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

[Laver]

Friday 2nd October 2009

Pretty owned today, not very aroused, tried some heavy stuff anyway, as now have 2 days off. Trip to Hamilton tomorrow; Go Tua.

Clean

5x60kg

2x70

2x80

3x90

2x95

1x100

1x105x0,0 Lightweight, but lazy

Power Snatch

Weren't feeling these at all today, tried some heavy regardless.

5x45

3x55

2x57

1x60

1x65x0,0,0

Power lifting Back Squat

5x115x5

These were hard work, but good.

Owned by this stage

Shoulder Press

3x45

2x50

1x52

1x55

5x45x2

10x45x1 Last 3 reps push press

Home time!

[Laver]

Monday 5th October 2009

Didn't want to train today, had a draining weekend, much driving and stuck in snow. Also pretty down, but dragged myself along just cos I needed to do something, didn't want to miss another session, already had weekend off.

Power Snatch

3x55

2x57

1x60

1x65x1,0,1

Power Clean

3x75

2x80

1x85

1x90

2x80

Power Jerk

3x60

3x67

2x72

1x77

1x82 Press out

Back Squats

3x115

3x120

2x125

1x132x2

[Laver]

Nice PBs and copycatting.

Haha cheers,

I had been doing paused reps before, but never really counted them for time, 4secs seemed pretty long so thought I'd give it a go

[Laver]

Didn't train yesterday, other commitment.

Wednesday 7th October 2009

Shoulder Press

5x40kg

5x50x3

4x50x2

Snatch

3x65x5

Front Squats

3x105

3x110

2x115

1x120

1x125

3x105x3

Quick session today, 125Kg F.Squat felt good. Keen to up volume on Snatches soon, by that I mean more Snatch per week; not session.

[Laver]

Thursday 8th October 2009

Jerk Session

Power Jerk

5x40kg

3x60

2x70

Pause Jerk

2x80x2

1x85x3

2x80x2

Jerk

2x85

1x90

1x95x5

2x85

3x80

Power Jerk; Back

5x65

3x75

1x85x3

3x75

Deadlifts

5x100

3x140

1x160

1x165

1x175 PB

1x177.5 PB Lockout was slightly dodge, wouldn't make a comp lift, but strength is definitely there, pleased with this. Almost 4 plates, yeh budy!

5x140

Partial Front Squat

10x140x3

Push Press

5x65

3x70

2x75x2

3x65

Comments

Pretty good session, looking forward to 180kg DL in a week or 2 time, 100kg Jerk for reps and/or PB Rack Jerk next week.

[ohjoshua]

thats lotsa jerks. :nod:

[Laver]

thats lotsa jerks. :nod:

About 4500kg overhead that session.

[Laver]

Haven't posted since Thursday. You ask why, well...

Friday I was owned from Dead lifts, however tried some Snatches which didn't go well,morale is, don't snatch when owned from Dead lifts.

Saturday I did a C+J session, went ok until I got the mean sore gut, then went to the toilet and came out a lighter shade of pale. That was the end of that session.

Sunday, still not feeling the best and wasn't eating very well, so no point.

Monday, lacked motivation.

Tuesday, lacked motivation.

Wednesday, lacked motivation

Haven't had such a long time off in a while, I'm over having lack of motivation, so back into it now~ Going hard!

Thursday 14th October 2009

Snatches

3x50Kg

3x60

3x65

2x67.5 1,0,1

1x72.5 0,1

1x75 0,1

1x77.5 0,0,1

My technique is out at the moment, losing lots forward. Only snatched about 2 times in the last 4weeks, been doing lots of Power Snatches though, problem is I've realized now my technique for power snatching is throwing off my full snatches. Remedy? Replace all Power Snatch sessions with Full Snatches until further notice. But in saying all that I felt very stong, pulls were high, which is very good 85kg in the next 3weeks I'm hoping.

Clean and Jerk

3x70

2x80

2x85

2x90

1x95

1x100

All good, catching weight high, lots of power there.

Power lifting Squat

5x120x5

I couldn't call these easy by any means, however they were good reps, a few grinders though. Glad to get through them.

Bench Press

5x70

3x75

2x80

1x85

1x90

3x80x2

Singles all paused reps, then mixed of paused/unpaused in the rest.

[Laver]

Friday 16th October 2009

As I expected am pretty owned from Squats yesterday, so did what is currently labelled as "alternative" session

Alternative Session

Just random stuff that won't do any harm and some active recovery type stuff.

Clean and Press

5x40kgx3

Goodmornings

5x70x3

Pull ups

7/7/6/6 xBW

Bent over rows

5x70x3

1 Legged Squat a2g

8x bw x2

Sit ups - weight behind head

10x 5kg x2

Russian Twists

14x 30kg x2

Leg Raises

10x bw x2

Press

1x 60kg

[Laver]

I woke up today at 8am, planning to train at 9am...

Ended up sleeping in till 9am, got up and felt owned. Bad Fatigue through legs and abs, thought I might give training a miss today or just do some lighters arm work.

Got a txt at 12am from a mate who wanted to come for a session, thought sweet, at least I'll do SOMETHING

Turned into a really good session, stoked!

Saturday 17th October 2009

Power Clean

6x60kg

3x70

3x75

3x80

2x85

1x90

1x95 Equal PB

Clean

2x90

1x95

1x97.5x2

Power Jerk

3x60

3x65

3x70

2x75

1x80

1x85 Old PB

1x90 PB

1x92.5 PB

1x95 x0,0 Could get this easy tomorrow. Very happy with this.

When my old p.jerk max was 85kg I could Jerk 105kg, hopefully this translates to a 115kg jerk in the coming weeks. Bring it on.

Front Squat

3x100

3x110

2x117.5 PB for reps

5x110 PB for reps

Floor Press

5x60

5x70

3x80

3x90x2

5x80

Good session, snatch session tomorrow.

[Laver]

Sunday 18th October 2009

Snatch

5x25Kg

5x30

5x35

5x40

3x45

3x55

3x60

3x65

2x67.5

2x70

1x72

1x75

1x77

1x80x0,0,0

Happy with the consistency, reps felt really good every lift landed in the sweet spot.

My form was on so I'm annoyed I didn't get one of the 80kg's, but I was pretty fatigued after previous days training and build ups, so no real problem.

[Laver]

Monday 19th October 2009

Snatch

Tried what I've once seen refurred to as "complex training" added my own lil spin, and I end up with Heavy snatch pulls followed by lighter snatches.

5x25

5x35

3x45

3x55

3x65

2x67.5

2x70

Snatch High Pull

3x75

Snatch

1x72.5x0,1

Snatch High Pull

2x80

Snatch

1x75x3 0,1,1,0,1,0

Pretty sure High pulls just messed up my form. In saying that, warm ups today didn't feel as good as yesterday. And I have suspicion the gym floor has something to do with it - it's slightly slippery and uneven, I've always known this, but after a ripping session @ home on Sunday, then a avg one at the gym today, I'm starting to think it might be having more of an effect than I originally thought.

Snatch Pull

3x100x2

Deadlift

3x140

1x160

1x170

1x180 0,0

Got first rep to just on knee cap, then couldn't lock out. My abs been sore all weekend and still sore today, think this effected it - couldn't keep my hips down low enough through the lift.

Deadlift from pins - set below knee.

5x120x2 Reset after each rep; really worked core, bit of back and sometimes hamstrings. Beneficial I hope for my lockout.

8+2x120 8reps unpaused between reps, then 2 paused.

Bench Press

7x75x2

Push ups

Elevated feet, pause at bottom them explode up

10*BW *2

Nothing to brag about, but alright session.

[Laver]

Tuesday 20th October 2009

4pm

Snatch

5x25

5x35

5x40

3x45

2x50

3x55

2x60

2x65

1x67 1,0,1 First didnt feel quite right

1x70 Slow under the bar

1x72 0,0,0,1 Hmph!

1x75 0,0,0

I'm practicing getting under the bar faster, will take a bit of practice getting used to. So annoyed with inconsistency, but watched playback of reps and I am getting under bar faster which is the main thing, but not catching it in the right place!

[Laver]

Tuesday 20th October 2009

7:15pm

Clean and Jerks

3x60kg

3x70

3x80

2x85

2x90

1x95

1x97

1x100

1x105x0,0

1x100

Wasn't meant to go for 105kg tonight, 100kg felt good, but was getting tired by that stage.

Front Squat

3x105

3x110

1+1x117.5

1x122.5

1x125x0

Bit gone by the time I got to 125, went to heavy

Bench Press - All paused reps

3x60

3x70

3x75

2x80

2x82.5

1x85

1x87

1x90 Just, slightly uneven extension.

Looking forward to day off tomorrow.

[ohjoshua]

good to see you updating more consistantly...

you snatch heaps!

I went through a phase where i was catching every thing very nicely... but if i dont keep up my frequency i miss more... I also think missing breds missing.

your thoughts?

[Laver]

good to see you updating more consistantly...

you snatch heaps!

I went through a phase where i was catching every thing very nicely... but if i dont keep up my frequency i miss more... I also think missing breds missing.

your thoughts?

Well I went through 2 weeks without full snatching once, I'm trying to catch up, needed to get technique back, things were a little dodge.

And yes I think missing breeds missing, but also not snatching breeds missing. A fine line.Especially when your trying to hit PB's frequently as well.

Problem I've got at the moment is I've got high intensity, high volume high frequency. Don't go together very well. Need to drop them all just a bit, snatches arn't to flash at the moment.

[Laver]

Thursday 22nd October 2009

PL Back Squats

5x100

3x120

3x130

3x135

3x140

3x145

1x150

Very happy with these back squats, look forward to working up to 1RM next week, reckon I could nail 160kg at the moment.

Bench 4count pause

3x70

3x75

2x80

1x85

1x90

1x95 0

1x92.5

5x75x2.5

Should've got 95, not sure why I didn't, 90kg shot up.

[Laver]

Friday 23rd October 2009

Jerks

3x80x3

2x85x2

3x85x1

1x100x2

Good jerks, I've shortened up my dip, gotta keep working on this, short and sharp is key.

Deadlift from rack; just below knee.

Paused reps

3x100

3x120

3x140

3x150

3x160

Unpaused reps

3x170

1x180

These were pretty brutal, should help with a 180/182kg dead next week, fingers crossed!

Shoulder Press; Narrow grip

5x50x3 Challenging

[Laver]

Sunday 25th October 2009

Power Snatch - From Below Knee

5x25kg

5x35

5x45

3x55x3

3x50x2

2x60x3

Working on speed in 2nd extension and under the bar.

Snatch Grip Shrugs

5x102.5x3

Average sets, don't use straps much, gave me a bit of brief.

Eccentric Front Squats

3x100

3x105

3x110

2x115

2x120

3x110

5x105x2

Much more taxing that my normal front squats, however possibly about as strong. Going to start doing some more of the eccentric type, should help in clean recovery.

Floor Press

Paused Reps

5x80x4

Unpaused

7x80x1

[Laver]

Monday 26th October 2009

Snatch Pulls

3x60Kg

3x65x2

3x70

3x75

2x80x5

Power Jerk

3x60Kg

3x65

3x70

3x75

2x80

1x85

1x90x2

5x60x3

Good morning

5x60

4x70x3

Press

5x50x3

Pretty good home session today, felt strong.

[Laver]

Wednesday 28th October 2009

Power Snatches

5x25Kg

5x35

4x45

1+1x55

1+1x60

1+1x65

1+1x70

1x72.5x2

1+1 = 1 from floor then 1 from below knee.

Old PB was single @ 67.. so doubles @ 67, 70 then 2@72 was pretty damn cool.

If only I could've kept that form for my full snatches to follow...

1x75x0,0,1,0

Misses were forward, bleh.

Cleans Pulls

5x100

2x110

2x115

2x120

Dead lifts

2x140

1x160

1x170

1x180 PB Just - possible hitching.

1x180x0 Couldn't lockout.

(1+1)+4x140

5x140

5x140 Touch 'n go

Bench press

Flat back, clean grip.

5x60

5x65

5x70

5x75x4

Dips

15*Bw

Good session, those darn snatches... just gona work on Strength and form can come when it comes...

[SoaringSwine]

Silly olympic lifter. It's called a close grip bench press. You're pushing the bar, not pulling! Nice deadlifting though. How's the 1000lb total shaping up?

[Laver]

Silly olympic lifter. It's called a close grip bench press. You're pushing the bar, not pulling! Nice deadlifting though. How's the 1000lb total shaping up?

Haha, no, it's clean grip; that's the width I use, as a measure - Narrowish I suppose.

1000Lb is looking very realistic... It could be on the day I just get it, or it could be I miss anywhere up to 5kg per lift and end up 15kg short, will be interesting!

Need to keep up my front squatting though, it's taken a bit of a back seat recently! Should work in a ME and 1RM session next week!

[SoaringSwine]

Hit some dimel deadlifts to help your lockout.

[ohjoshua]

you doing a powerlifting comp?

I was suprised my front squat didnt actually increase much with my back squat...