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The Sultan Of Russian Swings

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


    Wednesday 8th of October.

    Snatch drops.
    Bar x 4 x 2

    Snatch
    30kg x 2 x 2
    40kg x 2 x 1
    45kg x 4 x 2

    Clean and jerk
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 2 x 1
    65kg x 4 x 2

    Snatch push press + OHS
    Bar 3+3 x 1
    30kg 3+3 x 1
    40kg 3+3 x 1
    45kg 3+3 x 4


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


    The coach has been using video allot lately to point out where I’m going wrong in my lifts and show me how I’m progressing.

    The first two pictures are from a few weeks back, the left is a 66kg snatch pr and the right is a 50kg snatch, you can see that my high hang position was good at 50kg but fell apart at 66kg.

    So for the last few week I’ve been doing loads of drills working on my high hang position.

    The next two pictures show how my positions have improved after only a few weeks, the left is a 68kg pr and the right is a 69kg close miss from the other night, big improvement over a few weeks ago :D.

    15294100428_24ca1ce0a9_n.jpg

    15290768589_7b6c9b1060_n.jpg


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


    Thursday 9th of October.

    Snatch
    30kg x 2 x 2
    40kg x 2 x 2
    48kg x 4 x 1

    Clean and jerk
    40kg x 2 x 2
    50kg x 2 x 1
    62kg x 4 x 1

    Was suppose to do pull ups too but really wasn't arsed today.


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


    Friday 10th of October

    Rolling, mobility and bar drills :), really looking forward to tomorrow's training!


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


    Saturday 11th of October.

    Loads of rolling, mobility and drills.

    Snatch pulls + hang snatch + snatch.
    Bar x 5 x 1
    30kg x 5 x 1

    Snatch.
    40kg x 2 x 2
    45kg x 2 x 2
    50kg x 2 x 1
    55kg x 1
    60kg x 1
    63kg x 1
    66kg x 1
    69kg, miss x 1
    69kg x 1, +1kg PR :)
    70kg, miss x 2

    Clean and jerk.
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    80kg x 1
    85kg x 1
    90kg x 1, +1kg PR, easy
    92kg x 1, +3kg PR :D

    I usually wouldn't have jumped from 85 to 90, I might have done a rep at 88 but 85 felt really easy and I wanted to save my legs as much as possible, seemed to work out perfectly, I'll try that approach from now on.

    Front squat.
    60kg x 3
    80kg x 1
    100kg x 1
    104kg, miss x 1.



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


    Monday 13th of October, week 10.

    Snatch
    40kg x 2 x 2
    50kg x 2 x 1
    55kg x 1
    60kg x 1
    65kg x 1
    68kg x 1
    70kg, miss x 2, footwork issues.
    58kg x 3 x 1

    Clean and jerk.
    40kg x 2
    50kg x 2
    60kg x 1
    70kg x 1
    80kg x 1
    87kg x 1, hard, probably too big a jump, should have went 85kg.
    74kg x 2 x 1

    Front squat.
    50kg x 3
    70kg x 3
    83kg x 3 x 3

    Happy enough with that for a Monday session :).


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


    Tuesday 14th of October.

    Muscle snatch.
    30kg x 2 x 2
    40kg x 2 x 1
    45kg x 1
    50kg x 1
    53kg x 1
    55kg, miss x 1

    Power snatch.
    30kg x 2 x 2
    40kg x 2 x 1
    48kg x 1
    51kg x 5 x 1

    Power clean + power jerk.
    30kg x 2 x 2
    40kg x 2 x 1
    50kg x 1
    60kg x 1
    65kg x 5 x 1.

    I know I keep skipping pull ups but I was tired and hungry so I skipped them again today :p.


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


    Wednesday 15th of October.

    Snatch drops.
    30kg x 3 x 2

    Snatch pulls + hang snatch + snatch.
    Bar x 3 x 1
    30kg x 3 x 1

    Snatch.
    40kg x 4 x 1
    50kg x 2 x 1
    55kg x 1
    60kg x 1
    64kg miss x 1
    64kg x 1
    67kg x 1
    70kg miss x 4, I usually limit my attempts to 3 but these were too close to give up.
    70kg x 1, +1kg PR :D.
    63kg x 2 x 1

    Clean and jerk.
    40kg x 2 x 1
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    80kg x 1
    85kg x 1
    90kg x 1, jerk was a press out.
    Was suppose to do 2 c+j's at 90% but I forgot.

    Back squats.
    40kg x 3
    60kg x 3
    80kg x 3
    95kg x 2
    104kg x 2 x 3.

    So in less than a month I've added 4kg to my snatch and 5kg to my clean and jerk, WTF :eek:, this program is definitely working :D.


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


    Thursday 16th of October.

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

    Snatch balance.
    Bar x 3
    40kg x 3
    48kg x 1
    52kg x 1
    55kg x 1
    58kg x 1
    62kg x 1
    65kg x 1

    Snatch.
    40kg x 2 x 2
    50kg x 2 x 1
    56kg x 5 x 1

    Clean and jerk.
    40kg x 2 x 1
    50kg x 2 x 1
    60kg x 1
    68kg x 1
    72kg x 5 x 1, these were really tough going.

    Pull ups max x 3.
    10, 9, 7.

    I was a good boy today and done my pull ups :P.


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


    Saturday 18th of October.

    Halting snatch DL + power snatch + snatch balance.

    Bar x 3 sets
    30kg x 3 sets
    35kg x 4 sets.

    Snatch.
    40kg x 2 x 2
    50kg x 2 x 1
    55kg x 1
    60kg x 1
    65kg x 1
    68kg x 1
    71kg, miss x 3, footwork, it always seems to be my right foot, it doesn't move and I end up on my toes, only really happens at max weights.
    58kg x 5 x 1

    Clean and jerk.
    40kg x 2 x 1
    60kg x 1
    70kg x 1
    80kg x 1
    85kg x 1
    90kg, miss x 1
    72kg x 4 x 1

    Front squat
    40kg x 3
    60kg x 2
    80kg x 1
    97kg x 1
    104kg, miss x 1.

    I had three beers watching telly last night which left me wrecked tired today, three feckin' beers, I'm a light weight :eek:.


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


    Monday 20th of October, week 11.

    Halting snatch DL + power snatch + snatch balance.
    Bar x 4 sets
    30kg x 4 sets
    35kg x 4 sets

    Snatch.
    40kg x 2 x 2
    50kg x 2
    55kg x 1
    60kg x 1
    65kg miss x 1
    60kg x 1
    65kg miss x 2
    65kg x 1
    52kg x 5 x 1

    Clean and jerk.
    40kg x 3
    50kg x 2
    60kg x 1
    70kg x 1
    80kg x 1
    65kg x 4 x 1

    Front squats.
    60kg x 3
    80kg x 2
    93kg x 3 x 1

    Today was horrible, snatches were ugly, clean and jerks were a serious effort and I barely made it through the front squats :(. It's been a really tough cycle and I think it's finally catching up with me, might take a rest day tomorrow if I'm still feeling wrecked. The last few weeks training have been great so I suppose I shouldn't complain too much :).

    I've been getting knee pain in the bottom position, it only really started since I got my rehbands so today I trained without them and had virtually no pain, thought sleeves were meant to be good for your knees :confused:.


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


    Yep, body feels tired and broken, rest day it is so :).


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


    Wednesday 22nd of October.

    Halting snatch DL + power snatch + snatch balance.
    Bar x 2 sets
    30kg x 2 sets
    35kg x 4 sets

    Snatch
    30kg x 3
    40kg x 3
    50kg x 2
    55kg x 1
    60kg x 2, first one was fugly so went again, second wasn't too bad.
    63kg x 1
    66kg, miss x 2, right foot in a world of it's own again, really annoying me now :(
    54kg x 5 x 1

    Clean and jerk
    30kg x 3 x 1
    40kg x 2 x 1
    50kg x 1
    60kg x 1
    70kg x 1, felt heavy
    80kg, miss x 2, I actually clarked the second one WTF! :eek:
    65kg x 4 x 1

    Back squat
    60kg x 4
    80lg x 2
    100kg x 1
    110kg x 3 x 1

    Right, screw this weightlifting craic, I'm going back to crossfit :p.

    This article was on my FB feed earlier today, kinda appropriate :).
    I lost my technique, and now I'm upset

    And this one just now, ha ha.
    You Just Had a Crap Training Session. What Now?


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


    Thursday 23rd of October.

    Muscle snatch.
    Bar x 2 x 3
    30kg x 2 x 3
    37kg x 2 x 3
    42kg x 3 x 3

    Snatch balance.
    30kg x 3 x 2
    40kg x 4 x 2

    Snatch.
    30kg x 2 x 2
    40kg x 2 x 2
    50kg x 6 x 1

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

    Weighted pull ups.
    16kg x 2 x 3
    14kg x 3 x 2

    Felt much better today, it was a light session but snatches and clean and jerks were solid :).


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


    Sunday 26th of October.

    Snatch drops.
    Bar x 3 x 3
    30kg x 3 x 2

    Snatch balance.
    40kg x 4 x 2

    Snatch, 8x1 @ 92%
    40kg x 2 x 2
    50kg x 2 x 1
    55kg x 1
    60kg x 1
    63kg, all the misses :(, was meant to hit 8 singles at this weight but it wasn't happening today so dropped back to 60kg.
    60kg x 1, 1, miss, 1, 1, 1, miss, 1, 1, 1.

    Clean and jerk, 5x1 @ 92%
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    80kg x 1
    85kg x 5 x 1, these were really tough but I got through them, just :).

    Messed around doing handstand walks, bit of craic.


    Clean and jerks, not sure why the last 3 clips are small :confused:



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


    I was talking to another lifter the other day who said I should check the qualifying standards for the masters, I thought yeah as if I'd be good enough! Turns out I'm not far off, I'd need a total of 167kg, my current best in training is 162kg. The European Masters are on in Wales next June, how fcuking hardcore would that be :).


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


    Monday 27th of October.

    Drop snatch.
    Bar x 3 x 2
    30kg x 3 x 2

    Snatch Balance.
    30kg x 2 x 2
    40kg x 2 x 1
    45kg x 1
    50kg x 1
    55kg x 1
    60kg x 1

    I never noticed before but I seem to be jumping forward on these.

    Halting snatch DL + high pull + hang snatch + snatch.
    30kg x 3 sets
    40kg x 3 sets

    Snatch.
    45kg x 2 x 1
    50kg x 2 x 1
    55kg x 6 x 1

    Snatches were still off today, a few bad habits creeping back, need to start doing more positional work again.

    Clean and jerks.
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    68kg x 5 x 1.

    Front squats.
    40kg x 3
    60kg x 2
    75kg x 2
    83kg x 3 x 2


    Taper starts this week, then I have a pre comp prep on Saturday followed by a proper deload next week. I don't usually enjoy deloads but I'm happy for this one, don't think I could do another heavy week. The reduction in intensity means I can concentrate on positional work and get me back on track for the comp :).


  • Registered Users Posts: 36,329 ✭✭✭✭LuckyLloyd


    dylbert wrote: »
    I was talking to another lifter the other day who said I should check the qualifying standards for the masters, I thought yeah as if I'd be good enough! Turns out I'm not far off, I'd need a total of 167kg, my current best in training is 162kg. The European Masters are on in Wales next June, how fcuking hardcore would that be :).

    I'm a big believer that people training multiple times a week should aim for goals like this. Do it imo!!


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


    Tuesday 28th of October.

    Rolling everything bellow the waist, lots of hip mobility stuff, mini band glute activation thingamajig nastiness :D.
    My hip mobility in the bottom position has gone to sh1t lately so gonna do allot more stuff like this in warm up.

    Power snatch.
    30kg x 3 x 2
    40kg x 2 x 2
    45kg x 10 x 1, 90sec rest between sets.

    Power clean + power jerk.
    40kg x 3 x 1
    50kg x 2 x 1
    55kg x 8 x 1, 90sec rest between sets.

    Pull ups, 2 sets @ 80%
    9 - 7

    Handy one today, thank fcuk :D.


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


    Wednesday 29th of October.

    Rolling, hip and glute stuff, I'm already seeing a big improvement from doing this, hips are allot more open in the bottom position and my right knee isn’t collapsing in as much :).

    Snatch balance.
    Bar x 3
    30kg x 2 x 2
    40kg x 2 x 2
    50kg x 3 x 1

    Halting snatch high pull + hang snatch + snatch.
    Bar x 3 x 2
    30kg x 2 x 2
    40kg x 2 x 2

    Snatch.
    40kg x 2 x 1
    50kg x 2 x 1
    55kg x 8 x 1, 2min rest between.

    Clean and jerk.
    40kg x 2 x 2
    50kg x 2 x 2
    60kg x 1
    70kg x 6 x 1, 2 min rest between.

    Was planning on doing some glute bridges but was late and I was hungry :).


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


    Thursday 30th of October.

    More of the same, rolling, hips, glutes....

    Power snatch.
    30kg x 2 x 2
    40kg x 2 x 2
    42kg x 8 x 1, every 90s.

    Power clean + power jerk.
    30kg x 2 x 2
    40kg x 2 x 2
    52kg x 6 x 1, every 90s.

    Barbell glute bridges.
    40kg x 3 x 10.

    Rest day today :D.


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


    Saturday 1st of November.

    Catalyst Cup prep meet.

    Weighed in at 67.8kg.

    Snatches, 62 / 65 / 68x

    Clean and jerks, 84 / 88 / 90x


    Snatches went well, I warmed up to 60kg which felt easy, the 62 and 65 were probable the best snatches I've ever hit in competition, I lost my head a bit on the 68 and rushed the pull and lost the lift forward but think I'll have a better go next week.

    Clean and jerks weren't as good, 84 was OK but 88 felt heavy and I spent too long in the bottom position, took everything to stand out of it, luckily I made the jerk. My confidence was gone on the 90, it felt really heavy and I didn't finish the pull, I still managed to rack it but the weight was too far forward and I ended up on my knees. I reckon with a proper deload this week I have a better bash at it next Saturday.

    Fairly happy with how it went, 1kg comp PR in both lifts :). Looking forward too next week, everybody else lifted really good, hopefully we can bring the Catalyst Cup home to PTI.

    We stuck around after to hit some percentage work.

    Snatch.
    52kg 3 x 1

    Clean and jerk.
    75kg x 3 x 1

    Front squat.
    80kg x 3 x 2.


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


    Monday 3rd of November, week 13, deload :D.

    Was late getting started today so didn't have much time for rolling and mobility.

    Hang snatch and snatch pull stuff.

    Snatch.
    40kg x 3 x 2
    50kg x 2 x 2
    56kg x 2 x 1

    Clean and jerk.
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    75kg x 2 x 1

    Front squat.
    40kg x 3
    60kg x 2
    75kg x 2
    88kg x 2 x 1

    Today was good, still a bit tired after Saturday so the cleans and front squats felt heavy, snatches felt good though.

    For the first time I don't have to worry to much about my weight before a comp, I'm a well fed and hydrated 67.6kg this evening, bring on the ice cream :D.


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


    Tuesday 4th of November.

    Snatch.
    40kg x 4 x 2
    48kg x 4 x 1
    53kg x 2 x 1

    Clean and jerk.
    40kg x 3 x 2
    50kg x 2 x 1
    60kg x 2 x 1
    68kg x 1
    72kg x 2 x 1

    All good.


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


    Wednesday 5th on November.

    Rolling and mobility.

    Snatch.
    40kg x 4 x 1
    50kg x 3 x 1

    Clean and jerk.
    40kg x 3 x 1
    50kg x 2 x 1
    60kg x 1
    68kg x 3 x 1


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


    Thursday 7th of November.

    Spent a good 30mins rolling and stretching.

    Snatch.
    40kg x 4 x 1
    50kg x 5 x 1

    Clean and jerk.
    40kg x 3 x 1
    50kg x 2 x 1
    60kg x 1
    65kg x 5 x 1.

    That's the last lifting I'll do until the comp, might do some rolling and mobility later then go get a serious feed :D.

    Really excited about Saturday, there's 15 of us from PTI competing so should be a great buzz. There's great prizes for the top three male and female places but I'm not holding much hope that I'll place, the scoring system being used puts me a a big disadvantage.


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


    dylbert wrote: »
    the scoring system being used puts me a a big disadvantage.

    How so? What scoring system is being used?

    Good luck at the week end!


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


    DylanJM wrote: »
    How so? What scoring system is being used?

    Good luck at the week end!

    Its being worked out as a % of the Irish national records for each class, I'm 69 M1, so I'm being scored based off a 258 total which is the highest total of all the M1 weight classes. Pity I'm not a 62, the Irish record is only 100kg.

    I don't think the knew how scewed the Irish records where when deciding on the scoring.


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


    dylbert wrote: »
    Its being worked out as a % of the Irish national records for each class, I'm 69 M1, so I'm being scored based off a 258 total which is the highest total of all the M1 weight classes. Pity I'm not a 62, the Irish record is only 100kg.

    I don't think the knew how scewed the Irish records where when deciding on the scoring.

    Yeah it's going be difficult to use a scoring system like that in Ireland. Sinclair would probably be a fairer way of doing things.

    Sure look on the bright side, it's even worse for the 94's

    152/182/334

    :D


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


    DylanJM wrote: »
    Yeah it's going be difficult to use a scoring system like that in Ireland. Sinclair would probably be a fairer way of doing things.

    Sure look on the bright side, it's even worse for the 94's

    152/182/334

    :D

    I know, I'd say they'll use sinclair next time.

    I'm seriously considering trying to drop to 62 next year if the Irish record is only 100kg :).


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