[Dee]

Monday 7th March 2011
Snatch: 25kg x 3, 30kg x 3, 35kg x 3, 38kg x 3, 40kg x 2, 42kg, 45kg, 40kg x 2 x 5
jerk: 45kg x 2 x 5
powerclean: 48kg x 3 x 4
squats: 75kg x 3, 80kg x 3, 85kg x 3, 90kg x 2, 95kg, 100kg, 90kg x 2 x 5

round the world planks, 45s a side,
stretched hips, glutes, ankles, hip capsule 70s each

[Dee]

Wednesday 9th March 2011
Clean and jerk: 42kg x 3, 45kg x 3, 48kg x 2, 51kg, 54kg, 48kg x 2 x 5
Hang snatch: 40kg x 3 x 4
Squats: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 88kg x 2 x 5

Stretched hips, glutes, ankles Never got round to stretching.

This post has been edited by Dee: 12 March 2011 - 07:56 PM

[Dee]

Saturday 12th March 2011
Squad training at the always lovely East Coast Barbell. (Basically maxing out on snatch and clean &jerk).

Snatch: Hit 50kg easy on the snatch, failed 52kg three times. I could examine all the factors but it just wasn't there today and I knew it wasn't there after the first fail. Unable to disappoint my adoring fans, I gave it socks anyway! Fairly disappointed though as I felt very strong going in today and training's been great lately. I wonder if the pressure of lifting in front of folks got to me as I seem to do better with the snatch in training. If that's the case, it does not bode well for competing and I need to sort that s*** out!

Clean and Jerk: Despite my weak performance on the snatch, I felt fresh going into these. The jerks got better and better as the session went on. Really got into a groove at about 57kg and felt all kinds of wonderful things happen with the jerk that have been fairly rare up to this. I'm always surprised when the jerk goes well and it went really well today. 60kg was so effortless and 63kg (pr +1kg) was the best of the day (based on how it felt and what others said to me). Failed 66kg twice uneccessarily, both due to inattention to the clean really. I consider my clean to be the best thing since sliced bread and take it for granted but I'm going to have to start paying it a bit more attention. First clean was a bit out in front, had to fight it in to place and wasn't set up properly for the jerk, went soft and pressed it out in front. Failed the second clean with some owee feelings in my teres major. Don't think it's anything a bit of rest won't fix.

So based on the performance today and how I'm feeling now, I reckon I've a few more things to work on.
I'm probably the last person that should be diagnosing my weaknesses, inflexibilities and imbalances but here I go anyway!
Inflexible ankles, glutes and hips- especially hips. They hurt a lot from squatting. Relatively weak adductors, upper back- affecting the clean recovery. Imbalance between strong spinal erectors and weak abs. Lazy glutes, not activating.

Think I'm going to do even more core work, stop dodging my squats and stretch more. Need to get a pullup bar sorted, pullups are the business. I feel compelled to do wallslides and band pullaparts. Going to have a chat to the glutes and see what their major malfunctions are. I'm sure they just want more sweets or something.

Based on previous videos, I'd appreciate all and any feedback from y'all.

[Dee]

Monday 14th March 2011
Snatch: 25kg (2 full, 1 hang), 30kg (2 full, 1 hang), 35kg x 3, 38kg x 3, 40kg x 2, 42kg, 45kg, 48kg, 51kg, 53kg (f x 3) I hit a pretty sweet spot with these around 45kg and it was all whoosh boom and in the groove. 51kg was so easy I was almost laughing at it. I don't know what happened with the 53kg, it just wasn't in the groove. I had it locked out the three times but it just bounced out. Very frustrating as I know I'm stronger than last time I tested when I hit 53kg. There's no reason to be failing 52kg and 53kg when 50kg and 51kg are so damn easy! Grrr...
Squat: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 105kg, 110kg, 115kg, 120kg (f) Not sure if I failed because I couldn't do it or if I gave up. Will try this again on Saturday I think.
Powerclean: 48kg x 3 x 4 very easy after the squats, think I'll do these in this order from now on
Jerk: 45kg x 2 x 5 Feeling very good
Chinups: 4,3,4,3(f4)
Presses: 20kg x 10, 25kg, 30kg x 5 x 3, 35kg x 5 x 2 ... Eeeeeeeeeasy!
Round the world planks: 50s a side
Fun tech work supersets: 16kg goblet squats, rollouts, wallslides, band pullaparts x 10 x 3
Stretched glutes, hips and ankles

[Dee]

Lazy lazy Dee for posting...

Thursday 17th March 2011
Clean and jerk: 42kg x 3, 45kg x 3, 48kg x 2, 51kg, 54kg, 57kg, 60kg, 63kg (f), 63kg (super sexy!), 66kg (sexy clean, failed jerk by squashing myself with it. back will be a bruise tomorrow- I'm a clever girl!
Hang snatch: 40kg x 3 x 4
OHS: 45kg x 3 x 4 (dropped bar on my back after second set, as if I wasn't bruised enough!)
Squat: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 105kg
Chin ups: 4,4
Presses: 20kg x 10, 25kg x 5, 30kg x 5, 35kg x 5 x 5
Round the world planks: 50s a side

Friday 18th March 2011
Sports massage at Functional Training Ireland, off Baggott street. Cool joint. Chick doing the massage seemed to know her stuff, very friendly personable sort. She said I'd a dose of severe tightness in my neck/ shoulders/ upper back and also glutes and she did a bit of dry needling. I feel a good bit looser today.

Saturday 19th March 2011- East Coast Barbell, Bray
Snatch: 25kg x 3, 30kg x 3, 35kg x 3, 38kg x 3, 40kg x 2, 42kg, 45kg, 48kg, 50kg, 52kg, 54kg (f x 3), 52kg (f), 35kg x 1 x ?, 40kg x 1 x ?, 43kg x 1 x ?, 47kg x 1 x ? (few good ones in these last few, few ropey ones, few silly fails). Got frustrated at this point and left it there for the snatch. Had a mandarin and reset for the rest of the session
Clean and jerk: worked up to about 85% and worked on tech. Got a few technically good jerks but I'm still a bit polite with them.
Squat: 77kg x 3, 82kg x 3, 88kg x 2, 94kg, 100kg, 105kg, 110kg, 115kg, 117kg (f)
Pullups: 3 x 5
Stretched glutes, hips, ankles and neck

Monday 21st March 2011- light week (80%)
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2 x 6
Jerk: 45kg x 3 x 4
Isometric clean pull: 65kg x 3 (8 seconds)
Back squat: 81kg x 3, 87kg x 3, 93kg x 2 x 6
Busy day so had to lash through the session in about half the time I usually do it. Fun!
Pullups just didn't happen after session, got two and was pretty sure I'd fail the third. I may be doing them too often.

Wednesday 23rd March 2011- light week, 80%
Clean and jerk: 45kg x 3, 48kg x 3, 51kg x 2 x 6 These were quality
Power snatch: 35kg x 3 x 2 (first time doing this exercise, it became apparent 35kg was too light so decided to test it) 40kg, 45kg, 48kg (left it there because form was not great, not because it felt heavy. In fairness I've never done this movement with any weight before. Coach suggested doing it for a few more days to ingrain the movement pattern and then test again next week.)
Isometric snatch pull holds: 70kg x 3 x 8s
Squat: 81kg x 3, 87kg x 3, 91kg x 2 x 6 These are too light and I am lazy
Great session today. I timed my coffee just right and was annoyingly bubbly during my session. Fun!

[Dee]

Friday 25th March 2011 light week: 80%
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2 x 6
rack jerks: 45kg x 3 x 4
isometric clean pulls: 80kg x 3 x 8s
Squats: 81kg x 3, 87kg x 3, 95kg x 2 x 6

Got home, chilled out a bit, then...

Presses: 20kg x 10, 25kg x 5, 30kg x 3, 35kg x 3, 37.5kg x 3 x 5
Ab rollouts (elevated): 10 x 5
Round the world planks: 45s a side
Stretching: glutes, hips, ankles, neck
Rolling: glutes (Yoweee!), traps, back, IT bands.

[Dee]

Monday 28th March 2011- week 2: 85%
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 42kg x 2 x 5
Rack jerks: 45kg x 3 x 4
Isometric clean pulls: 80kg x 3 x 8s
Squats: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 95kg x 2 x 5

Tuesday 29th Match 2011- week 2: 85%
Clean and jerk: 45kg x 3, 48kg x 3, 51kg x 2, 54kg x 3
Isometric snatch pulls: 70kg x 3 x 8s
Power snatch: 35kg x 3, 40kg x 3, 45kg
Squats: 81kg x 3, 87kg x 3, 95kg x 2, 100kg x 3
Chinups: 4,6,2

[Dee]

Thursday 31st March 2011
Press: 20kg x 10, 25kg x 5, 30kg x 5, 35kg x 3, 38.5kg x 3 x 5
Still well away from failure- and hopefully I can keep it that way by creeping up a kg here, 1/2 kg there. I get seriously out of puff straight after a set though!

[Dee]

Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg x 1 x 4
Rack jerks: 45kg x 3 x 4 http://www.youtube.c...h?v=bCwUlzRnfmU
Isometric clean pulls: 80kg x 3 x 8s
Squats: http://www.youtube.c...h?v=D34OTiOf5TI 81kg x 3, 87kg x 3, 95kg x 2, 100kg x 1 x 4

[Dee]

Popped out to ECB. Didn't hit any amazing PBs but had a fun session as always.
Tipped away at snatch technique, it was a complete mess today for some reason so didn't push it too hard.
Clean and jerked up to 61kg (power clean pb by 1kg and a sexy jerk!) and failed 63kg a couple of times. I feel like I've made some nice progress on my jerk technique lately, just waiting for it to transfer into numbers!
Squatted 80kg x 3, 90kg x 3, 95kg x 3, 100kg x 3

[Dee]

Monday 4th April 2011- Week 3, 90%
I was feeling awful today, really tired heading in to training but as with the last few Mondays, I perked up alot during the warmup. It must be something to do with the crazy quantities of coffee I drink all day that doesn't quite keep me awake during my lecture, but it all kicks in right before the snatch just when I need it! Anyway, I was in flying form when I hit my singles so Coach let me max. I got pretty close to 55kg (see video) but no dice. I reckon it'll be there for next Monday (actual max week)
http://www.youtube.c...h?v=U1VwWMzN2P4
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 47kg, 50kg, 55kg (f x 3! but oh so close)
Rack jerks: 45kg x 3 x 4
Isometric clean pulls: 80kg x 3 x 8s
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3
Had alot of fun today. I love training!

[Dee]

Wednesday 6th April 2011
Clean and jerk: 45kg x 3, 48kg x 3, 51kg x 2, 54kg, 57kg x 1 x 3
Powersnatch: 40kg x 3 x 4
Isometric snatch pulls: 70kg x 8s, 80kg x 2 x 8s
Squats: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3

[Dee]

Thursday 7th April 2011- My snatch felt great today
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 47kg x 1 x 3
Rack jerk: 45kg x 3 x 4
Press: 39kg x 1 (f2), 35kg x 5 x 2, 35kg x 3
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg x 1 x 3

[Dee]

Monday 11th April 2011- Max week!
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 44kg, 47kg, 49kg, 52kg, 55kg (+2kg pr woohoo!), 57kg (f x 2)
Rack jerk: 45kg x 3 x 4
Isometric clean pulls: 80kg x 3 x 8s
Squat: 81kg x 3, 87kg x 3, 95kg x 2, 100kg, 105kg, 110kg, 115kg, 120kg (pr +5kg highbar)

Felt mostly okay going in today but hips were a bit tight. It didn't stop me pulling a very easy 55kg that surprised the hell outta me. I was so unprepared for it, I just hadn't got anymore than that in my head so if I'm honest, attempts at the 57kg were completely half assed.
Squatting was rather painful in my hips but I had told myself I was going to do 120kg for a 5kg a2g highbar pr today so I bloody well did it. That'll do.

Stretched ankles, glutes and hips after. Even though I appear to be more flexible and I'm hitting positions that I couldn't hit before, the pains in my hips aren't any less. I must investigate this before it becomes an issue.

http://www.youtube.c...h?v=y9bAnwIqqVc 55kg snatch
http://www.youtube.c...h?v=sfN1UQBHGlU 57kg snatch fail 1
http://www.youtube.c...h?v=eR8QO5hIJLM 57kg snatch fail 2

[Dee]

Tuesday 12th April 2011- Max week continues!
Clean and jerk: 35kg, 40kg, 45kg x 3, 48kg x 3, 51kg x 2, 54kg, 58kg, 61kg, 65kg (pr +2kg!)
Power snatch: 40kg x 3 x 4
Isometric clean grip pull, 80kg x 8s
Isometric snatch grip pull, 80kg x 8s x 2
Squats: 81kg x 3, 88kg x 3, 93kg x 2, 99kg

Clean of 65kg was nice and easy. The jerk was tough enough but due to technical deficiencies, I haven't had the opportunity to be in a position to put that much effort into the jerk before now. There's more in the tank though, I'm happy enough that I can probably begin to take out a bit of slack on this lift!
Hips are screaming sore from squats so we called it a day at 85% there. I'm going to ice the hell out of them and pray they get better for Saturday.

[Dee]

Thursday 14th April 2011
Press: 20kg x 10, 25kg x 5, 30kg x 5, 35kg x 3, 39.5kg x 3 x 5
Snatch: 25kg x 3, 30kg x 3, 36kg x 3, 39kg x 3, 42kg x 2, 45kg
Clean and jerk: 45kg x 3, 48kg x 3, 52kg x 2, 55kg
Squat: 81kg x 3, 88kg x 3, 93kg x 2, 100kg

[Dee]

Saturday 16th April 2011- East Coast Barbell, Bray
Snatch: 25kg x 3, 30kg x 3, 35kg x 3, 40kg x 2, 45kg, 50kg, 55kg (f x 2), 56kg (pr +1)
Clean and jerk: 45kg x 3, 50kg x 2, 55kg, 60kg, 65kg, 68.75kg (f), 70kg (f)

Best days lifting ever! After failing 55kg snatch twice:http://www.youtube.com/watch?v=4OVzrcovVnY, http://www.youtube.c...h?v=UNyXUzHjZaQ, I had taken off my wraps and was walking away when Tommy suggested I try 56kg. I thought he was off his rocker but coach knows best so I gave it a shot and this was the result: http://www.youtube.c...?v=MEKAcYrKXaE. Felt so good after this!
Took about ten minutes to swagger around feeling like queen of the universe, then came back to clean and jerk.
All plain sailing, 65kg was solid http://www.youtube.c...h?v=zydS-81Z5LA, someone misloaded the bar so after that was 68.75kg. Clean was easy, I think I had the jerk too far back overhead so it turned into an overhead wrestling match that I failed: http://www.youtube.c...?v=9WG07vCYMuA. Decided to have one last bash at getting 70kg and again, clean was solid but jerk was too far forward: http://www.youtube.c.../0/1EU7kzRhmaE. I'm happy enough that it's there though. Pretty sure that I might be able to do it for the Seniors in 3 weeks time.

Time to eat my weight in food now, feeling hungry after that! Great bloody day, I <3 ECB