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

[tinytraps]

Nice training bro :nod: Good to meet you today at orientation 8)

[Laver]

Nice training bro :nod: Good to meet you today at orientation 8)

Yeh bro for sure, good idea wearing the PL top, wouldn't have found you without it. Would be cool if u make it 2 Gillies tomorrow, see how you get on with work etc.

[Laver]

Friday 26th February 2010

11:45 AM Session @ MISH

Met up with Chris Onley, cool dude, showed me around and let me have a quick session before 1pm Orientation at AUT

Snatch

2x40

1x50

1x58

1x60

1x62

Reps felt a lil weird, but was in a real hurry and rushing so not worried.

Clean and Jerk

2x60

1x70

80

85

Front Squat

2x70

2x80

2x95

1x100

5 PM Session @ AUT

Trained with Dani Nemani, awesome to catch up with him again and got the opportunity to use the platform and lone Eleiko bar at AUT gym.

Snatch

2x40

1x50

1x55

1x60

Clean and Jerk

2x50

1x60

1x70

1x80

Back Squat

2x70

2x90

2x110

Had fun today in the Big Smoke.

Light session today to 85% and 80% in AM and PM respectively, 100%+ Session tomorrow, bring on the PB's.

[tinytraps]

Nice training bro :nod: Good to meet you today at orientation 8)

Yeh bro for sure, good idea wearing the PL top, wouldn't have found you without it. Would be cool if u make it 2 Gillies tomorrow, see how you get on with work etc.

haha Ive met a few people like that at akoranga! Should have a train sometime, next week is free :nod:

[Danomyte]

Chur chur Phil. Always good to share the platform with another lifter :nod:

[Laver]

Saturday 27th Feb 2010

PM Session @ Gillies Avenue

Snatch

2x40

1x50

58

65

70

72

75x0,1

2.5kg Increase on last week, not sure on depth tho as forgot camera.

Clean and Jerk

1x50

60

70

80

90

95

100

102.5

2.5kg Increase on last week, sweet. Jerk was a bit dodge tho, elbows etc, but got it up and was stable so I'll take it.

[Laver]

Sunday 28th Feb

Well this was meant to be my day off before a big week ahead,

Instead I decided to play a game of in-line hockey, which I haven't played in months and months. So pretty much owned myself, quads were fried after my first shift on the rink.

Monday 1st March

Had a bad sleep and a long and exhausting morning, got to gym just after 12.

Session was average as, dropped my top sets on Snatch, Clean and Jerk and removed Rack Jerks altogether.

Snatch

3x40

3x55

3x60x2

Clean and Jerk (2 clean, 1 jerk)

1x50

1x70

1x82x3

All reps were slow.

Supposed to have a PM session too, but might just do some core work or something, need to get some recovery in.

[Laver]

Evening Session

Sets x Reps x Weight

Felt a lot better in the evening, still dropped some top sets but felt a lot more comfortable. Good.

Snatch

2x 38

1x 53

1x 60

1x 64

3x1x 68

Clean and Jerk

1x 51

1x 72

1x 82

1x 87

3x1x 92

Front Squat

2x72

2x92

3x2x110

Front squats ok, could've been more upright and faster.

[Laver]

Tuesday 2nd March 2010

Sets x (Reps+Reps) x Kg

1) Snatch pull (1 from floor + 1 from hanging below the knees)

1+1x 41

1+1x 58

1+1x 70

2x1+1x 74

2x1+1x 78

2) Press from rack

3x 33

3x 46

3x 52

2x3x 55

3) Front squat

3x 72

3x 96

2x3x 102

Snatch Pulls felt weird, but I'm working on a new starting position so no biggy.

Press is coming along nicely, so is lower back, front squats a bit weak today, form a bit od. I HATE squatting in front of mirrors!

[Laver]

Wednesday 3rd March 2010

Sets x Reps+Reps x Kg

1) Snatch

2x 40

2x 50

2x 56

2x 62.5

1x 68

1x 70

1x 72.5

2) Clean and jerk (2 cleans from the floor + 1 jerk)

2x2+1x 50

2+1x 65

2+1x 75

2+1x 85

3) Clean and jerk

1x 92

1x 95

1x 97

Sneaky Clean

1x105 Easy.

4) Front squat

2x 60

2x 84

2x 96

2x 108

2x 115

Snatch felt good, nice catches on my top sets!

Clean and Jerk was good, reps felt light.

Front squat, lightweight! Double @ 115 was nice.

[SoaringSwine]

Nice lifting man. Looks like things are coming back together.

[Laver]

Nice lifting man. Looks like things are coming back together.

Cheers buddy, yeh things are feeling good. 105 CJ this Saturday me hopes!

Thursday 4th March

AM Gillies

Snatch

3x40

3x50

3x55

3x60x2

Slow weak slow weak!

Jerk Rack

3x50

3x70

3x77

3x85x2

Morning sessions just aren't my thing. I felt so weak and slow, I dropped top sets and sets I did do were horrible.

Strange thing is that my midday and PM sessions today were good, so gonna see how body handles future morning sessions, so far not so good.

Midday AUT

Clean and Jerk

2c 1j 50kg

2c 1j 60kg

2c 1j 70kg

2c 3j 82kg

1c 2j 87

1c 2j 87

1cj 87

1cj 87

PM Aut

Snatch hi-pulls (1 floor + 1 from knee)

1x40Kg

1x50

1x60

1x70

1x75x2

1x77x2

1x80

Press

3x33Kg

3x45

3x55x3

Reps felt good, strength coming along nicely here.

Back Squat

3x60

3x90

2x110

2x117x2

2x125

Easy enough, going to raise the 1RM I work off of from 130 to 135.

Push Press

5x60Kg

Loved the 3 sessions today, I cut morning session short, then added the work into a Midday session as I was waiting around for classes, then PM session as prescribed.

[nate225]

Hey Laver,

Classic seeing you at Gillies, about 5 minutes after telling the boys about this Oly weightlifter (from Palmy! :pfft: ) who had a crack on the Stones.

Now that you're up that way you should schedule some regular sessions at Gillies - no doubt you'll be down at the Oly comp there in two Saturdays time?

Nate

[Laver]

Hey Laver,

Classic seeing you at Gillies, about 5 minutes after telling the boys about this Oly weightlifter (from Palmy! :pfft: ) who had a crack on the Stones.

Now that you're up that way you should schedule some regular sessions at Gillies - no doubt you'll be down at the Oly comp there in two Saturdays time?

Nate

Yeh was crack up running into you.

Well I actually plan on being more MISH based, I'm going to Gillies at the moment because im living in City, but I should be moving up north in the coming weeks so most training will be at MISH.

I am going to the Power lifting comp this weekend at gillies, I'll probably be at Mish for the League comp in 2 weeks though.

[Laver]

Friday 5th March 2010

AM Session

Snatch 1 from floor + 1 from knee

1x40

1x55

1x60x3

Clean and Jerk

2x50

2x72x2

2x82x3

Front Squat

3x72

3x90

3x102x2

PM Session

Snatch

2x40

1x53

1x60

Clean and Jerk

1x50

72

82

87

Managed to pick up a stomach bug after training on Friday. Vomiting etc, so no training on Sat - Monday. Then today did some light stuff to get back into it, will have a PB session tomorrow, bring it on.

[Laver]

Wednesday 10th March 2010

4pm Session @ MISH

Snatch

2x40

1x50

1x55

1x60

1x62

1x68

1x72

1x75x0,1

1x77x0,1 PB

Soft misses at 75 and 77... when I caught them it felt solid and tight, form is a lot better than ever was when I stopped doing full snatches in about November of last year. Pleased with this.

Clean and Jerk

1x50

1x65

1x72

1x78

1x85

1x90

1x97

1x100x Miss

Really wasn't feeling these today. I did something a lil silly earlier this week which re-aggravated my lower back injury. After feeling it flare up on the 100kg miss I decided to call that a day for the CJ. Not good, but will get my PB next time.

Back Squat

2x70

2x90

2x115

2x122

2x127

2x122

All felt good. I'm making sure I keep hips lower and chest higher than normal, it certainly slows down the reps, but hopefully is beneficial.

Press

4x40

3x50

3x55x3

Grinders this week, and had to wear belt due to lower back, but I was pretty fatigued by the time I got to these, so not concerned.Look forward to upping weight next press session.

[ohjoshua]

77kg snatch

pretty cool mate!

[Laver]

77kg snatch

pretty cool mate!

Not an all time PB, but still pleased that im getting strong again.

[Laver]

Thursday 11th March 2010

Sets x Reps x KG

1) Snatch (1 snatch from the floor + 2 snatches from hanging below the knees)

1+2x 38

1+2x 53

3x1+2x 56

3x1+2x 60

2) Clean pull

2x 70

4x2x 95

3) Front squat

3x 60

3x 90

3x 100

[ohjoshua]

PB of the week?

nah good to see you back on the horse.

[Laver]

Friday, No training, as preping for Comp on Saturday.

Saurday, Comp. Things work a bit different up here, I needed to register for comp about 10days ago lol. So I ended up just watching. Then had a good session after.

Set x Rep x Kg

SATURDAY

1) Snatch

3x 38

3x 53

3x3x 60.00

2x3x 65

2) Jerk from rack

3x 51

3x 72

3x3x 82

2x3x 87

3) Clean and jerk (2 cleans from the floor + 1 jerk)

2+1x 51

2+1x 72

3x2+1x 82

2x2+1x 87

Front Squat

2x70

2x95

2x110

2x112

2x115

SUNDAY, Couldn't get to gym.

Monday PM @ Gillies

Snatch (1 from floor + 1 from hanging below the knees)

1+1x 38

1+1x 53

3x1+1x 60

3x1+1x 65

Clean and jerk (2 cleans from the floor + 1 jerk)

2+1x 51

2+1x 72

3x2+1x 82

2x2+1x 87

Snatch pull (1 from floor + 1 from hanging below the knees)

1+1x 70

2x1+1x 74

2x1+1x 78

Press from rack

3x 34

3x 47

3x 54

3x2x 57

Back squat

2x 68

2x 95

2x2x 115

3x2x 122

Tuesday... Will be training @ Mish @ 4!

tune in tomorrow to catch the log!

[Laver]

TUESDAY 16th March 2010

4pm @ MISH

1) Snatch

2x 38

2x 50

2x 56

2x2x 62

1+ 65

1x 67

1x 70

1x 72

2) Clean and jerk (2 cleans from the floor + 1 jerk)

2+1x 51

2+1x 65

2+1x 77

2x2+1x 87

3) Clean and Jerk

1x 92

1x 95

1x 97

4) Clean

1x105

1x110x 0,0

First one @110 was way forward, second one was better but still missed it at the bottom. Strength is there, just been a while since I've really done ME Cleans, so gota get the feeling for it again, form was sloppy, which accounted for the misses.

5) Front squat

2x 60

2x 84

2x 96

2x 110

2x2x 115

Ab Work

Stretching

[Laver]

Wednesday 17th March 2010

4am @ MISH

1) Snatch pull (1 pull from the floor + 1 pull from hanging below the knees)

1+1x 40

1+1x 60

1+1x 68

1+1x 72

2x1+1x 77

3x1+1x 80

2) Push Jerk

5x40

3x50

3x60

2x65

2x70

2x75

1x80

1x85

1x90

1x95x0

1x90x0,1

Pretty happy to get 90kg out here, first time I've done them in a few months. 90Kg was slow though, wasn't able to get to 95today.. should nail it next time, just need to get some speed back!

3) Press from the rack

3x 40

3x 47

3x 54

3x3 57

Sweet, Still good progress here.

4) Back squat

2x 68

2x 95

2x 115

2x2x 122

2x2x 130

The warmups sets felt heavy, but got top sets out ok, so all good. I think I'm not going to concentrate on form so much for back squats, and just work on SFW for a bit.

[Laver]

Thursday 18th March 2010

Snatch

2x40

2x55

3x1x62

1x67.5x0,1

Slow as today.... tired...

Clean and Jerk

2x50

2x2x72

3x1x82

4x1x87.5

Clean and 2 Jerks

2x1x87

Front Squat

2x60

2x80

2x100

2x2x110

[Laver]

Friday 19th March 2010

Snatch

2x40

1x50

1x55

1x60

1x62

1x65

1x67

Clean and Jerk

2x60

1x70

1x75

1x80

1x82

1x85

1x87