No fans, no water, plenty of mosquitos, wonderful coach.
Still sick and weakened from last night but I will be heading back for one final session tonight before packing up my bags to go to Bangkok tomorrow morning.
For those wanting stats on my sessions.
Session 1 (Thursday evening):
I did some warm-up before learning several good morning exercises. The coach, Balasingam, is adopting the Bulgarian system.
So I told him about my weakness and we did about several sets of exercise 12 reps and gradually loaded the weights by 10kgs until I couldn't do 12 reps anymore.
Firstly, it was the snatch pull, 12 reps, using a 20kgs barbell and repeated until 45 kgs. This is also the first time I learnt to use the wrist ropes to help my grip.
Then it was switched to 8 power snatch, (3 below the knee, 3 above, 1 below and 1 above) did about 4 reps of this.
Some jerk extension, 5 front and 5 back. the weights were increased every 3 sets from 25 kgs to 45kgs.
Finally since I have some problem with my squat so we just did leg curls. Every 2 sets, we added another 15 kgs.
So the initial 15kgs leg curl ended being 60kgs. Boy were my thighs very sore.
The training partners were 2 juniors and 2 masters.
Session 2 (Friday morning):
With the tournament starting in the afternoon, I definitely wanted to get in some practice before it starts.
I did the warmup and good-morning exercise before doing the clean pull same using the same repetition as last night. About 12s reps before doing the 3-3-1-1.
Then the real McCoy, back squat. According to Balasingam, my squat is a full squat because my thighs do touch my calves. So everything done from a 25kgs barbell up to 45kgs barbell was done easily with 12 reps.
When we increased it by another 10kgs, I could only d0 5 reps and Balasingam immediately added another 10kgs on top of that to make it 65 kgs. (I thought that I couldn't lift it since I failed at doing 60kgs past 1 rep back in KL).
And the confidence booster was that I did 4 reps in 8 sets. Yippee.
While Balasingam left for work, I finished off the session with 3 sets of chin pull, 12 reps before warming down and leaving for Georgetown.
3rd Session (Monday):
After sleeping in late, thanks to some late nights with the Singaporean contingent, I head straight to the gym from the hotel and started feeling some queasiness (which was a sign of worst things to come, thanks to the stupid hotel)
After the normal warm-up and good-morning exercises, head straight to the 3-3-1-1 snatch pull. did about 8 sets with adding weights from 25kgs to 45kgs every 2 sets.
We switched to the clean pull 3-3-1-1 and and did the same amount of sets with the weights hitting 55kgs this time.
Then jerk extension, 5 fronts and 5 backs. The weights gradually increased from 25kgs to 45kgs but I wasn't able to generate enough strength and speed on the 45kgs weights (despite the reps going down to 3 each). Anyway about 10 reps of that, warm down and I headed back for some R&R.
Monday, June 26, 2006
Sick and feverish (I think)
I blame my current hotel room.
I think it is loaded with dust mites and they are triggering all sorts of flem and allergies.
Will ask them if they can vacuum it to get rid of all the stuff.
Worse thing about them though is that they advertised as having dorm room.
When I arrived on Sunday, they showed me the dorm room. It had only one bed, no fan, no door, only a window, no locker and that necessitate me to switch to a single room with fan.
I think that they are a fake and will complain to the internet site about them after I have gathered enough proof.
Somehow, I no longer trust any hotel that are managed by people from the sub-continent.
Absolutely no value for money.
There should be more regulation to close down such hotel as these that does false advertising.
I think it is loaded with dust mites and they are triggering all sorts of flem and allergies.
Will ask them if they can vacuum it to get rid of all the stuff.
Worse thing about them though is that they advertised as having dorm room.
When I arrived on Sunday, they showed me the dorm room. It had only one bed, no fan, no door, only a window, no locker and that necessitate me to switch to a single room with fan.
I think that they are a fake and will complain to the internet site about them after I have gathered enough proof.
Somehow, I no longer trust any hotel that are managed by people from the sub-continent.
Absolutely no value for money.
There should be more regulation to close down such hotel as these that does false advertising.
Fade Away...
Typical tournament finish again.
Was in contention heading into the final matches and decided to have a titanic collapse immediately.
Day 1: 2-2, -78 (27th)
Day 2: 8-3, +278 (6th)
Day 3: 1-4, -86 (16th)
Overall: 11-9, +114
Must learn to recover quickly since that is always a problem.
At least the fish oil helped somewhat.
Stats of interest:
I normally average less than 1.4 bingos per games.
This time, I came out with 42 bingos over 20 games (including 3 phonies, ALIASED*, LEONINES* and UNGIVEn*)
Guess the fish oil and lexperting paid off somewhat.
Was in contention heading into the final matches and decided to have a titanic collapse immediately.
Day 1: 2-2, -78 (27th)
Day 2: 8-3, +278 (6th)
Day 3: 1-4, -86 (16th)
Overall: 11-9, +114
Must learn to recover quickly since that is always a problem.
At least the fish oil helped somewhat.
Stats of interest:
I normally average less than 1.4 bingos per games.
This time, I came out with 42 bingos over 20 games (including 3 phonies, ALIASED*, LEONINES* and UNGIVEn*)
Guess the fish oil and lexperting paid off somewhat.
Wednesday, June 21, 2006
My first skin tear
Tore off the skin on the inside of my right thumb.
Was actually painless and didn't notice it until I saw it.
(Probably was due to the lack of moisture in the tear, not to mention the amount of chalk on my hands used to grip the barbell)
Anyway, for the rest.
Went for the C&J today.
Started out with 3 sets of 4 reps using the 20kgs barbell.
Added another 10kgs and banged out 4 sets of 3 reps.
Once we moved into the 40kgs zone. It was about 10 sets of 2 reps each. Overall success rate: about 60%, but technique could still use some improvement.
After doing the pull (6 sets of 4 reps using 40-60kgs), switched immediately to the arm extension from C&J position and used the practice to refine my arm position during the clean.
Problem is I had to use the 15kgs barbell with a small diameter to help my grip. Did add another 5 kgs on top of it to simulate a 20kgs barbell weight.
So I did about 5 sets of 4 reps each.
Well, that's all for now. Will continue some training in Penang when I get there.
Was actually painless and didn't notice it until I saw it.
(Probably was due to the lack of moisture in the tear, not to mention the amount of chalk on my hands used to grip the barbell)
Anyway, for the rest.
Went for the C&J today.
Started out with 3 sets of 4 reps using the 20kgs barbell.
Added another 10kgs and banged out 4 sets of 3 reps.
Once we moved into the 40kgs zone. It was about 10 sets of 2 reps each. Overall success rate: about 60%, but technique could still use some improvement.
After doing the pull (6 sets of 4 reps using 40-60kgs), switched immediately to the arm extension from C&J position and used the practice to refine my arm position during the clean.
Problem is I had to use the 15kgs barbell with a small diameter to help my grip. Did add another 5 kgs on top of it to simulate a 20kgs barbell weight.
So I did about 5 sets of 4 reps each.
Well, that's all for now. Will continue some training in Penang when I get there.
Tuesday, June 20, 2006
I am such a weenie
20kgs barbell snatch movement. 3 sets of 5 reps each. Done
30kgs sntach movement, 2 sets of 3 reps each. Done
40 kgs snatch movement, 26 reps. Only 1 completed. (BAH! BAH! BAH!!!!)
40 kgs pull. 4 sets of 4 reps each. Done.
50kgs pull. 2 sets of 3 reps each. Done
Tried the front squat but my palms muscles were acting up.
So moved on to 40kgs back squat. 2 sets of 4 reps each. Done.
50kgs back squat. 2 sets of 4 reps each. Done.
55kgs back squat. 1 set of 3 reps each. Done.
now for the killer, 60kgs back squat. ! rep done, and the second one slid of my back when I went down. (BAH! BAH! BAH!!!!again)
Yeap, I am definitely a weenie
30kgs sntach movement, 2 sets of 3 reps each. Done
40 kgs snatch movement, 26 reps. Only 1 completed. (BAH! BAH! BAH!!!!)
40 kgs pull. 4 sets of 4 reps each. Done.
50kgs pull. 2 sets of 3 reps each. Done
Tried the front squat but my palms muscles were acting up.
So moved on to 40kgs back squat. 2 sets of 4 reps each. Done.
50kgs back squat. 2 sets of 4 reps each. Done.
55kgs back squat. 1 set of 3 reps each. Done.
now for the killer, 60kgs back squat. ! rep done, and the second one slid of my back when I went down. (BAH! BAH! BAH!!!!again)
Yeap, I am definitely a weenie
Monday, June 19, 2006
Moving Up
Back aching,
thighs aching,
shoulder aching,
wriest aching,
forearms aching,
have I left anything out?
Anyway, started out with basic movement using a 20 kgs barbel, after about 3 sets of 4 reps clean and jerk, I upgraded to 30kgs. 4 sets of that. same reps and I get a bit more confident and bring out the green weights. Altogether 40kgs and guess what, can only do 2 reps each. Okay then I did 4 sets of 2 reps before adding on another 5 kgs for my final two sets. Boy, did it start feeling heavy.
Right then, move straight into the pull.
Started out with 40 kgs, did about 4 sets of 4 reps each. Didn't feel right at times, but I continued to upgrade another 10kgs (mwa ha ha, tremble my little singaporean Scrabble juniors) did about 4 sets agains. Added an extra 5 kgs just to test myself. This time, only 2 sets of 3 reps each.
So what did I do once i finishing pulling (my muscles?). Back squat!!!
Loaded up 40kgs on the rack, did about 4 sets of 4 reps each, then posted 45kgs. I did 2 set with it and it felt a bit heavy so I upgrade it to 50kgs for one last set. Boy did I stun myself when I nailed 1 set of 6 reps easily.
And what do overconfident boys do? upgrade again.
This time 55kgs on the rack and my coach, Martin came over to assist me (and I really needed it, thanks Martin)
I did the first set and I wobbled on the 2nd squat, so we only did 3 reps. I banged out a second set before calling it a day with Martin.
Help cleaned up my barbell and did some arm extensions with a 20kgs barbell for warm down.
Interesting fact: My thighs are half the size of the people who are half my body weight. GAH! not to mention that I have almost no shoulder or back muscles at all.
Most embarassing thing to mention: Still cannnot overtake the juniors, even the girls.
thighs aching,
shoulder aching,
wriest aching,
forearms aching,
have I left anything out?
Anyway, started out with basic movement using a 20 kgs barbel, after about 3 sets of 4 reps clean and jerk, I upgraded to 30kgs. 4 sets of that. same reps and I get a bit more confident and bring out the green weights. Altogether 40kgs and guess what, can only do 2 reps each. Okay then I did 4 sets of 2 reps before adding on another 5 kgs for my final two sets. Boy, did it start feeling heavy.
Right then, move straight into the pull.
Started out with 40 kgs, did about 4 sets of 4 reps each. Didn't feel right at times, but I continued to upgrade another 10kgs (mwa ha ha, tremble my little singaporean Scrabble juniors) did about 4 sets agains. Added an extra 5 kgs just to test myself. This time, only 2 sets of 3 reps each.
So what did I do once i finishing pulling (my muscles?). Back squat!!!
Loaded up 40kgs on the rack, did about 4 sets of 4 reps each, then posted 45kgs. I did 2 set with it and it felt a bit heavy so I upgrade it to 50kgs for one last set. Boy did I stun myself when I nailed 1 set of 6 reps easily.
And what do overconfident boys do? upgrade again.
This time 55kgs on the rack and my coach, Martin came over to assist me (and I really needed it, thanks Martin)
I did the first set and I wobbled on the 2nd squat, so we only did 3 reps. I banged out a second set before calling it a day with Martin.
Help cleaned up my barbell and did some arm extensions with a 20kgs barbell for warm down.
Interesting fact: My thighs are half the size of the people who are half my body weight. GAH! not to mention that I have almost no shoulder or back muscles at all.
Most embarassing thing to mention: Still cannnot overtake the juniors, even the girls.
Sunday, June 18, 2006
Lexperting...
Top 10k 8s: 2300 unsolved, 5416 on the list.
Must hurry up since I leave for Penang on Monday
Must hurry up since I leave for Penang on Monday
Friday, June 16, 2006
Injured my back
During yesterday's session.
Was doing a squat with about 35kgs when the bar slip off my hands, bounced off my back. OUCH!
Still finished the session.
6 sets of 4 reps basic movement (20kgs)
14 reps with 35kgs (hurt my back on the 8 rep)
6 sets of 3-4 reps pull (3 on 35kgs, 3 on 40kgs)
5 reps of back squat (3 sets on 40kgs, last 2 on 45 kgs)
right now, my back stings.
may have to schedule a doctor appointment on monday.
just hope it is not a slipped disc or any other massive injury to my kidneys on spine.
but then again, what was I thinking when I continued training and moving around now.
Maybe it is not as bad as I thought.
Will find out more on Monday
Was doing a squat with about 35kgs when the bar slip off my hands, bounced off my back. OUCH!
Still finished the session.
6 sets of 4 reps basic movement (20kgs)
14 reps with 35kgs (hurt my back on the 8 rep)
6 sets of 3-4 reps pull (3 on 35kgs, 3 on 40kgs)
5 reps of back squat (3 sets on 40kgs, last 2 on 45 kgs)
right now, my back stings.
may have to schedule a doctor appointment on monday.
just hope it is not a slipped disc or any other massive injury to my kidneys on spine.
but then again, what was I thinking when I continued training and moving around now.
Maybe it is not as bad as I thought.
Will find out more on Monday
Wednesday, June 14, 2006
No more aching thighs
Have started to learn to pace myself during the routines.
Today was concentrating on the Snatch.
about 5 sets of 5 reps basic technique
7 sets of pull (moving gradually from 15kgs to 35 kgs)
4 sets of 5 back squats (35kgs up to 40kgs)
and 4 sets of 5 arm extensions
Today was concentrating on the Snatch.
about 5 sets of 5 reps basic technique
7 sets of pull (moving gradually from 15kgs to 35 kgs)
4 sets of 5 back squats (35kgs up to 40kgs)
and 4 sets of 5 arm extensions
Thursday, June 08, 2006
Thigh aching
Have isolated the aching muscles to mainly the thighs since weightlifting needs a lot of squat motion (and I still can't do a full squat)
Climbing up & down stairs has become a chore and sitting down even worse (seems that downward motion is much more painful even minus the weights)
Climbing up & down stairs has become a chore and sitting down even worse (seems that downward motion is much more painful even minus the weights)
Wednesday, June 07, 2006
Body Aching (Part 2)
Still haven't mastered the squat.
On the plus side, pulled 40 kgs from ground & knee level to upright position (about 4 sets of 3 repetitions each)
Worked on my Snatch and Clean & Jerk and tried to incorporate feet extensions (sideways) using a 20 kg bar
For the Clean & Jerk, my coach says I favored my right leg (more explosive force there)
Can't wait for tomorrow to come and see whether i can get out of bed or even climb stairs (My thighs are aching but not swollen yet)
On the plus side, pulled 40 kgs from ground & knee level to upright position (about 4 sets of 3 repetitions each)
Worked on my Snatch and Clean & Jerk and tried to incorporate feet extensions (sideways) using a 20 kg bar
For the Clean & Jerk, my coach says I favored my right leg (more explosive force there)
Can't wait for tomorrow to come and see whether i can get out of bed or even climb stairs (My thighs are aching but not swollen yet)
Tuesday, June 06, 2006
Maiden Gym Session today
After reading up on the sports, I got an invite to practice at the National Sport Complex in Bukit Jalil today around 4pm.
Arrived to meet up with the coach cum national athlete (must dig his name out).
Went through the weighlifting basic routine, snatch, squat, clean & jerk (pull will be done another day, not tomorrow)
Needless to say, my whole body is aching.
Will provide more updates when I reached my milestones.
Arrived to meet up with the coach cum national athlete (must dig his name out).
Went through the weighlifting basic routine, snatch, squat, clean & jerk (pull will be done another day, not tomorrow)
Needless to say, my whole body is aching.
Will provide more updates when I reached my milestones.
Monday, June 05, 2006
Lexperting...
10k 7s: 2930 still unsolved on 2nd run.
10k 8s: 1466 unsolved/6370 on the list (slight improvement over the 7s at the same stage, 1st run)
Next lists:
4-7 JKQXZ
4s (3rd run)
5s
20k 7s
very ambitious undertaking, but i don't feel confident
10k 8s: 1466 unsolved/6370 on the list (slight improvement over the 7s at the same stage, 1st run)
Next lists:
4-7 JKQXZ
4s (3rd run)
5s
20k 7s
very ambitious undertaking, but i don't feel confident
Saturday, June 03, 2006
Lexperting...
Still stuck on 10k 7s:
2790 unsolved/2971 on the list (am getting there somehow at least I only have less than half the initial anagrams to solve in the 3rd run)
2790 unsolved/2971 on the list (am getting there somehow at least I only have less than half the initial anagrams to solve in the 3rd run)
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