Building callouses and chasing goals

EmcD123

Track session went really well last night

It was 2 sets of:

40m,80m,100m

Then 1x200m
Everything done flat out
Felt like I was running fast and I wasnt getting too exhausted from it like in the last few sessions.

I have a 400m race on sunday so Im hoping that'll go okay. Im not hoping for a miracle but i'll be happy with anything between 54 and 56 for now

Where do you do short races like 400m

EmcD123

bluewolf wrote: »

Where do you do short races like 400m

Track meets. The one this sunday is the Galway county seniors competition.The clubs in the area can have a meet arranged or else theres the county and province competitions aswell. Usually you have to be a member of a club and then they usually pass the information on to you , thats how I find out about them

EmcD123

Well that was an eventful day. I did the 100m and the 400m

The 100m first. I ran 12.3s ,I wanted to break 12 but there was a strong headwind and the blocks were ridiculously slippy as they were new and everybody got really bad starts out of them.

Then the 400m. I ran 55.5 . thats 2.5 seconds better than last time which is a huge improvement. I ran it well, started off a little too slow but I accelerated for almost the first 150m which is further than I meant to ,waited longer this time to kick again so sped up at the 350m mark and that made it better,my last 100m was pretty strong and I definitely feel now for the first time in ages that im actually getting back to where I was before, going to try and get as many races in as I can this summer

EmcD123

Hit the gym today, felt surprisingly good and squats went fantastic despite the fact that my legs felt like lead

Snatch
singles up to 60kg(my pb) and then missed 62 again
Clean and Jerk
singles up to 65kg, missed 70, the cleans felt way too heavy
Back squat
3x2 @95kg
3x3 @95kg
Definitely will try for triples at 100 next week

EmcD123

Very easy jog today. My hip ,knee and ankle were hurting on my left leg today ,so i think ill book myself into a physio appointment sometime soon

EmcD123

So just back now. Apparently ive done some damage to the hip joint and it could be something called impingement. And that my pelvis area is actually twisted a bit. Its supposed to be caused by the fact that im always running leaning into the one direction because of the track. So I have to take a weeks rest and I have a few more sessions to go to

EmcD123

First time back training was last night. went back to the weightlifting to see how I felt.
Did a long snatch warmup , the moves felt awkward at the start but I definitely felt okay, I could tell my fitness has already dropped becasue I was out of breath pretty much from the start.

Then the main session
Clean and jerk
55kg on the minute every minute for 20 minutes.
Even though it was light enough my jerk still felt really strong which was a surprise.
Snatch pulls
Tore some skin here so started using straps
5x5 55kg
Pushpress
First time properly doing this
30kg x10 reps
35kg x8reps
Was supposed to go for 10 rep max, I suck at pressing

EmcD123

Weightlifting again. Felt more powerful and less awkward this week. front squats were a disaster though

Snatch
50kg one rep every minute on the minute for 20 reps

Front Squats
5x5 @75kg

EmcD123

And a cycle this morning, only 12km but thats all I had in me

https://www.strava.com/activities/355707270

EmcD123

weightlifting last night, had a fair amounr of volume again this week. Had to call the session short because my arm kinda pinched up and I couldnt straighten it out over my head

Clean and jerk
Build up to a max
Hit 70kg easy.
Missed 75kg 3 times but it was really close on the last attempt
Back squats
Had to find a 5 rep max
so did 90kg x5
Got 4 out of 5 on 95kg ,I failed just as I was about to straighten up so I think I can count 95 as the 5rep max.
then 4x5 @80kg
Power jerk
Find 5 rep max ,reached 50kg
then 2x5 @45kg
This is where I had to end the session. there was still 2 more sets of power jerks and then the same thing again but for push press

good stuff!!!

EmcD123

bluewolf wrote: »

good stuff!!!

haha I can barely walk today!!

EmcD123

Last saturday did 45km on the bike average speed 23kmph

Tonight : weightlifting
Snatch
tried to reach a max but kept missing 60kg repeatedly.
One of the coaches did a load of work with me after that with stretching, and various activation excercises and all that kind of stuff and in the end I had a great session.
Finished with a load of pulls which were a lot better than they were at the start of the session. My hands are red raw now though

EmcD123

Was on fire tonight at the gym!! PR's were everywhere tonight!! :cool::cool:

Clean and Jerk
to a max: 80kg PR!!!!
8kg PR , got 75kg first and pressed it out then got 75kg again, one of the lads shoved 80 onto the bar then and told me to clean it but as it turns out I jerked it aswell :P:P
My bodyweight is still 64.5kg

Snatch Balance
3 rep max 45kg
5x3 @40kg
I hadnt done these in months so im not counting it as a PR

Back squats
5 rep max : 100kg!!!! previous pr was 95kg last week which killed me at the time
Pause squats
5x5 @70kg
Push Press
5 rep max 45kg PR the highest Ive done before for 5 reps was 37kg

Grats on all the prs!

EmcD123

bluewolf wrote: »

Grats on all the prs!

Thanks, I'm hoping that I didnt use up all my luck with that session though:p

EmcD123

Did about 6.5km of easy running last night. Wasnt difficult at all but it wasnt very fast

EmcD123

Tonights session was good. PR'ed the snatch but overall it was just a long heavy session

Snatch
Reached a max of 62.5kg PR
It was a ridiculously easy lift and I should have gotten the 65kg, Ill probably get it soon

Snatch Pulls
1x6 @65kg
4x5 @70kg
These felt really heavy... but I dont do half enough pulls, when I missed the 65kg today its because I didnt pull high enough

Snatch 2nd pull
1x5 @70kg
5x5 @75kg
Really really heavy

Muscle snatch
2x5 @30kg
5x5 @35kg

Bent over rows
1x8 @40kg
2x8 @45kg

Ab roll outs
3x10

EmcD123

Did about 7.5km today, wasnt too fast ,wasnt too hard. Im finding this part of training pretty easy...

EmcD123

So went to weightlifting tonight, had a good session but didnt manage the numbers of the previous week.

Clean and jerk
Working up to a max, hit 75kg twice and missed 80kg twice

Snatch balance
3 rep max :55kg (I got 2 out of 3 on 60kg)

Back Squat
5 rep max:95kg (only got 3 out of 5 on 100kg this week)
5x5 @85kg

Push press
5 rep max:45kg
Did a few 3 rep sets afterwards, my arm started acting up again stopping me from lifting the bar....:mad:

Sots press
5x5 20kg so so hard.... got 3 out of 5 reps at 30kg

Darrenon91

EmcD123 wrote: »

Sots press
5x5 20kg so so hard.... got 3 out of 5 reps at 30kg

I have just started reading your log. Good work. These ^ are an absolute killer.

EmcD123

Darrenon91 wrote: »

I have just started reading your log. Good work. These ^ are an absolute killer.

thanks for reading! they really are the worst things ever,theyre so hard to do!!

EmcD123

as away all weekend for a weekend long party which involved 10 hours of travelling and I still havent recovered so I wasnt moving the way I usually do at training tonight

Snatch
only hit 55kg tonight, missed 60kg like 5 times and had **** technique for nearly every lift

Snatch Pulls
5x5 @75kg these were heavy but I need to do them so I did
Snatch 2nd Pull
5x5 @80kg heavy but the same as with pulls
Muscle snatch +Overhead Squat
3 rep max :40kg
5x3 @35kg the 40kg was so tough
Bent over rows
3x8 @50kg

Was talking to the coach about trying to get numbers for either national senior or european juinors next year as either a 62kg or 69kg lifter, He says its possible but not entirely probable, Im just getting a bit fed up with never getting anywhere with running so im going to consider this and get talk it out with the coach and see what happens, its probably impossible but anything worth trying for is usually difficult

EmcD123

Basically did everything to a max tonight and it was great! No PR's but i matched all my previous maxes which I dont always manage

Snatch
maxed out at 62.5kg which my current PR
I was lifting really really well at all the weight increments up to that ,probably took too many attempts on the way up and tired myself. The weakest part of my snatch is definitely in the extension at the top of the pull, I tend to mistime it and go into the squat before Ive fully extended and I leave the bar out forward a lot aswell

Clean and jerk
maxed at 80kg which is also my current pr
Also lifted well here all the way up. I took 2 attempts at 82.5kg but missed the clean on the first and missed the jerk on the second

Front squat
maxed at 100kg ,my current PR
was feeling very strong for these but I got stuck in the bottom position for 105kg and just couldnt bounce out of it , Ill get it next time

Romanian Dealifts
5x5 @75kg
my fingers and thumb were in bits....I need to get straps

EmcD123

well first session was last night in the new building for limitless health. Its an absolutely stunning facility now and its huge! theyre were like 30 people there last night and it didnt feel cramped at all.

Anyway Id been out the night before and only gotten 3 hours sleep so while I dont expect sympathy I was running on fumes by the time I started lifting so I wasnt moving well for the session, still I got a pretty big squat PR

Also I got my first personalised program, Its pretty tough and is made up of lift complexes

Powersnatch fak +sots press +drop snatch
(3+3+3)x4 @20kg(sots press limits me massively here)

powersnatch fak+squat snatch fbk+snatch
42.5kg(1,1,1)
47.5kg(1,1,1)
50kg(1,1,1)
52.5kg(1,1,1)
57.5kg(0,1,1)
missed 60kg completely

Power clean+clean+frontsquat+jerk
56(1,1,1,1)
60(1,1,1,1)
65(1,1,1,1)
67.5(0,1,1,1)
72(missed)
Really couldnt jerk for my life last night, they were so bad but It was just because I was so tired

Back squat
77(5)
82(5)
88(5)
93(3)
100(2)
Coach said we'd test my max then just to find out
I did 105kg for one easy,
Hit 110kg next easy aswell
failed on 115kg, was very nearly out of my sticking point but just couldnt manage it

Bodyweight: 65kg

EmcD123

Really good session this morning,same session as last time except a good bit better

Power snatch,sots press,drop snatch
(3,3,3)x4 @30kg
PR on sots press!!

Power snatch fak,squat snatch,snatch
(1,1,1,1)
1x42kg,47kg,50kg,52kg,57kg
snatch from floor @60kg
Snatched really well today

Power clean,clean,front squat,jerk
(1,1,1,1)
1x56kg,60kg,68kg,72kg
72kg is power clean PR by 5kg
then 77kg(without power clean and missed jerk)
Jerks werent going well again, the front squat in this complex just kills me for it

Back squat
77kg x5
83kg x5
88kg x5
93kg x3
100kg x3
105kg x2
Back squats were easy!!

ninamc

Well done

EmcD123 wrote: »

well first session was last night in the new building for limitless health. Its an absolutely stunning facility now and its huge! theyre were like 30 people there last night and it didnt feel cramped at all.

Anyway Id been out the night before and only gotten 3 hours sleep so while I dont expect sympathy I was running on fumes by the time I started lifting so I wasnt moving well for the session, still I got a pretty big squat PR

Also I got my first personalised program, Its pretty tough and is made up of lift complexes

Powersnatch fak +sots press +drop snatch
(3+3+3)x4 @20kg(sots press limits me massively here)

powersnatch fak+squat snatch fbk+snatch
42.5kg(1,1,1)
47.5kg(1,1,1)
50kg(1,1,1)
52.5kg(1,1,1)
57.5kg(0,1,1)
missed 60kg completely

Power clean+clean+frontsquat+jerk
56(1,1,1,1)
60(1,1,1,1)
65(1,1,1,1)
67.5(0,1,1,1)
72(missed)
Really couldnt jerk for my life last night, they were so bad but It was just because I was so tired

Back squat
77(5)
82(5)
88(5)
93(3)
100(2)
Coach said we'd test my max then just to find out
I did 105kg for one easy,
Hit 110kg next easy aswell
failed on 115kg, was very nearly out of my sticking point but just couldnt manage it

Bodyweight: 65kg

EmcD123

ninamc wrote: »

Well done

Thanks, it definitely wasnt easy

EmcD123

Training tonight, got a new session for last night and saturday
It was really tough, but I was tired, my jerks were really sluggish but I killed the squats!!

Hip snatch
4x3 @40kg
these were really hard. had my lifts recorded so as to analyse the lift, Im bring the bar way out in front of me and im jumping forward quite a lot so Im trying to fix that

Snatch high pull,snatch
double @40 x3
double @47
double @50
single @55kg
single @57kg x3
These werent too hard, I feel very strong up to and around 60kg on the snatch now,I just cant seem to get past that. same technical issues as with the hip snatch though but not quite as bad

Front squat,jerk
double @56 x3
double @60
double @65
single @70 x2
Jerk were very sluggish and slow

Front squats
80kgx5
85kgx5
90kg 4x3
these flew up and down, I was expecting them to be really hard

EmcD123

missed a lot of lifts today and didnt reach the weights I was supposed to, my shoulders tiring way too quickly was a big part of that

Power snatch fak,Power snatch fbk,Overhead squat
1,1,1
43x2
47x2
50x2
53x1
57x1(power snatch PR)
60x miss ,miss,miss!! :P

Power clean ,Power jerk
56 2x3
60 x3
63 3x3
67 x2 (PR)
72 x miss ,
The 72kg power jerk was turning into a squat jerk and I just couldnt bring the bar to a stop

Snatch balance
1rm :65kg
I tried 70 but I just couldnt slow the descent enough I had the bar secure overhead though so I just need the legs here to get stronger
2x3 52, was meant to be 4 sets but I could only do 2 becasue my shoulders were burned out

Clean pulls
5x5 88kg, nothing to say about these ,theyre heavy but thats all

EmcD123

First day of athletics was today, the winter training has finally begun

4x4 80m fast running on grass. nearly killed me ,im very unfit right now

then core circuit

pushups and planks and inchworms first
followed by air squats,lunges and straight legged deadlift with a medicine ball
those were done for quite a lot of reps

EmcD123

So last night was a hard session. Running last week was obviously affecting my legs and my head kept spinning. Im having some trouble with my chest again but after a few weeks that should all clear up

Drop snatch
4x5 35kg

Snatch fak,snatch fbk
1,1
43 x2
(47 x2)x2
50 x2
53 x1
57 xmiss

Clean fak ,power jerk
47 2,2
50 2,2
53 1,2
57 1,1
60 1,1 x3
63 1,1

Back squats
90 x5
95x5
100 4x3

EmcD123

Didnt have a lift to running last night so I didnt get to train. Had weightlifting this morning.
Woke up with a bit of a headcold and so tight i could barely manage a quarter squat so It took me like an hour to loosen out to where I could comfortably go to full depth.
Did a pile of 60m strideouts with stretching between every 4 or 5

Then it turned into a max out session with loads of Pb's somehow...

Snatch
43 2x3
47 3
50 2x3
53 2
57 2x1
60 x1
63x1(PR)

Clean and jerk
worked up to 83kg (3kg Pr)
these felt easy on the clean, the jerk was tough but then I decided to keep going to find out my max clean
Clean
clean max 90kg

Back Squat
90 x5
93 x5
102 x4
(102x3)x2

was meant to do press in split but didnt manage it in time

Heres the video for the 87kg clean
https://www.facebook.com/390178284416724/videos/720142954753587/

EmcD123

So this was meant to be a lower intensity week but it really didnt feel like it. It was a pretty terrible session overall. My injured hip flared up right from the first warmup stretch and my back was really tired before I started.

Snatch
3x3 43
3 47
2 50
2x1 55
1 60
These were actually really good but my hip stopped me from getting much depth

Power clean/Power jerk
3x3 x50
3 x55
2 x60
2x1 x65
1 x70 PR
1 xmissed jerk 75(pr clean pr)
the 50kg ones sucked so bad but the 70 was so so easy,it just flew up

Front squat
3x3 x70
3 x75
3 x80
2 x90
3x2 x95
There felt pathetically weak, couldnt get any proper depth because of my hip and it was just so painful, back was pretty sore after them today aswell

EmcD123

Last night
100m sprints x16 with 80m jog in between

Today
Snatch
3x3 43
3 47
2 50
2x1 55
1 60
1x 62
missed 65 again, I must be doing something wrong here because 62 was so so easy

Power clean/Power jerk
3x3 55
3 60
2 65
2x1 70
1 x75 miss

Snatch pulls
3x3 70
Had to pull without straps today because nobody had any so my thumbs are absolutely ripped apart

EmcD123

12 x100m sprints
followed by short core session.

the sprints were supposed to be around 80% pace but everyone got carried away,things got competitive and before we knew it everyone was going flat out

EmcD123

yesterday was the first day I could walk without pain in my knee after a horrible cracking sound during sundays training. so I went training afterall.

Last night was max out night!!:D:D

Snatch
New max: 66.5kg (3.5kg PR)
Ive finally gotten past 63 where ive been stuck for ages. kinda figuring out and working on what was holdng me back and its working. I kinda ran out of platform here so I did have to bail it funny but thats because I stood it up fly with my toes over the edge of the platform(theres a 10cm drop from platform to floor) tried to walk it back so as I could leave it down and dropped it funny then

Power clean/Power jerk
New max: 77kg (7kg PR)
Doing really well here, considering last weeks 70kg power jerk was a 5kg Pr and ive added another 7kg to that this week

Front squat
New max: 105kg (5kg pr)
probably could have gotten 107 but decided to go for 110 instead ,decided even if I didnt get it just attempting it would make it easier next time


I dont have a clue what my bodyweight is though

Alf Veedersane

Nice work!

EmcD123

Alf Veedersane wrote: »

Nice work!

Thanks very much. im going to see if I can get some videos for next time though to stick them up here

Alf Veedersane

If you're interested and don't know about it already, you should follow hookgrip on Instagram. They always have big snatches and clean videos in real time followed by slow-mo. Pretty cool to watch them in slow mo and notice those little technical things that people like me wouldn't pick up on in real time

EmcD123

Alf Veedersane wrote: »

If you're interested and don't know about it already, you should follow hookgrip on Instagram. They always have big snatches and clean videos in real time followed by slow-mo. Pretty cool to watch them in slow mo and notice those little technical things that people like me wouldn't pick up on in real time

I already follow them and allthingsgym aswell, theres some really amazing lifts on their channels,

EmcD123

Session today was another max out session, but it didnt go all that well..

Snatch
65kg ,actually pretty happy with this,but missed 67 twice

Clean and jerk
only got to 75kg today, which is less than I power jerked on wednesday.....

Snatch pulls
70kg 3x3

was out all thursday night so still wrecked from that, and joined in on the crossfit session in the morning before doing my weightlifting which was probably a bad idea anyway,
that session was :

5 rounds of :
400m and 15 overhead squats @40kg for time
I did 4 rounds then got sick in the toilet and then started my own session.
Im never doing that ever again!!! lesson learned!!

EmcD123

was meant to go to athletics this morning, but I legit cant even move, my legs are literally burning..... hopefully ill recover soon:(



Found some scales today and it turns out bodyweight is still 65kg....havent gained at all,kinda dissappointed right now

EmcD123

Disappointing session today, havent fully recovered from saturday

Snatch
only managed 62.5kg
should really be hitting 67 with the comp on next week

power Clean and power jerk
really sucked today,
only got 70kg, and the clean here was really a squat clean

Front squat
managed to hit 105 here, didnt manage 107 ....


started messing around doing clean and jerks after maxing my front squat,hit 75kg easy in my flat shoes so I think ill open my clean and jerk at 75

EmcD123

So had a much much better session last night, got my confidence back anyway after it.

Snatch
maxed at 64kg, caught 66kg solidly but then lost my balance in the overhead squats and dropped it behind me, really should have gotten it
Im planning on opening at 60kg next week

Clean and jerk
Maxed at 83kg
Missed the jerk twice for 85 but i matched my pr of 83 pretty solidly. First time to hit that in a while, havent gotten above 75 for the last week.

Clean pulls
90 3x3
Would have done heavier but I literally couldnt hold onto any more weight than that without dropping the bar, my grip strength is unbelieveably bad

EmcD123

Mobility work with hurdles first
8x 110m sprint with 4 2ft hurdles in it
Break
5 x110m sprint with 4 2ft hurdles

Done basically flat out, I cant hurdle for my life even if theyre tiny hurdles like today,Its mostly the impactof landing down from the hurdle that killed me out today but i hope im okay for training tomorrow.

Im getting a bit rundown over the last week and a bit but I only have to hold out for one more week then I can take it a little easier

EmcD123

Right so, last night was a gentle session as part of the taper for cork at the weekend.

Snatch
was meant to hit 60 ,only managed 55, my back was pretty painful after sunday and I was pretty hevily fatigued. Id catch the snatch easy with pretty good technique then my arms would just lose the tension and the bar dropped, so so ammoying!!

Clean and jerk
Hit a super solid 75kg, like really solid!! so thats definitely what im opening on

Clean pulls
3x3 90kg

All I have to do now, is the light wednesday session and try to recover as much as I possibly can between now and saturday

EmcD123

last session before cork on saturday

Snatch
made it up to 60,left it there

prclean/prjerk
went up to 70, was fairly easy

Frotn squats
3x1 95kg

Overall a boring and uneventful session

EmcD123

Right so I was in the cork open on saturday, it was a great day, I lifted really well and im happy with how it went

Bodyweight: 65.8kg ,about a kilo heavier than I expected to be

Snatch
1st attempt: 58
2nd attempt: 62
3rd attempt: 66
Was having a crappy warmup so lowered the opener to 58 as i was too nervous. hit it pretty well on the platform after that the nerves were all gone.
Finished with the highest snatch in my group. The 66 was real easy too ,the last time i got it it was really really shaky

Clean and jerk
1st attempt: 75
2nd attempt: 80
3rd attempt: 85 x
Got the 80 really easy, decided since I was doing well and it didnt really matter i went for the pb at 85 rather than just getting 83. Messed up my timing on the jerk and just didnt get a good drive going

Overall a good day of lifting, Im disappointed I didnt get the 85 but ill get it and more next time