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

[Laver]

Tuesday 16th Feb 10

Snatch Hi-Pulls (1x rep = 1 from floor + 1 from below knee)

1x40Kg

1x55

1x68

1x72x2

1x77x2

Press

3x30

3x40

3x47

2x55x3

Front Squat

3x70

3x95

3x100

[Laver]

Wednesday 17th Feb 10

Power Snatch

2x40

2x50

2x55

2x60

1x65x2

2x60

Felt good.

2x Clean + 1x Jerk

1x50

1x62

1x70

1x77x2

1x82x2

Felt good.

Front Squat

2x70

2x90

2x95

2x100

Nice and snappy.

[Laver]

Thursday 18th Feb 2010

Snatch Hi-Pull (1 from floor + 1 from knee)

1x40

1x55

1x64

1x68

1x72x2

1x77x3

Press

3x30

3x42

3x48

3x52x3

Progress is nice here.

Back Squat

2x70

2x90

2x110

2x117x2

2x125

1x125

Solid reps, need to remember torso upright.

[big MAC]

Bro, just had a look here. Literally any shoe is better than Chucks. Old school shoes with a bit of a heel work well.

[SoaringSwine]

Bro, just had a look here. Literally any shoe is better than Chucks. Old school shoes with a bit of a heel work well.

He's had some flash oly shoes for quite some time now.

[Laver]

Bro, just had a look here. Literally any shoe is better than Chucks. Old school shoes with a bit of a heel work well.

He's had some flash oly shoes for quite some time now.

Obviously it's been to long since you looked at my log Mac! Tsk Tsk, you must've read a pretty old post, as SS said, had some nice shoes for a little while now

In saying that, I've been mostly training in barefeet for the last few weeks, it's great to get flexibility and positioning working well again, then when I hop in the shoes it feels like a dream.

[Laver]

Friday 19th February 2010

Light day today, just some technique work on CJ in Preparation for PB day on Sat

Clean and Jerk

2x50

2x62

2x67

2x75

1x80

2x75

1x75x2

[Laver]

Saturday 20th Feb 2009

Morning Session

Power Snatch

2x35Kg

1x45

1x50

Clean and Jerk

1x45

1x55

1x62

That was warmup for PB PM session, but feeling really fatigued today, I think my muscles have finally decided to rest from the thrashing of Squats I've given them during a week, so will just see how I go this evening.

[Laver]

Evening Session - 9pm.

Legs feeling a lot fresher after a bit of TLC during the day.

Power Snatch

1x40Kg

45

50

57.5

62.5

65

67.5

70

72.5

Sweet! 72 was just on parallel, but definitely not a2g so good stuff. Getting closer to old form now.

Clean and Jerk

1x60

68

77

82.5

90

95

100

Sweet! Back felt ok (heavily belted though), 95 wasn't best form, but then 100 felt pretty good. Again old form is getting closer.

[Beef]

trainings looking good bro :nod:

[Laver]

trainings looking good bro :nod:

Cheers mate, I'm liking my new program, been waiting to go on it for a few months now.

[Laver]

Sunday 21st Feb 2010

Snatch (1rep = 1 from floor + 2 from hang)

1x40

1x45

1x50x3

1x55x3

Clean Pulls

2x80

2x110x4

Front Squat

3x70

3x80

3x95x2

[Laver]

Errrr.... Ill post on next page now

[ohjoshua]

this is lavers journal. :oops:

[SoaringSwine]

Training at Phil's place now OJ? :pfft:

[Laver]

LOL :clubbed:

Nice work OJ haha

[ohjoshua]

here is what i ment to say...

looks like lots of front squats.

[Laver]

Monday 22nd Feb 2010

AM Session

Snatch

2x40

1x45

50

55

60

65

Clean and Jerk

2x50

1x60

70

80

85

90

90 Wasn't so flash, easy enough but core went funny and wobly.

Front Squat

2x60

2x80

2x92

1x110

PM Session

Snatch

2x40

1x45

50

55

60

62.5

65

67.5

Clean and Jerk

2x60

1x70

80

85

90

92.5

95

All reps were OK, but still dipping forward a bit, think it's because it relieves pressure on lower back.

Front Squat

2x70

2x90

2x97

1x110

1x115

[Laver]

here is what i ment to say...

looks like lots of front squats.

Glad to see you've got the log hi-jacking thing sorted :grin:

Yeh man lots of squats, program I'm working off is 23 sessions a fornight, spread out through a mix of single and double session days, 13days on 1 day off, you squat on 16 of those sessions, a mix of front and back, more fronts.

Currently I'm just doing it by feel, trying to get to close to the full program as possible, as quickly as possible.

[ohjoshua]

what % of your max are they 1*120 for fronts, seems heavy giving your current condition?

[Laver]

what % of your max are they 1*120 for fronts, seems heavy giving your current condition?

Not exactly sure what you're asking,

I'm calculating them off of about a 120kg Front Squat max. And also playing a bit by feel. Was up to 95% today on the exercises, 90% at morning session.

[Laver]

Tuesday 23rd February 2010

Snatch Pull

2x50

2x60

1x68

1x72

1x76x4

Rack Jerk

2x50

2x70

2x80

2x90

1x95x2

1x98

1x100 Miss

Back Squat

2x70

2x95

2x108

2x115

Chin-ups (For Biceps)

8x BW x2

Comments

Yesterday was my first double day, After going to 90% yesterday morning, then 95% in evening, I felt 100% Jerks today were a bit ambitious. However I was glad to get the 98kg rep and the 100kg wasn't far off, so fairly pleased despite the miss.

[Laver]

Wednesday 24th February 2010

Snatch

2x40

1x45

50

58

62

65

68

70

Clean and Jerk

2x60

70

80

85

90

93

95

Front Squat

1x102

107

114

120

Comments

Snatch - Caught 67 really high, mean. Then 70 was quite low haha, so not sure what's going on here :S But all good reps!

CJ - Lightweight.

Front Squat

115 was easy enough, 120 was good form but really hard, although not 2 slow.

[Laver]

Thursday 25th Feb 2010

Cut this session short,fatigued and no time.

Press

2x30

2x42

2x48

1x55

1x57

1x60

2x55x2

Pull-ups

7xbw

6

5

Situps

20xbwx2

[ohjoshua]

loving the high frequency and intensity combonation!

will be interesting to see how you gain with it.

keep us posted.