The Sultan Of Russian Swings

dylbert

Monday 1st of September, Week 4.

Tall snatch + dip snatch
Bar 3 x 3+3

Dip snatch + mid hang snatch
30kg 3 x 3+3

Snatch
30kg x 2 x 3
40kg x 2 x 2
48kg x 2 x 1
52kg x 3 x 1

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

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

Snatch pull off 3" riser.
60kg x 3 x 3

Pull ups x 3 max @ 21x1
5, 4, 4,

ninamc

Looked like the last 87 was going to fly up, as the one before it looked easy. Don't know the names of the lifts, but Jesus they're very technical looking. I'd be in a hula hoop trying to think of all the stuff you'd need to do correctly while doing the lifts. Mad altogether

dylbert wrote: »

Lifts from yesterday.

dylbert

Tuesday 2nd of September.

Muscle snatch.
27kg x 3
30kg x 3
33kg x 3
36kg x 3

Power snatch + snatch from blocks, mid thigh.
32kg 1 x 1+1
36kg 1 x 1+1
40kg 1 x 1+1
43kg 3 x 1+1

Split jerk.
Bar x 5
40kg x 3
60kg x 3
67kg x 3
72kg x 3 x 3

Good session, snatching from the blocks is good craic. gotta get under the bar really fast.

dylbert

Wednesday 3rd of September.

Tall clean + dip clean + clean + jerk
Bar x 1 x 1+1+1+1
30kg x 2 x 1+1+1+1

Clean and jerk
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
67kg x 3 x 1

Dip snatch + hang snatch + snatch
Bar x 1 x 1+1+1
30kg x 2 x 1+1+1

Snatch
40kg x 2 x 1
48kg x 3 x 1

Clean pull off 2" riser
78kg x 3 x 3

Back squat.
Bar x 5
40kg x 2
60kg x 2
80kg x 2
100kg x 2

Back squat + box jumps @ 32"
109kg x 3 x 2+2.

Everything went well today, I frickin' love back squats.

dylbert

Thursday 4th of September.

Split jerk.
Bar x 2 x 3
40kg x 2 x 2
60kg x 2 x 1
80kg x 1
90kg, miss, too big of a jump,
85kg x 1
90kg x 1
96kg, miss, I walked it out and dipped but didn't fancy it so dumped the bar, I'll get it next time .

Power snatch.
Bar x 3 x 2
30kg x 3 x 2
40kg x 3 x 1
43kg x 3 x 3

Power clean.
Bar x 2 x 2
30kg x 2 x 2
40kg x 2 x 1
50kg x 2 x 1
58kg x 3 x 2

Push press.
Bar x 4
30kg x 4
40kg x 4 x 4.

Power cleans were a bit sh1t today, they're probably one of my least favorite lifts, I always pull way to early and make contact too low on my thigh, when I'm getting it wrong my thighs end up red raw from the bar grazing them.
I took it easy on the push press, they were supposed to be heavier but I didn't want to smash my shoulders before Saturday.

I've cut back on my carb intake a bit this week to make sure I make weight on Saturday, was feeling a bit low on energy today so I popped by my sisters on the way home from the gym and had some spaghetti and meatballs and a slice of cheesecake .

dylbert

Saturday 6th of September.

Competed in the RWC Open.

Snatches,
62kg/64kg/67kgX

Snatches were a bit all over the place, I over pulled the first two, caught them high with my weight on my heels, they were borderline power snatches. On third one I didn't finish the pull and knocked the weight forward, I think my feet were a bit narrow too so there was no chance in saving it.

Clean and Jerks,
80kg/84kg/87kg PR

Happy enough with these, cleans where fairly solid.

Good day, was allot more relaxed than I was at the Leinsters and could enjoy the day. I didn't taper for this comp and am half way through a high intensity program so I'm delighted with how I lifted.

Big shout out to Scuba Steve, gymfreak and the rest of the RWC crew for putting on a great day, I'll definitely be lifting at the next one.


I think my mate was going for a Blair Witch shaky camera kinda vibe :P.

gymfreak

Savage lifting yesterday! Clean and jerks looked piss easy...plenty more there!

dylbert

gymfreak wrote: »

Savage lifting yesterday! Clean and jerks looked piss easy...plenty more there!

Yours looked pretty handy too, power cleaning a new PR.

DylanJM

Nice lifting. Well done!

dylbert

Monday 8th of September, week 5

Tall snatch + dip snatch + hang snatch
Bar 3 x 2+2+2

Dip snatch + hang snatch + snatch
30kg 3 x 1+1+1

Snatch
40kg 2 x 2
48kg 2 x 1
53kg 3 x 1

Tall clean + dip clean + split jerk
Bar 2 x 2+2+2
30kg 2 x 2+2+2

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

Snatch pull
66kg 3 x 2

Front squats
Bar x 5
40kg x 3
60kg x 2
76kg x 1
89kg x 1 + 2 box jumps x 5 sets.

I was expecting to be dead in the water today but everything felt grand, even the front squats were gravy

dylbert

Tuesday 9th of September

Split jerk.
Bar x 3 x 3
40kg x 3 x 2
60kg x 2 x 1
80kg x 1
88kg x 1
93kg, nope not today
70kg x 3 x 1

Muscle snatch.
Bar x 3 x 3
30kg x 3 x 2
40kg x 2 x 1
45kg x 1
50kg x 1
52kg x 1
54kg, miss

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

Push press.
Bar x 5
40kg x 3
50kg x 3
58kg x 3
63kg x 3 x 3

Well that sucked the life out of me

ninamc

You train a lot. Are you not wrecked from the comp on Saturday?

dylbert wrote: »

Tuesday 9th of September

Split jerk.
Bar x 3 x 3
40kg x 3 x 2
60kg x 2 x 1
80kg x 1
88kg x 1
93kg, nope not today
70kg x 3 x 1

Muscle snatch.
Bar x 3 x 3
30kg x 3 x 2
40kg x 2 x 1
45kg x 1
50kg x 1
52kg x 1
54kg, miss

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

Push press.
Bar x 5
40kg x 3
50kg x 3
58kg x 3
63kg x 3 x 3

Well that sucked the life out of me

dylbert

ninamc wrote: »

You train a lot. Are you not wrecked from the comp on Saturday?

I was feeling tired yesterday but I think that that's more a result of the beer I drank Saturday night .

Saturdays are heavy in training anyway, I was due to hit max snatch and clean and jerk, plus I was supposed to go for a 1RM front squat and a couple of sets of good mornings, so I got off lightly by doing the comp

dylbert

Wednesday 10th of September.

Tall clean + dip clean + hang clean + cllean.
Bar x 3 x 3
30kg x 3 x 3

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

Dip snatch + hang snatch + snatch.
Bar x 2 x 3
30kg x 2 x 3

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

Clean DL.
95kg x 3 x 2

Back squat.
Bar x 5
50kg x 3
70kg x 2
90kg x 1
105kg x 1
113kg x 5 x 1, heavy as ****.

All good in the hood.

dylbert

Thursday 11th of September.

Split jerk.
Bar x 3 x 3
40kg x 2 x 2
60kg x 2 x 1
67kg x 1
72kg x 3 x 3

Snatch balance.
Bar x 3
40kg x 3
50kg x 2
60kg x 1
70kg x 1
75kg x 1
80kg x 1
81kg x 1, +1kg PR

Muscle snatch.
Bar x 2 x 3
30kg x 2 x 2
40kg x 2 x 1
42kg x 3 x 2

Snatch from blocks, mid hang.
Bar x 2 x 3
30kg x 2 x 2
40kg x 2 x 1
47kg x 3 x 2
43kg x 2 x 3

Great day today .
Rest tomorrow then smash it Saturday.

dylbert

Saturday 13th of September.

Tall snatch + dip snatch + hang snatch + snatch.
Bar x 3
30kg x 3

Snatch.
40kg x 3 x 2
45kg x 2 x 2
50kg x 2 x 1
55kg x 1
58kg x 1
60kg x 1
62kg x 1
64kg x 1
66kg, miss x 4, I was getting under these grand just wasn't locking out strong enough.

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

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
70kg x 1
80kg x 1
85kg x 1
88kg x 1, +1kg PR .
90kg, miss x 4, when I'm tired I have a habit of not moving my feet from the pull to the catch position so I end up on my toe and fall forward when I rack the bar.

Front squat.
Bar x 3
40kg x 3
60kg x 1
80kg x 1
90kg x 1

Front squats where meant to be a max attempt but I was banjaxed and 90kg was slow so I left it there.

Pull ups.
Half arsed effort.

88kg c+j

dylbert

Wednesday 17th of September.

Tall snatch + dip snatch + hang snatch + snatch.
Bar x 3 sets
30kg x 2 sets

Snatch.
38kg x 2 x 2
43kg x 4 x 2

Tall clean + dip clean + hang clean + jerk
Bar x 2 x 2
30kg x 2 x 2

Clean and jerk.
40kg x 2 x 2
50kg x 1 x 2
57kg x 4 x 2

Snatch push press + OHS
Bar 3+3
30kg 3+3
38kg 3+3
43kg 3+3 x 4

I've been a bit sick the last few days so haven't been training, luckily it's a deload week.

dylbert

Monday 22nd of September, week 7

Snatch
30kg x 2 x 3
40kg x 2 x 2
45kg x 2 x 1
50kg x 2 x 1
55kg x 1
60kg x 1
63kg, miss x 3
63kg x 1
65kg, miss x 2
54kg x 3 x 1

Clean and Jerk
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
80kg, missed the jerk
75kg x 1
80kg x 1
83kg, miss x 3
70kg x 2 x 1

Front squat
82kg x 3 x 3

Everything sucked today , back on track tomorrow.

dylbert

Tuesday 23rd of September.

Muscle snatch.
Bar x 2 x 3
30kg x 2 x 2
40kg x 2 x 2
45kg x 2 x 1
48kg x 1
50kg x 1
52kg x 1
54kg, nope.

Power snatch.
30kg x 2 x 3
40kg x 2 x 2
48kg x 5 x 1

Power clean + power jerk.
30kg x 2 x 2
40kg x 2 x 2
50kg x 2 x 1
60kg x 5 x 1

Pull ups max x 3
11, 10, 7.

I'm glad it was powers today cos I is dom'd like a mofo .

dylbert

Wednesday 24th of September.

Tall snatch + dip snatch + hang snatch + snatch.
Bar x 3 sets
30kg x 2 sets

Snatch
40kg x 2 x 2
45kg x 2 x 1
50kg x 2 x 1
55kg x 1
58kg x 1
60kg x 1
62kg miss x 3
54kg x 2 x 1

Snatches were going great to 60kg then I lost the ability to lock out and my left foot wasn't moving .

Tall clean + dip clean + hang clean + jerk
Bar x 3 sets
30kg x 3 sets

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

Back squat.
Bar x 4
40kg x 3
60kg x 3
80kg x 3
94kg x 3
104kg x 2 x 3

Bad day , back squats were pretty solid at least.

dylbert

Thursday 25th of September.

Muscle snatch.
Bar x 2 x 3
30kg x 2 x 2
40kg x 3 x 3

Snatch.
30kg x 2 x 3
40kg x 2 x 2
45kg x 2 x 1
50kg x 5 x 1

Clean and Jerk.
30kg x 2 x 2
40kg x 2 x 1
50kg x 2 x 1
60kg x 1
65kg x 1
70kg x 5 x 1

Pull ups max x 3
11, 10, 10.

Moving a bit better today, dropped by Refugees to train today, was good craic, nice gym and good company.

dylbert

Saturday 27th of September

Snatch.
40kg x 2 x 2
50kg x 2 x 1
55kg x 1
60kg x 1
63kg x 1
65kg x 1
67kg miss x 1
67kg x 1, +1kg PR
69kg miss x 1

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 2 x 1
70kg x 1
78kg x 1
83kg x 1
87kg x 1
89kg clean x 1, missed the jerk, didn't commit to getting under it, +1kg clean PR though .

Front squat.
40kg x 3
60kg x 2
80kg x 1
95kg x 1
103kg x 1, +1kg PR.
104kg, miss.

Great session after a pretty crappy weeks training, the gym was buzzing today which always helps, over the moon with the snatches, I've been chasing that 67kg about 3 months.

ninamc

You look delighted with yourself alright Well done.

dylbert wrote: »

Saturday 27th of September

Great session after a pretty crappy weeks training, the gym was buzzing today which always helps, over the moon with the snatches, I've been chasing that 67kg about 3 months.

dylbert

Monday 29th of September, Week 8.

Mid hang snatch + snatch.
Bar x 3 x 3
30kg x 2 x 3
40kg x 2 x 2

Snatch.
50kg x 2
55kg x 1
60kg x 1
63kg miss x 2
63kg x 1, ugly.
66kg miss, not even close.
50kg x 5 x 1

Clean and jerk.
40kg x 2
50kg x 2
60kg x 1
70kg x 1
78kg x 1
82kg x 1, just about.
66kg x 4 x 1

Front squats.
60kg x 3
80kg x 2
93kg x 3 x 1, really tough.

dylbert

Tuesday 30th of September.

Muscle snatch.
Bar x 2 x 3
30kg x 2 x 2
40kg x 2 x 1
45kg x 1
50kg x 1
52kg x 1

Drills, drills, drills, lots of drills, working on reinforcing the high hang position, staying on my heels and not going on my toe too early during the pull.

Power snatch.
40kg x 2 x 2
47kg x 6 x 1

Power clean + push jerk.
30kg x 2 x 2
40kg x 2 x 1
50kg x 2 x 1
62kg x 6 x 1


Gym was seriously warm today, sweat my ass off .

dylbert

Wednesday 1st of October.

Tall snatch + dip snatch + mid hang snatch.
Bar x 3 x 3

Mid hang snatch + snatch.
30kg x 3 x 2
40kg x 3 x 1

Snatch.
45kg x 2 x 1
50kg x 2 x 1
55kg x 1
60kg x 1
63kg miss x 3
63kg x 1
65kg miss x 1
54kg x 5 x 1

Tall clean + dip clean + hang clean + jerk x 2
Bar x 3 x 2
30kg x 2 x 2
40kg x 2 x 2

Clean and jerk
50kg x 2 x 1
60kg x 1
70kg x 1
78kg x 1
82kg miss x 1
82kg x 1
85kg miss x 1
70kg x 4 x 1

Back squats
40kg x 3
60kg x 2
80kg x 1
100kg x 1
110kg x 3 x 1, legs where seriously tired.

I was really late getting to the gym today, was a real slog getting through today's session but happy enough with the numbers I hit.

Food, shower, bed!

dylbert

Thursday 2nd of October.

Snatch high pull + Muscle snatch,
Bar x 3 x 3
30kg x 3 x 2
40kg x 1 x 2
42kg x 3 x 3

Slow pull to high hang + mid hang snatch + snatch.
Bar x 4
30kg x 4

Snatch.
40kg x 2 x 2
50kg x 6 x 1

Tall clean + dip clean + mid hang clean + jerk.
Bar x 2 x 3
30kg x 2 x 2

Clean and jerk.
40kg x 2 x 2
50kg x 1 x 2
60kg x 1
66kg x 5 x 1

Pull ups max x 3
11, 8, 7.

Snatches felt really good today, just need to do the same with an extra 20kg on the bar .

dylbert

Saturday 4th of October.

Snatch.
40kg x 3 x 1
45kg x 3 x 1
50kg x 2 x 1
54kg x 3 x 2
58kg x 1
62kg x 1
66kg, miss x 2
60kg x 1
64kg x 1
66kg x 1

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
78kg x 1
82kg x 1
86kg x 1
89kg x 1. +1kg PR.
90kg, cleaned it but missed the jerk, +1kg clean PR.

Front squats.
60kg x 3
80kg x 1
100kg x 1
105kg, miss x 2, legs were done now.

Good day, I've made a lot of progress on my pull over the last few weeks, staying on my heels, extending up rather than back, I'm not looping the bar anymore or jumping forward. Footwork is next on the list of things that need fixing.

dylbert

Monday 6th of October, week 9, deload week.

Bit of a change of plan, this was meant to be a 10 week cycle but I've a competition on the 8th of November, going to repeat this cycle from week 6 to bring me up to the comp.

Snatch balance.
30kg x 2 x 3
40kg x 3 x 2

Snatch.
30kg x 2 x 3
40kg x 2 x 1
47kg x 5 x 1

Clean and jerk.
40kg x 3 x 1
50kg x 2 x 1
57kg x 2 x 1
62kg x 4 x 1

Front squat.
40kg x 3
60kg x 3
82kg x 3 x 3

Moving well today.

dylbert

Tuesday 7th of October.

Power snatch.
30kg x 3 x 2
40kg x 2 x 2
50kg x 2 x 1
55kg x 1
58kg x 1
60kg x 1
62kg x 1
64kg x 1
66kg x 1
67kg x 1, +6kg PR :eek:
68kg, +1kg snatch PR, just bellow parallel but I weigh 67.8kg today so thats a BW snatch baby
69kg, miss.
55kg x 3 x 1

Power clean + power jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1
83kg x 1
84kg x 1, + 4kg PR
65kg x 3 x 1

Suppose you could say I'm pretty happy with that day .