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

Laver

By Laver
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Laver Senior member

Laver

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Thought I might post something... and give an update on my situation / progress.

Lifting Life, Goals and aspirations

I planned on qualifying and competing in Nationals this year, however that didn't happen. I failed to make the total required (195kg for 77kg class).

This really is a blessing in disguise, my goals were always much more long term than the Nationals this year, however trying to get to Nationals meant I was always trying to train as hard as I could to improve my total.

This meant I neglected other areas which I can now work on, which will benefit me in the long term. Things such as, raw arm pulling strength which I have always lacked, technique perfection flexibility and lockout strength. As well as some raw power, deadlift squat and bench press.

So I haven't and won't stop training, next year I will come back a much better lifter, as I've always said, the top lifters in New Zealand need to watch out, I'll be on there heels before they know it.

A fitting time to insert my signature. Perfection is not attainable, but if we chase perfection we can catch excellence.

I am hoping next year to move to Auckland where I can train with the big boys and get the guidance I need to reach my full potential and improve as quickly as possible.

Other lifting stuff, weaknesses, short term goals, Power lifting

I will be working on perfecting my Jerk dip, I need to decide my perfect depth and then work on no lateral movement in the dip, currently I have a tenancy to jerk forward out of the dip.

Lock/unlocking elbows have always been an issue when receiving the barbell overhead in the jerk. I will attempt to combat this with a health mix of Push press, strict press and Floor press.

I am to tall to succeed at the highest level in the 77kg category. Ideally I could be a 94kg competitor, training around 97kg. I believe this is impossible for me, I don't think my body will allow it, I'm just a skinny dude.

However I believe I can make it to the 85kg class, and train at around 88-90kg, I will definitely be at the taller end of this weight class, but it's the best I can do. So I intend to see how my body responds to various methods of gaining weight over the next 12months.

Finally, as tradition goes, I will be competing in the Powerhouse open at the end of this year.

So I've added in a LITTLE bit of power lifting training into my routines, I'm still predominately training for Olympic stuff, this is just a tiny bit of fun on the side

Current estimates etc of lifts

Squat: Can currently A2G Olly Squat 140kg. I hope this will transfer over to about a 165kg Power lifting squat with some training over the next 9weeks. However the muscle groups used are quite different, so it will be interesting to see what progress I make.

Bench: Did a 97.5kg rep about 1month ago, Unpaused, very fast, possibly some chest bounce. I hope with some work I can improve this to a 100kg paused rep.

Dead lift: Have done these ME about 3 times this year, ~6 weeks ago I did 170kg. Tonight did 172.5. I hope I can improve this to 190kg in the next 9weeks.

So.... 165 + 100 + 190 = 455kg = 1003Lb. = 1000Lb club.

It's possible I've over estimated the crossover in the squat, won't make the progress I want in the bench, or in the dead lift and end up a fair bit short of this goal. But I don't really care, ill give it my best shot while focusing on my Olympic Training.

The End, ended up being quite a essay....

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Laver Senior member

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Yes, power for Olympic lifting is mainly generated through the hips and legs no doubt, but it is naive to think your arms shouldn't be specifically trained too, especially for top pull in the snatch and for stability in the jerk.

I've always have relatively weak arms, spending most of this year just doing fundamental Olympic lifting has no doubt improved it, however I need to concentrate on them a bit, it will benefit my lifts.

I don't really consider myself a strong bencher by any means, my upper body has always lagged behind my lower strength, but thank you anyway haha

I might start posting some stuff yeh, will see how we go, good for PR if nothing else :wink:

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Laver Senior member

Laver

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25th September 2009

Jerk Session

Was in a hurry this session and slightly unmotivated because of it, session reflected this.

Warmups.

Power Jerks

5x40kg

3x60kg

2x70kg

Pause Jerks

2x80x3

1x85x2

Split Jerks

2x85

1x90

1x95

1x100x 0,1

1x105x 0

Arms were a little tender by this stage shoulders and elbows always start to feel it (on going issues here, not really an injury, just OOS :) ), so missed first 100kg jerk, 2nd was easy enough, then didn't really want the 105, didn't want to risk injury, confident I'll get this next week, and then 110 not to long after that.

Pause Jerks

2x80x2 Meant to be x3, but pretty owned, didn't want to over-do it. (Lockout issues, sore arms.)

Power Jerks

2x70

1x80x3

4x65x2

(Lockout issues, sore arms.)

Power lifting back squat.

First time doing these in almost 12months, I have decided to do 5x5 for 3 or 4 weeks to condition myself back into them, also need to get used to form on these again, get comfortable with lower bar position and find what width of stance I need then work on triples doubles and singles, Linear all the way.

5x110x1 Olly shoes, reasonably wide stance, thought I was going parallel but wasn't, taxing.

5x110x1 As above, slightly narrower but went to parallel, stance made easier, but depth made it harder, taxing.

5x110x1 Barefeet, same stance / depth, not bad.

5x110x1 Barefeet, but brought stance in a bit more, made depth easier, good set.

5x110x1 As above.

Results:

5x5@110kg.

Going with medium width stance and chuck taylors.

115kg Next week, should be nice and hard.

Incline Press ~45deg

7,7,6 @ 60Kg

Push Press

Running out of time and really fatigued, pass.

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Laver Senior member

Laver

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26th September 2009

Clean

5x60

3x70

2x80

3x87.5Kg

2x95

1x100

1x105

1x107.5x 0,1 Training PB

Power Snatch

5x35

3x45

3x55

2x57.5

1x60

1x65

2x57.5

3x55

Front Squat

3x100

3x105

2x112

1x120x2

3x105x3

Bench

5x60

3x80

3x82.5

2x87.5

1x92 Miss (Ok - did inclines yesterday.)

3x80x3

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Laver Senior member

Laver

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26th September 2009

Clean

5x60

3x70

2x80

3x87.5Kg

2x95

1x100

1x105

1x107.5x 0,1 Training PB

Power Snatch

5x35

3x45

3x55

2x57.5

1x60

1x65

2x57.5

3x55

Front Squat

3x100

3x105

2x112

1x120x2

3x105x3

Bench

5x60

3x80

3x82.5

2x87.5

1x92 Miss (Ok - did inclines yesterday.)

3x80x3

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Laver Senior member

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Nice PB on the clean :D.

Those partial front squats look pretty hard?

Cheers, stood up with it easy and pull was still plenty high, so good to know I'm capable of more, 112.5 not far off.

They're not deep, you only go down slightly past your Jerk Dip ROM, keeping back vertical, just rep them out fast till feel the burn then stop, want all reps to be same speed, fast is key.

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Laver Senior member

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Monday 28th September 2009

Pretty owned after extra weekend session, but back into it, however session reflected my fatigue.

Snatch

5x25Kg

3x55

3x65

2x67.5

1x72.5

1x77.5x 0,1 First rep was just ugly, concentrated more on the2nd and nailed it easier than I thought. Snatches felt hard today.

Power Clean + Jerk

2x80 + 2

1x85 + 3

1x90 + 2

1x95 + 1 turned into full clean, but solid jerk.

Jerk

1x100 x2, both reps had slightly dodge lockout, and was unstable on feet, surprising how much harder 100kg is than 95 for me, but will be multiple setting 100kg soon and PB's will follow not far behind, got my eye on 110kg within the next 5weeks.

Muscle clean + press

5 x 40kg x 3

Muscle snatch

5 x 30kg x 3

Front Squats

3x 100kg

3x 105

2x 112.5

1x 120

1x 125 Miss

2x 105

3x 100 x2

Squatted the last 3 days, so that 125kg was a bit ambitious, especially after the 120kg wasn't terribly fast. No problem though!

Then went to Yoga for 90minutes. Sweet.

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Laver Senior member

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Tuesday 29th September 2009

Stupid Yoga! Meant I didnt do my normal warm-down routine after training yesterday cos I ran out of time and now I'm sore today, overdid something, all good though.. Just feel a bit beaten up.

Warmups

Power Snatch

3x 35kg

3x 45

3x 55

2x 57

1x 62

1x 65

Power Clean

3x 75

2x 80

1x 85

1x 90

1x 95

Power Jerk

3x 67

2x 72

1x 77

1x 82 Miss Ha!

A2G OL Back Squat

3 x 110

2x 115

2x 122

1x 130

1x 135

3x 115

5x 115

Bench Press - Slower/Paused reps

3x 75

2x 80

1x 85

1x 90

3x 75 x3

7x 75 Fast reps

Haven't actually done this session yet.... having a sleep then going down @ 6 haha, so will have to see what changes come about :)

Edit: Completed session! Went well! Just decided not to do the clean pulls in the end! Day off tomorrow, then heavy session Thurs, w00t.

Did this session in bare feet too, interesting, lifts still felt good. Marked improvement on when I did barefeet training before getting my OL shoes.

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Laver Senior member

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Thursday 1st October 2009

Warmups

Clean and Jerk

5x60kg

3x70

1x80

2x85

1x90

1x95

1x100

1x105 Training PB and Equal to Comp PB

107 next week.

Knee Snatch

3x45

2x55

3x60

2x65

Front Squat

3x100

3x105

1x122

1x120

1x125

1x127.5 PB

130 Next week.

Snatch Pull

3x60

3x65

2x80

2x88

1x92

1x97

Bench Press

3x77

2x82

1x87

1x92

5x70x3 All 4count Pause on chest.

Comments:

Happy with CJ and FSquats today, looking to improve on them both next week too.

Bench felt strong also.

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SoaringSwine Senior member

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Thursday 1st October 2009

Warmups

Clean and Jerk

5x60kg

3x70

1x80

2x85

1x90

1x95

1x100

1x105 Training PB and Equal to Comp PB

107 next week.

Knee Snatch

3x45

2x55

3x60

2x65

Front Squat

3x100

3x105

1x122

1x120

1x125

1x127.5 PB

130 Next week.

Snatch Pull

3x60

3x65

2x80

2x88

1x92

1x97

Bench Press

3x77

2x82

1x87

1x92

5x70x3 All 4count Pause on chest.

Comments:

Happy with CJ and FSquats today, looking to improve on them both next week too.

Bench felt strong also.

Nice PBs and copycatting.

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Laver Senior member

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it looks like the olympics will be in Chicago with Obama getting involved

I can't see the IOC being pushed over that easily, but with 2008 in Asia and 2012 in Europe it could go to Rio or the States... I hopes it Rio if between those two, better be, I ain't going to no USA for Weightlifting!

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