Multiple-O Sessions

[BrotherWolf]

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

not just that .. technique is very important with oly lifting the better you lift the more you lift

You... don't like... Oly lifts?!?!?! 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

Do you now ??? lets see

[Alfha]

MMDELAD = micros matter, don't eat like a dumbass

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)" 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...

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.

[cactusflower]

Izzzyyyyyyyyyyyyyyyyyyy....where are yooouuuuuuuuuuuuuuuuuuuuuuuuuu????

[izzygrant]

Maybe if I see vids and you're awesome socks then I will try. But only if I can wear awesome lifting socks too!

Do you now ??? lets see

In for training videos! I'm officially itt!

Kk will try to get someone to take some vid of me tonight, in response to popular demand 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.

nikka you in 8th grade

Lol cactusflower doesn't misc meme!! Pink knight to the rescue

[izzygrant]

Dec 11

Power Snatches
Added 10 LBS 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
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

OH Squats
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

Physio
clamshells
lying side leg raises

30 mins incline treadmill walking for cardio.

Song:

[BrotherWolf]

clamshells

Sounds dirty

congrats on adding 10lb to your snatch

[Alfha]

Kk will try to get someone to take some vid of me tonight, in response to popular demand 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.

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.

[izzygrant]

Sounds dirty

congrats on adding 10lb to your snatch

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.

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.

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.

[izzygrant]

Dec 11

Had to work out alone yesterday so no one to take vid

Power Cleans
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
~30 singles at 45
~30 singles at 55

Back Squat
Feeling easy. Could probably add another 10 next time.
45lbs x8reps x2sets ATG
55 x6reps x2set ATG

Front Squat
Ditto.
45 x8reps x2sets ATG
55 x6reps x1set ATG


Song:

[moshvr]

Subbed.

Hi izzy!

[BrotherWolf]

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.

Yeah my gym is full of that kind of guys too

Clean up your inbox miss popular ...got noods for you

[Filmbuff81]

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.

[izzygrant]

Subbed.

Hi izzy!

Hi mosh! You and your tatts are welcome

Yeah my gym is full of that kind of guys too

Clean up your inbox miss popular ...got noods for you

Lolwut, your gym is in the gay district also?! Done, inbox now peppered for noodz!!

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.

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.

[izzygrant]

Dec 12

Snatches and Cleans
snatch practice x2 a bunch with bar just to make sure form stays fresh - felt soooo good!!!
cleans practice with bar and 55 - starting to click, got it right about half the time I'd say

I have some video of these but it will not upload right now FTMFL rage rage rage

Chins
10reps x4 sets bodyweight assisted

Kroc Rows
32.5 x8reps easy
35 x6reps still easy
37.5 x5reps x2 sets - feeling good. up to 40 for next time

Inverted Rows
Supersetted with above KR's
9reps bodyweight x4sets

20 mins pyramid interval warmup and 40 post-lifting for cardio.

Song:

[Alfha]

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.

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?

[BrotherWolf]

Lolwut, your gym is in the gay district also?! Done, inbox now peppered for noodz!!

you bet .. my gym has 2 location the smaller one is right in a place they call queenstown lol

[BrotherWolf]

Dec 12
I have some video of these but it will not upload right now FTMFL rage rage rage

come on Izzy I've been waiting to see your snatch ....

keeping it classy

[izzygrant]

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?

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.

come on Izzy I've been waiting to see your snatch ....

keeping it classy

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...

[izzygrant]

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.

Bench
45 x8reps x2sets w/u
55 x6 x1
65 x4 x1
80 x1 unassisted
80 x1 unassisted, 2nd rep minor assistance
70 x3 x2
65 x4 x2
55 x10 x3(to failure)

Dips
bodyweight -25 x8reps x2sets
bw -15 x6reps x2sets

DB Incline Bench
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
22.5 x7reps x2sets

High Pulls
lots of singles of both clean and snatch grip. feeling solid

Tri Bench
20lbs x12reps x1set - jokes
30 x12 x1 - also jokes
40 x8 x1 - still jokes, whatevs

Tri Rope Pulldown
20lbs x3sets to failure (15ish reps)

Conditioning
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:

[izzygrant]

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

Feeling pretty damn sore from chest day, feelsgoodman.

[izzygrant]

Dec 15

Guess who has video!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! See below.

Started out with cardio - thought I might just shoot a basketball around to warm up first but got asked to run with the guys and you don't turn that opportunity down. Brb, scoring winning baskets and rustling jimmies

SI problems seem resolved for the moment (touch wood). Full speed ahead!

Snatches
Not feeling as good today. Struggling to keep them close enough and wrists kinda hurting at the top . I think I may have inadvertently brought my grip in? Didn't try to move up, gonna call it being tired from bball and not worry too much about it.
singles at 45lbs
singles at 50
singles at 55

Back Squats
Sacrificed a bit of depth to bump the weight significantly. Still below parallel, just not as far down as flexibility will allow (which is ass quite literally a couple of inches above the ground). Partially to get myself comfortable/confident with having real weight on my back. Still feeling very easy and knees giving me no trouble.
45lbs x8reps x1set
55lbs x8 x1
65 x8 x1
85 x8reps x1set *PR

Front Squats
ATG, baby. Would have kept going up but ran out of time. Competition for a squat rack on Saturday night, excusemewhatisthischit.
45lbs x8reps x1set
50lbs x8reps x1set
55lbs x8 reps x1set

Physio Stuff
Side lying leg raises
clamshells

This is clean practice from the other day. I was repping a bunch of form work at 55 (i.e., not my working weight ok no judging) and didn't know he was filming . Ditched the first attempt because I didn't get my arms up fast enough. Second go I racked it but still hesitating to let it drop onto my delts (I'll post pics of the bruises ) so my elbows are coming up late. Bah. Anyway. It won't embed either anyone know how to embed non-youtube vid?
Vid: http://megaswf.com/s/2531938 edit some bar practice too: http://megaswf.com/s/2532074

Song:

[cactusflower]

Dec 15

Guess who has video!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! See below.

Started out with cardio - thought I might just shoot a basketball around to warm up first but got asked to run with the guys and you don't turn that opportunity down. Brb, scoring winning baskets and rustling jimmies

SI problems seem resolved for the moment (touch wood). Full speed ahead!

Snatches
Not feeling as good today. Struggling to keep them close enough and wrists kinda hurting at the top . I think I may have inadvertently brought my grip in? Didn't try to move up, gonna call it being tired from bball and not worry too much about it.
singles at 45lbs
singles at 50
singles at 55

Back Squats
Sacrificed a bit of depth to bump the weight significantly. Still below parallel, just not as far down as flexibility will allow (which is ass quite literally a couple of inches above the ground). Partially to get myself comfortable/confident with having real weight on my back. Still feeling very easy and knees giving me no trouble.
45lbs x8reps x1set
55lbs x8 x1
65 x8 x1
85 x8reps x1set *PR

Front Squats
ATG, baby. Would have kept going up but ran out of time. Competition for a squat rack on Saturday night, excusemewhatisthischit.
45lbs x8reps x1set
50lbs x8reps x1set
55lbs x8 reps x1set

Physio Stuff
Side lying leg raises
clamshells

This is clean practice from the other day. I was repping a bunch of form work at 55 (i.e., not my working weight ok no judging) and didn't know he was filming . Ditched the first attempt because I didn't get my arms up fast enough. Second go I racked it but still hesitating to let it drop onto my delts (I'll post pics of the bruises ) so my elbows are coming up late. Bah. Anyway. It won't embed either anyone know how to embed non-youtube vid?
Vid: http://megaswf.com/s/2531938

Song:

I love the vid!!!! I love the socks

Awesome tunage too! Do you not die of heat wearing a hoodie? I'd melt wearing that!!!

[izzygrant]

I love the vid!!!! I love the socks

Awesome tunage too! Do you not die of heat wearing a hoodie? I'd melt wearing that!!!

Thanks CF!! I do lol, but it helps pad my shoulders a little bit so that I'm more willing to let the bar land rather than checking it with my wrists for a second at the top (like I'm doing in the vid because it hurts and I'm a giant wimp apparently).

[BrotherWolf]

Dec 15

Guess who has video!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! See below.

Awesome I owe you reps for your video and for inflames

Ok im not an oly expert but I can point out a few issues

you are curling the bar .. we all do that in the beginning
your elbows should be pushed out more
in your setup, your shoulders are in line with the bar they should be slightly in front of it

you have to be faster and lift those elbows up in a smooth explosive motion , first rep is not even close the second much better

I bet you already know this though .. got a great video for you



http://www.youtube.com/watch?v=ssEvA...3C78690DC40B13

[BrotherWolf]

got one more .. try not to get a boner

[izzygrant]

^^ bonrar achieved.

Awesome I owe you reps for your video and for inflames

Ok im not an oly expert but I can point out a few issues

you are curling the bar .. we all do that in the beginning
your elbows should be pushed out more
in your setup, your shoulders are in line with the bar they should be slightly in front of it

you have to be faster and lift those elbows up in a smooth explosive motion , first rep is not even close the second much better

I bet you already know this though .. got a great video for you



http://www.youtube.com/watch?v=ssEvA...3C78690DC40B13

Yeah... I cringe looking at this, but nothing to do but improve.

Helpful vid. I think my bar path is actually pretty straight. She explodes through her traps though and then drops under the bar better rather than using her arms like I do.

Here is one of some practice with just the bar (ignore swearing ) http://megaswf.com/s/2532074

[TheStigIsBig]

meh, I guess

[izzygrant]

meh, I guess

Excellent, I take this to mean you rescind your demands.

[BrotherWolf]

^^ bonrar achieved.



Yeah... I cringe looking at this, but nothing to do but improve.

Helpful vid. I think my bar path is actually pretty straight. She explodes through her traps though and then drops under the bar better rather than using her arms like I do.

Here is one of some practice with just the bar (ignore swearing ) http://megaswf.com/s/2532074

much better ... faster faster
use those traps and shoulders

[TheStigIsBig]

Excellent, I take this to mean you rescind your demands.

Of course not. I need close ups