Topic: Irish Beginner

[Cillian McNamara]

Tuesday Training Session 2009-07-14

Started at 17:35
(All weights in kgs)

Stretching for about 10min

Clean & Jerk
Reps: 2,2,1,1,1,1,1,1,1
Weights: 70,70,80,85,85,85,85,85,85
Volume: 870 Total reps: 11 Intensity: 79.09
-Getting it back little by little

Clean Pulls
Reps: 5,4,3,3,3
Weights: 70,80,90,95,95
Volume: 1510 Total reps: 18 Intensity: 83.89
-Still need to drive more with the legs and use less arms

Front Squat
Reps: 5,4,3,3,3,3
Weights: 70,80,90,95,95
Volume: 1510 Total reps: 18 Intensity: 83.89
-Getting a bit better, didn't feel as heavy.

Total Workout Volume: 3890
Total workout reps: 47
Total workout intensity: 82.77

Finished at 18:40
Duration 65 minutes
BW after WO: 86.1kgs

-Talked with Harry Leech after training today. He said that he'll let me continue on with my own training until after I compete at the Leinster Open on the 25th of July. He said he'll try and help out with a few technical points but nothing major until after the competition. Then after the comp he's workout a technique based program for me which will involve smaller weights and him shouting at me!

[Cillian McNamara]

Thursday Training Session 2009-07-16

Started at 17:40
(All weights in kgs)

Stretching for about 10min

Snatch
Reps: 3,{9x2}*
Weights: 40,50,55,55,{6x50}
Volume: 1040 Total reps: 21 Intensity: 49.52
*One from a hang then one from the floor (as instructed by Harry)
-Harry had me try a slightly closer grip. Also told me focus on a point on the wall opposite and keep looking at it so as stop my head moving around.
-Also told me to rotate me elbows so that they bend like an upright row as opposed to a bent over row if you know what I mean.

Snatch Pulls
Reps: 5,5,4,4,3
Weights: 50,50,55,60,65
Volume: 1155 Total Reps: 21 Intensity: 55
-All the same points as above still apply.
-Also pull slow to knee level then fast.

Drop Squat
Reps: 5,{5x3}
Weights: 40,50,{4x55}
Volume: 1010 Total Reps: 20 Intensity: 50.5
-Keep elbows directly under barbell. Focus on point opposite. Be fast under the bar, don't rely on a strong drive with the arms.

Total Workout Volume: 3205
Total workout reps: 62
Total workout intensity: 51.69

Finished at 18:55
Duration 75 minutes
After training bodyweight: 85.1kgs

Harry was giving me instruction today, which was great. Lots of very helpful pointers especially on the snatch.

[Cillian McNamara]

Saturday Training Session 2009-07-18

Started at 10:10
(All weights in kgs)

Stretching for about 10min

Clean
Reps: 3,2,1,1,1,1,1,1,1
Weights: 60,80,85,90,90,90,90,90,90
Volume: 965 Total reps: 12 Intensity: 80.42
-Laura pointed out that I should try to drive immediately out of the bottom position and not sit in it.

Split Jerk
Reps: 3,2,1,1,1,1,1*,F,1
Weights: 60,80,85,90,90,90,90,90,90
Volume: 875 Total reps: 11 Intensity: 79.55
*Bit of a press out here.
F: The weight hit the ground, couldn't hold it.
-Need to tighten up the core\abs more, I'm a bit unsteady.

Back Squat
Reps: 5,3,3,3,3,3
Weights: 80,100,110,110,110,110
Volume: 2020 Total reps: 20 Intensity: 101

Total Workout Volume: 3860
Total workout reps: 43
Total workout intensity: 89.77

Finished at 11:45
Duration 95 minutes
BW after WO: 85.4kgs

Getting some of my back squat strength back.

[Cillian McNamara]

Tuesday Training Session 2009-07-21

Started at 17:35
(All weights in kgs)

Stretching for about 10min

Snatch
Reps: 3,2,2,1,1,1,1,1,1
Weights: 40,50,55,60,60,60,60,60,65*
Volume: 695 Total reps: 13 Intensity: 53.46
*Personal Best!
-Felt much stronger with the closer grip so decided to give 65 a go and got it.

Snatch Pulls
Reps: 4,3,3,3,3
Weights: 60,65,65,70,70
Volume: 1050 Total Reps: 16 Intensity: 65.63
-Went a bit heavier on my pulls.

Overhead Squat
Reps: 4,4,3,3,3
Weights: 50,55,60,65,65
Volume: 990 Total Reps: 17 Intensity: 58.24
-Tough enough!

Total Workout Volume: 2735
Total workout reps: 46
Total workout intensity: 59.46

Finished at 18:30
Duration 55 minutes
After training bodyweight: 85.5kgs

Very happy with the training today.

[Cillian McNamara]

Wednesday Training Session 2009-07-22

Started at 17:30
(All weights in kgs)

Stretching for about 10min

Clean & Jerk
Reps: 2,2,1,1,1
Weights: 60,70,80,84,84
Volume: 508 Total reps: 7 Intensity: 72.57

Front Squat
Reps: 5,3,3,1,1
Weights: 60,80,90,90,90
Volume: 990 Total reps: 13 Intensity: 76.15

Total Workout Volume: 1498
Total workout reps: 20
Total workout intensity: 74.9

Finished at 18:10
Duration 40 minutes
BW after WO: 86.2kgs

-Went for a light short session under Harry's instruction today, due to having my first competition this Saturday the 25th.

[Pete_Stewart]

Cillian,

Good luck with the comp. Your lifts will soon be flying up under Harry's instruction and the banter with the rest of the Hercules crew.

Cheers,

Pete

[Cillian McNamara]

Thanks for the support Pete.

[Cillian McNamara]

Thursday Training Session 2009-07-23

Started at 17:40
(All weights in kgs)

Stretching for about 10min

Snatch
Reps: 3,2,1,1
Weights: 40,50,56,56
Volume: 332 Total reps: 7 Intensity: 47.43

Front Squat
Reps: 5,1,1,1,1
Weights: 60,80,84,84,84
Volume: 636 Total reps: 9 Intensity: 70.67

Total Workout Volume: 968
Total workout reps: 16
Total workout intensity: 60.5

Finished at 18:20
Duration 40 minutes
BW after WO: 85.2kgs

-Another light session today. Went up to my opener in the Snatch and then went up to my opening clean and jerk weight in the Front Squat.