тяжелая атлетик&

DylanJM

16th of August:

Power Snatch + OHS:

55kg 1 x 3+3
60kg 2 x 3+3
62kg 2 x 3+3

Power Clean and Jerk:

75kg 1 x 3+3
82kg 2 x 3+3
87kg 2 x 3+3

Deceptively tough work out. It's not a huge amount of volume overall but it's a lot of reps squeezed into each set if that makes sense. Jerks much better today.

DylanJM

Monday 18h August:

Snatch:

55kg 1 x 2
65kg 1 x 2
72kg 2 x 2
72kg 1 x 1 Missed 2nd rep of double
72kg 2 x 2

Snatches weren't great. Just off today. Over pulled a few and then under pulled a few the best rep was the first rep of the third set, then I went ahead and missed the next one.

Power Clean and Jerk:

75kg 1 x 2+2
82kg 1 x 2+2
87kg 2 x 2+2

Clean Deadlift:

100kg 1 x 4
107kg 3 x 3

Squat:

100kg 1 x 4
115kg 2 x 4
130kg 2 x 3

BTN Snatch Grip Press:

37kg 4 x 4

Good Morning:

40kg 4 x 4

DylanJM

20th of August:

Power Snatch:

55kg 1 x 2
60kg 1 x 2
62kg 3 x 2

Clean:

75kg 1 x 3
88kg 2 x 3
100kg 2 x 3

Snatch High Pull:

with rebend

72kg 4 x 4

Squat:
102kg 1 x 4
117kg 2 x 4
127kg 1 x 4

Widened my stance a bit when I was halfway through the snatches and it made them much more solid. Cleans were pretty good.

DylanJM

22nd of August:

Snatch:

55kg 1 x 3
65kg 2 x 3
72kg 3 x 2

one miss in the first set @ 72 but retook the rep straight after. Last set was the best.

Hang Power Clean:

75kg 1 x 4
82kg 2 x 3
88kg 2 x 3

Caught the very last rep as a ugly full clean. Difficult exercise and murder on the hands.

Jerks:

75kg 1 x 3
88kg 2 x 3
100kg 1 x 2 ugly
90kg 2 x 2 somewhat ugly

was meant to be 2 x 3 @ 100 but that wasn't happening. Wish I had a set of jerk blocks the eccentric takes so much out of me.

Clean Pull:

100kg 4 x 4

BTN Press Snatch Grip:

30kg 1 x 3
40kg 1 x 3
45kg 1 x 3

DylanJM

25th of August

Power Snatch:

55kg 1 x 3
60kg 2 x 3
62kg 2 x 3

Clean and Jerk:

75kg 1 x 3+1
87kg 2 x 3+1
100kg 2 x 2+1

Snatch Pull:

77kg 4 x 3

Front Squat:

82kg 1 x 3
100kg 2 x 3
110kg 2 x 3

BTN Press Snatch Grip:

30kg 1 x 3
35kg 1 x 3
40kg 3 x 3

Made an absolute mess of the middle finger of my left hand on Saturday when a ratchet I was using slipped off a bolt. Crushed the tip of my finger between the ratchet handle and a steel girder. My fingernail turned purple within minutes. The pain kept me up most of Saturday night, my entire hand was throbbing. Pain is mostly gone now but my grip was a bit of a challenge today because of it. Happy enough to get through the session as I was expecting it to cause me a lot more bother than it did, I initially thought this week was going to be a write off.

Slightly concerned now as my left shoulder is feeling a bit of impingement, I'll keep an eye on it. I've no more pressing this week anyway so that should help.

DylanJM

27th of August:

Snatch:

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

Power Clean:

75kg 1 x 3
82kg 1 x 3
87kg 2 x 3

Squat:

102kg 1 x 3
117kg 1 x 3
135kg 1 x 3
142kg 1 x 2

Clean Pull:

100kg 5 x 3

DylanJM

29th of August:

Hang Power Snatch:

55kg 1 x 3
60kg 2 x 3
62kg 2 x 3

Clean and Jerk:

75kg 1 x 1+3
88kg 2 x 1+3
100kg 2 x 2+2

Squat:

102kg 1 x 4
117kg 1 x 4
135kg 3 x 3


Forgot to log this on Friday. This training cycle was originally meant to take me up to the club champs (have been considering joining a club for the last while) but it looks like that has been moved a week closer so that's out the window now. So it looks like I might have to do the Cork open now and add an extra week to the program. I am not sure if I am up for a trip to Cork though so I might just hit training maxes at the end of this cycle and prepare for the Christmas comp.

DylanJM

Monday 1st of September:

Snatch:

55kg 1 x 3
65kg 2 x 3
72kg 3 x 3

Power Clean:

75kg 1 x 4
82kg 2 x 4
87kg 2 x 3

Power Jerk + Split Jerk:

75kg 1 x 2+2
80kg 2 x 2+2
85kg 2 x 1+2

Snatch Pull:

72kg 4 x 4

Front Squat:

82kg 1 x 4
100kg 2 x 4
110kg 2 x 4

Press:

40kg 4 x 3

Dead by the end of the session. Snatches were good.

DylanJM

Tuesday 2nd of Sept.

Power Snatch:

55kg 1 x 2
60kg 2 x 2
62kg 2 x 2

Clean:

75kg 1 x 4
87kg 2 x 4
100kg 2 x 3

Eugh.

Power Jerk:

75kg 1 x 3
80kg 2 x 3
85kg 1 x f
70kg 2 x 3

Two triples of 85kg wasn't happening so dropped down to get the volume in.

Bit flat after yesterday. Sets of 4 on the clean suck and had nothing left for the triples @ 100. No misses though so that's good.

Now for food.

DylanJM

Thursday 4th September:

Snatch:

55kg 1 x 2
65kg 1 x 2
72kg 1 x 2
77kg 1 x 1+f
77kg 1 x f
77kg 1 x 1+1
77kg 1 x 1+f

sigh...not happening today. Was meant to be 77 for two doubles.

Power clean and Jerk:

75kg 1 x 3+3
80kg 1 x 3+3
85kg 1 x 3+3
80kg 1 x 3+3
85kg 1 x 3+3

Clean Deadlift:

105kg 4 x 4

Squat:

100kg 1 x 4
117kg 2 x 4
135kg 2 x 4

Press:

50kg 4 x 2

DylanJM

Saturday 6th of September:

Power Snatch + OHS:

55kg 1 x 3+3
60kg 2 x 3+3
62kg 2 x 3+3

Focused on staying flat footed longer into the second pull. I have a habit of getting on to my toes a bit early and I think it's killing my leg drive. Pull felt much better when I stayed back longer.

Clean:

75kg 1 x 2
87kg 1 x 2
100kg 1 x 2
105kg 1 x 2
100kg 1 x 2

105 is a pb double I think. I reckon I'd be good for a few kilos more if I was fresh. Cleans felt quite heavy from the floor.

Snatch High Pull:

72kg 4 x 4

Squat:

100kg 1 x 2
117kg 1 x 2
132kg 1 x 2
140kg 1 x 2

Squats felt heavy.

DylanJM

The 105kg double.

https://www.youtube.com/watch?v=ZvO2ZTQTqiQ

Taking quite a big hop backwards. Better than jumping forwards but I'll have to try and curtail it a bit.

Edwardius

DylanJM wrote: »

The 105kg double.

https://www.youtube.com/watch?v=ZvO2ZTQTqiQ

Taking quite a big hop backwards. Better than jumping forwards but I'll have to try and curtail it a bit.

That's nuts! Maybe do some non-feet-movin' cleans in the warmup. Some of the lads used jump back when they didn't stay over long enough but this is kinda different. I think you're just cranking back too much and driving the force forwards through your toes, retreating from the bar when you finish (It's almost like the opposite of the bar-hump). The positions leading up to the finish are fine but it looks like there's a few degrees left in the legs at the very top. That does look kinda cool but you're gonna leak kilos.

The shed is looking tidier!

DylanJM

Edwardius wrote: »

That's nuts! Maybe do some non-feet-movin' cleans in the warmup. Some of the lads used jump back when they didn't stay over long enough but this is kinda different. I think you're just cranking back too much and driving the force forwards through your toes, retreating from the bar when you finish (It's almost like the opposite of the bar-hump). The positions leading up to the finish are fine but it looks like there's a few degrees left in the legs at the very top. That does look kinda cool but you're gonna leak kilos.

The shed is looking tidier!

Cheers for the feedback Ed!

Yes I definitely have a tendency to pull back rather than up when the weight gets heavy, I think it's my default mode. I think I shift my knees under the bar too soon and start the second pull a bit early too. I think this could be me relying on my quads too much as I have a weak back.

DylanJM

Monday 8th of September:

Snatch:

55kg 1 x 3
65kg 1 x 3
72kg 1 x 3
77kg 1 x 2
72kg 2 x 3

Hang Power Clean:

75kg 1 x 3
80kg 2 x 3
85kg 2 x 1+2 from floor

Power Jerk:

75kg 1 x 3
80kg 1 x 3
85kg 2 x 3

Clean Pull:

100kg 2 x 3
105kg 2 x 2

Squat:

102kg 1 x 3
117kg 1 x 2
132kg 2 x 3
140kg 2 x 2

Snatch Grip RDL:

50kh 4 x 6

DylanJM

Wednesday 10th of September:

Hang Power Snatch:

55kg 1 x 3
60kg 1 x 3
62kg 2 x 3

Clean and Jerk:

75kg 1 x 3+1
87kg 1 x 3+1
100kg 3 x 2+1

Slightly sloppy on both the cleans and jerks. Still not entirely comfortable jerking in these shoes. The timing of my footwork is nowhere as good as it used to be. I suppose it's being exasperated by my level of fatigue so it might improve when I begin to feel fresher.

Snatch High Pull:

77kg 4 x 3

Front Squat:

85kg 1 x 3
100kg 1 x 3
110kg 3 x 3

DylanJM

12th of September:

Snatch:

55kg 1 x 3
65kg 1 x 2
72kg 2 x 2
77kg 1 x 2

Clean:

75kg 1 x 2
87kg 1 x 2
100kg 3 x 2

Jerk from Rack:

75kg 1 x 2
87kg 1 x 2
95kg 2 x 2
95kg 1 x 1 Minced myself lowering after the first rep so didn't attempt a second rep.

SLDL:

105kg 4 x 3

Squat:

102kg 1 x 4
117kg 2 x 4
132kg 2 x 4

Press:

40kg 1 x 3
45kg 1 x 3
50kg 1 x 3
55kg 1 x 3

Tired. Next week will be the last week of this prep cycle. Will be interesting to see how I freshen up during the comp cycle.

dylbert

DylanJM wrote: »

95kg 1 x 1 Minced myself lowering after the first rep so didn't attempt a second rep.

You need to build yourself some jerk boxes.

DylanJM

dylbert wrote: »

You need to build yourself some jerk boxes.

Definitely! When I sell my power rack I'll have space so I might make up a pair of steel ones. I am really bad a catching jerks to the point I am going to injure my self one day so making a pair will probably be a good investment in the long run.

DylanJM

Monday 15th of September:

Hang Power Snatch:

55kg 1 x 3
60kg 1 x 3
62kg 2 x 3

Power Clean and Jerk:

75kg 1 x 3+2
82kg 1 x 3+2
87kg 2 x 2+2

Snatch High Pull:

72kg 4 x 4

Squat:

102kg 1 x 4
117kg 2 x 4
132kg 1 x 4
142kg 1 x 2
132kg 1 x 4

Press:

40kg 1 x 2
50kg 1 x 2
55kg 1 x 2
60kg 1 x 2


Grand session. First time I have not wrapped my right wrist in about 8 months. Happy days. 60kg x 2 is probably a press PB embarrassingly.

DylanJM

17th of September:

Snatch:

55kg 1 x 2
65kg 1 x 2
72kg 1 x 2
77kg 1 x F
77kg 1 x 2
80kg 2 x 1
80kg 1 x F

Singles @ 80 were quite sloppy.

Clean and Jerk:

75kg 1 x 2+2
87kg 1 x 2+2
100kg 1 x 2+2
105kg 1 x 2+1
110kg 1 x 1+F jerk

Clean Pull:

110kg 4 x 2

Front Squat:

85kg 1 x 2
100kg 1 x 2
112kg 1 x 2
120kg 1 x 2
127kg 1 x 2

Bit disappointed with that workout tbh. I am hoping I am just a bit rusty at lifting 90% weights and will improve over the next two weeks. Kept leaving the snatches out in front and had to chase a few. Jerks were solid up to the miss @ 110 which wasn't even close. Still jumping back on the cleans. Front squats and pulls felt heavy.

DylanJM

Friday 19th September:

Power Snatch:

55kg 1 x 3
60kg 1 x 3
62kg 3 x 3

Power Clean:

75kg 1 x 3
82kg 1 x 3
87kg 3 x 3

Power Jerk:

75kg 1 x 2
80kg 1 x 2
85kg 3 x 2

Squat:

100kg 1 x 3
117kg 1 x 3
132kg 1 x 3
142kg 1 x 3
150kg 1 x 3

Press:

50kg 1 x 2
57kg 1 x 2
50kg 1 x 2

DylanJM

Monday 22nd of September:

Snatch:

55kg 1 x 2
65kg 1 x 2
72kg 1 x 2
77kg 1 x 2
80kg 1 x 1
72kg 1 x 2
77kg 1 x 1
80kg 1 x F Left in front a tiny bit
80kg 1 x 1
80kg 1 x 1 Best one of the lot.

Much improved over last Wednesday. Last snatch @ 80 is probably one of the best I've ever done. It felt really nice.

Clean and Jerk:

75kg 1 x 2+1
87kg 1 x 2+1
100kg 1 x 2+1
105kg 1 x 2+1
110kg 1 x 1+F
100kg 1 x 1+1
102kg 1 x 1+1
100kg 1 x 1+F
100kg 1 x 1+F

Woeful isn't the word. Really disappointed, especially after the snatches feeling so good. Everything just sloppy. Really need to punch my lockouts more. Wanted to nail the 110 today after missing it last week and to set me up for 115 next week but the way things are I'll be lucky to even hit 110 next week. This is somewhat annoying as I got 110 three weeks in a row before Leinsters and now I am struggling with it. I'll see what happens next Monday and if things still are not happening I'll have to reevaluate and see what needs to be changed heading into the Christmas comp.

Snatch Pull:

80kg 4 x 2

Front Squat:

85kg 1 x 3
100kg 1 x 3
112kg 2 x 3
120kg 1 x 2
127kg 1 x 2

Press:

40kg 1 x 3
50kg 1 x 3
55kg 1 x 3
60kg 1 x 2 and a push press

DylanJM

24th September:

Power Snatch:

55kg 1 x 2
60kg 1 x 2
65kg 1 x 2
70kg 1 x 1
60kg 1 x 2
65kg 1 x 2
70kg 1 x 1

Power Clean and Jerk:

75kg 1 x 2+1
82kg 1 x 2+1
87kg 1 x 2+1
92kg 1 x 1+1
82kg 1 x 2+1
87kg 1 x 2+1
92kg 1 x 1+1

Clean Pull:

105kg 4 x 3

Squat:

102kg 1 x 2
120kg 1 x 2
132kg 1 x 2
142kg 1 x 2

Lemon cheesecake and jam donuts post workout. Nom!

DylanJM

26th September:

Snatch:

55kg 1 x 2
65kg 1 x 2
72kg 3 x 2

Clean and Jerk:

75kg 1 2+1
87kg 1 x 2+1
100kg 2 x 2+1

Snatch High Pull:

82kg 4 x 2

Squat:

102kg 1 x 1
120kg 1 x 1
132kg 1 x 1
142kg 3 x 3

DylanJM

29th of September:

Snatch:

55kg 1 x 2
65kg 1 x 2
72kg 1 x 1
77kg 1 x F
77kg 1 x 1
81kg 1 x 1
83kg 1 x 1
72kg 1 x 1
77kg 1 x 1
82kg 1 x 1
85kg 1 x F

Clean and Jerk

75kg 1 x 1+1
87kg 1 x 1+1
100kg 1 x 1+1
105kg 1 x 1+1
110kg 1 x 1+F
112kg 1 x 1+F

Gave up


Yeah so that's the third or fourth disaster of a session on the trot so something is amiss. I think I am going to cut the program here tbh. If I had a comp at the end I'd probably stick it out but I don't and I think it's pointless to keep hammering away at something that isn't working.

The immediate plan is to take the rest of this week (and maybe next week) easy and get something organized for the competitions at the end of the year.

DylanJM

Monday 13th of October:

Snatch:

55kg 1 x 2
62kg 1 x 2
67kg 1 x 2
70kg 1 x 2
72kg 2 x 2
77kg 1 x 1+f
77kg 1 x 2
72kg 2 x 2

Felt alright. One ultra dodgy rep but the majority felt ok.

Power Clean and Jerk:

First clean paused above knee. Pause dip on the jerks.

72kg 1 x 2+1
77kg 2 x 2+1
80kg 3 x 2+1

Snatch Pull:

77kg 4 x 3

Some from floor and some from the hang.

Squat:

102kg 1 x 4
117kg 1 x 4
125kg 2 x 4

Press:

40kg x 5
45kg x 5
50kg x 5

Back Extensions:

3 x 10

Wish I could do these at home. Good mornings just aren't the same.



Right so I am over my little hissy fit from a couple of weeks ago and am back training again with a similar template to what I was using before nationals and Leinsters. This is actually week two, I didn't feel very loggy last week. The plan is to run this for the next couple of weeks and then hopefully work with Edwardius to get something setup for the end of year comp.

Looking back it was a mistake to alter my training so drastically but hey at least I learned something and it'll stand to me long term I think. I got very negative in training for a while but I am over that and I am starting to enjoy it again.

Trained in ECB today which was fun. Hopefully gonna make the trip out a bit more regularly as the training at home lark is getting a bit monotonous. Plus they have sexy Werksan bars that have delicious knurling.

DylanJM

Wednesday 15th of October:

Power Snatch:

First rep paused above knee

55kg 1 x 2
60kg 2 x 2
62kg 3 x 3

Caught the pause reps quite low. Reps from the floor were grand.

Clean and Jerk:

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

Clean Pull:

105kg 4 x 3

Front Squat:

90kg 1 x 3
105kg 1 x 3
115kg 2 x 3

DylanJM

Friday 17th of October:

Snatch:

55kg x 2
62kg x 2
67kg x 2
72kg x 2
77kg x 1
80kg 3 x 1
72kg 2 x 2
75kg 1 x 2

Clean and Jerk:

72kg x 2+2
82kg x 2+2
90kg x 2+2
95kg x 2+2
100kg x 1+1
105kg 2 x 1+1
100kg 4 x 1+1

Clean Deadlift:

120kg 4 x 3

Squat:

102kg x 2
117kg x 2
125kg x 2
132kg 2 x 2
140kg x 2

Press:

40kg 3 x 5

Things finally starting to fall back into place. Not jumping back on the cleans as much which is good. Clean deads felt good and I managed to keeps my hips down throughout.

DylanJM

Monday 20th of October:

Snatch:


55kg x 2
62kg x 2
67kg x 2
72kg x 2
77kg x 2
72kg x 2
75kg 2 x 2

Not great.

Power Clean and Jerk:

First Clean done with a pause ATK. Paused dip for the jerk.

72kg x 2+1
77kg x 2+1
82kg x 2+1
87kg x 2+1
92kg x 1+1 no pause on the clean. pause on the jerk dip.
100kg x 1+1 no pause on either the clean or the jerk.

Snatch Pull:

82kg 4 x 2

Squat:

102kg x 4
120kg x 4
130kg x 4
135kg x 4

Press:

45kg x 4
50kg x 4
55kg x 2
60kg x 1
65kg x 1
70kg x 1 PB

Good Morning:

30kg 3 x 8

Snatches felt off today. Power cleans and jerk were good. The pause is helping in the clean, not jumping back near as much. Pause jerks are just great too. Really help with my posture during the dip. Think that's a 5kg press PB too which I am chuffed with, next stop BW!