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

[Laver]

Apologies haven't updated this for a while, was going to post a while ago, but that was the same day I picked the up back injury so got a little shitty and put it off.

Saturday 31st January 2009

Can't remember exactly what I did this session, however highlights are as follows.

Power Cleans, 3 singles @ 80kg, form felt a little off but still got the lifts

Snatch High Pulls, 5 * 60kg * 3

Monday 2nd February 2009

Snatch High Pulls

5 * 30

5 * 35

3 * 40

3 * 45

3 * 47.5

Power Snatches

3 * 40

3 * 45

3 * 50

3 * 52.5

2 * 57.5 PB

These felt relatively easy, huge improvement from 3.5weeks ago.

Power Cleans

3 * 60Kg * 2

1 * 70Kg * 1

Just checking form

Back Squats A2G

5 * 100Kg * 3

These were harder than I thought, esp when I stopped bouncing out of the hole!

Comments

Pleased about Snatches, wrist feeling ok, knees feeling ok, going to aim for some Jerk work later this week.

Tuesday 3rd February 2009

Power Cleans

Some lightish work, concentrating on keep close between 1st and 2nd pull.

5 * 30Kg

5 * 40

3 * 50

3 * 55

3 * 60

Front Squats

5 * 60Kg * 3

Sore back! Grrr....

Bench Press

10 * 60Kg * 3

Nice pump, haven't had this since BB'ing days!

Then plenty of stretching etc

Wednesday 4th February 2009

0730 hours

Snatches from the hang

5 * 30Kg

3 * 32.5

3 * 35

3 * 37.5

3 * 40

1600 hours

ME Pull ups

13 * BW * 1

Power Jerks

3 * 50 * 1

3 * 60 * 1

3 * 70 * 1

0 * 75Kg Did something very wrong here, arched right over backwards and lower spine took full weight of 75kg, dropped weight soon as I felt it, huge two clicks in what I believe to be the L1-3 area of the spine

Press

5 * 50 * 3

Leg Raises

15 * BW * 3

Situp twists

10 * BW * 3

Stretches

Comments

Poor back. I hope it's not too bad

Monday 9th February 2009

Snatches

3 * 47.5

3 * 52.5

3 * 55

0 * 60 * 2 Pulled first one to low, 2nd one to high

1 * 60 * 1 PR Just right.

Jerks

Lost confidence due to back issue, still not better, but did some under supervision anyway.

5 * 40Kg

5 * 50Kg

3 * 60Kg

1 * 70Kg * 3 Felt ok, lockout a little dodge.

Tuesday 10th February 2009

Back squats a2g

5 * 105Kg * 3

Snatch grip shrugs

5 * 80Kg * 3

Need to work on pulling straight up, still pulling bar out front, even with this exercise!

Comments

Back feels ok doing this stuff, it's just if I over extend.

[Laver]

Wednesday 11th February 2009

1100 hours

Snatches

5 * 30 Kg

3 * 40

3 * 50

2 * 55

1 * 60 PR

0 * 65 * 3

Missing the 65 is not from lack of power, but lack of technique, so bit of work on that and it'll come easy, then 70, 75kg in following weeks.

2000 hours

Clean and Jerk

3 * 40 Kg

3 * 50

2 * 60

2 * 70

1 * 75 * 2 PR Speed wasn't too flash on the jerks though, bit fatigued.

Jerks

3 * 65 Kg * 2

2 * 65

Good enough, need to keep bar going straight up not forward, and increase explosiveness - again bit fatigued, so not from lack of ability.

Haven't done much work at all on jerks, then I hurt my back, so things are a bit behind here. I am confident however that once I start concentrating on them the results will be swift.

Cleans

First time trying out my 1Rm on Cleans, not bad results.

3 * 80 Kg

1 * 85

1 * 90

0 * 95

1 * 95 PR

If only I could jerk it........

[Laver]

Thursday 12th February 2009

Light Technique work

Snatches

4 * 40Kg

2 * 45

2 * 50

2 * 55

Jerks

3 * 60Kg * 3

Friday - Pre comp rest day

Saturday 14th February 2009

Wellington Olympic Weightlifting Round 1 National League

Video below

Summary

Snatch:

55Kg Miss

60Kg

65kg Miss

Clean and Jerk:

75Kg

80Kg

85Kg Miss

Only started doing full lifts 10 days out from this comp, power is there for heavier lifts but technique is not, so looking forward to next couple comps in 4 and 8 weeks time, should be getting some much better numbers.

Then some training later on that day, some on Sunday too. Then sick Monday with stomach bug, did some training Tuesday arvo. Back into regular stuff tomorrow.

[Flamer]

Well done on your first comp Laver. I see you've taken some positives from it.

[Laver]

Wednesday 18th February 2009

After 2 days of being sick and not eating very well thought I'd see where I sit.

1800 hours

ME Squats - med stance a2g

In OL shoes

10 * 20Kg

5 * 60Kg

5 * 80

5 * 90

5 * 100

5 * 110 * 2 PB

Sweet.

Pull ups

12 * BW

2000 hours

Split Jerk

Concentrating on speed and getting myself low under the bar - technique.

10 * 20Kg

5 * 30

5 * 35

5 * 37.5

3 * 40

3 * 42.5

3 * 45

Overhead Squats

Testing wrists out mainly - left heavily wrapped.

3 * 50Kg

3 * 55

3 * 60

Feeling better that previously. Still little pain.

Thursday 19th February 2009

0625 hours

Snatch pulls from hang

Concentrating on keeping close to body

5 * 27.5 Kg

5 * 30

5 * 32.5

5 * 35

5 * 37.5

1500 hours

P.Cleans

Low weight, high speed.

3 * 40Kg

3 * 54

3 * 50

3 * 55

3 * 60

Speed still not where I'd like it. Might need to work at 40-55% rather than 50-75%

Bench Press

5 * 70Kg

5 * 72.5

5 * 75

Core Circuit * 2

Hanging leg raises 15 * BW

Sit up twists 15 * BW

Russian Twists 15 * 30Kg

Then did 30sec lying on back leg lift then 90second body bridge.

[SoaringSwine]

You must be loving the oly shoes for squatting in now :grin:

[Laver]

Umm, to be honest I think they're just different, if anything they make it harder IMO, I'd prefer to have feet flat and weight more on my heels. I think Olly shoes are more designed for the dynamics of the Olympic lifts than Maximal squat training.

[ohjoshua]

Hey mate Just watched the video of your first competition...

you definately have a lot more weight left on those lifts with your current str levels.

Even on your heavyest clean your doing power clean.

but good stuff none the less.

How much you weight at the moment?

[Laver]

Hey mate Just watched the video of your first competition...

you definately have a lot more weight left on those lifts with your current str levels.

Even on your heaviest clean your doing power clean.

but good stuff none the less.

How much you weight at the moment?

Cheers mate,

Am hoping for BW Snatch in not to distant future and wiht work on Jerk hoping it'll catch up to max clean ASAP so that'll be looking at around 100kg.

Weighing 75kg first thing in morning.

[Laver]

Sunday 22nd February 2009

80% week

Cleans

3 * 60Kg

3 * 65

3 * 70

3 * 75

3 * 80

Front Squats

5 * 80Kg * 3

Did these slow and controlled, taxing

Monday 23rd February 2009

2000 hours

Terrible session, felt bad from moment I went in.

Involved several missed Snatches and a 3 * 140Kg Deads (which felt way to heavy), couldn't do more as no chalk.

[Laver]

Tuesday 24th February 2009

0600 hours

After being annoyed at session last evening, decided to concentrate on Snatch technique.

Warm ups @ 20kg.

Some working sets at 40kg.

1500 hours

More snatch work

Drop Snatches

Worked up to 3 * 40Kg * 2

Felt ok

Snatches

5 * 30Kg * 2

3 * 35

2 * 40Kg * 5

Ok

Squats

5 * 80Kg * 3

Fast reps, was good.

[Laver]

Thursday 26th February 2009

Jerks

Technique Technique Technique Technique Technique

5 * 30Kg

3 * 40

3 * 50

3 * 60

3 * 65

2 * 70 * 4

Front Squats

5 * 85Kg * 3

10 * 85 * 1 W00t, hard much?

Friday 27th February 2009

1500 hours

Snatch High Pulls

3 * 60Kg * 3

Snatch Balance

3 * 50Kg * 3

Snatch

3 * 50Kg * 3

Felt average..

Weekend - rest!

[Laver]

Monday 2nd March 2009

This is my 100% week, so time to set some PR's and figure out where my technique / strength lies.

1100 hours

Snatch Balance

3 * 40Kg

3 * 50

3 * 60

1 * 65

Snatch high pulls

3 * 60Kg

3 * 65

1 * 70

Height good throughout

Snatches

3 * 60

1 * 65

Sweet, 65kg went easy, decided to stop it there and work on 70kg later in week.

Snatch Grip Pulls

3 * 100Kg * 3

2min warm down

2000 hours

Did 30-40minutes intense boxing training, then did some ME Squats

Back squats a2g

5 * 110Kg * 2

Confident on 5 * 115, maybe even 120 when fresh

[Laver]

Tuesday 3rd March 2009

Cleans

Warm ups then..

1 * 90Kg

1 * 95

1 * 100

1 * 105 Miss, bit fatigued and caught it frontwards a tad so lost it, confident I can do this or even 110.

Cleans grip pulls

3 * 130Kg * 3

Bit heavy, need to work on these + ME deads to get my strength back here, been ages since heavy lifting work.

[ohjoshua]

Hey mate,

Went your snatching do you ever hit yourself in the nads?

and do you ever get bruising on your legs?

cheers.

Josh

[Laver]

Yes to both,

I guess you're saying you're having these problems?

I would suggest with snatches to make sure the bar is basically touching your legs right up to when use your hip thrust, and your not hitting the bar - your throwing/pushing it, it should already be touching before the thrust begins. Nads occasionally get hit bit harder than just a glance and you feel it, but never anything really uncomfortable.

I used to get bad red marks on my legs when I training with a coarsely knurled bar and short shorts. Now I wear pants / longer shorts so there is always something between bar and skin and I use a bar that's not as coarse. I've had bruising too - but that's mainly from catching the bar in the hang after finishing a snatch than the hip thrust itself, again you shouldn't be hitting the bar with your hip, you should be throwing/pushing it.

Hope this helps

[Laver]

Wednesday 4th March 2009

Jerks

Warmups etc then...

1 * 80Kg * 4

Front Squats

Fatigued but went hard anyway.

3 * 100Kg * 2

1 * 105Kg

Thursday 5th March 2009

Snatches

Warmups then...

0,1 * 60Kg

1 * 65

1 * 70

Stoked.

Incline BB Press

5 * 60 * 2 ~~ 45°

3 * 60 * 1 ~~ 60°

[SoaringSwine]

In honour of your 70kg snatch...

[ohjoshua]

good job on snatch

do you find it hard to put the heavy Jerks back down?

[Laver]

Yes it's hard, take it halfway then let it drop onto your front rack position, if your not used to it start with lighter weights to start. When I'm working around 100% I usually drop the weight then re-rack it.

[Laver]

Friday 6th March 2009

Jerks

Warm ups then..

2 * 60Kg

1 * 70Kg * 3 (all a big dodge)

So fatigued after training day before (mainly kick boxing) so not too surprised.

Jerk Balance

2 * 70kg

1 * 90Kg

Dead lifts

4 * 140Kg * 2

Glad to get these out, 145 next time. Back to 150 soon!

[Laver]

Last week was 60% week so nothing too interesting to report on.

Of note got a PB on front squats - 110Kg * 2

Yesterday had round 2 of national weightlifting league.

Snatch - 65, 70miss, 70

CJ - 80, 85miss, 85

So 155 total, 15kg increase on 4 weeks ago. Bring on the next one.

I've decided to only periodically update this journal, as far as day to day work it's a bit of a waste of time. I'll just update as PB's etc come, because most of the work is sub-maximal and not worth reporting on IMO. Other than that it'll just my comp results each month, if you want to know anything else I'll still be checking site for questions etc regularly

[Old Bull]

So 155 total, 15kg increase on 4 weeks ago.

Well done Laver things seem to be moving along good there. :clap: :clap:

[startinfromscratch]

your journal makes for an iteresting read man - if you dont mind me asking, what attracted you to p.lifting from bbing? its basically all compound movements, so you must still put mass on with a decent diet right?

[Laver]

So 155 total, 15kg increase on 4 weeks ago.

Well done Laver things seem to be moving along good there. :clap: :clap:

Thanks. Can't wait till next comp, know I left a lot on the platform this time - shouldn't have missed the 2nd lift in both disciplines - as the last lifts showed.