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.
Wednesday 30 November 2011
Tuesday 29 November 2011
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.
Monday 28 November 2011
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
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 27 November 2011
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
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
Saturday 26 November 2011
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.
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.
Wednesday 23 November 2011
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.
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.
Saturday 19 November 2011
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.
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.
Wednesday 16 November 2011
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.
Tuesday 15 November 2011
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.
Saturday 12 November 2011
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.
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.
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