Topic: Irish Beginner

[Jack]

Might be embarrassing but the snatches weren't really technique practice, per se. My best snatch is 55kgs. So 50kgs was a new pb for 3 reps. I'm not that well conditioned to doing the movements, as such I'm slow to warm-up, often by the time I get to my last few sets in snatch I'm quite tired.

Cillian, I hope I didn't come over the wrong way, you're doing great! And congrats with the new PB. It will only get better. Apologies for any misunderstanding.

Sjaak

[Cillian McNamara]

Cillian, I hope I didn't come over the wrong way, you're doing great! And congrats with the new PB. It will only get better. Apologies for any misunderstanding.

Sjaak

No need to apologise. Hopefully I'll be starting with 50 instead of finishing with 50 in the near future!

Cillian

[Cillian McNamara]

Saturday Training Session 2009-04-25

Started at 11:05
(All weights in kgs)

Stretching for about 10min

Clean and Jerk
(Following inclusive of warm-up)
Reps: 3,2,2,2,2,2,2
Weights: 50,60,65,70,75^,77.5,80*
Volume: 1005 Total reps: 15 Intensity: 67
*New 2 rep PB for Clean and Jerk
^Did a video of this one:

Beginner's Clean and Jerk, 75kg

-Why is it so hard to do multiple reps on clean and jerk? It makes me think I'm out of shape!

Clean pulls
Reps: 5,5,5,5,5
Weights: 70,75,80,85,90
Volume: 2000 Total reps: 25 Intensity: 80
-Should have jumped from 70 to 80 on the second set, or started at a higher weight.

Back Squats
Reps: 10,10,10
Weights: 100,110,110
Volume: 3200 Total reps: 30 Intensity: 106.67
-The 2nd and 3rd sets were tough!

Bench Press
Reps: 10,10,10
Weights: 60,65,70
Volume: 1950 Total reps: 30 Intensity: 65
-Suprised myself today. Hit 70 for ten.

Total Workout Volume: 8155 (9160 if I count Clean and Jerk as two exercises)
Total workout reps: 100 (115 if " ")
Total workout intensity: 81.55 (79.65 if " ")

Finished at 12:55
Duration 110 minutes

Duration was a bit longer this time as I took longer rests for the 3x10's on Bench and Squat. I should probably watch my rest times a bit more closely next week.

[Ross Miller]

Cillian,

I feel the same way about multiples on the clean and jerk.  Out of all the movements in wihich you lift a weight the clean and jerk expends the most energy.  Keep up the hard work!

Ross

[Cillian McNamara]

Cillian,

I feel the same way about multiples on the clean and jerk.  Out of all the movements in wihich you lift a weight the clean and jerk expends the most energy.  Keep up the hard work!

Ross

Thanks Ross. At least I'm not the only one who feels out of breath after them!

Cillian

[Cillian McNamara]

Monday Training Session 2009-04-27

Started at 17:20
(All weights in kgs)

Stretching for about 10min

Clean
Reps: 3,3,3,3,3,2,2
Weights: 60,65,70,75,80,85^,90
Volume: 1400 Total reps: 19 Intensity: 73.68
^Took a video of this:

Beginner's Clean 85kg

-Felt strong today. I wouldn't mind pointers on technique from my vids if anyone has the time :)

Jerk
Reps: 3,3,3,3,2,2
Weights: 65,70,75,80,85,90*
Volume: 1220 Total reps: 16 Intensity: 76.25
*90kgs is my max on Jerk and I did it twice.

Front Squat
Reps: 5,5,5,5,4
Weights: 80,85,90,95,100
Volume: 2150 Total reps: 24 Intensity: 89.58

Deadlift (with straps)
Reps: 5,5,5,4
Weights: 140,150,160,170
Volume: 2930 Total reps: 19 Intensity: 154.21
-Went all out to finish the routine. Put on the straps and decided to go heavy.

Total Workout Volume: 7700
Total workout reps: 78
Total workout intensity: 98.72

Finished at 19:15
Duration 115 minutes

[Jack]

Thanks for the vid Cillian, I do have some pointers. There is some slack in the pulling chain in the first stage of the pull when the bar is leaving the floor. You'll save energy if you first pull everything tight before your squeeze the bar off the floor. And, you bump the bar a bit forward just above the knees, jumping after it. If you drag the bar along the thighs, and force yourself not to jump forwarward, you'll again save energy, keeping the bar closer.

Your squatting is very good.

Sjaak

[Cillian McNamara]

Thanks for the vid Cillian, I do have some pointers. There is some slack in the pulling chain in the first stage of the pull when the bar is leaving the floor. You'll save energy if you first pull everything tight before your squeeze the bar off the floor. And, you bump the bar a bit forward just above the knees, jumping after it. If you drag the bar along the thighs, and force yourself not to jump forwarward, you'll again save energy, keeping the bar closer.

Your squatting is very good.

Sjaak

Next time I hit the gym I'll try to remember:
  Tighten up before the lift, no slack
  Drag not bump the bar against the legs
  Don't jump forward
  Keep bar closer

Thanks for the pointers