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The Sultan Of Russian Swings
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The coach has been using video allot lately to point out where I’m going wrong in my lifts and show me how I’m progressing.
The first two pictures are from a few weeks back, the left is a 66kg snatch pr and the right is a 50kg snatch, you can see that my high hang position was good at 50kg but fell apart at 66kg.
So for the last few week I’ve been doing loads of drills working on my high hang position.
The next two pictures show how my positions have improved after only a few weeks, the left is a 68kg pr and the right is a 69kg close miss from the other night, big improvement over a few weeks ago
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Saturday 11th of October.
Loads of rolling, mobility and drills.
Snatch pulls + hang snatch + snatch.
Bar x 5 x 1
30kg x 5 x 1
Snatch.
40kg x 2 x 2
45kg x 2 x 2
50kg x 2 x 1
55kg x 1
60kg x 1
63kg x 1
66kg x 1
69kg, miss x 1
69kg x 1, +1kg PR
70kg, miss x 2
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
90kg x 1, +1kg PR, easy
92kg x 1, +3kg PR
I usually wouldn't have jumped from 85 to 90, I might have done a rep at 88 but 85 felt really easy and I wanted to save my legs as much as possible, seemed to work out perfectly, I'll try that approach from now on.
Front squat.
60kg x 3
80kg x 1
100kg x 1
104kg, miss x 1.
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Monday 13th of October, week 10.
Snatch
40kg x 2 x 2
50kg x 2 x 1
55kg x 1
60kg x 1
65kg x 1
68kg x 1
70kg, miss x 2, footwork issues.
58kg x 3 x 1
Clean and jerk.
40kg x 2
50kg x 2
60kg x 1
70kg x 1
80kg x 1
87kg x 1, hard, probably too big a jump, should have went 85kg.
74kg x 2 x 1
Front squat.
50kg x 3
70kg x 3
83kg x 3 x 3
Happy enough with that for a Monday session. 0 -
Tuesday 14th of October.
Muscle snatch.
30kg x 2 x 2
40kg x 2 x 1
45kg x 1
50kg x 1
53kg x 1
55kg, miss x 1
Power snatch.
30kg x 2 x 2
40kg x 2 x 1
48kg x 1
51kg x 5 x 1
Power clean + power jerk.
30kg x 2 x 2
40kg x 2 x 1
50kg x 1
60kg x 1
65kg x 5 x 1.
I know I keep skipping pull ups but I was tired and hungry so I skipped them again today
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Wednesday 15th of October.
Snatch drops.
30kg x 3 x 2
Snatch pulls + hang snatch + snatch.
Bar x 3 x 1
30kg x 3 x 1
Snatch.
40kg x 4 x 1
50kg x 2 x 1
55kg x 1
60kg x 1
64kg miss x 1
64kg x 1
67kg x 1
70kg miss x 4, I usually limit my attempts to 3 but these were too close to give up.
70kg x 1, +1kg PR.
63kg x 2 x 1
Clean and jerk.
40kg x 2 x 1
50kg x 2 x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1, jerk was a press out.
Was suppose to do 2 c+j's at 90% but I forgot.
Back squats.
40kg x 3
60kg x 3
80kg x 3
95kg x 2
104kg x 2 x 3.
So in less than a month I've added 4kg to my snatch and 5kg to my clean and jerk, WTF :eek:, this program is definitely working. 0 -
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Monday 20th of October, week 11.
Halting snatch DL + power snatch + snatch balance.
Bar x 4 sets
30kg x 4 sets
35kg x 4 sets
Snatch.
40kg x 2 x 2
50kg x 2
55kg x 1
60kg x 1
65kg miss x 1
60kg x 1
65kg miss x 2
65kg x 1
52kg x 5 x 1
Clean and jerk.
40kg x 3
50kg x 2
60kg x 1
70kg x 1
80kg x 1
65kg x 4 x 1
Front squats.
60kg x 3
80kg x 2
93kg x 3 x 1
Today was horrible, snatches were ugly, clean and jerks were a serious effort and I barely made it through the front squats
. It's been a really tough cycle and I think it's finally catching up with me, might take a rest day tomorrow if I'm still feeling wrecked. The last few weeks training have been great so I suppose I shouldn't complain too much .
I've been getting knee pain in the bottom position, it only really started since I got my rehbands so today I trained without them and had virtually no pain, thought sleeves were meant to be good for your knees
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Wednesday 22nd of October.
Halting snatch DL + power snatch + snatch balance.
Bar x 2 sets
30kg x 2 sets
35kg x 4 sets
Snatch
30kg x 3
40kg x 3
50kg x 2
55kg x 1
60kg x 2, first one was fugly so went again, second wasn't too bad.
63kg x 1
66kg, miss x 2, right foot in a world of it's own again, really annoying me now
54kg x 5 x 1
Clean and jerk
30kg x 3 x 1
40kg x 2 x 1
50kg x 1
60kg x 1
70kg x 1, felt heavy
80kg, miss x 2, I actually clarked the second one WTF! :eek:
65kg x 4 x 1
Back squat
60kg x 4
80lg x 2
100kg x 1
110kg x 3 x 1
Right, screw this weightlifting craic, I'm going back to crossfit.
This article was on my FB feed earlier today, kinda appropriate.
I lost my technique, and now I'm upset
And this one just now, ha ha.
You Just Had a Crap Training Session. What Now?0 -
Thursday 23rd of October.
Muscle snatch.
Bar x 2 x 3
30kg x 2 x 3
37kg x 2 x 3
42kg x 3 x 3
Snatch balance.
30kg x 3 x 2
40kg x 4 x 2
Snatch.
30kg x 2 x 2
40kg x 2 x 2
50kg x 6 x 1
Clean and jerk.
30kg x 2 x 2
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
65kg x 5 x 1
Weighted pull ups.
16kg x 2 x 3
14kg x 3 x 2
Felt much better today, it was a light session but snatches and clean and jerks were solid. 0 -
Sunday 26th of October.
Snatch drops.
Bar x 3 x 3
30kg x 3 x 2
Snatch balance.
40kg x 4 x 2
Snatch, 8x1 @ 92%
40kg x 2 x 2
50kg x 2 x 1
55kg x 1
60kg x 1
63kg, all the misses, was meant to hit 8 singles at this weight but it wasn't happening today so dropped back to 60kg.
60kg x 1, 1, miss, 1, 1, 1, miss, 1, 1, 1.
Clean and jerk, 5x1 @ 92%
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 5 x 1, these were really tough but I got through them, just.
Messed around doing handstand walks, bit of craic.
Clean and jerks, not sure why the last 3 clips are small
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I was talking to another lifter the other day who said I should check the qualifying standards for the masters, I thought yeah as if I'd be good enough! Turns out I'm not far off, I'd need a total of 167kg, my current best in training is 162kg. The European Masters are on in Wales next June, how fcuking hardcore would that be. 0
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Monday 27th of October.
Drop snatch.
Bar x 3 x 2
30kg x 3 x 2
Snatch Balance.
30kg x 2 x 2
40kg x 2 x 1
45kg x 1
50kg x 1
55kg x 1
60kg x 1
I never noticed before but I seem to be jumping forward on these.
Halting snatch DL + high pull + hang snatch + snatch.
30kg x 3 sets
40kg x 3 sets
Snatch.
45kg x 2 x 1
50kg x 2 x 1
55kg x 6 x 1
Snatches were still off today, a few bad habits creeping back, need to start doing more positional work again.
Clean and jerks.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
68kg x 5 x 1.
Front squats.
40kg x 3
60kg x 2
75kg x 2
83kg x 3 x 2
Taper starts this week, then I have a pre comp prep on Saturday followed by a proper deload next week. I don't usually enjoy deloads but I'm happy for this one, don't think I could do another heavy week. The reduction in intensity means I can concentrate on positional work and get me back on track for the comp. 0 -
I was talking to another lifter the other day who said I should check the qualifying standards for the masters, I thought yeah as if I'd be good enough! Turns out I'm not far off, I'd need a total of 167kg, my current best in training is 162kg. The European Masters are on in Wales next June, how fcuking hardcore would that be.
I'm a big believer that people training multiple times a week should aim for goals like this. Do it imo!!0 -
Tuesday 28th of October.
Rolling everything bellow the waist, lots of hip mobility stuff, mini band glute activation thingamajig nastiness.
My hip mobility in the bottom position has gone to sh1t lately so gonna do allot more stuff like this in warm up.
Power snatch.
30kg x 3 x 2
40kg x 2 x 2
45kg x 10 x 1, 90sec rest between sets.
Power clean + power jerk.
40kg x 3 x 1
50kg x 2 x 1
55kg x 8 x 1, 90sec rest between sets.
Pull ups, 2 sets @ 80%
9 - 7
Handy one today, thank fcuk. 0 -
Wednesday 29th of October.
Rolling, hip and glute stuff, I'm already seeing a big improvement from doing this, hips are allot more open in the bottom position and my right knee isn’t collapsing in as much.
Snatch balance.
Bar x 3
30kg x 2 x 2
40kg x 2 x 2
50kg x 3 x 1
Halting snatch high pull + hang snatch + snatch.
Bar x 3 x 2
30kg x 2 x 2
40kg x 2 x 2
Snatch.
40kg x 2 x 1
50kg x 2 x 1
55kg x 8 x 1, 2min rest between.
Clean and jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 1
70kg x 6 x 1, 2 min rest between.
Was planning on doing some glute bridges but was late and I was hungry. 0 -
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Thursday 30th of October.
More of the same, rolling, hips, glutes....
Power snatch.
30kg x 2 x 2
40kg x 2 x 2
42kg x 8 x 1, every 90s.
Power clean + power jerk.
30kg x 2 x 2
40kg x 2 x 2
52kg x 6 x 1, every 90s.
Barbell glute bridges.
40kg x 3 x 10.
Rest day today. 0 -
Saturday 1st of November.
Catalyst Cup prep meet.
Weighed in at 67.8kg.
Snatches, 62 / 65 / 68x
Clean and jerks, 84 / 88 / 90x
Snatches went well, I warmed up to 60kg which felt easy, the 62 and 65 were probable the best snatches I've ever hit in competition, I lost my head a bit on the 68 and rushed the pull and lost the lift forward but think I'll have a better go next week.
Clean and jerks weren't as good, 84 was OK but 88 felt heavy and I spent too long in the bottom position, took everything to stand out of it, luckily I made the jerk. My confidence was gone on the 90, it felt really heavy and I didn't finish the pull, I still managed to rack it but the weight was too far forward and I ended up on my knees. I reckon with a proper deload this week I have a better bash at it next Saturday.
Fairly happy with how it went, 1kg comp PR in both lifts. Looking forward too next week, everybody else lifted really good, hopefully we can bring the Catalyst Cup home to PTI.
We stuck around after to hit some percentage work.
Snatch.
52kg 3 x 1
Clean and jerk.
75kg x 3 x 1
Front squat.
80kg x 3 x 2.0 -
Monday 3rd of November, week 13, deload.
Was late getting started today so didn't have much time for rolling and mobility.
Hang snatch and snatch pull stuff.
Snatch.
40kg x 3 x 2
50kg x 2 x 2
56kg x 2 x 1
Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
75kg x 2 x 1
Front squat.
40kg x 3
60kg x 2
75kg x 2
88kg x 2 x 1
Today was good, still a bit tired after Saturday so the cleans and front squats felt heavy, snatches felt good though.
For the first time I don't have to worry to much about my weight before a comp, I'm a well fed and hydrated 67.6kg this evening, bring on the ice cream. 0 -
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Thursday 7th of November.
Spent a good 30mins rolling and stretching.
Snatch.
40kg x 4 x 1
50kg x 5 x 1
Clean and jerk.
40kg x 3 x 1
50kg x 2 x 1
60kg x 1
65kg x 5 x 1.
That's the last lifting I'll do until the comp, might do some rolling and mobility later then go get a serious feed.
Really excited about Saturday, there's 15 of us from PTI competing so should be a great buzz. There's great prizes for the top three male and female places but I'm not holding much hope that I'll place, the scoring system being used puts me a a big disadvantage.0 -
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Its being worked out as a % of the Irish national records for each class, I'm 69 M1, so I'm being scored based off a 258 total which is the highest total of all the M1 weight classes. Pity I'm not a 62, the Irish record is only 100kg.
I don't think the knew how scewed the Irish records where when deciding on the scoring.
Yeah it's going be difficult to use a scoring system like that in Ireland. Sinclair would probably be a fairer way of doing things.
Sure look on the bright side, it's even worse for the 94's
152/182/334 0 -
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Yeah it's going be difficult to use a scoring system like that in Ireland. Sinclair would probably be a fairer way of doing things.
Sure look on the bright side, it's even worse for the 94's
152/182/334
I know, I'd say they'll use sinclair next time.
I'm seriously considering trying to drop to 62 next year if the Irish record is only 100kg. 0
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