training yesterday was fun. after 10 minutes working through light snatches, i felt a sudden jolt of pain on my right knee cap and had to stop. serious enough to stop me for a while. i dont know how bad it is. hoping it might be a knee strain
pete is correct. i dont train enough and therefore leaving myself up to injury. Colin has warned me abot the necessity of warming up properly so i deserve all i get.
tuesday
instead of bemoaning my bad luck i did a spot of resistance exercises in our local leisure centre.
Tuesday 29 September 2009
Thursday 24 September 2009
Thurs
Clean 40x3; 50x3; 60x3; 70x3; 80x3; 85x3; 90; 95; 100; 105xxx. Strength seems 10kg below pb in most lifts
Power sn. 40x3; 45x3; 50x3; 55x3; 60; 62; 65; 60; 57x3; 55x3; 52x3; 50x2
Back Squat 50x3; 70x3; 903; 100x2; 105; 110; 115[22 below pb]; 60x3; 70x3; 80x3; 90x3; 102; 107
Some presses up tp 67 [10kg below pb.]
Aerobic exercise is definately having a bearing on my lifts and strength. Will stick it out until xmas and then gradully build up again. will be worth it in the long run. maybe a fitter weightlifter.
Weigh in next Thurs. [1st time in month] wiat measurement dow from 97 to 93.5cm] was 82.5 two years ago!!!
Power sn. 40x3; 45x3; 50x3; 55x3; 60; 62; 65; 60; 57x3; 55x3; 52x3; 50x2
Back Squat 50x3; 70x3; 903; 100x2; 105; 110; 115[22 below pb]; 60x3; 70x3; 80x3; 90x3; 102; 107
Some presses up tp 67 [10kg below pb.]
Aerobic exercise is definately having a bearing on my lifts and strength. Will stick it out until xmas and then gradully build up again. will be worth it in the long run. maybe a fitter weightlifter.
Weigh in next Thurs. [1st time in month] wiat measurement dow from 97 to 93.5cm] was 82.5 two years ago!!!
Monday 21 September 2009
qwa week 7 day 1
Very hard graft
Snatch up to 67, failed 70 twice which is incredible when my power snatch is 72.5. Have to continue to try and improve technique. Aerobic work seems to have weakened my legs but when waist line gets back to normal, I will build up again gradually. thought I would have increased pb from 77.5 to 82 by now??
Power clean - up to 95kg. reasonably happy. only 5 away fromcurrent pb
Rack jerk. Went ok -up to 100kg. didn't try any more. wrist hurting a bit
Front squat - up to 110. very hard. 22.5 below pb??
Snatch up to 67, failed 70 twice which is incredible when my power snatch is 72.5. Have to continue to try and improve technique. Aerobic work seems to have weakened my legs but when waist line gets back to normal, I will build up again gradually. thought I would have increased pb from 77.5 to 82 by now??
Power clean - up to 95kg. reasonably happy. only 5 away fromcurrent pb
Rack jerk. Went ok -up to 100kg. didn't try any more. wrist hurting a bit
Front squat - up to 110. very hard. 22.5 below pb??
Saturday 19 September 2009
bad day
The worst lifting since I started back. Snatches rubbish, c+j awful. Dont seem to hav alot of leg strength. Maybe the cardio is causing this.
Thursday 17 September 2009
mixed bag
Wed
Did my qwa programme and it was horrendus. Cleaned 102, failed 107. very sluggish. Power snatch was so bad that I gave up early. did a few back squats but couldn't be arsed. I was heading with the wife at 8pm to do a spot of shopping but suddenly told her to drop me off at the local leisure centre where I did 1 hour of aerobics and 50 mins of bodybuilding. Pleased that I came back after feeling crap earlier
Finding it extremely difficult training on my own at the moment but I have been there b4 and will come good.
thurs
no weights but level 13 session 2 x60 minutes. gr8 to see the flab coming off.
I badly need to change my weightlifting programme and my attitude and intensity. Although my upper body strength is reasonable, the lack of pulls and deadlifts are seriously affecting my pull power in the clean and snatch. 3 months ago i barely missed an 80 snatch, now 70 kg is a challenge. I will get there in the end. Hoped to get to st gabriels but last weeks events mean more travelling.
Positives
Never going to give up
rapidly losing flab. gone from obese to overweight recently which is good. lol
feeling fitter
still love this sport
negatives
when am i going to snatch 80 [losing sight of everyone]
Did my qwa programme and it was horrendus. Cleaned 102, failed 107. very sluggish. Power snatch was so bad that I gave up early. did a few back squats but couldn't be arsed. I was heading with the wife at 8pm to do a spot of shopping but suddenly told her to drop me off at the local leisure centre where I did 1 hour of aerobics and 50 mins of bodybuilding. Pleased that I came back after feeling crap earlier
Finding it extremely difficult training on my own at the moment but I have been there b4 and will come good.
thurs
no weights but level 13 session 2 x60 minutes. gr8 to see the flab coming off.
I badly need to change my weightlifting programme and my attitude and intensity. Although my upper body strength is reasonable, the lack of pulls and deadlifts are seriously affecting my pull power in the clean and snatch. 3 months ago i barely missed an 80 snatch, now 70 kg is a challenge. I will get there in the end. Hoped to get to st gabriels but last weeks events mean more travelling.
Positives
Never going to give up
rapidly losing flab. gone from obese to overweight recently which is good. lol
feeling fitter
still love this sport
negatives
when am i going to snatch 80 [losing sight of everyone]
Saturday 12 September 2009
qwa
back to weights after almost a week. Another rather difficult week and a few days spent in wicklow. Didn't feel like lifting but take inspirition from Pete and return to weights after a major set back.
Snatch 40 40 40 45 45 45 50 50 50 55 55 55 60 60 60 65 65 65 67 70xxx 70. Trying hard to improve technique but I feel that it may take a while to get up to 80kg
Power clean 47 47 47 57 57 57 67 67 67 77 77 77 87 92 97xx
Rack jERK 40 40 40 50 50 50 60 60 60 70 70 70 80 80 80 90 90 90 100 100 100 112.5xx
Very narrowly failed 112.5. Whatever day I get it I will probably nail 115
Press - some presses but little stretgh left
Snatch 40 40 40 45 45 45 50 50 50 55 55 55 60 60 60 65 65 65 67 70xxx 70. Trying hard to improve technique but I feel that it may take a while to get up to 80kg
Power clean 47 47 47 57 57 57 67 67 67 77 77 77 87 92 97xx
Rack jERK 40 40 40 50 50 50 60 60 60 70 70 70 80 80 80 90 90 90 100 100 100 112.5xx
Very narrowly failed 112.5. Whatever day I get it I will probably nail 115
Press - some presses but little stretgh left
Monday 7 September 2009
busy day/ qwa week 5 day 3
8am - 5.30pm. what a long and busy day at work. Home in time to help kids with some homework. Decided to go for max in classicals
Snatch 40x3; 47x3; 52x3; 57x2; 62x1; 65x1; 67x1; 70x1; 72.5x1; 75xxx Slow but definate progress. Only dropped the last snatch which was a big improvement. Trying to keep angles for a bit longer and lift more with the legs. Should have got at least 75 but had a strange problem with timing
Clean and Jerk 40x3; 50x3; 60x2; 70x2; 80x1; 90x1; 100x1; 107.5 x1[missed clean]
Back Squat 40x3; 60x3; 80x3; 90x3; 100x1; 105x1; 110x1; 115x1; 117.5 x1. Really tried hard here. I really need to start back squattin g. hopefully legs are ok.
The diet is going gr8. You might just about notice a slight reduction in the size of my gut!!!
Snatch 40x3; 47x3; 52x3; 57x2; 62x1; 65x1; 67x1; 70x1; 72.5x1; 75xxx Slow but definate progress. Only dropped the last snatch which was a big improvement. Trying to keep angles for a bit longer and lift more with the legs. Should have got at least 75 but had a strange problem with timing
Clean and Jerk 40x3; 50x3; 60x2; 70x2; 80x1; 90x1; 100x1; 107.5 x1[missed clean]
Back Squat 40x3; 60x3; 80x3; 90x3; 100x1; 105x1; 110x1; 115x1; 117.5 x1. Really tried hard here. I really need to start back squattin g. hopefully legs are ok.
The diet is going gr8. You might just about notice a slight reduction in the size of my gut!!!
Saturday 5 September 2009
fri/sat
Headed to Sean;'s with suitcase incase we had a sudden dash to Wicklow. Decided on fri night to do a spot of lifting.
Rack Jerk 40x3; 50x3; 60x3; 70x3; 80x3; 90x1; 97x1; 102x1 [very tough???]
Front Squat up to 120kg
Military Press up to 65x2. Feel a bit flat tonight. Everylift seems to be 10kg below par.
Sat
No need to head south yet so headed home early in the morning to get a bit of work done and then rest.
Headed to local leisure centre later for some gym work and random level 12 x60 minutes.
Just Noticed 'Gs' 112.5 kg clean [go lift] I feel like Scott when he got to the south pole in 2nd place :-) With the size of his legs, it wont be long b4 he is cleaning 300lbs. [What does 'G' stand for????] I will have to have another go at 112.5 soon b4 he hits 115.I think my legs are strong enough but not sure about the pull.
Rack Jerk 40x3; 50x3; 60x3; 70x3; 80x3; 90x1; 97x1; 102x1 [very tough???]
Front Squat up to 120kg
Military Press up to 65x2. Feel a bit flat tonight. Everylift seems to be 10kg below par.
Sat
No need to head south yet so headed home early in the morning to get a bit of work done and then rest.
Headed to local leisure centre later for some gym work and random level 12 x60 minutes.
Just Noticed 'Gs' 112.5 kg clean [go lift] I feel like Scott when he got to the south pole in 2nd place :-) With the size of his legs, it wont be long b4 he is cleaning 300lbs. [What does 'G' stand for????] I will have to have another go at 112.5 soon b4 he hits 115.I think my legs are strong enough but not sure about the pull.
Wednesday 2 September 2009
QWA WEEK 5 DAY 2
Cleans. 42x3; 52x3; 62x3; 72x3; 82x3; 92x2; 100x1; 105x1. I thought the 112 might be on but after 82x3, I was finding cleans slow and sluggish. This was a real struggle tonight. 92 was incredibly tough but I decided to squeeze as much as I could. 100 very tight. 105 was like a heavy deadlift. I dont know how I racked it. At least when I get into a deep position, I seem to find the strength to get up.
Power Snatch. I took this up to 60 only. Right shoulder hurting abit combined with the usual bad technique
Back Squat 40x3; 60x3; 80x3; 90x3; 100x3; 110x2; 120x1; 125x1; 110x3; 100x3; 95x3; 90x3. first time trying back squat for a few months. reasonably happy although the back squat is usually higher than front.
Power Snatch. I took this up to 60 only. Right shoulder hurting abit combined with the usual bad technique
Back Squat 40x3; 60x3; 80x3; 90x3; 100x3; 110x2; 120x1; 125x1; 110x3; 100x3; 95x3; 90x3. first time trying back squat for a few months. reasonably happy although the back squat is usually higher than front.
Tuesday 1 September 2009
happy lifting
Final weigh in this morning 1st sept. Only going to weigh in at the start of each month. I dont want be get obsessive about my weight. I will train hard, exercise and cut down on junk food. the weight will take care of itself.
93.5 kg - 14st 10lbs - loss of 6 pounds.
I did a good hour of conditioning exercises today followed by Random level 11 x 60 mins by no.4. Starting to feel better and have more energy. I need to take protein drink once or twice per day to avoid muscle loss. I need to lose excess fat without compromising strength so I need to do this properly.
Tomorrow, I might start QWA wk5 day 2. This means Cleans. Depending on legs, I might have another assult on 112.5.
93.5 kg - 14st 10lbs - loss of 6 pounds.
I did a good hour of conditioning exercises today followed by Random level 11 x 60 mins by no.4. Starting to feel better and have more energy. I need to take protein drink once or twice per day to avoid muscle loss. I need to lose excess fat without compromising strength so I need to do this properly.
Tomorrow, I might start QWA wk5 day 2. This means Cleans. Depending on legs, I might have another assult on 112.5.
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