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

[runveerun]

Hey Laver! I'm trying to get to grips with front squats, I find them awkward how do you do yours? Any tips?

[Laver]

Umm theres a video one page back you can view,

Other than just getting used to the feeling of them can you be more specific on what your having problems with? I.E bar rolling off body, torso leaning to far forward, unable to reach a good depth etc

[runveerun]

Umm theres a video one page back you can view,

Other than just getting used to the feeling of them can you be more specific on what your having problems with? I.E bar rolling off body, torso leaning to far forward, unable to reach a good depth etc

Ah! sorry I didn't see the video there! I just have difficulty balancing and going into the squat, it just feels weird having the weight at the front. I think I need to just use the bar and practice form some more.

[Laver]

Yes I would suggest just doing high reps with the bar, concentrate on keeping the torso as vertical as possible by sitting back into the movement, weight on the heels and keeping the mid section tight will help too.

The other option is to do variations of the front squat which force you to keep the form tight, goblet squats are one good example. The onther the name slips me, but you position the bar same as for a normal front squat, but instead of holding the bar, you keep your arms straight away from the body, if your form isn't strict the bar will roll!

[runveerun]

Yes I would suggest just doing high reps with the bar, concentrate on keeping the torso as vertical as possible by sitting back into the movement, weight on the heels and keeping the mid section tight will help too.

The other option is to do variations of the front squat which force you to keep the form tight, goblet squats are one good example. The onther the name slips me, but you position the bar same as for a normal front squat, but instead of holding the bar, you keep your arms straight away from the body, if your form isn't strict the bar will roll!

Thanks for your help Laver, it makes it easier actually seeing your video, I will you tube goblet squats too as I haven't heard of those before and I shall practice with just the bar! :grin:

[Small]

Thanks for your help Laver, it makes it easier actually seeing your video, I will you tube goblet squats too as I haven't heard of those before and I shall practice with just the bar! :grin:

vee you do them w crossed over arms and the bar sitting on your delts right?

if you do that, and perform them in a smith machine, itl force you to have good form as the motion is up and down; where as in a squat rack you'll wobble. once you have form sussed then look at going to squat rack.

tbh im more comfortable in the smith mach (actually havnt done them in a while so will do then this wed) and weight w front squats is always lighter than back squats, ie 60kg squat 10x4 very deep is easy-front squat i used 10 e.s w a 10kg bar (30kg) and after 4 reps i was shattered haha

laver whats your plans for this year?

compete again or training for next year?

[runveerun]

Thanks for your help Laver, it makes it easier actually seeing your video, I will you tube goblet squats too as I haven't heard of those before and I shall practice with just the bar! :grin:

vee you do them w crossed over arms and the bar sitting on your delts right?

if you do that, and perform them in a smith machine, itl force you to have good form as the motion is up and down; where as in a squat rack you'll wobble. once you have form sussed then look at going to squat rack.

tbh im more comfortable in the smith mach (actually havnt done them in a while so will do then this wed) and weight w front squats is always lighter than back squats, ie 60kg squat 10x4 very deep is easy-front squat i used 10 e.s w a 10kg bar (30kg) and after 4 reps i was shattered haha

Thanks Small! I don't have a smith machine at my gym, but am thinking of moving to one with one very soon so I can widen my movements. Thanks for your help! :grin:

[Laver]

Thanks for your help Laver, it makes it easier actually seeing your video, I will you tube goblet squats too as I haven't heard of those before and I shall practice with just the bar! :grin:

vee you do them w crossed over arms and the bar sitting on your delts right?

if you do that, and perform them in a smith machine, itl force you to have good form as the motion is up and down; where as in a squat rack you'll wobble. once you have form sussed then look at going to squat rack.

tbh im more comfortable in the smith mach (actually havnt done them in a while so will do then this wed) and weight w front squats is always lighter than back squats, ie 60kg squat 10x4 very deep is easy-front squat i used 10 e.s w a 10kg bar (30kg) and after 4 reps i was shattered haha

laver whats your plans for this year?

compete again or training for next year?

Pfft... Smith Machine? Whats that?

Haha, the thought actually never crossed my mind to suggest smith machine, I've only used one about two times - ever! It might be beneficial to learn with it, being thrown in the deep end always worked good for me though!

Small,

It's Weightlifting all the way now baby! Hoping to compete this year, might also do another power-lifting comp, will see how things pan out, no interest in bodybuilding anymore.

[Laver]

Monday 12th January 2009

Did some warm ups then into it.

Power Snatch from hang

5 * 30Kg

5 * 35

5 * 37.5

Snatch high pulls

5 * 35Kg

5 * 37.5

5 * 40

Snatch high pulls from hang

5 * 37.5Kg

Overhead Squats A2G

5 * 40Kg

5 * 50

4 * 60

2 * 70 PR

First time testing out heavy weight on these since form has improved, happy with 2 * 70. Bring on 80 and 90 in coming weeks.

Stretching

Comments

Sweet.

[Laver]

Tuesday 13th January 2009

Arvo Session

Warm ups then into it.

Slower snatch into overhead

5 * 25Kg

3 * 30

3 * 35

1 * 40

3 * 30

2 * 35

2 * 40

1 * 45 (miss... then did easy power style - balance issues)

2 * 35

2 * 40

1 * 45

1 * 50

1 * 55 PR (miss then got it second)

Pull ups

8 * BW * 3

Leg Raises

15 * BW * 1 (explosive 2 head)

10 * BW * 1 (slow to waist)

Evening session (couldn't resist it wanted 80kg)

Power Cleans

5 * 50Kg

3 * 60

1 * 70

1 * 80 PR

1 * 85 PR (Missed it p.clean, turned into full clean, but nailed it; first ever full clean with heavy weight, cool!)

[Small]

no interest in bodybuilding anymore.

leave NewZealandBodyBuildingdotcom now traitor!

nah all goodies hope to see those weights sore

[Laver]

Thursday 15th January 2009

ME Back Squats A2G

Warm ups then into it -

6 * 70kg

3 * 90

3 * 100

3 * 110

3 * 115 PB

Pretty sure I had 120 in me, for at least a double but didn't have spot or safety's so didn't try.

[Laver]

Friday 16th January 2009

1730 at Powerhouse with Andy

Push Jerk

3 * 50Kg

3 * 60 * 2

Split Jerk

2 * 70Kg * 2

Barbell Incline Press, 70deg -ish

5 * 50kg

5 * 55 * 2

Comments

Was good to get some more practice at overhead work, haven't done much. ~90Kg Split jerk 1RM in few weeks, fingers crossed.

[Laver]

Saturday 17th January 2009

0830 at Powerhouse with Andy

Power Snatch ~70% 1RM

3 * 37.5Kg * 3

Squat Cleans ~50% 1RM

3 * 40Kg * 3

The squat make this taxing even though it's only 50%, it's weird!

Snatch Grip Pulls

4 * 60Kg * 3

Seemed a bit odd to me, need some more prac, kept trying to do high pulls when that's not the idea! Seemed more like a standard shrug TBH

Overhead Squats

5 * 60Kg * 2

Sore wrists, hopefully they're just getting used to it and not injured!

1030 at Weltec, Petone, with Phil Silverman, Greg Bahler and Rod Louis + 2 other more novice dudes

Got critiqued, did few snatches @ 40Kg no issues,

Then worked up to 70Kg clean and jerk which wasn't too bad.

Great setup down there.

Comments

Props to OB for setting up the sessions with Andy and the use of his Gym!

Further props to Andy for finding out about the Weltec session and giving the guys a heads up that I'd be going along

Oh and SS/DaveH for offering me a bed so I didn't end up sleeping with blanket man and his mates down cuba...

It was an awesome couple of days down Welly way

[Laver]

Monday 19th January 2008

Power Snatches and Squat Snatches

Worked up to 3 * 48Kg/105Lb * 2

Power Cleans and Squat Cleans

Worked up to 2 * 70Kg/155Lb * 2

Stretching

[Laver]

I pushed it a bit hard recently, have hurt my left wrist quite badly, not to the extent I can't do daily tasks, but all overhead work and catches wit clean grip are out of the question until it fixes itself, it seems like just a minor strain so will give it a few days then should be ok to proceed as normal with some wrist support.

Knee's are getting better after getting thrashed a bit too!

Onto todays training (I trained on Tuesday but left out Wed due to injury - was a needed break regardless.)

Thursday 22nd January 2009

Front Squats

5 * 50Kg

5 * 60Kg

5 * 70Kg

3 * 80Kg

3 * 90Kg

3 * 100Kg PB

2 * 100Kg

Bit of progress, sweet.

GMings limited ROM

5 * 100Kg

3 * 100Kg Got hernia type pain in abdomen which haven't had for a while, bit concerning so stopped these, assuming I've now damaged it, if I leave it alone it should recover stronger!

High pull snatches from hang

5 * 50g * 3

Circuit

Situp twists * 13 * BW * 3

Pullups * 6 * BW * 3

Hanging Leg Raise * 11 * BW * 3

Stretches to finish off

Comments

Ok session, look forward getting back into normal routine.

[Laver]

Monday 26th January 2009

0720 hours

Snatch Pulls from Hang

Concentrated on keeping bar close to body and using calves/traps

5 * 25Kg

5 * 27.5

3 * 30

3 * 32.5

3 * 35

3 * 37.5

3 * 40

3 * 45

Upright Rows

From Hang, using clean grip and traps/calves, no hip thrust.

5 * 45Kg

3 * 66Kg * 4

1600 hours

Pull ups

10 * BW

8 * BW

2 * BW+10Kg

Incline Bench Press 70deg

6 * 57.5 * 2

5 * 57.5 * 1

Sit up Twists

10 - 12 * BW * 2

Split Squats - on traps

5 * Each leg forward * 80Kg * 2

[Laver]

Tuesday 27th January 2009

Power Snatches from hang

5 * 35

5 * 37.5

3 * 40

3 * 42.5

3 * 45

3 * 47.5

3 * 50

Felt ok, at 50kg felt like I lost the hip thrust a bit, also tried some as full power snatches and lost the hip almost completely, note to self, do more full snatches to keep form good.

Overhead Squats - Light

Testing wrists.

5 * 40Kg * 1 good

1 * 50Kg sore wrist

12 * 40Kg * 3

Little annoyed at wrist still being sore. Taking it easy and wrapping it up tight.

[Laver]

Wednesday 28th January 2009

0730 hours

Power Snatch

5 * 30Kg

5 * 35

3 * 40

3 * 42.5

3 * 45

3 * 47.5

3 * 50

Felt ok, getting better, need to get a camera to check sideways form, need to keep think about bar going straight up after hipdrive, rather than forward, also need to un-stick feet from floor! Bit of a jump etc.

1600 hours

Power Cleans

5 * 40Kg

3 * 50

3 * 55

3 * 60

3 * 65

3 * 67.5

3 * 70

Standing BB Press

5 * 50Kg * 1

4 * 52.5 * 2

3 * "

Arnold style seated DB press

1 * 22.5

3 * 20Kg * 3

Shoulders were too gone by the time I got to these.

Comments

Wrapped wrist heavily, felt ok and it also made sure I caught bar on chest rather than in hands, which is good practice, "feel it hit your chest, it feels good!"

Shoulder press felt ok on the wrist too which was good. Least I can still do some overhead stuff without aggravating it much!

[laurasaur]

Hope your wrist gets better soon, your lifts are awesome, I wish more people did them at my gym that way I wouldn't feel so awkward about them haha

[Laver]

Hope your wrist gets better soon, your lifts are awesome, I wish more people did them at my gym that way I wouldn't feel so awkward about them haha

Screw them - every time you do an Olympic lift your likely doing the most beneficial lift in your gym, they should feel uncomfortable in our greatness!

I'll stop by and check out your journal, what's your interest in Olly work?

[laurasaur]

Ah I havent done any in ages, got kinda interested when I did some training at gillies. But its one of my goals for this year definately

[Laver]

Overhead squats, Power cleans and Power snatches are great exercises to incorporate into your program regularly.

And yes those Gillies boys know what they're doing

[Laver]

Thursday 29th January 2009

1800

Front Squats

10 * 20Kg

5 * 40

5 * 60

3 * 70

3 * 80

3 * 90

3 * 100

3 * 105 PR

2 * 100

Hmm... legs are strong, abs and arms flexibility are not - I tilt forward a bit much out of the heavy sets indicating weak abs, then have trouble keeping it on chest due to sore wrist and lack of ability to keep elbows up.

[Laver]

Thursday 29th January 2009 cont

2130 hours

Pullups

14 * BW PR

Still can't figure out how to stop the swing at the bottom here... Trying to keep tight ain't working! I never remember it as a kid!

Core Work

I was annoyed with my core after my front squats earlier in the day, so decided to kill it.

Over about 40minutes did a mix of the following.

Seated GMings - 90Kg

Hanging Leg Raises 15s'

Hungarian Blaster - 27.5Kg

Prone Bridge - 120sec

Lying on back legs in air static hold - 30sec

Situps *50

Front Squat ab work - 90kg

Weight hyper extensions - 15kg

Standing core twist - 20kg plate

Shoulder press, 20Kg plate * 50, ROM from top of head to lockout

Comments

Looking over my problems with my squats both power style and olympic variations, it's always my core that lets me down near my max. I'd like to fix this, need to find some good variable resistance core training exercises to concentrate on.