The Sultan Of Russian Swings

dylbert

Thursday 10th of July.

Warm up, tall PS x 2, dip PS x 2, mid thigh PS x 2,
Bar x 2 sets
30kg x 2 sets.

Power Snatch,
30kg x 2
40kg x 2 x 2
46kg x 10 x 1, 1 minute rest between sets.

Power Clean + J

Warm up, tall power clean x 2, mid thigh power clean x 2
Bar x 2 sets
30kg x 2 sets
40kg x 1 set.

P Clean + J
40kg x 2
50kg x 2
60kg x 10 x 1, 1 minute rest between sets.

Front Squat.
Bar x 5
40kg x 3
60kg x 2
75kg x 3 x 1


GHD sit ups x 8
Rope climbs x 3
3 rounds.

dylbert

Saturday 12th of July.

Bit of craic in the gym today, we had a competition to see who could hit 6 doubles @ 80%, I got 11/12.

Snatch warm up
Above knee muscle snatch x 3, OHS x 3, heaving snatch balance x 3, 4 sets.

Snatch Balance
Bar x 3
40kg x 3
50kg x 2
60kg x 4 x 1

Snatch
Bar x 4
40kg x 2 x 2
50kg x 2
52kg x 6 x 2, missed the second snatch, rushed it.

Clean warm up
Tall clean x 3, dip clean x 3, hang clean x 3,
Bar x 3 sets
30kg x 2 sets.

Clean and Jerk HS
40kg x 3 x 2
50kg x 2
60kg x 2
70kg x 1
77kg x 1
80kg x 1
83kg x 1
87kg, miss, this was a PR attempt, cleaned it but just missed the jerk.
87kg, miss, got stuck in the hole.
67kg x 3 x 1, on the first rep I got a big cheer from the rest of the gym, they thought I still had 87kg on the bar :pac:

Back squat HS
Bar x 5
40kg x 3
60kg x 2
80kg x 1
100kg x 1
110kg x 1
115kg x 1
97kg x 2 x 2.

Training went well today, snatches and c+j's felt good, looking forward to Leinsters next week.

dylbert

Monday 14th of July.

Snatch warm up
Muscle snatch, tall snatch, dip snatch,
Bar 3+3+3 x 3 sets

Muscle snatch, dip snatch, hang snatch,
30kg 2+2+2 x 3 sets.

Snatch
30kg x 3 x 3
40kg x 3 x 2
48kg x 2
53kg x 7 x 1, 2 minutes rest between sets.

Clean warm up.
Muscle clean, tall clean, hang clean,
Bar 3+3+3 x 3
30kg 2+2+2 x 3

Clean + Jerk,
40kg x 3 x 2
50kg x 2 x 2
60kg x 2
70kg x 7 x 1, 2 minutes rest.

Back squat @ 20x1
Bar x 5
40kg x 3
60kg x 2
80kg x 6 x 2, 2 minutes rest.

Clean pull
78kg x 6 x 2

dylbert

Tuesday 15th of July.

Muscle Snatch.
Bar x 2 x 3
25kg x 2 x 3

Snatch high pull + power snatch.
Bar 1+2 x 3
30kg 1+2 x 3
37kg 1+2 x 3

Power clean + clean
Bar 2+1 x 3
30kg 2+1 x 2
40kg 2+1 x 2
47kg 2+1 x 1
52kg 2+1 x 3

Power jerk + split jerk
Bar 2+1 x 3
30kg 2+1 x 3
40kg 2+1 x 2
47kg 2+1 x 1
52kg 2+1 x 3

Row 4 minutes @ 75%

dylbert

Wednesday 16th of July.

Front squat.
Bar x 5
40kg x 3
60kg x 2
75kg x 5 x 2

Snatch pull.
30kg x 3
40kg x 3
50kg x 3
56kg x 4 x 3

Split jerk.
Bar x 3
40kg x 3
50kg x 3
60kg x 2 x 3
65kg x 2 x 2
70kg x 2 x 2

dylbert

Thursday 17th of July

Lots of rolling, mobility, bar work and chatting.

I've been obsessed with my body weight over the past week, I was 68.8kg at 4pm today, hope my scales is accurate.

dylbert

Saturday 20th of July.

Competed in the Leinster Open, first proper competition. Weighed in at 68.1kg. I got 6 out of 6 which I'm over the moon with, I was so nervous before the first two snatches that I was convinced I'd miss a few lifts, once I got them I relaxed a bit.

Snatch, 56/58/62
C+J, 78/81/83

Was a great experience, very well run, everyone was really nice and helpful. I have the bug now and can't wait to compete again

Two top lifts, still have allot of work to do on my technique.

DylanJM

Great job! Jerk looked really nice!

dylbert

Monday 21st of July.

Back Squat.
Bar x 5
40kg x 4
60kg x 3
80kg x 3
90kg x 10 x 3

Power clean + push jerk.
Bar x 2 x 3
30kg x 2 x 3
40kg x 3
50kg x 2
60kg x 1
65kg x 1
70kg x 1

Power clean
60kg x 5 x 1

Had the option of taking a deload week or getting straight back into the program. Went into the gym feeling great, after the back squats I felt like crap, was meant to do split squats and push press too. I underestimated how much Saturday took out of me, maybe a deload week's not a bad idea:eek:, guess you were right gymfreak

gymfreak

I'm just so wise in my old age.....or I've made a tonne of mistakes:pac::pac::pac:

I always find if I take it easy for a few days after then I'm ok the rest of the week. But If I train within a day or 2 of a comp..then I've ruined myself for the week!

dylbert

Tuesday 22nd of July

Power snatch
Bar x 3 x 3
30kg x 2 x 2
37kg x 2
42kg x 3 x 2

Power clean + push jerk
Bar x 3 x 2
30kg x 2 x 2
40kg x 2
50kg x 2
55kg x 3 x 2

Pull ups
8, 7, 6

dylbert

Thursday 24th of July.

Clean Pulls.
30kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 3
85kg x 4 x 3

Muscle snatch + power snatch
Bar 2+2 x 3
30kg 2+2 x 5

DB power snatch 15kg 5L + 5R
5 box jumps @24"
rest 60 sec x 5 sets.

dylbert

Friday 25th of July.

Front Squat.
Bar x 5
40kg x 4
50kg x 3
60kg x 5 x 3

Reverse barbell lunges
Bar 8L+8R x 4sets

Power snatch HS
Bar x 3
30kg x 3
40kg x 2
50kg x 2
55kg x 1
57.5kg x 1
60kg x 1

Strict press
Bar x 5
30kg x 3
40kg x 5 x 3

dylbert

Saturday 26th of July

Muscle x 3, Snatch balance x 3
Bar x 4 sets.

Snatch high pull + power snatch
30kg 1+1 x 3 x 1
40kg 1+1 x 4 x 1

Snatch balance
30kg x 5
40kg x 3
50kg x 2
55kg x 5 x 1

Snatch
30kg 3 x 3
40kg x 3 x 2
50kg x 2

House snatch competition, 6 doubles @ 80% then a snatch ladder adding 5% every minute.
53kg x 6 x 2
56kg x 1
59kg x 1
62kg, miss

Snatch pulls
72kg x 4 x 3

Very happy with my snatching today, every rep was bang on the money, only missed the 62kg because I was running around searching for a 5kg plate and ended up having to rush the lift, good craic though

dylbert

Monday 28th of July

Back Squat
Bar x 5
40kg x 4
60kg x 3
80kg x 3
95kg x 10 x 3

Split squats
10kg DB's 6+6 x 4

Clean and jerk
Bar x 3 x 2
30kg x 3 x 2
40kg x 2 x 2
50kg x 2
50kg x 2
60kg x 1
70kg x 1

Push press
bar x 5
30kg x 3
40kg x 2
50kg x 5 x 5

Had way too much beer over the weekend so today was a real struggle.

dylbert

Tuesday 29th of July

Power snatch
Bar x 2 x 3
30kg x 2 x 2
40kg x 2
45kg x 3 x 2

Power clean + push jerk
Bar x 3 x 2
40kg x 2 x 2
50kg x 2
58kg x 3 x 2

Single arm bent over rows
20kg 8+8 x 4 @ 30x1

Rope + KB hammer curls
20kg x 3 x 4 @ 41x0

dylbert

Wednesday 31st of July

Deadlift
40kg x 5
60kg x 4
80kg x 3
100kg x 2
110kg x 3 x 5

Bench
Bar x 5
40kg x 4
50kg x 2
60kg x 5 x 5

Pull ups

dylbert

Friday 1st of July

Front squat
Bar x 5
40kg x 3
60kg x 3
70kg x 3
75kg x 5 x 3

Snatch
Bar x 3 x 3
30kg x 2 x 3
40kg x 2 x 2
50kg x 2
55kg x 1
58kg x 1
61kg x 1
64kg miss

Strict press @ 31x2
Bar x 5
30kg x 3
35kg x 3
40kg x 5 x 3

DB strict press @ 31x2
15kg DB's x 5 x 6

dylbert

Saturday 2nd of July

Muscle snatch + snatch balance
Bar 3+3 x 4

Snatch balance
30kg x 3
40kg x 2
50kg x 2
60kg x 5 x 1

Snatch high pill + power snatch
Bar 1+1 x 3
30kg 1+1 x 2
40kg 1+1 x 2
45kg 1+1 x 4

Snatch
30kg x 2 x 3
40kg x 2 x 2
50kg x 2
54kg x 6 x 2
57kg x 1
61kg miss
61kg x 1
64kg x 1
66kg miss, miss
66kg x 1, equal PR
67kg miss, miss, miss

Clean and jerk
Bar x 5
40kg x 3
50kg x 2
60kg x 2
70kg x 1
78kg x 1
82kg x 1
85kg miss
65kg x 4 x 1

Snatch felt really good today, I was sure I'd PR, next time.

dylbert

Monday 4th of July

Back squat
Bar x 5
40kg x 3
60kg x 3
80kg x 3
90kg x 3
100kg x 10 x 3, phew.

Split squats.
30kg 6+6 x 4sets,
there should be some kind of law against making someone do these after a heavy 10 x 3.

Hang clean + clean + jerk
Bar 1+1+1 x 4
30kg 1+1+1 x 3

Clean and jerk
40kg x 3 x 1
50kg x 2 x 1
60kg x 1
70kg x 1
78kg x 1
80kg miss

Push press
Bar x 5
40kg x 3
50kg x 2
55kg x 5 x 5


Final set, think my camera skills need a bit of work :P.

dylbert

Tuesday 5th of July

Power snatch
Bar x 3 x 3
30kg x 3 x 2
40kg x 2 x 2
48kg x 3 x 2, meh

Power clean + push jerk
Bar x 2 x 3
30kg x 2 x 3
40kg x 2 x 2
50kg x 2
60kg x 3 x 2, meh

DB BOSAR
25kg 6+6 x 4, meh

Rope + KB hammer curls
20kg x 4 x 6, meh

Just one of those days, head wasn't in it at all.

dylbert

Wednesday 6th of August, (nobody noticed I've been getting the date wrong all week)

Deadlift
40kg x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 5 x 3

Bench
Bar x 5
40kg x 3
50kg x 3
60kg x 3
65kg x 4 x 3, starting to enjoy this benching malarkey, even though my form is atrocious.

Pull Ups
8, 7, 7.

dylbert

Friday 8th of August

Front squat
Bar x 5
40kg x 3
60kg x 3
70kg x 3
80kg x 5 x 3

Reverse BB lunges
30kg 3+3 x 1
40kg 3+3 x 1
45kg 5+5 x 4

Snatch
30kg x 3 x 2
40kg x 2 x 2
50kg x 2
54kg x 1
58kg miss.

Strict press
Bar x 5
30kg x 3
40kg x 3
43kg x 5 x 3

Everything felt doubly disgusting today, I donated blood yesterday which left me wrecked today, probably should have taken an extra rest day.

dylbert

Saturday 9th of August.

Mid hang muscle clean + front squat + push jerk
Bar 3+3+3 x 4 sets

Jerk dip squat + split jerk
Bar 2+2 x 2
30kg 2+2 x 1
40kg 2+2 x 1
50kg 2+2 x 4

Segmented clean pull, 1 inch, knee, mid thigh, finish,
Bar x 3
40kg x 3
50kg x 4 x 3

Clean and jerk,
30kg x 3
40kg x 3
50kg x 2
60kg x 2
68kg x 6 x 2
72kg x 1
76kg x 1
80kg x 1
84kg miss, my head was spinning after the clean so I just dropped the bar.

I'm having big problems with my cleans, not staying back on my heels and rushing the second pull, knocking the bar forward. My snatch has got allot better and my jerks are pretty solid but my clean still sucks, head wrecking.

dylbert

Sunday 10th of August.

Decided to go to the gym today to do lots of rolling and mobility and to do some light clean work.

Done these drills with a stick then a bar,
Front squat x 5
Push press x 5
Thruster x 5

Done with stick then bar
Mid hang clean pull x 5
Mid hang muscle clean x 5
Front squat x 5
Clean drop x 5
Scarecrow clean x 3
Tall clean x 3
Mid hang clean x 3

Done with 30kg
Segmented clean DL, 1 inch + knee + mid hang + finish x 3 sets
Halting clean DL @ mid hang + finish x 3 sets
Halting clean DL @ mid hang + clean x 3 sets

Tall cleans 30kg x 4 x 3

Dip cleans 30kg x 4 x 3

Mid hang cleans x 4 x 3

dylbert

Monday 11th of August., week 1

Started a new 10 week cycle today focusing on higher intensity.

Full snatch warm-up with stick and then empty bar.

Tall snatch + dip snatch
Bar 3+3 x 3
30kg 3+3 x 2

Snatch
30kg x 3 x 3
40kg x 2 x 2
45kg x 1 x 2
50kg x 3 x 1

Tall clean + dip clean
Bar 3+3 x 3
30kg 3+3 x 2

Clean and Jerk
40kg x 2 x 3
50kg x 2 x 2
60kg x 3 x 1

Snatch pulls
60kg x 3 x 3

Snatch DL
66kg x 3 x 3

Front squat
Bar x 5
40kg x 3
60kg x 3
70kg x 3

Front squat + box jumps @ 32"
75kg 3+3 x 5


Really enjoyed that session, looking forward to the next 10 weeks, might do the Cork Open in October.

dylbert

Tuesday 13th of August

Muscle snatch max
Bar x 3 x 3
30kg x 2 x 3
40kg x 2
45kg x 1
48kg x 1
50kg x 1
52kg miss

Power snatch
Bar x 3 x 3
30kg x 2 x 2
40kg x 1 x 2
50kg x 4 x 1

Power clean + push jerk
30kg 1+1 x 3 x 2
40kg 1+1 x 2 x 2
50kg 1+1 x 2
60kg 1+1 x 2
65kg 1+1 x 4 x 1

OHS
Bar x 5
30kg x 3
40kg x 2
48kg x 1
53kg x 1
43kg x 2 x 2

dylbert

Wednesday 13th of August.

Snatch warm up, stick and empty bar.

Snatch
30kg x 3 x 3
40kg x 3 x 2
46kg x 4 x 1

Tall clean + dip clean
Bar 3+3 x 3
30kg 3+3 x 3

Clean and jerk
30kg x 2 x 3
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
65kg x 3 x 1

Clean pulls
77kg x 3 x 3

Clean DL
87kg x 3 x 3

Back squat
Bar x 5
40kg x 3
60kg x 3
80kg x 3

Back squat + box jumps @32"
95kg x 5 x 3+3


Cleans felt hella better today, hopefully the positional work is starting to pay off.

dylbert

Friday 15th of April.

Dip squat jerk + split jerk
Bar x 3 x 3
30kg x 2 x 2
40kg x 2 x 2

Split jerk
50kg x 1 x 3
60kg x 1 x 2
70kg x 1 x 2
78kg x 1
84kg x 1
88kg x 1
90kg x 1
92kg x 1, slight press out,
94kg x 1, +7kg PR

Power snatch
Bar x 3
30kg x 2
40kg x 2
45kg x 3 x 1

Snatch + mid hang snatch
Bar 3 x 1+1
30kg 3 x 1+1
40kg 3 x 1+1

Clean + mid hang clean
30kg 3 x 1+1
40kg 2 x 1+1
50kg 2 x 1+1
52kg 3 x 1+1

Push press
Bar x 5
40kg x 3
60kg x 4 x 5

I was feeling fairly confident starting the jerks but wasn't expecting a 7kg PR, I probably had a good chance at 96kg but I didn't want to push my luck plus I want to save myself for max snatch and clean and jerk attempt tomorrow.
I usually go a while without PR's and then get a bunch together, hopefully this is the start of a roll .

Alf Veedersane

Quick question: why do you
push the bar overhead from BTN when you front squat when you can jerk heavier?