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  1. #2341
    Meathead drudixon's Avatar
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    Originally Posted by polishedball View Post
    Been awhile since I took any photo, still keeping some size and yet leaning out. Noticing more vascular for my usual fatness than normal. Real slow cut right now only about a pound a month.

    Swole with some mass PB. Your weights are still outta site, even for the cut. Great job.
    Drudixon's See No Evil, Hear No Evil - Aesthetics Acquisition Log

    My randomly dicking around in a gym thread

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    http://forum.bodybuilding.com/showthread.php?t=153300191
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  2. #2342
    Registered User themyth2009's Avatar
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    Originally Posted by nvrstopworking View Post
    Great stuff guys and gals.... this thread has been picking up lately!

    Best wishes to you Myth. Hope you get everything sorted soon so you can get back to 100%.
    Thanks...100% is not an option for me right now I have accepted it. I dont think it will ever be to be honest.

    Originally Posted by fittofattofit View Post
    I've finally achieved my 4 plate deadlift today. I know that it's not a biggie but it's something that I've been trying to get for 2 years. I've been lifting forever but I'll confess that I never deadlifted until after I tore my RCs and couldn't bench .......... I know, I know

    Anyway, since my last op, I've had glute/pyriformis strains and a tibial fracture/torn meniscus and I just could never seem to get that 4 plates. I actually started to psyche myself out and lost confidence. Then I had this PL/crossfit trainer recommended to me and six sessions later I finally got it


    It started off bad because I strained my SI joint this morning and my lower back was in spasm
    I did everything wrong......took too long on the set up, kept my head and chest down and lifted the bar away from my knees......but it still went up!
    We looked at the vid afterwards and he said I kept my lower back solid and the lift looked strong, even though I forgot to keep my chest up and the bar never touched my shins
    It looked rough but it didn't feel unreasonably heavy
    Next stop 190kg/418lbs
    congrats 4 plates is a milestone no matter how you look at it.

    Originally Posted by polishedball View Post
    Been awhile since I took any photo, still keeping some size and yet leaning out. Noticing more vascular for my usual fatness than normal. Real slow cut right now only about a pound a month.

    Noticed vascularity in your traps...dont see that very often.
    Resident smart arse and grammar fool....

    Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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  3. #2343
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by -=FLEX=- View Post
    Some heavy pulldowns from this morning.

    2 pin positions away from the whole stack and pretty good form, IMHO.
    ..
    Think you are ready for some chins big guy! You will freak people out jumping up on a bar and busting out sets


    Originally Posted by llahhsoj View Post
    160 x 7

    I am getting close to my goal of OHPing my bodyweight x 10. I am around 162 body weight, so I am close to my goal.
    That is some VERY good weight!

    Originally Posted by fittofattofit View Post
    I've finally achieved my 4 plate deadlift today....
    Next stop 190kg/418lbs
    Nice work. Seems we have many of the same issues on deads. It really does take a lot of focus. Nice work! I am sure if it rides your shins and chest out, 418 is not going to be an issue!

    Originally Posted by polishedball View Post
    Been awhile since I took any photo, still keeping some size and yet leaning out. Noticing more vascular for my usual fatness than normal. Real slow cut right now only about a pound a month.
    Lots of quality mass for sure!


    Originally Posted by themyth2009 View Post
    ]

    Diesel pistons, great outer sweep can see some vascularity coming in already.
    Originally Posted by llahhsoj View Post
    ..
    I was hoping that I wasn't going to be posting on the same page as you. Looking solid, ya baztad!
    Originally Posted by fittofattofit View Post
    You've got great balance between your quads and hammies. Teardrop is looking huge and I'm mirin' the quad cuts and vascularity!
    It looks to me like you've got a perfect cut going on!
    Originally Posted by pharmamarketer View Post
    ...


    Awesome brother. Wheels are looking great

    Originally Posted by Vytis View Post

    ID - the legs are definitely coming in.
    Thanks all. trying my best to bring some things into balance. I have made so major progress on calves. (they are still bad...but were absolutely horrible before )

    Never done GVT before. I kind of liked it for a cut because it was less about absolute strength and more about willpower.
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    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
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  4. #2344
    Registered User themyth2009's Avatar
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    Dont post pics of my girl very often here....sure she will run for the hills soon...

    Resident smart arse and grammar fool....

    Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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  5. #2345
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by themyth2009 View Post
    Dont post pics of my girl very often here....sure she will run for the hills soon...


    Careful man.....you are not allowed to post pictures of your S/O if she is good looking

    Dont you know the rules of the >35 yet?..... Misc poll will be following shortly
    RAW lifts
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  6. #2346
    Registered User themyth2009's Avatar
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    Originally Posted by induced_drag View Post
    Careful man.....you are not allowed to post pictures of your S/O if she is good looking

    Dont you know the rules of the >35 yet?..... Misc poll will be following shortly
    She is under 35 so I am covered.
    Resident smart arse and grammar fool....

    Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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  7. #2347
    Registered User themyth2009's Avatar
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    Would you believe that huge guy is my little bro?

    Resident smart arse and grammar fool....

    Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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  8. #2348
    Registered User fittofattofit's Avatar
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    Originally Posted by JimmyJonny View Post
    Congrats on the lift
    Thanks! It's been a while coming!

    Originally Posted by Lou1se View Post
    Nice!!! Well done Fit!
    Thanks Louise!

    Originally Posted by NorwichGrad View Post
    I beg to differ. 4 plates DL is a BIGGIE. You gotta hit 4 first, before you can hit 5.


    Just think of Japanese term 'Kaizan.' Improvement, one pound (or kilo) at a time.

    Great job!
    ^^^^^ true! At my rate of progress I might get to 5 plates by the time I'm 70
    Thanks for the support


    Originally Posted by -=FLEX=- View Post
    Congrats.
    Thanks Flex! You strong guys inspire me to push myself harder

    Originally Posted by drudixon View Post
    Look at it this way. You did it wrong, and still got up a ton of weight! Change what you said and you'll be dribbling that weight like a basketball.
    Thanks Dru! There are so many things I can see that I did wrong and yet the 170kg lift before was pretty good! At least I've got the 4 plate monkey off my back so that next time I can work on that form

    Originally Posted by themyth2009 View Post
    congrats 4 plates is a milestone no matter how you look at it.
    Thanks Myth!

    Originally Posted by induced_drag View Post
    Nice work. Seems we have many of the same issues on deads. It really does take a lot of focus. Nice work! I am sure if it rides your shins and chest out, 418 is not going to be an issue!
    Thanks ID! Except that you're doing 6 plate deads
    It's true --- I have to work on keeping my chest out and dragging that bar up my shins. Hopefully that 418 will come pretty soon then!





    Originally Posted by polishedball View Post
    Been awhile since I took any photo, still keeping some size and yet leaning out. Noticing more vascular for my usual fatness than normal. Real slow cut right now only about a pound a month.

    'Keeping some size' You're looking huge and I'm mirin' those pecs and arms


    Originally Posted by themyth2009 View Post
    Dont post pics of my girl very often here....sure she will run for the hills soon...

    You're a lucky guy (and I'm sure that she's a lucky girl)

    Originally Posted by themyth2009 View Post
    Would you believe that huge guy is my little bro?

    I wouldn't have picked it ---- he looks like he's 6'3" and 300
    ..........And you're the one with the heart problems
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core. ..... thanks for that Ken :rolleyes:

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  9. #2349
    Registered User themyth2009's Avatar
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    Originally Posted by fittofattofit View Post
    Thanks! It's been a while coming!


    Thanks Louise!


    ^^^^^ true! At my rate of progress I might get to 5 plates by the time I'm 70
    Thanks for the support



    Thanks Flex! You strong guys inspire me to push myself harder


    Thanks Dru! There are so many things I can see that I did wrong and yet the 170kg lift before was pretty good! At least I've got the 4 plate monkey off my back so that next time I can work on that form


    Thanks Myth!


    Thanks ID! Except that you're doing 6 plate deads
    It's true --- I have to work on keeping my chest out and dragging that bar up my shins. Hopefully that 418 will come pretty soon then!






    'Keeping some size' You're looking huge and I'm mirin' those pecs and arms



    You're a lucky guy (and I'm sure that she's a lucky girl)


    I wouldn't have picked it ---- he looks like he's 6'3" and 300
    ..........And you're the one with the heart problems
    My little bro is a legit 6 2 and was 400lbs in high school. I think he is still well over 300. Lolz yep I have heart issues and him none. I have another brother that had a heart attack at 35. He is a tad over 6 feet tall and around 180.

    I dont think my girl feels that luck right now...lolz. Since May she had to put up with bypass recovery and just when I thought I had turned the corner I am back at square one.
    Resident smart arse and grammar fool....

    Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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  10. #2350
    Quitting is not an option thepainter5's Avatar
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    Originally Posted by themyth2009 View Post
    .....I dont think my girl feels that luck right now...lolz. Since May she had to put up with bypass recovery and just when I thought I had turned the corner I am back at square one.
    It may be a tough time right now for both of you but the "good ones" don't run for the hills when times get tough.
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  11. #2351
    Registered User themyth2009's Avatar
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    Originally Posted by thepainter5 View Post
    It may be a tough time right now for both of you but the "good ones" don't run for the hills when times get tough.
    You think a shallow arrogant prick like me attracts a good one?
    Resident smart arse and grammar fool....

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  12. #2352
    Cold day in hell frozensparky's Avatar
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    Originally Posted by themyth2009 View Post
    You think a shallow arrogant prick like me attracts a good one?
    Damn I guess Im in trouble if I ever have issues. Hope there's only better news for you in the future
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  13. #2353
    Registered User themyth2009's Avatar
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    Originally Posted by frozensparky View Post
    Damn I guess Im in trouble if I ever have issues. Hope there's only better news for you in the future
    I think it is a common theme among bodybuilders. I remember Shawn Ray talking about how bodybuilding is a selfish sport and it can put a strain on your relationships.
    Resident smart arse and grammar fool....

    Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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  14. #2354
    Quitting is not an option thepainter5's Avatar
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    Originally Posted by themyth2009 View Post
    You think a shallow arrogant prick like me attracts a good one?
    Apparently she see something in you that you have over looked because I can tell from that picture that she is a good one. As far as the 'arrogant you' part, heart issues tend to refocus people and you get to choose whether that is for the better or worse in your case. I'm also betting that you choose 'for the better'.
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  15. #2355
    The Cake Is A Lie! StressMonkey's Avatar
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    Originally Posted by cmoore View Post
    I dont think my girl feels that luck right now...lolz. Since May she had to put up with bypass recovery and just when I thought I had turned the corner I am back at square one.
    The last I remember you said you might have pushed things too quickly. Did you get it checked out?
    There will come a day when I tire of listening to 80's music. That day is not today.

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  16. #2356
    Registered User themyth2009's Avatar
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    Originally Posted by StressMonkey View Post
    The last I remember you said you might have pushed things too quickly. Did you get it checked out?
    I didnt push too quickly it was not my fault. I got a triple bypass and I need quad so I was working on 3 out of 4 and felt good. The vein the used from my leg for two of the arteries. One of them collapsed and is useless. The other was 90% blocked. They put two stents in that one. Things not looking good only one working artery wont leave you with much well exertion capacity. I could not even lay day with out pain. Tread mill forget it. Odd thing is I could lift and was fine. Go figure lol.

    I been resting up and waiting at this point. Have cardilogist meeting tomorrow at 830. See what my options and such are.
    Resident smart arse and grammar fool....

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  17. #2357
    The Cake Is A Lie! StressMonkey's Avatar
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    Originally Posted by themyth2009 View Post
    I didnt push too quickly it was not my fault. I got a triple bypass and I need quad so I was working on 3 out of 4 and felt good. The vein the used from my leg for two of the arteries. One of them collapsed and is useless. The other was 90% blocked. They put two stents in that one. Things not looking good only one working artery wont leave you with much well exertion capacity. I could not even lay day with out pain. Tread mill forget it. Odd thing is I could lift and was fine. Go figure lol.

    I been resting up and waiting at this point. Have cardilogist meeting tomorrow at 830. See what my options and such are.
    How the **** did it get blocked already? I was so excited to see you able to lift again. Hope they offer a viable solution for you tomorrow.
    There will come a day when I tire of listening to 80's music. That day is not today.

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  18. #2358
    Registered User themyth2009's Avatar
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    Originally Posted by StressMonkey View Post
    How the **** did it get blocked already? I was so excited to see you able to lift again. Hope they offer a viable solution for you tomorrow.
    Could be the veins could not handle the load as they are not meant to be arteries. Damaged in surgery...dunno.

    I am not expecting much tomorrow.
    Resident smart arse and grammar fool....

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  19. #2359
    I grunt pharmamarketer's Avatar
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    Originally Posted by fittofattofit View Post
    I've finally achieved my 4 plate deadlift today. I know that it's not a biggie but it's something that I've been trying to get for 2 years. I've been lifting forever but I'll confess that I never deadlifted until after I tore my RCs and couldn't bench .......... I know, I know

    Anyway, since my last op, I've had glute/pyriformis strains and a tibial fracture/torn meniscus and I just could never seem to get that 4 plates. I actually started to psyche myself out and lost confidence. Then I had this PL/crossfit trainer recommended to me and six sessions later I finally got it


    It started off bad because I strained my SI joint this morning and my lower back was in spasm
    I did everything wrong......took too long on the set up, kept my head and chest down and lifted the bar away from my knees......but it still went up!
    We looked at the vid afterwards and he said I kept my lower back solid and the lift looked strong, even though I forgot to keep my chest up and the bar never touched my shins
    It looked rough but it didn't feel unreasonably heavy
    Next stop 190kg/418lbs

    Good job! Next stop 5 plates
    Originally Posted by polishedball View Post
    Been awhile since I took any photo, still keeping some size and yet leaning out. Noticing more vascular for my usual fatness than normal. Real slow cut right now only about a pound a month.

    Mass is there. Good luck on the cut
    I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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  20. #2360
    Registered User NorwichGrad's Avatar
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    Okay. First things first.

    As if it's not bad enough that my beloved sport has lifts called the "snatch", "clean" and "jerk"; we've brain-washed ourselves so we don't even blink at threads with titles such as:

    http://www.pendlayforum.com/showthread.php?t=8087

    The even funnier thing is that the olyers who participated in the above discussion are dead serious about their response.

    I figured you guys and gals might find humor in it. I didn’t think much about the thread topic, until my own coach brought it up. Then I ROFLMAO.

    Moving on.

    This is my second take on ‘OLY PBOUI.’

    Pronounced “Oleeeh Pah-Boooh-Weeeh.” Stands for Priceless Bits Of Useless Information.

    Just like last time, I’d like to explain why I did what I did.



    Hang Power Clean + 3 Push Press
    Purpose: My Jerk is my limiting factor in max attempt CJ. I can accelerate the bar high enough, but usually miss the bar due to lack of overhead strength. Push press is a “2 for 1 special deal.” It trains my hip drive as well as strengthens my overhead position. Why 3 reps and not singles? Simply because volume with logical intensity is key.

    Hang Snatch Triple – 1 rep from below knee, 1 rep from above knee, 1 rep a few inches below launch point.
    Purpose: Olyers generally are either ‘Pullers’ or ‘Divers.’ Pullers have strong pull but slow going down, while divers usually do not fully extend their hips but are quick under the bar. Younger lifters are typically divers. Older / master lifters are usually pullers. I am a puller. Purpose of this drill is to train myself speed under the bar. By the time I hit the 3rd rep, I am so daggone tired that I have no choice but to rely on speed under after the explosive 2nd pull.

    Snatch Panda Pulls
    This is an interesting lift. It is often incorrectly referred to as ‘Chinese Pulls’ in the West.(I guess it’s because Chinese lifters do them a lot.) The Chinese named the "Panda pull" because saying "High pull with knee rebend" was too long. And sometimes coaches would say "La gao" which means high pull, but the lifters didn't know which pull was meant. So it was called "power high pull" and "Snatch high pull" and yet some lifters would still be confused. Unfortunately, athletes can be quite dumb sometimes, especially after snatching for an hour. So the Chinese ended up calling it "panda pull" because it sounded cute and pandas are from China. Plus they look like the way pandas eat bamboos.

    Purpose:
    When I do them here is what I think of: I drive through the heels, and when I pop the hips and get extension I slam my heels back into the ground (since the explosion causes them to come up off the ground and slightly onto my toes, you don’t want to be on your toes any longer than you have to) and at the same time I immediately start to pull myself to the bar, not pull the bar to me. It's basically like doing the full lift without racking it or catching it. It helps smooth out the entire pull from floor to receive. This is also great for dive under drills because, as mentioned above, I am a ‘Puller’ by nature. As a general rule, Panda Pulls should be done a little bit over 100% of the full lifts 1RM.


    Cute guy, eh?

    Back Squat with Pause at Parallel (You might have to tilt your head 15.975 degree to the right)
    Purpose: Strengthen the knee joints. The entire focus is on contracting the quadsfor a few seconds. Going below parallel into ATG will shift the stress to the hips. I want to directly target the knee area, so parallel is the bottom position.

    High Bar Back Squats
    Purpose: No need to explain. Squats are king. Period.

    Contrary to popular broscience belief, as spearheaded by a well-known US strength coach (whose name I will not bring up), that the reason why American Olyers stink internationally is because ‘they are weak’ blah..blah ‘they need to squat more’ blah..blah.., I have yet to meet an Olyer in the US that does not squat like it’s a part-time job. (Top level American Olyers are plenty strong. Trust me.)My theory is that the misconception that we don’t focus on strength is the fact that youtube only shows us doing technique work. We focus on BOTH technique and strength. As a general rule, back and front squats go up, so will the classic lifts.

    Some Singles


    And oh, some of you guys probably wonder why I open my mouth. Opening my mouth and sticking my head out like a camel in heat does two things:

    a) It allows me to efficiently ‘set the core’ by taking a gulp of air and pushing it down my stomach to stabilize the trunk. I personally do not like to wear a belt.

    b) It tightens my neck. In the startup position my posterior chain and back are pretty tight. By tightening my neck as well it seems to help with my explosion.

    Just how tight is “tight?” It’s tighter than a size 1 G-string bikini on a 300-pound Jenny Craig dropout.

    The only thing with opening my mouth is the small risk of something flying into my throat, like an insect fly, which happened a year ago.
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  21. #2361
    Registered User fittofattofit's Avatar
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    Originally Posted by pharmamarketer View Post
    Good job! Next stop 5 plates
    Thanks Pharma! No 5 platers with that form
    But 5 plates would be super cool
    Maybe next year

    Originally Posted by NorwichGrad View Post
    As if it's not bad enough that my beloved sport has lifts called the "snatch", "clean" and "jerk"; we've brain-washed ourselves so we don't even blink at threads with titles such as:

    http://www.pendlayforum.com/showthread.php?t=8087

    The even funnier thing is that the olyers who participated in the above discussion are dead serious about their response.

    I figured you guys and gals might find humor in it. I didn’t think much about the thread topic, until my own coach brought it up. Then I ROFLMAO.
    I thought an 'efficient jerker' was one who could hold a beer in the other hand at the same time

    Originally Posted by NorwichGrad View Post


    Some Singles
    I always enjoy your posts! Oly lifts are a mystery to me, and they always look so alpha!
    Your explanations are all very clear and I'm interested in how you can manage to use the accessory exercises to get over weaknesses in your techniques
    Great lifts and great post!
    (You're not a journalist per chance?)
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core. ..... thanks for that Ken :rolleyes:

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  22. #2362
    Registered User jdtemple's Avatar
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    Originally Posted by NorwichGrad View Post
    And oh, some of you guys probably wonder why I open my mouth. Opening my mouth and sticking my head out like a camel in heat does two things:

    a) It allows me to efficiently ‘set the core’ by taking a gulp of air and pushing it down my stomach to stabilize the trunk. I personally do not like to wear a belt.

    b) It tightens my neck. In the startup position my posterior chain and back are pretty tight. By tightening my neck as well it seems to help with my explosion.

    Just how tight is “tight?” It’s tighter than a size 1 G-string bikini on a 300-pound Jenny Craig dropout.

    The only thing with opening my mouth is the small risk of something flying into my throat, like an insect fly, which happened a year ago.
    I've been meaning to ask you that question. Thanks.

    I could watch Olympic lifts all day long!
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  23. #2363
    Meathead drudixon's Avatar
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    Originally Posted by NorwichGrad View Post
    Okay. First things first.

    As if it's not bad enough that my beloved sport has lifts called the "snatch", "clean" and "jerk"; we've brain-washed ourselves so we don't even blink at threads with titles such as:

    http://www.pendlayforum.com/showthread.php?t=8087

    The even funnier thing is that the olyers who participated in the above discussion are dead serious about their response.

    I figured you guys and gals might find humor in it. I didn’t think much about the thread topic, until my own coach brought it up. Then I ROFLMAO.

    Moving on.

    This is my second take on ‘OLY PBOUI.’

    Pronounced “Oleeeh Pah-Boooh-Weeeh.” Stands for Priceless Bits Of Useless Information.

    Just like last time, I’d like to explain why I did what I did.



    Hang Power Clean + 3 Push Press
    Purpose: My Jerk is my limiting factor in max attempt CJ. I can accelerate the bar high enough, but usually miss the bar due to lack of overhead strength. Push press is a “2 for 1 special deal.” It trains my hip drive as well as strengthens my overhead position. Why 3 reps and not singles? Simply because volume with logical intensity is key.

    Hang Snatch Triple – 1 rep from below knee, 1 rep from above knee, 1 rep a few inches below launch point.
    Purpose: Olyers generally are either ‘Pullers’ or ‘Divers.’ Pullers have strong pull but slow going down, while divers usually do not fully extend their hips but are quick under the bar. Younger lifters are typically divers. Older / master lifters are usually pullers. I am a puller. Purpose of this drill is to train myself speed under the bar. By the time I hit the 3rd rep, I am so daggone tired that I have no choice but to rely on speed under after the explosive 2nd pull.

    Snatch Panda Pulls
    This is an interesting lift. It is often incorrectly referred to as ‘Chinese Pulls’ in the West.(I guess it’s because Chinese lifters do them a lot.) The Chinese named the "Panda pull" because saying "High pull with knee rebend" was too long. And sometimes coaches would say "La gao" which means high pull, but the lifters didn't know which pull was meant. So it was called "power high pull" and "Snatch high pull" and yet some lifters would still be confused. Unfortunately, athletes can be quite dumb sometimes, especially after snatching for an hour. So the Chinese ended up calling it "panda pull" because it sounded cute and pandas are from China. Plus they look like the way pandas eat bamboos.

    Purpose:
    When I do them here is what I think of: I drive through the heels, and when I pop the hips and get extension I slam my heels back into the ground (since the explosion causes them to come up off the ground and slightly onto my toes, you don’t want to be on your toes any longer than you have to) and at the same time I immediately start to pull myself to the bar, not pull the bar to me. It's basically like doing the full lift without racking it or catching it. It helps smooth out the entire pull from floor to receive. This is also great for dive under drills because, as mentioned above, I am a ‘Puller’ by nature. As a general rule, Panda Pulls should be done a little bit over 100% of the full lifts 1RM.


    Cute guy, eh?

    Back Squat with Pause at Parallel (You might have to tilt your head 15.975 degree to the right)
    Purpose: Strengthen the knee joints. The entire focus is on contracting the quadsfor a few seconds. Going below parallel into ATG will shift the stress to the hips. I want to directly target the knee area, so parallel is the bottom position.

    High Bar Back Squats
    Purpose: No need to explain. Squats are king. Period.

    Contrary to popular broscience belief, as spearheaded by a well-known US strength coach (whose name I will not bring up), that the reason why American Olyers stink internationally is because ‘they are weak’ blah..blah ‘they need to squat more’ blah..blah.., I have yet to meet an Olyer in the US that does not squat like it’s a part-time job. (Top level American Olyers are plenty strong. Trust me.)My theory is that the misconception that we don’t focus on strength is the fact that youtube only shows us doing technique work. We focus on BOTH technique and strength. As a general rule, back and front squats go up, so will the classic lifts.

    Some Singles


    And oh, some of you guys probably wonder why I open my mouth. Opening my mouth and sticking my head out like a camel in heat does two things:

    a) It allows me to efficiently ‘set the core’ by taking a gulp of air and pushing it down my stomach to stabilize the trunk. I personally do not like to wear a belt.

    b) It tightens my neck. In the startup position my posterior chain and back are pretty tight. By tightening my neck as well it seems to help with my explosion.

    Just how tight is “tight?” It’s tighter than a size 1 G-string bikini on a 300-pound Jenny Craig dropout.

    The only thing with opening my mouth is the small risk of something flying into my throat, like an insect fly, which happened a year ago.
    Can't remember where I read it, but someone said east european reigns because the triple extension is crap, and they don't use it. I don't know enough to know one way or another. I do know that I suck balls at clean and jerk and my form more closely resembles an epileptic seizure than an actual c+j.... Thoughts?
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  24. #2364
    Registered User NorwichGrad's Avatar
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    Originally Posted by fittofattofit View Post
    I thought an 'efficient jerker' was one who could hold a beer in the other hand at the same time
    I always enjoy your posts! Oly lifts are a mystery to me, and they always look so alpha!
    Your explanations are all very clear and I'm interested in how you can manage to use the accessory exercises to get over weaknesses in your techniques
    Great lifts and great post!
    (You're not a journalist per chance?)
    Thanks, Mate. HAHA.. No sirree, I’m not a journalist. Part of being multilingual whose English is third language is that over the years I have learned to carefully choose my words to communicate what’s in my head.

    Originally Posted by jdtemple View Post
    I've been meaning to ask you that question. Thanks.
    I could watch Olympic lifts all day long!
    Thanks, bro. I figured I should take the time to explain about the mouth thingy. I’m sure most members wonder, “What’s wrong with his mouth?”

    Originally Posted by drudixon View Post
    Can't remember where I read it, but someone said east european reigns because the triple extension is crap, and they don't use it. I don't know enough to know one way or another. I do know that I suck balls at clean and jerk and my form more closely resembles an epileptic seizure than an actual c+j.... Thoughts?
    Yes. The good ol’ Triple Extension versus Catapult.

    Things literally get lost in translation. When the Russians started to dominate, some American coaches started to read Russian Manuals. Unfortunately, there were lots of misinterpretation as a result of trying to translate what Coach Roman wrote in Russian.

    Eastern Europeans and the Chinese do not teach Triple Extension. Triple extension was misunderstood as jumping and shrugging by American coaches, which is a big, big NO NO.. Unfortunately, it is still being taught by most coaches here in the US.

    Triple extension happens as a result of a powerful hip extension. It is a byproduct, and NOT a technique. So do not, do not ‘jump and shrug.’ From a physics standpoint, it really is simple: You pop hips, and as the bar is going up you are already be coming down. Basically, you want to accelerate the bar high enough, so that you have room to sneak under the bar. If you purposely triple extend, you will accelerate the bar higher than necessary, and you will play catch up as you and the bar BOTH go up at the same time and BOTH come down to earth at the same time.

    Here is an analogy I teach my lifters: Think of two ships sailing the opposite direction. One goes north, and the other goes south and somewhere in time they meet as they go the opposite direction. Bar goes up, as you come down.

    There is a tendency in the West to use fancy terms that only serve to confuse,. i.e. triple extension, catapult, double knee bend, Bulgarian bat wing twist, etc…

    My Chinese coach told me the following cues. It works wonders for me and my lifters:
    a) Bring bar to hip.
    b) Flick hip.
    c) Yank elbow.

    And as far as momentum:
    a) Deliberate control of 1st pull.
    b) Explosive 2nd pull.
    c) Blindingly fast 3rd pull.

    KISS principles reign supreme in Oly.

    Hope this helps, bro.
    This above all..
    To thine ownself be true..
    And it must follow, as the night the day..
    Thou can'st not then be false to any man..
    -----------------------------------------------

    Pennsylvania State Weightlifting Championships 2013
    1st Place - 94KG Master Category
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  25. #2365
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by NorwichGrad View Post
    This is my second take on ‘OLY PBOUI.’

    Pronounced “Oleeeh Pah-Boooh-Weeeh.” Stands for Priceless Bits Of Useless Information.
    .

    The Oly lifting looks really cool. I love the write-ups too! Nice work!
    RAW lifts
    625 Dead http://www.youtube.com/watch?v=5sw7zEHtSlk
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    545 Squat http://www.youtube.com/watch?v=0qZZLnePFiI
    225 x 29 bench http://www.youtube.com/watch?v=fe68-LgD0jM
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  26. #2366
    Powerlifting in disguise induced_drag's Avatar
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    What the hell is wrong with my bicep?..... Got some weird bumps there. Just kidding.

    Never saw this before though.... Cutting is progressing. Changes seem like they keep happening everyday. Tough mentally but well worth it!

    Again....props to the truly lean guys out there. Hope some day to say I can join you guys.

    BTW....was thinking about bringing in some forearm work. (never really done any)...but in the pics, my forearms do not look out of proportion....(at least I dont think so, but I am open to opinions)




    Last edited by induced_drag; 11-09-2012 at 02:57 PM.
    RAW lifts
    625 Dead http://www.youtube.com/watch?v=5sw7zEHtSlk
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    545 Squat http://www.youtube.com/watch?v=0qZZLnePFiI
    225 x 29 bench http://www.youtube.com/watch?v=fe68-LgD0jM
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  27. #2367
    Registered User fittofattofit's Avatar
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    Nothing wrong with those forearms ID and the 'bumps' are the peaks on either side of the 'split' as the two heads go their different ways.
    You know your cut is going well when you can see 'bi' ceps i.e. 'two heads'
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core. ..... thanks for that Ken :rolleyes:

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  28. #2368
    All the way from the UK clive's Avatar
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    Originally Posted by induced_drag View Post
    What the hell is wrong with my bicep?..... Got some weird bumps there. Just kidding.

    Never saw this before though.... Cutting is progressing. Changes seem like they keep happening everyday. Tough mentally but well worth it!

    Again....props to the truly lean guys out there. Hope some day to say I can join you guys.

    BTW....was thinking about bringing in some forearm work. (never really done any)...but in the pics, my forearms do not look out of proportion....(at least I dont think so, but I am open to opinions)


    Doesn't look like you need any forearm work at all, they look very well developed and balanced to the upper arm.
    Those bumps on the bicep look a bit odd though!
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  29. #2369
    Banned Chaan's Avatar
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    Last weeks deadlift 185 kilo = 407lbs


    Todays shoulder


    How mad?
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  30. #2370
    I grunt pharmamarketer's Avatar
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    Nice split in the bicep. Forearms are looking solid.

    Originally Posted by induced_drag View Post
    What the hell is wrong with my bicep?..... Got some weird bumps there. Just kidding.

    Never saw this before though.... Cutting is progressing. Changes seem like they keep happening everyday. Tough mentally but well worth it!

    Again....props to the truly lean guys out there. Hope some day to say I can join you guys.

    BTW....was thinking about bringing in some forearm work. (never really done any)...but in the pics, my forearms do not look out of proportion....(at least I dont think so, but I am open to opinions)




    I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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