тяжелая атлетик&

Wednesday 22nd of Oct.

Power Snatch:

55kg x 2
60kg x 2
65kg x 2
67kg x 2
70kg x 1+1 Full
72kg x 1 Full

Clean and Jerk:

72kg x 2+2
85kg x 2+2
95kg x 2+2
100kg x 2+2
102kg x 2+2
100kg x 2+2

Clean Pull:

110kg 4 x 2

Front Squat:

90kg x 3
105kg x 3
115kg x 3
125kg x 3

Monday 27th of Oct:

Snatch:

55kg x 2
62kg x 2
67kg x 2
70kg x 2
72kg x 2

Power Clean and Jerk:

First clean paused ATK.

72kg x 2+1
77kg 2 x 2+1

Snatch Pull:

77kg 3 x 3

Squat:

102kg x 3
117kg 2 x 3

Good Morning:

40kg 3 x 5

Friday 31st of Oct.

Snatch:

55kg x 2
65kg x 2
70kg x 2
72kg x 2
77kg x 1

Clean and Jerk:

72kg x 2+2
82kg x 2+2
90kg x 1+1
95kg x 1+1
100kg x 1+1

Left it there in order to be ready to go again on Monday. I'll be going back to training 4 days a week from next week.

Tuesday 4th of Nov.

Power Snatch + OHS:

55kg 5 x 2+2

Power Clean and Power Jerk:

72kg 4 x 2+2

Press:

45kg 4 x 4

Riddled with DOMS after yesterday.

S'pose I should start logging again. Lost a fair amount of motivation over the last few weeks but things are good again.

Wednesday 3rd of December:

3 Position Power Snatch + OHS:

50kg 2 x 3+2
55kg 2 x 3+2

Clean:

65kg 2 x 3
72kg 3 x 3

Jerk:

65kg 1 x 4
72kg 3 x 4
65kg 2 x 4

Front Squat:

72kg 1 x 3
82kg 2 x 3
92kg 3 x 3

Good Morning:

40kg 3 x 4


Currently in the second week of a four week preparation cycle. Will do another four week prep cycle when this one ends then do a comp cycle which should hopefully end with a competition at the end of February. Will have to see what the 2015 calender is like but that's the general plan of what's going to happen over the next few months.

I am currently using 1RM's of 85/110. I really should a dropped the intensity for a bit after the Leinster open rather than try and continue training with my competition PB's which just ended up running me into the ground. Using these numbers also puts my C+J back into a sensible ratio to my snatch. One of my aims is to get these numbers to increase uniformly rather than letting one get miles ahead of the other.

I have also got my nutrition back on track. I have been eating like a gob****e for the last 6 months and hit 91kg last week which at 173cm is a bit stupid. So on Monday I started logging all my food again with the view to getting back down to 85kg. Tracking my food seems to be the only way to keep myself accountable and when I don't log things get out of control. I actually don't find weighing and logging everything that tedious tbh and excel makes it easy enough and it makes for some nice stats for a weirdo like me to look at.

Today: 5th Dec.

Power Snatch:

50kg 1 x 3
60kg 1 x 2
65kg 1 x 1
67kg 3 x 1
67kg 2 x f
60kg 4 x 2

Took a while to get into the grove but the three singles at 67 and the back off double were solid. The two fails were out front.

Clean and Jerk:

65kg 1 x 3+3
77kg 1 x 2+2
82kg 1 x 2+2
87kg 1 x 2+2
92kg 1 x 1+1
100kg 3 x 1+1
87kg 3 x 2+1

Everything good up to and including the three singles at 100kg. The back off sets were woeful.

Squat:

80kg 1 x 6
90kg 1 x 6
100kg 1 x 4
115kg 3 x 4

Press:

45kg 4 x 4

Deadlift:

110kg 5 x 4

Good Morning:

45kg 5 x 4

Low volume session tomorrow and then a light week next week.

Today 8th Dec.

Snatch:

50kg 1 x 3
60kg 1 x 2
65kg 1 x 2
67kg 1 x 2
72kg 1 x 1
77kg 1 x 1
70kg 1 x 2

Power Clean and Jerk:

65kg 1 x 2+2
72kg 1 x 2+2
77kg 2 x 2+1

Squat:

82kg 1 x 6
92kg 2 x 4
105kg 3 x 3

Friday 12th Dec.

Snatch:

50kg 1 x 4
60kg 1 x 3
65kg 1 x 2
67kg 1 x 2
70kg 1 x 3

Hang Snatch:

55kg 2 x 3

Clean and Jerk:

65kg 1 x 2+2
77kg 1 x 2+1
82kg 1 x 2+1
87kg 1 x 2+1
92kg 1 x 1+1
100kg 1 x 1+1

Squat:

70kg 1 x 3
82kg 1 x 3
92kg 1 x 3
105kg 1 x 3
120kg 2 x 3

Wednesday 17th of Dec.

Power Snatch:

50kg 2 x 3
55kg 4 x 3

Power Clean + Power Jerk:

67kg 2 x 2+2
72kg 4 x 2+2

Push Press + OHS:

55kg 4 x 1+3

Front Squat:

72kg x 3
82kg x 3
92kg 3 x 3

Had my first proper blackout after I power cleaned 50kg to put the bar in the rack to do my overhead squats. Not really sure what happened, I managed to put the bar in the rack and then I just hit the floor. Don't think I was out for too long. I woke up with a cut elbow and a sore head so I am guessing I hit the wall behind me. I do vaguely remember the moment I went down, it was like someone just hit an off switch and all my limbs turned to jelly.

Alf Veedersane wrote: »

Any idea why it happened?

I probably held my breath too long or else the bar was resting on an artery in my neck. Or maybe a combination of both. Either way I don't think it is something to be majorly worried about.

Friday 19th od Dec.

Snatch:

50kg 1 x 4
60kg 1 x 3
65kg 2 x 3
67kg 1 x 2
70kg 4 x 2

Clean and Jerk:

70kg 1 x 2+2
77kg 1 x 2+1
82kg 1 x 2+1
87kg 1 x 2+1
92kg 1 x 1+1
100kg 1 x 1+1
102kg 1 x 1+1
102kg 1 x 1 + no jerk as I was just putting the bar in the rack for squats

Squats:

72kg 1 x 3
82kg 1 x 3
92kg 1 x 3
105kg 1 x 3
115kg 4 x 3

Deadlift:

110kg 4 x 4

Press:

45kg 4 x 4

Good Morning:

45kg 4 x 4

Pretty meh session. Hurt my toe on the jerks, will hopefully be ok next week.

Friday 26th of Dec.

Snatch:

52kg 1 x 2
62kg 1 x 2
67kg 1 x 2
70kg 3 x 2
70kg 1 x 1+3 from the hang

Used straps after the first double at 70. My snatches are much better with straps so I might start using a bit more often. I'll try not to become reliant on them though.

Clean and Jerk:

70kg 1 x 2+2
80kg 1 x 2+1
85kg 1 x 2+1
90kg 1 x 2+1
95kg 1 x 1+1
102kg 1 x 1+1
102kg 1 x clean only

Squat:

70kg 1 x 3
85kg 1 x 3
95kg 1 x 3
110kg 1 x 3
122kg 4 x 3

Everything felt solid today which caught me by surprise as I woke up with a ****ty cold this morning. Trained on Wednesday but I am too lazy to log it here, it was just powers, front squats and deadlifts.

Monday 29th of Dec.

Snatch:

52kg 1 x 2
62kg 1 x 2
65kg 1 x 2
70kg 1 x 2
75kg 1 x f
75kg 1 x 1
77kg 1 x f,1,1,1,1,1
80kg 1 x 1

Had to put on straps after the first fail at 77kg which is disappointing, The warm ups felt really good. I think I must have some sort of grip issue so I might start doing some grip strength stuff with a snatch grip (static holds most probably). It's a bit strange as I don't have any grip issues in the clean.

Clean and Jerk:

70kg 1 x 2+2
80kg 1 x 2+2
85kg 1 x 2+2
90kg 5 x 2+2

Pretty solid. Only one sloppy rep on the very last set.

Squat:

72kg 1 x 4
85kg 1 x 4
95kg 1 x 4
110kg 6 x 4

bit of a struggle after all the clean and jerks.

Press:

50kg 4 x 3

Bodyweight is down to around 87.5kg - 88kg. Clean and jerks are still feeling good despite the loss of bodyweight and the lighter squatting weights I am using. Going to have to sort this grip issue in the snatch out as it's holding me back.

Friday 2nd of January:

Snatch:

52kg 1 x 2
62kg 1 x 2
65kg 1 x 1
70kg 7 x 2

Best snatches in a while.

Clean and Jerk:

70kg 1 x 2+2
80kg 1 x 2+1
85kg 1 x 2+1
90kg 1 x 2+1
95kg 1 x 1+1
102kg 4 x 1+1

Jerks a bit sloppy.

Squat:

70kg 1 x 3
80kg 1 x 3
95kg 1 x 3
105kg 1 x 3
120kg 6 x 3

Good session.

Didn't train yesterday. Got food poisoning (I think) from something I ate on Sunday which wiped me out on sunday night and all of yesterday. I ate less than 1000 cals yesterday and didn't drink much water. Feel better this morning and managed to eat a normal breakfast. I weighed in at 86.5 which is about two kilos less than I was before I got sick. I'll try and train later on, I'll just do a light week this week.