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

[SoaringSwine]

Picked your openers yet? What are you hoping to hit?

[Laver]

Picked your openers yet? What are you hoping to hit?

Openers are probs...

145 Dead

120 Squat

Not sure bench yet, hoping I can managed to open 85 but might be 80 or 82.5, will see how training this week goes.

I've only had about 2.5-3 weeks to prep (4 if you include the off week before the comp) so has been quite difficult to decide!

To be honest I'd be happy to meet my old 1RMs', 130/150/90, but a 135/160 is possible, bench is more likely to be 87.5 or 90.

What about you bro?

[SoaringSwine]

I've only tested my dead opener. But I'm thinking 150/85/180. Not sure if that will be my squat opener though... I have no idea where it's at.

[goinhard]

the weights dont need to go all the way in the air bro, deadlift only goes to the waist.

: )

[Carnivore]

Hey Laver,

Shannon here. Good work on saturday, hope to see you next time

Cheers

[Laver]

the weights dont need to go all the way in the air bro, deadlift only goes to the waist.

: )

Your face only has to go to my waist.

[Laver]

Hey Laver,

Shannon here. Good work on saturday, hope to see you next time

Cheers

Hey bro, sweet you signed up!

Awesome work on the 1000, will see you in April!

[Luigi]

the weights dont need to go all the way in the air bro, deadlift only goes to the waist.

: )

Your face only has to go to my waist.

?

[Laver]

POWERHOUSE NOVICE COMP

6th December 2008

First comp, absolutely awesome, made Pb's learn how comps work, got to see some really strong lifters, good range of competitors, ran very smoothly.

A Huge thanks to OB mainly, also the judges and anybody else who helped made the great event happen!

Met heaps of people from here and the gym,

Shout outs to danomyte (dan), damon, goinhard (andrew), SoaringSwine (dave), Carnivore (shannon) and anybody else I chatted to!

On the training front, will now be back into my Olly Routine as soon as my Doms from the weekend settle a bit.

Will be kicking off on Session 7 of my 12 session beginner program.

UPDATE ON GOALS

I mentioned at the start of this log I wanted to get down to 74kg and waist of 80cm.

I am happy to say I weighed in for the comp at 74.1Kg, a more honest weight at the moment is 75-76kg. My waist is currently 83.5cm, I have lost some muscle mass too, but very little. Strength was still good as the weekend showed! So going to keep training hard and get my waist as trimmed as I can and also see how much weight I can lose before I lose strength or more mass.

[biggurl27]

Well done Laver you did great! :clap: Nice to meet ya

[two_phat]

thats awesome dude - real impressive.

good to see a vid of you doing your thing too - looking good!

[Old Bull]

Hey Laver,

Shannon here. Good work on saturday, hope to see you next time

Cheers

Hey bro, sweet you signed up!

Awesome work on the 1000, will see you in April!

Are you wanting to do the CD Champs if so you need to join the CDPA now let me know and I will send the forms out ASAP

[Laver]

Tuesday 9th December 2008

Session 7 of 12

Kg's unless stated otherwise.

Power Cleans

2 * 60 * 2

8 * 40 * 2

6 * 47.5 * 2

Clean Pulls- still getting to grip with doing these effectively, anyway

2 * 60 * 2

8 * 40 * 2

6 * 50 * 2

Shoulder Press

2 * 50 * 1

1 * 57.5 * 1 Just

8 * 40 * 2

4-5 * 45 * 2

Front Squats

2 * 85 * 2

8 * 60 * 2

6 * 70 * 2 HARD

Pull ups - Wide Overhand

10 * BW * 1

[Laver]

Just a side note

The day after the comp I felt the urge to test my Front Squat 1RM,

Managed a PB, Really wanted the 100 though, but it never came

Video is below

[biggurl27]

oohhh bit of a sway on but impressive, good shit Laver!

[Laver]

oohhh bit of a sway on but impressive, good shit Laver!

Haha, yeh I had to do it twice! Wasn't recorded the first time haha, second was a bit harder!

Nice to meet you at the comp to BG, Nice squat and deadlift!

[Laver]

10th December 2008

ME Bench Work

Bench

Warmups then -

3 * 80Kg * 3

1 * 80 * 1

Close Grip Incline Press

6 * 55Kg * 2

5 * 60* 2

DB Flies - did these in a style to improve strength off chest + shoulders, felt pretty good!

6 * 17.5Kg * 3

Pin Presses

4 * 60Kg * 2 too slow

4 * 50Kg * 1 better

Med-Wide grip Chin ups

8 * Bw * 1

Comments

Happy with this session!

Improvements since I did similar routine 2.5weeks ago!

[Laver]

Thursday 11th December 2008

Session 8/12

Power Snatch

8 * 30Kg * 2

6 * 30Kg * 2

Snatch Pulls

6 * 30Kg * 4

Snatch Squats - Hard!!

2 * 60Kg * 2

4 * 40Kg * 2

6 * 50Kg * 2

Back Squats

2 * 100Kg * 2

8 * 70Kg * 2

6 * 80Kg * 2

Pullups

9 * BW * 1

[Laver]

Sunday 14th December 2008

I was supposed to be training at the house this weekend, however due to an unfortunate series of events, almost like a toned down version of Final Destination (seriously) I never made it.

So, after all that was in a odd mood, training and eating was a no-goer. However managed to drag my lazy ass out to the backyard in the arvo for a train.

Speed Bench (Actually did BW Push ups)

10 * BW * 3

All under 3sec.

I thought doing them a push ups an interesting concept, the weight is about spot on - 54-59Kg throughout the movement, and pretty close to just an upside down bench press, wonder if people have other arguments for/against?

Power Snatch

6 * 28Kg * 5

Snatch Rack Pulls, just above knee

6 * 28Kg * 5

Pullups

9 * BW * 1

Comments

Getting form back for snatches which is good, I had lost it for a little while, also realizing I need to keep the weight lower for the power snatches, reducing it from 40kg - 28/30kg was bit of an ego blow, but necessary, will slowly increase.

[Laver]

Monday 15th December 2008

Power Cleans

6 * 50Kg * 4

Push Press

6 * 50Kg * 2

6 * 55Kg * 1

5 * 60Kg * 1

Front Squats

6 * 75Kg * 4

Stupid bar slipping, stopped me earlier than I wanted, need to work on lat stretching and wrist flexibility

Bench Pulls

few reps @ different weights, then

10 * 40Kg * 2

Bench Press

10 * 60Kg * 2

7 * 60Kg * 2

Sit up twists

12 * BW * 4

My Abs aren't very used to this high volume stuff... even with BW!

Pull ups

8 * BW * 1

[Laver]

Tuesday 16th December 2008

Just mucked around and did some light snatches, core stuff and stretches this morning.

Power Snatches @ 30Kg

Stretches for front squats and back.

Pullups,

Russian twists

Leg raises

Then popped back in this arvo for some more light stuff.

[Laver]

Did training from the 16th Dec as last Journal shows to about the 24th, then a day on like the 27th, mostly just routine OL work and some ME and Speed bench stuffs.

Then went on holiday for a week, had a rest.

Will be back into training on Tuesday.

[Laver]

Right, since last entry.. said I was going to do a session on Tues 6th.

Couldn't wait, did one on the 5th!

Monday 5th January 2009

I just got together a range of cool primarily bodyweight exercises and got started.

Warmup - Overhead Squats

10 * 8Kg * 3

1 Legged A2G Squats

10 * BW * 3

Taxing

Standing Jumps, knees to chest

5 * BW * 3

Pull ups

7 * BW * 3

Inlined Pushups (Toes on seat)

10 * BW+10Kg * 3

Leg Raises

15 * Straight leg to waist * 3

Then did some twist sit ups and plenty of stretching.

Comments

Thought this was a pretty cool workout, fun to do something different.

[Laver]

Wednesday 7th January 2009

Can't remember what I did on this day; didn't log it, but involved a decent bit of ME Power cleans, worked up to a pretty smooth 70kg and quite a few Snatches concentrating to technique, also did some light overhead work.

Thursday 8th January 2009

Speed Deads

10 * 98Kg

1 fast rep, walk away, come back. repeat.

Then prior or following that -

Plenty of heavy A2G front and back squats, around 80%, and overhead work.

Friday 9th January 2009

Power snatches, first attempt at a triple pyramid

Been a little while since I've done snatches, getting back into the swing of things. Tried a triple pyramid but went to high volume with to much weight, good tester though.

5 * 28Kg

5 * 32

5 * 38

3 * 42

2 * 48

3 * 32

3 * 38

2 * 42

2 * 48

1 * 52 Miss

Then played around and did some more simple OL work, didn't log.

Looking forward to working on my snatch a lot more and getting BW Snatch in the coming weeks.

[Laver]

Saturday 10th January 2009

And here we are, up to date.

1600 Hours

Few sets of snatches @ 38Kg - Practicing dropping into overhead.

Some Hang Snatches dropping into overhead.

Reduced weight to 28Kg, some drop snatches @ 28Kg

Thought I better do some clean work, and shoulder muscles felt pretty fresh, so....

Clean *1 then Press *2/3

48Kg * 4/5sets.

Last set did to failure. Press ---> Power Press ---> Jerk ---> Drop.

Cleans going into Front Squat

Few reps + sets @ 48Kg

Comments

Front Squats felt good, form was really tight on those 48Kgs'

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2015 Hours

Whole body feels fatigued, legs tender, after the last few days work. But thought I better thrash them with some ME Front Squat work, Mostly because I wasn't sure last time I did ~ME squat work. (Turns out it was Thursday evening 8) )

Front squats - Clean Grip

Checked diary for a benchmark, did sets of 6 * 75Kg before Xmas.

10 * BW

7 * 20Kg

5 * 40

5 * 60

5 * 80

5 * 90 PR

2 * 100 PR

1 * 105 Miss

Comments

YAY!!!!!!!!!!!!!

This really surprised me, I was stoked. Considering how taxed I already was before the workout, to break my old 1RM of 97.5Kg, by doing 2 * 100Kg was awesome.

I feel confident I could hit 110Kg++++ when rested and not almost going to failure in the progressions; I.E 5*80 5*90 2*100.

Also stoked my clean grip has improved heaps, it treated me really well, stretching is paying off!