Topic: Irish Beginner

[Cillian McNamara]

Wednesday Training Session 2009-06-17

Started at 17:10
(All weights in kgs)

Stretching for about 10min

Snatch
Reps: 3,2,1,1,1,1,1,1,1
Weights: 40,50,55,57.5,60,60,60,60,60
Volume: 632.5 Total reps: 12 Intensity: 52.70
-Very happy with these this session. Nearly back where I was with the snatch. Though 60 still feels a great deal heavier than it did before.

Snatch Pulls
Reps: 5,5,4,4,4
Weights: 50,60,65,65,65
Volume: 1330 Total Reps: 22 Intensity: 60.45

Drop Snatch
Reps: 5,4,3,3,3*
Weights: 50,55,60,60,60
Volume: 1010 Total Reps: 18 Intensity: 56.11
*Did Overhead squat on the last one, was feeling pretty wrecked.

Jerk Balance
Reps: 3,3,3,3,3
Weights: 50,50,50,50,50
Volume: 750 Total Reps: 15 Intensity: 50
-These were hard. Still amn't used to the movement.

Total Workout Volume: 3722.5
Total workout reps: 67
Total workout intensity: 55.56

Finished at 18:40
Duration 90 minutes

-Volume was down. Intensity was down. But I'll get it back.

[Cillian McNamara]

Friday Training Session 2009-06-19

Started at 17:20
(All weights in kgs)

Stretching for about 10min

Snatch
Reps: 3,2,1,1,F*,1,1,1,1
Weights: 40,50,55,60,60,60,60,60,60
Volume: 575 Total reps: 11 Intensity: 52.27
*Got the weight up but it went backwards as I lifted it up.
-Felt pretty good. 60 still heavy though.

Behind the neck Jerk
Reps: 3,2,1,3,3,3,3
Weights: 50,70,80,80,80,80,80
Volume: 1330 Total reps: 18 Intensity: 73.89
-Decided to give behind the neck jerks a try since I'd never done them before. Felt a bit weird at first but quite solid after I got the hang of it.

Front Squat
Reps: 5,3,3,3,3,3
Weights: 75,90,90,90,90,90
Volume: 1725 Total reps: 20 Intensity: 86.25
-Felt stronger on these. Steve also pointed out that if I start to feel weak on the ascent that I should concentrate on keeping my knees from caving by pushing them out and also to concentrate on driving through my hips at the same time. This really helped  on the later sets when my legs were beginning to fail.

Deadlift
Reps: 4*,4*,4**
Weights: 150,150,150
Volume: 1800 Total reps: 12 Intensity: 150
*with straps
**without straps
-Couldn't even start on my 4th set. Had nothing left to give. My deadlift and squats have really suffered the most from my break from the gym.

Total Workout Volume: 5430
Total workout reps: 61
Total workout intensity: 89.02

Finished at 19:05
Duration 105 minutes

Intensity down on previous DL session. Mostly due to me not making my 4th set on my deadlift.

Well I'm moving back to Ireland on Monday next and will be without a gym for a while again :( This is due to all the moving and the like. I'll be in limbo until I start my job in August in Dublin, though I'm hoping to move up before my start so that I can get back to a regular routine again.

[Cillian McNamara]

That's all my previous sessions that I hadn't gotten a chance to upload. I'm back in Ireland now (23/06/09). Hoping to get back to the gym as soon as possible.

[Cillian McNamara]

Moved up to Dublin, got a gym. Here's a few workouts that I've had:

[Cillian McNamara]

Friday Training Session 2009-07-03

Started at 19:05
(All weights in kgs)

Stretching for about 10min

Back Squat
Reps: 5,3,3,3,3,3,3
Weights: 70,110,110,110,110,110,110
Volume: 2330 Total reps: 23 Intensity: 101+7/23
-These were hard. The lack of consistent training due to moving and my exams has really had an impact on my squat numbers.

Dips (Bodyweight)
Reps: 6,6,6,6
Total reps: 24
-First two sets okay, last two tough.

Wide-grip pull-ups (Bodyweight)
Reps: 5,4,3,2,2,2,2
Total reps: 20
-My pull-ups are shockingly bad.

Finished at 19:55
Duration 50 minutes

Just had a quick session upstairs in Hercules today in Dublin. I had to be signed in as a guest but I'll be getting my membership sorted within the next week. Also there is a court thing going on between the club and the neighbours which is on going; the effect being that there is no Olympic lifting (or anything that requires dropping or putting a heavy weight on the ground) allowed after 19:00. So next time I'll be arriving before 19:00 so that I can use the platforms and do some oly lifting.

[Cillian McNamara]

Monday Training Session 2009-07-06

Started at 17:45
(All weights in kgs)

Stretching for about 10min

Snatch
Reps: 3,3,1,1,FAIL*,1,1,1
Weights: 40,50,55,55,57,55,55,55
Volume: 545 Total reps: 11 Intensity: 49.55
*Weight went behind as I stood up
-Going to take a week or so to get back to where I was pre-moving\pre-exams

Snatch Pulls
Reps: 5,4,4,4*,4*
Weights: 55,60,60,60,40
Volume: 1155 Total Reps: 21 Intensity: 55
-Laura pointed out that my lower back was rounding when I was doing these.
*Because of this I decided to switch to a slow pull just to the knees for these sets while conentrating on my arch, had me sweating!

Overhead Squat
Reps: 5,4,4,4
Weights: 40,50,50,50
Volume: 800 Total Reps: 17 Intensity: 47.06
-Felt heavy on these, but I'm sure I'll get it back up to where it was.

Total Workout Volume: 2500
Total workout reps: 49
Total workout intensity: 51.02

Finished at 18:55
Duration 70 minutes
After training bodyweight: 85.5kgs
(They have a proper competition standard weighing scales in the mens locker room at Hercules so I've decided to start weighing myself after my training sessions, especially since I wanna compete at 85kgs. I'll need to keep track of the weight.)

-Kept the session short since I'm still not used to the training. Need to ease myself back into it. Met with a few other Hercules Weightlifters today, since I arrived before 19:00.

[Cillian McNamara]

Wednesday Training Session 2009-07-08

Started at 17:35
(All weights in kgs)

Stretching for about 10min

Clean
Reps: 3,2,2,1,1,1,1,1,1
Weights: 70,75,80,85,85,85,85,85,85
Volume: 1030 Total reps: 13 Intensity: 79.23
-Need to extend upwards more at the end of the pull.

Power Jerk
Reps: 5,4,4,4,4
Weights: 50,55,60,60,60
Volume: 1190 Total reps: 21 Intensity: 56.67
-Need to drive more with the legs and use less arms

Front Squat
Reps: 5,3,3,3,3,3
Weights: 60,80,85,85,85,85
Volume: 1560 Total reps: 20 Intensity: 78
-These were okay but only because I went with a lower weight.

Total Workout Volume: 3780
Total workout reps: 54
Total workout intensity: 70

Finished at 18:35
Duration 60 minutes
BW after WO: 86kgs

-Still keeping the sessions short. Met with one of the coaches today, Harry Leech. He said he'd watch me train for a few sessions. Then he'll sit down with me and work out a training program for me.

[Cillian McNamara]

Thursday Training Session 2009-07-09

Started at 17:25
(All weights in kgs)

Stretching for about 10min

Snatch
Reps: 3*,3*,2,1,1,1,1,1,1
Weights: 40,50,55,60,60,60,60,60,60
Volume: 740 Total reps: 14 Intensity: 52.86
-Happy with this. 6 singles at 60.

Split Jerk
Reps: 3,2,1,1,1,1,1,1
Weights: 60,70,80,80,80,80,80,80
Volume: 800 Total reps: 11 Intensity: 72.73
-Jerk is quite a bit off what it used to be. Needs more work.

Back Squat
Reps: 5,3,3,3,3,3
Weights: 60,100,100,100,100,100
Volume: 1800 Total reps: 20 Intensity: 90
-Back squat is really really gone down. Although I wasn't pushing myself too hard on them they still didn't feel as easy as it should have.

Total Workout Volume: 3340
Total workout reps: 45
Total workout intensity: 74.22

Finished at 18:40
Duration 75 minutes

After workout bodyweight: 85.7kgs

Still just getting back into the training. Hopefully I'll get back the strength I lost soon.