Multiple-O Sessions

[liftingson]

Wow, that's a long day. Solid volume in there.

It's okay to lose the bar behind IMO. It means you pull too hard. When it happens, my coach told me to add weight so I would say the coach Filmbuff did a good job haha!

lol @ the weirdo. He was hitting on you I guess XD

lol this is what I was thinking!

nice lifting though

[FrmrHoss]

Was it ever in doubt? Having people on the inside is key. I suspect this one trainer hates my group because he is friends with a surly oversized azzhole who likes to hog the power rack at the end of the night to do eighteen sets of 4-plate shrugs. No squats, no deadlifts, just shrugs. He frequently accidentally-on-purpose walks into me when I'm using the platform that's up against his rack.



Lol. We're really good about our chalk use - keep it discreet, clean up after ourselves. Also always clean up our own plates and any others and help sort the dumbbells at the end of every night. That's part of the reason I'm pissed - we're good gym citizens, we don't need this garbage.

True, true. You came out of the gates fast so no, no doubts .

That helps too on the chalk. I always put it on over the trash can, and try to wipe down the bar and the area after I'm done.

My smart ass mouth almost got me in trouble one day. There's a "regular" who is a pretty big dood who comes in there on Saturday mornings (and if I were to guess based on his size and the fact that he is constantly red faced and sweating like a pig, is probably on dat dere Celltech). I had finished deadlifting but didn't wipe the bar down and he went over to do some shrugs (with straps), and motioned over to me and was like, "hey, next time you bring that **** in here, make sure to clean it up."

Now, most of the "regulars" at the gym know me and know that I've caught flak from some of the trainers for using chalk in there before before my buddy straightened them out and most of them think the policy is ridiculous. So my assumption was that this guy was just fuking around with me. So I said back to him, "Why, because you don't want to get your pretty little straps dirty?"

It did not go over well.


Sigh. Maybe someday soon I will have the money for this...[/QUOTE]

Jan 22

Got that 95 bench

This despite the weirdo who insisted on "working in" with me.... to curl the bar and some 10's. There was an extra bar he could have used, but apparently he "needed" to straddle the bench. We also have fixed weight bars that go up to 110. I bertstared him SO HARD the entire time.

Was he straddling the bench while you were on it? Because that would be weird.

Nothing kills more than the guys who insist on curling 45-65 lbs in one of our two squat racks when we have the same preloaded bars that go up to 110. I think next time I may just roll one behind the squat rack and set it down behind them and just point at it.

[Filmbuff81]

Apologies for filling your brain with too many thoughts after that miss.

Next time just rip it off the floor.

And that trainer is the same douche who complained to me about my bag too.

I explained the logic to him and everything I had and he was still like "well maybe just bein what you need" I Bert stated again and then once again explained I need everything in my bag.

[izzygrant]

Wow, that's a long day. Solid volume in there.

It's okay to lose the bar behind IMO. It means you pull too hard. When it happens, my coach told me to add weight so I would say the coach Filmbuff did a good job haha!

lol @ the weirdo. He was hitting on you I guess XD

Thanks Saint! I almost killed some dudes behind me. And I also managed to hit myself in the lower back with it somehow. Now I have a giant tramp-stamp located bruise :/ you know it's bad when the barbells are trying to mark you as a sloot.

I bet you his training journal went something like this,

"Dear Diary,

I was at the gym today doing barbell curls and this chick was mirin' me hard. Every set, she would just stare at my biceps as I pumped them further and further. Sloots gonna sloot! YOLO! #Curls4daGurls."

lol this is what I was thinking!

nice lifting though

You know, this didn't even occur to me - I'm so clueless sometimes - but you guys are probably right, that's really the only explanation. He offered to spot me at one point and I laughed in his face. I'm so nice.

I know you guys don't need to be told this but if you're trying to impress a chick who lifts, interrupting her maxout to curl 65lbs on equipment that should never be used for curling is NOT the way to do it.

True, true. You came out of the gates fast so no, no doubts .

That helps too on the chalk. I always put it on over the trash can, and try to wipe down the bar and the area after I'm done.

My smart ass mouth almost got me in trouble one day. There's a "regular" who is a pretty big dood who comes in there on Saturday mornings (and if I were to guess based on his size and the fact that he is constantly red faced and sweating like a pig, is probably on dat dere Celltech). I had finished deadlifting but didn't wipe the bar down and he went over to do some shrugs (with straps), and motioned over to me and was like, "hey, next time you bring that **** in here, make sure to clean it up."

Now, most of the "regulars" at the gym know me and know that I've caught flak from some of the trainers for using chalk in there before before my buddy straightened them out and most of them think the policy is ridiculous. So my assumption was that this guy was just fuking around with me. So I said back to him, "Why, because you don't want to get your pretty little straps dirty?"

It did not go over well.

Was he straddling the bench while you were on it? Because that would be weird.

Nothing kills more than the guys who insist on curling 45-65 lbs in one of our two squat racks when we have the same preloaded bars that go up to 110. I think next time I may just roll one behind the squat rack and set it down behind them and just point at it.

Lol that's hilarious. Stay safe with the celltech-heads. I don't know if curling on the bench is better than in the squat rack or not... And no, I certainly wasn't staying on that bench while he was using it. He also took the bar off the rack and balanced it on the bench while he tried to load his 10's. W. T. F.

Apologies for filling your brain with too many thoughts after that miss.

Next time just rip it off the floor.

And that trainer is the same douche who complained to me about my bag too.

I explained the logic to him and everything I had and he was still like "well maybe just bein what you need" I Bert stated again and then once again explained I need everything in my bag.

No I really appreciate it, and hopefully will be able to implement it after I've had some time to process. The clown show that was the guys doing squats (and dancing) didn't help my focus any either, though it's pretty much always like that. Tempted to upload that video of J doing the two-step behind me.

[simp3204]

loled hard at the tramp stamp bruise. You better hope that creeper doesn't see your new stamp or he might start bugging you even more.

[izzygrant]

Jan 23

Was tired and sore. Did not want to lift. Right mid-back is now having the same issue the left one did a couple weeks ago - feels like a strain of some kind. Tried a few hang cleans with the bar and they hurt so no cleans or snatches today. Deadlift day only.

10lb PR went up nice, 15 effort did not. I don't think I was being a bitch, I was driving hard for it so I think it was a genuine fail. Then repped out 135 for 6 easy, with at least one left in the tank... three times. Okay.

Warmup
30 mins infrared sauna rolling out joint with stick and stretching hammies/hip flexors
foam rolling
lower body stretches
dynamic band shoulder stretches

BTN push press/OH squat complex
20lb bar x10ish

Deadlifts
bar x8
95 x6
135 x3
165 x1 *PR
170 miss, miss I KNOW, COME AT ME
155 x1
135 x6 *rep PR x3sets lol wtf

Shoulder Rehab
band pull aparts
btn band pull aparts
band external/internal rotation
shoulder dislocations

Cardio & Mobility
1.5 mile incline treadmill walk
glute/hammy/piri/quad/calf stretches and foam rolling

Supps
AM: b complex, milk thistle, glucosamine, joint care+, vit D
PWO: bcaa's, c4, creatine
PM: fish oil, CLA, antiox, inflaheal, multi, glucosamine, greens

[izzygrant]

loled hard at the tramp stamp bruise. You better hope that creeper doesn't see your new stamp or he might start bugging you even more.

Well if he gets too close, he's getting a bar in the face. And it likely won't even be on purpose

[samsont]

learn to be satisfied with 1 PR. Too greedy! btw it takes a couple weeks to recvoer from max deadlift attempts, so your back wasn't feeling good and you attempted 2 PR's on deadlift? :/


marathon not sprint

[FrmrHoss]

learn to be satisfied with 1 PR. Too greedy! btw it takes a couple weeks to recvoer from max deadlift attempts, so your back wasn't feeling good and you attempted 2 PR's on deadlift? :/


marathon not sprint

This should have just taken the 165 and shut it down. I'm going to guess you didn't just smoke the $hit out of it or anything since you only went up to 170.

I also love that you start off with "mid back was sore so I didn't hang clean" then "but max DLs sounded good!!!"

[liftingson]

you were tired, sore and didnt want to lift. But, you still pulled a PR! Just imagine how it would have gone if you were fresh.

Nice work though

[wakechica]

Crazy girl..... If back hurts ITS TELLING YOU TO REST! Nice job on the PR though. FWIW I did upto PR on Monday and still don't feel ready to DL yet.

[arian11]

170 miss, miss I KNOW, COME AT ME

I believe you owe me something now...

[izzygrant]

learn to be satisfied with 1 PR. Too greedy! btw it takes a couple weeks to recvoer from max deadlift attempts, so your back wasn't feeling good and you attempted 2 PR's on deadlift? :/


marathon not sprint

Yes, greedy as fuk Whatever is the problem with my back didn't hurt on DL's, it was just when I tried to move stuff fast. BTNPP with 20lbs felt fine too. But yeah it was dumb.

This should have just taken the 165 and shut it down. I'm going to guess you didn't just smoke the $hit out of it or anything since you only went up to 170.

I also love that you start off with "mid back was sore so I didn't hang clean" then "but max DLs sounded good!!!"

You're right. The dude I was working out with yesterday pushed me to go up again but that's no excuse, I know I would have considered it myself anyway and I could have said no. 165 came up but I had to work for so really I had no business going up again.

you were tired, sore and didnt want to lift. But, you still pulled a PR! Just imagine how it would have gone if you were fresh.

Nice work though

Thanks. John would be proud:

Training lifts will eventually start to go backwards as you enter into the "dark times". When you are so sore and fatigued that you cant even imagine lifting weights. This time is CRUCIAL to training. You MUST persevere and continue to train! Eventually your lifts will begin to improve and you will make progress and PR's while in a totally fatigued state. When you can make progress when feeling like this, this is when you are going somewhere.

Crazy girl..... If back hurts ITS TELLING YOU TO REST! Nice job on the PR though. FWIW I did upto PR on Monday and still don't feel ready to DL yet.

I know Thanks. This was 10 days from my last DL attempt. If I can keep adding 10lbs once a cycle then I'll have a reasonable deadlift number in a month or so!

[samsont]

I doubt broz would apply that logic to deadlifts LOL but I agree with it for everything else lol

fyi your deadlift gonna get stronger from squats, oly lifts. It'll probably get stronger without even training it much, so when you do, make it all about technique you know? as you progress you'll be like "oh I got 170 no problem" it won't even be a question and bam you'll get your PR then. It'll come with time, just don't be in a rush

[izzygrant]

I doubt broz would apply that logic to deadlifts LOL but I agree with it for everything else lol

fyi your deadlift gonna get stronger from squats, oly lifts. It'll probably get stronger without even training it much, so when you do, make it all about technique you know? as you progress you'll be like "oh I got 170 no problem" it won't even be a question and bam you'll get your PR then. It'll come with time, just don't be in a rush

Can't sneak that one past you huh? I will try to remember to take video next time but I will say that my form is always rock solid - no back curvature here. And you're right. Paaaaaatience wut's that

[Filmbuff81]

Haha yeah Broz doesn't like Deadlifts in general.

Too tough to recover from in his mind.

You got 170 pretty soon I am sure.

[BrotherWolf]

Haha yeah Broz doesn't like Deadlifts in general.

Too tough to recover from in his mind.

You got 170 pretty soon I am sure.

Oly lifters do enough pulling already it's not that important , however for a beginner I'm sure it wouldn't hurt

[simp3204]

Well if he gets too close, he's getting a bar in the face. And it likely won't even be on purpose

No balls!

I like John Broz outlook on training, but its well known his guys have used dat der at least in the past. So I always think its best to take advice like that with a grain of salt.

[arian11]

If your family was captured and you were told you needed to put 100 pounds onto your max strict curl within two months or your family would be executed, would you strict curl once per week? Something tells me that you'd start strict curling every day. America has this mindset. Other countries do not.

One of Broz lesser known quotes...better get started Izzy.

[xRequiem]

If your family was captured and you were told you needed to put 100 pounds onto your max strict curl within two months or your family would be executed, would you strict curl once per week? Something tells me that you'd start strict curling every day. America has this mindset. Other countries do not.

One of Broz lesser known quotes...better get started Izzy.

i'm pretty sure he said squats and that's the only broz quote i know

[arian11]

i'm pretty sure he said squats and that's the only broz quote i know

Not John Broz brah, gym broz lolololol

[cactusflower]

Just a drive by, fly by hi hunny

[kingscross]

John Broz?

[izzygrant]

Haha yeah Broz doesn't like Deadlifts in general.

Too tough to recover from in his mind.

You got 170 pretty soon I am sure.

They do seem to take a toll on me. So I wanted to get these done before my rest day. I'll go for 175 at the end of this next 6-day cycle and should have it no problem based on the last three weeks' progression.

Oly lifters do enough pulling already it's not that important , however for a beginner I'm sure it wouldn't hurt

True. I'd just like to keep it far enough above my clean pull to build strength and confidence off the ground. 175 is the threshold for an intermediate deadlift for my weight class so hopefully as of next week I won't have to be ashamed of myself anymore (depending how fast I get fat, lol).

No balls!

I like John Broz outlook on training, but its well known his guys have used dat der at least in the past. So I always think its best to take advice like that with a grain of salt.

True enough. Best to keep that in the back of my mind.

i'm pretty sure he said squats and that's the only broz quote i know

You're right, but he takes that approach to the O lifts too. Not deadlifts, and he probably doesn't know what bench is, lol.

Not John Broz brah, gym broz lolololol

Oh you

Just a drive by, fly by hi hunny

Hay gurl hay!!!!

John Broz?

You disapprove I take it?

[izzygrant]

Oh, and my friday soundtrack, to share with y'all

[izzygrant]

Jan 25

Tried to stop obsessing over snatch form and just get it up. Felt more solid, only dropped one at 45. Trying to lock elbows out more. 50lb felt more comfortable too. Will watch video to determine how it looked.

Had no plans to try to PR the clean but 85 felt easy so I tried 90 and then of course couldn't bitch out until I hit it. Ugly as sin but I got under it and up finally. Right mid-back is still iffy so hoping I don't pay the price for that tomorrow. Also went to casually unrack it after the lift as usual and totally lost control on the way down. Lack of bumper plates may officially start becoming a problem now :/

Warmup
half hour in infrared sauna rolling knees/ankles/feet/back, stretching hammies
foam rolling
lower body stretches
dynamic band shoulder stretches

Snatches
BTNPP/OH Squat and then snatch balances with 20lb bar
hang snatches with bar
bar x2 x15
50 x1 x5

Clean + Jerks
bar x5 hang clean & jerk
55 x2 cj
65 x2 x2 cj
75 x2 x2
85 x1 x4
90 fail, fail, fail, fail, fail, x1 *PR
65 x2 x3

ATG Front Squats
45 x6
55 x6
65 x8
85 x4 *PR
95 x2 *bigger PR

High Bar Back Squats
45 x8
65 x8
95 x8 ATG
115 x4 shaky form
105 x5 x2sets solid, below parallel
85 x6 ATG
95 x6 x2sets ATG

Barbell Hip Thrusts
100 x12 x3sets, 1 sec pauses at lockout, holy fukk

Lower Body Rehab
clamshells
lying abduction

Shoulder Rehab
band pull aparts
btn band pull aparts
band external rotation
shoulder dislocations

"Cardio" & Mobility
2 mile hill walk, rofl
glute/hammy/piri/quad/calf stretches and foam rolling
lats, upper back, chest and shoulders foam rolling

Supps
AM: b complex, vit D, joints+, multi, milk thistle, glucosamine
PWO: bcaa's, c4, creatine
PM: fish oil, CLA, antiox, inflaheal, glucosamine

[Filmbuff81]

How long did that session take? Seems like a long one.

And get the whole crew and let's ask studeo 55 for a group discount haha.

They will have 8 platforms and nothing but bumper plates!

But they are closed Sundays :/ but I bet racks are always open since most people go there for crossfit and group classes.

[kingscross]

You disapprove I take it?

I strongly disapprove of John Broz.

[izzygrant]

How long did that session take? Seems like a long one.

And get the whole crew and let's ask studeo 55 for a group discount haha.

They will have 8 platforms and nothing but bumper plates!

But they are closed Sundays :/ but I bet racks are always open since most people go there for crossfit and group classes.

About 2 hours, not including sauna time and the walk. Most of the crew are students and we would have a hard time convincing them to pay any more than they do at the Y... but damn it is so tempting.

I strongly disapprove of John Broz.

\_(••)_/

[izzygrant]

Jan 26

Warmup
30 mins infrared sauna rolling out joint with stick and stretching hammies/hip flexors
foam rolling
dynamic band shoulder stretches

BTNPP/OH squat complex w/ 20lb bar

Snatches
bar x10 hang snatch progressions
bar x2 x1 million, trying frog jumps

Clean + Jerk
65 x2 hurt whatever is wrong with my back right now, quit

Snatch Grip BTN Push Presses
45 x3 x4sets
45 x5, hard

Bench
45 x8
55 x8
65 x8
75 x6
80 x3 x3sets

Incline DB Bench
25 x8 x4sets, easy

Bi Curl/Tri Kickback Superset
bi 20 x6 x4sets
tri 15 x10 x4sets

Shoulder Rehab
band pull aparts
btn band pull aparts
band external/internal rotation
shoulder dislocations

Cardio & Mobility
4 mile run
glute/hammy/piri/quad/calf stretches and foam rolling

Supps
AM: b complex, milk thistle, glucosamine, joint care+
PWO: bcaa's, c4, creatine
PM: fish oil, CLA, antiox, inflaheal, multi, glucosamine