Hips and heels

supposedly

I have been lifting for around three years, mostly powerlifting and Crossfit until April 2010 when I started weightlifting.

Current pbs
Snatch: 53kg (60kg bw)
Clean and jerk: 63kg (60kg bw)
Clean: 70kg (65kg bw)
Front squat: 95kg (65kg bw)
Back squat: 125kg (65kg bw)

Decided to start a log here as y'all seem like a bunch of lively fun folks!

supposedly

Monday 14th March 2011- max week

Snatch: 25kg (2 full, 1 hang), 30kg (2 full, 1 hang), 35kg x 3, 38kg x 3, 40kg x 2, 42kg, 45kg, 48kg, 51kg, 53kg (f x 3) I hit a pretty sweet spot with these around 45kg and it was all whoosh boom and in the groove until 53kg. 51kg was so easy I was almost laughing at it. I don't know what happened with the 53kg, it just wasn't in the groove. I had it locked out the three times but it just bounced out. Very frustrating as I know I'm stronger than last time I tested when I hit 53kg. There's no reason to be failing 52kg and 53kg when 50kg and 51kg are so damn easy! Grrr...

Squat: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 105kg, 110kg, 115kg, 120kg (f) Not sure if I failed because I couldn't do it or if I gave up. 115kg was quite easy. Will try this again on Saturday I think.

Powerclean: 48kg x 3 x 4 much easier after the squats, think I'll do these in this order from now on (used to do the assistance exercises after the main lift and before the squat)

Jerk: 45kg x 2 x 5

Chinups: 4,3,4,3 (f4)

Presses: 20kg x 10, 25kg, 30kg x 5 x 3, 35kg x 5 x 2

Round the world planks: 50s a side

Fun tech work supersets: 16kg goblet squats, rollouts, wallslides, band pullaparts x 10 x 3

Stretched glutes, hips and ankles

G86

You wouldn't happen to be that superwoman 'Dee' chick from CFI would you???

Also, welcome

And log needs more deadlift please:D

supposedly

G86 wrote: »

You wouldn't happen to be that superwoman 'Dee' chick from CFI would you???

Also, welcome

And log needs more deadlift please:D

I don't know about superwoman... I am a Dee though and I used to train at CFI. Cheers for the warm welcome
I don't really bother with deadlifts anymore. Do failed cleans count?!

G86

supposedly wrote: »

I don't really bother with deadlifts anymore

Blasphemy!!!!!:(

supposedly

Thursday 17th March 2011
Clean and jerk: 42kg x 3, 45kg x 3, 48kg x 2, 51kg, 54kg, 57kg, 60kg, 63kg (f), 63kg (supr sexy!), 66kg (sexy clean, failed jerk by squashing myself with it. back will be a bruise tomorrow- I'm a clever girl!

Hang snatch: 40kg x 3 x 4

OHS: 45kg x 3 x 4 (dropped bar on my back after second set, as if I wasn't bruised enough!)

Squat: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 105kg

Chin ups: 4,4

Presses: 20kg x 10, 25kg x 5, 30kg x 5, 35kg x 5 x 5

Round the world planks: 50s a side

Hoping to motivate myself to do tech work and stretching later but that'll do for now.

itsallaboutheL

That's a Tasty Squat.

supposedly

Cheers dude, not quite back there yet but on the way.

Friday 18th March 2011
Sports massage at Functional Training Ireland, off Baggott street. Cool joint. Chick doing the massage seemed to know her stuff, very friendly personable sort. She said I'd a dose of severe tightness in my neck/ shoulders/ upper back and also glutes and she did a bit of dry needling. I feel a good bit looser today.

Saturday 19th March 2011- East Coast Barbell, Bray
Snatch: 25kg x 3, 30kg x 3, 35kg x 3, 38kg x 3, 40kg x 2, 42kg, 45kg, 48kg, 50kg, 52kg, 54kg (f x 3), 52kg (f), 35kg x 1 x ?, 40kg x 1 x ?, 43kg x 1 x ?, 47kg x 1 x ? (few good ones in these last few, few ropey ones, few silly fails). Got frustrated at this point and left it there for the snatch. Had a mandarin and reset for the rest of the session

Clean and jerk: worked up to about 85% and worked on tech. Got a few technically good jerks but I'm still a bit polite with them.

Squat: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 105kg, 110kg, 115kg, 117kg (f)

Pullups: 3 x 5

Stretched glutes, hips, ankles and neck

howtomake

Oh goodie, another stronger (than me that is ) female to follow.

supposedly

Monday 21st March 2011- light week (80%)
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2 x 6
Jerk: 45kg x 3 x 4
Isometric clean pull: 65kg x 3 (8 seconds)
Back squat: 81kg x 3, 87kg x 3, 93kg x 2 x 6

Busy day so had to lash through the session in about half the time I usually do it. Fun!
Pullups just didn't happen after session, got two and was pretty sure I'd fail the third. I may be doing them too often.
Gonna grab lunch/ dinner now and hopefully I'll be able to engage my motivation circuits and get some stretching and rolling done!

supposedly

Wednesday 23rd March 2011- light week, 80%
Clean and jerk: 45kg x 3, 48kg x 3, 51kg x 2 x 6 These were quality
Power snatch: 35kg x 3 x 2 (first time doing this exercise, it became apparent 35kg was too light so decided to test it) 40kg, 45kg, 48kg (left it there because form was not great, not because it felt heavy. In fairness I've never done this movement with any weight before. Coach suggested doing it for a few more days to ingrain the movement pattern and then test again next week.)
Isometric snatch pull holds: 70kg x 3 x 8s
Squat: 81kg x 3, 87kg x 3, 91kg x 2 x 6 These are too light and I am lazy
Great session today. I timed my coffee just right and was annoyingly bubbly during my session. Fun!

supposedly

Thought I'd throw up a few recent vids. Just for the craic like...

http://www.youtube.com/watch?v=IE9-NOndins

http://www.youtube.com/watch?v=1DeEx7XjOBE&feature=mfu_in_order&list=UL

http://www.youtube.com/watch?v=ApfK3U5IlLw&feature=mfu_in_order&list=UL

http://www.youtube.com/watch?v=sMcAY0DRKbg&feature=mfu_in_order&list=UL

howtomake

Ah you train at Hercs! Well you still look graceful even on the fails.

Dathai

Jesus, I've no idea how you can do so many snatches in one set. I die just from doing them with kettlebells. Fair play

supposedly

Friday 25th March 2011 light week: 80%
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2 x 6
rack jerks: 45kg x 3 x 4
isometric clean pulls: 80kg x 3 x 8s
Squats: 81kg x 3, 87kg x 3, 95kg x 2 x 6

supposedly

Got home, chilled out a bit, then...

Presses: 20kg x 10, 25kg x 5, 30kg x 3, 35kg x 3, 37.5kg x 3 x 5
Ab rollouts (elevated): 10 x 5
Round the world planks: 45s a side
Stretching: glutes, hips, ankles, neck
Rolling: glutes (Yoweee!), traps, back, IT bands.

supposedly

I'll be honest, I'm a very bad human. I don't roll very often (I can count on one hand, all the times in my life that I've rolled). While rolling the glutes, I found about three years worth of evil which could probably go some way to explain the pains in my hip flexors that I've almost always had during squatting. I'm going to have to find a human who is training to be a rehabist that wants a challenge!

supposedly

Monday 28th March 2011- week 2: 85%
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 42kg x 2 x 5
Rack jerks: 45kg x 3 x 4
Isometric clean pulls: 80kg x 3 x 8s
Squats: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 95kg x 2 x 5

supposedly

Tuesday 29th Match 2011- week 2: 85%
Clean and jerk: 45kg x 3, 48kg x 3, 51kg x 2, 54kg x 3
Isometric snatch pulls: 70kg x 3 x 8s
Power snatch: 35kg x 3, 40kg x 3, 45kg
Squats: 81kg x 3, 87kg x 3, 95kg x 2, 100kg x 3
Chinups: 4,6,2

supposedly

Thursday 31st March 2011
Press: 20kg x 10, 25kg x 5, 30kg x 5, 35kg x 3, 38.5kg x 3 x 5
Still well away from failure- and hopefully I can keep it that way by creeping up a kg here, 1/2 kg there. I get seriously out of puff straight after a set though!

supposedly

Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg x 1 x 4
Rack jerks: 45kg x 3 x 4 http://www.youtube.com/watch?v=bCwUlzRnfmU
Isometric clean pulls: 80kg x 3 x 8s
Squats: http://www.youtube.com/watch?v=D34OTiOf5TI 81kg x 3, 87kg x 3, 95kg x 2, 100kg x 1 x 4

http://projectabz.blogspot.com/2011/03/science.html

supposedly

Popped out to ECB. Didn't hit any amazing PBs but had a fun session as always.
Tipped away at snatch technique, it was a complete mess today for some reason so didn't push it too hard.
Clean and jerked up to 61kg (power clean pb by 1kg and a sexy jerk!) and failed 63kg a couple of times. I feel like I've made some nice progress on my jerk technique lately, just waiting for it to transfer into numbers!
Squatted 80kg x 3, 90kg x 3, 95kg x 3, 100kg x 3

supposedly

Monday 4th April 2011- Week 3, 90%
I was feeling awful today, really tired heading in to training but as with the last few Mondays, I perked up alot during the warmup. It must be something to do with the crazy quantities of coffee I drink all day that doesn't quite keep me awake during my lecture, but it all kicks in right before the snatch just when I need it! Anyway, I was in flying form when I hit my singles so Coach let me max. I got pretty close to 55kg (see video) but no dice. I reckon it'll be there for next Monday (actual max week)

https://www.youtube.com/watch?v=U1VwWMzN2P4

Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 47kg, 50kg, 55kg (f x 3! but oh so close)
Rack jerks: 45kg x 3 x 4
Isometric clean pulls: 80kg x 3 x 8s
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3
Had alot of fun today. I love training!

itsallaboutheL

That first fail was epic.

gymfreak

Holy crap!

And to think I'm terrified of failing a squat in case I kill myself..olympic lifting looks a teeny tiny bit more terrifying:D

supposedly

Wednesday 6th April 2011
Clean and jerk: 45kg x 3, 48kg x 3, 51kg x 2, 54kg, 57kg x 1 x 3
Powersnatch: 40kg x 3 x 4
Isometric snatch pulls: 70kg x 8s, 80kg x 2 x 8s
Squats: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3

supposedly

Thursday 7th April 2011- My snatch felt great today
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 47kg x 1 x 3
Rack jerk: 45kg x 3 x 4
Press: 39kg x 1 (f2), 35kg x 5 x 2, 35kg x 3
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3

supposedly

Friday 8th April 2011
Clean and Jerk: 45kg x 3, 48kg x 3, 51kg x 2, 54kg, 58kg x 1 x 3
Power snatch: 45kg x 3 x 4
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3
Stretched and rolled

supposedly

Monday 11th April 2011- Max week!
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 47kg, 49kg, 52kg, 55kg (+2kg pr woohoo!), 57kg (f x 2)
Rack jerk: 45kg x 3 x 4
Isometric clean pulls: 80kg x 3 x 8s
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg, 110kg, 115kg, 120kg (pr +5kg highbar)

Felt mostly okay going in today but hips were a bit tight. It didn't stop me pulling a very easy 55kg that surprised the hell outta me. I was so unprepared for it, I just hadn't got anymore than that in my head so if I'm honest, attempts at the 57kg were completely half assed.
Squatting was rather painful in my hips but I had told myself I was going to do 120kg for a 5kg a2g highbar pr today so I bloody well did it. That'll do.

Stretched ankles, glutes and hips after. Even though I appear to be more flexible and I'm hitting positions that I couldn't hit before, the pains in my hips aren't any less. I must investigate this before it becomes an issue.

http://www.youtube.com/watch?v=y9bAnwIqqVc 55kg snatch
http://www.youtube.com/watch?v=sfN1UQBHGlU 57kg snatch fail 1
http://www.youtube.com/watch?v=eR8QO5hIJLM 57kg snatch fail 2

token

supposedly wrote: »

Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg, 110kg, 115kg, 120kg (pr +5kg highbar)

Godamn! Hmm I'm currently unavailable for squat offs until further notice.

Sangre

Incredible/emasculating!