Multiple-O Sessions

[austin.j.taylor]

in4bath pics and whatnot

[Filmbuff81]

Izzy I haven't done it yet, but a warm wash cloth and some cleaning stuff can help with the smell of the plates.
I have some of that orange smelling stuff I plan on using.

when I finally have motivation to do anything again.

[izzygrant]

jakes on all of you, i only take showers.

filmbuff i would do that but i am not sure about cleaning chemicals possibly degrading the rubber? i had to carry them through the rain two days ago and that seemed to help some.

gym tonight at 8ish for me if you want someone to yell at, i mean, encourage and motivate you.

[wakechica]

You got bumper plates....?!

[izzygrant]

You got bumper plates....?!

lol, just this past weekend. a set of 10's: http://forum.bodybuilding.com/showth...post1037249983

still need a women's bar tho. and it's dicey using them at the Y.

[simp3204]

A) how do you know this?

B) this is a bad thing?

I've been known to do things for money.

Only if you don't like the smell of manly musk.

in4bath pics and whatnot

In for Arian's hairy ass.

[izzygrant]

Wednesday March 13

i have my rehbands! <3

Warmup
3 mins elliptical
spike rolling
bodyweight squats with floss bands on knees + OH band pullaparts and shoulder dislocations
band pullaparts
clean and jerk practice with pvc pipe

Clean and Jerks
hang clean + power jerk with bar a bunch
hang cleans with 65
clean and jerks 6 x2 @75

so easy today. hook grip is teh magic. and I LOVE MY BUMPER PLATES SO MUCH
no shoulder pain either... cool

Squats
65 x6
85 x6
95 x2
105 x2
working sets
2 x2 @ 115

cake!
except my left knee hurts now, since i was ordered to lock my knees. icing it.

Deadlifts
95 x6 deficits
135 x2
145 x2
155 x2 - the original plan, but too easy let's keep going
165 x2 - ties PR, still feels like warmup
175 x2 - PR
working sets
1 x2 @ 180 - PR #2 yeah baby, come at me i'm not sorry

a bit tough on the 180's but i could have pulled more tonight still. enough fukking around on DL. i will pull 200 at this meet or i will die trying.

Accessory
klokov presses 50 x5 x3sets
inverted rows 12 x3
bad GHR's 5 x3
decline situps 20 x3
cable rows, i don't remember

P/Rehab
face pulls
side and rear delt raises
bicep curls
overhead stretching with band on pull-up bars
static lower body stretching
rolling with ball and spiked roller

Supps
AM: B complex, D, calcium
PWO: bcaa's, creatine, c4
PM: fish oil megadosing, glutamine, gluco/msm, potassium, greens, aloe, zma



check out these sweet jerks no homo

[samsont]

nice session!!! good PR. Glad to see no missed lifts either. you're learning to go for it on good days, and good job on shutting it down before things got yucky. thats the way to do it. gJdw

[securekey]

You look like you are the only one in the video doing anything productive... The guy doing 3/4 squats with 40lbs in the background kills me... and the yoga mat guy, and the idiot who walks right in front of you. *painful*

You look solid doing everything... you must be a good athlete in general. Good work.

[izzygrant]

nice session!!! good PR. Glad to see no missed lifts either. you're learning to go for it on good days, and good job on shutting it down before things got yucky. thats the way to do it. gJdw

thanks! i am a slow learner, but eventually things get beaten into my head...

You look like you are the only one in the video doing anything productive... The guy doing 3/4 squats with 40lbs in the background kills me... and the yoga mat guy, and the idiot who walks right in front of you. *painful*

You look solid doing everything... you must be a good athlete in general. Good work.

and this is why i rage so much about the harassment that i get at the Y... i mean the people doing silly things can be amusing, but at the end of the day it's painful to be surrounded by (sometimes dangerous) idiocy and yet i'm the only one they're trying to run out of the gym. it's supposedly a non-profit community organization devoted in part to encouraging people to improve their health and fitness, but if you're a real athlete, who might demonstrate proper technique to the masses (unlike their "trainers" who probably taught that guy 40lb quarter squats), you're too much trouble to be there. i understand that attitude from commercial health clubs, but one would hope that the Y would do better. nope.

lol i don't know if i would say that. but i am a determined one, anyway, so maybe that makes up for it a bit.

[Filmbuff81]

wicked session.

I like that you no longer just try to grip the bar without looking down and getting more of a dynamic movement going.

[mmorton]

dont feel bad.. the Y where Chris(Hoss) and I workout is filled with the same douchebaggery.. there are rules posted on the board that are never followed, yet they tried to give us hell about using chalk. there's a sick pl gym up the road that he and i will be joining soon. he also has acquired at least three black (male) admirers in our time there.

[izzygrant]

wicked session.

I like that you no longer just try to grip the bar without looking down and getting more of a dynamic movement going.

thanks! i'm really pleased with my back angle through the entire lift now. i still need a more defined second pull (extending too early) and to keep the bar closer so it moves up more than out - and get under it faster - but some of those problems are due to the fact that the weight is really too light. also need to stay on my heels a bit longer.

but yeah, no more grip and rip off the floor

dont feel bad.. the Y where Chris(Hoss) and I workout is filled with the same douchebaggery.. there are rules posted on the board that are never followed, yet they tried to give us hell about using chalk. there's a sick pl gym up the road that he and i will be joining soon. he also has acquired at least three black (male) admirers in our time there.

ironically, apparently my chalk is the one thing that's ok... the trainer hassling me said he's ok with chalk because "he likes to lift too"... i wanted to ask him how he thought chalk was helping him with those 1 plate quarter squats he was doing on the smith machine the other day but i refrained...

[CuriousGM]

For future reference in the jerk, the point of the dip is to get the bar moving up, not yourself. Preferably your feet should only get enough air time as to not drag on the ground and mess you up while splitting.

tl;dr Bar up, hips down.

[izzygrant]

For future reference in the jerk, the point of the dip is to get the bar moving up, not yourself. Preferably your feet should only get enough air time as to not drag on the ground and mess you up while splitting.

tl;dr Bar up, hips down.

oh... i thought i was

i've never really "gotten" the jerk. for the clean and snatch, i at least know what i should do, and the problem is in the execution, but jerking hasn't clicked for me yet.

[izzygrant]

Friday March 15

Warmup
5 mins yoga stuff
spike rolling
bodyweight squats with floss bands on knees + OH band pullaparts and shoulder dislocations
band pullaparts
snatches with pvc pipe

Power Snatches
6 x2 @ 45

supposed to be full snatches at 50 but it felt heavy and painful and just generally bad. getting some coaching from Girard tomorrow finally so saw no need to push on these tonight. will call my doctor on monday to see about progress with the sports med clinic referral.

Squats
45 x8
65 x6
85 x6
95 x3
110 x2
working set
1 x2 @ 120

first rep felt awesome. slowed on the 2nd rep at transition for a moment but really not a bad grind at all. knee is fine too. i'm starting to understand why people like this.

Bench
45 x8 tng
65 x6 tng
75 x3 pause
working set
1 x2 @ 80, paused with commands

looks slowish on the vid, but felt like a joke. so i need to be more explosive. also looks like i flare pretty fast.

Accessory
klokov presses 45 x7 x3sets
pull-ups with light (green) band 8 x3
deficit RDLs on 1 foot box 65 x 12 x2

P/Rehab
face pulls
rear delt raises
static lower body stretching
rolling with ball and spiked roller

Supps
AM: B complex, D, C calcium
PWO: bcaa's, creatine, c4
PM: fish oil, glutamine, gluco/msm, potassium, greens, aloe, zma

[izzygrant]

Saturday March 16

lifted at the 2010 olympic facility with Girard and a couple of people from her club. and some crossfitters. fuk i hate crossfitters.

snatched up to 35, clean and jerked up to 65 with strict form focus. i really need to extend more in both lifts. figured out the jerk a bit better i think.

tired and sore now, may do better writeup later. not ideal to do this the day after heavy squats and pause bench but oh well.

[FrmrHoss]

Inb4jokesofferinguppractice4jerktechnique.

That's pretty cool that you got to go work out in the oly facility.

[Alfha]

Saturday March 16

lifted at the 2010 olympic facility with Girard and a couple of people from her club. and some crossfitters. fuk i hate crossfitters.

snatched up to 35, clean and jerked up to 65 with strict form focus. i really need to extend more in both lifts. figured out the jerk a bit better i think.

tired and sore now, may do better writeup later. not ideal to do this the day after heavy squats and pause bench but oh well.

Marry me! (no homo)

Hey brah, congratulations on the progress. I remember in one post you made I made fun of your ****gy lifting and told you that you'd exercise more if you thought about lifting rather than lifting that light weight (light weight as in light weight lol).. but your lifts now have visibly improved! Not only that but the last videos I've seen from you, not just from this page but from the ones I've creeped up in your thread you've stopped with the hard rock and now have different music styles. Now to complete your progress you must learn your place (kitchen) and accept Zyzz as your lord and savior.

Your gym in that pre-last video.. fuk it's packed as fuk and it's like a hot dog festival . . . which isn't a bad thing (kinda homo) (not srs). But yeah I hate when the gyms are packed, it's ok when there's a lot of people but when it's like ... packed,, no thanks Jeff LOL.

But really, it's awesome and great to see progress brah ! Remember, no one believes in little drops of water but drops of water can cause a flood! And you're bringing the rain down!! Keep going !!!

[izzygrant]

Inb4jokesofferinguppractice4jerktechnique.

That's pretty cool that you got to go work out in the oly facility.

it is great. i went up over the break and checked out the part that is open to the public (members) - two rinks, twelve or so basketball courts, climbing wall, and the free weights section has four platforms and five racks, all with bumpers. membership isn't that expensive either. too bad it took me an hour to get there, the same as it would to the university. but if there was a decent coach working out of there i think it would be enough for me to move out to that suburb and commute to work.

Marry me! (no homo)

Hey brah, congratulations on the progress. I remember in one post you made I made fun of your ****gy lifting and told you that you'd exercise more if you thought about lifting rather than lifting that light weight (light weight as in light weight lol).. but your lifts now have visibly improved! Not only that but the last videos I've seen from you, not just from this page but from the ones I've creeped up in your thread you've stopped with the hard rock and now have different music styles. Now to complete your progress you must learn your place (kitchen) and accept Zyzz as your lord and savior.

Your gym in that pre-last video.. fuk it's packed as fuk and it's like a hot dog festival . . . which isn't a bad thing (kinda homo) (not srs). But yeah I hate when the gyms are packed, it's ok when there's a lot of people but when it's like ... packed,, no thanks Jeff LOL.

But really, it's awesome and great to see progress brah ! Remember, no one believes in little drops of water but drops of water can cause a flood! And you're bringing the rain down!! Keep going !!!

thanks. my lifts are still pretty ****gy weak though. and that wasn't even bad for busy - it's much worse a lot of nights.

[Alfha]

thanks. my lifts are still pretty ****gy weak though. and that wasn't even bad for busy - it's much worse a lot of nights.

Not really, PRs for you. And you're giving it your all and keep pushing to get stronger and stronger: progress is being made !

[izzygrant]

Monday March 18

Warmup
a bit of desultory flow yoga
spike rolling
bodyweight squats with floss bands on knees
OH band pullaparts and shoulder dislocations
band pullaparts

Cleans
hang clean + push press with bar a bunch
65 x a few
85 x2
work sets
5 x2 @75

shoulder was crap, tried to jerk 65 and locked out ok but it gave out as soon as the weight settled on it. then i put 85 on the bar cuz i'm retarded when i'm jacked up on pwo. pretty easy but ugly looking - video is of that one. ripped it off the floor, bounced it out in front of me and hopped forward. ugh.

Squats
45 x8
65 x6
85 x6
95 x4
110 x2
work set
1 x2 @ 120

pretty easy. let my chest fall a little bit - need to keep back tighter. stuck a little at transition on the first rep but no danger of failing. ready for 125 on Wednesday. left knee hurts again, icing again.

Deadlifts
95 x8 deficits
135 x3
145 x2
155 x1
work set - opener test
1 x 1 @ 165

fast. easy. video of all sets except 95.

Accessory
klokov presses 55 x5 x3sets
pull-ups with light (green) band 8 x3
30 second weighted planks with 25lbs x3

P/Rehab
face pulls
side and rear delt raises
band pullaparts/oh pullaparts/btn pullaparts
static lower body stretching
rolling with ball and spiked roller

Supps
AM: B complex, D, calcium
PWO: bcaa's, creatine, c4
PM: fish oil megadosing, gluco/msm, turmeric, aloe, zma

[securekey]

i'm retarded when i'm jacked up on pwo.

vids look good... You seem to be making good / steady weight increases.

[izzygrant]

vids look good... You seem to be making good / steady weight increases.

FINALLY, lol. i'm not really supposed to be - i am pushing the envelope on my peaking program - but it probably has a lot to do with cutting lifting down to 3 days a week. i certainly still had linear ss-style gains to be made in at least squat and deadlift, so they're showing up in this program too. excited to hopefully hit some decent numbers at this meet!

oh and i'm fat as fukk right now which probably explains a lot of it too.

[FrmrHoss]

oh and i'm fat as fukk right now which probably explains a lot of it too.

Key to my gains too brah

[BrotherWolf]

looks very good izzy ...

but don't accompany the bar when you drop it , either you drop the bar from the clean position or you go to your quads then the floor
I know it's not heavy weight but trying not to slam the weight will get you tired

[schabowy90]

**** u got long errything. Really noticed on that clean.

[izzygrant]

Key to my gains too brah

lol you got a ways to go before you get to claim fat as fukk status.

looks very good izzy ...

but don't accompany the bar when you drop it , either you drop the bar from the clean position or you go to your quads then the floor
I know it's not heavy weight but trying not to slam the weight will get you tired

i'd like to just drop it but the goddamn Y takes exception to us dropping weight... on their fancy platforms... yeah. and as for dropping it on my quads i have this irrational fear of hitting my knees with it

**** u got long errything. Really noticed on that clean.

i know. not tryna make excuses here but mechanical advantage, not even once.

[izzygrant]

Wednesday March 20

9 days out
weight: 156.9 (u wot m8)
weight class 72kg/158.73lbs

Warmup
dynamic yoga stretches (hips, hammies, ankles)
spike rolling for it band and back
bodyweight squats with floss bands on knees
wall squats
band pullaparts and shoulder dislocations
26 minutes

Squats
45 x8
65 x6
85 x3
95 x2
110 x1
(22 minutes, sharing rack)
1 x1 @ 125 (2nd attempt)
walk out and hold: 135 (3rd attempt)

125 was solid. 135 felt a bit unsteady with the bigger plates to balance.

Bench
45 x8 tng
65 x4 tng
(5 minutes)
75 x1 paused with handoff and commands
85 x1 paused with handoff and commands (2nd attempt?)
90 x1 fail **** **** ****
100 unrack and hold

75 was no problem. 85 wavered a bit in weaker left hand but paused and pressed it fairly easily. should have had 90. wasn't holding it totally straight at the top, got too jacked up and dive bombed it, had no tightness to press it with and failed off my chest which isn't even my weak point. ****.

Accessory
pull-ups with light (green) band 8 x3
pendlay rows 65 x8, 75 x 8 x2
ab wheel

P/Rehab
the usual band work
static lower body stretching
rolling with ball and spiked roller

Supps
AM: B complex, D, calcium
PWO: bcaa's, creatine, c4
PM: fish oil, gluco/msm, greens, glutamine, turmeric, aloe, zma

[wakechica]

Love that shadow moses tune. Squats looking good.