The Sultan Of Russian Swings

dylbert · 11-01-2015 02:23PM

Saturday 10th of January.

Snatch.
40kg x 3 x 2
45kg x 2 x 2
50kg x 2 x 1
55kg x 2 x 1
60kg x 1
64kg x 1
66kg miss x 2.

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1
88kg x 1.

Not a good day at the office yesterday, snatches were awful, hips were really tight and I wasn't moving my feet wide enough in the catch, bottom position was crap, clean's where pretty muck too

.

Trying yoga for the first time today, should be interesting

.

Alf Veedersane · 11-01-2015 02:40PM

dylbert wrote: »

Saturday 10th of January.Trying yoga for the first time today, should be interesting .

Just how good it is can depend on the instructor but I found the yoga I did great for hips (whether or not the fact it was hot yoga made any difference I don't know)

dylbert · 13-01-2015 12:27PM

Alf Veedersane wrote: »

Just how good it is can depend on the instructor but I found the yoga I did great for hips (whether or not the fact it was hot yoga made any difference I don't know)

It was really good, I enjoyed it, it was done at our gym so the instructor focused on things to help with weightlifting/crossfit, lots of hip and shoulder work.

dylbert · 13-01-2015 12:42PM

Monday 12th of January, week 7.

Bit of a change of pace for the last couple of weeks of this cycle, bit of a reduction in volume and increased intensity. Will be going for heavy singles and then back off reps on Monday, Wednesday and Saturday.

A - Snatch.
40kg x 3 x 2
45kg x 2 x 2
50kg x 2
55kg x 1
60kg x 1
64kg x 1
66kg miss x 1, + 1
68kg miss x 2
56 x 4 x 1

B - 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
88kg miss x 1
73 x 3 x 1

C - Front squat.
40kg x 3
60kg x 2
75kg x 2
85kg x 3 x 2

D - Twisting side planks
3 x 10L + 10R, 45sec rest

E - Barbell roll outs, snatch grip.
3 x 12

Footwork was a mess again today, gonna start working in snatch balances at the start of the session to see if that helps.

dylbert · 15-01-2015 09:48PM

Thursday 15th of January.

Training's been a sh1t buzz lately, I haven't been enjoying it at all, which meant I wasn't motivated enough to keep on top of mobility, which meant training was getting worse, tis a vicious circle. Didn't bother logging the last few days cause I just wanted to forget them. Been a good while since I've had a bad run, forgot how head wrecking it can be.

Spent an hour with the foam roller and hockey ball last night trying to get my hips working again.

A - Muscle snatch.
Bar x 3
30kg x 3
35kg x 2
40kg x 2
45kg x 3 x 1

B - Snatch balance.
Bar x 2 x 2
30kg x 2 x 2
40kg x 4 x 1

C - Snatch.
30kg x 2 x 2
35kg x 2 x 2
40kg x 2 x 1
45kg x 5 x 1

D - Clean and jerk.
30kg x 2 x 2
40kg x 2 x 2
50kg x 2 x 1
55kg x 4 x 1

E1 - Ring pull ups x 8
E2 - 100m row sprints
2 min rest x 4 rounds

Lighter session today so I was able to slow things down a bit and work on hitting positions, everything felt much better

.

dylbert · 18-01-2015 01:59PM

Saturday 17th of January.

Warmed up with snatch drops, snatch balances and tall snatches.

Snatch.
40kg x 3 x 2
45kg x 3 x 2
50kg x 2 x 2
55kg x 2 x 1
60kg x 1
64kg x 1
66kg x 1, +2 misses
68kg miss x 2
56kg x 4 x 1

Footwork was off on 64 and 66 but managed to save them, snatches felt allot better today, the back off reps at 56 were solid.

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
88kg miss x 1
72kg x 3 x 1

Big improvement today, I was struggling to clean 70 on Wednesday. Think I over extended a bit on the 85 and the bar crashed down on me.

Front squat.
Bar x 5
40kg x 3
60kg x 2
80kg x 1
90kg x 1
95kg x 1
100kg x 1
103kg miss.

I'm a happier man after that, hopefully things keep improving during the week and I can get back to where I was before Christmas

.

dylbert · 20-01-2015 09:15AM

Monday 19th of January, Week 8.

A - Snatch balance.
Bar x 3
30kg x 2 x 3
35kg x 3 x 2
40kg x 4 x 1

B - 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, +2 F.
68kg miss
60kg x 4 x 1, +2 F.

Snatches were good up to 60kg then started having footwork issues.

C - Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
75kg x 1
68kg x 3 x 1

Legs were tired and weak today so left it a 75kg.

D - Back squat.
Bar x 5
40kg x 3
60kg x 3
75kg x 3 x 3

E - TGU's, sit up portion only.
16kg x 3 x 10L+10R

dylbert · 21-01-2015 08:45AM

Tuesday 20th of January.

A – Power snatch.
30kg x 2 x 3
40kg x 2 x 2
45kg x 2 x 2
50kg x 5 x 1

B – Power clean + power jerk.
30kg x 2 x 3
40kg x 2 x 2
50kg x 2 x 1
60kg x 5 x 1

C 1 – Kettlebell swings @ 32kg x 15
C2 – Dumbbell push press @ 12.5kg x 15
3 Rounds, kick a man when he’s down

.

dylbert · 24-01-2015 11:53AM

Thursday 22nd of January.

A - Snatch balance.
Bar x 2 x 3
30kg x 3 x 2
40kg x 3 x 2

B - Snatch.
30kg x 2 x 2
40kg x 2 x 2
45kg x 2 x 1
50kg x 2 x 1
55kg x 1
60kg x 1
63kg x 1
66kg x 1, + 1 miss
68kg, miss x 2
56kg x 4 x 1

C - Clean and jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x
70kg x 1
75kg x 1
80kg x 1
85kg, miss x 1
68kg x 4 x 1

D - Front squat.
40kg x 4
60kg x 3
70kg x 2
80kg x 3 x 2

dylbert · 25-01-2015 11:27PM

Saturday 24th of January.

A- Snatch balance.
Bar x 2 x 3
30kg x 2 x 3
40kg x 2 x 2
45kg x 2 x 1
50kg x 2 x 1

B - Snatch.
30kg x 3 x 2
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, + 1 miss
68kg miss x 2
60kg x 4 x 1

C - Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1
88kg miss x 1
76kg x 3 x 1

D - Back squat.
40kg x 5
60kg x 3
75kg x 3
85kg x 3 x 3

Really trying to get my feet to move wider in the catch position, was looking better at the lighter weights but they're defaulting to a narrow stance when it gets heavy, bit of progress I suppose.

dylbert · 28-01-2015 08:26AM

Monday 26th of January.

Snatch balance.
Bar x 2 x 3
30kg x 2 x 2
40kg x 2 x 2
45kg x 3 x 2

Snatch.
30kg x 2 x 2
40kg x 2 x 2
45kg x 2 x 1
50kg x 2 x 1
55kg x 1
60kg x 1
63kg miss x 2
55kg x 4 x 1

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 1
70kg x 1
75kg x 1
67kg x 3 x 1

Front squat.
40kg x 5
60kg x 3
75kg x 2 x 2

dylbert · 28-01-2015 08:30AM

Tuesday 27th of January.

A - Snatch balance.
Bar x 2 x 3
30kg x 3 x 2
40kg x 4 x 1
45kg x 4 x 1
50kg x 2 x 1

B - Power snatch.
30kg x 3 x 2
40kg x 2 x 2
45kg x 5 x 1

C - Power clean + power jerk.
30kg x 2 x 2
50kg x 2 x 1
55kg x 5 x 1

D1 - Pull ups x 10
D2 - Box jumps x 7 @ 32"
3 Rounds.

dylbert · 28-01-2015 09:59PM

Wednesday 28th of January.

A - Snatch balance.
Bar x 2 x 3
30kg x 2 x 2
40kg x 4 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, + 2 misses.
55kg x 1, + many more misses

60kg miss x 2
50kg x 3, yet more missed lifts.

C - Clean and jerk.
30kg x 2 x 2
40kg x 2 x 1
50kg x 1
60kg x 1
70kg x 1
75kg x 1, felt really heavy.
80kg miss x 1, I failed this in my head before I even gripped the bar.
65kg x 3 x 1

D - Back squat.
40kg x 5
60kg x 3
75kg x 2 x 2

E - Toes to bar x 3 x 10

Just when you think things can't get worse

. I'm putting this sh1t run down to two things, being up to my eyes and stressed out in work, I'm having to do extra hours to keep up and giving up caffeine, caffeine withdrawals hit me bad, real bad! Gonna rest up the next two days and eat all the food in sight and hope training goes better on Saturday.

On a brighter note, I'm off on holidays in three weeks

, cant come quick enough.

dylbert · 31-01-2015 09:38PM

Saturday 31st of January.

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

Mid hang high pull + hang snatch.
Bar x 3 x 2
30kg x 3 x 1

High pull + snatch.
40kg x 3 x 1
45kg x 3 x 1

Snatch.
50kg x 2 x 1
55kg x 2 x 1
60kg x 1
63kg, miss x 1
55kg x 1
60kg x 1
63kg x 1
66kg, miss x 2
57kg x 3 x 1

Tall clean.
Bar x 3
30kg x 3 x 2
40kg x 3 x 1

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
88kg, miss x 1
78kg x 3 x 1

Front squat.
40kg x 4
60kg x 3
75kg x 3
85kg x 2 x 2

That went a tad better

.

dylbert · 02-02-2015 08:55PM

Monday 2nd of February.

Snatch balance.
Bar x 2 x 2
30kg x 2 x 2
40kg x 3 x 1
45kg x 3 x 1

Mid hang high pull + mid hang snatch.
Bar x 3
30kg x 3
35kg x 3

High pull + snatch.
40kg x 3 x 1
45kg x 3 x 1

Snatch.
50kg x 3 x 1
53kg x 6 x 1

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

Front squat.
40kg x 4
60kg x 3
75kg x 2
83kg x 3 x 1

No missed lifts, actually enjoyed training today

.

dylbert · 03-02-2015 09:01PM

Tuesday 3rd of February.

Power snatch.
40kg x 4 x 1
45kg x 6 x 1

Power clean + power jerk.
40kg x 2 x 2
50kg x 2 x 1
55kg x 4 x 1

Power clean + push press x 6 @ 45kg
Broad jumps x 6
4 rounds.

Think I'm getting back into the swing of things!

dylbert · 08-02-2015 09:46PM

Wednesday 4th of February.

Snatch balance.
Bar x 2 x 3
30kg x 3 x 2
40kg x 4 x 1
45kg x 4 x 1

Snatch.
40kg x 2 x 1
50kg x 2 x 1
55kg x 6 x 1

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
70kg x 5 x 1

Back squat.
Bar x 5
40kg x 3
60kg x 2
80kg x 1
95kg x 1
105kg x 3 x 2, holy sh1t these were heavy.

dylbert · 08-02-2015 09:57PM

Friday 8th of February.

Snatch balance.
30kg x 3 x 2
40kg x 2 x 2
45kg x 4 x 1

Hang high pull + hang snatch.
Bar x 3 x 1
30kg x 3 x 1

High pull + snatch.
40kg x 3 x 1
45kg x 3 x 1

Snatch.
50kg x 3 x 1
55kg x 2 x 1
57kg x 6 x 1

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

Front squat.
40kg x 4
60kg x 2
80kg x 1
90kg x 1
95kg x 1, weak sauce :P.

This week was allot better, no missed lifts and I'm starting to hit positions better again. Think its a full deload next week and then go heavy on Saturday.

dylbert · 09-02-2015 10:24PM

Monday 9th of February.

Had to work up to a snatch and clean and jerk single @ 85%.

Snatch balance.
Bar x 2 x 3
30kg x 2 x 2
40kg x 4 x 1

High pull + snatch
30kg x 3
40kg x 3
45kg x 3

Snatch.
50kg x 2
55kg x 2
58kg x 1
60kg x 1

Tall clean + hang clean.
30kg x 4

Clean and jerk.
40kg x 3
50kg x 2
60kg x 1
70kg x 1
75kg x 1
78kg x 1, sneaky press out

Clean and jerks, you can see how my poxy feet don't like moving!

dylbert · 12-02-2015 11:16AM

Wednesday 11th of February.

Same deal as Monday, have to build to 85% on both lifts.

Snatch balance.
Bar x 1 x 3
30kg x 2 x 3
40kg x 4 x 1

High pull + snatch.
Bar x 2 x 3 (from hang)
30kg x 3 x 2 (from hang)
40kg x 1 x 3
45kg x 1 x 3

Snatch.
50kg x 1
55kg x 1
58kg x 1
60kg x 1

Tall clean + hang clean.
30kg x 3 x 2
40kg x 3 x 1

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

Cleans felt seriously heavy so left it at 75.

Good session, happy days

.

dylbert · 31-05-2015 10:51AM

Been toying with the idea of starting to log here again. I was away in March and traing wasn't going well so took nearly a month off. Between being really buisy in work and not enjoying training for a while I just didn't bother logging when I got back. My liftings getting allot better now and I'm finding it hard to keep track of my numbers so gonna try keep this going again.

Competed in the Lienster Open on Friday, went 4/6 at 67.6 BW.

Snatches 64, 67x, 69
Clean and jerk 84, 87, 89x

Competition snatch and total PR's

I'm starting a new 10 week strength cycle tomorrow, lots of high volume squatting and pressing with lots of bodybuilding style accessory work, I'm scared :0 walking could be a problem for the next week or so

Alf Veedersane · 31-05-2015 12:17PM

I'll get the fatted calf

dylbert · 31-05-2015 01:58PM

Alf Veedersane wrote: »

I'll get the fatted calf

I'll light the BBQ!

dylbert · 31-05-2015 03:54PM

Lifts from Friday.

dylbert · 01-06-2015 02:31PM

Monday 1st June, week 1

A - Back Squats 3 x 10 @ 85kg

B - Block Snatch (mid thigh) 3 x 3 @ 46kg, 2 x 3 @ 48kg

C - Halting Snatch DL (hip) 3 x 3 @ 60kg

D - OHS 5 x 3 @ 56kg

Here come the DOMS!

dylbert · 02-06-2015 08:43PM

Tuesday 2nd June.

A - Split jerk BTN 5 x 3 @ 70kg

B - Push press 5 x 5 @ 57kg

C - Jerk dip squats 3 x 5 @ 80kg

3 Rounds of,
D1 - DB strict press x 6 @ 15kg's
D2 - DB arnold press x 12 @ 6 kg's
D3 - Lateral raises x 25 @ 2kg's

3 Rounds of,
E1 - Weighted dips x 6 @ +5kg
E2 - Kettlebell rope Curls x 12 @ 12kg
E3 - Band pushdouns x 25 (Blue band)

dylbert · 03-06-2015 08:45PM

Wednesday 3rd June.

A -Back squat 5 x 5 @ 98kg, Jebus wept

B - Block cleans 5 x 3 @ 60kg

C - Clean DL 3 x 3 @ 78kg

D - SLDL 3 x 5 @ 78kg

dylbert · 05-06-2015 08:47AM

Thursday 4th June.

A – Power snatch 4 x 3 @ 44kg

B – Power clean 4 x 3 @ 55kg

C – Power jerk 4 x 3 @ 55kg

D – Snatch high pull 3 x 3 @ 53kg

3 rounds of,
E1 – Bench press, 1 x 6 @ 50kg, 2 x 6 @ 55kg
E2 – Dumbbell bench press x 12 @ 15kg
E3 – Dumbbell flyes x 25 @ 6kg

3 rounds of,
D1 – Pendlay row x 6 @ 60kg
D2 – Hammer grip pull ups x 12
D3 – Dumbbell bent over row x 25 @ 15kg

That was tough, not used to all this volume, killer DOM’s all week.

dylbert · 07-06-2015 01:08PM

Saturday 6th of June.

A - Back squats 2 x 3 @ 104kg, 1 x 3 @ 102kg, 5 x 3 @ 100kg

B - Snatch 2 x 3 @ 50kg, 3 x 2 @ 54kg

C - Clean and jerks 2 x 3 @ 65kg, 3 x 2 @ 70kg, legs were well and truly banjaxed now!

D - Snatch pulls 3 x 3 @ 71kg

Back squats were ment to be 104kg for 8 x 3 but I had to drop some weight just to get through the sets, not sure if I'm loving or hating this cycle, legs are fooked!

dylbert · 08-06-2015 08:04PM

Monday 8th of June, week 2.

A - Back squats 3x10 @ 91kg

B - Mid thigh block snatch 2x3 @ 46kg, 3x3 @ 50kg

C - Halting snatch DL 1x3 @ 57kg, 2x3 @ 60kg

D - OHS 2x3 @ 46kg, 3x3@ 50kg

Knackered tired today, don't know why, I got plenty of rest and food over the weekend, snatches were a disaster too!

The Sultan Of Russian Swings

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