QWA WEEK 5 DAY 1 [PART B]

Unexpected pb's

Rack Jerk
45x3; 55x3; 65x3; 75x3; 85x3; 95x2; 100x1; 105x1; 110x1**pb 112.5xx
First time in yonks that I have rack jerked more than 100. 112.5kg felt like 90 but with the excitement my knees began the shake. I was actually thinking too far ahead [115]. I couildn't lock out but was close.
110kg new pb

112.5 attempt


Front Squat 40x3; 60x3; 80x3; 90x3; 100x1; 110x1; 120x1; 110x2; 130x1**pb; 132.5**pb

Sunday Mix

10am - 3 mile walk

2pm - 20 mins assistance exercises
Treadmill random prog x level 11x60mins x no.2

8pm - QWA WEEK 5 DAY 1 Part A
Didn't intend to do this until tue but had a go anyway

Snatch
42x3; 47x3; 52x3; 57x3; 62x2 67xx 67 70xx 70xx 70xx. Really frustrating that I can't snatch a weight that I can power snatch. I perservered with the improved technique but even though the weights feel light, I dont have any explosion. When I pull with my arms, I can get 80-82 to the correct height. I have to stick with it but it seems that an 80+ snatch is a long way off

Power clean
40x3; 50x3; 60x3; 70x3; 80x3; 90x1; 92x1; 95x1; 85x10; 80x10. This went alot better.

Tomorrow is treadmill, rack jerk and squats

qwa week 4 day 4

Sean came up today [at last] so our intention was to try and max out.
Sean struggling a bit after 5 days of bulgarian and a dodgy shoulder so had to ease up a bit.
Snatch 40x3; 50x3; 55x3; 60x3; 65x1; 70x1; 72.5 xxx. Techique quite good up to 65. 70 not too bad but old habits creeping in. Still 7.5 below pb but technique is improving.

Clean and Jerk 40x2; 50x2; 60x2; 70x2; 80x2; 85x1; 90x1; 95x1; 100x1. I had to fight like hell for this. I can tell that my strength is a bit below par so this was far from easy tonight. Total 170kg @94kg body weight


Clean. After 100, I decided to try a few cleans 105x1; 110x1; 112.5xx. 110 was the hardest clean of my life but pleased to get it. Really wanted 112.5 to get Pete into heavy cleaning again. I couldn't rack the weight properly. The mind boggles when I think of Pete cleaning 161kg [unbelievable]
110 clean






112.5 Clean Attempt


Front squat 40x3; 60x3; 80x3; 100x1; 110x1; 120x1; 125x1 pb** 127.5 xx


Deadlift 80x5; 100x5; 120x3; 140x1; 160x1.

Press 40x3; 45x3; 50x3; 55x3; 60x3; 65x3

fat camp day 6

random level 11 x 60 mins. got a bit of momentum now.

Taking 1-2 protein drinks per day now hoping to maintain muscle while I lose body fat.

I am now back in the 94kg class.

No weights today, going to max on friday

Fat camp

4pm
random hill level 10 x 60 minutes x 5th session. Great to get this started. Up to level; 11 next time

10pm
I felt to urge to do a bit of lifting even though it wasn't planned for today and my legs were a tad weary.
Front Squat
45x3; 65x3; 75x3; 85x3; 95x1; 100x1; 105x1; 115x1; 120x1; 122.5x1 pb. Very pleased with this as it was unexpected.


Press [Pete's favourite exercise] Reps up to 72.5

fat camp

random level 10 day 4 -60 minutes. NEW FITNESS DRIVE GOING WELL intend to shake this gut by next June

30 minutes conditioning work.

QWA WK4 DAY2

Clean. Decided to push myself abit. I have been wasting too much time on really light weights. I need to crank it up. I am falling behind everyone at the moment.
47; 47; 47; 57; 57; 57; 67; 67; 67; 77; 77; 77; 87; 87; 87; 92; 97; 102; 105; 107.5; 110x



Snatch. Decided to change form power to squat to give myself time to improve my terrible technique. Got all my lifts eventually after many failures.


Front Squat up to 110 [for on-line competion] I am sure I am probably propping up the table

sat fat camp

More cardio today [sat] and 20 mins conditioning work. Watch this fat man become lean and hungry again. Hope to fit my weightlifting suit for Novemebers Ni Open.

Starting a minstrels diet tomorrow [details to follow]

I am going to revisit my targets for next May and make sure I get them.

Sunday
Went to Croke park today and watched my team Tyrone get hammered by Cork. The referee was a disaster and that is not an excuse. Cork deserve their win and I now hope they hammer kerry [if they beat Meath] - sorry Kerry people! Cork are the real deal and deserve some success. Tyrone will bounce back.

Monday is cardio and multigym. tue/wed, olympic weights

QWA WK 4 DAY1

Snatch
42x3; 47x3; 52x3xxx; 57x3xxx; 62x3; 65x1; 67x1x; 67x1. Horrendus snatching. Cant even snatch 10kg below by pb even though I can power snatch them?? Dropped many forwards. I thought I was getting over this problem. I think I need to do what Pete does. Make sure I successfully complete all the lifts no matter how many I fail

Power Clean 40x3; 50x3; 60x3; 70x3; 80x3; 85x2; 85x2; 85x2; 80x3; 75x3; 75x3; 75x3; 75x3

Rack Jerk 45x3; 55x3; 65x3; 75x3; 85x3; 92x1; 82x1

Front Squat 60x3; 70x3; 80x3; 90x3; 100x3; 95x3; 90x3; 85x3; 80x3. Legs still feel weak and below strength. Was supposed to go higher today. Slight pain in left knee.

fat busting

I am still trying to work out the best way to lose excess flab without compromising strength and losing muscle mass. I managed to drag my ass the gym today and settled on 60 minutes treadmill [random hill climb]. The levels go from level 1 to level 20. I did an hour at level 10 and burned an estimated 600k. I decided to avoid jogging because of the risk of leg fatigue and potential injury. I have decided that I need to do level 10 x 60 minutes x 5 times then move up to level 11. To get to level 20 I will need to do 50 sessions and 55 sessions to complete this. It will be interesting to see if I can trim up and hope it doesnt effect my leg strength.

The other issue for me is diet. Weightlifting makes me damned hungry. Periodically I take protein drinks but I feel that I need to discipline myself to taking 2 protein drinks per day from the start of September. This should help me lose fat but maintain muscle [hopefully.]

I also completed 30 minutes of conditioning

tough path back to olympic lifting

Finally managed to find some will power and energy to start back after several weeks. I decided to try and take up from where I previously lft the programme with mixed results

Week 3 Day 3

Snatch
42x3; 47x3; 52x3; 57x3; 60x2; 62x1; 65x1; 67x1xx. A bit weak and slow in the pull although I only dropped 2. I was thinking about Pete saying last week that you should feel your weight in the middle of the feet. This thought really helped.

Clean and Jerk
47[1+2]; 57[1+2]; 67[2+1]; 77[1+2]; 87x1; 92x1; 97x1; 90x1. All the cleans after 77 were unbelievably hard. My legs were so weak. 97 clean felt like 110 but I had to use every ounce of strength to stand up with it. I was delighted to get 97 after a layoff. This is encouraging.

Front Squat
45x3; 55x3; 65x3; 75x3; 85x3; 95x3; 95x3; 90x3; 85x3; 80x3. 95 was so tough that I couldn't attempt 107 or 115. The right knee hurt slightly so I had to be careful. Legs are really weak but this will improve.

Military Press
40x3; 42x3; 45x3; 50x3; 55x3; 60x3; 62x1; 65x1; 67x1; 70x1; 72x1. Only 5 off pb which was good. I didn't expect to get this. Hopefully I will break the 80 press barrier b4 end of Sept. I think I need 80 press to have strength for 110 c+J

4 mile walk
Overall, very relieved to get through this barrier. Hopefully things will settle after a few weeks

non starter

Yesterdays aerobic work left my legs rather spent and I still havn't got over last weeks lack of sleep and therefore feeling incredibly fatigued.
Finding Pete's comments interesting regarding weight loss.My return to weightlifting has increased my appetite but my calorie control has been very sloppy. Maybe I should make out an eating plan and stick to it. Maybe more protein and alot less junk food. I am considering cutting out bread and sugar. I dont think I can successfully combine threadmill work and weights. I hate exercise bikes, stairclimbers etc.
Hopefully I can get back to olympic weightlifting tomorrow

fri

Decided to some aerobic work today. Considering that when I was 40, my 1 mile time was around 5 minutes. I dont think I could it in 10. I want to get my weight down to around 14 stone. 3 years ago with all the running. my weight dropped to 11.5 stone. As well as losing fat, I lost an awful lot of muscle mass. This time I want to trim up sensibly but retain most of the hard earned bulk and strength I have gained in 18 months. The difficulty is that I dont want aerobics to have a detrimental effect on my weightlifting
Threadmill 30mins@ 7km/hr. random hill level 1
Light bodybuilding 30 mins

Tomorrow - olympic weightlifting. dont know how this will go

rebuilding

After an enforced layoff, I managed to get through a good bodybuilding type session today. I dont know what to do about my QWA programme after such a layoff. Dont know whether to give it a stab this weekend or leave it and start fresh in September.