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

[Laver]

you doing a powerlifting comp?

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

Yeh doing the Annual Powerhouse open in Wellington, good for a change, want to get 1000Lb then won't have to do power lifting again ever

Yeh I don't think there is hell of a lot of carry over in either, in saying that I'm supprised how strong my Powerlifting backsquat is after doing nothing but Olympic style squats for 12months.

[Laver]

Friday 30th October 2009

Power Snatch

5x25Kg

5x30

5x35

3x45

3x50

3x55

2x60x2

2x65x5

Rack Jerk

5x40

3x60

3x70

3x75

3x80

2x85

2x90

1x95

1x100x3

Happy with 3 singles at 100. Weight's just getting easier and easier, catching them high too.

Power lifting Back squat

Still got bad doms from Wednesday.

4x100

3x120

3x130

3x140

3x150 PB Yeh Buddy, hard 3rd rep!

1x155x0 Went to deep, and dead.

Bench Press; Paused reps

5x60

5x70

3x75

3x80

3x85

3x90 3rd Spotted

Decline Bench

5-7 x70x2

Mint benching today too, not much rest since Wednedays session either.

Fairly Happy happy joy joy.

[ohjoshua]

whats with all the power snatches... they just seem to make you miss them out front???

[Laver]

whats with all the power snatches... they just seem to make you miss them out front???

Yes.. It's quite complicated, to try and make a long story short. Noticed some things the other day,

In full snatch my lower back round terribly in bottom of the hole, although I can reach depth, it's actually not a good position to continuing learning in until I can keep my back arched.

My power snatch is much improved, I now catch it at about parallel, back arched, this will work on my pulling strength which is most important at the moment IMO.

And all I had been doing is getting shitty with missing lifts recently, so this is a step back and reflect type moment. I'll full snatch occasionally, but without putting to higher expectations on myself.

[Laver]

Saturday 31st October 2009

Clean Pulls

3x97.5Kg x5-7

Wasn't really counting, just trying to get good form on these, don't do them much

Front Squats DE

5x60

5x70

5x80

5x90

3x100

[Laver]

God told me to rest on Sunday, so I did, + I was hungover, big 21st on Sat night... First time I've had more than 5 standards in one sitting for about 6months.

Monday 2nd November 2009

Clean and Jerk

Warmups @ 40,50,60kg

3x70kg

3x80kg

3x85

2x90

1x95

1x100 PB power clean by 5kg.

1x100x3

Power Clean

1x105x0,1 JUST got it above parallel. 10Kg PB choice.

Front Squats

2x100

2x110

1x115

1x120

1x125

1x130 PB

1x132.5 PB

Although form was TERRIBLE (back rounding) the 132.5kg shot up. 5kg PB. Hi SS :jive:

Snatch Pulls

3x75kg x4

Just mucking around w/ these.

Strict OHP

5x40

3x50

1x60

1x62.5

Push Press

3x70 x3

Left shoulder has developed an injury, nothing major, just causes a few issues lowering weights down to chest height, so stopped OHP and PP early.

[ohjoshua]

:clap:

good stuff Laver!

those power cleans are getting crazy strong now mate!

both them and your front squats are a nose ahead of me now!

bah,

[SoaringSwine]

Front Squats

2x100

2x110

1x115

1x120

1x125

1x130 PB

1x132.5 PB

I'd easily beat that. But I'm predicting that my last deadlift will leave me unable to front squat the day after :^o

[Laver]

I'd easily beat that. But I'm predicting that my last deadlift will leave me unable to front squat the day after :^o

Yeh I'm interested to see how I do after the comp too lol. We're both gona be hammered!

Tuesday 3rd November 2009

Wasn't going to train today cos I was major wasted from yesterday. But then I got the guilts....

Trained with different equipment today, so an older style bar (not olympic), very different to a my normal bar, made things interesting.

Power Snatch

5x35Kg

5x45

5x57

3x61

2x66

8x70 x 1,0,1,0,1,0,0,1 (Singles)

Pretty owned from yesterday, made the heavier power snatches hard work, and some trouble with equipment. Pretty happy with the lifts I got, although have to watch I don't go back into old habit of catching power snatches forward, hoping and probably was just due to fatigue today.

Power Jerk

5x65

3x75

3x79

3x84

2x88x3 1 miss.

These felt pretty good today.

Good Mornings

3x75x3

Dimel Dead lifts (to well below knee, almost straight legs.)

20x102x2

Taxing, but hopefully set me up for a good dead lift on Friday.

[Laver]

Thursday 5th November 2009

Power Snatches

5x25Kg

5x35

3x45

3x55

3x60

2x65

1x67

1x70

1x72

1x75x2 PB

2x65x3

Mint PB on power snatches today, 2nd@75 was below parallel, might've passed at a power lifting meet haha. The first was higher but didn't video that one.

Snatch Pulls

3x65

3x75x3

Power lifting Back Squat

5x60

5x100

3x130

2x145

2x155x 1,0

2x155x 1,0

Should've got first 2x155, but lost balance on 2nd rep.

2nd set first rep was hard, 2nd rep was fail, to taxed from the first set.

Olly Back Squat

3x120x3

Possibly best form I've ever done for these style squats, mint. My other squats have helped tremendously.

Bench Press

Paused reps

3x70

2x80

1x85

1x90

1x95 PB

Unpaused

1x100 PB

6x80

5x89x2

95 was good, nice and quick. Then because I've never benched 100kg before I thought I better give it a nudge, pleased with it, but not unexpected.

BW Dips

15*BW close to max

[ohjoshua]

75kg power snatch...

you seem to always be able to power clean/snatch close to your max weight full movment.

[Laver]

75kg power snatch...

you seem to always be able to power clean/snatch close to your max weight full movment.

Well, I'm catching my power lifts low, almost parallel, which goes same way to explain it, if they were caught higher, weight would be reduced obviously.

Then my full clean max is around 115-117.5... So.. 12.5 better than P.clean, around 10% more.

And full snatch is probably around 87kg, I just don't have the flexibility or the technique under current conditions to make the lift.

Friday 6th November 2009

Cleans

5x60Kg

3x70

3x80

3x90

2x100

1x105

1x110

1x112.5 PB

112 was easy enough to pull, just hard to stand up with, understandable considering ME squats yesterday. Confident I could do 115-117 when rested.

Cleans Pulls

3x100

3x110

2x120

1x130

2x110x3

Partial Front Squats

10x140 x2

10x 150

Changed form a bit, now concentrating more on speed and explosion and less on depth. The same as my jerks SHOULD be.

[Laver]

Saturday 7th November 2009

2pm

Power Snatches

5x25

5x35

3x45

3x55

2x60

2x62

2x65

2x60x3

Snatch High Pulls

3x60

3x65

3x70

3x75

3x70x2

Dead lifts

5x70

4x110

1x150

1x160

1x170

1x180

2x170

180 was a good lift, slow, but no hitching or anything so pleased with this. equal to PB, but better form.

Dimel Dead lifts

20x90x2

8pm

Power Clean to Push Press/s

5x60

5x65

3x70

3x75

1x80

1x85x0,1 PB

3x70x2

Floor Press

5x70

5x75

5x80

5x85

Dips

20*BW

[ohjoshua]

Good lifting Laver!

keep it up mate.

If i do power cleans or snatches i usually catch pretty high..... but i try not to do them too much now.

[Laver]

Oops

[Laver]

Monday 9th October 2009

Clean and Push Jerk/Split Jerk

3x70Kg

2x80

2x85

1x90

Essentric Front Sqaut

3x100

2x110

2x115

1x120

1x125

1x130 Miss

3x110

2x110x3

Rack Jerk

3x80

2x80x5

Power Jerk

2x80

Leg Press

10x 5pps

5x 7pps

5x 8pps

Tuesday 10th October 2009

Power Snatch

5x25

5x35

3x45

3x50

3x55

2x60x5

3x45x3

Thursday 12th October 2009

Power Snatch

5x25kg

5x35

3x45

3x55

3x60

2x65

1x70x4

2x65x5

Power clean and Power Jerk

3x60

2x70x2

2+1x80x2

2+1x85

Clean Pulls

3x100

3x110

2x120x2

Power lifting back squats

3x100

3x120

3x120

2x140

2x145x4

Saturday 14th November

Power Clean

5x60

3x70

3x80

2x85

2x90

1x95

1x100x2

3x80x2

Snatch Hi-Pulls

4x70x5

Deadlifts - Hook grip

4x110

1x135

1x155

1x170

1x180

1x185 PB

1x160x5

No sticking point, found my comp grip.

Dimel Deadlifts

15x110kgx1

Dips

15xBWx1

Floor Press

5x70

5x90

5x80

Sunday 15th November

Power Snatch

5x25Kg

5x35

3x45

3x55

3x60

2x65x5

Clean Pulls

3x100

3x110

2x120

3x115x2

Power Jerk

5x60

3x70

3x75

3x80

Push Press

3x70

3x75x3

Front Squat

3x100

3x110

3x115

2x115

Overhead Squats

10x60Kgx2

Clap Push-ups

20xBWx1

[ohjoshua]

nice PB on deads going for another next sat?

[Laver]

nice PB on deads going for another next sat?

Cheers mate. Probably not, pretty close to comp so might just do some lockout, grip strength and sub max work.

[Laver]

Monday 16th November 2009

Snatch Hi-Pulls

4x70x5

Bench Press Paused 4count

5x60

5x70

3x80

2x90

2x80

2x85x2

Olympic Back Squat

3x120x3

OHP

5x50x2

Good mornings

5x50

3x60

3x70

3x80

3x70

1arm deadlift

Working on grip strength

10secs x 60/70g x 4 or 5 sets per arm

OHS

10x60kg

Bent Over Rows

10x70kg

Dips

20xBWx1

[ohjoshua]

your getting through quite a bit in one work out... how long does it take you to complete?

[Laver]

your getting through quite a bit in one work out... how long does it take you to complete?

Between 1.25 and 1.75 hours, can be deceiving though. Mondays workout only took 90minutes. But then days which on paper look like they might only take 60minutes actually take 2hours, depends a lot on the exercise and whether I have injuries I have to work with or if I'm putting gear on and whether I'm after quality or quantity...

[Laver]

BBro Powerhouse Open 2009

Squat

1st Attempt 155kg

2nd Attempt 165Kg

3rd Attempt 170Kg Miss

165kg was good, 170 just a bit to heavy.

Bench

1st Attempt 90kg

2nd Attempt 97.5kg

3rd Attempt 100kg

2nd attempt was going to be 100kg but I wasn't to confident, 97 went up ok and managed to get 100kg on the 3rd.

Deadlift

1st Attempt 180Kg

2nd Attempt 190kg Miss

3rd Attempt 190Kg Miss

180 was easy enough, but turns out 190 was just a bit to heavy.

Total 445Kg; 57.5kg PB

PB's in Squat and Bench, Dead lift was a bit disappointing, but my build up got a bit mucked up for this comp so I was pleased with the end result regardless.

Video to follow.

[Old Bull]

BBro Powerhouse Open 2009

Squat

2nd Attempt 165Kg

Bench

3rd Attempt 100kg

Deadlift

1st Attempt 180Kg

Total 445Kg; 57.5kg PB

PB's in Squat and Bench,

Good effort Laver considering your prep for this comp 57.5kgs is a pretty good improvement :clap: :clap: :clap:

[Danomyte]

Great lifting Phil!!!!!

And I agree with OB, 57.5kg improvement is a pretty good improvement.

Keep it up bro :clap:

[SoaringSwine]

Where are the videos at?