Building callouses and chasing goals

EmcD123

Not quite sure about how i feel about tonights session.
I snatched well,clean and jerk was good but i didnt manage to hit my max and then i did overhead split squats which I definitely think seem benificial
Snatch
double up to 45kg
Did a load at 30kg to try fix my first pull and setup to stop me scraping my shin
then Did singles at 50,52.5,55kg missed 57.5 dropped to 50 then built back up again

Final max:57.5kg

Clean and jerk
doubles up to 55kg
Then went to 60 then 65 then attempted 70,missed 70 twice

Final max:65kg

Dissappointed with clean and jerk,should have went for 67.5 before 70
Overhead split squat
3x5 @40kg
2x5@45kg
1x5@50kg
1x5 @55kg
1x3 @57.5kg

EmcD123

Another session at limitless this morning,preparing for the connacht open .
had a brilliant session today,felt really good and strong and made a load of PR's
Front squats
Did these first
50x3
60x3
70x3
80x3
90x3
95x3
100xfail
so with a triple on 95kg that was a 15kg PR on my previous triple max and 5kg on my one rep max. If i hadnt done a triple at 95 then i probably could have managed a 100kg squat
Power snatch
Never done these before so didnt have high hopes
I worked up to 52.5kgx2
Missed 55kg forward
Power clean and Power jerk
Worked up singles to 62.5kg
Then got 65kg on the second attempt,which is a 2.5kg PR
Missed 67.,5kg but got the power clean which is a 5kg power clean PR

My bodyweight is still stuck at 65kg arrrgh!!!:mad:
But my strength is still going up so i cant really complain

EmcD123

Track session this morning,
Load of hurdle drills for plyo first
Afterwards sprints from Blocks
2x3 60m
1x2 100m
1x1 100m

EmcD123

Probably the last gym session before the connacht open this weekend.
We had a mock competition tonight where we had 3 snatch attempts and 1 clean and jerk attempt at our openers.

I got all 4 attempts no bother but the nerves were high, Its completely different when you need to make the lift to when youre training normally...
Bodyweight: 65.4kg
Snatch
1st lift: 47.5kg
2nd lift: 52.5kg
3rd lift: 55kg

Clean and Jerk
1st lift: 62.5kg
Total: 117.5kg
No PR's or anything,but the snatches were only 2.5kg off my max,all the lifts were solid, my jerk still needs a load of work though but other than that I just have to keep lifting and let the numbers gradually increase.
Im absolutely buzzing for saturday

EmcD123

Last prep session was tonight.
Just warming up and getting the muscles working,
Worked up to my snatch opener 50kg and hit it twice
Then worked up to just below my clean and jerk opener 62.5kg
Then some 40kg snatch pulls
Im totally hyped for tomorrow,i cant wait!!!

Alf Veedersane

Enjoy the day but just be careful you don't expend too much energy through excitement on the day that you might need on the platform.

But...enjoy it and best of luck with it

EmcD123

Alf Veedersane wrote: »

Enjoy the day but just be careful you don't expend too much energy through excitement on the day that you might need on the platform.

But...enjoy it and best of luck with it

That could easily happen because im not on till pretty late on in the day,still im feeling good,thanks for the luck

oh good luck!

EmcD123

This was probably the best day of my life so far!!
Went 6/6 ,and got a 2kg PR in both lifts.

Weighed in @64.4kg

Snatch
1st lift : 50kg
2nd lift: 55kg
3rd lift :60kg PR
Absolutely smashed them!! I came off the 55kg and was just like give me 60 and Then it flew up too

Clean and jerk
1st lift: 62kg
2nd lift: 68kg
3rd lift: 72kg PR
These were easy too,kevin made sure I didnt kill myself out in the warmup and i worked on splitting as far as i could with my front foot, and it worked.
The clean for the 72kg was absolutely beautiful!

Total: 132kg PR
Videos coming soon...

gymfreak

Didn't see you there!! You were probably in the group after me!

EmcD123

gymfreak wrote: »

Didn't see you there!! You were probably in the group after me!

I was the second lifter in the third group.

EmcD123

The videos have arrived!!! all the lifts looked easy in them but i have the most dreadful facial expression....oh well i guess you cant have everything

snatch
This is 60kg

Clean and Jerk
This is 72kg

EmcD123

So walked into the gym feeling all super confident after the weekend, looked at the program for tonight and I just felt crushed, didnt even know what some of the stuff was but I worked in with another lad and ended up having a pretty good session but it was seriously hard.

Muscle snatch + Overhead squat
(5 + 5) x5 sets @40kg
It nearly destroyed me.....like no exaggeration

Backsquat thrusters
1x10 @40kg
3x8 @40kg
Damn....what can i say ,my pushing strength is nothing short of nonexistant

Romanian Deadlifts
2x8 @60kg
3x8 @70kg
First set nearly killed my thumbs so I borrowed a pair of straps for the others and then they were grand, never been good at any kind of deadlifts but Im improving

Dead hang pullups
1x4
1x0 ......
so added a band to help and then
2x4
session was supposed to be 3x10 lol!! but not a chance of that happening

EmcD123

Awesome track session tonight even though I wasnt feeeling the best, a combination of the fatigue from the comp and that ridiculously hard monday session have killed me out.

5x 200m and done hard, they were supposed to be done to almost flat out.

First 3 were good, started feeling sick after that but after a break I managed to get though two more before i had to call it quits, still my technique and speed was pretty good and im starting to use my strength properly

Exams are almost finished aswell

EmcD123

Savage track session tonight, been training a lot lately against a lad whos much faster than me and it really making me improve quickly,learnt what my true limit was tonight

1x4 120m
2x3 120m
Absolutely flat out! by the end I was seeing double,pretty faint and really didnt feel well, Im just glad i didnt eat before i went training....
Cant wait for the next session:cool:

EmcD123

Finished my last exam today so now im a free man till september

Had a mixed session tonight in the gym,some parts good,other parts not so much

Snatch
5 doubles @50kg
Clean and jerk
clean and 2 jerks
5 @40kg
5 @50kg
2 @55kg
clean and jerk
2 x 60kg
1x65kg
1x 70kg fail

clean and jerks felt heavy and werent going well but the snatches were great so i didnt mind

Back squats
1x3 @60kg,70kg,80kg
1x3 @90kg
2x1 @100kg PR
Could have got a double at 100 on the first set but rereacked the bar after one rep by accident. The next time i was too tired to finish the second rep

EmcD123

Totally burned out today,couldnt do anything after exams were over and last nights party ,ended up sleeping like all day today.

But I signed up for a 200m and 400m race for the 23rd may so ya....lol havent run 400m in 2 years

EmcD123

lovely session this morning as part of my new program i put together which is still in the works im going to use the first maybe 2 weeks to try and figure it all out, going to use the summer to work on my biggest problem areas. Biggest one overall is my mobility/flexibility and then in strength terms my pulling strength and my pressing strength in particular

so started up some calming music and did a ton of foam rolling trying to find the tightest spots, my quads and the muscle on the inside of my knee
Then went through a mobility flow that Id been shown back when i was doing tai chi,followed by some static stretching. trying to keep under the tension as long as i could but not pushing too hard,i want to build into the stretches as the sessions progress.

Then static holds
3x inchworm walkouts and holding at the farthest point for as long as i can
3x pushup and roll forward onto toes,hands pointed back
3x hollow body hold
3x hollow body arch

then some walks across the landing
3x bear walk
3x forg walk
Feel really good after this session, took almost exactly an hour to do and id like to try do it everyday

EmcD123

Same session again as yesterday,adding a few moves here and there ,left a few out but am already feeling a little looser just after 2 sessions.

Will be on antibiotics for the next 7 days so probably wont be much intense training during that time,but am hoping to keep up this stretching stuff

EmcD123

ring work this morning

5 support holds
5 support hold tucks trying to transition into L
pullups 2x5,2x3
chest flys 5x6

not too hard,much better than i expected to be at it,got caught in a heavy shower of rain though

EmcD123

hard session tonight, wasnt feeling up to it at all and had to go lighter than I usually would. Plus I dropped a plate on my finger and now the nail is really bruised and its so sore.....

Front squat +Jerk
3+1 x2 @50kg
2+1 x2 @55kg
1+1 x2 @60kg
Front squats
4x4 @80kg
slow,painful and overall just a grind
Power snatch
5x2 @40kg
just couldnt...plus my nail was in agony at this point
antibiotics are killing me
Snatch first pull
5x4 @60kg

EmcD123

So remember how i said i dropped a weight on my finger and it was bruised,well turns out i broke my finger....so just have to wait for it to fix itself now ,this sucks so much:mad:

EmcD123

Session today to see if im actually able to run ,think it went okay so i will go ahead with the races tomorrow,they wont be pretty times but up until this morning i was sure id have to pull out

3x150m not flat out,easy enough pace,testing to see if i could do the distance

*put on spikes*
2x150m not flat out but a lot faster than the previous ones,was running okay on these so thats why I decided to go ahead with the races tomorrow

Finger is taped up aswell now which is lowering the pain when I move it,am entered for a 200m and relay tomorrow

EmcD123

Had to do the 400m race yesterday becasue there was a faster 200m runner available. Wasnt sure if id be able for it and i wasnt.

4x100m first. we had 3 pretty good sprinters including myself but our 1st runner was not a sprinter and was just so far out of it that we didnt have a chance after the first 50m's, I ran my leg of it well and i made some ground but it was a lost cause.

Then the 400m,I was worried how being sick and approaching 2 weeks now of antibiotics would affect me and they affected me pretty badly,
Got off to a good start,was relaxed,kept up with the others for about 220m then felt pretty good so went to kick up my pace a little at the second half of the second bend and suddenly it was like running into a brick wall,my legs just wouldnt move,I had to force them to keep moving and i just dropped so so far back ,i wasnt even out of breath though, got really sick after the race so it was just that my body wasnt ready for it after being sick and all that because even when i was unfit i was able to run decent 400's before

Anyway the next race is the 28th of june,so plenty of time to train,have to get a decent time there to get the pick for the second round of yesterday's event on the 12th of july

EmcD123

Right so,recap coulodnt actually walk until tuesday lol,went for a few walks then on tuesday and wednesday,then headed off to the golf in co.Down, got back really late last night and im wrecked again,dont know if ill manage something today.
Finger still isnt able to bend properly but might manage to get in on monday and do some squats maybe try crossfit

EmcD123

3x250/275m didnt measure the pitch
Did a slow one first,then the 3 proper ones,
nearly killed me,massive headwind for a load of it.

EmcD123

Got a track session in this morning,lots of the fastest people were missing today because schools all irelands were yesterday so I was just running along with a few others,didnt push too hard today as I just want to get back in but i was still running pretty okay

3 sets of:
1x60m
1x80m
1x100m

5 minutes between sets and they were all done pretty hard

Hit about 30 golf shots then at the driving range afterwards, Im in quite a lot of muscle pain now after that

EmcD123

forgot to log last nights session

Snatch
2x2 @40kg
3x2 @45kg
they were pretty hard but should be almost back to normal in the next week or two
Clean and jerk
5x1 @50kg
2x1 @55kg
1x1 @60kg
These were really really hard, I find while i can snatch reasonably well no matter what my clean and jerks really really suffer when im not feeling my best
Back squats
5x5 @70kg
kept these really light because wanted to build back into them slowly see what i could manage

Even with keeping the weight light for the whole session my legs are destroyed today

Aspiring

Hey man you seem to do a good bit of Oly lifting type stuff so I thought maybe you could help me out. I'm thinking about starting to do Power Cleans as part of my workout and was just wondering what kind of weight should you start out with if you're doing it for the first time. Thanks!

EmcD123

Aspiring wrote: »

Hey man you seem to do a good bit of Oly lifting type stuff so I thought maybe you could help me out. I'm thinking about starting to do Power Cleans as part of my workout and was just wondering what kind of weight should you start out with if you're doing it for the first time. Thanks!

when I was starting it, I was made use an empty bar to start off with and then 30kg for ages and basically just did loads and loads of 1-3 reps sets with it because you never get tired with that light a weight, it so easy to hurt yourself during them if you dont get the technique right. Just dont think about the weight on the bar, just make sure to really stretch before doing them.
coaching also has a massive role in getting the technique

EmcD123

Track session this morning,legs were absolutely dead but I still ran decently, was a good lot off my target times but thats okay

1x200m in 25.9 seconds
Thats over a second slower than I was before I got sick but thats okay
1x150m ,probably the fastest run of today but the person timing it messed up with the timer
1x120m in 14.1 seconds, target time was 14 so thats pretty good
1x100m in 12.7 seconds, target was 12 but I was feeling awful by the time I got to the 100m so its grand

Track session with the club tonight aswell

EmcD123

I feel so sick now....

Everything was done from the 200m start and done from blocks

6x40m
2x110m
2x200m
All supposed to be done almost flat out. Thats actually quite a lot of volume

Alf Veedersane

How's your driving out of the blocks coming along?

EmcD123

Alf Veedersane wrote: »

How's your driving out of the blocks coming along?

Its not too bad, its improving now that Im in them more regularly but I still feeling like Im kinda stepping out of them a bit if you know what I mean, I could do with getting more powerful out of them if I was going to seriously do 100m races but since my main goal is 400m its not overly important to get a fantastic drive out. Im trying to work on smoothly accelarating after I leave the blocks insteading of trying to burst out of them

EmcD123

A kind of endurance session today, because thats something I need to work on and because its what I felt like doing today

so 150m fast strides with 80m jog between each 150m

1st set: 8 150's
2nd set: 4 150's

wanted to do 8 in the 2nd set but I got an awful stitch and then decided to leave some in the tank for tonights session.

EmcD123

So 4 sets of:

40m

60m

80m

It wasnt too bad, legs are tight after todays session

EmcD123

Tried crossfit this morning......:o

L-sit practice
Trying to hold as good a L as I could on rings
Pullups
1x10
1x6
1x3
1x3
Bulgarian split squats
1x10 @20kg
1x10 @30kg
1x10 @40kg
1x10 @45kg (those are ten on each leg)
Burpees
Team excercise, 150 burpees between 2 people
So we broke them into doing sets of 5
But 75 burpees each
Total time: 8 minutes 14 seconds

Then I stayed for the weightlifting afterwards
Snatch
singles up to 50kg
Clean and jerk
singles up to 50kg
Just couldnt jerk anything decent at all today
Back squats
5x3 @80kg

EmcD123

Snatch
5x3 @50kg
Will increase a little next week
Clean and 3 jerks
5x30kg
5x40kg
Clean and 2 jerks
3x50kg
Clean and jerk
2x55kg
Jerks are pretty woeful these last few weeks, its purely technical problems though
Back squats
5x3 @85kg
Will try 90 next week

EmcD123

Endurance session(done on grass)

2 sets of 8x130m with 90m jog between each 130
Roughly 6 minutes break between the 2 sets
Done at a fast stride out pace
Found it much easier than I did last week

4x440m laps cool down at a jog

EmcD123

Absolutely **** session today, very disappointed in myself,just didnt have it in me

4x120m

Times:

14.9s

14.4s

15.0s

15.1s

EmcD123

Yesterdays session

4x100m
Times:

12.5s

12.7s

13.0s

13.1s

Not a great session, It took too much effort considering how slow it was,Im starting to think I might still be feeling a bit rundown after the time when I was sick

Todays session
2x2 200m
They couldnt each have been faster than 26 and the second set was so slow because I was feeling so sick. Definitely think I'll go visit the doctor about this

well I mean that is a lot of sprint sessions close together...

Alf Veedersane

Might be worth a bit of rest alright

EmcD123

Ya this whole weekend will be for resting. Still I only have to keep up this intensity for another 2 weeks

EmcD123

Back in business today, 2 good sessions

Am session:
4.5km at a gentle pace ,probably took around 23 mins


Pm session:
Weightlifting
Snatch
Didnt snatch well tonight but thats not too bad because its rare enough that I dont snatch well
2x2 @40kg
2x2 @50kg
1x55kg fail
2x52kg fail
1x50kg fail then gave up
Clean and Jerk
coach took a look at the jerk this time and gave me a few drills to do between sets and it improved significantly .
I clean and jerked up to 65kg easily, didnt manage 70 though
Back squats
5x3 @90kg
Big PR there and only the last set was difficult, triples seem to be working well when it comes to getting more weight on the bar each week
Pause back squat
2x5 @50kg
Learned the definition of ass to grass here. basically working on pushing my hips through and making sure my glutes are firing

EmcD123

3.6km at a gentle pace again, my knee was acting up again but sure it'll be grand

EmcD123

Yesterday night session

2 sets of :40m,60m,80m,120m flat out
Best ive felt in a while

EmcD123

No training tomorrow night because im going to dublin to spectate at the tailteann games... I dont like that drive at all..

Also my next race is getting close

EmcD123

Sunday morning training

6x 40m from blocks
5x100m from blocks
It left me shattered, my hip is getting more painful too

EmcD123

Weightlifting tonight, had a really good session,came so close to PR's in both lifts

Snatch
Doubles: 2x40kg , 2x45kg
Singles: 3x50kg,1x60kg
3 failed attempts at 62kg,the first attempt was so so close

Clean and jerk
Power clean and 2 jerks: 3x40kg,3x50kg,1x55kg
Full clean and jerks singles: 3x60kg,2x65kg,1x70kg
3 failed attempts at 75kg, the last attempt I just couldnt quite get it locked out

Back squats
1x3 @90kg
4x3 @95kg
These werent as bad as I expected