Multiple-O Sessions

[cactusflower]

Hey you!

I'm sorry your workout felt ****ty. The bright side...you did it and you have no broken bones! I totally understand about being frustrated but try not to beat yourself up over it.

I feel like I don't have anything really to contribute so I tried with the above lol.

[TheStigIsBig]

Wednesday Feb 18

Yeah I gotta stop driving myself into the ground like this. Just incredibly frustrated with tonight and with being so goddamn weak and failing conservative weights on a proper rep setup. I'm not even trying to max like an idiot anymore and still things go wrong. I know you're probably all annoyed with me doing this same stupid sh!t all the time and not listening, I'm not expecting sympathy.

Warmup
10 mins hot tub
shoulder band stretches, hip/hammy/glute stretches

Snatches
hang snatches x6
hang snatch + 5 OH squats complex
full snatches 45 x2 x10sets

Cleans
65 x2 x3 +jerk
75 x2 x2 + jerk
85 fail, got scared of it and dumped it forward like a bitch
65 x2 x4

OH Presses
45 x6
55 x5 x3 supposed to be x5
55 x4 x1 failed the last rep and dropped weight for the 5th set
50 x4 failed the last rep anyway, 10 RPE, was not a bitch just sucked

Klokov Presses
45 x5 x3 easy

Upper Body Rehab
band pullaparts, btn band pullaparts, OH band pullaparts
shoulder dislocations with band
DB curls + lat PD for 15's
shoulder and back dynamic and suspended stretching with band attached to pull-up bars
rumble and ball rolling back, lats & shoulders

Lower Body Rehab
hip, hammy, glute, calf static stretches
rumble and ball rolling with focus on glutes

Supps
AM: B complex, milk thistle, multi, glucosamine
PWO: bcaa's, creatine, c4
PM: fish oil, glucosamine, C, potassium, zinc, greens, aloe

You are starting to sound like me.....and you used to give me **** all the time lol

Oh how things change Izzy Wizzy

[simp3204]

... there's another way to do it?

Not that I'm aware of.

[izzygrant]

Hey you!

I'm sorry your workout felt ****ty. The bright side...you did it and you have no broken bones! I totally understand about being frustrated but try not to beat yourself up over it.

I feel like I don't have anything really to contribute so I tried with the above lol.

oh lawd don't jinx me!! lol thanks for the effort. log some of your workouts so i can return the favour!

You are starting to sound like me.....and you used to give me **** all the time lol

Oh how things change Izzy Wizzy

guilty

[izzygrant]

Thursday Feb 20

One more 5x5 squat day before a deload this weekend.

Warmup
5 mins elliptical
no static stretching

HB Back Squats
45 x8
65 x8
85 x6
100 x5 x5 sets across
95 x5

Front Squats
75 x1 w/ 5 second pause
85 x3 w/ 5 second pause x2 sets

Accessory Circuit
assisted pull-ups 10 x4
face pulls 30 x10 x3
decline situps 15 x4

P/Rehab
band pullaparts, btn band pullaparts, OH band pullaparts
shoulder dislocations with pvc pipe
shoulder/back/chest dynamic and suspended stretching with band attached to pull-up bars
rumble and ball rolling, lat and glute focus

no cardio

Supps
AM: B complex, milk thistle, multi, D
PWO: bcaa's, creatine, c4
PM: fish oil, glucosamine, C, potassium, zinc, greens, aloe

[cactusflower]

Thursday Feb 20

One more 5x5 squat day before a deload this weekend.

Warmup
5 mins elliptical
no static stretching

HB Back Squats
45 x8
65 x8
85 x6
100 x5 x5 sets across
95 x5

Front Squats
75 x1 w/ 5 second pause
85 x3 w/ 5 second pause x2 sets

Accessory Circuit
assisted pull-ups 10 x4
face pulls 30 x10 x3
decline situps 15 x4

P/Rehab
band pullaparts, btn band pullaparts, OH band pullaparts
shoulder dislocations with pvc pipe
shoulder/back/chest dynamic and suspended stretching with band attached to pull-up bars
rumble and ball rolling, lat and glute focus

no cardio

Supps
AM: B complex, milk thistle, multi, D
PWO: bcaa's, creatine, c4
PM: fish oil, glucosamine, C, potassium, zinc, greens, aloe

Nice vids!! Form looks good but what do I know? I'll leave that to the "experts".

Nice socks!

Nice as$$!

[izzygrant]

Nice vids!! Form looks good but what do I know? I'll leave that to the "experts".

Nice socks!

Nice as$$!

Thanks lady! I feel much better about it than my previous squat form, and lemme tell you, it is a hell of a lot easier when you don't have to grind your way up out of a partial GM every single rep and can actually get some bounce out of the bottom. Also I should have stopped trying for vanity maxes every session and put in some solid work at 5x5 a long time ago. Live and learn. I'm too stubborn.

The socks are a bit much probably but they keep the ace bandages over my knees in place so they're functional. Srs. I need to get myself some rehbands still.

[psychodiver9]

Nice as$$!

this. Looks lIke you're breaking the knees first and not sitting back. Your knees travel pretty far out too

[arian11]

this. Looks lIke you're breaking the knees first and not sitting back. Your knees travel pretty far out too

That's how alot of Olympic lifters squat.



Knees go forward, hips go straight down, and they don't really drive the knees way out.

[psychodiver9]

That's how alot of Olympic lifters squat.

Knees go forward, hips go straight down, and they don't really drive the knees way out.

didn't know that. How come?

[austin.j.taylor]

didn't know that. How come?

replicates the clean position better.

[CuriousGM]

didn't know that. How come?

It lets you stay far more upright then breaking at the hips does.

[arian11]

didn't know that. How come?

replicates the clean position better.

It lets you stay far more upright then breaking at the hips does.

This and this. Really, the only reason an Olympic lifter does back squats, front squats, or overhead squats is to build their clean & jerk and snatch. So they want to mimic the lift as much as possible. Hence the upright position, going all the way down to mimic the catch position, and usually the same stance as well.

[izzygrant]

also, I've never had any luck with low bar back squats, perhaps because i just suck.

here's some more video. a terrible powerish clean and jerk, and probably the best snatch i've done to date. snatch has actual hip extension!!!!

[Filmbuff81]

Looking better, but you still need to stay more upright, you let your chest drop on some of the reps.

But compared to a couple weeks ago it's a vast improvement.

[arian11]

Looking better, but you still need to stay more upright, you let your chest drop on some of the reps.

But compared to a couple weeks ago it's a vast improvement.

Smart man. He sees what others don't seem to see.

[CuriousGM]

[youtube]_EoE4BUmfkA[youtube]

You're not sitting "between" your legs which is causing you to lean forward, it's not a big deal with light weights but at heavier weights you'll be very unstable; I'll let Lu Xi demonstrate what I mean by between your legs.

[Filmbuff81]

Smart man. He sees what others don't seem to see.

I'm either smart or just have too much time on my hands. Either is possible haha.


CuriousGM has it right as well. Still kinda need to be willing to drop between your legs, but that will come with more practice.

The fact you don't have horrible hyper-extension and a near horizontal back angle is a good start.

Am I right to assume in that angle from behind that your toes are pointing nearly straight forward?

I can't get the video to work again; however, to me it looks like they are.

If that's the case you should rotate them out to around 25-35 degrees depending on comfort.

This will allow you to shove your knees out and sit down between your legs and stay more upright.

It's tough to stay upright and drop down when you don't give yourself any room.

Edit: nevermind got it to work and your toe angle is fine.

But you still sit back too much instead of down which is tipping you forward.

[izzygrant]

Ok, I see what you mean. I think I was trying to get between my legs before by spreading my feet really wide. But the squat feels waaaaaaay better having brought my feel in. Lu (and you in your vid Rory) seem to manage knees apart with feet pretty close together still tho, so I'll try it out.

Also those 5x5's gave me srs ass DOMS and hip flexor soreness so I think that means I must be doing it at least close to right now.

Rory and GM, any thoughts on that last snatch? Ignore the c&j before it. I know the angle is bad but gym idiots kept kicking my camera that day.

[Filmbuff81]

I'll give some notes on the snatch when I have a better connection. Won't load on my phone right now.

And your legs are longer than mine, so my leverages are set-up better fora closer stance, albeit I am around holders width wide.

So you may still need to be a bit wider for your proportions.

[Filmbuff81]

Snatch looks smoother. Your shins look a lot more vertical than before so you don't have to pull around your knees.

You suffer from the same issue of bending your arms like I do, but your bar path looks pretty solid. Need more of a side angle to get a better idea though.

[CuriousGM]

Rory and GM, any thoughts on that last snatch? Ignore the c&j before it. I know the angle is bad but gym idiots kept kicking my camera that day.

Snatch looks smoother. Your shins look a lot more vertical than before so you don't have to pull around your knees.




You suffer from the same issue of bending your arms like I do, but your bar path looks pretty solid. Need more of a side angle to get a better idea though.

Two things;

A. Early arm bend like he said ^, roll your shoulders forward, lats tight, knuckles down and try your damndest to make your elbows point toward the bar.
B. In both lifts you're pulling like it's the power variation and finishing up like the full lift, aka pull and drop. Your third extension is very drawn out so you don't actively pull yourself under.

I think B is mostly caused by lack of weight.

[TheStigIsBig]

Two things;

A. Early arm bend like he said ^, roll your shoulders forward, lats tight, knuckles down and try your damndest to make your elbows point toward the bar.
B. In both lifts you're pulling like it's the power variation and finishing up like the full lift, aka pull and drop. Your third extension is very drawn out so you don't actively pull yourself under.

I think B is mostly caused by lack of weight.

So pulling out makes you a good oly lifter?








hmmm

[izzygrant]

I'll give some notes on the snatch when I have a better connection. Won't load on my phone right now.

And your legs are longer than mine, so my leverages are set-up better fora closer stance, albeit I am around holders width wide.

So you may still need to be a bit wider for your proportions.

hmm, ok. shoulder width felt the best but if i need to go a bit wider to stay upright, well, them's the breaks. i'll try it out.

Snatch looks smoother. Your shins look a lot more vertical than before so you don't have to pull around your knees.

You suffer from the same issue of bending your arms like I do, but your bar path looks pretty solid. Need more of a side angle to get a better idea though.

yay! one step closer at least.

Two things;

A. Early arm bend like he said ^, roll your shoulders forward, lats tight, knuckles down and try your damndest to make your elbows point toward the bar.
B. In both lifts you're pulling like it's the power variation and finishing up like the full lift, aka pull and drop. Your third extension is very drawn out so you don't actively pull yourself under.

I think B is mostly caused by lack of weight.

shoulders forward hey? i was trying to keep them back. will change and try to get the elbow and wrist angles correct. and you're right, with this little weight i actually have to think about pulling myself under the bar and most of the time i forget. thank you.

[izzygrant]

Monday Feb 25

Deloaded all weekend. Sat around and ate about 2.5k cals/day.

So I'm thinking I'm gonna compete. There's a combined PL/Oly meet on March 29 I'd kinda like to do; local, super low key. On the one hand I feel like it's silly because my lifts are so far below what they should be that I should just be on a proper 5x5 for like the next year and not messing around peaking the weakling strength I have. On the other hand, what's another month in exchange for getting to go out and see if competing is something I want to do. I could also just do the PL part and leave the Oly for when my technique has improved some.

Arian wrote me a peaking program so I started it yesterday, anyway. At least the PL part - I was stupid and caught an index finger between some plates while training a friend at a gym I wasn't used to on Friday and it didn't feel better enough to snatch yet. Award for dumbest injury ever, right here. Entries are due on March 22 so I have some time to decide.

Warmup
5 mins elliptical
wall squats

Squats
45 x8
65 x8
85 x6
working sets
4 x3 @ 90

should have been 3 x4 but I can't read programs, oops. notes: keep lats and lower back tight to drive straight up out of hole

Bench
45 x8
65 x7
working sets
3 x4 @ 75

easy as fuk

Accessory Circuit
GHRs 5 x3 with some nice hamstring cramps
lat PD 10 x3
decline situps 20 x3

P/Rehab
bw squats with band around knees pushing apart
front, side and rear delt raises
band pullaparts, btn band pullaparts, OH band pullaparts
shoulder dislocations with pvc pipe
shoulder/back/chest suspended stretching with band attached to pull-up bars
static lower body stretching
rolling with ball and spiked roller of death - glutes and hip flexors bad even after weekend off

lol fuk cardio

Supps
AM: B complex, milk thistle, multi, D
PWO: bcaa's, creatine, c4
PM: fish oil, glucosamine, C, potassium, zinc, greens, aloe

[arian11]

Monday Feb 25

Deloaded all weekend. Sat around and ate about 2.5k cals/day.

So I'm thinking I'm gonna compete. There's a combined PL/Oly meet on March 29 I'd kinda like to do; local, super low key. On the one hand I feel like it's silly because my lifts are so far below what they should be that I should just be on a proper 5x5 for like the next year and not messing around peaking the weakling strength I have. On the other hand, what's another month in exchange for getting to go out and see if competing is something I want to do. I could also just do the PL part and leave the Oly for when my technique has improved some.

Arian wrote me a peaking program so I started it yesterday, anyway. At least the PL part - I was stupid and caught an index finger between some plates while training a friend at a gym I wasn't used to on Friday and it didn't feel better enough to snatch yet. Award for dumbest injury ever, right here. Entries are due on March 22 so I have some time to decide.

Warmup
5 mins elliptical
wall squats

Squats
45 x8
65 x8
85 x6
working sets
4 x3 @ 90

should have been 3 x4 but I can't read programs, oops. notes: keep lats and lower back tight to drive straight up out of hole

Bench
45 x8
65 x7
working sets
3 x4 @ 75

easy as fuk

Accessory Circuit
GHRs 5 x3 with some nice hamstring cramps
lat PD 10 x3
decline situps 20 x3

P/Rehab
bw squats with band around knees pushing apart
front, side and rear delt raises
band pullaparts, btn band pullaparts, OH band pullaparts
shoulder dislocations with pvc pipe
shoulder/back/chest suspended stretching with band attached to pull-up bars
static lower body stretching
rolling with ball and spiked roller of death - glutes and hip flexors bad even after weekend off

lol fuk cardio

Supps
AM: B complex, milk thistle, multi, D
PWO: bcaa's, creatine, c4
PM: fish oil, glucosamine, C, potassium, zinc, greens, aloe

[youtube]5RD5DTLeZo8[youtube]

Jam

[wakechica]

Enter that comp.











Or else

[FrmrHoss]

Squats are looking a lot better.

I set all my PRs to Taylor Swift. Srs.

[Filmbuff81]

squats are getting better every session.

Where is this meet you speak of? I might be out of town but it's tempting to maybe enter if I am around.

[izzygrant]

Jam

well fawk you too

Enter that comp.


Or else

my twin the deadlift queen has spoken!

Squats are looking a lot better.

I set all my PRs to Taylor Swift. Srs.

thanks.

that's disgusting. it was arian's fault. he sent me the goat video right before i was leaving to lift. all the blue stahli in the world couldn't fix it.

squats are getting better every session.

Where is this meet you speak of? I might be out of town but it's tempting to maybe enter if I am around.

woohoo!!

it's going to be out at UBC. i posted the info in your log.