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Thread: Multiple-O Sessions
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02-12-2013, 12:06 AM #631
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02-12-2013, 01:08 AM #632
Rehab Day 4 + DL's
Feb 11
I feel good. Like really good, like better than I've felt in a long time. I can move. I can SNATCH. I didn't drop the bar once. It was super easy. My form feels completely different, my torso stays vertical in the hole and the bar stays close and travels up straight. I can jerk and OHP and my shoulder doesn't hurt for the first time I can remember. I exercised restraint (whaaat?) and stayed with the bar.
Warmup
hot tub & swimming
foam rolling, ball rolling
Snatches
hip snatches, power snatches and full snatches with bar, sets of 2
Clean & Jerks
hang cleans, power cleans and full clean and jerks with bar
Deadlifts
95x10 deficit
115x10 deficit
135 x6 x3sets - easy, lots left in tank
OHP's
45 x8 x2 easy and my right side works again
Upper Body Rehab
band pull aparts
btn band pull aparts
shoulder dislocations with band
lat raises 10lbs
lat pd's 20reps x3sets
decline situps 20x2sets and 30x1
shoulder and back dynamic and suspended stretching with band attached to pull-up bars
rumble and ball rolling back, lats & shoulders
Lower Body Rehab
rumble and ball rolling with focus on IT band and glutes
flossing knees with resistance band
static hip, hammy, glute stretches
Supps
AM: B complex, C
PWO: bcaa's, creatine, c4
PM: fish oil, CLA, multi, glucosamine, potassium, zinc, greens, aloeLast edited by izzygrant; 02-12-2013 at 08:54 AM.
training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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02-12-2013, 01:12 AM #633
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02-12-2013, 03:13 AM #634
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02-12-2013, 04:58 AM #635
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02-12-2013, 05:00 AM #636
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02-12-2013, 08:54 AM #637
It is too bad, I'd love to work out with my stronger twin. You jelly!!
Thanks! We had a 3 day weekend here in Canada and I spent pretty much all of it rolling, stretching, and working with barbie dumbbells. Took forever but worth it.
Lolllll. You like to call me out on terminology misuse. I just meant I focused on doing them as fast as possible. Thanks, feelsgoodman.training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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02-12-2013, 08:55 AM #638
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02-12-2013, 09:58 AM #639
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02-12-2013, 10:15 AM #640
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02-12-2013, 10:42 AM #641
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02-12-2013, 11:10 AM #642
No, actually. Given that the sports medicine professionals I'm working with to address the damage I did to myself long-distance running for too many years only gave me the go-ahead to deadlift at all in December, and did so then only reluctantly, I've been focused on very strict form for every DL rep (keeping lumbar curve etc) so as not to break myself. Not all of us choose to deadlift with perfectly round backs or fail twice on our max attempts and get stuck with 495.
Anything else?
ps KC I can handle these bitches.training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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02-12-2013, 11:19 AM #643
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02-12-2013, 11:28 AM #644
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02-12-2013, 11:58 AM #645
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02-12-2013, 12:04 PM #646
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02-12-2013, 12:10 PM #647
I stand corrected, your poverty floor where you belong. Your high bar squat PR is only going to be because you never do that lift, so it's not like it's impressive.
Absolutely. And now that I've had a bit of practice, that's what I did yesterday.training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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02-12-2013, 12:10 PM #648
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02-12-2013, 12:19 PM #649
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02-12-2013, 12:30 PM #650
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02-12-2013, 12:35 PM #651
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02-12-2013, 12:49 PM #652
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02-12-2013, 12:58 PM #653
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02-12-2013, 01:10 PM #654
And this, ladies and gentlemen, is how to fuk him till he loves you.
You could argue that. But for a novice lifter pulling relatively light weights, I think the chances of injury occasioned by ripping it off the floor without due regard for form are greater. Also, starting out is the right time to pattern the correct movement so when the weights get genuinely heavy it is automatic.training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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02-12-2013, 01:15 PM #655
I never said without due regard for form. Also, who has more injuries, you or me? So correct form will pattern the correct movement so it is automatic at heavy weights...but going slow will not pattern the slow movement so it is automatic at heavy weights? My famous little Mexican sister said it best when discussing speed and technique,
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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02-12-2013, 01:24 PM #656
I came into this game with more injuries than you. Ideally you develop the ability to do both relatively quickly, and soon enough that going slowly doesn't become ingrained and therefore a problem at higher weights. But the first few times you deadlift, you're figuring out what you're doing. As a general proposition, people learn lifts by breaking them down, starting out light, and giving themselves enough time during the lift to figure out what they're doing from a form perspective before adding speed. But you know all that and now your trolling has just become shameless.
training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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02-12-2013, 01:36 PM #657
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02-12-2013, 01:52 PM #658
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02-12-2013, 02:04 PM #659
So then why are you implementing the bad habit of pulling slowly that you are going to have to unlearn at a later point? You keep trying to apply these reasoning for why disregarding form is bad when nobody claimed you should do that. But then when someone tries to extend your reasoning to a bad habit, such as lifting slowly on purpose, you try to come up with some excuse as to why that extension can't be made.
You've already admitted that you didn't know how to maintain your body while you were a runner and whatever else you did prior to lifting. And you have shown that you don't know how to maintain your body when it comes to lifting through the issues you've had lately. Which begs the question, why do you believe what you are doing is right and the advice everyone else here is giving you is incorrect? Stig has played football and golf prior to powerlifting and has brought injuries from those sports to powerlifting and he doesn't have bad form when he lifts. Yet you seem to disregard his advice solely because he let his ego get in his way a bit when he attempted a PR....kinda like this Canadian chick I know that does the samething all the time. And you seem to disregard my advice because of prior poor deadlifting technique that had nothing to do with pulling speed. I'm still not sure why you ignore samsont's advice.
People try to help girl in achieving her goals. Girl tries to disprove people's logic by attacking them personally with no logical connection to the discussion at hand.
Typical woman logic is typical.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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02-12-2013, 02:38 PM #660
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