Sqit squats, pork ropes & swimming with the fish.

howtomake

More YTWL's, a few scapula push ups & chins. Shoulder should be grand for Friday, I'm not sure about the rest of me, I see a lot of resting in between whatever is in store for me. Did some finning in the pool, needed inhalor twice, got a little dizzy but at least it was something :rolleyes:. Drugs are not helping.

howtomake

Snatching wasn't going to happen, got there too late and just didn't have the motor skills anyway. Squatting was bad enough, the usual warm up had me gasping for air. Don't know WTF went on with squats, but it was like I never squatted before. I never feel it in my quads when I do back squats, granted the box was between my legs instead of behind me.

Squats 5 x 6 up to 50kg, then we went to 55kg like 3 weeks ago, and only got 1 rep. My right leg is coming out again. Couldn't engage with my glutes, so l have to do lots of glute activation this weekend, to get it back.

Benching actually didn't feel too bad, mainly because my shoulder has been rested. But inverted rows felt weird & weak.

Anyway I was ordered to take it handy and to get more iron in me this weekend. Prehab everyday until I get back in on Tuesday.

howtomake

Found a doctor that specialises in diving as well. Gutted, no diving for 4 weeks. He did give me more :rolleyes: steriods, again inflammation should go down in a few weeks.

I'll be busy enough though with diving lectures n stuff, hopefully get to tag along and do some snorkels instead, gotta be fit for the minor rescue stuff I'll have to do on the surface for my test.

ECB
Snatch (no triples for me, just two-sies), empty bar back to feeling heavy again. Went up to 25kg. Hang snatches ok, for 2.5 weeks off, but I've lost the motor skills for below the knee. Wrist at me again. It's like someone pressed the reset button on my body. Banged the knee a couple of times, as well as my chin from jerks, walking disaster:o.

Oh yeah and did some arnie presses, push presses and some move that simulates throwing a shot put with a band.

howtomake

Shoulder DOMS! Thanks a lot Wayne. Few lengths in pool, coughed a bit, a few more lengths in pool, then s'more coughing. Don't think chlorine helps anything.

Going snorkeling tomorrow around the Muglins, not exactly diving but I think some good clean sea air might help the old lungs. I've been feeling like a fish out of water.

howtomake

Man alive, its annoying waiting around for divers to get themselves together when you are a non-diver. It actually managed to stop raining by the time we got to the slip, sun came out, waiting around for everyone, the boat ride was nice, then waiting around for the 1st group to go in, then the sun went down:(. So got to snorkel in semi-darkness, nothing but seaweed, and I still hate wearing weight belts but it it was warm, current was against me a few times, kinda like a natural treadmill. Maybe the sea air helped but had to use my inhalor again afterwards.

howtomake

Did some snatching with my ghetto set up, keeping it light, gonna do some tomorrow too. Was just trying to get back into it.

A few shoulder and wrist rehab stuff.

Then went to the crappy gym:

rowing
bulgarian squats 20kg (twice as many sets on right leg)
rows 10kg (felt nice and easy on the shoulder)
good mornings 3x15
arnie presses 3x8
ball taps/plank
5 mins tabata style on bike

howtomake

DOMS! But I have a feeling tomorrow might be worse.

Did some more snatch work, didn't have much time though. Put on an extra 5kg, but was pretty wrecked. Those bulgarians, very hurty from yesterday, legs didn't want to squat. Ah didn't record it but felt like I wasn't keeping the bar close enough.

Then went to the pool to try to loosen up, only did some serious swimming for 400 meters, worked the shoulders, then the rest was just bobbing around the place. So hungy from swim...



But I have to say I'm liking the workout time to myself, just can't do that bus ride again. Not until new place is open.

howtomake

More snatching with even less time for warm up, and still so stiff. Recording yo-self defo helps, the first few sets were a bit iffy off the box. But then I noticed I need to ensure the bar starts around my mid-foot, I also noticed my arms might be a bit stiff coming up, as the bar didn't keep in a straight line or have the curve inwards at the top where the bar meets my chest. Nailed it a few times though.

Did some 20kg bulgarians, more on right side than left, 6 sets counting down (so something like this)
Leg R L R
1st 6 6 5
2nd 5 5 4
3rd 4 4 3
4th 3 3 2
5th 2 2 1
6th 1 1 1

Then met diving club for the weekly pool session, decided to use my sea fins which are much more resistant than pool fins, noticed right leg had a hard time keeping straight. Now for some well deserved pasta.

howtomake

This was a great help with realising how the bar should be.

https://www.youtube.com/watch?v=mdKnwnOecRw

howtomake

I just don't flipping understand why people don't understand that you don't want a drink! Anyway really don't feel like engaging with anyone.

Friday did some snatching, but didn't have computer to record, it was just meh. Managed a fail where the bar went behind me, but without a recording was hard to tell why. Did some yoga, then had diving lectures all weekend and we are still not finished. UGH. Anyway just in a crappy mood, want to go live in the woods and get away from society for awhile.

howtomake

Ergh, work very very busy but got some homework for myself....

A few vides

http://californiastrength.com/videos/viewvideo/53/snatch/olympic-weightlifting-snatch-tips-by-glenn-pendlay

http://californiastrength.com/videos/viewvideo/54/snatch/olympic-weightlifting-snatch-tip-second-pull-by-glenn-pendlay

http://californiastrength.com/videos/viewvideo/42/snatch/snatch-video-how-to-part-two (this one looks good for below the knee, keeping the bar in contact)

http://californiastrength.com/videos/viewvideo/43/snatch/snatch-video-how-to-part-three

howtomake

howtomake wrote: »

Ergh, work very very busy but got some homework for myself....

A few vides

http://californiastrength.com/videos/viewvideo/53/snatch/olympic-weightlifting-snatch-tips-by-glenn-pendlay

Fck me, just going off the first thing of this video, this stupid York bar I'm using at home for the time being, doesn't allow my grip width to be wide enough. I kind of knew this already compared to with an oly bar but now it really shows. Meh, have to think of something else.

Ah alright, I've calmed down... well at least I am getting a better understanding at where the explosive part of the lift should come from, I was doing it a bit too soon when coming off boxes.

howtomake

Well so much for quickly getting an olympic bar, but would probably upset the household in our small place anyway.

Hips bugging me again, did lots of yoga & foam crap. Went to pool, did a few lengths with fins and then did a good few back crawls & breast strokes. Starting to like the back crawls again. Then managed to pull my right hip flexor, I swear this desk job & the crappy chairs we have are doing me no favours.

Anywayz still inflammed, don't know when I can do more diving :(. And still have more boring lectures. I'm sure it'll work out one way or another. Damn Dublin sea better hold up till November!

Dathai

A length of wavin pipe might do you if you don't have access to a bar. 7ft is about 12 euro in most hardware shops!

howtomake

Dathai wrote: »

A length of wavin pipe might do you if you don't have access to a bar. 7ft is about 12 euro in most hardware shops!

Thanks, now my set up can be really ghetto;).

I ran out to the nearest one but no luck. This is a time when it would be good to have a car or a chauffeur. Something will develop.

howtomake

I found some handles to put before those stupid fiddly plastic York plates, so I can widen my grip. It's pretty uncomfortable as the grooves get right into my bones, but it works. Pulling from the boxes felt much smoother; also knowing & being able to explode with arms in the correct position at the right point.

Anyway only did a few lifts then hobbled over to gym for some bulgarians, arnold presses, good mornings, a very weak tabata session on the bike and loads of stretching. Everything was tight and had no gas in the engine today. But it was nice to get an eureka moment.

itsallaboutheL

Why are you making bars out of bits of **** when you live near a gym?

howtomake

itsallaboutheL wrote: »

Why are you making bars out of bits of **** when you live near a gym?

Cuz I'm going mental, since I have not been out diving for over a whole freaking month now. After I put these **** bits and pieces together I pretend I'm a bird and start flapping my arms around the place.

And not to mention the gym's barbells are just as limited as mine, but its cheap, near me and the only thing going for it is the big pool. But its only for another week, ECB should be in the new place soon.

Seriously though the snatching is not the same thing as diving, need ocean soon.

itsallaboutheL

dive into a snatch

howtomake

itsallaboutheL wrote: »

dive into a snatch

underwater snatching? no need for those pesky weight belts. and i have a feeling those singlets are just as much fun getting into as a wetsuit. ya could be onto something there.

howtomake

More snatching yesterday. Uh nothing really to say about it except I had to wrap my knee, if its not one thing its another. I've never had knee problems in my entire life through all the lower body emphasis sports I've done like track & speed skating (years upon years ago). Sure hip and shoulder issues numerous times. But I think maybe my exuberance of bulgarians n stuff last week might've put something out, don't think its a major issue.

And gonna have to stick with triples, I get a little too excited with too many reps in a set, so of course I get a bit more tired with a heavier weight.

Taking it easy on the lower body tonight , just do some shoulder work but will work on some homework vids (need to think a bit more when setting up the lift).
http://www.dominicmunnelly.ie/2011/03/glen-pendaly-workshop-with-olympic-hopeful-jon-north/

howtomake

Light snatching, knee still wrapped, following the last vid of pendlay's, started in a lower squat position than ever before, kept the bar in contact going up the thighs as instructed, etc. Was thinking more than using momentum, hence all felt really sluggish. I can tell on the vid that my right leg isn't landing steadily enough either, especially when I get tired. Then did some arnold presses, good mornings & some swimming afterwards. Anyway more home snatching tonight, there's still a delay in waiting for ECB to fully open again next week.

No sea this weekend again, not even snorkelling, stupid weather/hurricane, club even cancelled their uboat trip. I hope this isn't the end of diving season.

howtomake

skipped snatching to rest the knee and give it some icing. going to go get a knee strap, its just the patella that needs to be stabilised. just sticking with singles on the snatching tonight. might have to bite the bullet & go see physical therapist. have to go be social this weekend, friends are starting to have their 40ths.

----
Blah bad session, knee was so so, but for some reason the body just wouldn't cooperate with me.

howtomake

Hmm, been sore all weekend in the upper body, I didn't really do that much. Not a bad kind of sore but just more sore than I think that so-so session warranted. Guess things were a bit off. Knee still so so, but its not getting worse:cool:.

The last couple of weeks, without having to use up 4 hours of travel just to get to & fro ECB in Bray, plus the other 4 hours of prepping for a dive (& this is just travel & prep time, not actual time spent doing the activities) I have had enough time to actually do some meal prepping & other weekly chores. I've always tried to avoid thinking about how much time both these activities take up, but its equivalent to an entire day's work. Anyway next week we'll see just how much travel time going to Blackrock will be.

Flipping rain again just when I was going out for a walk.

howtomake

Anyway did some lifting of bar with more weight than I currently snatch, just practiced lifting the bar from knees to hip, mainly to work my grip in that position, I think that was part of the problem on Friday when I tried to increase the weight on the snatch. Also did some glute bridges as that doesn't bother my knee but still works my a**. Some ytwl's & wrist work too. Damn my hips are tight!

howtomake

This might be the last of my ghetto set up. Hmm, the schedule for coaching at ECB has changed a bit, so looks like just Fridays. However Ironside will be made available to me, just have to rethink schedule. Anyway it'll work itself out, I'm not sure what is going on with diving and work till next week.

Today decided to warm up a bit heavier, and worked my way up to the heaviest weight I dare do at home, I see why some do singles. The last few sets I just did singles. My right side is pretty shakey still. My knee was a bit wobbly on some, or rather my hip which affects my knee, I had to coax it on a few lifts. Didn't hurt or anything and I can walk up/down stairs no problem. Still will see PT soon. I re-watched my fav Pendlay vid before lifting, there's just something particular about the vid that gets my head/body in the right focus.

howtomake

Diving Sunday! Hopefully wind dies down enough, so will most likely get my 2 star qualification this year, I'm so close just need to do a couple of lectures, practice runs and then the test.

Did yoga & went to pool, shoulders very stiff.

howtomake

howtomake wrote: »

Anyway did some lifting of bar with more weight than I currently snatch, just practiced lifting the bar from knees to hip, mainly to work my grip in that position, I think that was part of the problem on Friday when I tried to increase the weight on the snatch. Also did some glute bridges as that doesn't bother my knee but still works my a**. Some ytwl's & wrist work too. Damn my hips are tight!

Did the above again, this time I bent my knees to get the bar off ground, plus some foaming. Going to see p therapist on Monday, see what he says about knee.

Ooof, too much drinking last night, why do people need to meet for a drink before they go to a place where there will be drinks. Ugh this is why I don't go out much, never straight forward. Got to see some cool jazz though.

This morning went to go watch the Leinster, oof that's a long day and I left after the 2nd groups snatching (the lift I'm most interested in). Was great to see it done, & a few chicks lifting, meet some new people, the new space for ECB looks good.

And only 1 dive tomorrow, not enough instructors, going to get some practical training on leading a dive.

howtomake

Ah too much stimulation over the last few days, I've lost a good bit of focus. Dive was just ok on Sun, not sure what's up with Portroe quarry but I borrowed someone's compass and the North didn't match up with my diving buddy's North, must've been some metal around or something, so the practical side of navigation was a bit frustrating.

Anyhoo, saw PT, so looks like my vastus lateralis is building up along fine BUT not compared to my vastus medialis, blah blah blah. Quads are super tight too, not to mention hips. So gotta strengthen the inside of the knee and loosen the quads up before my knee becomes another one of my 'issues' to worry about.

Need to work on my stance too for snatching, stupid right foot keeps coming out, so gotta make sure I narrow my stance every time and pay close attention to it, like I don't have enough to pay attention too.

howtomake

Did some more lifting of the bar up & down, etc
YTWL's, my new little knee exercise, some wrist work, foaming & stretch.

I'm starting to feel recluse again, might go buy an isolation tank to hide in for a few days .

howtomake

Had to drag my a$$ again into the gym. Downed 3 cans of redbull to get me there, felt sick to my stomach the first half from that artificial crap, then last half finally kicked in. Won't be doing that again.

Just did some planks/ball taps, then tabata on bike (not sure if its good for the knee or what??), then did a good few laps in the pool.

Forgot my mask & snorkel, but used someone else's snorkel that doesn't have a blow hole and found that much better. Live and learn, might go buy one I saw that you can just fold up, more compact. I usually keep the snorkel in my knife's strap anyway, as I don't like it bobbing around my mask when diving.

howtomake

Well one good piece of news, and it also maybe why I've been feeling a lack of energy too, the clothes are fitting looser. My weight seems to have stayed the same going by the scale in that gym, although I don't quite trust it. Not that I care about weight, the clothes fitting looser feels nice though.

supposedly

Well done!

howtomake

supposedly wrote: »

Well done!

Thanks:), its funny because ever since I started oly lifting & trekking to Bray, I gained weight, wasn't able to regulate my appetite, the first month I just felt so shattered, and then not really having the time/energy to do other activities (besides swimming/diving) that I would normally do. Having this little bit of extra time to plan & make my food throughout the week has helped alot.

howtomake

Ugh, so tried to do some snatch drops, I know I need to work on locking out my shoulders at the end. I wasn't feeling 100%, after 5 reps I just gave up before the bar landed on my head. Missed diving too:(, just trying to get better, been doing some yoga here & there, things are a bit achey. Think I need to monitor my protein a bit more so I get enough, hardly ate all weekend.

howtomake

Knee still at me a little, need to learn how to wrap the dang thing properly. Was hoping the rest did it some good, maybe its just getting used to the exercise I have to do to it. Need to loosen the quad a bit perhaps.

Did some snatching, not too many reps & kept it light. Feels like its been ages. Think the last good session was on the 13th. New environment next week though. Think I lost some strength with losing the little weight that I did. Did some YTWL's, and my knee exercise, plus foaming.

howtomake

Swimming Wed, although was probably doing more messing than actual swimming, one of the lads in the club brought his son so we had a few tumble offs, dunkings and such nonsense.

Some snatching yesterday but with light weight, technique has gone south, but seriously wasn't in the mood anyway. PT is looking into a better knee wrap for me, where I can still squat ok.

This weekend just going to work on me mobility issues, hips, shoulder, etc. I'm trying not to hurt anything so I can be all ready to go for next week with Ms Supp.

Diving Sun, yay, sun better come back out!

Red Cortina

howtomake wrote: »

Diving Sun, yay, sun better come back out!

Supposed to be nice on Sunday in Dublin according to accuweather.com so hopefully you'll get going:)

howtomake

Training with Ms.Supp in Hercs went well, program with squats, deadlifts, press ups, core & more:rolleyes: bulgarians, some weird contortion exercise for the glutes. She then tortured me for with this ,ok maybe it was only torture on the left side.

Need to find a more efficient way to get to Hercs from work. Knee was grand on the squats with the knee wrap, although I'm not to go too deep until I can get that butt wink sorted. I'd say I only need the knee wrap for a little while. Been ages since I've done any deadlifting.

Then went to pool, few laps, can't believe I had some energy cuz I didn't know I didn't eat enough today. Was a bit perturbed because I did feel my sinuses tweak a bit when I did a couple of underwater laps:(.

howtomake

Finally got that darn 30kg snatch (even with a head/neck ache), Tommy decided to sneak that on me after he poo pooed the that the most I snatched was 28kg (& that was in July if memory serves me), Ms Supp thinks 40kg is around the corner once I iron out technique & get my confidence up (haha that's the same story for everything).

Anyway first oly session at Hercs was very encouraging, nothing but nice things to say about the coaching & training partner. Although I've forgotten how to do cleans and my jerk was well...:rolleyes: pretty jerky. Felt great to also be able to drop the darnit bar unlike that blah york bar at home, I'm not going back to that set up!

Anyone want a free york bar and weights?

token

howtomake wrote: »

Finally got that darn 30kg snatch

You're on drugs!

howtomake

token wrote: »

You're on drugs!

howtomake

Ack, was doing a run through the 2 star diving test, we got out a little later we had planned and the damn currents started, had to cut the pre test short, then I had to fight my way to the rocks along Sandycove via snorkel, towards the end when we knew we would have enough air I got to use the regulator again. Freaking wind & waves kept getting water in my snorkel when I was already fighting for breath as it was.

Sure a learning experience... but not one I'd want to volunteer for too soon, I did learn the importance of swimming across a current though. Lost my flipping knife too, and even though I did check the bottle came loose from my bcd from being tossed around the place. Did get a good cardio workout though:rolleyes:

howtomake

Oof tired, achey, sleepy, sluggish, etc.

Didn't do too much, in between sets Tommy & I spoke about the sea around Dublin. Worked on my foot placement on the snatch, right foot keeps wanting to point out, happens on plain old squats if I'm not careful either. We kept the snatching light to test out my knee without the support, feels like its nearly 90% better although did niggle me a tiny bit afterwards. FS & presses, went on the treadmill for some endurance. Woke up and right hip is now niggling me.


I had to stop that redbull nonsense before training. I think I could walk to and catch the luas & it would only take 30 mins to get to Hercs, we'll see tonight.

zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

howtomake

Don't know how I made it to the gym, I think I must've been running on nervous energy. Only 3 sets of 3 that Tommy gave me, as 7 was approaching. Flipping right foot again, I wonder if I need to really work on loosening something up. One of the guys mentioned that my 2nd or 3rd rep of the sets were good, but for some reason my first rep was always a bit shakey, like I have the memory of a gold fish between each set.

One thing bad about my old home set up, is it made me even a little less ?fierce? with the lifts since I wasn't able to drop any type of weight. Anyway gotta get in my head its ok to drop weights now.

Went on the bike for what I thought was tabata but just kinda turned into intervals, the endorphin rush got me on the luas and then to the pool. Once I was in the cold water I slowed right down, think I was swimming with my eyes closed at some stage. Tried out some new fins that I don't like.

So tired now, have client dinner this evening, want bed.

howtomake

Can't wait for flippin test to be over.

:mad:Haha:(, got caught in a current again, this time going out, was my own fault really this time, not really paying attention being dazzled by the sunshine. Everyone thinks I'm prepared for this test, to be honest I don't know, have not had a complete run through of everything. We were supposed to take the boat, save me swimming out, but it needs a fixin. Still have yet to actually lead a dive in full practice, oh well test is next Sunday, come what may.

So got some more cardio today:rolleyes:. Bought new fins though and they are grand on the ol' crunchy ankle, although I think I may have traded some propulsion power. Completely disappointed in myself, but I'll get over it. We have a few lectures to fly through this week too before I get that damn 2 star.

Wouldn't be such a big deal but I really want to do a seasearch course asap and help the yummy sea life.

howtomake

No test today, argh! Want the test over with, diving equipment all over the place & weather sucks. Need rope for SMB too, as well as a weight, better get that this week.

So met up with Tommy for a session today, actually once diving is over for the winter, Sunday morning is a nice time to train, and I have loads more energy after training than diving, so in essence I kind of get my Sunday afternoons back. Felt naseous the last couple of days including going in this morning but was fine when doing the lifts, its when I stopped that the sick feeling came back.

Got a lot of "good's" from Tommy so must've been doing things right. Just snatch work, presses & FS's, then went for a quick run much to Tommy's dismay but I'm the one who has rescue towing to do on the test next Sunday & mt endurance could sure use some help. Didn't run too much as that definitely brought the quesiness back.

Best of all after the session, got a brand new pair of sexy red Dowin weightlifting shoes for 35 EU. Didn't train in them but tried a squat and BOY do they feel nice and stable. I'd say they'll help with the right knee & wandering leg problem very well. Oh yeah & gotta get new wrist wraps, left wrist all cranky on the jump snatches.

howtomake

Nice session with new swanky shoes. No more having to do the 'foot wiggles' when getting into the position, yay!

A few familiar faces were on the platforms, although I was a bit late for the party, Tommy was nice enough & stayed till the end. Usual snatch work, presses & FS. Although had to hurry the FS.

Afterwards, tried to do some intervals on the bike but, er , I broke :rolleyes: the pedal after 5 minutes. Think it'll survive after some TLC with an allen key.

I was actually supposed to go to our diving club's annual meeting this evening, but it just seemed too far. First time I put a session before the diving, hopefully no one from the club bothers to read my posts.

Anyway got some nice endorphins for on the way home.:pac::pac::pac::pac::pac::pac::pac::pac:

howtomake

Ok now I feel guilty for missing the meeting last night . Seems we've been officially adopted by our diving club. Ah well I'll be seeing them tonight at the pool after lifting. Lugging both sets of gym & pool stuff is starting to wear thin on my shoulders though.

howtomake

howtomake wrote: »

After the dive today, came home and thought to myself that I would just try to see if I could get my head pass the bar, and I did. Kinda surprised myself there, a minute later tried to do another one but couldn't budge any further than my head being 1.5 inches away from the bar (basically where I was on Friday).

Anyway I'll try again tomorrow to make sure it wasn't an anomaly. My shoulder is a bit sore from sleeping on it though, don't know how to stop that.

I know it is just one little chin and I've done it before but felt good. Had a crappy weekend, got a crappy email from a client who had to cc: everybody and somewhat of a crappy dive (viz was terrible & I kinda misunderstood a couple of things on the safety stop), so this was nice to accomplish.

Hmm just going back in time! Might try for some chins again, especially since I'm back to the size I was before I started this oly stuff. The fat to muscle ratio has to have improved, right?

Trousers feeling looser too, which was a surprise last week was bad for everything, didn't prepare my usual veggies n stuff, don't know what I ate, and might've been guilty of abusing food again. Although nothing too serious. Feel more in control this week, although if someone could just walk on my back.