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Training Diary
August 27, 2005
- Couple of miles trailer chores. Later, 2-mile run.#8. Haven't been doing those wrist-flexibility exercises, tsk tsk. Note: loosening up shoulders with some arm-circles really helps for the overhead stuff, especially overhead squats. * Overhead Squat: 20kg x3, x3, 30kg x3, 35kg x3. It's not the weight, it's getting it over the centre of gravity and not keeping it there during the deep squat. Improvement, though :) * Power Clean below knees: 35kg x3, 45kg x3, 50kg x3, 55kg x2 (nearly!). * Front Squat: 40kg x8, 50kg x8, 55kg x7 (dammit!). * Military Press 10kg x8, 20kg x8, 25kg x8. Go for 15 warmup and 25 first work set next time. Total #lifts: 70; total intensity 2260 kg. Three hours hiking. Workout #7. Taking it easy 'cos I've got a beast of a hangover... * Power Snatch (below knees) 20kg x3, 30kg x3, 35kg x3, 40kg x2... nearly got the third! * Power Clean (above knees) 30kg x3, 40kg x3, 50kg x3, 55kg x2. Progress. The jump's messy though - need to concentrate on that. * Back Squat 50kg x8, 60kg x8, 70kg x8. Nice. * Good Morning 40kg x8, 50kg x8, 60kg x8. Really good tight form, yay. Total #lifts: 70; Total intensity (exc bar): 3445kg. 15 fixie miles to the pub and then wayyyy to much cider. Whoops. 20 miles commute. #6. A bit of a rushed and patchy session, fitted in between the rain. Started out okay, but wrist pain killed it off early. Need to get into the habit of doing some wrist flexibility work: there's some in my aikido textbooks, I think... * Power Snatch above the knees & Overhead Squat 20kg x3+2, 30kg x3+2, 35kg x3+2 (right at the limit of stability!). * Power Clean & Split Jerk 30kg x3+2, 40kg x3+2, x3+2. * Front Squat 40kg x10, 50kg x9, 60kg x2 and then my left wrist said no. Total #lifts: 51. Total intensity (exc bar): 2020kg. Also, four miles round-town errands on the fixie. 30 miles with a pint halfway home :) #5. Nice, relaxed sesion today, dusk and good form. * Power Snatch 20x4, 30x4, 35x4, x4. Up 5kg on last time. * Power Clean: 30x4, 40x4, 50x4, x4. Bar's beginning to recieve right. * Back Squat 40x10, 55x10, 70x10. Up 10kg on last time. Ain't muscle memory a darling? * Behind Neck Press, snatch grip: 10x10, 20x10, x10. Total #lifts: 92. Total intensity (exc bar): 3110kg. Couple miles of trailer chores. Heavy legs. Rough commute today: legs were beasted. Those deep squats, ouch. 20 miles, took the train home. Workout 4. You know, I'm not sure that Radio 4 is the right motivational background noise..! Still, good stuff. Need to work on all techniques and not be overkeen on loading the bar. 30 mile commute, hot day, pretty grim. Week 1 Workout 3. *Power Snatch from below the knees with Overhead Squat: 15kg x3+2; 30kg x3+2; 35kg x3+2. Those overhead squats are hard to get deep and balance at the same time! * Power Clean and Push Jerk: 15kg x3+2; 30kg x3+2; 40kg x3+2. Recieving is getting better. Those push jerks are a little too jerky rather than pushy, though. * Front Squat 40kg x8, 50kg x8, 60kg x8. That's supposed to be back squats but I've got a fresh tattoo and need to keep the bar off it. Just a couple of miles trailer chores. Got more tattoo done today, so I'll give the lifting a break while it starts healing: don't want to press on it, and the oly lifting is all high shoulder-mobility stuff. I'm sticking with using a light warmup set (15kg on the bar) to get the form for these technical lifts. One thing I notice today is that you really do have to concentrate on every lift - no crappy efforts and no half-hearted ones. Even a light bar overhead is still bloody scary if you're not launching it right. Treating every lift as a single is about right: focus! * Power snatch from hang 4x4: 15, 30, 30, 35kg. * Split jerk from front load 4x3: 15, 30, 35, 40kg. They were fun! * Front squats 40x10, 50x10. And then rain stopped play. Those front-loading lifts are a LOT easier since I cut out the collar of one of my skanky tees - the seam doesn't dig in. One good thing about training at home: you can look like a vile hobo troll. 35 miles today, commute plus errands. Sore! Headwind! Starting out on John Cissik's newbie Olympic lifting programme (as detailed in "An Introduction to Olympic-Style Weightlifting"). It opens with a general preparation mesocycle which I'll loop two or three times. I've not lifted properly since 2004 so I'm going to start out out of condition and as weak as a damp kitten. ;) All weights, as usual, are in kilos and exclude the bar. So, workout one: * Power Snatch 4x4: 15, 15, 30, 30. Starting out ever so light to get the form. This is a tricky lift. Synchronising the explosion and jump are going to take practice. * Push Jerk 4x4: 15, 15, 30, 30. That's easier without a collared shirt (must buy some vests..!). Can easily handle more once I get that bar-set position sussed. * Deep Squat: Ass to the grass, 40x10, 55x10, 60x10. Oh yeah, love that. * Stiff-Legged Deadlift: 40x10, 55x10, 70x10. Need to watch my form on that.
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