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The Sultan Of Russian Swings

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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 1st of September, Week 4.

    Tall snatch + dip snatch
    Bar 3 x 3+3

    Dip snatch + mid hang snatch
    30kg 3 x 3+3

    Snatch
    30kg x 2 x 3
    40kg x 2 x 2
    48kg x 2 x 1
    52kg x 3 x 1

    Tall clean + dip clean
    Bar x 2 x 3
    30kg x 2 x 3

    Clean and jerk
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    65kg x 3 x 1

    Snatch pull off 3" riser.
    60kg x 3 x 3

    Pull ups x 3 max @ 21x1
    5, 4, 4, :confused:


  • Registered Users Posts: 393 ✭✭ninamc


    Looked like the last 87 was going to fly up, as the one before it looked easy. Don't know the names of the lifts, but Jesus they're very technical looking. I'd be in a hula hoop trying to think of all the stuff you'd need to do correctly while doing the lifts. Mad altogether :)
    dylbert wrote: »
    Lifts from yesterday.



  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 2nd of September.

    Muscle snatch.
    27kg x 3
    30kg x 3
    33kg x 3
    36kg x 3

    Power snatch + snatch from blocks, mid thigh.
    32kg 1 x 1+1
    36kg 1 x 1+1
    40kg 1 x 1+1
    43kg 3 x 1+1

    Split jerk.
    Bar x 5
    40kg x 3
    60kg x 3
    67kg x 3
    72kg x 3 x 3

    Good session, snatching from the blocks is good craic. gotta get under the bar really fast.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 3rd of September.

    Tall clean + dip clean + clean + jerk
    Bar x 1 x 1+1+1+1
    30kg x 2 x 1+1+1+1

    Clean and jerk
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 2 x 1
    67kg x 3 x 1

    Dip snatch + hang snatch + snatch
    Bar x 1 x 1+1+1
    30kg x 2 x 1+1+1

    Snatch
    40kg x 2 x 1
    48kg x 3 x 1

    Clean pull off 2" riser
    78kg x 3 x 3

    Back squat.
    Bar x 5
    40kg x 2
    60kg x 2
    80kg x 2
    100kg x 2

    Back squat + box jumps @ 32"
    109kg x 3 x 2+2.

    Everything went well today, I frickin' love back squats.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 4th of September.

    Split jerk.
    Bar x 2 x 3
    40kg x 2 x 2
    60kg x 2 x 1
    80kg x 1
    90kg, miss, too big of a jump,
    85kg x 1
    90kg x 1
    96kg, miss, I walked it out and dipped but didn't fancy it so dumped the bar, I'll get it next time ;).

    Power snatch.
    Bar x 3 x 2
    30kg x 3 x 2
    40kg x 3 x 1
    43kg x 3 x 3

    Power clean.
    Bar x 2 x 2
    30kg x 2 x 2
    40kg x 2 x 1
    50kg x 2 x 1
    58kg x 3 x 2

    Push press.
    Bar x 4
    30kg x 4
    40kg x 4 x 4.

    Power cleans were a bit sh1t today, they're probably one of my least favorite lifts, I always pull way to early and make contact too low on my thigh, when I'm getting it wrong my thighs end up red raw from the bar grazing them.
    I took it easy on the push press, they were supposed to be heavier but I didn't want to smash my shoulders before Saturday.

    I've cut back on my carb intake a bit this week to make sure I make weight on Saturday, was feeling a bit low on energy today so I popped by my sisters on the way home from the gym and had some spaghetti and meatballs and a slice of cheesecake :D.


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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 6th of September.

    Competed in the RWC Open.

    Snatches,
    62kg/64kg/67kgX


    Snatches were a bit all over the place, I over pulled the first two, caught them high with my weight on my heels, they were borderline power snatches. On third one I didn't finish the pull and knocked the weight forward, I think my feet were a bit narrow too so there was no chance in saving it.

    Clean and Jerks,
    80kg/84kg/87kg PR


    Happy enough with these, cleans where fairly solid.

    Good day, was allot more relaxed than I was at the Leinsters and could enjoy the day. I didn't taper for this comp and am half way through a high intensity program so I'm delighted with how I lifted.

    Big shout out to Scuba Steve, gymfreak and the rest of the RWC crew for putting on a great day, I'll definitely be lifting at the next one.


    I think my mate was going for a Blair Witch shaky camera kinda vibe :P.



  • Registered Users Posts: 2,793 ✭✭✭gymfreak


    Savage lifting yesterday! Clean and jerks looked piss easy...plenty more there!


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    gymfreak wrote: »
    Savage lifting yesterday! Clean and jerks looked piss easy...plenty more there!

    Yours looked pretty handy too, power cleaning a new PR.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Nice lifting. Well done!


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 8th of September, week 5

    Tall snatch + dip snatch + hang snatch
    Bar 3 x 2+2+2

    Dip snatch + hang snatch + snatch
    30kg 3 x 1+1+1

    Snatch
    40kg 2 x 2
    48kg 2 x 1
    53kg 3 x 1

    Tall clean + dip clean + split jerk
    Bar 2 x 2+2+2
    30kg 2 x 2+2+2

    Clean and jerk
    40kg 2 x 2
    50kg 2 x 1
    60kg x 1
    65kg 3 x 1

    Snatch pull
    66kg 3 x 2

    Front squats
    Bar x 5
    40kg x 3
    60kg x 2
    76kg x 1
    89kg x 1 + 2 box jumps x 5 sets.

    I was expecting to be dead in the water today but everything felt grand, even the front squats were gravy :)


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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 9th of September

    Split jerk.
    Bar x 3 x 3
    40kg x 3 x 2
    60kg x 2 x 1
    80kg x 1
    88kg x 1
    93kg, nope not today
    70kg x 3 x 1

    Muscle snatch.
    Bar x 3 x 3
    30kg x 3 x 2
    40kg x 2 x 1
    45kg x 1
    50kg x 1
    52kg x 1
    54kg, miss

    Power snatch.
    Bar x 3
    30kg x 2
    40kg x 2
    50kg x 4 x 1

    Push press.
    Bar x 5
    40kg x 3
    50kg x 3
    58kg x 3
    63kg x 3 x 3

    Well that sucked the life out of me :(


  • Registered Users Posts: 393 ✭✭ninamc


    You train a lot. Are you not wrecked from the comp on Saturday?
    dylbert wrote: »
    Tuesday 9th of September

    Split jerk.
    Bar x 3 x 3
    40kg x 3 x 2
    60kg x 2 x 1
    80kg x 1
    88kg x 1
    93kg, nope not today
    70kg x 3 x 1

    Muscle snatch.
    Bar x 3 x 3
    30kg x 3 x 2
    40kg x 2 x 1
    45kg x 1
    50kg x 1
    52kg x 1
    54kg, miss

    Power snatch.
    Bar x 3
    30kg x 2
    40kg x 2
    50kg x 4 x 1

    Push press.
    Bar x 5
    40kg x 3
    50kg x 3
    58kg x 3
    63kg x 3 x 3

    Well that sucked the life out of me :(


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    ninamc wrote: »
    You train a lot. Are you not wrecked from the comp on Saturday?

    I was feeling tired yesterday but I think that that's more a result of the beer I drank Saturday night :).

    Saturdays are heavy in training anyway, I was due to hit max snatch and clean and jerk, plus I was supposed to go for a 1RM front squat and a couple of sets of good mornings, so I got off lightly by doing the comp :p


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 10th of September.

    Tall clean + dip clean + hang clean + cllean.
    Bar x 3 x 3
    30kg x 3 x 3

    Clean and Jerk.
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 2 x 1
    70kg x 3 x 1

    Dip snatch + hang snatch + snatch.
    Bar x 2 x 3
    30kg x 2 x 3

    Snatch.
    40kg x 2 x 2
    45kg x 2 x 1
    50kg x 3 x 1

    Clean DL.
    95kg x 3 x 2

    Back squat.
    Bar x 5
    50kg x 3
    70kg x 2
    90kg x 1
    105kg x 1
    113kg x 5 x 1, heavy as ****.

    All good in the hood.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 11th of September.

    Split jerk.
    Bar x 3 x 3
    40kg x 2 x 2
    60kg x 2 x 1
    67kg x 1
    72kg x 3 x 3

    Snatch balance.
    Bar x 3
    40kg x 3
    50kg x 2
    60kg x 1
    70kg x 1
    75kg x 1
    80kg x 1
    81kg x 1, +1kg PR

    Muscle snatch.
    Bar x 2 x 3
    30kg x 2 x 2
    40kg x 2 x 1
    42kg x 3 x 2

    Snatch from blocks, mid hang.
    Bar x 2 x 3
    30kg x 2 x 2
    40kg x 2 x 1
    47kg x 3 x 2
    43kg x 2 x 3

    Great day today :).
    Rest tomorrow then smash it Saturday.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 13th of September.

    Tall snatch + dip snatch + hang snatch + snatch.
    Bar x 3
    30kg x 3

    Snatch.
    40kg x 3 x 2
    45kg x 2 x 2
    50kg x 2 x 1
    55kg x 1
    58kg x 1
    60kg x 1
    62kg x 1
    64kg x 1
    66kg, miss x 4, I was getting under these grand just wasn't locking out strong enough.

    Tall clean + dip clean + hang clean.
    Bar x 3
    30kg x 3

    Clean and jerk.
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 2 x 1
    70kg x 1
    80kg x 1
    85kg x 1
    88kg x 1, +1kg PR :D.
    90kg, miss x 4, when I'm tired I have a habit of not moving my feet from the pull to the catch position so I end up on my toe and fall forward when I rack the bar.

    Front squat.
    Bar x 3
    40kg x 3
    60kg x 1
    80kg x 1
    90kg x 1

    Front squats where meant to be a max attempt but I was banjaxed and 90kg was slow so I left it there.

    Pull ups.
    Half arsed effort.

    88kg c+j



  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 17th of September.

    Tall snatch + dip snatch + hang snatch + snatch.
    Bar x 3 sets
    30kg x 2 sets

    Snatch.
    38kg x 2 x 2
    43kg x 4 x 2

    Tall clean + dip clean + hang clean + jerk
    Bar x 2 x 2
    30kg x 2 x 2

    Clean and jerk.
    40kg x 2 x 2
    50kg x 1 x 2
    57kg x 4 x 2

    Snatch push press + OHS
    Bar 3+3
    30kg 3+3
    38kg 3+3
    43kg 3+3 x 4

    I've been a bit sick the last few days so haven't been training, luckily it's a deload week.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 22nd of September, week 7

    Snatch
    30kg x 2 x 3
    40kg x 2 x 2
    45kg x 2 x 1
    50kg x 2 x 1
    55kg x 1
    60kg x 1
    63kg, miss x 3
    63kg x 1
    65kg, miss x 2
    54kg x 3 x 1

    Clean and Jerk
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    80kg, missed the jerk
    75kg x 1
    80kg x 1
    83kg, miss x 3
    70kg x 2 x 1

    Front squat
    82kg x 3 x 3

    Everything sucked today :(, back on track tomorrow.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 23rd of September.

    Muscle snatch.
    Bar x 2 x 3
    30kg x 2 x 2
    40kg x 2 x 2
    45kg x 2 x 1
    48kg x 1
    50kg x 1
    52kg x 1
    54kg, nope.

    Power snatch.
    30kg x 2 x 3
    40kg x 2 x 2
    48kg x 5 x 1

    Power clean + power jerk.
    30kg x 2 x 2
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 5 x 1

    Pull ups max x 3
    11, 10, 7.

    I'm glad it was powers today cos I is dom'd like a mofo :).


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 24th of September.

    Tall snatch + dip snatch + hang snatch + snatch.
    Bar x 3 sets
    30kg x 2 sets

    Snatch
    40kg x 2 x 2
    45kg x 2 x 1
    50kg x 2 x 1
    55kg x 1
    58kg x 1
    60kg x 1
    62kg miss x 3
    54kg x 2 x 1

    Snatches were going great to 60kg then I lost the ability to lock out and my left foot wasn't moving :(.

    Tall clean + dip clean + hang clean + jerk
    Bar x 3 sets
    30kg x 3 sets

    Clean and jerk
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    78kg x 1
    80kg miss x 2 :(:(:(
    70kg x 2 x 1

    Back squat.
    Bar x 4
    40kg x 3
    60kg x 3
    80kg x 3
    94kg x 3
    104kg x 2 x 3

    Bad day :(, back squats were pretty solid at least.


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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 25th of September.

    Muscle snatch.
    Bar x 2 x 3
    30kg x 2 x 2
    40kg x 3 x 3

    Snatch.
    30kg x 2 x 3
    40kg x 2 x 2
    45kg x 2 x 1
    50kg x 5 x 1

    Clean and Jerk.
    30kg x 2 x 2
    40kg x 2 x 1
    50kg x 2 x 1
    60kg x 1
    65kg x 1
    70kg x 5 x 1

    Pull ups max x 3
    11, 10, 10.

    Moving a bit better today, dropped by Refugees to train today, was good craic, nice gym and good company.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 27th of September

    Snatch.
    40kg x 2 x 2
    50kg x 2 x 1
    55kg x 1
    60kg x 1
    63kg x 1
    65kg x 1
    67kg miss x 1
    67kg x 1, +1kg PR :D
    69kg miss x 1

    Clean and jerk.
    40kg x 2 x 2
    50kg x 2 x 2
    60kg x 2 x 1
    70kg x 1
    78kg x 1
    83kg x 1
    87kg x 1
    89kg clean x 1, missed the jerk, didn't commit to getting under it, +1kg clean PR though :).

    Front squat.
    40kg x 3
    60kg x 2
    80kg x 1
    95kg x 1
    103kg x 1, +1kg PR.
    104kg, miss.

    Great session after a pretty crappy weeks training, the gym was buzzing today which always helps, over the moon with the snatches, I've been chasing that 67kg about 3 months.





  • Registered Users Posts: 393 ✭✭ninamc


    You look delighted with yourself alright :) Well done.

    dylbert wrote: »
    Saturday 27th of September

    Great session after a pretty crappy weeks training, the gym was buzzing today which always helps, over the moon with the snatches, I've been chasing that 67kg about 3 months.





  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 29th of September, Week 8.

    Mid hang snatch + snatch.
    Bar x 3 x 3
    30kg x 2 x 3
    40kg x 2 x 2

    Snatch.
    50kg x 2
    55kg x 1
    60kg x 1
    63kg miss x 2
    63kg x 1, ugly.
    66kg miss, not even close.
    50kg x 5 x 1

    Clean and jerk.
    40kg x 2
    50kg x 2
    60kg x 1
    70kg x 1
    78kg x 1
    82kg x 1, just about.
    66kg x 4 x 1

    Front squats.
    60kg x 3
    80kg x 2
    93kg x 3 x 1, really tough.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 30th of September.

    Muscle snatch.
    Bar x 2 x 3
    30kg x 2 x 2
    40kg x 2 x 1
    45kg x 1
    50kg x 1
    52kg x 1

    Drills, drills, drills, lots of drills, working on reinforcing the high hang position, staying on my heels and not going on my toe too early during the pull.

    Power snatch.
    40kg x 2 x 2
    47kg x 6 x 1

    Power clean + push jerk.
    30kg x 2 x 2
    40kg x 2 x 1
    50kg x 2 x 1
    62kg x 6 x 1


    Gym was seriously warm today, sweat my ass off :p.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 1st of October.

    Tall snatch + dip snatch + mid hang snatch.
    Bar x 3 x 3

    Mid hang snatch + snatch.
    30kg x 3 x 2
    40kg x 3 x 1

    Snatch.
    45kg x 2 x 1
    50kg x 2 x 1
    55kg x 1
    60kg x 1
    63kg miss x 3
    63kg x 1
    65kg miss x 1
    54kg x 5 x 1

    Tall clean + dip clean + hang clean + jerk x 2
    Bar x 3 x 2
    30kg x 2 x 2
    40kg x 2 x 2

    Clean and jerk
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    78kg x 1
    82kg miss x 1
    82kg x 1
    85kg miss x 1
    70kg x 4 x 1

    Back squats
    40kg x 3
    60kg x 2
    80kg x 1
    100kg x 1
    110kg x 3 x 1, legs where seriously tired.

    I was really late getting to the gym today, was a real slog getting through today's session but happy enough with the numbers I hit.

    Food, shower, bed!


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 2nd of October.

    Snatch high pull + Muscle snatch,
    Bar x 3 x 3
    30kg x 3 x 2
    40kg x 1 x 2
    42kg x 3 x 3

    Slow pull to high hang + mid hang snatch + snatch.
    Bar x 4
    30kg x 4

    Snatch.
    40kg x 2 x 2
    50kg x 6 x 1

    Tall clean + dip clean + mid hang clean + jerk.
    Bar x 2 x 3
    30kg x 2 x 2

    Clean and jerk.
    40kg x 2 x 2
    50kg x 1 x 2
    60kg x 1
    66kg x 5 x 1

    Pull ups max x 3
    11, 8, 7.

    Snatches felt really good today, just need to do the same with an extra 20kg on the bar ;).


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 4th of October.

    Snatch.
    40kg x 3 x 1
    45kg x 3 x 1
    50kg x 2 x 1
    54kg x 3 x 2
    58kg x 1
    62kg x 1
    66kg, miss x 2
    60kg x 1
    64kg x 1
    66kg x 1

    Clean and jerk.
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    78kg x 1
    82kg x 1
    86kg x 1
    89kg x 1. +1kg PR.
    90kg, cleaned it but missed the jerk, +1kg clean PR.

    Front squats.
    60kg x 3
    80kg x 1
    100kg x 1
    105kg, miss x 2, legs were done now.

    Good day, I've made a lot of progress on my pull over the last few weeks, staying on my heels, extending up rather than back, I'm not looping the bar anymore or jumping forward. Footwork is next on the list of things that need fixing.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 6th of October, week 9, deload week.

    Bit of a change of plan, this was meant to be a 10 week cycle but I've a competition on the 8th of November, going to repeat this cycle from week 6 to bring me up to the comp.

    Snatch balance.
    30kg x 2 x 3
    40kg x 3 x 2

    Snatch.
    30kg x 2 x 3
    40kg x 2 x 1
    47kg x 5 x 1

    Clean and jerk.
    40kg x 3 x 1
    50kg x 2 x 1
    57kg x 2 x 1
    62kg x 4 x 1

    Front squat.
    40kg x 3
    60kg x 3
    82kg x 3 x 3

    Moving well today.


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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 7th of October.

    Power snatch.
    30kg x 3 x 2
    40kg x 2 x 2
    50kg x 2 x 1
    55kg x 1
    58kg x 1
    60kg x 1
    62kg x 1
    64kg x 1
    66kg x 1
    67kg x 1, +6kg PR :eek:
    68kg, +1kg snatch PR, just bellow parallel but I weigh 67.8kg today so thats a BW snatch baby :D
    69kg, miss.
    55kg x 3 x 1

    Power clean + power jerk.
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    75kg x 1
    80kg x 1
    83kg x 1
    84kg x 1, + 4kg PR :D
    65kg x 3 x 1

    Suppose you could say I'm pretty happy with that day :D.


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