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Multiple-O Sessions
Cleans and jerks and snatches. Of course.
Time to make a journal, since I do actually lift. Putting it here because my current routine is mostly a strength one and I have recently started to work in the Oly lifts, and I think this is the place where those in the know hang out. I started by adding power cleans for fun, without much intention to do more, but dang those lifts are addicting. I’m signed up for a weightlifting club now and the first seminar is in January, and in the meantime there is a reasonably sized contingent of serious recreational O lifters at my gym who have adopted me.
I started lifting in 2009 but took almost two years off due to surgery/moves/entering the grownup work world. Got seriously back on track in June of this year and riding the tail of noob re-gains. My previous routines were hypertrophy/endurance based bodybuilding ones, which I did because I was being told what to do and had no idea anything else was out there :D
I’m a walking catalogue of former injuries, the most limiting being knee/SI joint problems caused by a perfect storm of existing conformational imbalances and too many years spent distance running without due attention to proper technique. I’m working with a very good physio and chiro to address these problems, and I’ve just been cleared to start conservatively putting weight on my squats. We will see how the progression goes and what this means for how soon I can move from power cleans/snatches to the full versions. Flexibility is not a limiting factor.
I have a bad case of training ADD and I will continue to tweak my routine as I become able to move respectable weight with decent form on the O lifts. For now they're so light that burnout is not really a problem. My routine is looking like this atm:
[B]Day 1[/B]
[U]Core Lift[/U]
[color=#306EFF]Power (for now) Cleans[/color]
[U]Assistance Work[/U]
[color=#F75D59]Deadlifts (once/week - PC's stay light on that day)
Superset: Rack Jerks/Inverted Rows
Chin-ups
OH Squat
Superset: Kroc Rows/Lat PD[/color]
[B]Day 2[/B]
[U]Core Lift[/U]
[color=#306EFF]Bench[/color]
[U]Assistance Work[/U]
[color=#F75D59]Clean Pulls + Snatch Grip Pulls
DB Inc Bench
Chest Dips
Tri OHP
Ab work[/color]
[B]Day 3[/B]
[U]Core Lift[/U]
[color=#306EFF]Power (for now) Snatches[/color]
[U]Assistance Work[/U]
[color=#F75D59]Front Squat
Back Squat
Barbell hip thrusts
Physiotherapy resistance band leg work[/color]
I generally run this twice in an eight-day period, with days off intended to be after Day 3. I add extra days off if I need them. Cardio is a mix of some running, pick-up basketball (used to play varsity but those days are long gone), power yoga, and the occasional spin/zumba/step class that my non-lifting friends like to drag me to.
First entries this evening. Feel free to say hi/tell me I'm crazy/ask what a girl is doing here :D
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Day 1
This was Tuesday Dec 4.
[B]Power Cleans[/B]
Was higher on these before but form was awful. Deloaded and working back up under the eye of the more experienced lifters.
45 lbs (just the bar) x2 reps x3 sets for warmup. Added the jerk on the last set for fun.
55 x2reps x2sets
65 x2reps x1set
70 x2reps x1set
75 x1 - not pretty but it got there. Failed on my second and third attempt so that's a single for now.
65 x2reps x2sets - dropped back down for working
55 x2reps x2sets - fatigued form practice
[B]Rack Jerks[/B]
45 x5reps x2sets
55 x3reps x3sets
60 x2 reps x1set
[B]Chin-Ups [/B]
5 sets of 5, bodyweight assisted
[B]Kroc Rows/ Lat PD supersets[/B]
35lbs x6reps / 40lbs on the double cable (so works out to 80 total?) x8reps - 4 sets
Ran out of time for OH squats and inverted rows. Oh well. Right SI joint has been bugging me the past few days so probably for the best anyway. Went to see my chiro and he beat me up some so hopefully that will resolve.
Song of the day: [youtube]EN-3_OR7JoE[/youtube]
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Day 2
Wed Dec 5
[B]Bench[/B]
I have a nasty sticking point right near the bottom. I touch my chest (yes I do full ROM) and then get trapped about 2 inches up on my max sets. My spotter basically touches the bar with a pinky and it flies up and I can make it to lockout with no problems. I've been ending with sets of light quarter reps at the bottom to failure to try and shore up that weakness since it's severely limiting what I can press.
45lbs(bar) x8reps x1set for w/u
55 x6reps x1 w/u
65x 5reps x1set
70 x1rep x2sets
75 x2reps w/ minor assistance
75 x1 unassisted, 2 more reps assisted
65 x3 no spot
55 x6 (to failure)
45 x12-13 bottom quarter reps to failure x3sets
[B]High Pulls[/B]
Meant for form practice/cardio so just the bar. Alternated grip sets.
3 sets of 5 reps clean grip
3 sets of 5 reps snatch grip
[B]Incline DB press[/B]
Supersetted with hanging leg raises x12
25lbs x5reps x1set
22.5(couldn't get 25 up again, argh) x6reps x2sets
[B]Dips[/B]
Supersetted with ab wheel rollouts x15
3 sets of 4 reps bodyweight assisted
[B]Tri Cable Pressdown[/B]
Right shoulder been twingeing lately - not sure why - so switched up overheads for straight bar pressdowns tonight.
30lbs x12reps x4sets
Cardio: 20 mins pyramid jog intervals for warmup and 40 of the same post-lifting.
Song of the day: [youtube]kk6RF0UPGEo[/youtube]
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subbed.
nice lifts, and good taste in music
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2st, spot for sale. PM if interested.
So what are your goals? I didn't see you mention aesthetics in any way lol, and as far as lifting goals I didn't see specific goals either. Why the interest in lifting in the first place? Why have you injured yourself so much? You mentioned the knee and why . . but you say it yourself.. you're a catalogue of injuries!
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You make me feel short...
How do you bench? Do you arch, pull your shoulder blades back, tuck your elbows, and use leg drive?
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Oh lawd people actually read this.
[QUOTE=xRequiem;989738033]subbed.
nice lifts, and good taste in music[/QUOTE]
Thanks! Less than your warmup, but nowhere to go but up... No house music here :D
[QUOTE=Alfha;989891743]2st, spot for sale. PM if interested.
So what are your goals? I didn't see you mention aesthetics in any way lol, and as far as lifting goals I didn't see specific goals either. Why the interest in lifting in the first place? Why have you injured yourself so much? You mentioned the knee and why . . but you say it yourself.. you're a catalogue of injuries![/QUOTE]
Aesthetics was the reason I started lifting both times, but after almost two years off pretty much any routine was going to improve the situation. The recommendation for noobs/re-noobs, as I now know, is a heavy low-rep strength program to maximize those initial gains and build a base to lift more in future, whether for strength or hypertrophy. Starting Strength obviously was not going to work for me, since I'm only just ok to start squats, so I was working in power cleans to try to have another lift. I will keep going with this and assess what kind of effect it has on my body composition but so far I am liking it a lot; and it is also nice to have a "sport" of sorts to be training for again. There's a meet in the spring I could look at if all goes well.
Goal for now is to add weight - any amount of weight - to all core lifts on a weekly basis. If I set #'s my ego will get in the way. As for why injuries... accumulated damage from a lifetime of soccer/dance/basketball/running and a stubborn insistence that if I'm going to do something I'm going to go 1000% :D
[QUOTE=arian11;989911443]You make me feel short...
How do you bench? Do you arch, pull your shoulder blades back, tuck your elbows, and use leg drive?[/QUOTE]
Lol you've still got an inch on me, you're good. Or did you mean mr. 6'4 up there?
Yes, yes, yes and sometimes. I was benching like an idiot for a couple months until I got a form critique recently though. And I'm still having trouble translating the leg drive power into the lift - I have to think about it hard and when I do everything else goes to chit. Suggestions?
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[QUOTE=izzygrant;989945973]Oh lawd people actually read this.
[/QUOTE]
Status: female
Ofcourse they did brah!
[QUOTE=izzygrant;989945973]
Aesthetics was the reason I started lifting both times, but after almost two years off pretty much any routine was going to improve the situation. The recommendation for noobs/re-noobs, as I now know, is a heavy low-rep strength program to maximize those initial gains and build a base to lift more in future, whether for strength or hypertrophy. Starting Strength obviously was not going to work for me, since I'm only just ok to start squats, so I was working in power cleans to try to have another lift. I will keep going with this and assess what kind of effect it has on [B]my body composition[/B] but so far I am liking it a lot; and it is also nice to have a "sport" of sorts to be training for again. There's a meet in the spring I could look at if all goes well.
Goal for now is to add weight - any amount of weight - to all core lifts on a weekly basis. If I set #'s my ego will get in the way. As for why injuries... accumulated damage from a lifetime of soccer/dance/basketball/running and a stubborn insistence that if I'm going to do something I'm going to go 1000% :D[/QUOTE]
What 'body composition' effects are you talking about?
It will all go well brah, just stay safe while lifting with correct form and you're in. What does your diet look like? Subbed, keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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[QUOTE=Alfha;989977373]
What 'body composition' effects are you talking about?
It will all go well brah, just stay safe while lifting with correct form and you're in. What does your diet look like? Subbed, keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.[/QUOTE]
Body fat % ↓
Lean mass and hnngh muscle definition ↑
Profit
Lol aware. Diet is IF and IIFYM (with an eye to MMDELAD). Will try to include some details in posts.
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[QUOTE=izzygrant;989945973]Oh lawd people actually read this.
Lol you've still got an inch on me, you're good. Or did you mean mr. 6'4 up there?
Yes, yes, yes and sometimes. I was benching like an idiot for a couple months until I got a form critique recently though. And I'm still having trouble translating the leg drive power into the lift - I have to think about it hard and when I do everything else goes to chit. Suggestions?[/QUOTE]
Well with a thread title like, "Multiple-O Sessions" you are going to attract some curious wanderers. And yes I was talking about you, being only an inch taller than a girl is pretty short. With your Oly shoes you'd be taller than me!
I've always had trouble with leg drive as well, especially timing it right. It just takes practice. I feel like I can get better leg drive the tighter my body is. And I think about driving my body up the bench (horizontal push) while alot people think of driving their body off the bench (vertical push) which causes their butt to come up.
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I'm in and I brought protection .. I see you had a few O sessions already without me :'(
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[QUOTE=arian11;990066583]Well with a thread title like, "Multiple-O Sessions" you are going to attract some curious wanderers. And yes I was talking about you, being only an inch taller than a girl is pretty short. With your Oly shoes you'd be taller than me!
I've always had trouble with leg drive as well, especially timing it right. It just takes practice. I feel like I can get better leg drive the tighter my body is. And I think about driving my body up the bench (horizontal push) while alot people think of driving their body off the bench (vertical push) which causes their butt to come up.[/QUOTE]
Rofl I don't think there's a huge audience for technical lift training journals on this site. I figure most will hover, see it's a journal, laugh and move on. And you will just have to wear your own Oly shoes around me :D
I'll give thinking about driving up rather than off a try. And I think part of my sticking point is because I lose tightness at the very bottom.
[QUOTE=BrotherWolf;990143143]I'm in and I brought protection .. I see you had a few O sessions already without me :'([/QUOTE]
Hai BW!! Had to get started here. But the previews are always boring anyway ;)
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Day 3 - Squats are Magic
Spent all day worrying that this session was going to be a failure since my right SI issues hadn't improved. For those who've never had the pleasure, this manifests itself as random lightning bolts of shooting pain/weakness in the glute med. Needless to say this makes glute work dicey. But everything went better than expected...
[B]Power Snatches[/B]
bunch of singles with 30 lb bar
8 singles with 45lb bar!! - first time I could get the real barbell up to lockout with proper form, aw yeah
[B]Back Squat[/B]
Up till now I have been doing box squats for depth check/balance/to prevent my knees caving in, while I rehab my knee stabilization issues. Warmed up with bodyweight squats and those felt really solid, so I went for it and tried ATG squats with no box and I got them!!! No knee cave and no squatmorning. Kept weight very conservative today (lower than box squats) per physio orders to move up slow, but I'm excited.
45lbs x6reps x2sets ATG
50 x 5reps x2 sets ATG
55 x3reps x1 set ATG
[B]Front Squat[/B]
Same deal, ATG with no box for the first time, lower weight.
45 x5reps x2 sets
50 x3reps x2sets
55 x3reps x1set
[B]Physio Leg Work[/B]
Resistance band side steps
Clamshells w/ band
Lying side leg raises
Left out the bb hip thrusts so as not to tempt fate on the SI giving out, but it actually felt way better than it has all week post-squats. Go figure. Proof, if anyone needed it, that squats are magic!
Yoga class, 10 minute jog warmup and 40 minute elliptical post-w/o for cardio.
Song of the day: [youtube]MKXon7Y5EDM[/youtube]
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[QUOTE=izzygrant;990232163]Rofl I don't think there's a huge audience for technical lift training journals on this site. I figure most will hover, see it's a journal, laugh and move on. And you will just have to wear your own Oly shoes around me :D
I'll give thinking about driving up rather than off a try. And I think part of my sticking point is because I lose tightness at the very bottom.[/QUOTE]
Yea, that is why I asked how you bench. Because you don't hear about too many elite benchers failing on the chest unless they just took way too high of an attempt. I tend to see failures at the transition point or lockout. People who fail off the chest are either going way too heavy, don't have a proper set up, or don't have proper technique like staying tight and leg drive.
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[QUOTE=arian11;990278073]Yea, that is why I asked how you bench. [B]Because you don't hear about too many elite benchers failing on the chest[/B] unless they just took way too high of an attempt. I tend to see failures at the transition point or lockout. People who fail off the chest are either going way too heavy, don't have a proper set up, or don't have proper technique like staying tight and leg drive.[/QUOTE]
that's maybe because you are looking at geared lifters , plenty of raw lifters fail at the press command it just depends whether you have a chest or tri weakness
you have to assume elite lifter do have a proper set up and technique but the word fail implies that something went wrong in the first place regardless where you fail
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[QUOTE=izzygrant;990039993]Body fat % ↓
Lean mass and hnngh muscle definition ↑
Profit
Lol aware. Diet is IF and IIFYM (with an eye to MMDELAD). Will try to include some details in posts.[/QUOTE]
Great, so you lift heavy because you like it etc, and watchout your diet bro for the aesthetics. Alfha approved!
I wasn't aware on mmdelad lol. IIFYM ftw!
Regarding your lift today... does the pain come like in the moment you're lifting? Or afterwards? Is it like pain in the muscle or does it like... takes the strength away and you simply lose control over it? I have back problems and back doctors have prohibited me from squatting by gave me the ok to leg press.
edit: and inb4 you spot "wretch 32" at the gym
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[quote=izzygrant;989460163] and the occasional spin/zumba/step class that my non-lifting friends like to drag me to.
[/quote]
negged ......
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[QUOTE=BrotherWolf;990401043]that's maybe because you are looking at geared lifters , plenty of raw lifters fail at the press command it just depends whether you have a chest or tri weakness
you have to assume elite lifter do have a proper set up and technique but the word fail implies that something went wrong in the first place regardless where you fail[/QUOTE]
Nope. I mostly follow raw lifters on YouTube as much as I can. And it seems like it's always that 2-board and up region. But it could just be a coincidence of the lifters I follow/have seen bench.
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[QUOTE=arian11;990448093]Nope. I mostly follow raw lifters on YouTube as much as I can. And it seems like it's always that 2-board and up region. But it could just be a coincidence of the lifters I follow/have seen bench.[/QUOTE]
most definitely a coincidence I couldn't tell you a percentage but I've seen bench fails at all different positions
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[QUOTE=Alfha;990414293]Great, so you lift heavy because you like it etc, and watchout your diet bro for the aesthetics. Alfha approved!
I wasn't aware on mmdelad lol. IIFYM ftw!
Regarding your lift today... does the pain come like in the moment you're lifting? Or afterwards? Is it like pain in the muscle or does it like... takes the strength away and you simply lose control over it? I have back problems and back doctors have prohibited me from squatting by gave me the ok to leg press.
edit: and inb4 you spot "wretch 32" at the gym[/QUOTE]
MMDELAD = micros matter, don't eat like a dumbass :D
The SI pain is not just when I'm lifting (in fact when I am doing the actual lift, for the most part, I don't notice it), it hangs around all day. Sometimes it just feels "sticky" sore, sometimes it is a random jab that takes the strength away and I have to get some weight off it asap. But sometimes it goes away and is not a problem at all. Injuries suck. I foam roll and stretch religiously.
No squatting eh? What about deads? I tend to be skeptical of the advice of doctors who aren't versed in lifting - their advice will always be "oh, just don't do that (I don't know why you would want to, anyway)" :rolleyes: Not that you should risk further damaging yourself but it would be nice to know if it's just alarmism.
Lol. I'm carrying a spoon from now on so y'all know I'm not frauding!
[QUOTE=BrotherWolf;990417123]negged ......[/QUOTE]
:( I deserve it, I know... the things I do to keep my friends...
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Day 1
[color="#2B60DE"][B][U]Lifts[/U][/B][/color]
[B]Power Cleans[/B]
One of the more experienced lifters was watching me pretty closely today so no form cheating. My form is actually very good on the warmup weights, but I hit a mental block around 70. As soon as there are anything more than 10's on the bar I freak out, rip it off the ground and chuck it way out in front of me, OR go too slow, overthink it and don't get enough momentum to pop it up. Sometimes I muscle it up anyway but it isn't right. And I don't have enough juice for a million attempts so I have to drop it back down for form work, which is fine but it intensifies the mental block around those numbers :(
45 lbs x a bunch for warmups
55 x2reps x1sets
65 x2reps x2sets
70 x a bunch of singles
65 singles
60 x2 x a million sets
[B]Chin-Ups [/B]
3 sets of 10, bodyweight assisted
[B]Kroc Rows/Inverted Row supersets[/B]
32.5lb x6reps / 10reps - 3 sets
[B]Barbell Bi Curls[/B]
30lb x10reps x3sets
Spent about an hour fighting with the cleans (dumb, I know) and was beat so dropped the rack jerks/OH squat and lat PD for today. Finished with curls instead, lol. Will do the jerks/squats on Day 2 this time around.
Cardio: 10 minute jog warmup and dragged out to do some weird Parkour chit after :confused:
[color="#2B60DE"][B][U]Food[/U][/B][/color]
Diet, as mentioned, is IF, because that's how I like to eat naturally and training fasted always goes much better for me. 20 hour fast/4 hour eating window. IIFYM, because I don't like "can't"s, but I honestly don't find myself wanting much junk. I can't remember the last time I ate fast food. Post-workout today I fell face-first into greek yogurt mixed with ON cookies and cream whey - what did I do before greek yogurt??
Song of the day: [youtube]80PMMqVUeN0[/youtube]
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[QUOTE=izzygrant;990728563]
:( I deserve it, I know... the things I do to keep my friends...[/QUOTE]
lucky I'm on spread :D
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[QUOTE=izzygrant;990735143]
Diet, as mentioned, is IF, because that's how I like to eat naturally and training fasted always goes much better for me. 20 hour fast/4 hour eating window. IIFYM, because I don't like "can't"s, but I honestly don't find myself wanting much junk. I can't remember the last time I ate fast food. Post-workout today I fell face-first into [b]greek yogurt mixed with ON cookies and cream whey - what did I do before greek yogurt??[/b][/QUOTE]
OMG this is currently my fave snack! LUSH! Cookies and cream recently became avbailable over here so I went and got a tub :D It's nice half scoop of cookies with half scoop of choc!
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[QUOTE=wakechica;990854723]OMG this is currently my fave snack! LUSH! Cookies and cream recently became avbailable over here so I went and got a tub :D It's nice half scoop of cookies with half scoop of choc![/QUOTE]
I know right?! Best ever. I have tried with half vanilla ice cream/half C&C and that is pretty damn delish but I will have to try chocolate too. I'm currently on the hunt for a good-tasting white chocolate protein because I love white chocolate. ON only seems to make it in 5 lb tubs and that's a pretty big commitment. I want to try Trutein but they won't send their sample pack to Canada :( :( :(
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Day 2 - asdfjkl
Saturday Dec 8
[B]Bench[/B]
I wanted 80 today. I really thought I had it. Leg drive sometimes felt like it came through, sometimes not. Spotter's criticism was that with the heavier weight I wasn't controlling it well on the way down and making problems for myself because I ended up not being tight on the way up. Thinking about pushing myself away from the bar rather than vice versa seems to help with this.
45 x10reps w/u
55 x6reps w/u
65 x5reps
70 x3reps
75 x2reps - felt super solid/easyish
80 - three attempts at 1 rep. failed on them all. a bit higher than usual failure point - about 3 inches off chest/at transition
65 x3reps to check form and get confidence back
80 - two attempts, failed at transition. fuuuuuuuuuuuuu I'm so mad!!!!!!!!
65 x3reps
70 x3reps
55 x10reps x2 sets super slow to work through fatigue at transition point
[B]OH Squats[/B]
Since I left these out yesterday. Tried with the 45 barbell and almost fell on my face, lol. Not yet.
30lbs x5reps ATG x4sets
[B]Incline DB Press[/B]
Having trouble getting the 25s off my knees to start - probably beat from the flat bench. Added reps and sets at the lower weight though.
22.5 x7reps x3sets
And a couple games of pickup basketball.
Song of the Day [youtube]hez6tDpiWDA[/youtube]
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Solid looking sessions and everytime I miss a clean it is always because I get inside my own head too much and go too slow.
I have to remind myself that I'm never going to the Olympics, so even if my form is off a bit I am still getting a lot of benefit and USUALLY I manage to rack it the next time around.
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So IN!!!!
OMG I <3 the Foos! Saw them in concert and fell madly in love with Dave .... sumpthn' 'bout a rock star.
So I don't do oly lifts and actually am not a fan of them but I will come in here and root and cheer and probably go off topic :D
Happy you have a journal!!!
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[QUOTE=Filmbuff81;991451273]Solid looking sessions and everytime I miss a clean it is always because I get inside my own head too much and go too slow.
I have to remind myself that I'm never going to the Olympics, so even if my form is off a bit I am still getting a lot of benefit and USUALLY I manage to rack it the next time around.[/QUOTE]
This is true, I am terrible perfectionist. I just need to make sure I am close enough to proper form that I am doing the lift right - e.g. on "heavy" pulls I use my arms and do the retarded reverse curl thing because I am psyching myself out about not getting it up. It looks TOTALLY different from my form at 65 :(
[QUOTE=cactusflower;991496143]So IN!!!!
OMG I <3 the Foos! Saw them in concert and fell madly in love with Dave .... sumpthn' 'bout a rock star.
So I don't do oly lifts and actually am not a fan of them but I will come in here and root and cheer and probably go off topic :D
Happy you have a journal!!![/QUOTE]
Hi CF, welcome to the partay!!
You... don't like... Oly lifts?!?!?! :eek: Well I am going to have to get some video up here and just change your mind because of how fun I make them look :D
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"Rest" Day
Dec 9
Woke up with SI feeling pretty darn good. Ran an easy little 5k for cardio. Then did a whole bunch of snatches/cleans with a feather-light aluminum bar. One of the guys I train with had me set up for snatches facing the bars of the power rack, about a foot away, so I HAD to keep the bar on a straight path. After whacking myself a few time I got the hang of it and the flip felt very natural. Some abs too since I left those out the other day :D
[youtube]frhiMVQV_tw[/youtube]
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[QUOTE=izzygrant;991965533]This is true, I am terrible perfectionist. I just need to make sure I am close enough to proper form that I am doing the lift right - e.g. on "heavy" pulls I use my arms and do the retarded reverse curl thing because I am psyching myself out about not getting it up. It looks TOTALLY different from my form at 65 :(
Hi CF, welcome to the partay!!
You... don't like... Oly lifts?!?!?! :eek: Well I am going to have to get some video up here and just change your mind because of how fun I make them look :D[/QUOTE]
Maybe if I see vids and you're awesome socks [i]then[/i] I will try. But only if I can wear awesome lifting socks too! :)
[QUOTE=izzygrant;991968283]Dec 9
Woke up with SI feeling pretty darn good. Ran an easy little 5k for cardio. Then did a whole bunch of snatches/cleans with a feather-light aluminum bar. One of the guys I train with had me set up for snatches facing the bars of the power rack, about a foot away, so I HAD to keep the bar on a straight path. After whacking myself a few time I got the hang of it and the flip felt very natural. Some abs too since I left those out the other day :D
[youtube]frhiMVQV_tw[/youtube][/QUOTE]
Sounds like a great "rest" day :rolleyes:
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[QUOTE=izzygrant;991965533]This is true, I am terrible perfectionist. I just need to make sure I am close enough to proper form that I am doing the lift right - e.g. on "heavy" pulls I use my arms and do the retarded reverse curl thing because I am psyching myself out about not getting it up. It looks TOTALLY different from my form at 65 :(
[/QUOTE]
not just that .. technique is very important with oly lifting the better you lift the more you lift ;)
[QUOTE]
You... don't like... Oly lifts?!?!?! :eek: Well I am going to have to get some video up here and just change your mind because of how fun I make them look :D[/QUOTE]
Do you now ??? lets see :D
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[QUOTE=izzygrant;990728563]MMDELAD = micros matter, don't eat like a dumbass :D
The SI pain is not just when I'm lifting (in fact when I am doing the actual lift, for the most part, I don't notice it), it hangs around all day. Sometimes it just feels "sticky" sore, sometimes it is a random jab that takes the strength away and I have to get some weight off it asap. But sometimes it goes away and is not a problem at all. Injuries suck. I foam roll and stretch religiously.
No squatting eh? What about deads? I tend to be skeptical of the advice of doctors who aren't versed in lifting - their advice will always be "oh, just don't do that (I don't know why you would want to, anyway)" :rolleyes: Not that you should risk further damaging yourself but it would be nice to know if it's just alarmism.
Lol. I'm carrying a spoon from now on so y'all know I'm not frauding!
:( I deserve it, I know... the things I do to keep my friends...[/QUOTE]
Thanks for aware on SI pain, sucks for you lol. No deadlifts either supposedly lol. I do them but with what I consider light weight lol. But I don't complain, my legs are pretty good, especially my angus. When I squatted I did it mostly because of the beast of an exercise it is more than for aesthetics since I've always had a soft spot for leg pressing <3... that's why I didn't complain too much about the prohibition on deads and squats.
In for training videos! I'm officially itt!
As someone said, mirin "rest" day lol.
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Izzzyyyyyyyyyyyyyyyyyyy....where are yooouuuuuuuuuuuuuuuuuuuuuuuuuu????
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[QUOTE=cactusflower;992031763]
Maybe if I see vids and you're awesome socks [i]then[/i] I will try. But only if I can wear awesome lifting socks too! :)[/QUOTE]
[QUOTE=BrotherWolf;992081583]
Do you now ??? lets see :D[/QUOTE]
[QUOTE=Alfha;992389223]
In for training videos! I'm officially itt![/QUOTE]
Kk will try to get someone to take some vid of me tonight, in response to popular demand :D CF if you're doing deads/cleans/snatches you HAVE to wear awesome socks so you don't take the skin off your shins!! ;) American Apparel is my go-to.
[QUOTE=Alfha;992502383]nikka you in 8th grade[/QUOTE]
Lol cactusflower doesn't misc meme!! Pink knight to the rescue :D :D
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Day 3ish
Dec 11
[color=#306EFF][B]Power Snatches[/B][/color]
Added [B]10 LBS[/B] to this lift last night. *celebratory dance* Everything clicked and the bar just floated up like a butterfly. So then I added 5 lbs. Then another 5. Then quit so as not to overdo it but 55 was still easy! It was like it went up by itself! I think this means I got my form right :D :D
This happened when I thought about lifting the bar up in a straight path from the ground, lifting with my lats after the dead and driving my hips forward while my knees were still bent, then keeping the bar SUPER close so that it almost brushed my torso on the way up.
warmup/form practice with aluminum bar
45 x loads of singles
50 x a bunch of singles, then 4 sets of 2 reps
55 x 2 reps x 4sets
[color=#F75D59][B]OH Squats[/B][/color]
Gym was smoking busy so I couldn't get a rack for my squats before closing :( Volume OH's instead.
aluminum bar x12reps x2sets
20lbs x12reps x3sets
30lbs x8reps x1set
[color=#F75D59][B]Physio[/B][/color]
clamshells
lying side leg raises
30 mins incline treadmill walking for cardio.
Song: [youtube]AxhlozzL6RA[/youtube]
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[QUOTE=izzygrant;992548863]
clamshells
[/QUOTE]
Sounds dirty :eek:
congrats on adding 10lb to your snatch
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[QUOTE=izzygrant;992518143]Kk will try to get someone to take some vid of me tonight, in response to popular demand :D CF if you're doing deads/cleans/snatches you HAVE to wear awesome socks so you don't take the skin off your shins!! ;) American Apparel is my go-to.
[/QUOTE]
cantwait.gif!! Sorry about the comment didn't realize she was a she lulz.
Question on today. You never once mentioned overcoming your injuries and pains etc... do you think/feel that sometimes the pain etc is in part mental? Or 100% physical/biological etc? I know you're steel hard because you worsened your injuries precisely because you persisted while having them but still.
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[QUOTE=BrotherWolf;992610573]Sounds dirty :eek:
congrats on adding 10lb to your snatch[/QUOTE]
Lol. Pretty much every single glute/abductor/adductor exercise I know of not only sounds but looks dirty. BB hip thrusts? Brb humping this barbell. Lying leg raises? Yep. What can you do... at least the guys all do them too so I get a bit lost in what looks like a gay orgy in the gym.
[QUOTE=Alfha;992700693]
Question on today. You never once mentioned overcoming your injuries and pains etc... do you think/feel that sometimes the pain etc is in part mental? Or 100% physical/biological etc? I know you're steel hard because you worsened your injuries precisely because you persisted while having them but still.[/QUOTE]
Hmm, I don't think it's mental... I've always been the type to ignore pain and play through injury (bball games with sprains, fractures, etc) so I doubt it. What does worry me a bit is that I am psyching myself out about using heavier weights that I can handle, because I'm subliminally aware of injuries. Not sure what to do about that except keep pushing.
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Day 3.5
Dec 11
Had to work out alone yesterday so no one to take vid :(
[color=#306EFF][B]Power Cleans[/B][/color]
Didn't load these. Wanted to get the form feeling right - now that I know how easy the 45 snatch floats up, I know my clean form is still wrong because it feels heavier. Problems: bar too far away from me, pulling with my arms, "reverse curling" like a t-rex instead of keeping my elbows above the bar, and catching it with my wrists and hesitating before I let it land on my delts. The last is me being a huge pussy - I have giant bruises on both delts and across the front of my collarbone like some kind of poverty tatt. I need to toughen up and just handle it :mad:
~30 singles at 45
~30 singles at 55
[color=#F75D59][B]Back Squat[/B][/color]
Feeling easy. Could probably add another 10 next time.
45lbs x8reps x2sets ATG
55 x6reps x2set ATG
[color=#F75D59][B]Front Squat[/B][/color]
Ditto.
45 x8reps x2sets ATG
55 x6reps x1set ATG
Song: [youtube]GoCOg8ZzUfg[/youtube]
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[QUOTE=izzygrant;993011493]Lol. Pretty much every single glute/abductor/adductor exercise I know of not only sounds but looks dirty. BB hip thrusts? Brb humping this barbell. Lying leg raises? Yep. What can you do... at least the guys all do them too so I get a bit lost in what looks like a gay orgy in the gym.
[/QUOTE]
Yeah my gym is full of that kind of guys too
Clean up your inbox miss popular ...got noods for you ;)
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workouts are looking solid.
Also in regards to the reverse curl thing. Does it actually look like a reverse curl or do you just pull early with your arms?
I pull early on my heavier sets, but it's a way of getting the bar in a better position on my hip for the pull under.
I've seen donny shankle and a lot of others do it.
Some can stop it and other can't.
I have tried to stop the early pull but it's just in my technique and so I work with it.
As long as it's not a true reverse curl it won't totally kill you. But obviously if you can minimize it the better off you'll be.
But you'd be surprised how many top lifters actually have bent arms once they get above their knees.
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[QUOTE=moshvr;993078913]Subbed.
Hi izzy![/QUOTE]
Hi mosh! You and your tatts are welcome :D
[QUOTE=BrotherWolf;993221453]Yeah my gym is full of that kind of guys too
Clean up your inbox miss popular ...got noods for you ;)[/QUOTE]
Lolwut, your gym is in the gay district also?! Done, inbox now peppered for noodz!!
[QUOTE=Filmbuff81;993475313]workouts are looking solid.
Also in regards to the reverse curl thing. Does it actually look like a reverse curl or do you just pull early with your arms?
I pull early on my heavier sets, but it's a way of getting the bar in a better position on my hip for the pull under.
I've seen donny shankle and a lot of others do it.
Some can stop it and other can't.
I have tried to stop the early pull but it's just in my technique and so I work with it.
As long as it's not a true reverse curl it won't totally kill you. But obviously if you can minimize it the better off you'll be.
But you'd be surprised how many top lifters actually have bent arms once they get above their knees.[/QUOTE]
Thanks! I pull early with the lighter weights and start reverse curling around 65-70. That makes me feel a bit better - I'd like to do it as clean as possible obviously but it's not the end of the world if there's a little early pull. It's just when it gets to the stage that I'm using my arms too much and it's going out in front of me that it's seriously maladaptive.
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Day 1
Dec 12
[color=#306EFF][B]Snatches and Cleans[/B][/color]
snatch practice x2 a bunch with bar just to make sure form stays fresh - felt soooo good!!! :D
cleans practice with bar and 55 - starting to click, got it right about half the time I'd say
I [B]have some video of these[/B] but it will not upload right now FTMFL rage rage rage
[color=#F75D59][B]Chins[/B][/color]
10reps x4 sets bodyweight assisted
[color=#F75D59][B]Kroc Rows[/B][/color]
32.5 x8reps easy
35 x6reps still easy
37.5 x5reps x2 sets - feeling good. up to 40 for next time
[color=#F75D59][B]Inverted Rows[/B][/color]
Supersetted with above KR's
9reps bodyweight x4sets
20 mins pyramid interval warmup and 40 post-lifting for cardio.
Song: [youtube]Bcf4Wyf520A[/youtube]
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[QUOTE=izzygrant;993011493]
Hmm, I don't think it's mental... I've always been the type to ignore pain and play through injury (bball games with sprains, fractures, etc) so I doubt it. What does worry me a bit is that I am psyching myself out about using heavier weights that I can handle, because I'm subliminally aware of injuries. [B]Not sure what to do about that except keep pushing[/B].[/QUOTE]
lol.
Much better mentality than fatalist mentality "oh I'm injured I can't lift from the couch boohoo" lulz.
Question, why does your workout say day 1? Lol wut?
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[QUOTE=izzygrant;993635923]
Lolwut, your gym is in the gay district also?! Done, inbox now peppered for noodz!!
[/QUOTE]
you bet .. my gym has 2 location the smaller one is right in a place they call queenstown lol
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[QUOTE=izzygrant;993640343]Dec 12
I [B]have some video of these[/B] but it will not upload right now FTMFL rage rage rage
[/QUOTE]
come on Izzy I've been waiting to see your snatch ....
keeping it classy
:D
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[QUOTE=Alfha;993682063]lol.
Much better mentality than fatalist mentality "oh I'm injured I can't lift from the couch boohoo" lulz.
Question, why does your workout say day 1? Lol wut?[/QUOTE]
I've never had much patience with that mentality ;)
Lol, Day 1/2/3 as set out in the first post (though admittedly I mess with the accessory lifts more often than not). Maybe they should have been ABC.
[QUOTE=BrotherWolf;993751933]come on Izzy I've been waiting to see your snatch ....
keeping it classy
:D[/QUOTE]
Gotta maintain the tone in here ;)
Argh, I know... it was recorded with a coaching app and now I cannot get the flash video to transfer over... :(
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Day 2 - yeah baby
Dec 13
I hit the 80 bench today!!!!!!
I've been neglectful talking about food. Fact is, I am cutting right now - both to get a real sense of my strengths/weaknesses and because some of us are required to spend large chunks of December in cocktail dresses for holiday parties. I always eat in an IF pattern but I've been running a 300-500 cal deficit (day to day) for about a month now. It was getting seriously rough the past week - cranky, lethargic, no energy for cardio, a real slog - so I did a reefed at maintenance over Monday and Tuesday and I feel a million times better. Back at it and with the energy for great workouts again.
[color=#306EFF][B]Bench[/B][/color]
45 x8reps x2sets w/u
55 x6 x1
65 x4 x1
80 x1 unassisted :D
80 x1 unassisted, 2nd rep minor assistance
70 x3 x2
65 x4 x2
55 x10 x3(to failure)
[color=#F75D59][B]Dips[/B][/color]
bodyweight -25 x8reps x2sets
bw -15 x6reps x2sets
[color=#F75D59][B]DB Incline Bench[/B][/color]
25lbs x5reps x1set - tried a second set and failed after 1.5 reps. can't figure out why 25 seems impossible while 22.5 is pretty easy :confused:
22.5 x7reps x2sets
[color=#F75D59][B]High Pulls[/B][/color]
lots of singles of both clean and snatch grip. feeling solid
[color=#F75D59][B]Tri Bench[/B][/color]
20lbs x12reps x1set - jokes
30 x12 x1 - also jokes
40 x8 x1 - still jokes, whatevs
[color=#F75D59][B]Tri Rope Pulldown[/B][/color]
20lbs x3sets to failure (15ish reps)
[color=#F75D59][B]Conditioning[/B][/color]
My gym crew likes doing weird stuff. Sometimes I join.
Ball throws up/down stairs for 2 mins x4
dumbbell walking lunges up and down 4 flights stairs x2
2 mile jog warmup, 3 mile jog/walk after lifting for cardio.
Song: [youtube]ogMNV33AhCY[/youtube]
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Day Off
Dec 14
My days off have been landing kind of spastically. Took yesterday as an off day due to xmas party - just ran a couple miles and supersetted tri pulldowns with bicep curls for three sets to get dat arm pump for showing off in dress lololol :D
Feeling pretty damn sore from chest day, feelsgoodman.