 2
70kg x 1
77kg x 1
80jg x 1
83kg x 1
86kg x 1, +1kg PR.
70kg x 3 x 1

Back squat heavy triple @ 3301
Bar x 3
40kg x 3
60kg x 3
80kg x 3
93kg x 3

Good day, been 2 months since I PR'd snatch or C+J.