тяжелая атлетик&

DylanJM

I had a max week last week which would explain all the testing. I have a light week this week and then a max week again next week. The last 5 weeks have consisted of lifts between 80-95%.

In the strength lifts I don't think I've gone all that heavy apart from the deadlift, so I don't think they're causing me too much bother. Then again maybe I'm under estimating the effects of strength work on my recovery.

I think I just lost a little bit of faith on Wednesday, I'm sure training will pick up again soon. I panicked a bit because I thought I should be able to make everything during a light week. I wasn't expecting to be missing 80% lifts no matter how tired I am.

I think I'll train very light today so I'm fresh as possible for Monday.


Cheers for commenting ScubaSte

Scuba Ste

DylanJM wrote: »

I had a max week last week which would explain all the testing. I have a light week this week and then a max week again next week. The last 5 weeks have consisted of lifts between 80-95%.

In the strength lifts I don't think I've gone all that heavy apart from the deadlift, so I don't think they're causing me too much bother. Then again maybe I'm under estimating the effects of strength work on my recovery.

I think I just lost a little bit of faith on Wednesday, I'm sure training will pick up again soon. I panicked a bit because I thought I should be able to make everything during a light week. I wasn't expecting to be missing 80% lifts no matter how tired I am.

I think I'll train very light today so I'm fresh as possible for Monday.


Cheers for commenting ScubaSte

No worries. For what it's worth I think a general rule for a lighter week is to half the volume and lower your weights by about 10%. The lower volume is the important part imo.

You going to Cork?

DylanJM

I haven't registered for it and I think I may be too late looking at the website. I don't really mind though I just want to improve my numbers. I don't mind whether that happens in a comp or in training as long as they improve.

Edwardius

DylanJM wrote: »

I haven't registered for it and I think I may be too late looking at the website. I don't really mind though I just want to improve my numbers. I don't mind whether that happens in a comp or in training as long as they improve.

Man, Cork is wedged full.

DylanJM

Aye, I thought it might be. Cheers for the heads up.

DylanJM

Today:

Snatch:

50kg 2 x 2
60kg 1 x 2
70kg 1 x 1
75kg 1 x 1
80kg 1 x f
84kg 4 x F

Better this week but still things to work on.

Clean and Jerk:

50kg 2 x 3
70kg 1 x 2
80kg 1 x 1
90kg 1 x 1
98kg 1 x 1
103kg 1 x F Jerk
104kg 1 x clean
106kg 1 x clean
111kg 1 x clean Ugly as sin. Not even counting it as a PB. Looked like one of them people from those crossfit fail videos.

Back squat

110kg 1 x 2
130kg 1 x 1
140kg 1 x 1
150kg 1 x F The whip of the bar caught me by surprise. Too lazy to strip the bar and put back in the rack so called it a day.


I may call it a day on this program after this week. There's technique stuff that's holding me back so fixing these problems has to be my priority.

DylanJM

Taking an extra couple of days rest because there was a little bit of a twinge in my back after Monday. Just being extra cautious with it. I think the back squats are aggravating again so I'll probably go back to paused squats when I get back into training. I'll test again on Sunday and take a very light recovery week next week.

DylanJM

Today:

Something came up so had to max today instead of Saturday.

Snatch:

50kg 2 x 3
60kg 1 x 2
65kg 1 x 2
70kg 1 x 1
75kg 1 x 1
78kg 1 x 1
83kg 4 x F
83kg 1 x 1 PB and first ever BW snatch. Happy days
85kg 3 x F Last one was close.

Clean and Jerk:

60kg 2 x 2
70kg 1 x 2
80kg 1 x 1
87kg 1 x 1
93kg 1 x 1
97kg 1 x 1
103kg 1 x 1 PB
106kg 1 x F jerk
108kg 3 x F jerk

Paused BS:

80kg 2 x 1
100kg 1 x 1
110kg 1 x 1
120kg 1 x 1
130kg 1 x 1
135kg 1 x 1

3 count.

Body weight was 82.5kg this morning. 186kg is a PB total as well.

A good day.

DylanJM

Today:

P.Snatch+Hang Snatch+Snatch:

(1+1+1)

50kg x 3
55kg x 2

P.Clean and Jerk + Clean and Jerk:

(1+1)

60kg x 2
70kg x 2
85kg x 1

Front Squats:

80kg x 5
90kg x 5
100kg x 5
90kg x 5
80kg x 5


Just dossing around this week. I'm starting a four week program next week so I'm just keeping things light in order to be fresh as possible.

DylanJM

today:

Snatch:

50kg 2 x 3
60kg 2 x 2
70kg 1 x 1

Clean and Jerk:

70kg 4 x 2

Paused BS:

100kg 5 x 5

Press:

40kg 5 x 5

Rows:

40kg x 8
50kg x 8
60kg x 8
70kg x 8 Sooo much body english

40kg 4 x 10



Still feeling the hangover from last week's maxing. Hopefully I'll freshen up by Monday.

DylanJM

Today:

Snatch:

62.5kg 2 x 3
65kg 2 x 2
72.5kg 1 x 1
62.5kg 2 x 3

All fairly handy

Power Clean and Jerk:

3+1

70kg x 2
75kg x 2
80kg x 2

Front Squats:

100kg x 5
105kg x 5
110kg x 5
105kg x 5
100kg x 5

Clean Pull:

110kg 2 x 5
115kg 3 x 3

Press:

42.5kg 5 x 5

DylanJM

Today:

Power Snatch:

52.5kg 2 x 3
57.5kg 2 x 2
60kg 1 x 1
52.5kg 2 x 3

Clean and Jerk:

77.5kg 2 x 3
82.5kg 2 x 2
87.5kg 1 x 1
82.5kg 2 x 3

Paused BS:

107.5kg 3 x 5

Press Ups:

4 x 8

Rows:

4 x 10

DylanJM

Today:

Snatch:

62.5kg 2 x 3
67.5kg 2 x 2
72.5kg 1 x F
72.5kg 1 x 1
75kg 1 x 1
80kg 1 x F

Clean and Jerk:

77.5kg 2 x 3
82.5kg 2 x 2
87.5kg 1 x 1
95kg 1 x 1
100kg 1 x F jerk Close but lost it on recovery

80kg 2 x 2 missed the last jerk in the 2nd

Deads:

Regular, high hipped deads.

110kg 1 x 5
120kg 1 x 5
130kg 1 x 5

All hooked.

Push Press:

50kg 2 x 3
60kg 3 x 3

Ring Rows:

8,6,5,4

Upping calories from today but I'm gonna make an effort to keep it clean. I'm going to continue with maxing on a Friday. I'm not gonna go crazy just a couple of attempts at 95%+ lifts. Probably no more than 3 attempts. I'm doing this because I tend to get very comfortable with my training weights and then when testing comes along I'm not confident with the heavy lifts, the ones that really matter.

DylanJM

Today:

Snatch:

67.5kg 2 x 3
72.5kg 2 x 2
75kg 1 x 2
67.5kg 1 x 3
67.5kg 1 x 2

P.clean and Jerk:

(3+1)

2 waves of:
75kg
80kg
82.5kg

Front Squat:

105kg x 5
110kg x 5
115kg x 5
110kg x 5
105kg x 5

Tough, right knee was cracking and popping through the entire range of motion. Wasn't sore but it was a unnerving sensation. Never had this before so hopefully it's a one off.

Clean Pull:

110kg 2 x 5
117.5kg 3 x 3 Paused first rep for a 3 count at knee

Need to start eating more. Never thought I would utter that sentence.

DylanJM

Today:

A weightlifter does conditioning

Crossfit Baseline

500m row
40 air squats
30 sit ups
20 pushups
10 purple band pull ups

11:xx

Dunno the exact time, but that is atrocious. Row (about 1:30 or 1:40 something) and squats were fine. Then I spent about three minutes or four minutes doing the sit ups. WTF!!! My feet kept coming off the ground and kept getting called out on it. I think my huge noggin acts as a counter weight making sit ups, mechanically, very tough. That's my story and I'm sticking with it. Push ups were fine (10,5,5). Pull ups were atrocious, but that's to be expected.

As a result I never wanna do conditioning ever ever again

Edwardius

DylanJM wrote: »

Today:

A weightlifter does conditioning

Crossfit Baseline

500m row
40 air squats
30 sit ups
20 pushups
10 purple band pull ups

11:xx

Dunno the exact time, but that is atrocious. Row (about 1:30 or 1:40 something) and squats were fine. Then I spent about three minutes or four minutes doing the sit ups. WTF!!! My feet kept coming off the ground and kept getting called out on it. I think my huge noggin acts as a counter weight making sit ups, mechanically, very tough. That's my story and I'm sticking with it. Push ups were fine (10,5,5). Pull ups were atrocious, but that's to be expected.

As a result I never wanna do conditioning ever ever again

and to think I told you you looked like Lu Yong :(

DylanJM

Dear leader has shown me the path to enlightenment. All hail dear leader.

DylanJM

P.Snatch:

57kg 2 x 3
60kg 2 x 2
62kg 1 x 1
57kg 2 x 3

Clean and Jerk:

82kg 2 x 3
87 2 x 2
92 1 x F jerk

Still reeling after yesterday's conditioning. Felt very weak. I'll do the squats tomorrow.

DylanJM

Today:

Snatch:

67.5kg 2 x 3
72.5kg 2 x 2 Missed the second rep on both
75kg 2 x F

Meh all over the place. Nearly dislocated my left elbow on the last one.

Clean and Jerk:

82.5kg 1 x 3
87.5kg 2 x 2
92.5kg 1 x 1
100kg 1 x 1 best 100kg jerk I've ever done
105kg 1 x F jerk Messed up the clean and had nothing left for the jerk

Deads:

110kg 1 x 5
125kg 1 x 5
140kg 1 x 5

Right, glad this week is out of the way. Hopefully I'll get some good rest over the weekend and be good again for next week. Knee is still cracking a lot, dunno if I should be worried or not.

DylanJM

Snatch:

65kg 2 x 3
70kg 1 x 2
72.5kg 1 x 2 missed 2nd
75kg 1 x 1 miss
70kg 1 x 2
70kg 1 x 2 missed 2nd

P.Clean and Jerk:

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

Front Squat:

107.5kg x 5
112.5kg x 5
120kg x 5
112.5kg x 5
107.5kg x 5

Pretty happy with that

Clean Pull:

110kg 2 x 5
120kg 3 x 3

DylanJM

Today:

P.Snatch:

55kg 2 x 3
60kg 2 x 2
63kg 1 x 1
60kg 2 x 3

Clean and Jerk:

83kg 2 x 3
88kg 2 x 2
95kg 1 x 1
88kg 2 x 2 missed 2nd jerk in 2nd set

Paused Back Squat:

3 count

110kg x 5
115kg x 5
120kg x 5
140kg x 1 Used a bit of a bounce to get going so dunno if this would be legit. Feck it, I'll take what I can get

100kg 1 x 10 no pause.

Push Press:

50kg 3 x 3

DylanJM

Today:

Snatch:

67kg 2 x 3 missed two in first set
72kg 2 x 2 mised second in both
75kg 1 x 1
77kg 3 x F

Shoulders too far behind the bar at end of pull. This needs to be fixed.

Clean and Jerk:

82kg 2 x 2
87kg 2 x 2
95kg 1 x 1
100kg 1 x 1
104kg 3 x F jerk

Jerks were shíte. Not bracing enough on the dip which is sapping all my power. May start doing ab work.

Power Jerks:

70kg 4 x 3

Doing these seemed to show up my OH mobility a bit. May need to do a bit of work to remedy that.

Deads:

110kg x 1
130kg x 1
140kg x 1
145kg x 3
150kg x 3
155kg x 3

Pull Ups:

3,3,2,1

DylanJM

Today:

Snatch:

65kg 2 x 3
70kg 1 x 2
72kg 2 x 2 missed both on first double
75kg 1 x F
77kg 1 x F

high pull + snatch

65kg 2 x 2+2

All the misses were when i was standing wit the weight. I think I'm just a bit fatigued tbh.

Power Clean + Power Jerk:

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

Front Squat:

107kg 1 x 5
117kg 1 x 5
127kg 1 x 2
127kg 1 x 3

Attempted 127kg for a PB set of five but fooked up the bounce on the third rep which put an end to that. Put the bar up and did a triple.

Clean Pull:

110kg 2 x 5
120kg 3 x 3

Plank:

3 x 60sec

I think getting some ab strength will benefit my jerks.


Last week of current program. Max sesh on Friday, dunno if I'll get any PB's cos I'm a bit fatigued so I'll do a taper week next week and test again on Friday. Briefly considered doing NI open but I don't think I will.

DylanJM

Today:

P.Snatch:

55kg 2 x 3
60kg 2 x 2
62kg 1 x 1
67kg 3 x 1 Last was a full snatch

High pull + Power Snatch

55kg 2 x 2+2

Clean and Jerk:

reps in clean

82kg 2 x 3
88kg 2 x 2 missed jerk in 2nd set
92kg 1 x 1 no jerk
98kg 2 x 1 failed both cleans

80kg 3 x 3 cleans only

Push press:

50kg 2 x 3
60kg 2 x 3
70kg 1 x 3

Fúcking sigh! Terrible session. Serious fatigue setting in. I'm gonna rest up until next Wednesday and then test, I'll do light stuff on Friday and maybe Monday. I just need a rest at this stage and get back to a somewhat fresh state.

DylanJM

Today:

Max bench and squat.

75kg bench lol

160kg squat. My first ever 2x bw squat.

Did a 140kg dead lift as well.

Inspector Coptoor

Did you do that baseline test in CFI?
Or where?

Was the DL a 1rm?

DylanJM

Inspector Coptoor wrote: »

Did you do that baseline test in CFI?
Or where?

Was the DL a 1rm?

Nah, it was just part of a gym instructor course I'm doing. Just done a as general fitness assessment.

Nope, just called it a day at 140 because my right glute was feeling a tad ropey after the squat. I didn't want to risk injuring myself on a whim.

DylanJM

Today:

Am:

4 min row:

1057m

max push ups (60 sec):

27

max single set of pull ups:

5



Wall squat hold thing:

3:53

Quads were on fire!

PM:

3 pos Snatch:

40kg x 3 sets
50kg x 3 sets

2 pos Clean and Jerk:

50kg x 3 sets
60kg x 1 set
70kg x 3 sets

Long day. Will do a very light sesh on Monday and max on Wednesday.

I actually enjoy rowing. I would actually love to own a C2. Such a handy piece of kit.

DylanJM

Today:

BW: 80kg

Snatch:

40kg 2 x 3
50kg 2 x 2
60kg 1 x 2
65kg 1 x 1
70kg 1 x 1
75kg 1 x 1
78kg 1 x 1
81kg 5 x F ugh not even close

Clean and Jerk:

50kg 2 x 3
70kg 2 x 2
80kg 1 x 1
90kg 1 x 1
98kg 1 x 1
105kg 1 x F jerk held it and took it for a walk then dropped it
106kg 1 x 1 PB
110kg 1 x F jerk
111kg 1 x F clean
111kg 1 x F jerk soooooo close. Had it overhead and just dropped it before I could recover. Bar hit edge of platform and shot across the floor a about 6 million mph.
111kg 2 x F clean

Front Squat:

90kg x 2
110kg x 2
120kg x 1
130kg x 1
141kg x 1 PB
145kg x 1 PB
150kg x 1 PB

DylanJM

Today:

Snatch:

65kg 2 x 3
70kg 2 x 2

Technique needs work. I'm snatching wrong, shoulders aren't staying over the bar long enough. I think my lack of posterior chain development may be to blame for this. Gonna RDL twice a week for the next while.

Clean and Jerk:

85kg 2 x 2
90kg 2 x 2
95kg 1 x 1

Back Squat:

110kg 5 x 5

I've decided to run the Texas Method for my squats. So 3x5 or 5x5 BS on Monday, 3x3 FS on Wednesday and then a heavy 1x5 on Saturday. Interested to see how far this will get me. I want 182kg before the year's end. Bit of a stretch but I'll see how it goes.

Snatch Grip RDL:

70kg 3 x 5

DylanJM

Got my body fat done to day as well. Sitting at about 20%. Body weight is 80-81kg.

DylanJM

Today:

Pull ups:

7 x 3

Dips:

3 x 5

Ab Roll Outs:

3 x 8

From knees.

DylanJM

Today:

Snatch:

50kg 2 x 3
60kg 2 x 2
65kg 1 x 1
70kg 1 x 1
75kg 1 x 1
77kg 2 x F

Used a narrower grip to try and take some pressure off my right thump overhead. Sort of worked but had to strap up after 65kg because my thump started acting up. Pull is improving though. Shoulders are staying over longer.

Clean and Jerk:

50kg 2 x 3
70kg 2 x 2
80kg x 1
90kg x 1
95kg x 1
101kg 2 x 1

Happy with that. Getting the hang of pulling heavy weights. Jerks are much better since I started doing ab work.

Back Squat:

130kg 1 x 5

Clean Pulls:

130kg 4 x 2

Ring Chins:

5 x 3

Dips:

3 x 5

Body weight was 79kg this morning. Should make 77kg easy enough for the ECB club championships.

DylanJM

Today:

Hurt my wrist and can't hold a bar in the rack or overhead
Gonna rest it until Monday and then see what the craic is. I'll be pretty bummed if it stops me doing my only comp of 2013.

Squatted 155kg 1 x 1 with a 3 second grind half way up. Failed 162kg.
Then 132kg 1 x 5 and 120kg 1 x 10

Got my first singlet too. Posed in front of the mirror for a bit.

DylanJM

Friday 06/12/2013:

Box jumps:

Loads. Dunno what height, somewhere around the height of the bottom of my ribs.

Back Squat:

70kg 2 x 5
100kg 1 x 5
120kg 1 x 3
140kg 1 x 3
150kg 1 x 3 PB
162kg 1 x F

Pretty happy with that. 6kg pb. Wrist is feeling better, should be ok for next Friday.

beaverfever

Just seen this thread now, didn't read all of it but it looks like you've gotten seriously strong man! Interested to know though, do you notice much difference in the mirror? I'd imagine you're looking a lot more muscular?
I've been doing powerlifting routines myself for the last 9 months and have made some great gains but I'm thinking of switching it up a little now to a more olympic lifting routine. What you think?

DylanJM

beaverfever wrote: »

Just seen this thread now, didn't read all of it but it looks like you've gotten seriously strong man! Interested to know though, do you notice much difference in the mirror? I'd imagine you're looking a lot more muscular?
I've been doing powerlifting routines myself for the last 9 months and have made some great gains but I'm thinking of switching it up a little now to a more olympic lifting routine. What you think?

Thanks!

I don't much other than the main lifts (snatch + clean and jerk), squats (front+back) and some pulls (RDL's, deadlifts etc.). So the only muscle development I would have is on my legs and back. I suppose my shoulders would have a bit as well but not much. That said there's nothing to stop anyone from doing extra assistance stuff on top of the olympic lifts if they want to improve their physique. I mainly don't do anything else cos I'm pretty tired by the time I've finished the main stuff and I'm sorta lazy as well so...:D

I would definitely recommend getting into olympic lifting. I find it much more enjoyable than the regular stuff you'd do in a gym. If you have a club nearby I'd look into going down and having a go. I'd recommend getting some coaching rather than teaching yourself if possible because it will make the learning process much quicker and will prevent a massive amount of frustration.

http://www.boards.ie/vbulletin/showthread.php?t=2056915665

That link will give you the location of all the clubs in Ireland.

If you've any more questions fire away and I'll try and help.

beaverfever

DylanJM wrote: »

Thanks!

I don't much other than the main lifts (snatch + clean and jerk), squats (front+back) and some pulls (RDL's, deadlifts etc.). So the only muscle development I would have is on my legs and back. I suppose my shoulders would have a bit as well but not much. That said there's nothing to stop anyone from doing extra assistance stuff on top of the olympic lifts if they want to improve their physique. I mainly don't do anything else cos I'm pretty tired by the time I've finished the main stuff and I'm sorta lazy as well so...:D

I would definitely recommend getting into olympic lifting. I find it much more enjoyable than the regular stuff you'd do in a gym. If you have a club nearby I'd look into going down and having a go. I'd recommend getting some coaching rather than teaching yourself if possible because it will make the learning process much quicker and will prevent a massive amount of frustration.

http://www.boards.ie/vbulletin/showthread.php?t=2056915665

That link will give you the location of all the clubs in Ireland.

If you've any more questions fire away and I'll try and help.

Cool thank you! Do you do other sports? I don't lift for looks just to get stronger for my other sports, but I reckon Olympic lifts would give me more explosive power so I think I'll get some lessons

DylanJM

beaverfever wrote: »

Cool thank you! Do you do other sports? I don't lift for looks just to get stronger for my other sports, but I reckon Olympic lifts would give me more explosive power so I think I'll get some lessons

Nope don't do any other sports. Played a bit of rugby a couple of years ago before I got into olympic lifting. Yeah it will definitely help with developing power to transfer to other sports. There are other things you will gain as well such as mobility, coordination, balance etc.

Some people think that learning the olympic lifts if it's not your main sport is an unnecessary and overly complicated process. However, I think there are a lot of benefits to gain from learning the lifts and a good coach should be able to design a program to fit around whatever your main sport is.

Good luck and I hope you enjoy it!

DylanJM

In other news, I tried putting the bar overhead today. Right wrist is still in pain. I think Friday is out the window tbh. I don't think it's worth risking doing serious damage to it and setting myself back even further. Looks like I'll be squatting and pulling for the foreseeable and hopefully get back to it in the new year. Injuries are a pain in the ass.

DylanJM

Today:

Squat:

140kg 1 x 6

Clean Pull:

100kg x 3
110kg x 3
115kg x 3
120kg x 3
125kg x 3
130kg x 3

Good Mornings:

40kg 4 x 10

Plank:

3 x 45 sec

DylanJM

Today:

Squat:

110kg 5 x 5

Clean pulls:

115kg 3 x 3
120kg 3 x 3

Pull ups:

3,3,3,2,2

w/ green band:

1 x 10
1 x 9

Curls:

30kg 5 x 5

Lateral Raises:

2.5kg plate in each hand

1 x 15
1 x 30

8 weeks of squatting starting from today. Doing the squats á la the texas method. I'm also going to try and get my pull as strong as possible and do some upper body stuff in the form of pull ups. May introduce some pressing when the wrist heals. The goal is to get as strong as possible before going back to the classical lifts.

DylanJM

Today:

Front Squat:

90kg x 3
100kg x 3
110kg x 3

Snatch Pull:

80kg 3 x 3
90kg 3 x 3

Pull Ups:

5 x 3

Side Bends:

20kg DB 4 x 10 e/s

DylanJM

Today:

Squat:

142.5kg 1 x 5

DylanJM

Today:

Squat:

115kg 5 x 5

Clean Pull:

115kg 2 x 3
122.5kg 2 x 3
130kg 2 x 3

Pull Ups:

5 x 3

Pull Ups w/ Green Band:

2 x 8
1 x 7
1 x 6

DylanJM

Today:

Squat:

145kg 1 x 5

Tough!

Deads:

130kg x 3
140kg x 3
145kg x 3

Pull Ups:

2 x 3

Gave up after two sets. Tired and not in the humor at all for pull ups. I'll do a couple of set tomorrow.

Lateral Raises:

3 x 20 2.5kg each hand

Side Bends:

16kg 3 x 12 e/s

DylanJM

Today:

Squat:

117kg 5 x 5

Clean Pull:

115kg 2 x 3
125kg 2 x 3
135kg 2 x 3

Pull Ups:

5 x 3

add green band

4 x 8

DylanJM

Today:

Squat:

148kg 1 x 2

Fell forwards on the third rep and nearly died. I'm very luck not to have seriously injured myself. I actually have it on video. Whatever way the bar bounced at the bottom it pitched me forwards. Started to fall forwards but managed to go down on to my left knee and somehow slip out from under the bar. The whole thing seemed to happen in slow motion, all I could remember thinking about was getting one of my feet to step out in front to stop me faceplanting the ground with a bar on my back.

Deadlift:

130kg x 3
140kg x 3
148kg x 3

Pulled something in my back on the final rep. I don't think it's anything major but I'm going to be careful with it.

Pull Ups:

5 x 3

3 x 10 with green band

Getting better at this pull up lark.

Lunge:

50kg 3 x 8 e/s

DylanJM

http://www.youtube.com/watch?v=7ZGjUf2HGd8

I am an idiot

DylanJM

Today:

Squat:

120kg 5 x 5

Clean Pull:

110kg 3 x 3

Ring Chin Ups:

3 x 5
1 x 4
2 x 3

KB press:

16kg kb 4 x 8e/s

Back seems ok after the twinge on Friday. I took it easy on the pulls just to be safe.