How 'C' Seez It

2011-11-05T05:50:00.000-07:00

Live Scoreboard & Live Stream of World Championships...

One Week Out...

2011-11-02T10:19:00.000-07:00

...So It's Time To 'Taper'...

...And what is a 'taper' I hear you ask? Quite simply, it's a brief reduction in the work-load normally done in training in order to allow the body and mind to freshen and sharpen up... My 'taper' for the upcoming World Championships will not involve a reduction in the intensity of training, but it will involve a slight reduction in the time spent training which in-turn will produce a reduction in volume. After I've warmed-up sufficiently for the Snatch with bar work and a few sets at 50kg, I have thirty minutes to complete my Snatch session. A regular Snatch session can last anywhere between 45-60 minutes. The same goes for the Clean and Jerk. After bar work and a few sets with 60kg the thirty-minute count-down begins. A regular Clean and Jerk session for me can last between 40-50 minutes.

01/11/11

No training

02/11/11

Snatch 112.5kg

Clean and Jerk 140kg

Clean 120kg 1x3

Clean Deadlift 200kg 1x2

Front Squat 165kg 1x3

Lower Back & Abs

Today...

2011-10-31T11:43:00.000-07:00

...I severely dislike weightlifting. The bar, and even more so my body, simply would not do what I wanted it to do. I only have myself to blame however... I was very lazy with my flexibility work over the weekend and it showed significantly today.

30/10/11

No training

31/10/11

Snatch 113kg, misses at 115kg, none of which were close...

Clean and Jerk 130kg

Front Squat 162.5kg 1x3

Bodybuilding stuff

So, I have two more heavy sessions left before I compete at the Senior World Weightlifting Championships in nine days time. These sessions will take place on Wednesday and Saturday of this week. I am very happy to see that there are quite a few athletes entered on the start list with totals a little below and above my own so it looks like I will have a few lifters to compete against which is always nice.

As for my targets for Paris, I will not be happy with anything less than 115-117/150 for new national senior clean and jerk & total records... Should all go very well, I hope to close in on a 270kg total which would not be too embarrassing for a 77kg athlete...

Three More Heavy Sessions Left...

2011-10-30T05:08:00.000-07:00

...Before I 'tear things up' in Disneyland...

27/10/11

No training

28/10/11

Snatch 80kg 3x3
Clean and Jerk 100kg 3x3

29/10/11

Snatch 116kg, lots of failed attempts at 118kg, many of which were very, very close.
Clean and Jerk 140kg
Front Squat 150kg 1x3, 165kg 1x1

Poor Kenny got screwed... Hopefully he will 'Bless the Gym' properly at the Worlds...

I love Pan-American weightlifting. Hopefully the Cubans, Columbians and the rest of that ridiculously powerful crew will be out in force in Paris next week...

The American X-Factor... Some show...

For Dr. Eamonn...

2011-10-26T12:49:00.000-07:00

25/10/11

Bodybuilding stuff

26/10/11

Snatch 115kg
Clean and Jerk 135kg
Front Squat 160kg 1x3

Weightlifting is all technique, right? One does not need to be strong to be a good weightlifter... Just ask retired Russian 77kg weightlifter-turned-powerlifter Oleg Perepetchenov...

2011-10-25T09:41:00.000-07:00

17/10/11

Snatch 100kg
Clean and Jerk 120kg

18/10/11

Bodybuilding stuff

19/10/11 - 22/10/11

No training

23/10/11

Bodybuilding stuff

24/10/11

am
Snatch 100kg
Clean and Jerk 120kg

pm
Snatch 110kg
Clean and Jerk 130kg
Front Squat 150kg 1x3
'Core'

This dude is one of my favourite lifters... My money is on him being a real contender in Paris in two weeks...

Here's a really cool video of the French team training...

Présentation de l'équipe de France d'haltérophilie by FFHMFAC

And 'Benji's' blog...

260kg...

2011-10-17T02:34:00.000-07:00

...@76.7kg for a 'cheeky' national senior total record in the 77kg weight category. But, let's be bluntly honest here... 260kg @77kg body weight is terrible. When I hit a 300kg total @77kg body weight, then I can boast as only then would I consider myself to be a good weightlifter. In the Snatch I made 115kg, and narrowly missed 117kg. I finished on 145kg in the Clean and Jerk and decided to pass on my 3rd attempt as my left knee was pretty rough and I want to keep 150kg+ for Paris when it really counts.

But enough about me... Here's Eoin Murphy, UL's newest lifter, competing for the very first time...

I've only been coaching Eoin for just over one month. Should Eoin choose to stay with weightlifting long-term, he could potentially develop into a very good senior lifter. But for now, I will simply focus on making him stronger and more technically competent. Squat, Pull, Snatch, Clean and Jerk. Repeat...

Cork Beckons...

2011-10-13T11:29:00.000-07:00

08/10/11

No training

09/10/11

No training

10/10/11

Snatch 100kg 1x1, 110kg 3x1x (all in front), 80kg 1x1, 90kg 1x1, 100kg 1x1, 105kg 1x1, 110kg 1x1x (in front), 113kg 1x1

Clean and Jerk 130kg 1x1, 140kg 1x1 (Clean only, too dizzy to Jerk...)

11/10/11

No training

12/10/11

Snatch 100kg 1x1

Clean and Jerk 130kg 1x1 I also Cleaned 135kg & 137.5kg a few times... But I don't want to talk about the Jerks...

13/10/11

Snatch 115kg 1x1, 120kg 1x1x (a pathetic attempt...)

Clean and Jerk 130kg 1x1, 135kg 2x1 (missed Jerks, really don't want to talk about it...) 137.5kg 1x1

Front Squat + Jerk 60kg 1x3+3, 80 1x3+2, 100kg 1x3+1

Front Squat 130kg 1x3, 150kg 1x3

2011-10-07T07:33:00.000-07:00

07/10/11

Front Squat 170kg 1x1

Back Squat 190kg 1x1, 170kg 1x3

Back Squat with pause 150kg 1x5

Muscle Snatch from below knee 70kg 3x1

Snatch Deadlift + Snatch Deadlift from below knee 140kg 1x1+2

Snatch Deadlift 160kg 1x1, 180kg 1x1

Power Clean from above knee 60kg 3x2

Happy Birthday Cairbre...

2011-10-05T15:07:00.000-07:00

...The Cardio-Fitness Centre's best part-time employee.

05/10/11

Snatch 110kg 2x1 (missed 1st because I got the 'first pull' wrong... Again...)
115kg 1x1 (missed in front as I slightly 'over-pulled' and couldn't secure the bar over-head) 117.5kg 1x1 (missed in front, shifted my weight onto the balls of my feet from the get-go...), 115kg 1x1

Clean and Jerk 140kg 3x1 (missed 1st & 2nd Jerks in front... My left knee, wrist and shoulder have been making Cleans & Jerks very difficult for me of late... Made the 3rd but it was more difficult than I would have liked...)

Front Squat with pause 150kg 1x1
Back Squat with pause 170kg 1x1
Front Squat 170kg 1x1
Back Squat 190kg 1x1, 150kg 1x5
Front Squat 130kg 1x5

Lower Back & Abs

Separate the Barbell from the Floor Correctly...

2011-10-04T03:40:00.000-07:00

...And everything else will fall into place... Trust me.

03/10/11

Snatch 112.5kg 2x1 (I missed the first rep in front as I got my 'first pull' wrong...)

Clean and Jerk 137.5kg 1x1

Clean Deadlift 200kg 1x1

Bodybuilding stuff...

04/10/11

No training. Living for 'The Man'...

For those of you who may not know how I came up with the title of this blog... Glee is awesome by the way. Don't even try to deny it. If you do deny it, you're a liar...

Like Rocky Balboa...

2011-10-02T11:13:00.000-07:00

...I have had to adapt to my current life and training situation.

I am currently doing a research masters which involves physical performance testing, weightlifting & strength training coaching and of course the actual writing of the thesis and statistical analysis also takes a lot of time and effort. Outside of my study I am working with teams and clients more frequently than ever. So, my fatigue levels are much higher than I have previously been used to. I am also now in my mid-twenties, embarrassingly old I know... This means that I have had to 'tweak' my training somewhat... I am not training as often as I would have been over the last few years. This is not ideal with the Senior World Championships looming, as well the National Club Championships in two weeks... Club or country I hear you ask...? UL, UL, UL UL UL!

My left knee is pretty beat-up which I originally hurt back in 2006 at the Benelux Championships in Amsterdam during a 115kg Clean and Jerk which can be seen at 4:15 of this video...

So, I've 'capped' my Front Squat & Back Squat at 170kg & 190kg respectively until after the World Championships in order to avoid aggravating my knee further. The right side of my lower back has been troublesome for quite a few years now, so I have to be very careful that I don't strain it again. My left shoulder is bloody sore, but I have pretty much learned to ignore this through years of practice. So, although I'm not quite as bad as our good friend Sly, I still need to focus on 'training, not straining'... which by the way is a Healy-ism...

Here begins the documentation of my preparation for the National Club Championships and the Senior World Championships... Over the next few weeks feel free to comment, advise, question & generally abuse...

29/09/11

Snatch 100kg 1x1
Clean and Jerk 120kg 1x1
Front Squat 170kg 1x1
Back Squat 190kg 1x1
Bodybuilding stuff...

30/09/11

Bodybuilding stuff...

01/10/11

Snatch 100kg 4x1
15 minute break
Snatch 110kg 1x1
Clean and Jerk 130kg 1x1
Clean Pull+Clean Pull from below knee 160kg 3x1+1

02/10/11

Front Squat 170kg 1x1
Back Squat 190kg 1x1
Front Squat with pause 150kg 3x1
Back Squat with pause 170kg 3x1
Front Squat 130kg 1x5
Back Squat 150kg 1x5
Bodybuilding stuff...

Tune in for more 'logging' tomorrow...

Peace out... Goodbye.

So York...

2011-09-08T03:50:00.000-07:00

...Did not go as well I had thought it would. 112/145 @81.?kg BW is very, very 'pish-poor'... Misses at 117kg and 151kg were also quite embarrassing. I felt stronger than ever on the day, and my last warm-up in the Snatch at 107kg was one of the strongest final warm-up lifts that I have ever done... Alas, on the competition platform I was unable to move the barbell, and my own body, into the positions that were needed in order to lift well. It was a strange sensation to feel so strong but at the same time so helpless... All of the videos from the BWLA Centenary Event can be viewed at the British Weightlifting Dartifish page here.

I have been pretty knackered this week, both from the competition last weekend as well as the few weeks of tough training that preceded it. I will compete again at the Leinster Open Championships on Saturday week where I hope to put the inadequacy that was York behind me and start building up some competition confidence in the run-up to the World Championships...

Looking Forward...

2011-08-29T12:53:00.000-07:00

...To the British Weightlifting Association's centenary event this Saturday at York University... I am technically British afterall... I will be dedicating my performance to both the tricolour and my beloved Queen Mother...

Klokov is a fair baysht of a man (that's country speak for 'a very strong dude'...).

2011-08-25T13:51:00.000-07:00

European Youth Championships Live Streaming...

2011-08-23T10:44:00.001-07:00

...Here.

Free desktop streaming application by Ustream

How to Train and Lift to Build More Strength Than Muscle

2011-08-23T02:57:00.000-07:00

Donny Shankle: The Old Show

2011-08-22T04:05:00.000-07:00

Donny Shankle: The Old Show: By Jon North http://jonnorth.blogspot.com/

2011-08-22T03:52:00.000-07:00

There Is Something To This Exercise...

2011-08-19T12:52:00.000-07:00

...Seriously, I kid you not. I am going to try it tomorrow during my warm-up...

Myself and the Lord travelled up to train with the Milltown Malbay Weightlifting Club in County Clare last Tuesday. Coincidentally, Weightlifting Ireland's Coaching Development Officer Colin Buckley, aka 'Bucka', was also present to put the young Milltown lifters 'through their paces'. It was awesome to say the least. The gym is fantastic and has a really honest and motivating feel about it. You heard it here first... Milltown Malbay will be a force to be reckoned with in Irish weightlifting over the next few years.

I succeeded with my target of 140kg for three reps in the Clean and Jerk...

...Now I will be chasing 145kg for two reps, and of course I still have 110kg for three reps to acheive in the Snatch. I am going to go out on a limb and say that I will achieve this Snatch goal tomorrow...

130/153...

2011-08-16T02:27:00.000-07:00

@84.5kg body weight for Big 'D' in the World Student Games in China. Sixth place in the 'B' group... 130kg is a fantastic Snatch in the 85kg weight category. I'm pretty sure that the Snatch and Total are new Irish senior records in the 85kg weight category... Well, at least until this ninja competes in York in the BWLA centenary event in a couple of weeks...

Other results of interest are Halil Zorba of GB with 120/170 in the 77kg weight category and also representing GB in the 77kg weight category, Jack Oliver with 130/152.

The next World Student Games will take place in Russia in 2013, and with me returning to 'Uni' in September to pursue a research Masters I plan to be there and sample some of the local vodka. I will probably do a bit of lifting also...

If I Had...

2011-08-15T05:03:00.000-07:00

...The 'schnootz' (that's 'culchie talk' for money...) for an extended training camp I would go to Broz's new gym in Vegas.

110kg...

2011-08-14T10:22:00.000-07:00

...For three reps is not easy, but it will come...

I have made my target of 137kg a little sooner than I expected... Therefore I have now increased my three-rep pre-World Championship target by 3kg to 140kg, meaning that my two-rep pre-World Championship target has increased from 142kg to 145kg.

On Tuesday I will be making the short trip to Clare to train and help out with the Milltown Malbay Weightlifting Club. This is a very new club with quite a few young lifters so I'm looking forward to seeing what they're made of...! Many of them competed in their first competition in Edenderry recently and I spotted a few young lifters who could potentially grace the international platform for 'Éireann'. I will write a brief report on this trip during the week.

And finally... Why is it that Irish people feel the need to verbally abuse friends the very moment they see them, before eventually being civil...? Here's an example:

'Lad' A: "Well lad, still a c*%t are ya? Ya dopey eejit ya!"
'Lad' B: "F*%k you ya tool."
'Lad' A: "How's it going anyway fella?"
'Lad' B: "Ah not too bad now kid, tippin' away ya know?"
'Lad' A: "Ah tell me about it. Talkcha later anyway bud"

This exchange actually happened by the way. 'Gospel'.

We really are a peculiar nation of 'peeps'... And by 'peeps' I mean clowns.

Awesome Video Courtesy of Mr. Stephen Kinsella...

2011-08-08T12:10:00.000-07:00

...and Evolution FSC...

Saturday's Irish Senior Squad Training went swimmingly. The atmosphere and energy in the gym was great (much like at Globogym) and most lifters performed very well.

Clarence Kennedy, aka 'The Kerry Ninja' stole the show with a Snatch of 141kg, a Clean and Jerk of 170kg and a Clean of 180kg. Master Healy succeeded with a Snatch of 110kg which he has not done in over ten years! Pete 'Hang Clean' Stewart lifted really well with 115kg in the Snatch and 145kg in the Clean and Jerk. Dougie-bear hoisted 105kg in the Snatch and 135kg in the Clean and Jerk as far as I can remember, and Young Small continued to impress with some very precise and gutsy lifting. And as for yours truly, I was happy with how I lifted considering I am in a very tough phase of '3s' and my left knee is still quite tender. I succeeded with 116kg in the Snatch and in the Clean and Jerk, I chose to hit 140kg for a few singles rather than 'going for glory' in order to protect my glass knee...

Back in the gym today I attempted my targets of 110kg and 137kg for three reps in the Snatch and Clean and Jerk respectively. I refuse to speak about my Snatch performance today as it was embarrassing... But I did succeed with 137kg for two sets of two in the Clean and Jerk, only to narrowly miss the Clean on the third rep in each set... Just a bit of fatigue from the combination of travel and training at the weekend... These targets will feel my wrath very, very soon.

John Broz's new gym looks pretty awesome... I will be paying Vegas and Broz & co. a visit again at some point in the future.

And finally, in other news... Big Bad K. D'Arcy will be representing our beloved tricolour in China on the 16th of this month in the World Student Games... He has been in very good form of late and hopefully he can break some more national records during his time 'out east'...

Irish Senior Squad Session...

2011-08-05T07:20:00.000-07:00

...Tomorrow in ECB. Hopefully big weights will be hoisted, names will be taken and things will be 'kept real'... I will report on this session over the next few days.

The Senior World Weightlifting Championships are not too far away, and I've set my targets... At last year's Worlds I set my targets and I fell embarrassingly short. Granted, some things that 'went down' in Turkey were out of my control, but it was embarrassing nonetheless. Therefore, I am determined to make amends this year in Paris.

In training, I want to Snatch 110kg for three reps and 115kg for two reps. I want to Clean and Jerk 137kg for three reps and 142kg for two reps. I have given myself until mid-October to acheive these goals. When I have 'owned' these lifts, I will then spend three to four weeks focusing on heavy singles. Then in Paris I will Snatch 120-122kg and I will Clean and Jerk 155-160kg... In the 85kg weight category. I am currently holding a morning body weight of 81-82kg.

I began a phase of 'trebles' about ten days ago, and so far I have defeated gravity with 107kg in the Snatch and 132kg in the Clean and Jerk. So, I am 3kg and 5kg below my respective targets for three reps. But, give me a few weeks and I will bridge these gaps and then move into a training phase of 'doubles'. I will only be attempting heavy singles at Squad Sessions and pre-World Championship competitions that I will 'train through'. I have already put in a huge strength phase this year, so my focus on Squats and Deadlifts will now subside. It will take time for my strength gains to shine through in the competition lifts, but it will happen. Patience is the key to fulfillment... Or is persistence the key...? I'm not too sure... Either way, weightlifting requires one to be insanely strong, don't ever forget that...

Here is a very good blog.

The title of this video states that Klokov is lifting 170kg here... Alas, to the 'trained eye' it is 120kg... But it is still very, very cool...

A Learning Experience...

2011-07-25T12:36:00.000-07:00

...Lesson 1: Edenderry is farther from Limerick than one might think.

Lesson 2: There are far too many small and insignificant towns in 'Middle Ireland'... Why not just group them all together in order to create a somewhat useful location?

Lesson 3: Driving for over two hours followed by loitering for seven hours before competing leaves one feeling fatigued, grumpy and very, very stiff.

Lesson 4: Dropping 115kg at the front of a platform that is hanging over a weak wooden dancefloor will create a gaping hole in the aforementioned dancefloor which will in turn cause a competition to cease for twenty minutes in order to re-arrange the platform.

Lesson 5: Lifting on slippery rubber garden tiles leaves one extremely unsure of oneself and can cause one to lift in an embarrassing manner.

Lesson 6: Hurting one's knee during a second attempt in the Clean and Jerk with 145kg and then insisting on taking a third attempt is idiotic.

Lesson 7: Attempting to return to Limerick from Edenderry following a long and tiring day will cause one to get very, very lost in the previously mentioned insignificant 'Middle Ireland' towns.

Life really is a rollercoaster...

115/140 @79.3kg body weight. A pretty pitiful performance, but quite challenging and enjoyable in many strange ways.

There were lots of new lifters and also many schoolboy competitors which was fantastic to see so hopefully most of them will continue in this enigmatic sport.

'Videos Speak Louder Than Words...'

2011-07-22T05:38:00.000-07:00

...That's the 'saying' isn't it...?

2011-07-18T12:43:00.000-07:00

My 'tip for the top' over the next few years...

Congrats...

2011-07-17T10:28:00.000-07:00

...to 'Big D' on becoming the 2011 85kg British Weightlifting Champ...

He set new national senior clean and jerk and total records in the 85kg weight category, and with the World Student Games to look forward to next month, I'm sure he will push on even more.

I got a lot of good work done last week, hitting lots of Snatches between 75-88%, lots of Clean and Jerks between 70-85%, some Pulls, Deadlifts, Squats and Power variations too. Early next week I will push the intensity of my lifting up a little bit, and then see how things go in Edenderry next Saturday. 'Word on the street' is that it will be a very well attended event with quite a few new lifters which is always great to see.

Guess Who's Back...

2011-07-14T15:09:00.000-07:00

...Back again... I pure despise this Eminem song to be honest like, so c'mere fella, I'll give ya a schkonse of a waaay sicker Eminem tuuune. Here it is la, this is some tuuune I'm tellin' ya...

I have returned to practicing the Snatch, Clean and Jerk and their respective power variations. After the embarrassment that was the National Championships in May, I spent around four weeks simply doing a lot of strength work, and even a little bit of ‘bodybuilding’ in order to allow my lower back injury to heal. It has healed, and for the past two weeks I have been gradually edging my Snatch and Clean and Jerk back to where they need to be in order for me to avoid becoming self-loathing…

I trained well in Edinburgh last weekend, and in the process caught up with Muffin Top and Kevin ‘Top Duck’ D’Arcy as well as other Edinburgh and Glasgow-based lifters. It was just the weekend that I needed in order to get a bit of hunger back for the enigmas that are the Snatch and the Clean and Jerk.

Over the last few days I have been training in what some misinformed 'peeps' regard as ‘the capital’. I have spent some time in ECB, the ‘Hercs’ and my personal favorite training venue in Ireland, Morton Stadium in Santry. I swear it’s the Eleiko equipment and the general ‘feel’ of the gym that I like, not the fact that I am very, very attracted to the female track athletes that roam the premises… Honestly. No word of a lie kiiiid...

So, to sum up… ‘Byrdie’ is back, and is hungry for big lifts. The Senior World Weightlifting Championships will be upon us sooner than we think, and I am hungry for 120/160 this year. I will compete in the Edenderry Open on the 23rd of July where I hope to post some respectable numbers and get back to some mildly respectable form.

I may also move up to the 85kg weight category, but that topic is for another time…

So, as our Austrian friends say, ‘G’day mate’… Or, as those in the ‘real capital’ say… Talkcha Feens and Stellas…!

I don't know who this guy is, but he is crazy strong. Actually I lie, I do know who he is, but I just choose to pretend that I don't because it eases the pain of his abandonment. Murph still cries because you have left Flanagan... He weeps himself to sleep every night. You should be ashamed of yourself.

Good luck to 'Big D' who will be competing in the British Senior Championships this Saturday in the 85kg weight category. Judging by his form in Edinburgh last weekend, I am confident that he will 'bring the pain and take names'...

These Guys Are A Hoot...

2011-06-19T14:09:00.000-07:00

2011-06-13T13:24:00.000-07:00

Choonz...

'Stronger Than Yesterday'...

2011-06-06T10:00:00.000-07:00

...Is pretty much the name of the game, isn't it?

Kendrick...

2011-06-02T11:05:00.000-07:00

...Farris is my favourite lifter. He is 'crazy strong'. It's good to be 'crazy strong'.

I have never met the guy, but I did see him train at the World Championships in Turkey last year where he was looking very calm and focused. I like his attitude, and his hair is awesome which is by far the most important thing.

These next two videos are not of Kendrick, but of a weak caucasian lifter from Ireland (via the Queen's land...). Some day... I will be strong.

Something of Interest...

2011-05-23T04:39:00.000-07:00

...Well, it's interesting to me anyway... You lot can make up your own minds on the potency of interest this ignites in you...

Here are two videos from the Benelux Weightlifting Championships that took place in October of 2006 in Amsterdam:

I would like to draw your attention to the Dutch lifter in the orange leotard (let's call him 'OL' for the purpose of this blog post) who appears at 27 seconds in the first video with a Snatch of 85kg and at 12 seconds in the second video with an opening Clean and Jerk of 95kg. I competed against this dude on this day in the 69kg weight category and I beat him with a Total of 195kg to his 180kg. I had been lifting seriously for just under one year, as had he according to a conversation I had with one of the Dutch coaches at the event. However, his own persoanl coach was (and maybe still is?) Armenian, not that that would suggest anything remotely like foul-play...

Yours truly appears at 14 seconds in the first video (yes, I did fall on my ass attempting to Snatch a measly 84kg... The embarrassment of this has yet to subside) and at 49 seconds in the second video with an opneing Clean and Jerk of 108kg.

Anyway, enough about me making 'a holy show' of myself... Here is OL competing two years later at the 2008 European Junior Weightlifting Championships.

Still in the 69kg the category, he is attempting significantly larger weights compared to the Benelux Championships two years previous in 2006. Now, there is no issue here really is there? His progress is pretty 'believable'. At this same time in 2008 I had improved significantly also with training lifts of 110kg in the Snatch and 143kg in Clean and Jerk, and competition lifts of 108kg in the Snatch and 141kg in the Clean and Jerk while still in the 69kg weight category. So OL had jumped from 85/100 to 114/134 in two years. I had jumped from 84/115 to 110/143 in two years. No biggie, right? Everything seems to be 'above board'. Two lifters simply 'putting the hours in' at the gym...

However OL, unfortunately for him, tested positive for a banned substance in 2008. The date that OL competed at the European Junior Championships is exactly four years prior to the end of the ban that he received from the International Weightlifting Federation (IWF), which suggests that he 'tested positive' at this very event. I don't know what substance he 'got caught' for, but according to the IWF website OL was the recipient of a four-year ban, ending on the 17th of September 2012. So in order to make the progress that he made between 2006 and 2008, OL 'used'. This is quite surprising to me due to the fact that the numbers that he was producing over the course of these two years were pretty modest in the 'grand scheme' of international weightlifting. If anything, it's a little embarrassing for OL.

I have not seen OL compete in a 'tested' competition of late, so I would imagine that his ban still stands. However, OL is training. He is now a 77kg lifter. I am only guessing, but OL seems to be training somewhere in Eastern Europe, possibly due to the influence of the aforementioned Armenian coach. His numbers have improved a little bit more since his ban... To say the very least...

This progress must be due to 'good old-fashioned hard work', a talented coach and a motivating training environment...

Just to have a mode of comparison, I too am now a 77kg lifter. My best lifts are 120kg in the Snatch and 153kg in the Clean and Jerk. I am worlds away from OL's 140kg+ and 170kg+ respectfully. I however have never, and will never, 'use'. Is that the deciding factor in relation to who is going to excel internationally and who is not? It seems so to me.

I would like to add that I have no personal vendetta against OL. The man has 'gotta do what he has gotta do'. I only use OL as an example because I have competed against him and as a result I have been interested in his lifting career and progress ever since. There are bucket-loads of athletes out there just like OL, of that there is no doubt.

So, I guess the questions that I am trying to ask here are:

- Are we naive in relation to who is/isn't 'using'?

- Are we naive in relation to our opinion on just how far a weightlifter can go 'clean'?

- Are there more people 'using' than we can ever imagine?

- Is pretty much every lifter on the international stage gaining an advantage from prohibited substances?

- Are our weightlifting 'idols' really just steroid-filled phonies? And if so why do we still love them and attempt to mimic them?

- Are banned substances needed even to reach a sub-standard international level of performance, nevermind elite standard?

- Or, am I being cynical and melodramatic?

It's a sad sad situation really, isn't it?

2011-05-17T10:42:00.001-07:00

2011-05-16T10:41:00.001-07:00

The Enigma That Is 'CF'...

2011-05-14T03:01:00.000-07:00

This is actually pretty cool...

However, this is not...

The dude in this second video is a 'CF Programmer'. He seems to not only 'not have the foggiest', but it is clear to me that he is also a David Brent impersonator.

Over the last six days I have Squatted my little candy-ass off. This has resulted in a personal best for a single, as well as for six, five and three repetitions.

I Still Can't Snatch and Clean Much Without Pain...

2011-05-13T11:08:00.000-07:00

...But at least I can still Squat. I hope to be able to Snatch and Clean heavy again at some stage next week.

2011-05-12T12:29:00.000-07:00

2011-05-11T03:10:00.001-07:00

This Guy Is Awesome...

2011-05-10T11:13:00.000-07:00

Unfortunately...

2011-05-09T05:37:00.001-07:00

...Things did not go so well on Saturday. I was unable to keep my lower back injury under control and what resulted was 0/3 in the Snatch and I then made the wise decision to pull-out of the Clean and Jerk. To continue may have caused some serious damage. It was embarrassing, but hopefully I can get myself in decent shape to make amends at the Ulster Open in just over four weeks.

I will be able to continue training this week, but I will not be able to lift much in the Snatch and the Clean, if anything at all. I will however continue to squat and slow-speed pulling is also ok.

Here is a new Irish lifter. He is based in Scotland and has massive potential. The only worrying issue is that there appears to be a couple of muffins attached to his mid-section...

And here is BJK's music debut...

This Is How We Do It...

2011-05-05T05:40:00.000-07:00

I don't know why people make such a fuss about 'tapering'... It really is a simple concept... Do very little work a day or two out from competition and one will be 'tapered' and fresh. Simples.

This is one of the best videos I have ever seen... Ever.

2011-05-04T09:37:00.000-07:00

04/05/11, UL
Morning body weight: 77.2kg

Snatch

'Wave' 1: 112.5kg 1x1 (94%) I attempted but missed 115kg.
'Wave' 2: 112.5kg 1x1 (94%)
I had more misses than I would have liked between 110kg and 115kg today, but shit happens. I felt strong and powerful and that is the main thing.

Clean and Jerk

140kg 1x1 (92%)

Clean Pull

180kg 1x1

Power Clean

100kg 1x3
110kg 1x2
120kg 1x1 (91%)

Back Extensions 1x10

Today was a decent 'run-out' before the National Championships on Saturday. I feel very strong at the moment, but if I am to be bluntly honest I think that I am not in as good 'competition shape' as I was for the Scottish Open last month. My lower back injury is still causing me a bit of bother, so my major concern for Saturday is to try as best as I can to protect it over the next few days and hope that it doesn't flare up on my heavier Clean and Jerks. It seems to be fine in the Snatch, but as I approach 140kg+ territory in the Clean and Jerk it 'spasms' a little. In the past this spasm has usually been followed by sharp pain, but thankfully I have managed to keep this pain at bay over the last couple of weeks. Voltarol 'stacked' with Nurofen Plus will hopefully see me through the next few days unscathed.

I will compete in the 77kg weight category on Saturday, and I hope to break my own national senior records of 148kg in the Clean and Jerk and 259kg in the Total. The senior 77kg Snatch record is currently 125kg which at the moment is out of my reach, but I will break it at some point in my weightlifting 'career'...

112.5kg, 'Wave' 2

140kg

180kg

120kg

Tomorrow I will 'skool' you guys on how to 'taper'... Peace out.

2011-05-03T07:33:00.000-07:00

03/05/11, UL
Morning body weight: 77.8kg

Snatch

'Wave' 1: 90kg 1x1 (75%)
'Wave' 2: 100kg 1x1 (83%)

Back Squat

210kg 1x1 (95%)
220kg 1x1x(99%) Similar to my Back Squat failures last week, the sticking point was quite long and I just couldn't push through it to complete the lift.
200kg 1x3 (90%) I missed the third rep. I was 'scarlet'.

Reverse Back Extensions 1x10

Abs

Today was a nice session to begin the 'training week'. I took the last three days off, and like all Irish people had 'the few too many' over the bank holiday weekend. We're great 'craic' though. I felt rested but a bit out of the 'groove' today. I will lift heavy-ish in the Snatch and Clean and Jerk tomorrow.

2011-04-29T08:44:00.000-07:00

29/04/11, East Coast Barbell
Morning body weight: 78.5kg

Power Snatch

90kg 2x1 (90%)
80kg 1x3

Back Squat

200kg 1x1 (90%)
215kg 1x1x(97%) Like the 220kg attempt yesterday the sticking point lasted quite a while, but unfortunately I didn't have the freshness in my legs to push through and finish the rep.
212.5kg 1x1(96%) I didn't really believe that I was going to succeed with this because my legs were knackered, but the fact that it was a new ECB gym record forced me to complete the rep, albeit following a mighty sticking point.

All in all, the last seven days have been very positive. I have got a lot of good quality work in, both in terms of volume and intensity. I will rest over the weekend before I recommence my preparations for the National Championships on Monday.

Today's pearl of wisdom is... Those that don't Front Squat heavy and regularly will undoubtedly have a very poor, feeble and embarrassing Jerk.

A Little More Progress...

2011-04-28T14:13:00.000-07:00

...28/04/11, Morton Stadium
Morning body weight: 78.3kg

Snatch

'Wave' 1: 112kg 1x1 (93%) I missed this three times before succeeding with it.
'Wave' 2: 113kg 1x1 (94%) I missed this twice before succeeding with it.

Clean and Jerk

137kg 1x1 (90%)

Back Squat

200kg 1x1 (90%)
220kg 1x1x(99%) This was very close. The sticking point must have lasted for about three seconds. Alas, I had to drop it.
200kg 1x3
180kg 1x8

I really wanted to lift 142kg in the Clean and Jerk today, but my lower back was causing me a little bit of trouble so I was forced to leave it at 137kg. The fact that 137kg was very easy made it extremely difficult to not load 142kg, but in the interest of injury-prevention I had to swallow my pride. I'm embarrassed of course, but at least I'm not injured.

Morton Stadium's gym is pretty cool and it's decked out in Eleiko 'gear' which always get me excited... A little too excited sometimes...

Today's pearl of wisdom... One should focus on how one moves one's body around the bar rather than focusing too much on 'pulling the bar up'. Again, just trust me. I am always right.

200kg

Man I'm Tired...

2011-04-27T10:06:00.000-07:00

...Is this weightlifting malarkey really worth it? I'm not so sure that it is.

27/04/11, East Coast Barbell
Morning body weight: 77.7kg

Power Snatch

'Wave' 1: 91kg 1x1 (91%)
'Wave' 2: 93kg 1x1 (93%)

Power Clean

'Wave' 1: 120kg 1x1 (91%)
'Wave' 2: 123kg 1x1 (93%)
110kg 1x3
116kg 1x2

Front Squat

190kg 1x1 (95%)
201kg 1x1x
There was no reason for missing 201kg other than the fact that it was simply too heavy for me today. I didn't even begin to recover from the 'bottom' position, not even a little bit. Embarrassing, I know.

Back Extensions 1x10

Abs

Incline Bench Press

50kg 3x5

Chin-ups 3x6

Ten minute stretch

Tomorrow evening I will be training in Morton Stadium in Santry with the DCU Weightlifting Club which I am really looking forward to.

Today's pearl of wisdom... 'Squeeze' your lats during the snatch and clean pull. Trust me, do it.

2011-04-26T10:26:00.001-07:00

26/04/11, East Coast Barbell
Morning body weight: 78kg

Muscle Snatch

75kg 1x1 (84%)
60kg 1x3

Power Snatch

90kg 1x1 (90%)

Power Clean

110kg 1x1 (84%)

Ninety minute break

Snatch

'Wave' 1: 100kg 1x1 (83%)
'Wave' 2: 110kg 1x1 (92%) I also missed 112kg a few times.
'Wave' 3: 111kg 1x1 (93%) I missed 111kg a few times before eventually succeeding with it.

Clean and Jerk

140kg 2x1 (92%)

Clean

120kg 1x3 (79%)

Today was tough but enjoyable. I am very happy that after taking a two-week break from heavy competition lifts that it has only taken a few days to get back to 110/140 territory. When I am able to consistently make these weights while maintaining low levels of psychological arousal it is a sure sign that I am in decent shape.

Today's pearl of wisdom... Do not neglect upper-body strength in the sport of weightlifting. The weightlifter that does this is a clown.

Funny.

A Bit Of Detail...

2011-04-25T12:55:00.000-07:00

...For the next couple of weeks.

22/04/11, UL
Morning body weight: 78kg

Snatch

'Wave' 1: 105kg 1x1 (88%)
'Wave' 2: 107.5kg 1x1 (90%)

Clean and Jerk

130kg 1x1 (85%)

Front Squat

180kg 1x1 (90%)
150kg 1x6

23/04/11, East Coast Barbell
Morning body weight: 78.5kg

Snatch

'Wave' 1: 100kg 1x1 (83%)
'Wave' 2: 103kg 1x1 (86%)
'Wave' 3: 101kg 1x1 (84%)

Clean and Jerk

135kg 1x1 (88%)

Front Squat

195kg 1x1 (98%)
160kg 1x5

24/04/11: Off, ten minute stretch.
Morning body weight: 79kg

25/04/11, Hercules Club
Morning body weight: 78.3kg

Muscle Snatch

70kg 1x2
75kg 1x1 (84%)

Ten minute break

Snatch

'Wave' 1: 105kg 1x1 (88%)
'Wave' 2: 110kg 1x1 (92%)

I had a few misses between 107kg and 112kg, but eventually made a satisfactory 110kg.

Clean and Jerk

137kg 1x1 (90%)

Front Squat

180kg 1x1 (90%)

Barbell Overhead Press

60kg 1x8

Bent-over Barbell Row

60kg 1x8

I competed twice in seven days earlier this month at the Scottish Open and the Irish University Open where I managed 115/153 & 116/150 respectfully. The first of these results was a 'pound for pound' best competition performance for me with 334.6 sinclair points. I managed to exceed the 330 sinclair point standard set out by Weightlifting Ireland for the Senior World Championships in both of these competitions and I am very happy that I have done this so early in the year. I won't lie, I was tired after these seven days.

Following the second of these competitions I took a one-week break from competition lifts and focused on power variations, back squats, deadlifts and lifts from the blocks. I then spent another week (last week) doing light competition lifts and a few other 'bits and pieces'. As of last Friday, 22/04/11, I returned to my more normal and traditional programme for the upcoming National Championshps that take place on the 7th of May in Belfast. I will be spending this week training in Dublin and I will then return to Limerick next week to finish my preparations for this event. I will be documenting my training for the next two weeks on 'How 'C' Seez It' so if anybody has any thoughts, advice, questions or comments in general feel free to 'belt away'.

Today's pearl of wisdom is... When one reaches 350 sinclair points he is only then justified to brand himself a 'good' lifter... But no more than 'good'.

2011-04-21T13:18:00.000-07:00

The Irish National Senior Championships are a little over two weeks away. I really, really hope that Jordanstown University has enough weight because I plan on being embarrassingly strong and fast.

Still on the 'Blocks Buzz'...

2011-04-15T02:27:00.000-07:00

...It is my opinion that people can get a bit carried away with squats which can cause lifters to neglect pulling movements. One has to remember that the lifter must first learn how to pull strongly before he or she can squat. The lifter does not magically end up under the bar in the 'receiving' position of a snatch or a clean. It is a strong and aggressive pull, coupled with the back strength to enable the lifter to maintain adequate positions in relation to the bar during the pull, that then allows the lifter to move under the bar and squat the weight up.

Right, I'm off to the gym to do some back squats... I never said that pulling should replace squatting, that's just idiotic. Balance is key. Oh and persistence, don't forget persistence...

The 'Olden Days'...

2011-04-13T11:32:00.000-07:00

...Some training lifts from June 2007 at 68kg body weight:

Lifting 'from the blocks' makes one's back strong and forces one to pull quickly. Not 'pull harod' like they say in GAA circles, but 'pull quick'. A slow weightlifter is an embarrassing weightlifter, most likely filled from the toe to the crown with self-loathing.

125kg

2011-04-13T07:57:00.000-07:00

2011-04-10T12:28:00.000-07:00

2011-04-08T02:23:00.001-07:00

Some Cool Videos Of British Lifters...

2011-04-05T09:13:00.000-07:00

...From the 1998 'Commie Games'...

And some awesome tunes from the same year...

My Current Favourite...

2011-04-05T03:46:00.000-07:00

...Blog.

And, my current "favourite" exercise...

A couple of warm-ups from last Saturday with 90kg and 100kg...

In the Sport of Weightlifting...

2011-04-03T12:43:00.001-07:00

...It is pivotal that the athlete establish a strong and technically sound starting position... Like this...

The Scottish Open was held in Kilmarnock Weightlifting Club in Glasgow on Saturday. There was a great turn-out with over forty lifters and the competition was very well run by Charlie 'Chick' Hamilton and all involved in Scottish weightlifting.

I weighed in at 77.6kg and I managed to make a personal best total of 268kg with a Snatch of 115kg and a Clean and Jerk of 153kg. Scoring 334.6 sinclair points I have surpassed the qualification standard for the Senior World Championships that will be held in Paris in November. I am delighted to have made this standard so early in the year as I can now really put all of my energy into my training and focus on preparing as well as possible for Paris.

There were quite a few good performances on Saturday from many of the Scottish lifters, with the most impressive being 'wee' Craig Carfray's 102/130 @68kg body weight. Craig has just turned nineteen and has a very bright future ahead of him in the sport of weightlifting.

2011-03-28T11:00:00.000-07:00

I don't have the foggiest what the Greek coach is saying in this video, but I love the training that is going on... Lots of snatch, clean and jerk and squats.

'Competition' & 'Environment'...

2011-03-26T12:05:00.000-07:00

...Are very important in the sport of weightlifting.

Today Clarence Kennedy, aka 'The Tralee Ninja' came up to UL to train. I spoke to him at the Irish squad session a few weeks ago about trying to get up to Limerick once in a while for training so hopefully he will make this a regular habit. We planned out what turned out to be a very productive day of training...

We began with an easy Power Snatch and Power Clean session, with Clarence working up to 100kg and 115kg and me working up to 95kg and 115kg respectively. This was a very easy 'warm-up' session. We then went for a 'quick bite' before returning to the gym for a heavy Snatch, Jerk and Back Squat session. We chose these exercises because it gave me the chance to chase Clarence in the Snatch and Clarence the opportunity to chase me in the Jerk. As for the Back Squat, it was included because the lifter that doesn't Back Squat heavy at the end of most of his or her training sessions is a clown, 'simple as'.

Clarence succeeded with 130kg in the Snatch, and he attempted 132.5kg a few times but it was just too heavy on the day. I have no doubt that as 2011 progresses and he begins to 'fill-out' the 85kg weight category that he will be hitting the realms of 135-140kg in the Snatch. I succeeded with 120kg in the Snatch which I was very happy with.

In the Jerk Clarence succeeded with 160kg. He attempted 162.5kg a couple of times but like the 132.5kg Snatch, it was just a bit too much on the day. And, like the aforementioned, as this year progresses and he continues to improve his squats and increase his body weight, he will be in 165-170kg territory for sure. I made 170kg in the Jerk and came close with 175kg.

By the time we got to the Back Squat, we were both pretty fatigued. Clarence managed 205kg, and I made 210kg.

All in all it was a great day of training. Clarence recorded a lot of our lifts today so I'm sure there will be a kick-ass video very soon, but until then you will have to make do with my amateur recordings.

The Embarrassing Side Of Weightlifting...

2011-03-24T13:06:00.000-07:00

And in other news, it's good to see the return of Our Lord...

Serious 'tunage':

The Glenn Pendlay coaching seminar held in ECB yesterday evening seems to have been a major success. I did not attend, but I'm sre everyone that did got quite a bit out of it. Well done to all involved in organising this event. Or, as they say in the 'schticks', "fair play t'ye".

Culchies will forever bemuse me... This one's for you Murph:

Train the Competition Lifts, Squat and Pull...

2011-03-23T14:07:00.000-07:00

...Train these movements often, and train them heavy. That's weightlifting "in a nutshell"... But here are some further points to consider...

Power variations, Muscle Snatch, Power Jerk, press variations, row variations and specific lower back and abdominal strengthening movements are very good supplementary elements to a well-rounded weightlifting training programme.

Establish a sound and consistent technical base.

'Hang' variations are useless for the weightlifter that is beyond 'beginner' level.

Lifting from 'the blocks' can be useful.

Establish a satisfactory level of flexibility, then continue to stretch when necessary.

Recover when recovery is needed. One will know when this time has come, it's a very stale, lifeless, humbling and embarrassing state of body and mind.

Eat well, and eat regularly.

Think big. Enter the gym with expecations of personal best lifts every single day.

Keep arousal levels under control. A state of 'controlled aggression' is what will allow the weightlifter to lift with strength, fluidity and focus.

Focus on being consistent in training. Aim to minimise failures.

Keep the bar close.

Move quickly.

Continually strive to improve upon existing strength levels.

Be brave.

It really is a simple sport in theory... However in order to put this aforementioned theory into practice, the weightlifter needs to have a strong and positive mindset.

So, the question is... Can this strong and positive psyche be taught or gradually acquired? Or is it simply something a person has or doesn't have?

2011-03-22T10:00:00.000-07:00

113kg

115kg

Can Someone Give Me Some Money...

2011-03-21T13:49:00.000-07:00

...So that I can go abroad and train in a proper weightlifting gym?

110kg

I don't even train my arms, it must simply be genetics...

2011-03-18T03:39:00.001-07:00

2011-03-17T11:00:00.000-07:00

2011-03-16T05:34:00.000-07:00

2011-03-08T02:33:00.000-08:00

2011-03-04T04:06:00.000-08:00

2011-02-20T03:46:00.001-08:00

Unfortunately...

2011-02-17T03:31:00.001-08:00

...I have picked up a nasty bug that is apparently 'going around', so I will not be gracing the platform this Saturday. Needless to say I am very disappointed as I was confident of a personal best performance because my training has been going better than ever... Alas, shit happens. It will take me a few days to recover and I hope to return to full training and full strength on Monday.

Good luck to all that are competing this weekend!

2011-02-16T01:54:00.001-08:00

2011-02-15T11:35:00.000-08:00

120kg Snatch... Soon...

We Are All Human...

2011-02-14T12:00:00.000-08:00

Even Cathal 'The Jerk' Byrd can miss sometimes...

137.5kg

Some People Say That...

2011-02-10T15:00:00.000-08:00

...Technique is the most important part of weightlifting...

90kg

...These are probably the same people who say that 'endurance' has no place in the sport...

70kg

I don't know what purpose these next two videos serve... Other than the fact that they are mildly amusing...

2011-02-09T08:49:00.000-08:00

Sean O' Sullivan (aka 'Trooper') is a terrible training partner... Here I am attempting 230kg and he deems it appropriate to bark out my biggest 'pet peeve'... Trooper did miss an 82.5kg snatch a few minutes after this which was highly embarrassing, so I guess karma is fo' reel...

2011-02-08T16:03:00.001-08:00

2011-01-27T09:34:00.001-08:00

2011-01-26T10:56:00.001-08:00

2011-01-25T10:33:00.000-08:00

2011-01-25T02:42:00.000-08:00

2011-01-23T08:39:00.000-08:00

2011-01-15T11:09:00.000-08:00

2011-01-12T03:33:00.001-08:00

2011-01-11T10:52:00.000-08:00

Lifting from the Blocks is Important...

2011-01-08T09:56:00.000-08:00

2011-01-07T12:37:00.000-08:00

2010-12-27T06:13:00.001-08:00

Two Awesome Vids...

2010-12-25T03:14:00.000-08:00

The first one is my favourite. The dude is nothing fancy, just raw strength and speed...

People Always Ask Me...

2010-12-24T05:52:00.000-08:00

... 1) How are you so massive?

And

2) How are you so tough?

Well, the answer to these questions lay below...

Every year I go home to Cork for Christmas, I rekindle a couple of passions from my younger years. First up is bodybuilding, which is followed by a few rounds on the boxing bag. Boxing was one of the first sports that I ever tried my hand at. And by boxing, I mean that I 'went to town' on circuit training, hitting the bag, the speed bag and any other boxing-related drills. But, when I entered the ring to fight, I decided it just wasn't for me. To be bluntly honest, it simply would not have been fair on the other boxers as my raw aggression would just be too much for them to handle...

2010-12-22T10:49:00.001-08:00

2010-12-20T14:52:00.000-08:00

2010-12-17T09:39:00.001-08:00

2010-12-12T11:33:00.000-08:00

2010-12-06T14:36:00.000-08:00

London is Postponed...

2010-12-02T08:06:00.000-08:00

...So I thought I would vary my training a little...

'Easy Like Sunday Mornin'...'

2010-11-28T06:27:00.000-08:00

I had a very good session today with the one and only Lord Murphington. I like training on Sunday mornings, there's something really refreshing and relaxing about it.

I didn't sleep too well last night, I don't know why. I got around four hours I would say, but nonetheless I woke up at 9am feeling quite good. I had an awesome breakfast of Weetabix, blueberries, grapes, natural youghurt, a banana, an orange, a cup of coffee and a pint of water. 'How 'C' Seez It' is now venturing into the nutrition industry. Free advice for all on what to eat as well as how to get ridiculously and embarrassingly strong...

I made 107.5kg in the Snatch this morning, and then I dropped down to what I thought was 87.5kg for three reps in the Power Snatch. Alas, it was 97.5kg. There is nothing surprising here. I did only manage a 'B2' in Ordinary Level Maths in the 'Leaving'... I performed two reps, and they felt heavier than I remember 87.5kg feeling so I knew that something was up (literally). So down I went to what was actually 87.5kg and I did what I had planned to do... One set of three in the Power Snatch. These felt quite good, so I put 95kg on the barbell which I also made for a Power Snatch single. Then, I got a bit greedy... I loaded the bar to 101kg for a new personal best... I performed two singles, and while both were powerful Snatches, they were by no means Power Snatches. But, a man's gotta try I guess...

Then I moved on to the Clean and Jerk where I made 130kg, which was followed by 137.5kg. I missed the Jerk on 137.5kg, but it was just a slight technical blip. I then dropped down to 120kg and I did a double in the Power Clean followed by one Power Jerk. I finished the session with some Clean Pulls and Ab work.

Considering I expended quite a lot of energy only two days ago with 190kg for five reps in the Back Squat, I am very happy with how I felt today. My Snatch in training is gradually improving which for me is a huge confidence boost for competition day. The Clean and Jerk is strong and this always takes care of itself on competition day. My legs are getting stronger and stronger, which for a weightlifter is pivotal. A weightlifter with weak legs is as much use as a football player with dyspraxia.

So, all is well and I am really looking forward to the London Open next Saturday... That is if we are not 'snowed in'...

The 'Andy Row'...

2010-11-26T09:16:00.000-08:00