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Don't even know what to call it any more.

  • #1
    Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Weightlifting Training.
    Phase 2 Week 4 Day 1

    Trigger point release work with cricket ball

    Snatch 
    50kg - 3 x 3
    53kg - 2 x 2
    55kg - 1
    58kg - 1
    60kg - 1
    62kg - 1
    64kg - 1 PR
    65kg - 1 PR
    66kg - 1 PR
    67kg - F, F, F

    Clean & Jerk (Singles)
    85kg - 5 x 1

    Rear foot elevated Bulgarian split squats
    20, 30, 40, 50kg - 4 x 6 per leg

    Step ups
    40, 50, 60, 60kg - 4 x 6 per leg

    Snatch pulls
    60kg - 2 x 3
    65kg - 2 x 3
    70kg - 2 x 3

    Clean pulls
    90kg - 2 x 5
    100kg - 2 x 3
    105kg - 3
    110kg - 2 x 3

    Foam rolling 


«13456720

Comments



  • Weightlifting Training
    Phase 2  Week 4 Day 2

    Trigger point release
    YTs
    Shoulder dislocates

    1. Snatch
    50kg - 3 x 3
    53kg - 2 x 2
    55kg - 1
    58kg - 2 x 1
    60kg - 1
    63kg - 1
    65kg - F, F
    60kg - 1
    65kg - F
    60kg - 1
    63kg - 1
    66kg - 1 equals PR
    68kg - 1 PR
    Dunno where this came from.
    5kg improvement on snatch since Monday 


    2. Clean & Jerk
    50kg - 3
    60kg - 3
    70kg - 3
    80kg - 1
    90kg - 2 x 1
    95kg - F didn't get under it, pull was high enough 
    95kg - 1 went again straight after miss. Clean was fugly. Jerk was a slight press out in right side.
    Gym PR by 4kg

    3. Alternate Single Arm DB Bench Press
    5 x 5 ES
    30kg DBs for 3 sets
    32kg DBs for 2 sets

    4. Lat pull down
    6 x 12

    5. Curls
    6 x 12

    Foam rolling




  • Weightlifting Training
    Phase 2  Week 4 Day 2

    Trigger point release
    YTs
    Shoulder dislocates

    1. Snatch
    50kg - 3 x 3
    53kg - 2 x 2
    55kg - 1
    58kg - 2 x 1
    60kg - 1
    63kg - 1
    65kg - F, F
    60kg - 1
    65kg - F
    60kg - 1
    63kg - 1
    66kg - 1 equals PR
    68kg - 1 PR
    Dunno where this came from.
    5kg improvement on snatch since Monday 


    2. Clean & Jerk
    50kg - 3
    60kg - 3
    70kg - 3
    80kg - 1
    90kg - 2 x 1
    95kg - F didn't get under it, pull was high enough 
    95kg - 1 went again straight after miss. Clean was fugly. Jerk was a slight press out in right side.
    Gym PR by 4kg


    3. Alternate Single Arm DB Bench Press
    5 x 5 ES
    30kg DBs for 3 sets
    32kg DBs for 2 sets

    4. Lat pull down
    6 x 12

    5. Curls
    6 x 12

    Foam rolling

    id rather smash a fugly p.b than get stuck in the friend zone with a beautiful looking lift. nobody will remember what it looked like in a week, just that you got some the lift.




  • 5kg improvement on snatch since Monday

    You're on drugs.




  • Didnt (couldnt) train yesterday.
    was meant to have another craic at max effort snatch and go for a max effort front squat.
    Gonna do it on monday instead.

    Upper body warm up
    1. Shoulder dislocates 3 x 10
    2. DB SA internal rotations 3 x 10 e/a
    3. Band pull aparts - 3 x 10

    Upper body GVT style workout
    1. Bench row
    65kg - 10 x 10

    S/s with
    2. Bench press
    60kg - 10 x 10

    60s rest between sets



    Upper body rehab

    1.Face pulls
    Red mini band - 15
    Black monster mini - 5 x 12

    2. Scarecrows - 2.5kg plate - 5 x 12 per arm

    3. Triceps stretch - 3 x 30s each arm

    4. L stretch against wall - 3 x 20s each arm

    Lower body band stretching, foam rolling & trigger point release.




  • Upper body mobility session
    3 rounds of

    Wall Slides x 10

    Band pull aparts - 15

    Shoulder dislocates

    Banded Triceps stretch - 20s e/s

    Banded shoulder stretch - 20s e/s

    Banded internal shoulder rotation - 10 e/s

    YTs - 8 of each

    Clams - 10 e/s

    Rolling thoracic spine on PVC pipe - 30s




    Lower body rehab

    3 rounds of

    Banded crab walks - 10 steps ew

    Weighted clams (glute med) - 10 e/s with 10kg




    Conditioning:
    10' con block
    KB swings
    24kg KB - 30s on/30s off
    18-20 swings per round

    Waitor carries
    16kg KB - 40m per arm
    24kg KB - 40m per arm


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  • Weightlifting Training.
    18th June 2012

    Phase 2 Week 4 Day 3

    1. Snatch from the floor

    40kg - 2 x 3
    50kg - 2 x 3
    55kg - 1
    58kg - 2 x 1
    61kg - 1
    I was catching all of these as power snatches.
    My right shoulder is sore so I left it there

    2. Front Squats
    20kg - 3 x 3
    40kg - 2 x 3
    60kg - 3
    80kg - 2
    90kg - 1
    100kg - 1
    105kg - 1
    110kg - 1 equals PR
    115kg - 1 PR
    120kg - 1 PR
    25kg on my front squat in 6 months

    3. Barbell complex
    2 sets
    36 reps per set
    6 upright rows
    6 close grip snatches
    6 btn strict press in squat position
    6 good mornings
    6 lunges e/s

    loads of stretching

    pretty good day.
    hope the shoulder gets better by Wednesday.




  • Weightlifting Training.
    Pre-Comp phase
    7 training sessions between now & July 7th

    Workout 1.

    Trigger point release work

    1. Snatch 
    40kg - 3
    45kg - 2 x 1
    50kg - 2 x 1
    53kg - 2 x 1
    55kg - 1
    58kg - 1

    45kg - 7 x 1
    Shoulder was feeling gimpy again so didn't push it

    2. Clean & Jerk  (Alternate reps)
    75kg - 3 x 3
    80kg - 2 x 2
    85kg - 2 x 1

    75kg - 2 x 3

    3. Front Squats
    100kg - 6 x 3

    4. Snatch pulls
    65kg - 2 x 3
    70kg - 2 x 3

    5. Clean pulls
    95kg - 2 x 3
    103kg - 2 x 3

    6. BB complex
    2 rounds

    Home for loads of ribs.




  • 21st June

    Out to Westmanstown with a friend. Was meant to do the bootcamp.

    Traffic was horrific so arrived late & just went to the gym & we did some conditioning from an ebook I picked up on Twitter.

    Workout A

    1A DB lunges - 2 x 10kg DBs - 8 e/s
    1B mountain climbers (knee to elbow) - 10e/s
    60 seconds rest 
    3 rounds

    2A DB row - 30kg - 8 e/s
    2B KB swings - 24kg KB - 20
    60 seconds rest
    3 rounds

    3A KB RDL - 2 x 24kg KBs - 8
    3B KB floor press - 2 x 24kg KBs - 20
    60 seconds rest
    3 rounds

    *3B was meant to be push ups but shoulder is still sore

    4A SA KB press - 16kg KB - 10 e/s
    4B jumping jacks - 30
    60 seconds rest 
    3 rounds

    This was good.
    Short, snappy & left me sweating & breathing heavy.

    Few squats then

    20kg - 5
    40kg - 5
    60kg - 5
    70kg - 5
    80kg - 5
    90kg - 5
    100kg - 5

    Squatting in aasics feels weird.




  • 21st June

    Out to Westmanstown with a friend. Was meant to do the bootcamp.

    Traffic was horrific so arrived late & just went to the gym & we did some conditioning from an ebook I picked up on Twitter.

    Workout A

    1A DB lunges - 2 x 10kg DBs - 8 e/s
    1B mountain climbers (knee to elbow) - 10e/s
    60 seconds rest
    3 rounds

    2A DB row - 30kg - 8 e/s
    2B KB swings - 24kg KB - 20
    60 seconds rest
    3 rounds

    3A KB RDL - 2 x 24kg KBs - 8
    3B KB floor press - 2 x 24kg KBs - 20
    60 seconds rest
    3 rounds

    *3B was meant to be push ups but shoulder is still sore

    4A SA KB press - 16kg KB - 10 e/s
    4B jumping jacks - 30
    60 seconds rest
    3 rounds

    This was good.
    Short, snappy & left me sweating & breathing heavy.
    .

    Looks real easy with the 1min breaks. Would you bother doing it again?




  • That's workout A.

    There's a workout B & C aswell which i try at some stage.

    It wasn't that easy.
    I'm not that keen on pushing the con side of things so this is just the kind of thing I want to be doing on non-WL days a couple of times per week.

    I just did it as its written & I pushed the rounds when I was doing them, harder than I probably would have in a longer 15 min work block without the 60s rest.

    It was interesting & short.

    Wouldn't want to overtrain ;)


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  • That's workout A.

    There's a workout B & C aswell which i try at some stage.

    It wasn't that easy.
    I'm not that keen on pushing the con side of things so this is just the kind of thing I want to be doing on non-WL days a couple of times per week.

    I just did it as its written & I pushed the rounds when I was doing them, harder than I probably would have in a longer 15 min work block without the 60s rest.

    It was interesting & short.

    Wouldn't want to overtrain ;)

    Was just wondering whether it was something you were trying and whether you weren't/ were interested in trying it again.

    It just looked like a low level of reps at a light weight with a long rest. I'm just curious about it is all. You know me, I like my conditioning and I LOVE new things to try!




  • Well sure try one of the workouts with me one of the days over the summer and see what you think?

    Will I email you the ebook?

    For the record, 2 x 24kg KB floor press x 20 ain't that light or easy!




  • Well sure try one of the workouts with me one of the days over the summer and see what you think?

    Will I email you the ebook?

    For the record, 2 x 24kg KB floor press x 20 ain't that light or easy!

    Perhaps! But these were all light!:P:P:P
    1A DB lunges - 2 x 10kg DBs - 8 e/s
    2A DB row - 30kg - 8 e/s
    2B KB swings - 24kg KB - 20
    3A KB RDL - 2 x 24kg KBs - 8
    4A SA KB press - 16kg KB - 10 e/s




  • You don't give a guy a break, do you?

    You write down weights you feel are appropriate for me to do in that workout & I'll give it a lash next week :)




  • Pre comp phase

    Workout 2

    Trigger point release work

    1. Snatch 
    None today. Letting shoulder get better

    2. Clean & Jerk  (Alternate reps)
    75kg - 3 x 3
    80kg - 2 x 2
    85kg - 2 x 1

    75kg - 2 x 3

    3. Front Squats
    100kg - 6 x 3
    Calves started getting really tight & sore after third set.
    Wayne gave me some sekrit Soviet balm that "the tigers use".
    My calves look sunburnt but it worked & I got all reps 

    4. Snatch pulls
    70kg - 2 x 3
    73kg - 2 x 3

    5. Clean pulls
    95kg - 2 x 3
    103kg - 2 x 3

    6. BB complex
    6 upright rows
    6 close grip snatches
    6 btn press in squat position
    6 good mornings
    6 alternate lunges off each leg
    2 rounds with 25kg

    Static stretching
    Trigger point release

    Looking forward to two days off after 3 days of heavy front squats & 1 day of back squatting since Monday.




  • You don't give a guy a break, do you?

    You write down weights you feel are appropriate for me to do in that workout & I'll give it a lash next week :)

    Will do!!




  • We abused the bejesus out of you in absentia today.

    Just shows we care :P




  • Pre comp phase

    Workout 3

    Trigger point release work
    Dislocates
    Int rotations
    YTs
    Rolling on PVC pipe

    1. Snatch
    20kg - 2 x 3
    30kg - 3
    40kg - 2 x 3

    Power snatches 
    50kg - 3 x 3
    53kg - 2 x 2
    55kg - 1
    58kg - 1

    50kg - 3 x 3

    Shoulder still isn't right, was catching these as power snatches so I just went with it & did all power snatches,
    Moved my grip in slightly & the shoulder gave out less. 

    2. Clean & Jerk  (Alternate reps)
    75kg - 3 x 3
    80kg - 2 x 2
    85kg - 1
    87kg - 2 x 1

    75kg - 2 x 3

    3. Front Squats
    100kg - 6 x 3

    4. Snatch pulls
    70kg - 2 x 3
    75kg - 2 x 3

    5. Clean pulls
    100kg - 2 x 3
    105kg - 2 x 3
    110kg - 3

    6. BB complex
    6 upright rows
    6 close grip snatches
    6 btn press in squat position
    6 good mornings
    6 alternate lunges off each leg
    3 rounds with  20, 25 & 30kg

    Static stretching
    Trigger point release with cricket ball
    Rumble rolling 




  • Pre comp phase

    Workout 4

    Trigger point release work
    Dislocates
    Int rotations
    YTs
    Rolling on PVC pipe

    1. Power Snatch
    20kg - 2 x 3
    30kg - 3
    40kg - 2 x 3
    50kg - 3 x 3
    53kg - 2 x 2
    55kg - 1
    58kg - 1
    60kg - 1

    50kg - 3 x 3

    Full snatches
    30kg - 3 x 3
    Shoulder is still sore. Feck it

    2. Clean & Jerk  (Alternate reps)
    75kg - 2 x 3
    80kg - 2 x 2
    85kg - 1
    87kg - 2 x 1 

    75kg - 2 x 3


    3. Snatch pulls
    70kg - 2 x 3
    75kg - 2 x 3

    4. Clean pulls
    100kg - 2 x 3
    105kg - 3 x 3

    5. BB complex
    6 upright rows
    6 close grip snatches
    6 btn press in squat position
    6 good mornings
    6 alternate lunges off each leg
    2 rounds with  20kg

    felt like ****e during this session.
    It was disgustingly warm & I started sweating foam rolling at the start.
    Was catching the heavier cleans as power cleans, even cleans at 75 felt heavy so decided to skip the front squats today.

    Got annoyed with myself for not front squatting so gave it a lash 

    6. Front Squats
    60kg - 3
    80kg - 3
    100kg - 6 x 3

    Sets 5 & 6 weren't pretty on the third rep but I got them all.

    My calves are really sore from all the front squatting so rolled then out for ages with a cricket ball.
    The right calf is tighter than the left. 

    Weird that I'm feeling front squats more in my calves than my quads. 
    My position at the bottom has improved a lot, I'm way more upright. Calves just need time to catch up I guess.




  • Bit more training

    1A inc DB press - 32.5kg DBs - 6
    1B prisoner squat jumps - 12
    60 seconds rest
    Repeat x 3

    2A chin ups - 5
    2B walking BW lunges - 15 ea/side
    60 seconds rest
    Repeat x 3

    3A rear delt lat raises - 7.5kg - 12
    3B mountain climbers - 40
    60 seconds rest
    Repeat x 3

    4A Ab wheel roll outs - 10
    4B Total body Extensions - 20
    60 seconds rest
    Repeat x 3


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  • Pre comp phase

    Workout 5

    Testing

    Weight - 104.8kg

    Snatch
    20kg - 3 x 3
    30kg - 2 x 3
    40kg - 3

    Power Snatch
    50kg - 2 x 3
    55kg - 2
    60kg - 1
    63kg - 1 PR
    65kg - 1 PR
    67kg - F, 1 PR
    68kg - F

    60kg - 1
    65kg - 1
    68kg - F

    Clean & Jerk
    50kg - 3
    60kg - 3
    70kg - 1
    75kg - 1
    80kg - 1
    85kg - 1
    90kg - 1
    94kg - 1 (eventually)
    Turned into a power clean. Jerk was a press out on left side, jerked it again and got it.
    96kg - Power Clean - 1 PR
    Went for the jerk twice, 2 press outs. 

    Weight after training - 104.3kg

    I don't know what to think about this.

    Technically my power snatch has increased by 6kg & my power clean by 5kg.
    I'm annoyed at catching the heavier cleans as power cleans and I'm now in the weird situation where my snatch is 1kg more than my power snatch & my power clean is 1kg more than my clean.


    Resting up over the weekend.
    Training Monday
    Light session Wednesday, then the Novice section of the Leinsters on July 7th.




  • Brb, maxing the sh!t out of everything for a week.




  • Pre comp phase 

    Workout 6

    Snatch
    20kg - 3 x 3
    30kg - 2 x 3
    40kg - 2 x 3
    45kg - 3
    50kg - 3 x 3

    Power snatches
    53kg - 2 x 2
    55kg - 1
    58kg - 2 x 1
    60kg - 2
    62kg - 1
    65kg - 1

    Clean & Jerk
    75kg - 2 x 3
    80kg - 2 x 2
    85kg - 1
    87kg - 3 x 1

    Front Squats
    60kg - 3
    80kg - 3
    100kg - 1+F
    Legs said no tonight

    Snatch pulls
    70kg - 2 x 3
    75kg - 2 x 3

    Clean pulls
    100kg - 2 x 3
    103kg - 3 x 3

    Was at a course today
    Lots of activity & running & stuff
    Tired me out

    Openers for Saturday will be:
    62/90




  • Pre comp phase 

    Workout 7

    Snatch
    20kg - 3 x 3
    40kg - 2 x 3
    45kg - 3

    Power snatch
    50kg - 3 x 3
    53kg - 2 x 2
    55kg - 1

    Clean & Jerk
    50kg - 3
    60kg - 3
    65kg - 1
    70kg - 1
    75kg - 3 x 1
    80kg - 2 x 1
    85kg - 1

    5 mins on bike
    Loads of stretching 

    That's it now til Saturday 




  • you looked in good form today, best of luck on saturday




  • Weight - 102.5
    In the novice u105kg section

    Snatch - 62/66/70X

    Clean & Jerk - 92/95/98 all good
    5/6. Happy (ish)

    Need more work on snatch.

    Need more front squats & work on cleans.

    Big plus was the jerk. So solid. Really surprised myself.




  • Not allowed in ECB til Monday.
    Coach's orders!

    Did some messing tho.

    Woof woof pow pow forklift training with Daz

    Warm up

    1. Partial squats from pins
    20 - 2 x 5
    40 - 5
    60 - 5
    80 - 5
    100 - 5
    120 - 5
    140 - 5
    160 - 5
    180 - 3
    190 - 3
    200 - 3
    210 - 1
    220 - 1
    230 - 1
    240 - 1 ill take some sort of 3 inch range of motion PR here

    2. SSB good mornings
    Bar (30kgish) - 2 x 5
    40kg - 2 x 5
    50kg - 5
    60kg - 5
    Bar - 15
    These were nasty on teh Abz

    3. SLDLs
    60kg - 2 x 8
    100kg - 2 x 8
    120kg - 5

    4. AB pull downs
    4 x 15




  • Sunday

    Trying to get back into a bit of conditioning

    Throwing a frisbee around for a few mins to warm up

    Walk the hill.
    Gps'd it at 50m

    Few leg swings

    Max effort sprints
    2

    Felt that queasy feeling

    3rd sprint
    About 85%
    Fell in a heap on the ground, threw up in my mouth.
    Lying on the hill doing a grass angel for 5 minutes

    Hill walk ("active recovery") - 1

    Hill runs at about 70%
    5

    So yeah, I'm fairly deconditioned right now. 
    Gotta improve on this terrible showing

    I did 14 of these sprints at over 90% 3 months ago. 




  • 14 weeks til next competition.

    Goals:
    1. Drop to 94kg. Was 102.8 at Leinsters. Already down to a hundo

    2. put up 70kg+ snatch & 100kg+ C&J

    Going on holidays in 4 weeks so the plan for now is 4 weeks conditioning, 1 week on holidays, 9 week training cycle into comp.

    Conditioning phase
    Day 1.

    Warm up

    1. Power snatch 
    Up to 55kg for 6 x 3

    2. Conditioning with weightlifting 
    Exercise/round1/round2/round3

    8 P snatches 40kg/43kg/45kg
    8 P cleans 60kg/65kg/65kg
    8 BO rows 60kg/65kg/65kg
    8 squats 60kg/65kg/70kg
    8 Good mornings 40kg/43kg/45kg
    8 push presses 45kg/50kg/55kg

    5 min breaks between each round
    Times per round
    1. 5:00
    2. 5:30
    3: 5:45

    3. Cable baseball swings
    3 x 8 each side

    4. Prowler
    10' Con block with gymfreak
    20 trips each (40m per trip)

    Stretch.

    Liked the session
    The sweat angel is back 


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  • Wednesday 18th

    1. Power snatches
    6 x 3 - Stepload
    50,55,58,60,62,63

    2. Clean & Jerk
    Alternate reps
    80kg - 6 x 2

    3. Snatch pulls
    70kg - 2 x 5
    75kg - 3 x 3

    4. Back squats
    60kg - 10
    65kg - 10
    70kg - 5 x 10

    Conditioning
    Prowler + 50kg
    10' block - 18 pushes 20m up & back

    Gunz
    Tris - 5 x 12 rope pushdowns 
    Bis - 5 x 12 straight bar cable curls


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