This Week in the O35 (pics/vids)

[Big_Sky_Guy]

Great Pics in here- as usual!

[Juggertha]

LOVE that Papa pic! Too cool.

[DougHolland]

The Papa Pick Rocks!!!!!

You guys are pumping me up. We are not old!

Here is a video I made today to pump up my son and his friends. I said if dad can do it so can you.

It called Tris and Chains. The video shows me pumping triceps and chest with a 30lb chain around my neck.

What I cut out is me pushing a sled in between. Hope you enjoy. And keep putting up the pics guys!

[CaptChip40]

I think those arms just knocked Clive off his pedestal.

I told her she needs to work legs once in awhile not just arms but she doesn't listen.

[dazlittle]

Gym was quiet yesterday so the wife and I took a couple of short video's.

Mrs Daz doing pull downs



Me doing single arm barbell row

[fittofattofit]

Great pics. Looks like a great time.

Had some blood work done this weak not good. Total test 160 and free test was .7. I have been losing the hair on my legs and getting fat in places I have never had it. Going to make transformation tough.

That's bad luck --- it goes to show how much your general health can impact on your hormonal health --- hopefully you'll see an upswing in those numbers as you feel your health improving. It will make the transformation harder though

Awesome! Thanks everyone for keeping this thread alive and sharing your awesomeness.

011113:
I just thought these were interesting. It's funny how skinny I look extended versus curled up.

You never look 'skinny' just ripped! Awesome definition as always

Shouldn't this be in the "weirdest things I have seen in the gym".

Not srs awesome feats of physical ability.




Papa and grand daughter super spoon Ninja's.

Grandpa is jacked!
Mirin' those arms!

The Papa Pick Rocks!!!!!

You guys are pumping me up. We are not old!

Here is a video I made today to pump up my son and his friends. I said if dad can do it so can you.

It called Tris and Chains. The video shows me pumping triceps and chest with a 30lb chain around my neck.

What I cut out is me pushing a sled in between. Hope you enjoy. And keep putting up the pics guys!

Great 'ghetto' workout - nice way to hit the tris

Gym was quiet yesterday so the wife and I took a couple of short video's.

Mrs Daz doing pull downs



Me doing single arm barbell row

Nice job on the rowing and looking big and lean Daz.
Mrs. Daz looks great

[itsagoodday]

I told her she needs to work legs once in awhile not just arms but she doesn't listen.

LOL! Loved the ninja pic

Everyone here is doing amazing work as always, this thread is always a favorite!

[KenJenkinsII]

Mods, can this just be made a sticky already?

Bump

[2nd_chance]

Mods, can this just be made a sticky already?

Bump

Why so no one will open? Srs.

[DougHolland]

Gym was quiet yesterday so the wife and I took a couple of short video's.

Mrs Daz doing pull downs



Me doing single arm barbell row

Dude, you guys are ripped! Great job.

[Bando]

Me doing single arm barbell row

Looking lean and jacked!

[induced_drag]

OK...playing catch up!

I haven't been lifting this week but spent the time skiing with the family
Plenty of powder and sunshine and covering 40+ km and 7000m vertical per day
.

Very cool. Must be nice escaping the crazy temps you guys are experiencing. Looks beautiful!

Fantastic stuff in here!!! Keep the pics and vids coming! In for the squat/DL showdown... but only as a spectator.
.

Really nice back developments and yet still very feminine. You have a great balance going on....not a lot of women walk that line with as much success.

[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2013/01/12/277412/gallerypic/EfAOiLYGlZuGNLTIRivFUMLSYyxIMqmFcRpb.jpg[/i

Good overall size. What are your goals?

Awesome! Thanks everyone for keeping this thread alive and sharing your awesomeness.

011113:.

As always....some of the most unconventional yet cool training on here. You need your own show man!.... Really inspiring...and humbling. (when I try to do some of the things you do! )

..
Papa and grand daughter super spoon Ninja's.

Awesome. Man your arms are thick as hell! That is a great picture...and adorable little girl!

Gym was quiet yesterday so the wife and I took a couple of short video's.

Mrs Daz doing pull downs

Nice getting some workouts in together. Ms Little has some good back development going on.

[induced_drag]

Getting ready to change gears.

I have been cutting for a while and just wanted to get a certain 'look'. I have always liked what I call the 70's offseason bodybuilder look. Those thicker muscle bellies (not deflated and not totally shredded). I had to shed my midsection which has been really stubborn over the past few cuts. I think I have reached the point where I feel comfortable stopping my cut. Going any further, may get expensive from a muscle loss standpoint.

Today I did a quick strength test. I have lost just about 4 full reps on my bench. You can tell I really wanted the last rep....I was not giving up till I locked it out.




Here are a few pics snapped quick. Overall, I am happy with my balance and look. (Although I am totally deflated from the lower carbs. I could stand a good carb up...which would shift the scale up 6-8 lbs)

I feel shrinking my midsection has me closer to the look I aspire towards. (chest and back stand out a lot more when the waist shrinks in).

While I am not "ripped", I think my composition is OK. Wondering what it would look like if I tried to drop a little water?... So as it stands, I am going to stop the cut and bring back in cals soon. I might just stay where I am at for a few more weeks and see if I can make the midsection just a little sharper.

[dazlittle]

Getting ready to change gears.

I have been cutting for a while and just wanted to get a certain 'look'. I have always liked what I call the 70's offseason bodybuilder look. Those thicker muscle bellies (not deflated and not totally shredded). I had to shed my midsection which has been really stubborn over the past few cuts. I think I have reached the point where I feel comfortable stopping my cut. Going any further, may get expensive from a muscle loss standpoint.

Today I did a quick strength test. I have lost just about 4 full reps on my bench. You can tell I really wanted the last rep....I was not giving up till I locked it out.




Here are a few pics snapped quick. Overall, I am happy with my balance and look. (Although I am totally deflated from the lower carbs. I could stand a good carb up...which would shift the scale up 6-8 lbs)

I feel shrinking my midsection has me closer to the look I aspire towards. (chest and back stand out a lot more when the waist shrinks in).

While I am not "ripped", I think my composition is OK. Wondering what it would look like if I tried to drop a little water?... So as it stands, I am going to stop the cut and bring back in cals soon. I might just stay where I am at for a few more weeks and see if I can make the midsection just a little sharper.

Looking in excellent shape, successful cut was successful.

[DougHolland]

^^^ This. Nice job ID. This thread keeps me pumped.

[kimm4]

I think I'm all caught up and I passed out as many reps as I could. Great vids and pics everyone, keep them coming!

I'm back and I'm feeling great. Quick pic from today.

[NorwichGrad]

COMPLEX

Bodybuilders use “Time Under Tension” (TUT) to elicit muscle growth. An example of TUT would be 1 second up, 2 second pause on top, 2 seconds down on the benchpress.

I had mentioned before that bodybuilding and weightlifting have lots of similarities. Bodybuilders ask: What muscles need improvement? Weightlifters ask: What movements need improvement?

You have heard of assistance (or supplemental lifts) to help us improve and strengthen specific movements. Hang snatch, rack jerks, squats, overhead press, etc… are great examples of assistance lifts, which are also excellent for technique work, and ideal for a new beginner’s learning progression towards performing the competition lifts.

Sometimes we need to take our training to a higher level to keep progressing (kinda like a beginner strength trainer or powerlifter who has significantly progressed, so it’s time to drop Starting Strength and do something else). For practical reasons, Olyers cannot use TUT principles, per se, because of the nature of the lifts. We heavily rely on speed, power, and precision. However, we can use a principle that is theoretically (but not practically) similar to TUT. We can get creative and somehow extend our time under tension by prolonging the period of being “loaded under the bar.”

This principle is called Complex. Competition lifts are over in a few seconds, with the goal of moving a barbell from floor to overhead position, as heavy as possible. One minute time limit on the platform per attempt – several seconds to focus, several seconds to set up the start position, and then BAM! The lift is over. The competition lifts are deceivingly simple because of their extremely short duration, but in reality the human kinematics on these lifts from start to finish have infinite possibilities and combinations. Complexes, particularly in Oly world, are nothing more than a bunch of classical and assistance lifts all rolled into one big-ass repetition. And by doing a series of lifts without releasing the bar, we can essentially increase our version of TUT, thus giving us greater opportunity to work on speed, strength, technique, mental toughness, as well as expose our weaknesses.

Some complexes have Trademarks – Shankle Complex, Klokov Complex, The Bear, etc.. - that were named after some of the most sadistic lifters in the world. But most complexes are basically nameless that the lifter or coach decided to slap together, tailored around specific needs.

This is called the “Klokov Complex.” (Klokov is an elite Russian weightlifter. He is basically treated like a Michael Jordan in the Motherland. ) His one-repetition complex consists of:

Clean Grip Deadlift (concentric only)
Full Clean
Front Squat with Pause at the Bottom (as mentioned in other posts, pauses improve positional strengths)
Push Press (NOT to be confused with Power Jerk. Knees lockout and DO NOT rebend in push press)
Split Jerk with Pause in the Dip Position

Almost bodyweight Klokov Complex


This particular Snatch complex is nameless. (I think I’m gonna call it “BALUT Complex” – Google Balut if you dare. Hahaha.) It’s something that I slapped together based on what I think I need to help my competition lifts. It consists of:

Full Snatch – to basically pre-fatigue my body.
Hang Snatch – to force me to rely on speed under the bar and accuracy in hitting the bottom position, while already in a fatigue state.
Overhead Squat - to gain the benefit of eccentric movement (downward portion) which we rarely do, and to furtherstrengthen the recovery phase.



Outside of Oly there are many, many other benefits to performing complexes. They increase work capacity, which help increase strength. They are also excellent fat burners and time-efficient.You only have 15 minutes and you feel it’s not enough to do steady-state elliptical? No sweat. Do complexes.I can personally hit an easy target heart rate (THR) of at least 75% when doing these in a short amount of time. I also use complexes on my athletes as part of their “finisher” to get their THR close toat least 90% to condition them for their sports.

Complexes are nothing new. They are often used by Strength and Conditioning coaches during off season to prepare and condition their athletes. And the beauty of complexes is that they DO NOT have to be Olympic weightlifting movements. A good example of non-oly complex if you guys and gals want to give it a try and approach the threshold of death is to do the following with “only” a 65-lb bar:

10 reps front squat, followed by
10 reps overhead press (or push press), lower bar behind neck, followed by
10 reps back squats, bring bar overhead and lower to “hang position,” followed by
10 reps Romanian deadlifts, followed by
10 reps bent over rows, drop bar, and finally
10 push ups

Guaranteed EPOC. Just lie on the ground panting like a gassed out cockroach.

From a technique, strength and mental aggression development standpoint, I personally place complexes higher than standalone assistance lifts.

[dazlittle]

I think I'm all caught up and I passed out as many reps as I could. Great vids and pics everyone, keep them coming!

I'm back and I'm feeling great. Quick pic from today.

wow, awesome back.

COMPLEX


10 reps front squat, followed by
10 reps overhead press (or push press), lower bar behind neck, followed by
10 reps back squats, bring bar overhead and lower to “hang position,” followed by
10 reps Romanian deadlifts, followed by
10 reps bent over rows, drop bar, and finally
10 push ups

As always an excellent and insightful write up, going to give the above a go some time.

[stephanielynn76]

@NorwichGrad... what a great read!!! Well I am supposed to start my cut in mid-February and I have been researching ideas for fat burning that don't including the doldrum of cardio equipment. I am intrigued by your "threshold of death" routine there. I may have to attempt something like that. I can tell you for certain it will have to be with a lot less than a 65lbs bar though.

@Kim... fabulous as always woman... width... thickness... leanness... you've got it all!

@ID... successful cut was successful. You look fantastic! That's as lean as anyone should go unless they are planning to get on stage imo.

@dazlittle... man... what an aesthetic couple you are!!!

[NorwichGrad]

As always an excellent and insightful write up, going to give the above a go some time.

Thanks. I’m glad to hear it’s helpful.

@NorwichGrad... what a great read!!! Well I am supposed to start my cut in mid-February and I have been researching ideas for fat burning that don't including the doldrum of cardio equipment. I am intrigued by your "threshold of death" routine there. I may have to attempt something like that. I can tell you for certain it will have to be with a lot less than a 65lbs bar though.

Thanks. The human body is an amazing machine. You can do complexes with barbells, dumbells, and kettlebells. You can also look into Tabata to get your heart rate up..

[llahhsoj]

COMPLEX
Almost bodyweight Klokov Complex




.

Nice work! That first video looks tough.

[-=FLEX=-]

Squat vid from this morning: 435 x 1, with no belt or knee wraps.

Most weight I've done without a belt in almost 20 years.




I had another vid of me getting 475 with the belt but I left it uploading at home before I left for work and it's not working on youtube yet. May need to re-upload tonight when I get home.

[blueeyes35148]

OK...playing catch up!

Good overall size. What are your goals?

I am currently cutting to 12-15% BF, then I am going to start bulking the right way. My final goal will be 260lb. @ 8-9% BF

[DSUP]

Squat vid from this morning: 435 x 1, with no belt or knee wraps.

Most weight I've done without a belt in almost 20 years.

DAYUUUM, Flex! You're one strong mofo! I'm glad you're on our side!

[DougHolland]

COMPLEX

Bodybuilders use “Time Under Tension” (TUT) to elicit muscle growth. An example of TUT would be 1 second up, 2 second pause on top, 2 seconds down on the benchpress.

I had mentioned before that bodybuilding and weightlifting have lots of similarities. Bodybuilders ask: What muscles need improvement? Weightlifters ask: What movements need improvement?

You have heard of assistance (or supplemental lifts) to help us improve and strengthen specific movements. Hang snatch, rack jerks, squats, overhead press, etc… are great examples of assistance lifts, which are also excellent for technique work, and ideal for a new beginner’s learning progression towards performing the competition lifts.

Sometimes we need to take our training to a higher level to keep progressing (kinda like a beginner strength trainer or powerlifter who has significantly progressed, so it’s time to drop Starting Strength and do something else). For practical reasons, Olyers cannot use TUT principles, per se, because of the nature of the lifts. We heavily rely on speed, power, and precision. However, we can use a principle that is theoretically (but not practically) similar to TUT. We can get creative and somehow extend our time under tension by prolonging the period of being “loaded under the bar.”

This principle is called Complex. Competition lifts are over in a few seconds, with the goal of moving a barbell from floor to overhead position, as heavy as possible. One minute time limit on the platform per attempt – several seconds to focus, several seconds to set up the start position, and then BAM! The lift is over. The competition lifts are deceivingly simple because of their extremely short duration, but in reality the human kinematics on these lifts from start to finish have infinite possibilities and combinations. Complexes, particularly in Oly world, are nothing more than a bunch of classical and assistance lifts all rolled into one big-ass repetition. And by doing a series of lifts without releasing the bar, we can essentially increase our version of TUT, thus giving us greater opportunity to work on speed, strength, technique, mental toughness, as well as expose our weaknesses.

Some complexes have Trademarks – Shankle Complex, Klokov Complex, The Bear, etc.. - that were named after some of the most sadistic lifters in the world. But most complexes are basically nameless that the lifter or coach decided to slap together, tailored around specific needs.

This is called the “Klokov Complex.” (Klokov is an elite Russian weightlifter. He is basically treated like a Michael Jordan in the Motherland. ) His one-repetition complex consists of:

Clean Grip Deadlift (concentric only)
Full Clean
Front Squat with Pause at the Bottom (as mentioned in other posts, pauses improve positional strengths)
Push Press (NOT to be confused with Power Jerk. Knees lockout and DO NOT rebend in push press)
Split Jerk with Pause in the Dip Position

Almost bodyweight Klokov Complex


This particular Snatch complex is nameless. (I think I’m gonna call it “BALUT Complex” – Google Balut if you dare. Hahaha.) It’s something that I slapped together based on what I think I need to help my competition lifts. It consists of:

Full Snatch – to basically pre-fatigue my body.
Hang Snatch – to force me to rely on speed under the bar and accuracy in hitting the bottom position, while already in a fatigue state.
Overhead Squat - to gain the benefit of eccentric movement (downward portion) which we rarely do, and to furtherstrengthen the recovery phase.



Outside of Oly there are many, many other benefits to performing complexes. They increase work capacity, which help increase strength. They are also excellent fat burners and time-efficient.You only have 15 minutes and you feel it’s not enough to do steady-state elliptical? No sweat. Do complexes.I can personally hit an easy target heart rate (THR) of at least 75% when doing these in a short amount of time. I also use complexes on my athletes as part of their “finisher” to get their THR close toat least 90% to condition them for their sports.

Complexes are nothing new. They are often used by Strength and Conditioning coaches during off season to prepare and condition their athletes. And the beauty of complexes is that they DO NOT have to be Olympic weightlifting movements. A good example of non-oly complex if you guys and gals want to give it a try and approach the threshold of death is to do the following with “only” a 65-lb bar:

10 reps front squat, followed by
10 reps overhead press (or push press), lower bar behind neck, followed by
10 reps back squats, bring bar overhead and lower to “hang position,” followed by
10 reps Romanian deadlifts, followed by
10 reps bent over rows, drop bar, and finally
10 push ups

Guaranteed EPOC. Just lie on the ground panting like a gassed out cockroach.

From a technique, strength and mental aggression development standpoint, I personally place complexes higher than standalone assistance lifts.

Great read. I have done bear complexes and its nothing short of brutal.

[DougHolland]

Squat vid from this morning: 435 x 1, with no belt or knee wraps.

Most weight I've done without a belt in almost 20 years.




I had another vid of me getting 475 with the belt but I left it uploading at home before I left for work and it's not working on youtube yet. May need to re-upload tonight when I get home.

Way to crush that squat! Holy cow dude, Mark Rippetoe would high five you on that lift. You went deep, plus you kept your back at the angle he loves all the way through the lift. True lowbar.

[danap3681]

Skimmed several pages. Everyone looks great as always. Nice transformations as well. Props to the ladies! kimm & stephanielynn... beautiful as always. Both of you are inspirational to me. One day...one day!

[induced_drag]

Squat vid from this morning: 435 x 1, with no belt or knee wraps.

Most weight I've done without a belt in almost 20 years.

..


I had another vid of me getting 475 with the belt but I left it uploading at home before I left for work and it's not working on youtube yet. May need to re-upload tonight when I get home.

Nice work Flex. Good to see solid, no compromises form.... gives me a lot to shoot for!

Props!

[blueeyes35148]

Squat vid from this morning: 435 x 1, with no belt or knee wraps.

Most weight I've done without a belt in almost 20 years.

WOW... Big props FLEX, great job and great form.

[DerAlta]

It's been a little while since I've added something in. In this vid, I'm three weeks out from my next Meet (Jan 26th). My heaviest squat was a 475lb off a Monolift. This Meet, I have to walk it out. I'm hoping to match that 475. The vid is from my 5th set of 3 reps at 435lbs. Current Bodyweight is 235lbs.



No comments about my ill fitting shorts or my Hyperactive Spotter.