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

[Laver]

Saturday 20th March 2010

Snatch

2x40

2x50

1x55

1x60

1x65

1x70

1x72

1x75

2x1x77

PB day today, but felt absolutely shagged so just did 2 singles @ Max instead.

Clean and Jerk

1x40

1x50

1x60

1x70

1x80

1x85

1x90

2x1x95

Couple days ago i developed some sort of pain around my glutes/hammy, just feel like I've pulled something, but making second pull of clean and the jerk very uncomfortable. My right shoulder is also feeling weird,making overhead stability very weak. So stopped the CJ earlier than I wanted, hopefully things come right before Mondays session.

Back Squat PL Style

Did these for a change to cater for injuries.

5x60

5x80

5x100

5x110

3x120

3x130x2

Felt ok, still ended up aggravating the glute/hammy thing.

Sunday off, might do some shoulder rehab, then back into it monday.

[Laver]

One two miss a few and here we are.

Training was just ok last week, missed some sessions, then hit the piss on Friday for the first time in ages (forgot how to party smart) so ended up with a bad hangover so no training on Sat. Couldn't get to a gym on Sunday, which brings us to Monday.

Monday 29th March 2010

PB Day

Snatch

2x40

2x50

1x55

1x60

1x70

1x75

1x77x0,0,1

1x80x0,0

Wasnt my best snatching session today, although I felt pretty good my form was out at the bottom and I missed weights forward I shouldn't have. 80kg Next time.

Clean and Jerk

1x50

1x70

1x80

1x90

1x95

1x100

1x105 PB

1x107x0

Sweet got my 105! Whole lift felt good.

Missed 107, felt pretty strong and good for it, but just messed up the jerk a bit, so lost it, next time.

Hopefully if I keep on the ball up till mid April I can total around 82-85 / 107-112 which is where I want to be.

[Laver]

Tuesday 30th March 2010

Rep x Kg x Sets

Snatch (1 floor, 2 knee)

40

56

1x60x3

1x65x3 (1 miss on each set, pretty tough and having issues with setup)

Clean Pull

2x80

2x110x4

Press from rack

4x52x3

Back Squat

3x100

3x112x2

Wednesday - Good session but didn't record.

Thursday - Good session but didn't record.

Friday - Travelling back to Palmy from Auckland

Saturday - Sleeping

Sunday - Lazy

3 days off training, bad!

[Laver]

MONDAY 5th April 2010

MORNING

Set x Reps x Kg

1) Snatch

2x 40

1x 48

1x 56

1x 64

1x 68

1x 72

2) Clean and jerk

2x 53

1x 63

1x 74

1x 84

1x 89

1x 95

3) Front squat

2x 61

2x 86

2x 100

1x 110

EVENING

4) Snatch

2x 40

1x 48

1x 56

1x 64

1x 68

1x 72

1x 75 1,0,0

1x 77 Pass

Annoyed to miss the two at 75, out of groove on snatches.

5) Clean and jerk

2x 53

1x 63

1x 74

1x 84

1x 89

1x 95

1x 98

1x 100

6) Front squat

2x 61

2x 86

2x 98

1x 110

1x 116

1x 122.5 PB Back pretty good, very slight round, but I accepted it.

TUESDAY

MORNING

1) Snatch pull (modern version)

2x 44

2x 62

1x 75

1x 79

4x1x 84

2) Jerk from the rack/with supporters

2x 53

2x 74

2x 84

2x1 95

1x 100

1x 102.5 0,0

1x 105 Pass

Bloody ambitious doing 100% Jerks after ME work the day before, only session of the 2 week program which seems unrealistic.

3) Back squat

2x 69

2x 96

2x 110

2x 117

4)Press from the Rack

1x60

1x62 PB

1x65 Miss - Shouldn't be far off.

2x60

WEDNESDAY

MORNING

1) Snatch

2x 40

1x 48

1x 56

1x 64

1x 68

2) Clean and jerk

2x 53

1x 63

1x 74

1x 84

1x 89

3) Front squat

2x 61

2x 86

1x 104

This session didn't feel the sharpest, but the morning sessions never do, but good I got all the reps out.

EVENING

4) Snatch

2x 40

1x 56

1x 64

1x 68

1x 72

1x 75

1x 77.5

Sweet, felt strong. Glad to catch a heavy snatch for first time in 7 days; about time!

5) Clean and jerk

2x 53

1x 74

1x 84

1x 89

1x 95

1x 98

1x 100

6) Front squat

2x 61

2x 86

1x 104

1x 110

1x 115

1x 120

1x125 PB Got the rep but not sure if back was rounded or not, so keeping max @ 122.5 until I get this cleaner.

Good session, felt strong.

[ohjoshua]

what is a modern snatch pull???

Lazy people dont win Laver.... (re: skipping training)

[Laver]

what is a modern snatch pull???

Lazy people dont win Laver.... (re: skipping training)

Haha I'm not sure, it's just what the program says. I just vary between pulling for height/speed and loading up with more weight and pulling for trap/calf contraction, depending on if program says modern or normal.

And yeh I knoe... thanks for keeping me on the ball

[Laver]

Thursday 8th April 2010

Snatch Pulls

2x50

2x60

1x70

1x75

4x1x80

Getting better, trying to squeeze traps and calves more.

Press from the rack

6x20

3x40

2x50

2x55

2x2x60 Sweet!

2x62.5 x 1,0

So close to getting the double.

Back Squat

2x70

2x100

2x110

2x125

2x130

1x135

1x140

Pretty happy to get the 140 out considering I did PB front squat yesterday, still need to work on keeping more upright but it was a good rep. Will work off 140Kg as 100% now instead of 135, have to keep good upright form though or I'll drop it down again.

[Laver]

Friday 9th April 2010

1) Snatch

2x 40

1x 48

1x 56

1x 64

1x 68

2) Clean and jerk

2x 53

1x 63

1x 74

1x 84

1x 89

3) Back Squat

2x 70

2x 95

2x 110

[Laver]

Saturday 10th April 2010

AM

Few light weights as per program.

PM Max Session

Didn't get to train till 9pm, full on day today. At hospital for ages among other things.

Snatch

2x40

1x50

1x57

1x65

1x72

1x75

1x77

1x80x0,1,0

Stoked to get 80kg, felt ok once I caught it right, went for 3rd rep but wasn't really motivated having already got it.

Clean and Jerk

1x53

1x65

1x75

1x85

1x95

1x102

1x105x0,0

107.5 Pass

Didn't feel strong today, cleans felt hard, when usualy cleans really easy for me. So didn't manage to get out 105 which was disappointing, but look forward to my next chance at nailing it and 107, when I'm fresher and better rested and better fed.

[Laver]

Monday

Todays training a was a bit of a mess, mainly because I accidentally got introduced to some logs and tyres, which were quite appealing to me. So after doing a number of deadlifts, pulls, squats and overhead work with these items (which took the better part of 150minutes). I flagged my other training, but did a bit of Olly specific stuff at home just to make sure I'd covered everything off.

Tuesday

Glad I didn't do more work yesterday, or I might not be walking today . Will have a warm bath and see how training goes.

[Laver]

Tuesday 13th April 2010

Set x Rep x Kg

Snatch

3x40

3x56

3x3x65

2x3x67.5 Missed one on first set.

2x1x72

These were nice and taxing, some good reps and some not so good, still working on lots of technical stuff in the snatch.

Rack Jerks

3x53

3x75

3x3x85

2x3x90

Note I cleaned into each of these sets. Really hard work on the 85's and 90's, had to dig deep. Left me feeling pretty tired, but invincible.

Clean and Jerk

1x2x95

1x100

Meant to be to singles at 95, but pushed myself into a double, CJ then CJ, was tough as at 90%.

Front Squat

3x2x110

Wanted to do these at 115, but dropped it down to get the sets/reps out, was really tough even @ 110 - good indication it was a tough session on the lead up work!

Had a break, watched some tv and then did some more training in the ads....

Rack Press

3x50

3x55

3x2x57.5

Shoulders were feeling it after all the overhead work, but managed these anyway,felt good.

Comments

Today was a tough session, dug deep and got through it, must remember this next time I feel like skipping some sets or reps because I'm feeling shattered, I'll try taking a harden up pill.

[ohjoshua]

thats more like it Laver

just do it regardless of how you feel.

[Laver]

Wednesday 14th April 2010

MORNING

1) Snatch

2x 40

2x 65

2x 60

2x2x 68

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

2+1x 53

2+1x 65

2+1x 80

2x2+1x 90

EVENING

3) Snatch

1x 40

1x 56

1x 64

1+ 68

1x 72

1x 75

1x 77.5

4 ) Clean and jerk

1x 75

1x 85

1x 90

1x 95

1x 100

1x 102.5 x0,1 Missed jerk forward on first - bad technique.

5) Front squat

2x 70

2x 85

2x 100

2x 110

2x 115

Comments

Another tough session, stoked to get out the 77kg Snatch even tho I'm really worn out, and went a bit heavier in the evening CJ then I was meant to, but all good - wanted to push myself as this is last heavy session before competition on Saturday, just a light one tomorrow then Friday off.

[Laver]

Thursday 15th April 2010

Snatch

1x40

56

65

2x1x67.5

Clean and Jerk

1x53

75

2x1x85

Back Squat

2x70

2x100

3x2x120

Comments

Nice quick session before comp on Saturday.

Hoping to get 80/82 and 107/110 which will be up on my best from last year, and mean only progress to be made from here on out.

[Laver]

Competition Saturday 18th April 2010 @ Gillies Avenue

9am Weighed in at 78.5kg, pleased to be in the 85's - first time this has happened!

10am

Snatch

75

79miss

80miss

Clean and Jerk

100

105

110 PB

I felt pretty garbage for this comp, 79 and 80 were plenty high just some lazy catches, I was preparing way to late (getting wrist wraps on in the last 30seconds) for these snatch lifts, just getting used to a more efficiently run comp. Important experience and in the same breath I was brushing the cob webs off as it's been a while since I've competed. Then despite feeling pretty trash I managed a PB in the CJ, stoked to get 110 out.

Now I'm really looking forward to next comp when I'm better prepared, feeling better and have a better day. Aim is 200kg for next comp, 85Kg Snatch and 115kg CJ, can't wait.

[ohjoshua]

110kg good job. Must have been your average snatches motivating you.

are you planing to build up to 85kg?

115 and 85 should be yours easy.

[Laver]

MONDAY

MORNING

1) Snatch

3x 40

3x 56

3x3x 65

2x3x 67.5

1 missed rep at 67, better than last week.

2) Jerk from rack

3x 53

3x 74

3x3x 84

2x3x 90

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

2+1x 55

2+1x 77

3x2+1x 88

2x2+1x 94

Hard but good session, im enjoy the extra intensity at the moment, amplified by my 5kg PB from weekend, making my % a lot harder on CJ.

EVENING

4) Snatch

2x 40

1x 56

1x 64

1x 68

3x1x 72

2x1x 75 0,1,1

5) Clean and jerk

1x 55

1x 77

1x 88

1x 94

3x1x 100

2x1x 105 0,1,1

100's weren't TOO bad, but the 105's were bloody tough, dam hard....

6) Front squat

2x 74

2x 98

2x 115

2x2x 112.5

Comments

Fathom this for just a second, this mornings session was really tough, got through it but felt shagged.

Previously my CJ work had been calculated off 105kg, now it's calculated off 110kg. Up till now, a good session for me used to be Singles up to 102/105kg OR 4 singles at 100kg.

Tonight I did 3 singles at 100, then 2 singles at 105. It was really full on, but great.

Feeling really good at the moment, training so hard has really motivated me to keep pushing through and I'm optimistic of what I'll gain from it.

Props to Danny for motivation tonight, keep watching my do my lifts, was good.

[Laver]

110kg good job. Must have been your average snatches motivating you.

are you planing to build up to 85kg?

115 and 85 should be yours easy.

Yep on a 18 - 24months build up to 85kg.

Yeh should be , looking forward to next comp. Really looking forward to ironing out some technical garbage in the snatch which is holding me back at the mo. 85 is definitely there right right now even. Hopefully can build it up to 90kg over the next few months - assuming I improve technically as well as just in strength.

[ohjoshua]

cool, enjoy the strength boost with the weight gain! im sure you will do 90kg easy at 85kg bw.

[Laver]

cool, enjoy the strength boost with the weight gain! im sure you will do 90kg easy at 85kg bw.

By the time I'm at 85kg BW I hope to be doing lots more than just 90kg, but thanks

[Laver]

TUESDAY

MORNING

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

1+1x 44

1+1x 62

1+1x 75

2x1+1x 79

2x1+1x 84

2) Press from rack

3x 34

3x 47

3x 54

3x2x 57

3) Front squat

3x 74

3x 100

3x 105

EVENING

Was rushing for time here, accounted for the two misses, had an appointment to make!

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

1+1x 40

1+1x 56

3x1+1x 64

3x1+1x 68.0 1rep missed.

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

2+1x 55

2+1x 77

3x2+1x 88

2x2+1x 95 Missed one clean.

6) Back squat

2x 70

2x 98

2x2x 120

2x 126

Hard session, squats at the end felt heavy... one more double day then a single day.. cmon body hold out!

[Laver]

Wednesday 22nd April 2010

Good 2 sessions today, didn't record properly tho and spread sheet mucking up so no specifics

[SoaringSwine]

Wednesday 22nd April 2010

Good 2 sessions today, didn't record properly tho and spread sheet mucking up so no specifics

Pffffffft. I just type my workouts from memory.

[Laver]

Been flat out with assignments lately, things will free up by next Monday. So haven't been eating, training or updating my journal the best.

Been doing compounded single sessions instead of double sessions the last week, relaxed a bit on the Olympic work, still doing the classical lifts as program prescribes tho but have been doing some more assistance / general strength / strongman stuff instead, it's been good for a change. And should let me hit my Olympic work with renewed focus next week.

Also need to get eating sorted more, another goal for next week.

[Laver]

Better keep the fans posted....

Boy uni is full on, I'm looking forward to next semester when I know so much more around how to manage my assignments and study, it's been a real struggle recently. But last week was slightly better in terms of eating and training.

Went to Auckland powerlifting champs on Saturday, good day. Did 20reps @ 100kg a2g squats in warm up area which was a bit of fun, almost spew material.

Monday 10th May 2010

Snatch

3x40

3x45

3x50

3x55

2x60

2x65

2x70

1x75

1x78x0,0,0,0,1

78 wasn't as tough as 4 misses suggests, I was working on the technical side of the lift, start position, head position and catch. When I got actually got the lift it was a really sweet catch - which is what I was after.

Clean and Jerk

Warmups and stuff.... 50,70,80,90,95

Mostly single cleans and double jerk

3 singles @ 100kg

1 x 103

These felt good, but catching slightly forward so not recovering as I should

Front Squat

2x100

3x100

Pressing work to mimic overhead log work.