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

[Laver]

5 weeks ago I hit a PB of 167kg. I then embarked on Smolov. Today I hit 172kg for a double.

I test my 1RM on Monday.

[Laver]

Never tested 1Rm squat but I feel 180 was definitely there.

Aiming for 190/115/215 by CBC comp in April.

Super close to 190 dead today. Expect this to jump to 200+ in the 5+ weeks.

Squat taking a back seat for a little while, then might do Smolov Intense as a build up for the comp, bench is probs 90 currently, this should boost to 100+ with a bit more attention given to it in the next month.

Goals in the next few weeks before I head back up to Auckland. Focus on Prehab/Rehab +Bench +Dead. Also do more Olympic work.

[olympia]

Coming along very nicely mate :clap: Sorry i havent read the whole thread but see you had an op. Am also currently running smolov for squats and getting good gains. Are you planning on using it for bench?

[Laver]

Coming along very nicely mate :clap: Sorry i havent read the whole thread but see you had an op. Am also currently running smolov for squats and getting good gains. Are you planning on using it for bench?

Yeah Op was ages ago for appendix, didn't really effect me at all, just delayed me 4 weeks further from getting back into weights after about 6 months off.

I want to do something for bench, my bench is so weak I might stick with something a bit simpler like 5x5 or might just wing it, should go up regardless.

Will probs give Smolov Jnr a run on bench at some point thought.

[ohjoshua]

good job on new PBs bro

keep going up wards!

[Laver]

Cheers OJ + others for comments.

Update: haven't had the bext last 4weeks training, hasn't been bad but have more maintained than increased, which probably means ill be aiming for a 500kg total, not a 520kg total, at the Coast comp late April.

4 weeks after the CBC comp, is NorthShores Strongestman. So will have my hands full until then!

[Laver]

Buildup to comp going well!

Expecting to hit 500 with some comfort and hopefully more. Comeatmemass. Comeatmecbc. Comeatmetraining.

[ohjoshua]

your training under ground now?

[Laver]

your training under ground now?

Haha kinda bro, I post my logs with boys from the gym I train at. This is my test week I'm going from 95-100% on the big three and a couple others, might post here if I remember

[Laver]

Tested this week,

110 TnG bench

190 squat

210 dead

72.5 military missed 75 just.

Happy, no failures on the big 3, more in the tank. Progress is going well.

[ohjoshua]

bro youve been doing good on your training this year... adding over 20kg to squats and bench. very cool.

[tomleegolf]

Tested this week,

110 TnG bench

190 squat

210 dead

72.5 military missed 75 just.

Happy, no failures on the big 3, more in the tank. Progress is going well.

Good stuff! What's your bodyweight now?

[Laver]

Tested this week,

110 TnG bench

190 squat

210 dead

72.5 military missed 75 just.

Happy, no failures on the big 3, more in the tank. Progress is going well.

Good stuff! What's your bodyweight now?

Been dirty bulking for a wee while now so at around 87kg.

[Laver]

Almost comp time.... ready to smash some tin. 500kg will fall easy. Anything extra is a bonus, 515-525 is a real possibility. Did heavy deads yesterday, heavy squat session on friday. Benching up until Monday. Then a few days rest. BRING. IT. ON.

[Laver]

192/110/210 = 512.5kg Total RAW @ 87lg BW.

Good comp, cheers for Steak and all other who contributed to the running of ths comp, it was amazing. AUT fielded 15 athletes, and everyone had a great time, I really look forward to seeing how the team progresses come the next 3 lift later on in the year.

[Old Bull]

192/110/210 = 512.5kg Total RAW @ 87lg BW.

Good comp, cheers for Steak and all other who contributed to the running of ths comp, it was amazing. AUT fielded 15 athletes, and everyone had a great time, I really look forward to seeing how the team progresses come the next 3 lift later on in the year.

Good lifting Laver got more than you were aiming for the 500, 512.5kgs is a good raw total well done :clap: :clap:

[snoopy]

192/110/210 = 512.5kg Total RAW @ 87lg BW.

Good comp, cheers for Steak and all other who contributed to the running of ths comp, it was amazing. AUT fielded 15 athletes, and everyone had a great time, I really look forward to seeing how the team progresses come the next 3 lift later on in the year.

Which lifter were you? I was the one who almost out benched my squat at 85kg's body weight, bloody embarrasing.

Was I talking to you outside?

[Laver]

192/110/210 = 512.5kg Total RAW @ 87lg BW.

Good comp, cheers for Steak and all other who contributed to the running of ths comp, it was amazing. AUT fielded 15 athletes, and everyone had a great time, I really look forward to seeing how the team progresses come the next 3 lift later on in the year.

Which lifter were you? I was the one who almost out benched my squat at 85kg's body weight, bloody embarrasing.

Was I talking to you outside?

YEah bro thats me, nice to meet you. Sick 150 bench, and 510 total. You will be good competition at the next meet! Andrew was it?? (sorry if wrong!)

[Laver]

192/110/210 = 512.5kg Total RAW @ 87lg BW.

Good comp, cheers for Steak and all other who contributed to the running of ths comp, it was amazing. AUT fielded 15 athletes, and everyone had a great time, I really look forward to seeing how the team progresses come the next 3 lift later on in the year.

Good lifting Laver got more than you were aiming for the 500, 512.5kgs is a good raw total well done :clap: :clap:

Cheers OB, more to come. Hopefully 560+ come September! Will keep pushing my limits!

[ohjoshua]

Good liftin Laver

i fink you would have out squated me tbh i only got 190 when i maxed out last.

maybe see you at the next comp if you keep it up.

[Laver]

So post comp I've embarked on a new ten week program, which is the duration of Coan/Phillipi dead program, based off 215 current max and 235 max in 10 weeks. Will be evey Monday for ten weeks. I'm taking all the directly bench related work from Sheiko for bench, which is four days a week of benching, for four weeks. Squats are GVT, just doing squats to GVT rest/rep/set protocol. 10x10 @ 60% 1RM, 90 seconds rest, every Thursday for four weeks.

View is to improve dead by a fair bit, keep bench steadily increasing, and iron out some imbalances with squats and put on some mass from the volume.