Build up to the British Masters Olympic Weightlifting Competition – 4 weeks to go

I’ve started seriously thinking about the BWLA British Masters Olympic Weightlifting Competition at Lilleshall (I came 2nd last year) at the end of March and how I’m going to prepare for it. For reasons I won’t bore you with, I’ve not done as much lifting as I should have done in preparation for this competition. It’s too close to the comp now to actually consider improving strength really, so I’m just going to focus on technique and get my confidence levels up for what I want my starting lifts to be.

The rules say that you must start within 15kg of the qualifying standard, which was 165kg for the 77kg M1 category. So starting at 150 would be an easy 60kg snatch and 90kg clean and jerk. I think I’m going to do a bit better than that and work towards 65kg and 90kg as starting weights, and see how it goes this month, I may up them both to 70kg snatch and 95gk C&J openers. I do need to be confident of getting a total though, so will err on the side of caution if training this month doesn’t go smoothly.

My aim for training is to not try anything that will cause me to drop a lift in the next 4 weeks. I want to go into the comp with utter confidence that I can lift my openers, then just increment each one by 5kg say on the day for the 2nd and 3rd lifts. That would mean if all goes perfectly (ha, when does that happen?!?) my current PB’s of 77kg and 100kg are in range.

With that in mind, my training this week was:

Hang Snatch and Snatch: 2×40, 2×45, 2×50, 2×55, 1×60
Snatch + 2 Over Head Squat: 2×60, 3×65
Snatch Pulls: 3×70, 3×75, 3×80

Then ½ the WOD, which was 8 rounds (I did 4) of run 400, with 90 second rest between runs. I only did half as I’m not that used to a lot of running and I had brand new Evo Viva Barefoot running shoes and didn’t want to over do it first time out.

Evo Vivo Barefoot

They are Vibram FiveFinger substitutes, as I don’t have the right shaped feet for Vibrams (boooo!). Certainly, they have not a lot of sole to speak of and you do feel a lot more of what you’re walking on. They’ll take a bit of getting used to, but should help the Pose running that’s for sure.

Hang Clean & Jerk + Clean & Jerk: 2×50, 2×60, 2×70, 2×80
Clean & Jerk Singles: 3×85, 3×90

I followed this with a Crossfit WOD from a few days ago: Row 5k. I’ve never done a 5k row before, in fact the most I’ve ever rowed has been 2000m, and only once at that, so this was a bit daunting! In fact, it went better than I’d hoped. Each 1000m split was faster than the one before, and I had enough left to end with a bit of a sprint, finishing in a respectable (I thought) 20:28. Will have a go at beating 20mins next time.

Actually the biggest battle at the moment is making the 77kg (169lbs) weight category. I’m down from a portly 13st5 after Xmas to 12st7 as of this morning, so only 6 lbs and 3.5 weeks to go. Should be no problem, as long as I can continue to be good, hoho.

{ 7 comments… add one }
  • Steve J 4 March 2010, 1:13 pm

    I’m inherently suspicious of these running shoes. They just look a bit odd for my taste buds!

    Saying that I hate running, as Eric Morecambe used to say about Ernie, I have short fat hairy legs.

  • Mick 15 March 2010, 4:48 pm

    How is the Pose going Colin?

    I have been seeing a coach in Hazel Grove with good results.



  • Colin McNulty 15 March 2010, 6:29 pm

    Hey Mick. A Pose coach in Hazel Grove? Cool. Can you provide his/her details/website please?

    Can you expand on “good results” too! Cheers. 🙂

  • Mick 16 March 2010, 9:56 am

    No problem:

    Seen him twice £25 forr first session, £20 after that. I am Posing ok after 2 sessions, going to try a mile run tonight and see how I get on. He has took videos of me for analysis in slow motion and also analysed videos I have sent to him. I have read the Pose Running book and think its impossible to learn without a coach.

    Let me know how you get on.



  • Colin McNulty 16 March 2010, 8:18 pm

    Cheers Mick, that’s great. Keep me informed how you get on!

  • Mick Byrne 20 May 2010, 8:24 am

    Hey Colin,

    Saw Jon last night and he said you had been for a session, how did you get on?

    I have worked up to about 2.5 miles with about no real problems. Just managed to get a groin strain (walking lunges with a log overhead may of been a contributing factor!). On the plus side my elbow is settling down nicely at last so you may see me at Manchester again soon.



  • Colin McNulty 20 May 2010, 9:48 pm

    Hi Mick, Nothing revolutionary, but it was good to get an experienced eye on my Pose. Basically I’m not leaning forward enough so will have to work on that.

    Glad to hear you’re on the mend.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.