29 August 2010

GPP session

Barbell deadlift:
50 kg x 5
60 kg x 5
70 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5

28 August 2010

2 x 24 kg jerk:
9 minutes(!) @5/imn
total - 45 reps, new PR

32 kg OAJ:

23 August 2010

1 hour, 8 km

Haven't done a meaningful distance for a while. Hard but feels good.

22 August 2010

2 x 26 kg jerk:
2 min/10 reps x 5

BB Deadlift:
50 x 3
60 x 3
70 x 5 x 2

2 x 26 kg farmers walk:
1 min x 2

For the sake of variety I decided to change the workout, increase the weight and do repeats instead of long sets. Going heavy feels good and forces the technique. Doing shorter sets gives a bit of a mental break from the grinding nature of GS.

Deadlifts. It seems that box squats hurt my back as it happened before. This is very unfortunate as they are great exercise. On the other hand the sportsman of my level doesn't need something sophisticated, and I decided to go with deadlifts for a while. Today was quite a surprise; deadlifting 70 kg - laughable weight - was not easy. My best couple of years ago was 110 kg (I think, could be 115). Specificity of strength in action.

I also decided to concentrate more on jerks and do snatches less frequently. I have very limited time to train, so maybe it is better to concentrate on something I like plus a bit of general fitness, such as deadlifts and running. I would go for long cycle, however - gentle me - they also hurt my back, so I will stick with something milder. Call me a wuss if you will. Besides, some time ago I progressed in snatches quite well by doing contiunuous sets with multiple switches several times a month. Maybe this is the way to go for me.

20 August 2010

24 kg snatch:
switch every 10 reps
40 reps total, what a wonderful result!

Was planning to get over 100 reps, however not feeling strong enough. Going to take it easy.

24 kg two armed swings:
20 x 2

19 August 2010

2 x 24 kg jerk
5 reps/min, 8 min, 41 reps

New PB

Would be nice to do some assistance work but have to go fetch my daughter from the violin lesson. Realities of amateur sports life...

15 August 2010 - assistance session

I have decided to rotate between jerk, snatch and assistance days. Today is the assistance day.

+/- 3 km run/walk

2 x 24 kg alternating holds:
15 sec overhead/rack
6 reps/3 min
5 reps/2.5 min

32 kg two-armed swings:
20 x 3

32 kg OAJ:
switch every 5 reps
30 reps

Box squats:
70 kg x 5
80 kg x 5
90 kg x 5
80 kg x 5

14 August 2010

24 kg snatch:
switch every 10
100 reps/7 min 45 sec

Not feeling too well today, will call it a day.

13 August 2010

2 x 24 kg jerks:
5 reps/min, 7 minutes/36 reps

Getting back to my pre-holiday numbers.

32 kg OAJ:
10 L/10R

9 August 2010

5 km treadmill run

8 August 2010

2 x 24 kg static holds:
15 sec rack/overhead
8 reps

2 x 24 kg bumps:
30 x 2

32 kg two armed swings:
20 x 2

Box squats:
50 x 3
60 x 3
70 x 5
80 x 5

Took it easy today as I haven't done volume in a while. I decided to add box squats to my routine, for getting overall strength up. Today I was using the bench which is slightly above parallel, should find something lower.

More specifically for gs - I am going to build the duration, aiming at 15 minute sets, by doing jerks at slow pace and/or long pauses at the top and snatches with multiple switches. Another big thing - shoulder flexibility. For overall endurance - long slow runs.

Later on I will outline my training plan in more detail, though practice always turns out not as planned.

7 August - First GS Comp

Today I participated in my first GS competition. Mind you, altogether there were four competitors, but this nevertheless was max effort for me. Everyone produced impressive numbers - Anthony went over 100 in jerk and over 70 per hand in snatch, while Mick did something like 80 reps with long cycle, both with 24 kgs. One competitor, 49 year old Shaun, performed in biathlon with 16 kg and did about 80 reps in jerk and over 160 in snatch.

Yours truly was the least impressive: 31 in jerk and 37L/38R in snatch, both for about 6 minutes. At least I have the starting point.

I am still planning to achieve my goals for the year. For jerk I am going to do more timed sets and REDT, for snatch - continuous lifting template. I am also planning to do more assistance exercises, including running.

3 August 2010

2 x 24 kg jerk:
5 reps/min, 6 min/30 reps

24 kg snatch:
switch every 10 reps:
40 reps total

On Saturday I am going to the GS comp. My results are very weak, the consequence of holiday and three week break in training. But hell, I have to start somewhere, even with neasly numbers. Will post the results on the weekend.

1 August 2010

Last session was on the 11th of July, about three weeks ago. I have been away on holidays and didn't have a chance to get back to training until today. Not expecting a great workout.

2 x 24 kg jerk:
5 reps/min, 22 reps

20 kg snatch:
20 left/20 right

A post on de-training is warranted...