new form felt good?
good to hear it was more controlled. kinda quiet in here without your #1 fan.
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Thread: Multiple-O Sessions
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12-28-2012, 04:07 AM #151
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12-28-2012, 11:57 AM #152
Oh hey Van brah. It's the Robert Lee Y. And those are Olympic platforms, lol. They have the good spinning Oly bars too if you're interested in that kind of lifting. No bumper plates though, which blows my mind. Still, best set up gym in DT IMHO. Blows the Steve Nashs out the water.
Thanks secure!! I happy
Hit that total, nomsayin'?
It felt waaaaay better, thanks. Gonna give it another go today and try to grab some vid. Lol, the rest of you best step it up in the interimtraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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12-28-2012, 12:07 PM #153
I thought I posted in here! apparently not lol.
I can't see any vids etc etc at work
Look at you go! Strong like bull!! Foxy like foxJournal but the 2020/2021 ed. ---> https://forum.bodybuilding.com/showthread.php?t=141049421
ROAD RACES
Mississauga Marathon - Relay Challenge (my lap 8km) - 2015 - no time to record
Mississauga Marathon - 10 km - 2018 - 1:20:17
Tough Mudder (half course) - 2018 (no time to record)
Mississauga Marathon - Half Marathon - 2018 - 2:35:01
Toronto Women's 10km - 2019 - 1:12:14
Lululemon Toronto Waterfront 10km - 2019 - 1:12:20
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12-28-2012, 12:24 PM #154
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12-28-2012, 12:42 PM #155
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12-28-2012, 01:30 PM #156
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12-28-2012, 01:55 PM #157
Day 1 - we president now
Dec 27
full cleans mode engaged, b!tches
Warmup
45 mins rolling joints with stick in sauna
foam rolling and glute/hammy/piri/calf/ankle/shoulder stretching
2 mile jog
pre-w/o supps: thought I should start listing. B complex(1st thing am), BCAA's, Assault, creatine
Snatches
Piece of sh!t, I abandoned for the day
45 x2 x5
Clean and Jerks
See aggressive oversized text. A bit shaky and I need to work up my hip flexor mobility because I'm leaning too far forward, but cot damn. I am getting all the way down and letting the damn bar land on my shoulders
45 x2 x20 (c&j)
50 x2 x20
55 x2 x20
Inverted Rows/Front Squat Superset
bodyweight rows 7reps x 3 sets
FS at 45 x 6reps
Chins
bodyweight assisted x6reps x3sets
DB Rows
37.5lbs x6reps x3sets
Close-Grip Lat PD
90 x6reps x3sets
Post-W/O
2 mile hill walk
foam rolling as above
supps: multi, fish oil, joint care+, vit D/C
Video of the 135 DL and today's full cleans:
Song is Xperiment, Visions of Destruction (what is happening to me?)
I know I go too far back at the top of the DL. I was just so shocked it came up Also apologies again for the weird video timing and random skipping. And thanks to the azzhole who walked in front on the last cleantraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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12-28-2012, 03:31 PM #158
- Join Date: Jun 2008
- Location: New York, United States
- Posts: 17,177
- Rep Power: 30409
your DL lockout is not the problem but looks like you are still too far from the bar when you start , I can't tell exactly but by the angle of your shins looks like you need to pull the bar closer
then again you move so much it's hard to tell
cleans look pretty good , you're getting much better
a song for you ...
who says love has to be soft and gentle ?
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12-28-2012, 04:00 PM #159
- Join Date: May 2007
- Location: Laguna Niguel, California, United States
- Age: 36
- Posts: 6,870
- Rep Power: 10746
I had lulz when I noticed the guy(?) squatting behind you during your deadlift. I think that was the weirdest and slowest squat I've seen in a long time.
Also, good work. Bar might be too far in front of you on the deads.Total's = Jan. 2012 - 1036 @ 198's
Jan. 2013 - 1184 @ 220's
Jul. 2013 - 1251 @ 220's
Jan. 2014 - 1355 @ 242's
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12-28-2012, 10:23 PM #160
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12-29-2012, 01:24 PM #161
Lol, I do roll it around an obscene amount, don't I?! Yes, I think you're right.
Good song choice! Going on playlist.
I was weirded out when I saw that too! I double-checked the playback timing cuz I thought I had uploaded it at half speed or something but nope... super bizarre.
Thanks! That's helpful for foot setup. I think, though, that since I'm deading in service to my cleans rather than for the sake of it, that my shoulders should be further over the bar and my hips lower to start with than that...training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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12-29-2012, 01:59 PM #162
Day 2 - pr's, pr's everywhere!
Dec 29
Loving the new benching style added another 5 lbs easy for a new 85 PR and would have had 90 no problem if I hadn't gotten excited and rushed the setup I'm going to hit my 90 goal before the end of the year after all!!
Warmup
45 minutes stick rolling and hip stretches in sauna
2 mile jog
supps: BCAA's, creatine, Assault, B complex
Bench
45 x10
55 x10
65 x 6
75 x 3
85 x 1 *PR
90 miss
75 x 3
70 x 5
65 x 6 x 3sets
55 x 8 x2sets
Snatches
Still having trouble pulling with arms and letting arch out at top. Is because I'm trying to get the bar too high rather than drop under. But when I add weight I fail because I start lifting around my knees at the bottom of the pull. Got it right about 20% of the time probably.
45 x1 x50
DB Incline Bench
Dropped the weight and upped reps BB style because I was really tired and being a little bitch. Come at me.
20 x10reps x3sets
Tri Straight-Bar PD
30 x8reps x3sets
Post-W/O
another 4 miles which didn't feel great but pushed it out
glute/hammy/piri stretches and foam rolling
supps: multi, fish oil, joint care+, vit D/C, antiox, CLA
Song:training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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12-29-2012, 04:36 PM #163
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12-29-2012, 06:30 PM #164
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12-29-2012, 08:10 PM #165
Form is looking pretty solid.
Make sure to drop your feet a bit further apart on the jerk though.
Even though it's the bar treat it like 200lbs.
I go to Robert Lee as well. Would be nice if they got bumper plates, but at least they have platforms.
I am too lazy to go to UBC, but one of these days when I feel better I am going to try it out and be in bumper plate heaven.
Edit: Most people at the Y are VERY unaware.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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12-29-2012, 09:05 PM #166
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12-29-2012, 09:12 PM #167
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12-29-2012, 10:34 PM #168
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12-30-2012, 03:48 AM #169
ROFLMAO
Fukkin lol'd hard. My very own 2/10 jpg <3
Welcome back, you cheeky kunt.
Nuts hey...
I was thinking it might be beneficial to try it out in, if not sumo, something closer to my snatch stance. Since that's the other lift it's intended to serve. My knees keep getting in the way of my snatches... I have to keep reminding myself that long legs = winning IRL
I know, I know. But I wanted to max on bench, and it wasn't going to make a big difference to how I handled 45/50 on snatch anyway. Have to get technique dialled in.
Yeah the jerk needs fine-tuning for sure. How goes recovery? Are you going to train at night? If so, just roll up to the group of hyperactive azzholes hogging the platforms between 8 and 10 and tell them you're here to join Coach Vladimir's gym. They'll adopt you. And I'm easy to spot
UBC is bringing in a coach to do a snatch/c&j seminar on Jan 14th. I'll send you the info if you're interested.
True story. They sure bring the lulz between sets though!training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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12-30-2012, 08:10 AM #170
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12-30-2012, 09:07 AM #171
Definitely fire me the info. I need to work on my form.
I usually train in the early mornings because of how much I hate that gym at night, but with the puppy I may have to switch to evenings to make sure I get her exercised before work.
Otherwise my mornings will become VERY early haha.
Recovery is happening slowly but surely. I know my first workout back will be a bit iffy, so just gotta take baby steps.
Edit:
I rewatched the videos now that I am less sleepy.
You need a much more vertical back angle. That is why your knees are getting in the way.
Your sequencing is slightly off and the more horizontal back angle is causing some issues.
It looks like your toes are not even under the bar on the cleans.
Line the bar up with the base of your big toe, put the weight centered or on your heels slightly.
You'll have a more vertical back angle which will allow the bar to travel up and back more.
Right now you are catching the bar way in front. So when the weights get really heavy you will have issues racking the weight.Last edited by Filmbuff81; 12-30-2012 at 09:27 AM.
the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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12-30-2012, 09:48 AM #172
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12-30-2012, 12:05 PM #173
Thank goodness for small favours eh? Thanks!
I generally go 8 or 8:30 and it is not terrible by then. But yah whenever I try to roll in around 6 or earlier I just end up raging and get nothing done.
Bahhhhh so many problems, so frustrating. Yes you are right, I need to be closer and keep the bar closer. Hip flexibility is a problem with the back angle right now - I am working on it. And I need shoes.
I'll try it out. Only gonna dead about once a week though I think. Just not that high priority since it's already so far ahead of clean and snatch. I am going to squat every second day.training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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12-30-2012, 12:58 PM #174
Day 3 i guess
Dec 29
Warmup
45 minutes sauna/stick/stretching
15 mins yoga stretches/foam rolling
supps: b complex, bcaa's, assault, creatine
Power Snatches
Saw some improvements after dropping my ass deeper and focusing on pulling straight up to knee height and then back into hips to explode. Still feeling meh about these.
45 x3reps x20sets
50 x1 x20
Cleans
Front squat needs improvement, shaky coming up. The rest coming together though.
60 x2 x10
65 x2 x5
70 x1
Back Squats
SI and knees have been holding up very well and I actually feel better the more I do. Stabilizers are still frustratingly weak though. Perhaps I should get on the leg spreader machine. I think I might actually die of embarrassment doing that.
45 x10
55 x8
65 x8 x3
Front Squats
Pretty upright. ATG.
45 x6 x2
55 x6 x4
Barbell Hip Thrusts
Still too light. 80 next time.
70 x12 x3
Post-W/O
cardio: 4 miles hill walk
glute/hamm/piri/quad/calf stretches
supps: multi, fish oil, vit D/C, CLA, antioxtraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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12-30-2012, 02:01 PM #175
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12-30-2012, 02:14 PM #176
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12-30-2012, 02:15 PM #177
New Years Program Reorganization - 2 Day Split
To recap: 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 recently been cleared to start conservatively putting weight on my squats.
Day 1
Core Lifts
Snatches
Clean and Jerks
Front/OH Squat
Back Squat
Assistance Work
Deadlifts (once/week)
Inverted Rows
Chin-ups
DB Rows
Lat PD
vanity bi accessory
Day 2
Core Lifts
Bench
Snatches
Cleans
Assistance Work
DB Inc Bench
Rack Jerks
Chest Dips
vanity tri accessory
Abs
Alternating with days off every 7th or when I really need them. The assistance work template is for an ideal day - I am not going to be upset if I have to cut some of it out in any given workout and I frequently disregard the vanity bicep/tricep/ab work. Thoughts welcome.training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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12-30-2012, 06:26 PM #178
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12-30-2012, 06:43 PM #179
- Join Date: May 2007
- Location: Laguna Niguel, California, United States
- Age: 36
- Posts: 6,870
- Rep Power: 10746
I raffed hard at that pic, especially at the chubby fingers comment. Definitely get some Olympic shoes. I'm waiting on the 2013 Pendlays to get back in stock. I have the 2011's and haven't had any issues out of them, but I'm mirin the 2013's so I'm going to get a pair.
Total's = Jan. 2012 - 1036 @ 198's
Jan. 2013 - 1184 @ 220's
Jul. 2013 - 1251 @ 220's
Jan. 2014 - 1355 @ 242's
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12-31-2012, 10:52 AM #180
If it helps any...I've held and inspected all three "romaleos, adis, pendlays" my coach got the pendlays at the half discount luckiy.
Their construction is absolutely on par with the 200$ shoes from the other big two companies. And I think they're 130$?
I'd get any of those if I were you. All three are great. Depends on how serious you'd like to get. I have the Nikes FYI.Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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