Train Insaaane- Sheiko Bench, Coan Phillipi Deads, GVT Squat

[Laver]

New Training

New Goals

New Direction

New Topic - it is deserved of one!

I have foregone all bodybuilding aspirations and have committed myself to Olympic Weightlifting - I'll be looking to compete as soon as I am able to execute proper lifts - this is going to take quite a bit of stretching and mobility work, not to mention practice before I can do the full lifts properly

It was only a matter of time really, while bodybuilding I was more interested in getting my weights to climb up than my measurements.

I could have easily swung to either Power lifting or Weightlifting, few things that swayed me towards Weightlifting was -

- The Olympics - they are the coolest!

- One federation, so less of the politics that comes with multiple feds/titles/rules/comps etc.

- More athletic; I mean that in the sense of more movement and explosiveness as opposed to Power lifting which you don't jump around the same, I'd rather be moving!

Current stats:

176cm

79Kg

That's enough of an Introduction - Bring it on.

[Laver]

Further to post above,

For the next four weeks I am doing a "beginner weightlifting program" which you can find here http://www.qwa.org/programs/tbeg6.asp

Credit should be given to OldBull for pointing me to it.

It's basically in the 8-12rep range, 3-4set range, light weight, getting muscle memory / motor skills / technique down.

Its 3 days a week for the 4 weeks, I will add two extra days a week in to do some other work, probably core.

I am stretching every day at the moment to get my body flexible enough to be able to squat and hold the bar with proper technique.

I'm also continuing at this stage to diet, while I'm not lifting huge weights I'm taking the opportunity drop some fat,

Goal weight is around 74Kg, currently 79kg and goal waistline is around 80cm, currently 87cm.

I won't be posting up every workout, but I may do the odd one or just catchup every so often.

[Danomyte]

:clap: :clap: :clap:

Hey Laver, good to hear.

Good luck with your journey in OL. I've got a goal in the future of competing in BB, but not within the next 4-5 years (but who knows), so welcome to the world of OL!!!!!!!!

Post any questions you have, I'm sure you'd get some good informatitive responses (from ExpensiveUrine, BigMac, myself and others).

All the best

Dan

[SoaringSwine]

:clap:

Do post more than occasionally though. It will be cool to see where you're at. That programme looks fun!

[biggurl27]

Good goals Laver, look forward to seeing your progress.

[poos_n_wees]

- The Olympics - they are the coolest!

- One federation, so less of the politics that comes with multiple feds/titles/rules/comps etc.

- More athletic; I mean that in the sense of more movement and explosiveness as opposed to Power lifting which you don't jump around the same, I'd rather be moving!

Awesome, good for you :grin:

This'll be an interesting journal to follow! Good luck with this \:D/

I've got a goal in the future of competing in BB, but not within the next 4-5 years (but who knows)

Wooooooot. Shot Dan! 8)

[Delpreet]

all da best with ur training bro

[Laver]

Many thanks for your kind words everyone!

Monday 6th October 2008

Session 2 of 12

Power Snatch

8 * 20Kg * 2

8 * 30Kg * 2

Snatch Pulls

8 * 30Kg * 4

Snatch Squats

8 * 30Kg * 3

Back Squats - A2G

8 * 80Kg * 4

DB Curls

12 * 15Kg * 2

12 * 15Kg * 1 Cheated form

Narrow Grip Bench

12 * 40Kg

12 * 50Kg

10 * 50Kg

Ab Work

Comments

All good, Snatch squats are hard!

Was pleased with the back squats.

Having trouble with the Snatch, not sure where I'm supposed to drive it with my body,

I'm GUESSING its just above the crotch and you catch it a bit before you push it - rather than hitting the bar you drive it.

[Laver]

Wednesday 8th October 2008

Session 3 of 12

Power Clean - No Dip

8 * 40Kg * 4

Push Press

8 * 50k * 4

Front Squats

8 * 50Kg * 4

Bent Over Rows

8 * 55Kg * 4

Bench Press

12 * 55kg * 2

8 * 5Kg * 2

Wow I can't bench reps for shit lol, this was humbling.

Twist Situps - 2 twist

15 * BW * 4

Comments

Good session, weight increase in some stuff next week.

Still stretching my ass off all the time to get flexible enough for this stuff!

[Danomyte]

Hey Laver, looking good.

I did one of the QWA progs last year and put on 5kgs on my snatch. They got good programmes.

Have you got lifting shoes? If not, get some or wear some going out shoes with a solid heel. They will make a huge difference.

Biggest thing to remember (especially for me) is to keep your arms straight throughout the 1st and 2nd pull (even at the very top of the pull). Once you bend your arms, you automatically lose 5-10kg lifting potential on that rep.

Your arms are just like chains that are just holding the bar and it's your legs and back that do the work.

Keeping your arms straight throughout the pull is one of the most hardest feelings to master but once you do, your weights will sky rocket. Hope this helps.

Keep up the good work :clap: :clap: :clap:

[Laver]

Hey Laver, looking good.

I did one of the QWA progs last year and put on 5kgs on my snatch. They got good programs.

Have you got lifting shoes? If not, get some or wear some going out shoes with a solid heel. They will make a huge difference.

Biggest thing to remember (especially for me) is to keep your arms straight throughout the 1st and 2nd pull (even at the very top of the pull). Once you bend your arms, you automatically lose 5-10kg lifting potential on that rep.

Your arms are just like chains that are just holding the bar and it's your legs and back that do the work.

Keeping your arms straight throughout the pull is one of the most hardest feelings to master but once you do, your weights will sky rocket. Hope this helps.

Keep up the good work :clap: :clap: :clap:

Yes got some C Taylors - they're 'chucks' for all the Emos out there.

Thanks for tip about straight arms will do.

I'm looking forward to getting this stuff down - then I can start to push myself for maxs'

[SoaringSwine]

Hey Laver, looking good.

I did one of the QWA progs last year and put on 5kgs on my snatch. They got good programs.

Have you got lifting shoes? If not, get some or wear some going out shoes with a solid heel. They will make a huge difference.

Biggest thing to remember (especially for me) is to keep your arms straight throughout the 1st and 2nd pull (even at the very top of the pull). Once you bend your arms, you automatically lose 5-10kg lifting potential on that rep.

Your arms are just like chains that are just holding the bar and it's your legs and back that do the work.

Keeping your arms straight throughout the pull is one of the most hardest feelings to master but once you do, your weights will sky rocket. Hope this helps.

Keep up the good work :clap: :clap: :clap:

Yes got some C Taylors - they're 'chucks' for all the Emos out there.

Thanks for tip about straight arms will do.

I'm looking forward to getting this stuff down - then I can start to push myself for maxs'

Don't think chucks quite cut it. I think this is what Dan is meaning:

Chucks don't have the heel.

[Laver]

Chucks will have to do for the mean time

[Laver]

I had a training session on the Wed (mightve already posted?) and Friday. Will post later.

JUST WHEN THINGS WERE GOING WELL

I have a crush fracture on my right hand ring finger and no nail.

I was sleeping on a camping stretcher and sat up and it folded in on me, finger happened to be in the wrong place and got rather owned. It was in the dark and I didn't think it was that bad, I walked around with it for a while dripping blood everywhere by mistake.

Once I started going into shock and getting very cold I had a look and the entire nail was just floating on blood and wasn't looking to pretty - apparently it was bad!

This was at 3am - trip to A and E had me waiting for 7hours, I was seen at 10am and out by 11am.

Will have to see how things go, Ill just keep squatting and doing cardio after it settles down a bit (1 week maybe?)

I didn't get told much about recovery time but should be good as new after new nail grows and bone will heal of it's own accord.

At least its still attached.

[biggurl27]

OW that sounds sore!

[Small]

I was sleeping on a camping stretcher and sat up and it folded in on me, finger happened to be in the wrong place and got rather owned.

haha OMG! mental picture of hilarity (im so mean-waiting for karma to come and bite me in the bum now that ive laughed at both you and SS's injuries haha)

that injury suck mate; hope it heals quick smart !

[poos_n_wees]

Once I started going into shock and getting very cold I had a look and the entire nail was just floating on blood and wasn't looking to pretty - apparently it was bad!

This was at 3am - trip to A and E had me waiting for 7hours, I was seen at 10am and out by 11am.

Sheeeezzzzz.. that sounds painful!!! And the blimmin' 7hr waiting time would'nt have helped

I ripped a nail off during a rugby game once, hurt like hell with blood everywhere.. so reading about your injury gives me the heeby jeebies :?

[Varven]

Nail injuries are downright painfull... lost a few nails from playing field hockey and in footy under a props boot in one ruck.... not nice...

stick in some l glutamine and more fish oil to help with the inflamation bro

[Danomyte]

II have a crush fracture on my right hand ring finger and no nail.

I was sleeping on a camping stretcher and sat up and it folded in on me, finger happened to be in the wrong place and got rather owned. It was in the dark and I didn't think it was that bad, I walked around with it for a while dripping blood everywhere by mistake.

Once I started going into shock and getting very cold I had a look and the entire nail was just floating on blood and wasn't looking to pretty - apparently it was bad!

This was at 3am - trip to A and E had me waiting for 7hours, I was seen at 10am and out by 11am.

:shock: :shock: :shock:

WOW Laver, sounds painful. I was cringing when I read your post, especially when your said it folded on in on you.OUCH!!!

Hope your recovery is going well.

[Laver]

Thanks for all your responses,

The fact my nail is off is the least of the pain I think - the crushed bone hurts!

I did some squatting and couple other things yesterday which was good! Need to find the will power to do cardio...

I really suck at training and doing constructive activities when my daily routine is blown out of the water

[Laver]

I was sleeping on a camping stretcher and sat up and it folded in on me, finger happened to be in the wrong place and got rather owned.

haha OMG! mental picture of hilarity (im so mean-waiting for karma to come and bite me in the bum now that ive laughed at both you and SS's injuries haha)

that injury suck mate; hope it heals quick smart !

Lol I see where your coming from with the hilarity, but I assure you it was nothing like this.

(Excuse the 9minute video.. Try going from 2:30 - 3:00)

In my instance it actually managed to fold outwards on me... don't ask.. I have no idea either.

Let me know how that karmas treating ya!

[disasterpiece]

That is a bloody weird video

[Laver]

Thought I'd stop by and provide an update

It's been a while since I updated this, although nothing particularly important to mention.

Since my last post I had either 1 week off training.

I've now been back into it now for 2 weeks,

I am preparing for the Powerhouse comp coming up on 6th December,

I'll be in the 75kg Novice class - Currently weighing in at around 77.6kg

Hoping to get that down to 76.5 in the next 1.5weeks so I know ill be able to make weight on the day.

Preparation

I'm just working towards my old PB's.... it's been a while since I did powerlifting stuff and these PB's are from almost 4months ago.

Squat 130Kg

Deadlift 155kg

Bench 90Kg

Pretty sure I'm gona be on track for the deadlift and the squat, bench might be a little behind though.

So that is taking up 3 training sessions a week,

On the other 4 days I'm doing Olympic Lift training - mostly twice a day, primarily technique and flexibility.

So pretty much just lots of cleans and snatches with just the 20kg bar and stretching.

[SoaringSwine]

Sweet. Make sure you send in your entry form (I also have to do this...).

[Laver]

21st + 22nd November

Friday I did quite a lot of clean work, 50+ Reps, mostly just 20/30/40Kg

Starting to get the hip drive a lot better, worked up to 60Kg Power cleans which I was stoked with. Basically a PB although I'm not supposed to be getting PB's till I can preform the lifts correctly :oops:

Also stretching etc, all good.

Saturday

Had a crazy day today - woke up at 1300 after about 7.5hours sleep.

Went for a 40minute bike ride, downed some WPC and Oats then 40minutes in the gym, lots of snatch work with bar - 50+ Reps and some Cleans - 10+ Reps and some stretching. Then finished off with another 30minute bike; some stretching then got home - PWO shake and a big feed shortly after.

Got the exercise bug particularly bad at the moment, gona do some more work this evening then tomorrow after I'm up too!

Conclusion

Really happy my technique is improving in the Olly lifts \:D/