Maheravealy open

A great evening at Sean's place. After 5 weeks back, I decided to try out a max session to see where I am.
Snatch 40x3; 45x3; 50x3; 55; 60; 62; 65x; 65; 67.5x; 67.5 new pb
Clean and Jerk 40x3; 50x2; 60; 65; 70; 75; 80; 85; 87.5x
Total 152.5. Sean 62.5+85=147.5. Just managed to pip Sean this time but his clean and jerk was a little under par.

Very pleased with progress to date especially with 67.5 snatch, only 10 under competition pb from last year.

Front squat up a 60x3
Military press up to a single with 65.

'B' Training day2

Rack Jerk
42x3; 47x3; 52x3; 57x3; 62x3; 67x3; 72; 77. I really hate this exercise. Feeling quite weak overhead today. Dont know how the hell I am going to match/beat Sean on Friday.

Back Squat up to a new pb of 90.

Military press up to 60.

Some light bodybuilding. Now 2 days rest before lifting with Sean on Friday evening. Feeling less positive now because every lift this week has been difficult but will give it everything and treat it like a competition

Tue 'B' session day 1

I completed my snatches and snatch balance in 3 phases today. A 15 minute break between phase 1 and phase and then a 1 hour break before phase 3 with some power cleans thrown in. Total lifts are:

Snatch 40x3; 45x3; 50x3; 40x3; 45x3; 50; 52; 55; 57; 60x; 50; 52; 55; 55x; 55; 57; 60; 62x; 40x3; 45x3; 50x3; 52x3; 55; 57.

Snatch Balance42x3; 47x3; 52; 40x5; 45x3; 40x3; 45. Not too many of these as it is a new exercise for me.

Power Clean 40x3; 50x3; 60x3; 62; 65; 67; 70; 72; 75; 62x3; 65x3; 67x3.

All in all, quite pleased with today's work. Tomorrow the session finishes with rack jerk, back squat and maybe some deadlift and press.

X mas day

Clean and jerk. Not feeling the best today so I only did some token lifts

Several good sets of light front squat and press

Christmas eve snatch

Snatch 40x3; 45x3; 50x3; 40x3; 45x3; 50; 52; 55; 57; 60; 62; 67x; 67x.

Snatches reasonable today although, as usual, technnique breaks down a bit when weights get heavy. 60 and 62.5 were very smooth so I decided to go up 5 for an unofficial irish masters snatch record. First time was close.




Snatch Balance 40x3; 45x3; 50x3; 55x3; 60; 40x3; 45x3; 50x3.

Probably no more weights today. Will do clean and jerk in the morning and finish session during the today inbetween meals and a few drinks.

Thurs

A bit of light bodybuilding today. Next olympic lifting maybe Friday evening. Weight is now under control. Down from 85 to 83.5kg.

tue/wed mixed bag

Tue
Snatch
Got a decent hint on internet regarding 1st pull in the snatch and it threw me completely. 40x3; 45x3; 50x3. These felt ungainly, uncomfortable and unrefined. I started again trying to concentrate on lower hips and head up more. 40x3; 45x3; 50; 52; 55; 57; 60. The 60 was ugly and I had to save it. 40x3; 45x3; 50x3; 52; 55; 57x; 57.

Snatch Balance
42x3; 47x3; 52x3; 57x; 57 60; 40x3; 45x3; 50x3; 52; 55.

Power Clean 40x3; 45x3; 50x3; 55x3; 60x3; 65x3; 70; 72; 60x3x5; 65; 67; 70; 72; 75

Wed
Rack Jerk
40x3; 50x3; 60x3; 65; 70; 75; 80; 85; 40x3; 50x3; 60x3; 65x3.

Back Squat 42x3; 47x3; 52x3; 57x3; 62x3; 67x3; 72; 75; 40x3; 42x3; 45x3; 47x3; 50x3
Military Press 42x3; 47x3; 52x3; 57x3; 62; 40x10; 42x10; 45x5; 47x5; 50x4
Deadlift 82x3; 95x3; 105x3; 115x3; 125; 145; 150.

Monday clean up

This is a rest day lifting wise but not a rest day weightlifting prep day.

Made a tonne of pictures for the gym today and a few early xmas presents for both Sean and colin's gym.

The gym is starting to look a bit more homely with plenty of lifting pictures and plenty of colour.

Started the process of cleaning up the gym today. There is a bit of dampness which I need to eradicate.

Any lifters welcome to lift here although probably well out of the way for most people.

Sunday

A bit of light bodybuilding. Rest now until Tuesday.

4 weeks into lifting return and I feel alive again. Can't wait to compete again.

Early thoughts
A tad frustrated that the technique is still dodgy. I have put so much effort recently into trying to improve but I will get there. Lokking forward to lifting with Sean next week.

Seriously considering affiliating to go lift. The difficulty for me is that the majority of lifters are a good distance from me. Lifting likely to take place in Portadwon and Belfast. I feel that I live in the sticks. Maybe I can find a way to do something in the new year.

Sat . A session part 2(a)

Clean and jerk
Decided initially not to do Sean's 'wave' system because this lift takes so much out of me. Gym very cold. Feeling stiff after yesterday's snatch session. Hard to get started.

40x3; 50x3; 60x2; 70.

70 was so horrible that I decided to start again and build up slowly. Jerks feeling very sluggish. 2nd wave.

42; 47; 52; 57; 62; 67; 72; 77; 82*. Pleased with this but hard. Total 65+82=147

Clean 85; 87*; 90*. New current pb in clean. Surprised but delighted to clean 90 at this stage. Trying to get a bit closer to Sean and move towards 100 clean.

Final session after 3pm. Press, squats and maybe deadlift. videos to follow





Part 2
Military press up to 65. Just missed 67.
Front Sqay up to 70x3; 75x1; 80x1; 85x1
Deadlift up to 100x5; 105; 110; 115; 120.

A Session part 1 Sat

Snatch
40x3; 45x3; 50x3; 40x3; 45x3; 50; 52; 55; 57; 60x; 60; 62x; 62; 65x; 65

57 felt so heavy tongith because I was sore but decided to go for everything. 65 felt like a deadlift but still got under it. Trying so hard to improve technique. A bit better but still alot of improvement to be made. First pull is a bit better but dont really feel the 2nd pull.

Snatch Balance
40x3; 45x3; 50x3; 55; 60; 40x3. No energy left so that was it for the night. Tomorrow is clean and jerk etc.

65 tonight equals the master irish snatch record for my age. Yes, a very modest lfit but i have to start somewhere. I dont think it will take too long b4 i am snatching 80+

Enjoying the competition and banter with Sean at the moment. Hopefully I can push him over xmas. His clean and jerk is currently much strobger than me so i might need 67 snatch to push him.

No pain, yes gain

Wednesday B training 1a

Power clean. Because of recent back scare, I decided to concentrate on good technique and lighter weights. Up to 67x3

Rack Jerk up to 80.

Day 3 of stricter diet. Therese writes down my food including treats for the day and I can't deviate from this. Problem is that she brought me home currant scones and pringles today but I refuse to eat them. Can't deviate from my plan. Even a crumb of a scone will send me into compete freefall

I must make the 85kg class for feb

tuesday B training day 1

Big relief

Extremely worried aboutthe back today but delighted to get through this training unscathed

Snatch 40x3; 45x3; 50x3; 40x3; 45x3; 50; 55; 60; 40x3; 45x3; 50; 52; 55; 57.

Snatch Bal 40x3; 45x3; 50; 40x3; 42x3; 45x3; 47x; 47
Back Squat 40x3; 42x3; 45x3; 47x3; 50x3; 52x3; 55x3; 60; 40x3; 42x3. Very light but legs are so weak and tender that I have to be patient and build up slowly.

Military Press up to 60kg

Tomorrow is power clean, rack jerk

sunday

Clean jerk 40x3; 50x3; 60x2; 65; 70; 75; 80. Clean 85. Delighted to clean 85. Caught it so well that it felt comfortable.
Cleans 40x3; 50x3; 60x3; 65x3; 70; 72. I tweaked the back during the 72 pull. Even with better technique, I probably rushed this a bit. Hopefully not serious.

Decided to press on a bit.

press up to 55x3 and 60x1
Front squats , very light work and a few power jerk.

Sat weekend session 1

Main lifting due on Sunday but felt like doing snatches tonight.

Snatch 40x3; 45x3; 50x3; 40x3; 45x3; 50; 52; 55; 57; 60; 62.5; 40x3; 45x3; 50x3; 52x3.

A great wee snatch session. Stricter technique. Surprised to get 62.5. Easy enough to pull into the bottom position but a hell of a battle getting up because of the weak legs.

Tomorrow will be clean and jerk. Going to stick to squat clean even though I havent even got 80 yet since i came back. the key for me tomorrow is squats. I bought a 2nd knee bandage today. not taking any chances. I have so much strength to gain in my legs that i expect regular gains over the next month

wednesday

Still haven't shaken off the flu but I decided to do some weights. Actually worked out better then hoped for.
Power Clean . totally focused on technique. This will take some getting used. I have never really used my legs properly in the lifts. Multiple lifts up to 70

Rack Jerk. up to 80
Power jerk up to 57x3

Snatch Balance: this is the first time that i have put any real pressure on the left knee. Only went up to 45 which felt a ton but i have to start somewhere

Deadlifts up to 112x3.

tuesday

Suffering from a sore throat and a bit of a cold today which is very unusual for me. I will skip weights today and rest until tomorrow. Hopefully i will feel a bit better.

tuesday

Eureka eureka eureka

Worked today from 7.45am to 5.30 without a dinner break. A hell of a long day with 2 long meetings to finish the day. Came home and painted for 2 hours but still managed to squeeze in 35 minutes of lifting. This takes a bit of pressure off tomorrow when I will complete the session

Snatch. I started with 20x5; 30x3; 40x3; 45x3; 50x3 with the usual dreadful technique. I decided the sit down for 5 mins and think about pistol pete's advice, sean's massive improvement and strangely enough, I had a video image in my head of Jake's technique from go lift. I asked myself "am i so thick that I can't even get the fundamentals right" I had the image of my dreadful technique in my mind with the shallow back angle and the usual bent [which i am sure pete was sick telling me.}

I decided to lower my starting position and forced myself to try and focus my concentration on lifting with the legs. I found it impossible to rip the weight off the floor and just as difficult to use the arms.
For me, this felt like a massive break through. I still had the image of young jake snatching 75 and noticed how slow the bar initially comes off the floor. I feel my technique has risen from a 2/10 to maybe 5-7/10. I then lifted 40x3; 45x3; 50x3; 52; 55. I need to do a hell of a lot of work but i feel that i have turned the corner. 46 years of age b4 i actually start to improve!!!!

Here are my findings [ i may be completely wrong but dont think so.

1] Use the legs to start the lifts
2] the back angle remains solid
3] arms less involved in the lift, more passive therefore little arm bend.
4] With improved technique, it seems natural for the bar to move much slower initially
5] Other things seem to happen naturally.

Because my legs are so weak, i have to be patient.

I feel quite excited now about the next snatch session

Sunday

5 mile walk today. thank god for some good weather for a change.

Today and probably tomorrow is a rest day.

A few thoughts on Friday's lifting.

Because my technique is so poor, I have so much to improve. I seem to find it very difficult to correct technique. I am going to try and get the elbows into the correct start position to see if this helps me in the pull. Strangely enough, i noticed that Vardanian lifting with quite a shallow spine angle which is unusual for such a champion.

Sean's technique was the best I have ever seen it. Very impressed. He has plenty of potential and needs now to make arrnagements to comete as often as possible. His lack of improvement in the snatch might simply be down to a lack of competition. His legs are strong and he should be snatching 70 now.

I intend to pay Sean a visit over christams to have our next mini competition and fully intend to try and push him as hard as I can. I have completed 2 weeks now without injury so that's a postive.

Short term aims
Improve the pull
continue to lift without injury
try and start light squatting

fri/sat

Sean came down to Strabane on fri. We got through some snatching and clean and jerk. Sean beat me overall but i really enjoyed it. that's 2 weeks back and no injury. Can't do squats yet which is difficult becuase my legs are so week. 2 observations.

1] Sean's technique is much better than before
2] my technique is much worse that I thought.

we watched many slow motion replays and i was astonished at sean's improvement and shcoked at how bad my technique really is. I have plenty to work at which is good.

Next mini competition will be around xmas so i will try to push Sean a bit althought his leg strength is vastly superior to mine.

Main plan now is to improve technique, gradually build strngth and compete again, possibly the irish masters.

Sat
went to local lc to do a spot of bodybuilding but had to cut it short due to fatigue and lack of strength.

tue/wed

tue
snatch 40x3; 45x3; 50x3; 40x3; 45x3; 50x3; 52; 55; 40x3; 45x3; 50x3
power clean 40x3; 50x3; 60x3; 65x3; 70; 72; 75; 77; 80; 60x3; 60x3; 60x3; 60x3; 65x3; 67;70
Rack jerk shoulder too sore to complete

wed
rack jerk 45x3; 55x3; 65x3; 67. had to stop; shoulder very tender. decided to rest until sean comes down on fri. maybe i am starting back too quick.

Sat day 3

snatch up to 60kg
clean and jerk, up to 72. 1st time squat cleaning for 2 years so very nervous with the knee. I bought a new knee bandage today which seems to have helped
power cleans

later
rack jerk
press

taking it very steady at the moment. not putting pressure on myself but it does feel good to be weightlifting.

day 3

Today, I did some strength and conditioning work in the local LC. iT IS GOING TO BE TOUGH FOR A WHILE but it is great to be back at it again. My strength levels are miles behind what they were 2 years ago but i know i can get back there again. I have got to have patience.

day 2

45 minutes work tonight.

several sets of snatch up to 55

several sets of rack jerk up to 82.5. Off course lifting feels very strange. I just have to avoid injury and give my body time to adapt. I hope to get past 90kg jerk by christmas and then progress might start to speed up by then.

tomorrow or weekend i may go for some light squat clean but i need to apply a bandage first.

Let's go again

After a long layoff, I decided to make a fresh start today. After Laurence McConnell great 131 cj at age 65/66, I am convinced that with dedication and smart training I can reach previous strength and beyond. Barring more injury, my plan is to compete again in the Irish Masters in February.

Snatch 30x5; 40x3; 45x2; 50; 52; 55; 57. Very pleased with this. Whatever I get at home I can usually add5 for competiton. With a bit of luck, I dont think it would take me too long to get to 70+kg

clean and jerk 40x3; 50x2' 60; 65; 70; 72; 75. This was tough because i am very rusty.

Rack jerk 40x3; 50x3; 60; 65; 70; 75; 80.

The current irish records for m3 are quite modest, only 65+85 which i should aim for. I am currently 82kg which is 12 kg lighter than last competiton. I should make 85kg for feb.

School's out for summer

1st day of holidays and I decide to go to work. A few days hard slog now preparing for A Level classes makes next September alot less stressful. Heading off to Majorca on sat and looking forward to it.

I won't get back at lifting until late August because I wont be around too much. Conditioning training going quite well for the past few months. Plenty of press-ups and situps. Getting into decent shape but still 2 inches to lose from my waist. Hopefully this is down to just one by the end of August

back for a lift

Decided to do a bit of power clean and power jerk today.

40x3; 40x3; 45x3; 50x3; 55x3; 60; 65; 70; 75; 80; 82.5. Very pleased with this because of the almost complete lack of lifting in 16 months. No back pain today which is good.

Because I am away alot during july and august, I wont consider serious lifting until late august

Sunday Disappointment

Headed out to train full of enthusiasm and looking forward to working at technique.
2nd snatch [warm-up] pulled something in lower left back. Pain has spread lower. Can't seem to get a break in this sport at all.

I will not let this get to me. I will ice up a bit and see what it is like in a few days. also left knee swollen after frak accident yesterday. Was able to move fine after it but noticed last night that it was swollen and grazed.

Saturday morning

One hour of conditioning exercises before I head dwon the country to Sean's.
600 situps

After yesterday's front squats, I still have a strain in the left. I need to be very patient here.

Next weightlifting will be Sunday or Monday

Friday contemplation

Pete very kindly gave me some feedback on today's lifting something which I am really grateful for.

I have just spent 30 minutes comparing screen shots of Pete's snatch against my own. I think my get set position is looking better.

I got a better understanding of what Pete meant.
* I am not finishing the pull
* After the first pull, my weight remains mostly on the toes,shoulders are too far forward and balance is generally out of sync.
* Bar will need to brush around pelvic area instead of thumping off mid thigh.

can't wait to go again..

Week 1 Day 2

Main emphasis today was to try hard to improve technique. Very focused today.
Clean and Jerk
40x3; 50x3; 55x3; 60x2; 65x2; 70x1; 75x1. Clean 77. Every effort made to keep body angles correct. Everything feels strange but when my legs start to get stronger, hopefully I will reap the benefits
Power Snatch 40x3; 42x3; 45x3; 47x2. Again focusing on the get set position and trying to retain correct angles throughout the lift. Dont feel any explosion yet but hopefully there is improvement.
Front Squat
1st time in over a year that I have managed to do this. Very light weights used because legs strength is very poor 40x3; 50x3; 55x3; 60x2; 65x2 [extra] 70 75 80. Very pleased to do 80 at this stage.
Deadlift 82x3; 92x3; 102x3; 112x3; 122x3; 132; 137; 135; 132; 130; 127; 125.
Brendan jnr up to a pb of 50kg
Military Press and some bodybuilding exercises with my son; up right rowing, bent over rowing and barbell curls.

Friday

Dose of Eatititis

Weightlifting is making me very hungry again. I found myself visiting the fridge too often. Decided to take myself out for a 30 minute light bodybuilding session and sit-ups in local leisure centre. did 600 situps.

Might do a few press-ups later.

Tomorrow is rest day. Friday is day 2 weightlifting

Tuesday traINING

Snatch
Light snatches up to 47. Trying very hard to keep angles correct. Just compared ass and back position compared to Pete's lifts and was blown away by the different. What I think I am doing and what I am doing are completely different things. Sean put vidoes of the go-lift lads on facebook and I spent 10 minutes comparing Pete's snatch to mine. I think this will really help me.


Power Clean
Light lifts up to 65
Power Jerk 55x3; 60x2; 65x2; 70; 75

Squat
TRIED TO do this tue and wed but I still have a strain in left thigh which makes 40kg impossible. I will rest it for a few days

Brendan Junior
Very keen to lift. just started light with him.

Sunday realignment

Buying 2 log books today.
Log 1 for my training, record pb's and record all feedback from the elite guys at go-lift. I feel that I am an extremely 'slow learner' when it comes to properly assimilating good advice so I am going to really have to work hard.

Log 2 Record and plan my diet. I have just completed the hardest 4 months of aerobic exercise to trim down. I am actually quite proud of what I have achieved and definately dont want to get into bad shape again because of poor diet. A good eating plan, self discipline and structured weightlifting will reap benefits.

Finally
I am going to push Sean to better lifting. Sean , Iam coming to get you mate. No slacking. :-)

Really looking forward to lifting with Colin Bell in the near future. Some great session with him over the past few years. Inspired by his comeback from injury and the fantastic potential he has.

Great to watch Pete snatch 'poetry in motion'

Return to Cookstown

Headed to Mid Ulster arena for the first time in 15 months. First max session since irish masters in 2010.

Snatch 40x3; 40x3; 50x2; 55x1; 60xxx; 60; 60; 65xxx; 65xxx; 65xxx; 40x3; 40x3; 50x2; 60.
At this stage 65 felt ok just narrowly missed it. alot of technical work to do.

Clean and jerk 40x2; 50x2; 60; 70; 80; 85xxx
The 80 was a power clean and then I couldn't squat clean 85. I couldn't budge when I racked it. The legs are so so weak.

I feel that I will make fairly fast progress over the next few months and need to commit to improving technique. Hang snatches and maybe hang cleans will have to become part of my training.

Interesting to see that all the other guys have impressive technique compared to me and Sean.

Sean need the competitive environments to take him away from sluggish lifting. He nearly nailed 65. I feel that he needs [like me] to work on technique and look towardsa future 80 snatch and beyond. Glad to see he the guts to go for his lifts especially the 100kg clean attempt.

One further thought for Sean
I wish to f__k that he would drop that pointless ugly neanderthal, muscle snatch he does.

Fear of euphoria

Haven't slept well recently thinking about the prospect of lifting again. Too many false dawns. I will be positive and be careful. Just want the banter and the competition again.

Did some press-ups today. Hopefully get to Cookstown on Sat. Sean is coming down which is great.

Plan is to do a beach walk on Friday and lift on Saturday morning.

tuesday

Snatch 40x3; 45x3; 50x2; 55x1; 57x1; 60x1 pb; 62xxxx

Trying hard with the technique but will definately need Pete, Colin and Robbie to cast an eye. Just missed 62. Very happy at this stage. Weights felt a bit lighter than expected.

Power clean 40x3; 50x3; 60x3; 65; 70; 75; 77
Deadlift
80x3; 90x3; 100x3; 115; 130
Back Squat 40x3; 60x3; 70x2. This is going to be a major challenge but one step at a time

I think I am busy next 2 sats so hopefully 'go-lift' early June

Tentative return

I made a gentle start on Sat and then Monday. Body feels very stiff and quite weak. Every maximum now is a new pb. I have got to forget what I have done before.
Snatch 40x3; 45x2; 50x1; 55x1
clean and jerk 40x2; 50x2; 55x1; 60x1; 65x1; 70x1. [felt like 100kg]
Squat 40x3; 50x2

Monday

Rack Jerk 42; 47; 52; 57; 62; 67; 72; 77.
Deadlift 80x3; 90x3; 100x3; 110; 120.

So my new pb's are @ 81kg bw
squat 50
clean and jerk 70
Snatch 55
Total 125
Deadlift 120

Setting new pb's gives me the motivation I need.