Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

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

Laver

By Laver
in Workout journals

 Share

Recommended Posts

  • 4 weeks later...
  • Replies 370
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Laver Senior member

Laver

Posted
  • Author
Posted

Training and eating has been pretty bad over the last 6 weeks, had maybe 4sessions, lost lots of strength, put on some fat.

For various reasons, injuries and also haven't really had a place to train or equipment. That's over now, got a place to train and all the gear.

So todays session to start with,

Power Clean

Up to 3x80Kg x5

Power Jerk

Up to 3x70x5

Power Snatch

Up to 4x50x4

Snatch Grip Deads

3x100

3x110

2x120

Dead lifts

2x130

2x140

2x150

A2G Squats

3x100

3x110

3x115

This went well, should be back to 100% shortly.

Link to comment
Share on other sites
  • 4 weeks later...
Laver Senior member

Laver

Posted
  • Author
Posted

Those who follow my journal would have noticed a lack of updates recently.

Since about 8weeks ago I've had some huge personal stuffs going on which have effected my lifting pretty badly, I haven't been training!

I'm also battling an on-going wrist injury I've had all year, make's overhead work very uncomfortable. Xray and Ultrasound come up clear, MRI soon, want some answers and some progress on it, rest hasn't help, active recovery hasn't helped, this on top of everything else has made picking up a bar difficult.

Haven't lifted weights since the 27th December (last update) and before that it was about 4 sessions in 4 weeks.

Anyway, my issues are getting sorted out, and I've got my immediate future sorted, doing a 3 year BSc Sports Science in Auckland as of 1st March this year, idea being train with the big boys up in Auckland (Gillies/Millenium here I come) and get the study sorted as well, 2 birds with one stone.

This week just been doing some easy stuff getting body back used to it, then will try out double days, about 13 sessions a week, and see how my body responds.

A summary of last 3 days training

Wednesday

4reps 3sets,

Clean Pull 90kg

Snatch Pull 50kg

Back Squat 100kg

Push Press 50kg

All about 70% of old maxes.

Thursday

Really feeling it from Wed training, however upper back and triceps felt ok.

5x5 Pullups BW

3x5 Floor Press 80kg

Friday

Still sore everywhere, but wanted to do some work.

Snatch Pulls

5x4 Worked up to 80kg

Clean Pulls

5x4 Worked up to 120kg

Deadlift

140kg x 3

Now probably weekend off, or some easy dynamic recovery, then into daily sessions next week, maybe a double day or two in the mix.

Stay Tuned.

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted

Monday 26th January

Still easing way back into it

P.Snatch

2x35kg

1x50

1x55

1x60x3

1x65x2

Gotta stop sprawling, but felt good.

P.Jerk

3x40

1x50

1x60

1x70

1x72x3

1x77x2

Front Squat

2x70

2x100x2

5x70

Felt okay on wrist which is good, bit tight but not bad.

Tuesday

Wrists sore as hell, both of them!

Isn't my regular wrist injury which is good, but I think they took hell of a hammering from the Snatches, they're really tender today, so got some Pull work to come later, then hopefully they'll be feeling better tomorrow.

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted

Didn't end up doing pull work yesterday, to knackered, thought the body would benefit more from the rest than the work.

Wednesday

Did today what I was going to do yesterday.

Snatch Pull (1 from floor, 1 from below knee)

1x40

1x55

1x67.5

1x72.5x2

1x75x2

Strict Press

3x30

3x45

3x50

2x55 Miss - Push Presses.

3x50x2

Back Squat a2g

4x60

2x100x2

2x110x2

Training felt good, wrists are healing up a bit, as a lot more comfortable today.

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted

Thursday

Wrists getting better, but still not up explosive overhead work, so more pulls today.

Snatch Pulls (1rep = 1 from ground then 2 from below knee)

1x40

1x56

3x60

3x65

Clean Pulls

2x80

2x110x4

Front Squats

3x60

3x82

3x88x3

Strict OHP

4x30

4x40

3x45x3

Alright session, right shoulder a bit niggly, wrists handled front squats ok, need to shorten down session time.

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted
Good to see you back with the bar, even with the niggles. When do you head up to Auckland?

Yeh with all th stuff I've had going on, (that you know about) it has been challenging in recent months. It's more or less behind me now so will only mean good things for my future/lifting.

Up to Akl in late Feb!

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted

Friday 29th January 2010

Snatch Hi-Pull

1xRep = 1 from floor and 1 from below the knee

1x40Kg

1x55

3x70

P.Clean and P.Jerk

2x50

2x65x2

2x70x3

Back Squat a2g

3x75

3x95

2x105x3

Squats at 105kg hard work, so still about 25kg off where I should be.

Good session, wrist not 2 bad still not up to snatches yet though, right shoulder playing up, probably from catching cleans in hands rather than racking on shoulder.

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted

Sunday 31st Jan 2010

Snatch Pull 1x rep = (1 from ground + 1 from knee)

1x40

1x50

1x68

1x72x2

1x77x2

Press

3x30

3x42

3x48

3x52x2

Front Squat

3x60

3x75

3x90

2x95

2x100

Monday 1st Feb 10

Snatch Pull

1x40

1x56

1x65

2x75x4

Split Jerk (From the rack)

3x40

3x60

2x80

1x90x3

Back Squat

3x80

3x100

3x110

2x120

Tuesday 2nd Feb 10

Power Snatch

Worked up in weight, then,

2x60

1x65

1x67 - Pretty low

1x65

Power Clean + Jerk

Worked up to 2x80

Front Squat

3x90x2

3x95

Wednesday 3rd Feb 10

Power Snatch

Up to 2x60

2x55

Power Clean + Jerk

2x55

2x65

2x70

2x75x2

These weren't perfect (elbows @ lockout), but went ok.

Back Squat

3x75

2x100

2x115x2

Thursday 4th Feb 2010

Training at Nate's place in Hastings

Farmers walk

80kg per side x Roughly 45-60m x 3 runs.

Left me feeling like I'd just finished a 90minute ME workout - pretty owned.

Log work, log bare weighed 75kg, which was about max for me, so made the technique pretty hard to learn. Got it up 4 or 5 times, couldn't get it overhead, not enough in the tank.

Stone Lifting

1x75

1x80

2x90

1x80

Some were good, other's were more dodge. 90kg was right on max for the day. Good experience.

Tyre flipping

Forget the weight - Mid 200's?

Could get it up, but not with correct technique or speed, body depleted.

Cheers Nate for the Experience, I'll have to throw in the Odd strong man session when I'm up north :)

Friday

Body sore and tired, from training and sunburn. Day off.

Saturday 6th Feb 10

Power Snatch 1x rep = (1 from ground + 2 from knee)

1x35

1x45

1x50x3

1x55x3

These were a bit slower, got a bit fatigued and need to keep back arch at bottom position.

Press

4x30

4x40

1x60 miss

3x50x1 ,1 ,1 (B)

Front Squat

3x60

3x80

3x95x2

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted

Monday 8th February 2009

Snatch Pull

2x50

2x70

1x85

1x90

1x95x4

Rack Jerk

2x50

2x65

2x72

2x80

2x85

1x87 Miss

Got to late (neighbours sleeping) to miss lifts in the shed, so stopped after the mixx @ 87. Should have been ok, just needed more rest after the double at 85.

Back Squat

2x70

2x90

2x105

2x110

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted

Tuesday - Day off

Wednesday 10th Feb

Power Snatch

2x40kg

1x50

1x58

1x60

1x63x0,0,1 Missed first two forward

1x65 x2

Press

5x30

3x42

3x48

3x53x3

Front Squat

2x60

2x80

1x90

1x100

1x110

1x115

Thursday 11th Feb

Power Snatch

1x40

1x50

1x56

1x60

1x65

1x62.5x4

Clean and Jerk

1x50

1x70

1x80x4

Back Squat

2x70

2x90

2x115x3

3x120

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted

Friday 12th Feb 10

Day off Prior to Comp

Saturday 13th Feb 10

Round 1 OWNZ League - Petone

Weight - 75.25Kg

Classical lifts to warm-up.

Snatch

1st Attempt 65kg - Good

2nd Attempt 70kg - Good

3rd Attempt 73Kg - Good

65 and 70 was power snatch, 73 was full - but felt ok.

Classical Lifts to warm-up

Clean and Jerk

1st Attempt 90kg - Good

2nd Attempt 95kg - Miss

3rd Attempt 95kg - Miss

Total: 163Kg

Down on 190Kg training PB from late last year

Elbows and laziness accounted for 2 misses at 95kg.

First comp of the year, really just going through the motions, not pushing myself to hard due to injury's, looking forward to posting better numbers in the next couple of months.

Straight after Competition Clean and Jerk

Clean and Jerk

1x85Kg x2

Front Squat

3x100x2

2x100

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
  • Author
Posted
That comp must have sucked for the ego...

what did the winner in your class get?

Na it wasn't 2 bad mate, I've been training well below old PB's for a couple weeks now, just gota wait for the Str to come back.

Results for class, I'm not sure, but I'd be fairly low on the national rankings at the moment I imagine.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...