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The Sultan Of Russian Swings

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  • Registered Users Posts: 24,607 ✭✭✭✭Alf Veedersane


    Had to facepalm myself.

    I was thinking I'd be happy with a 100kg total when I'm 62.

    Years old.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


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

    You've have the makings of a world champion powerlifter my friend...


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Hanley wrote: »
    You've have the makings of a world champion powerlifter my friend...

    I don't get cha?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    dylbert wrote: »
    I don't get cha?

    They're great at picking weight classes for records!

    ...at least in Ireland.


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Hanley wrote: »
    They're great at picking weight classes for records!

    ...at least in Ireland.

    Ah right, it would also make it handier to qualify for the euros :).


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


    I REALLY hope that they aren't going by the records on the Weightlifting Ireland Website....as they are out of date by years!!


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    gymfreak wrote: »
    I REALLY hope that they aren't going by the records on the Weightlifting Ireland Website....as they are out of date by years!!

    Went off sinclair in the end.


  • Registered Users Posts: 393 ✭✭ninamc


    Hope you're having a good day :)


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    ninamc wrote: »
    Hope you're having a good day :)

    Thanks, it was a great day!

    We won the the shield and placed 1st and 2nd in the men's and 2nd ladies :D.

    I went 62/88/150 @ 68kg.

    Not a good day on the platform for me, I was hoping for 68/90.
    Snatch warm up went really well, I was hitting my positions but it all went pear-shaped on the platform, I hit a messy 62kg and then missed 65kg twice, just forgot what I was at :eek:.

    Clean and jerks went slightly better, opened with 85kg, I pulled it really high and the bar crashed on me knocking me on my arse :), we decided to go 85kg again just to make sure I made a total. Second attempt was perfect and 88kg was solid, I reckon I would have made 90kg no problem had things gone different.

    I learned allot on Saturday, I'm still a total newbie when it comes to competing, need to do as many comps as I can next year to get more comfortable at it, try get my comp lifts looking more like my training lifts.

    Bit of a transition week then starting a strength cycle next week, looking forward to a change in training. Might look at doing a comp this side of Christmas if one comes up.


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Monday 10th of November.

    A - Mini band glute activation

    B - Back squat
    Bar x 6
    40kg x 4
    60kg x 3
    70kg x 4 x 6

    C - Push press
    Bar x 6
    40kg x 4
    45kg x 4 x 6

    D - Clean DL
    40kg x 5
    60kg x 4
    80kg x 3
    90kg x 3 x 5, thumb mash :P

    Feels strange doing a session with no snatch or clean and jerks.


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  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Tuesday 11th of November.

    All the leg and arse DOMS today :eek:, my body's not used to a set having any more than 1 rep :D.

    A - OHS
    Bar x 5
    30kg x 4
    40kg x 3 x 5

    B - Heaving snatch balance.
    Bar x 3
    30kg x 3
    40kg x 3
    50kg x 4 x 3

    C - High hang power snatch.
    Bar x 3
    30kg x 3
    35kg x 3 x 3

    D - Pendlay rows.
    60kg x 4 x 6

    E - Dips max x 3
    15, 11, 8.


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Wednesday 12th of November.

    DOM DOM DOM DOM DOMS!

    A - Front squats.
    Bar x 5
    40kg x 3
    50kg x 4 x 5

    B - Split jerks.
    Bar x 3
    40kg x 3
    50kg x 4 x 3

    C - Snatch DL.
    40kg x 6
    60kg x 4 x 6

    That'll do for today :).


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Thursday 13th of November.

    A - OHS.
    Bar x 5
    30kg x 3
    40kg x 3
    50kg x 4 x 4

    B - Snatch drops.
    Bar x 2
    30kg x 2
    35kg x 4 x 2
    38kg x 1
    40kg x 1
    43kg x 1
    45kg x F

    B - Hang snatch high pull + hang power snatch.
    Bar x 2 x 1
    30kg x 2 x 1
    40kg x 3 x 1
    45kg x 1
    50kg x 1
    55kg x 1
    60kg x 1
    62kg x 1

    I wasn't supposed to go heavy on the hang stuff but I was feeling good so thought feck it :). Snatch drops get scary when you add weight, gotta be quick!


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Saturday 15th of November.

    Snatch from high hang + mid hang + floor.
    30kg x 4 x 1
    40kg x 4 x 1

    Snatch.
    45kg x 4 x 1
    50kg x 3 x 1
    55kg x 2 x 1
    60kg x 1
    63kg x 1
    66kg x 1
    68kg, f x 2
    68lg x 1
    71kg, f x 2, PR attempt.

    Clean and jerk.
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    70kg x 1
    80kg x 1
    87kg x 1
    90kg x 1
    93kg x 1 + F, got the clean but just missed the jerk, +1kg clean PR :D.

    Clean PR and snatch PR attempt, happy days :), cant wait to start the new cycle on Monday.
    3 more people are joining the full time weightliting program so that makes 7 of us now :).
    Went to Hogs and Heifers for post training feed, I unwittingly managed to order the vegetarian burger :eek:, it was nice and all but it just wasn't cow:pac:.


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Monday 17th of November, week 1.

    A - Snatch.
    40kg x 3 x 2
    45kg x 2 x 2
    50kg x 3 x 2

    B - Snatch pull.
    50kg x 1 x 3
    63kg x 3 x 3

    C - Snatch DL.
    63kg x 3 x 3

    D - Front squats.
    Bar x 5
    40kg x 4
    60kg x 3
    77kg x 5 x 3

    E - GHD sit ups, weighted.
    +6kg x 3 x 8
    Never done these with weight before so kept it fairly light


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Tuesday 18th of November

    A - Muscle snatch + OHS
    Bar 1+2, 2 sets
    30kg 1+2, 2 sets
    40kg 1+2
    45kg 1+2
    50kg 1+2
    53kg F
    I made a tit of these, was ment to be muscle snatch + snatch balance :confused:

    B - OHS
    Bar x 5
    30kg x 5
    40kg x 2
    50kg x 1
    60kg x 1
    70kg x 1
    56kg x 2 x 2

    C - Power clean + power jerk
    30kg x 3 x 2
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    67kg x 5 x 1

    D1 - TGU's 3 + 3 @ 12kg
    D2 - Pull ups, 8-7-7
    3 rounds

    First time doing TGU's, they're tricky feckers :).
    I think all the mobility work is paying off, my bottom positions getting much better :D.



  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Wednesday 19th of November.

    A - Clean and jerk.
    40kg x 2 x 2
    50kg x 2
    60kg x 2
    65kg x 3 x 2

    B - Clean pulls.
    75kg x 3
    85kg x 3 x 3

    C - Clean DL.
    93kg x 3 x 3

    D - Back squats.
    Bar x 5
    40kg x 3
    60kg x 3
    80kg x 3
    90kg x 3
    100kg x 5 x 3,
    I got the fear on the first two sets :eek:, one of my goals this year was a double BW back squat, gonna really push for it this cycle.

    E - Weighted planks.
    15kg x 30secs x 4 sets.
    One of the lads decided to sit on me for the 3rd set so was more like 60kg :P.


  • Registered Users Posts: 393 ✭✭ninamc


    dylbert wrote: »
    Wednesday 19th of November.


    D - Back squats.
    Bar x 5
    40kg x 3
    60kg x 3
    80kg x 3
    90kg x 3
    100kg x 5 x 3,
    I got the fear on the first two sets :eek:, one of my goals this year was a double BW back squat, gonna really push for it this cycle.

    E - Weighted planks.
    15kg x 30secs x 4 sets.
    One of the lads decided to sit on me for the 3rd set so was more like 60kg :P.

    Just curious, what's your PB on back squats now?


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    ninamc wrote: »
    Just curious, what's your PB on back squats now?

    130kg, that was two months ago weighing about 71kg, current BW is around 67kg so need to hit 134ish. This strength cycle runs for 5 weeks so it's worth a bash:).


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Thursday 20th of November.

    30min of rolling and mobility.

    A - Split jerk.
    Bar x 3 x 2
    40kg x 2 x 2
    60kg x 2
    70kg x 1
    80kg x 1
    85kg x 1
    90kg x 1
    96kg miss x 2
    96kg x 1
    98kg miss x 1
    98kg x 1, 3kg PR :D.

    B - 2 Position snatch, floor + mid hang.
    Bar x 3
    30kg x 3
    38kg x 3
    42kg x 3

    C - 2 Position clean, floor + mid hang.
    30kg x 3
    40kg x 3
    50kg x 3
    56kg x 3

    D - Push press.
    Bar x 5
    40kg x 3
    50kg x 2
    60kg x 4 x 5, push press sucks :(.

    Second time lucky ;), dip and drive was a little forward and I could have reached my front foot a bit more but who cares, 98kg baby :D.



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  • Registered Users Posts: 24,607 ✭✭✭✭Alf Veedersane


    Where's your C&J PR at?


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Where's your C&J PR at?

    92, I cleaned 93 last Saturday but missed the jerk.


  • Registered Users Posts: 24,607 ✭✭✭✭Alf Veedersane


    dylbert wrote: »
    92, I cleaned 93 last Saturday but missed the jerk.

    When's the next test due? Looking good for a PR....

    But I've probably just jinxed it.


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    When's the next test due? Looking good for a PR....

    But I've probably just jinxed it.

    Don't worry I'm not superstitious :).

    On this program we max out most Saturdays but its approached as a max for the day rather than a PR attempt, if I get up around 90% then that's good.
    We'll probably test proper in 10 weeks at the end of this cycle.


  • Registered Users Posts: 24,607 ✭✭✭✭Alf Veedersane


    dylbert wrote: »
    Don't worry I'm not superstitious :).

    On this program we max out most Saturdays but its approached as a max for the day rather than a PR attempt, if I get up around 90% then that's good.
    We'll probably test proper in 10 weeks at the end of this cycle.

    Interesting! So is it just a test on the day or do you purposely keep it below actual PR level more often than not?


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Interesting! So is it just a test on the day or do you purposely keep it below actual PR level more often than not?

    We go for a max but it best not to think of it as a test or PR attempt. It's kind of a physiological thing, if you go in every Saturday looking for a PR then you'll leave the gym pissed off 95% of the time. We look at it as a max for that particular day, if your lifting well and get to 90% of your PR then that would be a decent session, getting close to a PR would be a good session and a PR would be a great session :). You'll get bad day's were you get nowhere near a PR but at least you know you'll have another go the next week.


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Saturday 22nd of November.

    Snatch
    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, miss x 1
    66kg x 1
    68kg, miss x 3
    60kg x 3 x 1

    Clean and jerk.
    40kg x 2 x 2
    50kg x 2 x 1
    60kg x 1
    70lg x 1
    80kg x 1
    86kg x 1
    89kg, clean x 1, missed the jerk
    78kg x 3 x 1

    I was supposed to do front squats and core work to but was pushed for time so had to leave them.

    I think I have a spot of patellar tendinitis in my left knee :(, it flared up bad after training on Thursday and was really sore on Friday. I spent Friday evening rolling, stretching and icing, then the same Saturday morning. During training I kept rolling and stretching between lifts, it seems to have eased off and I was able to get through the session. Gonna keep rolling and icing and see how I get on, if it gives me more bother I might have to back off training a bit, fingers crossed its not too bad.


  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Monday 24th of November.

    A - OHS.
    Bar x 5
    40kg x 3
    60kg x 2
    70kg x 1
    77kg x 1
    82kg x 1
    85kg x 1
    87kg x 1, +1kg PR :D.

    B - Muscle snatch.
    30kg x 3 x 3
    40kg x 3 x 1
    45kg x 1
    50kg x 1
    52kg x 1
    54kg x 1
    56kg, miss.

    C - Power snatch.
    30kg x 2 x 2
    40kg x 2 x 2
    45kg x 2 x 1
    50kg x 2 x 1
    53kg x 4 x 1

    D1 - Broad jumps x 10
    D2 - Pull ups @ 90% effert (9, 8, 8)
    3 Rounds.

    Really good session, was worried about my knee acting up but it seems to be holding out OK, I've been rolling and stretching the sh1t out of my legs and icing my knee since Saturday which looks like it working :).

    87kg OHS.



  • Registered Users Posts: 24,607 ✭✭✭✭Alf Veedersane


    Plenty deeper than the previous PR too!

    Nice!


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  • Registered Users Posts: 1,552 ✭✭✭dylbert


    Tuesday 25th of November.

    A - Muscle snatch.
    Bar x 5
    30kg x 2 x 2
    40kg x 2 x 1
    45kg x 2 x 1

    B - Snatch.
    30kg x 2 x 2
    40kg x 2 x 2
    45kg x 2 x 1
    50kg x 2 x 1
    55kg x 4 x 1

    C - Snatch pulls.
    55kg x 3
    62kg x 3
    67kg x 3 x 3

    D - Snatch DL.
    72kg x 3 x 3

    E - Front squats.
    Bar x 5
    40kg x 3
    60kg x 3
    70kg x 3
    80kg x 5 x 3

    F - Dumbbell Side Bends.
    30kg 8+8 x 3

    Another great session today :). Was really worried about the knee again today, front squats were going to be the real test but it seems to be OK, happy days :D. Snatches felt really good, probably the best I'v moved in a long time.


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